Dietary Stressors

by Nancy Mehlert, MS

What and how we eat can impact our body’s ability to cope with extra electromagnetic radiation. That may sound strange, but what I mean is that we often have dietary habits that ADD TO metabolic stress rather than minimize or reduce it.   Overall stress reduction on the human body is what allows for a strong immune system and effective detoxification pathways. 

Here are examples of habits that add stress to the human body, thus promoting oxidative stress and weakness.

  • Overeating, either constant eating throughout the day or eating too much at once until feeling “stuffed”
  • Dehydration
  • Excessive alcohol consumption, and especially intoxication
  • Microwaving food
  • Eating sugary foods and destabilizing blood sugar

Habits such as these add to aging caused by oxidative damage.  Alternatively, intermittent fasting, staying well hydrated, eating clean, whole food, especially vegetables, all help to keep us young, our immune systems strong, and our detoxification pathways running smoothly.

By |2020-07-07T09:53:01-05:00July 8th, 2020|General, NANCY’S NUTRITIONAL NUGGET|

Technical or Adaptive?

Nancy Mehlert, MS

Having trouble getting a new lifestyle habit established? 

A technical challenge has a straightforward solution. Need the remote control to work? Read the instructions and do what it says and the problem is solved. But this approach does not work for lifestyle challenges.  In fact, you can’t address adaptive challenges with a technical solution, though we often try!

Lifestyle changes are adaptive challenges and can only be met by transforming our mindset and changing our behavior.

Adaptive challenges require a change of mind – a change in how we think.

By |2020-06-03T10:17:47-05:00June 5th, 2020|General, NANCY’S NUTRITIONAL NUGGET|

Going Forward

Nancy Mehlert, MS

Ready to leave the COVID 19 Pandemic behind you?  It seems like a lot of people are ready for the quarantined life to be over. 

I’ve been thinking about what happens to our nutrition at times like these, and I think it has been different, for different people. I know many who have stayed the course, gotten more exercise and smoothly sailed through, in terms of nutrition at least.  And others, who have found the stresses dragging them back to old habits, comfort food, and drinks.  We are all different.  We struggle in different ways.

It is common for major life changes to get in the way of our best laid nutritional plans.

May I encourage you to be kind to yourself? There is no use in beating yourself up or drowning in guilt.  These times have been, and continue to be, difficult. It is hard to find anyone who thinks this is an easy time.  The complexities of caring for the elderly, schooling children, staying employed, and all working under the same roof 24-7 – none of this is easy stuff, individually or collectively.  

But as we see some possible light at the end of this tunnel, now is a good time to take stock and organize your thoughts in a positive, GO FORWARD mind set.  It is a good time to figure out how to GO FORWARD in confidence and make some corrections to course where needed.  Here are some productive and healthy things to do in the next couple of weeks as we hopefully emerge from this quarantine:

  • If you feel like your nutritional wheels totally fell off the wagon, have you discovered something valuable from the experience? We learn from our mistakes. What’s yours?  What would you do differently next time as a key learning point?  Then, forgive yourself, and GO FORWARD.
  • What have you done well? Look hard. Find at least one thing.  There is something good to be discovered.  Give yourself credit for that one thing. GO FORWARD with that good thing.
  • Talk to friends, family, neighbors, and co-workers. Ask them how they have coped nutritionally during this strange time and learn from their successes and mistakes. Take a new idea, a new recipe, a new habit, and GO FORWARD with it tucked into your steps.
  • Start now to pull your nutritional boundaries back into place, one thing at a time. Start with just one thing and do it (or stop it).  Then choose the next thing.  GO FORWARD in positive and affirming ways that will help you transition smoothly into the next season of life.
  • Reach out if you need help with course correction. Perhaps a detoxification program would be in order, or a nutrition consultation to revitalize your menu plans with a few easy recipes.  Or maybe some ONDAMED sessions and/or IR Saunas to reinvigorate your energy pathways and detoxify.
  • Resolve to take one new good habit into the future with you. I’ve started to use Stasher® Bags for food storage and Swedish dishcloths ( , both of which make me happier and less wasteful in the kitchen. Take a look at our revised and updated Highway to Health and Health Reset Protocol Cookbook where you will find helpful reminders and plenty of ideas for healthy eating. Let’s GO FORWARD TOGETHER!
By |2020-04-30T14:31:35-05:00May 1st, 2020|General, NANCY’S NUTRITIONAL NUGGET|

Do Five & Detoxify

By Nancy Mehlert, MS

photo courtesy fit living tips .com

Promoting routine detoxification through our dietary choices is a simple thing everyone can do. 

