I know, you are all waiting for the earth shattering post I promised you on Facebook but you will have to wait a few more days as writing it with the triplets deciding this is their day to eat one after the other and be fussy in between writing is just not as easy as it was before they graced us with their lovely presence.

Having said that, I wanted to give you a glimpse into the many health benefits and uses of one of my favorite kitchen staples; gelatin. With all the talk these days about superfoods from the Amazon and other exotic locales, it’s sometimes easy to overlook the real superstars of nutrition that have been right under our noses our whole lives.

Gelatin is one such food with the power to heal damaged intestinal lining, immune systems and boosts hydrochloric acid insufficiency which quells weak digestion. It is hydrophilic which means it is lubricating for joints (handy for arthritis sufferers) and is pro-thyroid.  The combination of being able to heal intestinal lining (good for those with leaky gut, vitamin and mineral malabsorption, and even allergies) and being pro-thyroid can be particularly important for those suffering from Hashimoto’s Thyroiditis or Grave’s Disease.  Gelatin is a must for anyone suffering from an autoimmune disorder.  That, in my book, makes it the original superfood.

Why gelatin?

Way back when before feedlot cattle and supermarkets endeavored to provide us with pretty cuts of meat lined up in a sea of celophane, our traditional diets were gelatin rich.  We  didn’t have the sophisticated butchers we have today that can cut the muscle meats off the bone rather we cooked the whole joint of meat low and slow usually with connective tissue, bone, skin, you name it, it went into the pot.   This gave us a myriad of minerals and amino acids in one meal which made digestion of the meal a snap and assimilation of nutrients an easy task.

Today we throw away all the “waste” and with it, most of the good parts.  Rarely do we use the bones and most of us cut away any trace of connective tissue.  We turn our noses up at liver, and the tail??  I have had clients exclaim “You want me to boil WHAT????”  and worse, “You want me to drink it????”  at the thought of using the tail.

Proteins are made up of amino acids. Different proteins have different ratios of amino acids and it is these ratios that determine whether a protein is pro-inflammatory or anti-inflammatory.  (Yes, Virginia, there are anti-inflammatory proteins!)  Cystein, methionine, histadine and tryptophan are all inflammatory in the fact that they inhibit both the thyroid and adrenals (which help the body handle stressful situations), depress immunity and are generally associated with a multitude of degenerative health conditions (including exacerbating many autoimmune symptoms).

Gelatin is rich in glycine, missing in all muscle meats and low in organ meats.  Glycine nutures the thyroid with highly anti-inflammatory properties.  It heals damaged intestinal lining from years of high fiber diets, gluten indulgence, food sensitivities and allergies, and leaky gut.  It is also hydrophilic which helps in hydrating all tissues in the body and restores hydrochloric acid balance which fuels digestion.

Gelatin is also rich in a non-essential amino acid called proline which has been shown to inhibit tumor production.  Both glycine and proline aid in phase 2 liver detoxification and can aid in the protection of the liver.

Incidentally, for those ‘fat phobs’ out there that believe eating bone in “fattier” cuts of meat is a recipe for thunder thighs, it might interest you to know that proper amino acid balance is imperative for regulating fat metabolism (in fact it jump starts it) and preserving both lean muscle mass and bone strength along with keeping joints mobile and maintaining cellular health.

For those who are dealing with estrogen dominance issues, glycine opposes estrogen and helps spare progesterone.  This means that glycine is important for ridding the body of dangerous levels of estrogen and helps preserve progesterone levels. Progesterone levels mean youth and vitality (and fertility).

When eating muscle meats, gelatin can help balance amino acid profiles keeping pro-inflammatory qualities of the muscle meat to a minimum.   Drinking a cup of bone broth or some orange juice with gelatin is the best way to keep this balance.

Gelatin is a great source of protein.  For days when bone broth is not available or when you just can’t face down the taste of something “meaty” (I do have those days), gelatin can be added to a fruit smoothie, hot chocolate, even coffee, or, of course, your morning glass of oj.

Although it is technically not a “whole food” in the traditional sense, because we so rarely, when eating meats, eat whole foods, tossing out bones containing life giving marrow, skin (most would bristle at eating poultry skin yet a lot of gelatin is contained in that skin), and cutting away connective tissue.  Gelatin is a complete protein and is a fantastic alternative to any protein powder on the market.

A few other words about the beauty of gelatin.  Think about how much money women spend to inject collagen into their skin or stimulate collagen growth.  Because cellulite is partly caused by a collagen deficiency, eating gelatin corrects that deficiency and can actually help diminish cellulite, give you strong, ridge free nails, and shiny, split end free hair not to mention glowing (even plumper) firmer skin.

How do I use gelatin?

Gelatin can be found in homemade bone broth  by simmering grass-fed beef, lamb or any other ruminating animal bones , fish bones and shellfish shells or chicken or other poultry bones(you can use free range pastured chickens too but if they are supplemented with grain then they are higher in PUFAs and should be kept to a minimum).

Eating bone in cuts of  gelatin rich meat like lamb shanks, veal shanks, legs of lamb, oxtails, and slow stewing or roasting will provide nourishing meals.

I add gelatin to my morning “orange julius” recipe and enjoy homemade marshmallows, juice sweetened “jello”, panna cotta, ice cream, custards, added into soups; the sky is the limit.  I even make my own homemade gummy candies. (You know I have to share a recipe soon.)

Start with 1 tbsp. of gelatin a day if you are new to using it every day.   When eating muscle meats, drinking a cup of bone broth or fruit juice with added gelatin is enough to make sure the amino acids are all present and ready to enter the blood stream in the right timing and order.

Note:: If you have leaky gut or a damaged intestinal lining or have estrogen dominance, thyroid, or adrenal issues gelatin is incredibly important.  Start with 1 to 3 cups a day and add gelatin to as much as possible.

Dissolve gelatin completely in hot water before drinking or you may end up with gas.

There are two main types of gelatin I recommend.  One is the regular bovine gelatin in powder form (from grass-fed beef of course) that requires hot liquids to dissolve.  This will form a gel (like jello) or thickening agent when added to juices, soups, or other liquids.

The other type I recommend is a collagen hydrolysate (gelatin is just collagen) that dissolves even in cold liquids.

Which gelatin do you recommend?

I recommend Great Lakes Bovine Gelatin (Kosher) and Great Lakes Collagen Hydrolysate both of which are from grass-fed  pastured beef with no MSG and made using all the best “bits” of the cow, the skin, the connective tissues and bones.

How do you incorporate gelatin into your diet?  Do you have any favorite recipes to share?

Before you go breaking out the Grey Poupon I am talking about mustard oil. Yes, you heard me right though many of you are probably wondering “What in the heck is mustard oil?”. Used by Romans and Greeks for centuries, mustard oil is prized for its many uses including culinary (something now banned in the US and Canada for the euric acid found in the oil) and multiple beauty and health uses.  It is also prized as an oil fed to the “Saturday God” in Delhi, India where people come and feed the mustard oil to the god in hopes of “currying” favor.  (I couldn’t resist!)  I myself use it to burn my many oil lamps and find it a non-toxic solution to kerosene.

