Health Archives - Kristie J Mathews

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📣Butter Is Good For You! 😲 Here’s Why…

Why Is Butter Good For You?

Some nutrition experts claim that butter is a superfood and as you read this article you will see why.  Although it’s not on the top of the list, it is abundant with several nutrients.  It’s high in vitamin A and is closely comparable to Kale in that regard.  It’s a unique vitamin A.

Butter does not cause irritation to your liver and gallbladder.   Therefore, consuming this food along with liver friendly foods allows your liver to continue to heal.  It’s also high in vitamin D which helps with bone and calcium transportation and it contains vitamin E in addition to vitamin F.

What Is Vitamin F?

Vitamin F is better known as linoleic acid, an omega-6 essential fatty acid (EFA).  It plays a crucial role, in tandem with omega-3 EFAs,  in brain function, normal growth, skin and hair regeneration, bone health, and metabolic function.  As a reciprocal hormone with vitamin D, they work together in keeping viruses in remission.  When you are lacking vitamin F you may also find you sunburn more easily & the sunburn does not heal as quickly.

Another vital vitamin in butter is vitamin K2.  Vitamin K2 is good for bone health, good for your teeth and it helps prevent cavities.  In butter, you will find lecithin, selenium, and iodine.   Lecithin is the antidote to cholesterol.   Whereas, the nutrients selenium and iodine are especially helpful for someone who is hypothyroid.

Butter has Omega 3 and Omega 6 fats, AND it’s an MCT (medium chain triglyceride fat) meaning its a healthy fat that does not convert to fat.   In other words, it does NOT make you fat.

We’ve Been Told Butter Is “Bad” – No Way!

For years, we have been told not to consume butter because it’s BAD for you.   Probably because the industrialized food industry could make money on pushing bad stuff like margarine and soy-based butter replacements.  Did you know, there is no study to date that shows consuming butter will clog your arteries?

Butter is one of the few foods that have lauric acid.  Lauric acid is good for weight loss and is anti-tumor and anti-cancer.  It is good for regulating metabolism.   By the way, the only foods lauric acid can be found in is butter, coconut oil, and breast milk.  Now no normal adult will consume breast milk right? So our choices are butter and coconut milk.

Another amazing feature of butter is that it doesn’t turn in adipose tissue.  And, it’s easy to digest because it bypasses the liver and gallbladder.  In fact. Olive oil is harder to digest than butter.

Lastly, taking some butter before sleeping can help you sleep because it enhances the absorption of calcium from the vitamin D and the vitamin F.

As you can see butter is a delicious and nutritious superfood.   Always consume either organic, grass-fed or hormone free butter.  Bon Appetit!

👍What’s The Key To Self-Confidence?🏌️‍♀️

What is self-confidence? It’s the ability and belief to believe in yourself to accomplish any task, no matter the odds, no matter the difficulty and no matter the adversity.    Self-confidence is a skill and without perfecting it we are useless.

There Is No Easy Button

The easiest way to build self-confidence is by repetition.  That’s it!

Basketball star Stephen Curry practices 100 shots from the half-court line every day and before games to perfect his 3 point shot.   Repetition is why he makes most of those shots.    Golf pro, Tiger Woods made golf fun to watch again because of all the amazing shots and long putts Tiger made.   It’s because of daily practice is why he is so good.  From famous athletes to industry leaders what separates them from the pack is their dedication to practice each and every day.

Pressure Builds Diamonds

We expect to be self-confident, but we can’t unless the task we are doing is not new to us. Pressure builds diamonds! We want to be in situations where we feel like we have done this 1000 times before.  The problem with repetition is too many people bails after the first bit of failure or after the first bit of adversity.

There would not have been a Harry Potter series if JK Rawlings had quit after being turned down by several publishers.  I believe it was the 13th publisher who finally said YES and the rest is history.

Do not accept failure. Be persistent because we all repeat something, but a few persist.  We all have a negative self-talk track playing in our head.  There are enough people telling us we can’t do it or we’re not good enough.  Why do we want to tell ourselves that?

