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Happy Holistic Halloween!

30/10/2014

I remember when I was little, loving Halloween. Creating the homemade costumes, the art projects at school, the annual bonfire the fire station that our small rural community would host. I don't remember that well, the excitement of the unadulterated sugar draw. Don't get me wrong, I'm sure, as a child I was buzzing for it, but now, I hold very dear in my memories the yummy treats my Mom made at home the years we may not have gone out for the candy grab. Neighbours might have been a little too far to walk from house to house and thinking back, my sister and I got a way better deal! Homemade popcorn balls made in the evening with our help, I remember candy apples on year, and celebrating in a crafty way. Dressing up in the costumes we had fashioned and going to the bonfire to see what everyone else had dressed up as. I still love to decorate and I'm glad my neighbour does too. We don't get any kids, but that doesn't quite matter.

I think of how we can evolve the holiday and make it just a little more wholesome again. One of the biggest contemplations is all the candy, candy, candy. What to do with it if there is the expectations of going out trick or treating? We may not be able to avoid sweets on this particular holiday, but what we can avoid are the unhealthy ingredients, such as artificial sweeteners, GMOs, artificial food dyes and hydrogenated oil, which can lead to behavioural reactions and tantrums, and may negatively impact health over the long term.

Here's some tips

*Set ground rules with your kids before you go trick-or-treating, how much candy can they eat on Halloween? And after?

*Have a ‘candy swap’, my sister calls it the switch witch, by replacing the unhealthy candies in the trick-or-treating bag with kid and parent-approved healthier ones, or invite your kids to trade in their candy haul for a special prize or outing. Many different organizations will do a 'buy back' program that donates to good causes. Evans Dental is running a great program so check it out if your in Calgary.

*Leave home will full bellies all around to prevent snacking along the way!

*When you're doling it out give something that is not candy. Stickers, small toys, pencils or colours are great to give out and if it's going to be candy, there are wonderful fair trade, organic, healthier versions of sweets out there. If you stock the good stuff, you can encourage your kids to indulge more healthfully!

Costumes are another concern during this holiday, if you are buying a new costume, you can still embrace green, non-toxic principles. Stay clear of soft vinyl in costumes, which likely contains Polyvinyl Chloride (PVC), a chemical linked to cancer, asthma, learning and developmental disabilities, obesity and reproductive disorders. Also be wary of Halloween makeup, which can contain dangerous heavy metals such as cadmium and tin.

What might be a better option for the little witches as well as Mother Earth might just be the good old second hand store. I always love making our own costumes but I do realize how much time and effort goes into spraying a large cardboard box with bright red spay paint and then stencilling the side of it and duck taping shoulder straps inside so it was totable while wearing, so someone could be a comfortable train!!

Activities are a great way to redirect the sugar drive..

*There are usually corn or straw bale mazes this time of year.

*Join a community center for their Howlin Halloween, there might be treat but there is usually activities to keep everyone occupied.

*Bonfire anyone?

* Host your own party, play a new Halloween type movie, tell stories, and make you own treats.

*Pumpkin carving/decorating contest.

I'll be roasting seeds for sure!

Have a happy holistic Halloween everyone!!!

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Oils for kitchen Use

28/10/2014

2 Comments

Hello again, Hope to find you all well and feeling healthy.

I've had a question or two in the last few days about cooking oils and what to use. I have favourites that are a staple in my house but I'm not very good at editing what might be good for others in the arena of oils. Here are some ideas as to pick the best one(s) that suit your life and style in the kitchen.

First things first, fats are not always bad things. Just as there are bad fats that contribute to heart disease, cancer, and other maladies, there are good fats that fight those things by lowering LDL (bad cholesterol) and raising HDL (good cholesterol), reducing inflammation, and providing cancer-preventive antioxidants. Most kitchen cupboards contain some of each, primarily in bottles of cooking oil. Okay, there more oils in the snacks, baked goods, and cereals hidden behind though cupboard doors, but I will touch on that at the end.

