The world is in an uproar over the COVID-19 pandemic; and rightfully so!  Viral and bacterial infections can prove to be fatal; particularly when traditional medicine has classified them as "novel."  Traditional health care providers (your doctors) and mainstream media are emphasizing the following recommendations for prevention of COVID-19:

• isolation,
• frequent hand washing/sanitizing,
• sneeze/cough in elbow area,
• avoid international/unnecessary travel,
• regular & thoroughly clean & disinfect hard surfaces.

While these tips are very helpful, people should ask themselves: are there other preventative steps I can take to protect myself and/or family against COVID-19?  If so, how do I know if alternative preventative steps are reliable? 
 
Below is a list of alternative preventative steps individuals should carefully consider implementing in their daily life in addition to the above recommendations! 

​**Note, please be sure to click on all hyperlinked words in this article to become informed about why the recommendations listed below may help decrease your chances of becoming a victim of this and other "novel viruses."  

1.  Yes as noted above, there are other novel viruses! However, specifically for the coronavirus, if/when you feel any early symptoms of this illness, you may want to seriously consider trying: Chái Hú.  This Chinese herbal remedy has specifically been referenced in an article published by the National Institute of Health for its ability to prevent early stage infection by inhibiting viral attachment and cellular penetration.

2.  It's important to remember that every living thing requires some form of nutrition.  That being said, most viruses and bacterium feed on sugar.  During times of widespread viral and/or bacterial infections, try eliminating refined sugars and processed foods. Try implementing a low sugar nutrient dense diet (Ketogenic or Paleo) which may prove to be beneficial.  

3.  Yes, hand hygiene and disinfecting hard surfaces are super critical in prevention of spreading and killing viruses!  However, it's important to remember that a lot of these products are toxic. Try using some nontoxic organic disinfecting products, non toxic hand soaps, and alternative hand sanitizing methods all of which will help safely protect you against COVID-19 and other viruses and bacteria.

4.  Try supplementing your diet with high quality immune boosting supplements such as an organic
 mushroom complex , and/or a highly bioavailable form of vitamin C (acerola cherry).  

5. Implement daily exercise while complying with the social distancing recommendations.

6. If you have questions about any of the above recommendations and/or interested learning about more immune- boosting dietary recommendations including nutrition supplements; click here.  

I was recently asked - what are flavonoids?  This may sound like a simple question but it's not so easy to answer. Therefore this question will be explained as simplistic as possible.  

To understand what flavonoids are,  you first need to know what phytochemicals are.  Phytochemicals are biologically active compounds found within fruits, vegetables, herbs, spices.   There are thousands of different types of phytochemicals but polyphenols make up the largest group of phytochemicals.  There are more than 8,000 different types of polyphenols!  The classification of polyphenols is based upon its origin, biological function, and chemical structure.  This gets more complex and interesting because flavonoids are a type of polyphenol that can be broken down into sub-classes; but we won't go any further than that in this article!

Now you may  be wondering - why is this important to me?
Why should I be concerned about these chemical compounds?  ​
Simply stated, these often overlooked nutrients are extremely important for your health! There is  increasing amount of evidence that supports the role of polyphenols (flavonoids) in the prevention of degenerative diseases particularly cancer and cardiovascular diseases.   As it pertains to cancer which is a multi-step, time initiated process, if and/or when a polyphenol blocks any step in the cancer initiation process, at this point the chances that cancer will occur are reduced!

As previously discussed, polyphenols (flavonoids) are found in a wide variety of colorful fruits and vegetables and  therefore both should be consumed everyday!  However, considering the fact that cardiovascular disease is prevalent in  the United States and cancer can initiate from multiple sources, supplementing one's diet with additional flavonoids may prove to be greatly beneficial!

Try adding lots of flavor to your meals when cooking in addition to taking a high quality 
phytonutrient complex supplement. Use plenty of organic herbs & spices such as turmeric, curry, fresh garlic and onions when cooking. Why not treat yourself to a cup of hot herbal tea, a  glass of dark red wine, and/or dark chocolate (70% cocoa or higher) everyday! Make it a goal to consume more flavonoids daily by enjoying delicious beverages, colorful fruits and vegetables, and cooking with organic herbs & spices!

Hypertension or high blood pressure is defined by the American Heart Association (AHA) as having a blood pressure at or above 140/90 or the use of anti-hypertensive medications.  High Blood Pressure contributes to disease development by causing vascular injury and stress to the myocardium or heart muscle. 

What exactly is going on when someone has hypertension?  The blood vessels decrease in diameter or circumference which in turn increases the amount of pressure needed to get blood out of the vessels and into the rest of the body.  It is understood that blood pressure is controlled by various bodily systems.  However, of the 75 million+ Americans with high blood pressure, about 90-95% have essential or primary hypertension.  This means that the cause of their hypertension can not be determined by medical professionals!
When you think about these mind blowing numbers, everyone should ask themselves; could it be that mainstream medical professionals are overlooking something very significant?

