Top Ten Healthy Habits to Cultivate for 2012

Change is the path to health and making our goals reality.

With the new year approaching our focus naturally turns to healing change. At its essence, this is what choosing a healthy lifestyle is all about.

Change requires;
Acceptance – of where you are now
Acknowledgment – of what habits, thoughts and circumstances got you to this point in your life
Realization that change involves healing of mind, body and spirit
Resolution of your own internal conflict with accepting help & support from others

When you have worked through this process you will be ready to make the first steps to healing change.

My top 10 healthy living habits to cultivate:

1) Most people I see are dehydrated. Hunger can mask dehydration. Aim for half you body weight in oz. of water a day and begin your day with a tall glass of water to curb hunger. Replace soda & juice with water and limit coffee to 1 cup per day.
2) Eat a light meal: 30 - :45 min after you wake up. This is literally breaking your fast and vital to giving you brain the source of glucose it depends upon for fuel. Protein with carbohydrates from vegetables or low GI fruit is the best choice to start your day.
3) Most cultures we think of as healthy eat legumes and beans, nuts and seeds. Add legumes, beans, raw nuts and seeds to your daily diet. The high in fiber, complex carbohydrates (found in beans & legumes) and healthy fats (from nuts & seeds) found in these foods are missing in most American’s diets.
4) Take a high quality Omega 3 / DHA (fish oil) combination supplement every day = 2 grams.
5) Eat pro-biotic and enzyme rich foods every day. High quality (Greek style) yogurt, kefir, fermented vegetables, fresh raw fruits & vegetables are the best food sources. Supplementing is also a good idea. A ½ cup of full fat, plain yogurt or kefir with a few berries is a satisfying snack and will help you lose weight.
6) Eat fish. If you don’t know how to cook it at home – learn how! Wild caught fish is one of the best protein sources on the planet.
7) Eat your greens 2 x a day. Not just lettuces but swiss chard, kale, spinach, beet greens, turnip green, mustard greens. These can be lightly sautéed in healthy olive or coconut oil with some fresh garlic or ginger. Juiced greens are an excellent way to start your day. Greens provide an abundance of vitamins ad mineral lacking in most American diets (magnesium, potassium, folic acid, zinc, & vitamin C)
8) Eat at regularly scheduled times and wake up and go to sleep at the same time every day. Sleep cycle issues abound in our stressed our culture and contribute to hormonal imbalances of cortisol, DHEA, progesterone and testosterone.
9) Practice relaxation everyday. While therapeutic massage, reflexology and other touch modalities are wonderful they are passive. In order for you to re-connect with what is important you must engage in the mind - body connection. Sign up for a weekly yoga class, tai chi class, or guided meditation. Besides being great exercise, all of these have at their core, deep belly breathing which initiates the relaxation response required for healthy living. Consider this as important as drinking water to your health!
10) Cut way back on grains and replace them with healthier and slimming (low GI) vegetables and fruits. Most people have an easier time increasing fruit intake than they do vegetables, so be creative and include vegetables early in the day and through out the day for snacks and with protein in your larger meals. The more you can eat the better – but limit starchy (root and winter vegetables) to 1 serving a day.

And please remember – to surround yourself with supportive people. It sounds obvious but nay sayers need to be avoided and those who are like-minded need to be sought out. A few sessions with me can really make a big difference in your success.

Supplements that can help rev up your metabolism and curb hunger:
Green tea – increases energy expenditure so more calories are burned. Aids in fat metabolism, and high in polyphenols. Offers neuro protection, cardio protection and protection against mutagenic substances.

CLA - Studies show that supplementation with CLA aids in weight management by promoting fat loss. When weight is gained, or regained after a diet, CLA has been found to promote muscle growth as well as to inhibit the growth of fat cells improving the shape of the body.

Carnitene – may help eliminate cravings; increases metabolic rate; increases fat burning and increases energy. Also helps lower cholesterol and triglycerides.
Pantethine - helps with weight loss by supporting healthy fat metabolism stimulate fat oxidation in the liver and other cells, increase energy (ATP production) and thermo genesis in the muscle. Also helps lower cholesterol.

Obviously any supplement can be dangerous if not taken properly. This is especially important if you are taking certain medications that interact with some supplements – so I don’t’ advise you rush out and begin any supplementation on your own. I use only pharmaceutical grade products in my practice and have been trained in how to use these products safely. I also know which nutrients work synergistically with each other or require co-factors in order to work effectively.

Recipe(s) of the month – Greens

Greens n Lemon drink – (1 serving)

1 head organic romaine lettuce or 1 head celery
5 -6 stalks kale or 1 cup fresh organic spinach
3 parsley sprigs (small bunch)
1 -2 organic apples
1 whole organic lemon (peeled)
1 -2 inch piece of fresh ginger

Process all vegetables in a juicer and drink immediately. Very alkalizing.

Loaded with digestive enzymes, calcium, potassium, magnesium, vitamins C, E & folate. Very alkalizing. Drink on an empty stomach.

Sautéed Swiss Chard with Garlic & Dried Cherries – (4 servings)

1 bunch swiss chard washed
¼ cup water
2 tablespoons olive oil
2 cloves minced garlic
2 tablespoons dried cherries
Sea salt to taste
2 tablespoons chopped cashews or pine nuts to garnish

Remove ribs from swiss chard and chop finely. In a sauté pan sauté garlic in olive oil over medium heat for 1 minute. Add water and stir in the swiss chard. Continue cooking until chard is wilted and add cherries, salt and pepper. Serve with garnish of cashews or pine nuts. (Nourish Holistic Nutrition Therapy)

Swiss chard is a powerhouse of wonderful nutrients! It is an excellent source of vitamins C, E, and K, carotene's, chlorophyll, and fiber; minerals including potassium, magnesium, iron, and manganese all of which are essential to a healthy heart. Swiss chard is a very important co-factor in the regeneration of one of the most important antioxidants in the body, glutathione. A major effect of glutathione is that it defends certain lipids, like cholesterol, from free radical attack. It is only after the lipid has been attacked by the radicals that it poses a threat to blood vessel walls. The magnesium present in swiss chard acts as a natural calcium channel blocker by preventing the rush of calcium into nerve cells and thus, the activation of the nerve as well. This helps keep the nerves relaxed. Over-activation of these cells leads to excessive contraction, resulting in conditions like high blood pressure.

The Soy Deception Book Review

Colleague and friend (full disclosure) Sheryl Shenefelt, C.N. and Dr. David Brownstein, M.D. have co-written their latest book on the dangers of soy consumption. I was lucky enough to get one of the first copies to read.

If you are still among the many who believe (incorrectly) that consuming soy products are healthy this book will set you straight. The authors begin by explaining how the beans are grown and harvested to be one of the most lucrative cash crops in the US. In fact the soy industry is nearly a $30 billion industry. The soy industry has masterfully figured out to use virtually every part of the bean so the profit margins are almost 100%.

Unfortunately, most consumers are not aware that soy has found its way into thousands of food products and even health and beauty products. With so many people discovering they are soy intolerant this presents a huge challenge.

Soy is a powerful endocrine disputer and has severe negative consequences on the thyroid. Just consider how many vegans and vegetarians have hypothyroidism - many if not most rely on soy as a main stay for protein. This is a scary scenario. Chapter after chapter provides documented evidence of numerous negative impacts on the body from consuming soy. The chapter on soy based infant formula is particularity concerning.

I should point out that the authors are explaining the dangers of un-fermented soy products. Fermented soy products, such as tempe, miso, natto and tamari.. Soy in it's fermented form is fine in limited amounts and this is in reality what most Asians consume - not soy milk, tofu etc... contrary to what the media has led the public to believe.

The book is easy to read and you don't need a science background to understand it. Each chapter has a Q & A section and a handy review at the end of it. There are also links to other useful books and websites included throughout for continuing your education. A handy recipe section includes gluten, dairy and soy free recipes you can try out.

This would make a great addition to any clinicians reference library and provides good information for the general public. It's especially great for anyone with food in-tolerances and allergies since soy is so frequently reactive.

For more information and how to order visit

What's in a name - apparently a good deal if your the ADA!

The American Dietetic Association will change it's name January 2012 to the Academy of Nutrition and Dietetics.

Why am I writing about this? Because I think it's fishy!

Here is how the president of the ADA; Sylvia Escott-Stump explains reasons for making the name change

The name Academy of Nutrition and Dietetics promotes the strong science background and academic expertise of our members, primarily registered dietitians. Nutrition science underpins wellness, prevention and treatment," she said. By adding nutrition to our name, we communicate our capacity for translating nutrition science into healthier lifestyles for everyone. Keeping dietetics supports our history as a food and science-based profession. Thus, the Academy of Nutrition and Dietetics quickly and accurately communicates our identity—who we are and what we do,"

I think this name change business has a lot more to do with the increasingly negative image the public has towards the ADA and the trend towards working with nutritionists vs. dieticians - whose approach is distinctly different.

