Medications

The more I read, the more I learn the different effects certain medications can have on someone’s nutritional status. Whether they be prescription meds or something over-the-counter, anything that is taken regularly can definitely interfere with normal absorption and utilization of nutrients.

For example, a girl who takes birth control pills regularly may not be aware that the pills can severely deplete most of the B-vitamins, especially B6 and folic acid. In addition, birth control pills deplete zinc levels, and also can lower levels of vitamins C, E and K. These nutrient deficiencies can contribute to some of the common side effects of taking oral contraceptives, such as headaches, mood swings and weight gain. In addition, if she decides to go off the pills and becomes pregnant right away, she is now severely nutrient deficient at a time when she needs the nutrients the most – especially nutrients like folic acid and zinc (these are both crucial in the first month of pregnancy to help prevent birth defects). The baby will get the nutrients it needs by taking whatever the mom has left, so it’s typically the mom who will suffer, through things like morning sickness, nausea, fatigue and constipation.

Another example is someone who regularly takes antacids such as Tums, Rolaids, or even prescription antacids. They may not be aware that antacids bind to important minerals such as calcium, zinc or magnesium, leeching them from the body. In addition, they can stimulate the kidneys to clear more potassium. The antacids can also lower hydrochloric acid in the stomach, which in turn reduces the number of enzymes available during digestion, leading to difficulty processing and absorbing certain nutrients. This can lead to things like gas, bloating, constipation, diarrhea, and other digestive issues that someone may not even realize is linked to their dependency on antacids.

I just chose two common medications as examples, but absolutely every prescription or over-the-counter medication has the potential to alter one’s nutritional status.

The problem is, doctors simply do not have enough time in their day to sit down and explain to you exactly what this medication is doing, how it alters your body, and what you need to do to counteract these changes.

I see it as the responsibility of each individual to do their own research to find out what the side effects will be of whatever it is they are putting into their body on a regular basis. This way, they can take some proactive steps to stay balanced and healthy. Increasing certain nutritional supplements while on regular medications, as well as altering the diet to increase nutrient-dense foods and avoid foods that will further deplete nutrients, are two things that can easily be accomplished with a little bit of self-education. And if you’re not comfortable doing this research on your own, a nutritionist can help you figure it all out. Avoiding nutrient deficiencies will help prevent long-term health issues, including anything from acne or skin rashes to cancer or diabetes.

My point here was not to tell you that medications are bad or should not be taken. Rather, I just want people to understand that they do have consequences for our health, and we need to be aware of these and work to prevent further damage or health issues in other parts of our body. Despite what people would like to believe, no medication is simply a “quick fix” that can just be taken and forgotten about. They all require research, education, and alternative steps to make sure we can maintain a balanced body while treating a specific health issue.

Pumpkins

Last week we got this tiny little pie pumpkin in our CSA box, and it’s been sitting on our windowsill ever since (please excuse the bad photo – I used my phone).

I actually love cooking with pumpkins, but this one seems so tiny that I’m not sure what to do with just one. Anyway, I thought today would be a good day to remind everyone of the nutritional benefits of pumpkin, and provide some ideas for ways to use it in recipes.

First of all, choose your pumpkins wisely. The big ones are great for carving or decorating, but the smaller ones pack more flavor and are much better for baking or cooking. Fresh pumpkins, just like any other food, are always the most nutritious and will give you the best taste in any recipe, but canned pumpkin is easy and available at any grocery store. Just beware of what you are buying: there is pure canned pumpkin, but there is also canned pumpkin pie filling, which includes spices and other ingredients. I recommend buying plain pumpkin and adding your own spices and flavors.

Nutritionally, pumpkins are great! This is good news, because they are so versatile and can be used in both sweet and savory dishes. The beta-carotene is what gives pumpkins its bright orange color, and this is a form of vitamin A that acts as a strong antioxidant. They also contain fiber, vitamin C, vitamin B3, potassium, phosphorus, iron, magnesium, and calcium. In addition, pumpkins have a high water content. Many people consider pumpkin a superfood because of its high amounts of antioxidants. There are also 14 phytonutrients found in pumpkins. Phytonutrients are plant nutrients, and in the past 20 years many studies have linked consumption of phytonutrients to things such as protecting people from development of cancer and heart disease.

