Normally I focus on Mast Cell Disease and Chronic Pain Nutrition. Right now, I know my followers have many unanswered questions about how to eat well during this epidemic.
These are unprecedented times. We are sheltering in place, unable to digest the tragedy that is unfolding across the globe. To those that are sick, I pray for a full recovery. For those worried about getting sick, I implore you to stay home and wash your hands frequently- these two actions are your best defense.
There is a lot of information that is being distributed on social media platforms about how to protect yourself. Anything that is not directly from the CDC, FDA, or WHO should not be considered reputable without fully researching what the information is based on.
Can nutrition prevent you from getting Covid-19? To be honest, no. However, if you do contract the virus, you want to make sure your immune system has all the vital nutrients it needs to work properly. This is not something that happens overnight- good nutrition over a period of time will keep your immune system robust. Eating nutrient dense foods will give your body the tools it needs to do this.
To that end, I want to help support our community, so I am offering a complimentary 7 day immune-boosting meal plan, which you can save by clicking on the “download” button below. The first pdf is the 7 day meal plan with recipes and a shopping list. The second is the daily guide. Please be sure to download both.
During Covid lockdown, I introduced you to my first indoor hydroponic system, the Lettuce Grow. It has been a couple of years, and I couldn’t resist the Black Friday special for this latest addition to my gardening room, the Gardyn 3.0!
Growing your own veggies and greens is a great way to get the most nutrient-dense versions for two reasons. First, you are in control of adding the nutrients! Second, you can harvest and eat the very same minute without leaving time for vitamins and minerals to be lost. Also, with indoor hydroponic systems in particular, you can grow everything without the risk of harmful chemicals or pesticides. I love my Lettuce Grow system, but when I saw the Gardyn 3.0, I was drooling! It takes up even less space than the LG, and just seems more sleek and elegant, like a piece of decor. You can grow 30 plants at a time with the Gardyn 3.0– it is capped out at this and you cannot get a smaller version like you can with the LG, but honestly, it is good to have more slots because you can choose to place a cap on top and utilize a germination rotation so you will always have fresh lettuce and veggies to use, which I prefer. While the LG can be used with or without grow lights so you can place it outdoors, the Gardyn 3.0 is designed for indoor hydroponic gardening only. In my current cold climate, I appreciate this, but even in the summer, I find it hard to garden outdoors with the heat and the bug management. For people with limited physical abilities, this system is so much better! The biggest physical difference I saw right off the bat is the placement of the water tank opening- it sits right on top an you can use a kitchen pitcher to fill it, compared to the LG which I had to lug a hose from outside through my door to fill.
Setting up my Gardyn 3.0 was quick and easy- I actually did it all by myself in under 1 hour. The parts are very lightweight so it was not strenuous at all. I had to attach the 3 growing tubes to the base, add on the lights, connect the system to a power outlet, add water to the reservoir, and then inserted the Gardyn Pods plants that came with my order (I chose not to add all at once, as I like have a rotation of veggies ready to harvest. The pod contains seeds already, so you literally just pop them in. The nice thing about them compared to my LG is that they contain the roots better, so the monthly cleanings will be a lot easier on me.
Once it was all setup, I opened the Gardyn app on my phone and it pretty much told me what to do next. This app has both a free and a paid version, and makes it easy to monitor your plants and adjust the settings to ensure that each plant is getting the proper amount of light and nutrients. The app seems to know what needs to be done for the lights and watering, and I didn’t have to do a thing, at least while I am in the germination phase. Plant food is also included with your purchase, but that does not get added until seeds have sprouted. Apparently I will be receiving alerts when it is time to refill the water or add nutrients, so I can be sure that my plants are always thriving and guesswork is avoided. There are two built-in cameras on the grow lights, which take time-lapsed photos of your plants and also use AI to identify any issues your growing plants are having. How cool is that technology?? I can’t wait to see my veggies sprout and give you guys updates on my progress with this more high-tech hydroponic garden.