In other words the ADA is adding the term nutritionist to make them seem like they are teaching latest science in nutrition (which they are NOT). If that were true they would not have aligned them self with purveyors of fake food; candy bars nor advocate for the use of canola oil (toxic); microwaving food (changes molecular structure into poison)or artificial sweeteners (toxic). If you visit their website you will see they are sponsored by companies such as Kellogg, ConAgra, Coca Cola, Mars, and Hershey's, and the Soy industry. In fact these companies provide significant financial support to their organizations so much so the congress has been investigating them. Sen. Charles Grassley (R-IA), has asked the ADA and other health advocacy groups for a listing of their payments from the pharmaceutical, medical device, and insurance industries. The ADA has yet to completely disclose the information requested so the investigation is on-going. Oh these contribution exceed $1 million dollars!

What do you think?

Sweet Potatoes - not just for Thanksgiving!

The Mighty Sweet Potato – not just for Thanksgiving Dinner

While most of us will be enjoying a helping of sweet potatoes as part of out Thanksgiving dinner I enjoy these wonderful vegetables year round.

The sweet potato (or yam) is a tuber and not actually a root vegetable as the white potato is. The sweet potato is so nutritious an entire native population in New Guinea called the Dani, subsist almost entirely on yams. It is high in complex carbohydrates coming in at 31 grams. Due to its high fiber and vitamin content the sweet potato a much healthier choice than the white potato. The sweet potato also has excellent potassium and magnesium, manganese, B vitamin and folate content.

You probably already know the sweet potato is high in beta carotene and C and that makes it a powerful source of anti-oxidants. Here are some of the other less know benefits of the sweet potato;
• Anti-inflammatory; primarily due to high A, C and magnesium content. This makes it especially excellent for those fighting auto-immune diseases and cancer.
• Digestive aid due to its digestibility, high fiber content and magnesium. Relieves constipation and thought to help prevent colon cancer.
• Believed to help with soothing stomach ulcers due to its vitamin A, C potassium, calcium and fiber content. GERD and IBS sufferers should include it in their diets for this reason.
• Believed to help with asthma, bronchitis and arthritis due to its anti-inflammatory properties
• Excellent for diabetics! Contrary to what many believe sweet potatoes are very effective in regulating blood sugar levels by encouraging proper secretion and function of insulin. Try substituting a sweet potato for rice or white potatoes!

Please remember this food is best purchased in its natural state. The skins actually contain valuable fiber. Canned products are typically loaded with added sugar so avoid those. This vegetable has naturally occurring sugars so you really do not need to add any sweeteners. And you can satisfy your sweet tooth by cooking this beauty in ways that release and concentrate those sugars.

Here are two of my favorite ways to enjoy sweet potatoes -

Roasted Sweet Potatoes (or yams)

Set oven to roast and 350 degrees or bake and 375 degrees

1 medium organic sweet potato or red yam per person scrubbed and cut into bite sized cubes.
Olive oil – enough to cover all cubed potatoes
½ teaspoon of sea salt & pepper
¼ teaspoon ground cinnamon

Toss cubed sweet potatoes or yams with olive oil and season in mixing bowl coating evenly. Line baking sheet with parchment paper (to prevent sticking) and spread mixture out evenly. Bake for 30 minutes or until lightly browned and fork tender. Check after 15 minutes and turn with tongs for browner result.

Variation: try roasting a medley of root vegetables such as carrots, parsnips, white potatoes, and winter squashes.Sprinkle with herbs like rosemary, thyme, and garlic cloves and onions. Left overs can be mad into a "creamy" soup too!

Sweet Potato and Zucchini Latkes

3 or 4 small or 2-3 medium washed organic sweet potatoes or yams grated in food processor
1 medium zucchini squash grated in food processor and squeezed dry in paper towel
1 small sweet onion grated
2 organic eggs lightly beaten
1 teaspoon sea salt
Dash pepper
1/4 teaspoon aluminum free baking powder
2 -3 Tablespoons (depending on how much liquid is in zucchini) Amy’s or Bob’s Red Mill GF Pancake mix or chick pea flour

Olive oil for cooking
Large cast iron or non-stick skillet (or electric frying pan)

Using a food processor with the grating blade grate sweet potatoes, rinse with fresh water and drain and squeeze dry in paper towel. Reserve the sweet potatoes in large mixing bowl. Grate the zucchini and squeeze out excess liquid using a paper towel. Add to sweet potato. Grate Onion and add to mixture. Add seasonings and mix well. In a small bowl combine the GF flour ( or chick pea flour) and the baking powder. Add this to the vegetables and mix in the beaten egg. Combine well.

Heat skillet or fry pan on medium heat and add the oil. Spoon the mixture into the pan as you would pancakes. Allow to brown on one side before turning with a spatula. You can make the pancakes large for a side dish or brunch or into small bite sized cakes for appetizers. I like to serve them with a dollop of a yogurt & dill sauce as an appetizer. Kids will devour them!

Happy Thanksgiving!

30 Year Study Proves Organic Farming is Superior to Conventonally Grown Food

Have you questioned the value of spending more of your hard earned cash on organics? Now a 30 year study done by the Rodale Institute proves your getting a superior product. Here are the key findings of the study:


*Organic yields match or surpass conventional yields.
*Organic yields outperform conventional yields in years of drought.
*Organic farming systems build rather than deplete soil organic matter making it a more sustainable system.
*Organic farming uses 45 percent less energy and is more efficient.
*Conventional agricultural systems produce 40 percent more greenhouse gases.
*Organic farming systems are more profitable than conventional farming systems.

After 30 years of a rigorous side-by-side comparison, the Rodale Institute confidently concludes that organic methods are improving the quality of our food, the health of our soils and water, and the conditions of our nation’s rural areas. Organic agriculture creates more jobs, provides a livable income for farmers, and can restore America’s confidence in our farming community and food system.

For more information on the results, including detailed findings and graphs, please visit www.rodaleinstitute.org/fst.

Benefits of nut consumption for people with abdominal obesity, high blood sugar, high blood pressure

Dietary changes may help patients shed the excess weight and become healthier, among the changes, the regular consumption of nuts -- which are jam-packed with healthful nutrients, such as healthy fats (unsaturated fatty acids) and antioxidants (polyphenols) -- have been recommended to fight the metabolic abnormalities associated with Metabolic Syndrome. To check the biochemical effects of nut consumption, the researchers put 22 MetS patients on a nut-enriched diet for 12 weeks and compared them to another group of 20 patients who were told to avoid nuts.

The scientists analyzed the broad spectrum of compounds excreted in the patients' urine and found evidence of several healthful changes. One surprise was evidence that nut consumption had boosted patients' levels of serotonin metabolites in urine, since these findings suggest the role of serotonin in the beneficial effects of nuts. They point out that the study provides the first evidence in humans of the beneficial effects of nut consumption in reducing levels of substances in the body associated with inflammation and other cardiovascular risk factors in patients with metabolic syndrome.


Benefits of nut consumption for people with abdominal obesity, high blood sugar, high blood pressure

What you can do to manage high Cholesterol that might surprise you!

Heart Health

Let's look at the relationship between “high” cholesterol and insulin resistance, inflammation and impaired liver detoxification. Many people are not aware that high cholesterol is actually connected to the way the body is responding to excessive carbohydrate intake and not a direct result of eating high cholesterol foods.

Many people have watched their cholesterol levels rise as they age and are rightly concerned about this however, are confused as to what these numbers mean on a CBC blood panel. Cholesterol is found in every cell of the body and is essential for proper cell membrane fluidity and necessary for steroid hormone production and bile production in the body. The liver, intestines and skin produce most of the body’s cholesterol (60-80%) with only a fraction being obtained through diet.

Understanding what your cholesterol numbers mean involves so much more than just looking at the numbers the way conventional medicine does. If you look at a typical CBC Blood panel you will see readings for total cholesterol, HDL and LDL and sometimes triglycerides. Total cholesterol comprises all of the cholesterol found in the body; HDL, LDL and triglycerides. According to conventional laboratory ranges anything > 200mg/dl is considered high and > 225mg/dl is considered high according to the “optimal” range in Functional Medicine.

