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What is the Pegan Diet?

by nina
May 17th, 2021
What is the Pegan Diet?

 

In his new book, functional medicine doctor, Mark Hyman, MD says a Pegan diet—which combines principles of Paleo and Vegan diets—is the best way to eat. We will explore his 13 Pillars of the Pegan Diet.

 

Some say if you live longer, you will spend more time with chronic disease and disability, and in the hospital, increasing the burden on society and our health care system. Not true. A famous Stanford study found that if you kept your ideal weight, exercised, and didn’t smoke, you were likely to live a long, healthy life and die painlessly, quickly, and cheaply.

In fact, simple, daily habits hold the key to unlocking your longevity potential.

 

Tip number 1: Fix your blood sugar 

Most people don’t realize that insulin resistance and pre-diabetes can lead to heart attacks, strokes, dementia, cancer, impotence and more decades before you get diabetes. Hacking your blood sugar and insulin is the best way to live a long healthy life. Eliminate refined sugar and starches or significantly cut down on them. Depending on the individual, you might be able to cut back significantly. Others with pre-diabetes, excess belly fat, and gut challenges can experiment with removing them for a few months. It might be challenging in the beginning, but once you start to reap the benefits, you won’t want to turn back. This means cutting out muffins, bagels, cereals, pasta, candy, and pastries. Focus on non-starchy plant foods, protein, fats, and small amounts of whole grains and starchy vegetables like sweet potato.

 

Tip number 2: Prioritize protein 

As we age, we also lose muscle and gain fat, even if we don’t change our weight. Think marbled ribeye vs. filet mignon. Unless you get enough of the high-quality building blocks of muscle, namely protein, you can’t build muscle, especially as you age. Eat 4 to 6 oz of high quality protein with every meal. Some good ones include grass-fed meat, chicken, wild fatty fish, tempeh, non-GMO and organic tofu, and high quality protein powders.

 

Tip number 3: Build muscle 

As we age, our risk of fractures and falling increase. Loss of muscle is to blame and can lead to lower sex hormones, high insulin, abnormal lipids and more. No matter what age you are, it’s never too late to start. Start lifting weights today. You might need the help of a trainer or a loved one to start.

 

**And I would add Tip number 4: restrict caloric intake

First, it reduces free radical production– highly reactive molecules that impact cellular structure and function. The second is that calorie restriction increases the resistance of cells to stress. Both of these are important in combating the effects of the normal aging process.

In addition, Dr. Simone’s research in prostate cancer and also in breast cancer suggests that restricting calories has many anti-cancer effects in the body – including, in mice, decreasing the likelihood of metastasis.  It lowers inflammation, changes the gut microbiome, may decrease the side effects of systemic therapy and generally seems to slow down cancer.  In effect, caloric restriction gives cancer a “brown-out,” limiting its energy.  “We’re just beginning to understand the promise and the power of caloric restriction,” says medical oncologist and molecular biologist Jonathan Simons, M.D.  “If there were a drug that could do all these things, we’d prescribe it in a heartbeat.”

 

Both the paleo and vegan diets have been in the spotlight in recent years for their independent approaches to food and health. Most of us probably think of them as polar opposites, with paleo focusing on meats our ancestors theoretically ate and veganism opting out of animal products altogether. But a relatively new eating plan aims to show that meat-heavy paleo and veggie-centric veganism can coexist in a single diet.

The pegan diet (as in, paleo + vegan), created by celebrity functional medicine doctor Mark Hyman, M.D., purports to offer the best of both worlds. The diet advises filling 75% of your plate with plant-based foods and 25% with lean, sustainably raised meats. According to Dr. Hyman, eating this way can reduce the risk of chronic disease, curb inflammation, and promote general health. Dr. Hyman and I agree in most ways. Below are his guidelines.

 

1.    Stay away from sugar. That means a diet low in anything that causes a spike in our insulin production — sugar, flour, and refined carbohydrates. Think of sugar in all its various forms as an occasional treat, that is, something we eat occasionally and sparingly. I tell people to think of it as a recreational drug. You use it for fun occasionally, but it is not a dietary staple.

2.    Eat mostly plants. As we learned earlier, more than half your plate should be covered with veggies. The deeper the color, the better. The more variety, the healthier. Stick with mostly nonstarchy veggies. Winter squashes and sweet potatoes are fine in moderation (1⁄2 cup a day). Not a ton of potatoes! French fries don’t count even though they are the No. 1 vegetable in America.

3.    Easy on fruits. This is where there could be a little bit of confusion. Some Paleo champions recommend eating mostly low-sugar fruits like berries, while some vegan advocates recommend all fruit equally. I find that most of my patients feel better when they stick to low-glycemic fruits and enjoy the others as a treat. Stick with berries, kiwis, and watermelon, and watch the grapes, melons, and so on. Think of dried fruit as candy and keep it to a minimum.

4.     Stay away from pesticides, antibiotics, hormones, and GMO foods. Also, no chemicals, additives, preservatives, dyes, artificial sweeteners, or other junk ingredients. If you don’t have that ingredient in your kitchen for cooking, you shouldn’t eat it. Polysorbate 60, red dye 40, and sodium stearoyl lactylate (also known as Twinkie ingredients)

5.     Eat foods containing healthy fats. I’m talking about omega-3 fatty acids and other good fats like those we find in nuts, seeds, olive oil, and avocados. And yes, we can even eat saturated fat from fish, whole eggs, and grassfed or sustainably raised meat, grassfed butter or ghee, and organic virgin coconut oil or coconut butter.

6.     Stay away from most vegetable, nut, and seed oils, such as canola, sunflower, corn, grapeseed, and especially soybean oil, which now accounts for about 10 percent of our calories. Small amounts of expeller or cold-pressed nut and seed oils like sesame, macadamia, and walnut oils are fine to use as condiments or for flavoring. Avocado oil is great for higher-temperature cooking.

7.     Avoid or limit dairy. Dairy doesn’t work for most people, so I recommend avoiding it, except for the occasional yogurt, kefir, grassfed butter, ghee, and even cheese if it doesn’t cause any problems for you. Try goat or sheep products instead of cow dairy. And always go organic and grassfed.

8.     Think of meat and animal products as condiments or, as I like to call them, “condi-meat” — not a main course. Vegetables should take center stage, and meat should be the side dish. Servings should be 4 to 6 ounces, tops, per meal. I often make three or four vegetable side dishes.

9.     Eat sustainably raised or harvested low-mercury fish. If you are eating fish, you should choose low-mercury and low-toxin varieties such as sardines, herring, anchovies, and wild-caught salmon (all of which have high omega-3 and low mercury levels). And they should be sustainably harvested or farmed. Check out http://www.cleanfish.com/and http://www.foodthebook.com/to learn more about your fish options.

10.                  Avoid gluten. Most gluten comes from “Frankenwheat,” so look for heirloom varieties of wheat like einkorn. Eat wheat only if you are not gluten-sensitive, and, even then, only occasionally. Dr. Alessio Fasano of Harvard, the world’s top gluten expert, has done research showing that gluten damages the gut — even in nongluten-sensitive people who show no symptoms.

11.                  Eat gluten-free whole grains sparingly. They still raise blood sugar and can trigger autoimmunity. All grains can increase your blood sugar. Stick with small portions (1⁄2 cup per meal) of low-glycemic grains like black rice, quinoa, teff, buckwheat, or amaranth. For type 2 diabetics and those with autoimmune disease or digestive disorders, a grain- and bean-free diet may be key to treating and even reversing your illness. Stick to the 10-Day Detox Diet or even a ketogenic diet for diabetes.

12.                  Eat beans only once in a while. Lentils are best. Stay away from big starchy beans. Beans can be a great source of fiber, protein, and minerals. But they cause digestive problems for some, and the lectins and phytates they contain may impair mineral absorption. If you are diabetic, a high-bean diet can trigger spikes in your blood sugar. Again, moderate amounts (up to 1 cup a day) are OK.

13.                  Get tested to personalize your approach. What works for one person may not work for another. This is called bio-individuality and it is why I recommend that everyone eventually work with a functionally trained nutritionist to personalize his or her diet even further with the right tests.

How It Works

Unlike some diets, peganism doesn’t give rules for exactly what to eat for breakfast, lunch, and dinner. Rather, it provides a general outline of dietary advice based on a number of basic principles.

The top tenets of a pegan diet include choosing foods with a low glycemic load; eating lots of fruits, vegetables, nuts, and seeds (about three-quarters of your daily intake), choosing grass-fed or sustainably raised meats when you do eat meat; avoiding chemicals, additives, pesticides, and GMOs; getting plenty of healthy fats like omega-3s and unsaturated fat; and eating organically and locally.

Compliant Foods

  • Grass-fed and/or sustainably raised meats
  • Fruits and vegetables
  • Nuts and seeds
  • Eggs
  • Fish

Not surprisingly, meat comprises the “paleo” part of going pegan. The diet emphasizes choosing meats like beef, chicken, and lamb—and other, more unusual ones like ostrich or bison—that have been grass-fed, sustainably raised, and locally sourced. However, it’s important to note that meat makes up only a minority of the food you’ll eat on a pegan diet. Hyman instructs pegans to “eat meat as a side dish or condiment.”

Fruits and Vegetables

And now for the vegan side of things! The majority of calories on a Pegan diet come from plant-based foods like fruits and veggies. Unlike Paleo’s rules about which fruits or vegetable cavemen would have eaten, Peganism doesn’t discriminate. All types of produce are allowed on the diet—though Hyman encourages choosing ones with low glycemic load, like berries or watermelon, when possible. 

Nuts and Seeds

Nuts and seeds provide additional fiber, protein, and micronutrients on a Pegan diet. They’re also a source of healthy monounsaturated and omega-3 fats. 

Eggs

Eggs are another suitable protein for pegans. This breakfast food classic helps provide vitamin B12, which may run low in a limited-meat diet.

Fish 

Though fish isn’t the star of a pegan diet, it has its place in this eating plan. Hyman states that low-mercury fish like sardines, herring, and anchovies are acceptable seafood.

Non-Compliant Foods:

  • Dairy products
  • Grains
  • Beans
  • Sweets

Put away the pizza and ice cream—you won’t be eating dairy on a pegan diet. Hyman believes cow’s milk contributes to obesity, heart disease, diabetes, and cancer. 

Grains

In line with the paleo philosophy, peganism shuns almost all grains, so wheat, oats, barley, bulgur, and many others won’t appear on a pegan plate. The theory goes that grains increase blood sugar and can cause inflammation. Limited consumption of certain low-glycemic grains is occasionally acceptable on the diet, such as a half-cup of quinoa or black rice.

Beans 

You don’t have to swear off beans entirely on a pegan diet, but Hyman urges caution with them, saying that their starch content can raise blood sugar. Up to one cup of beans (or, preferably, lentils) is permitted per day.

Sweets 

Like many other “clean eating” diets, the pegan diet keeps sweets to a minimum as an occasional treat.

Resources and Tips

You won’t be required to master any particular type of cooking technique or purchase any specific products while on a pegan diet. In fact, because the plan is still relatively new, resources on how to follow it aren’t as widely available as many other trendy eating plans.

However, as interest in the diet has risen, more and more pegan cookbooks (and even a handful of food products, such as pegan protein bars) have hit the market. Your best bet for finding resources on adhering to the pegan diet is probably the internet, where blog posts and websites offer recipes that follow the whole foods, three-quarter-plants, and one-quarter meat rules.

Modifications

Clearly, since meat and vegetables make up the majority of the pegan diet, these foods are non-negotiable if you decide to go pegan. However, you may have to make personal decisions about how much you’re willing to pay for non-GMO, chemical-free produce and grass-fed meats.

Since the pegan diet limits or excludes dairy, beans, and grains, you may also need to be extra mindful about getting enough of certain nutrients these foods provide.

If you remove dairy, like yogurt from your diet, for example, you might have to up your intake of fermented foods like kimchi to get gut-boosting probiotics or add sardines, eggs, and lots of green leafy vegetables such as broccoli to supplement for some of the calcium and vitamin D you get from milk. In some instances where you cannot meet your vitamin needs, you may benefit from supplementing. If you are unsure, consult with your doctor or a registered dietitian.

Pros

  • Full of fruits and vegetables
  • Low glycemic index
  • Focus on sustainability
  • Less restrictive than other diets

Cons

  • Conflicting evidence on nutrition
  • Difficult in social situations
  • Potential nutrient deficiencies
  • Cost

Pros

Full of Fruits and Vegetables

It’s common knowledge that a healthy diet contains plenty of fruits and vegetables—and studies show the majority of Americans are still woefully deficient in this department. A pegan diet will certainly fill any gaps in your five-a-day target, providing much-needed fiber and micronutrients.

