Integrative Health Blog

Are You Eating the Right Type of Protein?

Posted by on Mon, May 08, 2017

For the first time in the United States, life expectancy is decreasing. (See recent article, A New Health Statistic to Worry About).  Many illnesses and diseases are on the rise despite more available health information to prevent, diagnose and treat these diseases.

There are many reasons for these ominous trends but at the top of the list of factors is the quality of our nutrition. So many foods contain unhealthy additives or are void of important nutrients.   Obesity and closely associated diabetes are becoming more common and are examples of what can happen due to deficient nutrition or the consumption of unhealthy, poor quality foods.

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Tags: holistic nutrition, blood sugar, protein

Cut the Carbs and Lose the Weight

Posted by on Tue, Dec 30, 2014

Anita Capizzi RN, CHC

Have you been enjoying the hustle and bustle, the parties and leisure time spent eating and drinking with family and friends this holiday season?

Are you ready to start the new year with healthy habits as your main focus?

Many people tell me that the extra weight they carry around is their main concern - they want to look better and feel better.

As a nurse and a health coach I understand that what’s at stake isn’t just how our reflection looks in the mirror, it’s how our future health will be 5 or 10 years down the line. The connection between the foods we eat and the health we get to enjoy is very real.

Every time that we eat or drink something it affects our internal biology for better or for worse. During the holidays we get our fill of sweets, Xmas cookies, cakes, breads, chocolates, alcohol, cheese, crackers, candies, you name it!

We can all guess that none of the above named foods is affecting our internal biology for the better!

The quicker we can refocus our attention towards healthy habits, the faster the pounds will melt away!

Good health always starts with good nutrition.

A low carbohydrate, moderate protein, high healthy fat lifestyle is my approach. Carbohydrates come in many forms from processed foods like chips and cookies to real foods like salads, fruits and vegetables. Understanding the effect that carbs have in the body is crucial to navigating the way towards better health. In a nutshell, excess carbs create inflammation in the body and that paves the way for chronic diseases to develop, like Type II diabetes, heart disease and arthritis.

I’ve written in previous blogs about the effects of excess carbohydrates and insulin response in the body -

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Tags: carbohydrates, weight loss, pre-diabetes, blood sugar

Carbs, Belly Fat and Processed Foods: A Link to Diabetes?

Posted by on Mon, Aug 18, 2014

Anita Capizzi RN, CHC

In my last blog, “ Is Low Carb for Everyone?”, I spoke about low carb diets and why I believe that everyone can benefit from reducing the amount of carbohydrates in their diet.

As a recap, I said that from my unofficial research, it seems as though Americans eating the Standard American Diet take in anywhere from 250-400+ grams of carbs/day which would be roughly 50% or more of the total food intake/day.

The SAD Diet

The SAD, or standard American diet, is full of flour products like bread, sweets, cookies and pasta, sugar from low fat processed foods and beverages, and starchy grains and vegetables like rice and potatoes - all of which are carbohydrates.

Beware of the Grocery Stores

The food industry, in their quest for sales, finds the “bliss point” in those chips, cookies and ice cream which keeps us coming back for more. In his book, “Salt, Sugar, Fat -How the Food Giants Hooked Us”, Michael Moss writes that we should "think of the grocery store as a battlefield, dotted with landmines itching to go off."

Those “landmines” contribute to the high levels of obesity and chronic disease we see in this country.

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Tags: belly fat, pre-diabetes, blood sugar

Is Low Carb for Everyone?

Posted by on Mon, Aug 04, 2014

Anita Capizzi RN, CHC

Buzzwords change over the years, don’t they?

In the 80’s it was “low fat” and “no fat” and 6 servings of carbs per day!!

But today the buzzword in nutrition seems to be “low carb”.


What does low carb mean exactly and why should we pay attention?

In the United States, our government has revised the nutritional guidelines 5 times since WWII.

Most of us grew up learning about the 4 food groups : meat, dairy, fruits/ vegetables and starches. Your plate was supposed to have food from each group to create a balanced meal.

In the 1970’s we were told to ditch butter, eggs and cheese because they were harmful and that margarine, egg substitutes and low fat dairy were needed to prevent heart disease. Type II diabetes and obesity rates have skyrocketed since then as people have replaced fats with processed carbohydrates which contain boat loads of refined sugar. And…..heart disease is still the #1 cause of death in the U.S. So, you could say that we’re sicker now than we were before.

