Building an Anti-Inflammatory Spice Cabinet

Chronic inflammation. I can scarcely think of any combination of words that has had such a profound effect on modern health than this. Chronic inflammation is the root of many lifestyle diseases running rampant in our society including: type two diabetes, many cancers, metabolic syndrome, heart disease, depression, Alzheimer's, Parkinson's, and many more. 

Inflammation is a natural process that is actually protective, in the right  context. Recall the last time you sprained your ankle or banged your leg off of the coffee table, remember that swelling, heat, redness, and pain that accompanied? That's inflammation at work. Inflammation surrounds an injury with protective padding in order to protect, immobilize, and allow healing. The problems begin to arise when this response doesn't let up after an injury has healed. This can lead to systemic inflammation, or inflammation that is spread throughout the body. 

Fortunately, there are many foods and spices that that work to counteract this over-reactive inflammation trap your body may fall into. Use this guide to build your own anti-inflammatory spice cabinet to not only improve your cooking, but also improve your health! 

Best Anti-Inflammatory Herbs and Spices

1. Ginger

Found in many Asian dishes, ginger is a spicy root that has been used for medicinal purposes for literally thousands of years. Ginger is known to calm gastrointestinal upsets, boost memory, and work as a powerful anti-inflammatory. Some studies have even shown ginger to work as a pain reliever. While it can be eaten raw, many people choose to add it to dishes such as stir-fries to dilute the spicy flavor. It can also be steeped in hot water and taken as a tea. 

2. Turmeric

If you're a fan of curry or other Indian dishes, chances are you've eaten turmeric. Turmeric is another root, and is best known for giving curry its yellow color. Researchers say that Turmeric is a stronger immune booster than Vitamin C, its active compound, Curcurmin, is known to be deadly to cancer cells, fight diabetes, boost mood, and support brain health. Plus, it's a powerful anti-inflammatory. Turmeric is great in curries (duh!) and also good in smoothies, soups, or ever over sauteed veggies. 

3. Basil

Most often associated with Italian dishes, basil is a beautiful herb with incredible flavor. Basil boasts the anti-inflammatory compound eugenol, and is known to provide relief to many inflammatory illnesses, especially rheumatoid arthritis.

4. Cinnamon

Some of cinnamon's many health benefits include: supporting brain function, fighting cancer, aiding in digestion, fighting diabetes, and more! Cinnamon also has compounds that block the inflammation linked to neurodegenerative diseases. Try some sprinkled on your morning oatmeal, or over a chai latte. 

5. Cilantro

One of my absolute favorite herbs, cilantro is commonly found in a lot of Mexican dishes. Cilantro is known to help the body detoxify heavy metals, as well as aid in digestion, mental health, and skin health. Of course, cilantro is also a powerful anti-inflammatory. Sprinkle some on fresh salsa or put it through a juicer with some other citrus fruits! 

This list is by no means all-encompassing. In fact, most herbs and spices have at least some anti-inflammatory properties to tout! The takeaway? Spice up your world to avoid chronic inflammation! 

Erica

Fat-soluble Vitamins

Last week, we looked at fats as part of "The Basics" series. Continuing that conversation, today we're going to be looking at fat-soluble vitamins: Vitamin A, Vitamin D. Vitamin E, and Vitamin K. We're going to be looking at what each of these vitamins is important for, where to find them in our diet, and if supplementation is necessary- what forms to look for in your supplements. Let's dive in! 

What are the fat-soluble vitamins?

Vitamins are the essential nutrients that our bodies need in small amounts (i.e. micronutrients) to perform various tasks. There are two classifications of vitamins: water-soluble and fat-soluble. Fat-soluble vitamins are so cool! They are the only vitamins that are stored in our body (thank you liver and adipose tissue), and we need fat present in our foods in order to absorb these vitamins. Since our bodies can store fat-soluble vitamins, we can run the risk of toxicity. Generally, this will not be an issue unless you are using mega-dose supplementation. If this is the case, seek out professional oversight to make sure you do not make yourself sick. 

A look at each vitamin:

Vitamin A

When we talk about Vitamin A, we are really referring to a wide range of fat-soluble nutrients such as retinol and beta-carotene. The bioactive form of Vitamin A is retinoic acid (RA), which acts as a nutrigenomic "hormone" that can alter gene expression and influence many physiological processes in the body. 

Vitamin A is best known for it's influence on vision, but it also supports your reproductive, digestive, urinary, and immune systems. Vitamin A is also essential for healthy bones, skin, and eyes. 

The recommended daily allowance (RDA) for Vitamin A is 900 micrograms for adult men and 700 micrograms for adult women. Fantastic food sources of Vitamin A include turkey giblets, beef liver, carrots, spinach, sweet potatoes, pumpkin, collard greens, kale, winter squash, turnip greens, and sweet red peppers. Remember- there are several forms of Vitamin A, so eating a diet with a variety of sources will be the healthiest for you. 

