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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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NutritionVibrant Health

The Incredible Benefits of Vitamin K: The missing link to bone, dental, and heart health

by Dr. Patricia

For decades we’ve been told we must consume loads of calcium-rich foods and supplements to grow and maintain strong, healthy bones.

Yet, osteoporosis and low bone density remain prevalent health issues in America.

In fact, studies show over half of adults over the age of 50 are at risk of breaking of a bone1.

Plus, new research has revealed that taking too much calcium can backfire significantly, resulting in kidney stones2 and even hardening of the arteries3.

Which means the old “plenty of calcium = strong healthy bones” nutritional theory isn’t proving out. Something’s missing.

Thanks to new research and pioneering nutrition experts, we’re learning that one of the missing links to better bone health (and more) isn’t more calcium or even magnesium…

…it’s Vitamin K.

Meet the Vitamin K Group

Vitamin K may sound like a singular vitamin, but it’s actually a group of different fat-soluble vitamins.

For the purposes of this article, we’ll focus on the two forms commonly found in foods: Vitamin K1 and Vitamin K2.

Together, these vitamins are responsible for a variety of essential bodily functions, including blood clotting, maintaining blood calcium levels, building and maintaining bone and dentin, cognitive function, and heart health.

It’s important to note, that while they are both part of the same vitamin group, vitamin K2 has been shown to have the most notable health benefits.

The Link Between Modern Nutrition and Vitamin K Insufficiency

While vitamin K deficiency resulting in an inability to clot blood is rare, vitamin K insufficiency—meaning sub-optimal levels of vitamin k—is a common cause of many puzzling health issues.

Why aren’t we getting enough?

The main reason is our modern diet, which doesn’t include many of the vitamin K-rich foods our ancestors enjoyed regularly.

Traditional foods such as meats and organ meats from grass-fed animals provide an excellent source of vitamin K2 (more on this in the next section), and plant-based foods provide ample amounts vitamin K1, of which a portion is converted to vitamin K2 in the gut.

Foods High in Vitamin K1

  • Green leafy vegetables, like kale, chard, and lettuces
  • Broccoli
  • Carrots
  • Grapes
  • Blueberries
  • Turnips

How much Vitamin K1 is actually converted to Vitamin K2 in the gut?

While experts have their opinions on this, the truth is we don’t know for sure.

It likely varies due to a variety of individual factors including diet, the source of K1, wherever or not K1 foods are consumed with fat, genetics, gut health, etc.

Which is why it’s a good idea to consume a variety of foods rich in vitamin K1 and K2.

Foods High in Vitamin K2

Vitamin K2 requires no conversion in the gut, and is found predominately in animal-based foods (please note that factory-farmed animal foods are NOT high in K2, so choose grass-fed/pastured/wild sources), including:

  • Organ meats
  • Hard cheeses
  • Beef, chicken, and pork
  • Egg yolks
  • Fatty fish, such as wild-caught salmon

Plant-based sources of vitamin K2 include:

  • Fermented vegetables, like sauerkraut, kim chi, and real pickles
  • Natto, a traditional Japanese dish of fermented soybeans

The Little-Known Health Benefits of Vitamin K

Vitamin K2 Improves Bone Density

One of the most exciting health benefits of vitamin K2 is its ability to help improve bone density and prevent osteoporosis.

It does this by activating osteocalcin, a protein hormone found in bone and dentin, which takes calcium from the blood and binds it to bone.

Without vitamin K2, osteocalcin cannot perform this essential function4; which is why you can take all the calcium supplements in the world and still wind up with weak or brittle bones.

Vitamin K2 Improves Heart Health

Want a healthier heart and/or are you worried you may have been taking too much calcium over the years?

Then vitamin K2 will be your new best friend.

Here’s how it helps protect your heart.

As you read above, vitamin K helps the body store calcium in the bones (where it’s meant to be) AND it also helps keep it out of your soft tissues (where it doesn’t belong), like your arteries and brain.

It does this by activating the protective protein known as matrix GLA protein (MGP), which blocks calcium from infiltrating your arteries and other organs.

Not only can vitamin K2 help prevent heart disease, but it can also help improve existing cases of atherosclerosis.

In a landmark study of 244 postmenopausal women over 3 years, vitamin K2 was shown to significantly reduce arterial stiffness in women—even in those with advanced cases of atherosclerosis5.