How times have changed

Last month, Time magazine’s cover story said “Eat Butter” with the tagline :

“Scientists labeled fat the enemy. Why they were wrong.

Mainstream publications are slowly/finally giving copy to these facts:

1. To the body a whole wheat bagel and a bag of M&M’s are the same — sugar

2. Sugar causes inflammation in the body.

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Tags: carbohydrates, pre-diabetes, blood sugar

Holistic Nutrition: The Thing About Fruit Is...

Posted by on Tue, Jun 24, 2014

Anita Capizzi RN, CH


Summer is here!

One of the biggest reasons I love summertime is the fruit!  Beautiful berries, watermelon, cherries, peaches, nectarines and plums - all make my mouth water. They also bring back memories of trips to the local farm when I was a kid to buy fresh produce, long before farmer’s markets were “en vogue”.

Now that I am older, I am also wiser when it comes to eating fruits.

As you know from reading my blogs, I am interested in helping people understand how blood sugar problems can lead to insulin resistance, pre-diabetes and Type II diabetes.

You’ve heard the phrase “work smarter, not harder”, right?

I want to remind you of a tip I have given you before to help you make smart decisions when it comes to enjoying all the beautiful and luscious fruits that are in season now.

Here is my healthy tip:

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Tags: holistic nutrition, diabetes, pre-diabetes, blood sugar

The Magnesium and Diabetes Connection

Posted by on Wed, May 14, 2014

Dr. Mercola posted an article, Low Magnesium May Play Key Role in Insulin Resistance and Diabetes about low magnesium and it’s role in insulin resistance and diabetes, two things that I have a great interest in and have posted  numerous blogs about.

He states that an estimated 80% of Americans are deficient in this important mineral!

There can be many reasons: nutrient depleted soil, nutrient deficient diets, intestinal problems, kidney problems, diabetes, age, certain medications.

My focus here will be on the relation to Type II diabetes. Dr. Mercola says “ the evidence is clear: if you want to optimize your metabolism and keep your risk for type 2 diabetes low, one of the things you need to do is consume adequate magnesium.”

How to Increase Your Magnesium Intake with Food

The easiest way to do that is to eat foods that are high in magnesium:

  • dark leafy green vegetables

  • sea vegetables like dulse,nori, wakame, kelp

  • unrefined sea salt

  • sunflower and pumpkin seeds

  • nut butters

  • almonds, cashews, brazil nuts

  • brewer’s yeast

  • wheat germ

  • cilantro, dandelion

  • unprocessed grains

In a recent 2013 study, according to Mercola, pre-diabetics with the highest magnesium intake, reduced their risk for blood sugar and metabolic problems by 71%!!

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Tags: insulin resistance, magnesium, diabetes, blood sugar

Prediabetes is a Slippery Slope

Posted by on Tue, Jan 28, 2014

Anita Capizzi RN, CHC

I had a disturbing thought the other day while I was thinking about the slippery slope towards diabetes and it was this -- most people don’t even KNOW what their blood sugar is!!!

Can you be sure that you are not at risk for pre- diabetes without knowing your blood sugar level? No, I don’t think you can.

Prediabetes May be the Start of Future Serious Health Problems

According to a recent article, nearly 80% of people with pre-diabetes thought that they were in great or very good health! That tells me that there is a lot of public eduction that needs to be done!! Prediabetes leads to full blown diabetes, which is associated with heart disease, heart attack, stroke, blindness and more. Click here to read the complete article -

If you are overweight..... you need to know your blood sugar level.

If you don’t get much need to know your blood sugar level.

If you are on blood pressure need to know your blood sugar level.

If you have stubborn belly fat or metabolic syndrome…you need to know your blood sugar level.

If you are Native American, African American , Hispanic or should know what your blood sugar level is.

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Tags: diabetes, pre-diabetes, blood sugar

Let's Prevent Diabetes Now!

Posted by on Mon, Sep 23, 2013

Anita Capizzi RN, CHC            

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Tags: insulin resistance, metabolic syndrome, diabetes, pre-diabetes, blood sugar

Diabetes and Prevention Seminar Oct. 5, 2013: Control Your Blood Sugar

Posted by on Mon, Sep 16, 2013

Take Control of Your Blood Sugar Now!

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Tags: insulin resistance, metabolic syndrome, diabetes, pre-diabetes, blood sugar

Finally...Help for Blood Sugar and Carbs with Transglucosidase

Posted by on Thu, Aug 01, 2013

Warren M. Levin MD

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Tags: insulin resistance, carbohydrates, blood sugar, world wellness store