Food

Food
Eat Whole Foods
If it comes in a packet or has been processed, you probably shouldn’t be eating it.

An important factor that determines the quality of foods we eat, is how it’s grown, harvested and/or raised.
The highest quality produce (fruits and vegetables) is local and organic;
the highest quality meat, dairy products, and eggs come from pasture-raised animals; and
the highest quality fish is wild-caught.

The number 1 cause of massive inflammation , toxicity and decreased immune response is Acidity.
Body acidity is caused by poor diet, toxins, heavy metals, electromagnetic pollution, dental infections and negative emotions.
You have to be alkaline for your body to heal.

Cause #2 of massive inflammation, toxicity and decrease immune response: FREE RADICALS AND EXCITOTOXINS !
Long before a thyroid disorder is diagnosed, the affected individual has typically been exposed to a varied host of heavy metals, toxic chemicals and/or inadequate nutrition which leads to free radicals and excitotoxins.
FREE RADICALS Free Radicals damage the mitochondrial DNA of the cell! This is the POWERHOUSE of the cell so free radicals alter the cell energy level.

What causes of free radical damage?
Poor Diet…
Toxic chemicals…
Heavy metals…

Diet plays a key role in producing methyl groups.
Too much caffeine, sugar, alcohol, and processed foods may prevent your body from absorbing methyl-­‐related nutrients.
Poor diet and excess sugar increases inflammation as well as homocysteine, C-­‐reactive protein, and uric acid.
Poor quality meats and vegetables are often deficient in B12 and folate are another reason why you want to eat organically.

Mercury

Jan 262017
 

Mercury is highly toxic and generally accumulates in the body and has been shown to cause a variety of problems.

Eat oily fish for omega 3 – salmon, sardines, mackerel etc preferably smaller fish rather than large ones like tuna- they eat the small ones & have accumulated mercury and other heavy metals from the small ones.
Tuna, Swordfish, and Orange Roughie all contain trace amounts of mercury which accumulates over time.

For years mercury – amalgam fillings were used, these are 50% mercury with some copper and silver and those with very sensitive systems appear to react to the minute amounts of mercury that leaches out of fillings over time.

Where there are dis-similar metals in the mouth, eg mercury amalgams and nickel crown, or even braces, and with the mouth having a salt or saline solution, the two dissimilar metals in a saline solution makes a battery. Studies have shown that this “battery” in the mouth causes the mercury to leach out of the amalgam 80 times FASTER.

Fillings have a limited life – 20 -30 years- when due for replacement ensure white fillings are used.

Some people have all amalgam fillings removed, however filling removal must be done very carefully because the process of grinding out the filling can release the mercury as vapour, which can then be inhaled. There are reports of those with only minor thyroid symptoms suddenly experiencing major problems due to mercury poisoning from inhaling vapours during the filling removal process.

visit www.noamalgam.com

Mercury in Fumigants
Where possible, try to eat organic grains since mercury fumigants are commonly used in non organic premises to control pests in buildings that store grains and produce. This is yet another reason why you need to eat organic.

Mercury can be flushed from the body using a combination of herbs but is generally accumulated in the body, so over time it can grow to become a problem.

Foods to Watch

Jan 262017
 

As usual there is lots of conflicting info about but these are what I can make sense of:
In general it is best not to completely eliminate anything if you are already used to eating / drinking it. Complete elimination will most likely create cravings and often result in a replacement which may or may not be better than the original.
eg fat replaced with sugar, dairy replaced with soy, red meat replaced with soy based processed foods.
Eat foods with as little processing as possible, ie whole grains, unprocessed meats rather than processed meats like sausages, cured bacon, crab meat, chicken nuggets etc.

Eliminate as much Sugar as possible- it is hidden in so many things we eat & drink, definitely don’t add sugar eg in coffee / tea, on cereals

Cut back on Coffee,it often has lots of pesticides used in production & these remain in the beans, and the caffeine itself is a problem, it dehydrates, prevents the absorption of Iron and raises cholesterol.

Drink Ginger Tea

Minimise alcohol intake– in general it is toxic to the body, so with every drink you are adding toxins to your body and hoping that the liver can remove them all.

