Eight Keys for Healthier Food Choices in the New Year

Start where you are and proceed step by step toward the goal. Follow these overall guidelines:

1. Read the label before buying anything. The best indicators of how highly processed a food is can actually be found in the list of ingredients. If what you are buying contains more than 5 ingredients and includes a lot of unfamiliar, unpronounceable items you should reconsider before buying. Avoid packaged and processed foods - don't buy anything in a box, bag or can.
2. Eliminate partially hydrogenated oils and trans fats from your diet. These have no nutritional value and serve no purpose other than to derail your health. Keep in mind that certain products that actual contain trans fat (like the chocolate chip cookie dough you can buy pre-made) can get away with listing 0 grams of trans fat on the label as long as the amount per serving is under 1 gram. Don't be fooled!
3. Don't use coupons! Yep, you heard me.... cheap food is usually just that, cheap! When was the last time you saw a coupon for a organic avocado? or for organic eggs or beef? That majority of coupons are distributed for big box manufacturers, like Kraft and Kellogg so you'll often be forced into buying boxed, packaged and highly processed food thinking you're saving money. Just don't! Instead buy from local farmers or in bulk and you still save money and avoid those "deals" that are detrimental to your health. If you do happen to find the rare coupon for whole foods, by all means use them!
4. Avoid eating at fast food restaurants. Instead plan ahead and bring a home-cooked meal or healthy whole food snack with you. Learn to cook at home with real whole food ingredients. If you really want to be in optimal shape and your best health in 2015, there is just no getting around the fact that you must learn to prepare food at home.
5. Dump the sugar and high starchy foods (crackers, potatoes, rice, scones, cookies, etc.). Sugar is the most inflammatory thing that we consume and most of us consume far too much. Recent studies showed sugar addiction to be a more powerful stimulator of dopamine reward pathways than cocaine! While it's hard at first, going through a sugar detox will free you from the need to eat every hour or two to keep blood sugar stable and will give you mastery and control over your food choices since you're not following cravings.
6. Use healthy low-glycemic fruits to satisfy sweet cravings. You can make some delicious desserts in a healthy way to satisfy a sweet craving. Some of your best options are fresh or frozen organic berries, green apples, or a fresh fig. Try my delicious recipes for Chocolate Avocado Pudding and No Bake Vitality Treats if you need a start...
7. Eat 4-5 servings of non-starchy vegetables daily. Best bets are cruciferous vegetables, like cabbage, broccoli, cauliflower, and leafy greens. If you don't like them steamed, broiled or raw, try a green smoothie drink with lots of spinach or kale - it's delicious! Here's a great Green Smoothie you might enjoy. Be sure to add fiber, too, like chia seed, psyllium or flax to your meals, smoothies, veggies. Fiber is filling, good for healthy bowel function and aids in producing short chain fatty acids (SCFAs) to feed your good bacteria.
8. “Eat all the junk food you want as long as you cook it yourself, ” to quote Michael Pollan. If you have to peel, chop and deep fry potatoes every time you wanted French fries then you might not eat them very often. Eating “junk food” such as cakes, sweets, and fried foods only as often as you are willing to make them yourself will automatically reduce your consumption.

5 Tips to Safely Celebrate When You Have Food Allergies

Gathering with family is an important part of the holidays for most of us. If you suffer from food allergies or eat a restricted diet due to a health conditions, it can be especially tricky to navigate. I'm putting together a short list of tips and tricks to get through it safely and make sure you still have a wonderful family get-together!

Here's my top tips for celebrating with family if you have some dietary restrictions.

