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Winter and Chinese Medicine: How to Support Immunity, Maintain a Healthy Weight and Recharge Your Batteries
Emotional WellnessNutritionVibrant Health

Winter and Chinese Medicine: How to Support Immunity, Maintain a Healthy Weight and Recharge Your Batteries

by Dr. Patricia

Do you feel super tired, lethargic and (dare I say) a bit lazy this time of year?

Do you crave warm, richer foods and cozy evenings spent curled up on the couch?

If so, congratulations! Despite the 24/7 demands of modern life, your body’s internal clock is still well-tuned to the seasons.

Now, the second question: are you honoring your body’s requests for more sleep, heartier meals and down-time? Or, do you feel guilty about it?

If you’re struggling with guilt or shame over this, I’m here to tell you to embrace your body’s wishes to slow down—and better yet, to honor them as a natural source of connection to the upcoming winter season.

Winter falls under what Traditional Chinese Medicine considers a “Water” phase in the 5 elements of nature; where the Kidney and Bladder come into focus.

It is also a natural time of year to go inward—both insofar as nourishing your inner organs and nourishing your inner being.

The mantra I recommend for my patients this time of year is: go slow in all things related to one’s physical, mental, and spiritual health.

If you’ve forgotten how to slow down and surrender to the quiet, cozy darkness of winter then read on.

In today’s article, you will learn exactly what you can do to strengthen, nourish, and recharge your physical, mental, and emotional batteries, while preventing common seasonal ailments.

Winter’s Focus: The Kidneys—Your Body’s Battery and Energy Source

Unless you have a specific chronic condition (such as kidney stones), most of us don’t think much about our Kidneys on a regular basis.

However, did you know these humble organs hold and maintain your body’s most essential and fundamental energy reserve?!

They act like your body’s year-round battery, and thus need nourishing and recharging this time of year.

Your Kidneys are also directly connected to the health of your ears, eyes, hair, sexual organs, blood, fluid balance, and structural organs and systems—such as your teeth and bones.

If you struggle with anything like lack of sex drive, impotence, bone health issues, ear infections, poor hearing, bladder infections, incontinence, vision issues, fatigue, anxiety, high blood pressure, weak teeth, brittle nails and hair, edema, or maintaining your energy levels, then you will want to pay special attention to your Kidneys this time of year.

Insofar as emotions go, the Kidneys and Water element are associated with fear .

When the Water element/Kidneys are imbalanced, this can contribute to disorders such as anxiety, depression, seasonal affective disorder (SAD), and phobias.

According to TCM wisdom, one key way you can help balance that sense of fear is by taking advantage of the quiet introspective atmosphere winter provides.

Take time to take stock, and approach it in an unhurried manner.

For example, journaling is a wonderful wintertime practice, as is introspective meditation, reading spiritual or self-help books, seeking counseling or therapy if you need it, and reflecting on who you want to blossom into come Spring.

Early to Bed, Late to Rise (you finally have a real reason to sleep more)

This time of year, many of my patients tell me they feel more tired and lethargic…but also feel guilty about resting more.

My advice is to listen to your body, as winter is the optimal time of year for better sleep.

In fact, I highly recommend getting to bed at least one or two hours earlier than normal, and even waking later (if possible).

Think about it. Only one hundred plus years ago, before electricity and central heating, everyone rested more in the wintertime out of necessity (after all, would you rather climb into a cozy bed at 7PM or stay up in the freezing cold darkness?).

Traditional Chinese Medicine, and our body’s own internal clock, suggest we copy this ancient practice today.

Again, approach sleep in a slow fashion—in other words, take your time with it.

For most of us, that means changing our habits a bit. Here are some tips to make this transition easier:

  • Start by going to bed just 30 minutes earlier, then increase that amount by 15 minutes every week until you can naturally awaken before your alarm (or close to it).
  • Make it a point to turn off all media and electronic devices at least one hour before bed.
  • Dim the lights as the sun sets.
  • Turn down the heat at night to between 60-65 degrees and/or open a window. This will not only motivate you to get in bed sooner, but studies have shown we sleep best at 60-68 degree temperatures.
  • Follow the other recommendations below for easier sleep.

If you typically struggle with sleep, know that many people find it much easier to fall and stay asleep asleep this time of year—so be open to that natural transformation.

If you’re still having trouble sleeping, check out this article and be sure to seek immediate help from your practitioner.

What About Exercise?

Exercise and movement are important any time of year, but it’s how you exercise that can make or break your health in winter.

For example, consider replacing fast, strenuous exercise like distance running, burst training or lengthy weight-training sessions with gentler, slower exercises such as yoga, tai chi, or qi gong.

Think slow, restorative movements over strenuous jarring activities.

Brisk walking outdoors is also an excellent practice. Just be sure to dress warmly and cover your neck, ears, shoulders, and lower back to prevent excess coldness from invading your organs.

What to Eat, and NOT to Eat, in the Winter Months

As with all things food, it’s important to maintain a balance in our eating habits during the winter months.

Yes, good to all still enjoy holiday feasts and parties; however, for improved immune support allow for seasonal eating at least 80% of the time.

This will help you maintain a healthy weight, nourish the Kidneys and Bladder, recharge your energy or Qi, promote good sleep, and keep toxins at bay.

To keep things simple, focus on slowing down in all aspects of eating: the foods you buy, the way they’re prepared, and how you savor them.

For optimal health, focus on the following foods :

Foods that are in season, such as:

  • Root vegetables (carrots, turnips, parsnips, winter squashes, rutabagas)
  • A variety of sweet and white potatoes—enjoy with skin-on for maximum nutrients
  • Winter greens, preferably cooked—kale, mustard greens, collards, etc.
  • Mushrooms—be sure to branch out and try a variety like immune-boosting shiitakes, maitakes and lion’s mane
  • Pears
  • Apples
  • Cabbages
  • Brussels Sprouts
  • Onions, leeks and garlic

Warming foods

  • Soups and Stews
  • Braises
  • Bone broths and stocks
  • Veggie/mushroom broths and stocks
  • Miso
  • Bay leaves
  • Cardamom
  • Ginger
  • Garlic
  • Nutmeg
  • Fennel
  • Rosemary
  • Thyme
  • Roasted nuts
  • Cooked and slow-cooked foods
  • Butter
  • Whole grains such as millet, quinoa, brown rice, amaranth, etc.

Kidney, Bladder, and Bone-Loving foods

  • Walnuts
  • Chestnuts
  • Black sesame seeds
  • Black beans
  • Kidney beans
  • Bone broths of all varieties
  • Marrow bones
  • Cooked leafy greens
  • Meats, like lamb and chicken, preferably cooked on-the-bone

Salty Foods (within reason)

*Note: the taste associated with the Kidneys is salt, but you can overdo it and cause dehydration. To harness the healing power of salt, eat naturally-salty foods and be sure to use high-quality salts sparingly.

  • Anchovies
  • Himalayan pink salt
  • Miso
  • Sea salt
  • Shrimp

Drink Plenty of Water and Warm Herbal Teas

Remember, the winter months can suck the moisture right out of you—and your Kidneys rely on a steady supply of fluids.

Therefore, aim to drink at least 8 glasses of pure water per day. You may also add in warm herbal teas such as ginger, fennel, thyme, or green teas with raw honey.

Due to its diuretic affect, coffee isn’t ideal this of year. However, if you can’t live without it (I get it), aim to consume just one cup per day, and add an extra 1-2 glasses of water or herbal tea to replace those fluids.

Insofar as what NOT to eat, avoid cold cooling foods, too much raw food (ferments are OK in moderation), excess sugar, and diuretic food and drink like alcohol.

Follow these tips, keep the mantra: “go slow”, and you will notice a remarkable difference in how you feel this winter and in the warmer months to come.

Wishing you a deliciously slow, warming and transformation winter season.

-Dr. Patricia

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Craving Sweets? How to curb sugar cravings naturally
NutritionPeaceful MindVibrant Health

Craving Sweets? How to curb sugar cravings naturally

by Dr. Patricia

If you struggle with sugar addiction or experience intense sweet cravings at different times of the day (or month) you are in good company. After over 25 years of practice, I would put sugar-related issues on my very short list of what keeps people from living their best lives. Whether it’s the vicious cycle of feeling defeated over and over again when one feels like they have little control over their cravings, and/or the numerous health challenges (including energy, mood, and immune issues, among others) that sugar contributes to, I have witnessed many people sharing their frustration and feelings of hopelessness time and time again. Fortunately, I have witnesses the victories when my patients applied some of the strategies that I’ll share in this post. The absolute freedom and vitality that comes from overcoming an unhealthy relationship with sugar has allowed many patients who were stuck in unhealthy cycles, often for decades, to experience renewed health, vigor, and peace of mind.

First, let’s understand some reasons why sugar can seem to have such an overpowering influence.

According to the USDA, the average American consumes 66 pounds of sugar per year1.

That’s a heck of a lot—about 19 teaspoons per day—and speaks volumes to our country’s current obesity and diabetes epidemics.

While those are alarming statistics, the actual experience of eating so much sugar also often includes guilt, shame, and powerlessness. But no need to feel bad over that piece of candy or cafe mocha. It’s more important to understand the 3 main causes of sugar cravings in the first place so the solutions make sense and can be implemented smoothly.

