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trans-fat-label

Trans Fats

Trans fats have FINALLY been recognized by the FDA as unsafe.  Unsafe is probably an understatement, but your favorite companies are quietly sneaking these ingredients out.  Why are they in there?  Since they are man made, they are incredibly shelf stable but still give a nice “mouthfeel”.  Too bad even a small amount dramatically increases your risk of dying of a heart attack.  What is a small amount?  1%.  If your diet is recommended 40 grams of fat per day, 1% turns out to be a very small amount of fat.  Less than ½ gram to be exact.  Now companies are labeling trans fats as zero grams if there is less than ½ gram.  This should alarm you.  That means if you eat 4 different foods with o.4 grams of trans fats, your diet is high risk.  As of June 2015, companies have 3 months to remove trans fats from their products.  Keep in mind that food fried at high temperatures may still contain trans fats.  Most people don’t understand that even a very small amount of trans fats in the diet can be significantly detrimental to your health, so they don’t know what the big deal is.  When your cell membranes are being constructed from a synthetic fat that interferes with normal cellular function, many things can go wrong.  Recent studies have shown that even a small amount of trans fats can impact your fertility and cardiovascular health.  Even if your cholesterol isn’t going up, the inflammatory markers that they don’t routinely test probably are going up dramatically if you are eating these fats.  Read labels.  If you see partially hydrogenated oils or hydrogenated oils, avoid that food.  These are synthetic fats.  Additionally, read the list below that lists common hidden sources of trans fats.  Before you order a meal, think about what kinds of fats are in the food.

Foods that may still contain trans fats:  now called unsafe by the FDA

foods-rich-in-trans-fats

French fries           breaded foods          burritos                        pizza                            chips

Granola bars         muffins                      pie                                 pancake mix               enchiladas

Shortening             popcorn                    peanut butter              deep fried foods        crackers

Baked items           fast food                   breads                            cookies                        low fat items

Margarine              cakes                         tortillas                          doughnuts                  chocolate

*MOST of these are available without hydrogenated oils—check at your health food store 

Interested in receiving my information on fertility in a series of emails?  It’s free, and organized for your convenience.  Contact my assistant at DrJohson@aspirehealthkc.com and ask to receive the optimizing fertility series.  This includes the blogs on the website and a few extra tips.

 

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Your Baby’s Brain is Made of Fat!

Many people believe that a low fat diet is a healthy diet. This is not entirely true. What is important to focus on is the kind of fats that you are eating. This becomes critical when you are building another human! (or trying to).  First, that cute little baby’s brain is the best part, and we have to feed it the right stuff. This is the number one thing I harp on with pregnant mommies and mommies trying to conceive. Fat is vital for proper function of the body. You need fat and cholesterol to make cell membranes. You also need cholesterol to make hormones. You need nutrients from fat to reduce inflammation. If you eat processed fats, you are building your cells with unnatural materials. If you are having a baby, you need to make sure you are making all of their cells and brain tissue with fats that actually exist in nature. And remember, your body feeds a baby fats that you have been eating for the last 3 months, so it matters before you conceive, too.

Remember that fats in a box / bottle feed the inflammatory process in your body. This is especially detrimental in people whose fertility problems are related to inflammatory processes. The right fats are even needed for the egg to be released from the ovary!

omega-3-fatty-acidsOmega 3 fatty acids are significantly deficient in the American diet, but are optimal for nearly every aspect of health and well-being. Deficiency in Omega 3’s can result in depression, anxiety, heart disease, menstrual problems, and excessive inflammation. We don’t just need the Omega 3’s though. Low Omega 6’s have been implicated in spectrum disorders. Do you need to take a capsule of those too? Instead, why not just eat whole foods with fat in them?

Because fish have become such a significant source of toxic exposure in our diet, it is important to make sure you are getting a clean source of fish oil. That means eating wild caught fish. If you do take a fish oil supplement, you MUST supplement with a high quality oil that is molecularly distilled, tested for purity, and kept temperature controlled. This is one supplement that should be purchased directly from your doctor to ensure quality. Low quality fish oil can be rancid and polluted, which is ultimately more detrimental to your health than helpful.