Vitamin K1 and K2 Can Improve Cognitive Function and May Help Prevent Alzheimer’s

New research has revealed that vitamin K1 and K2 play a significant role in cognitive function. This is due to their notable involvement in central nervous system metabolism6.

Vitamin K also plays a role in the development of brain cells, has an antiapoptotic and anti-inflammatory effect, and is involved in what’s known as sphingolipids metabolism—this group of lipids participates in the proliferation, differentiation, and survival of brain cells. An altered expression in sphingolipids profile has been connected to neuroinflammation and neurodegeneration7.

While the science on this is still young, research has shown that higher dietary intake of vitamin K1 was associated with better cognition and behavior among older adults8.

Another study showed that patients diagnosed with early-stage Alzheimer’s consumed significantly less amounts of vitamin K (in either form) than the non-diagnosed control group9.

Vitamin K2 Prevents Tooth Decay and Improves Dental Health

If you have sensitive teeth or are prone to cavities, the answer could be as simple as getting more vitamin K2.

Just like vitamin K2 helps direct calcium to your bones by activating osteocalcin, it also helps direct it to your dentin thus strengthening your teeth and even helping reverse decay. Plus, it activates matrix GLA protein (MGP) mentioned above, to help re-mineralize your teeth and bones10.

How Much Vitamin K (K1 or K2) Do You Need?

I always recommend getting your vitamins from foods whenever possible, which means eating liberally of the K1 and K2 food sources listed above.

However, supplementation can be helpful if you have an existing health issue you wish to tackle or your digestion is compromised.  Vitamin K works well in conjunction with Vitamin D and magnesium, so keep that in mind when considering a supplement. Also look for the Vitamin K2-7 form.  Vitamin K supplementation is contraindicated for some people, such as those who are on blood-thinning medications. Consult your healthcare provider to see if Vitamin K2 supplementation is indicated for you.

 

 

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NutritionPeaceful MindVibrant Health

Acid? Alkaline? The Importance of Ideal pH for Vibrant Health

by Dr. Patricia

pH balance is one of the most common subjects I get questions about from patients, readers, and students.

Many of us hear about the alkaline diet, alkalizing water, alkalizing foods, etc. But there is much confusion over what your body’s pH should actually be, what causes pH imbalance in the first place (spoiler alert: it isn’t always your diet), and how to strike he proper acid/alkaline balance for better health.

While the topic can get complicated, striking a healthy balance is actually relatively simple when you understand how your body’s pH works.

What is pH…and what does it have to do with health?

pH stands for “power of hydrogen”, and is measured on the power of hydrogen scale which runs from 0 to 14.

When pH is below 7 it’s considered acidic, above 7 is considered alkaline, and right around 7 is considered balanced or neutral.

So what does this have to do with health?

Your bodily systems all have an optimal pH range in which they are designed to function.

And your body, more specifically your kidneys, typically do a great job maintaining proper pH via electrolytes such as magnesium, sodium, and potassium.

But, when your diet and lifestyle is imbalanced it can cause an excess of acidity to develop.

This forces your body to use up those precious electrolytes to try and maintain homeostasis in the blood.

Now, excess acidity isn’t usually a big deal if it only goes on for a short time, however if it become chronic it can cause mineral depletion. As minerals are depleted from our bones, organs, etc. our immunity is compromised and pH balance becomes even harder for the body to maintain.

This is why the alkaline diet, alkaline water, etc. has become so popular. However…

…you don’t always want alkaline pH either

Yes, overly acidic blood, urine, or saliva is a problem. But, many of our organs and systems aren’t meant to be overly alkaline either.

For example, while your blood pH should be around 7.3—fairly neutral, your stomach should be around 2—very acidic—in order to properly digest food.

Same goes for your skin, which has a natural acid mantle to protect you from pathogens. Yet, many skin care and baby care companies tout their products as being “pH balanced”, which is the opposite of what you want on your skin.

And for women, it’s important our vaginas be acidic—usually around 3.8-4.5—to protect from pathogens and maintain healthy flora.

Saliva ph is ideally between 6.0 and 7.0 and urine ph between 5.5 and 7.0 and for optimal health.

So, the idea of “the more alkaline the better” isn’t always accurate. Remember, we’re shooting for balance here.

How lifestyle contributes to pH levels in the body

Notice I mentioned lifestyle as a causal factor of pH imbalance in the body…not just diet.

That’s because I’ve seen countless patients go to great lengths to eat a “perfect alkaline diet” yet still struggle to maintain healthy pH levels.

