Posts Tagged ‘
Thursday, December 1st, 2011
I attended a Whole30 workshop this past October in Oregon City. The concept of following a squeaky clean, non toxic lifestyle seemed not only logical, but rather easy. It was not that much of a change for me since I had been following eating habits similar to our paleolithic ancestors. When I returned to the office the following Monday I thought to myself how can I implement and share this idea of the Whole30 concept with patients? To most it was a rather large favor to ask. Many americans live off of high carb diets and asking someone to replace their Starbucks lattes and/or cinnamon rolls with sources of meat, fruits, vegetables and nuts was going a bit overboard. I had enough interest in the Whole30 challenge and 10 patients decided to give it a try. Most did very well while a couple managed to let their guard down. I will be honest, it takes a patient and dedicated individual in making a regime like this run smoothly for 30 days, with no cheating!
Our office plans on running the Whole30 Challenge again come the new year. So if you missed out, please get a hold of me to learn more on how you can change your mind, body, attitude, overall energy level and even ditch certain medications that are not needed anymore after eliminating foods and liquids that trigger autoimmune diseases throughout your body.
I want to share with you an email I received from John. John started the challenge and finished it strong! I saw him a week ago and he was radiating positive energy and had dropped 15 pounds in 30 days! He was happy but that was not his goal at all. He had another amazing change occur. Here is what John had to say:
We’re a little over two weeks into the challenge and feeling well. I
wanted to let you know of a welcome but unanticipated effect the
Whole30 has had on a condition I’ve had for years.
By the end of the first week of the challenge I realized that the
GERD symptoms (Gastro-esophageal Reflux Disorder) that I have had for
literally years, have simply stopped!
I have taken acid blockers on a daily basis for years (famotadine,
prevacid) and, if I forgot to take the daily dose, the symptoms of
reflux, up to and including aspiration while sleeping, would soon let
I’m thinking that all the 1% milk I used to drink along with the
other dairy products were probably contributing in a major way to
these symptoms. All I can say is that I am no longer taking the acid
blockers at all and the symptoms are gone!
Do I miss dairy products? Of course. But I don’t miss the GERD and
it’s long term implications. Perhaps I’ll find that I can add dairy
to my diet less frequently and in smaller amounts once the Whole30
Challenge is completed. I’ll try it and see what happens.
See you soon,
There is no limit on what could possibly change for you in a good way when eating plenty of real food and avoiding processed foods and diets high in refined sugars and carbohydrates.
I hope to see you come aboard for 30 days of eating real, healthy food! Your body will thank you for it.
Wednesday, October 12th, 2011
|Myths & Truths
MYTH: People with high cholesterol are more prone to heart attacks.
TRUTH: Young and middle-aged men with cholesterol levels over 350 are slightly more at risk for heart attacks. Those who have cholesterol levels just below 350 are at no greater risk than those whose cholesterol is very low. For elderly men and for women of all ages, high cholesterol is associated with a longer lifespan.
MYTH: Cholesterol & saturated fat clog arteries.
TRUTH: There is very little cholesterol or saturated fat in the arterial plaque or clogs. Most of the material is a calcium deposit akin to lime and most of the fatty acids are unsaturated.
MYTH: Eating saturated fat and cholesterol-rich foods will cause cholesterol levels to rise and make people more susceptible to heart disease.
TRUTH: Many studies show no relationship between diet and cholesterol levels; there is no evidence that saturated fat and cholesterol-rich food contribute to heart disease. As Americans have cut back on saturated fat and cholesterol-rich foods, rates of heart disease have gone up.
MYTH: Cholesterol-lowering drugs have saved many lives.
TRUTH: In the two most recent trials, involving over 10,000 subjects, cholesterol-lowering did not result in any improvement in outcome.
MYTH: Countries that have a high consumption of animal fat and cholesterol have higher rates of heart disease.
TRUTH: There are many exceptions to this observation, such as France and Spain. Furthermore, an association (called a “risk factor”) is not the same as a cause. In wealthy countries where people eat a lot of animal foods, many other factors exist that can contribute to heart disease.
