How To Eat Like A European

How To Eat Like A European

Have you ever heard someone say that they moved to Italy or visited Greece for a prolonged period of time and their intolerances for certain foods simply vanished? They were all of a sudden able to enjoy bread and pasta? There are countless stories of people leaving America and also leaving behind food intolerance and all of the sketchy symptoms that come along with it like …. ADHD.

What is this phenomenon?

Well, it’s no phenomenon or strange occurrence at all.

It has to do with the fact that Europe and other Mediterranean countries have much stricter regulations on chemicals that go into the food, and their processes are different. They are using fewer pesticides, GMOs, and even different processing techniques. In the USA, many chemicals, such as sulfites that are used in bleaching processed grains, aren’t even listed on the ingredients because it’s considered part of “processing.”

Here are 5 American “Food” ingredients that the USA claims are “safe” but are banned in other countries:

  1. Brominated Vegetable Oil (BVO)
  2. Olestra
  3. Potassium Bromate (Found in bread)
  4. Butylated Hydroxyanisole (BHA) / Butylated Hydroxytoluene (BHT)
  5. Food Color Dyes (Yellow No. 5, No. 6, Red No. 40)

6 Steps to a Healthy Mediterranean Diet

But don’t get discouraged, you can still live a healthy Mediterranean lifestyle, right here in the US. Here’s how:

  1. Focus your attention on eating REAL food. There’s a saying that goes: “If it doesn’t have a mother, or grow naturally on the earth, then you shouldn’t eat it”
  2. When eating animal products, be mindful of how they are fed and raised.
  3. If you must eat processed foods, use the 5 ingredients or less rule.
  4. If you cannot pronounce an ingredient, don’t eat it.
  5. Watch out for “Natural Flavors or Natural Ingredients” on a label. Many lab-created chemicals derived from a small amount of “natural” products can be disguised on food labels.
  6. Avoid dangerous trans fats and incorporate as many healthy fats into your diet as possible. Mediterranean cuisine focuses more on healthy fats from olive oil, avocados, and nuts rather than trans fats that occur in highly processed foods.

Eat Clean 21 | Now Available On Amazon

Eat Clean 21 | Now Available On Amazon

I am excited to announce the release of my latest book, “Eat Clean 21: A 21-Day Detox and Nutritional Cleanse.” The program was initially available as a digital download on this website. Clients who participated in the original version of this program had great results! They experienced weight loss, increased energy, clearer skin, and higher levels of cognitive functioning.

The new and improved program is published on Amazon as both paperback and Kindle!

What is this cleanse?

The basis of my detox and nutritional philosophy remains the same: eat real food and nourish the body, do not starve it. Diets are usually a scam and/or an unsustainable way to make changes to your health. Many cleanse, diet, and detox programs on the market can leave you feeling miserable! The Eat Clean 21 program is not a die. It’s unlike any other cleanse. It’s a 21-day introduction to a clean, whole-food-eating way of life. With my program, there’s no calorie counting or fasting involved – just a focus on reconnecting with real, nourishing food. You’ll feel satisfied and energized throughout the 21-day program.

Who is it for?

Anyone who wants to start or continue a healing journey! Whether you’re looking to reset your metabolism, kickstart your weight loss journey, improve your cognition, or heal your digestive system, the Eat Clean 21 can help! It’s one of the only cleanse programs that truly support your body’s needs without leaving you feeling hungry, moody, or deprived!

What do I eat on the cleanse?

During the program, you will be eliminating some highly processed foods and toxic food groups, but you will be replacing those things with foods extremely high in nutrients, vitamins, and minerals. Clients who have participated in the program felt so full and nourished. As a result, they barely noticed they had eliminated anything! I even had a client state that they had difficulty eating junk food after the cleanse! Eventually, processed food just doesn’t taste good anymore!

If you are looking to improve your health, lose weight, think better, and feel better – this program is for you!

A Guide to Skin Detoxing for You and Your Family

A Guide to Skin Detoxing for You and Your Family

Hey there beauties! In today’s world, our skin is constantly getting shat on by toxins from everyday products. Let’s dive in to learn how you can protect your body from excess toxicity while simultaneously introducing beneficial types of toxins into your diet.

What is skin detoxing and why should you do it?

