Author: Miranda

Hi. I'm Miranda, a Clinical Nutritionist with a MS degree in Human Nutrition from the University of Bridgeport and a board certification from the American Nutrition Association. I've also completed a year-long clinical residency program Dr. Kara Fitzgerald’s Functional Medicine Clinic. 
Body Signs, Nutrition

The Body Signs Series #5 – Dark Circles 

Miranda

We often think that dark circles are due to lack of sleep, but that is not the only cause. 

They could be due to genetically inherited thin, pale skin under the eyes which makes dark circles a lot more prominent.

Dark circles could also point towards hormone fluctuations (our skin becomes paler during menstruation and pregnancy), dehydration or immune conditions such as eczema and allergies (both food and seasonal).

In fact, dark circles are also known as allergic shiners because allergies can cause blood vessels to become congested and blood to pool under the eyes. Dairy intolerance, in particular, has been associated with dark circles under the eyes, along with other common allergens such as nuts, shellfish, soy, yeast, pollen, mold and dust mites.

And of course, dark circles could also be signs of the following #nutrient needs:

👉Iron deficiency can lead to pale skin and makes the area around the eyes look darker. It can also affect sleep quality, which in turn can exacerbate dark circles

✅Other signs of insufficient iron levels include fatigue, rapid heart rate, palpitations, cold intolerance, impaired immune function, spoon-shaped nails, cracks on the corners of the mouth, sore tongue and feeling out of breath with minimal physical exertion.

👉Vitamin B12, just like iron above, can lead to paleness and is also needed for red blood cell formation and, along with other B vitamins, energy production.

✅Other signs of B12 deficiency include tingling in hands & feet, memory challenges, mood changes, sore tongue, constipation, fatigue, muscle weakness, appetite loss and more.

👉Vitamin K is needed for healthy blood circulation and can strengthen veins & capillaries (and weak capillaries can result in blood pooling in the delicate area under the eyes).

✅Other signs of vitamin K deficiency include easy bruising, nosebleeds, bleeding gums, heavy menstrual bleeding and more.

✳️ The above are only some of the functions & deficiency signs of these nutrients. Our physiology is quite complex and many nutrients interact in multiple ways, so we should not view them in isolation.

✳️✳️ As always, it is recommended to check your #nutrient levels and speak with your healthcare provider before coming to conclusions and starting any supplementation.

Your body is talking, are you listening?

References

  1. Liebmann-Smith, J., Nardi Egan, J. Body Signs. New York, NY: Bantam Dell; 2008.
  2. Higdon J. Iron. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/minerals/iron. Published 2001, updated 2016. Accessed May 8, 2022.
  3. Higdon J. Vitamin K. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/vitamins/vitamin-K. Published 2000, updated 2014. Accessed May 8, 2022.
  4. Matozzo M. Vitamin Deficiencies That Could Make Dark Circles So Much Worse. SheFinds. https://www.shefinds.com/collections/vitamin-deficiencies-making-dark-circles-worse/. Published 2022. Accessed May 8, 2022.
  5. Higdon J. Vitamin B12. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12. Published 2000, updated 2014. Accessed May 8, 2022.
Recipes

Mini Quick Bread (Low Carb)

Miranda

Mini Quick Bread (Low Carb)

  • Servings: 1
  • Difficulty: Easy
  • Rating: ★★★★★
  • Print

I recently came across this quick bread recipe and was tempted by how little effort it required (it really is quick & easy!). Wasn't sure how it would turn out - or if I would like it (since, you know, I love bread!) - but it ended up being a pleasantly tasty surprise. It's easy to make fresh from scratch and you can experiment with different nut, seed or grain flours to suit your preference. Go on - give it a try!


Tips: You can swap out the sunflower flour with other nut or seed flours such as almond or coconut. Instead of buckwheat flour you can use rice flour or any other grain flour that you like. To make this recipe keto-friendly skip the rice or buckwheat flour and use ground flaxseeds (or 100% sunflower flour) instead. This quick recipe can also be made in the microwave – cook on high for about 90 seconds & be careful not to get burned!

Ingredients

  • 1 egg
  • 2 tbsp sunflower flour
  • 1 tbsp buckwheat flour
  • 1 tbsp oil of your choice, liquid
  • 1/2 tsp baking powder
  • dash of salt

Directions

  1. Preheat oven to 350 degrees F (180 C).
  2. In a small bowl, add egg, flours, baking powder and oil. Mix well.
  3. Line a 4 1/2-inch (12cm) ramekin with baking paper and oil.
  4. Pour mixture in ramekin and bake for 12-15 minutes.
  5. When the top is firm, but spongy take out the bread and let cool on a rack. Enjoy!