1. Talk to the host prior to the event - Ask ahead of time what is on the menu and if the host would like you to bring something. If possible you might ask them to prepare the main course in a way that fits your dietary needs. You should also figure out if there will be enough dishes that you can eat to fill you or if you will need to bring your own food. By all means, do offer to bring a dish or two that you know you can eat and then share the love with everyone! I'm always tickled if family raves over my grain-free paleo-style dishes.
2. Know what it's swimming in - I've found that most of the common food allergens come in the sauces, dressings or marinades. These culprits frequently contain gluten, dairy, egg, soy, or sugar. You may ask the host to hold aside a portion of undressed salad or fix your piece of chicken or fish with no marinade or sauce. I usually ask for olive oil, salt and garlic ...It's delicious every time and I know I'm not getting any hidden gluten or dairy in the sauce.
3. Send a package ahead of you - if you're traveling to an area where there is no Whole Foods or natural grocery nearby to accessorize your diet, you can often ship ahead a small box of essentials. You can either pack them yourself or you can use a service, like Amazon or Vitacost and have them ship the necessary items. I frequently do this with non-perishables, like coconut milk, sunflower nut butter, chia seed, and high quality coconut or olive oils. Plus you can leave any of the gourmet leftover items with your host to enjoy! Better yet, order enough to get free shipping and include a hostess gift of some special gourmet food item that he/she cannot purchase locally. Organic dark chocolate or specialty cooking oils are a wonderful gift idea!
4. Don't go hungry - When we are hungry our brains may bypass the filter of what we know to be a better choice. We'll often we end up eating too much and pick foods that we'd normally avoid. This is why I vow never take my husband grocery shopping on an empty stomach... you just never know what will make it's way into your shopping cart! ;-) Eat a small protein snack prior to heading out, like nuts/seeds, guacamole or jerky. If you know there will not be any safe options, it's ok to eat your entire meal before you go and just enjoy the company and not the food.
5. BYOBF (Bring your own back-up food) - whether traveling by plane or car or just driving across town for a holiday get-together, you can never go wrong by having a few nonperishable snacks or options with you. You never know when you'll get stranded in the car or in the airport for longer than expected. I carry things like packets of sunflower nut butter, coconut butter and shredded coconut, a piece of fruit, dried organic beef or bison jerky, Alter Eco 85% dark chocolate bar, and/or packets or tins of wild salmon or sardines. I can't tell you how many times I've been stranded somewhere longer than anticipated and hungry and so thankful for my little stash! As the true saying goes, "Fail to plan and plan to fail..."

Wishing you a most delightful and delicious holiday season making many memories with your loved ones!

Dr. Jill's Top Ten Travel Tips

Dr. Jill’s Top Ten Travel Tips

Do you struggle with staying healthy when you travel?  From lack of healthy food options in the airport to being seated right next to the one person who is coughing in your face, there are many perils to your health.  If you are like me, you want to be able to travel as needed but remain in optimal health when you do.  That’s why I’m putting together a list for you of my Top Ten Travel Tips!  I’m a planner and the number one thing you can do is think ahead and take these few steps to make your trip a success!

Before you leave, your best bet is maintaining a baseline of adequate sleep and a strong immune system, nourished by minimal processed foods and sugars, and stress management.  If your immune system is suppressed before you take off by long-work days, poor sleep and junk food, you are setting yourself up for picking up a bug when you leave. 

1. Plan

Before you leave check out various options for hotels or rentals where you will be staying.  If you are staying in a hotel, request a small fridge and/or microwave in your room so that you can bring or prepare some of your own healthy meals.  Most hotels will accommodate you for medical necessity if you have gluten-intolerance or other food allergies.  Check to see where the nearest Whole Foods or natural grocery store is located.  Many will offer deliver service right to your hotel.  If you are staying for a week or more renting a condo or room with kitchenette is the best option purchasing and preparing healthy unprocessed meals.  You can also use online retailers like Vitacost.com and ship items directly to your hotel before you arrive.  For longer trips where there is no access to a healthy grocery, I frequently have coconut milk or other healthy non-perishable food items shipped directly to the hotel where I’ll be staying.

2. Pack food

They say, “Fail to plan and plan to fail”, for a reason, right?  Before traveling, pack items, like packets of nut butter, shredded coconut, nut and seed mixes, dried jerky, or packets of wild salmon and sardines in your carry-on.  Don’t count on the airport to have the healthy foods you need.  If you’re like me a plastic container of wilted iceberg lettuce and half-rotten cherry tomatoes just doesn’t hold any appeal.  Planning ahead and making sure you have food with you is especially important if you have celiac disease or severe food allergies.  There are very few airports restaurants that cater to those of us who demand whole organic unprocessed options.  Even if you find a sit-down restaurant or grill, they are likely serving you farm-raised chicken or salmon and not the pastured or wild-caught varieties. 

