New website and blog! Check it out!

Hello everyone!
Thank you all for following the Functional Wisdom Blog.  I work very hard on bringing you the most interesting and up to date topics in functional medicine.  I want to introduce you to my brand new website and my new blog, which has archives of all your favorite articles.

I'll continue posting both here for the short term but I encourage you to go to the new site and stay connected by signing up for my monthly newsletter so you don't miss any great content!
Wishing you many blessings for health and healing!

Sincerely,
Dr Jill

Functional Medicine: Empowering You to take control of your health...

Did you miss the Vail Living Well Experience?  Here's a few clips from Dr. Jill...

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Dr. Jill's Story

When you meet Dr. Jill, you will immediately sense her compassion and genuine desire to help people find answers and give them hope that they can feel healthy again.  What you may not know is that her own journey through life-threatening illness was a powerful force in shaping her passion for teaching people how to heal through functional medicine.  Read her story here… 

My Story

Since my childhood, I have always been passionate about seeking answers to complex problems. I believed that the human body could regain health given the right tools.  However, it wasn’t until June of 2001 that I had very personal encounter with my own mortality.  It was then I had put this belief into action...

Sudden Turn of Events … from Doctor to Patient

During my 3^rd year of training in medicine at Loyola University in Chicago, I found an unusual lump in my left breast and with my husband’s insistence; I proceeded to schedule an ultrasound and biopsy.  Although I scheduled the tests, I was not too concerned that this lump might signify something more serious.  A few days later however, my worst nightmare was confirmed with a call from the surgeon.  She said yes, despite all of the statistics against it at the age of twenty-five years old, I had invasive ductal carcinoma (i.e. breast cancer).  I was devastated!  This sudden news sent my very orderly world spinning as I began to process what the next 12 months would hold… several more surgeries, six rounds of aggressive chemotherapy followed by many weeks of radiation, ugh!  I literally went from doctor to patient overnight.  The rest of that year was a blur as I took a leave of absence from medical school to complete this harsh treatment regimen.  During this time, an important part of my plan included nutritional supplementation, daily exercise and prayers for healing.   By the summer of 2002, I had officially “beaten” the cancer but nearly destroyed my body in the process.  Completely bald, malnourished, and down to my lowest weight since fourteen, I was physically depleted but mentally and emotionally still in the game.

From Surviving to Thriving…

At this point, although I had just beaten cancer, I was determined to go further.  My desire was to go from surviving to a place of thriving… full of energy and life!  My unwavering faith in God and my passion for nutrition became instrumental in turning my health around.  The battle against an aggressive deadly breast cancer was only the beginning of my journey.  Six months after completing therapy and returning to medical school, I was once again diagnosed with a very serious medical condition.

Round Two: a Second Diagnosis…

The following year I was diagnosed with Crohn’s disease, a very painful autoimmune disease, in which the body’s own immune system attacks the gastrointestinal lining, causing nutrient depletion, cyclical fevers, fatigue, weakness and ongoing abdominal pain.  Undoubtedly connected to the toxic effect of   chemotherapy on my gut lining, I was determined to beat this new threat as well. In the beginning, my gastroenterologist told me point blank, “Diet has nothing to do with this.”  He also gave me the prognosis that I would need multiple surgeries over my lifetime and would never be completely cured. I was given powerful medications to calm the inflammation, but they did nothing for my symptoms.  I was told that I would require steroids and immune-suppressing medications to control the disease.   Refusing to believe that surgery and medications were the only options, I studied extensively on the healing power of nutritious food and dietary changes.   I began by making major changes in my own diet, eliminating gluten, dairy, and all processed foods and eating nutrient dense options instead.  I also consulted with a wise naturopath who taught me the power of appropriate nutritional supplementation in restoring health and energy and healing the inflammation in my gut.

Back to Optimal Health!

“This sickness will not lead to death... It is for the glory of God” John 11:4

Now over twelve years later, after relentless pursuit of personal healing I am currently in the best health of my life, completely free of breast cancer and healed from Crohn’s disease!   I continue to eat an organic, whole food, gluten-free Paleo-style diet, exercise regularly, and practice my faith through prayer and meditation. It is evident that God healed my body expressly for the purpose of helping others and thus, I am committed to helping people find answers and live vibrantly through functional medicine. More than ever before, I believe that the human body can regain health if given the right tools… and I am living proof!

