Do you or a loved one suffer from migraines? Have the medications you’ve tried been ineffective? Are you ready for a solution, not a Band Aid?

I recently started working with a client who has been living with migraines most of her adult life. Jen came to me looking for answers after trying numerous other strategies. She’d been to the chiropractor, massage therapist, and started taking sumatriptan, but still suffered from massive headaches almost every day! And, as migraine sufferers know, these headaches were debilitating. Jen was ready for a change.

Jen is a musician here in Nashville who works late hours playing shows with her band. She loves being a musician because it gives her a chance to share her music with the world. She is a killer blues guitarist who takes the stage with an energetic presence. Between rehearsals and writing new songs, Jen is playing shows locally and on the road. She does NOT have time for migraines.

During our first meeting, I went through a detailed intake and collected as much information about her health history, current symptoms, diet, daily routine, stress level, and emotional state as possible. A good in-depth look at these aspects of Jen’s life helped me pull together some important findings…

Jen had been on birth control for 10 years and had taken antibiotics a decent amount as a child and teen. Now as an adult, she finds herself taking antibiotics 2-4 times a year. Her stress level was high and sleeping was a challenge. Some nights she wouldn’t fall asleep until 4:00 am, and then, being the motivated driven woman she is, would force herself to get up early even though her body resisted. Jen usually skipped breakfast, often skipped lunch, and had little energy to prepare nutritious meals for dinner. Her go-to dinner was pasta, and gluten, dairy, and red wine were common food items in her diet.

The key items I pulled for her intake were:

1. A history of birth control use increases the risk of vitamin B deficiencies. B vitamins (particularly B-5) are required for the production of serotonin, and low serotonin levels are one of the main theories behind the cause of migraines and the premise for many migraine medications, including sumatriptan. Could the migraines be a sign from the body that birth control is causing a deficiency? Quite possibly yes, this could be a piece of the puzzle.
2. A history of antibiotic and birth control use increases the risk for bacterial overgrowth in the gut. A lack of beneficial bacteria has also been shown to reduce serotonin production in lab studies. An overgrowth of bad bacteria also leads to a lack of the enzyme DAO, which breaks down histamine. Excessive histamine is another theory of the cause of migraines. (Histamine’s job is to promote inflammation by dilating blood vessels.)
3. A history of antibiotic use increases the likelihood of leaky gut, which can lead to food intolerances and systemic inflammation. Food intolerances are thought to be yet another trigger for migraines, particularly gluten and diary.
4. Stress, lack of sleep, and the go-go-go lifestyle tend to disrupt hormone balance. Jen’s migraines are noticeably worse around the time of her period.
5. Skipping meals leads to blood sugar imbalance and malnourishment, also considered triggers for migraines.

Ok, wow. So… now what? Where do you start? Remember, I am not a doctor so I cannot diagnose or say for certain what exactly is going on on a chemical level. But from this, I have a fairly good idea of some of the imbalances that are presenting themselves. If I was a functional medicine doctor, I would run some lab work and confirm levels of hormones, vitamins, and minerals. But as a nutritionist, I skip those steps and offer practical, affordable diet and lifestyle solutions that will support the body to matter what. The nice thing about diet and lifestyle changes is that the they provide what's needed so the body can re-balance itself.

My recommendations:

I always like to start simple with clients, because it’s usually the small things that make a big difference initially.
First, I told Jen to start eating breakfast, lunch, and a snack every day to help balance blood sugar and other critical hormones, like cortisol for stress and melatonin for sleep. Simply eating more (nutrient-dense) food would provide the building blocks the body needs to make the necessary hormones that support her body.

This led me to my second recommendation, which was to choose nutrient-dense foods over packaged and pre-prepared options. I offered Jen ideas and recipes for “Lesley-approved” breakfasts, lunches, and snacks and stressed the consumption of protein (again for building hormones and for the supply of key B-vitamins). I also recommended avoiding gluten and dairy for the first two weeks to see if any noticeable changes occur and to start taking a B-complex vitamin daily.

Thirdly, I recommended starting a gratitude practice every night before bed. Rather than scrolling social media when she couldn’t sleep (tablets and smart phones being a source of blue-light, which reduces the production of melatonin, the sleepy hormone), I recommended Jen put herself in a positive state of mind by focusing on the things she was grateful for. This could be done in a journal, in prayer, in meditation, whatever works… luckily, there’s no right or wrong way to recognize gratitude!

Initial results:

About a week later, I met with Jen again for a follow up session. She was excited to tell me that her headaches were significantly reduced and she didn’t need to take her prescription migraine medication once since making these changes, which hadn’t happened in a really long time. Jen had more energy, was sleeping better, and was eating foods she felt good about, that were in tern making her feel great!

