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I feel it is my responsibility to all of you to share what I have learned about reverse osmosis (RO) water through my own personal experience. Recently, a friend shared that they have been having health issues and that they only drink RO water. This is when I knew my story with reverse osmosis water was needed. I experienced numerous health issues after consuming primarily reverse osmosis water from January 2021 – September 2023. In the beginning, I had no idea that my drinking RO water without proper essential minerals was the culprit of many of my new health issues; fatigue, muscle cramps, headaches, neuropathy and weakness throughout the right side of my body. When these issues were surfacing, I assumed it must be symptoms of my multiple sclerosis, as they presented similarly in my body. I was seeing my acupuncturist, continuing to eat clean foods, seeing my chiropractor, trying to figure out why I was feeling weaker with less mobility as the weeks and months went on. My husband and I were headed to a friends wedding for the weekend. To say I was intimidated by the upcoming event is an understatement. I assumed my condition would continue to worse with not following my daily routine, staying up later than usual, engaging in lots of stimulation with people and events. The opposite wound up occurring, each day we were gone and I was drinking water from the hotel where we were staying for three nights, I felt better than I had in months. Once we got back home, after just one night of drinking RO water I started feeling terrible again. I met with my functional medicine doctor that week and he asked me what type of water did I drink. I answered, reverse osmosis water 98% of the time. I work from home and live on a farm with well water with a RO system. Through my research I discovered our RO system was not installed with a final stage of remineralization, which seems to be quite common for homes to not have this final filter stage. When my FMD asked me if I added minerals back to my water, I replied I do not. He immediately told me to look into adding essential trace minerals to my water. The word ESSENTIAL tells you everything you need to know, our body must have these to function. Fast forward to later that week, I decided to stop drinking RO water and started guzzling spring water. I even had a nurse come to our house with a mobile iv to rehydrate my body with all the minerals I had been lacking for a very long time. My husband and I left on a ten day road trip to rehydrate and nourish my body via hot springs. Every day we were gone, I continued to drink spring water and I felt better and better. My recovery did not happen overnight, it took days, then weeks, then months to recover completely. I am sharing my story to educate folks not just about the benefits of reverse osmosis water, but the dangers of reverses osmosis water if we do not add back the essential minerals that were removed during purification. This is an example of one product of essential trace minerals that you can add back to your water.  

Reverse osmosis filters water by using pressure to force water molecules through a semi-permeable membrane, which has tiny pores. This membrane allows smaller water molecules to pass through, but blocks larger dissolved solids, contaminants like salts, heavy metals, minerals, and micro-organisms. This is great for so many of us that do not have access to clean drinking water. Some systems may use additional post-filters to remove any remaining tastes or odors, or to add back healthy minerals. The addition of healthy minerals is not a standard in most grocery stores or homes. I also discovered that not only are these essential minerals being stripped through reverse osmosis, our body looks to where they can find these minerals in other ways which does include your food and supplements, but that also means that your body will leach these minerals from your bones over time. These is extremely detrimental. This is the issue that I am wanting to bring to people’s attention. Long term consumption of demineralized RO water without dietary compensation can potentially lead to mineral imbalances and health issues.

Some of these health issues are the following:

• removes essential minerals like potassium, calcium, magnesium
• fatigue
• muscle cramps
• neuropathy
• osteoporosis/osteopenia
• tooth decay

I am not telling anyone to not drink RO water. This is a type of filtered water that is accessible around the world and is beneficial in many ways once it is also remineralized. The fact that we can change salt water into safe drinking water is a win for humanity in many ways. RO water indeed filters out harmful contaminants like “forever chemicals” like PFAs, nitrates and sulfates, chemicals like chlorine and pesticides, heavy metals like lead and arsenic. While this is extremely important, we also cannot dismiss not adding minerals back into reverse osmosis filtered water, our health and well being is at stake. I have given you information of what I have been discovering through my research on reverse osmosis water, please make your own choices about what you will do with this information.