Here are the top FIVE dietary detoxifiers:

#1 Eat organic food

#2 Eat your veggies – especially cruciferous vegetables such as Brussels sprouts, broccoli and cabbage, as well as cucumber, celery, carrot, zucchini, squash, watercress, artichoke, asparagus, ginger, turmeric, parsley, cilantro, lemon, apples, beets, and dark leafy greens.  (See our Green Juice recipe of the month in this issue!)

#3 Stay hydrated with clean, filtered water

#4 Avoid dairy (clogs lymphatic movement)

#5 Avoid processed, fake, manufactured and sugary food

By |2020-04-12T09:35:46-05:00April 14th, 2020|General, NANCY’S NUTRITIONAL NUGGET|

Blood Sugar Made Very Simple

By Nancy Mehlert, MS

  1. 1. We have about 1 gallon of blood. Ideally, it should have about 4 grams (1 teaspoon) of glucose in it at all times for optimal function.  Less or more negatively affects function.
  2. 2. If you consume, for example, 2 ounces of Gluten Free Pasta, it contains 42 grams of net carbohydrate. As it digests, blood sugar rises from the optimal 4 grams to 46 grams of glucose.  This creates a significant blood sugar imbalance and the body responds quickly to address the problem.
  3. 3. The corrective measure is two fold. First, the liver stores a portion of the glucose as glycogen for future release when blood sugar is too low.  Second, the body releases insulin to usher the excess glucose into any cells willing to receive it, which most of the time, it will be fat cells, thus storing the glucose as fat causing weight gain.
  4. 4. This lowers blood sugar back to normal optimal levels and stockpiles sugar supplies in the liver. Next time you fail to eat, the liver will release fuel in the form of glucose, RATHER than burn fat from the body.
  5. 5. So every time we eat excessive amounts of carbohydrate, we are storing excess sugar in the liver and in fat cells and the next time the body needs fuel, it will access the liver stores, rather than burn fat. This cycle prevents weight loss. Learning to maintain stable blood sugar is key to weight loss.
By |2020-03-03T09:12:56-06:00March 5th, 2020|General, NANCY’S NUTRITIONAL NUGGET|

First Protect, Fight If You Must

By Nancy Mehlert, MS

Photo Courtesy of I Had Cancer .Com

That “C” word still tends to infuse fear into our hearts when we, or someone we hold dear, is diagnosed with cancer.  Unfortunately, we live in a time where cancer is pervasive and common. There are many good reasons to believe that food has played a large role in the increase of cancer today.  That can be good news in the sense that lifestyle changes can help to prevent cancer or to tackle cancer cells if you already have it. Here are the top three anti-cancer nutrition strategies.

ONE:   Glucose feeds many cancers – Every carbohydrate is formed by glucose and fiber molecules.  Vegetables are more fiber, very little glucose.  Fruits have increasing amounts of glucose but some fiber.  Grains (e.g. wheat, rice, corn, oats…) are primarily glucose and little or no fiber. Obviously, sugars of every kind in candy or any other food turn to glucose. Minimizing glucose intake by reducing sugar and excess carbohydrates (grains, potato, sweets) is foundational in any anti-cancer strategy.

TWO:  Avoid Food Chemicals –  Eat real food.  Most chemicals at a minimum are toxic and inflammatory to the body and many are proven carcinogens.  There are very few laws in place preventing food producers from using them.  They are most pervasive in packaged, fast, and restaurant foods.

THREE: Eat plenty of vegetables, nuts, seeds, and healthy, undamaged fats.  These are the foods that provide the anti-cancer effects, boost micro-nutrients and provide major vitamins that guard against cancer.  They also ward off inflammation, a precursor to most lifestyle diseases, cancer included.

Need help with your diet?  Meet with our staff nutritionist today!  

