HOLISTICMOMMABEAR
  • Home
  • What is Holistic Nutrition
  • Info
  • ABOUT ME
  • Services
  • BLOG
  • Contact
  • Yoga schedule
  • PROMOS
  • FREE PRESENTATIONS

Immune support plan

3/18/2020

2 Comments

 
Immune support plan
As we are surrounded by uncertainty, our minds tend to create stories as we try to find answers and gain control of the situation we are facing.  Now there are many things that we do not have control over, one thing we do is our health and how we treat our bodies.  What we chose to put into our bodies can nourish us and protect us by boosting our immune system so our bodies remain strong and healthy.  There are also foods that you can remove from your body that cause inflammation and lead to dis-ease.   When we nourish our bodies, it brings the body back to homeostasis.  Homeostasis is the state in which the body is in balance and can heal itself.  Here are some recommendations on how to nourish our bodies, support the immune system and bring our bodies back to health.

Diet recommendations

  • Ensure adequate amount of complete protein- chicken, pork, beef, beans and rice.  Protein-is a critical immune builder as the ‘globin’ part of immunoglobulins (antibodies) is made up of amino acids (which is what proteins are made of) All white blood cells and immune system tissues require enough complete protein.  In addition, some individual amino acids are important to the immune system such as methionine can reduce histamine levels in the blood and thus reduce allergic reactions and glutamine, the most common amino acid in the body is needed for immune cells to grow.
  • Fresh garlic- detoxifies and protects against infection by enhancing immune function as well as aids in the treatment of colds, flues, asthma and other infections. 
  • Identify and avoid food sensitivities- it would be beneficial to eliminate all allergens such as dairy, wheat, eggs, nuts and anything that obviously has a reaction on your body.  Reactions can be anything from runny nose, itchy skin, stomach upset and can occur immediately after consumption or even hours later.
  • Avoid coffee, tea, caffeine, stimulants and carbonated beverages – caffeine will stimulate the adrenal glands which stimulate the fight or flight response in the body.  When you are in this state, your digestion is halted.  Your immune system is in your digestive tract, so we don’t want that to stop working!
  • Avoid sugar, alcohol and artificial sweeteners.  Sugar immobilizes your immune system for up to 5 hours after consumption. 
  • Drink lots of pure filtered water
  • Increase fiber intake with dark leafy greens such as spinach, kale, broccoli, Brussel sprouts and chlorophyll-containing foods.  You can even get liquid chlorophyll that tastes like mint to add to your water to make it easier to drink water and kill two birds with one stone.
  • Decrease refined and simple carbohydrates – No white flours, white sugar
  • Alkalinize the diet- almost all vegetables and fruits along with nuts and spices.

Vitamins/minerals
Vitamins and minerals are extremely important for the immune system.  These can be taken in supplement form or in their natural food sources:
  • Probiotics- the most essential component of our immune system.  Without healthy good bacteria to protect and support us, our bodies are at risk of developing any number of infectious illnesses.  Probiotic with at least 10 billion bacterial cultures of both Lactobacillus acidophilus and bifido-bacterium.  Food sources of probiotics: fermented foods such no sugar added yogurt, sauerkraut, kombucha, miso, kefir.
  • Zinc is necessary for the thymus development.  It is involved in almost every enzyme reaction in the body. Food sources: eggs, fish, legumes, meats, mushrooms, pecans, sunflower seeds and whole grains.
  • Vitamin A- strengthens mucous membranes and stimulates white blood cell production, especially killer T-cells.  Food sources: apricots, asparagus, broccoli, cantaloupe, carrots, garlic, red peppers, squash and sweet potatoes.
  • Vitamin C-immobilizes microbes directly, neutralizes microbial toxins, increases production of interferon, acts as an antihistamine in high doses (in grams amounts taken to bowel tolerance limits) and is essential to microphages activity.  Food sources: berries, citrus fruits, and green vegetable
  • It is important to take vitamin C with bioflavonoids as these water-soluble pigments found in all plants which act as antioxidants for the plant’s protection, also function in the same way in our bodies.
  • Vitamin D- increases the self-destruction of mutated cells and reduces the spread of reproduction of cancer cells, among other benefits.  Food sources: fish liver oils, fatty salt-water fish and eggs.
  • Vitamin E-improves the functioning of lymphocytes as well as it improves the antioxidant strength that will inhibit the natural killer immune cells and macrophages that both use free radicals to kill microbes.  Food sources: avocados, dark leafy green vegetables, nuts, seeds and whole grains.  Also brown rice, eggs, and sweet potatoes. 
  • Magnesium- acts as a muscle relaxant that will help you sleep as well as involved in many enzymatic reactions in the body. It is also needed for energy production, the maintenance and repair of cells, healthy cell division, proper nerve transmission and much more. Food sources: fish, meat, seafood, apples, avocados, bananas, black strap molasses, brown rice, figs, garlic, grapefruit and nuts.