Although knowing this distinction between the good and bad is one thing, deciding which cooking oils to toss and which ones to buy isn't so black and white. What oils are best for sauteing, frying, or baking? Which ones should only be used salad dressings and “cold use”? Here are a few tips in deciding what oils best suit your kitchen needs.

First lets have a little review

Oil Terms
Monounsaturated Fats
Go for it. These fats are rich in antioxidants like vitamin E and, unlike other fats, can actually help increase HDL levels and decrease LDL levels (which is a good thing), while also reducing inflammation.

Polyunsaturated Fats
Proceed with caution. These come from plants and have been generally seen as a healthy alternative to animal fats. Although they, too, can improve your HDL-to-LDL ratio, they are also high in omega-6s, which need to be balanced with omega-3s and they have a higher potential to react or oxidize more quickly.

Saturated Fats
Keep to a minimum. Not all saturated fats are created equal, saturated fats like butter and lard may add flavor and work well for cooking, but they can clog your arteries if eaten in larger amounts, boosting the risk of heart disease and stroke not by the excess cholesterol that sticks to the arterial wall but it is when it is oxidized that it becomes plaque. Some studies indicate they may even raise the risk of colon and prostate cancers. Saturated fats are also found in coconut, palm, and palm-kernel oil. These types of saturated fats, in lower amounts, may have more positive effects. Saturated fats do tend to boost both good HDL and bad LDL levels, and are less likely to oxidize. The negative studies may lead towards animal fats and not as much to saturated plant oils. This may not be due to the fats at all but the bacterial endotoxins associated with the ingestion of animal based fats creating an inflammatory response.(1)

Trans Fats
Absolutely not. Trans fats are created when hydrogen is added to vegetable oil, changing it from a liquid into a more solid form, such as margarine. Trans fats lower HDL levels and raise LDL; they're considered even worse for heart health than saturated animal fats. Trans fats are easily oxidized and freenform radical chain reactions that can damage cell membranes and body tissues. They can also compromise immune function and promote inflammation.

Expeller-Pressed
A good thing. A chemical-free mechanical process that extracts oil from nuts and seeds.

Cold-Pressed
A very good thing. These are oils that are expeller-pressed in a heat-controlled environment to preserve their flavor, aroma, and nutrients.

Refined Oils
It all depends. These are oils that have been filtered until they are transparent, making them good for high-heat cooking. Look for naturally refined brands.

Unrefined Oils
A yes vote. These oils contain solids that make them cloudy but give them more flavor. They are not suitable for high-heat cooking.

How To Store Oils
Healthy salad and cooking oils should be stored in cool, dark places. Look for darker bottles, a good indication of a higher quality oil. Most oils have a limited shelf life. Check your oil's production date, and keep it for no longer than 6 months. If kept too long, oils lose their flavor and can become rancid. The best way to prevent that from happening is to store oils in the refrigerator. Most will solidify, but don't worry. Just leave them at room temperature for a short period and they'll re-liquefy. If you prefer to keep your oils in the pantry, buy them in small quantities so you'll be replacing them more frequently. Keep them somewhere dark and cool.

Steps to take when considering what to use ...

Step 1: Get the bad fats out
It's been a while since cooks kept a jar for collecting bacon grease atop the stove, to be used for frying everything from chicken to potatoes. Still, there are some oils that have no place in your cupboard or your arteries.

Blended Vegetable Oils
Most commercial vegetable oils are a mixture of unidentified oils that have been extracted with chemicals.

Old Oils
Most oils have a limited shelf life, certainly no more 6 months. Smell your oils. If they don't smell fresh, get rid of them. Rancid oils can cause more harm than good no matter how good they originally started out as.

Vegetable Shortenings
Usually made with partially hydrogenated oils, shortenings are high in trans fats, which are considered the unhealthiest of all fats.