Optimal ranges for HDL are >55mg/dl. An HDL reading of <35mg/dl is cause for alarm but needs to be determined by its relationship to LDL levels. If total cholesterol is low and HDL is low this is not a cause for concern. Increased (>55mg/dl) HDL is protective. One of the most important functions of HDL is its role in savaging free radicals. So a low HDL along with a low total cholesterol level can indicate you are more prone to heavy metal or chemical toxins damage. If HDL is <55 and LDL > 120mg/dl and total cholesterol level are >220mg/dl then early development of fatty liver is quite possible. Fatty liver is caused by being over weight, excessive alcohol consumption, and prescription drugs (steroids); iron overload; solvent tissue exposure and rapid weight loss.

Now let’s look at LDL cholesterol and what a high reading (<120mg/dl is optimal) might indicate. Again this points to a diet high in refined carbohydrates. If the fasting blood glucose is trending upwards (>100) then you are probably becoming insulin resistant and could be suffering from Syndome X. But again checking adrenal function and thyroid function would be a good idea.

Apolipoprotien A and B: Apolipoprotiens are proteins are major components of HDL (Apo A1) and LDL (Apo B) Elevated levels of Apo 1(110-162mg/dl) are believed to be a better predictor of lower cardiovascular disease than HDL alone. Higher Apo B levels (>52-109mg/dl) are associated with an increased risk of coronary artery disease. Unfortunately, most standard CBC blood panel’s doctors run do not include this reading.

If you have increased levels of cholesterol, part of why you have this is because of increased inflammation in your body. The cholesterol is there to do a job. It is there to help your body to heal.

Inflammation is a protective mechanism in the body. It is this protective process that allows a cut to heal. Here is what happens: Your blood vessels constrict to keep you from bleeding to death and then blood becomes thicker so it can clot. And remember it is the immune system that fights off viruses, bacteria etc that could lead to infection so it serves this purpose too. Once a cut is healed a protective scar forms over the area.

Likewise, if your arteries are damaged, a very similar process occurs inside of your body, except that a "scar" in your artery is known as plaque. This plaque, along with the thickening of your blood and constricting of your blood vessels that normally occur during the inflammatory process, can indeed increase your risk of high blood pressure and heart attacks. Cholesterol comes in because, in order to replace your damaged cells, it is necessary.

If you have been told your cholesterol is too high you have probably been advised by your physician to reduce consumption of saturated fats. In reality, focusing on reducing saturated fat consumption has little effect on total cholesterol levels and has this been validated by many studies. A study sponsored by the German Ministry of Research and Technology showed that no exact link exists between food cholesterol and blood cholesterol. And in Japan, the cholesterol levels have increased during recent years, however the number of heart attacks has dropped. The largest health study ever conducted on the risks of heart disease took place in China. As with similar studies, the Chinese study found no connection between heart disease and the consumption of animal fats. *

By the way: Increased cholesterol levels can often be associated with thyroid or adrenal hypo function and decreased levels can be associated with endocrine hyper function, so checking both of these is important.

So what is the real driver cardiovascular disease? It’s over consumption of simple carbohydrates and Americans are addicted to simple carbohydrates! So if you reduce your consumption of refined carbohydrates, starches and other fast acting sugars along with hydrogenated oils you will automatically be decreasing your risk of developing cardiovascular disease because it’s actually the inflammation caused by eating too many refined carbohydrates that creates higher risk for heart disease. This along with checking for proper thyroid and adrenal function is key to understanding how to effectively managing cholesterol because high cholesterol is merely a symptom of something else going on.

When we eat more foods that turn into glucose than we need our body stores the excess as fat. This fat accumulates in our body and in our liver; hence elevated serum (blood) triglycerides occurs. As our liver gets fuller and fuller with this fat it has a much more difficult time doing its job – removing toxins and thus we become more inflamed and toxic and this is where the term “fatty liver” comes from. So this is another down side of consuming so many carbohydrates.

Doctors are trained to identify trends however, many do seem to miss opportunities to use this information; connect the dots and help patients act proactively to prevent chronic disease. In most cases making some diet and lifestyle changes works wonders to reduce risk of cardiovascular disease.

Tips for healthy hearts:

Reduce inflammation by:
- Strictly limiting consumption of grains and switch to gluten free grains.

- Eliminate high fructose corn syrup, and sharply reduce intake of sugar and high glycemic index foods.

- Eat more wild caught fish and supplement with high quality Omega 3 DHA which is a natural anti-inflammatory.

- Eliminate low quality oils – hydrogenated oils, palm kernel oil, corn oil, canola oil and replace with healthy oils from olive, coconut, avocado and flax seeds.

- Treat non-fermented diary products as condiments and eat real, high quality cheese, not low fat or processed type “fake’ cheese.

Improve liver health:
- Support your liver by eliminating unhealthy (man –made) trans fats and replacing them with healthy fats from olive oil, coconut oil, avocados, nuts and seeds. Supplements such as milk thistle and n-acetylcysteine help protect the liver and aid in detoxification.

Increase your body’s ability to fight free radical damage:

- Help increase your body’s ability to make andoponicetin by eating choline rich foods such as (liver, wheat germ, free range or omega enriched eggs, cod & wild caught beef). Adiponectin is a hormone that starts out in your white adipose tissue and helps increase your insulin sensitivity. It has also been linked to shrinkage of fat cells so may aid in weight loss. Increasing your intake of green tea, reservatrol rich foods such as red grapes and berries (and red wine!), and taking grape seed extract may help increase adiponectin too.

- Eat plenty of foods high in plant sterols such as nuts, and seed and their oils; fresh vegetables and fruits. Aim for 9 servings of fresh fruits and vegetables per day.

- Remember half you plate should be filled with vegetables and fruits with only a ¼ filled with grains (preferably gluten free).


* Source: http://www.naturalnews.com/022960_disease_health_heart_disease.html#ixzz1EcfTTGTd


Are you taking stains? If so you need to be supplementing with the right form of CoQ10. The Ubiquinol form is the best and is the reduced version of Coenzyme Q-10. This form is far more effective if you are over 35-40 years old. Anyone with hyperlipidimeia will benefit from taking a product I offer called CoQnol (60 softgels = $33.)

Hear are a couple heart healthy recipes you can try:

Antioxidant heaven

1 Pomegranate, seeded
1 Cup washed blueberries
1 Cup fresh Acai berry juice
2 Tablespoons flax seed oil
1 Cup ice cubes

Blend all ingredients. Consume immediately.

Variation:
Add other berries into the mix – strawberries, raspberries or blackberries; whatever is in season is best. Try other fresh juice bases – blueberry, apple juice are also good.

Pomegranate, blueberries and acai berries are particularly rich in antioxidants, especially great as an antiager and protection for the heart and vascular system, defense against cancer and other chronic illnesses. Pomegranates are in season in early winter. They can be seeded and frozen to be used throughout the year.

Carrot Apple Ginger Parsley – (1- 8 oz serving)

5 carrots
½ organic apple
½ inch fresh ginger root
Handful of fresh parsley
Process carrots then apple and ginger in a juicer. Add parsley last.

Parsley is high in chlorophyll, potassium and magnesium which are all beneficial to heart health. Chlorophyll has antimutagenic and anti-carcinogenic properties so that it may be helpful in protecting your body against toxins and in reducing drug side effects. Along with other vitamins such as A, C and E, chlorophyll has been seen to help neutralize free radicals that do damage to healthy cells.

Avocado & sliced tomato w/lemon olive oil dressing - (serves 3-4)

Salad -
1 ripe avocado, pitted and sliced
2 medium ripe tomatoes (heirlooms if you can find them) sliced
2 to 4 Boston or romaine lettuce leaves washed and dried

Dressing –
Juice of ½ lemon
4 tablespoons olive oil
Sea salt to taste
Pepper to taste (optional)

Arrange Boston lettuce on 4 plates using one or two leaves depending on size to form a base. Arrange sliced tomatoes (2 slices for each salad) and then avocado slices on top. Mix salad dressing and drizzle over top of fruits. Eat immediately. (Nourish Holistic Nutrition Therapy)

Alternate version: Substitute oranges for the tomatoes and use the juice form the orange in place of the lemon juice. Add a little honey to sweeten.

Avocados are one of the highest sources of pantothenic acid. It has shown promise in lowering total cholesterol and triglyceride levels in the blood of both diabetic and non-diabetic individuals.

Muscle wasting in the elderly and other at risk populations

Many of our elderly parents and relatives struggle with weakening muscle strength and sarcopenia (muscle wasting). This is also of great concern for patients with forms of cancer or other autoimmune diseases. A new study suggests that the RDA for daily protein intake should actually be greater than that for younger populations. This is because "Aging muscle is less sensitive to lower doses of amino acids than the young and may require higher quantities of protein to acutely stimulate equivalent muscle protein synthesis above rest and accrue muscle proteins."