I’m so glad that Jen decided to pursue nutrition and lifestyle changes as a way to address her migraines because not only were these choices providing her REAL solutions, they were manageable, affordable, and completely a result of her own discussion and dedication to her body.

No one can heal your body except you. The body is self healing, but it needs the materials and environment to do its job. Your body’s purpose, its ultimate job is to keep you healthy and functioning optimally. It wants nothing more but to serve you. Slow down and listen to what your body is telling you. Your symptoms are a cry for help, that something isn’t right. Listen to those symptoms, don’t cover them up. Feed the body, nourish the body, and experience the divine healing power built into every cell.  Your body won’t let you down.

Are you ready to take charge of your health? Are you ready to feel not just good, but great!?

Happy Autumn!
I hope you had a wonderful summer and are excited for the fall. Autumn is my favorite season! But it's also the season that seems to attract a lot of sniffly noses, sore throats, and coughs. Here are five tips to help you and your family stay healthy.

1. Boost nutritional intake with high quality supplements.
​Vitamins, minerals, and antioxidants are all very important for the immune system. Make sure you're getting the support you need to fight off bacteria and viruses with top-shelf products form Natural Partners. If you haven't signed up yet, now's a great time to create an account because there is FREE shipping on all orders during the month of October! Check out the products I recommend below for everyday health and those to keep on hand in case you or your kiddo comes down with a bug.  

Sign up today!

Daily Supplement Schedule• Thorne Vitamin C with Flavonoids: 2 capsules daily with food.

• *Thorne Vitamin D/K2: three drops daily with food.*
• Thorne Basic Nutrients: 2 capsules daily with food.
• Garden of Life Primal Defense HSO Probiotic: 1 scoops 2X daily, at least 30 minutes before or 2 hour after a meal (before breakfast and before bed).

*Get your vitamin D levels tested once a year. Your doctor should run a 25-Hydroxy-D test. For optimal health, your levels should be between 50 and 70 ml/dL (60-80 mL/dL for those with an auto immune condition).*

f you start feeling sick...

• Thorne Vitamin C with Flavonoids: 4 capsules daily with food.
• *Thorne Vitamin D/K2: 6 drops daily with food, no longer than 14 days in a row without knowing your vitamin D levels.*
• Thorne Basic Nutrients: 2 capsules daily with food.
• Garden of Life Primal Defense HSO Probiotic: 1 scoops 3X daily, at least 30 minutes before or 2 hour after a meal (before breakfast and before bed).
• Klaire Labs Micellized Vitamin A: 3 drops daily with food, no longer than 14 days in a row.
• Perque Zinc & Throat Guard: 1 lozenge 2X daily
• Enzyme Science Enzyme Defense Pro: 1 capsule, 2X daily, at least 30 minutes before or 2 hours after a meal.

Order today!

2. Eat a whole food based diet.
Whole, unprocessed foods contain the nutrients deeded to cleans the body, balance mood and hormones, and support the immune system, all critical components of staying healthy. Try cooking in bulk so you have plenty of food on hand for lunches and leftovers.

Now, eating left overs doesn't mean reheated meals. Use what you've cooked to make something new relatively quickly. For example, I used my leftover roasted bell peppers and zucchini from last nights taco bowls to make a delicious omelette this morning!

You'll be amazed at how much better you feel just by cooking and eating a whole-foods based diet. Don't know where to start? Sign up for an in-home cooking lesson and learn some basics of cooking healthy, delicious meals.

3. Get plenty of sleep.
Night time is the right time for repairing and rejuvenating the body. Adults, aim for 7-9 hours and kids, 8-10 hours. I know how hard it is go get to bed on time; the hours seem to just slip away. I find it very helpful though to prepare myself for sleep rather than trying to throw the brakes on at the end of a fast-paced day. Here are some things to try that can help you wind down...

• Sit quietly with a good book and a cup of herbal tea, such as chamomile, lavender, or skullcap.
• Do some gentle yoga or stretches on the ground (it will literally help "ground" you).
• Message your feet or roll them around on a golf ball (it feels so good).
• Start dimming the lights around 7:30 or 8 to help the body make melatonin.
• Take a hot shower.
• Write down all your crazy thoughts and worries in a journal so you can clear your head and rest peacefully. 
• Schedule a relaxation foot message (email: [email protected] for details). Mention this email and save $15 on your first session!

​4. Get moving.
Unlike the circulatory system, the lymph system doesn't have a pump; it depends on body movement to circulate the lymph fluid. The lymph system and the circulatory system work together to keep us healthy. 

5. Detox twice a year.
A gentle cleans can help the body flush out unwanted sludge including excess fat, chemicals, and even heavy metals. All of these toxins we carry around with us add up over time and reduce the body's ability to maintain health. Have you ever heard of the phrase "total body burden?" It refers to all the stressors that the body encounters, from mental stress, to physical stress, to environmental toxins, to lack of sleep, to poor diet. 

