Prebiotics: Better than Probiotics?

Many people today are receiving their daily dose of probiotic supplementation or at the very least understand that they probably should be. Less likely are people aware that they should also be receiving a regular supplement of prebiotics.

Prebiotics have numerous health benefits such as improving gut health, inhibiting cancer, enhancing the immune system, and preventing obesity and have shown effective improvements in 91% of all human trials. They have also been shown to reduce symptoms of bowel related issues such as ulcerative colitis, Crohn’s disease, irritable bowel syndrome and celiac disease. (1)

Prebiotics versus Probiotics

Both prebiotics and probiotics nurture the good bacteria required by the digestive tract for proper health beginning at the mouth. Probiotics are live, active cultures capable of multiplying in numbers whereas prebiotics serve as the food source for probiotic and do not grow or reproduce (2).

The difference between probiotics and prebiotics can be learned in a plant analogy. If the intestine is comparable to a flowerbed, probiotics are the individual seeds that you plant. Prebiotics work like fertilizer used to promote growth of the flowers or probiotics. As the flower thrives, it will pollenate and multiple in time.

If you start out with fresh soil containing no flowers, it makes sense that you should first plant seeds and then add fertilizer. The same can be said in regards to creating a healthy intestinal environment for friendly bacteria to flourish. Remember, what purpose does it serve to add fertilizer to a flower bed with limited or no flowers to grow?

Food Sources of Prebiotics

According to regulation standards, prebiotics are made up of nondigestable carbohydrates (fiber) that are used by bacteria in the colon to produce measurable health benefits. Naturally found in food, a prebiotic is not broken down or absorbed by the gastrointestinal tract. Beneficial bacteria use this fiber as a food source in a process called fermentation. (1, 4, 5).

Prebiotics are considered functional foods in that they provide numerous health benefits and aid in the prevention and treatment of diseases and health conditions.

Currently, there are three major types of prebiotics that are well documented: inulin, oligosaccharides and arabinogalactans. Examples of food sources that contain prebiotics are: (5)

• Onions
• Leeks
• Radishes
• Carrots
• Coconut Meat & Flour
• Flax and Chia Seeds
• Tomatoes
• Bananas
• Garlic
• Chicory Root
• Dandelion Greens
• Jerusalem Artichoke
• Jicama
• Asparagus
• Yams

Inulin and oligosaccharides are short-chain polysaccharides, or chains of carbs, which act at different locations in the colon ensuring complete intestinal health. By increasing and maintaining the populations of good bacteria, the body is less susceptible to pathogenic bacteria and yeast that can lead to a diverse range of negative health consequences. (6)

Arabinogalactans are class of long, densely branched high-molecular polysaccharides  Many edible and inedible plants are rich sources of arabinogalactans including leeks, radishes, carrots, tomatoes, coconut meat and coconut flour among others.  The bark of the larch tree is the best source and often used to make prebiotic supplements.

Human Microbiome Project

The research committed to by The Human Microbiome Project (HMP) discovered an amazing fact. There is 10 times as much DNA found in the bacteria that inhabit our bodies than the number of genes and DNA that complete our own genetic makeup. Since this research, scientists have learned that diversity of bacteria (microbiota) is as unique to each individual as we are physically and genetically different. (8)

The community of bacteria that colonize our digestive tract is referred to as a microbiome. The bacteria in our intestines are of increasing importance because of their critical association with our nutritional needs and health that we are continually learning. The increase of bad bacteria and decrease of friendly bacteria correlate to numerous types of health problems and disease.

Benefits at Every Age:

The benefit of prebiotics starts at conception. Prebiotics are associated with the development of the systemic immune system, or the whole body’s immune function, and benefits babies while they are still in the mother’s womb (7).

Children have shown numerous benefits such as the reduced risk of eczema, an increase in metabolism and growth, and an increased feeding tolerance to dairy by inhibiting the development of allergies. For these reasons and more, prebiotics are now added to infant formula.

An outstanding amount of research demonstrates that prebiotics promote T helper cells which are vital for a healthy immune system.  (1, 2, 7, 9)

Improved Systemic Immunity:

Friendly bacteria not only provide the gastrointestinal tract with healthy immunity but they also improve systemic immunity in the entire body. Increased permeability of the intestine in people with leaky gut for instance have a higher risk for pathogens to squeeze through the holes and colonize other organs in the body.

Decreasing inflammation of the intestine and supporting an environment for healthy bacteria to thrive decreases the risk for pathogens to wreak havoc.

Antibiotics Deplete Your Supply:

Antibiotics reduce intestinal microbial populations and may completely deplete some species of friendly bacteria. So after you have a well-nourished flower bed, the dog decides he is going to dig up the flowers and leave gaping holes with missing soil.

These conditions set the stages for pathogenic bacteria to overpopulate and leave you with the negative immune responses you may have previously suffered from (7).

Prebiotics Alleviate Symptoms of IBD

The addition of prebiotics to diet has been shown to decrease inflammatory bowel diseases (IBD). IBD involves the improper regulation of immune response to the community of bacteria in the gut. Those that suffer with IBD are those with Crohn’s disease, ulcerative colitis and celiac disease for example. (7)

Crohn’s Disease: Individuals with Crohn’s disease exhibit symptoms related to inflammation in the small intestine at the start of the colon. People with Crohn’s disease have reduced diversity of good bacteria in their gastrointestinal tract possibly as a consequence of antibiotic treatment (7). As a result, these individuals are more exposed to pathogenic organisms that are drug resistant.

Ulcerative Colitis: Prebiotics have shown significant benefits at alleviating symptoms in those with ulcerative colitis. Individuals will suffer from abdominal pain, urgent bowel movements, bloody stool and other symptoms affected from inflammation of the large intestine. (1)

Celiac Disease: This form of bowel disease is characterized by the chronic inflammatory state of the small intestine triggered by gluten intolerance (9). Americans receive an estimated 70% of prebiotic sources from wheat and 20% from onions (5). Have our diets become so far removed from nature that we have forgotten how delicious other foods are such as garlic and yams?

The immune system in these patients remains on the defense to both good and bad bacteria and fights to prevent any bacterial colonization. Symptoms exhibited include abdominal discomfort, bloody stool, pain in the reproductive tract, and an allergic response in skin.

Celiac disease patients typically have high levels of pro-inflammatory bacteria. In cases where friendly bacteria concentrations are extremely low, individuals with celiac disease may receive some of the greatest benefits from incorporating prebiotics into their diet. (9)

Prebiotics Improve Digestion

Symptoms of IBS (irritable bowel syndrome) can be mistaken for a type of inflammatory bowel disease except that IBS does not cause the chronic inflammatory condition of the gut as might celiac disease. Prebiotic supplementation has been shown to improve the gut microbiome so significantly that symptoms and worsening conditions are less likely.

Prebiotics are a beneficial supplement for everyone because they combat both diarrhea and constipation, prevent IBS and IBD, increase absorption of nutrients such as calcium, and aid the detoxification of intestinal cells (6). Some research even suggest that prebiotics may have roles similar to antioxidants by neutralizing carcinogens while some varieties specifically compete with pathogens.

Prebiotics Prevent Cancers

Prebiotics produce key short chain fatty acids (SFCA’s) such as butyrate, acetate, propionic and valerate.  These SFCA’s help to strengthen the gut lining, maintain proper colonic pH and improve energy levels and immune function.  The production of SCFA’s helps prevent cancer by:

Reducing Colonic pH: The two most well understood friendly bacteria that colonize the human body are bifidobacteria and lactobacilli (2). These two types of microbiota produce lactic acid which protects the colon by decreasing pH.

A lower pH in the colon reduces colon cancer risk by inhibiting pro-cancer enzymes (6). Lactic acid bacteria also produce short-chain fatty acids such as butyrate. (1)

Increasing Butyrate Levels: Butyrate is one of the best food sources for friendly bacteria as well as for cells that line the intestine (7). Increases in butyrate have been linked to cellular suicide of cancer cells known as apoptosis, and increased concentration of normal cells. Butyrate is also shown to correlate with increases of the antioxidant, glutathione, in colon cells. (6)

 

Prebiotics Regulate Glucose

Researchers have found that prebiotics taken regularly can limit hunger and reduce risks of type 2 diabetes by maintaining healthy glucose regulation (1). Individuals with diabetes who supplemented their diets with prebiotics had increased amounts of healthy lactobacilli and bifidobacteria and a significant reduction in coliform bacteria. Although coliform bacteria in small amounts may not cause harm, they are also linked to illness and abdominal discomfort.