When cutting into a pumpkin, don’t forget to save the seeds! I’ve talked about pumpkin seeds before, but just to remind you, they are very highly concentrated in zinc. Many of us are likely zinc-deficient, due to the large number of things that contribute to zinc deficiency, including antibiotic use, birth control pills, blood pressure medication, antacids, alcohol, sugar consumption, stress, too much exercise, and more. Therefore, pumpkin seeds can be an important and necessary part of the diet. Pumpkin seeds have traditionally been used in the treatment of male prostate problems, mostly due to their high zinc content. They also contain protein, essential fats, iron, calcium, phosphorous, magnesium, vitamin E, and some B vitamins. Read my easy method of roasting pumpkin seeds here.

Some other recipe ideas for pumpkin include:

• Bake pumpkin bread or muffins, using whole wheat flour, ground flax seed, walnuts, and instead of sugar use apples, banana, or something similar.

• Cut pumpkin into small cubes and coat with olive oil and other herbs or spices, such as cinnamon or sage, then roast.

• Roast or steam pumpkin to soften it, then puree it and add cream and spices to make a delicious pumpkin soup.

• Add chunks of roasted pumpkin to chili or stew.

• Steam the pumpkin and mash it into your family’s pancakes on Sunday morning. Add some cinnamon and walnuts and they will love it!

• My mom, always the healthy chef, started substituting pumpkin pie at Thanksgiving for a much healthier pumpkin custard. It is delicious and to be honest, after a huge meal, it’s the perfect dessert. I’m not sure what her secret recipe includes, but I imagine that she adds things like vanilla, spices and nuts. You can always find great recipes online – I may try this one!

I hope this helps inspire some of you to make some delicious fall pumpkin recipes. Your family will enjoy something new, and you’ll be doing them a favor by providing them with so many beneficial nutrients!

Nutritional Protocols for Constipation

It may not be the most pleasant topic, but let’s face it: most of us have experienced constipation at one time or another, and it’s not fun.

We are tackling the bowels in my Digestion & Detoxification class, and while I will spare you most of the details of these lectures, I do think constipation is something that enough people deal with to make it a relevant blog topic. Why is this subject so important? Because bowel health is often symbolic of overall health. Diarrhea or constipation can indicate an underlying digestive issue, and as we all know, when digestion is not functioning properly, we are unable to obtain all of the necessary nutrients from our foods. This, in turn, can lead to sickness and long-term health issues, from the flu to arthritis to cancer.

In the book Dr. Jensen’s Guide to Better Bowel Care, constipation is defined as “difficult defecation; infrequent defecation, with passage of unduly hard and dry fecal material; sluggish action of the bowels.” Some of the causes of constipation can include neglecting the urge to defecate, eating a very low-fiber diet, overuse of laxatives or stool softeners, dehydration, lack of muscle tone due to sedentary lifestyle, stress and anxiety, underactive thyroid, and fatigue. Most of the time, constipation occurs as a result of a combination of two or more of these causes. However, there are some things that can be done to help get things moving again.

Nutritionally, I recommend the usual: a whole-foods based diet that includes plenty of fresh fruits and vegetables (emphasis on the vegetables) to ensure you are obtaining enough fiber and a balance of nutrients necessary for healthy digestion. Other great sources of fiber include beans, lentils, flax, oats and brown rice. Processed foods such as fast food, soda and candy, will only upset the balance of bacteria in your intestinal tract, making it more difficult to have a regular bowel movement. Drinking 1-2 glasses of room temperature or warmer water each day upon awakening will also help stimulate the bowel and get things moving for the day. This is something that is easy to do, especially once you make it a habit.

If you do begin to eliminate processed foods from your diet and increase your intake of fresh vegetables and other healthy, whole foods, you may notice not only an improvement in your bowels but also in other problem areas, such as your skin, hair, nails, headaches, energy levels, and more. Bowel movements are a means of detoxification, and when we are not eliminating regularly, those toxins build up inside of us and can cause an array of health issues.

