Aubrey is a Clinical Nutrition and Wellness Consultant and owner of Living Balance Wellness, based in Greater Boston. She is an avid speaker and has an up-coming book “The Pantry Make-Over.” She has been involved in the health and wellness field for over 15 years.

As a child and young adult Aubrey was frequently sick. She experienced chronic bronchitis, ear infections, was underweight, and had symptoms of type-2 diabetes. She suffered from chronic fatigue, chronic pain, and depression, and caught every cold or flu that was going around. Traditional medicine did not offer Aubrey any definitive diagnosis of her symptoms, and they continued to persist. It wasn’t until she was dismissed by a physician when in her early 20’s and abruptly handed a prescription for Prozac that Aubrey decided to take matters into her own hands. Aubrey’s journey to wellness began as a certified herbalist and she later achieved a Masters in Holistic Nutrition. She is also certified in Functional Diagnostic Nutrition which allows her to order clinical tests such as saliva for hormonal function, blood for allergy testing and stool for pathogen infection. In addition, Aubrey provides hair mineral analysis and Metabolic Typing, a form of genetic testing focused on the nervous system function. She is one of only 19 Metabolic Typing Advisers in New England.

With her clients, Aubrey works with specific foods and nutrients to restore balance to the body. Her approach is unique, in that she determines a person’s genetic nutritional requirements based on their individual metabolic make-up. Aubrey is successful in helping many of her clients determine the root cause of chronic health complaints that may have otherwise gone unexplained or undiagnosed. She specializes in:

• Type II Diabetes
• Candida
• Chronic Fatigue
• Digestive Issues
• Anti-Aging
• Weight Loss
• Celiac Disease
• Food Allergies

Contact Aubrey and schedule your orientation session to get started on your health goals!

I recently wrote about how stress can impact your adrenal glands and what that could mean for your body and how you’re feeling. To maintain proper adrenal function, it is imperative to control your blood sugar levels and the following guidelines will help you do that:

• Eat a small meal or snack every three to four hours.
• Eat within the first hour upon awakening.
• Eat a small snack near bedtime.
• Eat before becoming hungry. If hungry, you have already allowed yourself to run out of fuel (low blood sugar/ hypoglycemia), which places additional stress on the adrenal glands.

An excessive ratio of carbohydrates to protein results in excess secretion of insulin, which often leads to intervals of hypoglycemia. The body, in an attempt to normalize blood sugar, initiates a counter-regulatory process during which the adrenals are stimulated to secrete increased levels of cortisol and adrenalin. It follows that an excessive intake of carbohydrates often leads to excessive secretion of cortisol. This contributes to chronic cortisol depletion and consequently, adrenal exhaustion. Reduced DHEA is an early sign of adrenal exhaustion.

In order to stabilize blood sugar, you must maintain a balance between two hormones, glucagon and insulin, which are produced by the pancreas. Protein in the diet induces the production of glucagon. Carbohydrates in the diet induce the production of insulin. Insulin promotes fat (energy) storage. When excess carbohydrates are eaten, the body produces large quantities of insulin and little glucagon. This high level of insulin results in more fat being formed and stored.

When insulin is high and glucagon is low, the adrenals are called upon to produce excess cortisol as a back-up response to help raise blood sugar in the absence of adequate glucagon. This occurs at the expense of the adrenal glands, contributing to adrenal exhaustion.

Balance Your Meals

The optimal level of insulin to glucagon is achieved by a diet that contains carbohydrates balanced with proteins in a ratio of approximately two to one, that is, approximately two grams of carbohydrate per gram of protein and gram of fat per meal or snack. 

The Role of Fat

A small amount [3/4 tsp. to 1 tsp.] of fat (butter) or cold pressed vegetable or seed oil should be a part of each meal in order to help control the rate of entry of glucose (blood sugar) into the bloodstream.

In order to make balancing this glycemic control diet easier, you can purchase books containing nutritive value charts, as well as ones containing a glycemic index These charts will enable you to quickly locate foods you would like to eat, and help determine whether they are in appropriate balance for your meals.

Making the Most of Meal Balancing

As there is no exact dietary balance that applies to all people, it is critical to understand each person’s role in the development of an ideal eating plan. In order to determine how well a blood sugar balanced diet is working, one must pay attention to one’s own body.

For example, if you feel mentally and physically alert throughout the day, this is generally a good sign that you are eating frequently enough and in the right balance. Eating small, carefully balanced meals every 4-5 hours will preclude hunger and fatigue in most people. It is up to each person to become aware of how they respond to the meals they eat. A properly balanced meal with good digestion and absorption should sustain mental and physical energy for 4-6 hours.

Need guidance on balancing your meals for blood sugar control? Get in touch with me!

These days, we’re all under stress almost every day, which is not easy on the adrenal glands.

The adrenal glands (also known as suprarenal glands) are the triangle-shaped endocrine glands that sit atop the kidneys. They are chiefly responsible for regulating the stress response through the synthesis of corticosteroids and catecholamine, including cortisol and adrenaline.

