Nutrition

Top 5 Herbs We Love (That You Can Grow in Your Garden!)

May 6, 2022KanodiaMD Nutrition

The Top 5 Herbs We Love (That You Can Grow in Your Garden!)

Article by Christina Krisciunas, RDN, LD
Registered Dietitian Nutritionist at KanodiaMD

Herbs have been used for culinary and medicinal purposes for centuries … and for good reason! Not only do they impart flavor and depth to our meals, but there is also emerging science that is starting to reveal just how powerful herbs are. A recent study isolated three specific compounds in thyme and oregano that are shown to have anti-cancer & anti-tumor qualities. These herbs are part of the Lamiaceae family, which consists of over 7,000 species of highly fragrant herbs prized not only for their culinary purposes but for their health benefits and precious essential oils.

Four of our top five herbs are also part of the Lamiaceae family and not only possess anti-cancer properties but they are also antibacterial, anti-inflammatory, rich in antioxidants, and contain flavonoids and polyphenols. This multitude of health benefits affects all of the systems in the body to help stave off chronic diseases.

Our Top 5 Herbs

Thyme

Like other herbs in this family, thyme has a distinctive “Mediterranean” taste and is often used in soups, stews, potato dishes, and various Italian and Mediterranean dishes. Thyme is a perennial herb, meaning that it survives year after year and is sometimes referred to as “creeping thyme” because it is also used as ground cover. Besides possessing the benefits of the Lamiaceae family, thyme is also considered an anti-spasmodic, which is important in combating respiratory illnesses. Essential oil made from thyme is anti-bacterial and has been shown to kill not only bacteria in the body but acne-causing bacteria on the skin as well. (Please note: Never ingest or put undiluted essential oils directly on the skin.)

Rosemary

Also a perennial herb, this too will survive year after year often becoming a rosemary bush! It is one of the most aromatic of herbs with a lemony-pine-like flavor—perfect for use in poultry and casserole-type dishes. The compounds in rosemary are considered antibacterial, anti-viral, and anti-fungal, so they are excellent for our immune system and to aid in resisting infection.

Oregano

Oregano is an extremely popular perennial herb used in Italian and Mediterranean dishes. It is beloved for its bright and pungent “herby” flavor. In addition to its anti-cancer and anti-tumor qualities, it too has potent antioxidant, antibacterial, antifungal, and antiviral properties. It has been used to treat a variety of infections dating back thousands of years.

Basil

As an annual herb, it will not come back year after year and will thus need to be replanted the next season. Basil is prized in Italian dishes as well as Thai (Thai basil) and Indian cooking (Holy Basil). With a fresh and sweet taste, it lends a lovely flavor to dishes with an equal amount of wonderful health benefits. It is packed with antioxidants, is anti-inflammatory, can help lower blood pressure, is anti-cancer, and is antibacterial. Holy Basil (also referred to as Tulsi) is often sold as a tea or supplement and is a revered adaptogen that can help balance our stress hormones, boost our immune system, improve brain function, increase energy levels, and enhance our overall nervous and organ systems.

Cilantro

Cilantro is in the family Apiaceae along with parsley, carrots, celery, and other aromatic flowering vegetation. Its seeds are referred to as coriander, while the plant itself is called “cilantro.” It too is an annual herb (although if left to flower it will reseed) with a taste that is quite bright and distinctive. Some people actually have a genetic predisposition to sense that it tastes like “soap.” If you enjoy the taste of cilantro, you can enjoy it across many global cuisines—Mexican, Indian, Vietnamese, and Thai. Some of its greatest health benefits are its detoxification properties, particularly of heavy metals. Additionally, its antioxidants can help protect the body from oxidative stress and from cardiovascular disease.

Growing and eating herbs is a powerfully nutritious way to add flavor and interest to a wide range of dishes. I hope you'll consider planting some herbs in your garden … and get cooking! We've got lots of great things cooking at The Nourishing Plate kitchen at KanodiaMD, so be sure to follow our tips, tricks, and demonstrations on YouTube and check back in for new and exciting cooking classes and culinary experiences.

If you're interested in nutritional support or are struggling with other medical conditions, we’re happy to discuss your health needs and how we can help get you feeling better and living better. Just contact our office to set up an appointment.

A Functional Nutritionists Guide to Food Tracking & Journaling

January 31, 2022KanodiaMD Nutrition

A Functional Nutritionists Guide to Food Tracking & Journaling

Article by Lauren Popelas, RDN, LD
Functional Medicine Registered Dietitian Nutritionist at KanodiaMD

We are continuously hearing that we need to have “a healthy relationship with food,” but what does that even mean? It can certainly mean different things for different people. A big step in developing a healthy relationship with food is looking at WHY you are eating. Are you bored, hungry, or stressed? Is it just the right time of day for a meal?