One day while trolling one of the countless markets in India, I met a woman with long, very strong, lustrous hair.  I mean it was shiny, almost “blingy”.  It caught my eye not only because of the sheer health of her mane but also because she had it heavily streaked red (not an easy feat really with as black as it was) and it was still really healthy.

Because India is starting to become disenchanted with the beauty secrets of their ancestors with Pantene, Dove, and Alberto VO5 becoming the norm in causing repairing damaged hair, I held my breath and asked her how she got her hair so long (well past her bra strap creeping down towards her hips) without a trace of split ends.

Her response.  Mustard oil.

Everyone that has read through this blog knows that I love oiling my hair and I even give a tutorial on the step by step of oiling.  I had been using sesame oil mixed with Bringadi oil from Kama Ayurveda  (a brilliant line we will be talking about at length very soon) in the winter and coconut oil with the same oil and I do have awesome results with soft silky hair and minimal split ends.

Still, with the ravages of pregnancy with the hair in the brush getting more copious every day (I am checking for bald spots, I swear), changes in water and momentary loss of control over healthy eating habits, the memory of that woman and her long, strong, shiny hair keeps floating through my mind.

Time to give mustard oil a try.

I am thrilled to report, yesterday I made my quarterly trip to the hair salon for some much needed highlights and while he was doing my blow out I noticed all kinds of grow out!!  I am not kidding you, in the six short weeks of using mustard oil I must have two inches of regrowth that appears to be much thicker than it ever has been. For a new mother who feels “less than sparkling” lately, that’s a real plus.

I am also happy to report that the ends of my hair break infinitesimally less than normal which means I get to keep my length instead of stuck in the middle between mid length and long.

So how does mustard oil work? Fatty acids (where Omega 6 and Omega 3 coexist happily) are responsible for conditioning  and strengthening hair.  It is “warming” and acts as a stimulant for hair growth as it increases blood flow along with its Vitamin A and C content along with its selenium and zinc content help maintain a healthy scalp which minimizes (or in my case, nearly ends) hair fall.

Mustard oil is a known anti fungal which makes  mustard oil a prime choice for those suffering from dermatitis, dandruff or seborrhea (and even ring worm).

My favorite mustard oil is a certified organic cold pressed mustard oil from Down to Earth which retails for $19.95 but lasts for absolutely ever when used for hair.

I swear since Things 1-3 arrival I wake up ever earlier and strangely, this morning, as I sip on raw milk Chai Masala (heaven in a cup) in my freakishly chilly yet very fresh mountain home looking overlooking the greenery and splendor of Harissa, Things 1 and 2 happily sleeping in their Pack & Play next to me (Thing 3 doing well and about to be released from the hospital this week….FINALLY…. ), I am reminded of how when I am enjoying the moment instead of pondering my “next move” in life, I am more centered and at peace.

With that “thought for the day” I am about to rock your world (and make a LOT of enemies in the bargain I am certain) when I tell you that fish oil supplement (or cod liver supplement) you take daily for your boost of Omega-3 may not be doing you as much good and may even be harming your health.

Are you still with me or have you run screaming from the room?

In our last segment we discussed the dangers of PUFAs.  I loved some of the comments I got from people that just couldn’t wrap their head around how grains and nuts quite possibly are not the best food choices (gasp) for health.  Some even insisted these things could even be healthy for you.  I get it, I do.  I “drank the kool-aid” as I went through my nutrition training too.  Even as I studied Integrative and Functional Medicine, I fell head over heels in love with eating bushels of nuts, nut milks in lieu of dairy, nut pates and even (the greatest heresy of all) Vegan Cheesecake.  (Sorry beauties, for all of you out there happily delving into your nut “cheeses” I have to say, there is nothing better than REAL cheesecake!)  I ate beans by the truckload (still eat a few in small amounts), and for someone to tell me I didn’t have to give up or cut down on grains…. it was Nirvana.  Nirvana until a year later I found my triglycerides were through the roof and I had a rip roaring zinc deficiency.

That should not have happened on a predominantly raw vegan diet.  And before I get comments like “Oh this is your detox phase.”, let me assure you, I gave this more than a good college try.  My nails were breaking; nay, peeling and breaking.  My hair no longer had a shine, my skin had lost its lustre.  I’m sure there are those that thrive but I am a firm believer estrogen dominance, an intestinal tract with micro tears, and vitamin and mineral imbalances catch up to you eventually.  Metabolisms will slow down even if you are a lean, mean, fighting machine now.  PUFAs, in vast quantities or bad combinations, are now and will always be bad news.

That brings me to the obsession people seem to have with taking handfuls of fish oil.  Wild Alaskan salmon oil, cod liver oil, even krill oil figure heavily in the rota of endless supplements people reach for these days.  But is this habit really helping really helping your cardiovascular health, moods, periods, or the countless numbers of conditions they claim to treat?  The facts might shock you.

The Rancid Truth

If you are an avid reader of The Detox Diva then you know I advocate an Omega-6 to Omega-3 balance of 1:1 in order to prevent and treat diseases such as cardiovascular, cancer, autoimmune illness, thyroid issues, estrogen dominance and many other health problems.  Many people take vast amounts of fish oils in hopes of balancing what is upwards of 16:1 (in favor of Omega-6) in a Standard American Diet.  The problem begins in the processing, manufacturing, and selling of these fish oils.

Fish oil is rich in Omega-3, rich in DHA and EPA , which is a polyunsaturated fat this means the fat molecule has more than one hydrogen bond and those bonds are not that strong in the presence of oxidation meaning they are highly unstable.  When digested, the bonds are easily broken creating free radicals.   The body is able to stabilize or scavenge a small number of these free radicals with antioxidants such as superoxide dismutase, catalase and glutathione peroxidase and even cholesterol and uric acid.

These fragile oils start to oxidize very quickly once manufactured and, since most sit in warehouses (many lacking in climate control), and on shelves for months, the chances that the fish oil is already rancid is very high.   The Crop and Food Research Institute in New Zealand tested a large number of brands from around the world and found the majority had begun the oxidation process.  To say taking rancid fish oils will not benefit those that take them is an understatement.  Rancid fish oils can actually increase risk of atherosclerosis and thrombosis (hardening of the arteries and dangerous blood clotting that could lead to death).  That’s a bad thing especially since many take these supplements assuming it is reversing that risk.

Interesting factoid::  Fish oil has been used by various industries as paints and varnishes for its ability to oxidize and therefore polymerize quickly.

Rancid fish oils has been linked to accelerated aging as a result of their creation of “age pigment” cells.  These types of cells contribute, over time, to degenerative diseases such as liver disease (especially contributing to NAFLD or non-alcoholic fatty liver disease), heart disease, neurological disorders , and has even been linked to Alzheimer’s Disease.