Lifestyle Recommendations

In holistic nutrition, we always look at the big picture.  One very important factor in immune health is minimizing stress.  As mentioned above, when we are in the fight or flight our digestive system shuts down, hence our immune system also shuts down.  Making sure to take the time to slow down and rest, digest and recharge your internal battery is of utmost importance. 

Exercise
- our lymphatic system, which is an important component to the immune system, doesn’t have its own drainage system.  It requires sweating and movement to release toxins.  Exercise a way to stimulate the lymphatic system, release toxins from the body and boost our immune system.

Dry Skin Brushing
– Dry skin brushing is an ayurvedic technique that will also stimulate the lymphatic system.  Start at the extremities and brush in circular motion towards your heart with a dry bristle brush.

Epsom salt bath
– soaking in an Epsom salt bath will give you the benefits of magnesium as well and warm your body and help it relax.  If you are not a bath person, try plugging the tub, add some Epsom salts and have a shower.  Your feet will absorb the Epsom salts and you will benefit from the steam of the hot shower. 

Do something you love to do
- focusing your mind on a hobby or activity that brings you joy is a great way to stay out of your head and in the present moment.  When you are relaxed and present, your body can rest and digest and boost your immune system. 

In summary, sometimes we get focused on all the things around us that we do not have control over, but there are many things we that we do have control.  When we focus our attention on wholesome natural foods that nourish our cells giving our bodies the ability to heal and repair itself, bringing us back to homeostasis.  When our bodies are in homeostasis it can heal itself, and who wouldn’t benefit from that?!?!
 
The information is for informational purposes only.  Always follow the directions on the bottle of any supplement taken unless under supervision of a healthcare provider.  
2 Comments

Nutrition and Hormones

5/31/2019

2 Comments

 

Nutrition and hormones

What is a hormone?
  • A hormone is a molecule that plays a strategic role in regulating chemical process that occur in cells.
  • The human body is made up of 75-100 trillion cells.
What does a hormone do?
Hormones, internally generate, manufactured by one’s own body for the purpose of tuning, metabolism and turning off or turning on certain metabolic processes. 
The endocrine glands secrete hormones that circulate through the blood to corresponding organs or tissues which bring changes in the metabolic activity of these cells.
EXAMPLE:
  1. Thyroid – speed up overall tempo of cellular metabolism
  2. Adrenaline molecules: accelerate the conversion of stored carbohydrate into a usable form, gearing cells for emergency operation (fight or flight)
Major processes controlled by hormones are:
  • Reproductive
  • Growth and development
  • Stress/defence response
  • Water and electrolyte homeostasis
  • Nutrient balance in the blood
  • Regulation of cellular metabolism and energy balance
There are 2 types of hormones:
  1. Steroid
  2. Non- steroid
Steroid hormones:
  • Pass through cell membrane
  • Once inside the cell, they stimulate the DNA and new proteins are synthesized
Non-steroid Hormones
  • Attach to receptor sites on the cell membrane, stimulating the release of a second messenger.
  • This second messenger then moves into the cell, and initiates the changes instigated by the hormone.
  • Non steroid hormones do not actually enter cell
Prostaglandins:
  • A local hormone like substance
  • Made from essential fatty acids (EFAs)
  • Acting at the site of release
  • They only last a fraction of a second in the body
  • During that short life span they have a powerful effect on the body
  • They believe to be the strongest compounds made by the body
 
Control of hormone release:
Many hormones are controlled directly by feedback from the substance that they control.
For example:
  • The release of insulin and glucagon is controlled by glucose levels
  • Parathyroid hormone and calcitonin release is controlled by calcium
  • Other hormones are controlled by gland-to-gland axis, which starts in the hypothalamus
  • Hypothalamus secrets the hormone that stimulates the pituitary to secrete a hormone.
  • This hormone stimulates the end target endocrine gland to secrete its hormone.
  • In this type of control, the end hormone levels will feedback in what is known as a negative feedback inhibition loop to the hypothalamus to stop hormone production when the level of the target hormone is adequate. 
THE ENDOCRINE SYSTEM
The endocrine system is comprised of all the glandular secretory cells and tissues of the body:

  • Hypothalamus
  • Pineal
  • Pituitary
  • Thyroid and parathyroid glands
  • Thymus
  • Heart
  • Kidney
  • Digestive glands
  • Adrenal glands
  • Pancreatic islets
  • Gonads

Some of these organs have the primary function of secreting hormones; other have many functions in addition to endocrine secretion.
The endocrine glands secrete hormones directly into the blood and transport them to their target organs or tissues where they bring about changes in the metabolic activity of those cells.
PITUITARY
  • Master gland
  • Through the feedback system, it controls the distribution of hormones to other hormone secreting organs and in the system such ovaries (gonads), pancreas, adrenals, thyroid, parathyroid and pineal gland.
HYPOTHALAMUS
  • Located above the optic nerves
  • Relays messages to the pituitary via blood and nervous systems on functions affecting our body temperature, emotions, sleep, defence mechanisms, thirst, sexual needs and hunger ect.
  • Pituitary gland then signals the release of hormones to the gland or organ responsible for balancing these functions.
Signs and symptoms of hormonal imbalances:
T3 and T4 excess (hyperthyroidism)

  • Speedy metabolism
  • Weight loss
  • Tiredness and weakness
  • Restlessness
  • Sweating
  • Diarrhea
  • Anxiety
  • Emotional instability
  • Rapid bounding pulse
  • Arrhythmias

 
Hypothyroid symptoms

  • Fatigue- slow metabolism
  • Metal dullness
  • Physical slowness
  • Dry skin and hair (beta carotene cannot be converted)
  • Inability to tolerate cold
  • Muscle weakness and cramps
  • Orange coloured skin, especially palms
  • Yellow bumps on eyelids due to fat deposits
  • Recurrent infection
  • Depression

 
Adrenal cortex

  • Obesity of the trunk
  • Moon face
  • Thin limbs
  • Tiredness
  • Weight loss
  • Low blood pressure
  • Mineral imbalance
  • Raised blood potassium
  • Dehydration and hemoconcentration

 
Stress and adrenals (stress weakens adrenals)

  • Inability to concentrate
  • Excessive fatigue
  • Salt cravings
  • Waking up at 2am
  • Nervousness
  • Irritability
  • Depression
  • Dry scaly skin
  • Skin pigmentation of temples
  • Exaggerated reflexes
  • Swollen neck glands
  • Allergies
  • Cold hands and feet
  • Digestive problems
  • Tension headaches
  • Light-headedness/dizziness

What affects hormones?
STRESS AND THE ADRENAL GLANDS:
  • Stress is any physical, physiological or psychological force that disrupts homeostasis.
  • The body responds to stress by mobilizing both a nervous system response and in cases of continued stress, the adrenal glands.
  • Prolonged stress, not adequately managed by the body, is known to the formation of many diseases.
What happens in the body?
  • It is not only stress that exhausts the adrenal glands. 
  • Stimulants like caffeine cause an epinephrine release
  • High sugar diets and chronic alcohol intake lead to insulin resistance, and thus to unstable blood sugar.
  • This again will tax the adrenal glands to provide stress hormones that convert fuel stores to glucose to correct the low blood glucose.    
  • Chronic inflammation releases histamine and other kinins, and these stimulate the secretion of epinephrine and corticosteroids. 
What happens over time?
  1. First, they shut down digestion and digestive secretions, and shunt blood away from the gut so that the tissues don’t get enough nutrients or oxygen to remain healthy and strong.
Undigested food feeds microbes and they increase in numbers.  Pathogens grow resulting in dysbiosis, chronic gut mucosal inflammation, leaky gut and allergies. 
  1. Secondly, cortisol suppresses the immune system, resulting in a predisposition to repeated infection. 
A weakened immune system cannot adequately seek out and destroy cell mutations and this opens the door to other diseases such as cancer. 
  1. Thirdly, nutrient turnover is increased, resulting in an increase demand especially for the antioxidants and vitamin B complex, and for minerals washed out in the urine. 
The adrenal glands suffer not only because they are overworked, but because their nutrients requirements to maintain these high output states are not being met.  
BLOOD SUGARS AND HORMONES:
  • Sugar inhibits the release of growth hormones
  • When glucose is absorbed into the blood, we feel ‘UP’.  However, this surge of energy doesn’t last, then the blood sugar levels drop, and we feel restless and tired.  We often reach for sugar which continues the rise and fall of sugars in the blood.
  • After years of such days, the end results in damaged adrenals.  They are worn out not from overwork but from continued whiplash.  Overall production of hormones is low, amounts don’t dovetail. 
  • This imbalance is reflected all around the endocrine circuit. 
  • The brain may have trouble telling the unreal from real.
  • When stress comes our way we go to pieces because we no longer have a healthy endocrine system to cope with it. 
The late endocrinologist John W. Tintera stated:
“It is quite possible to improve your disposition, increase your efficiency, and change your personality for the better.  The way to do it is to avoid cane and beet sugar in all forms and guises.”
 