In recent years, emerging evidence suggest that there is a strong link between gut microbiota (GM) and various diseases such as:

• hypertension,
• arthritis,
• asthma,
• colorectal cancer,
• type 2 diabetes,
• liver cirrhosis, etc.

What is gut microbiota (GM)?  It is the bacteria that lives in our digestive system.  Gut Dysbiosis is an imbalance of gut microbiota.  Everybody has living bacteria in their gastrointestinal tract (GI) and the goal is to have predominately friendly or healthy bacteria living in our GI system. To go a step further, research has found that more than just the quantity or amount of gut microbiota (GM) is influential on blood pressure.  The quality of gut microbiota coincides with high blood pressure as listed below:

1. decreased richness of the bacteria,
2. bacterial evenness throughout the gut,
3. diversity of intestinal bacteria.

So how does the average person with hypertension and/or other ailments translate the above information into day to day living?  An excellent starting point is to ask yourself the questions below.
​

1. Are my anti-hypertensive medicines effectively keeping my blood pressure within normal limits?
2. Am I concerned about risks associated with long term use of  anti-hypertensive medications?                                                                                                    
3. Do I have essential hypertension in which the cause is not known? 
4. Have I restricted salt as advised by my physician and/or based upon my dietary perceptions?                              (see Truth About Salt)
5. Do I have any type of digestive concerns: constipation, diarrhea, bloating, gas, chron's disease, colitis, Irritable Bowel Syndrome, Leaky Gut, etc?​

 NutriTrue wants everyone to remember this: in an effort to help protect yourself from the silent killer you must regularly monitor your weight, blood pressure, and your gut function!  

As a dietitian and a woman of color, I understand the struggles of weight management and health concerns.
Not only have I educated and assisted others with these issues, I've encountered them myself. 

A person's weight and overall health is influenced by multiple factors such as: sleep, nutrition, exercise, genetics, and whether or not a person abuses substances such as cigarettes, alcohol, or drugs. 

Although The World Health Organization (WHO) has stated "Individuals are unlikely to be able to directly control many of the determinants of health," WHO and many other governmental agencies are very much aware that one's health is strongly influenced by the above factors. Therefore I will say both professionally and personally, you can control all of these things; including genetics!  However in order to take control over your health, one has to recognize that a change of mind is essential and change is possible!

Nutrition is the primary way to get hold on your health!
Here's a personal experience: a friend of mine who has successfully loss 20 pounds and maintained it shared with me that she took the Whole30 challenge. Of course being the dietitian that I am (skeptical of fad diets),I was reluctant.  However these are the thoughts that went through my mind which eliminated my reluctance:
1.  I was having some issues.
2.  In the past I had implemented "evidenced based" dietary guidelines with no results.
3.  I've worked side by side with dietitians ("the nutrition experts") and physicians who have  struggled with  
     serious ailments such as hypertension, osteoporosis, hormonal imbalance, heart disease and cancer!
4.  The concept of resetting the mind/body button (a minimum of 30 days to do so) made sense to me!
5.  I know nutrition, how to cook, and the body's reaction to the slightest change.
6.  Finally, since I had long busted out the standard dietitian box "low fat, low sodium, high fiber, 3 servings of 
     dairy a day" fits everybody sermon, I said to myself you're going to take the Whole30 challenge!

In January 2017 I embarked upon the Whole30 challenge for the 1st time and plan to take this challenge two more time this year.   I used my knowledge of nutrition, cooking skills, biological cues, and an exceptional palate to help me successfully complete this 30 day process.  Not only was I able to loose some weight, I've maintained the loss and other health improvements were achieved. 

Therefore, I want to share with you some of my ideas and recipes.  Since I'm a simple no nonsense person, I wanted food preparation to be just so, yet Whole30 Compliant & tasty!   Below are a few things I found to be very beneficial; hope you'll implement, enjoy, and learn more about your body throughout this process!

1.  Drink lots & lots of pure water!  This helps heal your body, promotes  
     weight loss, reduce detox symptoms.

2.  Don't be afraid to use plenty of the "right salt" to season your food to  
     taste. 

3.  Measure out & eat 1/2 cup of raw trail mix daily (raw almonds, pecans, 
     walnuts, cashews, raisins).

4.  Eat a raw salad daily.   My dressing (olive oil mixed with Coconut Aminos 
     & fresh squeezed lemon). 

5.  Drink some No Sugar Added fruit juice.  You can mix with club soda to
     create a spritzer. I also enjoyed low  sodium tomato juice and I added 
     Celtic Sea Salt to taste.

6.  Since potatoes is the only starch allowed on Whole30, be creative at meal 
     times. Here are a few options:
     a) baked sweet potato with cinnamon & Ghee Butter,
     b) baked white potato with guacamole,
     c) roasted red potatoes seasoned with garlic, olive oil, Celtic Sea Salt & black pepper.