Supplementing Vitamin A: 

The major forms of supplemental Vitamin A include retinol esters and beta-carotene. Retinol forms are mainly found in the animal sources of Vitamin A, see above, and generally, beta-carotene is found in the plant sources. The majority of Vitamin A, natural or supplemental, comes in the form of beta-carotene. After ingestion, beta-carotene is metabolized in the small intestine and reduced to retinol. Natural forms of beta-carotene contain several cis-isomers, while the synthetic form (found in fortified foods, many supplements, etc) only contains a single trans-isomer. If you are not regularly ingesting different types of beta-carotene (or Vitamin A in general) you will become unbalanced. 

If you are concerned about getting adequate levels of all kinds of Vitamin A, but can't bring yourself to cook up some beef liver or turkey giblets- there is good news! There is an alge species, Dunaliella, which is composed of a nearly 50/50 balance of cis and trans Vitamin A isomers. This alge has begun being used in some supplements, often called a "mixed carotenoid". This is the supplementation form that I recommend to my clients, if they are lacking in dietary Vitamin A.  

Vitamin D

As I write this post, it is cold, rainy, and grey in England. So, basically on par with our usual weather. It is also January. Did you know that living above the 37th parallel means that from roughly October through March, the sun's rays are not strong enough to deliver any Vitamin D to our bodies? Even on the rare sunny day, we are gleaning no benefit from the sun! That is why many people living in this part of the world are at least mildly deficient in Vitamin D. 

“IF you feel you need to supplement any fat-soluble vitamin- please first seek out a qualified nutritionist to go over your dietary intake, lifestyle factors, and other components that will affect your intake and utilization. It is important to get a healthy balance with fat-soluble vitamins, as they do accumulate in the body and can cause toxicity. If needed, your nutritionist will suggest a form of supplementation that is highly bioavailable and in a good amount for you. ”

Vitamin D helps our bodies build and maintain strong bones and teeth. It is also essential to the functioning of our nerves and muscles. More and more research is emerging linking mental health issues such as depression and anxiety to deficiencies in Vitamin D. Additionally, it is crucial to our immune system, and adequate levels are linked to a lower risk of multiple sclerosis, heart disease, and fibromyalgia. 

Many lifestyle and environmental factors can affect our ability to absorb and maintain adequate levels of Vitamin D, including pollution, spending excessive time indoors, and living in larger cities (as buildings tend to block sunlight). When we are deficient in Vitamin D, we often feel fatigued and achey, and have a general sense of just not feeling well. Being overweight or obese increases our bodies' need for Vitamin D. 

There is a lot of controversy surrounding how much Vitamin D we really need. The best way to discover what you need is by performing a simple blood test to check your levels of this important vitamin. Normal blood serum markers range from 50-100 micrograms per deciliter (mg/dL). If you are below this range, you will need to increase your intake of Vitamin D rich foods or supplement. The recommended IU's (international units) of Vitamin D for adults/day is far too low to change your blood serum levels. Currently the RDA is set at 600IU for adults. Depending on your blood serum levels, a dose of 1,000-2,000 will adequately maintain a healthy level and a dose of 5,000 or more may be needed to bring up a deficient level. Blood levels should be checked every 3 months if you are trying to bring up serum levels and every 6-12 months to maintain. Do not begin or alter a supplementation program without the supervision of a qualified nutritionist or medical professional. 

The only 100% natural form of Vitamin D for humans comes from direct sunlight or from the consumption of oily fish such as mackerel or salmon. Other food sources include egg yolks and shrimp. Milk, cereals, and yogurt can all be found fortified, but are often using a sub-par source of the vitamin. The most common supplemental form of Vitamin D is D3. Vitamin D3 is created from the conversion of cholesterol derivatives found in sheep wool lanolin. A superior form of supplementation comes from sustainably caught organic cod liver oil. Cod liver oil is a natural fat that has many other healthful properties. Toxicity with Vitamin D supplementation is rare, but possible, with long term mega doses. 

Vitamin E

Vitamin E protects your body organs, tissues, and skin from the damaging effects of free radicals and contributes to their overall health and functioning. Free radicals are formed when your body tries to deal with harmful environmental toxins from UV light radiation, air pollution, tobacco smoke, etc. Like Vitamin A, E is a collection of fat-soluble compounds with distinct antioxidant activities. Naturally occurring, there are 8 chemical forms of Vitamin E, however only one, alpha-tocopherol, is used by our bodies, the others are excreted. Thanks to its antioxidant properties, Vitamin E may prevent or delay chronic diseases that are associated with free radicals. 