Nutrition


Per Mini Bread: 250 calories; 19.3g fat; 8.2g carbohydrates; 11.1g protein; 1.2g Fibre; 51% DV for vitamin E; 43% DV for selenium; 29% DV for vitamin B1; 22% DV for calcium; 22% DV for vitamin D.

Nutrients, Nutrition

Chromium

Miranda

Chromium… what do we know about it? I recently did a functional nutrient test and my chromium levels were pretty low. I knew chromium is vital for blood glucose regulation (I make sure my grandma supplements with this for her diabetes and we’ve seen improvements), but I thought I’ll refresh my mind about this essential mineral.

First discovered in 1797, chromium is mainly known for its role in enhancing sensitivity to insulin and thus lowering blood glucose levels. It does have a few other functions related to its blood sugar balancing benefits, such as:

  • Carbohydrate & fat metabolism
  • Nutrient absorption 
  • Cholesterol synthesis
  • May lower blood pressure
  • May improve blood lipids
  • May enhance cognitive function
  • It could even improve mood

Chromium deficiency is rare, since it is found in many whole foods, especially in:

  1. Broccoli
  2. Turkey
  3. Beef
  4. Shellfish
  5. Liver
  6. Brazil nuts
  7. Brewer’s yeast
  8. String/Green beans
  9. Apples (with peel)
  10. Grapes

It may even be found in some beer & red wine products (chromium is present in grapes after all)!

Signs of insufficient levels include:

  • Elevated blood sugar & lipids
  • Elevated insulin levels
  • Glucose intolerance
  • Impaired coordination
  • Low energy
  • Anxiety (due to blood sugar imbalances)

Vitamin B3 and C can enhance chromium absorption. Iron & chromium compete for the same transport proteins in the body, although chromium supplementation does not seem to affect iron levels.

Always aim to get your nutrients from whole foods first. And test – don’t guess!

References

  1. Linus Pauling Institute – Chromium
  2. Harvard School of Public Health – Chromium
  3. National Institutes of Health (NIH) – Chromium
  4. Chromium: The Deficiency Series
  5. Fight Weight Gain, Alzheimer’s, and Diabetes With Chromium
Body Signs, Nutrition

The Body Signs Series #4 – Brittle Nails

Miranda

Do you often find your nails weak, thin, easy to break off or peel? Do they have ridges or lines? All of these could be signs of the following nutrient needs:

👉Dietary protein provides the building blocks (amino acids) necessary for keratin synthesis – a type of protein that makes up our nails, hair and skin.

✅Other signs of insufficient protein intake include slow wound healing, fine & brittle hair, decreased muscle strength, impaired immune function, fluid retention in feet & ankles, anxiety, poor concentration, joint pain, cravings and more.

✅Low intake of protein may not be the only reason for poor protein status – insufficient stomach acid and digestive enzymes can reduce the amount of protein our bodies absorb from our diet.

👉Iron, copper, zinc, and calcium which are all needed for healthy nails. Just like with protein, in order to absorb them we need sufficient stomach acid.

✅Other signs of mineral deficiencies include pale skin, tongue and gums, cracks in corners of mouth, kinky hair, weak bones, muscle cramps, high blood pressure, acne, poor vision, geographic tongue, loss of taste, diarrhea and more.

👉Essential fatty acids, which are needed for healthy cell membranes and may reduce nail brittleness.

✅Other signs of deficiency include acne, reduced visual acuity, dandruff, parasthesia and neuropathy, impaired memory, increased thirst, eczema, dermatitis, poor mental health and more.

The above are only some of the functions & deficiency signs of these nutrients, our physiology is quite complex and many nutrients interact in multiple ways, so we should not view them in isolation.

As always, it is recommended to check your nutrient levels and speak with your healthcare provider before coming to conclusions and starting any supplementation.

Your body is talking, are you listening?

Recipes

Rise & Shine Green Smoothie

Miranda

Rise & Shine Green Smoothie

  • Servings: 2
  • Difficulty: Easy
  • Rating: ★★★★★
  • Print

We all know the importance of a healthy breakfasts, but what if you're not an 'egg & veggie' type of a breakfast person. What if you're not a breakfast person at all? Enter the breakfast smoothie! It's a great option for those who just can't stomach solid foods in the morning or prefer to start their day with something on the sweeter side. And, best of all, allows us to pack in loads of nutrient-dense foods, such as veggies, seeds and healthy fats. I also love breakfast smoothies because they are quick and easy to make, you can even batch prep your ingredients and store them in individual serving bags - all you have to do is pop them in your blender in the mornings.