Sign up for the Mind, Body, Belly Detox workshop  at Back In Touch Wellness Center on Saturday, October 21 at 11:00 am to learn about the many benefits of a semi-annual detox. If you'd like to dive into a cleans right away, check out the Mind Body Belly Detox book, by Awakened Taste and GreenSky Massage. 

I was recently asked to answer the question: What is the future of nutrition in America?

​Well, if we don’t do anything to change the direction it’s heading, nutrition in this country will be nothing more than powders, bars, and concentrates while nutrition education will be based on branding, taglines, and calorie counting. Nutrition is moving in the direction of convenience, governed primarily by the accessibility of cheap, manufactured foods, and our increasingly busy schedules. Soon, nutrition will be less about “The Joy of Cooking” and more about the convenience of eating on the go. Adults and millennials are spending less time in the kitchen than ever before, and we are becoming a sicker country because of it.
 
As of 2014, over 40% of Americans had not one, but two or more chronic conditions. As we head into the future on our current trajectory, conditions such as heart disease, type II diabetes, childhood obesity, and cancer will continue to rise in America while the quality of our food supply will continue to decline. 
​

Luckily however, the field of nutrition is expanding faster than the national average for other professions, individuals are beginning to take more responsibility for their health, and forward thinking functional medicine professionals are stepping up to the plate and educating the masses. I believe that these efforts can shift nutrition in America to a more sustainable, healthy future, and will put nutrition in the bull’s-eye of healthcare, where it belongs.
 

​ 
What would nutrition look like if it held the main stage in our healthcare system?

It would begin with the return of nutrition advocacy and education to our public school system, funded direct by the 13 billion dollar annual income from health insurance companies. Educating children from an early age lays the foundation for a lifetime of healthy choices. Second, these companies would provide every American free access to nutrition professionals so to help individuals maintain their health and manage chronic conditions with diet and nutraceuticals. This would reduce our dependence on prescription drugs and their burdensome costs.

As a result of implementing these two basic programs, we would begin to transform the face of American health. If we put nutrition at the center of our healthcare system and began to value real nutrition education, we would experience fewer sick days, more productive employees, higher profits for individuals and companies, more spending potential, higher test scores for children and adults in school, less depression, lower crime rates, and list continues…
 
This is the future of nutrition I desire. This is the future that will make America great (and healthy) again. Think sharp. Run fast. Sleep sound. Be happy. It all starts with what’s on your plate. 

Research and clinical evidence shows that excessive sugar can be an addictive substance and an anti-nutrient that, when consumed regularly, can lead to obesity, diabetes, mood disorders, high cholesterol, weak bones, etc... Unfortunately, America’s sugar consumption has increased at a rate of nearly 60% per year over the last 200 years. The World Health Organization recommends no more than 12 teaspoons per day, but Americans consume around 32 teaspoons per day (150 lbs per year!!)

By minimizing sugar, we can experience fewer sick days, healthy body weight, focus and clarity, positive attitudes, freedom from cravings, and a better night’s sleep to name a few. The benefits of a low-sugar diet are bountiful!  But it’s not easy to avoid; sugar can be hidden in everything from yogurt to tomato sauce to bread to lunch meat… Here are five ways to reduce refined sugar in the diet:

1. Start your day with a balanced breakfast: A balanced breakfast including protein, healthy fat, and colorful carbohydrates balances blood sugar and provides long-lasting energy. This helps us avoid cravings and the afternoon lows that bring about the need for a sugary pick-me-up. Try a breakfast burrito bowl with two scrambled eggs, brown rice, and sautéed bell peppers and zucchini, topped with cheddar cheese, avocado and salsa.    
2. Make it yourself: This gives you control over how much and what type of sugar goes into your recipe. Not all sugar is created equally. White sugar is different than raw honey both in nutrients and the effect on blood sugar levels. White sugar is often made from genetically modified sugar beets and can contain pesticide and herbicide residue.  In the manufacturing process, all other nutrients are stripped away, leaving only sucrose behind. Raw honey, molasses, grade B maple syrup, and dried fruit on the other hand contain minerals and enzymes that help the body process the sugar, reducing negative effects on blood sugar. Make your own cupcake frosting using honey, coconut oil, and creamy almond butter. Stir up homemade granola with dried fruit, maple syrup, and cinnamon. 
3. Avoid juices, sports drinks, and soda: Beverages have sweet tastes, but sour effects on the body! For example, 8 oz of raspberry apple juice contains almost 30 grams of sugar! Even though it’s 100% juice, the processing and pasteurization destroys most of the fruit’s healthy properties. You’re left with a beverage that has just as much sugar as soda! Sports drinks and prepared iced teas also have added refined sugar, not to mention food coloring and other unnecessary artificial flavorings.  Try making your own iced herbal tea for a refreshing treat. You can sweeten it with licorice root, dates, maple syrup, or honey. See the recipe below for date ginger tea. 
4. Add sweetness by adding fresh fruit: Fresh fruit is a great way to satisfy the sweet tooth! Fruit contains vitamins, minerals, antioxidants, and fiber that work together to deliver nutrients and stabilize blood sugar.  It’s a whole-food and 100% pure goodness. Remember to balance it with some protein and fat to avoid blood sugar spikes. Add a handful of nuts, chunked cheese, or a little coconut cream to a fruit salad. 
5. Be a sugar detective: Become aware of what products contain added sugar and find alternatives that have less or, or better yet, none at all. Keep in mind that some foods have natural sugars, like the tomatoes in tomato sauce, so check the ingredient list. Watch out for the following: sugar, maltose, malt, maltodextrin, dextrin, glucose, dextrose, sucrose, fructose, corn syrup, high fructose corn syrup (many added sugars end in “ose”). Look at portion size and the amount of sugar per serving. Remember if one slice of bread has 9 grams of sugar, you’re getting 18 grams in a whole sandwich, just from the bread alone (over 4 teaspoons).