I frequently take some frozen, premade meals, like baked organic chicken, red peppers, broccoli, chives, garlic, ginger, basil and sea salt, drizzled with organic olive oil.  You can freeze them, like I do, in recycled jars.  They pack very nicely in your checked luggage with an ice pack will remain frozen or cold until you arrive at your destination to put them in the fridge.  Once there you can heat them up anytime for an instant healthy, home cooked organic meal.

Another trick I use is packing pre-made instant smoothies in a baggies.  I use the small ziplock bags and prepare my morning recipe of 1.5 scoops Thorne Vegalite protein powder, 1 scoop of L-glutamine powder, 1 scoop of Amino Complex, 1-2 teaspoons of organic cinnamon powder, 1 tablespoon of Upgraded Collagen powder,  and ¼ teaspoon of Klaire Labs Ther-biotic Complete probiotic powder.  If I’m traveling for more than three days, I’ll pack my trusty NutraBullet for delicious morning smoothies in my hotel room.  If it’s a short trip, I’ll use my Blender bottle and shake it up with ice, water and coconut milk for breakfast.

(If you want to purchase my smoothie recipe items from Thorne, here’s how…)

3. Sleep

It’s essential to make sure you get 7-8 hours the night before you travel.  I specifically avoid scheduling my flights prior to 10am so that I can get adequate sleep the night before and have my morning routine before a big trip.  While you are gone make every effort to maintain good sleep hygiene and get 7-8 hours per night.  If you must have a sleepless night, take a quick nap to catch up.  If you are traveling overseas or crossing time zones, try melatonin 3-6mg one an hour before planned bedtime beginning one day prior to leaving and continue for one to two weeks after you return home.  Melatonin is excellent remedy to help you adjust your circadian rhythms for the new time zone.

Still not sleeping?  Check out my 12 Tips for Banishing Insomnia here!

4. Wi-fi

Many people are very sensitive to wi-fi in the environment.  If you live in a condo complex or apartment, you may notice the effects from the many other wi-fi signals around you.  At home, be sure to put your phones and iPads on airplane mode at night if they lie on your bedside table.  If you are in a plane with wi-fi, as most have nowadays, then you captive in a long metal tube which large wi-fi exposure as you fly.  Hydrating at a cellular level can keep you from feeling symptoms, like fatigue, headache or brain fog from this exposure. 

I recommend drinking 1 liter of filtered water prior to boarding and 1 liter for every hour you are on the plane (you might want an aisle seat because you will be using the restroom J)  Drink another liter once you land.  I also recommend taking Coenzyme Q10 200-400mg prior boarding the plane.  In addition, the plane is grounded but you are not unless you are touching the metal of the frame.  Try taking off your socks and shoes and putting your bare foot on the metal seat base in front of you during the flight.  This way you are grounded along with the plane as you are flying.  It’s pretty simple with potentially profound benefit… just make sure you are wearing clean socks or you might just have one unhappy neighbor!

5. Coffee

Yes, coffee!  If you read my blog, you know I'm a fan.  Click here to read my article on  Bulletproof™coffee and my specific coffee travel tips (hint, buy these Upgraded coffee cartridges).  I recommend avoiding caffeine during the flight itself so that you are not  dehydrated.  Once you land, you can drink a cup of you prefer.   Avoid instant coffees as they are more likely to cross-react to gluten for those of you who are gluten-intolerant.  They are also more processed and more likely to contain pesticides and mold toxins.

6. Exercise

Just because you are on vacation doesn’t mean you are excused from moving your body! Start your day with yoga, take a walk, go for a jog and explore the city or surroundings!  I always pack my running shoes, sunglasses, Garmin watch and workout clothes so that I am ready for any adventure.  Don’t forget your bathing suit if you swim!  Most hotels offer fitness centers and a pool where you can stretch, swim laps, lift weights or use the treadmill.  I find one of the best ways to explore the location I am visiting is to go for an early morning jog and see the nearby sites.  Stop in a local café for a coffee or tea and ask the locals what the best sites to see are.  Usually the hotel concierge will be able to advise you of jogging trails or best paths to take to avoid heavy traffic.    If all else fails, make time to stretch and do sun salutations on a mat in your hotel room… and no need to bring your own.  Hotels, like the Westin will bring a mat, fitness gear, even tennis shoes to your room if you’ve forgotten yours!