This rancidity also leads to a weakened immune system causing a reduced ability to fight off viral and bacterial diseases.

The Journal of American Medical Association (JAMA) conducted a review of 20 studies finding that neither eating fish nor taking fish oils as supplements reduced the risk of heart attack, stroke, or death.

For those of you who are taking fish oils to increase brain power or prevent cognitive decline studies published on behalf of the Cochrane Collaboration came to the conclusion that fish oil pills failed to treat or prevent cognitive decline.   Although many studies have linked consumption of fish oil to reduced depression, a 2011 meta-analysis by Yale University researchers debunked the idea that omega-3s alleviate any depressive episodes.  For those of you who believe you are getting results from fish oils, I would urge you to check your sources of fish oils and keep them refrigerated at all times.

I know most of you would say this is alarmist but rancid oils are toxic and like it or not, fish oils are often rancid before they hit shelves.  I don’t make the rules.

Side effects

More people than I want to imagine claim they suffer from the fish oil “burps”.  Let’s face it, a lot of fish oil repeat on you and when it does, it’s just not pretty.  nausea, diarrhea, loose stools, decreased appetite, constipation, vomiting and fat in the stool. These gastrointestinal side effects can be minimized if fish oils are taken with meals and if doses are started low and gradually increased but if fish oils are rancid, the chances that these side effects will continue is great.

Sustainability issues

Because the demand for a “quick fix” for a host of health issues that fish oils claims to treat has reached a fever pitch, manufacturers of fish oils (especially those deriving their fish oils from Menhaden) are guilty of dramatic overfishing disturbing the life cycles of many water ways..  Many Atlantic states have banned fish oil producers from fishing their waters though Federal waters and a few states still allow this fishing. Menhaden are the “street sweepers” of the Atlantic filtering four to six gallons of water of algae per minute.  This algae, if left unchecked, prevents oxygen from proliferating in water which can cause dead zones in water.  (This is bad because nothing will grow or thrive.)

If you must take fish oils, I ask that you find locally sourced, fresh batched, refrigerated sources.  I can’t honestly make a recommendation about one that could be classified as truly sustainable and healthy.

I was once one of those taking handfuls of fish supplements and cod liver oil.  I ate wild caught salmon daily and still my lipid profile went very wonky.  I have since stopped using fish oils and though I do eat oily fish on occasion, I prefer wild caught shellfish or white fish cooked in either butter, ghee, or coconut oil and only every once in awhile.

Refrigerated flax seeds and chia seeds in small amounts can be used to create a lot of the DHA and EPA which creates Omega-3 in the body but even these should be kept to a reasonable amount.  If you are eating plenty of vegetables you should be getting adequate Omega-3.

Wishing you peace and balance,

Jacqueline

Now that both Thing 1 and Thing 2 are happily napping in the sun on my bed (with Thing 3 about to be released from the hospital finally!) I have the time to sit and write a much overdue post.  For those of you who have tried to reach me to schedule a consultation or follow on appointment, please know I am not ignoring you and will be back to business as usual within the next few weeks but now am happily adjusting to three beautiful new additions to our home and am happily falling in love with my growing family.

As we have gotten deeper into discussing estrogen dominance, thyroid and adrenal health you probably have seen the term PUFA bandied about a lot by me.  Since I am about to blow your mind with a revelation about fish oils I thought we should talk firstabout the definition of a PUFA and why they have little to no business being in your eating plan.

Let’s define dietary fat first and foremost.  They are divided into three main categories; saturated fats, monounsaturated fats, and polyunsaturated fats. All oils used in cooking or eating (indeed pretty much all oils except perhaps engine oil) contain one or a combination of these fats.

For example:

*Coconut oil, palm oil, and animal fats contain mainly saturated fats.

*Olive oil, macadamia oil, and avocado oil are largely monunsaturated fats with some saturated and a very small ratio of polyunsaturated fats.

*Corn oil, safflower, canola, flax (yes, you heard me right!), sunflower, cottonseed (used in many packaged foods), and soybean oils are largely polyunsaturated fats.  Having said that, most nuts (except for macadamia nuts), all grains, corn, grain-fed animal sources, (including farmed fish and factory eggs), and even green leafy vegetables (though I am not saying don’t eat your leafy greens) are sources of PUFAs.

The fact is, it is virtually impossible to avoid PUFAs altogether but we are here to bring balance back into eating, health, and life, right?

PUFA 101

A fat molecule is basically a chain of carbon molecules.  Every link in this chain has the ability to hold a hydrogen atom and if that happens, the fat is a saturated fat.  If some of the links are missing hydrogen atoms and have double bonded carbon molecules then the fat is unsaturated.  If, in this chain, there is only one double bonded carbon molecule, the fat is a “mono”unsaturated (mono meaning one) fat while if there is more than one the fat is a “poly” unsaturated fat (poly meaning more than one).

Polyunsaturated fats are not stable fats.  These molecules are like magnets for free radicals and oxidative stress.  Remember, oxidative stress can lead to inflammation in the body  which can lead to arthritis, accelerated aging, (sugar gets a bad rap, however it is actually PUFAs present in most sugary snacks that cause glycation and collagen loss), hormonal imbalance, thyroid issues, cancer and many more illnesses and symptoms.

PUFAs are highly reactive to heat and light.  They go rancid quickly on the shelf (especially since most are packed in clear plastic jugs).  Canola, as an example, is touted as heart healthy for it’s Omega-3 content.  Because canola oil is processed at temperatures hovering at 500°F and Omega-3 is  fragile, breaking down quickly at temperatures above 120°F.

Most oils, when heated above their smoke point become extremely toxic (as they officially cross over into a rancid state) which means they oxidize quickly and whenever we incorporate something like a rancid oil into every cell in our body  we are inevitably putting ourselves at huge risk for oxidative state diseases like cancer.  Also, beauties, this oxidative state causes metabolism to lower (that’s a bad thing), affects your thyroid negatively, and causes your estrogen levels to shoot up (and blocks liver detoxification to lower them).

Some PUFAs, as discussed, such as canola, flax seed, and walnut oil, have some, even a lot of Omega-3 (an essential fatty acid found in fish, olive oil, fresh fruits and vegetables, flax, garlic, wheat germ and to a marginal extent olive oil) fatty acid. The problem here is, with the exception of wild caught fish, most nut and seed oils also contain high amounts of Omega-6, a fatty acid that, when consumed in ratios far above that of Omega-3 (the ratio should ultimately be 1:1) is highly inflammatory, even responsible for such illnesses such as inflammatory autoimmune diseases such as rheumatoid arthritis, polymyositis, lupus, and even Hashimoto’s thyroiditis.   High ratios of Omega-6 to Omega-3 has been linked to colorectal and breast cancers, cardiovascular disease, and asthma.  Our Standard American Diet (SAD) suggests the average ratio is around 16:1, however, those who consume a high grain, nut and seed diet or a highly refined diet with fried foods can have ratios of upwards of 40:1.  (Vegans and Vegetarians, I am not picking on you but if you are eating a lot of nuts or trying to get your Omega-3 from oils such as flax, chia, or hemp, you may actually be doing your body more harm than good since many of these oils are often rancid before you even get them home.  The seeds, if harvested and packed within a few months and kept refrigerated are a much better option but even these contain PUFAs.)