Here is a nice lightly-sweetened summer beverage to quench your thirst. Sweetened with date sugar, this sweet tea alternative contains minerals and antioxidants. Enjoy!

Ginger-Lemon Spritzer
​(Bauman College) 

• 6 cups purified water
• 6 dates, pitted and cut in half
  
• 1 large ginger root, sliced (about 12-14 slices
• 4 organic lemons, juiced, peel reserved
• 1 bottle natural sparkling mineral water, chilled
• fresh mint leaves (optional)

1. Add the water, ginger, dates, and lemon peel to a pot and bring to a boil on medium heat. Then, cover slightly and reduce heat to a simmer. Simmer for 30 minutes.  
2. Strain the liquid into a bowl and allow to cool completely. Reserve the dates for another use (such as oatmeal or breakfast rice).
3. Once the beverage has cooled, add the lemon juice and sparkling water. Add the water a little at a time and keep tasting until it has reached the desired flavor, depending on desired strength. Put a spring of fresh mint at the bottom of each serving glass and pour in the spritzer. Serve chilled or with ice.

Yep. This is hard, and I don't like it.
But, this is the only way... there is no other way. 

I choose to be aware of what's happening in my world. I choose to be aware of what's going on in by body, of how I feel physically, mentally, and spiritually. I choose to pay attention and be mindful. Why? Because I seek health and happiness, and this is how I have chosen to achieve it. 

The truth is, we all suffer. No one get's out of this life without suffering at some point. It is a fact of life. How we choose to manage that suffering is up to us. And, our choice has a dramatic effect on our quality of life (our environments, relationships, etc) and our health (mentally and/or physically).

Meet Jack, 31, single batchlor. Just moved to a new city to take a great kush job. He has been going out to happy hour with his new coworkers weekly for pizza and beer just down the road from the office. He loves soccer, as do his coworkers, but there is one catch. He moved to his favorite team's rival city. His new "friends" give him crap for it, but he shrugs it off and cracks a laugh to go with the flow. He also loves pizza, but his heartburn doesn't. Regardless of the pain, he chomps down slice after slice and pops an ant-acid afterwards. His digestion is terrible, he's overweight, and he catches colds often, but he doesn't seem to mind too much, as he continues to live the same way he always has. 

Meet Lindsay, 29, single batchlorette. Has been working at the same company Jack just joined for about 5 years and knows a thing or two about soccer; she played for her college varcity team until tearing her ACL and breaking her anckel. She no longer plays soccer the way she knows and loves, but has recovered to the point where she can enjoy the outdoors again. Under the stress of her injury and missing a lot of school in the healing process, she developed Hosimoto's Thyroididis (or autoimmune hypothyroidism). She no longer eats pizza or drinks beer, but wishes she could join the guys to watch a soccer game now and then. Although, Lindsay feels like an outcast because the menu at the pizza joint does not accommodate the diet she has created for herself. Since there is noting she can eat or drink at the pizza joint, she fears the guys will give her a hard time for being a "health nut." She doesn't need any more criticism for the way she eats; her younger vegetarian sister gives her crap for eating "like 5 animals a week" on the paleo diet, but she continues with her diet because of it's health benefits. She knows that this diet will help her body function even though what she really wants is to eat a whole damn pizza and drink a whole damn pitch of beer.

Both of these individuals are suffering. They are both aware they are suffering. One has chosen to ignore the signs, the other has chosen to make changes that support the health of the body.