Cut back on dairy foods if you have dairy intolerance, but don’t cut out completely as they are valuable source of calcium. watch for sugar in yogurts etc

Eat oily fish for omega 3 – salmon, sardines, mackerel etc preferably smaller fish rather than large ones like tuna- they eat the small ones & have accumulated mercury and other heavy metals from the small ones

Red meat in moderation- unprocessed – ie not cured bacon or salt dried. good for iron and other minerals. it is a good source of iron and zinc.

Processed White Iodised Salt contains anticaking agents along with  iodine which will be extracted by thyroid. For many this will be fine, but for those with a poorly functioning thyroid, adding more iodine to the body can actually damage it – use unprocessed sea salt or pink rock salt.

Vitamin D – get from regular sunlight exposure 10 min at a time
Vitamin C from real foods – Ascorbic acid is not vitamin C
Don’t have foods that are fortified with vitamins – fillers (rock) and artificial vitamins

Selenium – many soils are known to be deficient in selenium – seek out foods that contain selenium or consider supplements.
Potatoes – can be good for selenium when baked or lightly fried from raw- not deep fried. Boiling changes the structure & loses some of goodness
Lightly brown only- all foods chips, toast etc, the browner / blacker the surface the more carcinogens may be produced from the browning process.

Bread – whole grain – lots of salt and sugar in a lot of breads.
if you have any gluten sensitivity then cut back on bread and wheat based products, replace with rice base.

Can be good to have some carbs such as slice of bread 5 hours before sleep.

When taking pills / supplements try to take capsules rather than tablets as the tablets use fillers to hold them together and the fillers can contain toxins and block up liver / kidneys.

 

Zinc

Jan 262017
 

The thyroid collects zinc but it also collects many other chemicals that look similar – fluoride, pesticides, toxins from preservatives.
This is why the immune system tries to get rid of these toxins.
The liver is supposed to remove these toxins from the blood, but cant do so if they have been extracted and stored by the thyroid.

The thyroid needs selenium, iodine and zinc to produce some hormones, but if your food does not provide enough, or your stomach is not absorbing it then the thyroid cant do its job properly.

A good source of zinc is unprocessed red meat.

Zinc is an essential mineral that is naturally present in some foods, added to others, and available as a dietary supplement. Zinc is also found in many cold lozenges and some over-the-counter drugs sold as cold remedies.

Zinc is involved in numerous aspects of cellular metabolism. It is required for the catalytic activity of approximately 100 enzymes and it plays a role in immune function, protein synthesis, wound healing, DNA synthesis , and cell division. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence and is required for proper sense of taste and smell. A daily intake of zinc is required to maintain a steady state because the body has no specialized zinc storage system.

Recommended Intakes

 

Recommended Dietary Allowances (RDAs) for Zinc
Age Male Female Pregnancy Lactation
0–6 months 2 mg 2 mg
7–12 months 3 mg 3 mg
1–3 years 3 mg 3 mg
4–8 years 5 mg 5 mg
9–13 years 8 mg 8 mg
14–18 years 11 mg 9 mg 12 mg 13 mg
19+ years 11 mg 8 mg 11 mg 12 mg

 

Sources of Zinc

Food

A wide variety of foods contain zinc. Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products.

Phytates—which are present in whole-grain breads, cereals, legumes, and other foods—bind zinc and inhibit its absorption. Thus, the bioavailability of zinc from grains and plant foods is lower than that from animal foods, although many grain- and plant-based foods are still good sources of zinc.

