Hi Sweet Friends,
It’s “Ask Kris” time again! I’m absolutely loving the questions that have been rolling in and I’m excited to share my second batch of answers. Today, I’m covering juicing for depression, fibrous breasts (you read that correctly), nut soaking and the elimination diet. Boobs, nuts, blues lifters and allergy busters–all in one post, could it get any better? Nope. And just so ya know, I fact checked these answers with our Crazy Sexy RD, Jen Reilly, to make sure my responses were up to date with all the current research. Let’s dive in…
Carmen A: I’m wondering if you know of a specific juice I can make that will enhance mental health and well-being, specifically to combat depression?
Yes! But before I get to juicing, I want to point out that in general, fruits, veggies, and other plant foods are loaded with important nutrients that help alleviate depression.
Here are a few mood-boosting superstars:
- Folic acid found in dark leafy greens and oranges
- Choline found in broccoli and quinoa
- Selenium found in Brazil nuts and garlic
- Essential omega-3 fats found in flax seeds, walnuts and chia seeds
- Vitamin D found in fortified plant foods and supplements. Vitamin D2 is from plants and isn’t as well absorbed as animal-sourced Vitamin D3. While there are some companies who sell vegan Vitamin D3, some folks are skeptical if the D3 is truly plant-sourced. So, vegans may want to go with D2, or better yet, get some sun!
Having said all that, try juicing 1-2 times daily (or make enough for 2 servings) and include kale, broccoli stems, spinach, and oranges on a regular basis. My daily green juice would be a great recipe for you, and you could replace the apple or pear with an orange for an extra boost of folic acid. You can also try this antioxidant-rich smoothie 3-4 times a week. It has chia and flax to increase your intake of Omega-3’s.
In addition, I’d avoid simple sugars and high-glycemic index foods as they jettison your body into a more anxious state. Check out my sugar blog here and limit sweeter foods to those in my chart with a Crazy Sexy grade of “A.” Focus on complex carbs like quinoa and whole grains to help stabilize your blood sugars and plan to eat regularly throughout the day.
You may also consider yoga, meditation, and tapping as healthy additions to your diet and juice regimen. They can be powerful mental health tools, especially in combination with your plant-powered diet.
Michele S: Kris mentioned somewhere that she takes primrose for fibrous breasts. Can you please tell me anything else that might help?
For fibrous breasts, there’s a great deal of anecdotal evidence out there that certain supplements and diet changes may help, but very little proven scientific research. Many women find relief when they avoid caffeine, chocolate, and fatty foods, and supplement with primrose oil (most naturopathic docs recommend 1,000 mg 3 times a day, but check with yours to be sure), iodine (or eat iodine-rich sea vegetables on a regular basis), vitamin E, and magnesium. In supplementing, I would suggest no more than the recommended tolerable upper limits found in the tables here.
Nicole H: I was just wondering how long you are supposed to soak nuts typically? Do you soak them on the counter or in the fridge, in hot or cold water?
When making almond milk or cashew milk, I soak raw nuts on the counter overnight (about 10 hours) in filtered water (room temp). In the morning, I drain the water and whip up some milk using this recipe. You can soak nuts up to 2 days at room temp. The longer you soak ‘em, the creamier your milk will be, so experiment and see what tickles your taste buds. I also love making hemp milk with raw hemp seeds because they don’t require soaking (or even straining if you don’t mind a little texture). Most nut milks last in the fridge about 2 days, but hemp milk can last 5-7 days in the fridge.
Jon T: What is the elimination diet and how do I do it?
The elimination diet is a bear of sorts. It’s commonly used to identify foods that you may be sensitive to. Check out my blog here for more info on the difference between food allergies and sensitivities. An elimination diet removes the most common sensitivity foods, and then adds them back in one by one. Keep in mind that this is a challenging approach to identifying food allergies. I would recommend working with a registered dietician (who is plant-based friendly!) to lead you through the process. Another great resource for identifying and thriving with food sensitivities (especially if you’re vegan) is the Food Allergy Survival Guide. It includes it’s own version of the elimination diet plus recipes.
I did an elimination diet of sorts last year where I stopped eating basically everything but veggies, fruits and plant-based protein. I slowly started adding back things like gluten & dairy and I could better tell just how they impacted my body. Thankfully I can handle both in small doses!