7. Hydration

While we can survive days without food, pure clean water is essential and without it we would not survive long.  Purchase several liters of water before you get on the plane and once you debark, be sure to pick up another.  If possible, carry a glass or aluminum re-fillable water bottle to avoid the BPA in plastic bottles.  This will save you money and time and can easily be refilled at any public drinking fountain.  In your hotel room, be sure you have plenty of bottled water on hand so that you are not drinking out of the nasty bathroom faucet.  This can be delivered to your hotel before you arrive if you are staying for a few days.  Most hotels also have a lobby sundry shop where you can purchase water, as well.  Don’t forget to use the filtered water to brew your coffee and tea in your room.  One of my favorite tips for hydration is using electrolytes added to my water.  You can purchase travel electrolyte packets from Emergen C ElectroMix and pour them into your water bottle for extra potassium and magnesium.

8. Vitamins

Perhaps the most powerful immune supporting vitamin is none other than Vitamin D3.  If you feel the onset of a cold or flu bug, you can take high dose Vitamin D3 (25,000-50,000IU daily) for 2 or 3 days to knock out the virus out.  You can also take that dose one time on the day you travel to help your immune system fight anything it might encounter.  Warning:  Do not take this dose of vitamin D3 for longer than 3 days as you may become toxic, since vitamin D is stored in fat tissue.  

Be sure to pack any other supplements that you take regularly.  I recommend getting snack-size Ziploc baggies.  To differentiate your morning and evening pills, get the snack baggies with fun graphics, like moons and stars, so that you can easily differentiate your day from evening pills.  Pack your pills for the number of days you will be gone and put all of these small individual prepared baggies in one large quart-size bag and toss it in your carry-on or checked luggage.  You could use one of the 7-day pill organizers, of course, but if you’re like me that reminds me of granny AND my pills don’t come close to fitting in those tiny boxes J

If you have prescription medications, it is best to keep this in their original bottle with instructions from the pharmacy.  Check airline guidelines for international travel as some countries have restrictions on what you can carry in.  If in doubt, ask your doctor to write a note that you can carry through security that you are allowed to carry food or vitamins due to medical necessity.

9. Travel Remedies

Expect the unexpected is a good motto to have when traveling.  Here’s a list of things you may want to pack in case of illness:

• Boiron Osccillococcinum – I take one vial prior to boarding plane to prevent flu.  You may also take 1 vial up to 3X daily for acute flu symptoms.
• Boiron ColdCalm and Sinusalia – use these tabs for natural symptomatic relief of cold or flu symptoms.  Take 2 tabs every 2-3 hours or until your symptoms are gone. 
• L-Lysine – Take 4-6 grams daily for acute outbreak of stress-related cold sores or 1 gram daily to prevent outbreak.
• Upgraded charcoal tabs – I don’t leave home without these fantastic binders.  Great for exposure to harmful chemicals or if you suspect you might have food poisoning.  Also helpful if you ate something you shouldn’t and experience gas & bloating or diarrhea.  Take 500-1000mg with large glass of water two or three times daily as needed.
• Magnesium Citrate – the dirty secret no one likes to admit is that many people experience constipation when traveling. 
• Vitamin C – Extra vitamin C is helpful to keep your immune system in tip-top shape.  I suggest taking a little extra when you travel.  It also has a nice anti-histamine affect if you experience allergies.
• Hyland’s Motion Sickness tabs or Sea Bands are essential if you suffer from motion sickness during travel.

10. Travel with comforts

Have a favorite pillow?  A soft, snuggly sweatshirt or throw?   How about your favorite relaxation playlist?  Don't forget to pack a few things that make you feel comfortable on the plane or once you arrive to your destination.  My essentials are a travel blanket to roll and put behind my back for lumbar support and my husband always carries an inflatable travel neck support, like this one.  In addition, it’s a good idea to wear layers since airplane temperatures vary and the climate of your destination may vary dramatically from home.  Pack an extra pair of socks, underwear, toothpaste, and other essentials in your carry-on in the slight chance your checked luggage is lost or delayed.  My favorite part of airline travel getting to enjoy a good read, guilt free… so don’t forget to pack your favorite book or download one on your iPad before you go.  Unless you are prepping for a big presentation, relax and let yourself enjoy the flight, work-free and guilt-free!  I like to use the time to prayer or meditate, too. 

With a little planning, even those of us with food restrictions or health issues can have a great time!  Hope you find my top ten tips helpful… and Bon Voyage!