Low Glycemic Index

The glycemic index is a system that measures how individual foods raise blood glucose. The pegan diet encourages users to get educated about which foods help stabilize this pattern since a yo-yo of ups and downs in blood sugar can have harmful effects. This can be positive, especially for those with diabetes, pre-diabetes, and other insulin-related conditions.

Focus on Sustainability

The paleo diet often receives criticism for its negative environmental impact. If everyone ate meat at every meal, the planet would face disastrous results of land degradation, air pollution, and water overuse. Peganism mitigates this impact by encouraging the purchase of sustainably raised meat—and scaling back consumption in general.

Less Restrictive Than Other Diets

Let’s face it: It’s tough to commit 100% to paleo or veganism. Because of its middle ground between the two, the pegan diet offers more balance and flexibility. Vegans and paleo eaters may find this a welcome reprieve.

Cons

Conflicting Evidence on Nutrition

Hyman points to a number of studies that back his belief that the food groups of dairy and grains are harmful, contributing to heart disease, obesity, cancer, and diabetes. But in the larger world of nutrition experts, there is no consensus that this is true. In fact, dairy and grains have proven benefits for health.

Though dairy sometimes gets bad press for saturated fat content that could lead to heart disease, a large-scale study from 2016 revealed that dairy fat was not associated with the risk of cardiovascular disease. Plus, cow’s milk contains significant amounts of calcium, protein, potassium, and vitamin D—nutrients that are all necessary for general health.

Beans and grains provide plenty of benefits, too. A landmark study from 2016 confirmed that eating whole grains lowers the risk of heart disease, cancer, and all-cause mortality. Beans are widely accepted as a healthy food because of their fiber, protein, and phytochemical content.

Difficult in Social Situations

Though a pegan diet may be less restrictive than full paleo or veganism, it still comes with major provisos about what you can and cannot eat. If you opt out of eating dairy, grains, and legumes, you may find yourself unable to enjoy many foods offered at social or family gatherings. It may also require you to get creative to prevent boredom or burnout.

Potential Nutrient Deficiencies 

There’s always a risk when going without major groups of food, of becoming deficient in certain key nutrients. Depending on exactly how you follow a pegan diet, it’s possible you might not take in enough vitamin B12, iron, or calcium.

Cost   A pegan diet doesn’t require you to purchase any particular costly products, but following it to the letter by buying high-end meats and farmer’s market veggies could add up.

 

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Vitamin D3, Selenium and More!

by nina
May 8th, 2021

We Need to Know the Truth About Vitamin D, which affects Covid 19 rates and many organs in the body

Bonus Information on the Important Mineral, Selenium-do not under estimate the power of this mineral

A scientific review, published in 2006, concluded that the increase in seasonal flu virus is due to the prevalence of vitamin D deficiency in the winter months. According to a Spanish study published online October 27, 2020, in The Journal of Clinical Endocrinology & Metabolism.

82.2% of COVID-19 patients tested were found to be deficient in vitamin D.

Vitamin D is Not a Vitamin

Vitamin D is a group of fat-soluble secosteroids (steroids) responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and many other biological effects. In humans, the most important compounds in this group are vitamin D3, also known as cholecalciferol, and vitamin D2, ergocalciferol.

The major natural source of the vitamin is the synthesis of cholecalciferol in the lower layers of skin epidermis through a chemical reaction that is dependent on sun exposure (specifically UVB radiation.) Cholecalciferol and ergocalciferol can be ingested from the diet and from supplements but there are only a few foods that contain much vitamin D. Flesh of fatty fish like salmon, mushrooms exposed to ultraviolet light, and “fortified” milk products.

The skin naturally produces vitamin D3 (cholecalciferol) because ultraviolet-B (UVB) radiation acts on 7-dehydrocholesterol, after which a thermal reaction occurs. That vitamin D travels through the bloodstream to the liver and kidneys, where it receives a hydroxyl (•OH) radical and becomes 25-dihydroxyvitamin D (calcidiol). The level of calcidiol measured in blood is one’s “vitamin D level.” Calcidiol then circulates in the blood and can be converted to 1,25-dihydroxyvitamin D (calcitriol), the active metabolite of vitamin D. Calcitriol helps regulate how much calcium the intestines absorb and the calcium concentration in the blood. Calcitriol acts as a key that can unlock vitamin D receptors (VDRs), which nearly every cell in the body has. VDRs are attached to chromosomes and, when activated, can affect the expression of hundreds of genes–making some more responsive and others less responsive including the gut, brain, heart, pancreas, skin, kidneys, and immune system, which all have receptors for 1,25 (OH)vitamin D.

 

Ideally, we want to get our vitamin D from the sun. That is not practical during the winter months, but during the summer I encourage you to give it a try. Lay in the sun with the least amount of clothing on (bikini’s anyone?) for 15-20 minutes during the peak sun hours of 11 am-2 pm. Do not wear sunscreen. Do this at least three days per week. The sun should hit your belly where D is best absorbed.

How much vitamin D do you get during your 20 minutes? There is something called the Fitzpatrick skin types. Skin type I is fair skin that always burns, never tans; type III is darker white skin that burns and tans; type V is brown skin that rarely burns, tans easily. At noon in Miami, someone with Fitzpatrick skin type III would require 6 minutes to synthesize 1000 IU of vitamin D in the summer and 15 minutes in the winter. So you can see, it depends on your skin type and the time of year, hence getting tested for Vit D is crucial to really know.

Here is a link for an at home test if your doctor will not order one for you. Vitamin D Test

Vitamin D and Weight

  • If you weigh more than the average person your age your vitamin d requirements will need to be adjusted upward
  • Vitamin D levels tend to be low in obese individuals as well as in those who are physically inactive, and one researcher even stated that vitamin D deficiency is the primary cause of common obesity and metabolic syndrome
  • Several studies have also confirmed a link between vitamin D deficiency, abdominal obesity and visceral fat, as well as the possibility that increasing your vitamin D levels may improve weight loss

More than 80% of 200 patients hospitalized with COVID-19 had vitamin D deficiency. Patients with lower vitamin D levels also had higher blood levels of inflammatory markers. But the researchers found no link between low D levels and how severe the disease was.

Spanish researchers tested how prescription vitamin D could affect people hospitalized with COVID. Of the 50 who received it, only one needed the intensive care unit (ICU), and none died. Among 26 patients who did not receive the vitamin, 13 needed ICU care and two died.

Many functional medicine doctors are testing and prescribing Vitamin D for their patients. Unfortunately, you have to “ask” for a vitamin D test from a Western medicine doctor, and many times insurance won’t cover this test! I’m highly recommending that my clients either ask their doctors, or self-test to get an accurate reading of their levels.

The Cancer Connection

There’s been an ongoing debate over the past number of years as to whether or not vitamin D helps prevent cancer, and to what extent. Now, new research supports that postmenopausal women with higher levels of vitamin D (≥60 ng/ml) have a much lower risk of breast cancer than women with low blood serum levels (<20 ng/ml) of vitamin D. Interesting, the same numbers we are seeing with COVID!

There was a study done by the University of California, San Diego School of Medicine, with help from specialists from Creighton University in Omaha, NE, the Medical University of South Carolina in Columbia, and the nonprofit organization Grassroots Health in Encinitas, CA. The study focused on two randomized clinical studies and a prospective cohort.

Researchers looked at post-menopausal women over the age of 55 who were all cancer-free at the beginning of the trial. The researchers followed the health of these women for four years and monitored for any potential signs of breast cancer.

The two trials contained 3,325 participants between them, and all drew research from a prospective cohort study with an additional 1,713 participants. There were 77 new cases of breast cancer among all the study participants.

Researchers discovered that there was an 82% lower incidence rate of breast cancer in women with 25(OH)D concentrations ≥60 versus those with levels under 20 ng/ml. The daily recommended value of 800 IU’s of Vit D3 is way to small. I recommend at least 5000 IU’s daily.

An earlier study that looked at women in the U.K., found having a vitamin D level above 60 ng/mL resulted in an 83% lower breast cancer risk, which is nearly identical to Grassroots Health’s 2018 analysis.

Cancer cells survive by exploiting cellular differentiation; proliferation; and apoptosis, angiogenesis, and metastasis. UVB exposure and vitamin D reduce the risk of about 15-20 endothelial cancers. The evidence is strongest for colorectal and breast cancer. People with vitamin D levels above 30 ng/mL tend to live much longer after a cancer diagnosis.

Optimal Vitamin D levels are in the 60-80 ng/mL range.

Skin Color Impacts Your Vitamin D

The color of your skin has correlations to your vitamin D level, and we’re also seeing racial disparities in COVID-19. As noted in Detroit, Michigan, where African-Americans account for 14% of the population, they accounted for 40% of COVID-19 deaths.

Vitamin D deficiency likely plays a role in this racial disparity, although nutrition, obesity and diabetes rates also contribute to immune dysfunction. It’s important for people with darker skin to realize that the more melanin you have, the more sun exposure you require to make sufficient amounts of vitamin D.

Magnesium Is Necessary to Activate Vitamin D

It has been estimated that over half the population is low in magnesium as well. This is because magnesium is primarily found in leafy green vegetables. A USDA survey showed that the average American only eats 1.5 cups of vegetables a day, and primarily it’s potatoes and bananas!

Magnesium helps to activate vitamin D, as the enzymes that metabolize vitamin D in your liver and kidneys require magnesium. Again, vitamin D is “a fat-soluble steroid” and it has to be converted by the liver to be in the active form the body can use.

Supplementation

Once you have been tested, depending on your results, you then know how much to supplement with. If you don’t want to get the test, but want to take a safe amount, 5000 IU daily during the winter months would be a good place to start.

Those who came into the hospital with COVID and were low (below<20 ng/ml) were put on massive doses of vitamin D for one week (over 100,000IU daily.) You may have been prescribed a vitamin D by your doctor in the past when your test came up low, and the dosage was very high for a short period of time. Remember, this is a fat-soluble hormone, so it stores in the body. If you carry excess fat on your body your need for vitamin D will be higher. Research shows that the higher the body weight, the more vitamin D you need.

While deficiency of vitamin D impacts health negatively, ingestion of extremely high doses of vitamin D can cause hypercalcemia, a condition in which the blood’s calcium level is above normal. The highest daily ‘safe’ dose of vitamin D is 10,000 IU, and that should be for a short time.

 

Do You Need Vitamin K With Your D?

This question has been asked many times recently. Most people are taking vitamin D for bone health. Calcitriol helps regulate how much calcium the intestines absorb and the calcium concentration in the blood. Calcitriol acts as a key that can unlock vitamin D receptors, which nearly every cell in the body has.

If you are taking vitamin D for bone health, then yes, it’s important to have “K” on board as well. Vitamin K activates osteocalcin, a protein that promotes the accumulation of calcium in your bones and teeth. Vitamin K also activates matrix GLA protein, which prevents calcium from accumulating in soft tissues, such as the kidneys and blood vessels.

It’s Essential

Vitamin D deficiency has now been linked to breast cancer, colon cancer, prostate cancer, heart disease, depression and weight gain. These studies show that people with higher levels of vitamin D have a lower risk of disease, so what do you have to lose? Check your levels and get that vitamin D in an optimal range!

Food High in Vitamin D

  • Swiss Cheese, Eggs, Yogurt,
  • Fortified cereal, milk and OJ,
  • beef liver, pork fats and meats, tofu
  • Tuna, salmon, caviar, sardines, mackeral
  • Duck fat
  • Mushrooms
  • Cod liver oil
  • Chlorella and spirulina
  • Healthy fat such as that available in nuts, seeds (such as sunflower, flaxseed) and seed oils like avocado oil, pure ghee, fortified milk, and olives, enhance the absorption of vitamin D.

 

The Benefits of the Super Mineral Selenium

 

We often hear of the benefits of magnesium—and there are many. But minerals tend to be an underestimated necessity for optimal health. In fact, certain minerals are called “essential” for our health, and selenium is one of those.

Selenium is considered a trace mineral; one that doesn’t require large doses to make a difference, and yet it is essential for optimal health.   Selenium pairs up with vitamin E to become an even more powerful antioxidant in the body. It is also vital to the thyroid gland and proper thyroid function. It works alongside vitamin C and iodine to help protect the body’s immune system, and is a powerful antioxidant to help create the master antioxidant called glutathione.

 

  1. Thyroid Health

Selenium works with iodine to protect and maintain proper functioning of the thyroid hormone, which governs metabolism, including fat-burning, in the body. Your body utilizes two primary types of thyroid hormone, T3 and T4. The body must convert T4 into the more usable form of T3 in order to put it to use.

