Friday, February 17, 2017

One Degree of Change #38

One Degree of Change #38

The first book in the series!
We are two months into the new year.  Last year was amazing. It has been 11 months since I have written this blog.  No, I haven't been lazy, au contraire!  I have filled my year with a great teaching opportunity, growing my Functional Medicine practice and writing a book.  

My inspiration for the book, One Degree of Change X 10 started as an owner's manual for the human body.  I shifted that idea to incorporate my top ten blogs on health.  I created easy to understand physiology written in an entertaining format.  I am passionate about teaching my patients to fully discover the inner workings of the body within which they live.  In December 2016 the finished book was uploaded to Amazon/Kindle.  I'm working now to finish content so the book can go to the printer.  It is very exciting and I'm grateful for all of those who have read and responded positively to the information in the book.  So far, the book has been downloaded by over 250 readers since December!  A humble thank you!

One Degree of Change #38: Take whole food based supplementation: a Multivitamin, Trace Mineral w/ B12 and Tuna Omega 3 Oil Daily! I remember as a kid, we were given a daily vitamin, a "Flinstone" vitamin to be exact.  I learned early on that it was important to support the body with vitamins.  My parents were trying to do the right thing, but their education was limited to to what we saw on Saturday morning cartoons. Hence the need for "that" particular vitamin.  Little did my parents know that those vitamins and a majority of the over the counter vitamins are fractionated and synthetic.  The body has a difficult time recognizing the content of that "one-a-day" pill because of all of the food coloring and other artificial ingredients.

First of all, it is important to understand why we need vitamin supplementation. It is difficult to get all your vitamins from the foods you eat.  I know, I hear you saying, "But I eat healthy!"  Well, so do I, but it is nearly impossible to eat enough food to get the nutrients you need daily.  Do you eat fish every day?  Do you eat the rainbow of vegetables every day?  Do you eat only organic and non GMO every day?  You can probably say that you eat that way some of the time, but certainly not all of the time.  I can honestly say that I eat very well, but there are times when given an occasion of celebration or holiday season, that my food sources do not support my body's vitamin needs for that particular day.

If you are eating foods that are processed, the packaging may say "enriched" or "fortified" with vitamins.  But I guarantee that those processed foods were made inexpensively for long shelf life and that the ingredients used are most likely of lower quality and cheaper.  So it would only be fair to assume that the additions of "vitamins" are of the same lower cost and quality.

I want you to get nutrients, not chemicals, when you are trying to supplement your diet.  Some of my patients, who are trying to do the right thing, bring in their bag of vitamins and supplements to get approval.  They are like cats who proudly bring a dead bird to you.  I praise them for investing in their health, but sadly, much of what they are taking is a waste of time and money.

Let me explain what the difference of fractionated or synthetic vitamins are compared to whole food based supplementation.  Without getting all biochemical on you, it simply means that if you read the ingredients on the label of the vitamins you take and it you see words like thiamine, niacin or ascorbic acid, it is synthetic.  Ascorbic acid is a component of vitamin C, but it is sold as such to the uneducated consumer.  When you eat an orange, you are ingesting all of the components that make up vitamin C.  You don't reach in to the citrus tree and pull ascorbic acid off the tree.  But it is easily made in a lab, then labeled vitamin C.  The same goes for all of the vitamins, they work as synergists with the help of other components.  It is popular to hear D3 promoted to alleviate low blood levels of Vitamin D.  Once again it is only a part of the vitamin D complex.

My suggestion to patients for daily fundamental support is a whole food based multivitamin, trace minerals with B12 and a Tuna Omega 3 Oil.  In my practice I use Standard Process and MediHerb.
The three products that I recommend for patients to use on a daily basis are:
Download this ebook!

  1. Catalyn is great for supplying multiple vitamins and minerals for complete, complex nutritional supplementation and bridging any nutritional gaps. Download the ebook "Catalyn Changed Everything"
  2. Trace Mineral-B12 supports the body's enzymatic reactions by supplying a spectrum of minerals, co-factors for healthy cell functioning, support for ligament, cartilage, and bone structure; immune system and thyroid function; fat metabolism; and calcium utilization.
  3. Tuna Omega-3 Oil is important support for the heart, joints and brain.  It contains Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) to support normal lipid profiles. 
In our practice, we always strive to create wellness and make it as easy and mindless as possible. Standard Process has answered our request to combine these fundamentals for daily support into a box of packets called General Health Daily Fundamentals.  I love that they have produced a 60 day supply of individual packets that you can grab and go.  The box itself becomes a dispenser!  This allows you to be more compliant and get your supplementation into your body where it belongs (instead of sitting in a bottle in your cabinet)!





Here is your plan of action:
  1. Read the label on the vitamins you take.  If it doesn't have real food ingredients like pea vine, alfalfa, buckwheat juice, make a change.
  2. Incorporate a rainbow of veggies and fruits in your diet at least 3 times per day.
  3. Be mindful of singular or fractionated vitamins.  Mother Nature won't fool you, she has all the nutrients that work synergistically.
  4. Follow Hippocrates’ advice: “Let food be thy medicine and medicine be thy food.”
  5. Don't buy into hype. Synthetic vitamins are standardized so they can be produced economically compared to the careful, labor-intensive, more expensive process of compounding whole foods.
I always remind my patients that "Food is your Pharmacy or should I say Farm-acy"! It is a challenge to eat everything your body needs all of the time.  Be good to that body, it's the only one that you get!