If you want to incorporate more fresh greens and veggies into your life with minimal work, I can’t recommend this grow system enough! Invest in Gardyn 3.0 today to enjoy the benefits of fresh, homegrown produce all year round. Click HERE to get 20% off your own Gardyn 3.0.
Nasar Nutrition blog is reader-supported. I only write about things I personally own and try myself. If you buy through my links above, I may earn some affiliate money, which I promise to use to buy more things that will continue to support the journey of those living with chronic pain conditions. You do not pay a higher price- in fact, I do my best to secure a discount for my readers!
How to get more organic fruits and veggies for your money so you can reduce symptoms of Ehlers Danlos Syndrome, Mast Cell Disease, and POTS.
DISCLAIMER! I have not been sponsored, paid, or endorsed by Misfits Market. I simply think they can be a useful tool in your nutritional journey and hope that this can help you!
As many of my clients are already aware, there is a huge difference between organic and conventional produce/products. For those who may not know, the difference between organic and conventional products is due to the way a fruit or vegetable is farmed, or how an animal was raised before consumption. Conventional produce can be created with the use of synthetic fertilizers, synesthetic pesticides, genetic engineering (GMO), antibiotics, and growth hormones, all with the intention of producing a more visually appealing product. Organic produce must be certified by the U.S. Department of Agriculture (USDA) and meet their strict standards of the organic certification program. While smaller local farmers may be exempt from going through the certification process due to their small scale of business, they can still market their products as organic but may not use the official USDA seal, so when in doubt look for the USDA certified organic seal when shopping for organic products in store.
While conventional food may appear larger or more perfect in appearance, it is important to remember that that bigger is not always better. It is tempting to purchase prettier produce since there is a lower cost for these goods compared to the often marginally higher prices of organic products. Some people mast cell disease may react to additives or chemicals in foods, so knowing what is used to produce foods is more important than how symmetrical and pretty a food looks. We already spend so much money on food that it can be difficult to make the decision between organic and conventional products without breaking the bank, there is a great solution, so read on!
Thanks to a company called Misfits Market, you can now order organic products directly to your doorstep! Misfits Market has developed a system in which they rescue foods that are perfectly edible and organic but were declined by stores due to cosmetic reasons such as being too large, too small, or simply having an odd shape, having superficial differences. The company is offering a solution to “the ugly problem” our country is facing. Since grocery stores refuse to buy products that are “misfits”, nearly half of the USA’s farmed food is thrown out. Misfits Market rescues perfectly edible and high-quality organic produce which are sustainably and responsibly sourced directly from farmers and delivers it directly to your door. They have other products as well- not only fruits and veggies! The produce delivered from Misfits Market tends to be fresher than those from a grocery store since they eliminate the middleman, which means you get more vitamins in your veggies, since each day after harvest items lose their micronutrients!
By working directly with farmers, Misfit Markets is able to sell their organic products at a much more reasonable price. Customers typically pay up to 40% less (even sometimes more) compared to buying the same goods at traditional grocery store prices! Since the company goals are truly to fix our broken food system, help end food-insecurity and create a more sustainable future, they offer membership for free with no fees or required commitments to purchase. Misfits Market‘s delivery boxes are fully customizable and can even be delivered on a weekly basis, allowing you to shop when you need and to not overspend on curated boxes with unwanted items like other delivery services. This is especially helpful for those with food allergies or intolerances. Misfits Market saves you not only a trip to the grocery store, but money in your wallet all while providing you with nutritious, sustainably and responsibly sourced organic products for an affordable price! Help your wallet, the environment, and your health by giving Misfits Market a try today and use code COOKWME-LY4 for $10 off your first order!
Yes! There is a silver lining to the current pandemic- brain fog and fatigue are being talked about!
Doctors are recognizing these symptoms in what we now call Covid long-haulers. Some people get better after having this virus, but a small percentage of folks seem to have symptoms that persist. They complain of poor memory, inability to get motivated, and feeling fatigued.