Zonulin & Leaky Gut: A discovery that changed the way we view inflammation, autoimmune disease and cancer!

An amazing discovery a few years ago revolutionized our ability to understand the gut and permeability and how this impacts a wide range of health conditions from cancer to autoimmune disease to inflammation and food sensitivities. 

This little molecule, zonulin, has quite a story...

Zonulin is the "doorway" to leaky gut

Zonulin opens up the spaces between the cells of the intestinal lining. That normally occurs, in order for nutrient and other molecules to get in and out of the intestine. However, when leaky gut is present, the spaces between the cells open up too much allowing larger protein molecules to get into the bloodstream where an immunologic reaction can take place. Once that happens, the body is primed to react to those proteins each and every time they appear.  It can also cause leakage of intestinal contents, like bacteria into the immune system creating inflammation and overloading the liver's ability to filter out this garbage.

Triggers that open the zonulin doorway

Based on Dr. Fasano's research, we know that the two most powerful triggers to open the zonulin door are gluten and gut bacteria in the small intestine.  Gliadin causes zonulin levels to increase both in those people who have celiac disease and those who do not.  As the zonulin level rises, the seal  between the intestinal cells diminishes, opening up spaces between cells that allow all sorts of things to pass right through.  This is called "leaky gut".  Its as if the security guard that keeps the bad guys out is taking a nap! Sometimes large food molecules will pass through to the immune system.  The immune system thinks they are foreign invaders and will mount an immune response leading to food sensitivities.  In addition this immune activation leads to more damage to the intestinal cells (called enterocytes) and the gut becomes more inflamed and more permeable or "leaky".  As the damage continues, the microvilli that line the intestines and absorb nutrients become damaged, leading to other nutrient deficiencies.  

Top causes of increased zonulin and development of leaky gut:

1. Overgrowth of harmful organisms, like bacteria or yeast in the intestine 
1. SIBO = small intestinal bacterial overgrowth
2. Fungal dysbiosis or candida overgrowth
3. Parasite infections
2. Gliadin in the diet (gluten containing foods)

Gliadin is a protein in wheat, that like gluten, is a trigger for people with celiac disease. However, a study published in the Scandiavian Journal of Gastroenterology in 2006 clearly showed that gliadin can affect zonulin even in people without the gene for celiac. The researchers concluded that

Based on our results, we concluded that gliadin activates zonulin signaling irrespective of the genetic expression of autoimmunity, leading to increased intestinal permeability to macromolecules.

The significance of this is that gluten affects intestinal permeability in all persons to different extents.  It also means that 100% of patients with autoimmune disease or leaky gut could potentially benefit from a gluten-free diet.

Elevated zonulin levels and leaky gut are also associated with the following:

1. Crohn's disease
2. Type 1 Diabetes
3. Multiple Sclerosis
4. Asthma
5. Glioma
6. Inflammatory Bowel Disease

In conclusion the article states: 

Genetic predisposition, miscommunication between innate and adaptive immunity, exposure to environmental triggers, and loss of intestinal barrier function secondary to the activation of the zonulin pathway by food-derived environmental triggers or changes in gut microbiota all seem to be key ingredients involved in the pathogenesis of inflammation, autoimmunity, and cancer. This new theory implies that [once this path is activated] it can be... reversed by preventing the continuous interplay between genes and the environment.

Zonulin and Its Regulation of Intestinal Barrier Function: The Biological Door to Inflammation, Autoimmunity, and Cancer

Alessio Fasano

Abstract:
The primary functions of the gastrointestinal tract have traditionally been perceived to be limited to the digestion and absorption of nutrients and to electrolytes and water homeostasis. A more attentive analysis of the anatomic and functional arrangement of the gastrointestinal tract, however, suggests that another extremely important function of this organ is its ability to regulate the trafficking of macromolecules between the environment and the host through a barrier mechanism. Together with the gut-associated lymphoid tissue and the neuroendocrine network, the intestinal epithelial barrier, with its intercellular tight junctions, controls the equilibrium between tolerance and immunity to non-self antigens. Zonulin is the only physiological modulator of intercellular tight junctions described so far that is involved in trafficking of macromolecules and, therefore, in tolerance/immune response balance. When the finely tuned zonulin pathway is deregulated in genetically susceptible individuals, both intestinal and extraintestinal autoimmune, inflammatory, and neoplastic disorders can occur. This new paradigm subverts traditional theories underlying the development of these diseases and suggests that these processes can be arrested if the interplay between genes and environmental triggers is prevented by reestablishing the zonulin-dependent intestinal barrier function. This review is timely given the increased interest in the role of a “leaky gut” in the pathogenesis of several pathological conditions targeting both the intestine and extraintestinal organs.

