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Making Friends with Saturated Fats

2010-03-12T15:53:00Z

Misinformation about fats continues to circulate, perpetuating our general confusion about what is healthy. How many of us still believe that fats that are solid at room temperature are "bad" and that oils that are liquid at room temperature are "good?"

Unfortunately, things aren't quite that simple. Some solid fats are actually very healthy and there are some liquid oils that can cause harm. To further complicate matters, the way an oil has been refined, whether or not its source was genetically modified, and how we cook with it, can dramatically alter how it impacts our health.

We need saturated fat! Our cell membranes are made from fats. They need a solid structure, which comes from saturated fats, as well as permeability, which comes from essential fatty acids. Without enough saturated fat in the diet, our cell membranes can become "leaky," which leads to excessive cellular respiration and creates an abundance of free radicals.

Many of us have learned to avoid saturated fat due to the cholesterol content. We have become terrified of cholesterol, believing that it leads to heart disease. Again, things aren't that black and white. Cholesterol is the building block for every hormone in our body. If we do not eat enough dietary cholesterol, our own liver will make up for it. Why would our own bodies create something if there wasn't an important reason for it? We can make about 6-8 eggs worth of cholesterol in a day. Getting some cholesterol from dietary sources can actually give our livers a chance to focus more on the 4000 plus other things it needs to do, such as help us to digest our food, and detoxify our bodies.

This past February 2010, the American Journal of Clinical Nutrition concluded that dietary intake of saturated fat was not associated with an increase in coronary heart disease or cardiovascular disease. Much of the research done in the past on saturated fats is misleading because what was actually being used in the studies was man made trans-fat. We now know that there is no comparison between the two. We've been lumping saturated fat and trans fat into the same "danger" category unnecessarily.

Well what about cholesterol? Blaming cholesterol for heart disease is like blaming firefighters for a fire. When there is inflammation in the body, we produce more cholesterol to go and put out those fires. What causes inflammation? Sugar, alcohol, stress, eating foods that you are allergic or sensitive to (gluten is a top offender), medications, and too many omega 6 fats in the diet which come from......VEGETABLE OIL!

Vegetable oils to minimized include: sunflower, safflower, canola, corn, & soybean oils. As a general rule of thumb, choose the following fats and oils for optimum health:

All should be unrefined and organic if possible.

Flax seed oil (never heat!)
Olive oil (never let it smoke while cooking, best to use raw)
Macadamia nut oil
Sesame oil
Grapeseed oil (good for low-flavor, high heat cooking)
Butter (use raw butter from grass fed cows)
Ghee (clarified butter; better for higher heat cooking
Coconut oil (a saturated fat that helps you to lose weight!)
Palm oil (a saturated fat that is rich in Vitamin A--so good for your eyes and skin)
Lard! Yes...that's right. As long as the animal was healthy (fed organic and treated humanely), it's healthier to fry things at high heat with lard which is more stable at higher temperatures than most vegetable oils.

To keep things simple, do a little research and find out what kinds of oils your grandparents and great-grandparents were cooking with. Then try to re-create their diet as much as possible. The major difference will be that today, we need to differentiate between organic and conventional foods (a non issue a hundred years ago, when pesticides and round up ready soy were unheard of). For further information, I highly recommend Fats that Heal, Fats that Kill by Udo Erasmus, and Know Your Fats, by Mary Enig.
Email me (sylvie@realfoodnutrition.com) with any of your questions!

Yours in Health,

Sylvie Nalezny, MA, CNE

What's the deal with probiotics?

2010-02-18T22:40:00Z

They're putting probiotics in everything now. Have you noticed? Some of my friends are hooked on Attune bars. You find these glorified candy bars in the refrigerated section of the health food store along side the "probiotic truffles" and the kombucha beverages. So what's the deal with these probiotic foods? Are they really healthy? What are probiotics anyway? Should we take them?

Probiotic literally means "for life." The term refers to the good bacteria (flora) that we house in our intestinal tract. Yes, it's true! We all have about 2-3 pounds of living bacteria inside of us. There are about 500 different species of gut flora and if you're in good health, about 80% of them are considered "good guys." The other 15 to 20% play no role (at least none that we know of yet). We're now discovering that the kind of gut flora you have may actually play a role in your body weight and composition. Our gut flora directly impacts our health in that it makes up about 80% of our immune system. We start to create this probiotic army the minute we come out of the womb. Mom's breast milk plays a huge role. So does sticking everything we first come into contact with into our mouths.

What we eat can also greatly impact our gut flora. If you look back in time, you'll see that every culture included some kind of fermented food in their traditional diets. Kim-Chi, raw sauerkraut, kombucha, yogurt, and pickles are all great examples. These foods are delicious and naturally contain beneficial bacteria strains. Unfortunately, many of these foods have fallen out of favor. But the food industry sure has picked up on the "probiotic" concept, introducing new items to the marketplace!

Now there's no harm in getting an extra probiotic boost in your foods. Just don't fool yourself into thinking that you're really getting the benefits that their packaging claims! Let's take Attune bars for example. The first ingredient listed is evaporated cane juice. That means sugar! Sugar feeds the wrong type of gut bacteria and can suppress immune function. Do the probiotics and the sugars cancel each other out? It's hard to say.

How about Activia yogurt? Touted as a digestive healer, with 17 grams of sugar per serving from straight sugar and corn syrup, I wouldn't consider Activia a health food by any means.

When choosing probiotic foods, make sure that you're not simply eating junk food with a probiotic supplement mixed in. Raw, fermented sauerkraut at Whole Foods or at Farmer's markets is an excellent choice and can be used like a daily condiment with protein foods. It's also quite simple to make on your own. Kombucha beverages are another excellent source, but choose the plain ones over the ones with extra fruit juice added in. Plain yogurt, whether it's from cow, goat, or sheep is a great choice. Just make sure there is no added sugar (or corn syrup) in the ingredients list!

There are times when it can be beneficial to take a straight probiotic supplement. For example, after a round of antibiotics, or if you're fighting off a cold or flu, supplementing can reset your digestion and boost your immune system. Choose a supplement that's got several different strains it it, and make sure it's been sealed and refrigerated for maximum potency. One of my favorite brands is Megaflora by Megafoods which has 14 different strains and 20 billion cells per capsule.

In order for probiotics to prosper and thrive, they need to eat too!! Food for probiotics is called "prebiotics." The natural fiber found in foods like jerusalem artichokes, chickory root, onion, jicama, dandelion root, burdock root, leeks, asparagus, oats, barley, and apples are a terrific source. These can create some gas though as your system adjusts to the change in gut flora! Take it easy with these foods and introduce them in gradually. Your body will thank you in time.

Yours in health,
Sylvie Nalezny, MA, CNE

Cell Phones: Anti Sunshine?

2010-01-21T00:08:00Z

Almost everyone I know that has been tested for Vitamin D is low, and some absurdly so. This last November, my boyfriend broke his foot. Now, more than 2 months later, it's still not completely healed. His blood test showed low Vitamin D, despite the 2000 IU supplement he was taking. What's going on?

For one, it's normal that Vitamin D levels should drop slightly in the Winter time since we're spending less time in the sunshine. Here in San Francisco, CA, at this time of year, we could stand naked outside all day long and still fail to generate enough Vitamin D. This has to do with the season and the angle of the sun in relation to where we are on the planet. We won't be able to make adequate Vitamin D until March.

And even in Spring and Summer, we still may have a hard time generating the Vitamin D we need; I have heard that smog actually blocks the UV rays that stimulate Vitamin D, but not those that can cause skin cancer. Bummer.