ROLE OF CHOLESTEROL and HORMONES
Cholesterol is a high-molecular-weight alcohol that is manufactured in the liver and in most cells.
Similar to saturated fats, the cholesterol we make and consume plays many vital roles such as providing cells necessary stiffness and stability.
What does this mean?
1) When a cell is full of polyunsaturated fatty acids, they replace saturated fatty acids in a cell membrane, so cell walls become flabby.  When this happens, cholesterol from the blood is “driven” into the tissues to give them structural integrity.  Therefore, serum cholesterols go down temporarily when we replace saturated fat with polyunsaturated oils in the diet. 
2) Cholesterol acts as a precursor to vital corticosteroids (hormones) that help us deal with stresses and protect the body against heart disease and cancer.  
3) Cholesterol is needed for proper function of SEROTININ (hormone) receptors in the brain.  Serotonin is the body’s natural ‘feel good’ hormone. 
Cholesterol is… the central structure in the steroid group that include the female and male hormones, they are commonly used in the contraceptive pill, cortisone, vitamin D, and the steroid drugs some people take. 
Without cholesterol the skin would dry up, the brain would not function and there would be no vital hormones of sex and adrenals. 
TRANS FATS AND HORMONES (polyunsaturated oils)
1980’s vegetable oils began to surface.
Thanks to lobbyist efforts of their friends at centre for science in the public interest (CSPI) trans fats were everywhere:

  • Cakes
  • Cookies
  • Doughnuts
  • Salad dressings
  • Imitation dairy products
  • Chips and other snacks
  • Breads, fried foods
  • Stick margarine and soft spreads
  • Shortening
  • Chicken nuggets
  • Onion rings
  • Even movie popcorn

When fast foods switched from animal fats to partially hydrogenated oils for frying, trans fats increased 700% in McDonald’s chicken nuggets, large fries and a Danish or pie.
“The food industry viewed trans fats as benign- even healthy- because they could use them in place of liquid vegetable oils, which they new caused cancer.” Nourishing Fats by Sally Fallon Morell
Industry spokes person claimed they were not even well absorbed through the intestinal wall, but this view gave way to the observation that humans absorb more than 96% of trans fats ingested incorporating them into:
  • The liver
  • Red blood cell membrane
  • Mitochondria
  • Mammary glands
  • Basically EVERYWHERE
One study showed (1976) found levels of trans fats up to 18% in human breast milk.
1970-1980 – Rats who were fed trans fats had reproductive problems and lower testosterone levels and increase in abnormal sperm up to 98% by 3rd generation.
2nd generation rats exposed to trans fats in utero and during nursing experienced a greater accumulation of trans fats in various tissues than those rats placed on trans fatty acids after weaning. 
Increased consumption of polyunsaturated fats is associated with increasing rates of:
  • Cancer
  • Heart disease
  • Weight gain
Trans fats interfere with production of prostaglandins leading to autoimmune disease and PMS.
Disruption of prostaglandin production leads to an increased tendency to form blood clots
HORMONES AND PROTEINS
Protein is essential for normal growth, for the formation of hormones and for the process of blood clotting.
Sources of protein from vegetables contain only incomplete protein (meaning they do not contain all 9 essential amino acids)
 
DIET RECOMMENDATIONS FOR HORMONE BALANCE:
  • Avoid coffee, tea, caffeine, stimulants and carbonated beverages
  • Avoid sugar, alcohol, MSP and artificial sweeteners
  • Drink lots of pure water
  • Increase fibre intake
  • Avoid trans- and hydrogenated fats
  • Decrease refined and simple carbohydrates
  • Increase dark green leafy vegetables and other chlorophyll-containing foods
  • Consume organic foods as much as possible, as some pesticides can interfere with hormones
  • Avoid commercial fruit drinks, many of which contain brominated oils that can damage the thyroid, heart, kidneys and testes.
 