When the adrenals are tired, the body may experience a number of different symptoms. I test for these via an Adrenal Stress Profile Test.

Are you tired, or getting sick often?

The Adrenal Stress Profile tests your hormone and immune system function. Compromised adrenal and hormone function can result in the following symptoms:

*       Anxiety, depression                                     * Sleep disturbances

*       Immune system stress                                * Poor Concentration

*       Thinning premature aging skin                  * Memory Lapses

*       Heart disease/arteriosclerosis                   * Hotflashes

*       Irregular menstruation                               * Night Sweats

*       Vaginal dryness                                            * Slow Healing

*       Painful intercourse                                       * Reduced Libido

*       Lethargy / fatigue                                          * Loss of Appetite

*       Unexplained weight gain

Numerous health complaints can be relieved, if not resolved, through hormone testing and therapy. Symptoms are the LAST thing to appear when there is an imbalance in the body. They are the RED LIGHT on your on your engine. Don’t wait to treat the symptoms. Get to the underlying cause. With a simple saliva test, you can test 11 different hormones in the body and determine how your internal system (specifically your adrenal function), is responding to stress.

Common Causes Of Adrenal Stress

• Anger
• Fear
• Worry/anxiety
• Depression
• Guilt
• Overwork/ physical or mental strain
• Excessive exercise
• Sleep deprivation
• Light-cycle disruption
• Going to sleep late
• Surgery
• Trauma/injury
• Chronic inflammation
• Chronic infection
• Chronic pain
• Temperature extremes
• Toxic exposure
• Malabsorption
• Maldigestion
• Chronic illness
• Chronic-severe allergies
• Hypogycemia
• Nutritional deficiencies

Associated Symptoms And Consequences Of Impaired Adrenals

• Low body temperature
• Weakness
• Unexplained hair loss
• Nervousness
• Difficulty building muscle
• Irritability
• Mental depression
• Difficulty gaining weight
• Apprehension
• Hypoglycemia
• Inability to concentrate
• Excessive hunger
• Tendency towards inflammation
• Moments of confusion
• Indigestion
• Poor memory
• Feelings of frustration
• Alternating diarrhea and constipation
• Osteoporosis
• auto-immune hepatitis
• auto-immune diseases
• Lightheadedness
• Palpitations [heart fluttering]
• Dizziness that occurs upon standing
• Poor resistance to infections
• Low blood pressure
• Insomnia
• Food and/or inhalant allergies
• PMS
• Craving for sweets
• Dry and thin skin
• Headaches
• Scanty perspiration
• Alcohol intolerance

Functions of DHEA

• Functions as an androgen (a male hormone) with anabolic activity. Anabolic refers to the building or synthesis of tissues.
• Is a precursor that is converted to testosterone (a male hormone). Is a precursor to estrogen (a female anabolic hormone)
• Reverses immune suppression caused by excess cortisol levels, thereby improving resistance against viruses, bacteria and Candida albicans, parasites, allergies, and cancer.
• Stimulates bone deposition and remodeling to prevent osteoporosis.
• Improves cardiovascular status by lowering total cholesterol and LDL levels, thereby lessening incidences of heart attack.
• Increases muscle mass. Decreases percentage of body fat.
• Involved in the thyroid gland’s conversion of the less active T4 to the more active T3.
• Reverses many of the unfavorable effects of excess cortisol, creating subsequent improvement in energy/ vitality, sleep, premenstrual symptoms, and mental clarity.
• Accelerates recovery from any kind of acute stress (e.g., insufficient sleep, excessive exercise, mental strain, etc.).

What Cortisol Does

• Mobilizes and increases amino acids, the building blocks of protein, in the blood and liver.
• Stimulates the liver to convert amino acids to glucose, the primary fuel for energy production.
• Stimulates increased glycogen in the liver. Glycogen is the stored form of glucose.
• Mobilizes and increases fatty acids in the blood (from fat cells) to be used as fuel for energy production.
• Counteracts inflammation and allergies.
• Prevents the loss of sodium in urine and thus helps maintain blood volume and blood pressure.
• Maintains resistance to stress (e.g., infections, physical trauma, temperature extremes, emotional trauma, etc.).
• Maintains mood and emotional stability.

Excess Cortisol

• Diminishes cellular utilization of glucose.
• Increases blood sugar levels.
• Decreases protein synthesis.
• Increases protein breakdown that can lead to muscle wasting.
• Causes demineralization of bone that can lead to osteoporosis.
• Interferes with skin regeneration and healing.
• Causes shrinking of lymphatic tissue
• Diminishes lymphocyte numbers and functions
• Lessens SIgA (secretory antibody productions). This immune system suppression may lead to increased susceptibility to allergies, infections, and degenerative disease.

