I love finding yummy treats with healthy, clean ingredients.  These flourless cookies were a hit.  

If your blood type A or AB,  use peanut butter as directed in the recipe as this is a superfood.  

Blood type O, make it with almond or pumpkin seed butter.  

Blood type B, try almond butter. 

https://buildyourbite.com/flourless-peanut-butter-oatmeal-chocolate-chip-cookies/#mv-creation-189-jtr

Sleep is one of the foundations of health.   This is when our body rests and repairs.  Good quality along with adequate quantity of sleep is linked to so many aspects of health and longevity.  If you’re not getting a good night of rest, nothing is going to feel right.  This article I came across on Medscape this morning discusses the role of sleep, cortisol and blood sugar - "When you don't get quality sleep, the stress hormone cortisol increases, which releases stored glucose, making it harder for insulin to properly regulate sugar,”

Addressing the root cause of any imbalance in the body is imperative.   In my experience, stress, leading to cortisol dysregulation, is one of the primary reasons for sleep disruption.  If you are suffering from irregular sleep, reach out to discuss actionable steps to start improving your sleep quality and health! 
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www.medscape.com/viewarticle/998571?ecd=wnl_infocu1_broad_broad_persoexpansion-both_20240106_etid6222908&uac=196606ST&impID=6222908

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Patients often voice concerns navigating nutrition over the holidays, special occasions and during vacations as it relates to a general sense of well-being, digestive health and weight management.   Holiday parties, special get-togethers  and travel often lead to consumption of foods outside of typical daily dietary habits.  Sweet-treats and extra savory dishes can lead to emotional eating and a multitude of digestive symptoms including reflux, gas and bloating, constipation and/or diarrhea and weight gain.  
 
Here are my tips for aiding weight digestion during times when you are eating outside of your normal routine!  Please remember, however, that this is not intended to be medical advice and to consult your physician before implanting any changes you may be considering.  

• Intermittent Fasting.   Most of the metabolic effects of intermittent fasting start around 13-14 hours of fasting.   If medically able, I typically recommend a daily fast between 13-16 hours.   This shortened eating window can make it easier to restrict calories but is also associated with increased metabolism, reduced inflammation, improved blood sugar, blood pressure, cholesterol and insulin regulation, improved sleep, memory, learning, and antioxidant status and a reduction in food cravings. The randomized control trial, published in October 2023 in Aging cell,  called CALERIE (Comprehensive Assessment of Long-Term Effects of Reducing Intake of Energy) studied the effects of  a 12% daily calorie restriction in healthy individuals over the span of 2 years. By analyzing gene expression in participant muscle biopsies, researchers were able established that calorie restriction lead to positive effects in genes linked to energy generation and metabolism, DNA repair, muscle growth and repair and a decrease in genes related to inflammation. 

 

• Chew your food thoroughly and be mindful while eating.   Digestion starts in the mouth.   In order to get those digestive juices flowing we need to be “rest and digest mode”.  When we are eating on the go, stressed or in “fight our flight” mode, there is increased blood flow to large organs and away from the gastrointestinal system.  In stress mode, your body is trying to save you from a threat, regardless of whether or not the threat is real or perceived.   If you are feeling stressed, take a few minutes to take some deep breaths and perhaps even throw in a positive affirmation to help bring you back to the present moment.  Drink a cup of calming tea like chamomile (avoid if you have a ragweed allergy), passionflower or lemon balm.  You’ll be surprised how quickly your body can let go of tension.  You may even want to write down any thoughts or concerns that are flooding your mind.  You can always  go back to problem-solving at later time.  Check out this link for positive affirmations by Louise Hay https://www.louisehay.com/affirmations/ and a step by step guide to a quick and easy breathing exercise to help calm down the nervous system and relax your mind https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/  

 
 
If your digestion is impaired by consumption of foods that are not typically in your daily diet, digestive enzymes can support proper digestion of foods.   

• Those with blood type A tend to have lower levels of stomach acid making it difficult to digest larger and richer meals.   If you start to experience gas/bloating or slower transit times/constipation around the holidays, using digestive enzymes can help.   One of my favorites is NFH Digestive Enzymes SAP.  If you are currently a patient, you will find this on my online dispensary, Fullscript  https://us.fullscript.com/welcome/akarvounides.  These enzymes include hydrochloric acid (HCL) and may be beneficial taken with each meal (please avoid if on acid reducing medicine or with ulcers).
• Generally speaking, if you are blood type O or are already experiencing reflux, I would avoid digestive enzymes with HCL unless you speak with your physician first.  In this case, Klaire Labs Digestive Enzymes might be better suited for you.
• If you have had your gallbladder removed and the digestion of extra fats is difficult, Pure Digestion GB with each meal could be helpful.