Food sources of Vitamin E include: wheat germ oil, sunflower seeds, almonds, hazelnuts, spinach, broccoli, mango, and raw tomatoes. Cooking can help increase the bioavailability of Vitamin E in spinach, broccoli, and nuts. 

A word of caution: Vitamin E is also abundant in many vegetable oils, such as corn oil, soybean oil, safflower oil, and sunflower oil. While I encourage you to get as many nutrients as possible through your diet, I do not recommend consumption of these highly processed and refined oils. Consumption of these increases your bodily inflammation and contributes to many chronic diseases. 

Deficiency of Vitamin E is very rare- most often occurring in premature infants with very low birth weight, but almost never occurring in healthy adults- even when they do not consume many Vitamin E containing foods. It is generally not necessary to supplement with Vitamin E. 

Vitamin K

Derived from the German word koagulation, Vitamin K is named for its first known function- blood coagulation. Vitamin K is a coenzyme required for the synthesis of the proteins involved in hemostasis (blood clotting) and bone metabolism, as well as a myriad of other physiological functions. 

Recommended intakes of Vitamin K for adults is 120mcg and 90mcg for adult men and women, respectively. Food sources of Vitamin K include green leafy vegetables (kale, swiss chard, spinach), vegetable oils (caution!), and some fruits. Our daily needs for Vitamin K are very small, and just 1/2 cup of turnip greens boiled will provide nearly 700% of our needed intake. 

Excessive bleeding or hemorrhage are the classic signs of Vitamin K deficiency, however, these symptoms are relatively extreme. Bone mineralization (resulting in osteoporosis) is another sign of Vitamin K deficiency. Due to these extreme markers, it is wise to simply include modest amounts of Vitamin K rich foods into the diet regularly. There is currently no upper limit for Vitamin K intake. 

Individuals with fat malabsorption issues

Fat malabsorption is caused by your intestines' inability to absorb nutrients from your body. If you have impaired fat absorption, you may also have difficult absorbing and utilizing fat-soluble vitamins! Fat malabsorption tends to be an issue with individuals suffering from inflammatory bowel disease, leaky gut syndrome, those who have had their gallbladder removed, and those on certain medications. If you suffer from any of these, or any other malabsorption, it is imperative that you speak with a qualified nutritionist or healthcare professional to address any deficiencies and work to correct your malabsorption issues.

Did I give you all the information you could possibly want on fat-soluble vitamins? Do you have any questions regarding these important micronutrients? Is there something you'd like to see me cover in the future? Leave a comment and let me know! I love hearing from my readers! 

Erica 

The Basics Series: Fats

Continuing in our series on the basics of nutrition, today we are talking about fats. In our discussion on carbohydrates, we talked about how many diets take one macronutrient to the extreme- low/no carb diets like the Atkins diet to high carbohydrate diets like the Pritikin diet. Fats have suffered the same fate- since being ‘scapegoated’ in the 1950’s as the cause of all dietary dysfunction, we have seen decades of fats being demonized all while our waistlines have increased and our instance of chronic disease has skyrocketed! Now I’m not saying that we should blindly be guzzling fats to improve health- not in the slightest! What I am saying, and what I will continue to advocate for, is a return to normalcy. Eating a balanced diet that includes ALL macronutrients. Not using any one macro or micronutrient as a health or disease scapegoat. Fats are incredibly important to good functioning and a vital part of a nourishing diet. Read on to learn more about fats, how they are used in our bodies, how much we need, and much more!

WHAT ARE FATS

Fats are one of the three macronutrients that makeup our food and are needed for healthy functioning. A gram of fat, generally, has 9 calories (while proteins and carbohydrates have approximately 4 calories per gram), making fats the most calorically dense of the three. Fats are a steady source of energy for our bodies, taking significantly longer to burn and utilize than carbohydrates (our bodies preferred source of energy).  Fats are also incredibly important for nutrient absorption- there is an entire class of vitamins that are ‘fat-soluble’, meaning we need fats in order to break down and metabolize these nutrients. Fats are also used as energy storage. Adipose tissue (fat cells) are filled with extra calories for famine times and for insulating the body.

THE SCIENCY STUFF

Fats are organic compounds made up of carbon, hydrogen, and oxygen. They belong to a group of substances called lipids and can be in a liquid or solid form. All fats are a combination of saturated and unsaturated fatty acids. You may have heard the term essential fatty acid before? In nutrition, anything labeled essential is such because our bodies cannot manufacture the substance; hence we need to consume it. So, essential fatty acids, are needed for proper functioning and without consuming these important compounds, our bodies will not be able to function optimally.  The essential fatty acids are linoleic and linolenic acid and are important for controlling inflammation, blood clotting, and brain development.