SUPPLEMENTS
  • Probiotics
  • Multivitamin-mineral
  • Calming minerals especially magnesium, iron, potassium and calcium
  • Fish oil EPA, DHA,
  • B-complex will support the adrenals and with managing stress
 
LIFESTYLE AND OTHER FACTORS
  • Get ample, regular, good quality sleep
  • Exercise to burn off excess hormones
  • Reduce stress and practice stress management techniques
  • Avoid exposure to cigarette smoke and other pollutants

****Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional.
2 Comments

GMO

4/15/2018

2 Comments

 
Picture
GMO. Genetically Modified Organism. Genetic Engineering.  These words are thrown around all the time, but what exactly do they mean? I was listening to my favorite talk show host on the radio a few weeks back, and he was interviewing a farmer and a dietitian about genetically modified crops.  And now this is a topic I am passionate about and usually when I am passionate about something on this show, I text in.  As I listened to the conversation about genetic engineering and how this dietitian was stating how we are so lucky to live in a country that our food is so safe, my heart started pounding and I was trying to articulate my facts and opinions about this topic fast enough to text in.  The information swarmed in my head, but I couldn’t get to my point fast enough.

I decided to get the information I know about GMO out there and how it affects you from a nutritional standpoint, so people can make up their own decision.

Genetic Engineering is when scientists take two different seeds or organisms, one seed from north America, for example, and another from another continent that would never otherwise cross pollinate, and they create a plant or an organism that that would never existed in nature.  They contain similar properties but are not the same as the original seeds.  Studies have been conducted on these genetically modified organisms or plants, and they prove to be "SIMILAR" to the proteins from the original plants but not IDENTICAL.

A study done in the UK on GMO potatoes fed to rats showed that they caused stress on the digestion and definitely strains the immune system. Scientist recognize GM potatoes as alien. 

The problem with humans ingesting proteins that are similar, but not identical to proteins found in food is that our bodies do not know how to recognize these proteins.  Our body is extremely smart where it is designed to create enzymes that break down the proteins we ingest into amino acids that our body need to function optimally. When our body is breaking down proteins that are similar, but not identical to the food it is supposed to be like, our body doesn’t recognize these proteins and cannot absorb them, therefor they are identified by our bodies as chemicals or toxins that float around our blood, and that now have to be filtered by our livers, the mastermind behind our body’s detoxification system. 

When the liver is over burdened by the detoxification process, it gets clogged up, it can no longer do any of the other tasks it is required to do such as:
  • Stores bile
  • Regulates hormones
  • Metabolizes fats
  • Stores nutrients
  • Filters the blood
  • Stores glucose
  • Regulates cholesterol
And many many, other amazing jobs to keep our body’s functioning.

If we are constantly eating genetically modified foods that contain proteins that are similar to, but not foods, and are void of nutrients, our liver is constantly working on eliminating these foreign proteins and you start getting symptoms of a sluggish liver which are:
  • PMS
  • Fibrocystic breasts in woman
  • Gynecomastia (breast enlargement in men)
  • Hypoglycemia
  • Food Allergies and sensitivities
  • Chemical hypersensitivities
  • Elevated blood cholesterol
  • Fatigue, Depression, Headaches and Dizziness
  • Difficulty getting up in the morning
  • Nausea
  • Bad Breath
  • Constipation
  • Bloating
  • Greasy stools
  • Intolerance to ingested fats
  • Tender liver, gallbladder problems
  • Itchy, peeling or dry skin.
  • Psoriasis
  • Rashes
  • Fat- soluble vitamin deficiencies (A, E, D and K)
  • Weak or achy joints, muscles, ligaments and tendons
  • Emotional excess, moodiness
  • Puffy eyelids, or dark circles under the eyes
  • Inability to fall asleep
An under functioning liver will also affect digestion of anything else that in ingested as the liver is responsible for regulating the bile that flows to the duodenum (the space between the stomach and your small intestines) causing problems such as too much or too little bile in the system.  One of the functions of bile is to disinfect the colon: too little leads to constipation, too much causes gastrointestinal irritations.
​
Very little studies have been done on the safety of human consumption of genetically modified organisms. The GM seeds are designed and created to withstand round up ready pesticide.  When round up ready pesticide is sprayed on the crops of the genetic engineered seeds, it continues to grow while the organic plants around it such as the weeds, all die. These chemicals kill organic organisms, but the genetic engineered crops still grow after being sprayed.  You cannot wash round up ready off plants.  When we consume GMO foods, not only are we eating foreign proteins, but also the chemicals that are sprayed on them. The most common GM crops are
  • CORN
  • CANOLA
  • SOY
But that’s not to say that there are not others, these are just the most common.
​
Now, that you know how a genetically engineered organism can affect your body on a digestive level, do you want to be ingesting them? 
2 Comments

