Who are they kidding? The Washington Post in a recent article in The Reporter posted February 2, 2013, announced government proposals for healthier food at schools. This is a complete joke. First of all, this ban on sugary sodas was supposed to have been solved in 2006 when then President Clinton was applauded for achieving the reform. However, according to Mike Adams of Natural News, even four years after this ban, sodas had vastly expanded their reach in U.S. schools. Second, the proposal is touting low calorie sports drinks, diet sodas, and baked chips instead of their unhealthy counterparts of high calorie sports drinks, sugary soda, and fried chips.

So the corn syrup sodas are pulled out of schools, but it is okay to promote aspartame consumption by children? Aspartame, which is the ingredient in diet soda, is even worse for your health than sugar. A combination of the amino acid phenylalanine, aspartic acid and methanol (wood alcohol) which are contained in aspartame, are known to be toxic. As it degrades, it forms formaldehyde—a highly toxic chemical! It is a neurotoxin and endocrine disrupter and can lead to depression and panic disorders. It is found in more than 3,000 foods. Phenylalanine has been linked with carbohydrate cravings, PMS, insomnia, convulsive disorders, and mood swings by blocking production of serotonin, a neurotransmitter. So, those who drink diet cokeare more likely to become serotonin depleted. According to Dr. Hugo Rodier in his book, Sweet Death, aspartame has been shown to rob the body of chromium causing severe hyperthyroid symptoms called Grave’s disease, and cause irritable bowel disease and cancer. Eighty to eighty-five percent of all food related illness complaints to the FDA can be traced to artificial sugars, reports Rodier.

Next, “sugar-free” or “diet” is not sweet free. All artificial sweeteners are potent chemical agents that fool the brain cells by masking as sugar. Sweetness normally translates to energy into the body. The sweeteners, through the taste buds, program the brain to behave as if ample sugar for its consumption has reached the body and will imminently reach it through the circulation. Since there is strict control of the level of sugar in the blood, the brain calculates the outcome of the sweetness and instructs and programs the liver not to manufacture sugar from other raw materials, but to begin storing sugar. When the sugar that was promised through the taste buds is nowhere to be found, the brain and the liver prompt a hunger sensation to find food and make good on the promise of energy. The result is a state of anxiety about food. It has been shown that people who consume artificial sweeteners (“Sugar-free” alternatives) seek food, and eat more than normal. This is part of the reason why more than 37 percent of the population are obese and why they cannot lose weight. But the government’s proposal states that these diet sodas are in line with healthy standards.

Not only is the new healthier diet sodas not healthy, but baked chips are not any healthier than fried chips. Most of these baked chips still are saturated in some oil, such as canola or cottonseed; two of the most notorious oils that are genetically modified.

As for low-fat hamburgers? Let’s see. What was taken out and replaced to make that burger low-fat and still taste good?

In addition, the proposal by its very definition is seriously deceptive and is alluring to the unaware. Do Americans think that the US government as no intention of hurting the profits of its most powerful supporters—the food and drug corporations? Remember, the goal of the USDA, says Mike Adams, whom I agreed with, is to make it appear like they are doing something to improve the health of children under the guise of “healthy.” The word “healthier” in a news report does not make the food healthy. Don’t fall prey to this outlandish deception.

Ten years ago I never heard about gluten intolerance or celiac disease although it has been in existance for over 100 years. Five years ago after being diagnosed with gluten intolerance, it was difficult to find a gluten- free loaf of bread, let alone any other gluten-free product. Now there are rows and aisles filled with gluten-free products from which to choose.

• Why has there been such a skyrocket in gluten-free products in such a short span of time?
• Has the number of people with gluten intolerances and celiac disease increase that much, or are more people adopting the gluten-free way of life as a healthy choice?
• Is this truly a healthy choice?

First, let’s look at what gluten is. It is the insoluble protein called gliadin in wheat, barley, and rye. It is the “glue” that binds ingredients together and allows flour to rise.Gluten is in all breads, cakes, cookies, crackers, cereals, pie, noodles, and other flour containing food products. Essentially, it is what the standard American diet has flourished on over the past 50-70 years.

Celiac Disease on the other hand is an auto-immune digestive disorder triggered by gluten intake or genetics. It is a disease of malabsorption where the mucosal villi of the intestinal wall is so damaged nutrients, vitamins, and minerals cannot be absorbed. Each time gluten is eaten, the body’s immune system attacks the small intestine and results in inflammation. When the villi are damaged enough, the body doesn’t absorb the nutrients. Failure to thrive is one result.

It is reported that 1 in 100 are diagnosed with CD. Fifty years ago it was 1 in 700. How does this happen? How does someone acquire food intolerances? One reason is our lack of genetic adaptation to grasses and gluten in our diet. According to Mark Hyman, M.D., American strains of wheat have a much higher gluten content which is needed to make the light fluffy, “Wonderbread” and bagels. Celiac is doubling every ten years possibly because of changes in how wheat is grown and processed. Modern practices like hybridizing alter molecules in the body, which in turn change the body’s immune response. Genetically modified wheat crops have much higher gluten content which may overburden the digestive system.

Another possibility is the over indulgence in certain foods. Americans have been taught by the former USDA food pyramid to consume the bulk of their daily diet with grains. Add to that the introduction of fast food, Americans have been indulging in breads, cakes, pies, cookies, bagels, hamburger/hotdog buns, muffins, cereals—all thinking these are healthy. Gluten protein causes an immunological reaction in the small intestine, then over time with constant indulgence in these foods, leads to damaged villi from inflammation. This is what is known as “leaky gut.” A poor diet will eventually lead to an inability to cope.

A third way we acquire gluten intolerance and celiac is through trauma- whether physical or emotional. Accidents, surgery, emotional strain, etc., stresses the body and creates inflammatory processes that could very well lead the intestinal environment vulnerable.

Is going on a wheat-free/gluten-free diet the healthiest choice? Not necessarily. First, wheat-free is not necessarily gluten-free. Second, food labels currently do not always refer to gluten. Also, there are dangers with crosscontamination. Oats do not contain gluten, but if oatmeal is processed in a facility that also processes wheat, then there is cross contamination. Next, many people when embarking on a gluten free diet start substituting the alternatives to what they were previously consuming, i.e., gluten- free breads, cakes, pies, cookies, crackers, muffins, etc. These foods are still refined carbohydrates and will lead to blood sugar spikes, inflammation, and will precipitate other food intolerances and further damage the small intestine. Refined carbohydrates are low in nutrients and fiber, high in starch, increasesappetites, and can cause difficulties in concentration and weight management. This is not any healthier. Taken in moderation with conscientiousness of thought, a “gluten-free” diet is a healthy choice. However, a “gluten-free” diet can also mean, no grains at all.

To truly manage gluten intolerance and Celiac, you must first eliminate all wheat and gluten products—which are hidden in many processed foods and non-food products. I advise people to refrain from even gluten-free grains as much as possible . The intestinal villi need time to recover, and substituting with another refined carbohydrate will prolong the recovery process and lead you vulnerable to another food intollerance. If you have to have a grain food, then there might be an underlying condition that needs to be addressed. Second in gluten/celiac management, is support with nutrient deficiencies. All cases of celiac and gluten intolerance have nutritional deficiencies caused by the compromised gut health. It is important as part of the healing process to find the correct nutrients that are deficient. In addition, I recommend receiving education about the condition. Read books, or attend classes on Gluten-free eating.

If you would like to be tested or need support in working with your celiac or gluten intolerance you can contact Christine Andrew, Certified Nutrition Consultant. She can be reached at 707-451-4058, or through her website: www.individualizedwellness.net.She is offering a special to readers of this article for a 50% discount on the first visit.

Water is one of the most important factors in your health. The world’s first civilizations were built near rivers. These people knew the importance of water for themselves, their animals, and their crops.

Our body is 70% water. Every cell inside of us is constantly being bathed in water. The body uses water in countless ways. Water:

• removes toxins
• nourishes and bathes cells
• balances electrolytes
• in the blood brings nutrition and oxygen to our tissues
• carries off wastes
• central regulator of energy and osmotic balance in the body
• main solvent for all foods, vitamins, and minerals
• is used in the breakdown of food into smaller particles and their eventual metabolism and assimilation
• required to produce stomach acid
• needed to maintain the health of the mucous in the stomach lining
• moves in both directions across the gastric mucosa. It brings some of the water soluble substances with it and delivers those substances to the bloodstream. Without ample mucous lining, stomach comes in direct contact with stomach tissue resulting in stomach ulcers.
• prevents constipation. Without enough stomach acid, the small intestinal bacteria don’t completely digest the food which is then delivered to the large intestine. In order to conserve water (because we didn’t drink enough) the body will extract water from the partially digested food leaving half-digested dry stool of the wrong pH in the large intestine…….no fun!
• Is necessary if injury occurs, coagulants come out of the fluid and stop the bleeding, while white blood cells emerge from the blood stream and begin attacking poisonous substances.

Without enough water these process are all hindered.

Our brain is 85% water. Adequate intake of water is absolutely essential. We were designed to consume adequate amounts of pure water. In the past 100 years water has been replaced with soda, coffee, tea, juice, energy drinks, and other caffeinated liquids. These liquids cause dehydration. Dehydration has been linked to heartburn, angina, arthritis, back pain, cancer, kidney stones, colitis, and constipation. The body can show deep dehydration without a dry mouth. A dry mouth is one of the very last indicators of dehydration, and by that time, many other functions of the body have already been shut down. If our brain doesn’t get the volume of water it needs, the body will take water from joints, spinal discs and even organs in order to supply the brain.

Water in human cells, however, is not just water (H20). It is much more as discovered by Dr. Gerald Pollack. He discovered a fourth phase of water called EZ, or exclusion zone. He called it this because he discovered that small molecules are excluded from the water inside most of our cells. He found the molecular structure to be H302. It is more viscous, ordered, and more alkaline than regular water. Its optical properties are even different and have a negative charge, which could explain why human cells are negatively charged. The key ingredient to create EZ water is light;visible, ultraviolet, and infrared. Different kinds of light therapy build EZ. EZ being critical for cells, light therapy, including cold laser has a distinct chemical basis. The flow of blood occurring through your capillaries is enhanced by exposure to light. Benefits of laser therapy are related to recharging your damaged c ells’ EZ water, as well as promoting increased capillary blood flow.