Chronic pain patients have long recognized and lived with this constellation of symptoms.
Unfortunately, though, many have been referred for mental health evaluations. Doctors shy away from patient with vague complaints like this because they really aren’t sure how to get to the root cause of the issue and help patients feel better. I don’t blame them; as a chronic pain professional, I know how hard it is to help people. It takes time, and patience, and a lot of detective work to figure out triggers. Sometime I feel like I should change the name of my profession from nutritionist to food and symptom detective!
The good news is, people are now recognizing and realizing that chronic pain, brain fog, and fatigue are real medical problems that require treatment. In fact, several centers across the world are opening to help treat these Covid long-haulers, who have symptoms very similar to those who suffer from Postural Orthostatic Tachycardia Syndrome (POTS), Fibromyalgia, and Ehlers Danlos Syndrome. Some people are even developing mast cell issues post-Covid infections. In New York, Mount Sinai Medical Center opened a Covid center to help patients with these symptoms. I noticed, however, that these centers, while seemingly multi-disciplinary, do not include nutrition.
So what is a Covid long-hauler to do if they want to address nutrition? Consult with a registered dietitian nutritionist who is knowledgable in this constellation of symptoms.
In the meantime, follow these tips:
Be sure to drink enough fluids and electrolytes each day
Listen to your body! If you need to rest or nap, give in to it
Eat a nutrient-dense diet filled with lots of veggies and fruits. Reduce your intake of sugary items that do not offer much nutrition
Check for vitamin or mineral deficiencies and supplement accordingly
If you would like a complimentary appointment to discuss your nutrition needs, click HERE to book a phone call with me. I hope we all continue to stay healthy and well during this pandemic, and that the end is in sight soon!
Our baby arrived this week and I am so excited to tell you all about her! Her name is Fanny the Farmer, and she is going to change our lives for the better. Fanny is a hydroponic farming unit that can be used indoors and out. For now, I am coddling her by keeping her inside, using the grow lights that Lettuce Grow now offers.
Can I tell you that farming is hard? I’ve tried and failed with traditional farming methods. It is hard on hypermobile fingers, hard on the knees when you have to spend hours weeding your garden, and hard on POTS (Postural Orthostatic Tachycardia Syndrome) symptoms to be crouching down on the ground inspecting your veggie plants. After a few attempts over the years, I thought the universe was telling me my thumb is not, and will not ever be, green.
BUT I WAS WRONG! Enter the new world of hydroponic indoor growing! First, I started small, ordering a Click-and-Grow countertop unit. All summer, I grew herbs and even some mini lettuce heads and mini strawberries. It was easy and fun! The app assigns names to your plants, which my kids thought was hilarious. While I loved having herbs at my fingertips in my kitchen, the lettuce was tiny and only made 1 salad. The Click-and-Grow was a great introduction to growing indoors, but I yearned for fresh vegetables!
This week, my Lettuce Grow Farmstand was finally delivered and my thumb could not be greener! It was super easy to put together, and I was able to set up a 15-minute Google Meetup consultation with a master grower who helped me with my water and light settings.
Now, this farmstead is the real deal! It can be used outdoors, but in our current New Jersey climate, I will be growing indoors for the fall and winter season. It is essential to purchase a dolly with wheels because when filled with water, the unit is super heavy and cannot be moved. I am able to wheel it to the garage where I have a hose to fill the water tank. The genius of this system is that it pumps the water up through the middle and waters each plant utilizing a timer. The ring lights also come with a timer. I have mine setup in my mudroom. The water system turns on for 15 minutes every hour, filling my house with the soothing sounds of water- it can be a bit loud, but I have grown accustomed to it and actually enjoy hearing the gentle waterfall sounds.