The thyroid gland contains the largest amount of selenium in our bodies and it is essential for the thyroid gland to produce T3. When your body runs low on selenium, it cannot convert T4 into T3, which can lead to a condition of low thyroid or hypothyroidism. Hypothyroidism is characterized by weight gain, loss of energy, loss of hair, puffiness, poor digestion and sometimes anemia. Supplementing with selenium can help reverse or lessen the effects of hypothyroid symptoms and bring the thyroid back into healthy status.

Another malfunction of the thyroid gland results from Hashimoto’s disease, an autoimmune disease in which the immune system attacks the thyroid gland, causing a combination of problems including hyperactive thyroid and hypothyroid. This study on 6,000 people found low levels of selenium were associated with an increased risk of Hashimoto’s disease and hypothyroidism.

Increasing selenium will slow down the anti-thyroid activity of the immune system and help it to function more normally. Selenium also helps with thyroid disease such as Graves’ disease.

  1. A Powerful Antioxidant

Antioxidants are those powerful compounds in foods and supplements that fight disease, helping us stay young, protecting our DNA, and fighting free radicals in our bodies. Free radicals are those harmful byproducts of normal living that come from excess inflammation, stress, toxins and a poor diet.

Too much oxidative stress can lead to diseases like heart disease, strokes, cancer, Alzheimer’s and early aging. Many foods contain high levels of antioxidants, but foods and supplements with selenium work best to combat oxidative stress and protect the body.

  1. Prevents Cancer

Even in trace amounts, selenium wields amazing power preventing and fighting cancer. There is a strong correlation between levels of selenium in the blood and the risk of certain cancers. This is thought to be because selenium helps with our cells’ ability to repair DNA. When DNA is damaged, normal cells do not reproduce properly, and cancer cells may appear instead.

One article that appeared in a prominent cancer journal stated that “the possible benefits of selenium in humans is supported by extensive literature … indicating that low, non-toxic levels of selenium can protect against cancer.”

This review of multiple studies on selenium found that having higher blood levels of selenium protected well against breast, lung, colon and prostate cancers. Antioxidants are one of the best types of weapons to use against cancer, and since selenium is such a serious antioxidant, it stands to reason that it is an extremely valuable tool to fight cancer.

Most studies, however, show that eating foods high in selenium is more helpful to fight cancer than just taking a selenium supplement. This may be due to the fact that selenium’s effect is magnified when consumed with other disease-fighting nutrients.

  1. Heart Health

A diet rich in selenium may prevent heart disease, as studies show that low selenium levels have been linked to an increased risk of heart attacks and strokes. In this analysis of 25 observational studies, increasing selenium levels by 50% was corelated with a 24% reduction in heart disease.

Heart disease is associated with high levels of inflammation, which causes plaque to build up in the blood vessels as a result. Selenium lowers inflammation in the body which helps lower the chances of plaque buildup and blood clots that can lead to strokes and heart attacks. Selenium’s powerful antioxidant capability and its ability to lessen oxidative damage also protect against the buildup of plaque in blood vessels which contribute to heart disease and strokes.

C-Reactive Protein or CRP, is an inflammatory marker in the body that usually signals the potential for heart disease. 16 different studies on over 400,000 people with heart disease showed that taking selenium supplements decreased CRP, and therefore significantly reduced heart disease and strokes as well.

Incorporating selenium-rich foods into your diet is a great way to keep levels of oxidative stress and inflammation to a minimum.

  1. Powers up the Immune System

Our immune systems perform a variety of life-preserving functions such as fighting off dangerous bacteria, viruses, and fungi. Our immune systems also fight infection and help to heal wounds on the body as well. When the immune system goes awry, it can become overactive and attack the body. This becomes autoimmune disease, which can manifest in various systems.

Selenium’s antioxidant capabilities lower inflammation and protect the immune system by lowering oxidative stress. The immune systems then begins to respond appropriately and enhances immunity to disease, infection, and lessens autoimmune flareups.

A selenium deficiency slows the immune response to fighting infections. Patients who are fighting more serious infections such as influenza A, tuberculosis and hepatitis C can also benefit from selenium supplements.

6.Improves Asthma

Asthma is an inflammatory response to allergens and other types of inflammatory agents, including those in the diet and the environment. When bronchial tubes become inflamed, they can constrict or spasm causing coughing, wheezing, and extreme shortness of breath. This can become a life-threatening condition.

Normal medical treatment for asthma is corticosteroids in the form of inhalers to dampen the inflammatory response and to help ease up airways. Steroid treatment has many unpleasant side effects and long term use is not good for health.

Since asthma is associated with high levels of oxidative stress and inflammation, selenium helps to lessen these symptoms and help the asthmatic person breathe more easily.

This study showed that asthmatic patients with higher levels of selenium in the blood had better lung function than those with lower levels. Patients given 200mcg of selenium a day were able to reduce their usage of steroid medications to help with their breathing.

7.Testosterone and Fertility

Selenium has been thought to increase testosterone in males, but a study published in The Journal of Urology looked at the effects of selenium supplementation on testosterone levels in infertile males.

While the selenium supplementation had little effect on testosterone levels, it did increase sperm motility and blood flow, two important components for conception. Selenium is found in the sperm mitochondria and can affect the behavior and proper function of sperm as they move through the vagina to fertilize an ovum.

For women, it’s thought that selenium can help to reduce the chances of miscarriage as well, but more research on this is still needed.

While low selenium levels cause problems with fertility, too high of levels of selenium can affect fertility as well, so it’s important to be sure to get the correct dosage, and don’t overdo it.

How do you know if you need Selenium?

Selenium in food comes from the soil, and food levels depend on where your food is grown. People who are at great risk include those who do not eat many fresh vegetables, or who live in parts of China or Europe where there are low levels in the soil.

People who are undergoing kidney dialysis, or who have serious illnesses such as HIV may also need more selenium. Celiac disease, an autoimmune disease where the body’s immune system attacks the portion of the small intestine that assimilates nutrients are also at risk for selenium deficiency.

Symptoms include:

  • Low thyroid/Hashimoto’s thyroid
    • Weak immune system
    • Infertility
    •Fatigue
    • Brain fog
    • Hair loss

The best way to get selenium is from the food you eat. Foods that carry plentiful amounts of selenium include

  • Brazil nuts (contain high levels of selenium so it only a few),
  • halibut, yellow fin tuna, oysters,
  • sunflower seeds,
  • shiitake mushrooms,
  • chicken, eggs, and sardines.

The current daily recommendation is 55 micrograms per day for adults and children over the age of four. Pregnant and nursing women need about 70 micrograms.

While selenium is an essential mineral, you only need small amounts of it. Intakes of selenium that are too high can be very harmful. Signs of too much selenium include hair and nail loss or brittleness, skin lesions or rashes, nausea, irritability and nervous system issues.

Also be careful with interactions with other medications and supplements including niacin, antacids, chemotherapy, steroids, statins and birth control pills.

These interactions mostly have to do with supplemental selenium not from food.

I use selenium from lifeextension.com

Some of the organs that Vitamin D3 communicates with are:

  • bone marrow,
  • breast,
  • colon,
  • intestines,
  • kidney
  • lung,
  • prostate,
  • retina,
  • skin,
  • stomach
  • uterus
  • liver
  • brain
  • and though it is not an organ…the immune system

 

Categories Aging, Blog, Nina News
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15 Myth (mis) conceptions and the facts to debunk them

by nina
August 19th, 2020

                                 15 Myth-conceptions about your Health and Well Being

 

 

  1. Low Fat diets are healthy and best way to lose weight:

 

FACT: Many low-fat or no-fat foods have added sugar, starch, or salt to make up for the reduction in fat. These “wonder” foods often have just as many calories, or more, than the regular version. The standard low-fat diet recommended by health authorities contains less than 30% of daily calories from fat.

Studies generally agree that low-fat diets are not as effective as low-carb diets (think Keto) They tend to focus on whole foods, such as vegetables, eggs, meat and fish. They also encourage skipping most junk foods, which are usually high in refined carbs or added sugar. Additionally, low-carb diets based on whole foods tend to be higher in both fiber and protein than low-fat diets.

**Check the nutrition label to see how many calories are in a serving. Be sure to check the serving size too.

  1. All exercise is good for you—work out more!

 

Fact: Women are 8 times more likely to tear their ACL (due to more movement in joints/tissues) Hormones change/disappear as we age making injury more likely. Too much, too hard contributes to AGING!

Ideally 3-4 days a week work hard enough to raise your heart rate, become slightly breathless, for about 20 minutes. Stretch and do some resistance training 2-3 times a week.

Try a Peak 8 Routine: https://6weekstofitness.com/peak-8-interval-training/                                                

 

  1. Blood sugar levels are fine around 90-100 (on blood tests)

 

Fact: The excess sugar in the blood that’s caused by diabetes damages the arteries by inactivating a specific phosphokinase, a substance that makes it possible for your arteries to smoothly dilate and contract. Without the phosphokinase, the risk of holes or cracks appearing at junctions in the arterial walls increases dramatically. So all of us, not just diabetics, want to avouid foods that are high in simple sugars. Nuff said!

  1. Memory Loss is Inevitable as we Age

 

Fact: About 80% of your brain is water!! Needless to say, staying hydrated is paramount! There are 100 billion neurons in your brain. Each nerve cell contains information that gets transmitted to another neuron. Neurons hold the information. The edges of the neurons are called dendrites, which can influence signals sent. Memory issues can be caused by vascular problems resulting in insufficient blod flow to the brain. Neuron loss is another. The best approach is prevention.

  • Exercise regularly
  • Insure that your sleep is healthy
  • Take proper brain supplements: fish oil, CoQ10, B Complex, Alpha lipoic acid, antioxidants such as resveratrol or ataxanthin (to name a few)
  • Stay AWAY from sugar and eat a whole foods/real foods based diet.
  1. You can will/wish away Depression

 

Fact: The limbic system is an area known to be vastly involved with some of the most fundamental processes of being human. When the deep limbic system is overactive, it results in mood-related problems, especially depression. Depressive symptoms can arise when the brain has low activity. Injury can cause low activity from events such as concussions, infection, loss of oxygen, and exposure to toxins.

**Sam-e is an excellent supplement for depression. S-AdenosylMethionine (SAMe) can be made naturally in the body or synthetically as a supplement. It powers over 200 enzymes necessary for healthy cell growth, maturation, and specialization.

In the brain, SAMe is required for nerve cells to make energy, maintain connectivity, and generate mood-related neurotransmitters. And your body utilizes SAMe for pain relief, depression, liver disease, and other conditions.

 

#1. Your Brain is Happy When You Exercise

Exercise is the most important thing to do when feeling depressed. When we exercise our brain releases “feel good” chemicals that help with our sense of well-being. In fact, a study that compared antidepressant medication with exercise found that both therapies were equally effective after sixteen weeks, and after ten months, exercise was more effective.

#2. Identify and Kill Your “ANTs”

ANTs are the Automatic Negative Thoughts that pop into your head, causing you to get upset, depressed, and anxious. There are nine species of ANTs:

  • All or nothing thinking: Also known as black and white thinking.
  • “Always” thinking: Using words like, always, never, no one, everyone, every time, and everything.
  • Focusing on the negative: Selectively seeing only the bad in a situation and disregarding the good things that occur.
  • Fortune telling: Predicting the worst possible outcome to situations.
  • Mind reading: Believing that you know what another person is thinking even though he or she hasn’t told you.
  • Thinking about your feelings: This happens when you believe your feelings and don’t question them, even when there is no evidence to support how you feel.
  • Guilt beatings: Thinking with words like should, must, ought and have to.
  • Labeling: Calling yourself or someone else a derogatory name diminishes your ability to see situations clearly.
  • Blaming: When you don’t take responsibility for your actions, you lose your power to make changes.
  • To overcome automatic negative thoughts, you must first become aware of the dialogue in your head. Once you identify an ANT, write it down, identify it and then kill it by writing down a more realistic version of the same thought. For example:
  • ANT: No one will ever want to date me.
  • ANT species: “Always” thinking.
  • Kill the ANT: That isn’t true. I can meet people by putting myself in new social situations.

 

  1. Starve a cold, Feed a Fever?

 

Fact: Food should not be restricted per se…just eat as you have the appetite.

What is imperative is hydration. Fluid will help flush the body of infection. And rest, rest, rest of course! Here a few tips to keep from going down the rabbit hole:

  • At first sign of illness start taking Oregano oil (in capsules)
  • Always have Elderberry syrup on hand
  • Always have bone broth waiting in your freezer
  • Keep Liposomal Vitamin C stocked and take up to 2000 mg at first sign

 

  1. You should eat 13 servings of fruits and vegetables daily…Really?

 

Fact: It more like 9 handfuls of fruits and veggies daily. The other basics would be daily fiber foods, 1 oz of nuts/seeds, and there’s always Juice Plus+!! Juiceplus.com

 

  1. You don’t need your hormones any more.—Its not about Anti-Aging…but Aging Well, or is it?

 

Fact: As we age, our hormones all but disappear. We need hormones to protect our skin, brain, bones and much more!

