Susan Spear, B.S. Food Science, M.S. Nutrition

Hint: Don’t rely on the very low standards of the FDA in this important decision!

#1 “VITAMIN” TO AVOID:

 FOLIC ACID

Contrary to what you might have heard, folic acid is NOT the same thing as naturally occurring folate.

Naturally occurring folate, known as vitamin B9, is found abundantly in green leafy vegetables (foliage) and other plant foods. Folate is the cornerstone for a process called methylation, affecting over 200 cellular functions in the body, including:

synthesizing and maintaining DNA and RNA

platelets and clotting

production of ATP (energy)

immunity

neurotransmission (mental function)

cell membranes

preventing congenital heart defects

preventing neural tube defects like cleft palate and spina bifida.

Folic acid, although a type of folate, is an imposter – a synthetic type of folate that closely resembles naturally occurring folate with the exception of a methyl group, and this is important. This lack of a methyl group requires additional “processing” done only in the liver, using special enzymes from folate pathway genes. Folic acid is not useful until it is transformed in this pathway. Humans have this pathway, but the story isn’t that simple.

 Are you a Rat?

If you’re a rat, transformation of folic acid is rapid because rats have a high ability to convert folic acid, making it an effective rat supplement…yeah for the rats, but unfortunate for humans. We are only more recently understanding that human folate enzymes are much slower and only transform folic acid at a rate of 2% the rate of a rat. And it gets worse….

In the human liver, the folate pathway genes, known as DHFR and MTHFD1, are slowed by folic acid and go even slower in individuals with recessive genes in this region (up to 40% of the population has an MTHFR polymorphism). This floods the body with unmetabolized folic acid. Is this a problem? Yes. And this occurs at intake levels of 220 mcg – well below the RDA recommended intake of 400 mcg found in vitamin supplements. In the US, there is data that 43% of children <5 years old and 38% of the elderly have high levels of unmetabolized folic acid in their blood (>45nmol/L).

 Here’s what unmetabolized folic acid does:

interferes with mental function,

decreases immunity

increases insulin resistance

increases risk for certain cancers and

increases risk of autoimmunity other adverse health outcomes.

Even when folic acid is transformed, it still interferes with the folate pathway enzymes, contributing to clinically significant symptoms including, but not limited to:

altered lipid metabolism – high cholesterol

liver injury

 In summary, folic acid can interfere with:

folate transport

folate binding to receptors*

getting natural folates into the cell

blood levels of folate (lab results get skewed)

masking vitamin B12 deficiency

methylation of sperm (fertility)

 *This is similar to when carbon monoxide (instead of oxygen) binds to the hemoglobin molecule, causing suffocation. All kinds of cellular dysfunction occur when folic acid blocks active methylated folate from the receptors.

Folic acid is easy to commercially produce compared to the methylated version, and it seemed like a good idea to use it in 1998 when it was added to commercial flours, cereals, and other foodstuffs, including vitamins, to prevent birth defects like spina bifida. It turns out, however, that the slow transformation of folic acid in humans doesn’t produce the active form of folate in the way we thought it would and promotes dangerous unmetabolized folic acid, as well as other negative health effects.

Nutritionists and doctors agree that folate supplementation is beneficial and crucial in pregnancy, but the type of folate matters.

Folic acid has unintended consequences, outlined above, and falls short as a safe and optimal folate supplement. It has a more limited ability to facilitate methylation and protect against neural tube defects, like spina bifida, in some individuals when compared to active folate. There are better options for everyone, especially those with genetic variations in MTHFR pathways.

Carriers of certain polymorphisms in genes related to folate metabolism or absorption can better benefit from 5-methylTHF instead of FA. 5-MethylTHF [also known as (6S)-5-methylTHF] is the predominant natural form that is readily available for transport and metabolism. (Obeid R, Holzgreve W, Pietrzik K. 2013)

  #2 “VITAMIN” TO AVOID:

 B12 in the form of CYANOCOBALAMIN

 B12 often needs to be supplemented, but cyanocobalamin is not an active form.  “Cyano” is cyanide, a toxic molecule that must be removed from the cobalamin portion before the body can use it. The body does remove it, but why ingest something that has a cyanide molecule - and is inactive - when other active forms are available?

 WHAT TO DO!

Eat your greens!

Good dietary sources of folate are available in vegetables like broccoli, leafy greens, and other plant foods. If you don’t eat enough greens or are thinking of getting pregnant, consider a supplement of active folate.

Avoid foods fortified with folic acid!

Folic acid is always listed on an ingredient label. Avoid folic acid fortified foods whenever possible. Unfortunately, commercial flours and breads made with flour all contain folic acid. Choose naturally occurring folate instead.

 B12 is available from animal protein.

Foods like eggs, cheese, meat, shellfish, fish, and poultry are all good sources of B12. Antacids will interfere with the ability to absorb B12, so if you frequently take an antacid or proton-pump inhibitor, beware of B12 deficiency!

Vitamin Resources for Folate and B12:

Here is a vitamin supplement that contains both active folate and active B12 and is free from artificial additives. Another great option for those concerned with common genetic polymorphisms is PureGenomics.

Active naturally occurring folates are commonly referred to as methylfolate and folinic acid on supplement labels. Active folate may also appear as L-5-methylTHF or (6S)-5-methylTHF.

 Active forms of B12, are known as methylcobalamin or adenosylcobalamin.

Folate and B12 actually work together. It is important to make sure B12 is adequate before adding supplemental folate.

Prenatal Vitamins:

Prenatal vitamins are not well defined, and ingredients can vary widely. There are great options that include the active forms of folate and B12: Designs for Health Prenatal Pro.

For those interested in adding physician selected plant-based support, like red raspberry leaf, milk thistle (great for the liver), and ginger, in addition to CoQ10 to support cardiovascular health as well as vitamins and minerals, Seeking Health Optimal Prenatal is a great choice and takes prenatal supplementation to the “next level”.

 If you prefer to choose another brand, here are some additional recommendations specific to prenatal vitamins and supplementation:

Vitamin A (retinol or retinyl palmitate) helps with lung development – many brands only use beta-carotene, which can be converted to vitamin A, but isn’t always - and its role is different from vitamin A!

Iodine (to combat chlorine, bromide, and fluoride in the environment and help brain development in the fetus)

Choline

Vitamin B2

Vitamin B6,

Vitamin D3

 Vitamin E

Vitamin B5

Calcium, 

Magnesium, 

Zinc

Selenium

Chromium and Molybdenum should be considered

Omega-3 fatty acids

 In conclusion, not all vitamins are created equal and being attentive to the types of ingredients in your supplements is important. If you choose to supplement, make sure your supplement contains the best quality ingredients with the ability to optimally deliver the nutrients it contains.

 Affiliate Disclosure

In compliance with FTC disclosure, assume that any links on this site are affiliate links of which Nutritious Insight, LLC receives a small commission from the sale of that item, but the price is the same whether you purchase through the affiliate link or not. While these links do provide compensation to Nutritious Insight, LLC, they also provide a convenient resource to quickly connect with products that align with the wellness mission of Nutritious Insight, LLC.

I will post affiliate links to products that I personally use or support and would recommend regardless of the affiliate link. While I personally purchase and/or review each product in a link, products are purchased from third party companies which I do not control or have a financial interest in other than the affiliate status. This means that I cannot ensure that any product purchased through these links is shipped in a timely fashion, properly packaged, or is guaranteed to please you. If there is a problem with the product, concerns should be directed to the company it was purchased from.

  REFERENCES:

Aarabi M, San Gabriel MC, Chan D, et al. High-dose folic acid supplementation alters the human sperm methylome and is influenced by the MTHFR C677T polymorphism. Human Molecular Genetics. 2015;24(22):6301-6313. doi:10.1093/hmg/ddv338.

Bailey SW, Ailing, JE. The extremely slow and variable activity of dihydrofolate reductase in human liver and its implications for high folic acid intake. Proceedings of the National Academy of the Sciences of the United States of America. 2009 Sep 8;106(36). PubMed PMID: 19706381.