Here's an additional bit of information which I gleaned from one of my favorite nutritionists, Ann Louise Gittleman. Vitamin D3 is an ideal radioprotectant. She recommends at least 5000 IU daily to protect yourself from all of the EMF pollution (cell phones, power lines, etc.). Guess what? Those hybrid vehicles may be wonderful for gas mileage and the environment, but they also generate tons of EMF's and you're trapped inside that metal box, absorbing all of it. Could it be that the new technology we've created is zapping our Vitamin D?

Low Vitamin D has been linked to every type of cancer and other degenerative diseases such as Parkinson's and Multiple Sclerosis. It's even associated with weight gain and depression. Obviously, we can't fight "progress." We're not all going to get rid of our cell phones and stop sitting in front of computers. But we can't ignore the fact that we human beings are designed to run, play, and to be outside in the sun. Meanwhile, we can all benefit from getting our Vitamin D levels checked, and supplementing accordingly.

Five Ways to Jump Start Your Weight Loss this Year

2010-01-05T20:08:00Z

The New Year is here! It's a Brand New Year and it's time for a Brand New You!

Many of us are making the same resolutions this year as we did last year: we want to lose weight, fit better into our clothes, & feel better. Full of renewed determination, we drag ourselves to the gym for endless cardio and think we're being healthy by eating high fiber cereal for breakfast.

Hold your horses!!! How about trying something different this year? What if I told you that you don't need endless cardio and bland cereal to reach your goal? Here are five things to try that I guarantee will help you fit into your jeans better sooner than you know it:

Most of us know that to lose weight effectively, you've got to stop with the white refined foods, the fried stuff, and the alcohol. Here are some new things to consider.

Eliminate grains from your diet for at least two weeks. Ditch the pasta, chips, bread, crackers, even if they're "whole grain." I'm not necessarily talking low carb Atkins style diet here. You can get plenty of fiber rich healthy carbohydrates from vegetables and legumes. Think butternut squash, yams, pumpkin, black beans, kidney beans, garbonzos....Many of us have hidden food sensitivities to grains. Give them up for a little while and if you quickly lose inches from your waist, that's a big clue. Don't forget....beer is grain based!!! After about two weeks, you can start to reintroduce things one at a time to see how you feel. Notice if reintroducing the food makes you feel sleepy, gassy, or moody. That's a sure sign to stay away from that particular food.

Incorporate "bursts" into your exercise routine. Long bouts of cardio (even though they're supposed to be keeping you in the "weight loss" zone) actually raise cortisol levels which will cause you to store fat around your middle! The latest research shows that the most effective way to burn fat is to do short bursts of intense cardio. This is called interval training. Give yourself 20-30 minutes of cardio but intersperse a good 4-6 intense bursts (about 1-2 minutes long) where you're giving it all you've got.

Stop grazing. I know, I know...the whole "six mini meals spread out through the day" was quite the rage for awhile. But think about it...how can you possibly tap into stored fat for energy if you're constantly noshing? Unless you know you've got blood sugar imbalances, stick to three meals a day, about 5-6 hours apart from one another. Don't snack in between. In between meals is when you're supposed to be drinking water! Which brings me to the next point:

Drink pure water!!! This is somewhat obvious but it really does makes a big difference. Take your body weight and divide it in half. That is how many ounces of water you need daily. It's really, really true that being dehydrated will slow your metabolism down and even lower your energy. The best water to drink is reverse osmosis water. It is completely pure and free of fluoride, which most filters don't remove. (Fluoride can block iodine which will slow your thyroid, causing weight gain). Because reverse osmosis water is so pure, you'll need to add trace minerals back in. I like Liquid Ionic Trace Minerals, by BioDesign.

Become a little bit introspective and develop your self awareness. Learn how to put the brakes on mindless eating and become of aware of the things that drive you to food besides hunger. Many of us "fall off the wagon" because we never learned to address our emotions in other ways from losing ourselves in a "food trance." I highly recommend the Shrink Yourself online program if you feel like you struggle with emotional eating. If an on-line program isn't your cup of tea, find yourself a nutritionist or a wellness coach that can help you to explore your feelings and keep you accountable. If you're in the East Bay Area of California, I'm more than happy to set up a complementary consultation with you. Having dealt with these kinds of issues myself, I can offer you compassion, empathy, and sound nutritional advice to boot! Email sylvie@realfoodnutrition.com with any questions.

Yours in Health,
Sylvie Nalezny, MA, CNE

Party though the Holidays Without the Weight Gain!

2009-12-15T21:05:00Z

We're smack dab in the middle of December and suddenly I no longer fit into my skinny jeans. Augh!!! How did that happen? I worked so hard to get to my goal for my birthday back in October...

Thinking and looking back carefully, I realize that since then my excellent habits slowly started breaking down. I'm skipping work-outs, the sugar's crept back in, and I'm not as diligent with taking my vitamins. There's been more celebrations and partying with my birthday, and Thanksgiving, and Hannukah, and now Christmas around the corner...Yes! I celebrate all of it!

Now celebration is an important part of life and I'm not willing to give that up! However, I need to face up to what I know deep down inside to be true: the longer, harder path is always more rewarding. A while ago, I would have said, "the longer, harder path is always more rewarding once you reach the top." Now I can see that there is no top. Thinking that there is a top implies that there will be a downward trend to follow. The uphill path itself is the reward!

It's the whole instant gratification vs. long term reward thing. For example, I know that eating another chocolate chip cookie will please my mouth and brain for another 5 minutes. But I also know that afterwards, I'm going to crash and feel irritable and perhaps my stomach will even hurt. If I really need to feel better, I can take myself to the gym. The afterglow lasts for hours, and the long-term reward is that my jeans will fit better.

Here are the things we can remind ourselves of daily to honor ourselves in a healthy way.

True celebration involves connection with loved ones. Of course, sharing food with others creates connection. However, eating slowly, focusing on conversation rather than food alone, and avoiding mindless eating can ensure that unwanted calories don't creep in.

You can bring healthy and delicious food to celebratory events. Fruit and vegetables are delicious, colorful, and refreshing. You'll be surprised at how quickly those fresh foods get eaten up! Email sylvie@realfoodnutrition.com for easy and delicious veggie recipes.

Schedule exercise time for yourself. This is not being self-centered! Taking care of yourself in this way will increase your energy and mood, making you much more fun to be around!

Don't give up on yourself. It's easy to just tell yourself you'll start being healthy in January. The best gift you can give yourself is feeling good in your body. Don't wake up fat, bloated, and depressed on Christmas!!! Take that ginger bread cookie out of your mouth right now!

Spice up your life with cinnamon, cloves, and ginger in your tea. These will keep you warm & cozy, enhance your metabolic rate, and energize you without excess calories.

Start your morning with protein. Eat breakfast within an hour of waking up and include an egg, or 1/2 cup of cottage cheese (it's yummy with cinnamon, ground flax seed and 1/2 apple!), or even a couple of slices of nitrate free turkey meat. Protein keeps your blood sugar stable and you'll be less likely to cave in to sweet temptations.

Cheers to your good health this Holiday Season and beyond!

Yours in Health,

Sylvie Nalezny, MA, CNE

How I Lost Those Last Ten Pounds: A Birthday Present to Myself

2009-10-02T01:52:00Z

It seems like it’s been forever that I’ve been telling myself I wanted to lose ten pounds. More recently and after my divorce, it turned into twenty pounds. That was over two years ago. As a practicing nutritionist specializing in weight loss, carrying extra weight felt all the more difficult for me.