Chemically Extracted Oils
Although these are not proven to be dangerous, there are more natural methods of extraction, like cold pressing.

Oils High In Polyunsaturates
These include corn oil and soybean oil, among others. Polyunsaturates are not inherently unhealthy, but they do contain high levels of omega-6 fatty acids, which most North Americans already get too much of. Although we need them in our diets, we should be getting fewer omega-6s and more omega-3s.

Step 2: Bring Home the Good Fats
The best fats are those high in heart-healthy monounsaturates and other important nutrients such as oleic acids and omega-3 fatty acids. But you can't use the healthiest oils for everything. Buying the right healthy oil often depends on its smoke point, the stage at which heated fat begins to emit smoke and acrid, flavor-altering odors. Generally speaking, the higher an oil's smoke point, the better it is for high-heat cooking. Here are the best oils for different purposes.

For Dressings And Drizzling
Extra-virgin olive oil: Olive oil is the healthiest oil you can buy, as it contains the highest monounsaturate content. Extra-virgin is the oil that results from the first cold pressing of the olives. Being the purest olive oil, it's also the most expensive. But because it has a low smoke point, it should be used for lower heat cooking like low heat sautees or baking at no more than 300C.

For Sauteing
Virgin olive oil:This is also the result of the first pressing of the olives, but it is more acidic and the flavor is less robust. Always choose cold-pressed. Most mass-produced varieties are extracted with chemical solvents so you have to be extremely careful with the product you buy . Use for cooking foods at low and medium temperatures.

Safflower oil:Choose the high-oleic version of this light, neutral-flavored oil. It's high in monounsaturates and has a high smoke point.

For High-Heat Cooking
Light olive oil:"Light" refers to the oil's colour and taste, not its calorie content. It has the same amount of beneficial monounsaturated fat as regular olive oil has. Because of an extremely fine filtration process, it has little of the olive oil taste and fragrance and a higher smoke point, making it a good choice for baking and high-heat cooking. It's usually a combination of refined virgin olive oils.

Sesame oil: Although this oil is high in polyunsaturates, its strong flavor means a little goes a long way. For Asian cooking, it's a must. Choose dark for seasoning and light for frying.

Avocado oil: This light-tasting oil is not only high in monounsaturated fats, but can also withstand high-heat cooking. A great multi purpose oil.

Grapeseed oil: Although grapeseed oil is high in mono- and polyunsaturates, it has a high smoke point and is often used as a substitute for olive oil.

Sunflower oil: This mild-flavored oil is high in vitamin E. As with safflower oil, look for the high-oleic version, since it is 80 percent monounsaturated and has a high smoke point.

I do suggest to keep 'high heat' cooking to a bear minimum and move away from over cooking and over processing our foods. If you are cooking in this fashion make sure to disguard the excess oil shortly after the meal preparation.

For Splurging
hazelnut and walnut oil are all high in polyunsaturates, they have a beneficial additive: They naturally contain omega 3s and certain vitamins and minerals.

One oil you might wonder why I haven't touch on, as I have spoken highly of the source of it throughout my work. Flaxseed oil, high in protein and omega 3s, beneficial in ALA, known to lower triglycerides, and help in colon health, may be one of the oils that are at most risk of oxidizing from light and heat because it is highly unsaturated. This healthy whole food is best packaged in it's natural wrapper until ready to use. You grind at home just before eating or baking for the best benefits. Omegas are retained and not degraded in ground flax during baking if cooked under 350. (2,3)

Fats to completely avoid
Unhealthy fats also lurk in crackers, gravy mixes, cake and pancake mixes, and other packaged foods. These foods usually contain other unhealthy ingredients like artificial colors, refined sugars, MSG, and excess sodium.

Read the labels:

Toss Anything That Contains The Following

Partially hydrogenated oil:A source of trans fats, the unhealthiest of all. Most trans fats in the North American diet are found in commercially prepared baked goods, margarine, snack foods, and processed foods.

