Superfoods for Super-Immunity!

Image: Joanne Tsakos Photography

One of my favourite annual events occurred this week - the General Motors Retirees Health Fair in Oshawa. I was thrilled to return for the fifth (or was it the sixth?) time as a guest speaker, and it was wonderful to see so many familiar faces. As always, I was made to feel welcome by the 300+ attendees and hope to return next year for another round! 

This year's topic was Superfoods for Super-Immunity. Here is a synopsis of the 20+ foods reviewed during the presentation:  

What are Superfoods? 

Simply put, superfoods pack the most nutrients into each serving. They are nutrient powerhouses that pack larger amounts of antioxidants, polyphenols, vitamins, and minerals than other foods. Eating superfoods may reduce the risk of chronic disease and prolong life.

Quinoa: Gluten-free quinoa (pronounced keen-wah) provides a wide range of vitamins and minerals. This supergrain seed contains more protein than most cereal grains (22 grams per one cup/250 millilitres uncooked quinoa).

Delicious Arugula Salad

Kale (and other greens): Dark green vegetables such as kale, chard, arugula, collard greens and bok choy, have the highest concentrations of easily digestible nutrients, vitamins and minerals to protect and heal the body. They are packed with vitamins A and C, iron, calcium and phytonutrients.

Dark Chocolate Bark is so easy to make!

Dark chocolate: Packed with more antioxidants than almost any other food, dark chocolate with 60% or more cacao content may lower blood pressure, reduce inflammation, and improve heart health. Raw cacao nibs offer chocolate's maximum health benefits. 

Turmeric: Curcumin, the active ingredient of the Indian curry spice turmeric, reduces inflammation. It’s well known for its powerful pain-reducing effect on arthritis and is being studied for its potential to fight cancer, improve liver function, lower cholesterol and stave off Alzheimer’s disease. Add a pinch of turmeric to almost any food!

TIP: When turmeric is combined with black pepper, your body absorbes 1000 times more curcumin!

A funky strawberry

Berries: Packed with antioxidants and phytochemicals, berries are also high in potassium and vitamin C. Half a cup of berries daily can lower your risk of heart disease and cancer. They are also anti-inflammatory.
 
Seaweed: Most nutritionally dense plants on the planet, providing about 70 trace minerals, including thyroid- and weight-balancing iodine. There are many types of seaweed: nori (sushi), dulse, wakame, arame, or kombu can be added to salads, soups, and sushi. The brand I use is Maine Coast Sea Seasonings.

Red wine: Most studies on red wine suggest 1 to 2 daily 4-ounce glasses can lower cholesterol and the risk of heart disease and even decrease the risk of some forms of cancer thanks to the antioxidants resveratrol and quercetin.

Coconut oil: Coconut oil’s medium-chain triglycerides, including lauric acid, capric acid, caprylic acid and myristic acid, have been shown to improve immunity, having antimicrobial and antifungal properties.

Cinnamon: Diabetics, listen up! Researchers are investigating cinnamon’s role in lowering blood sugar in people with type 2 diabetes, most likely due to the insulin-like effects of its polyphenols. Studies suggest its effects can be seen with a daily dose of just half a teaspoon.

Green tea: The overall antioxidant power of black tea is the same as green tea, but green tea does have ECGC, Epigallocatechin gallate ,a powerful antioxidant. A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol than those who didn't. Researchers in Spain and the United Kingdom have also shown that ECGC can inhibit the growth of cancer cells.

TIP: Green tea & lemon: The vitamin C in lemon makes more of green tea’s catechins (a type of antioxidant) available to your body.

Grilled salmon topped with rosemary & garlic

Salmon: The omega-3s in fish lower heart disease risk, help arthritis, and may possibly help with memory loss and Alzheimer's Disease. Salmon also contains astaxanthin, a naturally-occurring carotenoid also found in algae, shrimp, lobster and crab. Well-designed clinical trials have shown that astaxanthin helps diabetic retinopathy, macular degeneration, eye strain and fatigue and seeing in fine detail.

Greek yogurt (and other fermented foods): Greek yogurt is an excellent source of protein & calcium – more so than regular yogurt. The probiotics in Greek yogurt promote bowel health and are mood and immunity boosters. Top Greek yogurt with fiber and fresh fruit for a balanced breakfast or snack. Other fermented foods that offer probiotics include sauerkraut, kimchi, miso, kefir and chutneys.

Pomegranate: The pomegranate fruit contain the beneficial antioxidants polyphenols and anthocyanins. Pomegranate juice also contains high levels of antioxidants - higher than most other fruit juices, red wine or tea. Some evidence suggests that drinking concentrated pomegranate juice may reduce LDL cholesterol and lower blood pressure.

Chia seeds: Chia is a good source of omega-3 and omega-6 fatty acids. It also provides B vitamins, fiber, and the potent antioxidant quercetin. They help to regulate blood sugar levels.

Flaxseeds: Similar to chia seeds, flaxseeds are also a vegetarian source of omega-fatty acids and an excellent source of soluble fiber. Flaxseeds contain an important fiber called lignans. These help detoxify potentially dangerous hormones and help reduce cholesterol. They may help prevent breast and prostate cancer and heart disease. Add 2 tbsp. of ground flaxseed to oatmeal, salads, smoothies and more. 

Broccoli sprouts: Sulforaphane, a disease-fighting compound in broccoli and broccoli sprouts, has been shown to have anti-diabetic and antimicrobial properties, and has been shown to destroy cancer stem cells. Small amounts of broccoli sprouts have as much sulforaphane as the mature broccoli plant.

Lemon: A great way to start your day is with a glass of water and generous squeeze of fresh lemon juice. Your body will get a gentle energy boost, as will your immune system. Lemon juice helps detoxify the liver, promotes weight loss and improved digestion and elimination, and better skin. Squeeze fresh lemon juice onto chicken, fish, salads, grain dishes, and vegetables.

