Holistic Disease Prevention and What Constitutes a Healthy Lifestyle

Holistic Disease Prevention and What Constitutes a Healthy Lifestyle

In the realm of holistic health, there are many available options that can help a person achieve wellness and vitality.   The biggest obstacle as it pertains to personal health is a person’s own mindset.  Since the body has an innate ability to heal itself as it constantly strives to maintain homeostasis, we can cooperate with our body by adapting to a lifestyle that compliments our own wellness plan.  A whole food diet that focuses on optimum nutrition and food combining; the use of supplements and essential oils; limiting our exposure to chemicals; the art of Yoga; Energy Medicine and Chiropractic care, are some of the ways that constitute a healthy lifestyle to maximize our efforts in Holistic disease prevention.  Let’s look at each individual aspect in detail.

The foods that we eat have very big implications on our health.  Not only do we have to be mindful about the types of food we eat, whether processed or raw, refined or whole, ‘natural’ or organic, but we also have to consider how it was grown or raised.   Our diet alone has the ability to create either wellness or disease. To understand its positive or negative effects on our bodies, let’s look at what a lack of nutrition can do to us.   Nutritionist Dr. Patrick Quillin says that one of the primary causes of cancer is poor nutrition:  an excess, deficiency or imbalance of any nutrient.   Additionally, here are three reasons why he uses nutrition in cancer treatment:

1. To avoid malnutrition.  Forty percent or more of cancer patients actually die from malnutrition, not from cancer.

2. To reduce the toxic effects of chemo and radiation.  He explains that properly nourished patients experience less nausea, malaise, immune suppression, hair loss, and organ toxicity than patients on routine oncology programs.

3. To bolster immune functions.  There is an abundance of data linking nutrient intake to the quality and quantity of immune factors that fight cancer. (1)

Cancer is just one disease that can be brought on by poor nutrition.  The other two diseases that top the charts are heart disease and diabetes.  It’s interesting to note that these diseases are not caused by bacteria, but rather nutritional deficiencies and chemical toxicity.  The National Center for Health Statistics gave the ten leading causes of death in the U.S. for the year 2006:

            1. There were 631,636 deaths from heart disease.

            2. There were 559,888 deaths from cancer.

            3. There were 72,449 deaths from diabetes. (2)

Alzheimer’s disease ranked just below diabetes with 72,432 reported deaths.   There are certainly other maladies besides the diseases just mentioned, that are just as important to consider when contemplating our diets.  Osteoporosis, chronic fatigue, arthritis, fibromyalgia, IBS, high blood pressure to name a few, are very good reasons why we need to take a serious look at the foods we eat. The Surgeon General’s Report on Nutrition and Health acknowledged, “What we eat may affect our risk for several of the leading causes of death for Americans, notably, degenerative diseases such as atherosclerosis, heart disease, stroke, diabetes and some types of caner. These disorders, together, now account for more than two-thirds of all deaths in the United States.” (3)

________________________________________________________________

(1) Patrick Quillin, Ph. D., Boosting Cancer With Nutrition

(2) National Center for Health Statistics, 2006 "Leading Causes of Death" (web address: www.cdc.gov/nchs/fastats/1cod.htm

(3)Alternative Medicine, The Definitive Guide, second edition

________________________________________________________________

This blog was taken from my thesis, and I will share my thesis with you in its entirety, 

as I feel it contains valuable information.  I hope you find it useful and beneficial.

Thank you for reading.

:) Karen.

~The Ideal Diet & Proper Food Combining~

                       

I have had people give me strange looks when I talk about proper food combining.  It is a foreign concept to most, however it is very important as it pertains to our intestinal health, which is paramount for the optimum assimilation of nutrients.  Be honest. Do you really think about what you eat, or do you just eat to fill your hungry belly?  Have you actually thought about whether the food you eat is alive or dead?  

Well read on, and I hope this helps you to understand a little bit more about the ideal diet and the proper combining of your food.  

For this blog, I decided to take an excerpt from my thesis.                                                                                                  ~~~~~~~~

Foods that are rich in vitamins, minerals and other essential nutrients can create longer and healthier lives, although this isn’t the only criterion for judging food.   It should also be low in unhealthy fats, salt and fast-releasing sugars.  It should be high in fiber and alkaline forming foods and the most desirable sources of protein are non-animal sources.  Vegetables, fruits, nuts, seeds, beans, lentils and whole grains are foods full of vitality.  Vegetables such as broccoli, carrots, peas and sweet potatoes are rich in antioxidants which are molecules intimately involved in the prevention of cellular damage by protecting them from unstable molecules known as free radicals.  Fruits, peppers and broccoli are rich in vitamin C and other phytonutrients.  Seeds and nuts are rich in essential fatty acids.  Both protein and complex carbohydrates can be found in beans and grains.  A diet that aims to create wellness should consist of at least half, if not all, of foods such as these with attention to variety.