Dangers of Statin Drugs
Modern cholesterol-lowering drugs act by inhibiting an enzyme (HMG-CoA reductase) needed for the formation of cholesterol in the liver. These HMG-CoA reductase inhibitors, called statins, are sold as Lipitor, Mevacor, Pravacol, Zocor, etc.
WEAKNESS and MUSCLE WASTING: This is the most common side effect of statin drugs, occurring in as many as one in three users. Muscle aches and pains, back pain, heel pain, weakness and slurring of speech result from statin interference with the production of Coenzyme Q10 (Co-Q10), needed for the muscles to function.These side effects are more common in active people and may not show up until three years after commencement of treatment.
HEART FAILURE: Rates of heart failure have doubled since the advent of statin drugs. The heart is a muscle that depends on a plentiful supply
POLYNEYNEYNEUROPATHYHY: Tingling and pain in the hands and feet as well as difficulty walking occur frequently in those taking statins, conditions often blamed on “old age” rather than on the drug.
COGNITIVE IMPAIRMENT: Many patients have reported memory loss and brain fog, including total global amnesia (episodes of complete memory loss). The implications for pilots and those driving cars and trucks are profound.
CANCER: In every study with rodents to date, statins have caused cancer. Most human trials are not carried out long enough to detect any increase in cancer rates, but in one trial, breast cancer rates of those taking a statin were 1500 percent higher than those of controls.
DEPRESSION: Numerous studies have linked low cholesterol with depression.
If It Isn’t Cholesterol, What Causes Heart Disease?
Many scientists have put forth valid theories for the epidemic of heart disease in western societies. They include:
DEFICIENCY OF VITAMINS a and d: Back in the 1930s, Weston A. Price, DDS, observed that rates of heart attack rose during periods of the year when levels of these fat-soluble vitamins in local butter went down.
DEFICIENCIES OF VITAMINS B6, B12 and FOLIC ACID: Kilmer McCully, MD, PhD, demonstrated that these deficiencies lead to elevated levels of homocysteine, a marker for heart disease.
TRANS FATTY ACIDS: Fred Kummerow, PhD, and many others have linked heart disease to the replacement of saturated fats with trans fatty acids; saturated fats actually protect against heart disease in many ways.
MINERAL DEFICIENCIES: Deficiencies of magnesium, copper and vanadium have been linked to heart disease.
MILK PASTEURIZATIONON: J.C. Annand, a British researcher, observed an increase in heart disease in districts that implemented pasteurization
compared to those where milk was still sold unpasteurized.
STRESS: Heart attacks often occur after a period of stress, which depletes the body of many nutrients.
Unfortunately, little research money is available for researchers to study these theories; most research on heart disease is funded through the National Heart, Lung, and Blood Institute, which is firmly committed to the flawed hypothesis that cholesterol and saturated fat cause heart disease.
The Many Vital Roles of Cholesterol
- Cholesterol is produced by almost every cell in the body.
- Cholesterol in cell membranes makes cells waterproof so there can be a different chemistry on the inside and the outside of the cell.
- Cholesterol is nature’s repair substance, used to repair wounds, including tears and irritations in the arteries.
- Many important hormones are made of cholesterol, including hormones that regulate mineral metabolism and blood sugar, hormones that help us deal with stress, and all the sex hormones, such as testosterone, estrogen and progesterone.
- Cholesterol is vital to the function of the brain and nervous system.
- Cholesterol protects us against depression; it plays a role in the utilization of seratonin, the body’s “feel-good” chemical.
- The bile salts, needed for the digestion of fats, are made from cholesterol.
- Cholesterol is the precursor of vitamin D, which is formed by the action of ultra-violet (UV-B) light on cholesterol in the skin.
- Cholesterol is a powerful antioxidant that protects us against free radicals and therefore against cancer.
- Cholesterol, especially LDL-cholesterol (the so-called bad cholesterol), helps fight infection.
How to Avoid Heart Disease
- Don’t worry about your cholesterol—the stress of unnecessary worry can contribute to heart disease.
