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Nutrition Library

3 Things to Look for in Wine to Stay Fit & Avoid a Hangover

Did you know that there are specific criteria that you can follow when selecting wine that can help you stay fit and avoid the hangover feeling? If you enjoy the occasional glass of red wine like we do and are health conscious like we are, then look for these three factors next you go get your next bottle.

Number 1, the wine you drink should be made using one of these two farming practices. The first, Biodynamic Farming, which is using organic farming methods like using compost as fertilizer instead of pesticides. As well as following Rudolph Steiner’s formulas which detail a planting calendar. For more information on his formulas, check out the link below.

The second farming practice is dry farming. Dry farmed wine is when vineyards only rely on rainfall as their water source. Dry faming is a more environmentally friendly practice to produce wine because it cuts down on extensive water use and energy in general. It also reduces the chances of contamination from run-off water. Grapes that are dry farmed also tend to have a richer, more robust taste because the trees grow deeper roots into the earth therefore getting better vitamins and minerals.

Number 2, where your wine is made makes a difference. Though, the west coast here produces great wine, there are other regions that produce wine that is better suited for those that are health conscious. Typically, wines from France, Italy, Germany, Austria, and South Africa will be best.

Lastly, Number 3, Wine should not leave you feeling hung over the next day. This is usually caused by high alcohol content. So, when you select your next bottle, stay between eleven and thirteen percent of alcohol.

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2 High Inflammatory Foods To Avoid

Whole wheat has been proven to be an endocrine disruptor, affecting the body's ability to regulate hormonal balance. Whole wheat is marketed as a great source of fiber but at the expense of increased inflammation in the body. Today, we understand that white bread, for example, is on the lower inflammatory side, causing fewer issues than whole wheat. Nightshade vegetables such as tomatoes contain a protein molecule called lectin which can also increase inflammation. Tomatoes contain lectin on the skin and in the seed, causing health issues over time. Whole wheat and nightshade vegetables are a staple in the American culture but have also been a significant contributor to inflammation in our culture. If you want to lose weight this upcoming year, it's a great idea to limit or eliminate these foods from your nutrition program for long-lasting results.

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Acid Reflux

Acid reflux is something most individuals have experienced at some point in their lifetime. Acid reflux is the burning sensation you feel coming up your esophagus. Feeling acid reflux more than twice a week is known as GERD (gastroesophageal reflux disease).

Acid reflux can be something you experience due to your foods and certain lifestyle habits. High inflammatory foods, whether processed or organic, may cause issues in your digestive tract leading to a burning sensation after eating certain foods. These symptoms can also worsen by lying down after eating a meal and can disrupt your sleep cycle. High inflammatory foods disturb the balance in the gut bacteria, leaving your body defenseless to pathogens and bacteria.

Over-the-counter (OTC) medication to cure acid reflux can lead to other health issues in the future. OTC medication can cause an imbalance in the gut microbiome and promote an unhealthy immune system. OTC medications can also disrupt the stomach acid - the body's natural ability to destroy/remove bacteria and pathogens from continuing down the GI tract.

Two great ways to prevent acid reflux are:

1. Remove Inflammatory Foods: eliminating or removing certain foods such as tomatoes, peppers, pasta sauce, grains, whole wheat, sugary drinks; can help reduce your chances of experiencing acid reflux.

2. Probiotic-Rich Foods: some probiotic-rich foods include: sauerkraut, miso, beets, apple cider vinegar. dotFIT contains both probiotics and prebiotics to help balance the gut bacteria, and it is NSF certified, which ensures it's safe to take.

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An Alternative to Conventional Pizza

Who doesn't love pizza? it's delicious, can be made with a variety of toppings, it's easy to eat, and it gives us the feeling of fun, especially in social gatherings. Now you can enjoy pizza that tastes like traditional pizza while still being on the low-inflammatory spectrum.


Preheat Oven to 425° and place baking sheet in it. Mix wet ingredients in a small bowl. Mix dry ingredients in a medium size bowl. Add the wet ingredients to the dry ingredients and mix well using a spatula. Set dough aside for 5 minutes so it can become firmer. Coat hands with olive oil then place the dough on parchment paper. Divide the dough into two equal round parts. Flatten each ball of dough into 10–12-inch disc. Coat your hands with olive oil as needed. Place the dough on the baking sheet for 12-15 minutes. Then remove from the oven to add toppings (cheese, etc.) Place pizza back into the oven until the cheese has melted (~4-5 minutes). If you prefer dough and toppings to have some brown crisp to them, set the oven on broil for the last few minutes. We suggest sticking to toppings that fall under the low-inflammatory food list.