So, what is skin detoxing, and why the heck should you do it? Skin detoxing refers to the process of cleansing your skin to remove the toxins that have settled within it. Ideally, you should detox your skin at least twice a year. I like to focus on detoxing before the summer and fall seasons start, as this is when my skin is more likely to become oily and break out.

Toxins in cosmetics and skincare products

You may think that your favorite beauty products are the sh*t when it comes to improving the condition of your skin, but that’s not always the case. Many popular makeup and cleansing products on the market can wreak havoc on your skin and fill your body with toxic chemicals. By detoxing your skin, you can help to remove the following toxins from your skin left there by beauty products: Resorcinol, Hydroquinone, Parabens, Sulfates, Triclosan, Silicones, and Paraffin wax. Who wants those things getting into their bloodstream? Not me.

Toxins in household cleaners

If you really want to protect your skin from toxins, then you’ll also need to pay attention to the household cleaners that you’re using. Many household cleaners contain harmful toxins like Dioxane, Ethylene glycol, and Triclosan that can negatively impact the quality of your skin when it comes in contact with the cleaner and by absorbing chemicals in the air.

Okay, So How Do I Detox My Skin?

Now, here are five badass ways to detox your skin: 1 – Detox Diet: A detox diet is a healthy eating plan that helps to remove toxins from your liver and digestive tract. When you nourish your body, you can enhance the body’s natural detoxification process. Oh, by the way, did I mention that I wrote a whole flipping book about detoxing? It’s actually a 21-day nutritional cleanse with a done-for-you meal plan, mouth-watering recipes, and loads of other great resources to help your body naturally detox. You can grab the Eat Clean 21 Program here or head to the menu at the top of the page to learn more! 2 – Exercise: Regular exercise helps to flush out toxins from your body through sweat and by increasing circulation. 3 – Drink water: Drinking water helps to flush out toxins from your body. 4 – Sleep: Getting enough sleep is essential for detoxing your skin. Your body repairs and regenerates your skin cells while you sleep, which helps to remove toxins from your body. 5 – Skin Care: Use natural skin care products that don’t contain harmful chemicals. This will help to prevent your skin from absorbing the toxins mentioned above.. 6, Try Dry Brushing: It’s a bit like using a giant toothbrush on your body, but instead of toothpaste, you use nothing but the bristles to work their magic (be sure to choose one with natural bristles, like this one HERE).

How To Dry Brush Your Skin:

The deal is simple: grab a brush with stiff bristles and get to work, starting from your feet and working your way up to your heart with a gentle circular motion, then hop in the shower to wash away all of the yuck!

So, there you have it, gorgeous! Now you know how to protect your skin from harmful toxins while introducing beneficial types of toxins into your diet. Happy skin cleansing, babes!

Detoxify Skin

What You Need To Know About The MTHFR Gene Mutation!

What You Need To Know About The MTHFR Gene Mutation!

Your body needs the methylation cycle to operate properly. If you have an MTHFR gene mutation, it might interfere with your methylation cycles and make it more difficult for you to eliminate toxins causing numerous physical and mental health issues. 


What are MTHFR enzymes and MTHFR Gene Mutations?

MTHFR stands for methylenetetrahydrofolate reductase – a crazy long word! 

The MTHFR enzyme helps convert folate (B9) into its active form – 5-MTHF, and we all have the MTHFR gene that makes this happen. But, if you have a mutation, you might not get enough MTHFR enzyme action, which means your methylation process gets all messed up, and you’ll start to see a whole bunch of health issues.

Unfortunately, these mutations are very common. Approximately 50% of the US population carries at least one MTHFR gene mutation, including me.

What exactly is Methylation?

Your methylation cycle is important AF, it’s like the MVP of your body’s ability to detox from the baddies like toxins, chemicals, parasites, and mold. If your methylation is messed up, it can affect different processes in your body, and you could end up with a ton of different issues.

Methylation Process

The process of methylation is a chain reaction that involves bonding methyl groups to different molecules. These methyl groups turn one molecule into a totally different molecule with specific functions. When a methyl group is removed, it deactivates that function. For instance, MTHFR converts the folic acid found in food (vitamin B9) into folate by attaching a methyl group to it, which is the starting point for your methylation cycle.

One critical methylation process is converting homocysteine to methionine, which detoxifies your body, repairs cells, builds proteins, and helps with inflammation. Your liver then breaks down the methionine into an inflammation-fighting agent called SAM-e (s-adenosylmethionine), which helps to break down neurotransmitters and assist in repairing cells.