Regular exercise is also important for regular, healthy bowels. As weird as it sounds, the muscles that help you pass a bowel need toning just like any other muscle in the body, and the only way to do this is by staying active.

For people with digestive issues, things like hydrochloric acid supplements, probiotics, or digestive enzymes can also help ease constipation. However, these are only necessary for certain people and a nutritionist can help you figure out if you’d benefit from taking them. Epsom salt baths and magnesium supplements are also known to help relieve constipation, if you’re in a pinch.

If you are someone who relies on laxatives regularly or even occasionally to ease constipation, try to make some of the dietary and other changes above, and then slowly ease yourself off of the laxatives. Getting dependent on laxatives is something you want to avoid. They disturb our mechanism of elimination, and it can sometimes take weeks or even months to get it back on track. Overuse of laxatives tends to tire the bowels, which can eventually lead to weakness and a destroyed ability to eliminate properly.

If anyone is interested, the book we read is very informative and a great resource for bowel care. It is called Dr. Jensen’s Guide to Better Bowel Care, by Dr. Bernard Jensen.

Note: For obvious reasons, I chose to omit photos from this blog post.

Denver Ladies: Pregnant, or Hoping to Become Pregnant Sometime Soon?

One of the requirements as a second-year student at the Nutrition Therapy Institute is to complete 50 hours of internship work. Since I love to work with anything related to fertility, pregnancy, and kids, I decided to reach out to Belly Bliss to see if they needed an intern. Belly Bliss is a resource for moms and moms-to-be in the Denver area, providing education and services for fertility, pregnancy, and beyond. They hold workshops and classes on important subjects that many women don’t know enough about, such as cloth diapering vs. disposable, vaccines for your kids, childbirth methods, and breastfeeding. Anyway, it’s a really great resource and even though they’ve only been around for a couple of years, they are doing really well.

The nutritionist at Belly Bliss happened to go to NTI as well, so she and I share similar views on how nutrition should be approached. Her name is Sara Peternell, and you can read more about her here.

Sara is holding a workshop one week from today, on Monday, October 25^th at Belly Bliss in Cherry Creek (300 Josephine Street, Denver, 80206), from 7:00 – 8:00 pm. The workshop is called Pregnancy Nutrition: A Trimester-by-Trimester Roadmap to Healthy Baby and Mom. She will talk about the importance of good nutrition for conception and then throughout pregnancy, for both baby and mom. She will also address the changing nutritional needs during each trimester of pregnancy. The class is only $15 and I promise you will learn some very valuable information, whether you are currently pregnant or would like to be pregnant sometime soon. I think many women do not realize that good nutrition is just as important for conceiving a baby as it is for carrying a baby, so starting early is the best route to take.

If you are interested in signing up for Sara’s class, go here to register. Scroll down to where it says "Newly Added Workshops..." and then "Click Here to Read More". Click and find the nutrition class (they are organized by date). Pre-registration is required, and it can all be done very easily online. Also, please forward this to anyone else who may be interested! Thanks, and see you there!

ApplePearSauce Recipe + Blogging Vacation!

An anonymous reader requested yesterday that I share my applesauce recipe. It’s actually apple/pear sauce, but it works the same with just apples. And, it’s nothing special other than I leave all the skins on and I don’t add any sugar! Here it is:

Recipe

Apples and pears (I used about 15 apples and 10 pears)

Cinnamon sticks and/or ground cinnamon

1-2 lemons

Water

Quarter and core all apples and pears. Set into a large pot. Add 1 cup water (you may need more – enough so the fruit won’t burn, but not too much or you’ll get watery sauce). Squeeze the juice of 1 or 2 lemons into the pot. If using 30+ apples, I’d use more than 1 lemon, but use your own judgment. I think lemons are one of the best foods that exist, but I’ve been accused in the past of “over-lemoning” things. Add cinnamon sticks and/or ground cinnamon to taste. Turn heat on high for about 15 minutes, stirring occasionally. Reduce to a simmer and cover.

Stir occasionally and when fruit is soft enough, start to mash it as you stir. Cook until the sauce is your desired texture. I like my applesauce extra chunky, but if you want it smooth you can use an immersion blender to puree. Remove cinnamon sticks before storing. I like to serve it hot, so I just scoop some into these ramekins and heat it in the oven while I prepare the rest of dinner.