This study also recommends that the elderly may benefit from eating protein evenly throughout the day, so as to promote an optimal per meal stimulation of MPS. The branched-chain amino acid Lucine (see list of foods rich in this amino acid below) is thought to play a central role in mediating mRNA translation for muscle protein synthesis. The amino acid Lucine also needs to be in greater supply in elderly populations. The study goes on to note that; "Thus, older adults should distribute their daily protein equally across three or more daily meals. For example, given our findings that the elderly require more protein to increase MPS above rest than the young, in a 75 kg individual consuming ~60 g of protein daily (based on the RDA of 0.8 g·kg-1), this would mean consuming ~20 g of protein with each meal, as opposed to a typical feeding regimen in which the elderly typically ingest smaller amounts of protein with breakfast (~8 g) and lunch (~12 g) and the majority of dietary protein with dinner (~40 g) [73]."

With regard to exercise the research advises "resistance exercise in the elderly to induce hypertrophy, improve strength and improve physical function. In older adults who are not restricted by physical disability, frequent high-intensity weight lifting will increase lean muscle mass. Alternatively, low-intensity high volume weight lifting may also promote an adaptive response in the elderly provided the working muscle is sufficiently 'stressed' (i.e. via blood flow restriction to the muscle or lifting to failure)."

You can read the entire study here:Skeletal muscle protein metabolism in the elderly: Interventions to counteract the 'anabolic resistance' of ageing
Leigh Breen and Stuart M Phillips* http://www.nutritionandmetabolism.com/content/8/1/68

A note about amino acids supplementation - it is best to try and get any amino acid from food sources first. Supplementation with amino acids should be with full spectrum supplement because supplementing with only one amino can cause health concerns unless strictly supervised by a physician.

Lucine rich food sources:
cottage cheese
beef - be sure to get grass fed
eggs - be sure to get free range omega 3 enriched
legumes - especially lentils, chick peas, sesame seeds
peanuts
fish - especially salmon
chicken - free range please!

Here is another link to Lucine rich foods:
http://www.altarofamps.com/PDFS/195.pdf

Get it on the ballot in Michigan - mandatory GMO labeling

We have chance here in the great state of Michigan to get GMO's out in the open and clearly marked on food products. It is on the ballot.

What is a GMO?



A GMO is a Genetically Modified Organism. It is a plant or an animal in which the genetic material has been unnaturally altered, often by using the DNA molecules of other plants, animals, or bacteria, which are then combined to create a new set of genes.



In food crops, plants are engineered to carry a herbicide-tolerant gene, which was developed so farmers could spray their fields to eliminate weeds without damaging the crops. These plants can be sprayed with twice the amount of herbicides than other conventional crops, and they will not die.



One of the most common non-plant organisms inserted into plants is the bacterium Bacillus thuringiensis, or Bt., which is used as a pesticide. When bugs eat the plant containing Bt., their stomachs split open and they die.



Crop plants are also engineered to be cold or drought tolerant. An example of this is the transgenic tomato, which contains the DNA of the cold tolerant winter flounder fish.



Food animals are also being biologically engineered and then cloned to grow quickly and require less feed.



Dairy cows are injected with a bio-engineered synthetic hormone known as rBGH, which greatly increases the production of the cow's milk, allowing the farmer to obtain from each cow up to 55 gallons of milk every day instead of the average 5 to 15 gallons a day.

About 80% of the food supplied at a typical grocery store in the United States contains genetically modified ingredients. This usually is any non-organic product that contains the direct ingredient or derivative of soy, corn, canola, sugar beets, rice, dairy, aspartame, and non-organic meat. According to the USDA, the majority of commercially farmed animals are fed genetically modified feed.

GMO Testing

The FDA does not conduct a comprehensive scientific review of genetically modified products. Instead, the FDA considers the safety of the product based on the biotech company’s own evaluation of the product. The FDA only encourages developers to consult with the agency to ensure that any issues within the product are resolved prior to marketing.

Our Wonderful Michigan Agriculture

Michigan is the 2nd most agriculturally diverse state in the nation with

over 55,000 farms. Michigan is the national leader in the production of tart

cherries. We rank 3rd in the nation for our apple and asparagus and 2nd nationally

for beans, carrots, celery, and plums. Agriculture is Michigan's second largest industry, which generates $63.7 billion for the state and employs approximately one million residents.

It is easy to say that Michigan residents are very proud of their farmers markets, cider mills and U- Pick berry farms!

In 2001, GM corn and soy was introduced into Michigan agriculture. By 2004, 33% of our corn crops were GM and 75% of our soy was GM. In 2008, farmers began earnestly planting GM sugar beets.

Are we putting our small Michigan family farms at risk for contamination?

You can read more about what GMO's are and the initiative to get this labeling on the ballot in Michigan here:



For more on the FDA’s GMO regulation guidelines go to tis link:

New Study Trashes Multi-vitamins as unsafe!

You have no doubt seen the coverage on your local and national news regarding the recent Iowa study that showed multi-vitamins to be unsafe. This study was published by the Archives of Internal Medicine. It reports that multivitamins consumed by older women does not increase lifespan. As reported in the main stream media the study's major highlight was that some supplements were shown to slightly increase mortality. Close to 40,000 women were followed over the course of 25 years in what is known as the “Iowa Study”.

Why you should be skeptical of this study -

The information picked up and broadcast by the main stream media was cherry picked.

The following information was re-printed here with permission from Orthomolecular Medicine News

1) The study was observational, in which participants filled out a survey about their eating habits and their use of supplements. It reports only a small increase in overall mortality (1%) from those taking multivitamins. This is a small effect, not much larger than would be expected by chance. Generalizing from such a small effect is not scientific.

2) The study actually reported that taking supplements of B-complex, vitamins C, D, E, and calcium and magnesium were associated with a lower risk of mortality. But this was not emphasized in the abstract, leading the non-specialist to think that all supplements were associated with mortality. The report did not determine the amounts of vitamin and nutrient supplements taken, nor whether they were artificial or natural. Further, most of the association with mortality came from the use of iron and copper supplements, which are known to be potentially inflammatory and toxic when taken by older people, because they tend to accumulate in the body [2,3,4]. The risk from taking iron supplements should not be generalized to imply that all vitamin and nutrient supplements are harmful.

3) The study lacks scientific plausibility for several reasons. It tabulated results from surveys of 38,000 older women, based on their recall of what they ate over an 18-year period. But they were only surveyed 3 times during that period, relying only on their memory of what foods and supplements they took. This factor alone causes the study to be unreliable.

4) Some of these women smoked (~15%) or had previously (~35%), some drank alcohol (~45%), some had high blood pressure (~40%), and many of them developed heart disease and/or cancer. Some preexisting medical conditions were taken into account by adjusting the risk factors, but this caused the study to contradict what we already know about efficacy of supplements. For example, the study reports an increase in mortality from taking vitamin D, when adjusted for several health-relevant factors. However, vitamin D has recently been clearly shown to be helpful in preventing heart disease [5] and many types of cancer [6], which are major causes of death. Furthermore, supplement users were twice as likely to be on hormone replacement therapy, which is a more plausible explanation for increased mortality than taking supplements.

5) The effect of doctor recommendations was not taken into account. By their own repeated admissions, medical doctors and hospital nutritionists are more likely to recommend a daily multivitamin, and only a multivitamin, for their sicker patients. The study did not take this into account. All it did was tabulate deaths and attempt to correct the numbers for some prior health conditions. The numbers reported do not reflect other factors such as developing disease, side effects of pharmaceutical prescriptions, or other possible causes for the mortality. The study only reports statistical correlations, and gives no plausible cause for a claimed increase in mortality from multivitamin supplements.

6) The effect of education was not taken into account. When a doctor gives advice about illnesses, well-educated people will often respond by trying to be proactive. Some will take drugs prescribed by the doctor, and some will try to eat a better diet, including supplements of vitamins and nutrients. This is suggested by the study itself: the supplement users in the survey had more education than those who did not take supplements. It seems likely, therefore, the participants who got sick were more likely to have taken supplements. Because those who got sick are also more likely to die, it stands to reason that they would also be more likely to have taken supplements. This effect is purely statistical; it does not represent an increase in risk that taking supplements of vitamins and essential nutrients will cause disease or death. This type of statistical correlation is very common in observational health studies and those who are health-conscious should not be confounded by it.

7) The known safety of vitamin and nutrient supplements when taken at appropriate doses was not taken into account. The participants most likely took a simple multivitamin tablet, which contains low doses. Much higher doses are also safe [4,7], implying that the low doses in common multivitamin tablets are very safe. Further, because each individual requires different amounts of vitamins and nutrients, some people must take much higher doses for best health [8].