TYPES OF FATS

There are three main types of fats: unsaturated, saturated, and trans fats.

Unsaturated Fats: are considered beneficial fats because they have the ability to improve blood cholesterol levels, reduce inflammation, stabilize heart rhythms, and play a number of other beneficial roles in the body. Unsaturated fats are predominantly found in plant foods such as oils, nuts, and seeds.

Monounsaturated Fats: include olives/olive oil, nuts such as almonds, hazelnuts, and pecans, and seeds such as pumpkin and sesame seeds. 

Polyunsaturated Fats: include walnuts, flax seeds, oily fish such as salmon.

Omega 3 fats are an important type of polyunsaturated fat that reduce inflammation, improve brain functioning, help guard against neurodegenerative disease (such as Alzheimer’s) and improve joint mobility.

Saturated Fats: are necessary for proper functioning, but are not considered as healthy as unsaturated fats. Saturated fats are mainly found in animal foods, but some plant foods contain beneficial saturated fats (such as coconut/ coconut oils).

All foods containing fat are a mixture of saturated and unsaturated fats. They key here is to make sure your fats are coming from healthy, whole food sources. Some favorites in my clinic include:

·      Salmon (wild caught)

·      Raw nuts/ seeds

·      Unrefined, organic coconut oil

·      Avocado

·      Olives and first cold pressed extra virgin olive oil

Trans Fats: or trans fatty acids, are created by heating liquid vegetable oils and adding hydrogen gas as a catalyst to create a shelf-stable product. This process is called ‘hydrogenation’. This is the process that gave us margarine (side not: do not put this product into your body…just don’t.) Partially hydrogenated oils can withstand high temperatures, repeated heating and cooling, and do not decay. This is why they are so popular in restaurants, baked goods, and for frying foods.

“THE FOOD WE EAT SHOULD DECAY”

Industrially created trans fats raise the (bad) LDL cholesterol and lower the(good) HDL cholesterol. They also create inflammation in our body, which causes an entire host of other chronic problems (like heart disease, stroke, diabetes, cancer, etc). They contribute to insulin resistance and increase your risk of coronary heart disease exponentially. There are no benefits to trans fats.

HOW ARE FATS USED IN THE BODY

There are three main uses for fat in the body: energy, vitamin absorption, and insulation. When carbohydrates are not present, the body relies on its stored fat as a concentrated source of energy. During exercise, generally, carbohydrates fuel the first 20 minutes of activity. (Depending on your specific pathophysiology) after these 20 minutes, your body has exhausted its store of glucose and turns to breaking down fat for continued energy. Fats are also used for vitamin absorption. The fat-soluble vitamins (Vitamins A, D, E, and K) cannot be utilized without adequate daily fat intake. These vitamins can also be stored in your adipose tissue for times of scarcity. Without adequate fat intake however, these vitamins will not be used and prolonged scarcity can lead to deficiency. Fat is also used for insulation and are pivotal in maintaining a normal body temperature. Adipose tissues are also important to protect your internal organs from sudden movements or impact.

HOW MUCH FAT DO WE NEED EVERY DAY

This is a difficult question to answer, because each person is unique and has his/her own needs and demands based on lifestyle, energy expenditure, stress levels, health/disease state, etc. Generally speaking, 30% of your daily intake should come from healthy fats. However, this is not a hard and fast rule. If you would like to know how much fat you require for optimal functioning, you can request an appointment with me and we will sit down and look at every possible aspect of your life that may impact your needs and create a plan that’s right for you!

DO FATS MAKE US FAT

I’m ending today’s discussion with an age-old question. Do fats make us fat? The unsatisfying answer: they can.

As we’ve already discussed, fats are more than twice as calorically dense as protein and carbs. So fats will contribute to weight gain if they are not consumed in the right context. We’ve also talked about the differences between a fat that contributes to health and a fat that does not. It is important to eliminate ‘bad’ fats from your diet and only include health-promoting fats. However, fats are a necessary part of your diet, and must be included in the right amounts. You are far more likely to ‘get fat’ off of undesirable carbohydrate choices (think processed foods, cookies, chips, soda, etc.) than off of healthy fats. This is thanks to the satiety built right into fats that is completely absent from processed carbs. Think about it this way- you can eat an entire container of oreo cookies without really feeling full or satisfied- there are no signals in these foods to tell your body “that’s enough”. With healthy fats, there are brakes! Your body will sense when it’s had enough and you’ll feel satisfied.

Are there any other questions you have about fats? Or is there something else you’d like to see me write about? Let me know in the comments section! I’d love to hear from you!

Erica

Living Hygge

I have a very special place in my heart for Denmark, after all, it is where my husband and I tied the knot! The Danes are said to be the happiest people in the world, despite harsh winters with little sunlight, cold temperatures, and oppressively damp weather. How is it that these people stay so happy? One answer is their practice of Hygge. 