Wet Ingredients:
• ½ Cup Extra Virgin Olive oil
• 1 Cup Water
• 2 Eggs
• (Additional olive oil for hands)

Dry Ingredients
• 1 ½ Cup Casava Flour
• 1 Cup Arrow Root Flour
• 1 tsp Sea Salt
• 1 tsp Oregano

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Boost Your Cognitive Skills With Food

High levels of inflammation can have a significant impact on your brain over time. Some of the issues you may experience with high inflammatory foods are low energy levels, brain fog, lack of focus, inability to concentrate, and so much more. This is important because not only does it affect your performance at work, but it also influences the mind into partaking in behavioral choices that are not aligned with your goals.

Here are three simple ways you can reduce inflammation to help you achieve your health goals.

1. Replace Sugar: an alternative to table sugar can be incorporating monk fruit or stevia to your nutrition. Another thing you can do is substitute sweets for fruits. Fruits such as berries, provide great levels of antioxidants which are healthy for the gut bacteria and the brain.

2. Replace Your Cow Milk: a great alternative to regular milk is A2 milk. A2 milk does not contain the high inflammatory protein than regular cow milk contains. You can also substitute it with other non-dairy sources such as coconut milk, almond milk, hemp milk, and goat milk.

3. Replace Your Grains: Reducing your grains can make a tremendous impact on your gut health. Substitute your grains with root vegetables to improve your gut health and boost your immune system through these drastic weather changes.

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Chicken Dip Recipe

This chicken dip contains low-inflammatory ingredients, so you can enjoy a delicious recipe and stay on track to reaching your health goals this summer. The chicken dip is excellent with a side of plantain chips or cassava chips. Eating healthy doesn't have to be boring. Follow our YouTube Page for more recipe ideas and other ways to get creative in the kitchen.

Cilantro Dipping Sauce

Try this delicious Cilantro Dipping Sauce as we get together during the holidays. It's a great sauce to use with sweet chips, jicama, and other delicious low-inflammatory foods.

Cilantro Dipping Sauce

Try this delicious Cilantro Dipping Sauce as we get together during the holidays. It's a great sauce to use with sweet chips, jicama, and other delicious low-inflammatory foods. Add this to your recipe list for summer cook outs, date night at home, lunch, and other occasions.

This recipe offers a delicious alternative while packed with healthy flavors. Give this recipe a try and make sure to share it with a friend.

Did You Know?

Fruits and vegetables both run the risk of containing pesticides that disrupt the endocrine system. The endocrine system is your body's ability to regulate hormone secretion and production. When you consider improving your health and improving your weight loss results, it is important to note how pesticides can significantly impact your body's ability to thrive and how to select the best source of produce for you and your loved ones. Check out this video from the Environmental Working Group to learn more about these pesticides.

Did You Know?

Peanuts have been a staple food in the American culture. Aside from the nutrients found in peanuts, do you know about the health issues peanuts can pose? Click the link to read more.

Drizzle It!

A great low-inflammatory vinaigrette can be used on multiple recipes. It can be used to season poultry and meat, dress salad, or even as a dip. Watch this video to learn how to make the recipe.

• 2 Lemons, Squeezed
• ¼ Cup of Extra Virgin Olive Oil
• ¼ Cup of Chopped Red Onions or Scallions
• ½ Cup of Fresh Chopped Cilantro
• 1 Celery Stalk
• 1 tsp of Iodized Sea Salt
• ¼ tsp of Black Pepper

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Food For Thought Seminar

This seminar aims to increase awareness of how certain foods can affect our health. We are constantly exposed to environmental and chemical toxins found in foods, harming our health over time. We chat on three fundamentals of health that many people struggle with:

1. Awareness: how food can affect your gut microbe and how you feel. Here we provide the tools and resources to help you become aware and what you can do to improve it.

2. Weight Loss: the culprit to weight gain is high levels of inflammation. We cover a list of foods and other lifestyle habits to help you achieve long-lasting results.

3. Aging: aging is a natural process by nature, but exposure to certain chemicals may speed up the process. We detail how we can reduce the process and reverse the "signs" of aging.

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