Top 10 Secrets to Fabulous Looking Skin!

 Top 10 Secrets to Fabulous Looking Skin

Photo courtesy of www.freedigitalphotos.net

1. Keep your gut bugs happy! Take a high-quality probiotic supplement can promote a healthy balance of gut flora and support your immune system.
2. Optimize your vitamin D levels – Vitamin D is crucial for establishing a healthy immune system and to help promote healthy-looking skin.
3. Eliminate sugar in your diet – Like grains, sugar causes an insulin spike which can lead to  skin break-outs and imperfections.
4. Avoid eating grains, especially wheat – Bread, cereal, pasta, rice, potatoes, and corn can cause surges in insulin production. Instead, eat vegetable sources of carbs, which your body digests easier.  Consider a gluten-free diet if you suffer from gluten intolerance, which may help you avoid toxins being pushed through your skin due to the intolerance.
5. Drink plenty of fresh pure water – Hydrating your body facilitates cell growth and regeneration, elimination of wastes, and helps remove dead skin cells.
6. Might you have hidden food allergies?  wheat, milk, egg, and soy are common foods that people are unknowingly sensitive to.  If you don't know, try eliminating all of these foods and sugar for 14 days to see if your skin clears.  If you aren't up to an elimination diet, ask for the IgG/IgE blood test.
7. Eliminate all sodas, juice, and energy drinks – These drinks mostly sugar, artificial flavoring, high fructose corn syrup, artificial sweeteners and artificial colors. As far as juices, eat the whole fruit in moderation instead.
8. Reduce your stress & Get your sleep – Research suggests that changes in skin often correlate with increased stress. And your body's time for rejuvenating (including your skin!) is at night while you sleep.
9. Exercise regularly – Getting plenty of high-intensity exercise helps your body flush out toxins, including those in the pores of your skin. The more you sweat, the better your body can get rid of toxins and impurities
10. Naturally cleanse and moisturize your skin – Avoid toxic skin care products with risky chemical ingredients. They can cause more skin problems than they solve.   For non-toxic products, visit the Environmental Working Group's Skin Deep database.

Constipation Trouble? Here's 5 Tips to Get You Going...

Photo courtesy of www.freedigitalphotos.net

Here's 5 Simple Tips to Keep You Going...

Constipation is one of those topics few like to talk about. If you've suffered from this problem, though, you know it can be both painful and frustrating.

Almost everyone gets constipated at some time during his or her life. It affects approximately 2% of the population.  Women and the elderly are more commonly affected.

You are considered constipated if you have two or more of the following for at least 3 months:

• Straining during a bowel movement more than one-quarter of the time
• Hard stools more than one-quarter of the time
• Incomplete evacuation more than one-quarter of the time
• Averaging less than one normal formed, but soft stool daily

Common causes of constipation include:

• Inadequate water intake
• Inadequate fiber in the diet
• Disruption of regular diet or routine
• Traveling
• Inadequate exercise or immobility
• Eating large amounts of dairy products
• Stress
• Resisting the urge to have a bowel movement too frequently
• Overuse of laxatives (stool softeners) 
• Low thyroid hormone
• Neurological conditions, like Parkinson's disease or multiple sclerosis
• Too much calcium in supplements or antacids
• Certain medications, anti-depressants, pain killers, and iron supplements
• Depression
• Eating disorders
• Irritable bowel syndrome
• Pregnancy
• Colon Cancer

If you simply treat the causes and the symptoms go away!