Hi Kris: I am truly inspired by you. My mom died from Metasticized breast cancer 6 weeks ago at the age of 58, and that is when I started reading your book. I started the CSD diet 2 1/2 weeks ago (besides coffee- I still have one cup a day with almond milk), but I am feeling so much worse than I did before. I have fibromyalgia and I already feel bad on a daily basis, so this is very hard for me to feel worse than I already was. I have ready that switching to a vegan diet will most likely make you feel this way before it gets better, but it can get discouraging! Also, when I dry brush, I feel so much worse! Did you ever get discouraged, or go through this process?
Nicole, my heart goes out to you, and so sorry for the loss of your mom.. You are heading in the right direction I am sure, and I pray that each day becomes a little easier for you. Be kind to yourself, this is a time for nurturing.
Sorry for your loss Ruth. When you change your diet, sometimes you will feel worse before you start to feel better. Those with autoimmune may be especially sensitive during the “detox” phase. Rest, drink plenty water, allow yourself to grieve, say no to things you really cannot take on right now. Read the China Study or watch Forks Over Knives. You are on the right path . . . but it’s a journey letting go of old ideas about nutrition and sorting out what makes you feel good while making you healthier. Dr. McDougall & Jeff Novick, RD is another good resource. Best Wishes.
Hi Nicole,
First let me also say that I am so sorry for the loss of your mother to breast cancer.
Please understand that not everyone can do well on a vegan diet. As someone who has MCS and Fibro and more, I could not do a vegan diet. I had to go diplomas in nutrition and certificates in the methyl cycle and more to fully understand how these illness function. First many with these illnesses may have what are called snps (single nuclear polymorphisms) in genes that code for enzymes that make them less able to process dietary folate into the active form necessary for cell function, or snps that make them less able to get B12 into cells, or snps that make them less able to recycle homocysteine back into methionine and many more. I know as I have all of these snps and many more and until I addressed them, I could not make any progress in my health, and I could not and cannot follow a vegan diet.
Plus B12, B6, zinc, taurine and many other nutrients are often deficient in vegan diets, especially B12 which can only be obtained from animals foods. Supplements can be helpful but a healthful diet only has be plant based, loaded with veggies, and free of processed foods to be healthy. It does not have to be vegan.
Find out what healthy diet best works for YOU!
Nicole,
I have fibro too and an autoimmune disease and I can’t do vegan all the time (it makes me worse) and dry brushing is really rough on my extra-sensitive fibro skin, so I don’t do it either. Play around with what works for you. I found that I feel best eating mostly vegetarian, with some meat. I also found that I stopped waking up in a fog every morning when I gave up gluten. Green juice is the best. I know how hard it is to adjust with fibro–don’t give up!
With Love,
Samantha
Sorry for your loss Nicole.
Like the others have said, it is a journey to be healthy and it may take time. I myself fixed my health over the last 3 years. I used to believe I had CFS and fibromyalgia but it turned out to be Lyme disease and I have not been bitten by a tick! It would be worth it if you get yourself tested by a proper lab. The “regular” doctor tests most of the time come negative for Lyme. I had to send a urine sample to a specialized lab in the USA (I am in Australia) and it came back positive. I mentioned this, because all you describe sounds like Lyme, which is treatable and curable. I wish you the best in your new journey to health!
Dear Nicole,
I’m sorry to hear about your mom and that you haven’t felt the benefits of the Crazy Sexy Diet yet. It *is* normal for your body to go through a natural cleanse and detoxing when starting a healthier, plant-based diet, and this detoxing process can involve headaches, fatigue, and even pimples. The farther the Crazy Sexy Diet is from your old diet, the longer the crummy feelings will last. I would suspect, however, that after 3-4 weeks, you’d be feeling better and starting to reap the benefits.
You may consider ditching caffeine completely, or at least enjoying a milder caffeinated beverage (link: http://bit.ly/1kymOm3) like kombucha tea, white tea, or green tea. Coffee is not only high in caffeine, but extremely acidic. It may be something you can sneak in from time to time, but something your body may do best avoiding completely in the short-term. Also, for fibromyalgia relief, I’d highly recommend avoiding gluten completely. Gluten’s inflammatory nature is often a pain trigger for fibromyalgia, and since gluten-containing foods are often a big part of a transitional plant-based diet in the form of seitan and other meatless alternatives, it’s possible to overdo them. The transition to the Crazy Sexy Diet is not always an easy one–I certainly had my good and bad days! But, stay positive, drink lots of nourishing water, and keep me posted!