#1: We’re hard-wired to crave sweets

Think about it.

From the time we are born we’re programmed to crave breast milk—which is loaded with precious nutrients, including an abundance of natural sugars which feed the brain, build up glycogen reserves in the liver and encourage a healthy appetite.

Additionally, as humankind has evolved, we’ve sought and prized sweet, calorie-dense foods like berries, fruits, honey and potatoes to give us the energy we needed to survive.

And while our natural sweet tooth has served us historically, modern access to processed foods and refined sugar is now doing us more harm than good.

#2: Sugar has been shown to mediate our stress response

If you’ve ever inhaled a chocolate bar after getting bad news, or relied on sugary drinks to get you through a high-pressure assignment, then you know how comforting sugar can be during times of stress.

And science has now proven that “self-medicating” with sugar can help mediate the stress response in some people. Temporarily.

Researchers at the University of California, studied the effects of sugar-sweetened and artificial-sweetened beverages on a group of women, and found that the group consuming the sugar-sweetened beverages had lower levels of stress-induced cortisol 2.

This means that if you’re stressed, sugar can indeed help you feel better. Again, temporarily.  Of course, this study is not intended to be encouragement to eat sugar to reduce stress, but rather a study looking into the mechanisms of the unhealthy relationship of eating sugar when stressed. The positive benefits on cortisol can be short lived, as regular consumption of sugar and disrupt a healthy cortisol metabolism and contribute to metabolic issues such as weight gain, inflammation, and diabetes. It also means stress increases your chances of becoming hooked on the sweet stuff, trapping you in a vicious cycle.

#3: Nutrient deficiencies fuel sugar cravings

While many people see their sugar cravings as a sign of weakness, it’s often a symptom of nutritional imbalance.

A lack of specific nutrients, like protein, B-vitamins, magnesium and chromium for example, can cause you to crave more sugar.

Now that you understand the 3 main causes of sugar cravings, lets look at some practical and natural ways to get those cravings under control.

Sugar craving solution #1: Include some protein at every meal and snack

Blood sugar stability plays a key role in food cravings, and protein is your best ally in maintaining healthy blood sugar.

That doesn’t mean you have to go paleo or start snacking on bacon—balance is the goal here, and for some, too much animal protein can cause energy dips and other health issues.

Beyond animal-based proteins, you can snack on nuts, seeds, tempeh, hummus, beans and lentils.

Plant-based protein powders, soy-free, low-sugar protein bars or dairy-free milks in smoothies can be a good choice when are not able to have a proper meal. I often share with patients that I’d rather they have their protein in a bar or smoothie rather than skip a meal or have a high-carb meal as they are navigating this new world of protein at every meal and snack. That advice seems to help in the initial stages, and the intention is to gradually replace powders and bars with fresh food as often as possible.

Sugar craving solution #2: Up your consumption of veggies

Colorful vegetables are still your best source of life-giving nutrients, and you can eat as much of them as you want in place of sugary treats. When you focus on eating more veggies instead of trying to avoid sugar, the benefits from the increased vegetables naturally reduce sugar cravings.

Also, sweet-flavored vegetables like sweet potatoes, carrots, sugar snap peas, jicama and bell peppers help satisfy a sweet tooth and can be consumed regularly.

Focus on what you can have, not what you can’t have.

Sugar craving solution #3: Drink plenty of water

I learned a long time ago that food cravings are often a sign of dehydration.

This goes for sugar cravings too.

Next time you want to reach for that sugary snack, drink a glass of water or two and notice that your cravings will often subside.

A simple solution to reduce sugar cravings before they happen: drink 6-8 glasses of pure filtered or spring water per day. 

If you’re accustom to drinking sodas and crave that fizzy-satisfaction, try switching to sparkling water (unsweetened naturally flavored also an option) .

Then gradually replace with non-carbonated water and/or water with slices of fruit, and eventually you’ll be satisfied with plain water.

Bottom line: while I prefer my patients not consume copious amounts of carbonated beverages for their bone and digestive health, if you need to drink fizzy water for a period of time to break your soda habit, go for it.

Just make it your goal to switch to plain, pure water as soon as possible.

Sugar craving solution #4: Don’t skip breakfast!

Keeping your blood sugar stable starts with what you eat in the morning…so don’t skip breakfast.

You don’t have to eat a large amount of food, but a balanced breakfast with some carbs and protein can do wonders for curbing sugar cravings later in the day.

Some of my favorites are:

  • Protein smoothies with pea or hemp protein, berries, bananas, and greens
  • Eggs with gluten-free toast or in a gluten-free wrap (such as a coconut meat tortilla)
  • Dairy-free yogurt with hemp seeds and gluten-free granola

If you can handle dairy or cultured dairy, go for it. Personally, I do better without (hence the dairy-free milk choices).

Sugar craving solution #5: Get enough sleep and address sleep issues

Sleep has a huge impact on your blood sugar levels, appetite and sugar cravings.

If you don’t get enough sleep, it can cause sugar and food cravings by interfering with your leptin and ghrelin levels3.

Leptin and ghrelin work together to regulate your appetite and satiety.

So if they are imbalanced, you’ll have a hard time feeling full and satisfied which can lead to cravings for high-calorie, high-sugar foods.

Additionally, a lack of sleep causes an increase in cortisol4, your body’s stress hormone, which (as we covered above) can drive you to self-medicate with sugar.

How much sleep should you get to avoid these hormonal imbalances?

That varies a bit from person-to-person, but ideally you should get between 7 1/2 – 9 hours of sleep per night and awaken feeling refreshed and recharged.

If you’re having trouble falling asleep, staying asleep or waking up refreshed, talk to your integrative health practitioner immediately to get that resolved.

Sugar craving solution #6: Consider supplementing with the following vitamins/minerals

While supplementation alone will not curb sugar cravings entirely, optimizing the following key nutrients can really take the edge off sugar cravings:

  • Chromium—this mineral is used by doctors to control blood sugar levels and can be helpful, in small doses, to combat sugar issues.
  • B-vitamins—B-vitamins are quickly depleted by excess sugar consumption, and I’ve had many patients report a reduction in cravings after taking a high-quality B-Complex.  Check with your practitioner about the best formula for you—especially if you have the MTHFR mutation—and make sure it contains ample B12.
  • Magnesium—sugar intake also depletes magnesium reserves, and magnesium is critical to maintaining your stress response, helping anxiety and promoting healthy sleep. I recommend magnesium glycinate for its superior absorbability and gentleness on the stomach.
  • High-quality probiotics—it’s been long-recognized that gut issues, like candida, are exacerbated by sugar. And recent research has shown what you feed your gut bacteria can have a significant impact on which foods you crave5. Thus, it’s a good idea to include a high-quality probiotic to help promote “good” gut bacteria and help knock back those cravings.

For specific doses and formulas, be sure to check with your practitioner.

Sugar craving solution #7: Change your relationship with stress

By now you’ve learned how stress and anxiety can trap you in a vicious sugar-craving-cycle.

Becoming aware of that is the first step, the next step is to do something about it.

When it comes to changing your relationship with stress—and anything for that matter—I’ve always found it’s easier to replace unhealthy habits with healthy habits, rather than trying to just quit cold-turkey.

This blog has numerous stress management tools under the “Peaceful Mind“, “Joyful Spirit” and “Loving Heart” categories, and many of the points above will help you reduce stress and anxiety naturally.

Sugar cravings and sugar addiction may seem impossible to overcome at times…especially with societal pressure to “indulge” so many treats available at our fingertips.

The good news is, you now have the knowledge and power you need to start overcoming sweet cravings and take back your health.

Take it a step at a time and always, always be kind to yourself in the process.

Sweet blessings,

-Dr. Patricia

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5 Natural Sweeteners to Consider When You Want a Treat
NutritionVibrant Health

5 Natural Sweeteners to Consider When You Want a Treat

by Dr. Patricia

One of the most frequent questions I receive from patients is: “Do I have to give up sugar to get well and stay healthy?”

The issue of sugar is a huge area of concern for most people when it comes to their health and happiness.

In fact, many of my patients delayed seeking the health advice they needed, for fear of being told they had to give up their sweet treats for all eternity.

And I’ll admit, the integrative health field does have a reputation for vilifying sugar to the extreme.

Fortunately, times and opinions have changed a lot. And the truth is, most people need not sacrifice all types of sugar and sweeteners to resolve health issues, prevent disease and maintain their well-being. The key is to eat a variety of delicious and healthy proteins, vegetables and good fats throughout the day, and let the sweet stuff be an occasional treat.

One thing hasn’t changed though: white sugar and artificial sweeteners are still undesirable choices for those wishing to overcome disease and maintain their health long-term… 

So, what are some of the best natural sugars and sweeteners to support your health in the 21st century? Let’s take a look at 5 considerations:

#1: Coconut  Sugar

This relatively new-kid-on-the-block comes from the sap of coconut blossoms, and is an excellent choice for those with stable blood sugar for 3 reasons:

  1. Unlike white sugar, which is completely stripped of its nutrients, coconut sugar contains beneficial trace elements like iron, potassium, and zinc, antioxidants and polyphenols.
  2. You can use it 1:1 in place of sugar in baking, coffee, etc. Just keep in mind, it has a dark color and brown-sugar flavor.
  3. It’s affordable. A bag of organic coconut sugar will set you back about $3.00-$4.00.