This is because diet is only part of the equation.

The truth is stress often trumps diet when it comes to achieving and maintaining healthy pH.

How stress can cause pH imbalance

Stress causes the body to become overly acidic for a few different reasons:

#1: Stress causes your autonomic nervous system to go into overdrive (also known as fight or flight) which results in the production of stress hormones such as cortisol and adrenaline.

An imbalance of these hormones will rob your body of critical minerals such as magnesium, and electrolytes, which makes it harder for your kidneys to maintain proper pH.

This isn’t a problem if you feel stressed out now and then, but you feel chronically stressed you can be sure your pH will be imbalanced.

#2: Stressed out people tend to sleep less, which further depresses your immune system while causing your body to produce more stress hormones and excess acid1.

#3: When you’re stressed out and tired, your appetite-producing hormones: leptin, ghrelin, and insulin become imbalanced2. This can make it very difficult to resist indulging in acid-producing foods, such as sweets (more on foods coming up).

How to eat and drink for optimal pH balance

While stress is the #1 aggravator of pH balance, new research has proven that what you eat plays an important role in preventing dietary acidosis3,4.

The good news is, eating and drinking to support optimal pH does not have to be complicated, inconvenient, or extreme.

The key is to focus on whole, fresh foods while avoiding the usual unhealthy suspects.

  • Avoid eating too many acid-forming foods—such as sugar, white flour, red meat, coffee, fried foods, dairy products, alcohol, and grains
  • Eat a diet rich in alkalizing, whole foods—such as fresh fruits, vegetables, healthy fats, plant proteins, green drinks, apple cider vinegar (yes, it’s alkalizing!), and sea vegetables
  • Consider a trace mineral supplement—if your diet and stress levels are optimal, then you may not need this. But for everyone else, a trace mineral supplement will help protect against mineral loss while supporting healthy electrolyte function
  • Stay hydrated—by drinking at least 8 glasses of filtered or spring water daily. Coconut water is also an excellent source of natural electrolytes. Get more creative way to stay hydrated here.
  • Avoid over-consumption of alkaline water—this is a controversial bit of advice, but it needs to be said. If you drink too much alkaline water you can actually do your body harm over time (I’ve seen this happen many times with patients). So, if you are overly acidic and want to try it out for a few weeks go ahead; just make sure you’re monitoring your pH levels. Which brings us to our next point.

How to test your pH at home

The easiest way to test your pH is to test your urine and saliva using pH strips made of litmus paper. You can find these at your local natural foods store or online.

  • To test your saliva, place a pH strip on your tongue first thing in the morning per manufacturer’s instructions.
  • To test your urine, collect a small sample of your first morning urine and dip the pH strip in it.

This simple and inexpensive test will allow you to track how your diet and lifestyle are contributing to pH balance. I highly recommend this practice to my patients, as provides real-time information which will help motivate you to keep making the healthiest choices.

If you need personalized assistance to guide your body to healthier pH levels, please consult with a licensed healthcare professional who is experienced in this area. A Doctor of Acupuncture and Oriental Medicine or a Naturopath is often a good place to start in your search.

 

In service to your vibrant health,

Dr. Patricia

 

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HerbsNutritionPeaceful MindVibrant Health

Fabulous Fungi: The Amazing Healing Properties of Mushrooms

by Dr. Patricia

As a lifelong student of the healing properties of nature, I have long been intrigued by the unique healing power of mushrooms since I began studying herbs as a teen. And my fascination and respect for them only grew as I began studying Traditional Chinese Medicine in my twenties.

As the years have gone by, word’s gotten out about these incredible healing fungi which can now be found in upscale restaurants and trendy coffee blends.

Their newfound fame is thanks, in part, to modern research, which is quickly validating what traditional Chinese healers have known for thousands of years: there are few natural substances as effective at addressing acute and chronic disease as medicinal mushrooms.

Join me as we take a dive into the health benefits of 5 of nature’s most miraculous mushrooms:

  • Reishi
  • Shiitake
  • Lion’s mane
  • Maitake
  • And cordyceps

1. Health Benefits of Reishi Mushroom

Known throughout the world as the “King” or “Queen of Mushrooms”, reishi has become one of the most sought-after mushrooms.