EZ water also has more oxygen than H20. When you increase oxygen, you get more EZ water. This is also why hyperbaric treatment is so effective because it buildsEZ water in the body.

EZ water is alkaline and carries a negative charge. Maintaining this state of alkalinity and negative charge is important for optimal health. You can do this by creating a vortex in your water container by spinning it around. Spring water is a natural source of EZ water as well.

How much water should a person consume?

There are many opinions on this topic. One of these is to take one’s weight and divide by two equals about how many ounces of water a person should consume daily. Dr. Mercola recommendscalculating one quart of water for every 50 pounds of body weight. I recommend your weight divided by two especially during a cleanse, detoxing, or heavily exercising. Of course, in hotter weather and vigorous exercise more may be required. Another perspective suggested sipping it all day long and consuming about one to two cups of water per hour. If you consume one quart at a setting three times a day, your body will not use most of the water. It is important to maintain water balance because if not, blood can thicken and flow with greater difficulty, and can cause stress to a heart that has to pump this sludged blood. Drink water before and after meals, and at room temperature to ensure proper enzyme function. Too hot or too cold interferes with digestion.

Water Everywhere and not a Drop to Drink

More than two-thirds of the earth’s surface is covered with water and yet we are at a point in our history when pure water is almost impossible to find. Current drought levels in California are causing water to be even more of a scarcity in some counties. US government studies show that approximately 1 person in 5 in the US drinks contaminated water sources. This means that there are alarming levels of DDT and other pesticides, heavy metals and other environmental toxins such as, PCBs or dioxins in water; even bottled water. It is becoming more evident that the source of water is everything.

What about fluoridated water?

Dr. Dean Burk-former researcher with the National Cancer Institute found that one tenth of all cancer deaths in the US could be linked to fluoridation of our water. Dr. Burk also believes that fluoride is a major carcinogen and responsible for tens of thousands of deaths per year and that stopping fluoride will reduce cancer deaths. He continues to state that as early as 1952 there was evidence that fluoride shortened life span of mice from cancer and that people in fluoridated cities might die of cancer at an early age due to exposure.

After a forty day trial in Illinois over the use of fluoride in their water, Judge Ronald A. Newman decided that there was no evidence to support the notion that fluoridation is a safe effective means to support dental health.

Fluoridation has been linked to birth defects, allergies, fatigue, headaches, urinary tract irritations, thyroid imbalance, and genetic damage to plants and animals.More recent research indicates that fluoridation may have unforeseen negative health effects. Studies published this year have suggested a link between fluoridation and attention deficit hyperactivity disorder, as well as an underactive thyroid. Scores of studies, mostly done in China, have also shown that high levels of naturally occurring fluoride in water harm brain development and reduce IQ.

Fluoride was not used in water thousands of years ago. Peoples’ teeth were not suffering from lack of fluoride either. The evidence just does not support the use of fluoride for dental health.

Is chlorinated water safe?

Dr. James Price, M.D. published a book in the late 1960s on the relationship between treated water and degenerative diseases. He concluded that “nothing can negate the basic cause of arthrosclerosis, heart attack and most common forms of stroke as being the chlorine contained in our drinking water.”Chlorine also has the ability to damage the intestinal flora leading to a host of gastrointestinal disorders. It is in the halide family of chemicals and can interfere with thyroid function much like fluoride.

Through bathing, showering, and swimming we are exposed to high amounts of chlorine as well as toluene, ethyl-benzene and styrene.

Those who swim do get a larger exposure to chlorine; however, one has to weigh the benefits of the exercise as opposed to the damages of the exposure. Showering afterwards thoroughly with non-chlorinated water or using a shower filter is helpful at reducing exposure. One study by Brenda Land, SanitaryEngineer, showed that Vitamin C effectively neutralizes chlorine, so it is advisable to supplement with vitamin C if you are exposed to chlorine on a regular basis.

Randall Fitzgerald cautions that chlorine is a chemical with the ability to transform other chemicals into mimics of estrogen, the female hormone, and he warns that those who drink chlorinated water are at a higher risk of developing breast cancer.

What water is safe to drink?

Drink water from your own cistern, flowing water from your own well. Proverbs 5:15(RSV)

Proverbs 5:15-18 conveyed the idea that the only water source people could trust as being clean was their own well. I think that is wisdom for us today! Pure, healthy water is “hard,” containing minerals and slightly alkaline pH. The more alkaline the body is, the less chance of disease. Disease thrives on an acidic internal environment. Increasing the intake of vegetables and fruits increases the amount of water consumed as these foods are as much as 70% water. Reverse osmosis and filtered are also excellent choices for water.

Distilled water is thought of as the best water to drink. Actually, this is not advisable as it can interfere with electrolyte balance.

The Chinese and Japanese drink hot tea with their meals, not cold water. It is nice to have a cup of cold drink after a meal especially on hot days. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this ‘sludge’ reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and can lead to cancer, heart disease, and a disrupted fatty acid balance. Warm or room temperature water after a meal is advised to avoid the complications associated with cold drinks.

A significant number of people purchase bottled water to meet their water needs.But relying on bottled water to do this is not the best answer. According to Dr. Mercola, worldwide consumption of bottled water increased from nearly 60 percent to 41 billion gallons in 2004. We’ve been on track toward consuming more than 50 billion gallons since then.

People pay premium prices for exotic bottled water brands like Fiji and Evian or Vitamin water in the hopes that it is more pure. However, this puts a giant strain on both the environment and your pocketbook. Bottled water is not an assurance of purity. Much of bottled water is bottled tap water.Scientists have concluded the longer a bottle of water sits on a shelf — in a grocery store or your refrigerator — you’ll consume a greater dose of antimony, a silvery white metal of medium hardness that breaks easily. The plastics are not BPA free and leach phylates, a known hormone disruptor.

Your best choice is to filter your own water at home using a reverse osmosis filter. If you cannot do this, then I recommend a Brita filter. Drink out of a glass container and refill it rather than relying on plastic water bottles. Glass water bottles with rubber sleeves are quite accessible now to purchase.

We are in a severe drought. Conservation is critical. To conserve our water resources we can cut back on watering our lawns, collect running water out of our faucets while waiting for it to warm up and use this to water our plants. But, considering all that water does for our bodies listed above, we cannot afford to cut back on drinking water. The health of our bodies are at stake if we do.

Christine Andrew, CNC, CTT is a certified nutrition consultant and a functional medicine practitioner. She operates Center for Holistic Health and Nutrition and Breast Thermography Clinicat 348 Cernon St. Ste A in downtown Vacaville. She can be reached at www.individualizedwellness.net.

Do you have any of the following, or think that these come with aging?

• Gas
• Bloating
• Indigestion
• Undigested food in your stool
• Acid reflux
• GERD
• Constipation
• Diarrhea
• Nausea after eating large portions of meat
• Malabsorption
• Bad breath
• Hair loss
• Nutrient deficiencies

Do you ever feel like “I’m hungry all the time?” Or “Ugh, I feel like I’ve got a brick in my stomach” after eating?All of the above are related to your gut and most commonly, your stomach. Although digestioninitiates in the mouth, the stomach is the next place digestion resumes. Just how important is the stomach? It is one of many important organs involved with assimilating, absorbing, and utilizing nutrients increasing their bioavailability.6Calcium, magnesium, iron, zinc, vitamin B12, C, A, and E all rely on proper stomach acid for proper absorption. The stomach is responsible for storing and churning food, secreting Pepsin and Pepsinogen to digest protein, secreting HCL (stomach acid), to activate enzymes to breakdown protein, kill pathogens, and produce mucous to protect the stomach wall. Stomach acid is also a crucial part of the immune system. Because the acid barrier of the stomach easily and quickly kills any bacteria and other bugs that enter the body through food or liquids, it provides additional first line defense against food born bacteria and microbes. 4 It also prevents bacteria in the intestines from migrating up and colonizing the stomach.In addition, stomach acid is a biofilm buster and is necessary in the methylation process.

So, who hasn’t had in their lifetime heart burn or acid indigestion? While the standard treatment of care has commonly been the “Purple Pill” Prilosec, Prevacid, Mylanta, or others, these OTC’s and prescription’s main goal is to eliminate acid completely because the cause is presumed to be too much stomach acid. In 2009, there were 110 million prescriptions filled for acid suppressing drugs. 11 Something is clearly not working. Antacids do not treat the cause. They are temporary and in most cases only makes things worse over time.Consider a recent study from the Journal of American Medical Association that stated 65% risk of vitamin B12 deficiency in those who took proton pump inhibitors. 3These drugs often contain among other toxins, aluminum, a neurotoxin.

The problem is not too much acid, rather it is due to insufficient acid in the stomach.10The stomach is supposed to be acidic. 12Hypochlorhydria, or low stomach acid, is a frequently overlooked problem that is linked to other diseases like stomach cancer, asthma, low thyroid, and rheumatoid arthritis. 8 The symptoms are very similar to high stomach acid which is why all symptoms are treated equally. People with Celiac, IBS, or Chrohn’s Disease are at higher risk of having stomach acid problems. If you have experienced gas and bloating within 1-2 hours after a meal, then it is very likely that you are suffering from insufficient stomach acid along with small intestinal bacterial overgrowth.

If the stomach is supposed to be acidic, how does low stomach acid happen?

With numerous causes of low stomach acid, consequences ensue if left unchecked for a period of time. Low stomach acid or insufficient HCl is associated with many physical problems. Some of these include iron deficiency, osteoporosis (resulting from decreased calcium absorption), food allergies, leaky gut, depression, gallstones, low thyroid function, skin afflictions such as eczema, psoriasis, depression, asthma (80% of asthmatics are HCl deficient), splitting nails, tooth and periodontal disease, increased bacteria, yeasts, and parasites.

Additionally, sufficient hydrochloric acid is responsible for creating methyl groups. Why is this important? A methyl group is a hydrocarbon group processed in the liver during the detoxification process that allows the cells of your body to use the food or nutrients that you consume. Methyl groups are important for normal cell replication of DNA and repair of damaged DNA. With depleted methyl groups, you express mutated genes which can lead to a host of autoimmune disorders, depression, cognitive decline, and increased levels of inflammation. HCl breaks food down, but by itself, it cannot methylate a cell. HCL needs a buffer in the form of potassium to do this.

