Go With Your Gut  
Food Sensitivities Could be the Cause of Your Symptoms

You are ready to throw your hands up in the air with frustration because you have been to multiple doctors and had endless tests yet nothing is conclusive.  You may have chronic headaches, aches and pains, fatigue, digestive or skin issues to name a few and at a loss at how to find relief.  

Clinical studies conclusively show that adverse food and chemical reactions can cause inflammation presenting in a variety of symptoms associated with a wide range of common and often debilitating conditions.  These symptoms may appear 4 – 96 hours after ingestion making it difficult to determine exactly what is causing the inflammation.  Believe it or not, but inflammation caused by adverse food and chemical reactions starts in your gut! 

Gut Health

The National Institute of Health has been a front runner in microbiome research and it's affect on the human body.  The microbiome is a compilation of healthy and harmful bacteria.  Our digestive tract needs these healthy bacteria (Bifidobacteria and Acidophilus) to maintain its health and integrity.  

The digestive tract is responsible not only for food digestion, but our nervous, hormonal and immune systems.  Many are unaware that 60 – 70% of the immune system resides in the large intestine emphasizing the importance of intestinal health.

• 95% of all chronic disease has an inflammatory component.
  
  
• Gut integrity prevents or sets the stage for food sensitivity, immune dysfunction, inflammation, & chronic disease. 
  
  
• Determining and removing foods that cause inflammation can be an important part of breaking the cycle of chronic inflammation and improved patient outcomes.
  
  Food Allergy vs. Sensitivity:  What is the difference?
  
  Let us first review the differences between allergies and sensitivities.  People often say they are allergic to certain foods, but upon further assessment, the symptoms described are not those of food allergies, but rather food sensitivities or intolerances. 

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What is a Food Allergy?

A food allergy is an immune system response to compounds found in foods.  Food allergies occur when the body mistakes the food eaten as an invader and sends antibodies to fight it.  This is what is called an IgE reaction.  

When a person with a food allergy eats an offending food, IgE triggers a chain of reactions that result in the body releasing chemicals, such as histamine to expel the “invader” from the body.  Depending on the tissue in which these chemicals are released, a person will present a variety of food allergy symptoms.  Typical symptoms present within 4 hours and may include anaphylaxis, runny nose, itchy mouth or eyes or hives.  For some, it is deadly.  

Common food allergens include milk, eggs, peanuts, tree nuts (walnuts, pecans and almonds), wheat, soy, fish and shellfish.  They are considered “the big eight” because they are the most common food allergens. Together they make up about 90 percent of all food related allergic reactions.  Eggs, milk and peanuts are the most common allergens in children.  Unlike adults, children can sometimes outgrow their food allergies, especially to milk and soy.  

What is Food Intolerance/Sensitivity?

Food intolerance is a digestive system response rather than an immune system response (as in food allergies).  Food intolerances occur when the digestive system is unable to digest a particular food. These food particles can then enter the blood stream where the T helper cells see these foods as invaders and cause inflammation.  

Some symptoms of food intolerance overlap with food allergy symptoms.  People with food intolerances are usually able to consume small amounts of food without experiencing adverse reactions, while even small amounts of food allergens can cause severe reactions.  Unlike the immediate immune response seen with food allergies, food sensitivity reactions are delayed reactions by the immune system.  Because of the delay in response, it is often difficult to notice the offending foods that trigger the immune reaction.  

According to Registered Dietitian/Nutritionist Lea Russell, extensive research has shown that excessive production of such molecules can attack and cause damage to normal tissues by triggering the inflammation response.  Inflammation is believed to be the underlying process involved in disease formation, and can be a contributing cause to many common symptoms experienced by people including brain fog, fatigue, depression, rashes, sinus, respiratory and digestive symptoms, and diseases like celiac, thyroid, arthritis, and other autoimmune conditions.

How do you know if you have Food Sensitivity?

There are several methods to determine food sensitivities. Some require eliminating entire food groups, keeping detailed food journals or taking a scientific blood test.  

• Food Group Elimination – Providers will instruct clients to eliminate specific foods groups such as wheat/gluten, corn, eggs, dairy and soy.  After eliminating all of the foods for 1 – 3 months, the client will add in one food group at a time to determine tolerance.  This is a lengthy process and can create a very restrictive diet.
  