Interested in receiving my information on fertility in a series of emails? It’s free, and organized for your convenience. Contact my assistant at DrJohson@aspirehealthkc.com and ask to receive the optimizing fertility series. This includes the blogs on the website and a few extra tips.

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Where do the allergies start?

What you eat makes no difference when it comes to your allergies, pain, and immune system problems. That’s what you’re told right?

Think again!!

80% of your immune system is in your digestive system.

When you eat foods that don’t exist in nature, or foods that your body doesn’t like, the first thing it touches is the lining of your digestive track. That lining is equipped with a tremendous amount of immune tissue.

If you stimulate it constantly with food or substances that your body doesn’t recognize as healthy and natural, your body will have a much harder time normalizing immune system responses.

If you have allergies and immune system problems, start with food!

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Joint pain and weight gain

Is the joint pain causing weight gain or weight gain causing joint pain?

The answer is probably both!

Inflammation can trigger more inflammation. Some inflammatory chemicals actually block hormone sensitive lipase, a hormone that helps you burn fat. The more inflammation you have, the harder it can be to lose the weight. The more weight you carry, the more those joints will hurt.

I remember carrying my 35 pound 1 year old strapped to my belly for 2.5 miles one morning. By the time I got home, my toes, knees, ankles, hips, and back were all achy in a way I had never felt. This must be what it is like to carry all of this extra weight and try to exercise!

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Sugar free and still overweight?

Some people have very low carb diets and still really struggle with insulin / blood sugar problems.

If this is the case for your, consider addressing inflammation and sleep instead of diet. I sometimes see lean, active women with insulin dependent conditions like fatigue and Polycystic ovarian syndrome.

The surprising reason their diets don’t work? Usually either insomnia or chronic inflammation. If your diet isn’t working,

try focusing on reducing inflammation

.

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Food to regenerate joints

Did you know that we are actually able to rebuild degenerated joints?

We think of wear and tear on joints as being irreversible, but that running injury may still get better.

Supplements like glucossamine are popular for increasing the padding in your joints.

I also like to recommend bone broths, especially to women postpartum.

Bowl of Bone Broth

Turmeric can also be increased in your diet to help regenerate the padding in your joint space. You can take high dose supplements, or try adding it to your food. Keep in mind that a little sprinkle won’t do it. Start by adding a teaspoon to your chicken and veggies. Black pepper, ginger, garlic, and natural fats will make it even more effective.

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5 shortcuts for eating better

Imagine a healthy eating program as effortless as pop tarts and mountain dew for breakfast. We all know we should eat better, but the hard part is actually doing it! I am going to give you 5 shortcuts for eating better.

Your budget and your lifestyle will determine what is best for you.

If you make a plan for success, you can actually make it through this holiday season without gaining 10 pounds!

Planning is the most critical step of your diet:

1. Meals for a Month:

Try a service like Meals For a Month. They give you explicit instruction on exactly what to buy at the grocery store and exactly how to prepare it so that it’s ready when you’re ready to eat. You get all the specifics on how to spend one day cooking all day so you can store the food and be done for a month. You can find paleo, low sugar, gluten free, or vegetarian plans. It changes each month and it is good food!

2. Hire help:

Consider paying someone to do the shopping and help you cut up the food. A neighborhood high school student can probably help for $10. Trust me, the money you save on impulse buys and eating out alone will definitely pay for the help. Don’t believe me? Try it for a week!

3. Salad bar:

Many stores have salad bars and prepared food sections. Package up 10 separate meals at the store while you are not hungry. It is cheaper than eating out and you don’t have to do a thing!

Salad bar

4. Chef:

Use a service like “Evolve”, a paleo personal chef in the Midwest. The food tastes great and the prices are really good. You just order a week of meals or ala cart and you’re done.

5. Meals for a week:

Spend an hour with every part of your kitchen in action! Boil eggs, roast veggies, bake meat, cook sweet potatoes, and chop veggies all at the same time. An hour of prep can make your week super easy!!

