Stewed Apples with cinnamon - Healing Recipe for a Healthy Gut

 

Stewed Healing Apples and Immune Cofactors

Foods confer information to humans through the direct delivery of micro and macronutrients via different signalling mechanisms. The immune system in the gastrointestinal system is a highly active component of human health and its bacterial load, in conjunction with the foods selected confer a wide range of opportunities for the delivery of information to down-regulate inflammation and heal the gut
 

Functional digestive tract conditions reflect a change in the relationship between the host "microbes" and the mucosal immune and nervous system. These result in a wide range of distressing symptoms for which there are a variety of strategies, but no single intervention of consistent benefit.  However, food choices and types can dramatically affect the gut microbes and encourage healing.  

 

This immune modulating food combination may be eaten for breakfast and dinner or as a meal substitute (no more than 1 substitution per day for many days) and as a quick and soothing snack.

Recipe:

Ingredients for primary stage

• 6 Rome or Granny Smith cooking apples (or apples of choice preferably grown organically)
• 1/2 cup water
• 1/2 cup raisins/sultanas (for added sweetness and fibre)
• 2 tsp. cinnamon

Directions

Peel and core the apples and chop them into small evenly sized pieces.
Put all the ingredients in a covered, heavy-bottomed pan and cook for about 15 minutes, stirring regularly. Cook until soft with rough shapes, no longer identifiable as apple slices. The colour should be a russet brown with the cinnamon effect.
These may be eaten warm, or cold. I suggest making up as many ramekins (sized to hold 1 – 1.5 apple equivalent in each and covered and put in the fridge for easy access.

Ingredients for secondary stage

• 1 tsp. of larch arabinogalactans stirred into the apple
• 1 Saccharomyces Boulardii 250mg capsule sprinkled on the top – or swallowed separately
• 1 mix of Bifidobacteria (mixed strains) (500mg) 5billion CFU sprinkled on top – or swallowed separately
• 1 x LGG sprinkled on top – or swallowed separately
• ½ container of organic natural yogurt or soy equivalent
• Add 6-8 blueberries and 4-5 almonds in their skins
• Finally, if required, a teaspoon of Manuka honey

http://www.nleducation.co.uk

Top Ten Lessons on Diet & Longevity From Non-Industrialized Cultures...

Photo courtesy of www.freedigitalphotos.net

Characteristics of Traditional Diets

1. The diets of healthy, nonindustrialized peoples contain no refined or denatured foods or ingredients, such as refined sugar or high fructose corn syrup; white flour; canned foods; pasteurized, homogenized, skim or lowfat milk; refined or hydrogenated vegetable oils; protein powders; artificial vitamins; or toxic additives and colorings.
2. All traditional cultures consume some sort of animal food, such as fish and shellfish; land and water fowl; land and sea mammals; eggs; milk and milk products; reptiles; and insects. The whole animal is consumed­--muscle meat, organs, bones and fat, with the organ meats and fats preferred.
3. The diets of healthy, nonindustrialized peoples contain at least four times the minerals and water-soluble vitamins, and TEN times the fat-soluble vitamins found in animal fats (vitamin A, vitamin D and vitamin K₂--Price's "Activator X") as the average American diet.
4. All traditional cultures cooked some of their food but all consumed a portion of their animal foods raw.
5. Primitive and traditional diets have a high content of food enzymes and beneficial bacteria from lacto-fermented vegetables, fruits, beverages, dairy products, meats and condiments.
6. Seeds, grains and nuts are soaked, sprouted, fermented or naturally leavened to neutralize naturally occurring anti-nutrients such as enzyme inhibitors, tannins and phytic acid.
7. Total fat content of traditional diets varies from 30 percent to 80 percent of calories but only about 4 percent of calories come from polyunsaturated oils naturally occurring in grains, legumes, nuts, fish, animal fats and vegetables. The balance of fat calories is in the form of saturated and monounsaturated fatty acids.
8. Traditional diets contain nearly equal amounts of omega-6 and omega-3 essential fatty acids.
9. All traditional diets contain some salt.
10. All traditional cultures make use of animal bones, usually in the form of gelatin-rich bone broths.