These are all wonderful responses to Nicole, thank you ladies. Sage advice. Nicole, sending you extra hugs and love during this time. xo kc
Hello,
Just read your note about foods and depression. But I wanted to just mention that if people use primrose oil as I did religiously years ago, it will increase estrogen levels. So for women who have cancer and they are estrogen positive I would definitely recommend staying away from that.
have a great day!
Vicky
Dear Kris,
Thank you for the post. I love it that you make it so easy to ask questions about health!
I have been following your book, Crazy Sexy Diet. I love it. I juice every two days and use the pulp to make a smoothie. I consider myself to eat fairly clean. I would say 70/30. Each spring /fall I am noticing that I am experiencing allergies, congestion in my head and sinuses and more tired than usual. I do the Nettie pot and a sinus steam with essential oils of tea tree, peppermint, oil of oregano and a pinch of cayenne pepper. I also do oil pulling with organic coconut oil with a little oil of oregano and a pinch of cayenne pepper added. I also drink tea made with fresh ginger root, while these remedies seem to help me get through the day, the congestion does not get better. Any suggestions?
Deanna
I have found the supplement MSM to work great for that! I had a really bad sinus infection and took an antibiotic for a week but still felt really poorly after finishing the antibiotic. Then I remembered reading about how great 3,000 – 6,000 mg of MSM is for sinus infections and I felt all better after taking it. It was recommended to take it for 6 weeks and then only as needed after that. I found it in my organic health food store. I hope that helps!
My naturopath suggested I try quercetin for my allergies, about 1/4 tsp of the powder twice a day. I have noticed it helping as my allergies are worse when I forget to take it. Maybe you could ask your doctor if you could try this?
Hi Dee,
I have suffered with Chronic postnasal drip since 2007! I have tried everything you mentioned and more. Things seemed to improve but then no. I recently discovered my body has Lyme disease, I only discovered this thanks to the fact that I found a severe deficiency in vitamin A despite eating lots of vitamin A foods. In my research to find the cause of Vit A deficiency I stumbled upon different studies that show that Vitamin A, Vitamin C, D and E all work in concert to maintain a healthy sinus. Since I have been supplementing vitamin A with MEGA doses of vitamin C (best antihistamine in the world!) and just the basics for the other vitamins, my chronic post nasal seems to be going away! You may find this helps you. 😉
Hi Dee,
Sounds like you’ve basically covered all the bases! To avoid congestion, be sure that your clean diet avoids all dairy foods, gluten-containing foods, and sugary foods, especially right before and during allergy season. You may also consider adding menthol and eucalyptus oil to your vapor steam, and using a hot pack on your sinuses to feel relief. Stay hydrated (you need 2-3 liters of water daily), and also consider garlic supplements to relieve head congestion. And finally, try sleeping with your head elevated on an extra pillow. This can ensure you get the quality rest you need during allergy season. Hope that helps! xo
I would ask your doctor about Aqua tab…Its prescription only. I had a similar issue and that no over counter seem to clear it up. Took it for 10 days as recommend and I never had a problem since. I had a co-work with a high congestion issue-constant nasal blockage, hard to breathe. Told him to ask doctor about Aqua-tab…a few weeks later he had the biggest smile on his face telling how well the medication worked. Can’t get it over the counter this is prescription only by a doctor. Visit to doctor cost me around $70.00 one time. It was costing a lot more to fight it over the counter medication and was not knock it out. If you have stubborn congestion that seems like no matter what you try it keeps coming back, I recommend asking doctor about Aqua tab.
Thoughts on use of compounded female testosterone in menopause? I am reluctantly doing this due to extremely low testosterone levels and evidence of muscle fatigue/loss of recovery. Also worried about bone density. If cream doesnt work i will be on the hunt for more answers. Thoughts?