Orthomolecular Summary:
In an observational study of older women in good health, it was said that those who died were more likely to have taken multivitamin and nutrient supplements than those who did not. The effect was small, and does not indicate any reason for disease or death. Instead, the study's methods suggest that people who have serious health conditions take vitamin and mineral supplements because they know that supplements can help. Indeed, the study showed a benefit from taking B-complex, C, D, and E vitamins, and calcium and magnesium. Therefore, if those wanting better health would take appropriate doses of supplements regularly, they would likely continue to achieve better health and longer life.

http://orthomolecular.org/subscribe.html - subscription link
http://orthomolecular.org/resources/omns/index.shtml - archive link

(Robert G. Smith is Research Associate Professor, University of Pennsylvania Department of Neuroscience. He is a member of the Institute for Neurological Sciences and the author of several dozen scientific papers and reviews.)

References:
[1] Mursu J, Robien K, Harnack LJ, Park K, Jacobs DR Jr (2011) Dietary supplements and mortality rate in older women. The Iowa Women's Health Study. Arch Intern Med. 171(18):1625-1633.

[2] Emery, T. F. Iron and your Health: Facts and Fallacies. Boca Raton, FL: CRC Press, 1991.

[3] Fairbanks, V. F. "Iron in Medicine and Nutrition." Chapter 10 in Modern Nutrition in Health and Disease, editors M. E. Shils, J. A. Olson, M. Shike, et al., 9th ed. Baltimore, MD: Williams & Wilkins, 1999.

[4] Hoffer, A., A. W. Saul. Orthomolecular Medicine for Everyone: Megavitamin Therapeutics for Families and Physicians. Laguna Beach, CA: Basic Health Publications, 2008.

[5] Parker J, Hashmi O, Dutton D, Mavrodaris A, Stranges S, Kandala NB, Clarke A, Franco OH. Levels of vitamin D and cardiometabolic disorders: systematic review and meta-analysis. Maturitas. 2010 Mar;65(3):225-36.

[6] Lappe JM, Travers-Gustafson D, Davies KM, Recker RR, Heaney RP. Vitamin D and calcium supplementation reduces cancer risk: results of a randomized trial. Am J Clin Nutr. 2007 Jun;85(6):1586-91.

[7] Padayatty SJ, Sun AY, Chen Q, Espey MG, Drisko J, Levine M. Vitamin C: intravenous use by complementary and alternative medicine practitioners and adverse effects. PLoS One. 2010 Jul 7;5(7):e11414.

[8] Williams RJ, Deason G. (1967) Individuality in vitamin C needs. Proc Natl Acad SciUSA.57:16381641.

Also of Interest:
Orthomolecular Medicine News Service, April 29, 2010. Multivitamins Dangerous? Latest News from the World Headquarters Of Pharmaceutical Politicians, Educators and Reporters. http://orthomolecular.org/resources/omns/v06n15.shtml

Nutritional Medicine is Orthomolecular Medicine
Orthomolecular medicine uses safe, effective nutritional therapy to fight illness. For more information: http://www.orthomolecular.org

What to do if your doctor does not believe in supplements

Unless you have switched to an enlightened "functional" doctor you no doubt have been told your wasting you're money on supplements. Why - because medical school still does not teach doctors about the role of 21st century nutrition, nutrients or supplements. Because doctors don't know and most feel they are too busy to learn (or simply too comfortable prescribing pharmaceuticals)they tell patients supplements are worthless.

The next time you have this discussion with your physician you can support your rationale for taking supplements by showing him/her this evidence -

FOR IMMEDIATE RELEASE
Orthomolecular Medicine News Service, October 3, 2011

Free, Peer-Reviewed Nutritional Medicine Information Online
No Evidence, Eh?
(OMNS, Oct 3, 2011) Many of our readers have written to say that when they try to talk to their physician about using nutritional medicine, the subject is promptly dismissed. Furthermore, such dismissal is often accompanied with doctor statements such as, "I have not seen any good research showing that vitamins work therapeutically."

That your doctor has not seen the research is probably true. However, the research has been there all along. The problem is that many health practitioners are often too busy, and sometimes too complacent, to look for it.

It is time to change that. Here are some highly-reliable orthomolecular resources online, for free access.

34 years of peer-reviewed research articles on therapeutic nutrition, including intravenous vitamin C and cancer: http://www.riordanclinic.org/research/journal-articles/ or http://www.riordanclinic.org/research/

Instructional videos for doctors on why and how to use intravenous vitamin C: http://orthomolecular.org/resources/omns/v07n03.shtml . These are also on YouTube at http://www.youtube.com/playlist?list=PL4CA531C7A3B0D954&feature=viewall and http://www.youtube.com/playlist?list=PL953B95B3BB977F54&feature=viewall
41 years of nutrition therapy papers (nearly 500 of them) from the peer-reviewed Journal of Orthomolecular Medicine: http://orthomolecular.org/library/jom/ The archive is easily searchable.

Peer-reviewed vitamin C research papers from 1935 to 1999: http://www.seanet.com/~alexs/ascorbate/ Clicking the link in the "subject" index will bring up a title listing by decade (yes, there are that many articles). Then, clicking the title link in the decade listing will bring up the full text paper.

The complete 7-year Orthomolecular Medicine News Service archive of over 100 peer-reviewed articles: http://orthomolecular.org/resources/omns/index.shtml
You see the phrase "peer-reviewed" above so often because it shows that orthomolecular medicine is well-established as safe and effective. If your doctor still believes that somehow it is not, s/he is behind the times.

And speaking of doctors, another request readers frequently write in with is, "Can you help me find an orthomolecular nutrition doctor near where I live?" OMNS has previously addressed this question, and here is the link to a number of helpful directories: http://orthomolecular.org/resources/omns/v06n09.shtml

Nutritional Medicine is Orthomolecular Medicine
Orthomolecular medicine uses safe, effective nutritional therapy to fight illness. For more information:
http://orthomolecular.org/resources/omns/index.shtml

The peer-reviewed Orthomolecular Medicine News Service is a non-profit and non-commercial informational resource.

Editorial Review Board:
Ian Brighthope, M.D. (Australia)
Ralph K. Campbell, M.D. (USA)
Carolyn Dean, M.D., N.D. (Canada)
Damien Downing, M.D. (United Kingdom)
Michael Ellis, M.D. (Australia)
Martin P. Gallagher, M.D., D.C. (USA)
Michael Gonzalez, D.Sc., Ph.D. (Puerto Rico)
William B. Grant, Ph.D. (USA)
Steve Hickey, Ph.D. (United Kingdom)
James A. Jackson, Ph.D. (USA)
Michael Janson, M.D. (USA)
Bo H. Jonsson, M.D., Ph.D. (Sweden)
Thomas Levy, M.D., J.D. (USA)
Jorge R. Miranda-Massari, Pharm.D. (Puerto Rico)
Erik Paterson, M.D. (Canada)
W. Todd Penberthy, Ph.D. (USA)
Gert E. Shuitemaker, Ph.D. (Netherlands)
Robert G. Smith, PhD (USA)
Jagan Nathan Vamanan, M.D. (India)

Andrew W. Saul, Ph.D. (USA), Editor and contact person. Email: omns@orthomolecular.org

To Subscribe at no charge: http://www.orthomolecular.org/forms/omns_subscribe.shtml

Incidence of Helicobacter pylori infection and Heart Disease

Heliobacter pylori is a bacteria that can cause gastric pain, ulcers nausea and vomiting. It is found in 50% of the world's population. Untreated this bacteria increases the risk of developing cancer. Increased use of proton-pump-inhibitors (like Prilosec) have led to an increase in gastritis. H. pylori is also strongly associated with increased risk of developing atherosclerosis.

Research confirmed this link back in 2001 in a study done by Department of Cardiology, Heart-Center Osnabruck-Bad Rothenfelde, Germany. In the study the research clearly states that; Chronic infection has been proposed to account for the formation and progression of atherosclerotic plaques. Gastric mucosal damage caused by Helicobacter pylori (H. pylori) involves various bacterial and host-dependent toxic substances that have been recently associated with increased risk of coronary artery disease." This research concluded that " H. pylori eradication significantly attenuates the reduction in coronary artery lumen in CAD patients after PTCA possibly due to the elimination of chronic inflammation and the decline in proinflammatory cytokine release and the identification of DNA in atherosclerotic plaques of patients with severe CAD supports the hypothesis that infection with H. pylori (especially CagA positive) may influence the development of atherosclerosis.
(CAD).