My 24-plant system has a mix of herbs, lettuces, green leafy vegetables, broccoli, strawberries, and stringbeans. There is an app to help keep you up-to-date on your plants and their care. Maintenance is just a weekly addition of more water, pH water balancing and some plant food that gets added to the water tank. Very easy so far!
Some positives for chronic pain patients include:
No bending down- plants are waist high and up
No weeding
No bugs issues when growing indoors
Low maintenance
Farm-fresh veggies all winter long to fuel your nutrition
Monthly payment plan offered
Some negatives for chronic pain patients include:
Expensive if you pay up-front
Noise may be a factor if you mind hearing the watering
Space to house the farm- needs about 2 square feet
Need to add water weekly which may be difficult for some
If you have a corner of your home with an outlet that needs some love, you can fit this farmstead in your house! It is amazing to me that I can grow 24+ plants in such a small space! I am looking forward to sharing my harvest pics with you in a month or two! In the meantime, if anyone wants to invest in this awesome farmstand, I have a coupon for you! Enter the code “FRIEND-B23U” to get $50 off of your Lettuce Grow farm.
Wow the time flew this year! We all got used to a new way of life, and for those with chronic pain issues, hunkering down in your house wasn’t too different from before quarantine.
Ehlers Danlos syndrome is a complex constellation of symptoms; every day is different, and surprising, in that we never know what we are going to get. Sometimes you can have an unbelievably productive day filled with energy, and the next day can be soul-sucking, where we don’t even have the energy to get up off the sofa to make a sandwich.
So what can we do about this? Well, doctors have a few tricks up their sleeves, and physical therapy is a great way to improve body strength which can help to support us. What is left, which no one really talks about, is nutrition.
I want to support the warriors of our community, and I would love your help! If you have 10 minutes to answer some questions for me, I would be ever so grateful. Your entry will entitle you to enter a lottery to win a $20 Amazon gift card as a thank you for your time. You can fill out the form HERE.
I have committed to helping EDS warriors feel better with nutrition, and with your help this survey will help me better serve you. I want to focus on your needs and your goals, so that we can achieve success together.
Sending all my zebra warriors gentle hugs and prayers for safety in these uncertain times 💚. If you would like to start eating to reduce your symptoms, click HERE for some healthy breakfast ideas.
Click HERE to watch me talk more about Ehlers Danlos Syndrome and Nutrition with Jeannie di Bon.
I love fresh herbs and fresh veggies, and I have tried my hand at outdoor gardening in the past, but the upkeep was hard! At the beginning of quarantine, an advertisement popped up in feed for the Click and Grow Garden. I was immediately intrigued. I thought it would be an excellent activity for me to do with my kids, so I hit the order button.
Guys, this garden is a life changer! You literally just plug it in, plunk down your soil-free pod, and watch it grow! This product lived up to its name. The LED lights grow your plants without any need for real sunshine- you can stick it in a closet if you like. I wanted to use the 9 pods for herbs to have on my countertop, but it came with some lettuce pods, so I planted those as well. Just 30 days after planting, my family and I were able to eat the fruits of our labor (if you could even call it that!). With the lettuce harvested, I have now planted fresh mint and some wild strawberries, which the kids are super excited for. Apparently you have to “paint” the pollen on the flowers of the strawberry plant, so that will be a fun homeschool science event.
I wasn’t supposed to harvest the basil yet (they are supposed to get bigger before doing so) but I could not help myself as we were having a family pizza night, and I made some margarita pizza using some basil leaves. It was great!
Anyone with a chronic illness does not want extra work. This garden literally does the work for you. Whether you have Ehlers Danlos Syndrome, Fibromyalgia, or Chronic Fatigue Syndrome, you will find this gardening a piece of cake. If you have Mast Cell Disease, you can grow the veggies or herbs that you tolerate. This little item has a water reservoir that gets filled once a month, which is about as much work as you have to put into your plants. You can check it out HERE. I am so excited to have all my herbs on my countertop to snip and use as needed.