Spirulina: Widely used as a nutritional supplement since the 1970’s, spirulina is making a comeback and is being touted as the “food of the future.” A blue-green algae first discovered in natural alkaline lakes in South America and Africa, this swirling, spiral-shaped single-celled organism is a remarkable food source and natural energizer. Add to its combination of over 100 nutrients and an impressive 60% protein content, spirulina is often described as the most complete food source in the world. Spirulina is the only known source of phycocyanin, an antioxidant and natural anti-inflammatory agent. Spirulina is available as a food supplement in tablet or powder form. When feeling physically or mentally fatigued, spirulina provides a quick energy boost.

Walnuts: Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and omega-3 fatty acids.

Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts. 

TIP: When walnuts and blueberries are combined, they are even more effective at sharpening memory and improving communication between brain cells.

Oatmeal: Oatmeal is an excellent source of soluble fiber. It binds to and removes cholesterol and fat via the bowels. The beta glucans in oatmeal have been shown to reduce LDL (“bad”) cholesterol. Combined with an orange (vitamin C), there is a four times greater improvement in cholesterol and heart disease prevention. Oatmeal combined with cinnamon effectively balances blood sugar levels. 

Acai: Pronounced 'ah-sigh-ee', the Brazilian berry has twice as many antioxidants (anthocyanins) as blueberries. It's available frozen, in capsules or powder. Add it to smoothies, desserts and homemade ice cream. 

Tiger nuts: Tiger nuts are not nuts, but tubers! Nutritionally comparable to almonds, research suggests they may help reduce LDL cholesterol (the bad kind). Tiger nuts are a great gluten-free snack and the flour is fantastic for baking. I add it to my favourite Chocolate Chip Cookie Recipe.

Hemp seeds: Also known as hemp hearts, hemp seeds are legal to eat and buy, and those who eat them regularly insist they have more energy... but you can't get high on them! The protein and fiber in hemp make it an excellent blood sugar balancer. (They're great for diabetics). Hemp seeds can be added to salads, or smoothies.

Halloween Treat Trade-Off

As Halloween nears, supermarket and department store aisles are lined with boxes of confectionery and salty treats, perfectly sized for little trick-or-treaters. If your house is already decorated with skeletons and cobwebs and you've spent months planning a costume that will impress the kids who stop at your door, then you're probably keen to beat out the neighbourhood competition by purchasing the most coveted products.

The Halloween treats parents love giving (and kids love getting) are so convenient -- wrapped in snack sized (or 'fun' sized) packages and sold in enormous boxes for a great price -- that you might not think twice about what you're scattering around the neighbourhood. Miniature bags of Cheetos, Doritos, Twizzlers and gummy worms... so tiny, they must be harmless, right?

The first ingredient in the vast majority of Halloween treats is tooth-decaying, obesity-causing sugar, and most provide no nutritional value aside from empty calories. Sure, a miniature chocolate bar won't do much damage, but the other ingredients hiding in the package -- artificial colours and flavours, chemical preservatives, trans fats and others -- might. If you're a conscientious parent concerned about your child's diet, it's safe to say that other parents in your neighbourhood are just as interested in what their children bring home on Halloween night.

Unfortunately, in Canada small packages are exempt from listing ingredients. Unless you do your research or go as far as calling the manufacturer (even small packages must list a telephone number), you may never know which scary chemicals lurk in your children's treat bags. This is especially troublesome for children with food allergies, ADD/ADHD and autism.

The ingredients may not be listed on the individually-wrapped packages, but they are listed on the box. Before buying a mega-box of goodies, have a read. You might be astonished to find some of the most frightening ingredients in the most popular products. For example, dreaded trans fats (listed as partially hydrogenated fat on the label) are found in Ritz crackers and Snickers bars. The notorious flavour enhancer, monosodium glutamate (MSG) is one of many, many artificial ingredients in Doritos; and M&Ms are brimming with artificial colours, chemicals suspected to be a reason for hyperactive behaviour in children.

Read the ingredients on a few more boxes, however, and you'll find that not all products contain unsavoury ingredients. Some products, especially plain (unflavoured) potato chips, have 'clean' labels -- meaning, they're free of artificial colours, flavours, and chemical preservatives. You just have to know what you're looking for.

The hands-down favourite candy that kids will dig through their treat bags to find is a chocolate bar. Luckily many candy bars are not as bad as you might think. Some are horrible -- Snickers contains trans fats and M&Ms contain a variety of artificial colours, but most chocolate bars, especially plain chocolate bars, don't contain the scary stuff (unless you're afraid of fat, that is).

Flavoured potato chips and corn chips, including Doritos and Cheetos, often include a host of artificial flavours, many of which include free glutamic acid, a component of MSG and the culprit behind many of the symptoms MSG is known to cause.

Instead, choose plain chips with the simple ingredients, 'potatoes, vegetable oil, and salt.' Lay's Wavy Original Potato Chips and Old Dutch Halloween chips are good choices. They are fried, but they won't send your kids into a tailspin.

Colourful candy, from orange-and-black Halloween candy to Twizzlers and Skittles is chock-full of artificial colours, most of them coal-tar derivatives and all of them implicated in causing changes to behaviour or health.

My favourite brand of candy is YummyEarth. They make organic and naturally coloured lollipops, gummy bears, gummy worms, and other delicious candy, and best of all, they're sold in snack size packages for Halloween. Look for them at Whole Foods, Toys-R-Us, HomeSense, Winners, and at health food stores. They are a little more expensive than other candy, but if you're willing to spend the extra money, neighbourhood parents will appreciate it. Reluctant to dole out additional cash for someone else's kids? Buy it for your own kids and swap the artificially-coloured candy your child brings home with the good stuff.