At the beginning of this year, I stumbled upon some old journals and diaries of mine and started to thumb through them. I found several recurring patterns; it was obvious that my weight fluctuated around unfulfilling relationships and addictive patterns. I vowed to myself that this year would be different and that it was finally time to break free from this spiral.

Here’s what I did this year so far:

I carved out “me” time. I’m starting to get a little better at this. Literally in the beginning, it was hard to spend a night alone without my partner. Now I enjoy my own space and reflection time. It makes the time I share with others even more special.

I started jogging. My current boyfriend is an avid runner and I’d watch amazed as he would run for 10 miles at a time, his shirt totally soaked with sweat. I started out by going to the track and just running halfway around and then walking the other half. I gradually worked my way up and now I can run for three miles without stopping. It’s incredible to me. I used to smoke cigarettes.

I started circuit training. I go and get a full body workout in 30 minutes at the Fit-Lite circuit. I go three times a week no matter what. I shocked myself because I saw muscles in my arms the other day that I had never seen before. Rad.

I started saying “no” more often. I realized that in my efforts to please others, I often wasn’t honoring myself. I believe that people are inherently good and the bottom line is that everyone really wants what’s best for each other. I wouldn’t want to make someone else do something they didn’t really want to do! So I can say “no” when someone offers me food that I don’t want. And I can decline social invitations. Because I’m honoring myself, I don’t end up “rewarding” myself or “escaping” with food as often as I used to.

Two months ago, I got stuck with my weight loss effort. My goal was to get between 130 and 135 lbs and be at around 25% body fat by my birthday. I couldn’t seem to get below 29% and the scale was stuck at 145. To lose those last ten pounds, I had to make some more changes. Here’s what I did:

I stopped drinking alcohol for almost a month. I was fooling myself thinking that white wine had fewer calories and that vodka soda had fewer carbs. Whatever! For me, the alcohol was totally stopping further weight loss. Since then, I limit drinking to Friday and Saturday night with no more than one drink per night.

I started supplementing with Conjugated Linoleic Acid (CLA), Evening Primrose Oil (GLA), and Coconut oil. All of these are fats that actually help your body to burn fat. I took 6000 mg of CLA for two weeks and then dropped to 3000 mg. I’m still taking 3000 mg of GLA daily and 2 tsp of coconut oil daily. The GLA has the added benefit of making periods a lot easier and my pre-menstrual breast tenderness that I used to experience is 90% better. Coconut oil is also an immune booster and I haven’t gotten ill, despite several people around me coming down with the flu.

I got off of gluten. Even though all of the tests I’ve ever taken show that I’m not sensitive to gluten, it’s obvious to me that I’m totally addicted to bread. Once I start with the bread, cookies, and pastries, it’s really, really hard for me to stop. I literally start to obsess over when I can have more and I’ve actually “snuck” eaten extra bread, embarrassed to eat that much of it in front of friends and family. Woah! There…I said it! Oh my goodness!

I started taking yoga class and stretching a little every day. I really believe that this is what I needed to reduce stress levels. Remember that high cortisol (from stress) will lead to weight gain around the middle!

So October 2nd is my birthday and I’m turning 33!! I just got back from a run at Tilden Park and got on the scale: 133.8 lbs. and 25.2% body fat! Happy Birthday to me!! Finally made my goal.

As a Libra, I’m happy to say that I really feel balanced today. I have been on a wild swinging pendulum ride but I know that this is part of my growth and that hanging out in the extremes has given me a broader perspective. My challenge now is to maintain the balance throughout this year, one moment at a time. I feel grounded and strong and I hope to sustain this nurturing energy and to bring it into my practice as I work with my clients to help them reach their own health goals.

Yours in Health,

Sylvie Nalezny, MA, CNE

Swine Flu Update: Just Say No to the Vaccine

2009-08-18T23:12:00Z

It's been almost 4 months since my last post about the swine flu. Since then, I've actually met two people, both under the age of 13, who survived the virus. While it was a miserable experience for both children and their worried families, they are both happy, healthy, and have a stronger immune system to boot! Should we be worried? My answer is still a resounding No! I believe that all of the hype around this virus stems from the need to stimulate the economy. The powers that be are intent in making us believe that we are in danger and need a vaccine. The more scared we are, the more we buy into our sick and deteriorating "health" care system.

The latest news is that we should be concerned about things getting worse this Fall due to a possible second, more intense wave of outbreaks. Public health officials are saying that a new vaccine will be the best defense against the new flu. However, they say in the same breath that most people who get this virus simply experience seasonal flu like symptoms, uncomfortable, but certainly not life threatening. Before we all go rushing out to get vaccinated, I'd like to share some valuable information. According to health expert and nutritionist Jon Barron (one of my favorite resources) the estimated number of deaths predicted from the swine flu is about 100,000 this coming year. Guess how many people died last year due to complications with their prescribed pharmaceutical drugs? 106,000. And I'm sure that number is grossly under-reported to protect hospitals and insurance companies.

Let's take it back to 1976 when we had our first epidemic/pandemic of this swine flu. Oh how quickly we forget...Check out this video showing the disasterous results of our first attempts with the swine flu vaccine. Loads of people suffered from neurological disorders and their claims are still being denied to this day. Interestingly, Secretary of Health Sebelius has signed away our right to sue for damages should the new vaccine have similar effects. How convenient!

Now, about that vaccine....guess which company holds the patent? It's DynCorp, one of the top private military contractors working for the U.S. According to another of my favorite health experts Mike Adams, AKA the The Health Ranger, Dyncorp has also been implicated in underage sex trafficking in Bosnia and other shady dealings. Dyncorp also happens to patrol the U.S. Mexico border, in precisely the area where the swine flu was first detected.

The best thing that you can do going into this flu season is to keep your immune system strong by getting plenty of sleep, sunshine while you still can and vitamin D supplements in the winter months (Vitamin D is a huge player in immune health--your levels should be at around 50 optimally), and probiotics (most of your immune system is actually in your gut). Keep the sweets at bay because refined sugar actually suppresses your immune system for up to 5 hours after you eat it. It's no wonder so many people get sick right after Halloween! Stay tuned for upcoming yummy recipes for sweet but healthy treats!

Yours in Health,

Sylvie Nalezny, MA, CNE

Stay Cool This Summer So You Can Party On

2009-08-13T03:41:00Z

Summer's not over yet!! We're just smack dab in the middle of August. Here in the CA Bay Area, we can count on at least another 6 weeks of warm weather. (At least, I'm crossing my fingers and hoping for it!) Over the last couple of weeks, we've had some heat waves and several people I know have experienced some pretty scary symptoms. Feeling dizzy and disoriented may be an indication that you haven't been properly hydrating or are on the verge of a heat stroke.

I'll never forget when I was a teenager and partying in the Greek Islands. The night's drinking and the dancing, followed by a three hour morning scooter ride in the blazing sun with no hat on left me feeling completely woozy and like I was about to pass out. My best friend had to force me to drink and to dunk myself in water and to cool off....not fun! So here are some tips I'd like to share with you so you can enjoy your summer, but take care of yourself at the same time.

Buffer your booze with lots of water:

Ahhh, a cold beer while you're in a hamock! I can practically see the Corona commercial now. If you choose to drink, remember that alcohol is a diuretic. While it feels refreshing, you need to drink twice as much water as you do alcohol to stay hydrated.

Watch that watermelon:

Summer BBQ's wouldn't be complete without cool watermelon slices, right? Yet what feels absolutely refreshing is yet again, another diuretic. Yes, it's true that watermelon does contain plenty of water, but mostly you'll end up just peeing it right out. So enjoy, but in moderation.