Hygge (pronounced hue-gah) is a word that describes the feeling of joy one gets when one makes everyday moments special, pleasurable, or unique. Lingering over a cup of fresh coffee while watching the sun rise before starting your day or taking weekly trips to the florist to pick a beautiful bouquet to brighten your dining room table. These simple acts of slowing down and being present are the essence of Hygge. 

Hygge can also be described as creating intimacy, either with yourself, loved ones, friends, or your own space. There is no direct English translation, but some words that combine to create the idea include: cosiness, charm, contentment, happiness, familiarity, comfort, kinship, security, or simpleness. 

As we live in increasingly busy, disconnected, and distracted lives, Hygge gives us the chance to reconnect, to slow down, to be mindful. Connecting to small, simple parts of your day, allows you to take a break from the fast-paced lifestyle, the deadlines that are closing in, and the pressure exerted from all around. 

“Hygge is the word that describes the feeling of joy one gets when one makes everyday moments special, pleasurable, or unique. ”

Hygge and living a life of mindfulness go hand in hand. Where mindfulness asks us to be aware and present in each moment, Hygge makes room for simple moments to require attention. Hygge is about the ritual: grinding fresh coffee beans, boiling water, adding each ingredient to the french press, carefully allowing the coffee to steep before filtering away the grounds, pouring the coffee into a beautiful china teacup, watching the steam dance as it rises off the surface, feeling the warmth of the teacup spread to your hands, raising the cup to your mouth and inhaling the beautiful scent before taking that first, awaited sip. These rituals create moments of peace, moments of joy, moments that are not rushed, but rather savored. Hygge can be practiced with anything in as little as 5 minutes or as wonderfully long as 60! Hygge is about the connection and the peace that we experience when we are fully present, rather than distracted. 

Hygge is not rushing, it is not multitasking, it is not something to put on your to-do list only to have one more thing to cross off. Hygge is enjoyment, it is a pause in your day, it is making the simple extraordinary. And Hygge has such potential to make you happier and more centered in every part of your life. 

How can you infuse Hygge into your day? 

Carbohydrates 101, Part One

Nutrition focus is almost always shifting. From fats are the worst (hello 1980’s) to fats are the best! (a current swing in the dialogue). When we demonize one macronutrient, we glorify another. Currently, it seems like the trend in ‘popular nutrition’ is tending toward low carb and higher healthy fats and moderate protein. I can’t say I’m upset about this trend, because it’s great to see healthy fats on the table again! But, the downside to that trend is that we are collectively avoiding carbohydrates! With that being said, I believe carbohydrates are the one macronutrient that fall into the extreme more often than the other two- folks tend to go REALLY high carbohydrate or REALLY low carbohydrate. We cannot totally hate on one macronutrient- all three are important to balance a healthy lifestyle!

 That’s why today, I’m sharing the first macronutrient-focused post in my The Basics series, Carbohydrates 101. Some points on the agenda for today include: what are carbohydrates? How do our bodies use carbs? How do we digest carbs? How many carbohydrates do I need? Then, in part two we will talk about some dysfunctions with carbohydrate usage and storage, and what that might mean for your health and I’ll give you some great examples of whole food carbohydrates to include in your diet. Let’s get going!

What are Carbohydrates?

Simply speaking, carbohydrates are the sugars, starches, and fibers found in food. Carbohydrates are made up of hydrogen, oxygen, and carbon atoms. They are also known as saccharides (which translate to ‘sugar’) and are categorized into four groups: monosaccharides, disaccharides, oligosaccharides, and polysaccharides. Each type is based off of how many molecules make up each saccharide. Monosaccharides and disaccharides are digested very quickly because their simple structure is easy to break down, while oligo and polysaccharides digest more slowly because they are more complex.

How are Carbohydrates used in our body?

Unless taught differently (I’m looking at you, Keto fans!), carbs are our body’s preferred fuel source. Carbs tend to be a quick and easy burn, creating nearly immediate energy for our brain, muscles, cells, etc. Each gram of carbohydrate is approximately 4 calories of useable energy for our bodies.

Your body on carbs:

Brain: Our brain uses about 120g glucose per day and prefers carbohydrates, as they easily convert to glucose!

Muscle: Our muscles use carbs as fuel, but can also convert ketone and fatty acid bodies into fuel for use. Excess carbohydrates are stored in our muscles as glycogen. Generally speaking, we can store up to 1200 calories worth of carbs in our muscles!

Fat Cells: If our 1200cal of storage is full, we store excess carbohydrates (known as triglycerides) in our fat cells (adipose tissue) for use later. This storage was used primarily for preventing starvation during famine times, now; we have an overabundance of easily accessible food and rarely need to worry about famine conditions!