A new PubMed study titled "Association between Helicobacter pylori Seropositivity and the Coronary Artery Calcium Score in a Screening Population" shows that there is a link between CAD and h.pylori. The research concluded that: H. pylori seropositive patients are at a higher risk for coronary atherosclerosis regardless of traditional cardiovascular risk factors. This association is particularly applicable for early coronary atherosclerosis."

Another study, done in 2009 showed a good correlation between Helicobacter pylori infection and decreased HDL cholesterol.

What all of this research points to is the importance of proper GUT integrity for overall health and most certainly for heart health. This is why I advocate for the use of pro-bioitcs and enzyme therapy in patients with Coronary Artery disease and high cholesterol.

If you have heart disease or high cholesterol is is worth getting tested for h.pylori so you can be treated and help reduce your risk of further serious disease.

Could you be sugar sensitive?

Some people are born with a specific biochemistry that makes them very sugar sensitive. If you were born with a body that responds to sugar, alcohol and refined carbohydrates differently than other people you are sugar sensitive. Sugar acts like a drug in your body. In fact, it affects the very same brain chemicals that morphine, heroin and amphetamines do.

What this means is you can be addicted to sugar. Just as an alcoholic cannot take that first drink, so too a sugar addict cannot eat sugar. If you do eat sugar you get “high. Keep reading:

Could you be sugar sensitive?

Protect yourself naturally by improving GUT flora Part Two

We have four hundred to five hundred types of bacteria living in our intestinal tract. Some of these are good bacteria and some of these are bad bacteria. When we eat properly the ratio of good to bad bacteria remains around 85% good to 15% bad.

Most Americans don't have nearly enough of the good bacteria. Now let's discuss what you can do to to improve your good gut flora.

I. Add probiotics to your daily diet and supplement regime -

Probiotics not only make it harder for the bad bacteria to overtake the good bacteria, which helps strengthen out immunity, they also improve many digestive functions. Some of the benefits of probiotics are;
• Contain high amounts of aerobic bacteria which compete with e.coli and staphylococcus auerus, two food poisoning agents
• Yogurt/Kefir both contain high amounts of biotin a B Complex vitamin
• Miso, tamari, tempe all contain vitamins A, B-complex and K.
• Probiotics contain high amounts of health building enzymes
• Act as anti-carcinogens and have powerful anti-tumor effects
• Help digest and absorb certain types of carbohydrates
• Help control high cholesterol
• Protects against pollution and radiation damage
• Help produce vitamin K and the B Vitamins and promote mineral absorption
• Aid metabolism and the breakdown of toxins
• Starve out bad bacteria and bring you body into balance for proper nutrient absorption and elimination of wastes.
• Help prevent allergies by training your immune system to distinguish between pathogens and friendly or non-harmful antigens.
• Help to enhance bowel function by improving peristalsis and increasing transit time
• Help keep female hormones in balance. 60 percent of the circulating female hormones such as estrogen are excreted into the GI tract in the bile.

Probiotics are found in the following (naturally fermented) foods:
Yogurt
Sauerkraut
Pickles
Kefir (made from either cow, goat, soy milk & also from green coconuts)
Tofu
Miso
Tamari
Lassi (a fermented dairy drink)
Chinese green tea

I always recommend using a supplement in addition to eating probiotic rich foods. If you supplement you want to make sure the supplement includes at least five different strains of the following and has at least 5 Billion of each strain per day.
• Bifidobacterium lactis: a friendly bacteria often found in yogurt that is known to help stimulate immune responses.
• Lactobacillus acidophilus: guards the health of your entire digestive tract.
• Bifidobacterium longum: keeps your digestive system running smoothly, and helps enhance your immune system.
• Bifidobacterium bifidum: helps promote a healthy balance of flora in your intestine.* This organism is especially helpful for enhancing immune response.*
• Lactobacillus casei: works with other helpful organisms, and helps to encourage the growth of other "good" bacteria.
• Lactobacillus plantarum: helps to ensure that the nutrients in vitamins and supplements are getting to your cells.

II. FOS = fructooligosaccharides are a fiber-like substance which feeds the bifidobacteria in the intestines. FOS are prebiotics and are also found in food. These work with probiotics and have been found to be important in that they produce short chained fatty acids essential for cell maintenance and repair. Many supplements now contain FOS in their formulations.

Here are some foods containing FOS;
Jerusalem artichoke, onions, chicory, garlic, leeks, fruit (especially banana), soybeans, peas, legumes, eggplant, burdock root, asparagus, sugar maple, Chinese chive and rye and whole wheat (small amounts).


III. Get plenty of Enzymes –
Enzymes work with probiotics to improve our resistance to pathogens.

• Enzymes are essential for life.
• Enzymes occur in all living things; all plants and animals.
• Researches have identified more than 3,000 enzymes in the human body.
• Enzymes are catalysts. Catalysts are substances that initiate a chemical reaction, enabling a substance to proceed under different conditions such as a lower temperature.
• Enzymes are very specific. Each enzyme promotes just one type of chemical reaction.
• Our bodies require enzymes in order to function, repair injury and to fight off pathogens. Our ability to fight off disease is directly related to strength and number of enzymes in our bodies.

Benefits of enzymes

• Essential for proper digestion of nutrients from foods
• Increases nutrient absorption
• Improves immunity and the bodies own ability to fight off pathogens
• Aids in detoxification
• Aids in weight loss and management
• Helps re-build and repair cells, tissues and maintain homeostasis
• Works with probiotics to restore proper friendly bacteria to unfriendly bacteria ratios important for immune health.

How enzymes work-
Enzymes make our digestive system work. No matter what we consume it’s protein, fat or carbohydrate. The body requires enzymes to convert these foods into nutrients our bodies need though the digestive process. They also transport nutrients, carry away toxic wastes, purify the blood, deliver hormones, balance cholesterol and triglycerides, nourish the brain, build protein into muscle and feed and fortify the endocrine system.

Metabolic enzymes occur naturally in the body and act as catalysts enabling us to see hear, feel, move and think. Metabolic Enzymes speed up the chemical reaction within the cells for detoxification and energy production.

Another type of enzymes comes from food. Food enzymes come from the food we eat. All fruit and vegetables come equipped with their own enzymes needed to digest them. The foods with the highest food enzymes are mango, papaya, banana, pineapple and avocado, but all raw fruits and vegetables ad sea vegetables contain live enzymes. Lemons, limes and grapefruits are also high in digestive enzymes.


The three main types of enzymes are;

Proteases are enzymes which decompose protein. Protein is made up of amino acids. Each protein enzyme works on only a specific amino acid.

Lipases decompose fats. The lipid family includes triglycerides (fats & oils), phospholipids (lecithin) and sterols (cholesterol).

Amylases decompose carbohydrates such as sucrose, lactose, fructose, starches, as well as several other sources of carbohydrates.

Foods that are rich in enzymes and aid digestion:

All fresh fruits and vegetables contain enzymes!
Apples
Carrots
Grapes
Lemons/limes
Grapefruit
Onions
Garlic
Sprouted raw seeds and nuts
Raw honey
Pineapple
Papaya
Guava
Figs
Ginger root
Kiwi
Asparagus
Barley
Wheat
Rice bran
Sea Vegetables (Nori & dulse)
Green beans
Tomatoes
Oranges
Raw honey
Spinach
Sprouts
Watermelon

IV. Enzyme supplements

Taking enzyme supplements may be beneficial in helping you restore your body’s ability to repair itself. This is especially true for those who have not eaten properly, have undergone surgery, are under digestive distress, or are suffering from chronic health conditions. There are many high quality supplements available today. Look for a supplement which contains proteases, lipases and amylases. There are also special enzyme formulations that target specific health conditions such as allergies, inflammation, cognition etc....

Conclusion:
Moving toward a diet that is based on fresh fruits, vegetables, sprouted nuts, seeds, naturally fermented foods and whole grains help restore the proper balance of good to bad bacteria. Current research advocates eating 70 -80% raw foods with the remaining 20-30% in cooked form. Most Americans are far from this.

The immune systems job is to repair and restore. To do this each cell transformation requires many steps which can only happen when enzymes are available. Eating a diet rich in whole fresh fruits and vegetables, complex carbohydrates, naturally fermented foods and high quality protein sources ensures our body will have what it needs to maintain a strong immune system naturally. Both enzymes and probiotics help improve transit time which lessens accumulation of wastes in the GI tract. This in turn reduces the risk of chronic disease.

Links –

www.sayingnotovaccines.com

www.theflucase.com

http://www.healingcrow.com/index.html

http://www.wildfermentation.com

Books –

Enzymes and Enzyme Therapy by Dr. Anthony J. Cichoke

Micro Miracles by Ellen W. Cutler, D.C.