While coconut sugar is not appropriate for diabetics, if you do have other blood sugar issues like metabolic syndrome or Type 2 diabetes, check with your healthcare professional to see if you can enjoy small amounts of coconut sugar.

For the rest of us, enjoy in moderation. Even though it’s a natural sugar, you can overdo it.

#2: Stevia

While it’s been around for years as a supplement, stevia is still my #1 choice when used sparingly.

Stevia comes from the stevia plant, which is native to South America, where it has used by native peoples for centuries as a natural sweetener and blood sugar balancer.

Despite its very good purity and safety record, it was banned as a sweetener (but allowed to be sold as a dietary supplement) in the United States until very recently. Now, stevia has earned GRAS (generally recognized as safe) status from the FDA for use as a sweetener1.

Stevia advocates argue this decades-old ban had nothing to do with Stevia’s safety, but is believed to have been the result of influence from the artificial sweetener industry—since Stevia presented a serious threat to their market share.

I’ll leave you to draw your own conclusion about that, but it does make one wonder: if it was safe enough to be sold as a dietary supplement, why was it held back as a sweetener for so long?

These days, we can buy stevia and stevia blend sweeteners in nearly any supermarket…and they vary in quality.

When choosing quality stevia, I suggest looking for 100% pure organic stevia.

A couple brands to consider are:

  • Stevita Simply Stevia—organic stevia powder with no fillers grown within a sustainable cooperative of small Brazilian farms
  • SweetLeaf stevia packets—stevia powder with inulin, a natural prebiotic fiber

Both of these brands also carry liquid stevia products (which are helpful for making natural sodas and sweetening your coffee and tea) and stevia blends.

#3: Raw Honey

I truly believe we’ve only begun to understand the far-reaching health benefits of raw honey.

Loaded with enzymes, minerals, antioxidants, and disease-fighting/allergy-reducing properties, raw honey is an incredible choice for non-diabetics.

Look for 100%, sustainability raised raw honey from a trusted source.

While most raw-honey producers follow humane practices, due to the rise in popularity and demand, it pays to know your bee keeper.

If you want the allergy-reducing benefits of raw honey, be sure to choose local honey from a trusted source.

#4: Maple Syrup and Maple Sugar

Maple syrup and sugar are my #3 choice for non-diabetics.

Derived from the pure sap of maple trees, this amber elixir is loaded with trace minerals, vitamins, and antioxidants.

It’s also lower on the glycemic index than white sugar2, which is a bonus for your energy and insulin levels.

A couple things to note when buying maple syrup:

#1: There have been rumors circulating that maple syrups could contain formaldehyde. This was due to paraformaldehyde pellets which were traditionally used to plug the tap holes in trees.

As it turns out, those pellets cause irreparable damage to the trees, and thus were made illegal. So, you don’t need to worry about formaldehyde.

#2: Look for 100% pure maple syrup—some companies dilute-down pure maple syrup with sugar water or corn syrup to make a cheaper, inferior product.

#3: Maple syrup labeling has changed since 2015. While you used to be able to find “Grade A”, “Grade B” or even “Grade C” varieties, now all maple syrup is “Grade A”.

If you want the B or C grades, which are touted as having higher nutritional value and often used in cleansing tonics, look for the label:

  • “Grade A Very Dark Color/Strong Taste” which is formerly “Grade B”

Or contact the company to get their recommendation.

One final note: while the price tag of maple syrup may seem high, you will use a lot less than regular table syrup. You can also save big by buying in bulk or at your local price club.

#5: Dates and Date Sugar

Despite their incredible flavor, nutritional profile, and natural sweetness, dates don’t get a lot of love in the natural sweetener space.

However, date paste and date sugar make excellent natural sweeteners for baking, coffee, and a variety of other sweets.

And, for some people with blood sugar issues, whole dates can usually be enjoyed in moderation.

You can buy date paste ready-made or whip up a batch yourself and use it in select cakes, cookies, tarts, etc.

As for date sugar, you can use it 1:1 in place of sugar in baked goods, but keep in mind it will have a dark color and date flavor making it unsuitable for some desserts and palates.

We’ve come a long way since the days of no-sugar diets and hard-to-find stevia extract supplements.

But remember, just because a sugar is “natural” doesn’t mean you can’t overdo it. The key is to use sweeteners sparingly and enjoy sweets as a treat, not a daily indulgence.

Note: Sugar alcohols are another category of sweeteners; we will cover that in a future post.

If you find yourself craving any and all types of sugar frequently, there may be other underlying causes at play, it is wise to seek assistance from a health care professional. We will cover this topic in a future post.

My wish for you going forward, is that this information will help you find the appropriate natural sweeteners to maintain your health and happiness for the long-term.

In health and happiness,

-Dr. Patricia

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Your Best Sources of Magnesium—The Anti-Stress, Pro-Sleep Mineral
Emotional WellnessNutritionVibrant Health

Your Best Sources of Magnesium—The Anti-Stress, Pro-Sleep Mineral

by Dr. Patricia

Magnesium is quickly dethroning calcium as the “it mineral” of the 21st century.

While calcium has reigned supreme for decades as the natural solution to preventing osteoporosis, building strong bones, and promoting healthy sleep, new research suggests magnesium is an important contributor to all of the above, and much more.

What’s more, reports indicate at least half the United States population is magnesium deficient1, with a whole list of insidious symptoms to boot.

The good news is, avoiding magnesium deficiency and optimizing your levels long-term doesn’t have to be complicated.

The keys lie in knowing how much magnesium you need, bolstering your awareness of best-sources— including foods and supplements; and understanding the role stress and other lifestyle factors play in magnesium depletion.

Let’s get started with…

How Much Magnesium The Average Person Needs (and why most of us aren’t getting it)

Now here’s a loaded topic with a range of varying expert opinions.

On the one hand, conventional doctors and dieticians typically tell patients to aim for recommended daily allowance of 310-320 mg daily for women and 400-420 mg daily for men.

However, due to widespread deficiency many integrative practitioners, including myself, often recommend a higher dose of magnesium. The exact amount depends upon the patient’s symptoms, health history, diet, lifestyle, and health goals.

For example, if I had a patient suffering from migraines, insomnia and brain fog who ate the standard American diet, I would likely recommend a higher dose of magnesium than for a patient reporting occasional headaches who ate a wide variety of whole, fresh foods.

In addition, specific diet and lifestyle factors can impact your levels including2.:

  • Chronic stress
  • Eating food grown in magnesium-depleted soil
  • Consuming a diet high in refined sugar, protein, fat, calcium, or vitamin D

So, how much does the average person need?

Your practitioner can provide you with an individual recommendation based on your needs and health concerns, or you can start by aiming for the RDA using foods and supplements, and increase your amount gradually based on how you feel.

I’ve had patients come to me amazed by what a difference an extra 100-200 mg of magnesium a day can make to their health.

More on this to come…

Common and Not-so-Common Symptoms of Magnesium Deficiency

A little-known fact about magnesium deficiency is it is indicated in nearly every type of chronic condition.

This is because of the crucial role magnesium plays in over 300 biochemical reactions including: regulating blood sugar levels, DNA, muscle and nerve function, blood pressure, heart beat, building bone by transporting calcium, maintaining immunity and even mediating our stress response 345.

Common and not-so-common symptoms of magnesium deficiency include6:

  • Blood sugar imbalances
  • Type 1 and Type 2 diabetes
  • Muscle cramps
  • Menstrual cramps
  • Brain fog
  • Weak bones and teeth
  • Loss of appetite
  • Nausea/vomiting
  • Numbness
  • Tingling in extremities
  • Changes in personality
  • Insomnia
  • Depression
  • Anxiety
  • Sugar cravings
  • High blood pressure
  • Headaches, including migraines

Of all these symptoms, I want you to pay careful attention to the relationship between magnesium and your mood and sleep.

Patients often come to me seeking a natural solution to anxiety and stress, which are compounded by sleep disturbances.

And while these issues may seem complex, (and they can be for certain people) often by simply increasing magnesium, completing a series of acupuncture appointments, and creating a new relationship with stress these symptoms improve or even disappear quite quickly.

That’s the power of optimizing this one little mineral.

The Little-Known Symbiotic Relationship Between Magnesium and Vitamin D

It’s been long-accepted that vitamin D plays an essential role in bone health and preventing osteoporosis.

But, new research published by The Journal of the American Osteopathic Association7 reveals vitamin D does not act alone when it comes to bone health, and relies heavily on magnesium for its metabolism, activation, and function.

In addition, the same review revealed the more magnesium a you have in your body the less vitamin D you need to maintain health.

This further explains the relationship between magnesium and bone health, whilst connecting the dots on how different nutrients work together to maintain whole body homeostasis.

Did I Mention Chronic Stress As One of the Top Magnesium Thieves?

While I mentioned it in the section above, it bears repeating: chronic stress has been shown to rapidly decrease your body’s magnesium stores8.

Moreover, the lower your levels of magnesium the more dramatic your stress response—which makes magnesium deficiency a double-whammy for those dealing with chronic stress.