How can low stomach acid be associated with gallstones? Well, HCL secretion triggers pepsin. If HCl levels are depressed, so can pepsin. Less pepsin means less pepsinogen and then less cholecystokinin which stimulates the release of bile. This means less pancreatic enzymes and less bile. Eventually, this can lead to gallbladder dysfunction and may impede protein synthesis and lead to amino acid deficiencies.And the domino affect continues.

Next, food allergies can occur if foods are partially digested. These partially digested food particles gain access to the body via blood vessels. The immune system may then be activated to target the suspected proteins. The undigested proteins can also provide food for the harmful bacteria that was not quenched in the stomach due to low HCL, leading to small intestinal bacterial overgrowth, leaky gut, and further food sensitivities.

Another situation that transpires is excess growth of bacteria. Many bacteria enter the body with food. In a normal stomach, the bacteria are doused with HCL and die. Without adequate HCl, the bacteria grow and collect gas in the stomach. That gas is escorted “down the pipe” in the small intestine along with food, continues to grow, and produces a lot of hydrogen sulfide gas5…….which has to go somewhere! Also, if the acid/alkaline balance isn’t right, many unfriendly uninvited guests called microbes or microorganisms take host. They also excrete substances that are toxic to our cells………and to our friends….. and prevent nutrients from absorbing. We literally are starving by taking acid suppressing drugs. These toxins enter your entire GI tract and eventually the body. The acid suppressing drugs may have put out the fire, but not solved the problem to your symptoms of heartburn or chronic fatigue.

How does one know if they have sufficient stomach acid?

There are several ways to measure this. First, it is important to know that just looking at the esophagus or just the stomach is not a true indicator of HCl production. The body works in concert so all parts must be looked at. One way is through a test called the Heidelberg Radiotelemetric test. This is accurate, but rather expensive. Another is with stool analysis which is also useful for measuring protein digestion status. Simple blood tests such as BUN, phosphorus, serum protein, globulin and albumin can also be used to assess stomach acid status. Checking your urine or saliva pH is another simple in-home test. Other tests include testing for nutrient deficiencies as well as nutrition response testing. Home testing with baking soda or Apple Cider Vinegar are popular, but not always the most accurate. It is best to work with a practitioner who understands stomach acid.

What are the alternatives to controlling low stomach acid?

First, realize that the standard model of healthcare has created a medical specialty of x,y,z drug for x,y,z symptom. Many scientific journals have clearly established the interconnectiveness of our human physiology. Diet is crucial to balancing the stomach acid. Second, remove the irritants. Caffeine, acid foods such as sodas, alcohol, fatty foods, and hot spicy foods are some of these triggers. Increase vegetables at every meal; not just dinner. Drink water before meals; not during as this can dilute necessary enzymes. Eat smaller meals and chew thoroughly. Remember to sit when eating rather than eating on the run. Next, support the gastrointestinal tract with specific enzymes and nutrients unique to each individual case. Correcting stomach acid can often yield dramatic improvements in other areas of health.

Oftentimes we hear that people are not getting the results with stomach acid that they had hoped for and in desperation they turn to harmful prescription drugs to end their suffering. There are several reasons for this disappointment. First, we have to remember that every person’s body is unique. Second, we have to understand the physiology behind stomach acid; hence, the writing of this article. Next, we have to look at three of the most common mistakes people make dealing with stomach acid.

1). Taking the incorrect dose. If your unique body type requires six capsules of HCL and you are only taking one, you may be missing the benefits. It is therefore important to work with a skilled practitioner that can customize the dose for each person. Conversely, if you require one capsule and you are taking six, you may not feel well afterwards.

2). Using HCL supplement when you shouldn’t. Anyone who is on prescription or OTC NSAIDS such as aspirin, ibuprofen, or corticosteroids should not be taking supplemental HCL as the drugs themselves can initiate damage to the gastrointestinal tract and HCL may further aggravate the lining.

3). Taking HCL with the wrong food. Since protein simulates stomach acid production more than any other food, it is best taken after a meal of cooked protein.

If you’ve made several diet and lifestyle changes and you’re still not seeing the results you want, low stomach acid might be your quandary. At Center for Holistic Health & Nutrition, we work with the body’s natural physiology to restore healthy gastric functioning.

Sources:

1. Cater RE 2nd. Helicobacter pylori as the major causal factor in chronic hypochlorhydria. Med Hypothesis Dec 1992 Vol39(4):367-74
2. Haas, Elson, MD. http://www.healthy.net/Health/Article/Hydrochloric_Acid/1863
3. JAMA. 2013 Dec 11;310(22):2435-42.
4. Johnson, L.R. Regulation of pepsin secretion by topical acid in the stomach. Am J Physiol 1972 Oct;223(4):847-50.
5. Kennedy, Ron M.D. Hypochlorhydria: The Doctor’s Medical Library. Dec 2014
6. www.naturalhealthyconcepts.com/betaine
7. Peterson, W.L. The Influence of food, beverages and NSAIDs on gastric acid secretion and mucosal integrity. Yale J Biol Med 1996 Feb;69(1):81-84.
8. Reasoner, Jordan. 4 Common Betaine HCl Mistake.http://scdlifestyle.com/2013/10/4-common-betaine-hcl-mistakes
9. Siebecker, Allison, ND. Small Intestine Bacteria Overgrowth; The case of the perpetual patient. ndnr, March 2011. www.ndhealthfacts.org
10. Wright, Jonathan, MD. Why Stomach Acid is Good for You. The Rowman and Littlefield Pub. Group, Inc. 2001
11. Wright, Steve.Hypochlorhydria: 3 Common Signs of Low Stomach Acid. http://scdlifestyle.com/2012/06/hypochlorhydria-3-common-signs-of-low-stomach-acid/
12. Yago, Marc Anthony. Gastric re-acidification with betaine HCl in healthy volunteers with rabeprazole-inducted hypochlorhydria. Mol Pharm Nov 4, 2013;10(11):4032-37.

Christine Andrew, CNC, CTT, FMP is a certified nutrition consultant, certified thermography technician, and a functional medicine practitioner. She operates a natural healthcare practice, Center for Holistic Health and Nutrition,at 348 Cernon St. Ste A in Vacaville. She can be reached at www.individualizedwellness.net or www.christineandrew-cnc.com.

With Gym’s popping up on every other corner and giving hope to members for weight loss and healthy bodies, there also lurks beneath the promises some dangerous trends.

“No pain, no gain,” “I just need to exercise more,” “You need to be in the Gym five days a week for an hour.” This is the all too familiar exercise industry hype mentality and is causing many unnecessary injuries. That exercise must be tough and uncomfortable to be of benefit, or overwhelming gym members with exercises beyond their fitness levels is deceptive and wrong. True, athletes can get away with most of the sustained high intensity movements, but for the average de-conditioned or obese person, the sustained high intensity of many movements is a potential disaster physically for the unsuspecting member.

The benefits of exercise includes:

• stimulated nerve growth
• the release of growth hormones
• endorphin levels raised
• nitric oxide response enhanced
• insulin receptor sensitivity stimulated
• oxygen, circulation, and muscle strength and endurance increased
• stronger heart
• leaner bodies
• restful sleep

But new evidence also indicates oxidative stress and the risk for overtraining syndrome with extended high intensity exercise as an increasing danger. 1 According to Wall Street Journal recently, “There is no evidence that running a marathon leads to lasting weight loss.” This is possibly due to the increased calorie intake required during training while neglecting to decrease calorie intake after marathon ceases.

Dangers in exercising

While there are many benefits to exercise, including cardiovascular health, prolonged intense overtraining can result in physical damage. One of these is heart muscle scarring. Over exercise is possible in conventional cardio exercising and may be counterproductive. Research shows spending more years exercising strenuouslyas in marathon races has been associated with a greater likelihood of heart damage. 3 “Research at the Mayo Clinic found that more than an hour of intense aerobic activity per day put runners and cyclers at heightened risk of serious heart problems, including irregular heartbeat, clogged arteries and scarring.” 4 In March of 2012, marathon runner, Micah True, was found dead after a 12 mile run, due to an enlarged and scarred heart. He was only 58. Investigators suspected this was due to chronic excessive endurance exercising. JimmFixx, 52, author of The Complete Guide Book of Running, also died of a massive heart attack while running. Experts say that even one marathon a year is associated with temporary damage to a runner’s body.

What happens, researchers theorize, is that “repeated structural changes to the heart occur during excessive endurance training or competition and when people take part in these activities multiple times over several years, scar tissue can form and weaken the heart muscle.”4According to James H. O’Keefe, this would be termed “diminishing returns” on your health investment.

However, not being a marathon runner doesn’t mean you are not at risk. Exercise in excess of our adaptive capacity causes catabolic oxidative damage. Daily high intensity exercise tears down muscle tissue and the body can’t repair and contributes to the accelerated and damaging aging process.

Is Exercise addictive?

It can be. During exercise, endorphins are released creating a sense of euphoria and a “feel good” state. According to WebMD, when you exercise these endorphins interact with the receptors in your brain that reduce your perception of pain. The feeling that follows a run or workout is often described as “euphoric.” That feeling, also known as “runner’s high,” can be accompanied by a positive and energizing outlook on life. Soon the exerciser begins to think, “A little bit is good, more is better.” “I can’t live without it.” This is similar to an addict’s brain. “A little alcohol makes me feel good, more is better,” and the cycle of addiction continues. In exercise this has been termed, “Metabolic Overtraining Syndrome.” 1 Just like in other addictions there are health consequences, MOS increases oxidative stress and decreases circulating antioxidant concentrations.

In order to stimulate beta-endorphins into circulation, we need high intensity exercise, but not for long durations such as common practice with many trainers and exercise enthusiasts who insist on exercising 5-7 days a week for one or two hours to get any benefits. What research is showing for benefit is to reach 70% of one’s maximum heart rate or to be out of breath after the workout for 20-30 seconds.

In addition, exercise of high intensity for long durations results in significant elevations in salivary cortisol, but not for low or moderate intensity. 8 Why is this important? High morning cortisol and high intense workouts puts a person into metabolic overtraining syndrome and greater health risks. Other health risks are lowered pH. As I stated in my last article about the dangers of an acidic internal environment, when a person over exercises, their body’s acid levels drop. Low pH causes the body to expend calcium to buffer the high acid. The calcium is usually pulled from the bones. This also contributes to “diminishing returns” on a person’s health. If a person is starving themselves with reduced calories, the body becomes in a state of catabolic stress and over acidic. It then burns sugar and glycogen, but doesn’t change the metabolism. The more intense the exercise, the greater the benefits, but at a greater risk for damage.