 

Insulin
High levels of insulin can accelerate skin aging. Avoiding high sugar foods while also consuming a balanced diet of protein, carbohydrates and healthy fats every three to four hours will help keep your insulin levels balanced. Supplements such as chromium or conjugated linoleic acid (CLA) may help improve your insulin sensitivity, which results in less insulin release and overall lower insulin levels. Sleep deprivation is also associated with high insulin levels, so a good “beauty sleep” is essential.

Cortisol 
Stress is not only bad for your health, it also has documented aging effects on our skin

 

cells. Studies conducted on laboratory rats, revealed that cortisol-induced collagen loss in

 

the skin is ten times greater than any other tissue; It is one of the biggest culprits of dull,

 

thin, and sagging skin. Anything that beats stress, supports the skin.

 

Estrogen
Estrogen is produced by the ovaries prior to menopause and by the adrenal glands after menopause. Your adrenal glands will produce less estrogen if they are fatigued, which is common with a stressful lifestyle, sleep disruption, aging, irregular eating habits or illness. Estrogen levels begin to decline in most women in their mid to late 40s although some women, particularly those who are very thin, may experience a drop much sooner. Less estrogen production that naturally occurs with age makes our skin thinner and less elastic., As estrogen dips, less collagen and elastin are produced. Estrogen also helps skin stay moist by boosting hyaluronic acid. A 1997 study of 3,875 postmenopausal women concluded that estrogen supplementation helped aging women have younger looking skin and also helped maintained skin’s collagen, thickness, elasticity and ability to retain moisture.

Simple dietary changes can also help support healthy estrogen levels through the intake of phytoestrogens, such as flaxseed and fermented soy products. Have one serving of organic, non-GMO soy along with two tablespoons of ground flaxseeds in your smoothies or salads, daily. Increase intake of broccoli, broccoli and other cruciferous—they contain indols, compounds that are essential to healthy estrogen balance. Herbal products such as licorice, angelica, red clover or black cohosh are also used to support healthy estrogen levels. Bio-identical hormone replacement in the form of creams containing two types of estrogen (estriol and estradiol) may also be beneficial, but these need to be obtained by prescription through your MD or ND practitioner.

Testosterone
Excessive testosterone, in women or men, may result in acne on the face, chest or back. With age, women tend to experience an increase in androgen (a male sex hormone) levels and a decline in estrogen, while men tend to experience the opposite – an increase in estrogen and a decline in testosterone, which causes the skin to dry out. Stress management and weight-bearing exercises may help to restore optimal levels for both men and women. You can also ask your health practitioner about bio-identical testosterone cream. For women who suspect too much testosterone, consider a supplement of saw palmetto.

DHEA
Dry skin is a problem that increases with age. Interestingly, DHEA turns on oil production and seems to help combat this problem and improve hydration. DHEA is a hormone that is a precursor to other hormones, such as estrogen and testosterone. DHEA levels tend to decline with stress as well as with age. DHEA also increases the production of collagen, making skin appear smoother and younger looking. Our skin’s immunity also appears to improve with DHEA, which may help healing.

Melatonin 
A proper beauty rest is achieved by sleeping in a pitch black room. Melatonin and serotonin, our happy hormone, are produced in our skin from the amino acid tryptophan. Note that if we do not get enough protein in our diets, melatonin levels may also decline. According to a July 2005 article from the journal Endocrine, melatonin is involved in hair growth and protection against melanoma. As an antioxidant hormone, melatonin guards us from UV radiation and appears to play a role in repairing burned or damaged skin. Whether it’s applied topically or taken internally, melatonin may shield us from environmental and internal stressors. If you choose to supplement with melatonin, 1 to 3 mg taken sublingually at eight to nine p.m. is optimal.

Progesterone
Contrary to estrogen, progesterone levels often begin to decline in women in their mid to late 30’s. Wonder why pregnant women seem to have that special glow? The secret is the high level of progesterone. This revitalizing hormone is beneficial for skin elasticity and circulation. Progesterone levels decline with menopause as well as with stress. Low progesterone levels are also associated with conditions like PMS, fibrocystic breast disease, infertility, increased risk and incidence of miscarriage as well as polycystic ovarian syndrome. Men with prostate conditions also tend to have low levels. Progesterone levels may be supported with the use of evening primrose oil, herbs such as vitex (chasteberry) or natural progesterone creams. Stress management and sleeping well is also crucial to maintaining healthy progesterone levels.

Growth hormone 
Because growth hormone tends to drop off as we get older, supplements are promoted as a way to “reverse” the effects of aging. Growth hormone is essential for skin-cell repair and the prevention of sagging. The production of growth hormone is closely linked to our exercise, sleep and nutritional habits. If we fail to exercise, sleep well or do not consume enough protein, we are literally accelerating the aging process because of a decrease in this repair hormone.

 

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The Lymphatic System

by nina
August 19th, 2020

The Lymphatic and Immune systems are deeply connected.

How so you support and maintain a healthy lymphatic system?

The lymphatic system plays an integral role in the immune functions of the body. It is the first line of defense against disease. This network of vessels and nodes transports and filters lymph fluid containing antibodies and lymphocytes (good) and bacteria (bad)

The majority of our lymph nodes are in our gut. Lymph flows in one direction only (towards the heart). Blood is pumped by the heart to all parts of the body. Lymph is not pumped. It passively flows from the tissues into the lymph capillaries. This is why a massage therapist moves lymphatic fluid toward the heart.

 

Approaches on how to detox, heal and strengthen this system.

The lymphatic system is a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials. The primary function of the lymphatic system is to transport lymph, a fluid containing infection-fighting white blood cells, throughout the body. This system is always the first one to be evaluated in Ayurveda. These are the drains of the body and comprise the body’s largest circulatory system. The body’s ability to detox well starts in the lymphatic system.

The lymph starts in the digestive system, making optimal detox a result of optimal digestion. A new study show that when we sleep the glymphatic system (lymph channels in the brain), and drains up to 3 lbs. of neurotoxins from the brain and cerebral spinal fluid which drains back into the lymphatic system. Sleeping on your left side helps the lymph nodes in the brain to drain. I call it brain drain…

The most well known neurotoxin beta-amyloid, is drained through these glymphatics. Studies suggest that accumulation of beta-amyloid plaque and sleep, are bidirectional where the less you sleep the more plaque accumulates and the more plague accumulates, the worse you sleep. Studies are showing a direct connection to cognitive issues.

The lymphatic system primarily consists of lymphatic vessels, which are similar to the circulatory system’s veins and capillaries. The vessels are connected to lymph nodes, where the lymph is filtered. The tonsils, adenoids, spleen and thymus are all part of the lymphatic system.

 

Antioxidants in the Lymph

Powerful antioxidants in berries such as strawberries and blueberries, along with the liver’s superoxide dismutase and lipid peroxides, have shown to be extremely active in the lymphatic system in the fight against the aging process.

The lymphatic system is the carrier transport pathway for the immune system, it delivers fats to every cell of the body, and it also acts as the garbage can for undigested proteins and toxic fats that accumulate in the intestines.

For this reason, antioxidants (found in berries, for example) are extremely active in areas of lymphatic concentration throughout the body, particularly in those lining the digestive system, helping to trigger autophagy or self-cleansing of the brain.

Ayurveda has always praised berries for being natural lymph-movers and for supporting the body’s detox pathways. Don’t miss the berry harvest this fall, as it is an important season to cleanse in as we transition into winter.

Eat Red: Lymph Cleansing Foods

 

Plants that were historically used as dyes, such as berries, cherries, beets and turmeric, were commonly used as lymph movers, or what we now know as antioxidants. Blueberries, raspberries and strawberries are all traditional dyes and well-documented antioxidants.

Pomegranates are the lymph movers for the fall and beets and cranberries support healthy lymphatic flow in the winter.

In Ayurveda, the study of rejuvenation and longevity is called rasayana. Rasa mean lymph, and so, rasayana is the study of the rasa or lymphatic system.

Your Lymph: A Busy Two-Way Street

While the lymph, according to Ayurveda, brings nutrition into the cells, it is most famous for its role in removing waste from the body. The lymph drains the intercellular spaces all over the body. Any waste, debris or toxicity finds itself first and foremost in the lymph to be processed out of the body. Thus, strategies for better lymph flow are valuable tools for optimal overall health. Ayurveda’s premier herbal lymphatic support is a root called Manjistha (Rubia cordifolia, meaning “red root.”)

Upping the Antioxidant Ante

In one study, Manjistha was found to provide powerful liver support when the liver was exposed to higher and higher levels of toxic chemicals. One mechanism by which Manjistha was shown to do this was by boosting the production of glutathione levels. Glutathione is perhaps the body’s most powerful antioxidant. In two other studies, Manjistha was found to be a potent antioxidant and, in one, even out-performed some classic antioxidants such as EDTA (used for detox) and vitamin E. Antioxidants generally work their magic within the lymphatic system. Manjistha was also shown to protect the good fats in the liver and lymph from lipid peroxidation, which is when good fats become bad fats within the body.

When the lymph gets congested, you might experience tiredness, stiffness in the morning or stiffness that moves around the body. The skin can break out in an attempt to flush toxins through the skin that healthy lymph would otherwise manage. Sinus irritation, the inability to tolerate certain foods, environmental sensitivities, holding onto water in the hands and feet, and bloating around the belly are all signs of lymphatic congestion. During menstruation, the breasts can become tender and hold water, as the lymph drains the reproductive fluid. If you experience any of these, consider the following techniques to support healthy lymph flow.

Other Lymphatic-Moving Techniques:

  • Fill 50% of your plate with green veggies (they are alkalizing and move lymph).
  • Sip hot water every 10-25 minutes each day for 2 weeks.
  • Increase your seaweed intake – seaweed naturally contains iodine, which supports healthy lymph. (spirulina, blue-green algae, chlorella)
  • Dry brush skin daily (called gharshana) with raw silk gloves.
  • Enjoy daily oil massage with Lymphatic Massage Oil.

Try Manjistha – 400mg 1-3 times per day with meals. Take Iodine

Description of the lymphatic system

There are hundreds of lymph nodes in the human body. They are located deep inside the body, such as around the lungs and heart, or closer to the surface, such as under the arm or groin. The lymph nodes are found from the head to around the knee area. If the spleen detects potentially dangerous bacteria, viruses, or other microorganisms in the blood, it — along with the lymph nodes — creates white blood cells called lymphocytes, which act as defenders against invaders. The lymphocytes produce antibodies to kill the foreign microorganisms and stop infections from spreading. Humans can live without a spleen, although people who have lost their spleen to disease or injury are more prone to infections.

The lymphatic system is a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials. The primary function of the lymphatic system is to transport lymph, a fluid containing infection fighting white blood cells.

The lymphatic system primarily consists of lymphatic vessels, which are similar to the circulatory system’s veins and capillaries. The vessels are connected to lymph nodes, where the lymph is filtered. The tonsils, adenoids, spleen and thymus are all part of the lymphatic system.

Description of the lymphatic system

 

The thymus is located in the chest just above the heart. This small organ stores immature lymphocytes (specialized white blood cells) and prepares them to become active T cells, which help destroy infected or cancerous cells.

Tonsils are large clusters of lymphatic cells found in the pharynx, they are the body’s “first line of defense as part of the immune system. They sample bacteria and viruses that enter the body through the mouth or nose.” They sometimes become infected, and although tonsillectomies occur much less frequently today than they did in the 1950s, it is still among the most common operations performed and typically follows frequent throat infections.

Lymph is a clear and colorless fluid; the word “lymph” comes from the Latin word lympha, which means “connected to water.”

Plasma leaves the body’s cells once it has delivered its nutrients and removed debris. Most of this fluid returns to the venous circulation through tiny blood vessels called venules and continues as venous blood. The remainder becomes lymph, according to the Mayo Clinic.

Unlike blood, which flows throughout the body in a continue loop, lymph flows in only one direction — upward toward the neck. Lymphatic vessels connect to two subclavian veins, which are located on either sides of the neck near the collarbones, and the fluid re-enters the circulatory system, according to the Mayo Clinic.

 

Diseases and disorders of the lymphatic system

 

Diseases and disorders of the lymphatic system are typically treated by immunologists. Vascular surgeons, dermatologists, oncologists and physiatrist

blood cells called lymphocytes, which act as defenders against invaders. The lymphocytes produce antibodies to kill the foreign microorganisms and stop infections from spreading. Humans can live without a spleen, although people who have lost their spleen to disease or injury are more prone to infections.

Plasma leaves the body’s cells once it has delivered its nutrients and removed

also get involved in treatment of various lymphatic ailments. There are also lymphedema therapists who specialize in the manual drainage of the lymphatic system.