Keeping the skin on the fruit adds some fiber and texture to the sauce. It also makes the applesauce a pretty pink color, which is so much more appetizing than white or yellow! I recommend making this in big batches for two reasons: your house will smell amazing, and also it freezes well so you can enjoy it all throughout autumn and winter.

I also wanted to let you guys know that I will be taking the next TWO weeks off from blogging. I have to admit I’m pretty excited for the break – mainly because I have some other fun things planned that don’t involve school/blogging/work! In the meantime, eat healthy and try to stay active as we transition into fall weather. It’s a great time to be outside, and also to try some hearty chili or vegetable soup recipes!

See you on October 18^th!

Fruit = Sugar = Fruit

My teacher gave us a friendly reminder yesterday that fruit, despite all of its wonderful nutrients, is still classified as a simple sugar. Yes, that means it’s in the same category as things like juice, soda, candy, or fat-free ice cream.

Fruit contains mainly fructose, which is the sweetest of all of the sugars. Simple sugars such as fructose go straight into our bloodstream after eating them, which gives us a quick rush of energy. Our body tells our pancreas to produce the hormone insulin, which is released and attaches to the sugars to guide them into our cells. This all happens very quickly, leaving us craving another energy burst by way of more simple sugars. As you can see, it’s this process that leads to constant sugar cravings.

But fruit is supposed to be healthy for us, right?

While fruit does contain many antioxidants and important nutrients for our health, it cannot be ignored that fruit is high in sugar. The skin of fruit does contain some fiber, but not much. The best way to approach eating fruit is to consume it with a protein and a fat. This way, the sugar will take longer to get into our bloodstream, and we will feel full for a longer period of time. This prevents the instant spike in our blood sugar. Rather than craving more sugar immediately, we will feel satisfied.

So basically, a piece of fruit alone is not the most well-rounded snack, especially for someone who tends to enjoy or crave sugar a lot. Some foods that would pair well with fruit that include protein and fats include nut butters; nuts and seeds; full-fat yogurt; a smoothie that includes flaxseed oil, nuts and tofu; or even some cheese.

And speaking of fruit, I happened to get an enormous amount of apples and pears from my CSA the past couple of weeks, so I made applepearsauce last night. I couldn’t find a recipe that I approved of so I made up my own – apples, pears, lemon juice, cinnamon, and a little bit of water. I kept the skins on and did not add ANY sugar. It turned out perfectly – nice and chunky, and just sweet enough. We had it with dinner (grass-fed steaks, kale chips, cucumbers and peppers) so there was plenty of protein and fat in the meal. But just a little tip for those of you that make homemade applesauce in the fall – no sugar is needed! The natural sugars in the fruit keep it plenty sweet. Also, if you keep the skin on the fruit, you’ll get a little extra fiber and texture!

Recognizing a Food Allergy or Intolerance in Your Child

Food allergies and intolerances are often discussed at my school, as they can be the starting point for more major health issues later in life. Many unpleasant symptoms can be eliminated once food allergies or intolerances are addressed and dealt with. However, many parents are unaware of how to recognize a food issue in their child, and therefore they often go undetected and the kids grow up eating foods that are harming their bodies and their health.

There is a big difference between a food allergy and a food intolerance. Food allergies occur when your immune system reacts to foreign substances in the body. The resulting symptoms are caused by the chemicals made by the immune system as it tries extra hard to fight these foreign substances. This immune reaction is then triggered every single time these same foreign substances enter the body. Food allergies start in the first year of life in about 80% of cases. A food intolerance, on the other hand, is a reaction to food that does not involve the immune system at all. When someone has an intolerance, they can often tolerate small amounts of the food, but larger amounts can prompt symptoms. Intolerances are often caused by a lack of a particular enzyme needed to metabolize a specific nutrient or substance in a food. The best example is lactose (milk sugar). It is estimated that about 70% - 80% of all adults are lactose intolerant.