Some signs that may indicate a person is doing more than their body can handle include:

• Increased injuries–tendonitis, stress fracture, joint or muscle pain, shin splints.
• Inability to recover from workouts in a reasonable time
• Irritability or aggression with exercising
• Weakened immune system
• Loss of menstrual cycle
• Lack of weight loss
• Oxidative stress
• Systemic inflammation

High intense exercise produces sweat. The body sweats for a reason. It’s trying to stay cool. This also causes loss of vital electrolytes and minerals and produces free radicals and oxidative stress which lead to breakdown of tissues. Replacing these electrolytes with water, antioxidants, and minerals is critical for recovery.

Safe Exercise tips:

• If you suspect you might have “Metabolic Over training Syndrome,” cut back on your workouts. Working out less provides time for recovery and the body to grow stronger. Training less for more effective results. 30 minutes, 2-3 days a week will yield great and far lasting results.
• Replacing long cardio with shorter high intensity bursts produces greater results in less time. It is the intensity, not how many days you are in the Gym that counts. Think about sports. They are played in intervals. Intervals reap far more benefits and protects the cardiovascular system.
• This High intensity interval training, called HIIT, means short duration, short periods, with rest, and repeated exercise and has the advantage of strengthening skeletal and heart muscle by applying a load, resting and repeating. It takes only a fraction of time compared to long runs and long hours on the same equipment.
• If you are experiencing any digestive issues, arthritis, adrenal fatigue, pituitary dysfunction, or neurological issues, or you know you are in a de-conditioned state of physical fitness, exercise has to be built up slowly and verified by a medical doctor, naturopath, chiropractor, neuromuscular therapist, or holistic healthcare practitioner. Start with 3-5 minutes several times a day if needed. Even a few squats, chair push- ups , tummy crunches, and jumping jacks at home will be beneficial for most people.
• Don’t be afraid to question a trainer when common sense tells you not to perform an exercise that doesn’t feel right for you, your back, your knees, shoulders, or another body part. Just because you see an exercise being performed in the gym, does not make it right or safe for you. Athletes have a greater margin for error due to better conditioning. Don’t try to measure up to that standard if you are not exercising for that purpose.
• Consume plenty of fresh filtered water, fresh vitamin C rich fruits and colorful vegetables, along with turmeric, and omega 3 oils after your intense exercising. Gold’s Gym now offers fresh protein smoothies from Urthshakes for members.

Special packages for new members are available at Gold’s Gym. Stop by and ask a specialist for details. To find out about and sign up for classes taught by Christine Andrew at Gold’s Gym, contact Kim Hadden at 447-4653.

Christine Andrew, CNC, CFDM is a certified nutrition consultant and certified functional diagnostic medicine consultant. She operates a natural healthcare practice with Individualized Nutrition Servicesat 348 Cernon St. SteA in Vacaville. She can be reached at www.individualizedwellness.net or www.christineandrew-cnc.com.

Sources:

1. Kharrazian, Datis, DHSc, DC, MS. Neuroendocrine Immunology of Exercise, Apex Energetics. 2013
2. Bramos, Rick. Danger in the Gym. 2 Days 2 Fitness. 2013
3. Mercola, Joseph, MD. The Exercise Mistake Proven to Damage Your Heart. Peak Fitness. March 2011
4. Adams, Mike. Exercising Too Much. Renegade Health, 2013
5. Grisanti, Ron, DC. Functional Diagnostic Medicine: Sequoia Educational Systems, 2010
6. Circulation. 2003 Aug 5; 108(5): 530-535. “Effect of different intensities of exercise on endothelium-dependent vasodilation in humans: role of endothelium-dependent nitric oxide and oxidative stress.”
7. Atherosclerosis. 1999 Aug; 145(2): 341-349 “ Intense physical training decreases circulating antioxidants and endothelium-dependent vasodilatation in vivo.”
8. J Strength Cond Res. 2002 May; 16(2): 286-289. “Effect of exercise at three exercise intensities on salivary cortisol.”

In light of October being Breast Cancer Awareness month, the pink wagons and ribbons were donning retail stores, subtly attracting donors. Breast cancer is the second most common type of cancer among women in the U.S. Lung cancer is the leading cause of death due to cancer; breast cancer is second.1 Why don’t we have Lung Cancer Awareness month to raise awareness about lung cancer if it is the leading cause of cancer?

True, breast cancer has become an epidemic in recent years and has reached extreme proportions. According to the American Cancer Society, approximately 230,480 new cases were diagnosed in 2011. Men are not immune.2 However, raising awareness appears to have frightened many women into needless biopsies and overuse of mammograms. For decades we have been told that mammograms save lives. With the increasing rate of breast cancer, it becomes clear that conventional strategies in diagnosis and treatment are riddled with flaws. Are we doing more harm than good?

Here are a few facts:

• Most cancers found by mammograms are slow-growing cancers.
• Normal breast tissue can hide a true breast cancer so that it doesn’t show up on the mammogram. This is what is called a false negative.
• Abnormalities that look like a cancer can turn out to be normal. This is called a false positive.
• Frequent mammograms raise the risk of radiation exposure, which can raise the risk of developing cancer.
• Mammograms don’t save lives. Consider a recent admission from a Dartmouth professor of medicine to Fox News that screening had no effect on saving lives.
• Only five to ten percent of breast cancer cases are inherited.
• Researchers estimate that almost 73 percent of breast cancers are likely caused by lifestyle and dietary factors and environmental toxins. This means that risk is beyond genetics.

Cancer is the symptom, not the cause. The body is revealing that it is sick and common causes are toxic exposures, radiation exposure, hormonal imbalances, emotional imbalances, poor diet and an acidic internal environment, to name a few. In addition, oral contraceptives and hormone replacement therapy increase the likelihood of cancer. The hormones melatonin and vitamin D are also protectants against breast cancer and deficiencies put a woman at risk.5 A host of environmental toxicants compound the risk as well, including but not limited to, parabens and phthalates found in lotions, plastics and register receipts.

Early detection screenings

While the goal of any screening is to detect cancer early, there are now several different screenings available. The earlier the cancer is caught, the easier and less invasive the treatment, along with higher survival rates.

• Mammograms are approved as a device for locating cancerous tumors, but exposes women to radiation, and not recommended for women under 39 years of age.
• Ultrasounds or MRIs confirm tumor location
• Biopsy establishes diagnosis for cancer

Another not so common screening is called Thermography. Thermography is a technology backed by scientific literature and was first used in 1956. It captures the heat from the surface of the body using an infrared camera. The camera is able to detect subtle physiological and functional changes revealed on a computer. It is a current and future risk assessment tool used in conjunction with other FDA-approved devices listed above to provide even higher accuracy. Because tumors have a higher temperature than normal tissue, Thermography picks up aggressive tumors very well and can help determine risk for developing breast cancer. We are not looking for tumors or calcifications. Rather, we are looking for functional processes that could lead to the formation of a tumor. Thermography is a tool that can signal activity from a cancer or activity that may lead to cancer in the future.

According to Bruce Rind, M.D., Thermography is like headlights of a car; they show you the path you are traveling, while Mammography is the rearview mirror; it reflects what has already occurred. Take cholesterol tests as another example. You find out you are high risk for cholesterol with a result of 200. If you manage it with diet and exercise and other nutrition from your nutritionist, you can reduce the risk of getting a heart attack or stroke. This is the same goal we have at Center for Holistic Health and Nutrition. We find a risk, we manage your health with nutrition and lifestyle adjustments and reduce the risk of breast cancer or disease process. Thermography is non-invasive, does not use radiation, is safe and comfortable and a valuable adjunct to Mammography.6 In addition, this technology predicts breast cancer eight to ten years before any other test, giving women hope in preventing cancer and in the ability to do something about it early.

Sources:

1. Centers for disease control and prevention. http://www.cdc.gov/cancer/dcpc/data/women.htm.
2. American Cancer Society. http://www.cancer.org/research/cancerfactsfigures/breastcancerfactsfigures/breast-cancer-facts-and-figures-2011-2012
3. Saputo, Len. “Mammotherms.” Health Medicine Institute
4. “Breast cancer screening: New study suggests benefit of early mammograms” Rachel Rettner, Fox New 9/9/13, foxnews.com
5. Weitsman GE, et al. Ann N Y Acad Sci. 2003 Dec;1010:437-40
6. Y. R. Parisky. Efficacy of Computerized Infrared Imaging Analysis to Evaluate Mammographically Suspicious Lesions. USC/Norris Cancer Center, 2002
7. Preetha Anand, Ajaikumar B. Kunnumakara, Chitra Sundaram, Kuzhuvelil B. Harikumar, Sheeja T. Tharakan, Oiki S. Lai, Bokyung Sung, and Bharat B. Aggarwal. Cancer is a Preventable Disease that Requires Major Lifestyle Changes. Pharm Res. 2008 September; 25(9): 2097–2116. Published online 2008 July 15. doi: 10.1007/s11095-008-9661-9

If you would like a consultation on Thermography, Christine Andrew can be reached at 707-451-4058. Christine is a certified nutrition consultant and a functional medicine practitioner. She operates Center for Holistic Health and Nutrition at 348 Cernon St. Ste A in downtown Vacaville.

I recently read a blog discussing nutrition fads that have cropped up recently. While some of it was valid, I am passing on information that I believe is more sound advice. Every person is unique, each with a different metabolism and health challenge. One size never fits all. Often our health problems persist because we are willing to change one thing, but not many things. Rather than adjusting the elements of our lifestyle that require change and thereby bringing everything back into balance, we want to focus on only one, often irrelevant area in hopes that everything else will magically change. However, the body works in concert. In order to be in balance, we need to seek balanced lifestyle and nutrition habits and not rely on trends and fads. As Americans, we tend to seek quick fixes. In so doing, we listen and follow anything said in the media, on blogs, by friends, or through other healthcare workers.Among some of the misguided health advices are statements such as, “This one food is bad for you.” “Try this diet pill; it worked for me.” “If you make this one simple change, all of your health problems will go away.”