- Do not take cholesterol-lowering drugs—they contribute to heart failure.
- Avoid processed food, especially foods containing processed vegetable oils and trans fats.
- Eat the meat, fat and organ meats of grass-fed animals.
- Eat plenty of wild-caught seafood.
- Do not consume protein powders, lean meat, egg whites without the yolks or skim milk. High-protein diets lacking the nutrients supplied by animal fats can deplete vitamin A, leading to heart disease.
- Eat liver at least once a week to ensure adequate levels of vitamin B12, vitamin B6, folic acid, iron and copper.
- Take cod liver oil and consume plenty of butter from grass-fed cows to ensure adequate levels of vitamins A, D and K.
- Maintain a healthy weight—neither too heavy nor too thin.
- Engage in moderate exercise outdoors.
- Do not smoke; avoid exposure to environmentaltoxins.
Sources and Further Information
The Cholesterol Myths by Uffe Ravnskov, MD, PhD
Monday, April 18th, 2011
This has become a favorite dish in our household. Who doesn’t like sour cabbage? It smells worse than it sounds but really, but when combined with sausage and zucchini, it is a combination that satisfies most palates. This dish is simple to make and it takes no more than 15 minutes to prepare.
Easy to make and you only need these 4 items:
- 2 sausages, I use venison, but any sausage will suffice
- 2 small zucchini sliced
- 1 red pepper sliced
- 2 cups of sauerkraut
Once you have the above items ready, follow these 3 steps:
1. Saute sausage in pan over medium heat until browned
2. Add more olive oil if needed and saute zucchini and red pepper for 5 minutes
3. Add sauerkraut and saute until heated.
Hungry yet? Enjoy this delicious dish!
Live your best,
Nutritional Profile – per serving
Tuesday, March 29th, 2011
There are many great tasting foods and spices that contain high levels of manganese. Some of the best sources include cinnamon, pineapple, spinach, turmeric, kale, garlic, strawberries, etc. You are probably wondering, what can manganese rich foods do for me? There are several important functions in the body that rely on manganese. This trace mineral participates in many enzyme systems throughout the body. Here are a few other functions that are more common to most of us:
- Helps protect our cells from free radical damage (cellular oxidation)
- Keeps bones stronger and healthier
- Maintains normal blood sugar levels
- Promotes optimal function of your thyroid gland
- Maintains the health of our nerves/nervous system
- Enhances the body’s ability to synthesize cholesterol
Manganese is found widely in nature, but occurs only in trace amounts in our tissues. While only little is found in our body, it plays a huge role in maintaining our health through being a vital cofactor of very important enzymes. Like other minerals, the body cannot make manganese. Therefore, we must select foods to eat that contain this important mineral.
How do you know if you might need more manganese rich foods in your diet?
Blood tests can confirm if you are deficient in such minerals or other nutrients. Other indications of being deficient in manganese could include:
- High blood sugar levels
- Excessive bone loss
- Low cholesterol levels
- Loss of hair color
- Skin rash
- Reproductive system difficulties
Don’t be afraid to get your blood tested to check for nutritional deficiencies. Keep in mind, it is much easier to correct a problem if it is caught earlier than later.
Live your best,
Friday, March 25th, 2011
Every time our crock pot is ready to be filled with its contents, the last thing that goes in is the bay leaf. The leaf gives the chili, soup or whatever is being cooked, a bit of a flavor that is just right.
Bay leaves come from the Bay Laurel tree (Laurus nobilis), a Mediterranean evergreen. For centuries, laurel and/or bay leaf has been used in herbal medicine due to its anti-inflammatory, anti-microbial, and anti-fungal properties. While there hasn’t been much research done specifically on the benefits of bay leaf itself, many of bay leaf’s compounds and phytonutrients have demonstrated various health benefits.
The bay leaf has been used for years as a natural remedy for various digestive disorders. It can settle the stomach and lessen the severity of issues like celiac disease or irritable bowel syndrome (IBS). It improves digestion in general and can minimize flatulence. There are also enzymes in the leaf that help break down proteins which aids in meat digestion.