Once you become aware of why you are eating, the next step is to become aware of how your body feels before, during, and after you eat—both physically and mentally/emotionally. Does the food on your plate taste good? Is it satisfying? Does it bring you joy? Do you look forward to your next nourishing meal, or are you rushing through it to get back to work? These are all important questions to ask yourself. Food should be a balance between nourishing, flavorful, and joyful!

My Favorite Food Tracking & Journaling App

There are a lot of questions to answer, but keeping it simple and achievable will yield the best results. One tool that I use for my nutrition patients is a mindful journaling tracking tool (Ate App). It seeks to simplify the food journaling process using a visual tool to support what I like to call the three A’s– Accountability, Awareness, and Action!

As part of mindful journaling, you are held accountable to yourself—and to your coach—with your entries. (It also allows you to share your info with friends or a coach.) You become more aware of your behaviors, choices, and routines, and you get the opportunity to reflect in very simple ways every time you eat (by recording things like emotion, movement, and social situation). This is intended to help you get in touch with your current behaviors surrounding food and lifestyle habits.

Your Food is Tracked, Now What?

Reflection is so incredibly important in creating a healthy relationship to food. It allows you to see very clearly what is motivating your actions, and then determine what is working well (and what is not working at all). I encourage my patients to journal daily, and at the end of the week (if not daily), reflect on their WINS, challenges, and what they feel grateful for!

Interpret Your Food Journal Results

The food journaling process is a great way to understand YOUR body better. Nobody knows your body better than you do. So before you are able to fully understand your hunger and fullness cues, it is important to understand your behaviors and habits around food. You will start to have more awareness for the types of foods that are on your plate: Is your plate full of color? Are you grazing vs. eating well-balanced meals? Are you eating out more than you should? As the answers to these questions reveal themselves, that's when the fun part begins—working with patients to interpret these motivating factors and then help them modify their habits to achieve natural consistency.

We need food as nourishment. It’s all around us, all the time. So to form a truly healthy relationship with food, it’s important that we try to accept where we are in our journey. Remove the worry about where you want to be—stay the course and it will come.

If you feel that this article resonates with you, and you are ready to take control of your relationship with food, then mindful journaling (and Ate App) may just be the next step you need!

As always, we’re happy to discuss your health needs. Just contact our office to set up an appointment.

How to Set Up Your Kitchen for Success

September 12, 2021KanodiaMD Nutrition Tips

Article by Lauren Arnett, RDN, LD
Functional Medicine Registered Dietitian Nutritionist at KanodiaMD

What is your mood when you walk into your kitchen … overwhelmed, happy, annoyed, angry, inspired, creative? You probably have never been asked this question, but I encourage you to walk into your kitchen and explore how you FEEL!

Why? Because we spend a great deal of time in the kitchen cooking for ourselves, family and friends, and the way you feel walking into the space transfers to your experience while cooking. If you are in a happy mood, your food will be more delicious, flavorful and enticing, and it will radiate positivity! I’m going to walk you through how to get your kitchen set up for success, so that when you enter that space, you feel excited and happy about rolling up your sleeves and jumping in.

Decluttering Your Kitchen

First order of business: clean up that clutter! This step often gets skipped, but it is truly important in creating a joyful space that you actually want to spend time in. Who wants to be in a space that is disorganized, messy and full of other tasks that need to get done? Not me, and I bet not you too.

Start by moving non-kitchen items (the mail, magazines, books, keys, backpacks, etc.) to their appropriate spaces and out of your way. Make use of baskets, bins, or drawers to get organized—time for a trip to The Container Store (yay!).
Only keep appliances that you use regularly on your countertops. For me, that’s my blender, seed grinder, and instant pot. The rest are stored for easy access as needed. This is a great time to assess all of those extra appliances. Is it something you are willing to learn how to use, or is it time to donate it to a new home? Be honest.
Now that you have created an organized space, consider adding an element of joy—hanging plants, colorful pictures, a speaker to play music or a podcast. Open the window to incorporate natural light (if possible). This space should be a place that sparks joy, after all this is where nourishment happens!

Top 7 Kitchen Essentials

Now that your space is clean and organized, it’s time to make sure you have all the right tools for a diverse variety of kitchen tasks.

High-Quality Knife — Quality is better than quantity in this case! These are all you need. Knife sets have a lot of “extras” that you won’t use day-to-day. Stick to the essentials and make sure they are sharp! We like to recommend the 8-inch Classic Wusthof Chef Knife or 7-inch Classic Santoku Knife.
Cutting Board — We recommend a large wooden bamboo board. Check out these antimicrobial cutting boards we use in addition to our wood cutting board at the Nourishing Plate.
Storage Container — You’ll need these for leftovers and prepped food. Opt for glass. We like the Pyrex brand, which you can use both in the oven and for storage in the fridge.
Skillet — This versatile tool is great for various cooking needs. Stick with materials such as cast iron (if you’re only getting one, go for this!) or stainless steel (more challenging to clean). This means you will also want a spatula—silicone works great!
Baking sheet — Stick with All-Clad Cookware, stainless steel or aluminum. Tip: If You Care brand parchment paper is great for roasting and reheating. We like it because it’s unbleached, chlorine-free, and greaseproof.
Mixing Bowls — Used for mixing (of course), storing, collecting food scraps AND my favorite … tossing big delicious salads! Don’t forget tongs for tossing.
Measuring Cups and Spoons — I recommend stainless steel for dry ingredients and Pyrex glass cups for liquids.