If the above information isn’t ENOUGH to make you think about your PUFA use then let me remind you PUFAs block the ability of glucose to be absorbed by the cells.  This causes, inevitably, insulin resistance which leads to weight gain and even conditions such as PCOS, endometriosis, and other hormonal disturbances.

Where are PUFAs?

In a word, PUFAs are everywhere.  Nuts, seeds, nut and seed butters, nut and seed oils,nut milks, grains and, again, any animal product (milk, butter, eggs, meat) that is grain fed are high in polyunsaturated fats.  Vegetables and even fruits have some but even though green leafy vegetables contain PUFA that does not give you a license to stop eating them.

An oxidative state causes metabolism to lower (that’s a bad thing), affects your thyroid negatively, and causes your estrogen levels to shoot up (and blocks liver detoxification to lower them).

So what can I eat??

This is the fun part.  Although I really don’t feel it is possible to avoid ALL PUFAs, eating nuts, seeds and their products in small amounts rather than large parts of your meals is a good start.  Avoiding commercial oils such as corn, canola, sunflower, safflower and even flax seed and peanut oil (buy very fresh flax seeds, grind them fresh and then add a teaspoon to something cold if you want to eat them).  When you do use oils like avocado, olive, and walnut, buy the highest quality cold pressed oils possible and use them over salads and warmed veggies or other dishes as a garnish.

The good news is eating saturated fats like coconut oil, grass-fed butter, ghee, cacao butter (chocolate fat), cream (from grass-fed sources), and even red palm oil can actually block most of the negative effects of PUFAs.  Think butter on your broccoli, raw dairy ice cream (homemade with high quality sourced ingredients), cacao butter truffles, and if you must eat bread every once in awhile, a slab of sourdough bread with plenty of butter and jam.  Pastured eggs and grass-fed meats on the bone, bone broth are also great sources of heart healthy saturated fats.

Before you pick up your fish oil or cod liver oil supplements, think again.  Our next post will be about why you should leave them behind and will shock and awe you.

Until then.

Wishing you peace and balance,

Jacqueline

You will have to forgive the long absences in posts but Thing 1 and Thing 2 are keeping me super busy (with Thing 3 still firmly in hospital refusing to join the real world). Being a mother to a gaggle of kids is so enriching and nourishing but crazy at the same time.

This post is long overdue as I get more and more emails from readers wanting to know which supplements they should be taking for glowing skin, a trim figure and healthy hair.

Beauties, let me tell you, I think I cringe every single time I am asked that question simply because our quest for a “magic pill” has made us lackadaisical when it comes to eating real whole foods the glean the necessary nutrients to completely nourish our bodies.  With the welcoming of Spring and now Summer comes the abundance of beautiful fresh fruits and vegetables brimming with not only essential vitamins but trace minerals vital to the health and well being of every cell in the body.

Minerals, when taken in an assimilable form, are imperative for proper rejuvenation (hint hint…necessary for healthy hair, skin, and nails) but most people make the mistake of taking often mass doses of monominerals (i.e., zinc, magnesium, or iron) or minerals in either pill or liquid form.  Too often, these minerals fail to assimilate properly in the body, or worse, can create trace mineral overdoses which contribute to a whole host of other problems.

The Copper/Zinc Connection

An excess of zinc in the body can cause a copper deficiency. Since copper is responsible for producing ceruloplasmin which help carry iron into the bloodstream, copper deficiency can cause a host of issues such as anemia or low red blood cell count and can decrease white blood cell count which can reduce immunity to even common illnesses.  Lack of copper can also mimic symptoms of a B12 deficiency (leading to the overconsumption of B12 supplements) which can, in extreme cases cause central nervous system symptoms such as difficulty walking, tremor, loss of balance, difficulty swallowing, problems speaking, and depression. Copper deficiency in humans can mimic those of multiple sclerosis.

A lack of copper may also trigger feelings of  fatigue, nausea, and loss of pigment in skin and hair.

Conversely, not enough zinc in the diet or the wrong foods in the wrong amount can cause copper toxicity which can lead to estrogen dominance issues, nausea, vomiting, headaches, weight gain, and has been linked to Alzheimer’s Disease, depression, anxiety, hyperactivity and difficulty concentrating.  Copper toxicity has been linked to Chronic Fatigue Syndrome and Fibromyalgia (and even links to Polymyositis).  It can also be a dramatic contributor to hypoglycemia.

A wide variety of foods will generally maintain a healthy mineral balance but because most of us (oddly enough especially those that believe they eat healthily) eat a diet with only about 20 foods on average rotated, it is really easy for our mineral balance to become “out of whack”.

Bear in mind that having copper in balance is imperative for beauty as it works closely with Vitamin C to produce collagen and elastin, and helps regenerate and renew cells.   The right levels can help skin glow, but too much of a good thing leading to estrogen dominance can cause sagging and wrinkling of skin.

High copper foods include soy, chocolate, black tea, seafood, mushrooms, blackstrap molasses, sage (which can have calming AND aggravating effects on estrogen), and most grains, and since grains also contain considerable amounts of antinutrients that block zinc absorption, the likelihood of copper toxicity in a Standard American Diet is fairly great.  Also since the greatest sources of copper balancing zinc are from grass-fed or pastured land based animal products and eggs, vegans, vegetarians, and omivores favoring grains and grain fed animal proteins (even with the vegan options I give for zinc the antinutrients are present making pastured eggs and small amounts of glycine rich slow roasted on the bone meats or bone broth better sources for zinc.)

We have discussed at length the powerful role zinc plays in the body and for beautiful vibrant hair, skin and nails.  Zinc also is a superstar for helping absorb essential vitamins and minerals.  It works alongside numerous trace minerals including copper to form collagen.  In balance, it helps ease PMS, perimenopause, and menopausal symptoms, helps balance blood sugar and control sugar cravings which can help stop the onset of diabetes that commons occurs in menopausal women (and andropausal men, incidentally).  It supports Vitamin D functions that aid in formation and retention of bone mass halting osteoporosis in its tracks.

Sources of zinc include red meat, eggs, blackstrap molasses (also high in copper), oysters, chicken, pork, liver, sage (also high in copper), spirulina, sesame seeds, dulse and other seaweeds, nettles, chicory, pumpkin seeds, coconut, and other nuts and seeds (my favorite being macadamia nuts).