A whole food diet consists of foods with the least amount of processed, adulterated, fried, or sweetened additives. The optimum diet should include far less animal fat, animal protein and processed foods, and far more vegetables, fruits and whole grains.  Protein sources can come from beans, lentils, rice, quinoa, and soy to name a few.   A diet rich in plant foods offers the best defense against disease because they are rich in antioxidant nutrients like vitamin C, beta carotene, vitamin E and cancer-fighting substances known as phytochemicals which can be found in fruits, vegetables and grains.  Over one hundred phytochemicals have been identified.  They are biologically active compounds that act as antioxidants, immune system boosters and hormone stabilizers. 

Increasing the consumption of essential fatty acids (EFA’s) has many health benefits as well.  These benefits include a reduced risk of heart disease and a reduction in triglyceride levels and blood pressure. EFA’s also assist the body in the transfer of calcium into the tissues where it is utilized by the cells, and reduces the pain from arthritis as they have a systemic anti-inflammatory effect on the body.

Another interesting point to make about the “ideal diet” is food combining.

There are many different factors that determine a person’s dietary needs and that need will change from person to person.  Some things to consider when designing a nutritional plan are food allergies, lifestyle, religious beliefs, age and physical condition.   With that said, there are five food-combining principles to keep in mind. 

1. Eat fruit by itself, with no other foods.  Fruit is a powerful detoxifier.  It has a high percentage of water and does not need much time to be digested.  It acts like an intestinal broom, keeping the intestinal walls clean and clear and it also helps to lower blood cholesterol.  If fruit is consumed after a meal, it ferments in the stomach, causing bloating and gas.  This is why it should not be eaten as a desert after a meal.  For optimum digestion and nutrient absorption, eat fruit first thing in the morning.

            2.  Proteins, in the form of animal proteins, and starch should be eaten separately since different digestive juices break down these two food sources.  The enzyme ptyalin, found in our saliva, breaks down starches beginning in the mouth, while proteins need the power of hydrochloric acid and the enzyme pepsin, found in the stomach, to properly break it down.  Ptyalin is not effectively produced in the saliva when proteins and starch are eaten together, therefore the starch is not predigested in the mouth, so when it enters the stomach and begins to ferment, it produces gas. It takes twice as long for proteins to digest in the stomach before being released into the small intestines. Starches are being held up as the stomach works to break down the protein.  When this happens, the food begins to decay and the nutrients that are meant to nourish our cells are actually destroyed in the decaying and fermenting process.   

            3. Eat protein foods alone or with vegetables.  Since there is a very high water content in vegetables they are relatively easy to digest.    The enzymes of the vegetables enhance the digestion of protein, plus vegetables can actually be broken down in either an alkaline or an acidic environment.

            4. Eat starches alone or with vegetables.  Vegetables can be digested in an alkaline environment because they don’t require their own special digestive juices. Therefore they make a well-suited match for starches because they don’t complicate the digestive process.

            5.  Do not drink with meals.   Liquids dilute the digestive juices that are needed to break down food, which hinders proper digestion, therefore drink fluids between meals.

To summarize these five steps: eat meat with a salad or steamed vegetables; eat starchy foods like potatoes and pasta (preferably whole grain pasta) with a salad or steamed vegetables; eat fruit in the morning; and if you like sandwiches, have a grilled vegetable sandwich on whole grain bread.