Dietary Guidelines

1. Eat whole, unprocessed foods.
2. Eat beef, lamb, game, organ meats, poultry and eggs from pasture-fed animals.
3. Eat wild fish (not farm-raised) and shellfish from unpolluted waters.
4. Eat full-fat milk products from pasture-fed cows, preferably raw and/or fermented, such as raw milk, whole yogurt, kefir, cultured butter, whole raw cheeses and fresh and sour cream. (Imported cheeses that say "milk" or "fresh milk" on the label are raw.)
5. Use animal fats, especially butter, liberally.
6. Use traditional vegetable oils only--extra virgin olive oil, expeller-expressed sesame oil, small amounts of expeller-expressed flax oil, and the tropical oils--coconut oil, palm oil and palm kernel oil.
7. Take cod liver oil regularly to provide at least 10,000 IU vitamin A and 1,000 IU vitamin D per day.
8. Eat fresh fruits and vegetables--preferably organic--in salads and soups, or lightly steamed with butter.
9. Use whole grains, legumes and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid, enzyme inhibitors and other anti-nutrients.
10. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
11. Prepare homemade meat stocks from the bones of chicken, beef, lamb and fish and use liberally in soups, stews, gravies and sauces.
12. Use filtered water for cooking and drinking.
13. Use unrefined salt and a variety of herbs and spices for food interest and appetite stimulation.
14. Make your own salad dressing using raw vinegar, extra virgin olive oil and a small amount of expeller-expressed flax oil.
15. Use natural sweeteners in moderation, such as raw honey, maple syrup, maple sugar, date sugar, dehydrated cane sugar juice (sold as Rapadura) and stevia powder.
16. Use only unpasteurized wine or beer in strict moderation with meals.
17. Cook only in stainless steel, cast iron, glass or good quality enamel.
18. Use only natural, food-based supplements.
19. Get plenty of sleep, exercise and natural light.
20. Think positive thoughts and practice forgiveness.

Dietary Dangers

1. Do not eat commercially processed foods such as cookies, cakes, crackers, TV dinners, soft drinks, packaged sauce mixes, etc. Read labels!
2. Avoid all refined sweeteners such as sugar, dextrose, glucose, high fructose corn syrup and fruit juices.
3. Avoid white flour, white flour products and white rice.
4. Avoid all hydrogenated or partially hydrogenated fats and oils.
5. Avoid all refined liquid vegetable oils made from soy, corn, safflower, canola or cottonseed.
6. Do not use polyunsaturated oils for cooking, sautéing or baking.
7. Avoid foods fried in polyunsaturated oils or partially hydrogenated vegetable oils.
8. Do not practice veganism. Animal products provide vital nutrients not found in plant foods.
9. Avoid products containing protein powders as they usually contain carcinogens formed during processing; and consumption of protein without the cofactors occurring in nature can lead to deficiencies, especially of vitamin A.
10. Avoid processed, pasteurized milk; do not consume ultrapasteurized milk products, lowfat milk, skim milk, powdered milk or imitation milk products.
11. Avoid factory-farmed eggs, meats and fish.
12. Avoid highly processed luncheon meats and sausage.
13. Avoid rancid and improperly prepared seeds, nuts and grains found in granolas, quick rise breads and extruded breakfast cereals, as they block mineral absorption and cause intestinal distress.
14. Avoid canned, sprayed, waxed and irradiated fruits and vegetables. Avoid genetically modified foods (found in most soy, canola and corn products).
15. Avoid artificial food additives, especially MSG, hydrolyzed vegetable protein and aspartame, which are neurotoxins. Most soups, sauce and broth mixes and most commercial condiments contain MSG, even if not indicated on the label.
16. Individuals sensitive to caffeine and related substances should avoid coffee, tea and chocolate.
17. Avoid aluminum-containing foods such as commercial salt, baking powder and antacids. Do not use aluminum cookware or deodorants containing aluminum.
18. Do not drink fluoridated water.
19. Avoid distilled liquors.
20. Limit use of a microwave oven.

http://www.westonaprice.org/

Safer skin care - do you know what's in your products?

Photo courtesy of www.freedigitalphotos.net

Recent studies have shown that we actually acquire more toxins through skin absorption and inhalation than we do through the foods that we eat. This makes our personal care products a big contender in our overall health and well-being. If you feel like you are eating healthy and taking the right supplements but still lacking in energy or having health challenges, take a look in your bathroom and see what is in all those products that are used daily.

Since the skin is the body's largest organ, there is a substantial surface area through which toxic chemicals can enter the body. When you rub chemicals on to the skin, they can pass straight through and enter the bloodstream within MINUTES! That’s scary, but think how nourishing it could be if you used coconut oil and essential oils with medicinal properties instead.

Everyday we use products on our skin that we think are safe. The truth is that products are not always safe, and manufacturers don't have to tell us so. The federal government does not require companies to provide full disclosure on what chemicals are used to make personal care products. In 1938, the Food and Drug Administration (FDA) granted self-regulation to the cosmetic industry. This means personal care products can be marketed without government approval of ingredients, regardless of what tests show!