Selected Food Sources of Zinc
Food Milligrams (mg)
per serving		 Percent DV*
Oysters, cooked, breaded and fried, 3 ounces 74.0 493
Beef chuck roast, braised, 3 ounces 7.0 47
Crab, Alaska king, cooked, 3 ounces 6.5 43
Beef patty, broiled, 3 ounces 5.3 35
Breakfast cereal, fortified with 25% of the DV for zinc, ¾ cup serving 3.8 25
Lobster, cooked, 3 ounces 3.4 23
Pork chop, loin, cooked, 3 ounces 2.9 19
Baked beans, canned, plain or vegetarian, ½ cup 2.9 19
Chicken, dark meat, cooked, 3 ounces 2.4 16
Yogurt, fruit, low fat, 8 ounces 1.7 11
Cashews, dry roasted, 1 ounce 1.6 11
Chickpeas, cooked, ½ cup 1.3 9
Cheese, Swiss, 1 ounce 1.2 8
Oatmeal, instant, plain, prepared with water, 1 packet 1.1 7
Milk, low-fat or non fat, 1 cup 1.0 7
Almonds, dry roasted, 1 ounce 0.9 6
Kidney beans, cooked, ½ cup 0.9 6
Chicken breast, roasted, skin removed, ½ breast 0.9 6
Cheese, cheddar or mozzarella, 1 ounce 0.9 6
Peas, green, frozen, cooked, ½ cup 0.5 3
Flounder or sole, cooked, 3 ounces 0.3 2

https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

Vegetarians

The bioavailability of zinc from vegetarian diets is lower than from non-vegetarian diets because vegetarians do not eat meat, which is high in bioavailable zinc and may enhance zinc absorption. In addition, vegetarians typically eat high levels of legumes and whole grains, which contain phytates that bind zinc and inhibit its absorption.

Vegetarians sometimes require as much as 50% more of the RDA for zinc than non-vegetarians. In addition, they might benefit from using certain food preparation techniques that reduce the binding of zinc by phytates and increase its bioavailability.

Techniques to increase zinc bioavailability include soaking beans, grains, and seeds in water for several hours before cooking them and allowing them to sit after soaking until sprouts form.

Vegetarians can also increase their zinc intake by consuming more leavened grain products (such as bread) than unleavened products (such as crackers) because leavening partially breaks down the phytate; thus, the body absorbs more zinc from leavened grains than unleavened grains.

Adrenal Support

Jan 262017
 

Adrenal support
A daily multivitamin with B-complex and magnesium as well as a class of herbs called adaptogens (Rhodiola, Ashwagandha, Holy Basil)

10 Signs That Your Adrenals Are On Overdrive

Ashwagandha: The Soothing Adaptogen
Ashwagandha has over 4,000 years of traditional use in India. It is considered both a food and a tonic medicine for improving energy, memory and learning, promoting libido, and preventing premature aging. Ashwagandha is calming and anti-inflammatory. It is used to improve sleep, reduce anxiety, improve memory, and reduce inflammation and oxidative stress (damage from inflammation). It boosts the immune system, is included in the treatment of arthritis and can be beneficial in the treatment of fertility challenges.

Dose: 3 to 6 grams of the dried herb in capsule form daily OR 1 to 4 mL (20-80 drops) of tincture, in water, 3 times per day

Cautions: Not for use in pregnancy; though not likely to be a problem, use cautiously if you are sensitive to plants in the nightshade family; avoid with pharmaceutical sedatives and pain medications.

 

Rhodiola: The Spirit Calming, Anti-Anxiety Adaptogen
Rhodiola extract helps promote a calm emotional state and supports strong mental performance, optimal immune function, and hormonal balance. It is a key adaptogen for reducing anxiety. It improves mental and physical stamina, improves sleep, and reduces stress, “burn out,” and irritability. It boosts the immune system, decreases the frequency of colds and infections, and reduces inflammation. It is used in the treatment of chronic fatigue syndrome as well as fibromyalgia. It can be beneficial for poor appetite and as part of a treatment plan for chronic stress headaches.

Dose: 200-400 mg in capsules or tablets daily OR 2-3 mL (40-60 drops) of tincture, in water, 2-3 times daily. Use products standardized to 2-3% rosavin and 0.8-1% salidroside

Cautions: Avoid if you have bipolar depression with manic behavior.

 

Holy Basil: The Vitalizer
Holy or “sacred” basil has been revered in India for over 5,000 years as an herb that calms the mind and spirit, and promotes longevity. In Ayurvedic medicine it is called Tulsi, which means “incomparable one.” It is used to improve energy and relieve fatigue, for its anti-inflammatory and antioxidant actions, and to lower blood glucose, triglycerides, and cholesterol. Holy basil may also protect the liver, helps with nicotine withdrawal, and elevates the mood, especially providing relief from mild depression. While this herb is related to common basil, it is a different species and common basil is not a substitute.