Of course, you can always opt to give out boxes of raisins, granola bars, and trail mix, but your doorstep might not be so popular next Halloween. Not all treats have to be edible. Stop by your local party shop or dollar store to stock up on knick-knacks kids can play with -- stickers, markers, crayons, glow stick bracelets, and trading cards (sports cards or... why not go with Justin Bieber cards?).

This year Halloween falls on a Thursday. To all the school teachers who will have to deal with exhausted and frenzied kids on Friday morning, I wish you luck.

Happy and safe trick or treating!

Low-Glycemic Mediterranean diet cuts diabetes risk by 20%

A low-glycemic-load diet that also adheres to the principles of the traditional Mediterranean style of eating appears to reduce the risk for type 2 diabetes by about 20%, new prospective research shows.

Read more:
Medscape Article

Label Lessons: Unjunk Your Kid's Lunchbox is live!

Back-to-school time is just around the corner, and grocery stores are already preparing to make our lives easier with specials on pre-packaged snacks, cold cuts, tetra-packs and 'ready-in-5' meals. Schedules are about to change, and time may be tighter, but don't compromise health for the sake of convenience.

The newest edition of Label Lessons reveals the hidden, scary ingredients in back-to-school convenience foods and provides healthier alternatives that taste just as great (if not better) and are just as convenient!

Mott's Flavoured Applesauce - Mango Peach, for example, contains high-fructose corn syrup (called glucose/fructose in Canada) and yellow 6, an artificial dye that is known to cause poor behaviour in some children! Feeding that to a child who is expected to behave in a quiet classroom might be asking for trouble!

Unjunk Your Kid's Lunchbox reviews a range of favourite foods for school-aged kids, including sandwich breads (and gluten-free bread), fruit juices, cereal, cookies, and even provides a recipe for the newest lunchtime trend - bento box lunches.

Download the free e-book on www.NaturallySavvy.com or http://bit.ly/1ckJL9s.

Enjoy and let me know what you think!

Eating junk food during pregnancy can lead to future metabolic problems for the child

Controlling your diet during pregnancy is easier said than done. Aversions to the smell and sight of certain foods, cravings (usually for all things unhealthy), fatigue, changes in blood sugar - with all these (and more) working against her, a pregnant woman might find that the majority of her daily calories are empty. 

I was no different. When I first discovered that I was pregnant with Olivia, every meal was prepared with the question, "What ingredients do I want my baby's body and mind to be built with today?" But then the hormones kicked in, and from months 2 to 4, practically all I could stomach was fruit and bread (and for a couple of weeks, I had the worst cravings for French fries). Vegetables were not welcome in my stomach. I tried - trust me - and I juiced - but even if I was able to get a vegetable down, it made it's way right back up (and out). And boy, did it concern me. 

I recall one of my favourite nutrition students (previously a hard-core vegan) telling me that when she was pregnant, she couldn't (and didn't) eat anything that was not sold at McDonald's. It was shocking to hear that from her (just as shocking as it was to see her 60lb heavier than the last time I saw her). 

Yup, a horrible diet during pregnancy can happen to the best and most knowledgeable of us. 

As soon as I was able to, though, I ate as well as I could, emphasizing organic, non-GMO foods and superfoods.

There are many reasons to eat optimally during pregnancy. After all, you're creating another human being. What you eat now will likely play a big role in their lifelong physical and mental health. For example, prenatal omega-3 leads to smarter babies and children. And now another study has found that eating junk food during pregnancy "alters the development of opiod pathways in offspring, leading to permanently modified brain signalling in response to foods that are high in sugar and fat." (Source: Food-NavigatorUSA.com)

In English? It means that pregnant women who eat a junk food diet comprised of fat & sugar may be predisposing their child to a lifelong battle with cravings and weight. 

As someone who battled weight for almost 2 decades, I can appreciate how important it is to give our kids a fighting chance. 

The study's abstract may be read here: http://www.ssib.org/public/core_routines/view_abstract_no.php?show_close_window=yes&abstractno=227 

Treat baby acne with coconut oil

About two weeks after bringing baby Benjamin home, little bumps formed all over his face. By four weeks old, those bumps turned red and inflamed - a bad case of baby acne.

Our midwife, and later, our pediatrician, told us to leave it alone. "Do nothing. It will go away on its own." But as it continued to worsen, and especially when I found myself adjusting the lighting to hide the spots before taking a photo of Ben, I couldn't help myself.

Melting a dab of organic, extra-virgin coconut oil between my fingers, I applied it to Ben's face using a cotton ball. Within a few hours, it was significantly better. The very next day, it had all but disappeared! Coincidence? Perhaps. When the spots reappeared a couple of weeks later, I applied some coconut oil again and got the same results. This time, the acne did not return. I'm a believer!

The lauric acid in coconut oil is a known anti-inflammatory. Studies have shown that it's especially useful for skin conditions.

With that said, however, when Ben developed eczema on his belly and legs over the winter, coconut oil didn't work. Instead, I changed his diet (My bad - I was offering 8 month old Ben 1/2 of Olivia's gluten-free cookies now and then. Soooo bad! The tiny bit of sugar caused the eczema, even though Ben was getting - and still gets - probiotics every day.) and gave him omega-3 fish oil (both topically and internally) and that did the trick almost immediately.

Below is an article I wrote for Naturally Savvy. It reviews some of the benefits of coconut oil, particularly the research showing that it is an effective metabolism-booster.

We use coconut oil often in our cooking and baking. It has a high smoke point, so it's much safer to heat than olive oil and is especially safer than other vegetable oils. It's great in cookies, cakes and breads, too. If you like a little bit of a coconut taste, buy organic virgin coconut oil. If you prefer no taste, choose extra-virgin.