Conventionally processed oil: Many prepared foods contain vegetable, corn, peanut, or soybean oil. Conventional extraction of these oils often involves the petrochemical hexane, which is also used as a cleaning agent and as a solvent. Instead, choose products made with cold-pressed, expeller-pressed, or naturally pressed oils.

My choice for versatility and durability would be to have organic extra-virgin olive oil, organic coconut butter, organic avocado oil, and high quality organic grapeseed oil. I also love the nut and seed oils you can get in small organic batches to create dressings with, yum.

Fish oils are another topic all together, and those of you who supplement, may not like my findings. I'll try and have these put together in short order for you to review and make an informed decision.

I wanted to include a chart of cooking oils and there smoking points for your reference. All oils should be purchased organic, non-GMO for the best health contributions.

Eat whole and live healthy,
Much Love.

References

Clett Erridge (2011). The capacity of foodstuffs to induce innate immune activation of human monocytes in vitro is dependent on food content of stimulants of Toll-like receptors 2 and 4. British Journal of Nutrition, 105, pp 15-23. doi:10.1017/S0007114510003004.
Food Science Technologies;Sensory evaluation and nutritional value of cakes prepared with whole flaxseed flour vol.30 no.4Campinas Oct./Dec. 2010
Food and Nutrition Sciences, 2011, 2, 281-286,Heat Treatment and Thirty-Day Storage Period Do Not Affect the Stability of Omega-3 Fatty Acid in Brown Flaxseed (Linum Usitatissimum) Whole Flour

Dayane de C. Morais1, Érica A. Moraes1, Maria Inês de S. Dantas1, Júlia C. C. Carraro1
Cassiano O. da Silva1, Paulo R. Cecon2, Hércia S. Duarte Martino, Sônia M. Rocha Ribeiro1*

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FOOD FOR THOUGHTS

22/10/2014

3 Comments

NEUROTRANSMITTERS are the brain chemicals that communicate information throughout our brain and body. They relay signals between nerve cells, called “neurons.” The brain uses neurotransmitters to tell your heart to beat, your lungs to breathe, and your stomach to digest. They can also affect mood, sleep, concentration, weight, and can cause adverse symptoms when they are out of balance. Neurotransmitter levels can be depleted many ways. It is estimated that 86% of North Americans have suboptimal neurotransmitter levels. Stress, poor diet, neurotoxins, genetic predisposition, drugs (prescription and recreational), alcohol and caffeine can cause these levels to be out of optimal range.

There are two kinds of neurotransmitters (INHIBITORY and EXCITATORY) Excitatory neurotransmitters are not necessarily exciting, they are what stimulate the brain. Those that calm the brain and help create balance are called inhibitory. Inhibitory neurotransmitters balance mood and are easily depleted when the excitatory neurotransmitters are overactive.

So what does this have to do with THOUGHTS and FOOD?

There are as many kinds of receptors as there are neurotransmitters, hundreds of types, with numerous subtypes of receptor for any given neurotransmitter. Although each receptor is supposed to recognize and accept only a particular neurotransmitter molecule, we have evolved our world so quickly and filled it with new compounds that compete for receptor sites. The overabundance of new chemicals we are exposed to usually win out with even slight imbalances or suppression of our own intelligent system .

The neurological effects of many natural and pharmaceutical drugs are due to this tendency of receptors to accept molecules that resemble their corresponding neurotransmitter. These substitute molecules can either imitate a neurotransmitter and create a similar response, or they could simply occupy and block the receptor, making it unavailable to neurotransmitters. Addictive substance interact with the brain's receptors in this manner. This can come in the form or chemicals, prescription drugs, and FOOD!

So what might they do for us and what feeds us to build them?