Dose: 2-3 mL (40–60 drops) of tincture, in water, three times daily

Cautions: None known.

 

Shatavari: The Hormonal Harmonizer, Queen of Women’s Adaptogens
Shatavari is considered the “Queen of Herbs” in Ayurvedic medicine, where it is beloved as one of the most powerful rejuvenating tonics for women. It is nourishing and calming, as well as hormonally balancing; it is used for irritability and many hormonal imbalances affecting the mood, for example, emotional symptoms of PMS and menopause. It is also used as a fertility tonic and may be used for vaginal dryness, low libido, and sleep problems in perimenopause. In addition, research suggests benefits for improving immunity, antioxidant activity, improved insulin secretion, reduction in gastric acidity, and the prevention of stress ulcers. It has mild estrogenic and cholesterol-lowering effects.

Dose: 2-4 mL (40-80 drops) of tincture, in water, 2-3 times daily

Cautions: Avoid if you have a history of estrogen-receptor positive cancer.

 

Eleuthero: The Performance and Focus Enhancer
Eleuthero is one of the most well-researched adaptogens. It is used to increase mental alertness and performance, enhance concentration and increase energy and stamina, reduce stress and fatigue, reduce dream-disrupted sleep and insomnia, and enhance immunity and improve detoxification. It is anabolic, which means it helps build muscle and prevents the breakdown of muscle as we age.

Dose: 2-3 g of dried root in capsule daily OR 2-4 mL of tincture, in water, 2-3 times daily

Cautions: There have been rare cases of insomnia reported with Eleuthero; if you have insomnia, either select a different adaptogen, or consider taking only before noon; also Eleuthero is not recommended for those with high blood pressure.

 

Reishi Mushroom: The Immune Nourisher
Reishi mushrooms are highly regarded in Chinese medicine to nourish and support adrenal function. While Reishi is best known for promoting health immunity, resistance to colds and infections, and reducing inflammation, Reishi also helps support the body’s natural abilities to detoxify from environmental exposures, and also calms the nervous system, promoting deeper, more relaxing and restorative sleep.

Dose: 3-9 grams of the dried mushroom in capsules or tablets daily OR 2-4 mL of reishi tincture, in water 2-3 times daily

Cautions: Avoid with blood thinners and medications that lower blood pressure, based on theoretical risks of drug interactions.

 

Adaptogens for women

Adaptogens: Herbs for Beating Stress, Fighting Fatigue & Banishing Cravings

 

Some of Adaptogen products that contain the above herbs include:

Stress Manager (Herb Pharm): A blend of the liquid extracts of Eleuthero root, Reishi fruiting body, Holy Basil leaf, Rhodiola root, and Schisandra berry

Adrenal Health (Gaia Herbs): Capsules with a blend of Ashwagandha, Holy Basil, Rhodiola, Schisandra, and Wild Oats

Vital Adapt (Natura Natural Products): A blend of the liquid extracts of many well-known adaptogenic botanicals including Eleuthrococcus, Rhodiola, Schizandra and Ashwagandha.

HPA Adapt (Integrative Therapeutics): Capsules with a combination of 5 adaptogenic herbs such as rhodiola, Sensoril brand ashwagandha, and eleuthero root extract. (Note: This product is only available through licensed health professionals, so someone would have to order it for you.)

 

Supply Support

Thyroid Nourishment

Jan 262017
 

Thyroid glands nourishment

Ensure your diet and your daily supplements provide you with iodine, selenium, and zinc which are three key nutrients needed by the thyroid gland for basic functioning.

Sea vegetables such as 1 tablespoon of dulse flakes daily provides you with a nice dose of iodine,

Just 1-2 Brazil nuts each day provide you with ample selenium, and

Zinc is found in beef, oysters, dark meat chicken, cashews, pumpkin seeds, almonds, yogurt, and many other sources.

10 things to know about your thyroid

 

articles.mercola.com/thyroid.aspx

Video
Natural Ways to Help Maintain a Healthy Immune System

8 min

Pasture Raised and Wild Caught

Jan 262017
 

Pasture-raised animal products and wild-caught fish: as  nature intended
Several studies have been done comparing the nutrient content of pasture-raised (PR) and grain-fed (confinement animal feeding operations, or CAFO) animal products.