Take Your Kitchen Up A Level

We've got the basics down. These next items are nice additions that you'll use over and over again to level up your kitchen game.

InstantPot — A multipurpose tool that offers the convenient ability to pressure cook and slow cook. Some of them now even come with additional features like an air fryer or toaster oven. Some can get pretty fancy, but even the basic ones are super handy!

Salad Spinner — This is a game changer. It gets liquid out of your washed produce even when you don’t think there’s any left. It really helps when roasting or crisping up vegetables and ensures you don’t have any soggy salads or kale chips.
Spiralizer — Diversify your meals and enjoy new textures with veggie noodles.
Food processor — Save chopping time with the click of a button.
Lemon/ Lime Juicer — Not necessary, but definitely nice to have and gives you the option to freshly squeeze larger quantities of citrus.
Immersion blender — This is a personal favorite for making a 30 second mayo, as well as creamy soups directly in the pot.

Let’s Get Down and Dirty with Tools to Keep Your Kitchen Clean

After the food is made and enjoyed, let’s keep it all in tip top shape, so you’ll be excited to start cooking again right away.

Mrs. Meyer’s Multi-Surface Everyday Cleaner — Check out the Kitchen Basics Set.
Branch Basics Concentrate — Article on washing your produce
Walnut Scouring Pad— Made of ground walnut shells and recycled fibers, this pad attacks baked-on food and grime. Good for your mess and the environment.
Barkeepers’ Friend Powder — This will keep an array of different surfaces in your kitchen looking good as new.
Microfiber Dish Cloths — Great to keep around for quick wipe-ups.
Reusable Rubber Gloves — Yes, dishpan hands are still a thing.
Apron — Don’t forget a good Apron to keep YOU clean!

It’s my job to inspire you to stay nourished on the inside, but I hope these tips are helpful in getting you set up for success on the outside too — in your kitchen!

Come check out our upcoming classes at The Nourishing Plate teaching kitchen at KanodiaMD and experience the joyful space that we have created with you in mind.

As always, we’re happy to discuss your health needs. Just contact our office to set up an appointment or visit our Kitchen Page for info on nutrition and our class offerings . Check out our snack-sized, healthy cooking tutorials filmed straight out of our state-of-the-art teaching kitchen called “The Nourishing Plate.”

To stay in the know about all our new offerings, be sure to follow, like and subscribe on Facebook, Instagram and YouTube.

4 New Offerings for Rapid Healing: Peptides, Postbiotics, Plaquex and Nutritional Tools

August 10, 2021Kanodia MD Heart Health Nutrition Sleep Stress Treatments

4 New Offerings for Rapid Healing: Peptides, Postbiotics, Plaquex and Nutritional Tools

Article by Dr. Anup Kanodia
Functional Medicine Physician

At KanodiaMD, we believe that the quality of healing moves with the speed of science. That’s why we like to stay at the forefront of trends and treatments that are backed by research and creating amazing results with our patients.

Today, I’ll share with you four of our newest and most cutting-edge treatments that we offer here at KanodiaMD—some of which are not only effective, they’re actually regenerative! I’m so excited about these, because it will offer new ways to provide more rapid and successful healing in patients who really need it.

Peptides

What Are Peptides?

Peptides are a form of regenerative cell therapy that are light years beyond what we’ve ever been able to offer to patients. These brand new peptide pills are a nutritional supplement that works on cell renewal and stimulation to delay the aging process. It also helps fight free radicals and oxidative stress in our body.

Your body needs a lot of supplies to run optimally—food, supplements, etc. These are the raw materials your body uses to fuel many, many processes that keep you running optimally. Peptides are what those raw materials create. When you’re able to give the body an already-made substance, it can use it much easier and MUCH more effectively. It’s like moving into a house that’s already built instead of starting from scratch with a piece of land, a hammer and nails!

What Are Some Benefits of Peptides?

More energy & vitality
Faster recovery for active people & competitive athletes
Reduction of chronic joint pain
Better quality sleep & rest
Mood elevation
Mental alertness & prevention of brain degenerative disease
Lower glycemic & blood sugar levels
Better sexual performance & satisfaction
Slow down biological aging & more youthful complexion

Why Am I So Excited About Peptides?

Many conditions stem from the fact that things aren’t working properly in the body—whether there’s an injury, a condition has developed or we’re simply aging. Now we can actually repair and fix the body, restoring it for optimal performance.

Peptide Treatment Details:

These come in capsule form and can be obtained with dosage instructions through KanodiaMD. The typical costs can range from $350 – $700 per month. Please consult with Dr. Kanodia to determine if you’re a good candidate and what dosage is recommended.