A bay leaf compress will help relieve chest or respiratory troubles such as bronchitis, coughing, flu and chest infections. Drinking bay leaf tea will help to induce sweating therefore reducing a fever.
Bay leaves contain the phytonutrient Parthenolide. It has anti – inflammatory properties and can be used for joint and muscle pains or pain from arthritic joints. Simply apply the bay leaf oil to the affected areas.
It is difficult for some to control their insulin to do genetics or poor lifestyle choices. Diabetes is one condition that can significantly affect the body in an adverse way. There are compounds in bay leaves that help to regulate blood sugar levels. Insulin can be processed more quickly, meaning elevated and depressed sugar spikes are prevented.
The most common trigger of immune system failure is usually due to stress. Whether it be chemical, physical, emotional, etc, stress is usually behind sickness. Linalool, a compound not only found in bay leaf but also others herbs like thyme and basil, has been used as a relaxing fragrance in aromatherapy. This calming aroma also has protective effects on our immune system warding off the negative effects of stress.
Additionally, bay leaf’s phytonutrient catechins, eugenol, parthenolide and quercetin help to protect the body from many different kinds of cancer.
Try adding a bay leaf to your next dish to experience the flavor and benefits is has to offer.
Live your best,
Monday, March 21st, 2011
Your body manages and requires sleep in much the same way that it regulates the need for eating, drinking, and breathing. Research has been done on the effects of sleep and studies have consistently shown that sleep plays a vital role in promoting physical health, longevity, and emotional well-being. This explains why, after a good night’s sleep, you feel better, your thoughts are clearer, and your emotions are less fragile. Without adequate sleep, judgment, mood, and ability to learn and retain information are weakened. Over time, chronic sleep deprivation may lead to an array of serious medical conditions including obesity, diabetes, heart disease, and even early mortality.
Here are some of the benefits of sleep and how it improves the quality and the length of your life.
- Sleep helps keep your heart healthy.
- Sleep reduces stress.
- Sleep improves memory function.
- Sleep helps control and maintain body weight issues.
- Sleep reduces your chance of diabetes.
- Sleep also reduces the occurrence of mood disorders.
Avoiding, or at least minimize the consumption, of the following substances can do a lot of good when trying to get wind down at night.
Caffeine, alcohol and nicotine are three substances that can rob you of quality sleep time. Avoiding all three can certainly minimize your efforts to fall asleep.
Some people who are sensitive to caffeine find that consuming this stimulant disrupts their sleep for the next 6 to 12 hours. Try to cut back on caffeine, which is found in chocolate and some teas as well as coffee and sodas.
Most people think of alcohol as a sedative, and they are right. However, that same glass of wine or spirits that causes you to feel more relaxed initially may actually interfere with getting a good night’s sleep. Alcohol can help you fall asleep more quickly, but it also makes frequent awakening more likely in the last half of your nightly sleep cycle.
Nicotine is another stimulant that disrupts sleep. Studies have shown that it both delays sleep and keeps you from waking up promptly.
Supportive Nutritional Ideas to Promote Restful Sleep
- Your evening meal should be geared towards relaxation and good digestion. Should be low to medium glycemic index carbohydrates such as a salad or sauteed vegetables rather than high glycemic index carbohydrates.
- Consume a small portion of healthy fat containing foods like avocado, nuts or seeds.
- Include herbal tea, especially chamomile.
Remember these tips to promote restful sleep and start the next day feeling energized!
Live your best,
Wednesday, March 16th, 2011
Chiropractic at its most basic level is really about restoring motion. Too few today understand the importance of motion in terms of anatomy and physiology. Motion is not just about relieving pain but is a required nutrient by all joints in the body. Motion is about physiological functions relating to our autonomic nervous system (fight or flight response), our cognitive and emotional thoughts as well as organ function.
The purpose of a chiropractic adjustment is to correct subluxation (joint misalignment) and remove the interference to the effects of motion. Adjustments produce passive movements that mirror the movement effects of exercise but adjustments cannot replace exercise and shouldn’t even be considered as an alternative.