Why Coconut Oil is Good for You

Supermodel Miranda Kerr recently credited coconut oil as one of her beauty secrets, sending sales of the healthy oil soaring in the UK. The Victoria’s Secret angel says that she uses it daily in her cooking and applies it topically to her skin and hair.

Her statements have North American doctors in, well, a Kerr-fuffle. You see, coconut oil is a saturated fat (92% saturated), and aren’t sat-fats really bad for us? It seems like everyone dreads them and those ‘in the know’ about health go to great lengths to avoid them.

Saturated fats have long been picked on as a major factor in the development of heart disease. Looking at coconut oil as just another saturated fat, however, is missing the big picture. The difference between coconut oil and other fats is that about 66 percent of coconut oil is comprised of medium-chain triglycerides (or MCTs), whereas most of the other fats we consume – saturated or unsaturated – are composed of long-chain triglycerides (LCTs). The length of the fatty acid chain is important because the physiological effects of MCTs in coconut oil are very different from LCTs. In fact, it is coconut oil’s MCTs that provide the benefits to health it’s now recognized for.

Despite research showing its effects on health, consumers are most interested in its impact on weight.

A study found that consuming MCTs compared with LCTs resulted in an increased metabolic rate (higher calorie burning) and enhanced fat oxidation in obese women after only 27 days, suggesting that substituting MCTs for LCTs may promote weight control and prevent long-term weight gain.

Kerr, among other coconut oil enthusiasts, claims that consumption of the oil helped her regain her model-figure shortly after giving birth to her first child. Coconut oil proponents claim that taking several tablespoons a day promotes weight loss, not weight gain. The reason for this is because MCTs are quickly metabolized into energy, acting more like carbohydrates than other fats. LCTs, on the other hand, are metabolized more slowly and stored for use as a future energy reserve, causing weight gain.

Coconut oil’s MCTs, including lauric acid, capric acid, caprylic acid and myristic acid, have been shown to improve immunity, having antimicrobial and antifungal properties. Lauric acid, the primary MCT in coconut oil, is an important component of breast milk. In fact, it’s been added to infant formulas, as well as to nutrition formulas created for hospitalized patients for decades – which means that the medical community has been well aware of the health-promoting, easy-to-digest fat for a long time.

In 2010, researchers in Thailand found that coconut oil can relieve pain associated with inflammation and has anti-inflammatory properties. This might be useful for those with arthritis, heart disease, and other inflammatory conditions.

Choosing the right coconut oil
The type of coconut oil used in food manufacturing is processed and does not provide benefits to health; actually, the “refined, bleached and deodorized,” or RBD oil can be detrimental and should be avoided. Look for organic extra-virgin or virgin coconut oil at natural product stores and most supermarkets. It’s perfect for cooking and baking, and can be easily slipped into a smoothie... and while you’re cooking, rub some into your skin and hair for super-moisturizing during the cold, dry winter months.

While Miranda Kerr finds that four teaspoons a day in her salads and meals is “personally beneficial,” up to four tablespoons a day have been recommended by health experts – at least by those who have updated their understanding of fats.

References:   

St-Onge MP, Bourque C, Jones PJ, Ross R, & Parsons WE., (2003) “Medium- versus long-chain triglycerides for 27 days increases fat oxidation and energy expenditure without resulting in changes in body composition in overweight women” Int J Obes Relat Metab Disord. 27(1):95-102.
Intahphuak S., Khonsung, P. & Panthong, A. (2010) “Anti-inflammatory, analgesic, and antipyretic activities of virgin coconut oil”Pharmaceutical Biology. 48(2):151-157.

Previously posted on Naturally Savvy

Organic wine

I love red wine (who doesn't?) and the fact that it's loaded with the super-antioxidants resveratrol and polyphenols (yeah, quercetin, baby!) makes it taste sooo much better. (Organic wines average 32% higher resveratrol levels than non-organic wines!).

organic wines average 32 percent higher resveratrol levels than conventional wines. - See more at: http://www.naturallysavvy.com/healthy-eating/drink-in-the-benefits-of-organic-wine#sthash.msqTndVu.dpuf

Here's some info about the health benefits of red wine from my 'Superfoods' seminar: 

"The wine-loving French suffer 1/3 of the heart attacks North Americans do! Research shows that 1 to 2 servings a day can lower heart attack risk, reduce cholesterol, decrease the risk of some forms of cancer, and may even improve bone density."

What I don't love about red wine, though, is the yeast, the sugar, and the pesticides sprayed on the grapes used to make it. Thankfully, organic wine is widely available. 

A few years ago, I wrote an article called Drink in the Benefits of Organic Wine for Naturally Savvy. The Examiner quoted the article in one of their own (below). 

Pour yourself a glass of wine, take a deep breath, and enjoy the article: 

Understanding Organic Wine. Why to drink it and where to buy it

Green eating is among the most popular food trends today, so it’s no surprise that in our quest to eat “real” we are not only examining what we eat, but also what we drink, particularly in the world of wine. Like most types of farming, the ancient art of grape growing has organic origins, but most vineyards today are so heavily sprayed that grapes comprise some of the most chemical-laden produce available.

According to Lisa Tsakos in her article, "Drink the Benefits of Organics Wine," and the Pesticide Action Network (PAN), almost 21 million pounds of pesticides were used on California grapes in the year 2003 alone. Given the tremendous impact this has on human health, as well as the health of the soil, wildlife, and even weather patterns in and around vineyard-populated areas, it’s no wonder more and more wines are cropping up with organic labels.

But how does a conventional wine drinker go about picking out just the right bottle of organic Chardonnay or Cabernet, especially when organic varieties inevitably come with a higher price tag? In terms of flavor, one way is by reading wine reviews before-hand, such as those you’ll find on the Organic Wine Review and Organic Wine Journal.