Tips: Feel free to experiment with different fruit & veg combinations. The key thing is to make sure your smoothie includes: protein (e.g. nuts, seeds, beans, collagen or protein powder), fats (nuts or seeds butters, coconut or MCT oil, etc.), veggies (frozen cauliflower and baby spinach are great for beginners), and a liquid for hydration (e.g. nut milk, water or herbal tea). Add a small amount of fruit for sweetness and some herbs or spices for extra flavour!

Ingredients

  • 2 stalks celery
  • ½ cup broccoli florets
  • 2 small cucumbers
  • 1 cup baby spinach
  • 1 cup (or more) water
  • 1 banana, frozen
  • 2-3 sprigs parsley
  • 2-3 sprigs cilantro (coriander)
  • 1 tbsp collagen powder
  • 1 tbsp coconut oil
  • 1 tbsp tahini
  • Pinch of cinnamon
  • 1 tbsp maple syrup (optional)

Directions

  1. Chop celery, broccoli and cucumber.
  2. Place spinach, broccoli and water in blender, blend on high for 10-15 seconds.
  3. Add cucumber and celery (and more water if needed), blend on high for 10-15 seconds.
  4. Add banana, fresh herbs, collagen powder, coconut oil, tahini, cinnamon and maple syrup if using, blend on high for 10 seconds.
  5. Pour in your favourite glass and enjoy the green goodness!

Nutrition


Per Serving: 237 calories; 11.4g fat; 25.4g carbohydrates; 7.3g protein; 6g Fibre; 205% DV for vitamin K; 162% DV for vitamin A; 51% DV for manganese; 41% DV for vitamin C; 39% DV for potassium.

Nutrients, Nutrition

Magnesium

Miranda

If you know me well, you probably know that I ❤️ magnesium! I love to use it for anything – from muscle soreness to headaches and anxiety… it is my miracle mineral 😁

I mean magnesium has over 300 functions in the human body, isn’t that Impressive?! Some of these include:

  • Cofactor for hundreds of enzymes 
  • Energy production
  • DNA and protein synthesis
  • Cell membrane structures
  • Bone health & structure
  • Glutathione (antioxidant) synthesis
  • Blood glucose and pressure regulation
  • Cell signalling
  • Wound healing
  • Muscle & nerve function

And yet many populations around the world do not meet the recommended daily intake according to research statistics. Luckily, magnesium is found in many whole foods, especially in:

  1. Brazil nuts
  2. Oat bran
  3. Brown rice
  4. Cashews
  5. Mackerel
  6. Spinach
  7. Almonds
  8. Swiss chard
  9. Beans

Deficiency in this mineral can produce wide-ranging signs & symptoms such as:

  • Muscle cramps
  • Fatigue & weakness
  • High blood pressure
  • Palpitations/irregular heart beat
  • Tremors, numbness & tingling
  • Loss of appetite
  • Nausea & vomiting
  • Personality/behavioural changes

Zinc supplementation and high fibre intake may impair magnesium absorption, whereas the active form of vitamin D can increase it. When magnesium is low it can also lead to low calcium levels.

Always aim to get your nutrients from whole foods first!

References

  1. Lord R, Bralley J. Laboratory Evaluations For Integrative And Functional Medicine. Duluth, Ga: Genova Diagnostics; 2012.
  2. Higdon J. Magnesium. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/minerals/magnesium. Published 2001; Updated 2019. Accessed February 24, 2022.
  3. DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis [published correction appears in Open Heart. 2018 Apr 5;5(1):e000668corr1]. Open Heart. 2018;5(1):e000668. Published 2018 Jan 13. doi:10.1136/openhrt-2017-000668
Body Signs, Nutrition

The Body Signs Series #3 – Dry Skin

Miranda

Dry skin. Seems like a common problem which we often try to solve with lotions and potions… but sometimes hydrating your skin is not enough. For healthy, glowing skin you also need sufficient amounts of these nutrients:

👉Vitamin A, which plays a key role in skin cell proliferation & differentiation, photo protection (from UV light), and overall skin health.

  • It is also an important epigenetic regulator that influences the expression of hundreds of genes. 
  • Other signs of deficiency include acne, eyesight problems, gingivitis, bone & joint pain, skin hyperpigmentation, poor wound healing, psoriasis and more.
  • Zinc deficiency can impair vitamin A metabolism & function

👉Biotin, which plays a key role in the production of fatty acids that nourish the skin, as well as energy metabolism and cell membrane integrity.