Meals for a week

If you know that you will not prepare food, use one of the other resources. I can’t stress this enough: the cost of not eating right on your health is higher than the food. Multiple meds are expensive. Fatigue is expensive. Depression is expensive. Doctor visits are expensive. If you are eating processed foods all the time, you’re not just losing quality of life, your money is trickling out even when you don’t notice it. Take action today. Do a 2 week experiment and just pick on resource.

Resources:

Meals For A Month
Evolve PPC Meal Prep service
A Friend That Cook
River Market Farmer’s Market

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21 Day Acne treatment

If you want to do whatever it takes

For 21 days, you’re going to do whatever it takes, no matter how hard it is. If you’re not there, go ahead and stop reading. I’ve been there. In that place you would do anything to not look in the mirror and see a disfigured face anymore. I like to think that I’m not vain, but it’s not about vanity. It’s like you feel like there is this disgusting thing standing between you and everyone else that looks at you and it hurts. That’s why I’ve done literally everything you can think of throughout my life. I’ll tell you what to do if you are desperate, and I think you’ll be glad you did.

You have to do all of it 100% if you want to see a dramatic change in a short time.

http://hillviewfreelibrary.org/?frencyz=site-de-rencontre-pour-chien-crois%D0%93%C2%A9&c77=0f Have mild acne and want to clear it for something special?

No problem.

http://palsambleu.fr/?dimyrewsy=site-de-rencontre-tiilt.fr&250=32 Have severe acne and want to see improvement?

This works.

Some holistic concepts, some not. Follow these steps:

  • Start with an oil cleanse at night using pracaxi oil.
  • Spot treat with nizoral shampoo. The active ingredient, ketoconazole, will help block hormone induced changes. You can get this at any CVS.
  • Daily clay mask. I use premier medi body pack. Apply a thin later over acne prone areas each morning and let it sit while you get ready. Wash this off, and instead of using a cleanser after, just moisturize.
  • Use zen med moisturizer if needed. I like this product a lot, but only use the red label products.

This is your daily routine. Now start healing from the inside out.

Before you start, treat constipation 100%. No exceptions!.

I use Priority One Aloe Complex for a strong laxative. For mild constipation, I like Triphala daily for 6 months. I suggest you have both on hand.

Do not continue until you are having daily bowel movements.

Start a 3 day apple fast. This means nothing but apples and water for 3 days. You can have about 10 organic apples in a day. Make sure you are taking a probiotic.

I recommend Ortho 225. It has 225 billion organisms per packet to restore your gut as you flood it with natural sugar.

After the apple fast, you must be gluten free dairy free sugar free. You have to start your day with protein or fat. Eggs are perfect!

Apple fast and eggs! Perfect combination.

Apple fast and eggs! Perfect combination.

Throughout the day, have a 2 liter Wheatgrass cucumber carrot drink. I use plain wheatgrass powder from Starwest botanicals.

Put 1 tbsp of wheatgrass in the blender with 1 liter of water, 3 carrots, and ¼ of a cucumber. Dilute in 2 one liter bottles and drink through the day.

If you want rapid clearing, I also take a cue from a less common practice. Urea is the healing component in urine that has led many cultures to use urine topically for wounds. I know it sounds gross.

Before you think you have to apply urine to your acne, keep reading.

Urea is used in many acne products. It isn’t easy to find alone, so I will often have compounding pharmacies make it for my patients. If you can add topical urea to your program, I think you will be amazed at your additional progress. More information in future blogs on treating the scars once you heal.

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The unknown keys to treating acne

My first trip to the make up counter was at 9 years old. Concealers, foundations, powders, acne washes, creams, gels, and toners filled my drawers. My mother found everything she could to hide my face. In hindsight, I probably looked like a child pageant contestant who did their own make up and costumes.

It wasn’t until I was 22 that I started to learn that acne needs to be healed from the inside out.