Kidneys: Your kidneys are very busy little organs! They are responsible for removing waste (as urine) and reabsorbing what we can use again, like sodium, minerals, etc. This constant filtering requires a lot of energy!

Liver: Our liver uses glucose constantly to fuel its metabolic functions. Our liver produces proteins that are vital for blood clotting, breaks down old and damaged blood cells, breaks down fats for metabolism, and is continuously secreting bile for proper digestion!

Additionally, a discussion on how our bodies use carbohydrates would be incomplete without talking about insulin, glycogen, and gluconeogenesis, and a few other “G” terms. In the simplest terms, I’d like you to understand these important components:

Insulin: our storage hormone! Insulin is created in the pancreas when there is too much sugar in our bloodstream from an intake of carbohydrates that is too high for our current needs. Insulin wants our blood sugar to stay level, and if our muscles and organs cannot immediately use ingested carbs, insulin tells our body to store the extra for later needs.

Glucagon: our release hormone! Glucagon is the opposite of insulin, it is also created in the pancreas and senses when there is too little glucose in our blood stream. Glucagon tells our liver to release stored carbohydrates and convert them into glucose to bring our blood glucose level back to normal.

Think of insulin and glucagon like the thermostat in your home. If you have the thermostat set at 75 degrees, it will work to stay there. When the temperature dips below 75, the heat will kick on. If the temperature rises above 75, your air conditioner will engage. Always keeping your home at 75. Our blood sugar balance works much in the same way. If there is too much sugar in our bloodstream, insulin will tell your body to store the excess glucose. If there is too little, glucagon will tell the liver to release stored carbs to raise the blood sugar levels. Keeping homeostasis, or keeping balance, is critical for proper body functioning.

Glycogen: the storage form of carbohydrates.

Gluconeogenesis: the act of making glucose from alternative sources (i.e. not carbohydrate sources) such as proteins and fats (amino acids and fatty acids).

Glycogenolysis: the breakdown of glycogen in the muscles and liver tissues as directed by insulin or glucagon.

Glycogenesis: the making of glycogen.

Was that too scienc-y for you? I hope not! It’ll get a little better from here :)

Digestion of Carbohydrates

The digestion of carbohydrates begins in our mouth, with the amylase enzyme. This enzyme is specifically in charge of breaking down carbohydrates, and then follows a roller coaster of stomach acid and chyme in our stomach and digestive enzymes in the small intestine to break down the carbohydrates into their simplest form, monosaccharides. Once they are in this form, they can be absorbed and utilized. Ultimately, glucose will head to the liver to be utilized or stored. Any carbohydrates that are not yet absorbed, will flow through to the large intestine and colon. Fiber from our food cannot be absorbed or digested, and contributes to our stool, helping remove waste products from our body.

How many carbohydrates do we need?

Trick question, technically none! Our bodies love using carbs because they are so easy to break down and such a quick source of energy, however, we can create glucose from amino acids and fatty acids if we need to! The amount that you will function best with depends on a lot of factors such as: age, genetics, lifestyle, activity level, injuries/illnesses, and your body’s ability to break down and utilize carbs. We can look at your specific needs in an initial intake based off of your goals and functioning!

I think that’s enough for one day and one post! I hope you found this entry enlightening and understandable. I know we got a little scienc-y for a few minutes there, but I promise you’re a better person for knowing more! You can never be overdressed or overeducated!

 In Carbohydrates 101 Part 2 we will look at dysfunctions with carbohydrate usage and storage, types of carbohydrates, and examples of good, whole food carbohydrates to incorporate into your diet!

Are there any other topics you’d like to see me cover in Carbs 101 Part 2?

Erica

2016 In Review

With another year coming to a rapid close, let's take a look back at some of the most influential research studies that deepened our understanding of nutrition during the last year. 

1. Our gut microbiome is incredibly important to our overall health

I love all the research that is coming out focused on our gut health. The health of our gut microbiome is so incredibly important to our overall health- in so many ways! There was a lot of focus on this topic in published research this year. Here are some of my favorite studies related to our gut:

High fat diets can adversely affect your gut flora and promote inflammation and weight gain

Imbalances in your gut bacteria are linked to a range of psychiatric conditions such as depression, anxiety, autism, schizophrenia, obsessive-compulsive disorder, social anxiety, and more

Early use of antibiotics in children can alter the natural population of microbes, leading to a higher risk of weight gain and asthma later in life

The takeaway: our gut is so incredibly important! More focus in our diet needs to be placed on preserving the diversity of our gut microbiome. 