The most important thing to remember is that glutathione, your body’s most powerful detoxifier, is produced from methionine. So, if you can’t convert homocysteine into methionine, you’re stuck with low levels of glutathione and high levels of homocysteine and your body is left holding on to many toxins that you are exposed to, which can lead to a ton of health problems like heart disease, osteoporosis, and some neurological diseases.

Research shows that people with autoimmune disease and cancer tend to have lower levels of glutathione than those without those conditions, indicating that they may have an MTHFR gene mutation and many toxic substances in their bodies.


How to Discover if You Have an MTHFR Mutation

To find out if you’ve got an MTHFR mutation, you can visit your doctor to talk about testing options. You can get a blood test to see if you have the MTHFR gene, and if it’s present, it tells you that you’ve got a mutation. You can also do a methylation pathway test, which analyzes five key methylation pathways, including cysteine, glycine, dopamine, serotonin, and methylation itself.


Common Signs that MAY Indicate a MTHFR Mutation

The signs that you might have an MTHFR mutation are hidden behind other conditions, but some of them include poor response to supplements, fibromyalgia, and anxiety. You might also experience mood disorders and depression related to serotonin deficiency, increased allergies and asthma due to a lack of methylation, and increased risk of birth defects when pregnant due to DNA methylation issues.

According to Robin Berzin, MD in this article, some common symptoms of MTHFR Gene Mutation include: 

  • ADHD (Attention Deficit Hyperactivity Disorder)
  • Autism
  • Autoimmune disease and thyroid issues
  • Cardiovascular disease
  • Chronic fatigue
  • Colon Cancer
  • Digestive Issues, including IBS (Irritable Bowel Syndrome)
  • Hormonal issues, including PCOS (Polycystic Ovary Syndrome)
  • Migraines
  • Schizophrenia

The Good News: Our Genes Are Not Our Destiny

Epigenetics is the study of how genes are turned on or off and it has been my favorite topic in my educational journey. It basically means that even if you have crappy genes, you can control how much that impacts your health by making better choices today! Environmental changes such as diet, exercise, exposure to toxins, and medications can influence our genes and traits. Nutrition in particular, influences genetic expression. That is, certain genes can be turned “on” or “off” like a light switch depending on what you eat. This is why personalized nutrition is so dang important. Studies using identical twins with autoimmune disorders showed the risk of getting an autoimmune disease is only 1/4 dependent on nature (genes) and 3/4 dependent on nurture (environmental factors), which means our genes are not our destiny. There are some steps you can take to decrease complications from MTHFR gene mutation.

Holistic Treatments For The MTHFR Gene Mutation and poor methylation

According to research,  it’s possible to aid your methylation process. Here are 5 things you can do.

  1. Eat Clean & Green

Consume organic folate rich foods such as dark leafy greens, asparagus, calf’s liver, broccoli, cauliflower, beets, celery, avocados, lentils! Fill your diet with a healthy amount of vitamin B6 foods such as spinach, bell peppers, garlic, tuna, bananas, & cabbage. Check out these recipes! 

  1. Supplements

Pre-methylated B vitamins: folate in its pre-methylated form (5MTHF) and B6+B12 in their active form

Other supplements that support the MTHFR gene mutation include: magnesium, vitamin d, and glutathione.

(Always check with your provider to see what is best for you).

  1. Support Detoxification

Because poor methylation contributes to reduced detoxification, it’s important to support your body’s natural detoxification. Feel free to check out my 21-Day Transformational Nutrition Cleanse for help with removing toxins from your body and home. If you are unable to purchase the cleanse, simply follow this guide: Eat Real Food (see more about this in my nutrition philosophy)

  1. Manage Stress With Lifestyle Changes

An imbalance of neurotransmitter levels, which can affect mood and irritability when stressed, is more likely in those with MTHFR mutations. In fact, high levels of stress can worsen MTHFR mutation symptoms. To reduce overall stress, start a meditation routine, write in a journal, spend time in nature, and volunteer. Discovering the activities that help you unwind, stay grounded, and decompress are the most critical in helping you manage your personal stress levels on a daily basis.