By |2020-01-25T02:31:11-06:00February 2nd, 2020|General, NANCY’S NUTRITIONAL NUGGET|

Regarding The Game Changers Documentary

By Nancy Mehlert, MS

Recently, there has been an uptick of interest in the 2018 documentary film called The Game Changers, available on YouTube, Amazon Prime Video, Google Play, and Netflix. The documentary is about the benefits of a plant-based diet for athletes.  It is a flashy, male-oriented film with all the bells and whistles Hollywood has to offer, thanks to the producers, an A-list of professional athletes including James Cameron, Arnold Schwarzenegger, Jackie Chan, Lewis Hamilton, Novak Djokovic, and Chris Paul.  The documentary talks about multiple success stories of athletes who consumed a vegan diet for athletic prowess while referencing scientific studies. The film also raises other arguments for plant-based diets such as humane animal treatment and environmental concerns. The documentary is very well done and very persuasive!

We encourage you to not fall prey to the shiny persuasiveness of this documentary and jump headfirst into a vegan diet. One way to keep a balanced perspective is to listen carefully to a response to the film by Joe Rogan and Chris Kresser here.

We are not suggesting that a vegan diet is not a good choice for some people, some of the time. However, it is very important to make clear that a vegan diet can be grossly lacking in some critical and required nutrients the human body must have to function.  Also, done incorrectly, and without proper education, a vegan diet can be extremely high in carbohydrates and genetically modified foods, leading to chronically destabilized blood sugar, inflammation, weight gain, and disease. It is the most difficult diet to follow because it requires monitoring and education to avoid serious medical issues.  So if you decide to give veganism a try, be sure to get a solid education about it, and consult with a functional health practitioner to monitor your health. Supplementation and routine testing will be essential.  Remember, too, we are each biologically and physiologically unique. You should seek to find a nutritional plan that optimizes your own health status.

By |2019-12-24T10:13:44-06:00December 20th, 2019|Articles, NANCY’S NUTRITIONAL NUGGET|

One Easy Step – Eliminate Aluminum Foil

By Nancy Mehlert, MS

We often talk about taking baby steps in a longer journey to good health.  One easy and important step is to reduce or eliminate the use of aluminum foil in cooking. Aluminum foil is used by many to wrap breads for heating, cook foods in the oven or on the grill and to cover dishes while baking.  Researchers found that any food in contact with aluminum foil while cooking leaches surprising large amounts of aluminum directly into the food.  Acid foods such as tomato and lemons result in even greater leaching.

Aluminum serves no biological function in the body and is neurotoxic to human health.  Many health experts link aluminum use to Alzheimer’s, brain inflammation, nonalcoholic fatty liver disease, and impairment of iron metabolism. Early symptoms of aluminum exposure include depression, headaches, abnormal heartbeat, dry skin, gastrointestinal complaints, and frequent infections.  Aluminum toxicity includes more severe symptoms of paralytic muscular conditions, memory loss, and confusion. 

Routine usage over time results in aluminum accumulating in the brain, lungs, kidney, liver, and thyroid. As it accumulates, it causes oxidative stress, tissue damage, and inflammation. Chronically, this can lead to disease. 

Reduce exposure by eliminating aluminum foil and aluminum cans from your kitchen. Cook in glass, stainless steel or ceramic cookware and storage containers.

Look for aluminum in body products such as deodorant and antacids and switch to aluminum free options.

Filter your water to ensure removal of aluminum and fluoride.

Natural detoxifiers for aluminum include cilantro, cruciferous vegetables, onion, and garlic.

High dose Vitamins C, N-acetyl-cysteine, and turmeric are also excellent at detoxifying and alleviating the adverse effects of aluminum.


By |2019-12-04T12:38:22-06:00November 21st, 2019|Articles, General, NANCY’S NUTRITIONAL NUGGET|

Seasonal Considerations

By Nancy Mehlert, MS

Fall is here, the weather is changing, and the holiday season is quickly approaching.

We wish each of you a wonderful season celebrating with family and friends.  I hope you can find many things and people for which to be thankful.  Know that all of us at TWIHW are thankful for you!

Early November is a good time to make a few plans that can make your holidays healthier.  Today we are providing two low carb, yet delicious recipes for holiday enjoyment that will delight both family and friends.  They are so good, no one will know they are actually healthy for you!  There are many more holiday recipes on our Resources/Recipes tab at and in our Health Reset Protocol Cookbook, which was newly revised and expanded this year.  If you don’t have a copy, be sure to get one!