Enzymes

3/31/2018

1 Comment

 
Picture

Enzymes are proteins secreted by cells and are found in every cell of the human body.  They are responsible for controlling the rate of reactions and responses that direct, accelerate, slow down or modify all cell functions to supply energy and nutrients for the body.
Enzymes are responsible for:
  • Digesting food
  • Activating the immune system
  • Building minerals into bones
Each organ and tissue have its own special enzyme responsible for the work required.
It is possible to have an enzyme deficiency such as a deficiency of lactase: enzyme for digesting lactose found in milk.  Most people have heard of this enzyme but there are many other enzymes responsible for breaking down other parts of food such as
  • Amylases- starch digestion
  • Proteases- protein digestion
  • Sucrase- sugar digestion
  • Papain – general digestive enzyme found in papayas
  • Bromelain – general digestive enzyme found in pineapple
And many, others.
When an enzyme is deficient, a person can experience symptoms such as:
  • Gas
  • Bloating
  • Diarrhea
  • Gastritis
When foods are eaten that the digestive enzyme required is not present.

Raw foods vs Cooked foods
Raw foods are natural and undiluted.  They offer their pure being without any interference.  They have both metabolic effects on the human body.
A raw foods diet is a very interesting concept and has the potential to be very healthy or healing for those who have congestive ailments.
When foods are eaten in their uncooked, most potentially nutritious state, the vital elements of nature are still in them.  Raw foods diets can be healthy and adventurous, however, unless it is perfectly balanced, it is not good for long periods of time.
It can provide good vitality and nutrient content, but is typically low in protein, calcium, and iron – all of which are essential for overall health and can lead to problems in the long run.
Also, when food is not heated and warm foods are avoided, the body could be come cold.  People in warmer climates do well on these diets because their bodies stay warm from the sun. 
Cooking foods softens the cellulose (enzyme found in food that the body cannot create on its own) and fiber in starchy foods and make their nutrients more available to digest.  In the case of animal meat, although heat in fact toughens the proteins, it helps inactivate bacteria and microorganisms that could cause putrefaction (fermentation in the intestines) and disease.  
Cooking foods makes digestion less stressful and will help those who have digestive issues. 
So, it’s best to have a balance of both raw and cooked foods to maintain proper homeostasis of the body.  
1 Comment

Antioxidants and free radicals

3/30/2018

3 Comments

 
Antioxidants are natural compounds that help protect the body from harmful free radicals
  • They play a beneficial role in the prevention of disease
  • Phytochemicals and nutrients that act as antioxidants such as: vitamin A, vitamin C and E and minerals selenium and zinc
  • Antioxidants work synergistically in giving protection against free radical damage, so it is better to take smaller does of several different antioxidants than large amounts of only one.
  • Exception to this is vitamin C which can be taken in large amounts and helps with a variety of different ailments
A free radical is an atom or group of atoms that contain at least one unpaired electron
  • Electrons are negatively charged particles that usually occur in pairs, forming chemically stable arrangements
  • If electron is unpaired, another atom or molecule can easily bond with it causing chemical reactions
  • Because free radicals join so readily with other compounds, they can dramatically affect every cell in the body by causing oxidative damage to cells and tissues.
  • They are normally found in the body in small amounts.  When we consume non-foods that contain carcinogens and are void of essential nutrients, it produces an environment where dis-ease can occur.
  • Diet rich in Antioxidants can more than neutralize these particles.  Dietary supplements rich in antioxidants act in the same way
  • Antioxidants neutralize these free radicals by breaking them down into non-toxic substances and eliminate them from the body.
Sources of Antioxidants:
All fruit contain antioxidants but especially the deep-coloured fruits such as berries of all kinds (bilberries, blueberries, huckleberries and strawberries) all have compounds that help protect against cell degeneration and cancer.
Vegetables are also an excellent source of antioxidants as ongoing research into thousands of phyto-chemicals and antioxidants continue, more and more are being found in all those leafy green and cruciferous (broccoli, cauliflower, Brussel sprouts, kale and cabbage) veggies. 
3 Comments

Silicon

3/29/2018

0 Comments

 
Picture
Silicon is a mineral that is not commonly talked about as an essential nutrient but is present in soil and is the most abundant mineral in the Earth’s crust second to Oxygen. 
It is necessary for:
  • Formation of cologne for bones and connective tissues
  • Healthy nails, skin and hair
  • Needed to maintain flexible arteries playing an important role in preventing cardiovascular disease
  • Counteracts the effects of aluminum on the body which is extremely important in prevention of ALZEIMER’s DISEASE and OSTEOPEROSIS
  • Stimulates the immune system and inhibits aging process in tissues
Silicon levels decrease with age leaving elderly deficient.  A 7 year study in French woman showed higher levels of silicon intake, primarily from drinking water, appeared to be protective against ALZEIMER’s disease. 
Sources:
  • Alfalfa
  • Beets
  • Brown rice
  • Rolled oats
  • Bell peppers
  • Leafy greens
  • Whole grains
Minerals BORON, CALCIUM, MAGNESIUM, MANGANESE and POTASSIUM are needed for effective utilization of SILICON. 
​
**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 