Salt & Tequilla:

Someone in the hot Mexico sun put two and two together and realized that in order not to lose too many fluids from the alcohol, a little salt might be in order! Add the juice of a lime and you've got plenty of electrolytes! Am I telling you to drink tequilla? No! This has been my round about way to let you know that salt is super important. Use a high quality salt like Real Salt or Pink Himalayan Crystal Salt. 1/4 to 1/2 tsp daily is a great start. You can drink all the water in the world, but without the proper electrolytes, your cells will stay dehydrated.

Enjoy Coconut Water:

If you can get your boyfriend to climb a tree for you, shuck and bust a fresh young coconut for you, you've got it made! Otherwise, you can find young coconuts now in Asian supermarkets and even at Whole Foods where they'll stick a straw in it for you. Coconut water also comes in pre-packaged boxes and cans now. Just make sure that you get the kind without added sugar. Coconut water has a natural balance of potassium, sodium, calcium and magnesium. It's actually been used intravenously to stabilize electrolytes. Oh, and it tastes divine!

Enjoy the rest of the summer!

Yours in Health,

Sylvie Nalezny, MA, CNE

The Low Down on Soy

2009-07-21T16:33:00Z

In the 80's we got a Tofu cookbook and for awhile there, we were making everything from tofu scramble to mint chocolate tofu pie. That pie was a total disaster by the way! What can I say? We live in Berkeley....it was the hip thing to do back then and we thought we were making a healthy choice and saving the planet while we were at it. The real story is that we've been conned into thinking that soy beans are a health food. Is it any coincidence that soy is one of the U.S.'s largest crops and one of the cheapest to produce? Here are the reasons why you should stay far away from soy:

Soybeans contain phytates which block mineral absorption. The more tofu you eat, the more you'll end up stripping your body of minerals.

Soybeans contain trypsin inhibitors. Trypsin is the enzyme you need to break down and absorb protein. So much for tofu being a good protein source. If anything, your inability to digest soy protein will cause a great deal of gas and bloating.

Soy eaten in large quantities can slow your thyroid function, which will make you sluggish and weight loss next to impossible. This is especially true if you're low in iodine. If you're eating baked goods and drinking fluoridated water, chances are that you're low in iodine. Bromide in flour and fluoride can block iodine absorption.

Most of the soy grown in the U.S. is genetically modified by the Monsanto corporation (creator of Agent Orange amongst other atrocities) to be Round-Up ready. This enables farmers to spray Round-Up poison all over the crops, killing everything but the soybeans. Is it any wonder more and more people are allergic to soy? The genetic make-up has been tampered with, probably making it even harder for the body to recognize Genetically Modified (GM) soy as a food.

The phyto-estrogens (plant based estrogen) in soy upset the delicate balance of our own hormones. Some will argue that these phyto-estrogens are breast cancer protective. From reading numerous contradictory studies, I feel that the risk outweighs the benefits. One thing is for sure, using soy based infant formula is hugely problematic. Boys can end up with low testosterone and girls are pushed into puberty at a much earlier age.

The process of making soy protein isolate (the form of soy found in most "health food" bars and shakes) creates several carcinogens including nitrosamines formed during high temperature spray drying.

If you choose to eat soy, the best way to eat it is in its fermented form. Traditionally, some cultures have included small amounts of miso and tempeh into their diet. The fermentation process neutralizes the phytates and the trypsin inhibitors. Always, choose organic soy to avoid the GM soybeans.

Unfortunately, not all "organic" soy is the same in quality. The Cornucopia Institute published a soy score card to determine where companies' organic soy was truly sourced from. Surprisingly some companies buy their "organic" soybeans from China, where standards are much more lax compared to here in the U.S. Among the top brands are Eden, Unisoya, Vermont Soy, and Soy Planet. Trader Joe's wouldn't even comment as to where their soy comes from.

For more detailed information, read The Whole Soy Story, by Kaayla T. Daniel. Seriously, is it really that much of a tragedy to give up that mushy, bland, tasteless excuse for a food?

Yours in health and good times,

Sylvie Nalezny, MA, CNE

Embarrassing concerns...and what to do about them!

2009-06-25T22:38:00Z

OK. We've all had these embarrassing moments. You notice white flakes on the shoulders of your black sweater. You're hiking and the wind blowing on you feels great and quite cooling but you also notice your distinctive aroma. You just got taken out to a romantic dinner and when it's time to get close, either your tummy's rumbling, you feel like you've got to fart, or you can still taste the garlic on your breath. Oh the joys of bodily weirdness and digestive distress! Hopefully, the person who you're with is cool, and loves you for who you are, and won't judge you for the momentary lapses of politeness. Meanwhile, there are a couple of things that you can do to ensure that you won't embarrass yourself unnecessarily. There are those of us out there, (and I won't name any names!) that don't let little things like this bog them down. In fact, I've met guys who are quite proud of their manly emissions, comparing their out-gassing to the latest hip-hop hit or the roaring thunder in the last storm they witnessed. That's OK sometimes and even kind of endearing in a way. But then there are others that just won't take a hint. I offered gum to someone 3 times in a row once, and he kept refusing. (Tip: if your date keeps offering you gum or a breath mint, just take it!) For those of us who are in the more self-conscious category, take the following advice from your friendly nutritionist:

Remedies for Embarrassing Ailments:

Bad Breath:

Drink 1/4 cup of pure aloe vera gel dissolved in about half a cup of water. Aloe Vera contains B-sitosterol, an anti-inflammatory compound that soothes acid indigestion (a major contributor to the bad breath).

If acid indigestion isn't your problem, start supplementing with probiotics. Take one every morning on an empty stomach. My favorite is the individually blister-packed Culturelle (available at most drug stores). Culturelle has a strain of probiotics called Lactobacillus GG which is really hardy, doesn't need to be refrigerated, and survives your stomach acid to get to where it needs to be--the small and large intestines. Bonus benefit: you'll stay regular while you're traveling!

Carry fennel seeds in a plastic bag and chew on a couple of them after a meal. This will kill bad breath, plus they're great for your liver and will help you to better digest your foods.

Get in the habit of flossing every night before bed. If you want to go the extra mile, you can even scrape your tongue with a scraper. Seriously, getting those little bits out will make morning hanky panky oh so much more enjoyable!

Flatulence and Bloating:

Make caraway seed tea with 1 cup of hot water with 1 tsp caraway seeds. Caraway seeds stifle the enzymatic reaction that causes gas. Plus they taste yummy.

Take 3 deep breaths before you start eating. Get yourself into the parasympathetic mode and your tummy will thank you for it later.

Oh yeah, and chew your food!

Don't drink too much water while you're eating. Drink a bunch before, if you'd like. But once you start eating, don't have more than about 8oz or you will dilute your stomach juices and this can lead to indigestion and gas.

Consider a digestive enzyme. In my opinion, pretty much everyone over the age of 30 needs a digestive enzyme. We only have so many enzymes that we can use for digestion. After awhile, your pancreas that releases enzymes gets a little tired. I like Kristazyme, and my clients do too. Look for an enzyme that has amylase (to break down carbs), protease (to break down protein), and lipase (to break down fats). A little lactase to help with milk products doesn't hurt either. Many people are lactose intolerant which means that ice cream and milk will cause gas, bloating, diarrhea and other annoying things!

Diarrhea:

So you're in Mexico and despite all of your careful attempts, you got the Montezuma's Revenge. Is your trip ruined? No!! Hopefully, you remembered to pack some chamomile tea. Seriously, the herb has an antispasmodic effect that stops contractions in the lower intestine. Hooray! Now you can dance all night (assuming you don't fall asleep from the chamomile!)