Greenberg JA, Bell SJ. Multivitamin Supplementation During Pregnancy: Emphasis on Folic Acid and l-Methylfolate. Reviews in Obstretics and Gynocology. 2011;4(3-4):126–7. PubMed PMID: 22229066.

Kalmbach RD, Choumenkovitch SF, Troen AP, Jacques PF, D’Agostino R, Selhub J. A 19-Base Pair Deletion Polymorphism in Dihydrofolate Reductase Is Associated with Increased Unmetabolized Folic Acid in Plasma and Decreased Red Blood Cell Folate. The Journal of Nutrition. 2008;138(12):2323-2327. doi:10.3945/jn.108.096404.

Li K, Wahlqvist ML, Li D. Nutrition, One-Carbon Metabolism and Neural Tube Defects: A Review. Nutrients. 2016;8(11):741. doi:10.3390/nu8110741. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133124/

Newman V, Lyon RB, Anderson PO. Evaluation of prenatal vitamin-mineral supplements. Clin Pharm. 1987 Oct;6(10):770-7.

Obeid R, Holzgreve W, Pietrzik K. Is 5-methyltetrahydrofolate an alternative to folic acid for the prevention of neural tube defects? Journal of Perinatal Medicine. 2013 Sep 1;41(5):469–83. PubMed PMID: 23482308.

Page R, Robichaud A, Arbuckle TE, Fraser WD, MacFarlane AJ. Total folate and unmetabolized folic acid in the breast milk of a cross-section of Canadian women, The American Journal of Clinical Nutrition, Volume 105, Issue 5, 1 May 2017, Pages 1101–1109, https://doi.org/10.3945/ajcn.116.137968

Paniz C, Bertinato JF, Rodrigues Lucena M, De Carli E, et al. A Daily Dose of 5 mg Folic Acid for 90 Days Is Associated with Increased Serum Unmetabolized Folic Acid and Reduced Natural Killer Cell Cytotoxicity in Healthy Brazilian Adults, The Journal of Nutrition, Volume 147, Issue 9, 1 September 2017, Pages 1677–1685, https://doi.org/10.3945/jn.117.247445

Pietrzik K, Bailey L, Shane B. Folic acid and L-5-methyltetrahydrofolate: comparison of clinical pharmacokinetics and pharmacodynamics. Clin Pharmacokinet. 2010 Aug;49(8):535-48. doi: 10.2165/11532990-000000000-00000

Pfeiffer CM, Sternberg MR, Fazili Z, Yetley EA. Lacher DA, Bailey RL, Johnson CL. Unmetabolized folic acid is detected in nearly all serum samples from US children, adolescents, and adults. The Journal of Nutrition. 2015 Mar;145(3):520–31. PubMed PMID: 2573468.

Prinz-Langenohl R, Bramswig S, Tobolski O, Smulders YM, Smith DE, Finglas PM, Pietrzik K. [6S]-5-methyltetrahydrofolate increases plasma folate more effectively than folic acid in women with the homozygous or wild-type 677C–>T polymorphism of methylenetetrahydrofolate reductase. British Journal of Pharmacology. 2009 Dec;158(8):2014–21. PubMed PMID: 19907061.

Selhub J, Rosenberg IH. Excessive folic acid intake and relation to adverse health outcome. Biochimie. 2016 Jul;126:71-8. doi: 10.1016/j.biochi.2016.04.010. Epub 2016 Apr 27.

Smith AD, Kim YI, Refsum H. Is folic acid good for everyone? The American Journal of clinical nutrition. 2008 Mar;87(3):517–33. PubMed PMID: 18326588.

Strohle A, Bohn T. Folate and prevention of neural tube defects: new insights from a bayesian model. International Journal for Vitamin and Nutrition Research. 2015;85(3-4):109–11. PubMed PMID: 26780389.

Tam C, O’Connor D, Koren G. Circulating Unmetabolized Folic Acid: Relationship to Folate Status and Effect of Supplementation. Obstetrics and Gynecology International. 2012;2012:485179. doi:10.1155/2012/485179. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3317000/

Wiens D, DeSoto MC. Is High Folic Acid Intake a Risk Factor for Autism? A Review. Brain Sciences. 2017;7(11):149. doi:10.3390/brainsci7110149. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5704156/

What we choose to eat for breakfast has an amazing effect on how we eat and feel the rest of the day. Here you will learn about the type of breakfast that research has shown can optimize energy, balance hormones, and supply nutrition to help create a day full of clarity, satisfaction, and balanced mood.

It isn’t about counting calories but about choosing foods that will help us feel full, resupply our energy, build muscle, and keep our hair, skin, and nails beautiful.

The right type and balance of nutrients at breakfast can also prevent overeating later in the day, optimize brain function, promote healthy blood pressure and good triglycerides, and keep type 2 diabetes from becoming a part of your life. The best breakfasts make you beautiful inside and out!

WHAT’S WRONG WITH CEREAL OR A BAGEL?

It’s common in the United States to consume cereal, bagels, toast, sweet rolls, and juices for breakfast. While eating breakfast is good, eating mostly carbohydrates, like those mentioned above, aren’t a great option. These foods promote blood sugar spikes, energy crashes, and hunger long before lunch time. This type of breakfast also doesn’t help maintain or build muscle.  Whole grain options can provide benefits and slow blood sugar spikes, but they are still carbohydrates and must be understood for the effect they can have in our bodies, especially if eaten in excess and in the absence of other macronutrients.

BREAKFAST IS ABOUT PROTEIN

A higher protein breakfast brings benefits like feeling full, stabilizing hormones, and promoting healthy triglyceride levels. What makes a breakfast higher in protein for the average individual? Consuming around 21 grams of protein for children and 21-30 grams of protein for an adult. In fact, eating around 30 grams of protein at breakfast for the average adult is optimal for building muscle and promoting a leaner body, especially as we age.

The amount and type of food needed to provide the 21-30 grams of protein is not excessive but does require attention to the types of food we choose for breakfast. It really doesn’t take long to understand how to make protein a bigger part of breakfast. And if you want to build muscle and help prevent age-related muscle decline, aiming for around 30g of protein for breakfast can be a good choice.

5 RECIPES PROVIDING ˜ 30g PROTEIN:

These recipes focus on protein while also including healthy fat, lower carbohydrates, and no added sugar. There are plant and animal protein options, as well as dairy-free, grain free, and egg-free options. All are gluten-free. All are complete meals and some can be taken on the go. Protein powders will list the amount of protein in a serving - check this when measuring it for your recipe and adjust for appropriate amount. Nutritional content listed with each recipe is approximate - to be used as a guideline.

Dairy Sensitivities? In the steel-cut oatmeal and egg recipes, it’s possible to exchange or substitute protein sources, depending on your dietary needs. 1 Serving of Collagen Protein is dairy free and is roughly equivalent to 1 Serving of grass-fed whey protein powder or 1 C of Greek yogurt in terms of protein content (approx. 20-24 g of protein). In the Egg Ranchero recipe, an 2 additional egg whites can be used in the egg scramble in place of the Greek yogurt to maintain protein content.

Eggs Cinco de Mayo Style

1 Serving

·       3 Large Eggs + 2 Egg Whites (1/3 C Egg Whites)

·       1 Corn Tortilla, Gluten-free, heated, not fried (optional)

·       ¼ Avocado

·       2 TBSP Greek Yogurt, Plain,Grass-fed,Full Fat (optional)

·       1/3 C Kirkland Brand Medium Salsa

·       1 TBSP Green Onion, chopped

·       1 TBSP Cilantro (optional)

Scramble eggs with a little olive oil in a non-stick pan. Place scrambled eggs on a plate and serve with corn tortilla and remaining toppings. An additional egg white can be used in the egg scramble in place of the Greek yogurt to maintain protein content

Calories: 422, Protein: 30g, Fat: 22g, Carbohydrate: 26g, Fiber: 4g.