• Make sure you are eating protein and fiber at each meal to keep your blood sugar regulated and avoid blood sugar spikes and crashes that can leave you feeling irritable, fatigued, anxious or even more hungry.   If you have trouble consuming enough green, leafy vegetables at each meal, try Orthomolecular Fiber Plus Capsules, 2 at each meal with w full glass of water which will also help to keep you satiated.  Be sure to take fiber away from a pharmaceutical drugs as the fiber can impact absorption

 

• One of my favorite supplements, Deflect, is formulated by one of my mentors, Dr. Peter D’Adamo.   Deflect products are specific to each blood type and available as Deflect A, O, B or AB.  They are formulated to block the negative effect of certain proteins in food called lectins before they can negatively impact various physiological processes in the body including inflammation, immune dysfunction, blood sugar and digestion. 

 
 
Gut health is linked to so many aspects of our overall health.  Research shows that there is a correlation between imbalanced gut bacteria and many psychological conditions (like anxiety and depression), inflammatory and autoimmune conditions (including but not limited to Ulcerative Colitis, Crohn’s Disease, Multiple Sclerosis and Rheumatoid Arthritis)  If you are experiencing persistent symptoms of gas, bloating, reflux, loose stool, constipation, have an autoimmune disease or inflammatory disease or perhaps persistent elevated inflammatory markers on blood work, make an appointment to further asses factors that might be contributing to these symptoms. 

 Happy holidays to all!
 Angela Karvounides, ND

 ​I was honored when asked by The Swan Pilates in  New York City to be interviewed for their website this past summer.  Check out the interview by clicking on the link below to learn more!

http://www.theswanpilates.com/lifestyle/2015/7/13/angela
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​While weight loss may not be the primary reason for an initial patient visit, the majority of patients that I see will express a desire to lose weight or frustration with the degree of difficulty it entails to maintain weight. Even strangers will ask for my thoughts on a new claim making media headlines about a magic weight loss supplement once they learn that I am a naturopathic doctor.
 
In all honesty, a magic weight loss pill sounds just as enticing to me as the next person. As such, I can understand all of the marketing hype. After all, a market only exists because there is a want or need expressed by the general public, regardless of the practicality of the specific desire. We live in money driven society and 60% of Americans adults are overweight. Of that 60%, obesity alone accounts for 78.6 million people! More and more school-aged children are becoming overweight each year and obesity is directly related to some of the leading causes of preventable death.
 
In a modern world filled with quick fixes and instant gratification, it is essential to remember that many things in life still require some good, old-fashioned hard work, dedication and adaptability.
 
If you are wondering why you are finding your current diet strategy ineffective, there could be a multitude of explanations. The most likely factor, however, is that the program you are following is not individualized to your very specific needs. Stress, thyroid function, mental-emotional health, blood sugar regulation, lack of sleep, toxins, genetics and the types of foods you eat are all affecting your ability to maintain a healthy weight.  The good news is that all of these factors can be addressed with your naturopathic doctor.
 
Modifying your diet is one of the easiest ways to positively impact your health. The food choices we make have a profound effect on our bodies and our genes. We now know that our genes are not permanent as once believed, but rather able to be changed by the choices we make. In addition to diet, exercise, sleep and stress also affect gene expression. The outcome of this alteration in gene expression is either positive or negative depending on the circumstance.
 
Lectins are proteins found in food that interact with our blood, tissues, immune system and various biochemical signaling pathways. These proteins are most prominent in grains, beans and seeds and are resistant to digestive enzymes and cooking.   They can initiate a range of bodily responses from inflammation to blood clotting and can be very toxic. While naturopath Dr. D’Adamo pioneered The Blood Type Diet and The GenoType Diet, scientific research on the effects of dietary lectins and associations between blood type and various diseases has been around for decades. Lectins affect the colonic environment and get past the gut wall and deposit themselves in organs and stimulate various responses in cells throughout the body.
 
If associations between blood type and various diseases exist and proteins in our food interact with the proteins in our blood, what if we can affect not only our current health status but also our genetic predisposition based on diet alone? This is truly preventive care at its best and the power exists within us.
 
Each of us has specific genetic factors that affect weight and metabolism.  Fat, protein and carbohydrate ratios differ for individuals based on genetic makeup. For some, wheat, gluten and corn can slow metabolic rate and contribute to problems related to blood sugar regulation. For others, certain types of beans and red meat can be the primary contributors to weight gain. Dairy can speed up the metabolic rate in some people while slowing it down in others.
 
The reasons stated above are a few possible explanations that may help to answer your weight and general health concerns. It could also explain why you felt lethargic on the Paleo Diet or South Beach Diet or any other diet that wasn’t designed to accommodate your specific and important needs.
 
To start making an immediate change in your health, find out your blood type. If you are blood type O, a Paleolithic style diet is likely to be most beneficial for you. Those with blood type A will benefit from a modified vegetarian style diet complete with plenty of fish, beans and even whole grains. Dairy is a super food for people with blood type B and some seemingly healthy foods such as peanuts, corn, lentils and even whole wheat can be some of the biggest contributors to weight gain for B blood types. Blood type AB will benefit from a combination of blood type A and blood type B diets.
 
Diet is part of our lifestyle. It’s not a weight loss plan but a conscious decision about how we choose to live our life in order to feel the best that we can. Part of being the best version of ourselves is also remembering to think positively, getting a good night of sleep and doing the things in life that make us happy. Perhaps the most important aspect of our well-being is remaining open to change and remembering to ask for help when needed.