Dear Cindy,
While I haven’t fully delved into research on the efficacy and safety of testosterone creams during menopause, a good bit of research has and is being done at the moment, including this study which is about to print: http://1.usa.gov/RZkuZv. For your bones, check out this oldie but goodie by Dr. Joel Fuhrman: http://bit.ly/1pN5b1M
xo,
kc
I’m curious to know if you could shed any light on reasons for chronic uti’s/bladder infections. I’ve only been sexually active for a year and a half, and in that time I’ve experience at least a dozen infections in my urinary tract. All my doctors want to do is put me on stronger and stronger antibiotics for months at a time! Is there anything that I can be doing with my diet and juicing to keep my body from spiralling out of control every few weeks?? I’m so tired of being wiped out my medication that just leads to different infections, a weakened system and kidney stones 🙁
I need some Kris wisdom!
I’m not sure if your problem is more serious, but when I first became sexually active, I too had several urinary tract infections. A friend told me how important it is to urinate after intercourse (always). Doing so removes any impurities that often times get pushed into the urinary tract during intercourse. Hope this helps!
You should try to see a urologist, or several different doctors. If you don’t like how your doctor is handling it, get a second opinion, or 6.
Also, not that this will “cure” your problem, but cranberry juice or cranberry extract is good for urinary tract health. Maybe a steady regimine would help stave off future infections?
I’m also curious if you’ve only been sexually active with one partner, or with multiple. If it’s the same person every time perhaps they are transmitting something to you that your body doesn’t like. Try sending Them to the doctor, and of course make sure you’re both tested for STDs and STIs.
HI Emilie,
I was in the same boat 5 years ago, almost got the point of getting an operation, it was a lot of pain and I was on antibiotics every two months…
Here is what I suggest you to do that worked for me:
– take probiotics in pills daily (aciphidolus and biofidus – I used Jamieson but there are other brands out there) – and take some extra right after having intercourse with a lot of water – don’t overdose of course!
– switch your soap to a all natural and organic soap unscented, for example dr browners. I used to use dove soap and I believe this was destroying my natural balance and removing all good bacteria that acted as a natural barrier.
– wash yourself before and after intercourse with the natural soap
– change your laundry soap to all natural with NO scent.
– Drink plenty of water after sex, and urinate right after.
I’m no doctor but I am UTI free since 5 years
hope this works for you as well!
Ii had recurrent infections; one doctor wanted to put me on a permanent low dose of antibiotics, but it turned out that I had a structural problem in my bladder that was easily repaired with minor surgery. You could request an ultrasound, and in the meantime, drink heaps of water, and cranberry juice, and always empty your bladder soon after sex.
I’m a nurse & have one kidney so have to be careful. the best thing to prevent UTI’s is drinking lot’s of pure H2O & for sure urinating post sex. Taking the extra strength cranberry concentrate in capsule form can be helpful,as it prevents the bacteria from adhering to the bladder wall. I once healed a UTI by the cranberry concentrate & brewing infusion of herbs Marshmallow Root & Buchu Leaf I learned from a Herbalist while traveling, felt better within 2 days. Drank about a quart of the tea each day for about 5 days
Hi Emilie,
For chronic UTI’s, be sure you’re drinking at least 3 liters of water daily and avoiding anything sugary—even the higher sugar fruits like bananas, watermelon, mango, pineapple, and dried fruit. Your juices should also be low in fruits—stick with the 1:3 ratio of fruits to veggies to be sure they’re high in nutrients and low in sugar. Also, your overall diet should keep you in a healthy alkaline place. Check out my video here: http://bit.ly/U7LqrQ, and stay tuned in the very near future for a new post on pH power.
xo,
kc
I’ve been on the CSD for years and LOVE it! I also had reoccurring UTIs for years until my holistic ob/gyn prescribed vegan (prescription) probiotics. They truly changed my life. He also recommended I take a shot of cranberry and two glasses of water immediately after intercourse. These two pieces of advice have worked wonders! Hope you find some peace……I know how incredibly painful and frustrating reoccurring UTI’s can be. ?
Hi, I would Like your thoughts on gummie vitamins. They are so much easier on the tummy but are they really the same potency?
Thanks
Hi Terry,
The only problem with the gummies is the sugar content. You often end up taking in a good bit of sugar just to meet your requirements. But, the vitamins and minerals are plenty potent. Check out my supplements blog for more info on which ones you should take: http://bit.ly/1ho43eh
xo,
kc
I just wonder what your “go to” easy to make dinners are for those nights that you just really don’t feel like cooking? I used to always have a boxed pizza in the freezer for those days…but now I struggle on those nights.
