The Power of Tidying Up: How a Clean Home can Transform your Life + Mental Health 🏠

During our recent Declutter your Home, Clear your Mind masterclass, we heard feedback and insights relating to how clutter was affecting participants. Perhaps you can relate:

“My purse is worse than my house, and my house is pretty packed”

“Can’t find the stuff I’m looking for”

“I have two extra bedrooms that were supposed to be guest rooms but now they are just full of stuff“

It even applies to our body weight! “I’m carrying the burden of my house on my body”

For so many of us living in a home environment that doesn’t support our best selves, our mental health suffers. Our ADHD overwhelm ratchets up, and so often too does our anxiety and depression.

How does an untidy or dirty home affect our mental health?

Are you feeling overwhelmed, stressed, or just not like yourself lately? It could be time to take a look at your living space. Research has shown that the state of our homes can have a profound effect on our mental health and wellbeing.

Think about it: when you enter a room that has cobwebs, dust, clutter, and dirt, it often leads to the thought of wanting to leave immediately; however, if we live in this place, we can’t ‘escape’. What typically results then are feelings of stress and overwhelm; we don’t like the situation and we don’t even know where to start improving it. An untidy house can also lead to, or worsen, feelings of anxiety and depression…and then…

Distracting or ‘numbing’ techniques come in. We hop on social media to put our eyes on something other than the our field of vision within the house. We might work more to avoid how inadequate we feel about our home situations. Avoiding the home by shopping (which worsens the problem), frequently eating out at restaurants, or socializing late into the night are all coping mechanisms too. But all of these can contribute to fatigue, weight gain, and an even worse home environment.

Because the state of our homes impacts our well-being in so many ways, having this one area of our lives in better order can open us up to our futures, new experiences, and even being *gasp* company-ready for when neighbors or friends come by with little or no notice.

We need to acknowledge that clutter and disorganization can lead to feelings of stress and anxiety, overwhelm and a lack of productivity. On the other hand, a clean and organized home can promote feelings of calm, confidence, and relaxation. Here’s a 5-step tidying-up process to follow:

First, assess the state of your home by answering these questions:

• For those of us working from home, what does a dusty desk full of papers do to our ability to be more focused and productive?
• How do you feel when you go into your bathroom to use it? Are there yellow rings in the toilet bowl? Is it hard to see yourself through the water stains on the mirror?
• The kitchen – does having a sink full of dishes or dirty counters have you, yet again, ordering takeout? Do the crumbs on the kitchen floor irritate you and get transferred to the rugs in the others rooms of your house?
• Are you able to relax in your living room or are the many visible wires, toys, pet hairs on the furniture standing out and burdening your mind?

Change always begins with awareness. When we are done distracting ourselves from the state of our house, we can acknowledge that we need help in actually decluttering and cleaning.

Second, start small. It’s essential to lessen overwhelm by focusing on one small area of your home. It could be a single kitchen drawer that gets decluttered or organized, a shelf, linen closet, or even a pantry makeover that can have us feeling much better in almost no time. As yourself if the item serves a useful purpose or brings you joy. If it doesn’t, it’s time to let it go. Consider donating or selling items that are in good condition, and recycle or dispose of anything that can’t be reused.

Third, create routines that work for you. It’s just like diets. What works for your mother, best friend, or celebrity on Instagram is probably not going to work for you. Why? Because your life situation is different, so are your challenges and obstacles. It’s like trying to make a size 6 shoe fit when you really wear a 9. You can probably be terribly uncomfortable for a little while, but eventually you’ll have so many blisters and be in so much pain, you’ll take those shoes off and throw them away. Same with others routines.

Fourth, and most important, a perfectly home doesn’t exist. The more you can release yourself from the chains of perfectionism, the better. A fulfilling, satisfying life awaits you, and you don’t need perfectly clean baseboards to step into a better, more expanded way of living.

Fifth, getting support and accountability can be a total game-changer. Playing ‘beat the clock’ and decluttering items with others, being able to share your challenges and get helpful feedback, as well as individual and group support, can be so helpful in implementing the plans you have in your head.

Does that sound like a dream? Oh, it’s definitely a reality. We’ve created the Chaotic to Clean Home Club so you can start reaping the benefits of a tidy space.

Remember, cleaning and organizing your home is not a one-time task. It’s an ongoing process that requires commitment and dedication. In the Club, we encourage you to set aside time each week to clean and declutter, share successes and challenges, decluttering and cleaning tips, and learn how to set up your own routines.

Joining the Chaotic to Clean Home Club can have a powerful impact on your mental health and wellbeing. By decluttering and organizing your home, you can reduce feelings of stress and anxiety and promote a sense of calm and relaxation. So, what are you waiting for? Start today and transform your life through the power of tidying up!