Charcoal tablets will also help. You need to take 4 every hour and this will help to absorb toxins from the body. Works better than Malox, speaking from experience.

Stay hydrated, make sure to replace electrolytes. Sea salt is full of electrolytes. See if you can get your boyfriend to scale a palm tree for you and shuck a coconut. If he does, he's a good one, and a keeper! Coconut water is full of electrolytes and by the way, also makes a great hangover cure. Don't have more than 8 oz. though, because that in and of itself can cause diarrhea!

Dandruff!

It happens to the best of us...here's how to get rid of it.

Steep 2 bags of green tea in 1 cup hot water overnight, covered. In the morning, massage the mixture into your hair and rinse. The green tea naturally exfoliates dry flakes without dehydrating the skin.

Supplement with GLA. This essential fatty acid is nourishing to dry skin. You find GLA in Evening Primrose oil and also in Borage oil. I like Natural Factors Evening Primrose Oil which is Hexane free (a gross processing solvent used in many other brands of the supplement).

Limit your alcohol and sugars because these feed bad yeasts that can actually contribute to dandruff. If this is not an option, make sure you take probiotics, like the culturelle mentioned above, and extra B-vitamins that are depleted from alcohol and sugar. Rock on.

Your Lovely Body Odor:

Obviously, shower frequently. If this is not an option, eating fenugreek sprouts will make your sweat smell like maple syrup. I swear, it's really true! Buy some fenugreek seeds and sprout them. Eating the sprouts is fantastic for liver and kidney detox, plus it has the added benefit of making you smell like a cinnabun. Make a batch before your next camping trip and let me know how that works out for you.

Deodorant and antiperspirants are problematic. The aluminum in antiperspirants have been linked to alzheimer's. Many deodorants have parabens in them that have been linked to cancer. Your armpit is home to lymphodes and the lymph system in your body acts like a garbage disposal. You don't want to clog that up with gunk. Here are the products that I like best: Kiss my Face, Liquid Rock. This product is scent free. If you want a little fragrance, try Herbal Magic, Jasmine Scented Roll-on Deodorant. There's absolutely nothing harmful in it, it smells great, and works.

Last note on this subject. We all sweat and have our unique smells. Find a partner who is turned on by yours. Pheromones in sweat are powerful information....just follow your nose!

Yours in health and fun times,

Sylvie Nalezny, MA, CNE

No More Sweet Tooth

2009-06-16T20:44:00Z

At the turn of the 20th century, the average sugar consumption per person in the US was 5-10 lbs per year; in 2001, it was 170 lbs! During this time we have witnessed an alarming increase in obesity, diabetes, cancer, heart disease, and conditions related to a compromised immune system (immune function is suppressed for up to 5 hours after eating sugar!). Is it coincidental that these ailments were quite rare in traditional cultures before the introduction of white sugar and other refined carbohydrates, such as white flour and white rice?

Everyone knows that sugar causes tooth decay; but what many don’t realize is that dental problems are almost always an outward sign of a systemic problem. For example, thinning tooth enamel indiactes mineral depletion, while gingivitis may be a precursor to heart disease. Additionally, sugar and refined carbohydrates feeds bacteria (including those that cause acne), viruses, Candida albicans (a yeast-like microorganism that can cause digestive problems and yeast infections), and even cancer cells. An overgrowth of Candida, which is quite common, especially among women, will itself create more sugar cravings.

So why can’t everyone just simply give up sugar? Unfortunately, it can be one of the hardest habits to kick, partly because it is so pervasive in our culture, and partly because, for some people, it is highly addictive. Beyond simply tasting good, sugar affects the physiology of the body in several ways that keep us hooked. Sugar and refined carbohydrates cause the blood sugar to rise rapidly, then quickly crash back down, leading to more sugar cravings and an endless roller coaster effect. Sugar stimulates the same pleasure pathways in the brain as alcohol and many drugs. At the same time it ends up depleting us of the co-factors needed to make our own feel-good brain chemicals (neurotransmitters), leading to a dependency on sugar or refined carbs to feel good.

There are, however, many things that can be done to overcome sugar cravings. Following are some guidelines that will help reduce cravings and ensure better overall health, steady energy, a stronger immune system, and better weight control.

Check all labels for added sugar, especially salad dressings, mayonnaise, breakfast cereals, soups, and canned foods. Get rid of anything with added sugar.

Stop drinking soda! Regular soda contains a whopping 8-12 teaspoons of sugar, while diet sodas contain aspartame which blocks the production of serotonin, causing more sugar and carbohydrate cravings! Instead, try drinking low sodium mineral water with a splash of unsweetened fruit juice.

Switch from refined flour to whole grain products. Remember, refined grains and refined grain products affect blood sugar in the same way as white sugar.

Use alternate sweeteners. Use stevia, xylitol or lo han, none of which significantly affect blood sugar levels.

Lighten the glycemic load. If you need to drink something sweet, dilute fruit juice with water. Try to avoid eating anything sweet on an empty stomach; add some protein and/or fat into the equation (e.g. some nuts with fruit) to ease the glycemic load. This way your blood sugar won’t go up, or crash down, so quickly. Crashing blood sugar leads to more cravings.

Don’t skip breakfast. Eating breakfast helps to stabilize your blood sugar, whereas skipping it tends to unbalance it.

Include protein at every meal. Protein is made up of amino acids that your body uses to make feel-good brain chemicals, short-circuiting cravings. It also keeps your blood sugar steady.

Cut back on alcohol. Alcohol is itself another form of sugar. If you are going to drink, try to limit your consumption to one glass of wine or beer a day.

Get enough sleep. Research shows that when people are sleep deprived, they are much more likely to reach for sweets or other refined carbs.

Tune into your emotions. If you are craving sugar because of an emotional upset, try to deal with it through direct communication, journaling, talking to a friend, or counseling.

Weight Loss: It’s More Than Just Calories In & Calories Out

2009-06-02T02:35:00Z

I’ve had it with telling people telling me that there’s not more to it than that. Sure, for most people that haven’t been yo-yo dieters their whole lives and have a healthy metabolism, it’s true. However there are some exceptions, and I’ve come across plenty of clients who have struggled with this diet myth. Speaking from personal experience, I know that it’s the kinds of foods that I choose and at what time I eat them, rather than the calories in them, that make a bigger impact on my weight and energy.

When I worked as a weight loss counselor for another organization, their approach was to balance blood sugar and to cut calories and fat way back. Balancing blood sugar is right on. When your blood sugar is steady, you’re much less likely to experience cravings. Cutting fat way back is dead wrong. Yes, it’s true. You’ve got to eat the right kind of fat and enough of it, to lose body fat. Completely eliminating trans fat is essential for weight loss and minimizing omega 6 inflammatory oils from vegetable oils like sunflower, safflower, canola, and soybean oil is a good idea too. But eliminating avocado, nuts, seeds, butter, olive oil, coconut oil, and oily fish is self-sabotage. You might lose weight initially, but you’ll be moody, dried out, wrinkly and miserable.

Also, based on activity level, body size, and gender, 1200 calories daily for an extended period of time can shut down the body’s metabolism, making it harder to maintain weight loss down the line. Sure, you might lose weight initially, but a large portion of that will be metabolically active muscle. When you lose muscle mass, your resting metabolic rate drops down. That means that you burn less calories over a 24 hour period while you’re at rest. The more muscle you’ve got, the more calories you burn doing absolutely nothing but sitting on your behind.