PR  animal products are superior to CAFO in 2 primary respects:

they have a better fatty acid profile, and

higher levels of vitamins and other micronutrients.

Grain-fed animals have lower levels of anti-inflammatory omega-3 fats like EPA and DHA.

The more grain in an animal’s diet, the lower the omega-3 levels in their meat.
For  example, grass-fed beef typically has 3 times more omega-3 than grain-fed beef.
In addition to higher levels of beneficial omega-3 fat, pasture-raised animal products also  have much higher levels of several vitamins and minerals, including:
• 288 percent more vitamin E
• 54 percent more beta-carotene
• Twice as much riboflavin (B2)
• Three times as much thiamin (B1)
• Four times as much selenium
• 30 percent more calcium
• 5 percent more magnesium

We see a similar difference between eggs from hens raised on pasture, and those raised  in confinement.
Eggs from pasture-raised hens contain as much as 10 times more  omega-3 than eggs from factory hens, and they are significantly higher in B12 and folate.  They also have higher levels of fat-soluble antioxidants like vitamin E and a denser concentration of vitamin A.

In the case of fish, farmed fish contain less omega-3 relative to linoleic acid (omega-6).
For example, wild salmon contains 10 times more omega-3 than omega-6, whereas farmed salmon has less than 4 times the amount of omega-3 than omega-6. Another study found that consuming standard farmed salmon, raised on diets high in omega-6, raises blood levels of certain inflammatory chemicals linked to increased risk of cardiovascular disease, diabetes, Alzheimer’s and cancer.

Wild salmon also contains  4 times as much vitamin D as farmed salmon, which is especially important since up to 50 percent of Americans are deficient in this important vitamin.

Organic and local produce

Jan 262017
 

There’s an important factor that determines the quality of foods we eat, and that’s how it’s grown, harvested and/or raised.

The highest quality produce (fruits and vegetables) is local and organic;

the highest quality meat, dairy products, and eggs come from pasture-raised animals;

and the highest quality fish is wild-caught.

Organic and local produce: more nutrients, fewer chemicals

Organic plant foods contain, on average, 25 percent higher concentrations of 11 nutrients than their conventional counterparts.
In particular, they tend to be higher in important polyphenols and antioxidants like vitamin C, vitamin E, and quercetin.

Even more relevant in determining nutrient content is where your produce comes from, and in particular, how long it’s been out of the ground before you eat it. Most of the produce sold at large supermarket chains is grown hundreds – if not thousands – of miles away, in places like California, Florida, and Mexico. This is especially true when you’re eating foods that are out of season in your local area (like a banana in mid-winter).

A typical carrot, for example, may have travelled miles to reach your dinner table. Days—maybe more than a week—have passed since it was picked, packaged and trucked to the store, where it can sit on the shelves even longer.

The problem with this is that food starts to change as soon as it’s harvested and its nutrient content begins to deteriorate. Total vitamin C content of red peppers, tomatoes, apricots, peaches and papayas has been shown to be higher when these crops are picked ripe from the plant.

A study compared the Vitamin C content of supermarket broccoli in season and supermarket broccoli out of season (shipped from another country).  The out-of-season broccoli had only half the vitamin C of the seasonal broccoli.

Without exposure to light (photosynthesis), many vegetables lose their nutrient value.

If you buy vegetables from the supermarket that were picked a week ago, transported to the store in a dark truck, and then stored in the middle of a pile in the produce section, and then you put them in your dark refrigerator for several more days before eating them, chances are they’ve lost much of their nutrient value. A study found that spinach lost 47 percent of its folate after 8 days.

This is why buying your produce at local farmer’s markets, or even better, picking it from your backyard garden, are better options than buying conventional produce shipped from hundreds or thousands of miles away. Fruits and vegetables from local farms are usually stored within one or two days of picking, which means their nutrient content will be higher. And as anyone who’s eaten a fresh tomato right off the vine will tell you, local produce tastes so much better than conventional produce it might as well be considered a completely different food.