Claims about nutrition are constantly changing, evidenced by the passing fads we’ve all seen come and go over the years. For instance, there was the Adkins diet, which fizzled out after time. We’ve heard, “Eggs are bad for you,” then, “Eggs are good for you.” Then there was, “Margarine is healthy for you,” replaced by, “Now butter is better.” A few other fads are below that I would like to clear up for the record.

1. Protein Shakes are the way to lose weight. First of all, there are a vast number of reasons for why people gain weight. Overeating is only one. Drinking one to two shakes a day and a sensible dinner is cutting down one’s caloric intake, but this can be accomplished using food without any shakes. Second, to say that consuming protein shakes one will lose weight is deceiving and touts a “one size fits all” mentality. Other reasons why protein shakes, in general, are not the answer to weight loss are the following:

    

   • Protein shakes usually come from processed sources of protein unless it is a living source protein.The high heat processing can destroy the macro peptides necessary for function in the body. Some of these functions are neurotransmitters and hormones. We need these hormones to keep our weight stable.
   • Isolates, common in many whey protein powders, can contain pesticides, GMO, or hormones. These isolates come from many sources, so purity and integrity is negligible. Pesticides and GMO can contribute to weight gain due to the inflammation associated with consumption of these compounds.
   • Most of the powder on the market is packed with artificial sweeteners and fillers. These can bein the form of cornsyrup, enriched flour, artificial sweeteners, artificial flavors, hydrogenated oils, preservatives (sodium benzoate, BHA), artificial colors and flavors. Many of the containers themselves are not BPA free. Artificial ingredients contribute to inflammation and weight gain.
   • They can spike blood sugar. Whey protein can raise blood sugar and insulin levels, especially if there is no fiber included. Other sugars to look for are, sucralose, splenda, dextrin, maltodextrin, and corn syrup.
   • Many lack nutrients. Being fit and healthy isn’t just about the macronutrients (protein, fat, carbs), it’s about the micronutrients (vitamins, minerals, antioxidants, etc.) too. Even these can be artificial.
   • They can be an unnecessary expense. Many bodybuilders of old never used protein powders because it wasn’t even available. They were still able to build great physiques. Steak and eggs, and meat and potatoes were staples in their diets. Those meals provided them with protein, healthy fats, low-glycemic carbs, and nutrients needed to build the muscle they wanted and yet they maintained their weight. 10

    

   The above being said, according to Byron Richards, a quality protein source can help a person build muscle, improve fitness, boost immunity, and enhance insulin and leptin function. Richards continues, “While these properties don’t directly affect weight loss, they all contribute to proper weight management.” 11 And, while protein doesn’t directly trigger weight loss, along with healthy fats and fiber, it provides several properties that make weight loss easier and healthier. 12The take home point here is to know your source of protein powder.

2. “Soy is a healthy protein.” Soy has beentouted as healthy because studies done in Asia showed that women had low rates of breast cancer due to the phytoestrogen compounds, so now marketers are putting soy in everything. Soy, however, is actually not as healthy as marketers claim it to be. First, Asians have not been using soy for thousands of years. Only since 200 B.C. have they been using the fermented soy in their diet.1 Second, the soy industry has “Americanized” soy by processing and inserting it in everything from protein shakes, bars, cereals, sausage, processed meats, burgers, and numerous other foods, leaving Americans with over consumption of soy. The consequence is estrogen dominance. Worse, it now has become the number one Genetically Modified food in America. Even organic soy is not without warning. Soy, as well as many other healthy foods, contains what are called, “anti-nutrients.” These compounds are there naturally for a purpose and that is to block seeds from sprouting prematurely and to harm predators from eating too much of the product. Some of these anti-nutrients are as follows:

    

   • Lectins- are in beans and wheat as well and cause red blood cells to clump together and may induce immune system reactions.
   • Oligosaccharides – are sugars that may cause bloating and gas
   • Oxalates- are found in many foods including kale and spinach that prevent proper absorption of minerals such as calcium and have been linked to kidney stones.7
   • Phytates- impair absorption of minerals such as zinc, iron, and calcium.
   • Saponins- have some health benefits, including cardiovascular and gastrointestinal. They may lower cholesterol by binding with bile, but also may damage the intestinal lining by producing increased permeability. Those found in soy, do not seem to exert the same harmful effects. 13

    

   So, what is healthy about soy? Edamame, tofu, and other fermented soy products such as Miso and Natto are healthy options. These have higher ascorbic acid and beta-carotene content and lower antinutrient contents. Proper preparation of any bean product also lessons the anti-nutrient content as well.

3. “Everyone should go gluten-free.” Everyone is trying to go “gluten-free” these days or are touting to go “Paleo.” Almost everywhere you read people are advocating avoid all wheat products, regardless of whether you are wheat sensitive/intolerant or not. It’s true that wheat produced today is not the same wheat that our ancestors ate, as I describe in my book, Food Isn’t What It Used to Be.5 It’s also true that a significant and growing percentage of the population are intolerant or sensitive to wheat gluten. However, one disconcerting aspect of ‘prescribing’ a gluten free, grain-free diet for folks who do not need it for health reasons is that these people do not take the diet seriously! Thinking that it doesn’t matter to their health, these people choose to “cheat.” Although, I don’t recommend it. Those with Celiac disease or gluten intolerance cannot ever cheat. They cannot have just a little, or take an enzyme to counteract the inflammation that follows exposure to gluten.

    

   The other disconcerting matter regarding gluten-free diet is that people tend to substitute wheat with corn and other non-gluten grains and highly processed flours. A recent study discovered two new corn gluten proteins that led to an immune reaction. Quinoa may not be an acceptable alternative either. Quinoa has been found to have “gluten like” storage proteins that can mimic the proteins similar to that in wheat, barley, and rye.

   In addition, to be truly gluten free, processed dairy would also have to be eliminated. This means eliminating one’s favorites of cheese, yogurt, milk, butter, sour cream, etc. Recent science has confirmed that gluten-based grains fed to cows pass through their milk, though this does not apply to grass-fed cows.Thus, even though milk is technically gluten free, we have to look at what the cows were fed to be certain it is safe for Celiacs or those with gluten intolerances.

   Being in favor of “going gluten-free,” to those who need to, gluten is pro-inflammatory to the body and high in lectins. Grains contain a number of lectin compounds that can interfere with the ability to digest foods in general. Therefore, anyone with digestive problems would do well avoiding gluten. Also, grains in general, breakdown into sugar quickly and can promote weight gain and inflammation.9There are many benefits to eating less wheat and replacing much of the bread and pasta you eat with healthier carbs, like root vegetables, squash, brown rice, and beans. Your waistline, perhaps, and your immune system may be happier. Be wise as to why you are “going gluten free” and what you are eating in place of gluten.

   On the other hand, the Paleo Diet has some issues. Paleo, by design, means without wheat or dairy, and in light of recent studies, those with Celiac would be wise to eliminate both from the diet unless the dairy came from grass-fed cows. “Low-grain or no-grain diets, may be fine also for immuno-compromised adults (or children) who have eaten a Standard American diet in their early lives, or been prescribed toxic meds, or been exposed to excessive pollution, but it is not a remedy that should be applied to someone who is not sick, has generally cooked and eaten foods made of high quality ingredients, and whose system is not wrecked with prior abuses from these types of diets,” remarks SushamaGokhole of Larkspur. What I have seen currently, is a plethora of glorified gluten-free, highly refined carbohydrate, low-fat, or lack of healthy fat, sugar substitute foods, satisfying sugar and carbohydrate addictions. Think about it. In spite of one’s belief in the Paleolithic cavemen living million years ago, Paleolithic people were not making cookies, cakes, pies, and brownies with processed coconut flour and sugar obtained from their local grocery store! They hunted and gathered and ate what was grown on the land or in the wild. Even the cakes of ancient times were very dense and hard; not light and fluffy such as being made now in many “Paleo” recipes.5

   In addition, going Gluten-free means some vital nutrients can be lost and will have to be supplemented.

4. Kale and spinach are so healthy they should be consumed daily. This is again one of those, well yes and no. Greens are highly nutritious as they balance the pH of the body and contain phytonutrients and carotenoids. Marketers know this and now we see kale chips, kale and spinach juice and smoothie recipes flooding the supermarkets. However, kale and spinach are in the classification of oxalates along with wheat, beans and legumes. Oxalic acid and its salts occur as end products of metabolism in a number of plants. When these plants are eaten they may have an adverse effect because oxalates bind calcium and other minerals.

    

   The other problem with kale is that it belongs in the classification of thiocyanates. When consumed in large amounts these are potent inhibitors of iodide transport found in cruciferous vegetables. If a person has low thyroid function, consuming large amounts of kale and other raw cruciferous vegetables will continue to inhibit their already low thyroid function. Cooking these vegetables nullifies the inhibition.

   While kale and spinach are healthy, they can be quiteunhealthy consumed daily in large amounts and can lead to disease process. High consumption of oxalic acid may cause stone formation in the urinary tract, as well as lead to mineral deficiencies. This may increase ones risk factor for osteoporosis for women, who require greater amounts of calcium in the diet. 7, 8 Soaking and cooking of foods high in oxalates will reduce the oxalate content from leaching.

   Thinking you are getting healthy by drinking kale and spinach smoothies, juices, and kale chips every day is not so healthy after all.

   Moderation, balance, and variety are the keys. Eat real food; food uncontaminated by hormones, antibiotics and destructive processing.Stay the course with sound nutrition and avoid the fads and trends that come and go with the seasons of life.

5. “Always eat sweet potatoes instead of white potatoes.” It is true, white potatoes are high glycemic, which means they can raise blood sugar quickly after ingestion. If a person is diabetic, this is more problematic. However, adding butter to the potato will slow the insulin down and lower the glycemic load. One medium potato contains almost 5 grams of fiber, loads of potassium, magnesium, vitamin C, and even some protein. White potatoes are also much richer in potassium, magnesium and vitamin C. Sweet potatoes contain slightly more calories than white potatoes per 100 grams. They also contain more fiber and vitamin A. Adding butter to either of these ensures insulin stability. In addition, sweet potatoes or yams can be juiced or blended in smoothies to get maximum nutrient benefits and it tastes delicious this way. Since these are root vegetables, I recommend purchasing organic.

