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Vitamin D: The sunshine vitamin

10/30/2016

3 Comments

 
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​Not long ago vitamin D was simply known as the bone vitamin because its main function was to help absorb calcium, the most abundant mineral in the body. Since vitamin D was primarily regarded as an important nutrient for bone health, it was conventionally thought that a person had enough vitamin D as long as they didn't have bone diseases like rickets or osteomalacia. However, thanks to the work of many scientists, data now show that vitamin D is much more that just a bone vitamin. It is considered by many to be both a nutrient and a pro-hormone, a compound that the body can convert to an active hormone. In the case of vitamin D, the pro-hormone form is produced in the skin and activated in the liver and kidneys; then the active hormone communicates with a variety of other tissues in the body. Nearly every tissue and cell in the body has receptors for vitamin D. Vitamin D is needed for bone growth and bone remodeling, but also has other roles in the body, including modulation of cell growth, neuromuscular and immune function, and reduction of inflammation. It is estimated that upwards of 2,000 genes are directly or indirectly regulated by vitamin D. 

Three-quarters of teens and adults in the United States are deficient in vitamin D. The results of this deficiency are catastrophic. Studies have shown that vitamin D deficiency is associated with an increased risk of a long list of diseases that span all systems in the body. As a woman, I am particularly concerned with the link between vitamin D deficiency and breast cancer.
​Michael Holick, a biochemist and endocrinologist at Boston University, is a pioneer in vitamin D research and believes that the role of vitamin D in the body is so profound that much higher doses than those currently recommended are required for optimal functioning. While humans can make vitamin D in their bodies, most of us require additional amounts from the sun, our diet, or from supplements in order to maintain adequate levels. Vitamin D from sun exposure is the best way to optimize your vitamin D levels, however the majority of Americans do not get enough sun exposure.
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As far as diet is concerned, it is very difficult to get enough vitamin D from food sources alone, as very few foods naturally contain vitamin D. The whole foods that do contain vitamin D (fatty fish, egg yolks, tuna, & mushrooms) will not contain enough to optimize your levels. And since vitamin D is a fat-soluble vitamin, a diet that is extremely low in fat may cause vitamin D deficiency (yet another reason to eat healthy fats). Therefore, supplements may be the answer to achieving optimal vitamin D levels.
Do I need to worry about vitamin D toxicity?
Taking vitamin D3 is very safe. Even the conservative Institute of Medicine has concluded that taking up to 10,000 IU per day poses no risk for adverse effects. Remember that if you take oral vitamin D, you also need to boost your vitamin K2, either through your food choices or a supplement. Vitamin K2 deficiency is actually what produces the symptoms of vitamin D toxicity, which includes inappropriate calcification that can lead to hardening of your arteries. If you are looking for a high quality supplement that includes both vitamin D and vitamin K, check out Vitamin D Supreme. This is a highly bioavailable capsule that includes 5,000 IU of vitamin D3 along with vitamins K1 and K2. If you have trouble swallowing capsules, you can take a liquid form of vitamin D. This is the supplement that I take. It is a highly bioavailable emulsion formula that contains 2,000 IU of vitamin D3 along with vitamins K1 and K2. Vitamin K works synergistically with vitamin D for optimal bone and arterial health and for maintaining proper immune balance.
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Have you had your vitamin D levels tested?
​You must check your vitamin D levels often because assessing vitamin D status is one of the most important health-protecting steps you can take. If your serum levels are low, then you are at risk. 
What should my serum levels be?
​The first step to ensuring that you are receiving all of the benefits of vitamin D is to find out your levels. According to WebMD, 20-50ng/ml is considered an adequate range for a healthy adult, however this range is too low if you are trying to achieve optimal health. Above 20, you are safe from rickets. Above 30, your gums will be healthy. Above 40, you receive great cancer benefits. Dr. Joseph Mercola, an osteopathic physician and alternative medicine advocate, posits “If you’re using an oral supplement, recent studies suggest adults need about 8,000 IU’s of oral vitamin D3 per day in order to get serum levels above 40ng/ml.” New research shows that higher levels of vitamin D are necessary to provide protection from more serious chronic diseases such as cancer, heart disease, infections, multiple sclerosis and more. The range you are looking for is 50 to 70ng/ml.