Design your DNA Diet 🧬

Food is fuel, natural energy, and it can also help provide the tools your body requires to repair itself. We all generally know what we should be eating – more vegetables, healthy fats and protein sources – and what we should be avoiding: processed and fast food, added sugar, sodium, and toxic fats. Beyond that, there is an amazing ability to further zero in on what your individual body needs and responds well to.

If you’re eating more vegetables but the corn or bell peppers are actually inflamming your body, that would be good to know; this is where food sensitivity can be very helpful. Additionally, your genes have lots of information to offer about your potential top health risks and how to mitigate them.

Curious about why some people with high-blood pressure respond well to a low-sodium diet while others don’t? Why some develop macular degeneration, acne, depression, or diabetes even when living similar lifestyles to others? Why are some people able to drink coffee all day and sleep whereas others are so sensitive that a morning cup o’ joe can lead to insomnia? The answer may well be linked to one’s genes. 

This discipline is called nutrigenomics (short for “nutritional genomics”) and examines the interaction between our diet, genes, and lifestyle choices. It originated from the Human Genome Project, which identified nearly 25,000 genes in the human body. An assertion of the nutrigenomics field is that, while genes play a role in the onset, progression and severity of certain diseases, dietary recommendations can help prevent, mitigate and potentially reverse disease. This is powerful perspective on our health!

A truly customized approach to eating which includes specific recommendations of food, exercise, and supplements based on the results of genetic testing. What might that look like?

Here’s an example: a 38-year-old female presents with low energy and acne, anxiety, and the complaint “I’m working out more but I’m not losing weight”. Upon review of her testing results, we found that the systems and areas most in need of support were cardiovascular health, brain health, and inflammation. While she doesn’t show symptoms of poor memory or a disease like Alzheimer’s at this point, knowing she’s at higher risk and discussing brain-boosting foods and supplements to incorporate was helpful to her. We also made recommendations for reducing inflammation in the body (including avoiding certain foods and ruling out food sensitivities) and for boosting her body’s detoxification (to also help with energy and acne). For her, weight loss is tied more to nutrient-dense foods rather than ‘burning off’ calories with exercise. Her genetic profile suggests she’s better suited for endurance activities (vs. power) and that she responds to training well (leading to better athletic performance, but not necessarily weight loss). This helped to reframe the role that exercise primarily plays in her life – it’s for her heart and overall wellness rather than a huge driver for weight loss.

So even if you have the family history and tendency towards diabetes, heart disease, cancer, osteoporosis, overweight tor obesity, macular degeneration, or other issues – you can still heavily influence whether you develop the disease, how it progresses, and how intense or severe it will be.

The beautiful aspect of a nutrigenomics program, in addition to knowing what you’re more at risk for, is that it’s not just food that can help. We look at modifying lifestyle habits and supplements you can take too. It’s a more comprehensive 3-pronged approach to influencing gene expression and structure.

Who would be a good candidate for testing? In short, everyone, even people who are generally well can benefit from knowing and potentially preventing disease. But also those who are not feeling vital and have a range of conditions, including:

• Autism
• ADHD
• Migraine
• Skin issues (including acne and rashes)
• Cardiovascular disease
• Digestive disease (including Crohn’s and ulcerative colitis)
• Autoimmune diseases (e.g. Hashimoto’s and rheumatoid arthritis)
• Osteoporosis
• Macular degeneration
• Diabetes or blood sugar dysregulation
• Brain issues (memory, Parkinson’s, and Alzheimers)
• Weight issues

We here at One Bite believe that nutrigenomics is a game changer. With this emergent technology, we can go beyond the components of a general health and more intricately tailor a program to each individual’s needs. 

While the new year generally has everyone giving up alcohol or starting a running program, what is really beneficial is figuring out what works best for you now and for the long run. Ready to see what testing and individualized support can do for you? Schedule your complimentary, 20-minute Discovery Call.

Hungry to learn more about nutrigenomics first? Join our virtual classroom on Thursday, January 27th from 6:30pm-8pm.

We not only bring our stomachs to the dinner table, we bring our genes. Let’s learn how to feed ourselves properly. Now’s the time to ditch your calorie-restricted diet and design your DNA diet instead to improve your health and life!

When Food is Foe 😈

It certainly is a frustration and a struggle when you suspect that the food you’ve been eating is somehow contributing to the trouble you’re having with your gut, brain, muscles and joints, or skin.