2. The sugar industry cannot be trusted (duh!)

Just a few weeks back, the Journal of the American Medical Association published a systematic review and meta-analysis of 340+ studies based on one question: Is food industry sponsorship associated with outcomes that favor the sponsor? The answer: yes. Their analysis suggested that industry sponsorship of nutrition studies is definitely associated with conclusions that favor the sponsors. Suggestion is not proof positive, and in research, it is difficult to be definitive, but this study is an addition to the ever growing list of reasons one must be very cautious when looking at published studies. 

“ a literature review published in the New England Journal of Medicine, which singled out fat and cholesterol as the dietary causes of CHD and downplayed evidence that sucrose consumption was also a risk factor.”

This effect is not exclusive to the sugar industry, of course, but the sugar industry has a long history of funding studies in order to promote a result that is in their best interest. We saw this in the 1960's when big sugar funded Harvard researchers to shift blame for heart disease from sugar to fat. This study, and subsequent line of thinking influenced food policy and perception for decades, demonizing fats and spurring years of unhealthy processed carbohydrate consumption, increasing our waistlines and skyrocketing our incidence of preventable disease. 

The takeaway: Just because something is peer reviewed, does not mean it is truthful. There is bias in every study. Look at who is funding the research. Think about whether the outcome makes sense. If it's too good to be true, it probably is!

3. Metabolism slow down after Biggest Loser competition

This was really interesting, a study was published in May looking at why the winners of the NBC hit show The Biggest Loser tend to regain the weight (and sometimes more!) 

Several former participants were included in this study, which saw that, on average, contestants began with 49% body fat (pre-competition), dipped to (average) 28%, and then went back up to an average of 45%. It was expected that their metabolism would change with their weight loss and gain, but that was not the finding. 

“Metabolism appears to act like a spring, the more effort you exert to lose weight, the more it stretches out, and the harder it will spring back, regaining and holding onto the fat that was lost.”

What was found instead, was that as participants lost weight, their metabolism slowed (this is normal), but when their weight began to creep back up, their metabolism did not increase with their weight. 

This shattered the old mythology that if you exercised enough, you could keep your metabolism high. The body works hard to defend the energy stores (in case of famine). It will want to put the weight back on, making it difficult to maintain significant weight loss. At this point, it is not known how much of this effect is due to the drastic nature of the weight loss competition or if there are other factors at play. 

The takeaway: it looks like drastic weight loss is unsustainable, however, slower and more healthful weight loss may not have the same detrimental effects. 

What other news stories did you find fascinating in 2016? 

Erica

Free Post-Holiday Detox

It's been a great holiday season, amiright? 

I don't know about you, but I definitely had plenty of chances to indulge in sweet treats, social events, lots of laughter, and my favorite seasonal treat...EGG NOG! Friends, I cannot tell you how much I love egg nog,and how much egg nog does not love me back! I'm bloated, my face is broken out, and I'm a little afraid to step onto the scale :) I am sure I'm not alone here. That's why I've created a FREE 3-day, post holiday detox full of totally nourishing whole foods to get us back in the right habits and to make 2017 our healthiest year yet! Included in this detox are breakfast, lunches, and dinners for all three days, with printable recipe cards, and even snack ideas! At the end of the three days, you'll be feeling lighter, healthier, and ready to take on 2017 with a purpose!

Want in? All you need to do is fill out the form below before January 3, 2017. I will email you everything you need for the 3-Day Reset! You won't be put on any annoying newsletter list and I promise not to spam you with anything other than the materials for the detox! What do you have to lose?

Remember, submissions must be in by January 3, 2017! 

I hope you have a happy, healthy 2017! 

Erica

Juicing 101

Welcome to the Erica Zellner Nutrition Blog. Today we are taking a look at the basics of juicing. What is juicing? What kind of juicer should I get? How do I get started? All of this and more will be answered in this short blog post! Let's get started. 

What is juicing:

Juicing is the process of extracting the natural water, vitamins and minerals from raw fruits and vegetables. Juicing strips away the solid and fibrous parts of the plant and leaves only the liquid. This is liquid gold that you are left with! This beverage is loaded with antioxidants, anti-inflammatory compounds, enzymes, and phytonutrients, in addition to the vitamins and minerals found in the fruit or vegetable. Juicing is the best ‘fast food’ you can consume! When you drink a fresh juice, it only takes about 15 minutes for your body to absorb and begin putting to use all those beneficial compounds!

Different Types of Juicers:

Before you go out and buy a juicer, it’s best to become familiar with the different types and which type will best suit your needs. Some factors to consider when deciding on a type of juicer include how the juicer produces juice, how long the juice will stay fresh (read: nutritionally intact), and the variety of produce your juicer can process.

There are five types of juicers that we will discuss today: centrifugal  juicers, masticating juicers, triturating juicers, and manual juicers.