Postbiotics

What Are Postbiotics?

The world has been pretty focused on getting good amounts of prebiotics (fiber) and probiotics—and we should still be consuming these. The reason there has been so much attention on prebiotics and probiotics is because they fuel the good gut bacteria in order to help them produce postbiotics.

Postbiotics—a type of gut bacteria waste—are what we’re finding actually leads to all those great benefits of having a healthy microbiome. Now we have a way to get all that great postbiotic material—without asking our own gut bacteria to make it.

What Can Postbiotics Help Treat?

Inflammation
Gut symptoms & digestion
Leaky gut
Food sensitivities
Weakened immune system
COVID prevention support
Weight issues
Allergies
Heart disease
Type 2 diabetes
Cancer and chemotherapy
Nervous system (stress, anxiety & depression)

Why Am I So Excited About Postbiotics?

The concept of postbiotics isn’t new, but the effectiveness of this new delivery method (capsule pill) is unrivaled! I’ve seen multiple patients rapidly improve their gastrointestinal conditions and have even seen those going through chemotherapy find amazing relief from symptoms. I believe this will be a common supplement people take in the near future.

Postbiotic Treatment Details:

These come in capsule pill form and can be obtained with dosage instructions through KanodiaMD. This particular postbiotic pill I found costs $625 for a 50-pill supply. Please consult with Dr. Kanodia to determine if you’re a good candidate and what dosage is recommended.

Plaquex

What Is Plaquex?

All of the cells in the body are continually absorbing nutrients and expelling toxins through the cell wall. With certain conditions and as we age, these cell walls become impenetrable, blocking vital nutrients and not allowing proper detoxification. Then we can have heart attacks, strokes, inflammation, stress, insulin resistance, accumulation of free radicals, toxins, heavy metals, hypertension—and the list goes on.

The “miracle molecule” in Plaquex IV treatment—Phosphatidylcholine (PC)— is the building block of all cell membranes. It rejuvenates cell membranes and optimizes their function, which in turn improves the function of the cell and ultimately the organ that the cell is part of (including the skin).

What Are The Benefits of Plaquex?

Removes plaque buildup from the walls of your arteries
Repairs damaged cell membranes
Increases energy & sexual function
Improves liver & kidney health
Improves memory
Promotes youthful-looking skin

Why I’m So Excited About Plaquex:

Plaquex is a way to help people heal who have not seen success thus far. Many of my patients struggle with issues of the gut and brain, and this has been able to provide them with more mental clarity and much improved digestion.

Plaquex Treatment Details:

We offer Plaquex IV therapy and pills at KanodiaMD. The IV cost ranges from $210 for a single infusion to $6,058 for a full 30-infusion treatment course. Contact the office for more info on Plaquex pills and IV therapy. Please consult with Dr. Kanodia to determine if you’re a good candidate and what dosage is recommended.

Nutritional Tools

What Are The New Nutritional Tools?

Because so many of our patients see such a phenomenal change when they optimize their nutrition, we decided to add a set of “tools” to our practice's treatment plan. Introducing The Nourishing Plate—our state-of-the-art, gluten-free kitchen at KanodiaMD. It was created to help patients and non-patients alike incorporate functional foods that support the whole body for healing and to show how to make eating healthy achievable and flavorful.

What Are The Nourishing Plate’s Offerings?

We are currently offering group culinary classes and private cooking sessions (both in-person and virtual) tailored to your dietary needs and nutrition protocols. Additionally, we have weekly YouTube kitchen demos, monthly blogs on our website and special chef events. It’s also a fun place to host a girls' night, family cooking activity or even a date outing. We invite individuals of all skill levels!

Why Are You So Excited About It?

The Nourishing Plate takes the nutrition journey to a whole new level. This is the piece that supports the implementation part of the process and gives people the support they need to make it happen! There are many barriers when it comes to food. We want to help keep food simple and nourishing. Food should be joyful, flavorful, and make you feel good! This space allows us to break through those barriers and curate nutrient-rich meals.

We’re thrilled to be able to offer these amazing treatments and services to you. Our goal at KanodiaMD is to make connections with purveyors of groundbreaking treatments, so that we can offer them to our patients. We’re committed to identifying what our patients need most and then discovering the best way to help them take back their lives!

To stay in the know about all our new offerings, be sure to follow, like and subscribe on Facebook, Instagram and YouTube.

How to Eat for Your Needs While Traveling … and Feel Good While Doing It!

July 12, 2021KanodiaMD Nutrition

How to Eat for Your Needs While Traveling … and Feel Good While Doing It!

Article by Lauren Arnett, RDN, LD
Functional Medicine Registered Dietitian Nutritionist at KanodiaMD

Did someone say road trip? You may feel nervous about the challenges that come along with traveling and sticking to your eating routine. Between the temptations, celebrations, and having less control in various situations, it can be tough! Here are my top tips:

Plan Ahead

Whether you are going on a road trip, flying out of town, or going to a social gathering, planning ahead is key! First, it is important to understand what you are walking into. Where are you staying? Will you have a kitchen? Fridge? Microwave? Blender? Cooler? Will you be going out to restaurants or in the middle of the sticks where home cooking is the go-to? Backpacking? Camping? Maybe you will be cooking with others.