A short list of common symptoms related to food-induced inflammation can range from heartburn and stomach pain to bloating and diarrhea. It could manifest as headaches or migraines, loss of focus, anxiety and/or depression. The symptoms could show in your achy points or in your skin as rashes or breakouts.

Your Personalized Diet

Everyone needs to eat according to their own needs, preferences, and lifestyle. A diet that works for a celebrity, your best friend, and even your cousin may not be what creates health for YOU.

Truly personalized nutrition doesn’t just take into account your height and weight, age, ancestry, activity level, or food preferences and lifestyle, it also means finding out which foods are causing an inflammatory response in your body.

Gut Permeability aka “Leaky Gut”

Having a “leaky gut” was a condition once unbelieved but is now well-documented in scientific literature. When there’s a compromise or breach of the cells lining the gut, there is a potential for all sorts of maladies, including poor nutrient absorption, food sensitivities, and many symptoms throughout the body.

Inflammation: the Good AND Bad

Just like stress, inflammation isn’t all bad. When you get a cut, the area of the trauma will start to swell and redden as the immune and circulatory system rush to the scene to stop the bleeding, prevent infection, and start laying new skin structures. The problem is when stress, or in this case, inflammation becomes chronic. This situation can ignite a host of disorders including arthritis, asthma, atherosclerosis, cancer, diabetes and, quite possibly, autism and mental issues.

How do you heal the painful symptoms associated with stepping on a nail? Sure, you could try covering it up, wrapping the area with pillowy gauze and taking aspirin, but you haven’t removed the root cause. So the first step to true, actual healing is to have the nail removed.

How might diet-induced inflammation show up for you? We’re all different so while soybean might cause one person a headache or migraine, for another it could cause joint pain or heartburn. Same with gluten, blueberries, or even green peppers.

Just because a food or diet is labeled as anti-inflammatory doesn’t mean it’s acting that way for you. In fact, surprisingly enough, we’ve had two clients in the past year for whom tumeric, a known anti-inflammatory, was actually INFLAMING them. One of the clients had been taking it everyday (!) in attempts to quell her joint pain.

The Multiple Problems with Elimination Diets

One of the keys in reducing diet-induced inflammation in the body is first identifying the foods that are causing the ‘fire’ in the body. Why not start with an elimination diet to try to improve migraines, autoimmune conditions or gut health? Why not try eliminating the most common allergens (e.g. wheat, gluten, soy, eggs, dairy, corn, and soy) or trying FODMAPs? While a particular food may relate to certain symptoms, it’s not necessarily the best course of action to subject clients to an elimination diet because they are difficult to sustain , are often inconclusive (do you have a mirgraine or heartburn because of the gluten or because you’ve been under stress or because of barometric pressure change in the weather?) and they don’t usually give the full relief clients need and desire.

1. They could miss a genetic component important for you to know and to share with your family. A good example of this would be a person who eliminates gluten from their diet and feels better. Unless they were tested for celiac disease, they wouldn’t know how stringently they might need to follow the gluten-free diet. Their relatives might also be unaware of how their expression of ‘silent celiac’ disease could be infertility, skin rashes, mouth sores, osteoporosis, and even lymphoma. 

2. Extra stress is another problem of elimination diets. They are frustrating and mentally demanding (trying to figure out a symptom’s cause might feel like a scene from A Beautiful Mind or this It’s Always Sunny in Philadelphia meme), time-consuming and perhaps most importantly – they are not as successful as testing. The reason for this is that as you eliminate or add in foods, you may not do so slowly or completely enough AND since the immune system is in a heightened state of alert still responding to the foods you haven’t eliminated, you’re likely not going to feel 100% or even 80% better. Instead of spending 6 or more months removing foods from your diet – not feeling sure that you’re even getting better, or not getting a 100% resolution- you may want to consider another process. With our protocol, we guide clients through step-by-step, starting with 10 days of their ‘safe’ foods and then systematically expanding their diet in a way that allows us to determine other food reactions and intolerances.

3. Elimination diets don’t necessarily ‘put out the fire.’ Because our genetics and environment can play a role and impact our abilities to deal with inflammation, you can’t just avoid foods that cause you problems. Our body’s response to stress plays a role too. The great part of knowing your food – and food chemical – sensitivities is that they give a wider, more accurate picture …when it comes to discovering that molds, yeast,  FD&C Blue #2, or benzoic acid are also causing issues, perhaps in your household environment or products. Once we remove the ‘known offenders’ in your diet (including supplements and hygiene products), the immune system starts to calm down and then we can safely start food reintroduction and see more clearly what causes your problematic symptoms. Otherwise, with elimination diets, you’re mainly just guessing about the foods, supplements, and hygiene/household products you’re using and whether or not they are ‘safe’ for you.