Food is information and your body is a complex chemistry lab. Let’s say you eat 200 calories worth of frosted flakes. All the sugar and carbohydrates are going to spike your blood sugar, causing you to release insulin which is…guess what? A fat storage hormone! Choosing a higher protein snack with a healthy fat would be a much more intelligent choice for fat loss. A handful of nuts would be a great option, for example.

Besides the ratio of carbohydrate, fat, and protein and the time of day at which you eat (try to front-load as much as possible with larger meals earlier in the day so that your liver can detox at night rather than digest), there are a few other factors to consider:

Food allergies and sensitivities: If you eat foods that you’re sensitive to, your body retains water weight, making it difficult to lose inches and pounds.

Thyroid imbalance: With chronic low-calorie dieting, the thyroid can become sluggish. Thyroid regulates how many calories you burn on a daily basis. Get your T3, T4, and TSH levels all checked out to make sure. Testing for thyroid anti-bodies is also a good idea to differentiate between Hashimoto’s and hypothyroidism. Many people are currently being misdiagnosed with hypothyroidism rather than Hashimoto’s.

Hormonal imbalance: A salivary hormone profile can test for cortisol levels as well as other sex hormones. High cortisol will prevent weight loss. Excess estrogen may make it difficult as well.

Lack of Sleep: Not enough sleep (anything less than 8 hours per night) can increase ghrelin (the hunger hormone) and decrease leptin (the satiety hormone). So if you’re tired, you’ll feel more hungry and less full.

Heavy Metal Toxicity: The body protects the brain and nervous system from heavy metals by storing toxic metals in fat cells.

Over-exercising: Yep! Too much time on the treadmill can raise cortisol levels. Your body senses it’s in fight or flight mode and weight loss is put on hold. If you burn out your adrenal glands, this can lead to thyroid issues long term. The better solution is to practice interval training, strength training, and stretching.

Losing weight is hard. There are many psychological, social and emotional factors involved. Calories in, calories out only addresses the body and in a very naïve, mechanistic way. New research is coming out on how sugar works in the brain. Turns out that sugar is more addictive than cocaine! There are some people who are wired differently than others and we are discovering genes that make a person more likely to be an addict. So give me a break about calories in and calories out. To simplify weight loss in this way is an insult to the intelligence of all the folks out there who struggle with their weight on a daily basis. It’s like telling an addict or an alcoholic to just stop using drugs because it’s bad for them.

I’d love to hear your thoughts on this. I’m currently working on a 12 week mind, body, spirit “learning to love and respect your body” program for women who struggle with their weight. I’ll keep you all posted!

The Pink Ribbon

2009-05-21T00:36:00Z

I'm at the gym today and the trainer is overly cheerful and making her rounds asking how we're all doing. She always avoids me. Maybe it's because she can sense that I'll really tell her how I'm doing if she asks. Anyway, she's wearing one of those plastic or rubber bracelets. I think Lance Armstrong popularized this trend, bless him... Anyway, hers is pink and it says something like "Pink Ribbon for the Cure." Both my mom and my aunt are breast cancer survivors so believe me, I'm all about breast cancer prevention and awareness. What irks me is that we're delivering the message with something that has actually been linked to causing cancer--plastic!!

Plastics and other products derived from petroleum mimic estrogen in the body. They're called xenoestrogens and they affect our hormones and can make women become estrogen dominant. Guess what? Estrogen dominance can lead to breast cancer. So can many of the paraben infused beauty products and skin cosmetics that young women buy at drugstores that blatantly advertise that damn pink ribbon and claim that a tiny percentage of the proceeds are donated to breast cancer research. So...buy a product that can cause breast cancer due to all of the crappy additives and chemicals in it. But you can feel good because part of your hard earned money will fund research on new chemotherapy drugs. Hello!??

Here's another wacky concept: the mammogram. Radiation to the breast? Doesn't radiation cause cancer? Getting frequent mammograms could potentially be harmful. Let's focus on thermography instead like they have been in Europe. Don't even get me started...

Sorry to come across as being negative, but I just get angry sometimes. Long story short, the bracelets are great to create awareness...but can we please use something other than cancer causing plastic to spread the word about cancer prevention? Who wants to start a new business venture with me??? We've got to set people straight!!

Just to end on a more positive note, The Breast Cancer Research Fund out of San Francisco is doing some really great work. They published a report on the beauty and personal care products and other plastics and things that you should avoid. Check them out!

The Swine Flu and You: 5 steps to a strong immune system

2009-04-29T00:06:00Z

Everyone is freaking out about the swine flu! I think the pandemic may have broken out on a slow news day or something but it seems that everyone is scared silly...At the gym I overheard a woman talking about how she was going to stop eating pork because of the swine flu. I practically got my head bitten off because after my 5 minute warm-up, I forgot to disinfect the elliptical machine and I could potentially be spreading deadly germs.

First off, let me set the record straight. You can't get this flu from eating pork. You can get all sorts of nasty parasites and hormones from eating pork that hasn't been raised properly or cooked right. You can get stomach cancer from eating sodium nitrate treated bacon for years on end....but you won't get the swine flu from eating pork. This flu is communicated from human beings, in the same way that other flus are (coughing, sneezing, etc.)

Second, yes, it's true that to avoid getting sick you need to wash your hands frequently, and try not to touch your face too often if you're touching lots of communal things (telephone receivers, computers, door handles, etc.). But our national obsession with anti-bacterial soap and wipes has got to stop though. It's actually making us more likely to get sicker from super-bugs in the long run.

If you really want to protect yourself, the best thing that you can do is to boost your immune system. Here's what to do:

Number 1: Quit Stressing!!!!! High cortisol levels will make you much more susceptible to getting sick.

Number 2: Get out in this gorgeous Spring weather and get some Vitamin D from the sun. Vitamin D boosts your immune system too! Plus some sunshine might help you to destress!

Number 3: Get your 8 hours of sleep in. Try to get a few hours in before midnight so that your body can really get recharged.

Number 4: Cut refined sugar out from your diet. White sugar suppresses your immune system for up to 5 hours after you eat it. It's just really, really bad stuff...sorry! Email me if you need help getting off sugar. Sugar can be more addictive than cocaine....

Number 5: Recruit the good bugs to fight the bad ones. In other words, get lots of probiotics in. I recommend taking a high potency probiotic supplement as well as eating probiotic rich foods such as yogurt, fermented sauerkraut, kim-chee, kiefer, kombucha etc. Most of your immune system is actually in your gut. To maintain a healthy gut, you've got to keep the probiotics flowing. If you've been eating lots of sugar, drinking too much alcohol, or taking anti-biotics, you really are in dire need of a supplement.

Remember how scared everyone was about SARS? Anthrax poisoning? West Nile? Avian Flu? Y2K? Let's move on and stop wasting our time worrying! Yours in health,

Sylvie Nalezny, MA, CNE

Baked fish with Ginger and Green Onions

2009-04-21T15:08:00Z

Baked Fish with Ginger & Green Onions

This is a quick and easy to make recipe that everyone will love! The ginger and green onions make it really flavorful. Inspired from one of my favorite low-key Chinese Restaurants in Berkeley, Lily's, this is a healthy, lower oil version. Serve with steamed broccoli & cauliflower or other mixed vegetables. Brown rice cooked in chicken broth is a nice side dish.