So, do you need to up your magnesium levels or lower your stress?

In the short-term: probably both.

If you’re in the midst of an acutely stressful situation such as caring for a new baby, starting a business, or moving, magnesium supplementation can offer a safe and natural buffer until the acute stress eases.

Likewise, if you’re dealing with chronic stress and/or find yourself easily agitated or very reactive to challenging situations, magnesium can offer a lifeboat while you learn to adjust your lifestyle and relationship with stress.

Once your stress response is more balanced, you may be able to reduce magnesium supplementation and rely more on food sources moving forward.

The Best Food Sources of Magnesium

The best way to get your nutrients is always from food.

And if you have a minor magnesium deficiency, increasing these foods and working on your attitude toward stress should get you back on track fast.

  • Spinach
  • Chard
  • Quinoa
  • Almonds
  • Cashews
  • Black beans
  • Edamame
  • Tofu (fermented please!)
  • Sesame seeds

Magnesium Supplementation

Your practitioner can help you determine what type of magnesium is best for you.  Fortunately, magnesium has an excellent safety record when taken in low-to-moderate doses.

If you have an aversion to pills, many patients have had success using a topical application of magnesium oil or cream.

This is also a wonderful option for children…especially when rubbed on the feet before bed.

Again, your need and dosage depends upon your health, symptoms, goals, lifestyle, and stress levels.

The most common symptoms of excess magnesium are minor gastrointestinal issues, but more severe problems can arise when taking extremely high doses internally 9. So check with your practitioner and use commonsense.

To Recap Your Best Sources of Magnesium:

  • Nearly half the U.S. population is magnesium deficient (and many health experts believe the actual number is actually much higher)
  • Magnesium levels can be impacted by a diet high in fat, sugar, protein, vitamin D, calcium, chronic stress, and foods grown in magnesium-depleted soil
  • The RDA of magnesium is: 310-320 mg daily for women and 400-420 mg daily for men—though many people will benefit from higher amounts
  • Some common yet little-known symptoms of magnesium deficiency include: menstrual cramping, headaches, migraines, sleep issues, brain fog, depression and anxiety (full list above)
  • Some of the best food sources of magnesium include spinach, chard, quinoa, almonds, cashews, and black beans.
  • Check with your integrative healthcare practitioner about the right type and amount of magnesium for you.

Despite my 25+ years studying and practicing nutrition, I am always in awe of  the incredible difference one seemingly little nutrient can make to a person’s overall health.

My hope and prayer is this article will help shed light on how even complicated health problems often have very simple solutions.

To your best health and well-being,

-Dr. Patricia

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Does Apple Cider Vinegar Live Up to Its Reputation? Get the Facts Here
NutritionRadiant BeautyRecipesVibrant Health

Does Apple Cider Vinegar Live Up to Its Reputation? Get the Facts Here

by Dr. Patricia

As the interest in natural solutions to health challenges continues to expand, apple cider vinegar has experienced a renaissance. And claims about its health and beauty benefits are blowing up all over the internet.

If you’ve been around the natural health scene for a while, you know apple cider vinegar has a long history as a cure-all for digestive disorders, aches and pains, skin issues, candida, and pretty much anything that ails you.

It became particularly popular in the 20th century, thanks to a rather famous health crusader by the name of Paul C. Bragg—founder of Bragg’s Apple Cider Vinegar and other natural health products.

And while the term “cure-all” may be a bit extreme, apple cider vinegar has been studied and proven to live up to its reputation as a medicinal in a variety of ways.

In today’s article, we’ll look at the science behind apple cider vinegar’s health benefits on metabolism, blood sugar, heart disease, skin health and digestion plus some of its time-tested uses.

What Exactly is Apple Cider Vinegar Anyway?

Apple cider vinegar is a naturally fermented product that comes from raw apples.

There are basically two types of apple cider vinegar available: raw, unfiltered apple cider vinegar and pasteurized, filtered apple cider vinegar.

It is believed the raw, unfiltered vinegar is the most beneficial for health, as the natural fermentation process used to make it creates a wealth of gut-friendly bacteria and other nutrients.

Here’s how basic apple cider vinegar is made:

  • Raw apples are either juiced or finely chopped, and placed in a clean, preferably glass, container. If chopped apples are used, water is added.
  • A sweetener, like honey or sugar, is added as food for the natural cultures that will develop  Or in some recipes, a culture and/or yeasts are added.
  • The juice/mixture is left to ferment at room temperature for a few days to a few weeks. This allows time for the mixture to ferment and develop alcohol and carbonation (think hard cider).
  • Once the mixture has turned to hard cider, it goes through a second 3-4 week fermentation in which acetic acid cultures will form and transform the mixture from hard cider to vinegar.
  • Once it has turned to vinegar, it develops a gelatinous mound known as “the mother culture” (prized by apple cider vinegar enthusiasts for its healing powers), which is similar to a kombucha scoby.

You’ve probably heard if you leave wine long enough you’ll get vinegar, this is the same process that happens with apple juice and apple cider vinegar.

Now that you know how it’s made and where it comes from, let’s look at the areas in which apple cider vinegar lives up to its medicinal reputation.

Apple Cider Vinegar Shown to Positively Impact Metabolism and Blood Sugar Levels

Metabolic diseases like Type 1 and Type 2 diabetes, metabolic syndrome and other blood sugar issues have reached epidemic levels.

And while these conditions can get complicated, apple cider vinegar has been shown to provide numerous health benefits to those with blood sugar issues, including:

  • Creating greater insulin sensitivity in the presence of high-carb foods1
  • Reducing fasting insulin rates in adults with well-controlled Type 2 diabetes2
  • Anti-glycemic properties when ingested with meals rich in complex carbohydrates3

Even if you don’t suffer from a metabolic health issue, research has shown that nearly everyone can benefit from better blood sugar control.

Therefore, if you’re sitting down to a carb-heavy meal, it appears apple cider vinegar is a beneficial blood-sugar-balancing mealtime tonic.

Apple Cider Vinegar Shows Promise for Promoting Heart Health

While the human studies on the effects of apple cider vinegar and heart health are few, the animal studies conducted show great promise.

For example, an Iranian study showed supplementation with apple cider vinegar was shown to increase HDL levels (the “good” cholesterol) while reducing LDL levels (the “bad” cholesterol) in rats4.

Apple cider vinegar has also been shown to contain a variety of antioxidants, such as chlorogenic acid, which research suggests has a protective effect on the heart5.

Finally, it is well established that those with metabolic and blood sugar handling issues are at greater risk of succumbing to heart disease. Therefore, I suspect we will see more research on the apple-cider-vinegar-heart-health connection in the coming years.

Apple Cider Vinegar Can Help you Lose Weight

This may sound out-there, but research has shown apple cider vinegar, when taken daily, can help you lose weight.

For example, a 2009 double-blink placebo-controlled study showed subjects lost 2-4 pounds in 12 weeks while taking apple cider vinegar daily6.

There is also evidence that apple cider vinegar slows the rate in which food passes through your stomach, which can positively affect blood sugar and thus may help with weight loss 7.

Apple Cider Vinegar Has Antibacterial Components

Many types of vinegar, including apple cider, have been shown to have antibacterial properties, especially against food-borne bacteria like E. Coli8.

Which may explain why so many people swear by its multipurpose use as a household cleaner, tummy tonic and immune booster.

What else is it good for? 7 More Ways to Use Apple Cider Vinegar

In addition to the scientifically proven benefits, apple cider vinegar has been used as a home and beauty remedy for the following:

  • As a facial toner and acne spot treatment—its natural anti-bacterial properties and acidic pH have earned apple cider vinegar a loyal following as a facial toner and acne spot treatment.
    • For a toner, use 1 part ACV to 2 parts water, increase dilution as-needed for your skin type
  • As a hair rinse—to improve hair’s shine and texture. Add 1-3 tablespoons ACV to a cup of water and use as a final rinse after shampooing.
  • To calm skin irritations and rashes—such as poison ivy or eczema.
    • Combine 1 part apple cider vinegar and 2-3 parts water to spray or wipe on the affected area, or add 1-2 cups to your bath as a soak
  • As a digestive aid—millions swear by a mixture of raw apple cider vinegar and water to help bloating, heart burn, and to overall help ease digestion.
    • Mix 1-2 tablespoons in 1 cup of water, sweeten with raw honey (if desired) and enjoy hot or cold.
    • While the science on exactly why this works is yet to be determined, I believe it’s due to the natural probiotics in raw apple cider vinegar coupled with it’s acidic action on the stomach which promotes digestion.
  • For seasonal allergies—I’ve had several patients swear by their daily cups of apple cider vinegar tea for fighting seasonal allergies.
    • Mix 1-2 tablespoons in 1 cup hot water, sweeten with raw honey and enjoy.
  • To calm a cold—follow the directions above for seasonal allergies.
  • To soothe a sunburn—add 1-2 cups apple cider vinegar to your bath, or dilute equal parts water and ACV and spray on affected area.
  • To remove warts and fungus like athlete’s foot—it’s been long believed apple cider vinegar has anti-fungal properties. And while this is yet to be proven, this simple home remedy has stood the test of time.
    • Soak a cotton ball in ACV and apply to the wart or affected area.
    • For best results, secure with a bandage, cover with a sock and leave on overnight for several nights.