 Greek Yogurt-Whey Parfait

1 Serving:

·       ½ C Plain Greek Yogurt  Full-fat (Grass-fed preferred)

·       1/2 serving (one scoop -12 g) Grass-fed Unflavored Whey Protein Powder

·       1 TBSP Almond Butter

·       1 TBSP (6g) Cacao Powder

·       Stevia or monk fruit sweetener to taste

·       1/3 C Organic Strawberries, Raw, sliced

·       1/4 C KIND Healthy Grains Granola Clusters, Vanilla Blueberry w/Flax

Stir yogurt, whey, cacao powder, peanut butter powder, and stevia together. This will be the bottom layer of the parfait. Place in a cup or other suitable container and top with strawberries and cereal. This can be eaten right away or refrigerated overnight.

Hint: Make a larger batch of the yogurt and store for the week. Just measure out a serving of yogurt when ready to eat and add berries and cereal.

Variations: You can use raspberries, blackberries, or blueberries or a mix of berries. Frozen berries are fine to use, just make sure they’re not packed in syrup or have any additives.

Calories: 396, Protein: 30g, Fat: 17g, Carbohydrate: 33 g, Fiber: 6 g

 Chocolate Orgain Protein Smoothie (Low Net Carb, Plant Proteins Only)

1 Serving

·       3 scoops Chocolate Orgain Protein Powder

·       6 Ice Cubes

·       1/2 of an Avocado

·       1 C Unsweetened Almond Milk

·       ½ -1 C Filtered Water as preferred for thickness

Place all ingredients in a blender and blend until smooth. Drink immediately.

Variation: a handful of greens or greens powder can be added for extra nutrition

Calories: 382, Protein: 34g, Fat: 20g, Carbohydrate: 30g, Fiber: 17g

  High Protein Steel Cut Oatmeal

1 Serving

·       ½ C cooked steel cut oatmeal

·       1 TBSP Chia seeds

·       3 TBSP Sliced Almonds

·       1/2 serving (11-12 g protein) collagen powder, or grass-fed Whey Protein 

·       ½ C Blueberries

·       1 tsp Maple Syrup (optional)

·       ½ C unsweetened coconut milk

Calories: 495; Protein: 26-30 g, Fat 24 g, Carbohydrate: 52 g, Fiber: 16 g.

or

·  ½ C Greek Yogurt Full Fat, Grass-fed can be used in place of a protein powder and no coconut milk would be used.

If using Greek yogurt, Calories would increase to 548, fat would increase to 26 g, and carbs would increase to 56 g.

  Bison Burger Breakfast (autoimmune diet friendly)

1 Serving

·       ¼ lb Bison Burger

·       1 cups Mixed Greens

·       1 TBSP Homemade Mustard Vinaigrette*

Cook bison on a grill or pan fry. Salt and Pepper to taste. Toss mixed greens with homemade mustard vinaigrette. Enjoy!

*Mustard Vinaigrette:

·       ¾ C Extra Virgin Olive Oil

·       ¼ C Red Wine Vinegar

·       1 TBSP Dijon Mustard

·       Pinch of Sea Salt

Combine all ingredients in a glass jar. Shake well.

 Bison Breakfast Calories: 372, Protein: 32g, Fat: 20g, Carbs: 22g, Fiber: 7g

 Affiliate Disclosure

In compliance with FTC disclosure, assume that any links on this site are affiliate links of which Nutritious Insight, LLC receives a small commission from the sale of that item, but the price is the same whether you purchase through the affiliate link or not. While these links do provide compensation to Nutritious Insight, LLC, they also provide a convenient resource to quickly connect with products that align with the wellness mission of Nutritious Insight, LLC.

I will post affiliate links to products that I personally use or support and would recommend regardless of the affiliate link. While I personally purchase and/or review each product in a link, products are purchased from third party companies which I do not control or have a financial interest in other than the affiliate status. This means that I cannot ensure that any product purchased through these links is shipped in a timely fashion, properly packaged, or is guaranteed to please you. If there is a problem with the product, concerns should be directed to the company it was purchased from.

 REFERENCES:

 Baum JI,  Gray M, Binns A; Breakfasts Higher in Protein Increase Postprandial Energy Expenditure, Increase Fat Oxidation, and Reduce Hunger in Overweight Children from 8 to 12 Years of Age. The Journal of Nutrition, 2015:145(10): 2229–2235. https://doi.org/10.3945/jn.115.214551

Hoertel HA, Will MJ, Leidy HJ. A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese “breakfast skipping”, late-adolescent girls. Nutrition Journal. 2014;13:80. doi:10.1186/1475-2891-13-80.

Leidy H, Racki E. The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in “breakfast-skipping” adolescents. International journal of obesity (2005). 2010;34(7):1125-1133. doi:10.1038/ijo.2010.3.

Maki KC, Phillips-Eakley AK, Smith KN. The Effects of Breakfast Consumption and Composition on Metabolic Wellness with a Focus on Carbohydrate Metabolism. Advances in Nutrition. 2016;7(3):613S-621S. doi:10.3945/an.115.010314.

Mamerow MM, Mettler JA, English KL, et al. Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults. The Journal of Nutrition. 2014;144(6):876-880. doi:10.3945/jn.113.185280.

Neumann BL, Dunn A, Johnson D, Adams JD, Baum JI. Breakfast Macronutrient Composition Influences Thermic Effect of Feeding and Fat Oxidation in Young Women Who Habitually Skip Breakfast. Nutrients. 2016;8(8):490. doi:10.3390/nu8080490.

Hursel R, van der Zee L, Westerterp-Plantenga MS. Effects of a breakfast yoghurt, with additional total whey protein or caseinomacropeptide-depleted α-lactalbumin-enriched whey protein, on diet-induced thermogenesis and appetite suppression. British Journal of Nutrition. 2010;103(5):775-780. doi:10.1017/S0007114509992352.

Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition & Metabolism. 2014;11:53. doi:10.1186/1743-7075-11-53.

Qian F, Korat AA, Malik V, Hu FB. Metabolic Effects of Monounsaturated Fatty Acid–Enriched Diets Compared With Carbohydrate or Polyunsaturated Fatty Acid–Enriched Diets in Patients With Type 2 Diabetes: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Diabetes Care. 2016;39(8):1448-1457. doi:10.2337/dc16-0513.

Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition. 2018;15:10. doi:10.1186/s12970-018-0215-1.

I’m big on getting enough electrolytes and replenishing glucose, but I’m NOT going to recommend that you grab a popular sport drink to supply those electrolytes and energy. Why? Because there are much better options…ones that don’t include the excess sugar (fructose), artificial sweeteners, artificial flavors, and artificial dyes. I’m happy to share these options, along with some deeper understanding about electrolytes, in this month’s nutritious insight.

WHAT ARE ELECTROLYTES?

Electrolytes are the charged minerals dissolved in the blood and other body fluids. In the human body these are sodium, potassium, calcium, chloride, bicarbonate, phosphorous, and magnesium. They help our body function properly by regulating the amount of fluid in our body, the pH (acidity) of our blood, blood pressure, muscle and nerve function, and tissue repair. Obviously, they are critical to life.

GETTING ELECTROLYTES

First, plain water is great for hydration, but it does NOT supply electrolytes (mineral ions).

Electrolytes can be found in fruits and vegetables, seafood, salt, and dairy. Normally, our diet can supply sufficient electrolytes. But some of us need more than others - especially if we’re outside a lot in a hot climate, participate in heavy aerobic exercise, take certain medications like diuretics or lithium, have kidney disease, or have diarrhea or vomiting. Basically, any activity that produces a “loss of fluid” or sweating can produce an electrolyte imbalance.

Other things will also influence our electrolyte status. Air travel, aging, poor diet, genetics, and cancer will impact our electrolyte and fluid balance.