Ingredients:

Tilapia, Halibut, or Sole filets (count ¾ pound per person)

3-4 stalks green onions finely chopped

1-2 Tbsp fresh peeled ginger grated or finely chopped

2 Tbsp organic, unrefined sesame oil

Juice of ½ lemon or lime (if not sensitive to citrus)

2 tsp wheat free tamari (if not sensitive to soy)

Preheat oven to 400 degrees
Oil both sides of the fish filet
Cover with green onions and ginger
Sprinkle lemon juice and tamari over everything (optional)
Bake for 20 minutes or until cooked all the way through

Grilled Lamb Kabobs

2009-04-21T14:44:00Z

Grilled Lamb Kabobs

These kabobs are inspired from Moroccan Cuisine. Lamb is a hypo-allergenic food; most people will not react from it so this recipe is safe to eat on the Modified Elimination Diet. Lamb is a better option to buy than beef if you can't buy organic because sheep are not given the hormones and pesticides that cows typically are. Traditionally, Spring time is the best time to eat lamb.

Many folks are scared of lamb due to the high saturated fat content. From my perspective certain metabolic types should limit lamb to no more than once weekly, whereas others can enjoy it more frequently. Per 4 oz. serving lamb contains 60% of the daily protein requirements as opposed to 21% of saturated fat requirements. We need saturated fat to provide structure and stability to our cell membranes and also to convert omega 3 fatty acids into their active EPA/DHA forms. Lamb is also an excellent source of zinc (healthy immune system) and B vitamins (energy production).

If you’re not avoiding gluten, you may serve these Kabobs over whole wheat couscous. Otherwise, brown rice works just fine. Or you can always just enjoy them with a giant salad or just on their own!

Cumin is a tasty spice and can actually help to ease pain and inflamed joints. The ginger and garlic in the recipe also help with that!

Ingredients:

Pre-soaked wooden skewers or metal skewers

3 Tbsp extra virgin olive oil

3 tsp cumin

1 clove garlic, peeled and mashed

½ tsp ground ginger

Sea salt & freshly ground pepper

1/2 lb lamb stew meat (cut into cubes)

1-2 zucchinis

1 yellow onion

2 portabella mushrooms (these are nice and thick for the kabobs)

1 organic red pepper

1 organic green pepper

Mix the olive oil and spices in a shallow bowl.
Marinade the lamb pieces in the olive oil mixture.
Preheat the broiler or use an outdoor grill.
Chop vegetables into chunky pieces for skewering.
Alternate lamb, onion, red pepper, zucchini, mushroom, onion, green pepper until you fill up all of your skewers.
Brush any remaining olive oil mixture on top of kabobs.
Grill for about 5 minutes on each side or until done.
Eat them while they’re hot!

How to Reintroduce Foods after the Modified Elimination Diet

2009-04-21T01:32:00Z

Once you've been on the Modified Elimination Diet for a minimum of 10 days, it's time to start testing yourself for food sensitivities by reintroducing foods one at a time. Almost everyone I've worked with at this point misses bread the most, and of course, ice cream comes in at a close second. However, gluten and dairy are last thing you reintroduce!

Remember, you've made it this far! Don't go back to square one and blow it on pizza and ice cream. That would be reintroducing gluten, dairy, tomato, and sugar all at once! Chances are you're probably going to feel terrible and you will never know what it was out of those four things that created the problem.

Here's what you do. On the day of the reintroduction, choose any one of the following foods to challenge yourself with:

Eggs Beef Pork Shellfish Peanuts Citrus Strawberries

Vinegar Chocolate Alcohol (usually challenge with wine) Corn Soy

Choose a way of eating the food that is as close to the whole food as possible. For example, with corn, eat an organic corn on the cob instead of corn chips (no butter though because that's another reintroduction with dairy!). To test for vinegar, use raw apple cider vinegar. To test for chocolate, use organic raw cacao nibs. To test for soy, start with miso or tempeh. If that works out alright, you can decide to try tofu or soy milk, although I don't recommend eating either one of those forms of processed soy on a regular basis.

On your reintroduction day, Day 1, you can eat the same food as many times as you'd like. For example, if you chose strawberries, you can eat strawberries all day long. The next day, and the following day, (Day 2 and Day 3), you go back to the original modified elimination diet--no strawberries! This is where symptoms might kick in. It is very important to pay attention to anything out of the ordinary. Symptoms can manifest as a runny nose, skin rash, low energy, insomnia, feeling overly sleepy, digestive distress, even a crick in the neck! So note anything out of the ordinary and if something comes up, you can assume that it is from the strawberries even if you ate them two days ago!

If you feel fine and notice nothing, strawberries are your friend. You can then move on to try a new food on Day 4. Let's say you are ready for some corn. Eat an ear of corn or two, or three, however many you'd like. Then on Day 5 and Day 6, go back to the modified elimination diet. However, at this point you can include strawberries if you had no reactions to them previously. Work your way through this process with all of the above foods. Once you've tested yourself for all of these you are ready for dairy.

If you'd like to reintroduce dairy into your diet, start with raw organic butter. If that works alright, then try organic raw cheese. The next step would either goat or cow yogurt. If that all sits fine, you can try organic raw milk. Yes, you do have to wait three days between each new food!

At this point, you probably are feeling loads better than you have in awhile! If people follow through with this eating plan, their energy will improve and their weight will tend to normalize. (As long as you don't eat too many nuts!) If you really still miss bread, then try reintroducing organic spelt, rye, or kamut before you go to the whole wheat.

Working this way like a detective to find what foods you need to stay away takes determination and discipline. I will help you along the way offering support and recipes. Please email sylvie@realfoodnutrition.com with any questions you have about the process. I'm here to help! If you'd like to get started immediately and feel you don't have the time to go through this entire process, the ALCAT blood test is also available.

Testing for Food Allergies and Sensitivities

2009-04-14T15:52:00Z

In my last post I wrote a little about gluten sensitivity and what a huge impact it can have on your overall health. But did you know that gluten sensitivity and other potentially hidden food allergies and sensitivities can actually keep you fat? If you don't believe me, check out Your Hidden Food Allergies are Making You Fat by Roger Deutsch and Rudy Rivera M.D.

In a nutshell, any symptom that you are experiencing (and weight gain is a symptom) is a result of body overwhelm and an excess of stressors pushing on your system. We are designed to work perfectly and to heal ourselves. It is only when we are unable to handle all of the various assaults that we break down. An assault, or a stressor can take the shape of your boss yelling at you, economic hardship, eating the wrong foods, taking the wrong medications, excess alcohol, caffeine, etc. Our bodies can only handle so much. How much we can handle depends on the individual, their genes, their mental outlook on life, etc.

Here is an example: I had a client with severe seasonal allergies. Her eyes were so red during the pollen season and her head was stuffed up...she was miserable and could barely breathe. I had her follow a modified elimination diet to see if she was allergic to any of the foods she was eating regularly. Turns out she was sensitive to gluten, dairy, and soy. She pulled those foods out of her diet and within weeks, her seasonal allergies cleared up on their own. Taking those foods out alleviated some of the stress on her body so that she was then able to handle the pollens. We worked on healing her gut lining and strengthening her immune system and she was then able to reintroduce raw dairy and fermented soy products. One of the side effects of all of this was that she lost 15 pounds!

Here's how you follow the modified elimination diet:

For two weeks take the following out of your diet: beef, pork, eggs, shellfish, tofu and soy products (especially soy protein isolate found in many "health" bars), citrus, strawberries, dried fruit that contains sulfur, margarine, shortening, butter, refined vegetable oils, peanuts, all types of vinegar, soy sauce, all dairy products--yes that means ice cream too!, coffee, caffeinated tea, alcohol, soda, corn, wheat, oats, spelt, kamut, rye, barley, amaranth, quinoa, sugar, chocolate and artificial sweeteners. Yikes!!!! What's left?