Dr. Jensen’s Guide to Better Bowel Care, Dr. Bernard Jensen

Note: colonics are used by many people to help eliminate built up waste material in the colon. If you are considering colonics be sure who ever you go to has been trained properly. You can also give yourself a colonic by purchasing a “colema” board and supplies and do it yourself at: home. www.bernardjensen.com

Protect yourself naturally by improving GUT flora

This is the first of two posts on boosting immunity naturally.

Did you know that between 70-80% of our immunity resides in our gut? This means that having a robust immune system is very dependent upon gut health.

As we enter “flu season” you may be considering obtaining a flu vaccine. Before you make your decision I hope you will consider that you have another option, and that option is to improve your existing immunity through improved digestive health.

So how does our immune system get compromised in the first place?

• Over processing of foods strips food of important nutrients and fiber. Americans currently eat on average only 12 grams of fiber a day while our need for fiber is three times that amount. Fiber is critical to help our bodies manufacture short chained fatty acids which protect us against diseases of the colon. Commercial food processing techniques destroy nutrients and kills enzymes.
• Healthy fats have been replaced with less healthy oils including the creation by the food industry of hydrogenated oils.
• Omega -3 fatty acids found in seafood, grain, nuts and seeds are lacking in most Americans SAD diets. These essential fatty acids are needed for growth, healing, reduction of pain and inflammation, healthy skin, reproduction, nervous system functioning and overall well being.
• Commercial farming techniques rob soil of micro nutrients. Commercial farming relies on synthetic fertilizer which in effect kills the soil. Prior to chemical fertilizers being used in farming crops were rotated which helped encourage microorganisms. Commercial farming and over use of fertilizers depletes antioxidants such as vitamin C and E, Selenium nitric oxide, glutathione and carotenoids.
• Organic produce has consistently been proven to contain higher nutrients that commercially processed foods. Pesticides used in commercial farming also create numerous health hazards due to the neurotoxic effects on our nervous systems.
• Long distance transportation of food necessitates picking produce before it’s ripe. Long distance transport of our food means that many nutrients are lost during transit time, not to mention the taste of food is less vibrant. Another drawback to long distance transportation of food is that most Americans have no idea how to eat seasonally since out of season produce is readily available all year long. Consider that asparagus – which is normally an early spring crop, is available year long no matter where you live. This is just one example.

The SAD (Standard American Diet) consists of predominantly processed and over cooked food devoid of living enzymes. Most American still do not eat naturally fermented foods such as yogurt, kefir, sauerkraut, tamari and tempe on a regular daily basis. Pasteurization of many dairy foods removes any beneficial bacteria.
Most vinegars sold on the market today contain sulfates, a preservative so even if you can your own pickles and make your own sauerkraut, unless you are using a preservative free vinegar you are not getting the benefit of live enzymes and probiotics in food.

Did you now that antibiotics can kill a significant percentage of beneficial bacteria in the intestines?

The amount killed is largely dependent upon whether they are narrow-spectrum or wide-spectrum antibiotics and how long they are used for. If you are forced to use antibiotics, use narrow-spectrum antibiotics for as short a time as possible and subsequently take probiotic supplements.

Our modern diets are built around consuming primarily cooked foods vs. raw, fresh foods n their natural state. Moving toward a diet that is based on fresh fruits, vegetables, sprouted nuts, seeds and whole grains helps restore the proper balance of good to bad bacteria.

Current research advocates eating as much as 70 -80% raw foods with the remaining 20-30% in cooked form. Most Americans are far from this. All of this sets us up for an imbalance in our intestinal flora.

We each have 400 to 500 types of bacteria living in our intestinal tract. Some of these are good bacteria and some of these are bad bacteria. When we eat properly the ratio of good to bad bacteria remains around 85% good to 15% bad. However, most of us actually have many more bad bacteria living in our gut than 15%. This imbalance manifests itself in many common health conditions, such as;

Diarrhea
Urinary tract infections
Vaginal infections
Lactose intolerance
Hypertension
Cancer
Allergies
Kidney stones
Osteoarthritis and Rheumatoid arthritis
Chronic Fatigue syndrome
Liver disease
Bacterial and fungal infections
Digestive disorders such as -
Leaky gut syndrome
IBS
Candida
Chronic Fatigue Syndrome
Lactose intolerance

And of course a compromised immune system leaves us more susceptible to catching every virus that goes around.

In my next post I'll lay out just what you an do to avoid this imbalance and improve your odds of staying healthy during flu season and all year long.

Menopausal Hot Flashes and CNS neurotransmition linked

Could relief be as easy as simple amino acid supplementation?

Women around the world experience vasomotor symptoms (hot flashes) as they enter and complete the menopause transition. Hot flashes, are caused by a narrowing of the thermoneutral zone in the brain. This effect, once thought strictly related to to estrogen withdrawal, is most likely related to changes in central nervous system neurotransmitters.

The latest development in management of hot flashes indicates that selective serotonin and selective nor epinephrine reuptake inhibitors and gabapentin may influence some control over hot flashes. While estrogen replacement therapy has long been the protocol used to treat menopausal hot flashes this new research suggests to me that their may be a role for amino acid supplementation therapy to help reduce hot flashes! I am currently testing this on myself by using 5-HTP, and GABA before bedtime. The report states that - "Of the other interventions investigated, selective serotonin and selective norepinephrine reuptake inhibitors and gabapentin show efficacy greater than placebo. Objective monitoring of hot flushes indicates a robust improvement with hormone replacement therapy but little to no change with placebo"

Additionally, based on preliminary reports, women experiencing hot flashes have an increased risk of cardiovascular disease and a reduced incidence of breast cancer.

You can read the abstract here:
http://www.ncbi.nlm.nih.gov/pubmed/21848495?dopt=Abstract

Cancer is Curable Now!

Who among us has not been touched by the tragedy of cancer?

Cancer wards are teaming with cancer patients from every age, race, and walk of life. It has reached epidemic proportion. Conventional medical treatment presents three options, poison, burn or cut yet we know their are CURES that exist that are NOT being presented to us!

This new film is all about those cures and the money trail of the AMA and BIG PHARMA who does not really want to see you get cured unless they can make a buck off you. Ask anyone who's been through the "system' and they will tell you that is what it feels like to them.

Here's a quote from the film's producers:

"I don't know how long it's going to take but I think conventional medicine, as we know it, will be dead and gone within the next 20 years. M.D.'s will either be nonexistent or they'll have learned about supplements, good nutrition, hyperthermia, ozone therapy and all the rest of the treatments they now call quackery!"

Did you now that statistics show there's no proof that a mastectomy — removal of the whole breast — extends the life of breast cancer patients, yet doctors go right on doing it. The women are scarred for life. Does that kind of treatment deserve the term "Medieval"? I think so.

Another doctor, from Denmark, cites a German study of women over age 80 with breast cancer. Those who received no treatment lived eleven months longer on average than those who received conventional cancer treatments.

See the film - it might save your life or life of a loved one.

About the Movie | (Official Site) Wake Up Cancer is Curable Now

Under the guise of consumer protection...

Or -is something more sinister at work with the FDA?

Under the Food Safety Modernization Act (FSMA) signed into law January 2011, the New Dietary Ingredient (NDI) notifications requirements to the FDA will force supplement manufactures to prove new methods of formulation are safe - sounds reasonable right? There is more. This new law will also remove many of the previously grandfathered in "safe" ingredients.

The FDA breaks down the nutritional components into ODI's and NDIs. Old dietary ingredients (ODIs) are nutritional ingredients(herbal extracts and nutrients), that were sold prior to 1994. NDI's are supposed to be completely new compounds.

NDI's are often hybrids of nutrients – never before seen in nature in exactly that form. FYI - many "safe nutrients" are often combined with other safe, natural substances that help the mineral or vitamin’s absorption. These benign compounds be considered “new” when compared to products of genetically engineered bacterial fermentation, for example.

This means that if a new manufacturing process, extraction method or plant part is used, then it will now be considered a new dietary ingredient and thus required for testing.

Why would this pose any problem you ask?

Because this added regulation point to the real intent of the FDA - to use these side-door and back-door routes to undermine and effectively dismantle DSHEA, the law that protects our right to safe and effective dietary supplements.

If FDA were allowed to interpret the law in this way, it would endanger thousands of products and scores of categories of supplements, extracts and tinctures. The ones that survived would be locked into pre-1994-era processing and manufacturing standards ( outdated, nferior and less safe in many instances. Future development of innovation would be almost totally blocked, since any new advances used with existing ingredients would require participation in the draconian NDI notification process.