  
• Food Journaling – This method is less precise and much more difficult to determine the food/symptom causation.   The client will write down everything they eat and symptoms as they occur.  Since food sensitivity symptoms are not immediate, it can be hard to determine which foods are causing the symptoms.
  
  
• Alcat Food Sensitivity Testing – This is a blood test that can scientifically measure the blood cell response when introduced to up to 400 different foods, chemicals, herbs, anti-inflammatory agents and antibiotics. The test will determine which items are causing the inflammation and individualize what needs to be eliminated from your diet.  
  
  

 
Establishing Good Gut Health

Maintaining good gut microflora is a constant battle.  Our bodies are continually being exposed to pathogens, pesticides in foods, antibiotics, foods causing sensitivities, processed foods and stress.  It takes a daily regiment of eating healthfully, eliminating foods that cause sensitivities and stress reduction to establish and maintain good gut health. 

To learn more about food sensitivities and the Alcat test,  contact Nancy Cohen, RDN. LDN at 970-875-7114 .
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THE MASTERS’ WAY
Self-Mastery Program
You are a shining star that is connected to the whole, yet you hold individual keys within that are waiting to unfold and manifest on the Earth. 
 
Choose to Become All that You Are….
Would you like to enhance and grow your spiritual connection? Are you open to receive new energy and insights into your soul? Do you want to come into your Mastery on the Earth?

If you answered yes to these questions then consider choosing The Master’s Way. It is a self-mastery program that teaches you how to master your life and become self empowered through the knowledge, wisdom and mystery of the Universe. It teaches you about who you are and how to connect with the light and knowledge of your soul.

This self-mastery program is taught over three levels and activates the Threefold Flame with your consciousness. This first level is the Path of Light, which shows you how to work with the energy of the Universe and focus this energy to manifest and create the life your soul wishes to live.  

During this course you learn how to work with the chakras, the energetic bodies, Karma, Universal Laws, light rays of energy, the soul, the light body and much more.
 
How will it improve your life?

• Create a deeper connection to your soul
• Assist you to receive guidance more easily
• Learn how energy flows and how you can create with it and much more
• Open your unique gifts
• Find techniques to release fear and limitations
• Resolve parts of you that hold beliefs and patterns that do not serve you
• Improve your relationship with others
• Come into your mastery of self

​The Masters’ Way is filled with channelled wisdom teachings and energy attunements from the Ascended Masters and comes with a 332-page manual and audio recordings. To find out more visit:http://www.ishtarmasterchannel.com/the-masters-way/
 

COST: $125 for manual, $15 per class ($500) or $475 if paid in full
Contact Nancy at 970-875-7114 for details

Happy Wednesday everyone. I love to bake and make traditional recipes at the holidays just like everyone else. I have always thought that chocolate chip cookies could solve world peace or at least sooth a stressful moment- however I know that I need to bring healthy food to my friends and family in my recipes at the holidays.

My motto is Reduce, Replace or Substitute for a healthier  alternative form of the original recipe.

Below I have a list of (there are hundreds)a few ways to substitute dairy products for their higher fat versions, or reduce the number of eggs or highly saturated fat in butter or chocolate in some of your holiday recipes. Take a look and enjoy the swaps.

Whole milk

• skim milk,
• almond or soy milk

Cream 

• evaporated skim milk
• Sour cream                                                                 
• mock sour cream (low fat cottage cheese plus low fat yogurt ) 

or                                                                       

• Low fat ricotta cheese thinned with yogurt or buttermilk

​Chocolate                                                                   

• cocoa or carob powder blended with margarine or  oil
• Butter ( baking or batters)                                         
• Unsaturated margarine or oil

                            
Oil                                                                        

• 1 cup applesauce or prune puree                                

Eggs                                   

• egg substitute or 1 egg= 2 egg whites

Cream cheese                                                                         

• reduced fat cream cheese, cottage cheese

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Applesauce-Raisin Bread

( as an alternative to date nut bread)
1 cup applesauce
½ cup oil
½ cup sugar
1 ¾ cups flour (sifted)
1 teaspoon baking soda
¼ teaspoon salt
1 teaspoon cinnamon,1/2 teaspoon cloves, ½ teaspoon nutmeg
1 egg or 2 whites
1 cup raisins
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Mix the applesauce, oil and sugar. Mix in the flour, baking soda salt and spices.