Tissue injury can be caused by a single traumatic event, such as improper lifting of a heavy object, or through repetitive stresses, such as sitting in an awkward position with poor spinal posture for an extended period of time. In either case, injured tissues undergo physical and chemical changes that can cause inflammation, pain, and diminished function for the sufferer. Adjustment of the affected joint and tissues, restores mobility, thereby alleviating pain and muscle tightness, and allowing tissues to heal.
We see patients of all ages and levels of activity in our office. Anyone one of us can benefit from chiropractic care, whether it is for restricted neck movement, low back pain, allergies, foot pain, etc. There are virtually no side effects from chiropractic care. A few may experience discomfort after an adjustment due to the changes taking place in the joint complex. This is usually short lived discomfort while the benefits are long lasting.
I often hear people say that once you go to a chiropractor you have to go for the rest of your life. This is inaccurate. You can go as often as you want or as little as you want. Typically people who get regular care function at a much higher level and are sick less often. This is not always the case, but remember, motion is vital. Regular adjustments can prevent ailments from occurring and can also help relieve pain thus leading to less medication usage. So, you do not have to go to your chiropractor for the rest of your life. Going in to get regular maintenance, whether it be once a week, once a month, or once a year, is still much better than never going in at all and relying on pain medications to solve the problem.
Find a chiropractor and stick with him/her. It is never too early or late to start receiving chiropractic care!
Live your best,
Thursday, March 3rd, 2011
“Nearly 2,500 years ago, Hippocrates taught that being healthy was evidence that an individual had achieved a state of harmony both within themselves and with their environment, and that whatever affects the mind affects the body. Now, we seem to be coming back to this view. As Mark Twain said, ‘The ancients steal all our best ideas’.”
The 10 Warning Signs of Health (McDermott and O’Conner)
1. An increased awareness and appreciation of yourself.
2. A tendency to set aside time each day to relax or meditate.
3. A persistent ability to maintain close relationships.
4. A persistent ability to adapt to changing conditions.
5. A chronic appetite for physical activity and healthful food.
6. Acute and chronic attacks of laughter.
7. A compulsion to take pleasure in fun.
8. Repeated bouts of hope and optimism.
9. A chronic condition of caring for your body.
10. Recurrent rejection of worry.
Health is the goal. Feeling, looking and performing great are just the natural side effects.
Live your best,
Source: The Innate State of Mind and Emotional Hygiene
Wednesday, March 2nd, 2011
This has been a very popular recipe in our household since the start of the new year. It is a combination of smoked salmon, garlic, turmeric and lemon juice. The salmon was caught this past summer in Alaska and was smoked locally here in Eugene. Madrone wood was used in smoking this salmon. The best part of this entire recipe was catching the salmon as they returned upstream to spawn near Talkeetna, Alaska. Cold smoked salmon retains a lot more of its natural oils and is very moist in texture. Salmon is also very rich in natural proteins and is much lower in its saturated fat content than other natural sources of same, such as red meat and dairy products. Protein facilitates our growth and maintains the health of our body by fueling the regenerative powers of our blood, tissue and bones. Protein is also essential for the proper functioning of our immune systems, allowing them to combat disease and infection. Leading us to the next ingredient, another powerful infection and disease fighter, garlic.
Garlic can be used to treat high cholesterol, parasites, respiratory problems, poor digestion, and low energy just to name a few. Studies suggest that regularly eating garlic helps lower blood pressure, controls blood sugar and blood cholesterol, and boosts the immune system. It has also been found to reduce the risk of esophageal, stomach, and colon cancer. Garlic is known to have antiviral properties and it also helps the body fight against allergies.