While all these uses are worth a try, my favorite way to get my apple cider vinegar is to use it on my salads and in my cooking.

Simply substitute apple cider vinegar for red wine or white vinegar in your favorite recipes and enjoy often.

Tips for Buying the Best Apple Cider Vinegar

As with all foods and natural remedies, choose the highest quality apple cider vinegar you can find.

That said, good quality doesn’t have to cost a fortune, look for: organic, raw apple cider vinegar with the mother in glass bottles.

A decent bottle shouldn’t cost more than $3.00-$5.00, and these days you find awesome brands at you local supermarket, natural foods store, or price club.

The good things in life are often the simplest and most affordable—enjoy your apple cider vinegar in good health!

-Dr. Patricia

 

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Outsmart Pseudo-Healthy Snack Foods in 5 Easy Steps
NutritionVibrant Health

Outsmart Pseudo-Healthy Snack Foods in 5 Easy Steps

by Dr. Patricia

Imagine yourself strolling through the natural food section of your local grocery store looking for some dinnertime inspiration, when suddenly you find yourself in the chip aisle.

There you are, surrounded by a plethora of colorful organic, salty, yummy, crunchy goodies.

Your mouth starts to water as your eyes dart from sweet potato chips to wild rice chips to organic multigrain chips…and you think to yourself, “Does it really matter which one I pick? As long as it says “organic” or “all natural” it’s pretty healthy right?”

Given the wholesome reputation of organic products, one would think so. But the answer is, those chips are probably NOT healthy.

The somewhat unfortunate truth is the organic/natural food industry has gone mainstream.

This is wonderful for raising awareness about eating well and increasing availability of healthful foods. BUT, when the big food players start buying up small companies and appealing to the masses, the integrity and quality of the products often suffer.

For many, if not most big brands, garnering mass appeal means making a beloved natural or organic snack food just a teeny bit less processed than its mainstream cousin.

Perhaps they use organic flour instead of conventional, add a little brown rice syrup instead of corn syrup, or toss in a few organic ingredients.

While the differences are subtle, the labeling can be misleading.

We’ll get to our 5 easy steps to outsmart pseudo-healthy snack foods in just a moment, but before we do here’s what you need to know about labeling to help protect yourself (and your wallet) from fake snack foods:

A crash course in organic/all-natural food labeling

  • A product labeled: “made with organic ingredients” must be made with 70% organic ingredients and 100% non-GMO ingredients.

This is a good thing…but that does NOT mean the product is free from unhealthy fats, emulsifiers, or thickening agents like carrageenan, unsavory non-organic ingredients, or “natural” flavors (we will get into more about natural flavors below).

  • Products that bear the USDA Certified Organic label must be made up of 95% organic ingredients.

BUT that means up to 5% of the product may be made up of non-organic, questionable ingredients. Also, I must point out that an unhealthy food, such as white flour or sugar, is still unhealthy whether it’s organic or not.

  • Perhaps the most misleading label of all reads, “all natural”. According to the FDA, “all natural” products cannot contain artificial preservatives or additives

So, that is some good news. However, “all natural” also pertains to any substance, adulterated or not, that originates in nature.

For example, corn is “natural”, therefore so is GMO corn or high fructose corn syrup.

Same goes for the sawdust—marketed as “cellulose”—added to foods as an anticaking agent. It comes from trees, therefore is considered “natural”, and MSG—an allergen and known excitotoxin—also falls under this category.

With all these labeling loop-holes and bizarre ingredients masquerading as “natural”, how does a health-conscious person chose quality, healthy snack foods?

It’s actually pretty easy when you follow these easy steps.

5 Easy Steps to Outsmart Pseudo-Healthy Snack Foods

Step 1: Be fastidious about fats.

Look for snacks made with coconut oil, extra virgin olive oil, flaxseed oil, sesame oil, avocado oil, organic butter, ghee, and walnut oil.

Avoid snacks with highly processed oils such as canola (even GMO-free, organic canola is still bad news), cottonseed, corn, or soy. Slightly better options include peanut, sunflower, and safflower oil.

Palm oil, similar in composition to coconut oil, was once considered a healthful choice but it is no longer an ethical one.

The palm industry is responsible for the endangering of orangutans due to deforestation1. So PLEASE just say no to palm oil products.

Insider labeling tip: often a snack food will advertise that it is made with a healthy fat, such as potato chips “made with extra virgin olive oil”, but that may mean it has been cut with a lesser oil…like canola. So be sure to read labels carefully.

Step 2: Scrutinize sweeteners.

Look for brown rice syrup, raw honey, tapioca syrup, stevia*, xylitol, maple syrup, coconut sugar, and monk fruit.

Avoid, sugar, evaporated cane juice, high fructose corn syrup, corn syrup, turbinado sugar, agave, and especially artificial sweeteners such as aspartame, sucralose aka Splenda®, Acesulfame K aka acesulfame potassium, neotame, and saccharin.

Insider labeling tip: Many stevia products are not pure stevia but a combination of stevia and erythritol.

Erythritol is a sugar alcohol added to stevia products to make them cheaper for the manufacturer. It is generally well tolerated and safe for diabetics but can produce mild GI issues such as gas and bloating.

Erythritol is one of those ingredients that isn’t super healthy in that it is processed and devoid of nutrients, but is a lot better than its alternatives: refined GMO sugar and artificial sweeteners. For this reason, I tell my patients to enjoy it in moderation.

Bottom line on Stevia: Chose pure stevia products, like Sweet Leaf®, most the time. If it’s a choice between artificial sweeteners, white sugar, or a stevia/erythritol mix go for the stevia mix.

Step 3: Just say “no thanks” to natural flavors.

This is a BIG concern with both all-natural and organic snack foods.

The term “natural flavors”, as we touched on briefly above, covers a wide range of chemically-altered, addictive, and downright gross ingredients such as:

  • Shellac made from bugs—to give snack foods that shiny finish.
  • Excretion of beaver urine and anal gland—known as “castoreum” used as a flavor enhancer in vanilla, strawberry and raspberry ice cream, puddings, gums, etc.
  • GMO-corn products—such as maltodextrin.

If it comes from “nature” it’s fair game under the “natural flavor” label.

Organic foods are not allowed to contain artificial preservatives, dyes, or chemicals, BUT natural flavors are allowed as long as they don’t make up more than 5% of the food product.

This gets tricky with organics. Ethical companies won’t use the term “natural flavors” on principle. and if they do they will usually disclose what the natural flavor actually is on their website or label.

However, with more and more natural food companies being bought up by big food it pays to be vigilant.

Step 4: Go no-GMO! Look for the Non-GMO Project Verified label. If there is no label, scan for any GMO hot-button ingredients.

According to the Grocery Manufacturers Association2, approximately 80 percent of packaged foods contain genetically modified organisms (GMOs).

Though controversial, studies have linked GMOs to a number of health concerns from gastrointestinal issues to cancer.

Ingredients to watch out for include corn, potatoes, sugar (approx. 95% of all sugar beets are GMO crops), pineapple, canola, tomatoes, arctic apples (newly released in 2017 to test markets, these GMO apples never brown), zucchini, cotton, papaya, alfalfa (think about cows eating this and how that translates to dairy products), and soy.

In 2013 the USDA approved voluntary labeling of non-GMO food products by the non-profit nongmoproject.org.

This was a huge victory for the natural food industry, and sent a message to big agriculture and big food. Thousands of food products from hundreds of companies have or are in the process of being verified for labeling…including Costco and WalMart!

There have been several victories for the non-GMO camp in the past year including Vermont being the first state in history to mandate GMO labeling, six counties in California (and counting) banned GMO crops, and the World Health Organization listing glyphosates (the leading pesticide used in GMO crops) as a probable human carcinogen of which the FDA is now investigating3.

Step 5: Finally, don’t forget about flour.

Organic or not, white flour or high-gluten flour should be avoided.

Whole spelt flour, einkorn flour, or sprouted flours containing shorter chains of gluten and less antinutrients would all be a better choice.

Gluten-free flours such as brown rice flour, non-GMO potato starch, almond flour, millet flour, quinoa flour, oat flour, coconut flour, or tapioca flour are preferable to whole wheat flour.

Now you’re ready to snack real-healthy

Don’t let misleading labeling take the fun or nutrition out of healthy snacking.

Follow these five steps, practice mindfulness and balance when eating, and you’ll be on the road to righteous snacking in no time.

Need more inspiration? Here are some of my favorite healthy snacks:

  • Organic, fair-trade, 70% dark chocolate (need an excuse to enjoy chocolate once in awhile? Check out my post 7 Reasons to Enjoy Chocolate—Without the Guilt! on Huffington Post).
  • Zevia cola (100% stevia-sweetened soda as an occasional cold, fizzy, pick-me-up).
  • Mary’s Gone Crackers gluten-free crackers with guacamole.
  • Kale chips, such as Brad’s Raw Chips (delicious!).
  • Baby carrots or cucumbers with organic hummus.
  • Raw almonds with dates…for some reason this combination is just delightful.

Here’s to happy, healthy, stress-free snacking!