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Health Tips for Anyone with a MTHFR Gene Mutation...

If you haven't seen the popular blog on MTHFR Gene Mutations... What's the big deal about Methylation?, you might want to start by familiarizing yourself with this common genetic mutation that can affect everything from depression and anxiety to risk of heart attack or stroke.

In light of the amount of questions and comments I've gotten, it's about time I write a follow-up blog giving you some helpful hints in dealing with this common genetic SNP that can affect your health in so many various ways.

A little background to bring you up to speed on methylation...

First, I suggest going back to re-read the previous blog article before moving on. For a quick review.... let's define methylation.  Methylation is the act of a carbon and three hydrogens (namely a methyl group) attaching itself to an enzyme in your body. When this methyl group attaches to an enzyme, the enzyme performs a specific action. One thing you might not realize is that methylation is responsible for is the breakdown of histamine. A methyl group is made and then floats around until it finds a specific binding site. In this case, the methyl group binds to histamine. When a methyl group binds to histamine, histamine breaks apart and goes away.   Many patients who have one or more methylation SNPs, like MTHFR have a hard time breaking down histamine, which can wreak havoc on the body in many ways!

If you haven't been tested and want to find out if you have this common genetic mutation, you can ask your doctor to order MTHFR gene mutation testing through LabCorp.   Better yet you can order a genetic profile directly without a physician order online through 23andMe for only $99.

Key functions these donated methyl group are:

• Protecting DNA and RNA.  If DNA is not protected it is susceptible to damage by viruses, bacteria, heavy metals, solvents and other environmental toxins. Over time if this damage becomes significant and could even result in cancer.
• Reducing histamine levels (see this article)  Sometimes the common methyl-donor, SAMe can help reduce histamine levels.
• Protecting cell membranes.    The methyl group donated by SAMe helps build phosphatidylcholine which then gets incorporated into the walls of all your cells.  If these cell membranes become damaged and weak, the cells become fragile and harmful things may enter the cell.  If they are unable to carry in useful nutrients, they will die. Excessive cell membrane damage can lead to serious medical conditions, such as multiple sclerosis.

What are some things I can do if I have the MTHFR gene mutation?

Here's ten tips for you!

1. Avoid taking folic acid blocking or depleting drugs, such as birth control pills or Methyltrexate
2. Avoid taking proton pump inhibitors, like Prilosec or Prevacid or antacids, like Tums, which may block essential Vitamin B12 absorption
3. Have your homocysteine measured, which if elevated may indicate a problem with methylation or a deficiency of B12 or folate.  If your homocysteine is elevated, limit your intake of methionine-rich foods
4. Avoid eating processed foods, many of which have added synthetic folic acid.  Instead eat whole foods with no added chemicals or preservatives.
5. Get your daily intake of leafy greens, like spinach, kale, swiss chard or arugula, which are loaded with natural levels of folate that your body can more easily process.
6. Eat hormone-free, grass-fed beef, organic pastured butter or ghee, and eggs from free-range, non-GMO fed chickens.  
7. Remove any mercury amalgams with a trained biologic dentist.  Avoid aluminum exposure in antiperspirants or cookware.  Avoiding heavy metal or other toxic exposure is important.
8. Make sure you supplementing with essential nutrients, like methyl-B12, methyl-folate, TMG, N-acetylcysteine, riboflavin, curcumin, fish oil, Vitamins C, D, E, and probiotics.  If you are double homozygous for MTHFR mutations, you should proceed very cautiously with methyl-B12 and methyl-folate supplementation as some people do not tolerate high doses.  Introduce nutrients one by one and watching for any adverse reactions.  Use extreme caution when supplementing with niacin, which can dampen methylation.
9. Make time for gentle detox regimens several times per week.  These could include infared sauna, epsom salt baths, dry skin brushing, and regular exercise or sweating.
10. If you have a known genetic mutation, share the information with parents, children and other family members and encourage them to be tested, too!  The easiest way is to order  through 23andMe for only $99 online.