The most common diseases of the lymphatic system are enlargement of the lymph nodes (also known as lymphadenopathy), swelling due to lymph node blockage (also known as lymphedema) and cancers involving the lymphatic system, according to Dr. James Hamrick, chief of medical oncology and hematology at Kaiser Permanente in Atlanta.

When bacteria are recognized in the lymph fluid, the lymph nodes make more infection-fighting white blood cells, which can cause swelling. The swollen nodes can sometimes be felt in the neck, underarms and groin, according to the NLM.

Lymphadenopathy is usually caused by infection, inflammation, or cancer. Infections that cause lymphadenopathy include bacterial infections such as strep throat, locally infected skin wounds, or viral infections such as mononucleosis or HIV infection, Hamrick stated. “The enlargement of the lymph nodes may be localized to the area of infection, as in strep throat, or more generalized as in HIV infection. In some areas of the body the enlarged lymph nodes are palpable, while others are to deep to feel and can be seen on CT scan or MRI.”

Inflammatory or autoimmune conditions occur when a person’s immune system is active, and can result in enlargement of lymph nodes. This can happen in lupus, according to Hamrick.

Lymphoma is cancer of the lymph nodes. It occurs when lymphocytes grow and multiply uncontrollably. There are a number of different types of lymphoma, according to Dr. Jeffrey P. Sharman, director of research at Willamette Valley Cancer Institute and medical director of hematology research for the U.S. Oncology Network.

“The first ‘branch point’ is the difference between Hodgkin lymphoma and non-Hodgkin lymphoma (NHL),” Sharman said. Non-Hodgkin lymphoma is more common of the two, according to the Lymphoma Research Foundation.

The most common types of NHL are follicular, which accounts for about 30 percent of all NHL cases; diffuse large B-cell lymphoma (DLBCL), which comprises 40 to 50 percent of NHL cases; and Burkitt’s lymphoma, which accounts for 5 percent of NHL cases. “The remainder of cases makes up the bewildering complexity of NHL,” Sharman said.

“Though there can be a significant range within an individual category, the clinical approach to each category is unique and the expectations of patient outcome varies by category,” Sharman said.

When a person has had surgery and/or radiation to remove a cancer, the lymphatic flow back to the heart and can result in swelling or lymphedema, Hamrick noted. This most commonly occurs in women who have had surgery to remove a breast cancer. Part of the operation to remove the breast cancer involves removing lymph nodes in the armpit.

The more lymph nodes removed the higher the risk of chronic bothersome swelling and pain due to lymphedema in the arm, Hamrick explained. “Fortunately, modern surgical techniques are allowing for fewer lymph nodes to be removed, and thus fewer cases of severe lymphedema for breast cancer survivors.”

Some interesting research has been done on why people possibly get lymphoma. For example, VU University Medical Center in Amsterdam researched a nationwide Dutch pathology registry between 1990 and 2016. From the research, they estimated that the risk of developing anaplastic large cell lymphoma in the breast after getting implants is 1 in 35,000 at age 50, 1 in 12,000 at age 70, and 1 in 7,000 at age 75. The study was published in the Jan. 4, 2018 issue of the journal JAMA Oncology.

Castleman disease is a group of inflammatory disorders that cause lymph node enlargement and can result in multiple-organ dysfunction, according to the Castleman Disease Cooperative Network. While not specifically a cancer, it is a similar to a lymphoma and is often treated with chemotherapy. It can be unicentric (one lymph node) or multicentric, involving multiple lymph nodes.

Lymphangiomatosis is a disease involving multiple cysts or lesions formed from lymphatic vessels, according to the Lymphangiomatosis & Gorham’s Disease Alliance. It is thought to be the result of a genetic mutation.

Tonsil stones are another problem that can happen to the lymphatic system. Small bits of debris catches on the tonsils and white blood cells attack the debris and leave behind hard a hard biofilm that breaths oxygen. They are not smooth like regular stones, though. “Instead, they look like prunes, with crevices where bacteria can accumulate,” said Chetan Kaher, a dentist in London. Usually, tonsil stones fall away and get swallowed, but sometimes they need to be manually removed.

Diagnosis and treatment

Diseases of the lymphatic system are usually diagnosed when lymph nodes are enlarged, Hamrick noted. This may be discovered when the lymph nodes become enlarged enough to be felt (“palpable lymphadenopathy”) or are seen on imaging studies such as CT scans or MRIs.

The majority of enlarged lymph nodes are not dangerous; they are the body’s way of fighting off an infection, such as a viral upper respiratory infection. If the lymph nodes become significantly enlarged and persist longer than the infection, then they are more worrisome. There is no specific size cutoff, but typically nodes that persist at larger than a centimeter are more worrisome and warrant examination by a doctor.

Common symptoms of any lymphatic disorder include swelling of the arm or groin, weight loss, fever and night sweats, according to Stephanie Bernik, chief of surgical oncology at Lenox Hill Hospital in New York. “A PET or CAT scan is usually ordered to further investigate.”

The diagnosis of lymphadenopathy depends on the location of the abnormal lymph nodes and other things that are going on with the patient. If the patient has a known infection, then the lymph nodes can simply be followed to await resolution with treatment of the infection. If the nodes are growing quickly and there is no obvious explanation then typically a biopsy is warranted to look for a cancer or an infection. If the node can be felt then this can be done at the bedside with a needle, according to Hamrick.

If the lymph node is deeper, such as in the abdomen or pelvis, Hamrick said the biopsy might need to be done by an interventional radiologist using image guidance to place the needle into the node. Sometimes the biopsy needs to be done by a surgeon in the operating room. This is often where the most tissue can be obtained to make a diagnosis, he said.

With many types of lymphoma and leukemia, there are unique treatment options for each type, according to Sharman. “There is no one ‘summary’ of treatment options. Treatment options can include traditional chemotherapy, immunotherapy (such as using antibodies or immune modulating drugs), and even radiation.”

Treatment of lymphatic diseases depends on treating the underlying cause. Infections are treated with antibiotics, supportive care (while the immune system does its job, as in a viral infection) or antivirals. Lymphedema can be treated by elevation, compression and physical therapy. Cancers of the lymphatic system are treated by chemotherapy, radiotherapy, surgery, or a combination of those modalities, Hamrick noted.

 

Foods to support the lymphatic system:

 

  • Leafy green vegetables
  • Low sugar fruits.
  • Ground flaxseed.
  • Chia seeds.
  • Brazil nuts.
  • Water
  • Cranberry
  • Leafy greens
  • Nuts and seeds
  • Adaptogenic herbs
  • Garlic
  • Ginger
  • Turmeric
  • Seaweed
  • Citrus

 

More ways to heal and maintain a healthy lymphatic system:

. Hot and Cold Showers

The hot water helps dilate the blood vessels, while the cold water shrivels them. This creates a “pump” action, that forces out the toxic fluids that have remained in the body. This therapy is not recommended for pregnant women or for those who suffer from cardiovascular disease.

4. Use Dry Brushing

Brush your dry skin in a circular motion for 10 minutes by using a natural bristle brush, and then take a shower. You can combine dry brushing with hot and cold showers for better effects.

5. Drink Clean Water

It is advisable to drink up to half your bodyweight in ounces of water per day to further cleanse your system of toxins. (For example, if you are 160 lbs. = 80 ounces of water). You should also drink a few glasses of lemon water as well.

6. Avoid Wearing Tight Clothes

By wearing excessively tight clothing, you are reducing circulation in the lymphatic system. Tight clothing can cause blockages in the lymphatic system, which can lead to an accumulation of toxins. (No bras with wires for example)

7. Breathe Deeply

Our bodies have 3 times more lymph fluid than blood, but there is no organ to pump it. The pumping action of deep breathing will help the lymphatic system transport the toxins into the blood before they are detoxified by the liver. Practice making your exhale longer than you inhale by counting to 4 on the in-breath and 8 on the out-breath.  Nostril breathing balances the nervous system.

8. Avoid Foods That Cause Blockages To The Lymphatic System

Improve your lymphatic health by avoiding the following foods:

  • Processed foods/fast foods
  • Conventionally raised meat
  • Artificial sweeteners
  • Conventional dairy
  • Sugar
  • Soy
  • Table salt (morton’s)

10. Drink Herbal Tea That Stimulates Lymph Flow

There are many herbs that can be very helpful for the lymphatic system. Use the following herbs to prepare teas that promote lymph health: I herb or Herbs etc.

  • Echinacea
  • Astragalus
  • Wild indigo root
  • Goldenseal
  • Cilantro
  • Dandelion root
  • Calendual Blossoms
  • Parsley
  1. Dr. Douillard’s from Lifespa.com has lymph products that can be very beneficial.
  • Lymph Cleanse
  • Manjistha
  • Brahmi-Brain—brain tonic for energy, mental clariy and restful sleep
  • Lymphatic massage oil
  • Exfoliant silk gloves
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Keeping Your Immune System Strong

by nina
June 22nd, 2020

Strengthen and Protect Your Immune System

 

“Let thy food be thy medicine, and thy medicine be thy food” Hippocrates”

The human body is a very robust, complicated system. In the United States, the average life span is about 80 years, which is an astounding feat when we consider that the body is exposed to thousands of organisms that could subvert our bodies’ normal functions and ruin this complicated system.

We have our immune systems to thank for keeping us running. While these systems protect us on a daily basis, most of us lack a working knowledge of what the immune system does and how it works. It’s not important to be a scientific expert, but a brief working knowledge helps one understand how to prevent inflections, the flu, colds, etc. The information in this class will help explain some of the basics regarding immune system function and is also of great value when attempting to understand a doctor’s comments when and if needed.

The immune system is even more complicated than the heart, which uses electrical signals to cause roughly one billion heart beats over the course of one’s life. It’s also more complicated than the kidneys, which filter blood. It is more complicated than almost every other part of the body. The immune system is complex because it is a coordinated whole-body system.

The immune system is built to recognize the difference between self and non-self. The self is anything that is naturally in the body, while non-self is a particle or cell that is not naturally present in the body. A properly functioning immune system doesn’t attack other parts of the body, but does attack anything foreign to the body. Alternatively, it has been suggested that the immune system determines when the body is in danger, for instance when there are cancerous cells or a viral infection. In either case, the immune system’s primary job is to protect our bodies from anything that can cause them harm.

This whole-body system affecting all of our organs includes:

  • The skin, which is a physical barrier against foreign particles.
  • The lymph nodes, which circulate immune cells and provides areas in the gut where immune cells can communicate with each other.
  • The thymus, located in the upper part of the chest, where some types of immune cells mature.
  • The Bone marrow, where other types of immune cells are produced and mature.
  • The Tonsils
  • The Mucous membranes in nose and throat, bladder and genitals
  • The Bowel
  • The Spleen

The immune system has many parts, many of which circulate throughout the body. There are a number of different types of cells that work in this coordinated effort. Some of these may sound familiar to those who have recently had a complete blood count (CBC) per the doctor’s recommendation. These cells provide medical professionals with information on how the immune system is functioning and include:

  • Granulocytes, which include neutrophils, eosinophils, basophils, and mast cells. These cells have many different properties, including clearing the body of debris, killing parasites, and producing inflammatory responses.
  • Lymphocytes, which are a number of different cell types that work around the body with many different functions. For example, B cells produce antibodies and T cells can kill infected cells or they can help other immune cell function.
  • Monocytes, include macrophages and dendritic cells. These cells are called antigen-presenting cells, and can stimulate lymphocytes to produce an immune response. Macrophages also help clear foreign particles from our bodies.

For these components to coordinate, they must communicate through either direct or indirect contact. In direct communication the cells touch one another to convey information. This produces signals to both cells, prompting one to perform a function or change its action. There is also indirect communication, in which a cell releases molecules as a way to send information to other cells. These molecules are called cytokines or chemokines and they can travel long distances in the body like messengers, causing other cells to react.