Whether or not you suffer from blood sugar imbalances, prebiotics can assist in regulating sugar metabolism and may improve your overall health. Studies have shown that prebiotics help control appetite, prevent weight gain and may have a desired laxative effect in newborns without negatively effecting weight gain and development (3).

Prebiotics Control Blood Pressure

One study observed the effects of probiotics and prebiotics on over 6,500 people. Individuals who supplemented their diet with yogurt alone not only had lowered insulin resistance and decreased blood sugar concentrations, but they also had significantly lowered triglyceride levels and blood pressure.

Although further support is still needed, researchers believe that the increase in butyrate inhibits the production of liver cholesterol (6).

A New Topic for Discussion

The term prebiotic was first coined in 1995 and is a relatively new topic for discussion (7). Researchers do not yet have a full understanding of all the health benefits that prebiotics have on the human body.

Some of these studies are beginning to observe that prebiotics may play a role in endocrine or hormone health and may even provide more health benefits to the brain than currently understood (3).

The Synergism of Prebiotics and Probiotics

The combination of prebiotics when taken daily with probiotics has a synergistic health advantage. After all, why would you only plant seeds and not add fertilizer or vice versa? The nutritional supplementation of the two combined is called synbiotics (7).

Some foods that act as synbiotics include kimchii, sauerkraut and pickles.  These are all fermented foods that utilize great prebiotic fibers with carrots, cabbage and cucumbers.  Radishes are also often used.  Herbs like ginger that have prebiotic qualities are often used as well.

Recommendations for Taking Prebiotics

The diversity of every individual’s gut microbiome is as varied as our genetic differences. One major finding of the Human Microbiome Project was that each adult has significantly different varieties of bacteria living in the body (8).

After all, there are too many factors to count that affect the bacteria living within and on us.  From the freshness and availability of foods provided to us based on our geographic location to the environmental factors that we were exposed to during our upbringing such as antibiotics, immunizations and whether or not we were fed breast milk or infant formula all play a role in determining the concentration and type of good and bad bacteria.

1.  Start Small and Work Up:  If you start a prebiotic or probiotic regimen, begin first by taking small doses and gradually increase to the recommended use. This will help you avoid abdominal discomfort or diarrhea that may result.

2.  Consume Both Fermented Foods and Prebiotic Foods:  Although there are certain circumstances that are best suited for probiotic supplementation, researchers best recommend the combination of both probiotics and prebiotics in your daily diet.  Consuming high quality fermented foods such as kimchii, sauerkraut, pickles, etc. is the best way to do this!

3.  Snack on Prebiotic Foods:  Munch on raw carrots, jicama, cucumbers, flax crackers, berries, apples etc. throughout the day.

4.  Digestive Enzymes:  Supplementing with digestive enzymes to support healthy digestion may be helpful to you.

5.  How Much PreBiotics Should I Consume?:  The recommended dose for daily health and wellness is 500-1000 mg/day. Individuals with autoimmune conditions, digestive disorders and food sensitivities may benefit from increased prebiotic concentrated doses.  In particular, if your SCFA levels are low than added prebiotics can be especially helpful.

6.  PreBiotic Supplements:  If taking an oral prebiotic supplement, buy a supplement that contains either arbinoglactans or both inulin and oligosaccharides for optimal effect.

7.  Great for Pregnancy: Pregnant and nursing mothers are recommended to take prebiotics because of the known benefits transferred to the baby.

8.  Prevents Against Yeast Overgrowth and UTI’s:  Maintain a healthy prebiotic supplementation regimen to avoid yeast overgrowth and related urinary tract infections.

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Re-blogged from http://drjockers.com

THANK YOU DR. JOCKERS FOR ANOTHER GREAT ARTICLE

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Sources For This Article Include:

1. Patel S, and Goyal A. The current trends and future perspectives of prebiotics research: a review. 3 Biotech. 2012 Jun;2(2):115-125. PMCID: 3376865
2. International Scientific Association For Probiotics and Prebiotics Link Here
3. Hill C, et al. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology. 2014; 11: 506-514. DOI: 1038/nrgastro.2014.66
4. Mayo Clinic: Do I need to include probiotics and prebiotics in my diet? Link Here
5. Prebiotin: How Prebiotics Work Link Here
6. Meschino Health: Prebiotics (FOS And Other Oligosaccharides): A More Reliable Method To Increase The Gut Friendly Bacteria Link Here
7. Preidis GA, and Versalovic J. Targeting the Human Microbiome With Antibiotics, Probiotics, and Prebiotics: Gastroenterology Enters the Metagenomics Era. 2014 July;136(6):2015-2031. PMCID: 41708289
8. Turnbaugh PJ, et al. The human microbiome project: exploring the microbial part of ourselves in a changing world. Nature. 2007 Oct;449(7164):804-10. PMC3709439
9. Palma GD, Cinova J, et al. Pivotal Advance: Bifidobacteria and Gram-negative bacteria differentially influence immune responses in the proinflammatory milieu of celiac disease. J Leukocyte Bio. 2010 May;87(5):765-778. DOI: 1189/jlb.0709471

Additional Sources Include:

http://www.ccfa.org/what-are-crohns-and-colitis/what-is-ulcerative-colitis/

http://www.ccfa.org/what-are-crohns-and-colitis/what-is-crohns-disease/

http://www.ccfa.org/resources/ibs-and-ibd-two-very.html

http://www.foodinsight.org/Content/3842/Final%20Functional%20Foods%20Backgrounder.pdf

http://www.ccfa.org/resources/antibiotics.html

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Fasting is a Powerful Healing Modality

Intermittent fasting is one of the most powerful modalities for reducing inflammation, boosting immunity and enhancing tissue healing.  This is one of the reasons why many people feel nauseated when they have infections.  This innate mechanism is the body’s way of influencing us to fast so it can produce the right environment to boost natural immunity.

Researchers at the Intermountain Medical Center Heart Institute found that men who had fasted for 24 hours had a 2000% increase in circulating HGH.  Women who were tested had a 1300% increase in HGH.  The researchers found that the fasting individuals had significantly reduced their triglycerides, boosted their HDL cholesterol and stabilized their blood sugar.

The best way to begin fasting is by giving your body 12 hours between dinner and breakfast every single day.  This allows 4 hours to complete digestion and 8 hours for the liver to complete its detoxification cycle.  After this is a standard part of lifestyle try taking one day a week and extending the fast to 16-18 hours.  Eventually, you may choose to do a full 24 hour fast each week.

Simple Fast:  Basic fast with water only for 12 hours between dinner and breakfast which gives the liver a chance to complete its cycle.

Example:  Finish dinner at 7pm and don’t eat again until 7am

Cycle Fast:  Three times each week you fast for 16 hours by skipping either breakfast or dinner.

Example:  Finish dinner at 7pm and eat again around 11am-12pm at lunch the next day.  Do this on Monday, Wednesday and Friday each week.

Strong Fast:  Consume all food in a 6-8 hour eating window each day.  You would eat 2 meals per day and fast through either breakfast or dinner.

Example:  This would mean fasting in the morning and eating between 12-7pm each day  or 8am-3pm each day or whatever 6-8 hour period you like best.

Warrior Fast:  Ancient warrior would often march all day and would feast at night.  Consume all food in a 3-5 hour eating window each day.  This may be from 2-6pm or 3-7pm, etc.

1 Day Food Fast: 24 hours each week with only consuming water, greens powders and herbal tea.  Some may have bone broth during this fast.

How I Do Intermittent Fasting:

I personally like to go 16-18 hours from dinner to my first meal the next day. I will typically drink 48-60oz of water and herbal tea in the morning during this period. Sometimes, I will do greens powder in water. I usually eat my first meal between 12-2pm and finish my last meal between 6-9pm depending upon my schedule.