Excitatory Neurotransmitters DOPAMINE is our main focus neurotransmitter. When dopamine is either elevated or low, we can have focus issues such as not remembering where we put our keys, forgetting what a paragraph said when we just finished reading it or simply daydreaming and not being able to stay on task. Dopamine is also responsible for our drive or desire to get things done, or motivation. Stimulants such as medications for ADD/ADHD and caffeine cause dopamine to be pushed into the synapse so that focus is improved. Unfortunately, stimulating dopamine consistently can cause a depletion of dopamine over time.

One of the most vulnerable key neurotransmitters, dopamine, levels are depleted by stress or poor sleep. Alcohol, caffeine, and sugar all seem to diminish dopamine activity in the brain. It's also easily oxidized.

The human brain is easily tricked by pleasure foods as they confuse the brains regulating systems. In North America, it seems we get the most pleasure from refined carbohydrates, vegetable oil, and diet pop and prepackaged snake foods. Refined carbs, aka 'empty calorie foods',may make us feel good, but because the brain seeks micronutrients and empty calorie foods like white bread, pasta, cake, and cookies don`t provide these micronutrients, the `eat more` signal typically stays on. It also turns out that vegetable oils, found in most snack food, may be making us stoned! Vegetable oil promotes snacking because new research suggests that it plays on endocannibinoid receptors much the same way that marijuana causes the `munchies`. Sugar free soft drinks also confuse our brain. When studies are done on diet soda drinkers, there is a diminished activation of an area in the brain associated with the food motivation and reward system. Decreased activation of this brain region has been linked with elevated risk of obesity. But besides the very direct and negative impact these and other foods are having on our cravings, it seems we desire to keep filling up on them because they surge a `feel good` hormone in the brain called Dopamine. (1)

Age-related cognitive decline is associated with dopamine changes in the brain. People whose hands tremble from Parkinson's disease have a diminished ability to synthesize dopamine, which is crucial to fine muscle coordination.(2) Attention deficits are also connected to dopamine.

We all love dopamine, some of us more than others but it is appreciated throughout our lives as the best of both the wind ups and wind downs. So eat a diet in tyrosine-rich foods that help increase dopamine levels are almonds, avocados, bananas, lima beans, pumpkin seeds and sesame seeds.

More and more healthcare professionals recommend supplementing with vitamins C and E and other antioxidants. Astazanthin, a pigment that give creatures from the sea their pinkish hue, when algae is stressed, astazanthin is what changes a deep green to a pinky red colour. There have been many studies on this compound and it's health benefits and it may be 500 times more powerful as an antioxidant in the brain than vitamin E. (3) This can have interactions with drugs so please talk to a health care professional before starting any vitamin or supplement.

GLUTAMATE—the most common neurotransmitter, glutamate has many roles throughout the brain and nervous system. Glutamate is an excitatory transmitter: when it is released it increases the chance that the neuron will fire. This enhances the electrical flow among brain cells required for normal function and plays an important role during early brain development. It may also assist in learning and memory.

A typical human contains 4.4 pounds of glutamate or Glutamic acid. It is a main component of proteins and peptides, and present in most tissue. Virtually every food contains glutamate. Glutamate or Glutamic acid is also ubiquitous in grain, beans, vegetables, mushrooms, fruits, nuts, sea vegetables such as kombu, and even mother's milk.

EPINEPHRINE is an excitatory neurotransmitter that is reflective of stress. Long term STRESS or INSOMNIA can cause epinephrine levels to be depleted. Epinephrine also regulates HEART RATE and BLOOD PRESSURE.

NOREPINEPHRINE is an excitatory neurotransmitter that is responsible for stimulatory processes in the body. Norepinephrine helps to make epinephrine as well. This neurotransmitter can cause ANXIETY at elevated excretion levels as well as some “MOOD DAMPENING” effects. Low levels of norepinephrine are associated with LOW ENERGY, DECREASED FOCUS ability and sleep cycle problems.

Your brain requires norepinephrine to form new memories and to transfer them to long-term storage. This neurotransmitter also influences your metabolic rate.