Here are just some of reishi’s proven health benefits:

  • Supports heart health—studies have shown reishi can lower blood pressure and cholesterol. This is due to antioxidants called triterpenes, which counteract chronic inflammation by scavenging free radicals1
  • Boosts immunity—reishi contains a hefty dose of beta glucan polysaccharides which, along with its antioxidants, help modulate the immune system2
  • Helps your body adapt to stress—reishi is an adaptogenic mushroom, which means it helps your body adapt to whatever stressors you may be presently facing. This is why it’s become so popular in beverages, if you take it daily you’ll notice a big difference in your energy, focus, and sense of calm
  • Can help improve sleep—this is due to its adaptogenic properties. For best results, consume daily
  • Fights cancer and protects the body from chemo—reishi is rich in two anticancer substances: naturally-occurring beta glucan polysaccharides, which break down cancer cells and promote the release of the body’s natural killer (NK) cells3, and triterpenes which inhibit tumor growth. Additionally, it has been proven effective in protecting the body from the damaging effects of chemo4, which makes in a win-win for cancer patients
  • May help improve seasonal allergies—research has found the same triterpenes that break down tumor growth can also switch off your reaction to seasonal allergies5.

Where to Find Reishi Mushroom

Reishi is commonly available in tinctures, capsules, coffees, teas, and other beverages.

2. Health Benefits of Shiitake Mushrooms

While it’s the second-most popular edible mushroom on the global market6, shiitake is anything but ordinary.

This tasty culinary treat has been proven effective for:

  • Fighting cancer—shiitakes contains a type of beta glucan known as lentinan, which studies have shown enhances immunity thereby helping slow tumor growth7
  • Supporting immunity—this is also due to the lentinan mentioned above, which boosts immunity and kills viruses and bacteria
  • Soothing chronic skin conditions such as eczema—the antioxidants in shiitakes, including selenium, help improve skin health by keeping inflammation at bay
  • Boosting energy—due to its naturally-occurring B-vitamins, iron, and 8 essential amino acids. Shiitakes are also one of the only plant-based sources of natural B128
  • Lowering cholesterol—shiitakes contain a substance known as eritadenine, which is proven to lower cholesterol9

Where to Find Shiitake Mushrooms

Shiitakes are easy to find at your local grocery store or farmer’s market. They can also be found in tinctures, capsules, teas, coffees, and other beverages. I love cooking with them, they are so easy to work with and really enhance the flavor of so many meals.

 

3. The Health Benefits of Lion’s Mane Mushroom

This mushroom gets its name from its hairy lion’s-mane-like appearance. It grows wild throughout the world, including the United States, and is used as a medicinal and culinary mushroom.

Unique in the fungi world, lion’s mane’s unique superpower is its proven ability to enhance brain health.

For example, studies have shown lion’s mane is the only medicinal mushroom that helps enhance Nerve Growth Factor, which maintains the survival and regeneration of neurons11. Which makes it a valuable ally for anyone who’s suffered from concussions or other head trauma.

Where to find Lion’s Mane Mushroom

Lion’s mane is typically found in tinctures and capsules. However, if you’re lucky enough to come across fresh Lion’s mane, this lobster-like treat is best enjoyed sauteed in butter with a little fresh garlic.

4. Health Benefits of Maitake Mushroom

Also known as the “dancing mushroom” in Japan—due it’s dancing butterfly appearance—maitake is in a healing class of its own.

A powerful adaptogen and immune booster, maitake has been shown to help with:

  • Slowing tumor growth—due to its naturally-occurring beta glucans which stimulate immune activity13
  • Improving blood sugar levels—research has shown maitake is effective in lowering blood glucose levels and improving glucose tolerance15
  • May help lower blood pressure and cholesterol—research have shown that when combined with shiitake, maitake is effective in lowering blood pressure and VLDL-cholesterol16

Where to find Maitake mushrooms

Maitake is commonly found in tinctures, capsules, and powders.

 

5. Health Benefits of Cordyceps (aka: the zombie mushroom)

Cordyceps are a rare combination of fungi and caterpillar; hence its nickname: “caterpillar fungus” or “zombie fungus”.

Here’s how this phenomenon works:

The cordyceps fungus propagates itself by infecting caterpillars until it takes over their bodies resulting in a club-shaped mushroom rich in antioxidants, beta glucans, and other disease-fighting nutrients (weird but true).

Despite it’s rather odd origins, it’s been successfully used in Traditional Chinese Medicine for years as an adaptogen, immune booster, lung and kidney tonic, and to boost sexual vitality.