Some of the most common symptoms of a food allergy or intolerance include vomiting, excessive spitting up in infants, diarrhea or constipation, colic, sneezing, nasal congestion, wheezing, coughing, asthma, and any type of skin rash such as hives or eczema. Other less common symptoms can include puffiness in the face, sleeping issues, headaches, ear infections and ADD or ADHD.

The difficult part of diagnosing food allergies or intolerances based on symptoms alone is that they can show up within minutes of when the child consumes the food, or within days or even weeks. It may be hard to link a skin rash in your child to the grilled cheese sandwich they ate the weekend before at a birthday party.

Some of the most common foods that people are allergic to include cow’s milk and other dairy products, eggs, gluten (wheat), peanuts and tree nuts (walnuts, pecans, cashews, pistachios, hazelnuts and almonds), beans, soybeans and other soy products, fish and shellfish. Other slightly less common causes of food allergies or intolerances include citrus fruits, food additives, pesticides, and mushrooms.

If you suspect your child may have a food allergy or intolerance, try eliminating that particular food from their diet for 1 month to see if symptoms go away. It is very important that allergies and intolerances are detected early on to prevent more permanent damage to the child. A specialized doctor or nutritionist can help you figure out how to eliminate certain foods and what to watch for.

It May Seem Obvious But...

Note: I forgot to post this yesterday! I got it all queued up last week because I knew I had an early morning flight on Monday morning, but then I never actually posted. Late night pizza with my awesome cousins Jack and Katie, plus a 5:30 am alarm are to blame... but anyway here's yesterday's info:

I am traveling today, so this will be brief but still important!

As I mentioned on Friday, I am reading two new books for school about kids and feeding and nutrition. In the book Feeding Your Child for Lifelong Health, one section provides "Smart Strategies for Feeding Babies Four to Twelve Months Old." I won't share all 12, but there are two that really stand out. They seem obvious, yet so many of us fail to follow them.

The first is to avoid giving your infant foods that you don't want him to love when he's older. Seems pretty straightforward right? Logical - something every parent would think of. Yet over and over again, you see parents feeding their kids things like fast food, fruit snacks, candy, or soda. And although there are some crazy parents out there, I am confident that NO parent wishes poor eating habits upon their children when they get older. So, this is something to keep in mind - use it as your guide if you're ever at a loss over whether or not you should be feeding something to your child.

The second that stood out and seemed so obvious yet so difficult to live by is to be a food role model. If you stash candy in the top drawer and grab a piece every few hours, your child will start picking up on this habit at a very early age. If you obsess about your weight and what you eat, or are a really picky, finicky eater, your child may also start to become conscious of his or her weight at a young age or become very picky about what they eat. So, something else to keep in mind!

Kids & Adults: Different Diets

I am starting two new books for school – Feeding Your Child for Lifelong Health, by Susan B. Roberts and Melvin B. Heyman, and Superimmunity for Kids, by Leo Galland. So, over the next week or so I may be sharing some of the information I learn. I know a lot of PWN readers have kids or plan on having kids, so hopefully you will find the information valuable.

I am just getting started, but one of the things I read this morning is something that I think is important to share. While it may seem obvious, many parents may forget that children have very different nutritional needs than adults. Many adults try to eat a diet that is very high in fiber, low in fats, and doesn’t include things like oils, butter or red meat. While this may be the proper diet for mom or dad, it is not the proper diet for a child. If your toddler or child is not getting enough fats, calories and other nutrients, they can develop developmental problems and even start to crave the foods their body needs. Kids should be eating full fat dairy products (if you decide to give them dairy and they do not have an allergy), and they have no business using things like fat-free salad dressings or avoiding butter.

Many times I have mentioned the importance of feeding your family ONE meal at night. Kids and parents can enjoy the same foods, with some adjustments as necessary (certain spices, for example, can be too strong for young kids). However, if the parents are on a restricted diet, they need to make sure their children are obtaining enough fats and calories from their meals.