There are more than 80,000 chemicals used in our everyday skin products that have not been tested for long-term effects. Even fewer have been tested in combination with other chemicals. In a typical day, you might be exposed to hundreds of different chemicals, many of which are suspected of promoting cancer or disrupting hormones.

Early on, I admit, I was completely overwhelmed with the fact that I needed to not only change everything I was eating, but also needed to switch out all my personal care products. Was it really that important? It seemed a little overboard to me at first, until I started to dig deeper. As I was switching out all of my products, I was completely blown away by how toxic they were - both conventional and "natural" products!

Petrochemicals are a toxic group of chemicals that are rampant in personal care products. Petrochemicals are derived from petroleum or natural gas. Some do not absorb into the skin very well, so they smother the skin and can keep it from functioning properly, while other petrochemicals can absorb straight through the skin and scalp directly into the bloodstream, weakening the body and promoting disease.

Studies have found that oral and topical application of petrochemicals in rodents resulted in anemia, kidney degeneration, and nerve damage to the brain and spinal cord. Even more disturbing was that several animals died before the study ended!

Here are some Common Petrochemicals to Watch Out for:

Isopropyl alcohol: Isopropyl alcohol is found in hair color products, body lotions and perfumes, as well as shellac and antifreeze. What makes them think this is a good ingredient to add to items we put on our skin? It causes the skin to age more rapidly than it otherwise would, because it is a drying, irritating solvent that strips the skin of moisture, creating vulnerability to bacteria and viruses.

Propylene Glycol (PG) and Butylene Glycol: These are also found in anti-freeze. The Environmental Protection Agency (EPA) considers propylene glycol so toxic that workers are required to wear protective clothing when handling it, and it is disposed of by burying it in the ground. PG is found in a lot of food as well!

Mineral Oil: Found in products like body oil, bath oils, and baby oil, mineral oil is derived from crude oil. While it may seem to leave the skin initially soft and smooth, it coats it like plastic. This hinders your skin's ability to breathe and eliminate toxins. Mineral oil also causes premature aging of skin.

Sodium Lauryl Sulfate (SLS) and Sodium Laureth Sulfate: These are used in 90% of cosmetics that foam. This is the second most concentrated ingredient in shampoos. It’s also commonly found in shower gels, bubble baths and toothpastes. Among a host of other side effects, SLS can damage the immune system as well as cause separation of skin layers, causing inflammation to the skin.

Diethanolamine (DEA), Monoethanolamine (MEA) and Triethanolamine (TEA): These are hormone disrupting chemicals that can form cancer-causing nitrates when combined with other chemicals. Found in shampoo, shaving cream, bubble baths and lotions for softening skin. They've been banned in Europe, and they've been shown to cause cancer in laboratory animals.

Phthalates: Found in hairsprays, lipstick and nail polish, these may not be listed on labels, since they can be hidden under the term "perfume" (just as food chemicals are hidden under the name “natural flavors”). Phthalates affect the lungs, liver and kidneys and have been linked to fertility issues. DEHP has been classified as a "probable human carcinogen" by the EPA.

Triclosan: This is used in almost all antibacterial soaps and products. The EPA registers Triclosan as a pesticide, and it is suspected of causing cancer.

Ethanol: This petrochemical allows liquids to flow more easily, but when it is used in conjunction with other chemicals, studies show they may be carcinogenic.

DMDM and Imidazolidinyl (Urea): These are preservatives that often release formaldehyde and may cause many symptoms, including joint pain, allergies, depression, headaches, and chest pains.

Polyethylene Glycol (PEG): This carcinogenic petroleum ingredient leaves skin vulnerable to bacteria.

Parobens: Parobens are found in underarm deodorants and other cosmetics. These chemicals have been discovered in breast cancer tissue.

1,4- Dioxane: It’s found in ingredient lists under these names and suffixes: myreth, oleth, laureth, ceteareth, any other eth, PEG, polyethylene, polyethylene glycol, polyoxyethylene, or oxynol. 1,4-dioxane is a chemical "known to the State of California to cause cancer". It is also suspected to be toxic to the kidneys, respiratory system and nervous system.

The most frustrating part is that 1,4-Dioxane and all of its incarnations are not only showing up in conventional personal care products, but also in leading "natural" and "organic" branded products.  They are readily available, so many people get tricked into thinking that these are better options. Some leading "natural" or "organic" brands found to contain 1,4-Dioxane are Giovanni Organic Cosmetics, JASON; Organic, Kiss My Face, and Nature's Gate Organics.