I will often instruct my clients to do some organic coffee or herbal tea with coconut oil and/or grass-fed butter or ghee in it (1 tsp of each is good). This provides small and medium chain fatty acids that are easy on the digestive system and provide immediate energy in the form of ketones for the brain. This helps to stabilize blood sugar and stress hormones. If someone struggles with hypoglycemia than this is an important step.

I find that 16-18 hours each day helps me feel strong and full of vigor. It also improves my digestive system, skin health and immune system. Experiment with this and see if you can find the right rhythm for yourself.  Here are some additional benefits to fasting:

SOURCE

Re-posted from Dr. Jockers web site – Thank you Dr. Jockers for this great information.

Sources For This Article Include:  

1. Ho KY, Veldhuis JD, Johnson ML, Furlanetto R, Evans WS, Alberti KG, Thorner MO. Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. J Clin Invest. 1988 Apr;81(4):968-75. PMID: 3127426
2. Vendelbo MH, Jørgensen JO, Pedersen SB, Gormsen LC, Lund S, Schmitz O, Jessen N, Møller N. Exercise and fasting activate growth hormone-dependent myocellular signal transducer and activator of transcription-5b phosphorylation and insulin-like growth factor-I messenger ribonucleic acid expression in humans. J Clin Endocrinol Metab. 2010 Sep;95(9):E64-8. PMID: 20534752
3. Yamamoto M, Iguchi G, Fukuoka H, Suda K, Bando H, Takahashi M, Nishizawa H, Seino S, Takahashi Y. SIRT1 regulates adaptive response of the growth hormone–insulin-like growth factor-I axis under fasting conditions in liver. Proc Natl Acad Sci U S A. 2013 Sep 10;110(37):14948-53. PMID: 23980167
4. Farzad Hayati, Mohsen Maleki, Maryam Pourmohammad, Kamran Sardari, Mehrdad Mohri, Amir Afkhami. Influence of Short-term, Repeated Fasting on the Skin Wound Healing of Female Mice. Woundsresearch.com. Link Here
5. Growth Hormone. Wikipedia. Link Here
6. Insulin. Wikipedia. Link Here
7. Lanzi R, Luzi L, Caumo A, Andreotti AC, Manzoni MF, Malighetti ME, Sereni LP, Pontiroli AE. Elevated insulin levels contribute to the reduced growth hormone (GH) response to GH-releasing hormone in obese subjects. Metabolism. 1999 Sep;48(9):1152-6. PMID: 10484056
8. Ji S, Guan R, Frank SJ, Messina JL. Insulin inhibits growth hormone signaling via the growth hormone receptor/JAK2/STAT5B pathway. J Biol Chem. 1999 May 7;274(19):13434-42. PMID: 10224108
9. Dirks-Naylor AJ, Kouzi SA, Yang S, Tran NT, Bero JD, Mabolo R, Phan DT, Whitt SD, Taylor HN. Can short-term fasting protect against doxorubicin-induced cardiotoxicity? World J Biol Chem. 2014 Aug 26;5(3):269-74. PMID: 25225594
10. Michalsen A, Li C. Fasting therapy for treating and preventing disease – current state of evidence. Forsch Komplementmed. 2013;20(6):444-53. PMID: 24434759
11. Michalsen A. Prolonged fasting as a method of mood enhancement in chronic pain syndromes: a review of clinical evidence and mechanisms. Curr Pain Headache Rep. 2010 Apr;14(2):80-7. PMID: 20425196
12. Anderson JL, Carlquist JF, Roberts WL, Horne BD, May HT, Schwarz EL, Pasquali M, Nielson R, Kushnir MM, Rockwood AL, Bair TL, Muhlestein JB; Intermountain Heart Collaborative Study Group. Asymmetric dimethylarginine, cortisol/cortisone ratio, and C-peptide: markers for diabetes and cardiovascular risk? Am Heart J. 2007 Jan;153(1):67-73. PMID: 17174641

Additional Sources Include:

AJCN    Eurekalert     NaturalNews       MarksDailyApple

http://www.optimizestrength.com/eat-like-lion-fasting-makes-driven/

http://www.maxhealthchiro.com/beginners-guide-daily-intermittent-fasting/

http://totalhealthnd.com/2012/09/14/naturopath-london-intermittent-fasting/

http://www.undergroundhealth.com/intermittent-fasting-finally-becoming-mainstream-health-recommendation/

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The Auto-Immune Nutrition Plan: 

How many times have you sought medical attention to improve a health problem you are facing only to walk out of the office with little indication of a possible diagnosis and a prescription sheet directing you to consume drugs only to treat your symptoms? A known 22 million people in the United States are affected by an autoimmune disease and millions more likely suffer unknowingly (6).

Now what if that prescription sheet had a natural strategy for you to follow that could not only treat your symptoms, but decrease the severity of your disease or disorder and possibly prevent further suffering? An autoimmune diet may be the answer you were originally seeking.

What is an Autoimmune Disease?

There are 80 known autoimmune diseases in which a broad range of symptoms can manifest in the body (6). In these cases, the immune system mistakenly attacks healthy tissue after a perceived threat from an otherwise normal food source. The most common food sensitives are gluten, dairy, eggs and nuts (3, 15)

Many factors may trigger an individual’s immune system to function inappropriately such as infectious agents such as bacteria or viruses, genetics, and lifestyle factors. Although you can’t change any predisposition that may make you susceptible to an autoimmune disease, you can change your lifestyle habits beginning with nutrition (6).

The Immune System

The human body is naturally designed to detect foreign agents in the body such as toxins or cancer cells. Antibodies are created to seek and destroy these harmful invaders flagged as antigens. Although these foreign antigens are looking to fit in, once the antibody recognizes them as invaders they alarm other cells to attack and remove the antigen immediately (2).

When the immune system confuses normal antigens with harmful antigens such as gluten, its defense mechanisms maintain the body in a chronic state of inflammation. A cascade of destructive physiological effects occur which potentially leads to abnormal tissue growth or organ dysfunction (1).

Common Autoimmune Disorders

The following is a list of common autoimmune diseases and autoimmune related disorders compiled by the National Institute of Health (1, 2). Chances are that you may suffer from one of the follow disorders yourself or you know someone who does.

• Celiac disease
• Type 1 diabetes
• Addison’s disease
• Systemic lupus
• Multiple sclerosis
• Grave’s disease
• Rheumatoid arthritis
• Hashimoto’s disease
• Ulcerative colitis
• Scleroderma
• Crohn’s disease
• Chronic Lyme Disease

Do You Have Any of These Symptoms?

Depending on the disease, symptoms of autoimmune dysfunction involve inflammation in the body that may manifest itself in a variety of ways. The most commonly affected organs and tissues include red blood cells, blood vessels, muscles, joints, endocrine glands (thyroid gland, ovaries and testes for example), connective tissue (such as tendons and bone) and the skin. (2)

The following is a list of symptoms that may indicate your immune system is not functioning properly: (1, 2)

• Fatigue
• Reoccurring fever
• Joint pain and stiffness
• Skin rash
• Abdominal pain or discomfort perhaps associated with irritable bowel syndrome (IBS)
• Anemia or any known vitamin or mineral deficiency
• Mood changes

Heal with Dietary Lifestyle Changes

Many of these autoimmune complications are treated using immunosuppressive medications which can put the body at greater risk of harmful infections.

Fortunately, more evidence shows that dietary lifestyle changes can decrease the severity of these symptoms, halt the progression of disease and possibly prevent the problem from occurring from the start (1, 5).

Omega-3 Fats Decrease Inflammation

The average American diet today consists of an unbalance proportion of omega- 3 fatty acids to omega-6 fatty acids. Ideally the human body requires omega-3 fatty acids in greater concentration because they produce anti-inflammatory effects. Although omega-6 fatty acids are necessary, a higher concentration of omega-6 fatty acids in our diet from processed foods, and high amounts of vegetable oils is associated with an increase in molecules which trigger inflammation. (1, 7)

Individuals with different autoimmune diseases have shown a significant improvement in their symptoms while taking fish oil supplements. Patients with rheumatoid arthritis showed a 73% decrease in their drug treatment use and 60% of patients who had Crohn’s disease experienced a decrease in their relapse rate. (11)

Fatty acids are attributed to decreasing immune mediated inflammation. Fatty acids suppress antibodies that alarm the immune system for defense and improve the signaling pathways of cells which cause inflammation.