Another important benefit of organic produce, of course, is that it’s grown without pesticides, herbicides and other harmful chemicals that have been shown to cause health problems – especially in vulnerable populations like children. A study published in the journal Pediatrics concluded that children exposed to organophosphate pesticides at levels typically found in conventional produce and are more likely to develop attention deficit hyperactivity disorder (ADHD).

A panel of scientists convened to study the effect of environmental toxins on cancer released a report in 2010 urging Americans to eat organic produce grown without pesticides, fertilizers or other chemicals. The report states that the government has grossly  underestimated the number of cancers caused by environmental toxins. Furthermore, the report especially highlights the risk of toxins in conventionally grown foods to unborn children. Exposure to harmful chemicals during this critical period can set a child up for lifelong endocrine disruption, hormone imbalances, and other problems.

Healthy Eating Guide

Jan 242017
 

Healthy Eating Guide:

1/ Sugar, processed foods, cookies, candy, soda – remove wherever possible.

2/ Never get too hungry.
*Eat breakfast within an hour of waking up and if you’re a coffee drinker, have your morning cup with or after your meal, but not before or instead of it.
*Eat a modest sized meal every 3-4 hours.
*Eat a good quality protein and fat at every meal.
*Have an afternoon snack of some nuts, a protein shake or smoothie, a green drink, a hard-boiled egg, some hummus with vegetables.

3/ Good carbs are allowed. Whole grains and starchy vegetables (sweet potatoes, winter squash, even modest amounts of white potatoes baked or roasted as long as they are not covered in sour cream!)
*Generally, try to skip carbs at breakfast; or keep it to ½ a portion (1 piece of whole grain toast) and don’t ever start your day with sweetened carbs (cereals, granola, muffins, pancakes with maple syrup, even if they’re paleo pancakes).
A Good breakfast includes a high quality protein. Good choices: eggs, a protein shake, or oatmeal.
If you opt for oatmeal or another grain, add some nuts and good quality fat such as coconut oil or almond butter for more sustainable energy.
*At lunch have 1 portion of a whole grain or a starchy energy vegetable and at dinner have 1-2 portions. Examples include half a cup of cooked quinoa, red or pink or black rice, brown rice, and millet, a sweet potato, a portion of winter squash or baked or roasted white potatoes.
*Eating a healthy carbohydrate about 5 hours before bed has been shown to normalize cortisol, improve sleep, and help reduce excess weight. But don’t eat anything within 3 hours of bed, because that can do the opposite.

Oats types and recipes
dish.allrecipes.com/whats-the-difference-between-types-of-oats/
J.Oliver recipes for oat porridge

4/ Get enough sleep 7-8 hours.
*Get to bed at the same time each night and wake up at the same time each day.
*Turn off all electronics ideally an hour before you try to go to sleep, because the blue light disrupts melatonin production, the counterbalance to cortisol which also helps us detox our brains and hormones while we sleep.
*Skip the alcohol in the evening – even a glass of good red wine has been shown to cause sleep disruptions, especially in women.

5/ Indulge now and then. Consider 2-3 squares of chocolate in the afternoon fair game!

6/ Worry less about being fat. And love your body more.

7/ Eat “Hari-hachi-bu” way, it is the Japanese concept of eating until one is only 80% full – eating enough to feel comfortably satisfied but stopping before you feel “full” – and way before you feel “stuffed.”

8/ Exercise 15-20 min a day (any form of movement, walking, dancing, yoga).

9/ Healing inflamation – Antioxidant rich foods include berries (fresh or frozen) and leafy green vegetables; supplements include resveratrol, NAC, and quercetin, as well as vitamin C.

10/ Nourishing adrenals (Sleep, relaxation, exercise, take adaptogens).

11/ Graze to prevent spikes in blood sugar (Grazing on healthy foods will keep blood sugar steady).

Eat slowly, when seated and relaxed.
Studies show that digestion cannot occur unless the body is relaxed. This means no eating on the run.
Its simple logic from our past history really, when active, under stress or in “Flight mode” the body does not want energy used for digesting food, it needs to be available for instant release to muscles should you need to take flight / run. So eating on the run never allows the digestion process to happen properly so the food effectively passes straight through without the nutrients being extracted.

Eating slowly allows the “Full” reflex time to react. Eating too fast for many people means that they are well past full by the time the Full reflex has kicked in.

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