Here’s the rub.  Both copper and zinc are necessary for absorbing and metabolizing each other and a host of other vitamins and minerals. It is relatively easy to have copper toxicity which will lead, inevitably, to a zinc deficiency, through exposure to copper IUD, copper water pipes, estrogen replacement therapy, and excessive alcohol consumption (which impedes absorption of zinc while increasing absorption of copper).

Both of these minerals are best derived from whole foods sources.

Manganese and Iron

Manganese and iron have very similar properties being that both are necessary for the growth of plants and are both major components of enzymes, including the powerful antioxidant and anti-inflammatory enzyme super oxide dismutase or SOD.  Incidentally, both copper and zinc are necessary for one type of SOD enzyme to function properly in the body and another type of SOD enzyme, found in the mitochondria of the cell, is dependent on a proper balance of manganese in the body.  If a manganese deficiency is present in the body that SOD enzyme will not function properly.  If SOD enzymes do not function properly this leaves the body open to the negative effects of oxidation and cell death.

Manganese is an iron regulator.  When iron is at a deficiency, the body will transmute manganese into iron (assuming there isn’t a dramatic deficiency of manganese present).  Eating foods rich both in iron and manganese will combat anemia and fatigue and build iron rich blood, especially important for women in their menstruating years and growing children.

Manganese is an integral part of red blood corpuscles.  This element improves oxygenation of brain, blood and nerve cells which helps improve everything from cognitive function to immune function.  It plays an important role in the formation of bone, connection tissue, and cartilage, in particular responsible for the formation of cartilage shields at the ends of bones (which protects us from aches, pains and creakiness as we age).

Foods high in manganese are romaine lettuce, pineapple, strawberries, raspberries, green beans, beets and beet greens, mustard greens, swiss chard, spinach, kale (cooked), raisins, prunes, Brazil nuts (high in selenium as well), cloves and sea vegetables.

Iron is vital for proper health.  Being the most active element in the human body, it needs to be constantly replenished.  Iron is known as a blood builder (remember, manganese plays an important role in regulation of iron) and strong, iron rich blood gives a “glow” of color to the skin not present in the anemic.

Hemoglobin needs the blood to be iron-rich in order to carry oxygen throughout the body.  Iron resides mainly in the blood but also is distributed in bone marrow, the liver and spleen. Iron, much like outside the body, generates a magnetic current in the blood and creates an electromagnetic induction current inside nerve spirals.  This electromagnetic response allow tissues to be built and nourished.

Iron deficiency equates to low blood oxygenation creating fatigue, lightheadedness, “spacey feelings”, and a feeling of being cold all the time.

Iron is best absorbed with Vitamin C rich foods and strong stomach acid, therefore, as superior sources of plant-based iron are dark green leafy vegetables, and herbs, using lemon on your salad instead of vinegar is a great way to help assimilate iron.

Note, a lot of the foods high in iron are also high in manganese as well as magnesium, some sulphur, a little copper, and zinc.  Sea vegetables, berries, parsley (a great blood builder when juiced), cilantro (which also helps chelate heavy metals out of the blood), beets, beet greens, nuts such as almonds, cashews, pine nuts, peanuts, Jerusalem artichokes, onions, cherries, berries, wheat and other grasses, Swiss chard, and nettles are particularly high plant based sources of iron, while oysters, muscles, shrimp, clams, and muscles, beef, pork and other meats and their organs (particularly liver) are highly assimilable sources of animal based iron.  (Remember, these must be wild caught, grass-fed and or pastured to be healthy for the body.)

Raw cacao is very high in iron and, within reason, can be enjoyed as a source of iron, however, it should be noted that cacao does contain antinutrients such as phytic acid that block the absorption of zinc and contain high amounts of copper.  Make sure cacao is not an everyday part of your diet and do rotate heavily your sources of iron.

Are you starting to get the picture that a wide variety of both plant and animal sources of food have a myriad of minerals necessary to create balanced glowing health along with radiant beauty?  Supplements just don’t touch whole foods.

Sulphur

If you want a glowing complexion full of vitality and radiance you are going to love sulphur rich foods.  Before you go turning your nose up at the thought of eating something that you equate with rotten eggs, hot springs, and fire and brimstone, let me tell you, sulphur rich foods make the skin radiate from the inside out, creating a “lit from within” dewiness only MSM (methyl sulfonyl methane), the sulphur compound found all living things.  It is found in methionine, taurine, cystine, and cysteine amino acids. These last three amino acids are produced by the body from methionine, MSM and sulphur rich foods and protect the body from the effects of radiation and heavy metal toxicity.  This amino acid is found in large amounts in raw pumpkin seeds. Taurine is part and parcel integral in cardiovascular system and central nervous system function.  Sulphur is also responsible for glutathione synthesis which helps detoxify your liver from all sorts of chemical onslaughts.

Did I mention sulphur is imperative to binding the two amino acid chains responsible for forming insulin?  I have news for all of you who equate insulin with “negative sugar”.  You need insulin to survive.  A high sulphur diet can help stabilize blood sugar by functioning alongside thiamine and biotin to prevent both hypoglycemia and diabetes.  Both of these sugar extremes have been linked to sulphur deficiencies.

If collagen production and elasticity boosting isn’t enough, sulphur is the building block of tissue repair and healing.  It reduces lactic acid buildup and can help prevent muscle cramps.  This makes it the rockstar mineral for athletes as it can speed recovery by up to 75% faster.

In recent years probiotics have taken center stage as the cure all for health.  These good bacteria flora utilize sulphur residue foods to help boost natural antibiotics in the body sending immunity soaring.  Sulphur competes with dangerous parasites such as giardia, trichomonads, roundworm and other intruders in mucous membranes helping stave on any “invasions” that might threaten.

MSM and sulphur rich plants are powerful anti-inflammatories which can help promote joint flexibility, and reduce stiffness and pain from arthritis.  It can aid in combating inflammatory conditions from autoimmune illnesses.

Sulphur’s visible power is strengthening hair, skin and nails.  It helps continually build perfect collagen bonds and keratin which boosts growth, strength and beauty.  Adding sulphur rich foods to the diet (and in this case MSM supplementation has been known to dramatically and quickly clear severe cases of acne) truly boost your elasticity and firmness in your skin.  MSM has been known to break down both internal and external scar tissue by eating a sulphur rich diet and applying MSM topically while utilizing proper lymphatic drainage techniques. It’s also a boon to neutralizing the sting of insect bites and MSM lotion has been shown to treat dermatitis, eczema, psoriasis and rosacea.

Please bear in mind you get a great deal of sulphur from meats, cheeses, milk, and eggs but the superstars of sulphur goodness are vegetables.  Think the “smelly” ones.  Cabbage, broccoli, brussels sprouts, onions, garlic, and leeks all are loaded with sulphur as are any plant from the mustard family such as horseradish, arugula, and mustard greens.  Olives, lettuce, cauliflower, and radishes as well as lemon juice are all rich in sulphur rich.  Blue green algae, bee pollen, kale, watercress, maca powder, and even chili peppers are all powerfully sulphur rich.  With the exception of cruciferous vegetables, which, for the most part should be cooked, all of these veggies can be taken raw or blended into juice and smoothies.