  1. Decrease Alcohol Intake

Alcohol intake increases detoxification demands on the liver. Methylation processes may already be impaired in those with MTHFR gene mutations, so only consuming alcohol in moderation—up to one drink per day for women and two drinks per day for men—is recommended.

It’s worth noting that not all MTHFR gene mutations are created equal, and some may be more clinically significant than others. If you’re concerned about your MTHFR status, it’s best to consult with a qualified healthcare professional who can help guide you through the appropriate testing and treatment options.

I will update this article as I learn more. Be sure to check back frequently if you are on the MTHFR journey, or consider applying for health coaching with me for the latest education in holistic health.

MTHFR Gene Mutation

This article and information provided by Jessica Carrier on this website and as part of her products is not meant to heal, diagnose, or treat any medical or mental illness. Jessica Carrier is not a medical doctor and the information contained in this article is meant to be educational. Jessica encourages you to do your own research and talk to your doctor before starting any diet or supplement regimen, as some foods and supplements can cause negative reactions with certain medications. The links contained in this article may be affiliate links and may not be. See the full disclaimer here.

6 Ways to Boost Your Immune System

6 Ways to Boost Your Immune System

Let’s be real; there’s always some illness lurking around the corner, trying to attack our immune system. It’s like, can we catch a damn break?! If only everyone would stay home when they’re sick, and germs didn’t exist, amirite? But, unfortunately, we can’t control what other people do. We can, however, control ourselves, and that’s what my family and I do to stay safe.

#1 We Like Our Supplements

Okay, listen up, people. We don’t mess around when it comes to our supplements. We load up on Vitamin C, Vitamin D, and Zinc to boost our immune system. Let’s face it: it’s nearly impossible to get all the vitamins and nutrients we need from our messed up food supply. Most of the crap we eat today in the western world has zero nutritional value. So, we gotta give our bodies what they need to survive, or we’re screwed.

And get this, researchers from Spain found that COVID-19 patients with low levels of zinc in their blood didn’t do as well as those with healthier levels. So, we have that in the cabinet too! More info here.

I am not a doctor. Talk to your doctor before starting a supplement.

#2 We Limit Sugar

Look, I know sugar is debatable when it comes to being an immunosuppressant, but we do know that eating too much of that sweet stuff can screw up your body’s nutrient balance. And, if you mess that up, you’ll have some inflammation and metabolic disruption, which nobody wants.

So, at my house, we don’t keep sweets or sugary drinks in the house. If we don’t buy it, we don’t eat it (often). It’s that simple.

#3 We Get Outside & Move

Seriously, get your butt outside and move around. It’s a no-brainer. According to Dr. Stephen Chen, exercise can mobilize millions of immune cells, which is like an army of soldiers ready to fight off illness. And they’re all primed and ready to go when you exercise.

Oh, and by the way, if you’re outside and you’re alone, take off that damn mask! There’s no scientific reason to wear it when you’re by yourself in the fresh air. Give your lungs a break, for heaven’s sake.

#4 We Drink Water, A lot of it.

Hydration, hydration, hydration. It’s key to a healthy life, especially when your body’s facing a potential threat. Our immune system relies on the nutrients in our blood system, and over half of our blood is made up of water! So, drink up, buttercup.

#5 We Eat Our Greens! I know, I know, some veggies can be gross. But, listen to me, these greens are your friends. They contain antiviral agents that can help boost your immune system. We’re talking arugula, beet greens, broccoli, Brussels sprouts, cabbage, cauliflower, collards, horseradish, kale, kohlrabi, mustard greens, radishes, red cabbage, turnip greens, and watercress.

If you want to get nerdy and learn more about how these veggies impact your immune system, look into isothiocyanates (ITCs) and their immune-boosting capabilities. Trust me, your body will thank you.

#6 Essential Oils

Okay, okay, I can already hear some of you rolling your eyes, but hear me out. Essential oils are the bomb .com. And, yes, some of them can help boost your immune system and prevent the spread of illness. We use Lemon Oil to clean surfaces in our home. Lemon has some kick-ass antibacterial properties for cleaning, and it smells damn good too. Plus, it has anti-inflammatory and detoxifying properties, so it’s a win-win situation. We also love Eucalyptus oil, which has decongestant and expectorant properties that support a healthy respiratory system. It’s like a breath of fresh air, y’all! We diffuse that bad boy at least once a week to keep our home smelling fresh and feeling healthy.