More important, though, may be understanding what each health label really means. Wine simply labeled organic, for instance, indicates that the wine must be made with organic grapes. These wines are free of pesticides, but may or may not contain added sulfites, or sulfur dioxide, a preservative that causes allergic reactions and breathing problems in some individuals. Those sensitive to sulfites may want to consider looking for wine with a certified USDA organic label, which is different from other organic wine in that it must not contain any added sulfites. Since sulfites occur naturally as a by-product of the fermentation process, no wine is completely sulfite-free, but the sulfite level of USDA organic wine is less than 20 parts per million, as compared to 10 parts per million in other wine.

Humans have been enjoying the bold flavors of wine for millennia, and finding a good organic variety really allows people to receive the most health benefits possible from their beverage of choice. The Organic Consumer Organization cites that organic wine contains an average of 32 percent more resveratrol (the antioxidant found in red wine that helps prevent heart disease and cancer) than conventional wine. This leaves the health conscious population with one last indulgence they can feel really good about, in moderation of course.

Previously posted in The Examiner 
http://www.examiner.com/article/understanding-organic-wine-why-to-drink-it-and-where-to-buy-it

Banish Bowel Back-Up Naturally

Life tends to get backed up. We get stuck in traffic, fall behind on e-mail, and fret over mounting paperwork, but the bowels are no place for a backup.
 
Constipation is the most common gastrointestinal complaint in the United States. About 4.5 million Americans report being constipated most or all of the time.

Women, pregnant women, children, and adults age 65 and over most often complain about difficulty eliminating, resulting in around two million visits to the doctor annually.

While experts disagree on what defines constipation, Adina Niemerow, a Sausalito-based holistic chef and author of "Super Cleanse: Detox Your Body for Long-Lasting Health and Beauty" (HarperCollins) believes that a bowel movement after each meal, that's up to three a day, is essential. Surprised? It makes sense. After all, you'd be concerned if your dog didn't poop for a week, wouldn't you?

So why do we have such trouble staying regular? Niemerow suggests that it's all in what we eat.

"Our bodies have a hard time digesting processed flours and refined sugars, oils, and salts, so that food ends up clogging our intestines, severely impairing our bodies' ability to efficiently absorb nutrients and void waste," Niemerow says. "This toxic food weighs down the body in disease."
 
So it's not surprising that Americans spend $725 million on laxatives annually in an effort to try to 'unclog' our plumbing. Others turn to stool softeners, stimulants, and bulk formers.

While increasing fiber intake from plant foods -- whole grains, beans, vegetables, and fruit -- to 35 grams or more is critical for regularity, some of us need more help. Niemerow says that there are "several options out there to help you stay regular." Doing an intestinal cleanse is a great first step.
 
She also suggests drinking plenty of water and taking your favorite fiber supplement. Stool bulking agents like Benefibre, Metamucil, Fiber-Sure, and FiberSMART are widely available and easy to incorporate. Take caution, however. When introducing a fiber supplement, begin with half the amount recommended on the label and increase your intake of water; otherwise, you may experience a worsening in bloating and abdominal pain.
 
For a more thorough scrub, Niemerow recommends periodically using an intestinal cleansing formula, such as Cleanse Smart and Cleanse Move from Renew Life or Swiss Kriss, all of which are available at local health food stores.
 
"At bedtime, take a natural laxative such as magnesium oxide or drink a laxative tea," Niemerow recommends. "Products containing pure aloe, aloe leaf, slippery elm, flax seeds, marshmallow root, triphala, yellow dock, and psyllium husks all help move the bowels."

For stubborn cases, Niemerow suggests a more immediate fix. "Go the enema or colonic route. They're the quickest way to move the toxins out of the body and they can also provide fast relief from detox symptoms, such as headaches, throbbing joints, constipation, and body aches."
 
"You can find do-it-yourself formulas at your local health food store, or go to a licensed colon hydrotherapist. Ask your physician or naturopath for a referral if you don't know of a therapist in your area."
 
While these remedies are appropriate during a cleanse, Niemerow cautions against becoming dependent on them to ensure regularity. "On an ongoing basis, a balanced, healthy diet should be what you rely on to avoid constipation."

Previously published in the Chicago Tribune

Label Lessons: Your Guide to a Healthy Shopping Cart

The follow-up to Unjunk Your Junk Food is now available! The free e-Book, "Label Lessons: Your Guide to a Healthy Shopping Cart" can be viewed by going to www.NaturallySavvy.com or here: http://on.fb.me/11z1hx9.

For every person who shares the e-Book, we (Naturally Savvy) are donating $1.00 to the Holistic Moms Network.

Enjoy and healthy shopping (and eating!)

Fermented foods make a comeback

Fermented foods are yet another example of what's old becoming new again. Traditionally, almost every civilization regularly produced and consumed at least one cultured food. While our generation had all but forgotten traditional fermentation practices, now that scientific research is investigating the effect of active bacterial cultures from fermented foods on health, foods such as sauerkraut, kimchi, miso, chutneys, kefir, and yogurt are re-appearing in kitchens everywhere.

Cultured dairy products are dairy foods that have been fermented with lactic acid bacteria, known as probiotics. There is evidence of cultured milk products being produced as food as long ago as 10,000 B.C. While many types of cultured milk products can be found around the world, yogurt is by far the most common. Although the benefits of yogurt on digestive health had already been recognized, the microbiologist Ilya Mechnikov popularized its use throughout Europe in the 1900s, believing that lactobacillus bacteria were responsible for the remarkable longevity of Bulgarians.