Silicon

Present in blood vessels, bones, connective tissues, ligaments, cartilage, ligaments, lymph nodes, nails, skin, teeth, tendons, and most other tissues in the body, silicon is the great insulator of the body, charged with keeping the blood “warm” and directing the flow of electricity that comes from electrolyte salts in the body.  Silicon also maintains the elasticity in the walls of the arteries (critical for a healthy cardiovascular system).

Silicon helps in the growth and healing of bone, and is found in calcification sites meaning silicon is transformed into calcium when needed.  Oat straw, nettles, horsetail, and hemp leaf are silicon rich herbs that naturally increase the mineral density in bone.

Children benefit from a silicon rich diet as it helps form a strong jaw and beautiful straight teeth but it can also help later in life preventing bleeding gums and peridontal issues such as gum atrophy which create a canvas for tooth loss.

Silicon helps flexibility and elasticity of muscles which make it a perfect mineral for those wanting to keep joints free of inflammation.  For those into yoga and pilates, eating a silicon rich diet can help increase flexibility allowing you to deepen your practice faster.

Collagen, polysaccharide sugars and elastin, all making up healthy connective tissue, contains large amounts of silicon allowing our bodies to maintain elasticity of the skin, tendons, and eyes.  Silicon is a natural humectant and lubricant in these connective tissues and eating as many plant based silicon rich foods (raw if possible) can keep you looking years younger than your peers.

If the above list weren’t enough, Marjoram, romaine lettuce, spinach, cucumbers (skin), bell peppers, tomatoes, spring leaves, oats (the one grain I don’t quiver at eating in small quantities), nopales (cactus), radish, alfalfa, grasses (think green powders), and bamboo shoots are all sources of silicon.

If you have brittle nails or hair, cavities, osteopenia, osteoporosis, or other weak bones, are inflexible in your tendons, joints or ligaments, have arteriosclerosis, lung disorders such as COPD or emphysema (or even frequent infections such as bronchitis, pneumonia, or other respiratory illnesses), you might have a silicon deficiency.

The good news is that by eating a wide variety of vegetables, grasses, seeds, and fruit, along with high quality animal products, it is a virtual certainty you will gain a healthy mineral balance.  Eating a high quality sea salt, reducing refined sugar and eliminating other refined grain products (and most whole grains), and adding foods such as mineral rich bone broth will virtually guarantee that you need little to no supplementation to maintain an optimal mineral balance that will make your hair healthy and shiny, nails strong yet flexible, and skin elastic yet firm and dewy, letting your beauty shine through naturally with super vitality.

Ever since going into hospital for pneumonia a little over a week ago, the ability to breathe became all I could think about.  I have come to the conclusion that we take our breath for granted.  I  know I did.  This is something I am much more aware of now that I sit on a nebulizer twice a day.

ElanVeda has been on my radar for quite some time with their high quality supplements for everything from healthy hair to triphala for digestion, to some of the highest quality essential oils on the market.  Their Breathing Ease supplement contains four key herbs prized for centuries in Ayruvedic medicine for their ability to naturally support the respiratory system.

This proprietary blend of licorice, bharngi, tulsi, and Indian Long Pepper, is known for its anti-inflammatory properties along with their ability to reduce respiratory infections.  They are also known for their ability to strengthen weak lungs.

ElanVeda’s All Sinus essential oil blend provides powerful yet natural relief from sinus congestion using eucalyptus oil, Inula Graveolens, lemongrass, and rosemary to soothe inflamed sinus passages and bring powerful relief without the nasty side effects of traditional decongestants.

Think of this dynamic duo as the perfect one-two punch for eradicating summer colds.

ElanVeda naturally boosts weakened immune systems, stressed by too lack of proper nutrition, too little sleep, and precious little exercise,  using wildcrafted herbs and high quality essential oils.

Where to buy:: OpenSky

Having a baby (or in my case, a litter of them) can be one of the greatest joys in a woman’s life.  The rush of the first few days of getting know your bundle (s) of joy, the family and friends coming together to coo over your newest creation, it can all be so heady and tends to go by in a blur.  When the baby comes home, however, the hormones begin to readjust, the lack of sleep caused by your new baby’s endless demands can start to fray on already delicate nerves.

A few days after your new bundle of joy officially joins your family, instead of feeling constantly elated, the “baby blues” can drop in leaving you confused and frustrated.

For many, they will be instantly labelled as having post-partum depression but this might just be a rush to judgement.  Today we examine the difference between the “baby blues” and full on postpartum depression.

Baby Blues

The baby blues can begin as early as a few days up to a month after birth.  It is characterized by feeling “let down” after the initial excitement of birth wears off.  There might be a slight feeling of being overwhelmed or vulnerable.  A new mother might actually feel a little resentment for her “loss of freedom”, the change in her body (the shock that the body does not just “snap back” quickly took some getting used to for me too.), even the constant demands of a newborn when all a new mother might want to do is sleep can be a lot to deal with.

She may feel unloved (especially as she went from being the pregnant princess to losing the spotlight to her new infant).  The baby blues can definitely leave a mother feeling overwhelmed and scared if her health or that of her baby has experienced complications.  She might feel sore or weak and unable to find the time for taking care of her own basic personal care needs.

As life gets back to normal and the crowds thin, the new mother who may have had a flood of help in the beginning, now starts to understand she is more on her own and that can cause a feeling of fear or frustration. All these feelings generally disappear over time though, with lack of sleep may return from time to time anytime within the baby’s first year.

A strong support system from family or a partner becomes imperative in helping alleviate the baby blues and prevent them from causing a deeper depression leading to post partum depression.

Postpartum Depression

While the “baby blues” is considered a sub-clinical depression, it is generally one that can be treated with rest and support.  If it isn’t identified, however, it can lead to postpartum depression.

It should be noted, however, not all post partum depression starts with the “baby blues”.  Some post-partum depressions begin quickly and escalate even faster and should be taken seriously.  Postpartum depression can lead to serious mental health consequences (along with physical consequences) if not identified and treated.

Post-partum depression generally develops within the first three to six months of delivery, though a mother is at risk throughout her baby’s first year.  It begins with stressors that can trigger any major depression but since having a baby is considered, by society, to be a “blessed event” often the triggers go largely ignored by those around the new mother.

Some of the common risk factors to post-partum depression is previous depressions (especially serious depressions) at other times in life or previous bouts of post-partum depression with other children.  Mothers that have had C-sections, premature babies or have spent more time than normal in hospital either for their own health or that of their baby are much more likely to develop serious depression.  Single, young or even older mothers with little support or mothers whose partner takes little interest in their marriage or parenthood are also at high risk for developing PPD.