           While it’s very important to pay attention to the sorts of foods we eat and their proper consumption, we should also pay just as much attention to how that food was grown and prepared before it ever reaches the table. The issue of tainted meats and dairy products from hormones and antibiotics as well as food that has been genetically engineered and treated with pesticides, herbicides and fungicides has become a very big health concern.   Processed foods are also of concern because the processing takes most of the nutrients out of nutrient-rich foods, therefore the very thing your body needs, it does not get.  Synthetic vitamins and minerals are then added to make up for the loss of nutrients during processing; yet our bodies do not process these synthetic “nutrients” or recognize them as a food source.   Processed foods often contain hidden sugars, salt, harmful fats and harmful chemical additives to enhance taste and color as well.  These sugars, salts and flavor enhancers are not only unhealthy; they dull our taste buds to natural flavors.  As a result we are drawn to eat more processed foods to get the taste we want, and the vicious cycle begins.  This is another reason to eat a diet rich in organic whole foods that have not been processed or cooked.

~~~~~~~~~

Just remember to eat as close to nature as possible.   If you do that, you will be eating food that contains life, as opposed to dead food that has either been over cooked, or put in a bag or box with the capacity to sit in your cupboards for 2 years or more, without spoiling!

*Interesting fact: Your stomach needs to produce a new layer of mucous every two weeks or it would digest itself.

Keep it natural!

:) Karen

Vitamins, Minerals and the Food We Eat

This is a continuation of my previous blog:  "Vitamins, Minerals and the Foods We Eat"

Vitamin C: Citrus fruits, berries, melons, green leafy vegetables, tomatoes, red peppers, rose hips, broccoli, brussels sprouts, papaya, collard greens, soybeans, carrots, cauliflower, celery, winter squash, watermelon, kale, kiwi, chickpeas, okra, grapefruit, snow peas, shiitake mushroom, barley grass, green bell pepper, apple, cucumber, pear, summer squash, beets, figs, zucchini, walnuts, grapes, pecans, raisins...among many other sources.
     What it does: Strengthens the immune system and fights infection. Makes collagen, keeping bones, skin and joints firm and strong.  Antioxidant, detoxifying pollutants against cancer and heart disease. Strengthens vascular walls. Helps make anti-stress hormones and turns food into energy.
     Deficiency signs:  Frequent colds, lack of energy, frequent infections, bleeding or tender gums, easy bruising, nosebleeds, slow wound healing, red pimples on skin.
     What robs vitamin C: smoking, alcohol, pollution, stress, fried food

Vitamin D: Natural sunlight (superior source), meat, fish, cod, oily fish, Nori, sardines and herring, egg yolks, milk (fortified with D), butter, goat milk, sunflower seeds, sweet potato, tuna, shiitake mushroom
     What it does: Supports bones, teeth, skeletal system, Immune system, skin disorders. May help with: colon cancer, alcohol withdraw, common cold, psoriasis, atherosclerosis, obesity, Celiac and Crohn's disase, Tuberculosis, Migraines
     Deficiency signs: Joint pain/stiffness, backache, tooth decay, muscle cramps, hair loss
     What robs Vitamin D: Lack of sunlight, fried food

Vitamin E: Wheat germ and wheat germ oil, unrefined expeller pressed vegetable or seed oils (Olive oil, sunflower oil, safflower oil, palm oil, peanut oil), avocado, whole wheat, soy, green leafy vegetables, spinach, eggs, whole grain cereals, almonds, hazelnuts, sunflower seeds, brussels sprouts, sesame seeds, buckwheat, garbanzo beans, wheat bran, seaweed, brown rice, watercress, oats, cauliflower, green beans, pistachio nuts, olives
     What it does: May help with PMS, menopause, cataracts, Parkinson's, Lupus, Depression, Heart disease, Alzheimer's disease, male infertility, chronic fatigue, high blood pressure. Antioxidant- protecting cells from damage, preventing blood clots, thrombosis, and atherosclerosis. Improves wound healing. Good for the skin.
     Deficiency signs: Lack of sex drive, exhaustion after light exercise, easy bruising, slow wound healing, varicose veins, loss of muscle tone, infertility.
     What robs Vitamin E: High-temperature cooking, especially frying. Air pollution, birth control pills, excessive intake of refined or processed fats and oils.

Vitamin K: strawberries, spinach, alfalfa sprouts, asparagus, peas, broccoli, swiss chard, wheat, brussels sprouts, avocado, safflower oil, rye, oats, bell pepper, cauliflower, carrots
     What it does: controls blood clotting. Supports skeletal system, skin disorders, blood, bones, liver.
     Deficiency signs: easy bleeding, hemorrhage
     What robs Vitamin K: Antibiotics, In babies, lack of breast-feeding

                                                                  MINERALS:


Calcium: Milk, cheese, cottage cheese, yogurt, beef liver, green leafy vegetables, soybeans, wheat germ, tofu, sesame seeds, almonds, dried beans, broccoli, pecans, papaya, sugar snap peas, barley grass, raisins, buckwheat, goat milk, molasses, hazelnuts, green beans, pistachio nuts, pumpkin seeds, seaweed, orange, lemon, asparagus, beets, pine nuts, lentils, brewer's yeast, apricot
     What it does: Supports bones, teeth, skeletal system, blood, heart disorders, nervous system. Relieves aching muscles, maintains correct acid-alkaline balance, reduces menstrual cramps and tremors.
     Deficiency signs: Muscle cramps or tremors, insomnia, nervousness, joint pain, tooth decay, high blood pressure.