Promote Gut Health

The gastrointestinal tract contains the greatest concentration of immune cells in the body and may be the activation site of fighter cells known as T-cells (9). Diets associated with chronic inflammation of the gut are therefore at a greater increase of developing an autoimmune disease.

Increased intestinal permeability allows food allergens to pass through the intestinal wall stimulating the production of antibodies. As you now know, specific antibodies seek to destroy the foreign invader by releasing fighter T-cells which cause chronic inflammation of the intestines. These fighter cells are also released into neighboring tissue and the bloodstream. As a consequence, the entire body is susceptible to an immune response resulting in fatigue, muscle stiffness and skin reactions. (10)

The result of a chronic autoimmune response and decreased gut health increases the susceptibility of individuals to develop more than one type of autoimmune disease. Researchers found that 30% of patients with celiac disease also suffered from another autoimmune disease or autoimmune related problem such as irritable bowel syndrome (IBS) (10).

Oxalates and Autoimmunity:

If you are experiencing symptom flare ups with no known reason, oxalates may be a source of inflammation for you. Detecting if oxalates may be triggering an autoimmune response in your body can help you heal sooner.

Oxalates are naturally occurring compounds in nature found in many protein alternatives such as soy as well as grains, nuts, and some fruits and vegetables. Although some of these foods can be excellent additions to a healthy diet, an unhealthy gut can lead to chronic inflammation, nutrient deficiency, and oxidative stress and damage to the body. (12)

Antioxidants Reduce Inflammation:

Theoretically, increased antioxidants can decrease oxidative stress which promotes tissue damage and therefore directly correlate to reducing inflammation, chronic illness and autoimmune disease (8). One study found that diets supplemented with antioxidants and lower in total fat and caloric intake delayed the onset of Lupus symptoms by stimulating a healthy immune system (6).

Antioxidants protect the brain from oxidative stress known to cause aging and the loss of cognitive function (3). The healthy maintenance of the gut and mind interaction is crucial to healthy aging and vitality.

Vitamins which act as antioxidants have anti-inflammatory properties inhibiting cytokine activity in autoimmune diseases which signal cells for an inflammatory response. Many herbs high in antioxidants such as curcumin derived from turmeric have been shown to exhibit similar anti-inflammatory control as do synthetic drugs such as aspirin. (1)

B Vitamins and Methylation:

Folate, B-6 and B-12 have antioxidant properties. Vitamin B-6 has specifically been shown to inhibit macrophages from engulfing foreign matter associated with autoimmune diseases (1). Vitamin B-6 deficiency is also positively correlated with increased sensitivity to oxalates in food (12). (7)

Individuals with MTHFR gene mutations have a lowered ability to produce the key anti-oxidant glutathione.  Glutathione is critical for detoxification and immune modulation.  These individuals are at a much greater risk for developing auto-immune or chronic inflammatory diseases (17).

They need extra methylation support nutrients such as methyl-folate, methyl-B12, zinc, magnesium, riboflavin and B6 (18).

Vitamin D

Vitamin D3 plays a critical role in the development, coordination and control of the immune system.  Individuals with vitamin D3 deficiencies are at a much greater risk for the development of an auto-immune disease or chronic inflammatory disease.  Supplementing to boost vitamin D3 levels can be very effective for reducing inflammation (19).

Studies have found that biologically active vitamin D is linked to a decrease risk of type-1 diabetes in which the pancreas does not produce insulin. Sunshine is a natural source of vitamin D. People in geographical locations that see fewer hours of sunshine have higher rates of type-1 diabetes (9).

Choose the Right Proteins

Proteins break down into amino acids and their sequence can promote inflammation. Researchers are beginning to find that although such triggers as gluten cause an autoimmune response in people with celiac disease or gluten sensitivity, it is the chain of amino acids that are contained in the gluten which damage the small intestine (9, 10).

Wheat, soy and milk have all been associated with promoting type-1 diabetes due to how the body perceives the protein contained in these common food allergens. Countries that consume refined wheat flour as a major food source found that there is a higher incidence of type-1 diabetes. (9)

Opt instead for organic, pasture-raised meats such as turkey and lamb and wild caught fish high in omega-3 fatty acids like Alaskan salmon.

Avoid Nightshades

Avoiding nightshade vegetables such as tomato, white potato and any pepper variety can help to improve an unhealthy autoimmune response. Nightshades can increase calcium deposits in tissue which causes chronic inflammation leading to a cascading effect of adverse health consequences.

Damage to the kidney and liver can trigger autoimmune diseases such as rheumatoid arthritis and diabetes. (13, 14)  Not everyone responds negatively to nightshades, however, many individuals with auto-immunity struggle with these foods.

Testing for Food Sensitivities:

Do you suffer from a chronic autoimmune disease or condition that inhibits you from living an optimal lifestyle? Testing for sensitivities to any known food allergens by using the following biofeedback test or more extensive blood work.

Biofeedback Test

Come to a relaxing state lying down in an environment where there are no factors that may contribute to increasing your heart rate. After a few minutes, determine your resting pulse. Take a food allergen in question such as a peanut and place it on your tongue letting it remain there for approximately 20 seconds. Follow up by counting your resting pulse a second time. (16)

Negative Response: You may have no sensitivity to the specific nut you tested if your heart rate does not increase more than 1 bpm.

Gray Area Response: Your resting pulse increases by 2 or 3 bpm and further testing should be completed.

Positive Response: Heart rate increases by more than 4 bpm and you have identified a source of food sensitivity or intolerance.

You can find more information on biofeedback sensitivity training here.  You may decide to receive more objective testing in order to determine more definitive conclusions. Allergy tests are available as well as blood tests which detect the amount of antibodies and different types of proteins representative of a malfunctioning autoimmune response.

Autoimmune Diet Plan

To get started on an autoimmune diet plan, download the shopping guide here (4). Following the diet for 90 days is crucial in resetting your body’s immune response.

The diet eliminates nightshade vegetables, dairy, eggs, chocolate, nuts, and caffeine sources such as coffee and chocolate. It is high in low-glycemic fruits, organic vegetables, organic, grass-fed and pasture-raised protein sources, wild caught fish, fermented foods and healthy fats.

Pork and shellfish are eliminated because they are one of the most highly toxic foods you can consume. Pigs and shellfish are scavengers and pollutants containing heavy metals and toxins which are easily absorbed along with the animal’s hormones.

People exposed to toxins such as coal miners have an increased risk at developing an autoimmune disease such as rheumatoid arthritis by a minimum of three times the normal expectancy (6).

A Lifelong Commitment

Resetting your autoimmune system can leave you with phenomenal physical results. Preventing flare ups of symptoms from reoccurring following a strict 30-90 day autoimmune diet regimen requires a change in lifestyle.

Although you may be able to slowly reintroduce limited quantities of inflammatory foods back into your diet, maintaining a healthy gut can prevent the severity of an autoimmune response.  Be vigilent for the initial period and then slowly reintroduce the fringe foods (nuts, seeds, eggs, cocoa, coffee, nightshades, legumes, etc) back in.

I typically recommend adding one fringe food every 3 days while you analyze how your body is responding to that individual food.  If you notice more inflammatory symptoms such as pain, headaches, fatigue, acne/ezcema, allergies or clearing your throat a lot than it is a sign you are not tolerating that food and it should be eliminated for another 90 days before reintroducing it in the same manner.