-Dr. Patricia

Additional Reading and Watching:

For information on GMO labeling, including a list of verified companies and products, check out nongmoproject.org; and for an invaluable on-the-go reference, download The Institute of Responsible Technology’s free Non-GMO Shopping Guide.

For a good laugh about a particularly disturbing “natural flavor”, check out “FoodBabe TV’s Do you Eat Beaver Butt?”.

Get an eye-opening look at who really owns our natural food brands, by checking out this chart by The Cornucopia Institute.

References:

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Glyphosate: a hidden factor related to wheat and gluten intolerance?
NutritionVibrant Health

Glyphosate: a hidden factor related to wheat and gluten intolerance?

by Dr. Patricia

Have you been told, or suspect, you may have a gluten sensitivity?

The gluten-free diet, once reserved for those with celiac or the very progressively health-conscious to soothe digestive complaints, has become a wildly popular attempt to lose weight, increase energy, and help heal a variety of chronic diseases.

The reason is: gluten can contribute to inflammation, which leads to gut health issues and opens the door for chronic and autoimmune disease.

However, the idea that everyone should abstain from all gluten is controversial.

After all, there are many nourishing foods, such as barley, oats, and einkorn, that contain gluten.

Plus, humankind has consumed and thrived on glutenous foods since Biblical times: “give us this day our daily bread”…why all the fuss about gluten today?

There are many theories and opinions on why an estimated 5% of the population has become full-blown gluten intolerant, and why millions more suffer from gluten sensitivity.

But, for those without full-blown celiac disease, I always question whether gluten is the real culprit…or could it be wheat?

In today’s post, I will share with you the research on why I sense the majority of people without Celiac disease are actually suffering from a wheat intolerance due to the insidious pesticide (banned in 5 countries and counting): glyphosate.

Plus, we’ll cover exactly which type wheat I recommend everyone avoid to prevent chronic disease (and why) and what types of wheat you can eat instead.

How Glyphosate Has Made Wheat Toxic to Humans

Up until recently, I had been scratching my head trying to figure out why more and more patients could no longer tolerate whole grain bread.

A few years ago, patients without gluten sensitivities could typically switch from eating white flour products to whole wheat and see marked improvements in their health…but this is simply not the case anymore.

Based on feedback from countless patients who had traveled abroad and indulged in breads, pastas, and pastries without the digestive issues they experience here, I knew it couldn’t be a gluten issue. So, what the heck was going on?

Like many of my integrative doctor and nutritionist colleagues, I have suspected big agriculture may have been genetically-modifying wheat crops here in the United States.

But, after reading everything I could get my hands on about GMOs, I found that was (thankfully) not the case…or not exactly the case.

What my research did reveal was the real, little-known reason so many of us are allergic or sensitive to North American wheat: glyphosate pesticides…and lots of it.

The Glyphosate Wheat Harvest

As it turns out, it is standard practice for conventional wheat farmers to routinely desiccate their crops with huge amounts of glyphosate pesticides right before harvest (eeeek!).

The rationale for this practice is the glyphosate helps quickly ripen and dry out the wheat which makes it easier to harvest, increasing profits and reducing labor costs for farmers.

The obvious problem with this practice for consumers is glyphosate pesticides have been officially banned in 5 countries due to their negative health effects. In my own state of California, a judge recently ruled the state could apply a cancer-warning label to glyphosate products.

And thanks to research conducted by Dr. Stephanie Seneff, a senior research scientist at the Massachusetts Institute of Technology (MIT), we now know glyphosate pesticides play a huge role in gluten and wheat intolerance (among other health issues)1.

Which explains why so many people can enjoy wheat overseas in some countries where it is not used, but not here in American where glyphosate is approved for free use on crops.

Let’s take a look at how glyphosate contributes to wheat and gluten sensitivities.

How Glyphosate Pesticides Cause (or exacerbate) Gluten and Wheat Sensitivities

Without getting overly technical, here’s how the glyphosate-wheat-gluten-gut-health-allergy chain works.

According to Dr. Seneff’s research as published in the Interdisciplinary Toxicology journal2:

“Glyphosate, patented as an antimicrobial, has been shown to disrupt gut bacteria in animals, preferentially killing beneficial forms and causing an overgrowth of pathogens.”

That means glyphosates wipe out your beneficial gut bacteria, kind of like antibiotics except they specifically target the good bacteria.

As we’ve discussed in previous posts, a well-diversified gut microbiome is essential to strong immunity, digestion, and your body’s ability to keep inflammation in check.

If that gut bacteria is regularly targeted by things like glyphosates, antibiotics, NSAID drugs, etc., it leaves you vulnerable to conditions like leaky gut syndrome, which can easily progress to food sensitivities and even full-blown autoimmune conditions, if left unchecked.

So eating foods like wheat, which are dowsed with glyphosate pesticides and likely not cleaned very well before being milled into flour, is a surefire way to start degrading your gut health and open the doors to food sensitivities.

But that’s not all.

Dr. Seneff’s team also found glyphosates negatively affect our bodies in two other significant ways:

  1. By chelating out essential minerals like iron and cobalt,
  2. and interfering with cytochrome P450 (CYP) enzymes.

The implications of mineral deficiencies include digestion issues, among other things, and by inhibiting the cytochrome P450 enzymes, glyphosates essentially interfere with your body’s ability to detoxify3. This means every other toxin you consume or are exposed to becomes that much harder for your body to get rid of.

And what does toxicity lead to in the human body over time? Inflammation, disease, and food intolerance.

As you can see, the amount of antimicrobial glyphosate in wheat products is a big deal when it comes to digestive health and your gut microbiome.

And, in Traditional Chinese Medicine and other disciplines, your digestive health is seen as a reflection of your overall well-being.

I often wonder, based on this convincing research: how many people would have been spared a full-blown gluten-allergy or Celiac diagnosis, had they known to stop eating North American wheat products early on?

Thankfully, unless you have full-blown celiac or need to refrain from gluten per doctor recommendations, there are specific wheat products you can enjoy without exposing yourself to the detriments of glyphosates.

Healthier Glyphosate-Free Wheat Alternatives for Non-Celiac Individuals and Families

First off, you can try eating organic whole wheat and see how you fare, but it’s not my first recommendation.

My concern with organic wheat in this country is it is still a highly-hybridized product with a lot more gluten and starch than it had several hundred years ago.

So, while you won’t get the negative effects of glyphosate by eating organic wheat, there are healthier, more nutritious choices available such as:

  • Einkorn—if you haven’t tried Einkorn flour yet, you’re in for a treat. This is the oldest, unhybridized wheat in the world, and was recently re-discovered in Italy and brought to the United States. It’s much lower in gluten than traditional wheat, super-nutritious, and can even be enjoyed by those with certain autoimmune conditions when prepared as a sourdough (but check with your practitioner). It is considered the “purest” form of ancient wheat.
  • Spelt—spelt has been around for centuries and, though not typically unhybridized, it does have shorter chains of gluten, is rich in nutrients, and easier to digest than conventional wheat. It’s also typically a bit more affordable than Einkorn, and easy to cook and bake with.
  • Kamut—kamut is a lot like spelt, rich in minerals, easier to digest, and easy to bake with.

There are other gluten-containing and non-gluten-containing flours you can try like red wheat, amaranth, millet flour, coconut flour, gluten-free flours, and teff, but the above are my top 3 favorites in terms of flavor, nutrition, and ease of use.

You can find these flours and their products in natural food stores or online.

In closing, I would encourage you to check out Dr. Seneff’s research on glyphosates (which you can read about in this link or Google her as she has some good YouTube footage), as she is one of the most progressive researchers and champions when it comes to exposing the health detriments of these toxic pesticides.

I hope this post has shed some light on the cause behind the rapid rise in gluten and wheat sensitivities in our culture, and given you some food-for-thought when it comes to choosing the best types of wheat products to prevent disease and support good health.

Who knows…perhaps after reading this post and consulting with your practitioner you can once again enjoy a slice of nourishing daily bread (einkorn, spelt, or kamut respectively).

In health,

-Dr. Patricia

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Take the “Bite” out of Kale and Other Bitter Greens with These 5 Sweet and Simple Cooking and Prep Tips
NutritionRecipesVibrant Health

Take the “Bite” out of Kale and Other Bitter Greens with These 5 Sweet and Simple Cooking and Prep Tips

by Dr. Patricia

Like most integrative doctors, I’m a big advocate of a whole foods diet that includes plenty of leafy green, antioxidant-rich superfoods, like kale.

Kale, a member of the cancer-protective brassica family1, is naturally rich in vitamins A, C, and hard-to-find vitamin K, a good plant-based source of iron with blood-building chlorophyll2, it contains a nice balance of omega-3 and omega-6 fatty acids3, and specific nutrients that support detoxification4.

In other words: kale is not just another “fad food”, it is a nutritional powerhouse that everyone should be eating more of.

Sadly, despite its numerous health benefits, people’s love affair with this leafy green giant is often cut short because of its naturally bitter flavor.

Ironically, bitter foods like kale, dandelion greens, and broccoli rabe, are usually some of the healthiest, and most detoxifying foods…if only we could get past the taste.