But don’t start chugging down additional electrolytes just yet. Electrolyte drinks are medicines, not beverages, and need to be used correctly.

The most important thing is to have a balanced electrolyte profile. You can either have too much or too little of any electrolyte. For example, certain cancers will increase the risk of excess calcium, while cancer treatment can cause deficiencies. Over-consuming electrolytes after participating in sports also creates problems.

Understanding your particular situation will help you understand when you might need additional electrolyte support. Otherwise just drink water to stay hydrated!

 WHEN TO CONSIDER ADDING ELECTROLYTES

 Over an hour of strenuous exercise or activity that produces sweating.

 Frequent muscle cramps

 Hot weather/perspiration/exhaustion

 Illness that includes diarrhea or vomiting

 Severe dehydration

 Use of medications like diuretics or lithium

 Frequent air travel

Symptoms of electrolyte imbalances can include confusion, twitching, muscle spasm or cramps, weakness, excessive tiredness, seizures, moodiness or irritability, dry mouth, stomach pain, or heart rhythm disturbances. Again, imbalances can be caused by either an excess or lack of an electrolyte. For most people, though, imbalances are due to a loss of electrolytes.

The most common imbalances are low levels of sodium and potassium, and these are the ones typically supplied in an sport electrolyte drinks, gels, or candies. But sports drinks also include sugar. It can be useful for the athlete replacing muscle glycogen, but not everyone needs that.

The real problem with sport beverages/products is that these often contain EXCESS sugar, as well as other artificial ingredients.

Sometimes you only need electrolytes and water. The athlete can always add additional fuel, but only when necessary.

ELECTROLYTE OPTIONS:

You have the choice to consume only electrolytes instead of the combination of electrolytes and sugars used in sport drinks.  This is a great option for both the athlete and non-athlete. You can get a lemon flavored Electrolyte Powder for rapid rehydration or non-flavored Electrolyte Capsules or Electrolyte Drops which can be used before, during, and after exercise.

If you don’t mind the flavor of a plain electrolyte in water, you can use a specially formulated electrolyte concentrate containing zinc, magnesium, sodium, chloride, and potassium. This is a rapid rehydration option.

REFUELING FOR THE ATHLETE:

For athletes who are interested in refueling with appropriate amounts of energy (sugar) and electrolytes during a workout, here’s a recipe that can be adjusted to your needs:

 Mix in a sport bottle:

2 Tablespoons Maple Syrup

12 oz. Filtered Water

1-3 pinches of Sea Salt

If it’s cool outside, simply add 2 tablespoons of maples syrup to a bottle of water and add sea salt. If the weather is hot, you can take separate electrolyte capsules as well.

When you train hard for more than an hour, it’s a good idea to refuel with 100-300 calories/hour depending on your size, the intensity of the exercise, and how long you exercise. Maple syrup contains 100 calories in 2 tablespoons, so this can be easily adjusted for your workout.

Why Maple Syrup? It is much higher in glucose than fructose (good news for your liver), low on the glycemic index, high in minerals and antioxidants, easy on the intestines, and tastes good.

YOU HAVE A CHOICE

Gluten has been in the human diet for thousands of years, yet remains one of the most confusing and frustrating dietary topics in modern nutrition. Should you eat it or avoid it? Is a “gluten-free” diet really better for you or is it just the latest diet fad? Well, that depends….and this is what I’ll discuss today.

 What is gluten?

Gluten is the name of the storage proteins found in the seeds (grains) of grass, and there are over 1,000 sub-fractions which have been identified. Yes, all grains contain gluten, because these proteins, along with starch in the endosperm, are necessary to help nourish a germinating seed.

 And yet, only one sub-fraction of gluten, alpha-gliadin, is considered to be gluten when it comes to identifying the gluten-containing grains in the US. By this definition, only wheat, barley, rye, spelt, and triticale are on the list.

 But this is incomplete. Other sub-fractions of gluten are found in oats, rice, corn, and millet, but since they don’t contain alpha-gliadin, they are not on the list of gluten containing grains. This is not scientifically sound and misleads consumers.

 What does the “gluten-free” label really mean?

The “gluten-free” label is an interesting label. Although there are over 1,000 sub-fractions of gluten, only one sub-fraction matters in the current regulations – alpha-gliadin. When it comes to labeling, only items which DO NOT contain wheat, barley, rye, spelt, and triticale will carry the “gluten-free” label.

 However, knowing that gluten includes many other proteins in many other grains, a more accurate description of the current “gluten-free” label would be “alpha-gliadin-free”. It is worth discussing the idea of labeling products as “grain-free” vs. “gluten-free”, since the definition of “gluten-free” remains limited.

 Why does gluten in the diet matter?

Gluten is a protein, so it can elicit an immune response in the body, and this can have serious consequences on our health. It depends on genetic, environmental, and lifestyle components for each individual, but it is estimated that up to a third of the population has some sort of negative response to gluten. Consuming gluten may not be in your best interest for general health and may even be life threatening. Having an accurate understanding of how you react to gluten is important for protecting health.

 How do I know if gluten might be a problem?

If gluten is a problem for you, it is defined as either an allergy or a sensitivity. There are four categories of gluten reactions:

 1.     Allergy

2.     Celiac Disease

3.     Non-Celiac Gluten Sensitivity

4.     Non-immune malabsorption Syndrome

 The first category is a traditional allergy to wheat. This is determined by a blood test or the traditional allergy skin prick, developed in the 1950’s. A traditional allergy to wheat will trigger a histamine immune response known as IgE and is easily detected. This is similar to a peanut allergy.

 The other three categories are not allergies because they will not elicit an IgE response. Instead, other immune responses occur, including antibody production, and may involve IgA(lungs and intestine), IgG (systemic), and IgM (initial) responses. These are known as gluten sensitivities and are the major source of gluten-related disorders.

 The most familiar category of gluten sensitivity is specific to the intestinal tract and the alpha-gliadin sub-fraction. This is known as Celiac disease, a life threatening autoimmune disorder. This can produce bloating, abdominal pain, irritable bowel, weight gain, malabsorption of nutrients, intestinal lesions, villous atrophy, and internal bleeding. It is generally diagnosed by the presence of antibodies to alpha-gliadin and a positive test for transglutaminase 2 (IgG). But sometimes Celiac is so subtle in its course that it isn’t correctly diagnosed until there is extensive and irreversible damage to the intestinal tract and other organs, including the liver, brain, and thyroid.  It has been shown that it can take up to eleven years to receive a correct diagnosis.1,2

 Why the difficulty? Because gluten sensitivity isn’t reliably specific to alpha-gliadin IgG test. Some Celiac patients will never test positive for antibodies to alpha-gliadin using the IgG fraction, yet their intestines will exhibit the end stage damage seen in those with antibodies to alpha-gliadin. They know they feel better when not consuming gluten, but their blood work testing for IgG responses doesn’t indicate a problem.

 Despite the possibility of no IgG antibodies, alpha-gliadin reaction is clearly the “gateway” to understanding gluten sensitivity, as it is the most likely to be identified based on current laboratory testing. As more research is conducted, though, we are learning that people who tend to react to the alpha-gliadin commonly also react to the other sub-fractions of gluten at some level. And this creates inflammation not only in the gut but also outside of the gut, begging a deeper understanding of gluten sensitivity and other immune responses.

 Gluten sensitivity really is an autoimmune disease with diverse manifestations, meaning it may produce symptoms outside of the intestinal tract.3 And this brings us to the next type of reaction: Non-Celiac Gluten Sensitivity. It can manifest as joint pain, arthritis, brain fog, ataxia, neuropathy, headaches (migraines), depression, eczema, skin rashes, carpel tunnel, Hashimoto’s thyroid disease, Schizophrenia, anxiety, ADHD, autism, hair loss, weakened vessel walls, and liver cirrhosis.3-13 Symptoms that manifest outside of the intestinal tract have been less likely to be recognized and diagnosed as being related to gluten since they may produce responses with IgA and IgM as opposed to IgG, and patients can suffer for years before understanding the role of gluten in producing these inflammatory responses and problems.