7.   Here's a breakfast I've enjoyed during & post Whole30: cooked protein (usually steak or chicken) on a bed  
      of salad mix, 2 eggs over medium, and fried apples or sautéed bananas.  Fried apple recipe below:
      a) prepare fig paste (2 figs in small bowl filled with hot water for a minute or two),
      b) add peeled apples in pan with small amount of olive oil,
      c) add cinnamon, all spice, and water from the fig paste into the apples,
      d) mash the figs into a paste & add to the apples,
      e) when apples have finished cooking, add Ghee Butter & Celtic Sea Salt to taste!

8.   Exercise daily!!

9.   Since all hard candy, cough drops, gum, has to be avoided, keep dried fruit such as prunes, figs, or dates
      around. 

10. Keep a clean & organized kitchen, follow the Whole30 rules, & enjoy success!

Decreasing chronic inflammation in the body may not have been your New Year's resolution,
but it's definitely something worth thinking about to help you obtain a healthy body!
Chronic inflammation can increase your risk for diseases such as:

Does it seem like more than ever people suffer from chronic stress...particularly this time of the year?

Wednesday October 28, 2015 NutriTrue.net featured its 1st guest blogger!
A few Tips for Falling into better health this Fall via stress management were presented!

Have you implemented at least some of those stress reduction techniques?
Are you still suffering from any of the following?

Why not try supplementing your diet with Mind Power Rx.
This supplement is a blend of Herbs, B Vitamins, and Amino Acids.

When combined with proper stress reduction techniques your mind & body may begin to experience rapid relief!

A simple & effective way to consider dosing:
1.  1 Capsule in am when you wake up and the 2nd capsule mid day or before bedtime.
2.  You could try taking this dose Monday - Friday with no dosage on the weekends.
3. Remember, adequate consumption of water throughout the day helps
maximize product results and overall health.

Are you feeling stressed out?
Are you worried about - the job, your child's new school year, or if this new diet you're trying will finally work??

We live in a society that is constantly on the go...rushing through daily activities such as meals, work,  getting children to school, exercise at the gym etc..!

Chronic stress can lead to serious health problems such as:

• Depression

• Heart Attacks

• Hair Loss

• Insomnia,

• Weakened Immune System

• Weight gain / Increase Belly fat from "comfort foods" etc...

Therefore, it's important to enjoy quiet time daily -  and to  be okay at times with doing nothing!
Below are some relaxation techniques for you to enjoy this fall.

I recently returned from Europe. This was my 2nd time visiting the area. I really enjoyed Germany & Bulgaria!  As a dietitian I was impressed with the  wholesomeness or higher quality of food in these countries in comparison to  the United States of America.  However, I was most impressed with Bulgarian cuisine which certainly doesn't lack quality, flavor, or texture! 

When a holistic dietitian mentions wholesome foods, allow your mind to immediately think of clean foods -
foods that are free of pesticides, antibiotics, growth hormones, artificial preservatives, and GMOs. 
Unfortunately in America, unclean food is extremely prevalent along with higher rates of obesity and other
metabolic conditions.

Eating clean food enables a person to sense that their body is being nourished at a cellular level.
A simple way to explain cellular nutrition and to know whether or not you regularly consume it is to consider the following questions. 

Q1 - Have you ever eaten a lot of food and in about an hour or two at most you're hungry again? 
A1 - Most likely you didn't eat wholesome food, perhaps it was genetically modified and therefore not good cellular nutrition.

Q2 - Have you ever eaten a meal or snack and started craving one thing after another?
A2 -  This is another possible clue that your food is not wholesome, fresh, and may be genetically modified.

Another significant difference in America in comparison to the European countries I've visited is the water pH which can greatly impact an individual's health (see Disease Prevention & Intervention Article).
A slight shift in the pH of water or the pH within a person's body can yield a significant difference!
 
The lower the number on the pH scale, = more acidic (disease & bodily symptoms thrive).
Higher number = more alkaline.
Neutral = 7 (ideal pH).

During my travels to Germany and Bulgaria I noticed that the pH of bottled water is included on the nutrition facts label.  This information is not included on bottled water in America.
Since disease thrives better in a low pH, and the average human body is comprised of > 60% water;
I would love to see this piece of information included on bottled water in the United States!



            German water is nicely alkalized 7.2

            Bulgarian water is very alkalized 8.71 on the pH scale.

            American water pH averages:
            Midwest & West Coast - less than 6 (acidic)
            Eastern USA - less than 5 (very acidic)

When I was in Bulgaria, the benefits of alkaline water + cleaner food was very apparent in a short period of time; not only by myself but other Americans as well.  After all, we were drinking, showering, & hand washing in 8.71 alkaline water! 

Question - So how can personal changes be made here in the United states?
The 1st 2 suggestions will help to purify your water from toxic contaminates!

Suggestion 1 -  Filter drinking water properly with a high quality filtration system. 
Suggestion 2 - Filter your shower water with a high quality shower filtration system.

Suggestion 3 - Now it's time to alkaline you water using pH Drops. Use (1)drop per (1)ounce of water.
Suggestion 4 - Purchase as much USDA Certified Organic food as you can afford!
Always remember that quantify & quality of daily water and food consumption are equally important!