The good news is there are simple cooking and prep techniques that will help neutralize kale’s (and any other greens) bitterness, while maintaining—and even enhancing—its nutritional benefits.

In today’s post, we will show you 5 easy tips on how to cook and prepare kale (and other greens) that will help remove the bitter flavor while retaining, and enhancing, those precious nutrients.

Kale Bitter-Busting Tip #1: Add a little something sweet.

Sweetness counteracts bitterness—in life and in food. Try adding any of the following to your next kale sauté:

  • Raisins
  • Dried cherries
  • Splash of apple cider
  • Splash of port
  • Unsweetened coconut
  • A drizzle of raw honey or pure organic maple syrup

Kale Bitter-Busting Tip #2: Try a “secret” ingredient.

The savory, salty, “secret” fifth flavor known as umami really helps upstage that bitter bite. It works even better when combined with something sweet.

Some umami-rich accouterments include:

  • Freshly grated (preferably raw and organic if you can get it) Parmesan cheese
  • OR Pecorino Romano (for those sensitive to cow’s milk)
  • Tamari or fish sauce (look for pure fish sauce with no additives or MSG)
  • Sundried tomatoes
  • Coconut liquid aminos

Kale Bitter-Busting Tip #3: Go raw!

Something magical happens when the combination of sweet and sour dressing hits a bed of finely sliced kale.

The key is to let it to “cook”, ceviche-style, for at least a half hour. The longer you leave it, the more tender the greens become.

Here’s a simple recipe to try at home (as always, choose organic ingredients whenever possible):

Ingredients:

1 bunch Lacinato (aka dinosaur) kale. Stems removed, sliced very thin.

Dressing:

Juice of 1 lemon

2-3 tablespoons organic tamari or Bragg’s Liquid Aminos

3 tablespoons walnut, sesame, avocado, or flaxseed oil

1 tablespoon raw honey

¼ cup toasted sesame seeds, raw hemp seeds or chopped walnuts

¼ cup raisins, dried cherries, or cranberries

Procedure:
  • Place ingredients for dressing (minus the seeds or nuts) into a small jar and shake to combine.
  • Pour over kale, toss, and let marinate for at least a half-hour or overnight.
  • Sprinkle with sesame seeds, almonds, or walnuts right before eating…enjoy.

Kale Bitter-Busting Tip #4: Get friendly with ferments

Fermented, cultured, or pickled vegetables offer a wealth of naturally-occurring probiotics, can be easily made at home, AND take the bitter right out of any vegetable.

I like combining kale with red cabbage, carrot, and beet to make mine, but you can use any combination of vegetables you like using this basic procedure:

How to Make Basic Cultured Vegetables with Kale:
  1. Shred or grate (a food processor is handy here) 1 large head of red cabbage, 3 carrots, 1 beet, and 1 bunch of kale. Reserve the outer cabbage leaves as they will be rolled and placed on top of the mixture once bottled.
  2. Take ¼ of the mixture and blend with water and 2 teaspoons sea salt or Himalayan salt using a blender or food processor.
  3. Stir the blended mixture into the vegetables. At this point you can add any seasonings you desire such as dill or fennel seeds.
  4. Place the mixture in clean mason jars, roll up reserved outer cabbage leaves cigar-style and place on top of the mixture. Let sit at room temperature for 3-7 days. After 3 days taste the mixture, if you prefer a stronger “pickled” flavor, leave it for another few days.
  5. Store in the refrigerator and enjoy as a condiment with meals.

Kale Bitter-Busting Tip #5: Blend it up—troubleshooting tips for kale-smoothies-gone-wrong

For most of us, there have been many a kale smoothie that has gone oh so very wrong. The key lies in: not overdoing the amount of kale and blending the heck out of it.

Typically, you want to add only 1-2 leaves of kale with the stem removed and blend thoroughly.

Also, keep in mind the lacinato (dinosaur) kale tends to be on the milder side than a Russian or purple kale.

If the smoothie still tastes too bitter, add some additional sweetness like stevia or dates, and a little lemon or lime juice, and you’ll have yourself a delicious smoothie.

I hope these sweet tips have inspired you to try taking the bitter out of kale before giving up on it.

Your body, and your taste buds, will thank you.

-Dr. Patricia

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Rediscover Miso—Nature’s Original Superfood (with recipes!)
NutritionRecipesVibrant Health

Rediscover Miso—Nature’s Original Superfood (with recipes!)

by Dr. Patricia

Natural food trends come and go—along with their big promises and sensational health claims) but the tried and true health foods will remain popular for a few years, or even decades. But very few can claim superfood status for millenniums…

With a steady stream of new research surfacing on the importance of digestive health and the microbiome, I thought a post on the wonders of one of nature’s original superfoods would be timely.

I’m talking about good old-fashioned miso

Though its origin can’t be confirmed, miso is traditional to Japan and has been around since at least the 7th century.

It is made from fermented soybeans, or soybean/grain combinations. In the United States it is most common in soups, but has a host of other culinary uses we will explore in our recipe section below.

As a nutritionist, I recommend patients be cautious about eating too much soy. Though some forms of soy provide many health benefits, per the USDA, as of 2016 up to 94% of soybeans are genetically modified1; and highly processed soy products—such as soy protein isolate, or soy oils—can wreak havoc on digestive and hormonal health.

Organic fermented, whole soy products such as miso, tempeh, and soy sauce are the exception, and can be enjoyed with a range of health benefits.

What makes organic fermented soy so different?

Soybeans are naturally rich in nutrients, and chemicals called anti-nutrients.

Anti-nutrients act as the plant’s immune system, protecting it from disease and foraging animals.

All plants contain some anti-nutrients, but soybeans have an especially high concentration including enzyme inhibitors—which explains why most people have trouble digesting them. It’s just the plant’s way of preserving its species.

However, during a long fermentation process—as is traditional in the preparation of miso—the anti-nutrients are broken down, and the super-nutrients, such as isoflavones, are released2. It’s a phenomenal process!

Let’s explore some of the other healing properties of this oldie-but-goodie superfood

  • Miso is one of few foods with naturally occurring probiotics and prebiotics.
  • Pure, traditionally prepared miso is an excellent source of fiber, protein, and minerals.
  • It contains the ever-illusive vitamin K2, essential for maintaining healthy bones, blood, and nervous system function.
  • Unpasteurized, traditionally prepared miso is naturally rich in enzymes.
  • As a fermented, whole soy product, it has been studied for its hypoallergenic properties in people with soy allergies3.
  • In 2003, researchers at Japan’s National Cancer Center released a study  confirming frequent consumption of miso soup, and other isoflavones, was associated with a reduced risk of breast cancer4.
  • Long-term fermented miso (aged at least 180 days), has been proven to reduce tumor size and number of tumors in the lungs of rats5.

Despite its health benefits, not all miso is created equal

For an authentic, health-giving miso experience, I love South River Miso products.

They handcraft their miso in the traditional way with care, love, and meticulous attention to detail. They even make 3-year miso…the hard-to-find gold standard.

Their process, vision, and product are both pristine and inspiring.

But all these cool miso facts are kind of useless unless you know how to incorporate it into your diet, right? We’ve got you covered with three delicious and nutrient-dense miso-licious recipes… enjoy in good health!

Vegan Caesar Salad Dressing with White Miso

Serves: 2-4

Ingredients:

  • 2-3 cloves garlic
  • 1 tablespoon organic white miso
  • 2 tablespoons lemon juice
  • 1 ½ tablespoons balsamic vinegar
  • 1 tablespoon Dijon mustard
  • ½ teaspoon organic, naturally brewed soy sauce or tamari
  • 6 tablespoons extra virgin olive oil or avocado oil
  • ½ sheet of nori, torn into small pieces

Procedure:

  1. In a blender, combine garlic, miso, lemon juice, vinegar, Dijon mustard, tamari, and oil. Blend until mixture is smooth and creamy. Pour into a bowl.
  2. Add nori and mix thoroughly.

                                         

Miso Marinated Tempeh

Serves: 2

A natural foods chef taught me the secret to tasty tempeh is to let it simmer in a marinade for 15-30 minutes. This takes out its fermented flavor while infusing it with seasoning and aromatics.

Ingredients:

  • ½ cup organic apple, or pineapple juice
  • 1 tablespoon dark miso paste
  • 2 tablespoons freshly grated ginger
  • 2-3 cloves garlic, minced
  • 1-2 tablespoons organic naturally brewed soy sauce or tamari
  • 1 tablespoon organic balsamic vinegar
  • 1 package organic tempeh, cubed

Procedure:

  1. Place all ingredients, except the tempeh, in a medium sauté pan over medium/high heat.
  2. Bring the marinade to a rapid simmer, stirring the miso with a whisk to dissolve.
  3. Place the tempeh cubes in the marinade and simmer on low for 15-30 minutes, flipping occasionally for even cooking.
  4. Remove from pan. Combine with stir-fried vegetables (below) or serve over a salad or a bowl of quinoa or rice.                                                                                                                                                                                                                                                                                              

Fast Cooking, Super Healing Miso Soup

Serves: 2 as a main meal or 4 as a side dish

This is the perfect soup to throw together when you’re feeling under the weather. The key to retaining the enzymes is to gently simmer, not boil, the broth.