Concerns Raised by WHO and Health Professionals

Backing concerns, the World Health Organization (WHO) has cautioned against the excessive use of RO filters. In a statement dating back to 2019, WHO highlighted the detrimental effects of consuming water devoid of essential minerals. Dr. Anil Arora, head of gastroenterology at Sir Ganga Ram Hospital, suggested opting for boiled water post-filtration to eliminate impurities like nitrates, as boiling effectively eliminates harmful microorganisms.

Adverse Health Effects & International Precedents

Drawing attention to international precedents, Dr. Aora mentioned the adverse effects observed in Czechoslovakia and Slovakia after 5 years of mandatory RO water consumption. Complaints of muscle fatigue, cramps, body aches, and memory loss surfaced due to mineral deficiencies. WHO guidelines recommend specific mineral content per liter of water to maintain optimal health.

Read more at:
https://economictimes.indiatimes.com/industry/healthcare/biotech/healthcare/why-pure-ro-drinking-water-is-not-healthy-for-you-doctors-who-raise-health-warning/articleshow/108808759.cms?utm_source=contentofinterest&utm_medium=text&utm_campaign=cppst

https://www.who.int/publications/i/item/9241593989

While working with a client, I was reminded of how important it is not only to set goals for yourself, but to also write these goals down. At the beginning of the year, I decided to use a daily habit tracker for myself, what a difference this made for me implementing new habits consistently. Each day I check off the boxes of the goals and habits I attain each day. Some days I check them all off, and some days I only check one off. None of us are perfect, and in my opinion we should not be striving for perfection. What is important is showing up for yourself every day in a consistent manner. When I see the week unfolding and see those check marks grow, it motivates me to continue with the daily habits I am implementing. Examples of daily habits that I may track: 15 pushups, 100+ounces of water, meditation, no dessert, 10k steps, gratitude journaling, yoga, no food after 8pm. Below is an example of a habit tracking handout. Customize it to work for YOU! I have also found daily habit trackers to be available in most daily calendar planners.

At the start of each year my husband and I both take time on January 1st to write down our intentions for the upcoming year. We then share these intentions with each other and purposely keep these handy so we can see and read them throughout the year, We have found this to be important because as we all know, life gets busy as we move from day to day, week to week, month to month quickly, and creating and sticking to new intentions and achieving our goals is challenging. When I can see and read these from time to time, it is a good reminder for me throughout the year. Writing goals provides clarity and focus. Dreams and thoughts in your mind become real, tangible items to achieve. Seeing this goals written down and reflecting on them regularly reminds us to stay on track.

Throughout my coaching experience I have been taught the concept of implementing SMART goals. SMART is an acronym for: Specific, Measurable, Achievable, Relevant, Time-bound. Following SMART goals generally increases the likelihood of success. They are used to help set and guide goal setting. This is another example of how writing helps to support us in achieving our goals. In order to understand our progress in achieving a goal, it is important to write down and track our efforts.

Lastly, but not least important is journaling. This may mean different things for different people. I encourage gratitude journaling for my clients to enhance mindfulness. Some days we are down in the dumps, life happens and it it is not always in our control. I have found that starting and ending my days journaling about gratitude shifts my perspective. Even when we feel like we did not accomplish what we wanted in the day or are feeling sorry for ourselves, taking a moment to write down a couple of sentences of what you are grateful for goes a long way. It may be as simple as saying you are grateful that you woke up today. You are grateful you have a roof over your head. You are grateful for your pets and family. You are grateful to be able to move your body. Feel free to use these gratitudes when you journal, and play around with gratitudes that are specific to you as well! Journaling opens our creative pathways and provides a space for self expression. It also may help to reduce stress, anxiety, and depression. By reflecting on our thoughts and feelings, we may find a deeper understanding of what motivates us and what our behavior patterns are. Aim for daily journaling, even if just for a few minutes each day. Choose a time and place when you feel relaxed and can focus on writing without distractions. Journaling is not supposed to be perfect, or striving for an A, it is more about honesty and self expression. I enjoy writing in a particular journal that I purchased at a local bookstore. Taking just a few moments each day in reflection has supported me to grow even more on my health journey.