Symptoms of postpartum depression are:

*A marked lack of  interest or pleasure in all or almost all activities.
*Significant weight loss or weight gain when not dieting, or a decrease or increase in appetite.
*Insomnia or excessive sleepiness most of the day.
*Agitation or sluggishness when handling daily activities.
*Fatigue or loss of energy.
*Feelings of worthlessness, or excessive or inappropriate guilt.
*Diminished ability to think or concentrate.
*Suicide attempt or recurrent thoughts of death.
*Recurrent thoughts of harming child.  

This last one is really important.  I remember listening to a talk given by Lisa Rinna of Days of our Lives fame, whose post-partum depression became so bad that she asked her husband to hide all the sharp objects in the house because she feared harming her child.  Lisa was one of the lucky ones who had a strong support system and with the help of doctors, her therapist, and her amazing family, now helps inspire women to get the help they need by sharing her own struggles.

What can be done to help avoid or treat the “baby blues” and postpartum depression?

1.  Paying close attention to nutrition is key.  Most post-partum depressions stem, in some way, from hormonal imbalance.  Because having a baby is truly stressful, the adrenals are often stressed leading to adrenal fatigue which can be one of the contributors to thyroid issues or estrogen dominance. If you have a gluten intolerance, all theses symptoms can be exacerbated. Eating a low to no grain diet full of vegetables, fruits, bone broth, and slow cooked bone in grass-fed meats, free-range foraged eggs and poultry, plenty of nourishing organ meats, and grass-fed ghee, butter, and raw dairy products (if tolerate) will help keep the body balanced as it regains its pre-pregnancy equilibrium.

2.  Exercise, exercise, exercise.  Physical activity, incorporating both higher impact cardiovascular activities like walking or jogging, and lower impact mind/body exercises such as yoga can have profound positive physical and mental effects.  Exercise releases feel good neurotransmitters called endorphins as well as adrenaline, dopamine, and seratonin, all which work together to create balanced mental health.  Incorporating exercise into your life with baby, preferably outside soaking up adequate levels of Vitamin D, can go far in both the prevention and treatment of PPD as higher levels of blood serum levels of 25 (OH)D are linked to lower levels of depression. Of course, if going outside is not an option, supplementation, preferably in emulsion form, is key to preventing depression, the sun is still the best way to optimal Vitamin D absorption.

3.  Taking time out to just breathe can be incredibly healing for depression.  Exercises like pranayama activates the parasympathetic nerve system which leads to deep relaxation yet helps boost creativity, focus, and alertness.

4.  Talking to someone or asking for help when stressed is also a great way to eliminate the chances of developing full-blown postpartum depression.  Taking time for yourself, even if it is just to take a bath, can be incredibly healing and give you a sense of your self before children.

Don’t expect to be Super Woman and do it all, especially in the first several months after baby is born.  Don’t neglect yourself.  Putting yourself first, much like when in an airplane they say to put the oxygen mask on yourself before helping your child, will ensure that your whole family gets their needs met and you will be happier and better balanced.

Of course, if you do have any of the symptoms of PPD, please ask for help from a health care professional as self-care is sometimes not enough in finding your way back into the light.

I bet you are thinking I mean the day my triplets were born was the day that took my breath away.  Maybe the day I met or married my husband.  Yes, those days “took my breath away” but I am speaking literally here.

Five days ago I was admitted to hospital in acute respiratory distress (in laymen’s terms I could NOT breathe!), with a high fever and a cough that  rocked me to my toes.  I had already been gravely ill for about five days, running a high fever and coughing but I thought “oh it’s just the flu” and ignored the symptoms (although I could barely get out of bed).

Diagnosis……Acute Atypical Pneumonia all the way down to my lower respiratory tract.  My right lung had all but shut down.  Even as I write this I am being dripped full of three different types of antibiotics, on nebulizers, respiratory therapists,  you name it, it’s happening.

Let me tell you, I think we take our breath seriously for granted.  I know I did until I could no longer breathe without oxygen and couldn’t even walk to the bathroom in my hospital room much less take a breath more than a weak one.  During pregnancy I had stopped doing yoga and forgot to keep opening up my chest and it wasn’t until my respiratory therapist was trying to help me open up my chest that I realized how much being aware of our breath could one day save our lives.

The worst part about it is I haven’t seen my babies in 11 days because I got so ill.  That is just unacceptable.

Is there a lesson in this??  Yep, you bet.  There are a few and here they are:

1. Self-care only goes so far.  I made my special Natural Cough Syrup and it worked for about a half a second.  I tried steam, eucalyptus steam, hot baths, cold baths (for the fever that spiked after the hot baths), epsom salts, rubbing alcohol, juicing, you name it, my self-care was top notch.  It also wasn’t working.  When you are so ill that self-care does not work, this is the time you need to start looking at going to a real doctor.

2.  Well meaning doctor friends and their prescription pads are not always your friend.  My next misstep after 2 days of high fevers and coughing was to call a doctor friend of mine.  We have recently moved (thank God) from Doha after years of inhaling dust and sand.  I haven’t had time to find a family practitioner so I called a friend of mine who happens to be a doctor.  Without so much as an examination I had a prescription for Augmentin and several other niceties and I thought I had found the magic elixir.  Not only did I NOT get better within the next few days but I was getting progressively worse.  My fevers were getting higher, my skin more pallid and actually grey and I could barely stand much less walk anywhere.

Beauties, I know it is easy to reach for an antibiotic, any antibiotic when you are as ill as I was but now that I know that my particular strain of pneumonia would never have responded to Augmentin and it actually may have helped fuel the descendance into pneumonia hell, I will never ever just ask for a prescription of any old antibiotic again.  There are reasons that there are several different types of antibiotics and even though I have a pretty good handle on biochemistry, matching the types of bacteria with it’s it’s killer antibiotic is just not my speciality.  Believe it or not, it isn’t even very smart to allow an MD to just “guess” their way to figuring out what might work on your particular illness.

3.  Finally, the biggest lesson I learned from all this is even though we talk about holistic health and building the body up so that doctors or medicines are hopefully not needed, occasionally a cold will develop into bronchitis or worse and doctors and their medicines are not only helpful but even imperative.  Although I would love to have believed I would avoid hospitals for the rest of my life I now know even I am not indestructible.  I am not Wonder Woman. I won’t run to the doctor with every cough but I will make sure that if my cough gets worse I will absolutely get myself to a doctor if that cough gets worse.

So the moral of this story is that if you are sick, heed the warning signs that your illness may be progressing and get thee to a doctor immediately if you run a fever of over 101ºF (38ºC), have a cough that worsens or doesn’t go away within a few week, if your fingernails are more blue than pink (showing your oxygen saturation levels are low), or are feeling genuinely unwell for a prolonged period of time.

Luckily I will finally get to go home to my family on Monday but  I will never ever take for granted the ability to breathe again.