     What robs Calcium: Alcohol, caffeine, tea, lack of exercise, lack of stomach acid, excess fat or phosphorus hinder absorption, stress increases excretion.

Magnesium: peanuts, lentils, almonds, sesame seeds, sea vegetables, figs, green leafy vegetables, tofu, spinach, chocolate, flaxseeds, cabbage, brewer's yeast, wheat bran, cashews, celery seeds, sunflower seeds, kiwi, zucchini, butternut squash, cocoa, dates, macadamia nuts, wheat germ, prunes, grapefruit, olives, peaches, pinto beans, apricots, celery, raspberries, pears, cherries, grapes, alfalfa sprouts, plums
     What it does: Strengthens bones and teeth, promotes healthy muscles by helping them to relax, important for PMS, heart muscle and nervous system.  Essential for energy production. Supports skeletal system, digestive system and circulatory system
     Deficiency signs: Muscle tremors/spasms/weakness, insomnia, nervousness, high blood pressure, irregular heartbeat, constipation, fits or convulsions, hyperactivity, depression, confusion, lack of appetite, calcium deposited in soft tissue (ie: kidney stones).
     What robs Magnesium: large amounts of calcium in milk products, proteins, fats

Iodine: all seafood, sea vegetables, sea salt, spinach, onions, prunes, grapes, asparagus, summer squash, banana, strawberries, cashews, persimmon, soybeans, lima beans, barley, carrots, brazil nuts, eggs
     What it does: May help with vaginitis, goiter, breast cancer. Supports reproductive, nervous, and respiratory systems, skin disorders, nails, hair

Potassium: sea vegetables, limes, yogurt, beets, scallops, honeydew melon, mustard greens, cantaloupe, clams, button mushroom, halibut, flaxseeds, tuna, salmon, watermelon, nectarine, brussels sprouts, almonds, cauliflower, lentils, brewer's yeast, asparagus, prunes, orange, apple, winter squash, eggplant, lemon
     What it does: Enables nutrients to move into and waste products to move out of cells. Promotes healthy nerves and muscles, maintains fluid balance in the body, relaxes muscles, helps secretion of insulin for blood sugar control to produce constant energy.  Maintains heart function, stimulates gut movements to encourage proper elimination. May help with osteoporosis, stroke, high blood pressure, asthma. Supports heart disorders, skeletal system, nervous system and respiratory system.
     Deficiency signs: Rapid irregular heartbeat, muscle weakness, irritability, nausea, vomiting, diarrhea, swollen abdomen, low blood pressure resulting from an imbalance of potassium to sodium ratio, confusion, mental apathy.
     What robs Potassium: Excess sodium from (table) salt, alcohol, sugar, diuretics, laxatives, corticosteroid drugs, stress.

Sodium: sea vegetables, alfalfa sprouts, seaweed, lentils, tofu, oats, grapes, raisins
     What it does: Maintains the body's water balance, preventing dehydration. Helps nerve functioning. Used in muscle contraction, including the heart muscle. Utilized in energy production. Helps move nutrients into the cells.
     Deficiency signs: Dizziness, heat exhaustion, low blood pressure, rapid pulse, mental apathy, loss of appetite, muscle cramps, nausea, vomiting, reduced body weight, headache
     What robs Sodium: Potassium and chloride counteract sodium, to keep a balance in the body

Zinc: Shrimp, pine nuts, red meats, sunflower seeds, macadamia nuts, cauliflower, pistachio nuts, sesame seeds, turkey, beets, coconut, beans, green beans, almonds, poultry, figs, grapes, pineapple, eggs, avocado, orange, peach, lentils, carrots, eggplant, pear, banana, walnuts, sea vegetables, wheat bran
     What it does: component of over 200 enzymes in the body, component of DNA and RNA, essential for growth.  Important for healing, controls hormones that are messengers from organs such as the testes and ovaries. Aids in coping with stress. Promotes a healthy nervous system and brain especially in the growing fetus.  aids bone and teeth formation, helps shine hair.  Essential for constant energy.
Supports endocrine system, immune system, reproductive system, digestive system, liver, skeletal system, prostate, teeth.   May help with anorexia, acne, male infertility, sinusitis, enlarged prostate, common cold, herpes, detoxification, HIV
     Deficiency signs: poor sense of taste of smell, white marks on more than two fingernails, frequent infections, stretch marks, acne or greasy skin, low fertility, pale skin, depression, loss of appetite.
     What robs zinc:  alcohol, excess sugar intake, stress, low protein intake, high calcium intake

                                                       ESSENTIAL FATTY ACIDS:

Omega 3's: (EPA, DHA)  salmon, mackerel, sardines, cod, and tuna.  The best plant sources are flaxseeds, flaxseed oil and walnuts
     What it does:  Promotes healthy heart, thins the blood. Reduction in systemic inflammation. Improves function of nervous system.  Promotes neurotransmitter balance and reception.  Relieves depression, schizophrenia, attention deficit, hyperactivity, and autism. Improves sleep and skin condition, helps balance hormones, reduces insulin resistance.
     Deficiency signs:  Dry skin, eczema, dry hair or dandruff, excessive thirst, excessive sweating, poor memory or learning difficulties, inflammatory health problems such as arithritis, high blood lipids, depression, PMS or breast pain, water retention
     What robs it: Frying, storage, food processing such as hydrogenation, smoking, alcohol.

Omega 6: (GLA) sesame, safflower, corn and olive oils
What it does: same as Omega 3
Deficiency signs: same as Omega 3
What robs it: same as Omega 3


The nutrients in our food are not limited to the items listed here.  For the sake of time, I did not include ALL minerals or micronutrients.  If any of you have a specific question, please contact me.