FODMAP stands for Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols . These saccharides and polyols are short-chain carbohydrates that if poorly digested, ferment in the lower par of your large intestine. This fermentation process draws in water and produces carbon dioxide, hydrogen, and/or methane gas that cause the intestine to stretch and expand. The result is strong pain, bloating, visible abdominal distension. What exactly are these foods that contain these carbohydrates? I will attempt to break this down throughout the blog.

Over the years, I have come across many folks that struggle with abdominal pain, gastrointestinal issues, bloating, gas to name a few. They have tried improving their diet and do not necessarily find relief. This is when FODMAP was brought to my attention. FODMAP foods are generally “healthy items”, but certain individuals struggle to digest these FODMAPS properly, leading to many of the symptoms mentioned above. Following a low FODMAP protocol is  essential for providing relief to some clients. The good news about following this protocol is that it is temporary. Once you have taken the time to eliminate high FODMAP foods, you may then slowly introduce one food item at a time and see if that food gives you symptoms. We eliminate high FODMAP foods so we can stabilize our gut, allow it to heal, then slowly introduce possible problematic foods and see if symptoms arise.

To ease IBS and SIBO symptoms, it’s essential to avoid high FODMAP foods that aggravate the gut, including:

• Dairy-based milk, yogurt and ice cream
• Wheat-based products such as cereal, bread and crackers
• Beans and lentils
• Some nuts, such as cashews, pistachios
• Some vegetables, such as artichokes, asparagus, onions and garlic
• Some fruits, such as apples, cherries, pears and peaches

Instead, base your meals around low FODMAP foods such as:

• Eggs and meat
• Certain cheeses such as brie, Camembert, cheddar and feta
• Almond milk, Coconut milk
• Grains like rice, quinoa and oats
• Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini
• Fruits such as kiwis, oranges, strawberries, blueberries and pineapple

Follow a low FODMAP protocol which is a three-step elimination diet as cited by John Hopkins Medicine, see below:

1. First, you stop eating certain foods (high FODMAP foods).
2. Next, you slowly reintroduce them to see which ones are troublesome.
3. Once you identify the foods that cause symptoms, you can avoid or limit them while enjoying everything else worry-free.

“We recommend following the elimination portion of the diet for only two to six weeks,” says Veloso. “This reduces your symptoms and if you have SIBO, it can help decrease abnormally high levels of intestinal bacteria. Then every three days, you can add a high FODMAP food back into your diet, one at a time, to see if it causes any symptoms. If a particular high FODMAP food causes symptoms, then avoid this long term.”

Throughout my research on FODMAP, I came across a university in Australia, Monash University. In 2005, researchers in the Department of Gastroenterology at Monash University identified a group of short-chain carbohydrates found in food that are either poorly absorbed in the small intestine or impossible to digest. The Monash team named these carbohydrates FODMAP. The university was the first to identify and research these foods in this nature.  Thanks to Monash University’s extensive work in this area, people can take their gut health back into their own hands by managing their symptoms through diet and improve their overall quality of life.

As you do your own research on FODMAP, you will discover there is no black and white with food choices. The best way to discover which foods work and do not work for you, is the elimination diet, then journal your symptoms or lack their of when you reintroduce the eliminated foods. Best of luck on your health journey! I am always here to support and coach you, reach out for a FREE discovery call if you would like to explore my services further!

What a fabulous vacation my husband Dave and I enjoyed over Thanksgiving! We were grateful for one another and the time we spent together traveling in Argentina. We spent the majority of our trip in northern Patagonia, Bariloche Argentina. This picturesque town reminds you of a European mountain town littered with chalets and delicious food. Northern Patagonia is also known as the lakes district. A beautiful area with the Andes Mountains for your backdrop and numerous lakes in the foreground. We enjoyed all the outdoor activities while we were visiting. Hiking, white water rafting, and trekking were some of our adventurous highlights!