0 Comments

Zinc

3/28/2018

0 Comments

 
Picture
Zinc has so many important functions and potential uses that both doctors and patients should think ZINC more often for handling every day issues. 
Zinc deficiencies are common now as a result of soil losses and food processing. 
  • Zinc is essential mineral and extremely important for prostate gland function and reproductive organs. It may help prevent acne by regulating oil gland activity
  • Required for protein synthesis and collagen formation.
  • Promotes immune function and wound healing
  • Enhances taste and smell
  • Protects liver from chemical damage
  • Vital for bone formation
  • Constituent of insulin and vital enzymes
  • Fights and prevents formation of free radicals
  • Zinc absorption is critical for the proper concentration of vitamin E in the blood
  • Increases absorption of vitamin A
Deficiency symptoms:

  • Loss of sense of taste and smell
  • Visual signs of finger nails becoming thin, peel and develop white spots
  • Acne
  • Fatigue
  • Hair loss
  • High cholesterol
  • Increased susceptibility to infection
  • Prostate problems

Sources:
  • Egg yolks
  • Fish
  • Legumes
  • Sunflower seeds
  • Whole grain (organic)
  • Dandelion
  • Milk thistle
  • Parsley
Zinc and Iron interfere with each other’s activity so if supplementing both, take separately.
50mg/daily (more than 100 mg daily has opposite effect and suppresses immune system)
**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 
​
0 Comments

Selenium

3/27/2018

0 Comments

 
Picture
Selenium became one of the most exciting nutrients in the 70’s and 80’s when it switched from being classified solely as toxic to regarded as an essential mineral needed in small amounts daily.  Selenium’s principle function is to inhibit the oxidation of fats as a component of the enzyme GLUTATHIONE PEROXIDASE.  It is a vital antioxidant, especially when it is combined with vitamin E.
Many roles of selenium are:
  • Protects the immune system by preventing formation of free radicals
  • Regulates the effect of thyroid hormone on fat metabolism
  • Preventive against formation of certain types of tumors.
  • A study found men who took 200 mg a day over 10 years reduced their risk of developing lung prostate and colorectal cancer by 50% as compared to those who did not supplement.
  • Selenium and vitamin E act synergistically to aid in the production of antibodies and help maintain a healthy heart and liver.
  • It is needed for pancreatic function and tissue elasticity.
  • When combined with ZINC and VITAMIN E, it may also provide relief from an enlarged prostate.
  • Supplementation has been found to protect the liver in those with alcoholic cirrhosis.
It has also shown promise in treatment of:
  • Arthritis
  • Cardiovascular disease
  • Male infertility
  • Cataracts
  • Aids
  • High blood pressure
  • Deficiencies are linked to:
  • Cancer
  • Heart disease
  • Exhaustion
  • Growth impairment
  • High cholesterol levels
  • Infections
  • Liver impairment
  • Pancreatic insufficiency
  • Sterility
Once study found that lower selenium content in fingernails in elderly Chinese supported the hypothesis that a life long low selenium is associated with LOWER COGNITION.
Sources:

  • Meat
  • Grains
  • Brazil nuts (only true concentrated source)
  • Brewer’s yeast
  • Broccoli
  • Brown rice
  • Chicken
  • Garlic
  • Kelp
  • Molasses
  • Onions
  • Salmon
  • Vegetables especially root vegetables.

Unless your healthcare provider prescribes it DO NOT take more than 400mg daily.
One ounce of brazil nuts can contain as much as 544 micrograms of selenium.  If you supplement selenium daily, DO NOT consume Brazil Nuts. 
Depending soil where food is raised, the levels of selenium may vary
​
**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 
0 Comments