Read the ingredient list of a health and beauty product as if each ingredient were something that you might put in your mouth. These ingredients will have familiar names, not 30 letter words that we can’t pronounce. Many natural soaps contain olive oil, coconut oil, cocoa butter, and organic botanical extracts. 


knowthecause.com

PCOS - Are you one of the thousands of women who suffer from it?

Photo courtesy of www.freedigitalphotos.net

Polycystic Ovary Syndrome (PCOS), the most common metabolic disorder of reproductive-age women
in the United States, is generally known as a reproductive disorder but is also associated with lifethreatening  medical illnesses. In the U.S., six million reproductive-age women are affected with the
syndrome. PCOS is generally considered a syndrome rather than a disease because it manifests itself
through a group of signs and symptoms that can occur in any combination, rather than having one known cause or presentation.

• Affects an estimated 10% of all women and most don't even know they have it
• Is naturally treatable with changes in diet and exercise
• Is the leading cause of infertility in women.
• PCOS is generally considered a syndrome rather than a disease (though it is sometimes called
  Polycystic Ovary Disease) because it manifests itself through a group of signs and symptoms that can occur in any combination, rather than having one known cause or presentation.
• Affects far more than just reproduction
• PCOS is associated with increased risk for endometrial hyperplasia, endometrial cancer, insulin
  resistance, type II diabetes, high blood pressure, high cholesterol, and heart disease.
  
• Infertility in this condition is caused by hormonal changes and poor ovulation as well as recurrent miscarriages and complications of pregnancy.

Symptoms of PCOS

• Irregular or absent periods
• Less frequent ovulation or infertility
• Hirsutism (excessive hair growth on chin or chest, stomach, back)
• Acne or frequent breakouts
• Exhaustion or lack of mental focus (due to alterations in blood sugar)
• Abnormal cholesterol levels (high LDL or low HDL)
• Hair loss on scalp or male pattern thinning
• Decreased sex drive
• Skin tags
• Weight gain or obesity (1/3 of patients with PCOS are normal or underweight!)

LIFESTYLE RECOMMENDATIONS
1. Avoid stress and maintain balance - include stretching & breathing exercises daily and prayer or meditation
2. Avoid alcohol consumption and smoking.
3. Participate in a regular balanced exercise program. High intensity short bursts (20-60 seconds) of activity during the day is recommended to enhance growth hormone release. Also engage in resistance training that works all major muscle groups (work each group at least 2 times a week).
4. Check blood vitamin D levels. Supplement with Vitamin D - optimal blood levels are 40-100 ng/ml.
5. Practice good sleep habits and get between 8-9 hours of sleep a night.
6. Eliminate parabens and BPA and other toxins from your skin care and bath & body products - these chemicals are major endocrine disruptors!


DIET GUIDELINES
1. Avoid all sugars. Replace sugar with xylitol or stevia.  Better yet, kick the sweet habit altogether!
2. Avoid white flour and all refined carbohydrates including cereals and pasta.
3. Get a balance of omega 3's (salmon, mackerel, herring, sardines) and omega 9 fats (olive oil, olives, almonds, hazelnuts, avocados).
4. Choose lean, clean quality protein at each meal such as chicken breast, turkey breast, lean beef, fish (especially salmon and sardines), eggs and whey protein.  Total protein should be 80-100mg per day
5. Avoid hydrogenated vegetable oils and fried foods.
6. Cook with olive oil at a low heat or coconut/grape seed oils at higher heat
7. Snack on vegetables and small amounts of nuts, olives or avocado.
8. Eat 5-9 servings of fresh fruits and vegetables daily (fruits must be limited to 1 -2 per day due to sugar content)
9. Avoid sugary drinks, concentrated sweets, fast food and processed foods.  If it comes in a package with a label, limit it!
10.  Don't forget to start your day with a high protein breakfast!  At least 20gm will get you off to the right start.  Ideas are eggs, smoked salmon, whey or rice protein smoothies!

Are These Five Pervasive Toxic Chemicals Lurking in your Home? Here's how to find out...

A typical American comes in regular contact with 6,000 chemicals and an untold number of potentially toxic substances on a less frequent basis. There are about 75,000 chemicals regularly manufactured and imported by U.S. industries, so you could potentially be exposed to any number of them.


Given the vast amounts of chemicals in the environment, it's not too surprising that the CDC's Fourth National Report on Human Exposure to Environmental Chemicals found an average of 212 chemicals in Americans' blood or urine.


Likewise, an Environmental Working Group study found that blood samples from newborns contained an average of 287 toxins, including mercury, fire retardants, pesticides, and Teflon chemicals, and this is from exposures they received before birth.