Here's what you can have:

Lamb, fish, poultry, fresh vegetables and beans other than soy, fresh unbruised fruit (except for citrus and strawberries), cold expeller pressed unrefined oils like olive oil, coconut oil, ghee (clarified butter), flax seeds, sesame seeds, pumpkin seeds, almonds, walnuts, pecans, macadamia nuts, sea salt, organic pepper, organic spices, sugar free rice milk, almond milk, coconut milk, water, herbal teas, rice, millet, sweet potatoes, squash, potato flour, gluten free products.

Here are a couple of ideas for meals and snacks. It's important to keep eating regularly to balance blood sugar stable. Don't go longer than 6 hours without eating and include protein with each meal and snack.

Breakfasts:

Apple slices with almond butter. Turkey sausage or turkey bacon.

Rice protein shake with coconut milk, water, and frozen berries (no strawberries).

Sauteed greens with turkey sausage

Lunch and Dinner:

Large salad with plenty of mixed vegetables and grilled chicken. Make sure the dressing is olive oil only, no vinegar. Add ground flax seeds on top for extra fiber and good fat!

Organic spinach salad with olives, olive oil & crushed garlic (no vinegar). Sardines (in water or olive oil).

Baked fish with ginger sesame oil with steamed broccoli & cauliflower.

Grilled lamb kabobs with cumin, zucchini, onion, mushrooms, and organic bell pepper.

Roasted chicken and rosemary with sweet potatoes (skin on), with Brussels sprouts and sliced almonds.

Homemade, hearty veggie soup with chicken.

Turkey and veggie chili.

Coconut simmered tilapia with tomatoes and Swiss chard.

Grilled wild salmon with green onions and asparagus.

Romaine lettuce wraps with turkey slices, raw assorted vegetables (radish, cucumber, organic bell peppers, & tahini or homemade hummus w/o lemon juice.

Spaghetti squash with turkey burgers, basil tomato sauce, and sautéed veggies.

Snacks:

Turkey slice with tahini, a few olives, and half a fruit.

Quarter avocado rolled up in a turkey slice and half an apple.

Once you follow this program for at least 10 days, you are ready to start reintroducing foods one at a time, waiting three days between each reintroduction to check for symptoms. I will go over the reintroduction in my next post.

If all of this seems to daunting, there is another option available. You can get a blood test through ALCAT labs. I recommend starting out with the 20 food finger stick test which is a simple test you can do at home. It requires you to prick the end of your finger with a lancet, just like a diabetic would to test their blood sugars. You fill a tiny vial with blood and send it off to the lab. The total cost is under $100. I can order a test for you or you can yourself from their website. Don't let your regular allergist fool you with the skin scratch tests! While these are certainly valid tests, the difference between them is important to understand. The skin scratch test measures immediate reactions and the ALCAT blood test looks at delayed reaction. It can take up to three days after eating a food for you to have a reaction from it...that's why it's so difficult to know exactly what you are sensitive to unless you follow the above food plan or test yourself for delayed reactivity.

Stay posted for the reintroduction instructions as well as recipes for the above menu suggestions!

Sticky Icky Gooey Gluten

2009-04-07T16:57:00Z

What's up with Gluten? Has anyone noticed that it seems more and more people are gluten sensitive? Personally, I've been able to drop pounds and lose inches from my waist when I give up gluten. Remember high school chemistry? The solution to pollution is dilution. When I eat pizza, I can gain up to 7 pounds in one day. Where did that weight come from? I didn't eat 7 pounds worth of pizza....All that weight is water retention from my body freaking out trying to digest the glutinous mass of pizza. And it all shows up right around the middle where my poor small intestine is in shock from the pizza assault.

Professionally, I've seen many of my clients improve dramatically from simply giving up gluten. Symptoms from acne to arthritis all start to clear up. This is just another amazing example of how your health is a direct result of what you're eating...or to put it differently, your health is a direct result of what you're able to absorb. For the gluten sensitive person, eating gluten results in the flattening of the microvilli of the small intestine. The microvilli are small finger like protrusions that dramatically extend the surface area of the gut and enable us to absorb the nutrients from our food into our blood stream. Stunted microvilli means less food absorption and less food absorption means that you're not getting the nutrition that you need! Is your skin wrinkled and dry? Maybe you're not properly absorbing fats due to gluten sensitivity. Do you have skin conditions like psoriasis? Maybe you're not absorbing the necessary nutrients for skin health (Vitamin A, C, E, and minerals selenium and zinc) due to gluten sensitivity. Are you iron-deficient anemic? Maybe you're not absorbing iron due to gluten deficiency. You see how all of these issues can be directly related to digestive health?

Gluten sensitivity is a genetic condition and is really more like an autoimmune disease than a food allergy. (I suspect that the genetic modification and mono-culture of wheat and other grains has something to do with the amount of people that are suddenly unable to deal with gluten). A person with gluten sensitivity is lacking the proper enzyme needed to break down gluten. Because the gluten isn't fully digested, the body sees the gluten glob as a threat like a virus or a parasite and begins to attack. In the process, healthy cells of the small intestine are attacked as well. In it's full-blown version, we see Celiac Disease. Not everyone with gluten sensitivity will end up with Celiac Disease. But everyone with gluten sensitivity will develop symptoms sooner or later if they don't get off gluten.

Typically, when there is gluten sensitivity, other food sensitivities will develop. Due to the body's own attack on the small intestine, "leaky gut" can develop. This means that larger particles of undigested food escape into the blood stream. This can mount a full blown immune response. The result is that your immune system is stimulated every time you eat that food again. Do you ever get a runny nose after eating? That's probably due to your programmed immune response from your leaky gut due to...gluten sensitivity!!

Gluten is found in most grains. The only "safe" grains are rice and corn. Some would argue that quinoa is gluten free but others say that due to very similar molecular structures, people sensitive to gluten should also avoid quinoa. Millet, amaranth, and buckwheat are also safe to eat. However, often times, those sensitive to gluten need to give up all grains and grain like foods for a certain amount of time in order to heal their gut lining.

In the spring time when I like to do a gentle detoxification with my clients, we pull the glutenous grains out of their diet for about a month. It's amazing how many people feel better just from doing that alone. After following my gut healing protocol, it may be possible for some people to reintroduce some grains into their diet. However!! They must learn to properly prepare them with soaking and lacto-fermentation. One of my favorite companies is the Grindstone Bakery. They have some yummy gluten free breads and they traditionally soak and ferment their grains for better digestibility.

Future posts will include delicious gluten free recipes with one of my favorite ingredients: coconut!

Stay well,

Sylvie Nalezny

Coconut Beet Salad

2009-04-02T03:24:00Z

This salad is delicious and naturally sweet. Being raw, it is full of beneficial enzymes. It can be served as a snack on a warm day or even as a dessert. Even my most picky eater friends have tried it and loved it! Coconut is high in medium chain fatty acids, which the body uses immediately for a source of energy. Coconut is also rich in lauric acid, known to have anti-viral, anti-microbial, and anti-fungal properties. Beets purify the blood and help the liver in detoxification. This is a high fiber dish with 3.6 grams per serving. The colors are beautiful and dramatic! Enjoy!

Ingredients:

1 large organic beet

1 large carrot

1 apple

1 cup chopped pecans or walnuts

1/2 cup dried unsweetened coconut

2 Tbsp lemon juice

1 Tbsp olive oil

1 Tbsp minced ginger

Chopped parsley or cilantro

Salt to taste

Instructions:

Peel and shred beet carrot and apple. I just use a cheese grater.

Combine in a large bowl.

Add nuts, coconut, ginger, and oil.

Stir. Season with salt, parsley, or cilantro to taste.

Makes 4-5 servings.