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The Methylation Diet and Lifestyle

AND BONUS RECIPE!


Methylation pathways are an incredibly important part of human metabolism that operate
in many behind the scenes systems for detoxification, neurotransmitter production and
epigenetic regulation of gene expression.
Many of us are becoming more aware of imbalances that exist in the enzymes that operate methylation
pathways, either through genetic testing (such as MTHFR) or the results of lab tests that show elevated levels
of homocysteine and other methylation intermediates. Defects in methylation are associated with a whole
host of conditions including ADD/ADHD, allergies, autism, diabetes, chronic fatigue, depression, dementia,
neural tube defects, Parkinsons disease and Alzheimers disease. So when these imbalances are present, the
obvious question is, what should be done?

Before we reach for a pill, be it methylated folate or B12, or more, consider


this: in clinical practice, the shotgun approach of reaching for supplements is
not uniformly successful. Some individuals respond well, but others dont, and
some even find they cannot tolerate the supplementation. And, there is now
research that suggests we should indeed be cautious with long-term high-
dose supplementation of methylation factors; conditions such as autoimmune
disease, Autism Spectrum Disorder, and cancer, all have associations with
excessive methylation. So, especially in the absence of long term studies,
carefully striking the right balance is absolutely paramount.

The Methylation Diet and Lifestyle that we propose is a safe, all-encompassing


approach to healthy methylation. It provides the right nutrients needed across
all the enzymatic pathways, and supports the important interplay of diet and
lifestyle factors that also exert their effects on methylation, and which are not
addressed with supplementation alone.

PURCHASE THE FULL EBOOK HERE

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In the Methylation Diet and Lifestyle eBook, youll find all the information you need to understand
how to support healthy methylation and put it into practice:

A review of the state of the research on methylation


How to be more targeted and judicious in your use of supplementation
Nutrients involved in methylation, and their food sources
The role of adaptogenic methylation balancers
The connection between gut health and methylation, and what to do
about it
Lifestyle factors with direct impact on methylation, including
environmental toxins, sleep, stress, and exercise
How to reduce excessive demands for methyl donors, to avoid drained
reserves
The Methylation Food Plan; foods to eat for methylation health
Example Menu Plans (hypoallergenic and Paleo)
40+ recipes rich in methylation nutrients

The methylation plan can be easily combined with other dietary and lifestyle protocols, as necessary.

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Many foods and nutrients are essential for healthy methylation. Below are some selected key
nutrients and example food sources. A complete list of nutrients and foods can be found in the
eBook.

Table: Selected Nutrients for Methylation Support and Example Food Sources

Nutrient Role Example Food Sources


Zinc Cofactor for BHMT which converts Shellfish, pumpkin seeds,
homocysteine to methionine sesame seeds
Magnesium Cofactor for conversion of Nuts, seeds, cocoa, whole
methionine to SAMe grains, legumes
Riboflavin Cofactor for MTHFR and MTRR Egg, liver, mushrooms,
enzymes almonds
Niacin Cofactor for MTHFR enzyme Meats, fish, mushrooms,
sesame seeds
Folate Source of folate derivatives for Legumes, seeds, leafy
MTHFR enzyme and methionine greens, liver
synthesis
Vitamin B12 Cofactor for MTHFR enzyme Animal products
Betaine Cofactor for BHMT enzyme Beets, spinach, quinoa

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BONUS! Here is a free recipe that we are delighted to share from the eBook. Enjoy!

Whole Beet Salad with Cashew Dressing


Servings: 2. Cook time: 15 minutes for assembly, more for cooking beets and soaking cashews (can be done the day before and kept
refrigerated)

Ingredients:
4 medium beets (buy with leaves) 1/4 cup walnuts, halved
1 tbsp olive oil
Dressing
Beet leaves from those 4 beets, trim
2/3 cup cashews (soak for at least 1
heavy stems, torn into bite-sized
hour prior)
pieces
2 cloves garlic
6-8 oz kale, wash and trim heavy
1/4 cup apple cider vinegar
stems, torn into bite-sized pieces
1/4 cup extra-virgin olive oil
1 gala apple, cubed into small pieces
Sea salt and
1/2 cup seedless grapes, halved
ground black
1/2 red onion, chopped
pepper
2-3 celery stalks, diced

Method:

To make dressing, blend ingredients in a high power blender or food processor until
completely smooth and not grainy. Set aside.

Roasting beets (this can be done up to 36 hours beforehand and kept refrigerated):

Preheat oven to 350 degrees F. Place rack in middle of oven.

Prepare the beets by trimming the stems (reserve) and ends. Scrub well and cut in half. Toss with
olive oil (enough to coat lightly). Place the beets in an oven-proof dish (with a tight-fitting lid, or
covered with aluminum foil, sides pinched to seal), and add inch of water to the bottom of the
dish.

Cover the beets and roast in the oven for 1-2 hours (depending on the size of the beets) until tender.
Remove from the oven and set aside to cool. Once cooled enough to handle, peel the skin by hand
or using a knife. Cut into bite-sized pieces.

Assemble the salad: In a large mixing bowl, combine greens, roasted beets and other fruits, veggies and nuts.
Add dressing and toss well. Serve immediately.

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