 

 

Ways to Strengthen the Immune System

 

  1. Decrease or eliminate sugar from your diet
  • Sugar significantly reduces the immune protecting benefits that white blood cells have. 100 grams reduces blood cell effect by 40%
  • Sugar competes with Vit C to destroy bacteria in the body
  • Get natural sugar from dark fruits and dark/leafy vegetables – and root vegetable, which helps with cravings
  • Use Lakanto (from the monk fruit)

 

  1. Make and consume bone broth regularly
  • Rich in minerals and 19 amino acids
  • Contains collage, gelatin, arginine, glutamine glycine and proline
  • Glycine in broth detoxifies cells from chemicals and improves brain function
  • Protects joints, good for gut, skin and immune function
  • Builds and repairs muscle tissue, support bone mineral density and helps slow down aging process

 

  1. Get enough Vit D3+K- Best way is sunshine, but…
  • Found in egg yolk, raw milk, salmon sardines and tuna
  • Is actually a hormone that influences 3000 genes in the body
  • Many chronic diseases are related to Vit D deficiency such as: Cancer, Crohns, Dementia, Diabetes and MS—and many more

 

  1. Support a Healthy Gut-has 10 X’s more bacteria than all cells in body
  • Eat Probiotic/Fermented Foods
  • Go gluten free-it contains gliadin which contributes to leaky gut and can lead to auto immune conditions and poor aging
  • Avoid antibiotics, steroids and a poor diet (and meds if can)
  • Take potato starch-(Bob’s Red Mill) – it is a resistant starch which is digested by bacteria in your gut. It is a prebiotic (think of it as compost for healthy gut bacteria)
  • Other forms of prebiotics are:

Inulin from chicory, Jerusalem artichoke, psyllium or high amylose plants such a green bananas. Use ghee, it is rich in butyric acid, a short chain fatty acid. Beneficial intestinal bacteria convert fiber into butyric acid and then use that for energy and intestinal wall support. A healthy body therefore makes its own form of ‘ghee’ but you can aid that greatly by consuming it.

 

  1. Get Good Sleep-Deprivation suppresses immune system
  • Lack of sleep causes T cell production to decrease and cytokine (inflammation to increase)
  • Lack also raises CRP (C-Reactive Protein)- inflammatory marker

Support sleep w CBD Oil, magnesium (Ancient Minerals) Ashwagandha (an adaptogenic herb) Adaptogens boost immunity by supporting and balancing the endocrine (glandular) system. They also support adrenal functions, and help cells to use oxygen more efficiently and increase cellular respiration.

 

  1. Use a good quality Green Food Daily
  • Green foods are alkalizing–most diets are too acidic
  • As we age, assimilation of nutrients decreases–this is a good way to give our bodies much needed nutrients
  • Vital Nutrition Plus, Green Magma, Garden of Life Raw Food

 

  1. Exercise, Hydration and Negative Ions
  • Both support the lymphatic system
  • Water oxygenates and alkalizes the body (filtered, not bottled)
  • Movement helps all systems, is a stress buster and mood enhancer
  • Spend time in the sun, mountains, by water and in the forest to boost your negative ions and strengthen your immune system

 

In closing:

An attitude of gratitude goes a LONG WAY! Scientific studies show that there is a 23% lower risk of death by cardio vascular disease and a whopping 55% lower risk with a positive outlook. And that is just study on one condition!

 

Suggested Reading:

Sally Fallon-Nourishing Traditions

Linus Pauling-How to Live Longer and Feel Better

Martin Seligman PhD.-Learned Optimism

Dr. Joel Fuhrman-Super Immunity

 

Recipes to Support the Immune System

 

Basic Bone Broth (I use a crock pot)

 

Ingredients

 

2 pounds (or more) of bones from a healthy source

  • 1 onion, 2 carrots, 2 stalks of celery, 2 cloves garlic
  • 2 tablespoons Apple Cider Vinegar (Braggs’s)
  • Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste.You’ll also need a large stockpot to cook the broth in and a strainer to remove the pieces when it is done.

Instructions

  1. If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350. (you can skip this step if want)
  2. Then, place the bones in a large stockpot. Pour (filtered, not bottled) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.
  3. Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.
  4. Bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done.
  5. During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it a few times for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.
  6. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a mason glass jars in the fridge for up to 5 days, or freeze for later use.

 

Braised Kale and Squash with Pumpkin Seeds

 

Ingredients

 

2 bunches kale, tough stems and center ribs removed, leaves chopped

1 medium butternut squash or small pumpkin, peeled, seeded and cubed

2 medium red onions, coarsely chopped

6 cloves garlic, sliced

2 Tab no-salt seasoning

2/3 cup water

3 Tab balsamic vinegar

1 cup raw pumpkin seed or sunflower seeds, lightly toasted

 

Instruction

Place kale, squash, onion, garlic and seasoning in a large pot with water. Cover and steam over low heat for 20 minutes, or until kale and squash are tender. Add vinegar and toss. Season and serve sprinkled with pumpkin or sunflower seeds or sprouts.

 

Green beans with garlic and lemon and herbs (use any herbs you like) Organic

 

Ingredients

 

1 or 2 bags/bunches green beans

I small yellow onion, chopped

2 cloves garlic, sliced

Lemon Zest from 1 lemon

Salt and pepper to taste

 

Instructions

Blanch green beans for 2-3 minutes and set aside

Saute onion and garlic until lightly browned

Add to green beans. Add lemon zest.

Season to taste. Use a smidge of balsamic vinegar if you want.eep

 

Enjoy!

 

Nina Rebstock

ninabeucler@gmail.com

 

 

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Did you know that Vitamin D and K help strengthen your Immune System?

by nina
June 22nd, 2020

WHY IS VITAMIN D3 (not D2) SO IMPORTANT? And Vitamin K2

The recommended daily intake (RDI) is usually around 400–800 IU, but many experts say you should get even more than that. I recommend 5000 iu’s daily.

Vitamin D deficiency is very common. It’s estimated that about 1 billion people worldwide have low levels of the vitamin in their blood. Vitamin D is actually a hormone.

According to a 2011 study, 41.6% of adults in the US are deficient. This number goes up to 69.2% in Hispanics and 82.1% in African-Americans.

Signs you may be deficient in Vitamin D:

  1. Getting sick more often- One of Vitamin D’s roles is to keep the immune system strong. It directly interacts with the cells that fight infection.
  2. Fatigue– Case studies show that very low blood levels contribute to fatigue (such as Chronic Fatigue Syndrome)
  3. Bone health–Helps keep bones strong (especially when combined with Vit K) Vit K helps keep calcium in bones and out of blood stream. Studies have shown a strong correlation in low D levels and chronic back pain.
  4. Depression—Studies reveal that in 65% of older adults who are depressed their D levels were sub optimal. Supplementation can help those with “seasonal” blues (due to lack of sunshine)
  5. Wound healing—Vit D has been shown to support healing following surgery, injury or infection.
  6. Bone loss—Low bone density is an indication of loss of calcium. The answer is NOT to take calcium. Instead, take 5000iu’s (at least) with Vit K daily, eat your calcium, exercise and stay hydrated!
  7. Hair loss—Stress is often the culprit, and keeping D levels optimal is important.
  8. Muscle pain—There is a correlation between chronic pain and love D levels.

**It is very hard to reach levels of toxicity with Vitamin D.

If blood levels read 150ng/ml or higher, then you are at risk of toxicity. Again…this is very hard to achieve.

Best Vitamin D3 foods:

Fatty fish, Eggs, Swiss Cheese, Whole Milk, Cod liver oil, Canned salmon and tuna, cottage cheese, yogurt, beef liver, sardines, butter

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Boost Your Brain Health! Feed your Mind, Keep your Mind

by nina
February 13th, 2019

Boost your Brain Health!!

Feed your mind, Keep your Mind

Ways to support memory and brain health now and in the future

Healthy Brain Foods

Do you believe that we are destined to downward spiral to death, including disease and suffering? Or do you prescribe to the paradigm that we can live until we die? It is a matter of how we think that creates our reality…or does it? The great thinker James Allen said, “What we think upon grows.” It makes sense that if we give the brain (and whole body) what it needs, that we can influence our current and future state of health.

The brain is a super sensitive organ. Brain tissue is literally the most protected in the body. The brain is encased in your skull, which is some pretty hard and tough protection! We also have this thing called the blood brain barrier. This is a set of fantastic chemical and physiologic barriers that are exquisitely designed to protect the brain from anything in the bloodstream that would harm it. To feed and protect our brain/mind it is essential to give ourselves the proper nutrition. And remember the brain is fueled by FAT!!!

  1. Keep learning–Challenging your brain with mental exercise is believed to activate processes that help maintain individual brain cells and stimulate communication among them. Building and preserving brain connections is an ongoing process, so make lifelong learning a priority.
  2. Connect with people—Studies show that healthy ways of relating to the people you do and do not know supports longevity. The book, Social: Why Our Brains Are Wired to Connect, by Lieberman, discusses the importance of valuing our relationships over the drive to make money. As the Harvard Women’s Health Watch reported, “Dozens of studies have shown that people who have satisfying relationships with family, friends and their community are happier, have fewer health problems, and live longer.”
  3. Believe in yourself-Use a new paradigm—Create ongoing purpose in your daily life, have some fun, and pick your battles.
  1. Economize your brain use– Take advantage of calendars and planners, maps, shopping lists, file folders, and address books to keep routine information accessible. Designate a place at home for your glasses, purse, keys, and other items you use often. Remove clutter from your office or home to minimize distractions, so you can focus on new information that you want to remember.
  2. Repeat what you want to know–When you want to remember something you’ve just heard, read, or thought about, repeat it out loud or write it down. That way, you reinforce the memory or connection. For example, if you’ve just been told someone’s name, use it when you speak with him or her: “So, John, where did you meet Camille?” If you place one of your belongings somewhere other than its usual spot, tell yourself out loud what you’ve done. And don’t hesitate to ask for information to be repeated.
  3. Space it out–Repetition is most potent as a learning tool when it’s properly timed. Research shows that spaced rehearsal improves recall not only in healthy people but also in those with certain physically based cognitive problems.
  4. Make a mnemonic–This is a creative way to remember lists. Mnemonic devices can take the form of acronyms (such as RICE to remember first-aid advice for injured limbs: Rest, Ice, Compression, and Elevation) or sentences (such as the classic “Every good boy does fine” to remember the musical notes E, G, B, D, and F on the lines of the treble cleff.

                                      10 Important Things to Support your Noggin’

1.EFA’s, Essential Fatty Acids–One of the most important nutrients for optimal brain function, is essential fatty acids — in particular omega 3 found in DHA. Omega 3 decreases with age. This leads to a loss of brain plasticity and the diminished ability of the brain to use glucose as fuel. Omega-3s improve inflammation and memory impairment.                                                                                                            2.Sleep–Lack of sleep equals lack of cognitive function. Lack of sleep impacts memory, brain performance, learning ability, retention of information, and mood. Long -term sleep deprivation can lead to all sorts of cognitive challenges and literal changes in brain physiology. There are many natural supports for good sleep such as melatonin, valerian and many others.

3.Herbs–There’s a stunning amount of research on the impact of certain herbs on brain health. The common household herbs to take that impact brain function, nervous system transmission, increased oxygenation in the brain, and decreased inflammation include turmeric (curcumin), oregano, ginger, garlic, rosemary and sage, to name a few.

4.No Sugar–Of all the foods to let go of when it comes to brain health, sugar is arguably number one. Just as the consumption of this substance over time can cause insulin resistance, which means diabetes, so too can it literally cause insulin resistance in the brain. The brain becomes more inflamed and less functional. Eliminate this food as best you can from the diet, and your brain will be much happier.

5.Avoid damaging your food when cooking—The goal is for the food to taste good, while minimizing the loss of nutrients and the production of AGEs (Advanced Glycation End Products). AGEs are glycotoxins created by a reaction between sugars and proteins or lipids. High levels create oxidative stress, inflammation, and many of the pathologies we see in chronic disease. Use moist heat, shorter cooking times, and lower temps. Grilling, broiling, searing roasting and frying all produce AGEs.

6. Filtered Water–One Harvard study showed that in areas of more water fluoridation, the IQs of children are significantly decreased. For long term brain health, clean up and filter your water, and avoid plastic water bottles whenever possible.

7. Oxygen/Exercise–Oxygen is the brain’s most vital nutrient. Increased oxygen rejuvenates brain cells, wakes them up, repairs them, strengthens them, and increases their overall function in a big way. The future of treating brain disease is in part finding ways to oxygenate the brain more fully. One of the great ways you could do this right now is to exercise. Exercise reduces insulin resistance, increases ketosis, increases the size of the hippocampus, improves vascular function, improves mood and sleep, and increases neurogenesis. Even doing some simple deep breathing or yoga is a powerful way each day to oxygenate your brain and get it functioning better. The beauty of oxygen — it’s free. Green food is also very oxygenating.

8. Meditation–Even meditating for ten to fifteen minutes a day has been shown to increase overall brain functioning. Just as physical exercise strengthens the cardiovascular system and the muscular foundation of the body, so does meditation strengthen the brain.

9. Moderate Alcohol Consumption—studies show that a few drinks a day may have benefits, but over indulgence is definitely harmful. Especially as we age.

10. Feed your body/mind with the good fats. Low carb, low sugar, high fat diets are being used in the treatment of dementia and conditions such as schizophrenia.  People who ate the good fats had a 44 % lower risk of early dementia. Avoiding Omega-6 oils, they raise risk factors significantly. (those nasty vegetable oils!)

