Cristina Kashi Wellness

10/12/2023

I researched and reviewed the best gluten-free snacks that will satisfy adults and kids alike, so you can spend more time snacking.

https://www.mamaknowsglutenfree.com/best-gluten-free-snacks/

01/30/2023

SAVE this for the next time you head to the grocery store!

01/01/2023

12/20/2022

HIIT works for me, try it! You’ll be hooked!

Don’t let the short time fool you: You’ll see significant fitness gains very quickly.

High-intensity interval training, or HIIT, involves working at the very top end of your capacity for 45 – 60 seconds, then recovering for 3 minutes by walking or a slow jog, then returning to very high intensity for another 45 – 60 seconds.

The New York Times has a great 7-minute app to do HIIT. “In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science,” writes Gretchen Reynolds.

You can even do it walking, running, biking, jumping rope, dancing, or even swimming. Just focus on getting your intensity up to a 9 on a 1-to-10 scale during the intense intervals, and then allowing your system to recover as much as possible during the rest cycles.

And prepare to work up a sweat!

12/19/2022

These tips come from ’s Functional Medicine nutritionist, Lisa Dreher. ⁣⁣
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Eat more dark leafy green vegetables:⁣⁣
These veggies are packed with antioxidants and phytonutrients that protect cells and DNA from damage. They are rich in fiber, folate, carotenoids, vitamins C and K, iron and calcium. They help support the immune system and reduce inflammation throughout the body. Try adding more arugula, watercress, spinach & dark lettuces to your meals.⁣⁣
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Eliminate sugar, gluten & dairy:⁣⁣
Of all foods and food additives, our patients see the greatest improvement in their symptoms when they remove sugar, gluten & dairy from the diet. These are difficult to digest and can cause inflammation, especially within the gut. And since 80 percent of the immune system is found in your gut, it is best to remove these ingredients completely for a period of time and see how you feel.⁣⁣
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Eat high omega-3, low-mercury fish 2 to 3 times a week:⁣⁣
Many autoimmune conditions are characterized by high levels of inflammatory substances known as cytokines. Eating more omega-3 fatty acids from fish (like wild Alaskan salmon and sardines) can help regulate these cytokines and reduce inflammation.⁣⁣
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Drink bone broth:⁣⁣⁣
Bone broth has been used in cultures around the world for centuries, and now science is uncovering the myriad of benefits. It is rich in collagen (the main component of connective tissue), gelatin (which is anti-inflammatory and helps protect the gut lining from harmful microbes), glutamine (which protects against and can help reverse leaky gut – a key factor in the development of autoimmune disease), proline-rich peptides (needed for proper collagen structure) and several vitamins and minerals.
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Add turmeric and black pepper to your cooking:⁣⁣
Ample research shows the potent anti-inflammatory and antioxidant effects of turmeric. Specifically, curcumin is the constituent in turmeric that provides its deep yellow color and medicinal qualities. Curcumin inhibits inflammatory cytokines. We recommend you use turmeric as it has been used traditionally – in cooking!

08/29/2022

I like to drink mine after 10am and sometimes at 2pm. Only one a day!

There’s nothing like the smell of fresh coffee brewing in the morning. ☕ Tap here for more on how effects hormones and digestion + 3 easy recipes: http://ow.ly/OC7k50KrxTv

08/08/2022

Keep on moving!

What's one way you'll incorporate movement today?

08/03/2022

THE SPECTRUM OF DIETARY NEUROTRANSMITTERS

When I eat plant foods, I am reminded that I'm not just eating macronutrients (protein, carbohydrate, fat), micronutrients (vitamins, minerals), and phytonutrients (polyphenols, carotenoids, alkaloids, organosulfur compounds), but also neurotransmitters (and hormones).

The research doesn't clearly conclude that eating food sources of intact neurotransmitters changes our systemic neurotransmitters to the extent that they influence brain levels. Yet, I think it's interesting to begin to think about all the many ways that these molecules might be having activity in the body beyond their traditional roles in the brain.

Perhaps they are not just 'neurotransmitters' but plant messengers to our cells that modify function. It's interesting how initial terms (like 'neurotransmitters' or 'hormones') given to biological or botanical compounds may be limiting in scope once we find out their actual functions. After all, plants are expansive, like us.