Having an understanding of the situation at hand will help you plan for success!

Action step: Jot down what grocery stores and supplies you will have access to. Figure out how many days you will need to prepare for. Let’s get planning!

Download the Yelp App

If you don’t use the Yelp app, I highly recommend it! This not only helps me find places that fit my dietary preferences, but it has also allowed me to try places in new areas that I may have never known about. This app supported me on multiple road trips across the country—it's super helpful (and free)! Try search terms such as “farm to table,” “paleo,” “grass-fed,” “gluten free,” “vegan,” etc. to help narrow down top places in the area that provide tasty meals that fit your dietary lifestyle.

Action step: Download the Yelp app and do a few searches in your current area to get a feel for what search terms work best for you.

Pack Food, and Make Sure it Tastes Good!

Driving? Instead of relying on gas stations, make sure you stock up on snacks, and if it’s a long trip, don’t forget heartier options.

Pack a cooler with…

Filtered and sparkling water (Spindrift is my favorite)
Wraps—try a Siete tortilla, collard green or nori wrap filled with turkey or chicken, mustard, and other fillers of choice. Wrap them up in parchment paper for an easy meal time option.
Avocados—simply slice them open and use a spoon!
Add some crunch with chopped veggies or almond crackers (I like Simple Mills) paired with mini guacamole cups or hummus.
Hard boiled eggs
Pre-chopped mixed fruit

Flying? Same concept—don’t wait to see what the airline will provide. You want something that is going to satisfy your hunger and your taste buds. Pack a meal for long flights … yes, this is a normal thing that people do! And fill a gallon-sized bag with on-the-go snacks.

A few fan favorites for driving or flying:

CHOMPS jerky sticks, raw mixed nuts, olives (single packets) and dried mango (no additives)
Dark chocolate—try Evolved Keto Cups or Hu Kitchen chocolate squares & gems
Vital Proteins collagen packets to add to coffee or tea
Tea packets—ask for hot water from a local shop or on the plane.
Shaker bottle for water and to mix protein powder packets if desired

Action step: Find what products work for YOU and get packing!

Make a Grocery Store Run When You Arrive

Right when you get to your destination, find a grocery store to stock up on essentials. You can also “skip the line,” and pre-order food for pick-up. Check out Thrive Market for a grocery delivery straight to your door.

Focus on foods that are a normal part of your routine—the foods that you eat regularly at home. Keep it simple. If you won’t have access to a full kitchen, you can find pre-made Vital Farms hard boiled eggs, pre-chopped veggies, Applegate deli turkey meat, a naked rotisserie chicken, and canned fish (Vital Choice is a great brand that tests mercury levels). Don’t forget to replenish on the “fan favorites” from the list above!

Action step: Assess the situation before you leave. Are you familiar with the stores or markets in the area that you are going? Are they small town shops that may not have what you need? Decide if you are going to place an order for delivery. Make use of YELP for local markets or stores. Create a quick shopping list before you go.

Water, Water, Water…

The number one goal to commit to each day for your health is staying hydrated. About 60% of the human body is made up of water! Hydration is incredibly important for our bodies especially when we are traveling.

Additionally, consuming water can help you curb cravings. Check in with your body when you have a craving. Have you had enough water today? Commit to 32-40 oz. of water each day, and assess your thirst levels.

Action step: Start your day with 8 oz. of water before any other beverages.

Bonus: Purchase a water bottle! I encourage you to get one that you are comfortable carrying around. Stick with glass vs. plastic, and check out options that have fill lines or time-of-day lines for reference (and accountability).

Wishing every safe and healthy travels this summer and beyond!

To stay in the know about all our new offerings, be sure to follow, like and subscribe on Facebook, Instagram and YouTube.

Eat Local. Eat Seasonal. Eat Sustainable.

June 10, 2021KanodiaMD Nutrition 1

Eat Local. Eat Seasonal. Eat Sustainable.

Article by Lauren Arnett, RDN, LD
Functional Medicine Registered Dietitian Nutritionist at KanodiaMD

One of my favorite summer activities is heading over to the local farmers market, because I know I’ll find fresh and seasonal ingredients for delicious dishes and nutritious meals. But flavor and health aren’t the only benefits of selecting local, seasonal and sustainable foods.

What do these terms mean?

Local: Foods grown in your backyard, city, state or region—like at your local farmer’s market.
Seasonal: Foods purchased and consumed around the time they are harvested.
Sustainable: Foods that minimize their impact on the environment.

Sustainable eating encompasses both eating locally and seasonally. It’s about choosing foods that are nutritious for our body and healthy for the environment.

What is the benefit?