Lifestyle Tips

The following tips can decrease the severity of symptoms if you have an autoimmune disease, prevent an unhealthy autoimmune response or stop the progression of an autoimmune condition. (1, 2, 3, 9, 10)

• Breast feeding is recommended to introduce foods to babies while they are developing an immune system and prevent an autoimmune response later in life.
• Practice stress reduction; and yes, laughing amongst friends counts.
• Exercise decreases cortisol levels and helps to balance hormones.
• Avoid unnecessary use of antibiotics. Antibiotics deplete the healthy bacteria in your gastrointestinal tract leaving you at risk for harmful pathogens.
• Detox the body of toxins and chemicals from non-food sources such as skin and hair care products. Your skin is a sponge and your body does not need any additional pollutants.

AutoImmune Nutritional Tips:

• Switch to organic teas such as green tea or herbal teas instead of coffee.
• Commit to taking a probiotic and prebiotic daily to promote healthy gut microflora
• Eliminate refined sugars which cause inflammation and increase the variety of fruits and vegetables to aid in detoxifying the body of irritants.
• Replace industrialized vegetable oils with organic, cold pressed coconut oil or extra virgin olive oil to supplement your diet with healthy fats.
• Avoid any food source that does not come from nature such as artificial sweeteners, synthetic food dyes and preservatives.
• Buy organic. Chemical toxins such as pesticide residue destroy the healthy microflora of the gut thereby creating an environment susceptible to an unhealthy autoimmune response.
• Drink purified water to avoid contaminants such as heavy metals and chemicals.

Why suffer any longer. Are you ready for a lifestyle change and a healthier you? Commit now to heal your body for better health and happiness.

SOURCE

Re-Posted from: http://drjockers.com/the-auto-immune-nutrition-plan/

THANK YOU DR. JOCKERS

References For This Article Include:

1. Meschino Health: Nutrition and Supplementation Management in Autoimmune Diseases Link Here
2. Medline Plus: Autoimmune disorders Link Here
3. Terry Wahls M. D. Articles Link Here
4. Jockers.com Healing Foods Diet Plans & Shopping Guides Link Here
5. Direct-MS: Nutrition Link Here
6. National Institute of Health Autoimmune Diseases Coordinating Committee: Autoimmune Diseases Research Plan Link Here
7. Kennedy ET. Evidence for nutritional benefits in prolonging wellness. Am J Clin Nutr. 2006 Feb;83:410S-4S. PMID: 16470004
8. Traber MG. How much vitamin E?…Just Enough! Am J Clin Nutr 2006 Nov;84:959-60. PMID: 17093143
9. Lefebvre DE, et al. Dietary Proteins as Environmental Modifiers of Type 1 Diabetes Mellitus. Annu. Rev. Nutr. 2006;26:175-202. DOI: 1146/annurev.nutr.26.061505.111206
10. Schuppan D, and Zimmer KP. The diagnosis and treatment of celiac disease. Dtsch Arztebl Int. 2013 Dec;110(49):835-46. PMID: 24355936
11. Harbige LS. Dietary n-6 and n-3 fatty acids in immunity and autoimmune disease. Proceedings of the Nutrition Society. 1998;57:555-562. Link Here
12. Low Oxalate Diet: What Is Oxalate? Link Here
13. The Weston A. Price Foundation: Nightshades Link Here
14. Childers NF, and Margoles MS. An Apparent Relation of Nightshades (Solanaceae) to Arthritis. J Neuro. and Ortho. Med. Surg. 1993;12:227-231. Link Here
15. Ros E. Health Benefits of Nut Consumption. Nutrients. 2010 Jul;2(7):652-682. DOI: 3390/nu2070652
16. Jockers.com Food Sensitivity Testing Link Here
17. http://www.ncbi.nlm.nih.gov/pubmed/21190091
18. http://advances.nutrition.org/content/1/1/8.full
19. http://ajcn.nutrition.org/content/80/6/1678S.full

Additional References Include:

http://biomed.cas.cz/physiolres/2001/issue6/pdf/szkudelski.pdf

https://www.organicconsumers.org/old_articles/foodsafety/alloxan061605.php

http://www.aarda.org/autoimmune-information/list-of-diseases/

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Microbeads Absorb Toxins and Are Eaten by Marine Life

Microbeads are advertised as the perfect way to exfoliate your skin, stave off acne, and even keep your teeth clean. But these tiny beads, which are found in body washes, toothpastes, facial scrubs, and many other personal care products, are nothing more than tiny bits of plastic.

Being so tiny, you might assume such plastics pose little environmental risk, but the opposite is actually true. Unlike a larger piece of plastic, which can hopefully be recycled and, if not, contained in the trash, microbeads are so small they get flushed right down the bathroom drain.

Take a look at this very interesting video – just click on the bathtub and you will go right to the link:

 

Research has only begun to reveal the extent of environmental pollution that microbeads have caused. In a 2012 survey of the Great Lakes, it was found that the area has “some of the highest concentrations of microplastic found in the environment, and microbeads were prevalent.”

Once in the water, microbeads easily absorb endocrine-disrupting and cancer-causing chemicals like polychlorinated biphenyls (PCBs). Plastics may concentrate such toxins at levels 100,000 to 1 million times higher than the levels found in seawater.

The beads, which resemble fish eggs, are then eaten by many forms of marine life, including plankton, fish, seabirds, and whales.

The threat doesn’t stop with marine wildlife, of course. If you eat seafood that has been ingesting microbeads, you’re at risk of a potentially high dose of environmental toxins as well…

Over 100 Personal Care Products Contain Microbeads

Although microbeads have been around since the 1970s, they weren’t widely used by manufacturers until the 1990s. At that time, companies began replacing natural abrasives like ground almonds and sea salt with the plastic microbeads.

It was a clever move profit-wise; because microbeads are smooth and gentler on your skin, they could be used everyday, unlike products with rougher abrasive materials, which are meant to be used once every few days to once a week. This meant more product usage and greater profits.

Many products containing microbeads will advertise them on the label, although they may also be listed as “polyethylene” or “polypropylene” in the ingredients list. It’s estimated that Americans use 0.0309 ounces of microbeads per person per year. This sounds like a small amount, but it adds up to nearly 19 tons of microbeads potentially being discharged in New York State alone.

Avoid Microbeads in Your Toothpaste… and All Your Personal Care Products

There’s good reason to boycott any toothpaste containing microbeads, even aside from the obvious environmental threat. Last year, a Dallas dental hygienist reported finding the microbeads in patients’ teeth.

The bits were found in Crest microbead toothpaste and were getting trapped under patients’ gums. This gives food and bacteria an entrance to your gum line, which could actually cause gum disease. Procter & Gamble, which makes Crest, reported they would stop using the microbeads by 2016 as a result.

What Else Is Lurking in Your Personal Care Products?

Unfortunately, microbeads are only one toxin to look out for in your cosmetics and personal care products. The average US woman uses 12 personal care products and/or cosmetics a day, containing 168 different chemicals, according to the Environmental Working Group (EWG).

While most men use fewer products, they’re still exposed to about 85 such chemicals daily, while teens, who use an average of 17 personal care products a day, are exposed to even more.

Clearly, such chemical exposures are not insignificant, especially when they occur virtually daily for a lifetime. When EWG tested teens to find out which chemicals in personal care products were found in their bodies, 16 different hormone-altering chemicals, including parabens and phthalates, were detected.

Further, in a study of more than 31,000 US women, researchers examined blood and urine levels of 111 mostly man-made chemicals commonly found in plastics, personal care products, and household items, as well as which may contaminate air, water, and soil.