What can you do? File a comment with the FDA telling them to withdraw this notification as it is an outrageous, and unacceptable, approach to re-classifying hundreds, if not thousands, of safe dietary supplement ingredients. If you agree, let the FDA know that you will not stand for this egregious attempt to roll back the clock on innovation by nearly 20 years, to grievously harm the health food industry and to set the stage for far less choice and for virtually no more cutting edge products going forward.

You can read the entire op-ed by By James Gormley, Senior Policy Advisor, Citizens for Health at this link:

What’s old is new again? The FDA takes aim at modern science and innovation

Hypertension risk should be based on ratio of sodium to potassium and not sodium intake alone

Studies have shown that individuals with high sodium and low potassium intake have a higher risk for hypertension, and hypertension is related to cardiovascular disease (CVD) risk and mortality.

An analysis of the Third National Health and Nutrition Examination Survey (NHANES III)looked at the effect of high sodium intake on the risks of cardiovascular disease mortality; including hypertension risk. Importantly the analysis also looked at the association of the ratio between sodium and potassium intake and the risks for cardiovascular disease mortality.

Functionally trained practitioners have been talking about this with their patients for some time. We know there is a correlation between eating a diet high in vegetables, fruits and legumes and having a lower incidence of hypertension vs. eating a diet of mostly processed foods which increases risk for hypertension. The 15-year follow-up study, done by the Centers for Disease Control and Prevention, Atlanta, GA and published in the July 1011 issue of the Archives of Internal Medicine confirmed that people with the highest ratio of sodium to potassium in their diet had a significantly increased risk of death from cardiovascular disease compared with those who had the lowest ratio of sodium to potassium intake.

"This is the first large, nationwide study where we followed a pretty big cohort of people and looked at sodium and potassium at the same time," coauthor Dr Elena V Kuklina (Centers for Disease Control and Prevention) told heartwire .

"The major implications of our findings are that a diet balanced in both micronutrients is important. People should try to reduce sodium in particular by consuming less processed food, but also they should increase potassium intake, and this is easily done by eating more fruit and vegetables and dairy products, which are a good source of potassium and low in sodium. This is nothing new; a healthy diet is good for your health." (I say AMEN!)

Kuklina stresses that people must understand the massive impact that processing has on foods: for example, 100 g of unprocessed pork contains 61 mg of sodium and 340 mg of potassium, she notes, but turning this into ham alters that ratio significantly, to yield a whopping 921 mg of sodium and, to boot, reduces the potassium content to 240 mg. (Well duh!)

In an accompanying editorial [2], Drs Lynn D Silver and Thomas A Farley (New York City Department of Health and Mental Hygiene, NY) agree: "It is crucial that we understand the interplay of sodium and potassium in the diet and how to optimize intake in an increasingly processed food supply without generating harm."

Sodium/Potassium Ratio of <1 Is Protective


Some of the findings "are not new," says Kuklina. "We know for sure the relationship between sodium and hypertension, although there is a little bit more inconsistency when it comes to sodium and CVD mortality. And we know that higher potassium is protective against hypertension, but much less is known about potassium intake and cardiovascular disease and mortality."

We found that potassium does matter.

The results show that sodium/potassium ratio of <1 is protective, she says: "We found that potassium does matter."

Here is just one more reason to eat your veggies!
You can read the full research here:
http://www.medscape.org/viewarticle/746360?src=cmemp

How about eggs?

Do you make an effort to buy humanely raised eggs? Think organic, free range are all humanely raised?
This research might surprise you - it did me! Egg cartons are covered in statements that are confusing and often misleading. If you are not able to buy farm direct, the Cornucopia Institute has developed an "Organic Egg Scorecard" that provides accurate information.

What quickly becomes obvious is that just because eggs are "organic" doesn't mean they are humanely raised. In fact, there are "organic" factory farm operations with more than 80,000 "organic" hens in a single building.

The second thing the Organic Egg Scorecard reveals is exactly which brands of eggs found in your local stores are produced using the best organic practices and with the most ethical regard for the hens.


The Cornucopia Institute

Michigan Nutrition News!

Send Your Comments to Lansing!

The Office of Regulatory Reinvention has been set up to review all existing regulations in order to identify those that are unnecessary, burdensome, and counterproductive to promoting economic growth. They are soliciting comments from citizens like YOU. We know they are looking closely at PA333, the Dietetics/Nutrition Licensure Law, and public comment will play a significant role in it's future. Your voice really matters here, so please take 5 minutes and put your opinions in writing. Comment on the Dietetics/Nutritionist Licensure Law Note: The form asks for "Applicable rule or rule set; fill in "PA333 Dietetics Licensure Law"



If you can tie in your personal or opinions story about nutrition to any of these themes it will send a powerful message.



This regulation will put many hundreds of people out of work and make MIchigan hostile to those considering nutrition-related businesses.
Michigan needs more, not fewer nutrition care providers of varying backgrounds to implement stronger preventive health programs and reduce the costly burden of chronic disease to our state. This law reduces those resources.
Dietitians are employed primarily in hospitals, nursing homes and government programs and this law disproportionately affects the employment of those non-dietitian nutritionists who are entrepreneurs serving the community at large.
Citizens who are better educated about nutrition support other related businesses such as small farms, farmer's markets, artisan food makers, health food stores and food businesses, nutraceutical manufacturers. We need a business climate that promotes diverse entrepreneurship and strengthens our agricultural base.
Americans currently have free access to an unlimited amount of nutrition and supplement information in any number of forms. Consumers are protected by consumer protection and malpractice laws and should have the right to make their own decisions about the kind of practitioner they choose to see without government interference. People are harmed by bad nutrition not by learning how to eat well.
Health Care spending is a big part of our nation's current debt crisis; we need to focus on job creation is a sector that can really lower long-term spending on health care.
Please don't put this off, do it now! Comment on the Dietetics/Nutritionist Licensure Law
Again, where the form asks for applicable rule or rule set type in "PA333" or Dietetics Licensure Law

http://myemail.constantcontact.com/News-from-Michigan-Nutrition-Association.html?soid=1103531196550&aid=y3xzfjFtH-I

Be kind to your liver!

Everybody knows you can't live with out a liver - right? But, I bet you didn't know the health of your liver is directly connected to ALL chronic health conditions. Did you know that poor liver health is the biggest reason so many people can't seem to lose weight?

The liver is an incredible workhorse for the body and it acts as the body's major filtration and detoxification system. The liver is truly amazing! The liver functions as part of our digestive system by breaking down fats, proteins and carbohydrates from food we eat. All hormones,chemicals (including medications),environmental toxins, bacteria, viruses, fungus and parasites must be filtered through the liver.

Many of us (if not most of us) were raised in a time before there was much awareness of environmental toxins or any real understanding of the health hazards of commercially produced food. Just thinking back on the toxic household cleaning products my mother used in our home when I was growing up makes me grimace!

Years of eating commercial raised produce and livestock and exposure to toxic household cleaning products,eventually over stress the liver and it can't do it's job as a part of the digestive system and this is a major contributor to difficulty in losing weight.

Toxic Overload-
All those years of toxic overload begin to damage the liver and the toxins that normally get filtered out start to re-circulate through the body. This re-exposes glands to damaging compounds. Just consider how many medications you have been given over the years that have been found to be harmful and have been pulled off the market! Plus our livers were never designed to process synthetic hormones like estrogen or bovine growth hormones, OTC medications like NSAID's,or artificial sweeteners derived from pesticides like aspartame.

Reduce your toxic load-
This means of course its vitally important to takes steps to reduce the burden of toxins your liver is exposed to though daily living. And, this is one reason the top health experts agree that eating naturally raised livestock and organically grown produce is so important to overall health. These foods are free from man made toxins, plus they are complete and nutrient dense "fuel" for the body.


The Weight and Liver Connection -
If you have ever seen anyone with a pot belly you know that person has a congested liver. This is called edema. This is because the area in the abdomen becomes filed with liquid from the liver that cannot process protein properly. The only way to address this problem is to change the quality of the protein you eat from commercially raised to naturally raised. If you have a protruding pot belly begin by switching to quality protein and eliminate high fat foods and gluten containing grains. This is an essential step in beginning to repair your liver. Next you need to add foods that sooth and support the liver so it can do it's job again. Green leafy vegetables are rich in minerals and help ease a congested liver. Healthy fats such as avocados, raw coconut oil and raw nuts are beneficial too. There are many other good foods to help repair a clogged liver these are only a few.

http://myemail.constantcontact.com/News-from-Nourish-Holistic-Nutrition-Therapy.html?soid=1103840564316&aid=JCSCJdmebqQ

http://myemail.constantcontact.com/News-from-Nourish-Holistic-Nutrition-Therapy.html?soid=1103840564316&aid=JCSCJdmebqQ