 The last type of sensitivity is identified as Non-Immune Malabsorption Syndrome and occurs because gluten sensitivity has destroyed the villi lining the intestinal wall responsible for nutrient absorption. This may be the only sign of a gluten intolerance.

How can you test for gluten sensitivity?

The least expensive and easiest way to test your sensitivity to gluten is to COMPLETELY avoid it for at least two weeks and then see how you feel. This refers to avoiding alpha-gliadin, so it would be anything containing wheat, barley, or rye. After two weeks, you can reintroduce these grains and see how you feel. This can be pretty dramatic for some people. For others it can be subtle, but the longer you abstain, the better you feel. The gold-standard for trying this is six months, because some patients have really inflamed systems that need to heal from other infections and toxins, including mold and glyphosates from pesticides which can produce symptoms similar to gluten sensitivity. Those who find they’re sensitive may want to go a step further and eliminate all grains from the diet in order to truly assess their ability to optimize their health.

 Eliminating gluten becomes easier with practice, but it may initially feel like there’s a lack of options for eating. Resist the temptation to buy processed “gluten-free” products as these often contain hydrogenated oils and sugars and are no better for you than other processed foods. There are some options for pasta and bread products without gluten, but try to break the bread and pasta habit altogether and substitute other foods. Make “gluten-free” bread or pasta an occasional food rather than a staple food since many of these can raise your blood sugar substantially.

 The best way to understand your gluten tolerance is to combine an elimination diet with blood and DNA testing. Using only a blood tests to determine gluten tolerance is limited because it will only analyze immune response related to IgG, IgA, IgE, and IgM pathways known as the T Helper 2 response (TH2). It will not account for those whose sensitivity takes the T Helper 1 pathway (TH1), which will react to gluten as a toxin and try to get rid of it, producing inflammatory damage but no Ig cell response. Both pathways can lead to autoimmunity but only one will be detected by the blood test. This is where DNA testing can be helpful.

 1.     DNA:

Checking for the HLA DQ on chromosome 6. There are two genes but lots of different alleles which present on the genes. The Celiac variant markers are DQ 2, DQ 2.5, and/or the HLA DQ8 genes. The other markers, which are not indicative of Celiac but gluten sensitivity, are the DQ1 or DQ3 genotype patterns, and these are associated with neurological symptoms such as depression, neuropathy, Schizophrenia, arthritis, anxiety.  Not all DNA tests will go beyond the DQ2 and DQ 8 SNP’s related to Celiac. The DQ1 and DQ3 may also need to be tested. The full test is available at www.glutenfreesociety.org

 2.    Blood Test

Array 3 from Cyrex Labs. This test looks for 12 different peptides to gluten, not just the gliadin fraction that is the traditional lab test. More information can be found at www.cyrexlabs.com

  REFERENCES

 1.      Van Heel DA, West J., Recent advances in coeliac disease. Gut. 2006 Jul;55(7):1037-46.

 2.      Goddard CJ, Gillett HR., complications of coeliac disease: are all patients at risk? Postgrad Med J. 2006 Nov;82(973):705-12.

 3.      Hadjavassilios, M. Gluten Sensitivity: from Gut to Brain. Lancet Neurol 2010; 9: 318–30.

 4.      Marietta E, Black K, Camilleri M, Krause P, Rogers RS 3rd, David C, Pittelkow MR, Murray JA. A new model for dermatitis herpetiformis that uses HLA-DQ8 transgenic NOD mice, J Clin Invest. 2004 Oct;114(8):1090-7.

 5.      Lindqvist U, Rudsander A, Boström A, Nilsson B, Michaëlsson G., IgA antibodies to gliadin and coeliac disease in psoriatic arthritis, Rheumatology (Oxford). 2002 Jan;41(1):31-7.

 6.      Humbert P, Pelletier F, Dreno B, Puzenat E, Aubin F, Gluten intolerance and skin diseases, Eur J Dermatol2006; 16 (1): 4-11.

 7.      Selva-O'Callaghan A, Casellas F, de Torres I, Palou E, Grau-Junyent JM, Vilardell-Tarrés M., celiac disease and antibodies associated with celiac disease in patients with inflammatory myopathy, Muscle Nerve. 2007 Jan;35(1):49-54.

 8.      Hadjivassiliou M, Grünewald R, Sharrack B, Sanders D, Lobo A, Williamson C, Woodroofe N, Wood N, Davies-Jones A., Gluten ataxia in perspective: epidemiology, genetic susceptibility and clinical characteristics, Brain. 2003 Mar;126(Pt 3):685-91.

 9.      Hadjivassiliou M, Aeschlimann D, Grünewald RA, Sanders DS, Sharrack B, Woodroofe N, GAD antibody associated neurological illness and its relationship to gluten sensitivity, Acta Neurol Scand. 2010 Apr 15.

 10.    Eaton W, Mortensen PB, Agerbo E, Byrne M, Mors O, Ewald H., Coeliac disease and schizophrenia: population based case control study with linkage of Danish national registers, BMJ. 2004 Feb 21;328(7437):438-9.

 11.    Hadjivassiliou M, Grünewald RA, Chattopadhyay AK, Davies-Jones GAB, Gibson A, Jarratt JA, et al. Clinical, radiological, neurophysiological and neuropathological characteristics of gluten ataxia. Lancet 1998;352:1582-5.

 12.    J Neurol Neurosurg Psychiatry. 2006 Nov;77(11):1262-6., Hadjivassiliou M, Grünewald RA, Kandler RH, Chattopadhyay AK, Jarratt JA, Sanders DS, Sharrack B, Wharton SB, Davies-Jones GA, Neuropathy associated with gluten sensitivity.

 13.    Gluten sensitivity: from gut to brain., Hadjivassiliou M, Sanders DS, Grünewald RA, Woodroofe N, Boscolo S, Aeschlimann D, Lancet Neurol. 2010 Mar;9(3):318-30.

 14.    http://www.acupunctureintegrated.com/articles/malabsorption-syndromes-and-celiac-disease

 15.    www.glutenfreesociety.org

The Story Behind Apple Cider Vinegar and Other Vinegars with the “Mother”.

When it comes to vinegar, the “Mother” makes it! So, what is the “Mother”?

The “Mother” is a naturally formed substance from cellulose and acetic acid bacteria that, when added to alcohol during fermentation, turns alcohol into vinegar (acetic acid). It is the strand-like proteins (enzymes) connected in chains that, when mature, resemble a web-like substance. When the liquid is held up to the light, the “Mother” can be seen as a dark cloudy sediment. It often settles to the bottom of the container.

 Vinegars with the “Mother” are considered raw and will not be filtered or pasteurized in order to maintain the “Mother”. In fact, it is not necessary to refrigerate this type of vinegar as it will keep for long periods of time, as long as it isn’t exposed to light and heat.

 Vinegars which contain the “Mother” contain beneficial enzymes and minerals, including potassium, and antioxidants. In contrast, vinegars which are filtered, pasteurized (overheated), or over-processed will not contain the “Mother” or these beneficial substances.

 Can the “Mother” be eaten?

Absolutely! It contains enzymes and minerals. Simply shake the vinegar bottle gently to mix the contents and distribute the “Mother” for consumption.

 The Benefits of Vinegar

Most of the documented benefits from vinegar in the scientific literature seem to point to the acetic acid content rather than specifically to the “Mother”, however, this may be incomplete as more studies are conducted. Much of recorded history has relied on the raw, unpasteurized vinegar with the “Mother” as the source of culinary and medicinal vinegars. In my experience, it is best not to underestimate the power of a whole food and I would personally choose the vinegar with the “Mother”.