Not only did we enjoy all the outdoor activities, but we also enjoyed the indoor activity of dining! This was truly a treat for us, as we generally eat paleo back in the United States. While in Argentina we enjoyed all the things, gluten, dairy, you name it! I have heard from folks over the years that eating flour in Europe is not inflammatory like here in the states, the same goes for Argentina. We ate whatever we desired for the week in Bariloche and had zero issues. Typically, if I were to enjoy more than one meal that included gluten or dairy, I would not feel well and my skin and joints would be telling me that food choice should have been a no.

It was truly a treat to be able to sample all the beautiful cuisines that were served in Bariloche. Grilled meats and vegetables are their staples, typically served at restaurants called parrillas, these are the types of foods we generally eat on a paleo diet already, but the many different types of meat along with them being grilled over a fire really sets their food apart. Chimichurri is a delicious condiment used on steaks and whatever else you would like, similar to a pesto and it consists of herbs and olive oil. We were able to purchase a bag of herbs from the local spice market and we plan to make our own chimichurri in the states. Two of my favorite items that we indulged in, that I would not have if we were in the United States were their empanadas and provoleta de vaca (grilled cheese in a cast iron pan). Our favorite restaurant from our trip was Alto el Fuego, 5 stars, zero complaints and if you find yourself in Bariloche, you MUST visit this restaurant!

Bariloche is also known at the chocolate capitol of South America, and they were not exaggerating! Our favorite chocolate was from a shop called Rapanui, highly recommend! Folks tend to eat quite late in Argentina, 10/11 pm for dinner, so it makes sense that there are not a lot of restaurants that offer your typical breakfast. We did find this beautiful, delicious spot called Bruncherie. They made everything in house, and had dairy alternative milks along with sourdough breads, yum!

We highly recommend checking out Argentina for your next international adventure! You can eat your way through the country, and work it off with all the outdoor activities available. Reach out to me directly if you would like more recommendations on what to do and where to eat in Argentina!

I have heard about enzymes over the years and the importance of them. Only recently have I started to dive into the why and how. Enzymes are primarily proteins, though some are RNA molecules which translate the information from DNA to proteins. Each cell contains thousands of these enzymes, providing specific help with functions throughout your body. Enzymes speed up chemical reactions within cells. They provide support for many processes within the body. Some examples of these processes are the digestion system, DNA replication, hormone production, nerve function, and cell regulation.

For the purpose of this blog I will be focusing on a particular digestive enzyme called phytase that I discovered recently through a post from Mathew Embry, founder of MS Hope, about the company The Good Phyte. But before we dive into phytase, let’s talk a bit about digestive enzymes in general. This type of enzyme helps break down food into nutrients, these in turn give you energy. Digestive enzymes are a protein that speeds up metabolic processes within our body. These enzymes move out of the body with digested food 2-5 hours after ingestion. Below you will find a list of the most common digestive enzymes.

Not listed on this list is phytase a digestive enzyme that breaks down phytates. I recently discovered the company The Good Phyte, they produce two different supplements that contain phytase. As mentioned, phytase breaks down phytates, if these phytates are not properly broken down they become anti-nutrients, depleting your body of minerals that it needs to thrive. Phytates are found in numerous whole foods, primarily nuts/seeds, legumes, and grains are the main culprits. Not only does phytase make minerals in food more bioavailable, it also allows vitamin supplements to reach their full potential. I also have found my bloating to go down around meals that contain phytates when I take the supplement IB Defense from Good Phyte. In addition to my digestion improving, I have found an increased amount of focused energy throughout my day since taking Immunity from the Good Phyte. The phytase allows my body to access the vitamins and minerals I consume more efficiently, along with the added iron and zinc in the Immunity product, I have more overall energy. My strength workouts have been consistently improving along with running. I had not been a runner for many years, but last moth after starting to take Phytase, I decided to sign up for a 10k at the end of May. My training is going great and I am looking forward to the race!

For those of us who have chronic conditions, it may be essential to consume digestive enzymes. As for those of you with no chronic conditions, I still would suggest looking in to digestive enzymes, more specifically phytase. Before taking these types of supplements be sure to consult with your medical provider to see if enzymes are a right fit for you!