Centrifugal Juicers

Centrifugal juicers are probably the most widely available types of juicers. You will see them in department stores such as Macys or JC Penny as well as places like Target and Wal Mart. They are generally, very affordable and can be easily found under $100.

Centrifugal juicers are named for the way they work. These juicers use a cutting blade to chop the produce and then spin the produce at very high speeds through a strainer to separate the pulp from the juice.  This rapid spinning action makes this type of juicer less efficient at extracting juice than other types, leaving the discarded pulp quite moist and the high speed produces heat and friction, which will inevitably oxidize the fresh juice. The result can be a degradation of the taste and compromise of the quality of nutrients produced. Juice from this type of juicer cannot withstand storage due to the oxidation and degradation of the nutrients.  Centrifugal juicers are generally easy to use and to clean and are the quickest method of producing fresh juice.

The take away: This juicer is a good choice for someone who is looking for the quickest way to make a fresh juice and will be consuming the juice immediately. This is also an economical option, as centrifugal juicers tend to be less expensive than other types and can be found in many different stores.

Masticating Juicers

I am a little biased here, because this is the type of juicer I personally own and use, and I believe is the best option for most people. Masticating juicers have a single gear (called an auger), that crushes the fruit and vegetables into pulp and slowly releases the juice as a result. Unlike the centrifugal juicer, the masticating juicer runs at a much lower speed, limiting the oxidation and preserving most of the vital enzymes and nutrients. This juicer is also much more efficient than a centrifugal juicer, producing a dry pulp and maximizing the amount of juice that is collected. Thanks to the minimization of oxidation, this juice can safely be stored (air tight and refrigerated) for up to 72 hours without major nutrient loss. This means you can make larger quantities of juice to sip on throughout the week, with less of an overall time investment. These juicers tend to be around the $250-$350 range.

The take away: This type of juicer will produce the most juice from your fruits and veggies and will preserve nutrients for storage up to 72 hours. It is a higher initial investment than a centrifugal juicer, but these juicers tend to last longer than other types.

Triturating Juicers

Also known as twin gear juicers, these are the top of the line and champions of the juicer world. These juicers extract fresh juice from produce using twin gears that interlock with each other while rotating inwards - crushing everything you put between them into a very dry pulp. Triturating juicers operate at a very low speed, producing no heat and ensuring thorough juicing of all produce while simultaneously preventing air getting trapped in the juice and causing oxidation. This is the best option for someone for whom price is not an issue as they tend to be in the $1,000 and up price range.

The take away: These juicers are very versatile, the top of the line. They are some of the best juicers available but that does not mean they are the best choice for you. Just as you wouldn't buy a Limo when all you plan on doing is driving to and from work, there's no need to spring for a triturating juicer unless you really have use for it.

Manual Juicers

Just like their name suggests, these juicers are operated by hand and are relatively inexpensive. Most of the manual juicers you will see on the market will either be for citrus or wheatgrass. Manual juicers are limited in the variety of produce they can process. They are a worthwhile investment if you are looking to just try out juicing without wanting to invest too much financially upfront.

The take away: Manual juicers need elbow grease! Depending on your strength and endurance, you can juice relatively quickly, or not so quickly. Harder produce, such as carrots or celery, may be difficult for you to juice with a manual juicer, so you may be limited as to what kinds of juices you can create for yourself.

What To Juice

Try to always choose organic, and if you cannot shop exclusively organic, at least adhere to the dirty dozen for produce.

Vegetables:

·         Dark leafy greens like kale, spinach, romaine, mustard greens, dandelion greens, swiss chard, etc.

·         Herbs such as mint, basil, parsley, cilantro, etc.

·         Carrots, cucumbers, bell peppers, beets, celery, ginger root, etc.

Fruits:

·         Citrus such as grapefruit, oranges, limes, lemons, etc

·         Kiwi, apples, pears, pineapple, berries, watermelon, etc

How to Juice:

Remove any inedible skin (such as the hard skin on lemons) and thoroughly wash all other fruits and vegetables.

Dice produce to fit the size of your juicers chute. Slowly pass produce through the juicer, alternating leafy greens with other fruits/veg if applicable.

Drink immediately or store in an air-tight container and refrigerate.

Easy Juicing Recipes:

·         Three organic carrots, two organic green apples, one thumb of ginger

·         Three stalks organic celery, ½ large organic cucumber, one organic green apple, one organic pear

·         Two medium organic beets with green tops, one cup organic blueberries, one cup organic strawberries

·         One bunch organic spinach, two organic yellow delicious apples, 1 organic lemon peeled, two organic oranges, one thumb ginger peeled, eight stems organic mint

I hope this blog post gave you a great introduction to the world of juicing! Stay tuned for future juicing recipes that I love and use often.

Erica