Both norepinephrine and dopamine are manufactured from the amino acids tyrosine or phenylalanine in the presence of adequate oxygen, vitamins B3, B6, and C, folic acid, iron, and copper. So Again, food sources of tyrosine include almonds, avocados, bananas, lima beans, pumpkin seeds, and sesame seeds.

Mmm, Mmm, Lima beans and coconut butter!

Acetylcholine is the primary chemical carrier of thought and memory. This excitatory neurotransmitter is essential for both the storage and recall of memory, and partly responsible for concentration and focus. It also plays a significant role in muscular coordination . A deficit in acetylcholine is directly related to memory decline and reduced cognitive capacity.

Unlike other key neurotransmitters, acetylcholine is not made from amino acids. Its primary building block is choline, which doesn't have to compete for entry into your brain. Therefore, the more choline you consume, the more acetylcholine you can produce.

Choline belongs to the B family of vitamins and is a fat-like substance that's necessary to metabolize fats. It is found in lecithin as phosphatidyl choline. Foods high in lecithin include egg yolks, wheat germ, organic fermented soybeans, organic whole wheat products, and my fav, collard greens.

You can boost your acetylcholine levels by taking supplements of phosphatidyl choline, which is also the form of choline most important to the structure of your neural membranes. Vitamin C and B5 are needed for your brain to synthesize acetylcholine, in the presence of choline acetyltransferase, a key brain enzyme.

Acetylcholine levels tend to decline with age, in part because of a decreased ability to synthesize this enzyme. There also may be an increase in acetylcholinesterase, the enzyme that breaks down acetylcholine.

An organic, whole food, plant protein based diet with a variety eaten throughout the seasons should keep all the amino acids needed to create these nuerotransmitters in balance and help lower exposure to excitotoxins found in standard agricultural herbicides and pesticides, certain halides found in tap water, different chemicals found in everything from processed foods to body care products.

Inhibitory Neurotransmitters

SEROTONIN is an inhibitory neurotransmitter – which means that it does not stimulate the brain. Adequate amounts of serotonin are necessary for a stable mood and to balance any excessive excitatory (stimulating) neurotransmitter firing in the brain. If you use stimulant medications or caffeine in your daily regimen – it can cause a depletion of serotonin over time.

Serotonin is the calming neurotransmitter important to the maintenance of good mood. It promotes contentment and is responsible for normal sleep. In addition to the central nervous system, serotonin is also found in the walls of the intestine (the enteric nervous system or 'other brain') and in platelet cells that promote blood clotting.

Serotonin plays an important role in regulating memory, learning, and blood pressure, as well as appetite and body temperature. Low serotonin levels produce insomnia and depression, aggressive behaviour, increased sensitivity to pain, and is associated with obsessive-compulsive eating disorders. Serotonin also regulates many other processes such as carbohydrate cravings, sleep cycle, pain control and appropriate digestion. Low serotonin levels are also associated with decreased immune system function.

Serotonin is synthesized from tryptophan in the presence of adequate vitamins B1, B3, B6, and folic acid. The best food sources of tryptophan include brown rice, seeds, nuts, and beans.

Serotonin in the gut (the second brain) is produced from enterochomaffin cells in the epithelial lining . Over 90% of the bodies serotonin resides in the gut.(4) And as you have read has may different function, in the gut and brain. The enteric nervous system (brain the 2nd) has direct contact with the big one up top through the vagus nerve which has shown to be more of a conduit from the gut to the brain than the other way around.

So most of our serotonin is used in the gut, what's the deal?

Serotonin is not only found in human, it is found in animals, plants, fungi, and yes, our biggest constituent, the microbe. The 100 trillion bacteria that live in our intestinal track produce this stuff and there might be good reason. They do there very best to keep their hosts balanced and happy and clean. But what happens when the colony of good bacteria is overrun with pathogens that wreak havoc on our friendly inhabitants and us! There has been decades of research connecting pathogens with mood alterations, and depression.