Thanks for reading!  I hope this helps you to choose nutrient-rich foods!  Your body will thank you, and in turn you will experience health, wellness and vitality :)

*Interesting fact: The most sensitive finger on the human hand is the index finger.
:) Karen

Vitamins, Minerals and the Food We Eat

Have you ever wondered what foods contain the vitamins, minerals and other nutrients your body needs to be well?  We are in an age of health awareness, and I would like to help you understand the link between our foods and the nutrients they contain so you can have the information you need to make educated food choices.   Keep in mind that if your diet is suboptimal, you may want to consider supplementing your diet with whole-food supplements.  Notice I did not say "vitamins".  The topic of vitamins and supplements will be discussed in a future blog.   

In order to prevent this from being extremely long, I will create more than one in order to cover all the material.  Thanks for reading :)   I hope you find this useful.

(information sources:  Why Do I Need Whole Food Supplements?; The New Optimum Nutrition Bible; Nutrient Reference)

Vitamin A: (animal sources) Milk, egg yolks, cheese, beef liver, fatty fish (salmon), yogurt.            

Beta Carotene (Pro vitamin A: vegetarian sources) Carrots, sweet potatoes, spinach, corn, squash, peaches, collard greens, kale, sweet red peppers, tomatoes, watermelon, butternut squash, asparagus, beet greens, cantaloupe, broccoli, alfalfa, pumpkin seeds, papaya, pistachio nuts, sugar snap peas, cucumber, corn, onion, turnips, spinach, sunflower seeds, yam, prunes, kiwi, beets, green beans, raisins, blueberries, artichoke, walnuts, pecans, dates, almonds, strawberries, sea vegetables, buckwheat.

   What is does: Vitamin A is needed for healthy skin.  It protects against infections.  It is an antioxidant and immune system booster.  It protects against many forms of cancer and is essential for night vision. It is responsible for the health and maintenance of the mucous membranes.

   Deficiency signs: Mouth ulcers, poor night vision, acne, frequent colds/infections, dry flaky skin, dandruff

   What robs vitamin A: heat, light, alcohol, coffee and smoking

Vitamin B1 (thiamine): Unrefined whole grain cereals, wheat germ, wheat germ oil, brewer's yeast, brazil nuts, sunflower seeds, egg yolks, oatmeal, milk, peanuts, green peas, zucchini, fish, pumpkin seeds, peas, potato, sweet potato, cabbage, sesame seeds, watermelon, celery, onion, pine nuts, pecans, spinach, broccoli, brussels sprouts, dates, pinto beans, walnuts, brown rice, shiitake mushrooms.

   What it does:  Essential for energy production, brain function, and digestion.  Helps the body make use of protein.

   Deficiency signs:  Tender muscles, eye pains, irritability, poor concentration, prickly legs, poor memory, stomach pains, constipation, tingling hands, rapid heartbeat. 

   What robs vitamin B1: antibiotics, tea, coffee, stress, birth control pills, alcohol, alkaline agents such as baking powder, sulfur dioxide (preservative), cooking, and food refining/processing.

Vitamin B2 (riboflavin): Brewer's yeast, milk, yogurt, eggs, cheese, almonds, organ meats like beef liver, some leafy green vegetables, fish, pumpkin, asparagus, broccoli, turnips, lamb, sea vegetables, artichoke, honey, parsnip, beans, avocado, banana, button mushroom, dates, prunes, grapes, peanuts

    What it does:  Helps turn fats, sugars and protein into engery.  Needed to repair and maintain healthy skin. Helps to regulate body acidity.  Important for hair, nails and eyes.

    Deficiency signs: Burning or gritty eyes, sensitivity to bright lights, sore tongue, cataracts, dull or oily hair, eczema or dermatitis, split nails, cracked lips.

   What robs vitamin B2: Alcohol, birth control pills, tea, coffee, alkaline agents such as baking powder, sulfur dioxide (preservative), cooking and food refining/processing.

Vitamin B3 (niacin): Beef liver, red meat, fish, tuna, green vegetables, brewer's yeast, tofu, cereals, soybeans, wheat germ, wheat germ oil, chicken, eggs, peanuts, avocados, sesame seeds, cheese, zucchini and squash, turkey, asparagus, apricot, strawberries, lentils, macadamia nuts, pecans, pumpkin seeds, cantaloupe, mango, sesame seeds, orange, oats, cabbage, salmon, pistachio nuts, pine nuts, hazelnuts, sweet potato.

   What it does: Essential for energy production, brain function and skin.  Helps balance blood sugar and lower cholesterol levels.  Also involved in inflammation and digestion.

   Deficiency signs: Lack of energy, diarrhea, insomnia, headaches or migraines, poor memory, anxiety or tension, depression, irritability, bleeding or tender gums, acne, eczema or dermatitis. 

   What robs Vitamin B3: Antibiotics, tea, coffee, birth control pills and alcohol.

Vitamin B5 (pantothenic acid):  Brewer's yeast, whole grains, meat, avocado, salmon, organ meats, egg yolks, peanuts, muscle meats, royal jelly, chicken, crude molasses, milk, strawberries, mushrooms, celery, squash, alfalfa sprouts, raspberries, sea vegetables, sweet potatoes, cantaloupe, beans.

   What it does: Involved in energy production, controls fat metabolism. Essential for brain and nerves. Helps make anti-stress hormones (steroids), Maintains healthy skin and hair.

   Deficiency signs: Muscle tremors or cramps, apathy, poor concentration, burning feet or tender heels, nausea or vomiting, lack of energy, exhaustion after light exercise, anxiety or tension, teeth grinding.

   What robs Vitamin B5: Stress, alcohol, tea, coffee.  Destroyed by heat and food processing.