Women with higher levels of the chemicals in their bodies were found to experience menopause two to four years earlier than women with lower levels. Fifteen chemicals in particular (including nine PCBs, three pesticides, two phthalates, and a furan) were significantly associated with early menopause, which suggests an early decline in ovarian function. Some of the most hazardous chemicals found in many personal care products and cosmetics include:

• Paraben, a chemical found in deodorants and other cosmetics that has been shown to mimic the action of the female hormone estrogen, which can drive the growth of human breast tumors. A study published in 2012 suggested that parabens from antiperspirants and other cosmetics indeed appear to increase your risk of breast cancer. The research looked at where breast tumors were appearing and determined that higher concentrations of parabens were found in the upper quadrants of the breast and axillary area, where antiperspirants are usually applied.
• Sodium lauryl sulfate, a surfactant, detergent and emulsifier used in thousands of cosmetic products, as well as in industrial cleaners. It’s present in nearly all shampoos, scalp treatments, hair color and bleaching agents, toothpastes, body washes and cleansers, make-up foundations, liquid hand soaps, laundry detergents, and bath oils/bath salts. The real problem with SLES/SLS is that the manufacturing process (ethoxylation) results in SLES/SLS being contaminated with 1,4 dioxane, a carcinogenic byproduct.
• Phthalates are plasticizing ingredients that have been linked to birth defects in the reproductive system of boys and lower sperm-motility in adult men, among other problems. Be aware that phthalates are often hidden on shampoo labels under the generic term “fragrance.”
• Methylisothiazolinone (MIT), a chemical used in shampoo to prevent bacteria from developing, which may have detrimental effects on your nervous system.
• Toluene, made from petroleum or coal tar, and found in most synthetic fragrances and nail polish. Chronic exposure linked to anemia, lowered blood cell count, liver or kidney damage, and may affect a developing fetus.

How to Find Safer Personal Care Products

The Environmental Working Group has a great database to help you find personal care products that are free of potentially dangerous chemicals. Products bearing the USDA 100% Organic seal are among your safest bets if you want to avoid potentially toxic ingredients. Be aware that products boasting “all-natural” labels can still contain harmful chemicals, so be sure to check the full list of ingredients. Better yet, simplify your routine and make your own products. A slew of lotions, potions, and hair treatments can be eliminated with a jar of coconut oil, for example, to which you can add a high-quality essential oil, if you like, for scent.

It’s important to remember that your skin is your largest and most permeable organ. Just about anything you put on your skin will end up in your bloodstream and distributed throughout your body. Once these chemicals find their way into your body, they tend to accumulate over time because you typically lack the necessary enzymes to break them down. This is why I’m so fond of saying “don’t put anything on your body that you wouldn’t eat if you had to.”

If you’re worried about giving up your exfoliating microbeads, there are many more natural options that will leave your skin glowing. Dry skin brushing, for instance, removes dead dry skin, improving appearance, clearing your clogged pores, and allowing your skin to “breathe.” You can also make a homemade exfoliant simply by combining a natural abrasive, such as salt, sugar, or coffee grounds, with a carrier oil such as coconut oil.

SOURCE

Dr. Mercola  http://articles.mercola.com/sites/articles/archive/2015/06/06/microbeads.aspx?e_cid=20150606Z1_DNL_art_2&utm_source=dnl&utm_medium=email&utm_content=art2&utm_campaign=20150606Z1&et_cid=DM76274&et_rid=982803573

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INGREDIENTS

This is a totally vegan recipe and serves approximately 4. 

Did you know that a cucumber contains 96% water? This makes cucumber not only an excellent hydrator, but it’s also great for removing toxins from your body.

On top of that, it is loaded with Vitamins A, B and C and studies have proven that cucumbers have potential to fight cancer, high cholesterol and high blood pressure. 

Macadamia nuts contain minerals such as calcium, iron, phosphorus, magnesium, potassium and selenium which is a natural antioxidant that helps to prevent certain types of cancer, and vitamins such as vitamin A, E, and the group B, as B1, B2, B3 and B9. 

These nuts are cholesterol-free and are a great source of fiber; they have a high fat content, since almost 80% is monounsaturated fat, a type of good fat which helps to reduce total cholesterol and bad cholesterol or LDL and increases HDL cholesterol or good cholesterol.

This salad tastes great. The macadamia and pine nuts creamy sauce is fantastic. You have to try it to believe it! 

3 – large cucumbers, peeled and diced

3 – Table spoons finely chopped dill

¼ – cup red onion, minced  

CREAMY SAUCE

½ – 1 tsp. Himalayan salt

½ – cup pine nuts

½ – cup raw macadamia nuts, pre-soaked

½ – cup water

1-2 cloves of garlic

2 – Table spoons of lemon juice  

INSTRUCTIONS

 

• In a Vitamix or strong blender, blend all sauce ingredients until completely smooth.

• The sauce should be thick, because when you stir it into the salad, the water from the cucumber will make it more liquid.

• Place salad ingredients in a mixing bowl; pour creamy sauce over the cucumber, dill and onion.

• Stir so that everything is evenly coated.

• Serve chilled as a side dish.

ENJOY!

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INGREDIENTS: 

¼ tsp of vanilla (optional)

½ avocado

½ cup soaked cashews

1 frozen banana

1 large handful of spinach

2 cups of full-fat organic coconut milk

2 tablespoons of raw honey

Juice of one lime 

INSTRUCTIONS: 

Put all ingredients in blender and blend. 

 

Servings:  1 Smoothie 

COMMENTS: 

This is a fantastic recipe for a breakfast smoothie or an after school smoothie for the kids.  You have great fats with the coconut milk and the avocado.  You have loads of anti-oxidant phytonutrients in the spinach and lime.  You have great flavor in the raw honey, banana and vanilla. 

Soaking the cashews is advantageous as it helps to remove the phytic acids and enzyme inhibitors that block nutrient absorption.

 

 SOURCE 

This recipe is from Megan Kelly.  She has an incredible blog and is a Licensed Estheticain. 

Thank you Dr. Jockers for your comments.  http://drjockers.com

 

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WHAT ABOUT PROTEIN AND FAT?

If you feel challenged in consuming enough vegetables, then making a small investment in a high-quality juicer is one of the best steps you can take for your health.  

Raw juice is equivalent to a “living broth” teeming with micronutrients that many people are lacking, and this deficiency is a major factor in disease.

 

When you drink fresh, live juice, it’s almost like receiving an intravenous infusion of vitamins, minerals, and enzymes because they go straight into your body without needing to be broken down. Since juicing is essentially “mainlining” live nutrients, it’s no surprise it can produce rapid and profound health benefits.

 

Juicing helps you absorb all the nutrients from your vegetables. This is important because most people have impaired digestion as a result of making less-than-optimal food choices over many years, which limits your body’s ability to absorb all of the nutrients in whole, raw vegetables. Juicing helps “pre-digest” them, so that you won’t lose any of this valuable nutrition.  Juicing makes it easier to consume a large quantity of vegetables. Virtually every health authority recommends that you get six to eight servings of vegetables and fruits per day, but very few actually get that. Juicing virtually guarantees you’ll reach your daily target.

 

You can add a wider variety of vegetables to your diet. Many people eat the same vegetables every day, which violates the principle of regular food rotation and increases your chance of developing an allergy to certain foods. Juicing expands the number of different phytochemicals you receive, as each vegetable offers unique benefits. Juicing also allows you to consume vegetables that you may not normally enjoy eating whole. Do this to: 

Boost Your Immune System. Raw juice supercharges your immune system with concentrated phytochemicals and biophotonic light energy, which can revitalize your body. The nutrients in fresh juice also feed your body’s good bacteria and help suppress potentially pathogenic ones.  

Increase Your Energy. When your blood is flooded with nutrients and your body’s pH is optimized, you’ll feel energized. Since juice is absorbed and utilized by your body very rapidly, juicers report feeling an almost instantaneous “kick” of energy.

 

Vegetable juice is one of the purest sources of water and actually qualifies as water. Vegetable water is structured water (living water), which is different from regular water – H3O2 rather than H2O. Water from vegetables is the best quality water you can drink!  

When you think of protein, the image that might come to your mind may be a big juicy steak—but many vegetables actually contain substantial amounts of protein. For example, broccoli contains roughly 4 to 5 grams of protein per cup. Spinach contains 5 to 6 grams, and kale, watercress, collard, and turnip greens have respectable amounts of protein as well.

 

So during a juice fast when you are drinking juices all day long, you could easily be consuming 20 to 30 grams of protein or more from your juices alone. If you’re doing a short fast, a few days – for example, chances are you’re going to get plenty of protein from the juices.

If you were to try an extended juice fast, you might want to consider adding a source of high-quality protein, such as whey, especially if you’re exercising heavily. You could augment your fats by blending healthy fats into your juice, such as avocado, coconut oil, and extra virgin olive oil, as well as raw seeds like (flax, chia, hemp, etc.).