What feeds these endogenous (inside) pathogens? The tables are clearly laid after antibiotic use as these are opportunistic in nature and antibiotics usually wipe out almost all bacterium, the good along with the bad and the bad will multiply at a quicker rate to try and stake there claim to the inside of you gut! Processed foods, foods with high nitrate levels, heavy meat consumption, and chlorinated water can also set the stage for disbiosis (unbalanced bacterium).(5)

So what do we do for us and friendlies?

An Organic, whole food, plant based diet. Did I already say that? Hum, seem to be a repeating thought. If you feel you are out of balance or have had to take antibiotics it is important to supplement with some probiotics and then feel the smiles coming on. Not from the relieve that you don't have to hide your toots at the office anymore but the true smile of a happy balanced gut brain chemistry.

GABA is an inhibitory neurotransmitter that is often referred to as “nature’s VALIUM-like substance”. When GABA is out of range (high or low excretion values), it is likely that an excitatory neurotransmitter is firing too often in the brain. GABA will be sent out to attempt to balance this stimulating over-firing. Stimulants and over firing is all too common in our over burdened, overeaten, over fired culture. Foods that support GABA; olive oil (omega 3s)maybe in hummus, cherry tomatoes, and fermented foods like kefir or kimchi.

DOPAMINE is a special neurotransmitter because it is considered to be both excitatory and inhibitory. Dopamine helps with depression as well as focus, which you read about in the excitatory section.

The gut brain connection is so important for our general well being and for our colony health, if you won't do it for “you”, do it for the trillion or so bacteria that are really trying hard to keep themselves and YOU, HAPPY!

Much Happiness,
Rebecca

References;

1) Dr. Deborah Cornah, Consultant to the Mental Health Foundation, based on research by Courtney Van De Weyer, P; Mental Health.org.uk; Feeding minds; The impact of food on mental health, Pg. 38

2)A.D.A.M. Medical Encyclopedia. Parkinson's disease, Paralysis agitans; Shaking palsy; PubMed:PMH0001762

3) Dr. Mercola; Mercola.com Astaxanthin—Nature’s Most Powerful Antioxidant; February 10, 2013

4) Girish P. Laddha1 G.Vidyasagar2, Sunil R. Bavaskar3, Sunil B. Baile3 and Sachin. S. Suralkar3; Scholars Research Library; ISSN 0975-5071 USA CODEN: DPLEB4; Serotonin: A Dive of Pleasure and Misery

5) PMID:19018661 [PubMed - indexed for MEDLINE] PMCID:PMC2586385; The pervasive effects of an antibiotic on the human gut microbiota, as revealed by deep 16S rRNA sequencing.

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Welcome

11/10/2014

1 Comment

Welcome to Fall, welcome to my blog, welcome to inside my head and thoughts on health..

The changing of the seasons is a beautiful time of year to re-assess your physical, mental, and spiritual health. Check in on how your body feels, what you might need to do to keep feeling good through the colder seasons, how to keep moving. The mental check in might be asking yourself whether the darker days and heavier foods are weighing you down. Did your summer energy go somewhere? What are you going to do to stay mentally active and excited through winter? Joining a class or learning something new? What about a spiritual check in. Thanksgiving is this weekend and I will think of all the things I am grateful for in this world and express gratitude for all the wonderful experiences I have had through this last season. The gratitude I have for my supportive family and loving friends, The gratitude for my life and all idiosyncrasy that make my reality quite humorous and bright.

The changing of one season into the next can be taxing on all of these parts of the self and it is important at these times to nurture yourself. Tired? Try to get to bed a little earlier for good health and supporting the immune system. Drink warmer teas that keep you hydrated and help your internal fire stoked. Peppermints and ginger boost immunity.