Thoughts Create Things

It’s a well-researched fact that thoughts influence our actions. Then why do we want to say that negative self-talk to ourselves?  We need to create our own affirmations and incantations.  Use the quiet moments when you’re by yourself to reaffirm “I am the captain of my ship and the master of my fate”

Get away from the people who will tear you down.  There is enough of that.   Mohammad Ali was one of the greatest boxers of all time.  He was known for saying “I am the greatest, no one is better than me”.  Although he was humorous fun kind of guy, he was not saying this to brag, or boost his ego or some sense of false pride, it was a reminder to himself.

Write Yourself A Brag Letter

Write a list about all the things that make you who you are.  Keep this handy because you will make mistakes and people will be there to tear you down.  Your list will help you remember who you are.

Write yourself a brag letter congratulating yourself for the things you have accomplished and are proud of.  Stop the negative self-talk.   Find an anchor to remind you to think of all you have accomplished and what you are striving for.  Lance Armstrong wore bands saying Livestrong on them (before the company was launched).  He would move them from one wrist to the other when dealing with his self-confidence.  Find what works for you.

Two Ways To Build Self-Confidence In Others

The two ways to build self-confidence in others are to ignore what is going wrong and find something to praise them for.   Keep praising them for doing the things you want them to repeat.

Self-confident people will interpret feedback the way they choose.  Being told no may mean to them, not now, but not never.  No one will believe in you unless you do. Look at all the people who seem to “not fit in”.   We’re supposed to be different so when people look at you believe in yourself.

 

 

👉 Phytic Acid – Is It The Anti-Nutrient? 😱

What Is Phytic Acid?

Phytic acid is a unique natural substance found in whole grains, legumes, potatoes, nuts, and seeds.  It is also known as a Phytate.   It’s referred to as an anti-nutrient because it impairs absorption of iron and zinc, and to a lesser extent calcium.   However, it only impairs mineral absorption in a single meal.  In other words, it doesn’t have any effect on subsequent meals unless your diet consists of high-phytate foods.  For example, snacking on nuts between meals could reduce the amount of iron, zinc, and calcium you absorb from these nuts but not from the meal you eat a few hours later.

The good news is if you do eat high-phytate foods with most of your meals, it’s rarely a concern for those who follow well-balanced diets that include meat.

How To Reduce Phytic Acid In Foods

Fortunately, several preparation methods can significantly reduce the phytic acid content of foods.

Here are the most commonly used methods:

  • Soaking:   Phytate content gets reduced when cereals and legumes are soaked in water overnight.
  • Sprouting:   The sprouting of seeds, grains, and legumes, also known as germination, causes phytate degradation.
  • Fermentation: Organic acids, formed during fermentation, promote phytate breakdown. Lactic acid fermentation is the preferred method, a good example of which is the making of sourdough.
  • Toasting:  Toasting nuts on the stove top under low heat will break down phytate in nuts.   They taste better too.

Health Benefits of Phytic Acid

Phytic acid is a good example of a nutrient that is both good and bad, depending on the circumstances.  For most people, it’s a healthy plant compound. Not only is phytic acid an antioxidant, but it may also be protective against kidney stones and cancer.

Phytic acid induces autophagy.   Autophagy is a cellular process for degrading and recycling junk proteins.  It plays a role in the destruction of pathogens inside our cells.   And, autophagy is believed to be particularly beneficial in neurodegenerative disorders – Alzheimer’s, Parkinson’s, ALS and Huntington’s Disease.   This is because these disorders are, in part, characterized by the accumulation of disease-causing proteins

Is Phytic Acid a Health Concern?

It can be.  Phytic acid is not a health concern for those who follow a balanced diet.  However, those at risk of an iron or zinc deficiency should diversify their diets and not include high-phytate foods in all meals.  This is especially important for those with an iron deficiency, as well as vegetarians and vegans.

Overall, the benefits of phytic acid outweigh any negative effects on mineral absorption when preparation methods are used to reduce it and when eating a well-balanced diet.

How To Reduce Phytic Acid In Foods

Fortunately, several preparation methods can significantly reduce the phytic acid content of foods.