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Dr. Jill's Chia Pudding (dairy-free, gluten-free & delish!)

Photo credit to http://www.sheknows.ca

Why I love Chia Seed...

Harvested from the salvia hispanics plant and a member of the mint family, the chia seeds’ value as both a source of sustenance has been recognized for thousands of years. The ancient Aztecs regarded chia seeds as one of their most essential grains so much that they were used as currency. In modern times, they are classified as functional foods and considered by many to be a perfect super food. Chia seeds are also rich in dietary fiber essential in maintaining the health of their digestive systems.  The large amounts of omega-3 fatty acids in chia seeds are helpful in soothing the inflammation in the digestive system and promote better absorption of nutrients. With such a great amount of nutrition in so every little seed, there is little wonder why chia seeds are ranked highly among nature’s super foods.

Ingredients:

• 2/3 cup organic chia seeds (I use Organic Salba)
• 2 cups unsweetened coconut milk
• 1/2 teaspoon organic pure vanilla extract
• 2-3 tablespoons chopped dates or pure organic maple syrup (Use stevia instead if you are on the Candida Diet)
• 1 teaspoon organic cinnamon

Optional Add-ins:

• 2 tablespoons toasted coconut flakes (Crazy Coconut version)
• 1-2 tablespoons of organic cocoa powder ( Devine Chocolate version)
• 1-2 tablespoons of Thorne Vegalite protein powder (for Post-workout Protein version)
• 1-2 tablespoons of blueberries or raspberries (for Very Berry version)
• 1 teaspoon of organic matcha green tea powder (Super Antioxidant Energy version)
• 1/3 cup of mashed banana (Tropical Banana version)

Instructions:
Put chia seeds, coconut milk, vanilla & cinnamon in a 1-quart glass jar with a lid. Tighten the lid and shake well to thoroughly combine. Alternatively use food processor to blend coconut milk, vanilla, cinnamon and add chia. Refrigerate overnight or at least 1-2 hours.

When ready to serve, stir well. Spoon into bowls and top with fresh berries, shredded coconut, cocoa nibs, or chopped nuts!

~ENJOY~

Quick Tips to Decrease Allergen Exposure at Home

Photo Courtesy of www.freedigitalphotos.net

1. Houseplants – Keep slightly dry to decrease mold growth.  Avoid placing them in the bedroom due to mold sensitizing
2. Christmas trees - Unfortunately they grow mold quickly.  Use artificial instead of live trees if you have allergies.
3. Nickel Allergy?  Use clear nail polish on the back of blue jean buttons to keep from skin exposure to nickel.  You may also paint the backs of jewelry such as earrings to protect your skin.
4. Perfume – Avoid using commercial perfumes...many contain volatile organic compounds (VOCs) and other harmful ingredients.  Instead try applying essential oils to your neck & wrists.
5. Candles & air fresheners – These may be as allergenic as cigarettes and they pollute the indoor air.  Try using natural essential oils, like peppermint, eucalyptus, or cinnamon or burn soy-based candles instead.
6. Spices – Use caution with key offenders: coriander, poppy seeds, pepper, paprika, cumin, saffron
7. Soaps and detergents – Choose those without phthalates, parabens and sodium laureate sulfate (SLS).  Check out EWG's guide to healthy cleaning products.
8. Carpeting – Install hardwood flooring wherever possible and get rid of the carpet due to build up of dust mites and other allergens.
9. Wall paint – Avoid volatile organic compounds in your air by using low VOC emitting paints
10. Declutter  – Take a good look around the house and eliminate “dust catchers" like silk flowers, stuffed animals & knick-knacks. 
11. Dry-cleaned clothes – Air them out outside with plastic off before bringing inside to let the chemicals off-gas.  Better yet use a green dry-cleaner, like Revolutionary Cleaners.
12. HVAC filters – Change filters every 1-2 months minimum.  Install HEPA filters with higher allergen rating.  Switching frequently allows the filter to catch more allergens and prevent them from re-circulating.

Final word?  Love your pets but don't sleep with them if you have allergies...