    

6. “Calories eaten late at night will make you fat.” Here, the emphasis is on calories. True, it’s not a good idea to eat a heavy meal past 7:30PM because it will interfere with digestion. It’s not that eating late that will make one fat, it’s what the person is eating and why. However, a small healthy snack of protein such as nuts or yogurt may even help stabilize blood sugar or help a person sleep better. Most people who are “late-night bingers” are making poor dietary choices. They tend to under-eat during the day and then catch up in the evening when they’re too hungry to choose healthy foods. The bingers end up choosing chips, ice cream, and treats which are quick and easy, yet fat producing.

    

7. You must eat every 3 hours to keep up your metabolism. Well, yes and no.In many cultures the concept of “snacking” every 2-3 hours does not exist. Throughout human history, we got by perfectly well on 2-3 meals a daywithout experiencing blood sugar woes that were supposedly going to happen if we ever missed a meal or failed to eat every 2-3 hours. I don’t advocate eating every 2 hours, yet some people may need a mid-morning or mid-afternoon snack. Remember, your body gets used to a routine. This became established when you were an infant feeding on your mother or being bottled fed. Feed a body every 2-3 hours, and it will EXPECT food every 2-3 hours. Most moms are familiar with that. Like Pavlov’s dogs, we start salivating when our snack time is approaching, because our body is used to it. I advocate most people would be better off eating three square meals a day, front-loading at breakfast, and foregoing morning snacks. Learn to eat a little more nutrient dense, fiber and healthy fat rich meals so you can last until the next meal, rather than relying on snacks to make it through the day. Many people’s definition of a healthy snack can be open to interpretation as well. A protein bar with an apple may sound like a healthy snack, but the bar itself may be loaded with chocolate and refined sugar, and low fiber. Or some are loaded with the wrong kind of fiber and then we end up with a different battle. A better snack would be celery sticks (quality carb) and hummus (quality protein). As for the metabolism increase with this regular snacking; it’s simply a myth. Your body composition and size will affect your metabolism, not necessarily how often you eat.

    

8. Greek Yogurt is best. Again, it depends on the source.What originally began from a family tradition has now spread rampant in the yogurt aisles of countless grocery stores. Varieties of yogurt have increased over the years, but the Greek yogurt choice has dramatically increased recently. Similar to the soy market with soy in every conceivable food stuff, “Greek” yogurt has grabbed on to the idea and now we see just about every commercial brand of yogurt offering “Greek” as a choice.

   Traditional Greek Yogurt has been around for 5,000 years in the Mediterranean regions. It is typically made with whole milk cow’s milk or goat’s milk and usually contains between 9%-10% milk fat as well as containing 5 live and active cultures (including Probiotics), rbst/rbgh (hormone and antibiotic) free milk, Kosher-Dairy, whereas typical whole milk varieties of yogurt found in your local grocer generally don’t exceed 3.5% milk fat and contain less probiotics, added hormones, and higher sugar content. The higher milk fat and straining process in Greek yogurt makes for a much smoother and creamier texture appeal that isn’t found in traditional yogurts.

   Greek Gods All Natural Greek yogurt is one of the original Greek yogurts.This brand contains whole milk and no added sugar. Plain, whole milk, is what I recommend. Adding fruit to the yogurt yields less sugar than the processed ones with fruit.

   Again, moderation, balance, and variety are the keys. Eat real food; food uncontaminated by hormones, antibiotics and destructive processing.Stay the course with sound nutrition and avoid the fads and trends that come and go with the seasons of life.

Sources:

1. Daniel, Kaayla PhD, CCN. The Whole Soy Story. New Trends Publishing, Inc. 2005
2. Patenaude, Frederic. The Death of the Raw Food Diet.Tuesday Oct 15, 2013
3. Hara, Takako. Hunger and Eating. www.csun.edu/~vcpsy00h/students/hunger.htm 1997
4. Byrne, Jane.Full fat milk could be linked to low BMI.2009
5. Andrew, Christine. Food Isn’t What It Used to Be. Westbow Press. 2013
6. Billings, Tom. Troubleshooting: Avoiding and Overcoming Problems in Raw and Living-Foods Diets. Beyond Vegetarianism. 1997
7. Sc Noonan, Bsc, MSc. Oxalate content of foods and its affect on humans. Asia Pacific Journal of Clinical Nutrition. 1999, 8(1): 64-74
8. WeaverCM, Martin BR, Ebner JS, Krueger CA. Oxalic acid decreases calcium absorption in rats. Journal of Nutrition 1987, 117(11):1903-1906
9. Osbourne, Peter. The Gluten Free Lie. Gluten Free Society, June 2013
10. Schober, Tony. Six Reasons You Should Stop Using Protein Powder, 2013
11. Richards, Byron J. 18 April 2013. “How Protein Helps Weight Loss” Accessed 10 July 2013.
12. Layman, Donald K. 2004. Protein Quantity and Quality and Levels above the RDA Improves Adult Weight Loss. The Journal of American College Nutrition, Vol. 23, Supplement 6
13. Curcio, Peter, RD. Dissecting Anti-Nutrients: A Closer Look at Saponins. www.breakmuscle.com
14. Erdogan M. Thiocyanate overload and thyroid disease. Biofactors. 2003;19(3-4):107-11.

Christine Andrew, CNC, FMP is a certified nutrition consultant and a functional medicine practitioner. She operates a natural healthcare practice, Center for Holistic Health and Nutrition,at 348 Cernon St. Ste A in Vacaville. She can be reached at www.individualizedwellness.net or www.christineandrew-cnc.com.

In continuation of last issue, the following are some more common nutrition fads teemed with inaccuracies.

5. “Always eat sweet potatoes instead of white potatoes.” It is true, white potatoes are high glycemic, which means they can raise blood sugar quickly after ingestion. If a person is diabetic, this is more problematic. However, adding butter to the potato will slow the insulin down and lower the glycemic load. One medium potato contains almost 5 grams of fiber, loads of potassium, magnesium, vitamin C, and even some protein. White potatoes are also much richer in potassium, magnesium and vitamin C. Sweet potatoes contain slightly more calories than white potatoes per 100 grams. They also contain more fiber and vitamin A. Adding butter to either of these ensures insulin stability. In addition, sweet potatoes or yams can be juiced or blended in smoothies to get maximum nutrient benefits and it tastes delicious this way. Since these are root vegetables, I recommend purchasing organic.

6. “Calories eaten late at night will make you fat.” Here, the emphasis is on calories. True, it’s not a good idea to eat a heavy meal past 7:30PM because it will interfere with digestion. It’s not that eating late that will make one fat, it’s what the person is eating and why. However, a small healthy snack of protein such as nuts or yogurt may even help stabilize blood sugar or help a person sleep better. Most people who are “late-night bingers” are making poor dietary choices. They tend to under-eat during the day and then catch up in the evening when they’re too hungry to choose healthy foods. The bingers end up choosing chips, ice cream, and treats which are quick and easy, yet fat producing.

7. You must eat every 3 hours to keep up your metabolism. Well, yes and no.In many cultures the concept of “snacking” every 2-3 hours does not exist. Throughout human history, we got by perfectly well on 2-3 meals a day without experiencing blood sugar woes that were supposedly going to happen if we ever missed a meal or failed to eat every 2-3 hours. I don’t advocate eating every 2 hours, yet some people may need a mid-morning or mid-afternoon snack. Remember, your body gets used to a routine. This became established when you were an infant feeding on your mother or being bottled fed. Feed a body every 2-3 hours, and it will EXPECT food every 2-3 hours. Most moms are familiar with that. Like Pavlov’s dogs, we start salivating when our snack time is approaching, because our body is used to it. I advocate most people would be better off eating three square meals a day, front-loading at breakfast, and foregoing morning snacks. Learn to eat a little more nutrient dense, fiber and healthy fat rich meals so you can last until the next meal, rather than relying on snacks to make it through the day. Many people’s definition of a healthy snack can be open to interpretation as well. A protein bar with an apple may sound like a healthy snack, but the bar itself may be loaded with chocolate and refined sugar, and low fiber. Or some are loaded with the wrong kind of fiber and then we end up with a different battle. A better snack would be celery sticks (quality carb) and hummus (quality protein). As for the metabolism increase with this regular snacking; it’s simply a myth. Your body composition and size will affect your metabolism, not necessarily how often you eat.3

8. Greek Yogurt is best. Again, it depends on the source.What originally began from a family tradition has now spread rampant in the yogurt aisles of countless grocery stores. Varieties of yogurt have increased over the years, but the Greek yogurt choice has dramatically increased recently. Similar to the soy market with soy in every conceivable food stuff, “Greek” yogurt has grabbed on to the idea and now we see just about every commercial brand of yogurt offering “Greek” as a choice.

Traditional Greek Yogurt has been around for 5,000 years in the Mediterranean regions. It is typically made with whole milk cow’s milk or goat’s milk and usually contains between 9%-10% milk fat as well as containing 5 live and active cultures (including Probiotics), rbst/rbgh (hormone and antibiotic) free milk, Kosher-Dairy, whereas typical whole milk varieties of yogurt found in your local grocer generally don’t exceed 3.5% milk fat and contain less probiotics, added hormones, and higher sugar content. The higher milk fat and straining process in Greek yogurt makes for a much smoother and creamier texture appeal that isn’t found in traditional yogurts.

Greek Gods All Natural Greek yogurt is one of the original Greek yogurts. This brand contains whole milk and no added sugar. Plain, whole milk, is what I recommend. Adding fruit to the yogurt yields less sugar than the processed ones with fruit.

Again, moderation, balance, and variety are the keys. Eat real food; food uncontaminated by hormones, antibiotics and destructive processing.Stay the course with sound nutrition and avoid the fads and trends that come and go with the seasons of life.