Fermentation with lactic acid bacteria increases the nutritive value of foods because of improved bioavailability and can enhance the absorption of protein and minerals, particularly calcium, iron, zinc, magnesium, phosphorus and copper. Lactic acid bacteria can synthesize the vitamins folic acid, thiamin, niacin, riboflavin and vitamin B12, even when they aren't provided in the diet.

Empirical research has identified a long list of health conditions that may be helped by consuming foods containing lactic acid bacteria, including colitis, constipation, diarrhea, gas, gastric reflux, heartburn, Crohn's disease, gum disease and high cholesterol. Recent studies have shown a positive effect of probiotics on autism and obesity.

Probiotic bacteria must be consumed every day to be effective as they cannot implant in the gastrointestinal tract and they do leave the body quite readily. Include a variety of foods fermented with lactic acid bacteria in your diet daily.

The fermentation process increases the shelf life of dairy products. Refrigerated, yogurt has a shelf life of 35-40 days.


Previously posted in the Chicago Tribune

Gluten-free the second time around

Here's a picture of our little Benji-bear munching on celery

The past 12 months have been b-u-s-y! 

In the weeks following the release of Unjunk Your Junk Food, we sold & bought a house and had a baby, and since last fall I've been tied up with my job at Naturally Savvy (where you can read about what I've been up to over the past few months).   

Our son, Benjamin was born in April and, like our 3 year old before him, we've been raising him gluten-free - not because he has a gluten problem, but to prevent future intolerance.

At 10 months of age, his diet consists of breast milk, organic formula, pureed and steamed vegetables and fruit, some potatoes and brown rice (mostly in cereal form, and since the arsenic scare, considerably less than what we fed Olivia) and recently we've introduced some gluten-free bread. Aside from egg yolk, he has not tried any of the common allergens, including tomatoes or strawberries. They will be introduced into his diet slowly and one at a time sometime after his first birthday. His favorite snack - gluten free Nature's Path O's (which look like Cheerios but without the GMOs). So far so good - no sign of allergies.  

A few surprises: -My friends were right: it's hard to be as strict the second (or third, fourth...) time around. While the daycare staff has been educated about his dietary restrictions, I'm not as militant as I was with Olivia. Also, when he sees his older sister eating snacks or bread, he tries to grab some for himself - while we intervene when we see it happening, the only solution is to keep the home as GF as possible.

-In an interview with Dr. Tom O'Bryan, "The Gluten Doctor," I asked about breastfeeding. He explained exactly what I feared: gluten is passed to the baby through breast milk; hence, a gluten-free diet is recommended for breastfeeding mothers; and it's best that pregnant women remain gluten-free, too (yikes, too late!).

-Dr. O'Bryan also explained that 50% of celiacs react to dairy because it locks “into the same docking station” as gluten. So do coffee, oats, yeast. Hmmm.. 

-For on-the-go snacks, we love the new squeeze packs made with organic vegetables and fruit. The blends of greens & pear or kale & apple are awesome! Ben loves them because he can feed himself and they taste great. These didn't exist when Olivia was a baby, but I'm thrilled to have them now. 

Ben has shown signs of having a sweet tooth since food was introduced. Olivia had a 'salt tooth' and preferred salty tasting foods over sweet. It will be interesting to see how these tastes evolve as the kids get older and exposed to different foods and ingredients. 

Black Bean Soup Recipe

Black beans are my very favourite bean, and this is my favourite black bean soup recipe. The lemon is the pièce de résistance (must be my Greek background). The best part: it's super-fiber-rich - about 14 grams per 1 mere cup! 

INGREDIENTS: 

1 tsp. olive oil

1 medium onion
2 cloves garlic
1 green pepper
1 red pepper
2 carrots
2 celery stalks
2 cups vegetable broth
1 can black beans or 2 cups dried black beans
juice of 1 lemon
pinch of nori
pinch of sea salt
freshly ground pepper

1.  If you're using dried beans, soak them overnight and cook.

2.  In a large saucepan, heat olive oil.

3.  Chop all vegetables. Sautée garlic and onions in saucepan until soft. Add remaining vegetables and ½ cup of vegetable broth. Cook vegetables until soft.

4.  Add the remaining broth and beans. Bring to a boil. When boiling, reduce heat to a simmer. Cook for another 10 minutes.

5.  In a blender, purée the soup in thirds. When puréed, pour back into saucepan. Stir in lemon juice, nori, sea salt and pepper and mix well.

Serve hot.

Makes 4 main dishes and 6 side dishes.

Kicking the sugar habit

In a recent blog post about post-holiday sugar addiction, I outlined a basic anti-sugar diet. A friend of mine recently asked, “What exactly does that look like?” This menu structure should help: 

Breakfast: Build breakfast around healthy protein sources (about 20grams) such as eggs (two eggs with whole grain toast), yogurt (a yogurt/fruit smoothie or parfait topped with granola and fresh fruit), nut butter (on whole grain toast or in oatmeal), avocado or last night’s leftovers.

Mid-Morning Snack: A piece of fresh fruit and handful of walnuts or almonds. Fruit provides some sweetness if you’re already sniffing around for cookies.

Lunch: Some examples for the largest meal of the day include a chicken stir-fry, tuna sandwich and salad, lentil soup and salad, or pasta with salmon. Add some maple syrup to a vinaigrette (oil and balsamic) for sweetness.

Mid-Afternoon Snack: Hummus with raw vegetables (celery, peppers, cucumbers, carrots, etc.). If you’re jonesin´for a sugar snack, yogurt and fruit will do the trick.

Dinner: Fish with vegetables and some whole grain rice is my favorite dish. To add sweetness, top your protein-du-jour with chutney or a fruit-based salsa (I buy a great mango salsa) or some sliced fruit (pineapple works well with most meats). You can also add honey to salad dressing or fresh or dried fruit into a salad, or drizzle maple syrup over butternut squash or Brussels sprouts before roasting.