Iron

3/26/2018

0 Comments

 
Picture
At some point you have probably heard about the importance of iron or maybe know someone who is taking it in supplementation.  It is a well-known trace mineral with a long history and is found in every cell of the body and almost all if it combines with protein.  One of the most important function of IRON is its role in the production of HEMOGLOBIN and MYOGLOBIN (the form found in muscles tissues) and the oxygenation of red blood cells. 
Iron is the mineral found in the LARGEST amounts in the blood and is essential for many enzymes including CATALASE (an iron containing enzyme that is found through out the body and seems designed to prevents hydrogen peroxide from building up inside the cells because it converts hydrogen peroxide into oxygen and water) and is important for growth. 
It is also required for a healthy immune system and for energy production
Deficiencies are extremely common and caused by insufficient intake but may also be the result of:
  • Intestinal bleeding
  • Diet high in phosphorus
  • Poor digestion
  • Long-term illness
  • Ulcers
  • Prolonged use of antacids
  • Excessive coffee or tea consumption, and more.
  • Deficiency symptoms include:
  • Anemia
  • Brittle hair
  • Difficulty swallowing
  • Digestive disturbances
  • Dizziness
  • Fatigue
  • Fragile bones
  • Hair loss
  • Inflammation of the tissues of the mouth
  • Nails that are spoon-shaped or have ridges running lengthwise
  • Nervousness
  • Obesity
  • Pallor
  • Slowed mental reaction

 
***Because iron is stored in the body, excessive iron intake can also cause problems and supplementation should be done under the supervision of a healthcare professional*** 

The build up of iron in the tissues has been associated with a rare disease known as HEMOCHROMATOSIS.  Hemochromatosis is a hereditary disorder of iron metabolism that is found mostly in med and post-menopausal woman. (premenopausal women have an advantage because of their menstrual cycle) Excessive absorption of IRON from both food and supplements can lead to:
  • Bronze skin pigmentation
  • Arthritis
  • Cirrhosis of the liver
  • Diabetes
  • Heart disorders
Sources of iron:
  • Eggs
  • Fish
  • Liver
  • Meat
  • Poultry
  • Leafy greens
  • Whole grains
  • Avocado
  • Beets
  • Blackstrap molasses
  • Brewer’s yeast
  • Dates
  • Kidney and lima beans
  • Lentils
  • Peaches
  • Pears
  • Dried prunes
  • Pumpkin
  • Raisins
  • Rice
  • Wheat bran
  • Sesame

There are two different forms of iron: HEME and NON-HEME sources.  HEME- comes from animal sources and are most absorbable.  NON-HEME come from plant sources of iron.

**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 
0 Comments

Phosphorus

3/25/2018

0 Comments

 
Picture
Phosphorus is the 6th most abundant element after calcium in the human body, making up 1% of the total body weight and is present in every cell of the body.  85% of the phosphorus is found in the bones and teeth.  Phosphorous is needed for:
  • Blood clotting
  • Bone and tooth formation
  • Cell growth
  • Contraction of the heart muscle
  • Normal heart rhythm
  • Kidney function
It also assists the body in the utilization of vitamins and the conversion of food to energy.
An appropriate balance of MAGNESIUM, CALCIUM and PHOSPHORUS should be maintained at all times as phosphorus and calcium compete for absorption in the intestines.
Deficiency of phosphorus are extremly rare, but symptoms include:
  • Anxiety
  • Bone pain
  • Fatigue
  • Irregular breathing
  • Irritability
  • Numbness
  • Skin sensitivity
  • Trembling
  • Weakness
  • Weight changes

Phosphorus is found in most foods, especially cooked food and sodas. The typical all american diet consumes a lot of soda which provides too much phosphorus and not enough calcium which leads to the reduction of calcium storage in the body explaining why so many people are calcium deficient. 
​
While most people are getting their phosphorus intake from sodas, other foods that also contain phosphorus are:

  • Asparagus
  • Bran
  • Brewer’s yeat
  • Corn
  • Dairy products
  • Eggs
  • Fish
  • Dried fruit
  • Garlic
  • Legumes
  • Nuts
  • Sesame
  • Sunflower
  • Pumpkin seeds
  • Meats
  • Poultry
  • Salmon
  • Whole grain
 
**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only.  Always read and follow the labels when taking supplements and always consult a healthcare professional. 
0 Comments
<<Previous

    Author

    I'm Elizabeth and I love cooking! When my son was faced with many different food allergies, cooking became very challenging.  Now I like to educate people about what they are putting in their mouth as well as inspire others that cooking healthy allergen friendly foods are easy and delicious. For recipes, visit my Instagram account @holisticmommabear

    Archives

    March 2020
    May 2019
    April 2018
    March 2018
    February 2018
    July 2017
    June 2017
    May 2017

    Categories

    All
    Nutrition Month

    RSS Feed

Proudly powered by Weebly
  • Home
  • What is Holistic Nutrition
  • Info
  • ABOUT ME
  • Services
  • BLOG
  • Contact
  • Yoga schedule
  • PROMOS
  • FREE PRESENTATIONS