** I bought this product myself and received no compensation for this review. I just love my patients and love finding products that can make daily living easier.
Mastocytosis and Mast Cell Activation Syndrome often require a low-histamine diet to reduce symptoms. Improving nutrition can help.
Things have been rough for the whole world these past few months. Many of us are quarantined, our brains filled with what-ifs. Some of us have lost loved ones to this dreaded virus, COVID-19.
For those with mast cell disease, times of stress can really wreak havoc on the system. Brain fog can make it difficult to make decisions, including what to eat. Healthy meals that keep mast cell mediators from running amok are super important right now. Avoiding the ER is at the top of everyone’s list.
To help you through this difficult time, I have created a 7 day Low Histamine Meal Plan complete with a food shopping list, easy to follow recipes, and a handy daily guide. You can download both the guide and the meal plan by clicking below.
As with any general plan, this does not address individual intolerances, or allergies. If you cannot tolerate a food item listed, find a suitable substitute. If you need more of an individualized plan, feel free to contact me HERE
Are you panicked over the Ranitidine / Zantac recall? Many Ehlers Danlos Syndrome and Mast Cell Disease patients rely heavily on this and other H2 blockers. As these drugs are being taken off the market, alternatives are desperately needed. This nutritionist has got your covered; read on!
Ranitidine Recall
For years, I have been telling my patients there is a very safe, natural alternative to taking H2 blockers. I first discovered this secret years ago, when my son had severe laryngeo-pharyngeal reflux (LPR), which is a fancy medical term for reflux so bad in travels all the way up to the vocal chords and causes a hoarse voice. He was given PPIs and H2 blockers, which didn’t help. So the doctor increased his doses to DOUBLE an adult dose. What happened? He was still refluxing, and, even worse, his body was reacting to the acid lowering meds by increasing production of acid!
So, being the mother I am, I buried myself in research. I found out this tiny little secret- in Europe, several studies had been conducted on using Sodium Alginate in infants with reflux (click HERE to view one such study). These studies suggested that Alginate was effective in treating reflux. Furthermore, in persistent cases, it is believed that reflux can be gas, not just liquid. When gas refluxes, there is very little to stop it. That is where Alginate really shines.
Sodium Alginate is an extract of seaweed that, when combined with the liquid in your stomach, will form a gelatinous layer that floats to the top of the stomach, forming a physical barrier so that neither gas nor liquid can reflux and cause symptoms. Some researchers believe the hard-to-treat refluxers are actually refluxing gas, not liquid.
This was a game-changer for my son. After 2 weeks, his hoarse voice was gone, and his symptoms resolved. His hyper secretion of acid went back to normal as he was no longer on a PPI or H2 blocker. Essentially, his reflux was cured.
Some things to know:
Sodium Alginate should always be taken with a full glass of water.
It is usually taken twice a day
Pay attention when buying it online- you want capsules, not loose powder.
It cannot be found in local stores- I have no idea why no one knows about this amazing product!
For a complimentary personalized prescription from me for Sodium Alginate Capsules including dosage and timing, click HERE.
I try not to get too excited about research, but I can hardly contain my excitement! There is so much misrepresentation with regards to the use of a ketogenic diet as medical nutrition therapy. Today, a study was published, which you can read HERE.
Dr. Yadav looked at the gut microbiome of patients who had mild cognitive decline. He found a positive correlation with decreased markers of Alzheimer’s disease when patients consumed a Mediterranean Modified Ketogenic Diet (MMKD). This may just be the first human study on brain health and the MMKD protocol.
Additionally, this study is important because it shows that the bacteria in the gut can affect a person’s brain health. This is huge!
The study was well-designed, and I can only hope it is the first of many to come. Practicing nutrition is truly my life’s calling. Waiting for the science to catch up takes a lot of patience. As always, I continue to be on the lookout for the latest information to help those with neuro-inflammatory conditions. This Registered Dietitian will never stop fighting for you guys!