When it comes to the potentially hazardous chemicals you and your family are exposed to as you go about your daily lives, it can easily feel overwhelming. There are chemicals literally everywhere, but rather than feeling burdened by the thought I encourage you instead to focus on simple steps you can take to reduce your risk.


A good starting point, as CNN as suggested above, is to focus on avoiding some of the most pervasive, and most toxic, chemicals that are virtually guaranteed to be in your home right now. 

Here are the top 5

1. BPA — Bisphenol A BPA is used to make lightweight, clear, heat-resistant plastic. It's also used in epoxy resins.
   A growing body of research suggests that BPA poses a potential cancer risk and may disrupt the extremely sensitive chemical signals in your body called the endocrine system.
   To avoid it, buy stainless steel bottles and glass food storage containers. Switch to fresh or frozen vegetables instead of canned. If you buy plastic, check for the number on the bottom — if there is a number 7, assume the container contains BPA unless it explicitly says otherwise.
   
2. Phthalates This family of chemicals softens plastics. Phthalates are considered endocrine disrupters. Research has also shown phthalates disrupt reproductive development. Avoid shampoos, conditioners and other personal care products that list "fragrance" as an ingredient.
   
3. PFOA — Perfluorooctanoic acid (also called C8) PFOA is used to make Teflon and other nonstick and stain- or water-repellent products. PFOA causes cancer and developmental problems. You can reduce your potential exposure by using stainless steel or cast iron cookware. If you use nonstick cookware, do not overheat it — this releases toxic gas.
   
4. Formaldehyde Formaldehyde is an ingredient in resins that act as a glue in the manufacture of pressed wood products. It is a known human carcinogen, causing cancers of the respiratory or gastrointestinal tract.  Buying furniture free from formaldehyde eliminates much of the exposure you face from the chemical. If you have wood products containing formaldehyde, increase ventilation, reduce humidity with air conditioning or dehumidifiers and keep your home cool.
   Formaldehyde has been shown to cause cancer in animals, and may cause cancer in humans. Other common adverse health effects include fatigue, skin rashes, and allergic reactions. Choosing all natural materials for your clothing and furniture can help cut down on your exposure. 
   
   
   
5. PBDEs — Polybrominated diphenyl ethers PBDEs are a group of chemicals used as flame retardants. Toxicology tests show PBDEs may damage your liver and kidneys and affect your brain and behavior. Try to find products without PBDE flame retardants and be sure to sweep up dust.  Another common source of PBDEs is your mattress, and since you can spend up to a third of your life in bed, this is a significant health concern. Mattress manufacturers are not required to label or disclose which chemicals their mattresses contain. Look for 100 percent wool, toxin-free mattresses.
   

FODMAPs?! The Diet That May Eliminate Your IBS Symptoms!

Are you looking for relief from your IBS symptoms?

Symptoms of Irritable Bowel Syndrome include abdominal bloating and distension, excess wind (flatulence), abdominal pain, nausea, changes in bowel habits (diarrhea, constipation, or a combination of both), and other gastrointestinal symptoms.

What are the FODMAPs?

FODMAPs are found in the foods we eat. FODMAPs is an acronym for:

• Fermentable
• Oligosaccharides (eg. Fructans and Galactans)
• Disaccharides (eg. Lactose)Monosaccharides (eg. excess Fructose)
• Polyols (eg. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)

This is a collection of molecules found in food, that can be poorly absorbed by some people. When the molecules are poorly absorbed in the small intestine of the digestive tract, these molecules then continue along their journey along the digestive tract, arriving at the large intestine, where they act as a food source to the bacteria that live there normally. The bacteria then digest/ferment these foods and can cause symptoms of Irritable Bowel Syndrome.

Where are FODMAPs found?

• Excess Fructose: Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup, Corn Syrup Solids
• Fructans: Artichokes (Globe), Artichokes(Jerusalem), Asparagus, Beetroot, Chicory, Dandelion leaves, Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Raddicio lettuce, Spring Onion (white part), Wheat (in large amounts), Rye (in large amounts), Inulin, Fructo-oligosaccharides.
• Lactose: Milk, icecream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, margarine, soft unripened cheeses (eg. ricotta, cottage, cream, marscarpone).
• Galacto-Oligosaccharides (GOS): Legume beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas
• Polyols: Apples, Apricots, Avocado, Cherries, Longon, Lychee, Nectarines, Pears , Plums, Prunes, Mushrooms, Sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and Isomalt (953).

The most common FODMAP is fructose!

What is fructose?

Fructose is a monosaccharide, or single sugar. It is found in three main forms in the diet as:

• fructose in fruits, honey and some root vegetables
• part of the disaccharide, or double sugar, sucrose. Sucrose is made up of glucose and fructose.
• Sucrose is also known as table sugar.
• fructans in some vegetables and wheat. Fructans are short chains of fructose. They are also called inulins and fructo-oligosaccharides.