Local and seasonal food is more nutritious! Plus, it tastes better and supports the local community. When food is local, it doesn’t have to travel long distances which means your produce is fresher and will retain more vitamins and nutrients. Produce that is out of season is picked under-ripe to account for transport time. Once harvested, produce begins to lose nutritional value.

Foods that are available year round lack quality and affordability. How is it even possible that we have access to so much out-of-season produce? Because it's imported from multiple locations around the world. Many times, ripening agents are used and some are even frozen and then thawed. All this incurs costs and raises the price of your produce!

Eating sustainably can actually save you money. Seasonal and local food is often cheaper. When produce is in season it’s more abundant, ripe and ready to eat which means there is a shorter window of time before it spoils. Markets tend to have sales and better prices on these items in order to move them off their shelves more quickly.

Think about berries during the summer. Have you ever purchased strawberries in June vs. November? They cost quite a bit less and taste way more flavorful in the summer when consumed right after harvest. It’s because they are in season!

How do I put this into practice?

1. Go to local farmers markets.
The USDA has a great online resource to locate a farmers market in your area.

2. Join a CSA.
CSA or Community Supported Agriculture has become a popular way for consumers to buy local, seasonal food directly from a farmer.

3. Start growing!
It can be as simple as indoor herb pots or planting some veggies in a raised bed in your yard.

4. Fight food waste with ugly produce.
Companies such as Imperfect Foods or Misfits Market offer excellent produce that may not look perfect or pretty enough for grocery stores.

5. Shop based on the season
If you’re in Ohio, below is a list of some popular summer produce. If you’re located somewhere else in the country, check out this Seasonal Food Guide that tells you what’s in season in your area.

As always, we’re happy to discuss your health needs. Just contact our office to set up an appointment. Check out our snack-sized, healthy cooking tutorials filmed straight out of our state-of-the-art teaching kitchen called ‘The Nourishing Plate.'

To stay in the know about all our new offerings, be sure to follow, like and subscribe on Facebook, Instagram and YouTube.

The Relationship Between Histamine Intolerance and Food

May 6, 2021KanodiaMD Nutrition

The Relationship Between Histamine Intolerance and Food

Article by Lauren Arnett, RDN, LD
Functional Medicine Registered Dietitian Nutritionist at KanodiaMD

If you experience seasonal allergies, then you're probably all too familiar with those uncomfortable and unwanted symptoms like watery eyes and a runny nose. But did you know that you could also experience those symptoms and more with certain foods— like a scratchy throat, skin rashes, itching, heart palpitations, frequent headaches, anxiety, fatigue or feeling flushed when drinking red wine.

If you experience any of these symptoms, you may have something called histamine intolerance. Not to worry! In this article, I'll explain what is happening in your body and what you can do about it.

What are Histamines?

Histamines are chemicals that affect the immune system (a key mediator in inflammation) the digestive system and the central nervous system (CNS). Histamines are produced and stored in mast cells and released when there is a potential invader. This occurs during allergen exposure which can lead to symptoms such as itching, sneezing, headaches, asthma, rashes, hives and more (cue those uncomfortable and unwanted symptoms we were talking about). This is your body’s natural immune response.

Histamines are necessary! They are part of our defense system. So the goal is not to rid the body of histamines, it's just that having too much at a time causes us to run into issues. You may be familiar with antihistamine medications—especially during “Allergy Season.” They block the histamine response to prevent those uncomfortable symptoms when we have too much in our body.

Too Many Histamines & The Histamine Bucket

There is a great visual to explain how histamines become “too much”— The Histamine Bucket. If your bucket is filling up and enzymes are not doing their job to break down the histamine fast enough, then the bucket continues to fill and begins to overflow. The bucket overflowing = symptoms = histamine intolerance.

What exactly fills up the bucket? Stress, medications, NSAIDS, high histamine foods, environmental allergens and lack of sleep to name a few. The main takeaway is that food and environmental allergens are not the only factors to consider.

Diamine oxidase (DAO) is the specific enzyme the digestive tract needs to to break down histamines. If you're deficient in the DAO enzyme, then your histamines are not being broken down properly. There are various causes for diminished DAO enzyme activity, including genetics, medications, compromised gut health, stress, bacterial overgrowth and more. I highly recommend consulting a functional medicine practitioner to identify and address the specific root cause of your histamine imbalance.

What Can I Do To Lower My Histamine Level?