Here are five simple natural suggestions to "keep you going":

1. Probiotics - When the wrong bacteria or yeast gain control of the bowels, they slow things down to ferment foods just how they like them. A good quality probiotic like, lactobaccilus or bifidobacter can help change that. You'll want to take a dairy-free brand with at least 25 billion cfu's per capsule daily
2. Dehydration - Without enough fluids to move things through the intestinal tract, the feces becomes hard and your digestion slows way down. Drinking a large glass of water upon waking improves bowel movements in most cases. Drinking a large glass of water few hours of the day can also alleviate IBS symptoms.
3. Fiber - For both constipation and IBS, dietary fiber is the first line of intervention for symptom relief. I usually recommend patients add 2 TBSP of ground flax seed or chia to their breakfast or smoothie.  Another way is to use psyllium caps or powder. 
4. Vitamin C - One symptom of vitamin C deficiency is constipation. Taking vitamin C in amounts just below bowel tolerance (gas, bloating or diarrhea) can definitely improve bowel movements and regularity. Start slow with 3000 mg spread throughout the day and every 2-3 days add another 1,000 mg to the regimen. When you reach bowel tolerance and stools loosen up, back off a little and maintain the dose that works for you
5. Magnesium - if patients I see are complaining of difficulty with constipation, the first thing I usually recommend is adding magnesium citrate at bedtime.  Many patients sleep better, have less muscle pain and bowel function dramatically improves with a little magnesium.  Doses typically range from 300-600mg but may go upwards of 1000mg daily.  

Still no relief?!  If the five suggestions above don't relieve your constipation, then you might have food sensitivities...  A common symptom of food sensitivity is constipation. Studies show that milk can cause constipation and a more recent study also implicates gluten. Constipation is more likely to occur in children fed gluten at at less than six months of age with a 35% increased risk of constipation.  You might try doing a three week elimination diet avoiding the common culprits:  gluten, dairy, sugar, and soy. 

If you have slow moving bowels, bowel pain or both, find the cause and fix it! Treating the symptoms only hides the causes, allowing your problems to grow into bigger problems.

Is Leaky Gut Causing Your Eczema or Psoriasis?

How Leaky Gut is linked to Skin Conditions, like Eczema & Psoriasis...

First a little background ... When the body doesn’t tolerate a food or has created antibodies to that food, ingesting it creates a chronic, low-level irritation or inflammation in the gut. Over time, with regular exposure, the irritation worsens and creates spaces between the cells. (Picture the walls of the gut, once tightly knitted together, looking more like swiss cheese!)   This is what is commonly known as, Leaky Gut.  These holes allow bacteria and their toxins, as well as incompletely digested proteins and fats, to “leak” out of the gut and into the bloodstream. Leaky gut syndrome (or increased intestinal permeability), sets the stage for myriad health problems, including rashes and skin problems, like eczema and psoriasis.  The skin is the body’s largest elimination organ so it’s not surprising that it comes under assault when toxins careen through the bloodstream.   A skin rash or eczema is a sign that the body is trying to slough out these toxins.  Some people will also experience increase in acne or be told they have "rosacea".   The body is trying to eliminate the problem the best way it knows how, and unfortunately you may see the nasty effects of leaky gut manifest in skin problems.  In addition, you might also experience gas, bloating, fatigue, sinus congestion, or foggy thinking.  Many other autoimmune conditions are also linked to the underlying problem of leaky gut.

An Elimination Diet Can Heal Your Skin Conditions

An elimination diet is the best way to pinpoint the offending food.   Here's some practical tips and recipes on how to get started.

Don’t know where to start? Foods that are most likely to wreak havoc on the gut include wheat and gluten, dairy products, sugar, soy, eggs, corn and yeast. If you’re highly motivated go off “the big five” for at least 3 weeks: wheat, dairy, sugar, caffeine and alcohol.

Although this isn't easy, you're guaranteed to notice the foods you are reacting to and 90% of patients feel dramatically better after a 3 week elimination plan. You might also consider keeping a food journal. Spend a week or two writing down what you eat and how your body feels in the minutes, hours and days afterward (e.g., an hour after you eat dairy, you feel bloated). It’s about pattern and symptom recognition and connecting the dots which in turn helps you decide which foods to eliminate first.

If you are a "show-me the data" type of person, there are labs that will test the blood for levels of IgG4 against certain foods and may be a predictor of what foods you are the most sensitive to.  In addition, if you have many reactions to a variety of foods, this is almost diagnostic for leaky gut syndrome and you should consult with a functional medicine doctor to start the healing process.

Celiac Disease & Gluten Intolerance... What's up with wheat?