Balancing Your Meals For Blood Sugar Control

To maintain proper adrenal function it is imperative to control your blood sugar levels and the following guidelines will help you do that:

• Eat a small meal or snack every three to four hours.
• Eat within the first hour upon awakening.
• Eat a small snack near bedtime.
• Eat before becoming hungry. If hungry, you have already allowed yourself to run out of fuel [low blood sugar/ hypoglycemia], which places additional stress on the adrenal glands.

An excessive ratio of carbohydrates to protein results in excess secretion of insulin, which often leads to intervals of hypoglycemia. The body, in an attempt to normalize blood sugar, initiates a counter-regulatory process during which the adrenals are stimulated to secrete increased levels of cortisol and adrenalin. It follows that an excessive intake of carbohydrates often leads to excessive secretion of cortisol. This contributes to chronic cortisol depletion and consequently, adrenal exhaustion. Reduced DHEA is an early sign of adrenal exhaustion.

In order to stabilize blood sugar, you must maintain a balance between two hormones, glucagon and insulin, which are produced by the pancreas. Protein in the diet induces the production of glucagon Carbohydrates in the diet induce the production of insulin. Insulin promotes fat (energy) storage. When excess carbohydrates are eaten, the body produces large quantities of insulin and little glucagon. This high level of insulin results in more fat being formed and stored.

When insulin is high and glucagon is low, the adrenals are called upon to produce excess cortisol (see later on in the document what cortisol is all about) as a back-up response to help raise blood sugar in the absence of adequate glucagon. This occurs at the expense of the adrenal glands, contributing to adrenal exhaustion.

Balance Your Meals

The optimal level of insulin to glucagon is achieved by a diet that contains carbohydrates balanced with proteins in a ratio of approximately two to one, that is, approximately two grams of carbohydrate per gram of protein and gram of fat per meal or snack.

The Role of Fat

A small amount [3/4 tsp. to 1 tsp.] of fat (butter) or cold pressed vegetable or seed oil should be a part of each meal in order to help control the rate of entry of glucose (blood sugar) into the bloodstream.

In order to make balancing this glycemic control diet easier, you can purchase books containing nutritive value charts, as well as ones containing a glycemic index These charts will enable you to quickly locate foods you would like to eat, and help determine whether they are in appropriate balance for your meals.

Making the Most of Meal Balancing

As there is no exact dietary balance that applies to all people, it is critical to understand each person’s role in the development of an ideal eating plan. In order to determine how well a blood sugar balanced diet is working, one must pay attention to one’s own body.

For example, if you feel mentally and physically alert throughout the day, this is generally a good sign that you are eating frequently enough and in the right balance. Eating small, carefully balanced meals every 4-5 hours will preclude hunger and fatigue in most people. It is up to each person to become aware of how they respond to the meals they eat. A properly balanced meal with good digestion and absorption should sustain mental and physical energy for 4-6 hours.

Please get in touch if you suspect that you’re suffering from Adrenal Fatigue… I can help. 

Gluten is the protein found in many grains, including wheat, rye, barley, triticale, spelt, durum, semolina, couscous and seitan. Most breads, pastas, pastries, muffins, cereals, pancakes, waffles, and crackers contain gluten. Although grains containing gluten are okay in moderation for some people, in general they are widely over consumed, and have been known to result in food allergies or sensitivities, celiac disease, digestive issues and inflammation.

If you tend to consume gluten every day or week, (which is not hard to do), it might be wise to avoid it altogether for a while, then reintroduce it in moderation after a period of no less than three months. If you want to test how gluten affects you, it is very important to completely eliminate it for the full three months. This is because it can take up to 90 days for gluten protein to metabolize out of your system. You’ll need to give yourself a 90 day or more  break in order to properly assess whether it has a negative influence.

If you know you are gluten sensitive, or have been diagnosed with celiac disease, you can start to heal or minimize your sensitivity by eliminating gluten from your diet, as well as identifying and removing other culprits that can lead to gut inflammation (As a functional wellness and nutrition consultant, I can work with you to follow an anti-inflammation diet if needed). Once that process has been completed, you can strengthen your digestive system with specific nutrients identified for your individual needs.

Initially, following a gluten-free diet can feel overwhelming. However, with time and patience, you’ll find there are many foods you already enjoy that are gluten free and many tasty substitutes for those that are not. That being said, buyers beware! Don’t be fooled into thinking you’re improving your eating habits and choosing healthier options simply by purchasing items that state “gluten free” on the package.  Many of these items contain nutrient deficient starch such as corn starch, potato starch, rice starch, and tapioca. When shopping gluten free, look for whole grains that are naturally free of gluten such as quinoa (keen-wah), buckwheat, amaranth, millet, wild rice, and brown rice.  All of these grains, aside from rice, also contain the highest amount of protein out of the grain family, amaranth being the highest and most complete.

If you’re unsure about how to get started on a gluten free diet, please contact me for help – I am an experience functional nutrition consultant. You can even try going grain free altogether for a few weeks or months. You’ll most likely lose weight, and feel quite energized.