Sources:

1. Daniel, Kaayla PhD, CCN. The Whole Soy Story. New Trends Publishing, Inc. 2005
2. Patenaude, Frederic. The Death of the Raw Food Diet.Tuesday Oct 15, 2013
3. Hara, Takako. Hunger and Eating. www.csun.edu/~vcpsy00h/students/hunger.htm 1997
4. Byrne, Jane.Full fat milk could be linked to low BMI.2009
5. Andrew, Christine. Food Isn’t What It Used to Be. Westbow Press. 2013
6. Billings, Tom. Troubleshooting: Avoiding and Overcoming Problems in Raw and Living-Foods Diets. Beyond Vegetarianism. 1997
7. Sc Noonan, Bsc, MSc. Oxalate content of foods and its affect on humans. Asia Pacific Journal of Clinical Nutrition. 1999, 8(1): 64-74
8. Weaver CM, Martin BR, Ebner JS, Krueger CA. Oxalic acid decreases calcium absorption in rats. Journal of Nutrition 1987, 117(11):1903-1906
9. Osbourne, Peter. The Gluten Free Lie. Gluten Free Society, June 2013
10. Schober, Tony. Six Reasons You Should Stop Using Protein Powder, 2013
11. Richards, Byron J. 18 April 2013. “How Protein Helps Weight Loss” Accessed 10 July 2013.
12. Layman, Donald K. 2004. Protein Quantity and Quality and Levels above the RDA Improves Adult Weight Loss. The Journal of American College Nutrition, Vol. 23, Supplement 6
13. Curcio, Peter, RD. Dissecting Anti-Nutrients: A Closer Look at Saponins. www.breakmuscle.com
14. Erdogan M. Thiocyanate overload and thyroid disease. Biofactors. 2003;19(3-4):107-11.

Christine Andrew, CNC, FMP is a certified nutrition consultant and a functional medicine practitioner. She operates a natural healthcare practice, Center for Holistic Health and Nutrition,at 348 Cernon St. SteA in Vacaville. She can be reached at www.individualizedwellness.net or www.christineandrew-cnc.com.

Other controversial, mostly anecdotal, and generally unproven health practices that in my opinion, get too much attention are the following:

• Drinking “alkaline” water
• Using organic ingredients when making junk food recipes (organic sugar vs. regular sugar in a pie, for example)
• Eating 100% raw
• Drinking wheatgrass juice, without changing the rest of your diet
• Eating 100% organic
• Doing yoga as your sole exercise when you could be improving other aspects of your fitness
• Ear candling
• Eating sweet potatoes or chips, but avoiding white potatoes or chips/ eating organic hotdogs but avoiding commercial hotdogs
• Seeking “wild” foods

These ideas get a lot of attention in the media and influence vulnerable people. They’re trendy. They’re captivating. But do they work? There’s certainly no very concrete proof that they will make a major difference in your health.

Can you do some of these things? Absolutely.

But in my opinion, it’s much better to focus on the big picture than get lost in a dozen theories that haven’t been really proven to work.

But I eat healthy…so why am I still sick? Many people are under the misguided notion that the only important factor in sustaining health is to have a healthy diet. The first thing that must be considered is: by whose standard are you defining healthy eating…the Food Guide Pyramid? The RDA?Your doctor? Your child’s school lunch menu? Your friends? Mainstream medical and media would have you believe that if you just eat right and exercise that your health problems will all go away. So you take the advice of healthy eating books, eat your vegetables, only drink one cup of coffee a day, and you can’t understand why you are sick.

There are several contributing factors to achieving a balanced, healthy body. First, we must understand that we live in a fallen world. In my latest book, Food Isn’t What It Used to Be, I expound more on how we have become so disordered. We can eat what we think are the right foods, but we still have to contend with air pollution, contaminated soil and contaminated foods, even if labeled organic. As a Functional Medicine Practitioner, I have been trained to look over and under as many factors as I can with tests, assessments, and food intake journals to find root causes of disordered physiology. After ten years in business and reading hundreds of food intake journals, I have found that many people’s perception of healthy is greatly misinformed. There are countless factors to consider besides the biochemical and bioenergetic imbalances.

We also need to redefine our idea of what constitutes as healthy eating. Take breakfast for example. The media would have you believe that non-fat, low-fat, additive-laden oatmeal, milk and orange juice for breakfast are healthy. While oatmeal may be relatively healthy, if you are eating a genetically modified brand, it decidedly is not! Eating a prepackaged meal may look healthy with just the right amount of protein, carb, and fat content, but that food was already cooked once. So it is basically leftovers, and then it is microwaved to heat it up a second time, which leaves the nutrient value questionable at best. Additionally, all processed food is high in sodium.

Rather than fresh fruit, many people consume juice, mistakenly assuming this is a healthy start to a day. Juice is a concentrated source of sugar, loaded with empty calories, and can also be laced with hidden added flavors and colors.

Next, we must consider foods that act as allergens and cross-reactants. Any given food may be life-giving to one person and poison to another. Some people have an unrecognized food sensitivity to a relatively unsuspecting food. Some common food sensitivities are wheat, corn, dairy, soy, eggs, shellfish, chocolate, and nuts. Other foods that can cause health problems in people with sensitivities include unsuspecting vegetables and fruits such as broccoli, asparagus, tomatoes, tangerines, or spinach. You have to know if your body has specific intolerances which can lead to inflammation and bring on illness. Our center offers food sensitivity testing to find out your specific food sensitivities.

Even if you are eating foods that are healthy, the way they are prepared and heated will have a definite impact on their viability. If you are overheating vegetables for instance, it cooks the nutritional benefit right out of them. And don’t make the mistake of thinking that canned vegetable soup is just as nutritious as fresh, homemade vegetable soup. The food in the soup is highly processed and loaded with excess sodium.

Another mistake made is thinking that by eating lean cuts of meat, we are making a healthier choice. Unfortunately, the leanest cuts of meat may have the highest sodium levels. Since lean meats are less juicy, manufacturers enhance turkey, chicken and beef products by pumping them full of a liquid solution that contains water and salt leading to excess sodium intake. A better choice is to stick with grass-fed beef and organic free range chicken and turkey.

Most people have not given much thought to what they are doing with leftovers, and the impact that can have on health. If the nutrients were degraded by overcooking the food in the first place, reheating will only further deplete the nutrients. Leftovers can weaken digestion, promote toxic build up from nano-bacteria, and are also low in ‘life force’. If consumed regularly, these foods could contribute to a number of digestive diseases including irritable bowel syndrome (IBS) and the like.

Another area of concern is understanding and respecting the limits of food longevity. For instance, there seems to be a difference between what food scientists call spoilage bacteria and pathogens. Spoilage bacteria forms into slimy films on lunch meat, makes chicken smell bad, and creates soggy edges on vegetables, or melons. But the pathogens that actually make you sick are odorless, colorless and invisible. Since consumers can’t rely entirely on the look or smell of food to detect spoilage, consider the more reliable Rule of Four: keep food for no more than 4 days, at 40 degrees Fahrenheit, or 4 degrees centigrade. (Although I prefer to keep food for only one day and none after that.) You can instead freeze fresh food at zero degree Fahrenheit to keep it safe indefinitely.

Other food-handling factors that can increase risk for illness include:

• Double-dipping, which will make food go bad faster because it transfers saliva into the food, which promotes bacterial growth. One study even found that three to six double dips transferred about 10,000 bacteria from an eater’s mouth to the dip sample. This also applies to sharing eating utensils with someone else who may be infected with a pathogen.
• Putting leftovers away in a big clump may also promote food spoilage. This is because the food at the center of the mass will take longer to cool, which means bacteria will continue to grow even after it’s in the refrigerator.
• Being cautious when eating foods that contain vegetable oils, such as those in mayonnaise and salad dressing, which break down over time and turn rancid. Though you may not notice this change, the rancid oils can cause damage in your body.
• Keeping refrigerated foods cold, and not leaving them out for long. If you leave leftovers or any food out too long, it will speed spoilage. Two hours is generally the maximum they should be left out, though the sooner you refrigerate them the better. (When shopping, remember to factor in the time it takes to drive back from the grocery store, and the time it takes you to unpack your groceries.)

There are many diet trends promoted as healthy that aren’t necessarily so. One trend is eating 100% raw or vegan. It is a myth that this is an optimum diet. Dr. Weston A. Price, who has been called the “Isaac Newton of Nutrition” studied humans from all walks of life to determine what contributed to stellar health conditions. He discovered that beautiful straight teeth, which were free from decay, and healthy bodies, which were resistant to disease, were typical of primitives on their traditional diets, rich in essential food factors.

When Dr. Price analyzed the foods used by isolated primitive peoples he found that they provided at least four times the calcium and other minerals, and at least TEN times the fat-soluble vitamins from animal foods such as butter, fish, eggs, shellfish and organ meats. His research showed that Illness follows if you are missing valuable nutrients not found in 100% raw foods.

If you are trying to lose weight, you also have to be aware that calorie counting is not an effective method to do so. Pre-packed foods now come in pre-measured calorie packs, giving the false illusion that this is the most important aspect of using weight. You might think, “It’s only 50 calories, so it must be healthy.” Well, the food may only have 50 calories, but if it is packaged, or processed it is loaded with unhealthy sodium and preservatives. Many people are consuming too few calories these days for fear of gaining weight or in an attempt to lose weight. Usually the calories they are consuming are not nutritionally dense foods. The good news is you don’t need to count calories if you are eating real food.

Many people are also attracted to diets that promote a cheat day. So, in actuality, who are you really cheating? And what are you cheating with? Sugar?Coffee?Bread? If you are a sugar addict, and go all week without sugar and then load up on sugar on your “cheat” day, you are undoing what you’ve just done for five days, and it will take your body another two to three days to recover from your cheat day. How productive is that? It also just prolongs the addiction to that food item. I wouldn’t any more tell an alcoholic, “It’s okay. You’ve been a good guy all week; you can cheat on one day.” It may sound like a ridiculous comparison, but the theory behind it is not any different.

Lastly, it may not be what you are eating. The following are other common health destroyers to consider:

Cortisol imbalance – stress contributes to ill health no matter how well we eat Digestion and malabsorption issues from hidden microbials and pathogens Electro-pollution from cell phones, Wi-Fi, and fluorescent lights Interference fields from past surgeries or trauma Tap water- due to fluoride and other contaminants Indoor air pollution Hair dyes Pesticides Household cleaning products Decaying and dead teeth, silver fillings, toxic dental work, old root canals, and cavitation Toxic cookware– Many popular cookware promoted on the internet and media use PFTE or PFOA. Non-stick coating or Teflon contain these chemicals that begin to deteriorate after temperature of cookware reaches 392 degrees Fahrenheit, and decomposes above 660 degrees F. The degradation of the products out-gases toxic fumes into your healthy veggies or food that you are cooking and then eating. Cast iron is also popular, but has a dark side. You have to season it so that foods don’t stick to the iron, and to keep the cookware from getting rusted. The problem with this means that you are storing over heated, old, rancid trans-fats and bacteria on dirty pans that get released into your healthy foods every time you cook. Then there is aluminum cookware. Aluminum toxicity has been linked in Alzheimer’s and other central nervous system disorders.