If you’re still hungry after dinner, make yourself a delicious chocolate (now I’ve got your attention) protein shake (sorry) or have a couple of spoonfuls of vanilla yogurt.

There isn’t anything wrong with enjoying a square of high quality dark chocolate now and again; in fact, studies are showing that it can benefit your health in numerous ways.

Isn’t life sweet?  

Just say 'no' to sugar? Yeah, right!

Thank goodness it’s January and the cookies, chocolate, Christmas logs, egg nog, and candy canes have disappeared. 

Out of sight, out of mind, right? Not exactly. 

Every day since the holidays have ended, I’ve snuck at least a bite of some form of sweet. Why? It isn’t exactly as though I lost any weight over the holidays (in fact, while cutting a second slice of Christmas log, I guiltily joked that my goal was to see how big my rear end could get by December 31). My brain knows better, but my body doesn’t care. I can’t help myself. 

So here’s what’s happening. Physiologically, the recent increase in sugar and carbs of all sorts caused an imbalance of good-to-bad bacteria in my colon. Bacteria have to eat too, and as a result of feeding the ‘bad’ strains, there are now more of them. And those little buggers are hungry. The result: sugar cravings. Luckily, I can fix this. Taking probiotics each day and night, and eating probiotic-rich foods such as kefir, organic plain yogurt, and sauerkraut will help rebalance the microflora. 

Secondly, there’s an emotional connection. The holidays, my favorite time of year, are over. What is there to look forward to now besides bad weather? Summer seems so far away... A warm oatmeal chocolate chip cookie always knows how to cheer me up. Luckily there’s an easy fix for this one, too. Eating several times a day, I mean every 3 hours, and making sure there’s some protein at each of my meals to stabilize my blood sugar will help a lot. If that doesn’t get rid of my cravings and help me to feel better at the same time, I can take melatonin. I use it for extreme cases (only because I like to think I have more self control than I actually do have) but it works like a charm every time. I’ll update you on my progress in a couple of weeks.

Maybe if I just stick to eating snow...

 

The latest on probiotics

Beyond Digestion: The Latest Research on Probiotics

Television commercials might have you convinced that probiotics are needed mainly for a healthy digestive system and to help promote a flat belly. These are important benefits, but the live, health-enhancing microorganisms offer protection outside of the digestive system, too. More and more research is proving the benefits of lactic acid-producing probiotics to the entire body and to overall health. You might be surprised to learn that about 70 percent of the immune system is located in the large intestine as a vast network of lymph tissue referred to as GALT, or Gut-Associated Lymphoid Tissue. Probiotics in the intestines are constantly interacting with this tissue and preparing the rest of the body’s immune system for contact with other bacteria. Think of them as teaching the body to respond to a bacterial attack without actually having to suffer an infection.

Science is currently exploring various health benefits that probiotics can offer. Here is a synopsis of some of the ongoing areas of research:  

Irritable Bowel Syndrome

Irritable bowel syndrome, or IBS, is a common - if not the most common - digestive disorder, affecting anywhere from 11 to 20 percent of adults. The major symptoms, gas, bloating, and cramping, are often accompanied by bouts of constipation alternating with diarrhea. Drug treatments haven’t been successful, but European research has suggested that an imbalance of healthy to unhealthy intestinal organisms may be a significant contributor to the condition. In one study, IBS patients noticed significant improvement of symptoms after only two weeks of supplementation with probiotics. At the present time, there is enough evidence to recommend that IBS sufferers regularly supplement with probiotics for the reduction of pain, bloating, and gas.

Dental/Oral Health

They’ve only recently been introduced in dentistry and oral medicine, but science is suggesting a promising role for probiotics as a treatment for various dental conditions in the future. The first randomized controlled trials have shown that the live microorganisms may control dental caries in children by inhibiting cariogenic streptococci, or bacteria that promotes tooth decay. Presently, there isn’t enough evidence to suggest the role of probiotics in periodontal disease or oral yeast infections; however these areas are still being explored. Research is also investigating the most effective means of delivering probiotics into the mouth for optimal results. Dairy products are an option, but probiotic chewing gum and lozenges are being examined as potential vehicles as well.

Blood Pressure

Probiotics have not traditionally been considered part of the treatment for hypertension, but a Japanese study showed that supplementing with probiotics led to a decrease in both systolic and diastolic pressure almost immediately, as compared with the placebo group, and a significant decrease in diastolic blood pressure after four weeks of supplementation in those with high-normal blood pressure or mild hypertension.

Mental Health

An emerging area of research on probiotics involves their relationship to mental health. Since a number of neurochemicals, including GABA, norepinephrine, serotonin, dopamine, and acetylcholine, are produced not only in the brain, but also by various microbes in the gut, it isn’t farfetched that probiotics may soon be used to modulate brain chemicals and mood. GABA, for example, reduces stress and anxiety (and incidentally, may reduce inflammation in cases of Irritable Bowel Disease). Currently, experiments with mice are showing promising results. One study found that as certain intestinal bacteria decreased, immune biomarkers and inflammation increased. 

Probiotics are also being examined for their influence on obesity, allergies, childhood immunity, cancer, as well as several other conditions, and their impact on vaginal infections is already well established.

By and large, there is sufficient scientific support to recommend the regular use of probiotics to improve or protect overall health, and Health Canada recommends including at least one source of probiotics in your diet or supplementation regimen daily.

The best known example of a probiotic-rich food is plain, organic yogurt, but other fermented foods containing similar bacteria include miso, sauerkraut, and kefir. If these foods aren’t part of your daily diet, or if you suffer from a health condition that could benefit from probiotics, don’t delay - introduce a daily supplement right away.   