Fructose is the sweetest of all naturally occurring carbohydrates. For this reason it is often added as a sweetening ingredient in prepared foods. Since it is sweeter than table sugar, smaller amounts of fructose are needed to get the same sweetness.


How do I go on the FODMAPs diet?

During your elimination trial, it is recommended that you eliminate all FODMAPs either significantly or entirely. Most patients will begin to feel significantly better within a few hours and a few days, but will take up to two weeks to feel fully healthy. A minority of patients have reported that it took up to three months to fully recover. After recovery, you can begin to gradually reintroduce foods using the steps outlined at the end of this article.

Many IBS sufferers with generally mild symptoms will find that a general reduction of fructose intake alone significantly relieves them of their symptoms. Other individuals will find that they must significantly reduce their intake of all FODMAPs to experience relief. You may find over time that eating certain FODMAPs does not bother you.

Finally, it should be noted that fructose – the ubiquitous simple sugar – is often allowed in “safe foods” if the food also contains a glucose-to-fructose ratio greater than one. This is because research shows that ingesting glucose at the same time as fructose (and in the same quantities as fructose) eases fructose absorption.

Is it dangerous to limit fructose intake?

In short: no. While carbohydrates are an essential source of energy, refined sugars are anything but and current research shows that fructose may be best ingested in strict moderation.

Further, some sources report that a modern diet contains upwards of ten times the amount of sugar humans ingested for much of evolution. This may help to explain why fructose malabsorption is found in up to 40% of inhabitants of western countries. You will still be ingesting a significant level of glucose and other carbohydrates. Overall, limiting your fructose intake will likely be beneficial to your health. But when in doubt, listen to your body (and, of course, doctor). It is also not inherently dangerous to limit other FODMAPs, but missing out on whole food groups could easily lead to a diet missing in nutrients and lacking in vitamins.

Which foods contain FODMAPs?

The best way to determine the fructose content of a given food is to use publicly available USDA data.

To save you some time, and to bring your attention to foods which contain non-fructose FODMAPs, the list below names some foods that you will definitely want to avoid at least initially. .

Fruits

Most fruits which are excluded are excluded due to excessive fructose content, or greater than a 1:1 Fructose:Glucose ratio. Also, some contain Polyols.

• Apples
• Apricots
• Cherries
• Mango
• Pears
• Nectarines
• Peaches
• Pears
• Plums and prunes
• Watermelon
• High concentration of fructose from canned fruit, dried fruit or fruit juice

Grains

• Rye
• Wheat

Lactose-Containing Foods

• Custard
• Ice cream
• Margarine
• Milk (cow, goat, sheep)
• Evaporated milk
• Condensed milk
• Milk powder
• Soft cheese, including cottage cheese and ricotta
• Yogurt
• Greek yogurt

Legumes

• Many legumes contain Galacto-Oligosaccharides (GOS).
• Baked beans
• Chickpeas
• Lentils
• Kidney beans

Sweeteners

• Sweeteners which end in -ol are excluded because they are fermentable polyols.
• Fructose
• High fructose corn syrup
• It should be noted that HFCS actually only contains marginally more fructose than glucose as compared to refined sucrose. It is included in this list only because it was found on another list (better safe than sorry), and because it still has a F:G ratio greater than 1. The accuracy of this entry will be checked soon for validity.
• Corn syrup solids
• See above
• Palm sugar
• Honey
• Agave nectar
• Isomalt
• Maltitol
• Mannitol
• Sorbitol
• Xylitol

Vegetables

• Vegetables may be on this list for containing fructans.
• Artichokes
• Asparagus
• Avocado
• Beets
• Broccoli
• Brussel sprouts
• Cabbage
• Cauliflower
• Garlic
• Garlic is possibly okay to consume, but should not be ingested in large quantities.
• Fennel
• Leeks
• Mushrooms
• Okra
• Onions
• Onions have recently been reported to be especially troublesome. It is best to completely avoid them.
• Peas
• Radiccio lettuce
• Scallions (white parts)
• Shallots
• Sugar snap peas
• Snow peas

So, what’s safe to eat?
It’s best to obtain your calories principally from a source that is indisputably fodmap-friendly (such as rice or meat). In moderation, however, the following foods are safe to eat on a low-FODMAP diet.