  • It is also another potent regulator of genetic expression.
  • Other signs of deficiency include sore & reddened tongue, hair thinning and brittleness, slow cognition, seborrheic-like dermatitis and more.

👉Zinc, which can reduce skin inflammation and is needed for collagen production and wound healing.

  • And (no surprise here) this mineral also plays a role in regulating gene expression.
  • Other signs of deficiency include acne, poor vision, cracks in corners of mouth, geographic tongue, impaired wound healing, hair thinning and brittleness, loss of taste, weak nails, diarrhea and more.
  • Note: zinc, copper, iron & calcium all interact in each other’s absorption and metabolism.

👉Essential fatty acids, which are needed for healthy cell membranes, skin barrier integrity, protection from UV light, wound healing and reduction in skin sensitivity.

  • Remember, we have trillions of cells with fatty membranes and our brain is made up of nearly 60% fat, which makes healthy dietary fats an important component of our body’s physical structure.
  • Other signs of deficiency include acne, reduced visual acuity, dry hair, dandruff, weak nails, parasthesia and neuropathy, impaired memory, increased thirst, eczema, dermatitis, poor mental health and more.

✳️ The above are only some of the functions & deficiency signs of these nutrients, our physiology is quite complex and many nutrients interact in multiple ways, so we should not view them in isolation.

✳️✳️ As always, it is recommended to check your nutrient levels and speak with your healthcare provider before coming to conclusions and starting any supplementation.

Your body is talking, are you listening? 👀

References

  1. Lord R, Bralley J. Laboratory Evaluations For Integrative And Functional Medicine. Duluth, Ga: Genova Diagnostics; 2012.
  2. Angelo G. Vitamin A and Skin Health. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-A. Published 2012. Accessed February 15, 2022.
  3. Higdon J. Biotin. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/vitamins/biotin. Published 2000, updated 2015. Accessed February 15, 2022.
  4. Higdon J. Zinc. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/minerals/zinc. Published 2001, updated 2019. Accessed February 15, 2022.
  5. Angelo G. Essential Fatty Acids and Skin Health. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids. Published 2012. Accessed February 15, 2022.
Recipes

Lemon Coconut Chia Cookies

Miranda

Lemon Coconut Chia Cookies

  • Servings: 10-12
  • Difficulty: Easy
  • Rating: ★★★★★
  • Print

I absolutely fell in love with these gluten-free lemon cookies the very first time I tried them! Stumbled upon this recipe when I had a pack of chia seeds that was about to expire - what a great find it was. They are gluten-free, dairy-free and require absolutely minimal kitchen/cooking/baking skills. Honestly, it's hard to go wrong with these, even if you don't follow the recipe to a T, they always turn out mouthwateringly good!


Tips: You can use baby food apple puree or a very very thick coconut cream (this last version will make the cookies a bit more crumbly) in place of applesauce. You can also swap the rice flour for any other GF flour, the ground sunflower seeds with any other nut or seed and the honey with your favourite natural sweetener. Yep this is a super-versatile recipe, so feel free to experiment!

Ingredients

  • Zest of a lemon
  • 2 tbsp fresh lemon juice
  • 2 tbsp applesauce
  • 2 tbsp honey
  • 3 tbsp coconut oil
  • 2 tbsp chia seeds
  • 1/4 cup finely ground sunflower seeds, flour-like consistency
  • 1/2 cup rice flour
  • 1/2 cup coconut flour
  • 1 tsp baking powder
  • 1/4 tsp turmeric
  • dash of salt
  • Extra rice & coconut flour for coating

Directions

  1. In a large mixing bowl, add zest of lemon, lemon juice, applesauce, honey and coconut oil. Mix well and then add chia seeds. Mix again.
  2. One by one, add sunflower seed flour, rice flour, coconut flour, turmeric, salt and baking powder. Mix the dough well – it should not be too dry. Place bowl in fridge for 10 mins
  3. Meanwhile, line a baking tray with baking paper. In a small plate, sprinkle some rice & coconut flour. Preheat oven to 350 degrees F (180 C).
  4. Once the dough has chilled, take out and using a tablespoon scoop out dough and shape in small balls. Roll into rice & coconut flour and press flat the dough ball using fingers (making it into a cookie shape). Place each cookie on to baking tray.
  5. Bake for 8-10 mins, until golden and then transfer to a cooling rack. Allow to cool before enjoying these gooey cookies!
  6. Store at room temperature for 3-4 days, in the fridge for up to a week, or in the freezer for couple of months.