Add the slightly beaten egg and raisins.

Mix then pour into a greased 8 x 4 inch loaf pan.

Bake at 325 for 1 hour and 20 minutes or until done.

1/16 slice = 168 calories, 7 grams of fat, 123 mg sodium

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​DIRTY DOZEN AND THE CLEAN FIFTEEN
Nancy Cohen RDN, LDN

Are you concerned about eating fresh fruits and veggies and not sure which are the ones that you should buy organic or not?

According to the EWG(Environmental Work Group) the following are safe to eat if washed well( Clean Fifteen). The Dirty Dozen are the ones you should buy in organic form as often as possible.J 
 
CLEAN FIFTEEN                                                      DIRTY DOZEN(plus 2)
 
Avocados                                                                     Apples
Sweet Corn                                                                  Peaches
Pineapples                                                                   Nectarines
Cabbage                                                                       Strawberries
Sweet Peas Frozen                                                     Grapes
Onions                                                                          Celery
Asparagus                                                                    Spinach
Mangos                                                                        Sweet bell pepper
Papaya                                                                         Cucumbers
Kiwi                                                                               Cherry tomatoes
Eggplant                                                                       Snap peas imported
Grapefruit                                                                    Potatoes
Cantaloupe                                                                  Hot Peppers
Cauliflower                                                                  Kale/ Collard Greens
Sweet potatoes
Pineapple

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Heal  Your Heart with an Integrated Energy Therapy Session, Reiki or a Universal Rays Session
 
In the past 15 years since I have been offering healing sessions, I thought at first they were to help people have better health- like me, who came with a stomach ache. What I didn’t know and know now, is that when we are emotionally distressed it affects the organs of the body and can lead to headaches, muscle aches, stomach aches, and more.

 While that thought is true,today I have witnessed hundreds of people come for Integrated Energy Therapy, Reiki and Universal Rays Healing sessions.  I have had the pleasure of helping so many of you “Heal Your Hearts’ through our work together.

Since it is Heart Month and everyone wants to feel loved and love others, I’d like to speak about the energy that can be released through  Reiki,IET or Universal Rays from the Heart Center.

In Integrated Energy Therapy- the emotions of heartache and betrayal are energetically held in this center. People who have had losses of all kinds, from death of a loved one, a pet, an illness, or loss of any sort hold these painful feelings here. In an IET Session we release these feelings and imprint the energy of love- love of self, love of others- just a peaceful transformative feeling of love.

I have watched many clients come back to a sense of peacefulness and acceptance and move forward. This brings me tremendous joy as the practitioner- and to watch them open again to love.

In a Reiki Session we offer calming loving energy that soothes the heart center and softens ruffled nerves.

In a Universal Rays session, the beautiful 12 Healing rays offers the client to receive energetic balance and love again. The heart chakra is the portal that supports us to receive and share with others. Clients leave a Universal Rays session feeling balanced, grounded and more open to all that life has to offer them.

Whether you are healing from loss or looking to open to love again- come in or skype in for a healing session with me for any of these modalities- Reiki, Universal Rays or Integrated Energy Therapy®  and give yourself or someone you care for- the gift of love again.

Have a wonderful “Heart” Month.  Book a session today and give yourself the love that you deserve. You can click the book now button or contact me directly at 970-875-7114.

Heart Felt Blessings,

Happy March 1st and Happy National Nutrition Month.

As a Registered Dietitian Nutritionist of 33 years and a  proud member of the Academy of Nutrition and Dietetics- I am always excited when March comes along. It is a great time to shout from the rooftops that I love my work, and am looking forward to ways to share the message of good Nutrition.  This year’s theme is “Savor The Flavor of Eating Right”.  What a wonderful message!

We as mothers, sisters, fathers, brothers, daughters, sons, friends, employees and employers, students and teachers all eat with others all of the time.  For me, food is the glue of relationships- we share a meal, a snack, a drink.  As my many ethnic friends say “We break bread together”.

No matter your nationality or your favorite food, there is someone out there to share your common bond and love of food with. I do this every day with you my clients and friends.