Vitamin B6 ( pyridoxine):  Brewer's yeast, wheat bran, wheat germ, avocados, bananas, organ meats, soybeans, eggs, fish, poultry, oats, peanuts, walnuts, carrots, sunflower seeds, brown rice, cabbage, spinach, cauliflower, brazil nuts, pinto beans, macadamia nuts, honeydew melon, bell pepper, grapes, beets, raisins, pecans, cashews, honey, brussels sprouts, pineapple, potato.

   What it does:  essential for protein digestion and utilization, brain function, and hormone production.  Helps balance sex hormones (useful for PMS and menopause).  Natural antidepressant and diuretic.  Helps control allergic reactions.

   Deficiency signs: Infrequent dream recall, water retention, tingling hands, depression or nervousness, irritability, muscle tremors or cramps, lack of energy, flaky skin.

   What robs Vitamin B6: Alcohol, birth control pills, smoking, high protein intake, processed foods.

Vitamin B9 (folic acid): Beef liver, meats, brewer's yeast, rice bran, leafy greens, carrots, liver, tuna fish, salmon, eggs, whole grains, hazelnuts, cashews, avocados, sesame seeds, asparagus, brussels sprouts, garbanzo beans, kidney beans, cabbage, spinach, broccoli, sunflower seeds, kale, lentils, grapefruit, tomatoes, dates, cantaloupe, artichoke, swiss chard, lemon, green beans, radish, peas, soy, pumpkin, figs

   What it does:  Critical during pregnancy for the development of the brain and nerves.  Always essential for brain and nerve function.  Needed for utilization of protein and red blood cell formation.

   Deficiency signs:  Anemia, eczema, cracked lips, prematurely graying hair, anxiety or tension, poor memory, lack of energy, poor appetite, stomach pains, depression.

   What robs Vitamin B9:  High temperature, light, food processing, and birth control pills.

Vitamin B12 (cyanocobalamin): Oysters, sardines, tuna, cottage cheese, milk, cheese, eggs, shrimp, beef, turkey, chicken, salmon, natural tamari (Japanese soy sauce), tofu, sea vegetables, venison, clams, brewer's yeast, barley grass, 

   What it does: Needed for making use of protein, Helps the blood carry oxygen. Essential for energy.  Needed fro the synthesis of DNA.  Essential for nerves. Deals with tobacco smoke and other toxins.

   Deficiency signs:  Poor hair condition, eczema or dermatitis, mouth oversensitive to heat or cold, irritability, anxiety or tension, lack of energy, constipation, tender or sore muscles, pale skin.

   What robs Vitamin B12: Alcohol, smoking, lack of stomach acid

Biotin:  Egg yolks, sardines, brewer's yeast, beef liver, nuts, whole grain cereals, brown rice, mushrooms, peas, cauliflower, herring, milk, cabbage, oysters, sweet corn, watermelon, cashews, almonds, peanuts, brazil nuts, cherries, Tempeh, grapes, macadamia nuts, avocado, yogurt, oat bran, raspberries, bananas, sweet potatoes, onion, beans, pecans

   What it does:  Particularly important in childhood.  Helps your body use essential fats, assisting in promoting healthy skin, hair, and nerves.

   Deficiency signs: Dry skin, poor hair condition, prematurely graying hair, tender or sore muscles, poor appetite or nausea, eczema or dermatitis.

   What robs Biotin: raw egg whites, which contains avidin (not significant in cooked egg whites), fried foods.

Interesting fact: The nose can smell 10,000 different scents

:)Karen

Probiotics

There are a vast number of live bacteria that live in each of us and they are essential for good health.    There are several thousand billion in each person (more than all the cells in the body) divided into over 400 species, most of them living in the digestive tract.   The word probiotic, means "for life".

In order to keep this simple, I'll just say that there are principally two "families" of beneficial bacteria called Lactobacillus and Bifidobacteria .  To a large extent, these benefical bacteria keep the bad bacteria under control.

The Lactobacillus strains are specific to the small intestine.  These bacteria help reduce levels of harmful bacteria and yeasts and are also responsible for producing lactase, the enzyme responsible for the digestion of milk.  L. acidophilus is also responsible for the production of B vitamins (niacin-B3, folic acid, pyridoxine-B6) during the digestive process. It has antifungal properties, helps reduce blood cholesterol levels, aids digestion and enhances the absorption of nutrients.

Bifidobacterium strains are specific to the large intestine. 

Bifidobacterium bifidum is the predominant organism in the intestinal flora. It aids in the manufacture and synthesis of B-complex vitamins and vitamin K.  B.bifidum improves digestion, which helps in preventing digestive disorders such as constipation and gas, as well as food allergies, to name a few.  They produce lactic and other acids which makes the environment INhospitable to harmful bacteria.   

There are other forms of beneficial, or friendly bacteria that are considered "nonresident bacteria" because they perform a job as they pass through.   These are primarily found in yogurt products and other fermented foods, but not all commercially produced varieties of yogurt contain live cultures and they often contain high fructose corn syrup which is contraindicated for establishing beneficial bacteria.  

Probiotics are known to help with:

*chronic bowel problems, such as Irritable Bowel Syndrome, colitis and Crohn's disease

*constipation and gas

*reducing cholesterol

*acne, & skin related problems, 

*allergies- by lessening the response in the gut to allergenic foods

*arthritis (see below)

*recurrent vaginal or bladder infections (thrush or cystitis)

*cases of diarrhea, especially when brought on by bacterial infections, therefore probiotics are an exotic traveler's best friend!

*softening stool and regulating bowel movements