I can say with absolute confidence to anyone who thinks “oh, you don’t know what this is like” that yes, I do. If we were going to put skin on a scale of how acne prone it is, mine is a 10. I’ve made experts gasp at the sight of my face. I’m going to share with you some of the things I have learned in my own journey. In a future blog, if I can muster up the nerve, I am even going to share a picture that no one has seen. One breakout that I documented a few years ago that was so bad that I saw a friend in the gym locker room with no make-up and she literally didn’t know who I was. I’ll never forget that moment.

1. Treat the digestion:

When I see someone who has acne all month long, I always assess the digestive system. Treating constipation is crucial in the treatment of acne. Hormonally active waste products are eliminated through the liver and dumped into the digestive system. If they digestive system is stagnant, that junk gets recirculated and can cause multiple symptoms, including acne. If you are constipated, you cannot be successful in treating your skin. You must go every day.

Treat it right

2. Stop sugar:

For some, acne is aggravated by the stimulation of insulin like growth factor on the skin. This means that sugar is your biggest enemy. You MUST keep overall carbs to 120 per day, and sugar to an absolute minimum. If you have cystic acne, I’m talking to you. Fruit counts. Juices count. That coffee drink counts.

sugar? Thanks but no thanks

3. Clean the skin gently:

Consider oil cleansing, especially for adult skin. Give up the teenage acne products that burn the skin. Oil cleanse with Pracaxi oil. Spot treat with acid if you must. There are many blogs online about oil cleansing. It is easy and it works.

Clean skin gently

4. Pay attention to triggers.

Do you have a breakout every Monday morning? Maybe it’s alcohol. After a pizza? Maybe it’s cheese. If you’re not sure but you know it is food related, consider a food allergy test.
Check out my upcoming post on the 21 day acne experiment. It’s only for people who are ready to do whatever it takes.

Food triggers

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Make losing the baby weight easy!

I’m going to tell you my solution to a weight loss trend that we all still believe even though it doesn’t work. Everyone believes it by now. Low far, low carb.

So wait…removing 2 out of 3 macronutrients?? And then we say meat causes problems.

So don’t eat too much. Have protein powder.

Can’t we just say don’t eat? Everyone knows someone who has been successful doing this. I see it over the long term, and that’s why I say it’s ridiculous. The lean meat and veggies only diet is not enough. You will break down and eat desserts and sugar to compensate. Or, you’ll be perfect and start to see fun changes like hormone suppression, thyroid changes, anxiety, hair loss, low libido, depression, insomnia, and fatigue.

So how do we eat right if carbs are bad, protein is bad, and fat is bad?

Step 1:

Step 1 is always eat real food.

Step 2:

carb fast.

  • No carbs after dinner.
  • Protein and fat only in the morning. Eggs are good.
  • Mid morning have more fat if needed (like nuts)
  • Have 30 carbs at lunch
  • Have 15-30 carbs with a snack
  • Have 30 carbs by 6 pm

In a 6 hour period, you get to eat carbs 3 times. That’s not deprivation at all. For breakfast, you have fat. That’s always fun. Why does this work? Remember these tidbits:

  • The longer we go without glucose, the more we repair broken insulin / glucose balance. Only 25% of your day requires insulin balance, so you can repair for 75%.
  • We go into storage mode with too many carbs. Staying under 120 per day means you probably are not going into storage.
  • Weight gain from night time eating is triggered by insulin levels increasing while melatonin is high. Fat doesn’t trigger insulin.
  • You have 8 hours to utilize fat. You have about 2 hours to use carbs or store them.

    Storage = weight gain

This is the basic framework to rapid weight loss that works for many of my patients. I was thrilled with how easy it was after my third baby when I switched to this approach.

Keep in mind, you may still need hormone testing, thyroid testing, nutrient assessments, and a personalized plan. If you have done that and you want faster progress, this works. As always with all plans, if you do everything and nothing works, you need to have an expert test you metabolically to see why.

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Meet Dr. Johnson

Dr Alicia Johnson Talks About Your Top Three Saboteurs of Fat Loss - Sugar, Stress and Hormones

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