Have you been told you have "gluten-intolerance" or worse... that you have celiac disease?  Many people go for years without knowing the connection between gluten and their gastrointestinal symptoms, autoimmune disease (thyroiditis, arthritis, lupus etc), skin disorder (eczema, acne, psoriasis), and even neurological disorders (epilepsy, ADHD, autism, etc) 

What is gluten?

It's a protein found in wheat grain and part of "gluey" proline and glutamine rich proteins known as prolamines. Prolamines are found in all cereal grains, even rice, corn and oats. Gluten ingestion in susceptible individuals is assosiated with the serious neurological and autoimmune reactions often linked to autism spectrum disorder.  

Historically, we can see a large increase in chronic degenerative diseases, like cancer, heart disease, diabetes, and bone loss/tooth decay when societies start to increase intake of grains and especially wheat.  I have seen remarkable improvement in many patient's illnesses, especially skin disorders and autoimmune disease on a grain-free diet.

 Here is a must watch video from Peter Osborne, D.C. that does a very nice job of explaining the differences between gluten intolerance and celiac disease and explaining how this could be contributing to your symptoms...

If you want to know more about YOUR PERSONAL RISK, just ask Dr. Jill about how you can be tested for HLA typing DQ2/DQ8 genes to determine if you are at risk!

Gluten-free Peach Cobbler from Ela Family Farms!

Next stop at the Farmer's market is Ela's Family Farms for fresh peaches, dried apples and Aaron's favorite, raspberry peach jam!  The lovely Jeni (pictured above on left) always greets us with a cheerful smile and samples of fresh-cut peaches or dried apples!  This week we picked up a bag of lucious tree-ripened peaches.  Aaron is anxiously awaiting me making gluten-free fresh peach cobbler (see recipe below) and I'll wake up in the morning, slice a fresh peach and pop a few slices raw into my mouth.  Or toss one or two into my morning smoothie!

One of my favorite year-round snacks from Ela Family Farms is their Apples Aplenty dried apples.  Hits the spot for a delicious healthy snack at bedtime with a cup of peppermint tea!  And I can get them at the local Whole Foods market year-round.  They also make a combo dried peaches and apples but my favorite is the Apples Aplenty sweet & tart apple combo.

So here's what you've all been waiting for!  My mouth watering low-glycemic gluten-free peach cobbler recipe!

PEACH MIXTURE:

• 10 whole peaches (peeled & sliced)
• ½ cup organic coconut palm sugar
  
• 1 tablespoon coconut flour or almond flour

COBBLER:

• 1 cup coconut flour or almond flour
• 2 teaspoons organic coconut palm sugar or raw organic cane sugar
• 1 teaspoon aluminum-free baking powder
• ¼ teaspoons xanthan gum
• ¼ teaspoons aluminum-free baking soda
• ¼ teaspoons REAL Sea salt
• ¼ cups organic butter or ghee
• ½ cups coconut milk (get the real stuff, not the low-fat version!)  I use Native Forest Organic Coconut Milk
• ½ teaspoons vanilla
• 2 Tablespoons melted organic butter or ghee
• 2 Tablespoons organic coconut palm sugar (or raw brown sugar also ok)

Gently combine sliced peaches with 1/2 cup coconut sugar and 1 tablespoon coconut/almond flour mix in a bowl. Pour peach mixture into a  8″ x 8″ baking dish (or deep pie plate) sprayed with organic olive oil.

For the cobbler, in a small bowl, whisk together flour mix, coconut palm sugar, xanthan gum, baking powder, baking soda and salt.  Using a pastry cutter, then your hands, cut in butter pieces until mixture resembles coarse cornmeal.  Combine coconut milk and vanilla together then pour into the flour mixture and gently stir until just combined.

Spoon batter over peaches in the pan, leaving some areas exposed. Drizzle melted butter over exposed areas and sprinkle the entire top with the organic palm sugar or raw brown sugar.

Set pan aside for 20-30 minutes while you preheat oven to 375 degrees.
Bake for 40-45 minutes or until top is browned and peaches are bubbly. Cool until just warm and serve topped with vanilla ice cream or for low-glycemic version, use coconut ice milk.

Now is the time when you are shooing your husband and the puppies out of the kitchen as then linger to smell the fresh baking cobbler and salivate with the delicious smell it creates :-)

DO share and enjoy!

Stay tuned for more recipes and more local favorites..
~Dr Jill