 Blood Sugar Control, Diabetes, and Weight

A 2013 study conducted at Arizona State University found that drinking 1-2 Tablespoons of vinegar (>4% acetic acid) in a glass of water at the beginning of lunch and dinner was found to reduce blood sugar significantly in adults at risk for type 2 diabetes versus those who didn’t consume the vinegar drink. High blood sugar is a precursor to type 2 diabetes, so this has implications in diabetes research.

 Controlling blood sugar is an important component of weight management. A 2009 study in Japan showed that Vinegar consumption (1-2 T twice per day) reduced waist circumference, weight, and lowered triglycerides. Another 2005 study found that vinegar consumption helped participants feel full and reduced calorie consumption 200-275 calories/day. Increased insulin sensitivity has also been noted.

 Vinegar can be helpful for reducing blood sugar when consuming starch. For example, a 2005 study found a vinegar and oil dressing on boiled potatoes greatly reduced blood sugar response and lowered insulin response (a thing), especially when potatoes were chilled first to increase resistant starch.

 Digestive Aid

Consuming as little as 2 teaspoons and up to 1-2 Tablespoons of vinegar in a glass of water once or twice per day can tame acid reflux and promote the proper pH in the stomach. Contrary to popular opinion, the stomach may not contain enough acid to properly digest food and facilitate nutrient absorption. Consuming vinegar seems to help this.

 Be careful to dilute vinegar in water to protect tooth enamel and sensitive tissues. It is an acid and should be treated accordingly.

 Immune Support

Vinegar can help kill pathogens – things that make us sick. It has been shown to inhibit E. coli and is one reason it is used to preserve foods.

 Hair and Skin

It has also been reported to be excellent for hair conditioning and scalp cleansing. It has been reported to reduce itching from bites and is a nice soak  for sore muscles, helping detox the body.

 In Conclusion

The long history and usefulness of vinegar with the “Mother” as both food and remedy continue to inspire scientific studies and new applications. While some studies are providing promising results for blood sugar control and insulin sensitivity, these benefits are related to the acetic acid content. The exact role of the “Mother” remains an elusive component yet to be fully explained.

Basically, any fermented fruit mash is capable of becoming a vinegar with the addition of the “Mother”. Raw vinegars with the “Mother” include Apple Cider Vinegar, Red or White Wine Vinegar, and Pomegranate Vinegar. A vinegar with the “Mother” will be unfiltered and raw. 

Although any vinegar variety can have the “Mother”,  Apple Cider Vinegar remains the most commonly recognized vinegar with the “Mother” and is generally associated with health and wellbeing.

In the end, raw, unfiltered vinegar varieties are a tasty and versatile food that I can happily and highly recommend.

  References:

Johnston CS, Quagliano S,White S. Vinegar ingestion at mealtime reduced fasting blood glucose concentrations in healthy adults at risk for type 2 diabetes. Journal of Functional Foods. 2013 Oct;5(4): 2007-2011.

Kondo T, Kishi M, Fushimi T, Ugajin S,Kaga T. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem. 2009 Aug;73(8):1837-43.   

Ostman E,Granfeldt Y, Persson L, Björck I. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects.Eur J Clin Nutr. 2005 Sep;59(9):983-8.   

Demystifying these delicious dietary “Must-Haves”

Fat is receiving a lot of attention lately as an important part of the human diet – FINALLY! Healthy lipids and fat should no longer be banished as unwelcome intruders in our food but given their rightful place as an essential nutrient that everybody needs. It’s time to demystify this previously banished nutrient.

 First, let me explain the words fat and lipid. Fat and lipid are often used as synonyms, but fat is actually a subset of lipids.  Lipids are a big category of molecules that include fat as well as sterols (cholesterol), hormones, waxes, and phospholipids. Furthermore, fat is a collection of fatty acids, known as triglycerides, and are found in both our body and the food we eat. Other lipids, like cholesterol and phospholipids, are also found in our bodies and in food we eat. In real life, a doctor will order what’s known as a lipid panel to check both triglycerides (fat) and cholesterol(sterol) levels in the blood.

Now it’s time to answer a couple of questions:

 1.     Are all types of fat (and lipids) fabulous?

 2.     How do I consume fat and other lipids with confidence?

 So here goes:

Are all types of fats (and lipids) fabulous?

No. But many are! A fat is fabulous when is has the ability to build healthy brain cells, beautiful skin, hair, nails, and hormones, and boost immunity. Fabulous fat also helps our cells communicate effectively, reduce inflammation, and fight against cancer, diabetes, and cardiovascular disease. Fat helps us absorb important fat-soluble vitamins like A, D, E, and K, which in turn help us absorb minerals.

One fabulous fat is the saturated fat found in grass-fed meat and organs, wild salmon, pasture raised eggs, grass-fed butter and dairy, coconut oil, and palm oil. The saturated fatty acids contained in saturated fat contribute to healthy cell membranes that have just the right flexibility for optimal cell communication and function. Cell communication includes the ability of our insulin receptors to work properly so we can better protect ourselves against type 2 diabetes. Optimal immune and brain function and the ability to build new nerve cells also depend on access to healthy saturated fatty acids, like palmitic (found in palm oil, grass-fed dairy and meats), myristic, and lauric acids (coconut oil). Saturated fat helps our lungs flex properly, which is especially helpful with symptoms of asthma. Saturated fat is one of the few foods that can actually raise HDL cholesterol – a good thing! Inflammation is reduced by healthy saturated fat such as CLA, found in grass fed meat and dairy products. And healthy saturated fat is not associated with cardiovascular disease.

Another fabulous fat category is the monounsaturated fat found in olives, olive oil, avocados and avocado oil, peanut butter, certain fish, and raw nuts, like almonds, cashews, and pecans, and seeds, like pumpkin and sunflower. Monosaturated fat is high in vitamin E and other antioxidants and is fairly heat stable so it can be used for low heat cooking. Benefits of consuming this type of fat include a reduced risk of breast cancer, diabetes, heart disease, and stroke. It also helps reduce belly fat, encourage weight loss, and reduce the pain experienced by those with rheumatoid arthritis.

The third category of fabulous fat is the polyunsaturated essential fatty acids. These fatty acids are better known as Omega-3 and Omega-6 and must be obtained from the diet. Interestingly, Omega-3 is anti-inflammatory and Omega-6 is pro-inflammatory, but both have important roles in the body. The key is obtaining them in the right ratio. When consumed in a 1:1 ratio, these fatty acids create healthy cell structure, promote optimal brain and lung function, produce clotting agents, and protect us from inflammation. Omega-3 is especially helpful for mood, lung, and heart health.

The best dietary sources of Omega-3 are found in wild salmon and other wild caught cold water fatty fish like sardines, and high-quality fish oils. Omega-3s are also found in grass-fed meat and the full fat dairy/butter from these grass-raised animals, wild meat, and pasture raised chicken eggs. Flax seed and walnuts also contain a type of Omega-3 but it needs conversion in the body to a more useful form and is not reliable. Omega-6 is abundantly available in corn oil, soybean oil, and other vegetable oils as well as nuts and seeds. Omega-6 is high in grain finished beef.

 Lucious Lipids

Cholesterol, a type of lipid known as sterol, is important for the function of our bodies. It’s responsible for hormones and proper cell membrane structure, including repair of damaged blood vessels. Cholesterol is not the problem – damaged blood vessels, from sugar consumption and free radical damage from processed foods and trans-fats, are the problem. The idea that cholesterol from pasture-raised animals and eggs should be eliminated from the diet is faulty and is not supported by science. For the vast majority of the population, dietary cholesterol has very minimal impact on serum cholesterol levels, but does provides a healthy source of cholesterol that would otherwise be produced by the body. Serum cholesterol levels are sort of an equilibrium between the diet and the body’s production, unless artificially reduced by drugs.

Phospholipids, found in eggs, are also very important in the body. In fact, all of our cell membranes contain phospholipids. Phospholipids make up our myelin sheath and transport fats and proteins in the blood. The body can make phospholipids, and eating them is certainly not a problem.