Best Foods to keep your brain well fed and functioning optimally:

The Mediterranean Diet is the Optimal Brain Food Way to Eat

  • LEAFY GREENS (kale, chard, watercress and spinach) Full of vitamins (C, K and the B’s) as well as minerals (calcium, potassium, copper, magnesium, folate, manganese and zinc) plus fiber and many plant nutrients.
  • OILY COLD WATER FISH
  • (salmon, mackerel, herring, sardines)
  • These are all the best possible direct sources of healthy brain fats called omega 3 essential fats.
  • GRASS-FED BEEF, LAMB, ORGANIC CHICKEN AND BUTTER Great sources of brain fats when eaten in moderation.
  • Eggs: Any Way! The most easily absorbed protein for the brain (organic)
  • Nuts and seeds (pecans, walnuts, macadamias, almonds, cashews, Brazil nuts, chia, flax, pumpkin)
  • A great source of good fats plus protein and brain nutrients such as selenium, in Brazil nuts specifically.
  • OLIVE OIL  (organic, cold pressed, extra virgin)
  • Contains antioxidants and brain healthy plant chemicals.
  • SEEDS (flaxseed, sunflower and sesame seeds, chia seeds)
  • A rich source of plant essential fatty acid (EFA), containing omega 3 oils and lignans, which are phytochemicals and antioxidants that help balance hormones.
  • COCONUT OIL/MCT Oil –Contains beneficial saturated fat/short chain fatty acids, plus anti-microbial, anti-fungal and anti-viral function.
  • AVOCADOS — Packed with vitamins, fiber, minerals and mostly mono-unsaturated fats.
  • COLORFUL VEGETABLES  (sweet potato, pepper, carrot, tomato etc.)
  • Their rich color indicates high anti-oxidant content, and they are also sources of fiber, minerals, enzymes and plant nutrients.
  • BRASSICAS-Cruciferous (broccoli, cauliflower and cabbage, Brussels sprouts)
  • Have phytochemicals that stimulate our enzyme defenses against cancer, plus minerals and vitamins.
  • ARTICHOKE –Great for a big punch of fiber and detox nutrients. Also acts as a prebiotic (provides food for bacteria in our gut).
  • LEGUMES  (lentils, peas and beans)
  • In addition to vitamins and minerals, they contain lignins, also known as phyto-estrogens, which protect against different forms of cancer, as well as balancing hormone levels. Low in fat and high in fiber.
  • GLUTEN-FREE GRAINS (quinoa, millet, amaranth, basmati or brown rice)
  • Rich in vitamins and minerals plus protein.
  • SPROUTED GRAINS
  • Nutrient-dense brain super foods.
  • When a seed, grain or pulse has germinated, its nutritional value rises so there is 60 per cent more vitamin C and 30 per cent more B vitamins in a sprouted seed, grain or pulse.
  • They also contain large amounts of protein and vitamin E, as well as phosphorous and potassium.  Sprouting makes these nutrients : highly digestible.
  • BERRIES 
  • (blueberries, raspberries, strawberries)
  • True brain super foods such as colorful berries contain antioxidant power to protect the brain from ageing plus an anti- inflammatory and ellagic acid, which is a unique compound that could help to protect the body against cancer.
  • CATECHINS: found in green tea. Buy organic and from Japan not China (if Matcha)
  • Fermented foods and Bone Broth…(thought I would forget?)
  • Golden Milk
  • Dark Chocolate

 Last but not least…STAY HYDRATED EVERY DAY, ALL DAY!!

 Best Nootropic (enhances memory or other cognitive functions)

Supplements for the Brain:

The top 5 most important are first:

  1. Omega Fatty Acids (Good Health)
  2. Multi-Vitamin/Mineral Good Health or Life Extension)
  3. Magnesium (in addition to multi)
  4. B Vitamins (methylated)
  5. Vitamin D + Vit K2 (getting levels to 50-80)

Recommended but not necessary:

  1. Curcumin (Good Health)
  2. Aswagandha (Life Spa)
  3. Lion’s Mane Mushroom
  4. Resveratrol
  5. 5HTP
  6. Bacopa (Life Spa)
  7. Rhodiola (Life Spa)
  8. Lithium (Good Health)
  9. Ginkgo Biloba
  10. S-Aedonsyl Methionine (Sam-e)
  11. Brahmi Brain (Life Spa)
  12. Brain Power (Good Health)
  13. CBD Oil
  14. Bio Identical Hormones

 

 I recommend that you check out these “Experts” contributions. All GOOD!

  • Hyman: drhyman.com
  • Robert Redfern: Good Health (bigpicturelonglife.com)
  • Douillard: LifeSpa.com (bigpicturelonglife.com)
  • Axe   draxe.com
  • Mercola: drmercola.com
  • Amen: amenclinics.com
  • Dale Bredesen

Nina Rebstock, Nutrition Counselor

Bigpicturelonglife.com

ninabeucler@gmail.com

Categories Aging, Blog
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34 Herbs to use for Flavor and Nutrition

by nina
December 21st, 2018

34 Herbs to use for Flavor and Nutrition

 

Allspice—Lowers blood pressure, menopause problems—Can irritate skin.

The Healing Powers of Curcumin

Use with chocolate, curries, fruit pies, nuts, game, lamb, mulled cider, seafood, rice pilafs, pickled vegetables and fish

 

Almond—Lowers blood pressure, Vit E for circulation, magnesium and folate, and fiber. Metabolic syndrome, Type 2 Diabetes and high triglycerides.

Use with green beans, chicken, curries, cookies, lamb, pudding, casseroles, salads and cookies

 

Basil—Cancer, acne, gout, pain, stress, ulcer, Type 2, high cholesterol, acne, eye infections and heart attack

Use with bread, beans, eggplant, lamb, nuts, olives and olive oil, pasta, poultry, squash, stuffing , tomatoes, sauces and zucchini

 

Bay Leaf—Arthritis (osteo and rheumatoid), cancer, respiration, wounds, ulcer, indigestion, Type 2.

Use with steamed food, soups, sauces, seafood boil, pot roast, sauerkraut, Boeuf Bourguignon

 

Black Cumin Seed—Immune system, asthma, cancer, dermatitis, epilepsy, heart disease, pain, colitis, high cholesterol

Use with breads, chocolate, chutney, lamb, rice, mango, potatoes, garbanzo beans, chowder, mushrooms

 

Black Pepper—Alzheimers, arthritis, cancer, constipation, falls, hearing loss, high blood pressure, indigestion, thyroid problems, memory loss, depression

Use with Eggs, game, red meat, sauces, seafood, curries, (and turmeric)

 

Caraway—Type 2, heartburn, cancer, food poisoning, indigestion, high triglycerides, tuberculosis

Use with apples, cabbage, cheese, pears, pork, sausages, sauerkraut

 

Cardamom—Asthma, bad breath, blood clots, colic, colon cancer, diarrhea, ulcer, sinusitis, heart disease, high blood pressure

Use with chicken citrus fruit, custards, lamb, nuts, rice mango, seafood, apple pie

 

Celery Seed—Liver disease, arthritis, gout, high blood pressure, yeast infection, ulcer, stroke, menstrual cramps, mosquito bites

Use with Chutneys, chicken, fish, tomatoes, stew, seafood, cabbage

 

Chile—Arthritis, blood clots, cancer, cholesterol, nerve pain, indigestion, stroke headache, ulcer, neck pain, heart disease, Type 2, psoriasis

Use with salsa, stews, sauces, relishes, casseroles, enchiladas

 

Cinnamon—Cancer, cholesterol, Type 2, Metabolic syndrome, food poisoning, heart disease, wounds, stroke, high blood pressure

Use with apples, curries, pork, winter squash, chocolate, corn, cauliflower, bananas, stewed fruit, baking, lamb, chile adobo

 

Coconut—Acne, Alzheimer’s, Cancer, Crohn’s, bacterial infection, pain, yeast infection

Use with Chutney, baking, fish, chicken, potatoes, vegetables, lentils, chocolate

 

Cumin—Cancer, Epilepsy, food poisoning, osteoporosis, Type 2

Use with Black beans, curries, Mexican food, tomatoes, stews, soups

 

Fennel Seed—Alzheimer’s, arthritis, cancer, colic, colitis, glaucoma, heart disease, high blood pressure, stroke, menstrual cramps

Use with Cheese, curries, mushrooms, pasta, sausage, salmon, poultry,

 

Garlic –Aging, flu, blood clots, cancer, Type2, colds, stroked, HB pressure

Use with Marinades, lamb, spice blends, stir fries, soups, stews, sautés

 

Ginger—Arthritis, asthma, cancer, cholesterol, migraine, indigestion, motion sickness, nausea, stoke, heart attack, heartburn

Use with Chutney, duck, chicken, oranges, pork, pumpkin, sweet potatoes, winter squash, shellfish

 

Horseradish—Bronchitis, pneumonia, sinusitis, UTI, flu, ear infection, cancer, food poisoning

Use with Apples, baked beans, beef roast, potatoes, smoked fish, curried ham, cheese, eggs

 

Juniper Berry—Cancer, indigestion, weight, rash, ulcer

Use with Legumes, lentils, potatoes, vegetables, stews, soups, broth

 

Lemongrass—Anxiety, cancer, cholesterol, Type 2, epilepsy, insomnia

Use with Stir fries, curries, poultry, shrimp, marinades, tomatoes

 

Marjoram—Alzheimer’s, blood clots, cancer, fungal infections, stroke, ulcer, heart disease, indigestion, bacterial/fungal infection

Use with Beans, salad dressing, sausage, white sauces, eggs, lamb, cabbage, bell peppers, venison,

 

Mint—Allergies, anxiety, IBS, cough, fatigue, gum disease, stress, tooth decay, nausea, nasal congestion, cancer, COPD, menopause symptoms

Use with Peas, yogurt, curries, salads, crab, garnish for soups, smoothie

 

Mustard Seed—Cancer, heart disease Type 2, insulin resistance, cholesterol, benign prostatic, hypertrophy (BPH)

Use with Fish, meats, pickles, sauerkraut, sautes, curries, cauliflower, cabbage, brussels sprouts

 

Nutmeg—Depression, anxiety, diarrhea, memory loss, cholesterol, cancer, epilepsy

Use with Baked goods, deserts, mulling spice, mixed nuts

 

Onion—Allergies, cancer, Type 2, cholesterol, osteoporosis, heart disease, high blood pressure

Use with Meats, relishes, salads, stews, soups, sautés, casseroles

 

Oregano—Age spots, cancer, parasite, liver disease, ulcer, colitis, candida, Alzheimer’s, cholesterol, metabolic syndrome

 

Parsley/Cilantro—Bad breath, cancer, constipation, ulcer, Type 2, heart disease,

Use with Salads, beans, cheese, eggs, legumes, fish, vegetables, beef

 

Pumpkin Seed—Anemia, arthritis, cholesterol, heart disease, high in magnesium

Use with Salads, baking, sauce, soup, chicken, pork

 

Rosemary—Liver disease, memory loss, blood clots, cancer, depression, dermatitis, gout, wrinkles, ulcer, stress, dermatitis, heart disease

Use with Lamb, chicken, vegetables, pasta, marinades

 

Sage—Sore throat, hear disease, anxiety, cancer, eczema, fatigue, ulcer stroke, Type 2, memory loss, cold sores

Use with Chicken, meats, stuffing, salads, fish, gravies, polenta, scones

 

Star Anise—Hepatitis B, cancer, dementia, flu, tooth decay, mononucleosis, cold sore

Use with Custards, chicken, pork, soups, fruit deserts, baking

 

Sun Dried Tomato—Parkinson’s, dementia, heart disease, high blood pressure, cancer, blood clots, high blood pressure

 

Thyme—Aging, bronchitis, cold sores, colds, tooth decay, flu, colitis, cancer, ulcer

Use with Casseroles, vegetables, chicken, fish, soup, sauces, ripe olives, potatoes

 

Turmeric—Arthritis, allergies, flatulence, gum disease, rash, depression, cystic fibrosis, cancer, asthma, pain, liver disease, weight, gout, asthma

Use with Lentils, vegetables, rice, soups, cauliflower, tomatoes, curries

 

Vanilla—cancer, sickle cell anemia disease

Use with Baked good, yogurt, puddings, chutney, sauces

 

 

 

BONUS    Antioxidant Superstars

 

  • Artichoke
  • Garlic
  • Beetroot
  • Radish
  • Red chicory
  • Broccoli
  • Leek
  • Spinach
  • Beet greens
  • Cabbage
  • Onion
  • Eggplant
  • Butternut squash
  • Cauliflower
  • Romaine lettuce
  • Red bell pepper
  • Green bell pepper
  • Tomato
  • Zucchini
  • Celery
  • Cucumber

 

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Why might Keto be a good idea?

by nina
December 9th, 2018
Healthy foods

Foods that help reduce inflammation and are rich in magnesium

What is a Ketogenic Diet and Why Should You be Interested?