I believe in taking the gloves off and looking at every possible avenue that could affect our health.  Mental health is often ignored by many health sites and I aim to change that.

“Why?” you ask.  Frankly, I believe there is a direct correlation between many mental health issues and diet.  We will be delving into this topic in the coming weeks including looking at whether antidepressants, which are prescribed in record numbers, are really as effective as doctors tell us and how diet affects mental health.

As a holistic practitioner I am keenly aware that mental illness, striking all ages and all walks of life, is on the rise be it depression, bipolarity, anxiety disorder, or”mood disorder” which is a fancy name for “we don’t have a medical explanation for why you are depressed, bi-polar or anxious.” Many doctors prescribe dangerous “cocktails” of antidepressants and anti-anxiety medications, often several at once, like they are doling at Skittles at Halloween without any thought to digging a little deeper into what might be happening either emotionally, physiologically (or both).

The fact is there are many ways to approach balanced mental health and one key way is through nutrition. We will be discussing the effects of diet, stress, hormonal imbalances and even thyroid disorders on mental well-being.  Think about it this way.  Estrogen dominance, adrenal fatigue, and hormonal imbalance each share depression and/or anxiety as a symptom and though each of these issues can be caused by something different they each correlate with the other.

One example is that gluten intolerance can cause thyroid issues such as Hashimoto’s Disease (which is actually an immune malfunction).  One symptom of Hashimoto’s Disease is depression. If gluten is the underlying cause of Hashimoto’s Disease and you remove gluten from your diet and heal the GI tract, under normal circumstances both the immune system and the thyroid will modulate.  The depression will go away.  If, instead of finding the root cause of the thyroid/immune malfunction, a prescription is taken, the depression will still not go away because the root cause is not treated.  When that happens, all those wonderful side effects of these drugs prescribed like Skittles make you feel even worse.

Are you starting to see a pattern emerge?  I’m just saying…..

It’s Springtime and most of us have our eye on the Summer season of flimsy dresses and bikinis.  Two seasons of heavy and stodgy foods have left many of us with less than the flattest of tummies.  (It’s kind of laughable that I include myself in that group considering I am 8 months pregnant with triplets but a girl can dream, right?)

Even the thinnest of people can experience the dreaded “bloat”.  Much of it is simple water retention but these simple bloat busters can help trim your waist quickly to feel better in your skin.

1.  Still waters run deep beat bloat.  Drinking water may be the number one ticket to a flatter belly. Dehydration can exacerbate bloat as a lack of fluid in the system can cause a build-up of toxins and drinking enough fluids can flush the toxins, curb hunger, kickstart the digestive system and reduce fluid retention which will give the appearance of a flatter stomach.    Make sure it is still water as carbonated water can create gas in the intestinal tract increasing bloat.  Same goes for any fizzy drink.  If water isn’t your thing, peppermint tea, fennel tea, and naturally fruit flavored water can do so much towards keeping you hydrated bloat free!

2.  Carbs are the enemy of a flat tummy.  I don’t mean fruits and vegetable carbs rather grain carbs.(though apples can feed candida due to the pectin content so if you have a candida issue , which we will be discussing shortly, they can increase bloat.  Cruciferous vegetables, especially when not cooked properly, and legumes can contribute to bloat as well due to the anti nutrients. )   I know, everyone has told you that whole grains are necessary for “fiber” consumption but, if you have any kind of gluten intolerance  (and most people have at least a wheat sensitivity), all those grains can trigger bloat in a big way as your body’s immune response will force fluid to the area to help flush the invading pathogen.  The body also converts grain straight to glucose to be used as energy.  All glucose that is not utilized is stored in the muscle as glycogen (and later stored as fat if that is not utilized).  For every gram of glycogen your body needs three grams of water to be stored alongside.  That leads to a lot of water for nothing.  Unless you are working out six to seven hours a day, that plate of pasta will store a lot of bloat increasing water.  Asparagus is a natural diuretic so consider our Warm Buffalo Mozzarella and Asparagus Salad  for a belly busting, protein filled lunch or light dinner.

To prove my point about both #1 and #2 think about beer.  Ever heard the term “beer belly”?  A combination of a lot of gluten and carbonation and a few too many could make you look like a construction worker at a Chicago Bear’s game!

3.  Salt is the bane of a flat tummy!  Table salt, which has had many of the nutrients stripped out, can cause fluid imbalance leading to “puffiness” and sluggishness. The body has to work harder to “find” all the nutrients lost by processing of table salt to make it usable by the body and these imbalances can cause fluid retention.  Couple that with the fact that most of the salt eaten is largely eaten on refined processed foods full of grains or other refined carbohydrates and that’s the one-two punch to a paunchy stomach.

4.  Too much sugar in your diet goes hand in hand with pretty much the top three.  Sugar breaks down to glucose which is stored as glycogen (and later, fat leading to cellulite, ladies) and glycogen storage requires water leading to bloat.  Too much refined sugar, if the body is starved for the proper fuel, can actually feed bad bacteria as well, leading to a lot more bloat that is harder to combat.  Swap out the refined sugar for fruit and realize that much of the sugar eaten is actually eaten with grain which can also contribute to bloat.  (See #2)  Pineapple contains bromelain, a powerful enzyme that can help flush toxins. If you do have a candida issue, eating probiotic yogurt is a great way to get your protein and feed the good bacteria in your system.  Always choose full fat yogurt over low fat and sugar-free, adding in your own honey or stewed fruit or berries.  (If you are lactose intolerant, dairy can actually lead to bloat so switching from cow’s milk to sheep’s milk yogurt is usually better tolerated.)

5.  Don’t skimp on the high quality proteins and healthy fats.  Grass-fed beef and lamb (slow braised with the bone in is a glycine rich bonus), offal such as patê and other liver (think foie gras), pastured eggs, free-range chicken, wild caught fish, and raw cheeses along with coconut oil, grass-fed ghee and butter, and olive oil all are digested beautifully (especially when grain side dishes are avoided) and lead to trimmer tummies.  The bonus here is that you also tend to get “fuller” faster and encourage satiety so you avoid snacking later.

Avoid chewing gum as it can cause you to swallow air which will most definitely bloat out your tummy.  Making exercise and other physical activity a part of your day helps the bubbles from digestion pass through the GI tract more quickly than if you are being a couch potato.

If you are on the pill, suffer from PMS, PCOS, or endometriosis or are otherwise estrogen dominant, please be aware that all of the steps to banish bloat will not only help you achieve a flatter tummy but will also help you tame your hormonal issues.

It may sound like a no brainer but remember to chew your food thoroughly before you swallow.  Your stomach does not have teeth and the first part of digestion occurs in the mouth where food is mixed with salivary enzymes that digestive process.  If you don’t chew properly you are asking your digestive system to work harder attracting more fluid which will definitely lead to a puffy tummy!

Do you suffer from bloat?  What are some of your favorite remedies for flattening the tummy?