So share your favorites together in a healthful way. I just had a fabulous breakfast with my beloved college aged son. We had egg white omelettes with salsa, whole grain toast ( mine was gluten free for my food sensitivities) and Canadian bacon with healthy fruit spread. We used low fat cheeses (mine was dairy free) and vegetable spreads rather than butter.  It was delicious and we enjoyed our time together.

Savor your flavor, your health and your relationships. I will write all month long with great tips for you!

Happy National Nutrition Month!

Nancy
Nancy Cohen, RDN LDN
970-875-7114

Freshman Fifteen- Fact or Fiction?

In my 33 years of Nutrition Counseling I have assisted many a family ship their Freshman off to college. The concern over  their student gaining weight or losing weight persists from generation to generation of Moms and Dad’s to this day.

Do kids /young adults today gain weight during their first semester at school? Possibly, if they are tuned out, into fast food, stay up late at nite eating in their rooms snacking from Vending Machines.

However chances are we send a different young adult out the door these days.

More common in my Professional Nutrition Practice I have worked with athletes, eating disordered young women or kids with food sensitivities, and much to everyone’s surprise they are usually fine and stable in their food selections.

What would be the reason for this success?  Parents who have guided them for 18 years and counseling with a Licensed Registered Dietitian Nutritionist like myself who has educated them throughout any portion of their high school years.

Investing in your child’s Nutrition Education with  sessions from an RDN, LDN is as important as having braces, tutoring or singing lessons. We personal each students Nutrition Game Plan for them tailored to their likes, dislikes and budgetary constraints in lower grades, high school and college.

I have had several past clients who have even gone into the field of Nutrition and Dietietics like me. What a flattering commentary on their enjoyment of our work together.

If you are concerned about your child’s eating in any way, why not have them work with an RDN LDN like me? 

I am honored to be at the service of you and your family.

Nancy

Nancy Cohen RDN,LDN

Feeding The Body Feeding The Soul, LLC

970-875-7114

info@feedingthebodyfeedingthesoul.com
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Across the country, restaurants, cultural venues and retail shops serve premium teas, while supermarkets, convenience stores and vending machines are stocking bottled tea.

According to the Tea Association of the USA, the number of Americans who will drink tea today is about 160 million, about half of the U.S. population. And, 2012 continued with the trend of increased consumer purchases of tea — surpassing the $2.25 billion mark in retail supermarket sales.

Ever since 2737 B.C., when Chinese legend says leaves from an overhanging Camellia sinensis plant fell into Emperor Shen Nung's cup of boiling water, tea has been recognized by cultures around the world for its capacity to soothe, restore and refresh. Far from being an apocryphal promise, tea has been lauded for an array of potential health benefits — from reducing cancer and heart disease risk, improving dental health and boosting weight loss.

Tea and Heart HealthThe strongest evidence is on the side of heart health, attributed to the antioxidants in tea. Flavonoids in both black and green tea prevent oxidation of LDL, or "bad" cholesterol, reduce blood clotting and improve widening of blood vessels in the heart. Studies that looked at the relationship of black tea intake and heart health reported decreased incidence of heart attack, lower cholesterol levels and significantly lower blood pressure.

Can Tea Prevent Cancer?Support for tea’s cancer prevention benefits is less compelling. It has been suggested that antioxidant polyphenol compounds — particularly catechins — in tea may play a role in preventing cancer. However, a 2007 review reported that with the exception of colorectal cancer, studies related to black tea and other cancers were extremely limited or conflicting.

Tea for TeethIn 2010, Japanese researchers reported at least one cup of green tea per day was associated with significantly decreased odds for tooth loss. Other studies have suggested tea may lower the pH of the tooth surface, suppressing the growth of periodontal bacteria. A more likely reason for tea’s anti-cariogenic effect is its fluoride content. Tea usually is brewed with fluoridated water and the tea plant naturally accumulates fluoride from the soil.

Tea and Weight LossEvidence supporting tea as a weight-loss aid is based mainly on studies that used tea extracts (ECGC and other catechins, flavanols, polyphenols and caffeine). These results may not be directly applicable to brewed tea consumed in normal amounts.