Turmeric is a natural antioxidant herb. Its main active ingredients are curcuminoids, including curcumin. Curcumin is a yellow pigment and may relieve the symptoms of Rheumatoid Arthritis. Turmeric is also used to help treat heartburn, abdominal pain, hemorrhage, fever, and worms. It relieves flatulence, abdominal bloating, and hepatitis, loss of appetite, jaundice and kidney inflammation are also said to be treated with this herb. Turmeric acts as a powerful antioxidant, neutralizing free radical damage, and the herb also acts as an anti-inflammatory, which may well help in arthritis. The herb is also said to have anti-carcinogenic properties. Other benefits of curcumin in turmeric are: potentially protecting the liver from toxic substances, and reducing platelets from clumping together–which may help guard against atherosclerosis and help improve blood circulation.
Although the lemon is often thought of as acidic, it is very effective in curing many digestion problems, including nausea, heartburn, disorders of the lower intestines like constipation and worm infestations. It is even known to relieve hiccups. Lemon juice, when taken regularly in the morning, acts as a tonic to the liver and stimulates it to produce bile making it ready to digest the day’s food. It is also thought to help dissolve gallstones. Because of its high vitamin C content, it is thought to help prevent and treat many infections, hasten wound healing and temper down high fever. Lemon juice also relieves symptoms of asthma, tonsillitis and sore throat. Lemon is also a diuretic. This means it is good for people with urinary tract infections and high uric acid problems, such as those with arthritis or rheumatism because it helps flush out all the toxins and bad bacteria.
Now for the concoction:
1/2 pint of smoked salmon shredded
6-8 gloves of garlic crushed and minced
1 tablespoon of turmeric
Juice of 1 lemon freshly squeezed
Mix all 4 together and enjoy as a spread on sesame thins (or cracker of your choice)
Live your best,
Tuesday, March 1st, 2011
Fruits are excellent sources of fiber, minerals, antioxidants and other micronutrients. Generally speaking, most of us are allowed to eat generous amounts of fruit, with a few exceptions. For one, modern farming and chemical treatments have resulted in fruits that are large, brightly colored, uniformly shaped and extra sweet, with much less nutrition than the small, varied, deep colored, less sugary and less insulin stimulating fruits our ancestors foraged for.
Three major categories that affect fruit quality are growing methods, nutritional value and risk of pesticide exposure. Regarding growing methods, organic fruit offers vastly superior nutritional value to conventionally grown fruits. Some experts estimate that organic fruits are 10 times richer in key micronutrients that their conventional counterparts. Organic fruits must manufacture high levels of antioxidants to defend themselves against pests, something conventional fruits don’t have to worry about due to their treatment with herbicides and pesticides. Organic is not always the end all, however. Organic fruits from distant lands are less tasty and nutritious because of their premature picking and long transit time to market. Therefore, many experts advocate conventionally grown local fruit over organic fruits grown remotely. Even if local fruit is not certified organic, your local farmer likely uses less offensive growing methods than large commercial operations.
Most of all fruits offer a host of nutritional benefits, but some are relatively low in antioxidant values while having high glycemic effect. When comparing fruits to fruits, however, it’s obviously best to emphasize high antioxidant, low glycemic fruits over lower antioxidant, higher glycemic fruits.
Wild: Difficult to find, but the best choice due to their high antioxidant production and lack of cultivation.
Local organic: superior choice for nutritional value, taste and safety.
Local conventional: Superior to remote organic due to freshness and ideal picking time. Wash thoroughly with soap or vegetable solution.
Remote organic: Ranks below conventional due to harmful effects of transportation and premature picking that compromise nutritional value.
Remote conventional: Strictly avoid due to diminished nutritional value and pesticide risk. If it’s out of season in your area, don’t eat it!
GMO fruit: Best to not even go here, completely avoid!
Low risk: Fruit with tough, inedible skin, including bananas, avocados, melons, oranges, tangerines, pineapples, kiwis, mangoes and papayas.
High risk: Fruit with soft, edible skin, including apples, apricots, cherries, grapes, nectarines, peaches, pears, raisins, raspberries, strawberries, and tomatoes.
Dr. Brian’s Top 10 Favorite Fruits
1. Berries – raspberries, strawberries, blueberries and marionberries
5. Blood Oranges
Spring is almost here and the fresh fruit is right around the corner! Remember to follow these easy tips when choosing your fruit this year and every year after.
Live your best,