Wednesday, March 16, 2016

One Degree of Change #37

Two down, but one didn't make it! :-(
One Degree of Change #37

Wow! Readers from Brazil and Spain! Welcome!  It is heart warming that the message of health is a world wide topic.  Here's the update on the Triple Chrysalis Effect.  Two of the three made it into this world.  The third one, I'm sorry to say, didn't hatch.  It was one of the first caterpillars to transform.  It's sad but an unfortunate fact of butterfly life.  In my little butterfly garden we have a matriculation rate of about 90% of the ones that I actually find.  That is pretty darn good.  Remember they still have the elements of weather, wind, and predators once they have hatched.  But on a good note, we just had another that I hatched, I almost caught the emerging butterfly on another nearby chrysalis that was ready.  I swear I just walked in the house and then back out, there she is!  Don't forget to get your Milkweed seeds to promote these captivating beauties.
Chrysalis just before hatching!

Welcome to your new world!
I have written about this before, but worth repeating.  The little egg that hatches to become the caterpillar that meta-morphs into the Monarch butterfly, knows exactly what to eat and exactly how much.  When that caterpillar has reached its capacity for nourishment, it stops.  It doesn't keep eating till its little caterpillar stomach explodes.  It doesn't lie on the branch of the milkweed and say, "I can't believe I at the whole thing".  It doesn't look in the mirror and ask,  " Do these wings make me look fat".  It eats what it needs and does its transformation. We should be more like butterflies!  Eat what we are supposed to eat, do what we are supposed to do (no excuses), live like there is no tomorrow and then turn into something beautiful!  That should be everyone's One Degree of Change!






One Degree of Change #37: Use Chia (I know you are thinking...Cha cha cha Chia!), Flax or Hemp seeds in your daily diet!  On the One Degree of Change #36 I gave you a shake recipe.  Three of the ingredients are the above listed seeds.  Why do you need to put these seeds into your diet?  Here's why!
Image result for chia seedsChia seeds are actually from a flowering plant from the mint family.  These plants are native to Mexico and Guatemala. In one ounce, which is a lot of chia seeds, there is 9 grams of fat  (more than half are Omega 3), 12 grams of carbs (with 11 grams of that being fiber) and 4.7 grams of protein.  The special gift these tiny little seeds have is they pack a lot of nutrients into a small package.  They are loaded with calcium, manganese, magnesium, phosphorus and zinc, which are trace minerals that we need but don't often get.  They are also great antioxidants.  The other really cool thing is that when you soak them in water, they become very gel-like.  Now this won't help you lose weight, but it may give you a sense of fullness so you may not eat as much.  You can soak them in nut milk add some vanilla and make a healthy alternative for pudding.  They are non-GMO and gluten free, which means excuse free.

Image result for flax seedsNext, we have Flax seeds.  They boast having 4.3 grams of fat (Highest in Omega 3's), 3 grams of carbs (2.8 grams of that are dietary fiber) and 1.9 grams of protein.  There are brown or golden flax seeds.  I don't think the taste differs much and the benefits are the same. I tend to use the golden flax seeds because I like the color.  They have 55 calories for one tablespoon which is about 10 grams.  They have been around for over 6000 years. The nutrients they provide are a bit overwhelming for such a tiny seed.  Not only a great fiber and protein source, but the highest plant source of Omega 3 fatty acids with the sesame seed in a close second.  They also possess B1, manganese, magnesium, phosphorus and are high in copper, zinc and selenium.  Additionally, they are high in polyphenols which are great antioxidants as well as reducing candida and yeast over growths.  I like the hair and skin support flax seeds offer, as well as digestive support.

Image result for hemp seeds Finally, that brings us to Hemp seeds. Don't worry about getting high with these protein rich nuggets. They contain negligible amounts of tetrahydrocannabinol  (THC).  I prefer the hemp hearts, these are from the hulled seeds and have a great nutty taste.  Calorie wise, they have about 120 calories for 10 grams with 4.5 grams of fat, .7 grams of carbs and 3.7 grams of protein.  It has the same nutrient benefits as the other two seeds with the addition of iron.  Another important benefit is for the heart.  It lowers your cholesterol and blood pressure.  The brain gets a big advantage from the hemp hearts.  Cognition and memory are supported with the addition of these seeds.  Because of the high fiber there is an improvement in bowel activity.  But my favorite benefit is the protein factor. Most people today don't get enough protein.  This source gives you most of the amino acids you need and a couple of heaping tablespoons in a smoothie or on your salad will do the trick!

You can find all of theses seeds at your health food market.  We try to buy local and support our local merchants.  Once you have your ingredients, you are ready to start! We keep our seeds in air tight glass containers, labeled, of course!  Here are five easy ways to add them into your daily diet!
  1. Use in your smoothie or green shake.
  2. Make your own low carb protein bars.
  3. Use as a topping on your salad.
  4. Add to your steel cut oats for a high fiber breakfast.
  5. Grind them up and use as a coating on chicken (dip in an egg bath, then roll in mixture,  & bake).
So simple!  
I hope I planted some "seeds" of knowledge!  
Now go forth and buy seeds!
Be the one degree of change!