Fruits

• Banana
• Blueberry
• Grapefruit
• Grapes
• Honeydew melon
• Kiwi
• Lemon
• Lime
• Mandarine oranges
• Orange
• Raspberry
• Strawberry

Sweeteners

• Artificial sweeteners that do not end in -ol
• Glucose
• Maple syrup
• Sugar (sucrose)

Lactose Alternatives 

• Butter
• Hard cheeses
• Brie (exceptional cheese)
• Camembert (exceptional cheese)
• Lactose-free products, such as lactose-free ice cream and yogurt
• Gelato
• Rice milk
• Sorbet

Vegetables

• Bok choy
• Carrots
• Celery
• Corn
• Eggplant
• Green beans
• Lettuce
• Parsnip
• Scallions (green parts only)
• Tomato
• Reintroducing foods/Moving beyond the elimination phase

Once you are symptom-free, you may attempt to reintroduce foods in order to determine exactly what was causing your symptoms. There are really no established guidelines on how to best do this – it varies from individual to individual. Key concepts, however, follow:

1. Write it down! Be scientific. Keep a food diary. Your future self will thank you.
2. Only reintroduce one food at a time.
3. Wait ~72 hours for symptoms to reappear before moving on to the next food

Balancing Your Brain Chemistry: Testing and Treating Neurotransmitter Imbalances

Neurotransmitters are molecules that regulate brain function. They are chemicals which relay messages from nerve to nerve both within the brain and outside the brain. They also relay messages from nerve to muscle, lungs, and intestinal tracts.

They can accentuate emotion, thought processes, joy, elation and also fear, anxiety, insomnia and that terrible urge to over indulge in food, alcohol, drugs, etc.

In short, neurotransmitters are used all over the body to transmit information and signals. They are manufactured and used by neurons (nerve cells) and are release into the synaptic clefts between the neurons.  

These brain chemicals communicate information throughout our brain and body.  They relay signals between nerve cells, called “neurons.”  The brain uses neurotransmitters to tell your heart to beat, your lungs to breathe, and your stomach to digest.  They can also affect mood, sleep, concentration, weight, and can cause adverse symptoms when they are out of balance. Neurotransmitter levels can be depleted many ways.  As a matter of fact, it is estimated that 86% of Americans have suboptimal neurotransmitter levels.  Stress, poor diet, neurotoxins, genetic predisposition, drug (prescription and recreational), alcohol and caffeine usage can cause these levels to be out of optimal range.

There are two kinds of neurotransmitters – INHIBITORY and EXCITATORY.  Excitatory neurotransmitters are not necessarily exciting – they are what stimulate the brain.  Those that calm the brain and help create balance are called inhibitory.  Inhibitory neurotransmitters balance mood and are easily depleted when the excitatory neurotransmitters are overactive.  

Inhibitory Neurotransmitters

• SEROTONIN is an inhibitory neurotransmitter – which means that it does not stimulate the brain.  Adequate amounts of serotonin are necessary for a stable mood and to balance any excessive excitatory (stimulating) neurotransmitter firing in the brain.  If you use stimulant medications or caffeine in your daily regimen – it can cause a depletion of serotonin over time.  Serotonin also regulates many other processes such as carbohydrate cravings, sleep cycle, pain control and appropriate digestion.  Low serotonin levels are also associated with decreased immune system function.
• GABA is an inhibitory neurotransmitter that is often referred to as “nature’s VALIUM-like substance”.  When GABA is out of range (high or low excretion values), it is likely that an excitatory neurotransmitter is firing too often in the brain.  GABA will be sent out to attempt to balance this stimulating over-firing.
• DOPAMINE is a special neurotransmitter because it is considered to be both excitatory and inhibitory.  Dopamine helps with depression as well as focus, which you will read about in the excitatory section.

Excitatory Neurotransmitters

• DOPAMINE is our main focus neurotransmitter.  When dopamine is either elevated or low – we can have focus issues such as not remembering where we put our keys, forgetting what a paragraph said when we just finished reading it or simply daydreaming and not being able to stay on task.  Dopamine is also responsible for our drive or desire to get things done – or motivation.  Stimulants such as medications for ADD/ADHD and caffeine cause dopamine to be pushed into the synapse so that focus is improved.  Unfortunately, stimulating dopamine consistently can cause a depletion of dopamine over time.
• NOREPINEPHRINE is an excitatory neurotransmitter that is responsible for stimulatory processes in the body.  Norepinephrine helps to make epinephrine as well.  This neurotransmitter can cause ANXIETY at elevated excretion levels as well as some “MOOD DAMPENING” effects.  Low levels of norepinephrine are associated with LOW ENERGY, DECREASED FOCUS ability and sleep cycle problems.
• EPINEPHRINE is an excitatory neurotransmitter that is reflective of stress.  This neurotransmitter will often be elevated when ADHD like symptoms are present.  Long term STRESS or INSOMNIA can cause epinephrine levels to be depleted (low).  Epinephrine also regulates HEART RATE and BLOOD PRESSURE.