*enhancing the immune system

*lactose intolerance

*promotes anti-tumor and anti-cancer activity

Here are some things that inhibit or destroy friendly bacteria:

*sugar and highly processed foods

*antibiotics 

*steroids 

*birth control pills

*chlorine and fluoride in tap water

*environmental pollutants

*mental and physical stress

*chemotherapy/radiation therapy

*tobacco

*alcohol

*aging- with age comes a decrease in the quantity of benefical bacteria

*interesting fact*  4 million people die annually from diarrhea related infections, caused by poor sanitary conditions

:) Karen

The Digestive System

Hello again!  I hope you're feeling well after yesterday's feast! :)  Did anyone experience upset stomach, indigestion, gas, or bloating?  I hope not, but would also not be surprised to hear some people say, 'yes.'  There is a very good reason why you may have felt one or a few of those symptoms.

I would like to first give an overview of the GI (gastrointestinal) tract since that is one of the chief complaints among people.  According to my literature in my holistic studies, the most common reason for hospitalization among 15-44 year olds is digestive disorders.  Between the ages of 45-65, digestive problems become the second most common reason for hospitalization.

Later, I will go into more detail of the various common ailments of the GI tract.

Let's first understand how our intricate system works.

At its simplest, the digestive system is a tube running from mouth to anus. Its chief goal is to break down huge macromolecules (proteins, fats and starch), into smaller molecules (amino acids, fatty acids and glucose) that can be absorbed across the wall of the tube, and into the circulatory system to be used by the cells throughout the body. You will hear me refer to "cellular nutrition" throughout the blogs, because cellular nutrition is what feeds our body's organs.

The digestive system can be divided into two main parts: the alimentary tract and the accessory organs. The mouth, pharynx, esophagus, stomach, small and large intestines, rectum and anus make up the alimentary tract .  The salivary glands, liver, gallbladder, and pancreas make up the accessory organs.

Digestion begins in the mouth as food is chewed and mixed with our saliva.  Carbohydrates and proteins are digested differently.  Carbohydrate digestion starts in the mouth when the digestive enzyme, amylase, present in the saliva, starts to break down the food as you chew.  Once you swallow the food and it enters the acidic environment of the stomach, amylase stops working.  Only when the food leaves the stomach and enters into an alkaline environment do we get the next wave of amylase enzymes which are secreted by the  small intestine and pancreas.  This is where the digestion of carbohydrates are completed.    ~~~    Protein on the other hand is not digested in the mouth at all.  It needs the acid in our stomach in order activate the protein-digesting enzyme pepsin.  The protein food may hang out in our stomachs up to three hours until all the complex proteins are broken down into amino acids known as peptides. Once peptides leave the stomach, the pancreas secretes peptidase enzymes which break them down further so the body can utilize them.  There is a lot more that goes into this process but I want to keep it simple.

Fruits are digested relatively quickly, leaving the stomach in about 30 minutes, so it is best to consume fruit on its own as a snack so it doesn't get hung up in the stomach too long causing it to ferment.  So after a meal when you feel like desert, it's best to avoid fruit for this reason.

Can you understand how we can have the symptoms I first asked about?  One reason is the digestion process works differently depending on the types of food we eat, thus it can create an upset in that process if we eat certain foods together.    There are other reasons of course, like not enough stomach acid, deficiencies in certain vitamins, etc.

The Small Intestine has three parts, the duodenum, jejunum and ileum. It receives secretions from the liver and the pancreas, which finalizes the digestion of the nutrients in chyme (the semifluid mass of partly digested food that is emptied by the stomach into the duodenum), absorbs the different products of digestion and moves the remaining residues to the large intestine.  It also consists of cells that secret a variety of substances for the further breakdown of chyme.

The large intestine has four basic functions:   

1. the reabsorption of water 2. the reabsorption of electrolytes 3. the formation of feces 4. the storage of feces

Compared to the small intestine, the large intestine plays a minor role in the digestive process.  The small intestine has glands that secrete a variety of substances but the major substance secreted by the large intestine is mucous and the purpose of the mucous is to protect its walls from materials passing through it (when this happens it's termed "leaky gut"), and for holding fecal matter together.

The liver, gallbladder and pancreas are accessory organs that are closely related to the small intestine.

Liver functions include the following:

• secretion
• synthesis of bile salts
• synthesis of plasma protein
• storage
• detoxification
• excretion
• carbohydrate metabolism
• lipid metabolism
• protein metabolism
• filtering

 The principal function of the gallbladder is to serve as a storage reservoir for bile. Bile is a yellowish-green fluid produced by liver cells. The main components of bile are water, bile salts, bile pigments, and cholesterol.  Bile salts act as emulsifying agents in the digestion and absorption of fats.