Modern science has proven cordyceps’ benefits for17,18:

  • Supporting endurance
  • Improving testosterone levels
  • Regulating immunity
  • Slowing the aging process
  • Supporting heath libido
  • Certain cancers
  • Reducing inflammation

Where to Find Cordyceps

Cordyceps can be found in tinctures, powders, capsules, coffees, teas, and other beverages. Note: Due to the varying qualities of cordyceps and significant issues with counterfeiting, it is advised to seek the advice of a Doctor of Acupuncture and Oriental Medicine regarding quality cordyceps.

There is so much more to say about mushrooms, I find them endlessly fascinating and will be writing more about them in the future. In the meantime, I hope this primer deepened your appreciation for these fabulous fungi!

In service to your vibrant health,

Dr. Patricia

References:

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NutritionVibrant Health

Update on Glyphosate: A Factor in Wheat Intolerance–found in Baby Food, Cereals and More!

by Dr. Patricia

Article Update, June 2019: Glyphosate Contamination in Still Affecting Foods Marketed to Children

Since the original writing of this article in 2017, news broke on potentially unsafe levels of glyphosate (the cancer-causing ingredient in Round-Up Weed Killer) in foods marketed to children, such as oat-based cereals and baby food.

Given the recent lawsuits won by cancer victims against glyphosate manufacturer, Monsanto, you would think these food companies would have taken swift action to remove this poisonous substance from their products.

But, according to a recent report from the Environmental Working Group (EWG), they have taken no such action.

In a new round of tests, EWG found that popular cereals from companies like General Mills still contain glyphosate, with only 4 brands containing “what EWG scientists consider protective for children’s health with a sufficient margin of safety”.

To learn which cereals you should be avoiding and to make your voice heard, check out this report from EWG.

Please consider organic products to avoid or minimize your exposure to glyphosate.

And read on to learn about why many experts believe that many cases of wheat and gluten intolerance/sensitivity may actually be a glyphosate issue.

****

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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Introduction to Chinese Tea Culture: Exploring Oolong for Healthy Weight, Heart, Brain, Bones and More

by Dr. Patricia

I don’t know about you, but I am absolutely fascinated by tea—it’s history, many flavors, health benefits, the ceremony around it, how it’s shaped cultures around the world, tea as an art form…the whole package.

In fact, when our patients arrive at our clinic, The Santa Monica Wellness Center, the first question we ask them is, “May I offer you some tea?”

Drinking tea is also one of my favorite ways to maintain a sense of calm, while staying clear and focused throughout the day. Today’s article will explore some some pretty cool facts behind traditional Chinese tea culture with a spotlight on Oolong tea.

How tea came to be

Tea has been around for centuries, and is believed to have been discovered in 2737 BCE by
Chinese Emperor Shennong.

As a scientist (and health advocate), Shennong insisted all water in the country be boiled before consumption to prevent the spread of disease.

During a trip with his court, they stopped to rest and drink. While water was boiled for drinking, some leaves fell into it from a nearby bush. The leaves turned the water a rich brown color and the Emperor was intrigued, so he drank it.

As the story goes, he found the infusion very refreshing and thus, ancient Chinese tea culture was born.

The influence of tea on ancient and modern China

Tea has significantly influenced Chinese culture in terms of economics, religion, etiquette, medicine, class, the arts, and even politics.

For example, the practice of tea drinking traveled throughout Europe and many other nations via the Silk Road and other channels of trade.

In ancient times, “tea drinkers” were considered cultural elites, which led to increased demand for Chinese teaware made from porcelain (aka: fine China).

Many powerful political alliances were formed in Chinese tea houses, and the custom of preparing and serving tea in China holds many meanings—from showing respect to celebrating special occasions.

In summary, there are few natural resources which have shaped the landscape and culture of China, and many other nations, as much as the humble tea leaf.

Tea plantation in Hangzhou, China

Tea as medicine

Tea leaves were also used in Traditional Chinese Medicine to help a variety of ailments, including:

  • To refresh the mind
  • Enhance alertness
  • Help with weight-loss
  • Aid digestion and promote healthy bowel function
  • Promote bodily fluid production
  • Clear heat and phlegm
  • Headaches
  • Dizziness
  • To promote urination

Today, scientists attribute most of tea’s health benefits to its naturally-high polyphenol antioxidant content.

Oolong tea

Did you know, despite the plethora of tea choices found in your local tea shop, that are only 4 types of tea?