​​There are two vitamin D tests -- 1,25(OH)D and 25(OH)D -- but 25(OH)D is the better marker of overall D status. It is this marker that is most strongly associated with overall health, and it is the one you should ask your physician for.
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Sources:
Holick, M. (2005). The vitamin D epidemic and its health consequences. Journal of Nutrition. 135(11): 2739S-48S.
http://articles.mercola.com/sites/articles/archive/2011/11/21/how-to-get-your-vitamin-d-to-healthy-ranges.aspx
https://www.sciencenews.org/article/vitamin-d-essential-modern-indoor-lifestyle
http://www.scientificamerican.com/article.cfm?id=vitamin-d-deficiency-united-states.

http://wisemindhealthybody.com/dr-mercola/breast-cancer-prevention-vitamins/?cpt=dax
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Chicken and rice casserole

10/24/2016

1 Comment

 
Well, it is that time of year when I want to be at home snuggled in my warm sweatshirt eating comfort food. This casserole dish is delicious and does not use cheese or processed canned soups. The creamy flavor of this dish comes from cashews.  To make this dish super easy, you can buy the cauliflower already "riced" at Trader Joe's in the frozen section. You can also buy an organic, rotisserie chicken or use leftover cooked chicken breasts - all you have to do then is shred the chicken. 
Prep time: 30 minutes
Cook time: 35 minutes
Serves: 6
 Ingredients:
SAUCE:
  • 1 cup raw cashews
  • 3/4 cup Chicken stock (I use Imagine brand - low sodium)
  • 2 teaspoons dried thyme 
  • 1 teaspoon sea salt
  • 1/2 teaspoon fresh lemon juice
CASSEROLE:
  • 3 tablespoons extra virgin olive oil, divided
  • 3 cloves garlic, minced
  • 2 shallots, minced
  • 4 ounces cremini mushrooms, minced
  • 3 cups riced cauliflower
  • 8 ounces broccoli florets, roughly chopped
  • 1 1/2 teaspoons sea salt
  • 3/4 teaspoon cracked black pepper
  • ​2 cups shredded cooked chicken
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Preparation:
  1. Fill a bowl with boiling water and place the cashews in the water. Soak for 30 minutes.
  2. Preheat the oven to 375 degrees and lightly grease a 3-quart casserole dish with 1 tablespoon of the extra virgin olive oil.
  3. Heat the remaining 2 tablespoons of olive oil in a sauté pan over medium-high heat. Sauté the garlic, shallots, and mushrooms for 3 minutes. Add the cauliflower, broccoli, salt and pepper and continue cooking for 7-10 minutes, until the vegetables are crisp-tender. Stir in the chicken, then remove from the heat and set aside.
  4. Drain the soaked cashews and place them in a high-speed blender with the remaining sauce ingredients. Blend on high for 30-45 seconds, until very smooth. Stir the sauce into the chicken and vegetable mixture, then turn the entire mixture into the prepared casserole dish.
  5. Bake, covered for 15 minutes. Uncover and continue baking for 10 minutes.
  6. Serve with a salad.
This recipe is from Danielle Walker's Against all Grain: Meals Made Simple.
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The best oils for cooking