How do I consume fabulous fat and other lipids with confidence?

Read the labels on your food. If it doesn’t say wild caught or 100% grass-fed or finished or pasture-raised, it isn’t. Don’t confuse organic or “all-natural” as meaning wild or grass-fed – they’re unrelated. Go for the 100% grass-fed, pasture-raised, or wild caught products that are clearly labeled. It may or may not be organic. If your store doesn’t carry these products, you can order online but many mainstream retailers now carry these items.

Remember that a balance of different nutrients is best when it comes to diet, and lipids are no exception. Our bodies do best when we consume a variety of unprocessed fat from grass-fed and wild meats and fatty fish, full fat grass-fed dairy/butter, eggs from pasture raised poultry, and foods like avocados, olives, coconuts, and their associated unrefined expeller or cold-pressed oils. Raw nuts and seeds are also excellent and include walnuts, almonds, pistachios, pecans, cashews, macadamia, flax, hemp, pumpkin, sunflower, sesame, and chia, just to name a few. Raw peanuts and peanut butter are actually legumes and also contain healthy fat.

It is advisable and healthy to harvest and eat all the fat and other lipids that naturally come in the foods mentioned above. This means you will be consuming both saturated and unsaturated fatty acids and sterols like cholesterol – all to your benefit. You will also be more likely consume a healthy ratio of the essential Omega-6 and Omega-3 fatty acids when you consume these foods and AVOID grain-fed meats, industrially farmed chickens, and soybean and corn oils, as well as other polyunsaturated vegetable oils and the foods that contain them. It may also be advisable to consume a high-quality fish oil supplement to ensure optimal Omega-3 levels.

 Cautions:

Americans are over-consuming Omega-6, mostly from the soybean oil, safflower oil, and corn oil found in so many food products and grain-fed cattle products, and this can overwhelm the body’s ability to use Omega-3 properly and control inflammation. Ideally, this ratio should be 1:1 but should not exceed 4:1. In the United States, the ratio of Omega-6 to Omega-3 ratio is commonly as high as 20:1 and this is driving inflammation in the body. It isn’t enough to consume Omega-3 in optimal amounts. It is just as important to protect ourselves from too much Omega-6.

Consuming too many unsaturated fats (even healthy ones) make cell membranes too floppy. Embrace healthy consumption of saturated fats from grass-fed and wild meats and fatty fish, grass-fed dairy/butter, coconut oil, palm oil, and pasture-raised eggs and chickens. Your heart and brain will thank you for these wonderful lipids.

Trans fat made from polyunsaturated oils is never a good choice. Trans fat is made by adding hydrogen to polyunsaturated vegetable oils, like soybean and cottonseed oils, in a special process that will make them solid at room temperature. Why? It increases shelf-life and creates textures that make processed foods palatable and inexpensive. It also creates a significant risk for heart disease - even small amounts. Trans fat makes cell membranes rigid and disrupts nerve cell function.

Trans fat can be identified by the words partially-hydrogenated. Common products that contain trans-fat are margarine and other butter substitutes, commercial baked goods like cookies, crackers, cakes, and frostings, some peanut butters, frozen dinners, Crisco, cooking spray, coffee creamer, snack foods and microwave popcorn. A federal law was passed in 2006 that stated that trans-fat must be listed on the label. By law, however, a food may contain up to 0.5 gm of trans fat per serving and claim zero trans fat on the label!

People often ask me, “How is grass-fed beef different from “regular” beef?”

Fortunately, there are some great answers to these questions. Read on…

 How is grass-fed beef different from “regular” beef? 

1.     FAT and FLAVOR: Grass-fed Cattle are pasture based from beginning to end. This is known as a forage diet and will flavor the meat in stronger, more distinct ways. These cattle will not be fed corn, soy, or other scraps in addition to grazing, and will not be “finished” on a feed lot. The beef from grass-fed cattle is leaner and requires a different cooking method - lower heat and cooked “rare” on the grill. Although “regular”, or grain-fed, cattle will also pasture graze in the beginning, they will spend a minimum of 150 days being “finished” on a feed lot with a diet of corn, soy, and other grain feeds, along with antibiotics and hormones, to cause rapid weight gain and increased fat marbling.

2.     OMEGA-3 FATTY ACID CONTENT: Grass-fed beef has a much higher content of omega-3 fatty acids compared to grain-fed beef. This positively affects the omega-6 to omega-3 ratio that is so important in maintaining healthy brains and hearts. Nutritionists like to see this ratio no higher than 4:1. Grass-fed beef omega ratios have been measured at 1.5:1! Grain-fed beef, in contrast, has ratios averaging 8:1. Omega-3 fatty acids are anti-inflammatory and are known to have significant health benefits related to cardiovascular disease, mood, and brain health.

3.     SATURATED FAT CONTENT: Although similar in total saturated fat content, grass-fed beef contains a more desirable type of saturated fatty acid (SFA), stearic acid, which is the only cholesterol-neutral SFA. Grain-fed beef contains higher amounts of myristic and palmitic SFAs, which are considered detrimental to serum cholesterol levels.

4.     CLA Levels: Conjugated linoleic acid (CLA) level, a type of polyunsaturated fatty acid, is higher in grass-fed beef. Numerous studies indicate health benefits from consumption of CLA, impacting cancer, atherosclerosis, and onset of diabetes.

5.     VITAMINS: Grass-fed beef is higher in vitamin A and E pre-cursors. This can make the fat appear more yellow.

6.     ANTIOXIDANTS and CANCER: Grass-fed beef contains higher amounts of cancer fighting antioxidants such as GT and SOD activity as compared to grain-fed beef.

7.     ANTIBIOTIC AND HORMONE EXPOSURE: Grass-fed cattle are not given hormones (steroids) and subtherapeutic doses of antibiotics to promote growth. This practice not only helps reduce the risk of antibiotic resistance but does not contribute to the passive ingestion of these drugs by people. Cattle that become ill and require antibiotic treatment will not be marketed and sold as pasture-raised beef.

  “What makes grass-fed beef cost so much? Is it worth it?”

A grain-fed animal can gain 3-4 pounds per day in the feed lot, using government subsidized corn and other grains, as well as antibiotics and hormones that enhance growth. Grain-fed beef cattle can be ready for market by as little as 11 months of age, weighing around 1300 pounds. A pasture raised animal, in contrast, will not be given hormones and antibiotics to enhance growth and may take as long as 2½ years to reach a similar weight. 

By this metric, it is simply more expensive to prepare a pasture-raised animal for market, requiring both time and unsubsidized food. It also important to consider that feed lots can also be significant contributors to water pollution and bacterial infection of cattle. Considering the many health benefits, as well as the protection from unwanted hormone and antibiotic exposure, the price of grass-fed beef may not seem so high after all.

 References:

 Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal. 2010;9:10. doi:10.1186/1475-2891-9-10.

IS CANDIDA OVERGROWTH CAUSING YOUR FATIGUE, BRAIN FOG, DIGESTIVE ISSUES, BAD MOODS, AND CARB CRAVINGS?

 What Is Candida?

 Candida albicans is a fungus, a form of yeast. It normally lives in small amounts in your mouth and intestines and aids in the digestion of sugars and nutrient absorption. But Candida is also opportunistic and can overgrow, causing a breakdown in the intestinal wall. When this thin layer of cells that make the intestinal wall breaks down, the yeast can penetrate the bloodstream and release toxic byproducts, leading to a condition known as “leaky gut” (intestinal hyperpermeability). These Candida and toxins can mess with your immune system, trigger inflammation, and then travel to other parts of your body, causing a variety of health problems, including food sensitivities, digestive issues, mood swings, weight gain, depression, fatigue, thrush, brain fog, itching ears, skin rashes,and carb cravings – just to name a few.

 What Contributes to Candida Overgrowth?