Healthy Tip: A child`s immune system isn't fully developed until age seven, and a probiotic-rich diet, plus adequate supplementation may help to prevent childhood allergies, eczema, asthma, and infections. It is safe to administer probiotics to newborns by placing it on the tongue or adding it to baby formula. Expectant mothers should consider taking larger doses of probiotic supplements in the days prior to delivery. Probiotics help to strengthen a mother`s defenses against infections that could potentially be passed on to their newborn, and may help to prevent preterm labour. Also, one study showed that new mothers who took probiotic supplements lost body fat faster than those who didn't.

REFERENCES:

Saavedra JM. Gac Med Mex. 2011;147 Suppl 1:9-21.

IBS

Rev Esp Enferm Dig. 2009 Aug;101(8):553-64. Treatment of irritable bowel syndrome with probiotics. An etiopathogenic approach at last?

J Clin Gastroenterol. 2004 Jul;38(6 Suppl):S104-6. Probiotics in the treatment of irritable bowel syndrome.

Gawrońska A, Dziechciarz P, Horvath A, Szajewska H., Aliment Pharmacol Ther. 2007 Jan 15;25(2):177-84. A randomized double-blind placebo-controlled trial of Lactobacillus GG for abdominal pain disorders in children.

Dental/Oral health: 
Stamatova I, Meurman JH. Am J Dent. 2009 Dec;22(6):329-38. Probiotics: health benefits in the mouth.

Blood Pressure:
Aihara K, Kajimoto O, Hirata H, Takahashi R, Nakamura Y. Effect of powdered fermented milk with Lactobacillus helveticus on subjects with high-normal blood pressure or mild hypertension. J Am Coll Nutr. 2005 Aug;24(4):257-65.

Mental Health:

M. Lyte, BioEssays, 2011, Probiotics function mechanistically as delivery vehicles for neuroactive compounds: Microbial Endocrinology in the design and use of probiotics.

G. Reid, BioEssays, 2011, Neuroactive probiotics.

Bailey MT et al., Brain, Behavior, and Immunity, 2011, Exposure to a social stressor alters the structure of the intestinal microbiota: implications for stressor-induced immunomodulation.

 

Banish Holiday Hangovers Naturally (Article)

While that last tequila shooter with the co-workers seemed like a good idea at the time, the next morning might prove otherwise. The holidays provide endless justifiable excuses for overindulgence, particularly for food and alcohol, and hangovers are just one of the side effects.

What we call a hangover - headaches, nausea, and sensitivity to light and sound following excessive alcohol consumption - is the end result of dehydration and toxicity. If adequate measures are taken while alcohol is being consumed or before going to bed, hangover symptoms might be averted.

One of the best preventative measures is to drink at least one glass of water for every alcoholic drink. Alcohol's diuretic effect removes four times more fluid than is consumed. The dehydration causes the brain to shrink slightly, pulling on membranes connecting it to the skull and instigating the intense day-after headaches. Drink two to three large glasses of water before going to bed.
 
Along with lost fluids, alcohol depletes essential minerals and electrolytes, including potassium. Taken before bed, a sports drink serves double duty, providing both hydration and lost electrolytes. Eating potassium-rich foods also helps; try kidney beans, a baked potato, cantaloupe, bananas, dried fruit, or asparagus.
 
The breakdown of alcohol in the liver results in the generation of free radicals and toxic compounds, including acetaldehyde, a poisonous metabolic byproduct of alcohol metabolism responsible for many of the symptoms of a hangover. In the liver, glutathione, a protein with antioxidant activity, aids in the detoxification and removal of harmful toxins, including acetaldehyde.
 
Milk thistle, a medicinal plant, increases glutathione levels in the body, and more than 150 clinical studies have shown its ability as an antioxidant to protect and regenerate liver cells, even after alcohol abuse. Take 10 to 20 drops of milk thistle tincture with water either before or during alcohol consumption or before going to bed. Tinctures or capsules are available at your local natural products store.

You can also combat acetaldehyde with bifidus probiotics, a beneficial bacteria that help to re-colonize the intestinal tract. A teaspoon of Bifidus powder in a glass of water taken before bed will do the trick.
 
There are also patented commercial formulas available which are specifically designed to thwart post-celebration misery.
 
GTOX the Hangover Blocker is a detox shot that you drink before bed. GTOX attaches itself to alcohol molecules for faster removal from the liver, averting hangover symptoms altogether. The product's main ingredient, glucarate, a natural plant compound, helps the liver eliminate certain chemicals and hormones.
 
The ionizing footbath, a popular form of detoxification, may also help reduce hangover symptoms. While the science behind this form of hydrotherapy remains a little sketchy, its proponents swear by it. As your feet soak in the footbath, positively and negatively charged ions generated by a device placed in the water attach to toxic substances, including the breakdown products of alcohol, neutralizing and releasing them through the pores on the soles of the feet. As the detoxification process occurs, the water changes to a murky color. Drink plenty of water following a treatment to avoid further dehydration.

Magnetic therapy products, available as bracelets, shoe insoles, mattress pads and more, might also be worth a try. Stacey Grieve, a consultant at Nikken, a company that manufactures magnetic wellness products, says magnets can help mitigate the side effects of a hangover. "Magnets placed over the temples will help to decrease a hangover headache; and magnets worn over the low back or soles of the feet will help to decrease any discomfort caused from dancing the night away," she notes.

While coffee sounds like the perfect morning-after solution to a long night of decadence, caffeine also has a dehydrating effect and can exacerbate the severity of hangover symptoms. Instead, take a combination of naturally energizing and detoxifying nutrients, including a B-complex vitamin, spirulina or chlorella, or a fresh-pressed vegetable juice that includes dark leafy greens.
 
Whatever method you choose to alleviate your hangover symptoms this holiday season, always remember to be safe, and never drink and drive.

Published in the Chicago Tribune