Is this way of eating/living sustainable?     

Essentially the keto diet works by “tricking” the body into thinking it is fasting, through a strict elimination of glucose that is found in carbohydrate foods. Today the ketogenic diet goes by several different names, including the “no-carb diet” or “very low carbohydrate ketogenic diet”(LCKD or VLCKD for short).

 

Following a ketogenic diet puts your body into a state of “ketosis,” which is a metabolic state that occurs when most of the body’s energy comes from ketone bodies in the blood, rather than from glucose. This is in contrast to a glycolytic state, where blood glucose (sugar) provides most of the body’s fuel (or energy).

When you’re following a ketogenic diet, your body is burning fat for energy rather than carbohydrates, so in the process most people lose excess body fat rapidly, even when consuming lots of fat and adequate calories through their diet.

 

The traditional ketogenic diet created for those with epilepsy consisted of getting about 75 percent of calories from sources of fat (such as oils or fattier cuts of meat), 5 percent from carbohydrates and 20 percent from protein. Unlike the Atkin’s low-carb diet, protein intake is limited. We will discuss a less strict version below.

Because this way of eating is low in carbs it work through the elimination of glucose. Our bodies normally run on glucose (or sugar) for energy. We cannot make glucose and only have about 24 hours’ worth stored in our muscle tissue and liver. Once glucose is no longer available from food sources, we begin to burn stored fat instead, or fat from our diets. The ketogenic diet, therefore, eliminates glucose and causes the body to burn its own fat quickly.

 

The ketogenic diet works by eliminating carbohydrates from the diet and keeping the body’s carbohydrate stores almost empty, therefore preventing too much insulin from being released following food consumption. This can help reverse ”insulin resistance,” which is the underlying problem contributing to diabetes. If on BP meds, it fall too low, helping one to stop using the medication.

What is involved in a Ketogenic Diet?

 

  • Get enough healthy fats in your diet, Eat mostly: coconut or coconut oil, avocado, chia seeds or flaxseeds, non-starchy vegetables, sprouted nuts, organic grass-fed meat and raw dairy products. Aim for a ratio that is about 40 percent fat, 30 percent protein, and 30 percent carb. The exact ratio of these macronutrients will differ depending on your specific goals and current state of health.
  • It is highly recommend to consume a large amount of MCFA’s (Medium Chain Fatty Acids) from sources like unrefined coconut oil since this is probably the easiest type of fat for your body to metabolize properly and burn as fuel. In addition to MCFA’s, consume a moderate amount of saturated fat from sources like grass fed/free range meats or raw dairy products. Finally, other sources of fat, like polyunsaturated or monounsaturated fats, should come from healthy, whole foods like nuts, seeds and wild-caught fish, olive oil, ghee, avocados and krill oil.
  • If you find it difficult to stick to a very low-carb diet every day, especially for months on end, you might want to consider carb-cycling instead. Carb cycling increases carbohydrate intake (and sometimes calories in general) only at the right timeand in the right amounts, usually about 1–2 times per week.
  • Carbs are not the enemy — they actually have many important roles in the body! Eating enough carbohydrates at the right time can help “reset your metabolic thermostat” and signal your body to create enough beneficial hormones (like leptin — a protein that’s made in the fat cells, circulates in the bloodstream, and goes to the brain.)

It helps body maintain normal weight. These not only keep you at a healthy weight, but keep you feeling energized and mentally remaining satisfied with your diet overall. Eating a very low-carb diet nonstop can lead some to feel overly restricted, tired and demotivated — but for many adding in a small amount of carbs at certain times makes it easier to follow a healthy way of eating long-term that won’t cause weight regain or strong carb (sugar) cravings.

  • Finally, consuming at least moderate carbohydrates also enables you to eat enough whole plant foods and to get enough fiber. Carbs are the primary type of macronutrient found in most plant foods, although exactly how many carbs a plant food has depends on the specific type. Some of the healthiest foods in the world — such as leafy green veggies, cruciferous veggies, artichokes, asparagus, sea veggies, herbs and spices, for example — are actually pretty low in carbohydrates and, therefore, suitable on the ketogenic diet. Whole foods that are higher in carbs — such as sweet potatoes and other root veggies, beans/legumes, and fruit — are often limited. A bonus of eating these foods is that they contain plenty of dietary fiber and antioxidants, helping with things like digestion, heart health and more.

 Low-carb veggies

  1. Broccoli
    2. Cauliflower
    3. Mushrooms
    4. Peppers
    5. Chard or collard greens
    8. Spinach and Swiss chard
    9. Green beans
    10. Arugula
    11. Leeks and onions
    12. Tomatoes and eggplant
    13. Brussels sprouts kale and Avocado
    15. Turnips
    16. Cabbage
    17. Carrots (moderate carbs)

 

Eggs & dairy
18. Cage-free eggs-local or Organic Valley are good
19. Full-fat unsweetened yogurt or kefir

  1. Raw whole milk
    21. Hard cheese, sour cream and heavy cream (all are low in carbs, but very importantly I recommend grass-fed and organic dairy whenever possible, ideally made from raw milk). Cheeses low in carbs include blue cheese, cheddar cheese, goat, feta, Swiss, parmesan and asiago cheese.

Other Foods

  1. Mao, mustard, pesto, stevia, lakanto
  2. Fermented foods, pickles, kimchi, saurkraute, olives, edamame
  3. Whey protein,
  4. Dry wine (no sweet wines)

26.Small amounts of grapefruit, apple, orange, peach, berries

Chili Cheese Muffins

Ingredients

  • 1¼ cups blanched almond flour
  • ½ teaspoon sea salt
  • ½ teaspoon baking soda
  • 3 large eggs
  • 2 tablespoons red pepper flakes
  • 2 cups firmly packed grated cheddar cheese (8 oz.)
  • Instructions
  1. In a food processor, combine almond flour, salt, and baking soda (or hand mix)
  2. Pulse in eggs, until well combined
  3. Briefly pulse in 1 tablespoon red pepper flakes, and cheddar cheese (and any spices you like…be creative!)
  4. Scoop a heaping ¼ cup of batter into each paper lined muffin cup
  5. Garnish muffins with remaining 1 tablespoon pepper flakes (optional)
  6. Bake at 350° for 25-30 minutes
  7. Cool 1 hour
  8. Serve

Dinner Ideas

Combine veggies of choice, (from low carb list) with grass fed protein, eggs etc. Add a salad if you want, voila, an easy, tasty meal any time!

Prepare a large salad and garnish with olives, olive oil, a few nuts, (a pesto dressing would be delicious) Add some salmon or protein of choice.

Remember FAT is a good thing. Good FAT that is!

Facts First

  • Fasting and other dietary regimens have been used to treat epilepsy since at least 500 BC. To mimic the metabolism of fasting, the ketogenic diet(KD) was introduced by modern physicians as a treatment for epilepsy in the 1920s. Current studies are being done using the ketogenic diet with Alzheimers, Parkinson’s Disease, ALS, MS, Cancer and nerve disorders such as neuropathy. The results have been very promising.
  • The National Institute of Health study shows the beneficial effects of a long–term ketogenic dietto significantly reduce body weight and body mass index of the patients. Furthermore, it decreased the level of triglycerides, LDL cholesterol and blood glucose, and increased the level of HDL cholesterol. Sounds good so far right?
  • Ketogenic diets also showed an increase in the concentrations of heart healthy HDL cholesterol more than low-fat, high-carb diets. Low-carb, high fat diets decrease LDLparticle concentration (LDL-P) and increase the size of LDL cholesterol, the big fluffy guys that are the good Ketogenic diets alsodecrease the amount of harmful VLDL cholesterol in the blood.
  • Let’s look at Diabetes…One study found that the ketogenic diet improved insulin sensitivity by a whopping 75%!  Another study in patients with type 2 diabetes found that 7 of the 21 participants were able to stop all diabetes medications. In yet another study, the ketogenic group lost 24.4 lbs compared to 15.2 lbs in the higher-carb group. Additionally, 2%of the ketogenic group was also able to stop or reduce diabetes medication, compared to 62% in the higher-carb group. Sounding better all the time!

Ok, you get the point, a Ketogenic diet can have huge health benefits for certain groups of people. But is it right for everyone? Before I answer that question let’s dispel some myths….

Fiction and Myths

  • You must eat every couple hours – not true! When we look at our ancestral past, man often went long periods of time without access to food. We are genetically wired to do the same thing!
  • Fat is bad for you – myth! We were brainwashed in the 1980’s with the “low-fat” mantra that has now created a nation of Diabetics. Eating “healthy” fats nourishes your body at a very deep level and so doing, satisfies us for long lengths of time.
  • A Keto diet is all meat – Fiction! The true Keto diet is “moderate” protein and high in healthy fats. The proteins should be coming from “clean” meat sources for the healthiest program and best results.
  • A Keto diet will be hard – Not true! Yes, the first 5-6 days of withdrawals from sugar may be challenging but after that you will find it very satisfying.

Vegetables

  • Leafy greens like arugula, spinach, kale, collard greens, Swiss chard
  • Celery
  • Cucumber
  • Cabbage
  • Green beans
  • Broccoli
  • Black olives
  • Leeks
  • Tomatoes
  • Zucchini

Meat, Fish, Poultry

  • Red meat
  • Chicken
  • Pork
  • Veal
  • Lamb
  • Liver and organ meats
  • Fowl
  • Shrimp
  • Crawfish
  • Crab
  • Lobster
  • Scallops
  • Salmon

Fats and Dressings

  • Grass-fed butter
  • Olive oil
  • Avocado oil
  • Coconut oil
  • Low carb dressings

Other

  • Herbs and spices
  • Balsamic vinegar
  • Red wine vinegar
  • Mustard
  • Hot sauces (check the label for carbs)
  • Pickles
  • Monk fruit sweeteners a natural, low-carb option

Cheese

  • Gruyere
  • Neufchatel
  • Cheddar
  • Fontina
  • Havarti
  • Swiss
  • Parmesan
  • Gouda
  • Mozzarella

Dairy and Alternatives

  • Half-and-half
  • Heavy cream
  • Eggs
  • Unsweetened almond milk

Drinks

  • Water
  • Sparkling water
  • Unsweetened tea
  • Herbal tea
  • Coffee

The Keto Diet Avoids These Foods

  • Grains
  • Sugars
  • Artificial sweeteners
  • Processed foods
  • High-carb root vegetables

 

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Chicken and Roasted Barley Pilaf

by nina
November 6th, 2018
Everything but the kitchen sink

A delicious warm vegie casserole for fall

Chicken and Toasted Barley Pilaf (can sub Quinoa)

Prep time 10 min. Cooking Time 60 min. Yield 6-11/2 cup servings.

This is a high fiber dish. Even though the carb and fat total appear to be high, the fiber reduces their impact.

 

Ingredients

  • 1 ½ cup barley
  • 3 tsp olive oil (or ghee or butter)
  • 1 lb boneless chicken thigh, cut in to cubes (omit if want)
  • 2 carrots chopped
  • 2 large celery stalks, chopped
  • 1 cup onion, chopped
  • 1 galric clove, chopped
  • 1 cup bell pepper, chopped
  • 8 oz crimini mushrooms, sliced
  • 3 cups water or broth
  • 1 tsp bragg liquid amino acids
  • 1tsp Mrs Dash
  • ½ tsp thyme
  • ½ tsp rosemary
  • ¼ tsp nutmeg
  • ¼ tsp black pepper

Directions:

  1. Heat a deep 12 in skillet over high heat until ho. Slightly lower the heat and add the barley Toast for 5 minutes, stirring, until it is fragrant. Do not burn barley. Transfer to large bowl
  2. In the same skillet add 2 teaspoons of olive oil, add the chicken and cook for about 5 minutes. Transfer to bowl
  3. Add the remaining oil into the same skillet, cook veggies and mushrooms another 5 minutes. Remove and set aside.
  4. Return the barley and chicken to the pan. Stir in broth, Bragg’s and seasoning.
  5. Bring to a boil, lower the heat, cover and cook for 20 minutes. Add the vegetables and cook another 10 minutes.

Note: Barley should be chewy.

 

Nutritional Info

Serving Size: 1 ½ cups Amount per serving: Calories 307 Calories from fat: 59.4%         Daily value

Total Fat 6.6g             10%

Saturated Fat 1.29g   6%

Cholesterol 63.33mg 21%

Sodium 189.03mg       7%

Total Carbs 40g           15%

Dietary Fiber 22.13g   88%

Sugars 3.51g

Protein 22.25g               44%

Est Percent of Calories from:

Fat 12%

Carbs 18%

Protein 28%

 

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