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Saturated Fat Is NOT The Enemy

Nutrition advice has performed some pretty spectacular flip-flops over the past few decades. First nuts were thought to cause heart disease, then eggs were banished from the breakfast table only to be welcomed back later. Margarine was first deemed healthier than butter—until researchers determined that the trans fats were much harder on the arteries.

Saturated Fats De-Villainized

Yes you heard me right... the time has come for saturated fats to be de-villainized as cause of all heart disease. 

 "The mantra that saturated fat must be removed to reduce the risk of cardiovascular disease has dominated dietary advice and guidelines for almost four decades," says Dr Aseem Malhotra author of a recent editorial in BMJ.  And it's time for that to change!

Scientists universally accept that trans fats—found in many fast foods, bakery products, and margarines—increase the risk of cardiovascular disease through inflammatory processes. But “saturated fat” is another story. The mantra that saturated fat must be removed to reduce the risk of cardiovascular disease has dominated dietary advice and guidelines for almost four decades. Yet scientific evidence shows that this advice has, paradoxically, increased our cardiovascular risks. Furthermore, the obsession with levels of total cholesterol, which has led to the overmedication of millions of people with statins, has diverted our attention from the more egregious risk factor of atherogenic dyslipidemia.

Saturated fats, like butter, provide essential nutrients

Recent studies have not supported any significant association between saturated fat intake and cardiovascular risk. Instead, it has been found to be protective. The source of the saturated fat may be important. Organic butter is a great provider of vitamins A and D and there is a link between vitamin D deficiency and a significantly increased risk of cardiovascular mortality.

Butter is a key source of the most easily utilized form of Vitamin A, required for support of skin and organs, including endocrine glands, the immune system and the brain. And butter is loaded with antioxidants! It contains vitamin E, good cholesterol (the type that is not oxidized) and is important for brain function. It is a natural source of conjugated linoleic acids (CLA), which show promise in research for holding weight to a normal range and preventing diabetes.

Processed meats, not organic, pasture-raised dairy and beef, are dangerous...

One study showed that higher concentrations of plasma palmitoleic acid, a fatty acid mainly found in dairy foods, was associated with higher concentrations of high density lipoprotein, lower concentrations of triglycerides and C reactive protein, reduced insulin resistance, and a lower incidence of diabetes in adults.  Red meat is a major source of saturated fat. Consumption of processed meats, but not red meat, has been associated with coronary heart disease and diabetes mellitus, which may be explained by nitrates and sodium as preservatives.

Carbohydrates, especially processed ones may be a bigger risk factor for inflammation & heart disease.

Saturated fat may raise LDL cholesterol. But compared to carbohydrates, it also raises HDL cholesterol and lowers triglycerides. If we looked just at LDL, we would predict that saturated fat raises heart disease risk. If we looked at the effect of saturated fat on HDL and triglycerides, we would suppose that saturated fat lowers that risk. If we looked at the combination, we would predict that saturated fat is relatively neutral for heart disease risk compared to carbohydrates.

Dr. Malhotra's editorial suggests the following: 

• Low-saturated-fat diets cut levels of lower-risk large, buoyant LDL particles rather than the small, dense LDL particles thought to worsen cardiovascular disease. 
• Dietary saturated fat may actually protect against cardiovascular risk. 
• Low-fat diets promote an atherogenic pattern of blood lipids and worsen insulin resistance. 
• Low total-cholesterol levels are "associated with cardiovascular death, indicating that high total cholesterol is not a risk factor in a healthy population."
• Even in secondary prevention, no cholesterol-lowering drug besides statins has shown survival benefit, supporting the hypothesis that the benefits of statins are independent of their effects on cholesterol. 
• The "Mediterranean diet" confers three times the survival benefit in secondary prevention, compared with statins; it led to a 30% improvement compared with a "low-fat" diet in the PREDIMED study.

So here's my list of the Top Ten Saturated Fats you can enjoy guilt-free!

1. Coconut oil 
2. Egg yolks
3. Avocado
4. Organic pastured, cultured butter or Ghee
5. Organic dark chocolate
6. Sardines
7. Raw organic cheese
8. Brazil nuts
9. Macademia nuts
10. Cashews

Read the BMJ editorial here