When I say the word Pancreas, what do you think of first?  The production of Insulin, right?  Well that it partly right. By the way, did you know that Insulin is a hormone?   The other hormone secreted by the pancreas is glucagon, which is what replenishes the blood sugar if its levels get too low.   Well the pancreas is vitally important in the digestive system because its special cells produce enzymes that break down carbohydrates, fats and proteins.  These enzymes are called amylase, lipase, and protease.  The production of these enzymes depend on many micronutrients, especially vit. B6, so you can see if we're deficient in that particular vitamin, how it can affect a very important organ.     Suboptimum  nutrition often results in suboptimum digestion, which in turn creates suboptimum absorption, so nutritional intake gets worse and worse.   When I say nutritional intake, I am referring to that which is available for the body's cellular use. 

I'll address how you can create balance and optimum organ function by the nutrients you consume.   That is for future blogs.

So that's the digestive system in a nut shell.  Of course a lot more goes into the processing of our food but this gives you a synopsis.

*interesting fact* it takes the stomach and hour to break down cow milk

:)Karen

Welcome

Hello Friends!

Since I have been asked by some people to start a "health blog", I decided to go forward with that request and share some of the knowledge I've learned, and am learning, through studying the natural approaches to Holistic Health.

What constitutes health? Well, it is not merely the absence of disease, but also an abundance of life. We can measure health in 3 ways: 

Performance- both physically and mentally; Absence of ill health- the lack of signs and symptoms of disease; and 

Longevity- a healthy life span.  

What we currently call "health care" is really "disease care".  Think about that for a moment.

Most of us eat whatever we want, unless of course we're on a "diet" and then it only typically constitutes calorie restriction.  It may too, be the only time we really try to eat healthy.  However even if we don't show any signs of illness, we may not necessarily be healthy.  The absence of symptoms could merely mean that we are not yet exhibiting any overt symptoms of illness. If we end up sick, we typically go to the doctor and leave with a medication for our symptoms.  While those medications may sometimes help alleviate the symptoms, they may also create other symptoms that you didn't have before.  Also, what else are those medications doing to our bodies that may not be so good for us?  Antibiotics, for example may be very necessary in order to kill the bacteria that is making you sick, but did you know they also kill your digestive tract's good bacteria?  That in turn sets us up for an overgrowth of yeast colonies which if not addressed can wreak havoc on our body.  There are very simple things you can do to replenish the good bacteria. However, if you end up getting a fungal infection as a result of a yeast overgrowth, typically you get another medication to kill the fungus.  Yet that does not address the root problem!  Taking a probiotic is essential when taking antibiotics because it replenishes your gut with the billions of bacteria needed for essential health and function of the intestinal tract.  Or you can eat yogurt that contain live cultures or drink Kefir (found in the health market refrigerated section of the grocery store). Not all yogurt contains these live cultures. Read the label, and be sure to buy organic yogurt so that you prevent consuming yogurt made w/milk that is tainted with antibiotics and hormones. Keep in mind that yogurt only replenishes transient bacteria, that is, bacteria that passes through as it aids in digestion.  It is important to also replenish the resident bacteria and this can be done through the use of a quality Probiotic supplement.  Remember, not all supplements are created equal, so do your research or contact me for more information.  I will be happy to assist you with your choice of supplements.  With a yeast overgrowth, you must also be careful about sugar intake as this is what yeast feed on, and a lot of yogurts contain high amounts of sugar, so please read labels.  Again, contact me if you need assistance.  I will give more in-depth information on the topic of Probiotics in another blog. You will be surprised at their numerous benefits.

One of the biggest culprits of inadequate nutrients is cooked and/or processed foods. Cooking food at high temperatures and conventional food processing destroys vital nutrients the body needs to function properly.  What's missing from our diets is the organic raw foods that supply these much needed elements.

Every system in our body is connected. For example, did you know our digestive system does not function on its own? There are accessory organs that are vitally important for the proper digestion of our foods, so if one of those organs is not functioning properly, it disrupts all other systems in some way.

That is what Holistic Health is about.  It's imperative to treat our body as a whole and not as separate parts if we want it to run like well-oiled machine.

I will set this blog up so that each blog constitutes a new subject matter.  I will do my best to keep it simple and I will offer links when it applies.

Please come back for future topics.  It is my prayer that you will find this helpful and useful...and that it ultimately causes you to exchange some bad habits for some good ones.  

We're all a work in progress.  Let us help each other be the best we were created to be.

*Interesting fact*- it is impossible to sneeze with your eyes open

:)Karen.