Ingredients:

  • 1 quart (4 cups) filtered water or bone broth
  • 1 carrot, cut into thin rounds
  • ½ cup daikon radish, julienned or matchsicks
  • 1-2 cups bok choy, kale, or spinach sliced thin
  • ½ package brown rice stick noodles (or any gluten-free, ultra-thin noodle)
  • 3-4 tablespoons miso of choice (South River’s Garlic Red Pepper highly recommended)
  • Naturally brewed soy sauce or tamari (to taste)
  • A drizzle of raw honey (optional)
  • Juice of 1 lime
  • Sliced scallions and fresh cilantro or basil to garnish

Procedure:

  1. Place the water, vegetables, and noodles into a medium soup pot and bring to a boil.
  2. Reduce heat to low and add some simmering water to a small bowl with the miso. Stir to dissolve the miso, and return the whole thing to the pot.
  3. Simmer everything together for about 10 minutes, or until the noodles and vegetables have reached desired texture.
  4. Stir in soy sauce or tamari, honey, lime juice, and garnish with scallions and fresh cilantro or basil.
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10 Delicious Ways to Drink More Water (solutions for the well-meaning and forgetful)
NutritionVibrant Health

10 Delicious Ways to Drink More Water (solutions for the well-meaning and forgetful)

by Dr. Patricia

You’ve heard it so many times. Drink more water and you will be healthier.

And you want to. In fact, you have every intention of doing so.

You may have purchased a variety of beautiful water bottles to complement your sincere hydration goals. You may have invested in a state-of-the-art water filtration system and/or tried many brands of water, hoping to be inspired to develop the habit of hydrating with ease on a daily basis.

But how many of us manage to stick to our drink-more-water-mantras for the long-term?

It’s a challenge I hear about from my patients every day, which inspired me to start writing down all the various recommendations I have given to patients throughout the years on how to drink more water.

Today’s post, 10 Delicious Ways to Drink More Water (solutions for the well-meaning and forgetful), includes delicious, easy, and healthy ways to end your internal water challenges for good and start reaping the health and beauty benefits of optimal hydration.

What science says about how much water you should drink may surprise you

When it comes to water and the human body, scientists agree on the following:

  • The human body is made up of 80-85% water.
  • A human being can survive only 3 days without water.
  • Like air and food, we literally can’t live without it.

But, the question of how much water a person should drink daily is still very much unproven.

You’ve heard the recommendations, 8 glasses per day, drink half your weight in ounces, drink until your urine is clear…

I wish I could show you the science behind these recommendations, but guess what? I can’t!

No study or scientist has proven the optimal amount of water for human beings to consume daily.

We all live in different climates, have different body compositions, eat different diets with varying amounts of salt, diuretics, alcohol, and water-containing foods; we all exercise different amounts and perspire at different rates, and medications and illness also play a role in our hydration levels.

Given the individuality of humans and our environments, it’s no wonder science has not been able to come to a conclusion.

If you need a solid number to go on, I’d suggest talking with your practitioner OR experimenting with different amounts of water and listening to your body.

Word to the wise-water enthusiast: as you begin to drink more water, you will have to use the bathroom more often. This will even out as your body adjusts to your new water intake. But until then, plan accordingly.

Proven ways water can help you stay healthier

Despite the fact science can’t tell us how much to drink, it has proven the following health benefits of drinking more water.

  • Drinking more water supports healthy weight and weight-loss—studies have proven that adequate water helps your stomach feel full and satisfied so you eat less 1.

Test it out for yourself the next time you get the munchies: drink a glass of water before chowing down and wait 10 or 15 minutes to see if it satiates your hunger.

Along this same theme, another study reported by ABC news2, proved that people who consume a brothy soup before a meal eat 20% less than those who do not.

The principle is the same, take liquid first and you’ll eat a smaller meal.

  • Water keeps your bowels functioning optimally—the colon relies on water to help it move efficiently and comfortably. When not enough fluid is present, constipation and hard, dry, painful stools result.

This is why many fiber supplements, such as psyllium, should be taken with water. The two work hand-in-hand to sweep and flush out waste.

  • Water helps improve brain and cognitive function—studies have shown that just a 2% rate of dehydration can lead to cognitive impairments including reduced memory and attention3.
  • Maintains normal fluid balance—which improves circulation, digestion, absorption, creation of saliva, nutrient transport, muscle health, and body temperature.
  • Boosts your body’s detoxification by supporting healthy kidneys—the kidneys are key organs of elimination, but cannot function properly without enough water.

In Traditional Chinese Medicine the kidneys are associated with the Water element; and have a direct relationship to the health of the bones, organs of fertility, hair, and ears.

  • Water helps maintain normal blood pressure and promotes alertness—the relationship between hypertension and chronic dehydration has been long-known. But researchers at Vanderbilt University found that plain old water increases the activity of the sympathetic nervous system which helps promote alertness and greater focus4.

So, water is important! Now onto the 10 delicious ways to get more of it…

1. Bored with plain water? Just add fruit.

This is an old trick spas used to encourage patrons to hydrate after massages.

You can buy fruit-infused water, OR just add a few slices of fresh, organic fruit, vegetables, or herbs to room temperature water.

The natural flavors infuse within minutes, and you can enjoy a spa-like experience anywhere you go.

Once you find your favorite combo the stuff is deliciously addictive.

Need some inspiration? Here are some ideas to try:

  • Strawberry, orange, and lime
  • Lemon and a sprig of fresh rosemary
  • Peaches with plums or raspberries
  • Cucumber, orange, and mint
  • Peeled grapefruit (the rind is too bitter), or orange (peel on) with fresh basil
  • Raspberry with lemon or lime
  • Watermelon, cucumber and mint
  • If you can find chocolate mint at your farmer’s market, it is lovely paired with raspberries or orange.

2. Craving something sweet? Try this nearly zero-calorie, naturally-sweetened lemonade.

This is one my favorite ways to drink more water and it take no time to make.

Homemade Stevia Lemonade or Limeade

Yield: 1 Quart

Ingredients:

Juice of 4-6 lemons or limes (depending on size and your desired tartness)

3-6 packets (to taste) pure Stevia or Stevia with inulin such a SweetLeaf® (the stevia dissolves perfectly in room temperature water)

4 cups purified water

Procedure:

Mix, shake, and enjoy.

3. Can’t remember to drink enough? There’s an app for that.

Try Waterlogged for iPhone, Water Your Body for Android, or set alarms on your phone or computer.

4. Start your day off hydrated.

Many patients report how they “know they should drink more water.” There is something in them that knows intuitively, yet they also report how they feel the day escapes them and they often realize later how little water they drank. That was also the case for me many years ago. I realized that by developing the habit of drinking a 12 oz glass of water (I squeeze half a lemon that I pick from my own lemon tree) first thing every morning, my awareness of hydration continues throughout the day. That tip seems to the the single most useful that I’ve shared with thousands of patients for almost three decades in terms of “converting” the forgetful to the hydrated.

Color your world of hydration with other foods and fluids that count toward your water intake, such as:

5. Pure coconut water

Known as nature’s sport’s drink, coconut water has been sustaining people for centuries. There are many brands out there, my favorite for both purity and taste is Harmless Harvest Raw Coconut Water.

6. Water with a splash of juice

For many years, consumers had been led to believe that 100% fruit juice was a healthy beverage. Experts now agree this is not the case. However, if you’re used to drinking juice it can be hard to give up that flavor for plain old water.

To ease the transition, try diluting your juice. Start with half water, half juice, and slowly reduce the amount of juice. This gives your water some flavor without all the added sugar.

7. Broths

Why are steamy hot broths consumed at breakfast, lunch, and dinner in some of the world’s most sweltering countries?

In addition to being incredibly nourishing, they are also mostly water. Plus, as the theory goes, when you take hot liquids they makes you perspire, which ultimately cools you off.

8. Enjoy and Explore the Amazing Variety of Teas

A warm cup of energizing herbal or green tea counts toward your daily water intake, and can have a positive effect on your overall health.

For a natural pick-me-up, try Tulsi; for a fruity flavor that pairs well with citrus, hibiscus hits the spot, if you like a more smokey, woodsy tea, Yerba Mate blends or nettles are the way to go; if you prefer black tea, red raspberry leaf has a similar tannic flavor and is a wonderful tonic for women.

9. Coffee substitutes

A cup or two of coffee is fine for most people and has proven health benefits5.

But, if you end up drinking glass after glass of iced coffee and blended coffee drinks to keep cool, all that stimulating caffeine and sugar can negatively impact your health.

Chicory, roasted dandelion blends, or Teeccino® all offer delicious, nutritious coffee flavor without the caffeine jitters.

10. The low-sugar “Arnold Palmer”

Mix half of your stevia-sweetened lemonade with half iced red raspberry leaf or green tea, for a refreshing, hydrating pick-me-up.

In addition to these delicious ways to get more water, technology can be a big help here. Try setting reminders on your phone and other devices, or use a fitness tracker like FitBit® or Jawbone® to help you remember to sip water throughout the day.

When it comes to how to get enough water, creativity, consistency, and reminders are key. I hope these 10 tips have inspired you to start reaping the benefits of optimal hydration for health, beauty, and beyond.

-Dr. Patricia

References:

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