Here are the most commonly used methods:

  • Soaking:   Phytate content gets reduced when cereals and legumes are soaked in water overnight.
  • Sprouting:   The sprouting of seeds, grains, and legumes, also known as germination, causes phytate degradation.
  • Fermentation: Organic acids, formed during fermentation, promote phytate breakdown. Lactic acid fermentation is the preferred method, a good example of which is the making of sourdough.
  • Toasting:  Toasting nuts on the stove top under low heat will break down phytate in nuts.   They taste better too.

Health Benefits of Phytic Acid

Phytic acid is a good example of a nutrient that is both good and bad, depending on the circumstances.  For most people, it’s a healthy plant compound. Not only is phytic acid an antioxidant, but it may also be protective against kidney stones and cancer.

Phytic acid induces autophagy.   Autophagy is a cellular process for degrading and recycling junk proteins.  It plays a role in the destruction of pathogens inside our cells.   And, autophagy is believed to be particularly beneficial in neurodegenerative disorders – Alzheimer’s, Parkinson’s, ALS and Huntington’s Disease.   This is because these disorders are, in part, characterized by the accumulation of disease-causing proteins

Is Phytic Acid a Health Concern?

It can be.  Phytic acid is not a health concern for those who follow a balanced diet.  However, those at risk of an iron or zinc deficiency should diversify their diets and not include high-phytate foods in all meals.  This is especially important for those with an iron deficiency, as well as vegetarians and vegans.

Overall, the benefits of phytic acid outweigh any negative effects on mineral absorption when preparation methods are used to reduce it and when eating a well-balanced diet.

 

 

💡6 Ways To Get The Most Out Of Your Mornings 🌄

Have you ever had one of those mornings when you wish you can start it over again?   Did you know that as adults we have about 25,000 mornings to look forward to.   That may seem like a big number, but imagine how great those 25000 mornings will be when you design how they will be?

6 Ways To A Great Morning

Prepare The Night Before.

One of the most powerful things you can do to set yourself up for a great morning is to prepare for it the night before bedtime and get a good night sleep.   This is especially important if you have children as unexpected things can and do happen.  Your four-year-old is not interested in your morning routine and may have something else in store for you.  If you have children I’m sure you can relate to this.   Make school lunches, lay out your clothing and your kid’s clothing.  Write a to-do list for things you want to accomplish the next day.    While getting ready for bed reflect on successes of the day rather than things you didn’t get done.  You don’t need that on your mind when sleeping.   Leave a notepad on the bedside table to write down anything that may wake you up in the middle of the night.   Lastly, if you use your phone as an alarm do not check emails or social media.   If you can’t resist looking at your phone put it far enough away from you so you will have to get up to turn off the alarm.

Jump Out Of Bed

You may be saying, “you’re joking, right?”   Seriously, with a solid morning routine, you will be able to jump out of bed.   Making sure you get enough sleep will make this easy especially if you wake up at the end of your circadian sleep rhythm.  Circadian rhythms last approximately 90 minutes.     Waking up at the beginning of this cycle will be difficult because you are interrupting the deepest sleep.   I find I feel the best and do get up without the help of an alarm on 7.5 hours of sleep which is 5 sleep cycles.   If you do need the alarm to wake you, do not start scanning emails or get on social media.  You can easily get wrapped up into trending topics and next thing you know you are 20 minutes behind.    Immediately begin to think about all is good and the positive things you will be looking forward to.   Make some time for yourself to collect your thoughts and write out the 5 to 6 things you want to accomplish during the day.

Have a Pre-Day Routine

Having a pre-day routine is one of the secrets of those most successful.   It may be time for meditation, exercise, etc.  Whatever is your routine is consistent and do it daily.   My routine is get up, jump in the shower, floss and brush teeth, get dressed, dry hair and take about 15 minutes to plan my day.   I reflect on successes from yesterday and give gratitude to everything I can while showering.   Overall my morning routine takes about 45 minutes.

Manage Energy Vs Time

Match activities with your energy supply.  For instance, if you are more creative in the morning this is the best time to do things like writing while saving tasks such as returning calls and answering email that may not require as much of your energy.  If you don’t need much energy for a workout this can be done later in the day.  You know what’s best for you.