Jackie, one thing I do on those nights is throw together a smoothie. There are so many variations to make a complete meal, but one I love is some green juice (or milk of choice if you’re out of juice), pom juice, non fat organic greek yogurt, tofu, blueberries and other super fruits, ground flax, wheat germ, hemp seeds, spinach/kale/whatever greens you like, and some peanut butter. Some days this is all I’ll sip on all day and then have a light dinner 🙂
E-Z dinner idea:
Lightly saute or steam crook-neck squash or zucchini and place on cooked quinoa. Sometimes I add canned diced tomatoes to the squash.
Sprinkle toasted almonds on top. Voila!
p.s. now that summer is here, use fresh tomatoes if you have them with fresh oregano from your garden.
Hi Jackie,
One of my favorite easy meals is vegan penne a la vodka (with a large salad as well of course!). You can get the recipe and watch me make it here: http://bit.ly/1wWzS9R. You also might find my meal planner and tips helpful: http://bit.ly/1hHm3VR. And there are a ton of simple recipes in my recipes section, enjoy! http://bit.ly/1pAMEst
xo,
kc
What about calcifications in breast? Does certain foods cause this?
I’ve had two biopsies which ended up being calcifications. Any input would help.
I love reading your blog!! So many helpful things. I love your juicing ideas.
Thank you.
Mary
Hi Mary,
You can research Nettle. It is very good for calcification. Also avoid xeno-estrogens like the plague. If you consume soy, research more about it.
Cheers!
Dear Mary,
I’m no pro on breast calcifications, but I do know that in most cases, they just show up regardless of diet or health habits, and are of no concern. Here’s a bit more from Dr. Andrew Weil: http://bit.ly/1hsU92i
xo,
kc
Thanks for the info Kris! For the elimination diet, I wonder if giving the body just 2-3 days to stop caffeine is enough. It is such an addictive substance, and from personal experience, 3 days is just about when the withdrawal got the most intense. I’ve been off caffeine for a while now, and think that it would be very difficult to eliminate other areas of the diet while trying to readjust to it. The only way I could mentally get off was to allow myself whatever other comfort food I felt I needed. Now that I’m off, I can easily eliminate anything for awhile, since I’m no longer on the caffeine addiction rollercoaster! I can also say that being off caffeine alone has cleared up a lot of energy and food issues.
Ah, yes. Good suggestion!
Hi Kris…I am wondering….During a routine scan the doctors found what they tell me is a ‘tumor’ in my right lung but since I have never smoked and don’t have any symptoms it is just something that needs to be ‘watched’.What kind of dietary additions would I make to keep the supposed tumor at bay….they said some people just have these things forever with no problem…Thanks ,Katt
Hi Kris, You are such a life changing person. You give so much to others with so much information. My sister has a type of bacteria growing in her breast and it has been getting infected every time she stops taking the antibiotics. The doctor has literally cut out the infected area three times already. She is about to ask her to remove the whole breast. I know you’re not a physician, but can you give me some advice that I can pass on to her? Thank you for sharing your story.
Love the tagline of this post! LOL
Hi Kris,
Could you do a post or video about the best water filters? There’s all different kinds, ones with pumps, ones without, ones that filter out everything then add minerals back in, etc. I was wondering what kind is the best. Also, do you filter out fluoride? Thank you so much.
I’ve cut meat out of my diet, but now I’m wondering about my shoes. I have to admit I love leather, especially boots. But I’m not sure how to reconcile my vegan lifestyle and my aversion to pleather. I’m curious what choices you make when it comes to footwear.
Thanks,
Maureen
Hi gorgeous Kris,
We are going to adopt a dog and we are wondering what to feed him/her? What do you feed your beautiful pups? Are they plant strong??
Thanks in advance for your beautiful wisdom.
We love you
Cate xxxx
Hi Kris,
I love your site and your beautiful way of writing.
I am a food technologist and chef and wanting to study nutrition (distance learning). Would you be able to tell me what the best nutrition course is out there please?
Thank you
Sally
Kris, I love your blog! I have been with you a long time now and you still continue to inspire, challenge and educate me. Blessings! Can we pre-order your book yet? Happy writing!
Want to know how to keep from developing polyps. Recently had my colonoscopy (which I’ve not seen you mention), had a polyp removed. Thoughts (and thoughts on that 50 year old MUST HAVE procedure)…?