 

It’s important to remember that juice is not a beverage, it’s a liquid food. The way to get substantial protein from veggies is to consume them in high volume, and the way to consume a high volume of veggies is by juicing! I recommend getting into the habit of juicing daily. But even if you don’t, a three – to seven-day monthly juice fast is a great detoxification that can give your health a considerable boost. 

THERE ARE THREE BASIC TYPES OF JUICERS

Please understand that blenders, like Blendtec and Vitamix are NOT juicers but blenders.

They are great blenders but will damage the juice because they process it at much higher temperatures, and the added fiber makes it less palatable and more difficult to consume larger amounts. When it comes to juice extractors, you have three options:

 

• Centrifugal Juicers: Centrifugal juicers separate the juice from the fiber through a spinning process. These are the most common and least expensive machines, but they are noisy, generate higher heat, are harder to clean and typically less efficient at separating the juice from the pulp.

 

• Masticating Juicers: Auger or masticating types of juicers (single and double gear) chew up the vegetables and push them through a strainer. They work very well and tend to give you more juice than a centrifugal juicer (possibly 20 to 25 percent more), with less heat. They’re also quieter than other models and tend to be easier to clean and assemble. They cost a bit more than centrifugal juicers, but over time you’ll break even as they give you more juice per veggie.

 

• Grind-and-press: Presses work like an apple cider mill. These are quite expensive and therefore not as popular for everyday juicing. 

In addition to juicers, there are also high-power blenders that some people use to make “whole juice,” which is essentially whole vegetables and/or fruits blended with water or another liquid.

This is not the same as juice. You lose at least one of the major advantages of juicing—which is being able to consume a very large quantity of vegetables, because the fiber limits the amount you can drink and it’s not as tasty.

While fiber certainly has its own benefits, the abundant live nutrients in real juice are more important. The following comparison between blended juice and extracted juice by Juicing Science is instructive in understanding why the fiber issue may be insignificant:

 

“One hundred grams of kale contains more than 100 percent of your recommended daily intake (RDI) of vitamin A, vitamin C, and vitamin K, and more than 10 percent of your RDI of vitamins B1, B2, B6, calcium, iron, magnesium, and manganese. Yet, despite its dense, dry appearance, it is made up of only 1.7 percent fiber, which means it provides less than six percent of your RDI for fiber.” 

So if you’re pursuing a high-fiber diet, blended green smoothies may help, but you’re still going to have to get the majority of your fiber from other sources. Another downside to blended juices is that the heat generated by blending significantly damages many of the micronutrients, due to oxidation.

 

One laboratory analysis found that 60 seconds in a high-powered blender destroys between 23 and 63 percent of the vitamin C, calcium, and potassium in green vegetables. There is simply no replacement for the flood of vitamins, minerals, enzymes, and phytonutrients your body gets from fresh, cold-extracted juice. 

YOUR JUICES SHOULD CONSIS MOSTLY OF GREEN VEGETABLES

Your juices should consist mostly of green vegetables, with minimal fruits so its sugar (fructose) content will be low. You can add in an apple, kiwi, or a handful of berries to give your juice flavor, but the bulk of it should come from organic green veggies like spinach, celery, kale, Swiss chard, etc. Unfortunately, green juice has a stigma for tasting bad, and many people avoid it simply because of its color. But green juice actually has a very pleasant flavor, and it’s easy to “tweak” it to taste even better.

 

If you’re new to juicing, you can start with more mild-tasting veggies, like celery and cucumbers. From there you can work your way up to red leaf lettuce, romaine, spinach, and escarole, along with parsley and cilantro. Kale, collard, dandelion, mustard, and other greens can be bitter, so you’ll want to start slowly and add just a few leaves at a time.  

Some of the most nutrient-dense veggies are the strongest tasting, but don’t avoid them—just use a lesser quantity in your juice until your taste buds acclimate. Selecting organic, non-GMO produce is very important when juicing, but the price can be a challenge for some.

 

One alternative is to grow your own veggies, making sure to avoid toxic garden chemicals (synthetic herbicides, pesticides, and fertilizers). A great trick to make your juice more palatable, especially in the beginning, is to add one or more of these elements: 

• Cranberries: You can also add some cranberries if you enjoy them. Limit the cranberries to about four ounces per pint of juice.
• Fresh ginger: This is an excellent addition if you enjoy the taste—it gives your juice a little “kick”!
• Limes and lemons: You can add one half to a whole lime or lemon for every quart of juice. Provided you’re using organic lemons or limes, you can even juice the skin if you want to avoid the hassle of peeling them. Limes are my favorite for cutting bitter flavors.
• Limited amounts of apple and carrot (just be mindful of your overall sugar content)

JUICE PREPARATION AND STORAGE TIPS

One nice thing about juicing organic vegetables is that you don’t have to peel the majority of your veggies,  simply brush them thoroughly. One exception is beets, which have a rather foul tasting skin.  

If you’re using non-organic vegetables, your best bet is to peel them, to avoid juicing pesticide residues. This is particularly important for fruits and vegetables that have been waxed, as this seals in the chemicals. It can be difficult to discern if a vegetable has been waxed or not, because the wax can be applied in a very thin, transparent layer. According to Dr. Saul: 

• Eggplant, turnips, cucumbers, and tomatoes are almost always waxed
• Zucchini and other squash are usually waxed, but not always
• Carrots are never waxed

Ideally, you’ll want to drink the juice right away. The longer it sits, the more nutrients are lost through contact with the air (oxidation). You also lose taste. This brings me to another reason I prefer masticating juicers: they introduce less air into your juice, so the juice may actually stay fresher longer. When storing juice in a container, such as a Mason jar, make sure you fill it all the way up to the top to minimize air space.

 

You might want to enlist the help of a FoodSaver vacuum sealer, which comes with an attachment designed to suck out the air from the top of a Mason jar. You still need to keep the juice refrigerated, and you’ll want to drink it all that day to avoid the risk of botulism, which can happen over time in an oxygen-free environment.  

Juices stored more than 24 hours can also build up methanol. Your body is not adapted to detoxify methanol, which can cause a number of problems; for example, it can convert into formaldehyde that can then make its way into your brain.  

Methanol toxicity, which is primarily associated with the artificial sweetener aspartame, has been linked to Alzheimer’s and other health problems. Methanol is not a problem in fresh produce because the methanol is bound to pectin, which allows it to safely pass through your system, but juice is a different story. So, if you haven’t consumed your juice within 24 hours, toss it into the compost bin. 

AND FINALLY HOW TO HANDLE CRAVINGS AND SYMPTOMS OF DETOXIFICATION

Changing your diet or any other aspect of your lifestyle is sometimes stressful, and stress can sabotage your success. You might also feel a little worse before you feel better, as detoxification symptoms and food cravings can arise.

 

Start slowly and you will see some remarkable results in just a few days.

 

SOURCE 

http://mercola.com

Am J Med. September 2006

2 3 Juicing Science

4 J Nerv Ment Dis October 2012

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INGREDIENTS

Makes one pizza crust approximately 10-12 inch 

• ¼ cup tomato sauce (avoid canned, use natural jarred or fresh)
• ¼ teaspoon crushed red pepper flakes
• 1 ¼ cups shredded mozzarella cheese, preferably raw
• 1 cup organic grape tomatoes, sliced in half
• 1 large organic pastured egg, lightly beaten
• 2 ½ cups organic cauliflower, grated (about 1/2 a large head)
• 2 cloves garlic, sliced
• 2 tablespoons grated parmesan cheese
• 2 teaspoons melted butter or coconut oil
• Fresh basil leaves, optional
• Kosher or Himalayan salt and freshly ground black pepper 

DIRECTIONS

Line a rimmed baking sheet with parchment paper, and preheat oven to 425ºF.

Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles. Steam until soft and let cool.

Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper.

Once combined, pat into a 10-inch round prepared pizza pan. Coat lightly with melted butter or coconut oil.

Bake for 10 to 15 minutes, or until golden.

Top the pizza with the sauce, ¼ cup mozzarella, grape tomatoes, garlic, and red pepper flakes.

Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving.

ENJOY!