Supplements aren’t the Answer

“Can’t I just take extra probiotics, collagen, turmeric, or fiber to help my gut?” You could play the guessing game and potentially waste time and money in trying to find the perfect supplement (or twenty). Here’s the problem: you’ll likely not see a great benefit from them if you’re still eating foods that irritate your gut’s lining and that cause inflammation in the body. As mentioned before, you could be reactive to turmeric and therefore adding that supplement could be your personal kryptonite.  

Want a faster, better way to help your gut AND body heal?

Consider comprehensive food sensitivity testing. Why comprehensive? Because, for example, just looking at IgG levels doesn’t mean that the food is the problem necessarily; IgG can be elevated for a number of reasons. It’s more important to look at multiple markers of inflammation being released by a cell in response to a food – including cytokines, prostaglandins, histamine, leukotrienes, interleukins and more.

If you’re tired of feeling “gross”, being so bloated you look 5 months pregnant, and have stomach pains that distract you from fully participating in the life you want to live, or have other ‘unexplained’ symptoms that could be related to the foods you eat regularly, consider a comprehensive program that includes your test results and implementing the proper protocol with expert guidance and support.

Food sensitivity testing is one of the most powerful tools we have to help clients finally improve life-long symptoms and get back to engaging in life more fully. Interested to see if the testing is a good option for you? Schedule your complimentary, 20-minute Discovery Call and let’s get your healthy journey started!

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Food Sensitivity Testing with MRT

Most people – whether younger or older, ill or well – benefit from knowing which foods their bodies react negatively to.

Here’s the kicker: the food you think is healthy, may not be healthy for you.

If you’re healthy and want to stay that way, the focus is on prevention; since food is central to any wellness plan, to eat in a precise and personalized way is best.

Dealing with health challenges?

Maybe you’ve given up some of the ‘big 8’ offenders (e.g. wheat, gluten, dairy, eggs) but are still having some symptoms. Perhaps you’ve done (ineffective) skin testing or IgG food sensitivity testing. In either case, you know you need to drill down further and find out if your everyday “healthy” foods (e.g. blueberry, turkey, or tumeric) are actually inflaming you. This has been the case for many of our clients, some visual examples of food sensitivity testing results are below.

Conditions associated with food sensitivities are:

• Irritable Bowel Syndrome (IBS) and Crohn’s Disease
• Heartburn / GERD
• Polycystic Ovarian Syndrome (PCOS)
• Arthritis and fibromyalgia
• Autism and ADD/ADHD

Symptoms associated with food sensitivities are:

• Anxiety and depression
• Constipation / diarrhea
• Bloating and gas
• Eczema, psoriasis, and acne
• Fatigue and general malaise
• Insomnia and poor sleep
• Brain fog
• Stomach and abdominal pain
• Irritability and restlessness
• Nasal and sinus congestion or post nasal drip
• Food cravings
• Muscle and joint pain or stiffness
• Water retention and difficulty losing weight

Additionally, this is a test worth doing if you plan on having children (to help lower inflammation in the body and improve fertility) or if you have children who are ‘picky eaters’ (oftentimes, kids intuitively know that a certain food is ‘hurting’ them and they try to avoid it).

If you want to lose weight or improve performance, this test provides you with the foundation for your personal diet strategy and may provide the missing link necessary to achieve your goals.

What makes MRT different? How does it work?

Some of the other tests you may have done, such as a skin prick or a food sensitivity test ONLY measuring IgG levels, often lack the accuracy in determining actual food sensitivities you may have.

Figuring out what our sensitivities are can be difficult; here’s why – the reactions can be delayed or dose-dependent. This means we may not immediately feel the effect of a food reaction; it may take many hours or days to appear. If it’s dose-dependent, we might feel okay with a little bit of the offending food, but stacking it gives us a reaction.

Mediator Release Testing (MRT) is a patented blood test that shows how strongly your immune cells react to the 170 foods and chemicals tested by measuring chemical mediators released from the cell. When released from immune cells, chemical mediators such as histamines, cytokines, and prostaglandins produce damaging effects on the body’s tissues, leading to the development of symptoms. Fortunately, MRT takes the guesswork out of identifying food sensitivities!

Here are some examples of ‘healthy’ foods that were showing up as inflammatory for clients, including: bananas, turkey, blueberries, coffee and more!

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Test results are only part of the equation. With your functional medicine dietitian-nutritionist, you’ll put into play the LEAP (Lifestyle Eating and Performance) protocol to help get you the results you desire. Curious about finding out the foods and food chemicals causing inflammation and symptoms in YOUR body? Contact us and see if MRT testing is right for you.