According to Feeding Your Child for Lifelong Health, there are 8 key nutrients that parents should focus on when it comes to giving their children the best start in life. These nutrients have the biggest impact on metabolic programming, which includes brain development, motor development and even personality. The 8 key nutrients are as follows:

1. Fat
2. Fiber
3. Calories
4. Iron
5. Calcium
6. Zinc
7. Folate and other B-vitamins
8. Antioxidants: Vitamins A, C and E

I would add water to this list as well. Kids drink so much sugary juice and not enough water, in my opinion. All of the above nutrients are abundant in fresh, whole foods. Therefore, a whole foods diet is just as important for your kids as it is for you! Don’t waste their appetites on junky prepackaged foods that may fill them up, but will only provide them with trace amounts of the above key nutrients. Start them out on the right track, and that way they will develop a palate for healthy, fresh foods. This will benefit them throughout their entire life! And if you’re trying to change some bad habits at a young age, that’s okay too – better to start now than just avoid it altogether. Make adjustments slowly and include them in the process to make it more fun.

Have a great weekend!

Leaky Gut: 6 Main Causes

Yesterday I wrote about leaky gut syndrome, and gave a brief overview of some of the symptoms associated with it and some of the more serious diseases that can occur as a result of leaky gut. Today, I’d like to give you the 6 main causes of leaky gut, as laid out in the book Digestive Wellness by Elizabeth Lipski, Ph.D., CCN.

Diet and Nutrition

I’ll start with diet, because I think it’s the most significant. Not only can poor food choices lead to leaky gut, but proper food choices can actually heal leaky gut. For this reason, leaky gut seems to have anything and everything to do with what we eat. Simply put, eating too many bad foods and not enough whole foods leads to an imbalance of bacteria in our intestinal tract. Processed foods are lower in fiber (even if they say they are high in fiber, such as Fiber One pop tarts, don’t be fooled – they are fortified and this type of fiber is not easily absorbed by our natural bodies), and low-fiber diets lead to increased transit time for food passing through our digestive tract. The longer food stays inside of us, the more opportunity it has to begin to spoil and rot, which causes further damage to our intestines. Processed foods also promote inflammation, which can seriously damage the digestive tract over time.

Chronic Stress

When we are stressed for long periods of time, our immunity is affected. Over time, our body begins to react to stressors by producing less and less of two things: sIgA (one of the first lines of immune defense) and DHEA (an anti-aging and anti-stress hormone). Therefore, chronic stress actually leads to an impaired ability to deal with stress and increased susceptibility to sickness and aging (yikes!). The other thing that our body does when we experience chronic stress is to slow down digestion by reducing blood flow to digestive organs. Again, when our digestion slows, food has more time to go bad inside of us and eat away at our healthy intestinal lining.

Dysbiosis

Dysbiosis refers to an imbalance of bacteria within the digestive tract. When “bad” bacteria is allowed to overgrow (as a result of poor diet, antibiotics, steroid medications, birth control pills, or other factors), it breaks down the strong walls of our intestines and causes severe gastrointestinal symptoms. One good way to fight dysbiosis is to take a probiotic supplement daily.

Environmental Contaminants

Every day, we are exposed to many household and environmental chemicals that put stress on our immune systems. Sometimes environmental contaminants can deplete us of important minerals, and can lead to tissue breakdown or inflammation. The best way to deal with this is to limit exposure to environmental contaminants as much as possible. Obviously it is impossible to avoid them completely, but we can do things like use gentler cleaning products and beauty products.

Overconsumption of Alcohol

I’ve talked plenty about alcohol, but just a quick reminder that alcoholic drinks contain very few nutrients but take many nutrients to metabolize. Alcohol strains the liver and damages the intestinal tract.

Use of Medications

Certain medications can damage different parts of our digestive tract. Some damage the delicate intestinal lining, which then allows microbes, partially digested food, and toxins to enter the bloodstream. This leads to much of the discomfot associated with leaky gut syndrome, and eventually more serious diseases. Since sometimes we must take medications for whatever reason, it is even more critical that we focus on a healthy, whole-foods diet so we can counter some of the effects the meds have on our body.

I hope this increases your awareness of leaky gut and the many different factors that can go into digestive distress. Try to become more in tune with your body and pay attention to certain things that may trigger specific symptoms. It is probably impossible to eliminate all digestive issues, but the more we can focus on healthy diet, exercise, sleep, and happiness, the better we will feel and the more productive we will be.