Get Away From The Phone

Put the phone in another room until all the things you have planned for your morning is done.   Just like getting up first thing in the morning, you don’t want to get sucked into the social media abyss or get lost in email.

Email At Noon

In twenty years or more, I have never received an urgent email.   Nothing is that urgent.  When someone needs to get me right away they call.  Most email can wait 3-4 hours before having to reply to them.   Take advantage of the morning window of time to get higher priority things done.

Take control of your day before it takes control of you.  While these tips may seem obvious many do not follow a routine that serves them.   There’s no doubt in my mind if you follow these suggestions you will have a great morning each and every day.

👉 How To Reverse A Fatty Liver 👌

The liver is a remarkable organ.  It weighs about 3.5 pounds and performs over 500 functions.  It does immune control, it controls digestion, it detoxifies chemicals and the build-up of protein and much more.

There are between 50,000-100,000 cells that do all the work.  In fact, 90% of the liver can be damaged before any symptoms of liver dysfunction show up.  In other words, you can get away with a small percentage of the liver working without showing symptoms.

Fatty Liver Symptoms

Some of the symptoms of a fatty liver are bloating, right shoulder pain, jaundice (where the whites of the eyes turn yellow), itchy palms and bottom of feet.  The most obvious symptom is a protruding belly.

Stages of Liver Damage

Inflammation

Inflammation of the liver is caused by viruses, a poor diet, and alcohol consumption.  Every time you drink alcohol, take Tylenol or take other medications you kill liver cells.    Ironically, statin drugs like Lipitor will stress the liver and will dramatically increase liver enzymes.  So the medication designed to reduce cholesterol that is produced by the liver ends up destroying it.   Crazy!

Fatty Liver

A fatty liver occurs when fatty deposits get lodged into the liver and over time the liver can be replaced by fat.  Many people with a large belly have a fatty liver.  I was one!   A fatty liver can be confirmed by ultrasound or CT Scan. That’s how mine was found.   Liver dysfunction does not always show up in a blood test.   The only way to confirm chronic liver dysfunction is with a biopsy.

Scar Tissue

A scarred liver, known as cirrhosis of the liver, is a liver filled with fibrous tissues that makes it dysfunctional.  When the liver swells up it can create heart rhythm issues such as skipped beats, high blood pressure and high pulse rate.
In fact, the person who sleeps on their left side will have breathing difficulties due to the compression of the heart.

Good News & Bad News

The good news is the liver is one of the only organs in the human body than can completely regenerate.  The bad news is it can take up to 3 years for the liver to fully regenerate.  So, doing things in moderation such as drinking, taking medications and eating a poor diet will not heal it. Everytime you take a drink it can take up to 4 days for the liver to recover from that one drink.

How To Regenerate The Liver

The key to regeneration is the accumulation of letting the liver heal.  You must eliminate the things that cause a fatty liver like drinking and a poor diet and do the things to promote healing.

The most productive way to heal the liver is to consume bitter vegetables.  They don’t taste good and the more bitter the better.   Bitter vegetables are collard greens, mustard greens, kale, spinach, cauliflower, garlic, parsley, and radishes.  Plus, they are high in Vit A and B which is good for liver regeneration.  They must be consumed in large quantities on a regular basis.  It’s best to consume approximately 7 cups of bitter vegetables per day.

The Liver Needs Good Fat

Deep Fat Fried Foods are not good for the liver.  However, the liver needs healthy fats like those in MCTS.  MCTS are medium chain triglycerides.  Good MCT oils are coconut oil. It’s one of the best to cook with because it does not seem to stress the liver.   Butter is also an MCT oil and does not stress the liver.  Avoid oils that strain the liver such as corn oils and hydrogenated oils.

Apple cider vinegar is also good to consume daily.  It cleans out toxic waste from the liver.  A teaspoon in water 3-4 times a day is good for stripping off the fat from the liver.

If you are serious about healing your liver you must take an aggressive approach to allowing it to regenerate. Give it time and be patient.  It’s a lifestyle change.

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