Tea and HydrationThe caffeine content of tea varies widely depending on the kind of tea used and the way in which it is brewed. Typical levels for tea are less than half that of coffee, ranging from 20 to 60 milligrams per 8 ounces (compared to 50 to 300 milligrams in coffee). Studies found no negative effects on hydration with intakes of up to 400 milligrams of caffeine per day (the amount in about seven cups of the strongest brewed tea).

I know I studied my passionate topic Nutrition near here at the University of Florida some years ago. I lived in Northern NJ most of life. I traveled to Stunning Steamboat Springs Colorado to open Feeding The Body Feeding The Soul and now I am in Serene Saint Augustine Florida bringing the Nutrition Counseling, the Healing Classes and Sessions that I learned 14 years ago when the World Trade Centers collapsed and I got a "stomach ache".( little did I know the significance of that stomach ache)

I share my  short synopsis of how I got here this day, because I know for certain that what comes from a crisis, or a hardship or a health challenge sent me off in a direction I thought I'd never go in. I went to a Reiki Master and had a session in 2001 and here I am launching my new class schedule here in Florida. Be sure to see the " Classes Page" here.

Have you ever wondered- "how can things get worse or why don't I feel well " to yourself?

I did that many times, and yet now I am teaching Nutrition and the Healing Modalities and other courses that I love- Reiki and Integrated Energy Therapy, Mediumship, The Path of Light and coming in 2016 I will be teaching the Universal Rays Healing as well.

If you are ready to change, to open your mind to other possibilities and would like to learn either Reiki or Integrated Energy Therapy in a class with other like-minded people- then check out my calendar page, and call to register for one of these magnificent classes. They begin in September.


I have taught many students over the past years and brought many new practitioners into their own Healing Practices in a big way or just learning for their own use.

Have a wonderful Labor Day weekend. Sign up for a class, a session, and just go have fun! There is an awesome celebration taking place this week here in St. Augustine of it's 450th birthday celebration. Happy Birthday St. Augustine!

Wishing you a great day~

Many Blessings,

Nancy
Nancy Cohen, RDN LDN
Usui Reiki Master, IET Master Teacher
Universal Rays Healer, Intuitive
www.feedingthebodyfeedingthesoul.com
970-875-7114
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Stepping It Up

See How Your Choices Can Add Up

We all have the opportunity to make active choices throughout our day, but often times we choose the path of least resistance. The information below demonstrates how many calories a 135 pound person would burn throughout the day by making physically active choices versus sedentary ones.

This will give you an idea of how your everyday decisions can make a difference. See how every step counts!

By making active choices, we can burn more calories in one day than a sedentary person could burn in an entire week. The information shows how many calories are burned doing everyday activity for 10 continuous minutes.

Activities & Calorie Amounts
(135 pound person for 10 minutes) 

• Walking - 2 mph 25 
• Swimming 48
• Walking - 3 mph 33
• Gardening 59
• Jogging - 5.5 mph 108
• Dancing 42
• Sitting (TV / Reading) 12 
• Tennis 67
• Light Office Work 30
• Driving 18
• Walking Upstairs 175
• Mopping 46
• Walking Downstairs 67 

Buy a pedometer. Shoot for 10,000 steps or more daily.

Active Choices # of cal burned 
Sedentary Choices # of cal burned

• Takes the stairs (5 flights, 5 times a day) 75
• Takes the elevator 5
• Parks ¼ mile away from work entrance (round trip) 76 
• Front row parking space at work 4
• Walks to deliver messages to colleagues (¼ mile) 38 
• Calls or e-mails colleagues 7
• Walks ½ mile around company grounds with friends during lunch 51
• Works at desk during lunch break 18
• Parks at the back of the grocery store parking lot and walks ¼ mile 38
• Picks front row parking spot in front of the door at the grocery store 8
• Walks the dog while dinner cooks (1 mile) 102 
• Collapses in chair when arriving home 7
• Throws Frisbee with family(1 hour) 165 
•  Lounges on couch watching television until bed 12
• Total calories burned from one day of active choices 545
• Total calories burned from one day of sedentary choices 61

Nancy Cohen RDN is an active member of SCAN. Nutritionists in Sports and Cardiovascular Nutrition since 1980.
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Information adapted from SCAN.

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