  1. Black tea
  2. Green tea
  3. White tea
  4. And Oolong tea

The major difference between the four is their fermentation and oxidation process, which affects their flavor, nutrient composition, and color.

Oolong is a semi-fermented tea which lies somewhere between unfermented green tea and fermented black tea.

Native to the Wuyi Mountain region of China, it has a bolder, earthier flavor than unfermented green tea—which earned it a special reputation in ancient China, where only green tea had been available to that point.

Unlike green tea, it is allowed to partially oxidize, which gives it its bolder flavor and color (black tea, for example, is fully oxidized).

Despite it’s incredible flavor and health benefits, Oolong accounts for only 2% of the world’s tea production1…which is part of the reason we’re learning about it today.

Health benefits of Oolong tea:

According to Traditional Chinese Medicine, humble Oolong is useful for:

  • Preventing tooth decay
  • Reducing skin irritations
  • Lowering cholesterol
  • For bronchial spasms
  • Regulating body temperature
  • Improving fat metabolism

Per modern research, Oolong’s health benefits include:

  • Reduced risk of heart disease and high cholesterol2
  • Better cognitive function and protection against neurodegenerative disease3,4
  • Healthier more diverse gut flora5
  • Stronger bones6
  • Healthier weight and lipid metabolism7, 8
  • May improve blood sugar levels in Type 2 diabetics9
  • Reduced stress—this is due to the natural L-theanine in Oolong which promotes a natural state of relaxation while enhancing awareness
  • Improvements in chronic skin conditions, like eczema and dermatitis10
  • Enhanced tooth and oral health11

There is also some evidence that drinking Oolong tea is protective against cancer, but of this writing, the case is stronger for green tea as an anti-cancer medicinal12.

Preparing Oolong tea:

As you probably know, Americans have a ghastly reputation among the British and the Chinese for our tea preparation methods: boil water (or worse, microwave it!), pour it on the tea, and drink.

In Chinese culture, different teas should be prepared with different temperatures of water and using different methods depending upon the type of flavor, caffeine level, and overall experience you hope to achieve.

Here are the basics on how to prepare a proper cup of Oolong tea:

  • Choose your tea vessel (either a mug or small tea pot)
  • Use 1 tablespoon balled leaves or 2 tablespoons loose leaf tea for every 6 ounces of water
  • Heat filtered or spring water to just below the boiling point (about 190-200 degrees). Tap water isn’t recommended as the added chemicals and their flavors will affect the final product
  • Pour hot water over the tea leaves, swish, and quickly discard the water (this cleanses the tea leaves and awakens their flavor). *This step is optional, but give it try and taste the difference for yourself
  • Pour a second helping of water over the tea leaves
  • Steep 1-5 minutes and enjoy!

Chinese Tea Ceremony with Oolong: Tea Table Chaban with two cups and a tea pot.

How to choose quality Oolong tea

  • Look for organic whenever possible
  • Opt for balled or loose leaf over tea bags for better flavor
  • Look for a uniform color, there may be some variation of greens, browns, and yellows but nothing pronounced
  • A nice, subtle aroma—it should not smell stale or overly floral
  • If choosing balled tea, look for uniform size which indicates good quality

We’ll be sure to feature more content about green, black, and white teas in future posts, as they all have fascinating histories and health benefits behind them.

In the meantime, if you’re a green tea or matcha enthusiast, be sure to check out my previous article: “Green Tea or Matcha? What You Need to Know”.

Cheers to tea and good health!

-Dr. Patricia

 

 

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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, no-sugar-added, 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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Good Fats? Bad Fats? Cutting Through Some of the Confusion

by Dr. Patricia

If there is one area of nutrition that has everyone confused, it’s which fats and oils are truly healthy.

Widespread use of canola oil is a prime example of this confusion run amuck.

Just Google “Canola Oil”, and you’ll find advice ranging from “It’s poison! Don’t ever consume it!” to, “It’s the world’s healthiest cooking oil”.

Or take a trip to your local natural foods store, and you will be greeted with a variety of organic foods containing canola oil…and a select variety boasting a “canola-oil-free” label.

So, is canola oil healthy…or not?

To the contrary. In fact, next to soy fake foods and artificial sweeteners, it’s the biggest fake-health-food to ever infiltrate our food supply.

Read on to find out the history and science behind why canola oil became so popular, how to avoid it, and what to use instead.

What is Canola Oil is Made From?

Canola oil gets its name from the two words: “Canadian” and “oil”.