It's time to start cooking again (except for my raw vegan friends) cooking, roasting, stewing, baking and all the yummy foods of fall. One of the best things you can do for your immune system this fall is have a 'clean food' week in the kitchen. A small detox before the heavier foods and sweet treat season. Eat whole foods and avoid the processed stuff for just one week and I promise you better energy! Lentil soup and a spinach salad on Monday, Tuesday for steamed Talapia and organic wild rice, Wednesday cream of coconut carrot soup, quinoa and mixed veggies with a splash of Braggs on the Thursday. Friday calls for a huge salad with everything on it, topped with a salmon steak and drizzled with a fresh raspberry vinaigrette.... See, not that hard. Just keep the dairy, grains, sugar, and meat (except fish) off the plates for a week and you will feel excellent!

Why no dairy, wheat, meat or sugar you ask?

They cause inflammation in the body. The foods you choose can either promote or prevent inflammation. Foods containing arachidonic acid, such as eggs, organ meats (including liver, heart and giblets), beef and dairy products promote inflammation. Through a complicated process the body breaks down arachidonic acid into inflammatory compounds, including the hormones, prostaglandins and leukotrienes that control the mechanisms of inflammation, constrict blood vessels and promote blood clotting.

Overcooked food or foods cooked at high temperatures (including French fries, blackened and/or barbecued foods, fried chicken - high-heat frying or deep-fried foods) incite the inflammatory response because they create advanced glycation end products (AGES), something the body treats as an invader. AGES are produced when a protein is bound to a glucose molecule, resulting in damaged, cross-linked proteins. As the body tries to break these AGES apart, immune cells secrete large amounts of inflammatory cytokines. Many of the diseases that we think of as part of aging are actually caused by this process. Depending on where the AGES occur, the result can be arthritis, heart disease, cataracts, memory loss, wrinkled skin or diabetes complications, to name a few. And ore simply, the more your immune system is working on fighting against the cheese burger you just eat, the less it has the energy or alertness to to fight foreign proteins like viruses or bacterial infections.

Wheat has it own protein, gluten, that can also cause inflammation even if you are not allergic to it. This is because of a non specific antibody response that doesn't create the same intestinal permeability as an allergic celiac response. This has been hypothesized due to the increase of the hybridization and the genetic engineering of wheat crops over the past 50 years.

Sugar's un-sweet truth is that it can attach to components in the cell plasma membrane also forming chemicals called “advanced glycation end products”, same as the milk and the meat. Accumulation of AGEs in a cell can lead to malfunction. In addition to producing wrinkles in the skin, glycation degrades other vital organs, including your kidneys, lungs, and brain! The bond between the sugar and collagen generates a continuous stream of free radicals, which damage our cells and tissues and stimulate even more inflammation. Along with wheat, sugar has been one of the biggest genetically engineered crops in Canada and the US. If you are eating “white sugar” that doesn't state sugar cane as the ingredient, you are most likely eating GE white sugar beets. Most of the cookies, cakes, breads, crackers, jams, oh well almost everything has GE sugar, but this will be a topic for another time.

So what does inflammation have to do with immunity?

Chronic low levels of inflammation, that we may not be aware of at all, slows mitochondrial performance and causes higher levels of oxidative stress (free radicals) in cells of the body, all of the inflammatory factors cause disruption the survey ability of the immune system, leaving room for pathogens to invade and multiply.

Consider a week, maybe after all the gobble gobble is gone, to do something cleansing and nourishing for you and your family. All of the meal ideas listed above are anti inflammatory and will be posted with further recipe ideas on the Recipe page.

I am grateful for you taking the time to read my page and consider my thoughts. Have a wonderful Thanksgiving and continue to be grateful for all of the amazingly healthful ways in which we can live.

Eat simply, love richly.

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Happy Holistic Halloween!

Oils for kitchen Use

FOOD FOR THOUGHTS

Welcome

Archives

Categories

Rebecca L. Thornton

Happy Holistic Halloween!

Oils for kitchen Use

FOOD FOR THOUGHTS

Welcome

Archives

Categories

Rebecca L. Thornton﻿

Rebecca L. Thornton