 Normally, the population of “good” bacteria in your gut will keep the Candida levels from becoming a problem. However, if the “good” bacteria become compromised, Candida can grow unchecked. There are several things that can compromise “good” bacteria and contribute to an overpopulation of Candida. The most common causes are antibiotics, diets high in added sugar and refined carbohydrates, oral contraceptives, high alcohol intake, and a high stress lifestyle.

 Here is the “Why”: Antibiotics will kill the friendly “good” bacteria in your gut, leaving the area in the gut wide open for Candida to “move-in”. This is especially likely if a probiotic is not taken during and after even one round of an antibiotic. Additionally, yeast loves sugar, so a diet high in sugar and refined carbohydrates creates the perfect environment for Candida to thrive and “good” bacteria to “starve”. Alcohol is also a sugar. Oral contraceptives create an environment that is friendly to yeast proliferation. Stress, lifestyle or dietary, simply compromises the ability to have happy gut bacteria and a healthy immune function.

 Common Candida Symptoms:

 1.     Fatigue – worn down and tired despite sleeping. Insomnia.  Suffering from chronic fatigue or fibromyalgia.

2.     Sinus Issues – infections that never clear up, severe seasonal allergies, colds that don’t get better, constant stuffiness, head feels “heavy”, headaches.

3.     Brain Fog – thoughts are fuzzy or you feel forgetful, poor memory. Unable to think clearly or focus. Behavorial and learning disorders, anxiety, ADD or ADHD.

4.     Fungal Infections – athlete’s foot, jock itch, ringworm.

5.     Vaginal yeast infections, urinary tract infections, rectal or vaginal itching or irritation.

6.     Skin and Joint Issues – rashes, acne, eczema, psoriasis, hives. Joint pain.

7.     Digestive Issues – bloating, constipation, gas, diarrhea. IBS (irritable bowel syndrome). Can produce nausea. Impaired nutrient absorption. Food allergies or sensitivities.

8.     Ears – itchy or always filled with fluid, “wet” inside the ear.

9.     Mood – depression, mood swings, irritability.

10.  Cravings – carbs and sugar.

11.  Autoimmune Issues and Immune Dysfunction – Rheumatoid arthritis, Lupus, Ulcerative colitis, Psoriasis, Hashimoto’s thyroiditis, Scleroderma, or Multiple Sclerosis.

 Are There Tests that Reveal Candida Overgrowth?

 Yes, however, it is not mandatory to test for Candida before assuming it is an issue that should be addressed. Sometimes your symptoms are so obvious that a test is just a formality. If a test is desired, here are some options:

 Stool Test: Considered the most accurate test currently available, a stool test will check for Candida in the colon or lower intestines. A comprehensive stool test must be ordered (not a standard stool test). It can potentially determine the species of yeast to better recommend which treatment will be of most benefit.

 Urine Organix® Dysbiosis Test: This urine test will detect D-arabinitol, a waste product of Candida overgrowth. Normally, D-arabinitol is not produced by human cells. If elevated in the urine, an overgrowth is present. It will also determine if the Candida is in you’re the upper gut or small intestines.

 IgG, IgA, and IgM Candida Antibodies: this can be performed at almost any lab. A high level of these antibodies indicates an overgrowth is occurring somewhere in the body and your immune system is reacting to it. It is important to remember that Candida can also suppress the immune system so it is important to ask your doctor to test the TOTAL IgG, IgA, and IgM levels along with the Candida levels. If total levels are low, then your immune system is not functioning well and is unable to produce a response to Candida, potentially producing a false negative blood test.

 CBC (Complete Blood Count): Although not specific to yeast, this test can provide clues that an overgrowth of yeast may be present. A low white blood cell count (WBC) can be associated with overgrowth. Also, a pattern of high neutrophil and low lymphocyte count can indicate a problem with yeast.

 Can Candida Overgrowth be Controlled and the Gut Re-balanced?

 YES! Effective intervention for a Candida overgrowth means restoring balance in your gut, a multifaceted process. It involves reducing the population of Candida using appropriate anti-fungal agents (herbal and/or other fungicidal preparations), re-population and replenishment of friendly “good” gut bacteria that normally function to keep yeast in check (probiotics), and healing your leaky gut using diet and lifestyle interventions so that Candida can no longer penetrate the bloodstream. Although this can take some time to fully re-balance and heal, many people begin feeling better even after a short time on a program to restore their gut.

As a nutritionist, healthy vegetable salads are always on the recommendation list, and it’s not hard to make a fabulous salad with an abundance of nutrient packed items. The problem begins when it’s time to “dress” the salad. Commercial salad dressings just aren’t all that packed with healthy fats and ingredients you can pronounce. And sugar is often a major ingredient, whether it’s a fruit juice concentrate, agave, or just plain cane sugar. No matter how little of the dressing you use, it doesn’t constitute a health promoting choice and is not adding nutrition to the salad.

 In response to this problem, I would like to share three of my “go to” salad dressings that provide flavor, healthy fats, and plenty of opportunity for healthy herbs and spices.I like to make these up ahead of time so I have an immediate choice of healthy dressings on a busy day. One is a ranch-style dressing, another is an Asian dressing, and the third recipe is a simple 4 ingredient mustard vinaigrette. Enjoy!

 RANCH STYLE SALAD DRESSING

This dressing is gluten-, egg-, and dairy-free and really amazing!

 Makes 10-12 servings

Amount: approx. 2 1/2 C dressing (depending on your blender)

Prep time: 10 minutes Refrigerate: 1 hour

1¼ C Raw cashews* or 1 C cashews and ¼ C raw sunflower seeds

 ¾ C Water (can add more if needed)

1/3 C Extra virgin olive oil

 ¼ C Raw apple cider vinegar with the “mother”

3 T Fresh lemon juice

2-3 Garlic cloves

1 tsp Sea salt

1 T Onion powder or dried onion (you could use 3 T fresh onions)

1 tsp Dried (or 1 T fresh) dill weed

Optional: other herbs, like parsley, fresh or dried can be added by personal preference (I always add parsley.)

 Put all ingredients in a high-speed blender, and blend thoroughly (1 minute) and add more water if too thick to pour. Pour into a glass container, such as a quart mason jar with a lid, and refrigerate for at least an hour to let the flavors blend together. The dressing will be pourable initially but after refrigeration will be thicker, more like a dip, and can be used as a dip. For a pourable salad dressing, simply add more water after refrigeration, and stir to achieve desired consistency. This can be stored in the refrigerator for a 7-10 days, but it will probably be eaten before that time.

 *Cashews have the ability to “replace” milk or cream in recipes. Cashews have a natural sweetness than can be tempered by using sunflower seeds to replace some of the cashews. Macadamia nuts can be substituted for the cashews for similar creaminess. Almonds may also be substituted for some of the cashews. It’s best to “play” with the ratios of nuts and seeds to determine what you like. Don’t be afraid to other add herbs and spices to this one.

  ASIAN DRESSING

 Makes approximately 1¼ cups

Prep time: 10 minutes

 ¼ C Rice vinegar, unseasoned

2 T Soy sauce or Shoyu sauce (or use gluten-free tamari)

2-3 tsp Toasted sesame oil

Optional: ½ tsp raw honey

1 Garlic clove, minced or chopped

1 T Fresh ginger root, peeled and chopped

1 green onion, sliced (optional)

2/3 C Extra virgin olive oil

 Place ingredients in a pint glass jar with a lid, and shake vigorously. This can be used on a variety of cruciferous-style salads like those sold in convenience packs, but I especially enjoy this on a grated celery root and carrot salad with cilantro, green onion, and red bell peppers. This can be refrigerated but will need time to “warm up” and liquefy the olive oil before use.

 MUSTARD VINAIGRETTE

 Makes 4 – 5 servings

Prep time: 5 minutes

 ¾ C Extra Virgin Olive Oil

¼ C Red Wine Vinegar, preferably raw (I like Eden brand)

2 tsp Dijon mustard

½ tsp Sea Salt

Pepper to taste

Optional: add herbs like rosemary or garlic