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INGREDIENTS

1 butternut squash 

1 large red beet 

3 tbsps of coconut oil

Pinch of Himalayan pink salt 

1 head of kale 

1 cup of shredded coconut flakes

SALAD INSTRUCTIONS

• Begin by peeling and chopping the beets and squash into cubes.
• Preheat the oven to 400°F or 205°C. Add the veggies to a mixing bowl and add the coconut oil and salt, and mix until evenly coated.

• Lay the vegetables out on a large baking sheet in a single layer. Roast vegetables for 40 to 50 minutes, stirring once half-way through roasting.

• Wash the kale and cut the hard core, then slice it finely like you would coleslaw
• Make the dressing, pour over kale and massage the kale until evenly coated.

• Combine the roosted veggies, shredded coconut, and kale. Mix and enjoy!

SIMPLE DRESSING INGREDIENTS

Use olive oil and fresh squeezed lemon and herbs like oregano, basil, rosemary and thyme.

 

Place in a blender or mix by hand until fully blended.

 

COMMENTS

These vegetables are fantastic sources of carbohydrates, anti-oxidants and key methylating agents.  They are also a great fiber source that helps feed the microbiome and support the health of our digestive system. 

You could also use pumpkin, sweet potato and various types of squash.  These are all very nutrient dense and good to strengthen our digestive system. 

Adding in the good small and medium chain fats that are found in coconut oil makes this an anti-inflammatory gut healing salad.

 

ACKNOWLEDGEMENT

Thank you Megan Kelly.  Megan is a Licensed Estheticain specializing in holistic nutrition.

Thank you also to Dr. David Jockers, who is a Maximized Living doctor, corrective care chiropractor, nutritionist, exercise physiologist, and certified strength & conditioning specialist. 

SOURCES 

http://renewingallthings.com/ 

http://drjockers.com

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WHAT ROLE DOES YOUR GUT PLAY?

Did you know that an unhealthy gut can contribute to everything from facial breakouts and difficulty concentrating to catching a cold and even cancer? If you’re body isn’t successfully flushing out toxins, the accumulation of the “bad stuff” manifests itself in ways that aren’t only related to an upset stomach.

Your digestive system is the key to keeping your entire body running smoothly and feeling great. It affects every nook and cranny of your body and yes, even your mind.

But the truth is, many people (even healthy vegan eaters) don’t realize they’re having digestive problems.

Even if you do have regular, healthy bowel movements, your overall wellness centers on the health of your gut. Due to this undeniable fact, it’s critical you keep your gut in optimal shape at all times.

If you’re exercising, managing your stress, sleeping well and eating your vegetables, that should be all you need to do, right? Although that’s a huge leap in the right direction, your gut still needs special attention. You’re gut processes all the good and the bad that you put into it.

Everyone knows the gut is responsible for digesting food, but did you know it also performs other essential functions? Your gut is also where you actually benefit from all the nutrition you take in.

Intestinal flora inside your gut, or “good” bacteria, helps your body detoxify and absorb nutrients. If that bacterium is depleted, a multitude of gut issues can ensue.

Your gut also holds something referred to as “The Second Brain,” which comprises microbiomes and the enteric nervous system. That’s right, the nervous system runs through your gut. The Second Brain is so powerful that it regulates your mood (it supplies over 95% of the mood-boosting serotonin!). This is why many people with, say, IBS also experience depression or general malaise. Many of your hormones are also managed by the Second Brain.

On top of that, 80% of your body’s immune system is located in your digestive tube, so it plays a huge role in protecting your body from bugs, viruses and “bad” bacteria.

As you can see, the gut’s functioning affects every process in your body, so the side effects of poor gut health can show up anywhere.

WHY IT PAYS TO HAVE A HEALTHY GUT

When you have a healthy quantity of good bacteria, you can feel the difference. Healthy digestion gets vital nutrients to your body, sends important signals to your immune system and helps your brain function. You don’t feel bloated, you don’t experience any strain during bowel movements and you don’t have to run to the bathroom after a meal. Your immune system is also more equipped to fight off any infections or illnesses brought on by invading pathogens or microorganisms.

Dr. Emily Chan, ND, says:

“The GI tract is where we get nutrition to the body, where major elimination of toxins take place, and the largest immune system interface in the body. Improvements to the health of the GI tract often lead to improvement of other systems of the body.”

SOMETHING IS NOT RIGHT

Symptoms of bad gut health

When there’s a voice inside telling you that something’s not right, you better listen. Bad gut health can affect the body very adversely. Here are some of the most common symptoms that signal that something is off:

• Bad breath
• Bloating
• Constipation
• Diarrhea
• Dysphagia (difficulty swallowing)
• Gas (excessive flatulence & belching)
• Heartburn/Acid Reflux
• Hiccuping
• Irritable Bowel Syndrome
• Nausea
• Pain in the Rectal Area
• Stomach Cramps & Pain
• Vomiting
• Wet Burps

This is not a comprehensive list of symptoms. A weak digestive system expresses itself in a multitude of ways. So even if you don’t necessarily feel cramps or have diarrhea, take care of your gut, it will benefit you no matter what.

WHAT CAUSES GUT ISSUES?

If you’re suffering from some of the uncomfortable symptoms of bad gut health, you might be left in the dark wondering what happened. So what actually triggers gut issues? Dr. Alejandro Junger cites the following causes as the main offenders:

• Alcohol
• Antibiotics and medications
• Chemicals, preservatives and conservatives in food
• Chlorinated drinking and shower water
• C-sections
• Gluten
• Inflammation
• Lack of sleep
• Nutrient deficiencies
• Opportunistic organisms (yeast, fungus, parasites)
• Stress
• Toxic food triggers

YOUR GUT, YOUR RESPONSITILITY

Steps to Take for a Healthy Digestive System
Eat for your gut’s sake
Processed, fatty foods do nothing but harm your body and hinder your gut’s productivity. They make your digestive system sluggish, tired and vulnerable. On the other hand, feeding your body with the raw, living enzymes from fresh vegetables and fruits works miracles in your gut.

What you eat directly affects your gut health, and meat-centered diets can actually cause colon inflammation. A diet that consists of at least 85% raw vegetables is easy for your gut to digest and doesn’t negatively affect the “good” intestinal flora. Make sure to get enough fiber every day to keep things moving.

These are some of the most gut-friendly, fiber-rich foods. Eat as much as you want!

• Artichokes
• Beets
• Broccoli
• Brussels sprouts
• Carrots
• Chia seeds
• Fermented vegetables, such as sauerkraut, pickles and kimchi
• Green peas
• Need something sweet? Have a cup of raspberries (but remember to limit fruit intake overall as you focus on eating 85% raw vegetables)
• Spinach
• Swiss chard
• Turnip greens
• Zucchini

A few additional things to keep in mind:

• Probiotics – Probiotics can deliver as much as 60% of the bacteria to you colon—where it’s needed the most! This bacteria helps to regulate and restore good bacteria to your gut so that it can fight infections and promote immune system health.
• Digestive Enzymes – Eating healthy is just not enough if your body is having trouble breaking down your food. Digestive enzymes help your body to not only break down the food, but also effectively absorb the nutrients. It alleviates the digestive stress that might be affecting your body and lets you reap the benefits of the natural nutrition and disease protection
• Choose a Good Fiber Cleanse – This is an excellent way to flush the colon and get you back to your best bowel function. It cleanses and eliminates harmful toxins that may have built up inside your body over time.

BETTER HEALTH TODAY, A BETTER GUT TOMORROW

It’s never too late to make a change for the better when it comes to your gut. When you make dietary changes for the better—think raw vegetables instead of a greasy fast-food burger— your gut will get stronger and protect your body from infections.

Pair that with our very best cleanses and supplements and you’ll notice a huge difference almost instantly. Not only will you feel better, but your body will look better, too!

SOURCE

http://www.myhdiet.com/

http://modernintegrativemedicine.com/naturopathic-medicine/why-is-gastrointestinal-health-important.html

http://blog.cleanprogram.com/gut-cheat-sheet/

https://www.psychologytoday.com/articles/201110/your-backup-brain

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