How do we measure neurotransmitters?
Normally the neurotransmitter is released in response to an electric signal. After binding to the receptor site on the second neuron, the chemical is then recycled. However, only about 60% of the neurotransmitter is recycled. The rest is carried away in the blood stream and excreted in the urine. We can measure urinary levels of neurotransmitters, and get a good idea of their levels within the body.

We measure neurotransmitters directly. It has been found that blood and saliva levels are not particularly useful. Some of the neurotransmitters, epinephrine in particular, have wildly fluctuating levels depending on the person’s sate of mind. (If we are approaching them with a needle to draw blood, the levels will be very high within a few seconds, so blood levels do not give us a picture of the person’s rising neurotransmitter levels. )

Urine levels seem to be representative of what is actually going on in the system.

When we see low urinary levels we can be sure that the body’s stores are low. When we see high urinary levels, the issue is more confusing. In over 90% of cases we can be sure that although levels are apparently high, this only relates to biological activity of the hormone. In actual fact, the total body stores are almost certainly low.

We see this particularly in people who are taking antidepressant medication, especially serotonin reuptake inhibitors like Prozac, Paxil, Wellbutrin. These medications prevent the nerve cells from taking Serotonin back out of the system (hence the name, re-uptake inhibitors).

However, since the levels are high at the synaptic junction, the body thinks that the levels are high overall, and makes every effort to get rid of as much serotonin as possible. Since the neurotransmitters are excreted in the urine, we therefore see high urinary levels. Not only does the body try to get rid of the neurotransmitters, it also stops making them, in an effort to reduce the levels at the synaptic junction. In the long run, total body stores are depleted, and eventually the urine levels will fall.

Highly depressed moody people are extremely low in serotonin and norepinephrine, but will probably have high urinary levels because they are losing so much at any given point in time.

If they have insomnia, it is likely that their dopamine and/or PEA levels is high.

Highly agitated anxious irritated people will probably have high epinephrine, norepinephrine and dopamine, and relatively low serotonin levels. They may also have markedly elevated PEA levels.

In addition, the sex hormones influence multiple neurotransmitters. Estrogen has an anti-dopamine effect, in addition to inducing the formation of new synapses.

Progesterone increases the effect of GABA and reduces neurotransmitter activity. Estradiol decreases the level of the enzyme which inactivates the serotonin and dopamine (monoamine oxidase, MAO), thus effectively increases the effects of serotonin and dopamine, where progesterone decreases their effects.

DHEA enhances the effect of serotonin and norepinephrine, thus it enhances cognitive function and reduces depression. Cortisol inhibits the release of catecholamines, and increases the effect of GABA, thus reducing anxiety.  

TREATING NEUROTRANSMITTER IMBALANCES:

1 - We can increase our dietary intake of tryptophan. American diets tend to be high in carbohydrate and low in protein. Foods high in tryptophan are mostly high protein foods:

• Cottage cheese (dry) 450 mg per cup
• Cottage cheese (creamed) 336 mg per cup
• Fish and other seafoods 800-1300 mg per pound
• Meats 1000-1300 mg per pound
• Poultry 600-1200 mg per pound
• Peanuts, roasted with skin 800 mg per cup
• Sesame seeds 700 mg per cup
• Dry, whole lentils 450 mg/cup
  

2 - We can increase our amount of exercise. Exercise leads to more efficient use of insulin, thus reducing insulin resistance and decreasing the amount of food which is stored as fat. When the cells process nutrients better, they make neurotransmitters better.
3  Reduce our intake of caffeine and alcohol. Caffeine makes the body think is it under stress, which raises the cortisol level, raises the insulin level, and causes carbohydrates to be deposited as fat.  Alcohol will deplete seretonin levels over time
4 - Make sure that blood chemistry is in balance.

MIMICS OF DEPRESSION:

• Hypothyroidism can cause a picture similar to depression, and is easily correctable.
• Vitamin B12 and folate deficiencies can also cause a depression like mimic.
  

5 -  We can supplement the needed amino acids and cofactors,so that the body can make the required neurotransmitters.

Remember that neurotransmitters are all over the body and that they are interdependent. We cannot change one level without causing a ripple effect in all the other neurotransmitters. We can start with serotonin, but we need to add support for all the other neurotransmitters whose levels are not optimal.


6 - Dr Carnahan will retest the urine levels every 6-8 weeks, until they are optimal.

Call today for more information on how Dr Carnahan can help you balance your neurotransmitters #303-443-9590