Nutrition


Per Cookie: 121 calories; 6.3g fat; 11.4g carbohydrates; 2.4g protein; 3g Fibre; 18% DV for manganese; 17% DV for vitamin K; 12.5% DV for copper; 11% DV for phosphorus; 6.6% DV for vitamin E.

Nutrients, Nutrition

Vitamin D

Miranda

This is probably one of my favourite vitamins and one I struggle with personally the most. Having tanned skin, spending most of my time working from home and having two genetic SNPs (polymorphisms) in my vit. D receptors means that often my levels are sub-optimal – even with supplementation!

In fact, the moment I stop supplementing my vitamin D levels drop to deficiency or even “severe deficiency” levels (yup, just did my blood test a couple of weeks ago after taking a break from supplements and, surprise-surprise, my levels were so low my doc told me to get a D injection asap).

But more than just being classified as “deficient”, when my levels are low I begin to feel really fatigued, my mood is low, I struggle to focus and my muscles feel achy with minimal exertion. Why does this sun vitamin have such wide-reaching effects? Simply because it is essential for so many bodily functions, including:

  • Calcium & phosphorus balance 
  • Bone health
  • Hormone health
  • Immune function
  • Cardiovascular function
  • Nervous system function
  • Cell differentiation (& cancer prevention)
  • Insulin production & glucose tolerance
  • Blood pressure regulation
  • Gene transcription & regulation of hundreds of genes*

*As you’ll find out in the Younger You book, vitamin D is a powerful DNA methylation adaptogen and an active demethylating nutrient, ensuring the right genes get turned on.

This fat-soluble vitamin is made in our skin and can be found in small amounts in:

  • Salmon
  • Mackerel
  • Sardines
  • Egg yolk

It’s best to assess vit. D status through a simple blood test and be aware that deficiency can produce profound signs & symptoms such as muscle & back pain, muscle weakness, high blood pressure, muscle cramps, achy bones & decreased bone density, insulin resistance & blood sugar imbalances, poor cognitive function, increased risk of infection (including viral infections), dysregulated & overactive immune function (autoimmunity) and the list can go on and on.

So do make sure you spend enough time out in the sun (15-30 mins will do) – it’s the quickest way to boost your vit. D levels!

References

  1. Lord R, Bralley J. Laboratory Evaluations For Integrative And Functional Medicine. Duluth, Ga: Genova Diagnostics; 2012.
  2. Higdon J. Vitamin A. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/vitamins/vitamin-D. Published 2022. Accessed January 26, 2022.
Body Signs, Nutrition

The Body Signs Series – #2 Muscle Pain & Weakness

Miranda

Are your muscles weak & achy, even if you haven’t exercised recently? Then you may consider checking your nutrient levels because:

  • Vitamin D is needed for muscle fibre (especially fast-twitch fibres) and cell protein synthesis, as well as optimal immune function, hormone & heart health. It is also an important epigenetic regulator that influences the expression of hundreds of genes. Other signs of deficiency include myofascial back pain, loss of muscle strength, bone tenderness & pain, hypotonia (poor muscle tone) and joint pain. Vitamin D deficiency is also associated with accelerated ageing (btw did you know you can actually REVERSE ageing?).
  • Thiamin (vit. B1) is needed for the clearance of lactic acid and thus B1 deficiency can lead to muscle pain due to lactic acid build up. It is also needed for optimal function of the nervous system and so insufficiency can contribute to neurological pain and reduced signalling in muscle cells. Other signs of thiamin deficiency include glucose intolerance, tingling and numbness, increased heart rate, poor cognition (memory, confusion), poor coordination, burning feet syndrome, abnormal reflexes and more.
  • Dietary protein provides the building blocks (amino acids) necessary for muscle synthesis, amongst many other functions such as hormone & immunoglobulin production. Low intake of protein may not be the only reason for poor protein status – insufficient stomach acid and digestive enzymes can reduce the amount of protein our bodies absorb from our diet.

Of course, there are many other reasons why we may have achy, wobbly muscles. These include accelerated ageing, active viral infection (fever, etc.), chronic fatigue syndrome, thyroid, autoimmune & neuromuscular conditions, prolonged bed rest and certain medications.

P.S.

If possible, always check your nutrient status and speak with your healthcare provider before starting any supplementation.

Your body is talking, are you listening?