Here are a few suggestions for what you can do to reduce symptoms if you have histamine intolerance:

Add supplemental support to balance the immune response. At KanodiaMD, we like to recommend HistaEze, which is a combination of quercetin, nettle leaf and vitamin C.
Avoid high histamine foods:
- Processed and cured meat products—sausage, ham, salami, bacon
- Aged cheeses
- Fermented foods—sauerkraut, soy sauce, kombucha, all types of vinegar (except apple cider vinegar)
- Alcohol—wine, ciders, beer and other fermented alcoholic drinks
- Dried fruits
- Certain veggies—eggplant, tomatoes, spinach
- Certain nuts & legumes—cashews, walnuts, peanuts
- Canned and smoked fish
- Wheat products
Avoid foods that trigger the release of histamines like alcohol, banana, papaya, pineapple, spinach, citrus fruits, artificial preservatives, chocolate, cow’s milk, nuts, shellfish, strawberries and egg whites.
Avoid DAO enzyme-blocking foods like alcohol, energy drinks, black, green and maté teas.
Increase low histamine foods:
- Fresh fish and poultry
- Herbal teas
- Vegetables and leafy greens (EXCEPT spinach)
- Olive oil
- Herbs
- Blueberries
- Cooked pasture-raised & free-range organic eggs
Increase histamine reducing nutrients like quercetin, omega 3 fatty acids, vitamin C, and vitamin B6 to help reduce histamine levels.

Did you notice that alcohol is a triple threat? (High histamine, triggers a release and DAO blocking) Yikes!

Helpful Histamine Hints

Fresh is best! — Avoid processed meats, aged cheeses and leftovers. Store food in the freezer vs. the fridge.

Ferments are not your friend — Foods like sauerkraut, kombucha, kimchi are great for the gut microbiome, but not for histamine intolerance.

Everyone has their own threshold tolerance — You may be able to tolerate more or less. It’s all about finding your own personal balance.

Food is not the enemy! — Histamine intolerance is more than just what you eat. Luckily, we can use food as a tool to support your histamine bucket.

There is a root cause — Seek out a qualified functional medicine practitioner to identify YOUR issue with histamines. Many times finding the right eating plan can help immensely.

Please reach out to us at KanodiaMD with any questions about your health journey. And if you want to learn how to add foods into your diet that help get rid of excess histamines, join us for a class in our ‘Nourishing Plate’ Teaching Kitchen—contact nutrition@kanodiaMD.com for more information.

As always, we’re happy to discuss your health needs. Just contact our office to set up an appointment.

Eating For Immunity: Top 3 Ways to Cultivate and Care for the Gut & Immune System

March 24, 2021KanodiaMD Nutrition

Eating For Immunity: 3 Ways to Cultivate and Care for the Gut & Immune System

Article by Lauren Arnett, Registered Dietitian Nutritionist, KanodiaMD

What we eat very much impacts the immune system. To put it in perspective, 60% of your immune system is in your gut! So really the question is: how can what we eat NOT impact our immunity? In order to have a healthy immune system, it is vital that we support our gut health.

Here are the top 3 ways that I recommend to enhance your gut to support your immune system:

1. Eat Real, Whole Foods!

Avoid processed and sugar-filled foods, because they lead to inflammation in the body. Try to consume an array of colorful vegetables and fruits (be careful with fruit sugars!). I tell my patients to eat the rainbow every day! This will provide us with varying phytonutrients (or plant nutrients) to support gut diversity, immune response and overall health.

Tip: If you’re a person who relies on a lot of the same foods & veggies each week, look for the ones you are comfortable with, but in a different color. For example rainbow carrots or purple kale. Different colors tend to provide different immune-supporting vitamins.

2. Gardening Your Gut

Probiotics provide beneficial bacteria for the gut.

Prebiotics are types of fiber that feed the bacteria in the gut.

So, while it’s necessary to add probiotics to grow our bacteria garden, we need to also think about adding the prebiotic fertilizer to feed them and help them flourish! You can achieve a thriving gut garden through incorporating a mix of these foods:

Probiotic: Kimchi, sauerkraut, pickles and grass-fed yogurt

Prebiotic: Garlic, onions, leeks, jicama, asparagus, flax seeds and dandelion greens

Tip: To all those bitter tasters out there … adding elements like garlic, lemon juice or even sautéing in olive oil will help reduce the bitter flavor and allow your taste buds to get more greens in.

3. ‘Tis The Seasoning

When they’re sick, my friends and family always come to me and ask, “what can I eat to make me feel better?!” I always encourage them—and my patients—to focus on foods that have antiviral properties AND are immune boosting. My favorite thing to easily incorporate is spices and seasonings.

Add fresh ginger to your stir fry, sprinkle turmeric on your cauliflower and marinate your chicken with rosemary. I love this idea because it’s adding flavor, giving benefits and it’s so easy!

Tip: Add olive oil on top of your food for an extra punch of antiviral properties and to provide a rich flavor to veggies and meats.

Good Luck on Your Health Journey!

Our goal at KanodiaMD is to make it easy for people everywhere to take achievable steps toward nutritional health. And our mission is to empower you with the tools, knowledge and guidance you need to cultivate joy and improve your health through food. After reading this, I hope you'll try eating more colors this week or adding some spice to your home cooked meal. I always love to hear about the healthy ways you are getting creative with your food. Be sure to follow KanodiaMD on Facebook, Instagram and YouTube —comment to let me know what you’ve been eating!

