Dr. Kelly Simms ND, CNS

Naturopathic Doctor and Nutritionist, Fertility Course, Natural Women's Health, Preconception and Fertility

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in Blog· Food Allergy and Sensitivity

Gluten Free Living Primer

Gluten free food and beverage choices are becoming more and more mainstream. In fact, I was amazed to see GF beer, hard cider, and GF snack options at a recent Cubs game! Gluten free living may seem like it’s “new” or a “fad”, but in reality, our evolution points to a diet that was mainly plants, as vegetables and fruits, and animal protein based. A couple of awesome resources to watch about our ancestral diet are:

  1. Loren Cordain – Origins and Evolution of the Western Diet: Health Implications for the 21st Century. Cordain is one of the thought leaders in the “Paleo” diet and research at Colorado State University.
  2. The Perfect Human Diet is presented by C.J. Hunt who presents his research and experience found on his journey in trying to figure out what to eat.

The caution when switching to gluten free living is not to replace the “healthy whole grain, wheat containing, foods” with less health promoting gluten free starches. In fact, gluten free breads, for example, are less healthy from a nutritional perspective than their whole wheat counterparts. They key to making this diet a lifestyle that is truly health promoting is to make the switch to foods that are naturally gluten free, not just processed starches masquerading as health foods due to the gluten free label (GF Dunkin Donuts?!). Here are a few quick tips for making the switch to GF:

  1. Labels to read=not real food. If you have to read a label, it’s generally processed. The more ingredients on the label, the more processed, generally speaking. Save yourself time and headache by reaching for foods that are label-free.
  2. Make an outside-of-the-box breakfast. Breakfast in America means bread, cereal, muffins, pancakes, etc. (read sugar, sugar, sugar, sugar, etc. by the body). Breakfast seems to be a big hurdle because we are trained to think of foods in terms of what meal they belong at. Who says you can’t eat leftover chicken and broccoli for breakfast? Experiment a little in the breakfast department.
  3. Plan ahead. Living a dietary lifestyle that is not mainstream means taking a little extra time to plan and prepare your meals. Preparation does not men more complication. Again, if your foods are label free, pairing them for a tasty meal is simple: eggs+ spinach+ mushrooms for a quick breakfast skillet, bed of kale+grilled salmon (leftover from last night!)+avocado for an on-the-go lunch salad and simple stir fry of peppers + zucchini+onion + organic beef over a bed of steamed cabbage.

Grain free living is well researched and an option to consider for an array of health concerns including fertility, obesity, diabetes, and gastrointestinal concerns. The most important result of making any dietary or lifestyle change is that you feel well and make it work for you!

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Estrogen dominance, or unopposed estrogen, is a th Estrogen dominance, or unopposed estrogen, is a theory in which the level of estrogen outweighs the level of progesterone and other hormones in the body. Picture a seesaw. Estrogen is the person high in the air looking down at the progesterone (and other hormones)- sitting at the other end with their feet on the ground.

Our bodies need estrogen for reproductive, cardiovascular, and bone health. Estrogen is a very important hormone! Too much estrogen, however, can be linked to an assortment of conditions like: 
- Heavy periods
- Migraines
- Water retention 
- Fibrocystic breasts
- Uterine fibroids 
- Endometriosis
- Mood swings 
- Hormonal weight gain

High estrogen can be caused by certain medications, excess body fat, stress, alcohol, liver issues, and synthetic xenoestrogens, so some dietary and lifestyle changes may be needed to correct your hormone levels. And, what about supporting the other hormones? Picture the seesaw again. We can support healthy progesterone production with dietary and lifestyle changes as well!

Was this helpful? If so – like, follow, and don’t forget to comment below any questions you have about estrogen dominance!
There are few health conditions as frustrating to There are few health conditions as frustrating to address and correct as acne.

Courses of antibiotics, dozens of topicals, spironolactone, supplements, and the birth control pill are the main treatments most of my patients have tried before they come to me. While some may be effective, you might be still wondering: is there a way to heal my skin once and for all and not have to use this stuff?

Acne is so frustrating for many because it seems like there are a million things you could be trying. So, what are some NATURAL first steps you can take if you are struggling with acne?

1) Get your hormone levels checked. Knowing if you have any hormone imbalances can help your doctor to cater your treatment plan to your specific needs.

2) Address your gut health. Your gut is the foundation of your health and can be closely tied to skin issues.

3) Try going dairy free. I’ve found this is one food group that can be especially problematic for people that suffer with acne. The thing to know is that you have to avoid it for at least 30 days and also that in the future, you can probably have at least some dairy back. It’s usually not a forever restriction.

If you have questions about your struggles with acne, leave a comment below or send me a DM. I’d love to chat about potential solutions and help you get to the bottom of your skin concerns.
It’s time for another Sunday Supplement highligh It’s time for another Sunday Supplement highlight! Today, we’re talking about Magnesium Glycinate.

Magnesium Glycinate is a supplement that increases magnesium levels. Magnesium is vital in regulating muscle and nerve function, blood sugar levels, and blood pressure. It may also be helpful in the making of bone, protein, and DNA. 

I love magnesium glycinate because it is one of the easiest forms of magnesium supplementation for the body to absorb. It is also gentle on the digestive tract which means it is less likely to cause undesirable side effects such as an upset stomach or loose stool. 

Magnesium glycinate might be especially helpful for you if you suffer from:
- High blood pressure or heart disease
- Type 2 diabetes
- Osteoporosis
- Migraine headaches
- Depression

Do you have more questions about magnesium glycinate? Leave a comment below, or shoot me a DM and we can chat!
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