In conclusion, health is not just about eating healthy. Eating organic, whole foods, non-microwaved, losing low heat settings, avoiding allergenic foods, and changing environmental factors can make a difference in your overall health. If you are in need of help, Center for Holistic Health and Nutrition offers support with customized meal plans, assessing environmental factors, and cleaning up your health imbalances.

Christine Andrew, CNC, CTT, FMP is a certified nutrition consultant, certified thermography technician, a functional medicine practitioner, and author of Food Isn’t What It Used To Be(Her second edition available in July). She operates Center for Holistic Health, Nutrition & Vacaville Thermography, Inc. at 97 Dobbins St., Suite C in Vacaville. She can be reached at www.individualizedwellness.net.

Summer is almost over, with fall close ahead. We’ve harvested our bounty and more crops are springing up. One crop that stands out among many, and is a favorite of mine, is the beet. Many of us have been raised on canned beets, but once you taste the juicy earthy sweetness of fresh beets you may never choose canned beets again.

Besides the taste, beets provide us an abundance of nutrients and health benefits: antioxidants, phytonutrients, anti-inflammatories, minerals, fiber, and detoxification enhancement to name a few.

Antioxidants

We’re used to hearing about vegetables being rich in antioxidant carotenoids, and in particular, beta-carotene, as well as the antioxidant vitamin C2, so just what are antioxidants? These are substances that are capable of counteracting the damaging, but normal, effects of the physiological process of oxidation in tissue. Oxidative stress occurs when the production of harmful molecules called free radicals is beyond the protective capability of our antioxidant defenses.

Free radicals are chemically active atoms or molecular fragments that have a charge due to an excess or deficient number of electrons. Because they have one or more unpaired electrons, free radicals are highly unstable,and in the process they damage cells, proteins, and DNA (genetic material). Antioxidants scavenge your body to grab or donate electrons. The same oxidative process also causes oils to become rancid, peeled apples to turn brown, and iron to rust.

Beets are loaded with beta-carotene, as evidenced by their deep rich red color, and are powerful antioxidants. Having an abundance of antioxidants, the body can neutralize your free radical load.

Phytonutrients

Phytonutrients are plant nutrients such as carotenoids, ellagic acid, and flavonoids.These chemicals help protect plants from germs, fungi, bugs, and other threats.They help protect the body from toxins. Lutein is a phytonutrient, which helps reduce the risk of chronic eye diseases, including age-related macular degeneration (AMD) and cataracts. Itcontributes to the yellow color of vegetables, such as yellow carrots or yellow beets,whichoften contain more lutein than orange or red versions of these foods. Zeaxanthin, another carotenoid phytonutrient, also plays an important role in eye health. Beet greens are usually a valuable source of lutein/zeaxanthin. One cup of raw beet greens may contain over 275 micrograms of lutein!

One caveat to note is that individuals with iron deficiency, iron excess, or specific problems with iron metabolism, are much more likely to experience beeturia (red urine after consuming beets) than individuals with healthy iron metabolism. If you experience beeturia and have any reason to suspect iron-related problems, it is recommendedyou get a healthcare consultation to follow-up on possible issues related to iron status.3

Anti-inflammation

Beets are also an unusual source of betaine,a nutrient that helps protects cells, proteins, and enzymes from environmental stress.Betaine is a key body nutrient made from the B-complex vitamin, choline. In and of itself, choline is a key vitamin for helping regulate inflammation in the cardiovascular system since adequate choline is important for preventing unwanted build-up of homocysteine. As reported by the American Journal of Clinical Nutrition and World’s Healthiest Foods, elevated levels of homocysteine are associated with unwanted inflammation and risk of cardiovascular problems.5,6

Fiber

Beet fiber (along with carrot fiber) are two specific types of food fiber that may provide special health benefits, particularly with respect to the health of our digestive tract (including prevention of colon cancer) and our cardiovascular system.Some of this fiber may be due to the pectin polysaccharides in the beets.1Beets provide 13.6% of our daily value of fiber.

Detoxification Support

The betalin pigments in beets support the body’s Phase 2 detoxification process, which is when toxins are broken down into water soluble form and are bound to other moleculesso they can be excreted from the body. Traditionally, beets are valued for their support in detoxification and helping to purify the blood and liver.7

Beets (notably beet greens) are among a small number of foods that contain measurable amounts of oxalates, naturally occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. According to the Cleveland Clinic, large dosages of ascorbic acid may increase oxalates in urine, increasing kidney stone risk.For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating beet greens or taking supplemental ascorbic acid.

Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in peer-reviewed research studies, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan.

If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits—including absorption of calcium—from calcium-rich foods, plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content.4Cooking or steaming oxalate foods also lowers the oxalate levels.

Beets are packed full of vital minerals and vitamins as shown in the chart below.

Minerals and Vitaminsof Beets (per daily value)

• Folate 34% (helps reduce the risk of birth defects)
• Manganese 27.5% (good for your bones, liver, kidneys, and pancreas)
• Potassium 14.8% (essential for healthy nerve and muscle function)
• Magnesium 9.7% (creation of ATP, proper formation of bones and teeth, relaxation of blood vessels, action of your heart muscle, promotion of proper bowel function, regulation of blood sugar levels)
• Phosphorus 9.2% (essential for bone health)
• Calcium 2% (essential for bone health)
• Copper 4% (essential for bone formation, healing, energy, hair, and skin)
• Iron 7.4% (essential for blood hemoglobin, energy)
• Vitamin B6 6.4% (essential for protein metabolism, red blood cell production, nerve and muscle cells)
• Vitamin C 8.1% (essential for blood clotting, cell membrane function, nerve impulse transmission, immune support)

For an antioxidant power lunch or dinner, try my Beet and Cabbage Slaw!

Beet and Cabbage Slaw

From Christine Andrew, CNC, CTT

1 raw beet, chopped
1-1/2 cup slivered red cabbage
½ cup red onion, chopped
2 Teaspoons dill weed
1 Tablespoon rice vinegar
3 Tablespoons olive oil
1/8 Teaspoon ginger spice

Mix all ingredients in a bowl and serve chilled. Serves 2

Sources:

1. Bobek P, Galbavy S, Mariassyova M. The effect of red beet (Beta vulgaris var. rubra) fiber on alimentary hypercholesterolemia and chemically induced colon carcinogenesis in rats. Nahrung 2000 Jun;44(3):184-7. 2000.
2. Song W, Derito CM, Liu MK et al. Cellular antioxidant activity of common vegetables. J Agric Food Chem. 2010 Jun 9;58(11):6621-9. 2010.
3. Beeturia: A Sign of Iron Deficiency Walter W. Tunnessen, MD; Charles Smith, MD; Frank A. Oski, MD Am J Dis Child. 1969;117(4):424-426. doi:10.1001/archpedi.1969.02100030426006.
4. http://my.clevelandclinic.org/urology-kidney/diseases-conditions/kidney-stones-oxalate-controlled-diet.aspx
5. Am J Clin Nutr September 2004, Vol. 80 no. 3 539-549
6. http://www.whfoods.com
7. Mercola, Joseph, MD. Benefits ofBeets.January 25, 2014

Christine Andrew, CNC, CTT is a certified nutrition consultant, certified thermography technician, a functional medicine practitioner, and author of the book, Food Isn’t What It Used to Be. She operates a holistic healthcare practice, Center for Holistic Health and Nutrition, at 348 Cernon St. Ste A in Vacaville. She can be reached at www.individualizedwellness.net.

Do you feel fatigued, have coarse hair, dizziness, hair loss, cracked lips, nervousness, slowed mental response? It could be iron deficiency. The standard recommended dietary allowance says 15-25mg for men and 18-30mg for women are needed for optimal function of this mineral. Many people have low iron and are not aware of it. It may be caused by too little iron in the diet, inadequate absorption of iron, or excessive blood loss. The type of iron also influences how well you absorb iron. Heme iron comes from meat and is absorbed efficiently. Non-heme iron found in rice, corn, black beans, and wheat is not absorbed as completely and is affected by other foods in the diet.

What is iron and why is it so important?

Iron is used to help the blood carry oxygen throughout the body. Oxygen is needed for respiration. It creates hemoglobin. Along with B12 and folate it creates red blood cells. It is important for physical and brain development.

Who are prone to deficiencies?

Iron deficiency is usually a problem in women who have not gone through menopause. But, it is common for anyone who are vegans and those who eat fortified foods like breads and cereals.Nonheme iron from rice, corn beans, and wheat is not absorbed as well which is why vegans need to watch their iron levels. Fortified foods are foods that are processed with synthetic or “rock” iron enriched. Grains containphytic acid which binds iron. Nuts also can inhibit iron absorption. Low iron may be due to not eating enough iron foods. Heme iron comes from meat and is efficiently absorbed. Yet dairy impedes absorption. Caffiene, soda, fatty foods also impedes absorption. Those who take aspirin daily also risk iron deficiency due to microscopic bleeding in the gastrointestinal tract, as well as those who don’t get enough vitamin A.
Another reason for low iron is due to microbial or parasitic infection. These pathogens compete with iron.

How do you know if you have deficiencies?

Since it develops gradually, it is difficult to know. Most routine standard blood tests do not test for iron. If you are having any of the above symptoms I would encourage you to ask your doctor to order an iron panel blood test. If insurance will not pay for this, then ask us at Center for Holistic Health and Nutrition about blood testing labs.

What are some remedies for low iron?

The best source is grass-fed meat and wild caught fish. Add some grilled chicken to a salad. Try kale or beet greens tossed with raisins, or combine dried apricots and nuts for a snack. Add molasses to oatmeal. Combining iron-rich foods with oranges and other vitamin C rich foods also boosts absorption. Eating raw liver with beets is also another combination that will absorb iron. Try Beet Kvasse juice with an ounce of chopped up raw liver and you will have a power punch of iron and other minerals.

Pair with vitamin C foods. Vitamin A helps the body used stored iron.

Combine kale and raisins, apricots and nuts, cereals and molasses.

Vitamin A helps the body use stored iron and is found in carrots, pumpkin, yams, tuna, mangoes, beet greens, butternut squash, eggs, fish, and grass-fed butter.

I do not recommend iron medication as these can cause constipation. Before taking on too much extra iron, be sure to have a blood test to validate the need for more iron and then let food be your medicine.