Conversely, it is possible that eating foods rich in what we refer to as "neurotransmitters" has similar results to how they work in the brain. In other words, it would be fascinating to study whether eating plantains and pineapples leads to greater serotonin levels and resulting shifts in mood or whether eating more mung beans, peas, and spinach can help us with memory.

In the meantime, I'll keep eating my rainbow of plants!

05/14/2022

You don’t have to go to the gym all the time. Dance in your kitchen! Ride your bike around the block. Play ball with your kids or dog!

What’s your favorite way to exercise?

05/03/2022

I eat all of these weekly, except for bone broth. Gotta step that up!

What we eat is one of the biggest levers we have when it comes to driving or reducing inflammation.

Industrial food drives inflammation, oxidative stress, hormone and neurotransmitter imbalances, overloads your detoxification system, depletes your energy, damages your microbiome, and changes your gene expression to turn on disease-causing genes.

Real, whole, nutrient and phytonutrient-rich food does the opposite. It turns off inflammation, increases antioxidant systems, balances hormones and brain chemistry, boosts detoxification, increases energy, optimizes your microbiome, and turns on disease-preventing, health-promoting genes.

A few other things you can do to fight inflammation outside of diet is exercising regularly, managing stress, getting good quality sleep, and spending time with loved ones.

04/13/2022

THYROID FUNCTION & BETA-CAROTENE

Scientific literature going back into the 1990s discusses the role of the thyroid gland in the conversion of the pro-vitamin A carotenoid, beta-carotene (found in carrots and other plant foods), to retinol (vitamin A). There were some cases where high blood carotenes were seen in those with low thyroid function (e.g., that may look like orange-colored hands and palms), although the mechanism doesn't seem to be fully understood.

Vitamin A is needed for thyroid hormone receptor activity. There is also a gene variant (BCMO1) that may alter the efficiency of this conversion. The thyroid needs several nutrients in the proper ratios to make thyroid hormone and to help the tissues be active. Thyroid hormone levels also impact utilization of nutrients.

Takeaway: Best to have a healthcare practitioner assess both thyroid function and nutrient status to determine what is required for the individual.

03/30/2022

No wheat or soy for me, and I try hard to avoid corn.

These foods have been scientifically proven to cause disease and death, so why do we still keep reaching for them?

In a recent episode of my Masterclass series, I am interviewed by my good friend and podcast host Dhru Purohit about foods that you should never eat again, foods to limit, and the food industry’s role in why these foods are so pervasive in our supermarkets.

You can listen to the full episode here: https://bit.ly/3IbPHBU

03/23/2022

I don’t like milk, but I love greens!

There’s no evidence that we need milk to strengthen our bones. ⁣⁣⁣
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The federal government tells us that milk is a perfect food that Americans should lap up daily, three glasses to be exact—in spite of a large (and growing) body of research showing its lack of benefits and awful side effects. I agree, it is nature’s perfect food…but only if you are a calf!⁣⁣⁣
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Humans are the only species that continue to drink milk after weaning.
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These dairy-free options are not only better sources of calcium, but they also contain other great sources of nutrients.

03/10/2022

All good foods to eat everyday!

True gut health is in our grocery carts, stress management, time outdoors, exercise, and more. Enter: IIN's Gut Health Course.
Whether you're a wellness professional looking to expand your scope of practice, or simply a gutsy human on a gut health journey, this 5-Month certificate course will up-level your life. Don't wait — doors are closing this weekend! Enroll here: http://ow.ly/CAqP50IgeBH

03/01/2022

What happens in the gut often doesn't Stay in the gut! We know that Enhanced intestinal permeability (EIP) is involved in many common patterns if disease interconnectedness. You likely already know that Vitamin D sufficiency is Key for keeping tight junctions. But how much do you consider the powerful role of other nutrients in preventing or healing EIP? Zinc? Vitamin A? What about polyphenols? Check out this comprehensive overview of nutrients impact on the regulation of gut barrier function.

Read More Here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7187240/

02/08/2022

Yum!

Making homemade gluten-free pop tarts is easier than you think! This gluten-free breakfast recipe also has a dairy-free option. https://www.mamaknowsglutenfree.com/gluten-free-pop-tarts/

12/02/2021

These gluten-free snowball cookies are one of my family’s favorites! This gluten-free dessert recipe also has a dairy-free option. https://www.mamaknowsglutenfree.com/gluten-free-snowball-cookies/