When seasons change, the human body seeks change also.

Listen to your body and nourish it well.  Consider incorporating warmer foods such as soups and stews and winter squash.

As sunlight diminishes, you may feel better if you get into the sunshine during the warmer parts of the day to increase your Vitamin D level and maintain a brighter mood.  If that is not possible, you may want to increase your vitamin D3 intake.  This helps to boost your immune function for the flu/cold season and keep your spirits bright.

If your activity level increases or decreases as a result of the changing seasons, then adjust your food intake accordingly.  Some are very active during summer months but less so in the winter and visa versa.  Making dietary adjustments can prevent weight fluctuations and give you a better sense of balance and energy.

I like this Julia Child quote: “This is my invariable advice to people:  Learn how to cook. Try new recipes.  Learn from your mistakes. Be fearless.  And above all, have fun!”

Best wishes for a delightful and fun holiday season.  Eat well.  Be well.

By |2019-11-05T06:27:30-06:00October 24th, 2019|Articles, NANCY’S NUTRITIONAL NUGGET|

Nuts! I Didn’t Know That

By Nancy Melhert, MS

We are always encouraging you to include a variety of nuts and seeds in your diet.  It’s because they are deeply nutritious sources of fat, protein, fiber, vitamins, minerals and phytonutrients – all packed into convenient little packages.  However, there can be pitfalls when it comes to making your selections, so here are a few tips to making the best choices!

How Much to Eat:

Nuts and seeds have considerable Omega 6 fats, which can be inflammatory.  And though it is important to get Omega 6 fats, it is mission critical that they be properly balanced with Omega 3 fats (anti-inflammatory). The truth is, we need very little Omega 6 fats in our diet, yet the Standard American Diet has an abundance of Omega 6 fats in it.  And the important anti-inflammatory Omega 3 fats are harder to find in foods and more difficult to get adequate amounts in the diet.  As a result, you will want to make ideal choices (see below)  and then carefully limit your overall intake of them to a few ounces a day for nuts, and a few tablespoons a day for seeds.

How To Buy Them:

First of all, choose nuts that are organic, raw and not irradiated, roasted in oil, pasteurized, or coated in sugar or flavorings.  Organic nuts and seeds are also free of antimicrobials and pesticides.   Nuts and seeds should smell fresh, not musty, stale or rancid.  Old nuts can have mold and mycotoxins present on them, which are harmful to your liver.  Roasted nuts are usually made at higher temperatures resulting in degradation of the Omega oils, damaging them.  If you prefer roasted, roast them yourself at low  temperatures, no more than 170 degrees Fahrenheit in the oven or on the stovetop for 15-20 minutes, which should  minimize any heat-related damage.

Always Rotate

Avoid eating the same nuts over and over and over.  This can result in food sensitivities and food allergies.  Besides, you need the wide variety of nutrition offered across the entire gamut of nuts.  So, rotate them often, and when you rotate, be sure to rotate nut milks and nut flours as well. Try new nuts and broaden your palate by including such choices as Brazil nuts, Cacao Nibs, Hazelnuts and Hemp seeds.     

From Best to Worst:

Ideal Choices: Black Sesame seeds, Chia seeds, Flax seeds (must be fresh, and please buy whole. You can grind them just prior to eating, and best to keep refrigerated) Pecans, Pumpkin seeds, Cacao Nibs, Coconuts,

Macadamia nuts (Toxic to dogs!! so don’t share with your furry friends) , psyllium seed husks and walnuts.

Good Choices: Almonds, Brazil nuts, Hazelnuts, Hemp seeds, Pine nuts and Pistachios

Limit:  Nuts mixed with dried fruits, dry roasted nuts, cashews, peanuts and sunflower seeds

Avoid: All nuts roasted in oils of any kind, all nuts coated in sugar or other sweeteners, any nuts mixed with candy, and peanut butter with partially hydrogenated oil.

That’s it in a nutshell. Enjoy.

By |2019-08-27T18:26:27-05:00August 27th, 2019|Articles, NANCY’S NUTRITIONAL NUGGET|
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