10/19/2016

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There is a lot of misinformation and confusion surrounding the topic of the best oils to use for cooking. Mainstream media continues to promote polyunsaturated oils as healthy and continues to demonize coconut oil. But they have it wrong and here is why…
So what are the best oils for cooking?
When you are cooking at high temperatures, you want to use oils that are stable and do not oxidize or go rancid easily. When oils undergo oxidation, they react with oxygen and can form free radicals. There are four types of fatty acids: saturated (SFA), monounsaturated (MUFA), polyunsaturated (PUFA), which includes omega-3 and omega-6 fatty acids, and lastly, trans fatty acids (TFA).
What defines the type of fatty acid is their chemical structure. The most stable are saturated fats, which are solid at room temperature. These fats include coconut and palm oils. Coconut oil has been demonized because we have been told that the saturated fats we eat become saturated fats in our blood. But the shocking counterintuitive fact is that dietary saturated fats do not raise blood saturated fats. Dr. Mark Hyman in his book Eat Fat, Get Thin reminds us that it is refined “carbohydrates and sugar that cause the liver to produce the saturated fats found in the blood." Coconut oil actually has powerful medicinal properties and it is a medium-chain fatty acid that is easily digested and absorbed by the cells and used for energy.  Oils from saturated fats do not normally go rancid and they are great for both cooking and baking.
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​Monounsaturated oils are liquid at room temperature, but become solid if refrigerated. These include olive oil, peanut oil, and avocado oil. These are relatively stable. They do not go rancid easily and can be used in cooking. Olive oil, known for its heart-healthy effects, is ideal for salads and can also be used for cooking at moderate temperatures. Extra virgin olive oil is rich in antioxidants and is one of the safest oils that you can use. Peanut oil is relatively stable and is ideal for stir-frying. Avocado oil is similar to olive oil and can be used in cooking at high temperatures or in salads. 
Polyunsaturated oils are always liquid, even when refrigerated. These oils include corn, soy, safflower, and sunflower. They go rancid easily and should not be heated or used in cooking, frying, or baking.  These oils are known as vegetable oils, but this does not mean that they equate to a serving of greens in any way, shape, or form. The refining of these oils ultimately destroys both the healthy polyunsaturated fatty acids and their antioxidants and converts them into distorted, unhealthy molecules. Dr. Shanahan in her book Deep Nutrition explains that vegetable oils are processed much like motor oil. She explains that the tiny seeds are pressed with intense pressure and heat and that one of the initial steps involves the use of hexane, a component of gasoline. This produces a nasty smelling oil, so it takes another 20 or so additional steps to bleach and deodorize this “dark muck."
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Although canola oil is a monounsaturated oil, it is in a category of its own due to the harsh processing method it entails. Although canola oil is still considered “healthy” by the media and certain organizations, it is a highly refined product. The health claim comes from the fact that canola is rich in anti-inflammatory omega-3 fatty acids – and it is, in the seed form (canola comes from the rapeseed). The omega-3 fatty acids are polyunsaturated and are easily distorted when exposed to heat; and during the deodorizing process, these omega-3 fats are transformed into trans fatty acids. Dr. Shanahan posits, “factory processed canola, even organic expeller pressed, contains mutated, oxidized, heat-damaged versions of once-healthy fats." What was once healthy in the seed is no longer healthy in the liquid form.
​Trans fats are the very worst fats for our cells because these toxic fats can lead to the formation of free radicals. Free radicals can cause damage to any part of the body. Trans fats are stiff and hard and literally embed themselves into our cell membranes, causing them to malfunction and create disease. Trans fats are man-made and found in processed foods, shortenings, margarines, fried foods and commercially produced baked goods. Nature does not produce bad fats – factories do! They are not safe to eat and were declared as such in 2013 by the FDA. However, buyer beware: a product that is labeled “no trans fats” can still contain up to 0.5 grams of trans fats per serving. These fats do not belong in your diet! 
Dr. Mary Enig, a nutritional biochemist, has been warning us of these toxic fats since the 70s. If you are interested in an exposé of the false demonization of natural fats and the misinformation of low-cholesterol diets rich in crop oils, check out Dr. Enig’s work called The Oiling of America. It is a 2-hour lecture presented by Sally Fallon, founding president of the Weston A. Price Foundation. It is extremely interesting and traces the intertwining of certain influential scientists with the crop oil industry. ​
​Take away – stick with saturated fats and monounsaturated fats, not polyunsaturated for cooking and baking. And to ensure that your oils do not go rancid:
1. Don’t buy in large quantities. Buy smaller bottles (preferably dark-colored glass with a tight-fitting cap) that you will use before they can get damaged. Heat, light, and oxygen can damage oils.
2. Keep oils in a cool, dry, dark place.
Sources:
Fallon, S. (2001). Nourishing traditions. Washington, DC: New Trends Publishing.
Hyman, M. (2016). Eat fat, get thin. New York, NY: Little, Brown, & Company.
Shanahan, C. & L. (2009). Deep nutrition. Lawai, HI: Big Box Books.
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Eggs - the egg-ceptional superfood

10/11/2016

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​Eggs are a superfood. After all, they contain all of the nutrients and building blocks required to grow an entire baby chicken. They are loaded with high-quality proteins (including all 9 essential amino acids), vitamins, minerals, good fats, and choline (very important nutrient for the brain). 
Eat the yolks folks! The yolk is full of vitamins A, D, and E. Eggs are one of only a few foods that provide us with dietary vitamin D. In addition, saturated fat and cholesterol are present in the yolk and these help increase our testosterone levels. Testosterone is needed to build muscle and for cognitive function. Yes, women need this too.
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​One of the greatest frustrations I experience is trying to reassure people that eating eggs will not harm their health, but rather improve it. Most people I talk with are afraid that eggs – specifically the yolks – will raise their cholesterol. Many dietary guidelines are either directly or indirectly related to cholesterol phobia. The standard guidelines warn us to limit the amount of cholesterol we eat despite the fact that for at least 95% of the population, cholesterol in the diet has no effect on cholesterol in the blood. Cholesterol is a basic raw material made by your liver, brain, and almost every cell in your body. Enzymes convert cholesterol into vitamin D, sex hormones (estrogen, progesterone, and testosterone), stress hormones, and bile salts for digesting and absorbing fats. It makes up a major part of the membranes surrounding cells and the structures within them. The brain is particularly rich in cholesterol.
What if the whole theory about cholesterol causing heart disease was wrong in the first place?
It is shocking how misinformation about cholesterol-rich foods being dangerous to our health has drastically changed our eating habits.  The cholesterol theory was primarily based on two faulty studies. First, in 1913, a young Russian scientist named Nikolaj Anitschkow discovered a link between cholesterol and vascular damage (atherosclerosis) when feeding rabbits large amounts of cholesterol. After dissecting them later on, he discovered that their arteries were filled with cholesterol-containing plaque that looked like the arteries of people who died of heart disease.  However, rabbits are herbivores by nature and the amount of cholesterol they get in their diets is normally pretty close to zero.  So it is no surprise that filling their small bodies with a large amount of cholesterol will have damaging effects on their health. As I mentioned previously, there is no connection between cholesterol in food and cholesterol in blood – unless of course you happen to be a rabbit. 
​Since fat in the diet and cholesterol in the blood were believed to be linked, this led another scientist to misinterpret his own flawed experiment. In 1955 Ancel Keys set out to investigate fat in the diet and its connection to heart disease. Ancel Keys was not a doctor or a cardiologist. He was an ambitious biologist and his study would be the first of its kind. It examined the connection between lifestyle, diet, and the prevalence of cardiovascular disease in men from different world populations. He started by analyzing 22 countries. However, all his data was not supportive of his theory, so he hand-selected the 7 countries that supported his preconceived hypothesis. In this way, he was able to make a convincing case that there was a direct connection between dietary fat and heart disease. The fact that Keys had chosen to include 7 countries and ignore the other 15 did not go unnoticed. A British doctor by the name of John Yudkin questioned Keys’ research and performed a far more extensive analysis of dietary factors on his own. Yudkin’s more comprehensive data showed that the single dietary factor that has the strongest association with coronary heart disease was…sugar! In other words, it was back in the 50s that we had this information. If you are interested in learning more about cholesterol, The Great Cholesterol Myth by cardiologist Stephen Sinatra delves deeply into this matter. 
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Ancel Keys
PictureWhich egg yolk would you rather eat?
​So do not be afraid of eating eggs, they are extremely nutritious and delicious. Scramble them in coconut oil for an extra yummy meal. And be sure to buy pastured eggs. These eggs are from chickens that have been allowed to roam outdoors, eating their traditional diet of insects and bugs. They live happier lives roaming the pasture and will deliver healthier eggs. 