In the 1970s, Canadian scientists used genetic manipulation to turn rapeseed oil (a popular pesticide at the time) from a dangerous, inedible product, into the ‘heart healthy, omega-3-rich” canola oil we know today.

The oil was made edible by removing two key compounds known as: erucic acid (a fatty acid known to cause heart lesions) and Glucosinolates (which gave the oil an unpleasant bitter flavor).

What’s wrong with this picture? Three Key Things…

#1: The extraction process used to make most canola oil requires high heat. This renders the omega-3 fatty acids rancid, and therefore incredibly bad for your heart and cell health. Heat it again for cooking, and you double your dose of rancid fats.

#2: Highly toxic chemical solvents, such as hexane and bleaches, also used in the extraction process remain in the end-product in trace amounts.

Trace amounts may seem safe, but if you cook with canola oil every day, 365 days a year, you wind up consuming a lot more than a “trace amount” of these chemicals.

#3: Despite its engineering, canola oils still contains trace amounts of heart-damaging erucic acid. More on this to come…

Why the labels “Organic”, “Non-GMO”, and “Expeller-Pressed Canola Oil” Don’t Matter…

Though it is estimated over 90% of canola oil crops in the United States and Canada are genetically-modified1, you can find organic, non-GMO, expeller-pressed-canola oil.

But that doesn’t make it better.

You are still consuming a genetically-manipulated, highly-processed oil that contains low-levels of erucic acid (the compound mentioned above that causes heart lesions).

Now, our friends at “Big Agriculture” would have you believe these trace amounts are nothing to worry about.

Yet, there have been no human studies done to demonstrate the cumulative effects of canola oil consumption.

Conversely, animal studies have shown that regular consumption of canola oil creates vitamin E deficiency, which causes an increased risk of heart disease, stroke, and shortened lifespan.2.

Another study showed that even in low amounts, the erucic acid found in canola can cause heart lesions3.

Plus, if you’re using expeller-pressed canola oil for cooking, that heat will cause oxidation of those omega-3s resulting in a rancid product.

How to Avoid Canola Oil in Your Favorite Natural Foods

Avoiding canola oil in any food requires paying serious attention to labels.

Just recently, I ordered what appeared to be an olive-oil-based mayonnaise from an online natural food store. It had a picture of olives and a notation implying the olive oil was significant. I have been an avid label reader since I was a teen (nerd alert, I know), however I let my guard down on this one.

Imagine my dismay when I opened the box, read the label, and found it was loaded with canola oil!

The lesson: read labels thoroughly, including your favorite organic, natural foods brands.

The Best (and worst) Canola-oil Alternatives for Cooking

Neutral-tasting canola oil is advertised to be wonderful for everything—from deep frying to salad dressings.

However, choosing an alternative isn’t as simple as switching to another neutral-tasting vegetable oil, like safflower or soybean oil.

Why not?

Because many vegetable oils are produced using that same high-heat, chemical solvent extraction process.

This creates a highly rancid, pro-inflammatory, free-radical producing nightmare of a fake food you want to steer clear of.

Instead, choose healthy fats and oils that fall under these three guidelines:

  • Are high in anti-inflammatory fatty acids (omega-3s)
  • Are stable and not rancid
  • Minimally processed or cold-pressed
  • Organic

The Best Fats Oils for Cooking:

  • Virgin coconut oil (for low-to-medium heat cooking and baking)
  • Refined Coconut oil (for high heat cooking and baking)
  • Extra virgin olive oil (for salads, and low-to-medium heat cooking)
  • Pasture-raised butter (for low-to-medium heat cooking and baking)
  • Clarified butter or ghee (for medium to medium-high heat cooking)
  • Avocado oil (for salads, low heat cooking)

In addition, a high-quality fish oil, cod liver oil, or plant-based EFA oil like evening primrose or borage, can go a long way in helping supply those much-needed anti-inflammatory omega-3 fatty acids.

There is much more to say on the topic of healthy fat vs. unhealthy fat, omega-3 to omega-6 fatty acid ratios, and why vegetable oils should be avoided (despite what we’ve been told).

However, if you can start by just replacing canola oil with one of the healthy oils or fats listed above, you are taking significant steps towards better health and nutrition.

And if enough of us start doing this—just like GMOs—the food companies will notice and start taking canola oil out of our favorite products.

Until then, read labels carefully and enjoy in good health!

-Dr. Patricia.

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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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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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