We cannot wait to invite you into our state-of-the-art, gluten free kitchen at the KanodiaMD office, called The Nourishing Plate. Until then, we’re releasing helpful bite-sized nutritional videos to assist you on your health journey.

As always, we’re happy to discuss your health needs. Just contact our office to set up an appointment.

A Beginners Guide to Intermittent Fasting

March 18, 2021KanodiaMD Nutrition

What is Intermittent Fasting?

Put simply, intermittent fasting (IF) is time restricted eating. It’s switching between periods of fasting and eating in a shortened window of time. What’s different about this concept—than what you normally hear—is that it’s about WHEN you eat vs. WHAT you eat.

It works by giving the body an extended rest from digestion and allows the body to burn through calories from your last meal, which then triggers fat burning into the fasting period. This actually dates back to prehistoric times, when humans were hunter gatherers. We experienced periods of time without eating because we needed to hunt and forage for our food.

In today’s world, we don’t have to track, gather and hunt for our food. We just visit our pantry or take a trip to the grocery store. Welcome to modern convenience! Our physiology hasn’t quite adapted to this 24/7 access to food, so IF is really just a method to take us back to our original way of life.

Research is showing several long term benefits:

A sharper mind and mental clarity
Boost in memory
Insulin level regulation
Improved blood pressure / heart health
Fat loss

How do I do it?

There are many different versions of intermittent fasting out there. Here are three popular methods:

16:8 Method: This is probably the most popular method. You eat all your meals within an 8-hour time window, and then you refrain from eating for the remaining 16 hours of the day. For example, a person may eat all of their calories between 11 am and 7 pm.

Eat Stop Eat Method: You refrain from eating for an entire 24-hour period once or twice a week. Think dinner to dinner.

5:2 Method: For 5 days of the week, you eat normally and don’t think about restricting when or how much you eat. Then, for the remaining 2 days, you reduce your calorie intake to about a quarter of what you’d normally consume. Probably averaging between 500-600 calories.

Which Method Works Best?

At KanodiaMD, we think about health as a personal journey. Each person may find that a different method works best for their unique lifestyle and health goals. It also depends what you aim to achieve—weight loss, blood sugar control, longevity, etc. Generally, the majority of people can benefit from at least a 12-hour fasting period (which would be a modified version of the 16:8 that looks more like 12:12).

Start by eating your last meal no more than 2-3 hours before going to bed to optimize overnight rest and repair. If 12 hours doesn’t seem like enough, slowly work your way up to the level that is right for you. Find your sweet spot! Flexibility is key. It doesn’t need to be the same every day or all the time.

When you are selecting your fasting method, it's very important to take a look at your personal needs. Be sure to consider these factors before beginning any type of fasting plan:

Gender: Fasting for men and women can mean very different things because of metabolic and hormonal differences. They also have different nutritional needs. It’s really important for women to be cautious, to listen to their body, go slowly and only continue if it feels natural. For women, consistent fasting can become a chronic stressor, so a 14-16 hour fast may be beneficial 1 or 2 times a week, instead of every day. Clues that your fasting method is not working for you include insomnia, weight gain, loss of a menstrual cycle and/or excessive hunger.
Existing Conditions: Caution should be taken for those who have a history of disordered eating, as well as those who are underweight, have diabetes or are pregnant. We always recommend that you consult a healthcare physician before embarking on a fasting protocol.

Intermittent fasting is an eating pattern more than a diet. It is something that can be incorporated as a way of life, but this may change depending on what your body needs during different times of your life. Below are some helpful tips for easing into IF.

How do I get started?

Eat an early dinner: Aim to cut off food intake 3 hours before bed. This way your body is not actively digesting when you're trying to get to restorative sleep.
Enhance your fast with a good night’s sleep: It sounds very basic, but when you sleep, you don’t eat. During sleep, our body goes through cellular processes which includes repair and detox. Sleep hygiene becomes really important in reaping the true benefits of IF, like blood sugar regulation and having a clear mind.
Skip eating right when you wake up: This is where you can slowly ease into expanding your fasting window. Start with eating your first meal 1- 3 hours after waking, and then increase that window to what feels right for you (this could even be up to 6 hours).

Ultimately, the most important takeaway is that IF is a personal journey. It’s an eating approach that should be used to help you experience truly wonderful results—not cause your body additional harm. If you're not sure if IF is right for you or are seeking nutritional advice, our team at KanodiaMD utilizes a functional medicine approach paired with the most current advances in nutrition. We would be happy to help you take back your life!

Christina, KanodaMD Dietitian, preps food in The Nourishing Plate teaching kitchen.

For all your expert-backed and up-to-the-minute nutritional advice, make sure to follow and subscribe to The Nourishing Plate. It's our brand new state-of-the-art, gluten free kitchen built right here at the KanodiaMD office. We're currently releasing helpful bite-sized nutrition videos to assist you on your health journey. Our goal is to make it easy for people everywhere to take achievable steps toward nutritional health. And our mission is to empower you with the tools, knowledge and guidance you need to cultivate joy and improve your health through food.