Sources:
Fallon, S. (2001). Nourishing traditions. Washington, DC: New Trends Publishing.
Shanahan, C & L. (2009). Deep nutrition: Why your genes need traditional food. Lawai, HI: Big Box Books.
Sinatra, S. (2012). The great cholesterol myth. Beverly, MA: Fair Winds Press.
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Coconut Date Balls

10/3/2016

3 Comments

 
Prep time: 15 minutes
​Yields: 20 one-inch balls
If you attended my lecture last Monday night on the dangers of sugar, you may be wondering why I am sending out a recipe for a dessert. Many people have been asking for a healthy dessert and  it is fine to have a sweet snack once in awhile.

​These make a great snack for kids and of course they are homemade. It is not a processed product depleting our nutrient stores.  It is full of good fat from coconut and the sweetness of this recipe comes from dates. Dates are an excellent source of fiber, B vitamins, and the minerals copper, potassium, manganese, magnesium, and iron. We all have a unique biochemistry, so keep in mind that if you have a compromised immune system or suffer from chronic blood sugar issues, these sweet treats may not be the best choice for you. 
Ingredients:
  • 14 medjool dates
  • ½ cup coconut butter
  • 1 tablespoon coconut oil
  • ¼ cup finely shredded dried coconut, plus more for rolling
  • optional: zest of a lemon - gives it a bright flavor
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Preparation:
  1. In a food processor, process the dates for a minute or so. They should be processed into a chunky paste.
  2. Add the coconut butter (and optional zest if using) and pulse a few times until the ingredients are mixed.
  3. Melt one tablespoon of coconut oil in a very small pan. Then start the processor and pour the melted oil in through the top while the processor is running. Add the ¼ cup dried coconut and process for 5-10 seconds more.
  4. To roll the balls, pick up a very small handful of paste and press it in your hand. It should stick together. Then take the paste and press and roll it into a little ball, about one inch in diameter. Put the balls on a plate as you roll them.
  5. Take the balls and immerse them in the dried coconut so that they get covered with coconut. Store in a cool place (I keep mine in the refrigerator) and eat as desired!
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You may be wondering about the difference between coconut oil and coconut butter. The difference between them is that the oil is simply oil that has been extracted from the meat of the coconut. Coconut is a wonderful source of medium chain fatty acids. I love the oil for cooking, like sautéing vegetables and scrambling eggs, and for baking. The coconut butter is made from the meat or flesh of the coconut. Since it is essentially pureed coconut meat, it has a thick and creamy texture and is about 60% oil. Both coconut oil and coconut butter have similar nutritional characteristics, but the butter also contains fiber, protein, and minerals.  When looking at the different brands on the market, be sure that the only ingredient is organic raw coconut. My favorite brand is Artisana Organics. I would not recommend cooking with the coconut butter. It is more of a spread to be put on toast, fruit, or pancakes. It is delicious in this recipe.  You can also use the coconut butter in a smoothie  or  just put it on a spoon and eat it. Yum!
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