Digestion Archives - Naturopathic Medicine Dr. Lynn Mikel

Detox Group November 2013

Posted on November 5, 2013February 28, 2015 by Dr. Lynn Mikel

Congratulations for stepping up and making a commitment to eat healthy for the next three weeks! Motivation for doing the group for the first, second, third, even forth time for some, is to keep learning and being empowered to be our best and live our best lives!

Suffering is a good motivator for change but feeling good is an even better motivator for continued change and growth in personal empowerment! My intention for this group is: Educate as to how food makes us sick and how it can keep us healthy.

Empower group members to make goals and reach them.

Offer the group an opportunity to see how a group can add support and be an opportunity to support others to be seen, to be heard, and to be cared for.

To bring the invitation for you to bring your spiritual values into your life with food and others.

We will share recipes and food ideas with one another on the blog and everyone will add tasty new cooking ideas to keep them motivated to incorporate whole food into a lifestyle.

Soup that we enjoyed this first evening:

6 cups cubed squash ( organic, cleaned and cubed… Costco)
1 head cauliflower
1 red onion
4 cloves garlic
1 head Kale
2 cups mushrooms
3 boxes Carrot Ginger Soup

Put Squash in a bowl and toss liberally with olive oil. Spread on baking sheet and cook 400 degrees for 30 minutes. Cut Cauliflower into small like sized pieces. Toss liberally with olive oil. Spread on baking sheet and cook 400 degrees for 20 minutes.

Meanwhile… in large soup pan saute chopped onion and garlic in 2 tablespoons olive oil. Add mushrooms and saute for another 5 minutes or so. Add boxed soup and keep warming. Once hot add roasted vegetables and chopped kale. Add seasoning to taste: red pepper flakes, salt, pepper, lemon pepper, etc. ( any other combination of vegetables can be use such as zucchini, yellow squash, peppers, cabbage, green onions, potatoes, sweet potatoes)

Soups are often good to make enough for a few meals. Heat the portion needed for each meal separately to keep vegetables from overcooking.

Baked Apples:

8 large apples: peel, pare and cube. Toss liberally with coconut oil. Spread on baking sheet and sprinkle with pumpkin pie spice. Bake 375 degrees for 20 minutes. Enjoy warm or cooled.

Healthy Digestion

Posted on October 6, 2013 by Dr. Lynn Mikel

Healthy Digestion
To a Naturopath, healthy digestion is the cornerstone to health. “You are what you eat” and “You are what you don’t eliminate.” Digestion, absorption, and elimination are what makes up our body, what fuels our metabolism, metabolic processes, and what creates our immune system.
Optimal digestion depends on adequate enzyme production in the stomach and small intestines, a healthy mucosal cell lining in the G.I. tract including adequate immune cell protection, proper assimilation, and elimination.
When digestion is inadequate it robs the body of vital nutrient building blocks for all vital processes. Proteins are needed to build tissue and are the building block for neurotransmitters, the communication system of the nervous system. All cells have an outer lipid (fat) membrane which is the control panel for all metabolic processes. Fat also provides the myelin surrounding nerve cells and is responsible for nerve conduction. All hormones begin with a fat molecule in the form of cholesterol. How hormones function and the efficiency as to how they are broken down is dependent on the amount and quality of fat in the diet and how well it is absorbed. Carbohydrates are broken down to glucose and provide energy.
What is not broken down and absorbed must be eliminated from the G.I. tract and what is not eliminated or absorbed efficiently becomes a source of toxic waste for the body to deal with. Food may sit in the digestive tract too long when enzyme production is inadequate, absorption is inadequate, and transit time is too slow. As a result the rotting food gradually becomes a source of irritation to the cells lining the digestive system. Inflammation can begin weakening the intestinal lining that normally maintains a barrier to keep large molecules from entering the blood stream. The term that has been used to describe this is “leaky gut syndrome.” As large food molecules gradually make their way into the blood stream it becomes a stress on immune system to clean them up and break them down. Food proteins can be recognized as foreign and stimulate the production of antibodies. An overproduction of antibodies has been hypothesized as a possible contributor to food allergies and autoimmune diseases. Antibodies produced from abnormal proteins of digestion in some way get confused and begin to set up an attack on various tissues of the body. Another stress these abnormally large molecules create is to the liver. The liver is the organ of detoxification and anything in the blood that is not supposed to be there is broken down and eliminated through complex chemical reactions that require a large source of nutrients and energy. As the liver already has a big job protecting us from toxic exposure in the air, water, and foods we eat, undigested food proteins become a burden that often over-saturates its capacity. Toxins that cannot be handled end up stored in fat cells. Weight gain is often not always the result of eating the wrong food or even too much food but of an ineffective digestive system.
Poor digestive function and overwhelmed liver function cause a cascade of problems and stress to other organ systems and functions in the body such as stress to the adrenal and thyroid glands which regulate metabolism, stress hormones, and blood sugar. An overactive immune system and excess proteins in the blood stream can create acidity which contributes to inflammation everywhere, there again contributing to problems like arthritis and heart disease.
Conditions that indicate the digestive system is impaired include heartburn or reflux, ulcers, irritable bowel, constipation/diarrhea but also can be associated with other problems like inflammatory joint disease and allergies. Working on improving digestion, healing and strengthening the mucosal cells lining the digestive tract, and eating a diet that promotes good digestion and metabolism are some of treatment goals for almost any digestive complaint or condition. Optimizing digestive function and health will also prevent the chronic progression of many other disease processes. Digestive enzymes are a good place to begin improving digestive function and health. The stomach uses primarily hydrochloric acid to begin the breakdown of primarily protein. Making an acid in the body that tightly regulates pH requires a huge amount of energy and bimolecular resources. People who are depleted, consistently eat a poor diet, and have other health stresses are often deficient in HCL. Inadequate HCL will cause food to sit in the stomach too long where it ferments and causes irritation to the stomach lining. This is one of the most common reasons for heartburn. The small intestines use alkaline enzymes from the pancreas which complete the digestion of proteins, carbohydrates, and fats. They are also natural anti-inflammatory support for the body. Lower abdominal bloating, cramping, and mild nausea are often symptoms of insufficient pancreatic enzymes.
Dr. Mikel’s experience and education help her formulate individualized treatment approaches, including diet assessment and education for your specific symptoms and underlying cause. Digestive health can be a cornerstone to your future health and ability to heal.Teacher Andrew Cohen made the following observation about the liberating challenge of spiritual evolution:
Evolution is a messy process. So anybody who really wants to make the effort to strive for something new is going to have to be willing to make mistakes, take wrong turns, even to fail, but never give up. The simple truth is this: if not failing is more important to you than genuinely succeeding, you’re never going to make it. If you really want to succeed, then you have to have the big heart, heroic will, tenacity, courage, and commitment to fearlessly engage with the evolutionary process until something profound, mysterious, and extraordinary happens that cannot be undone.

Osteoporosis and Bone Health

Posted on October 6, 2013 by Dr. Lynn Mikel

Osteoporosis and Bone Health

Osteoporosis means that there is loss of bone mass and that bones are thinner. It does not necessarily mean that they are more prone to breakage. At the same time, good bone mass does not guarantee bones will not break. The American College of Physicians says: “The majority of women with hip fracture have a density of the hip that is within the normal range.” However, most people see a loss of bone mass after age 40. Women see the greater percentage of decline usually around peri and post menopause. To quote Susan Weed’s Menopausal Years the Wise Woman Way: Alternative Approaches for Women 30 – 90: “For a post-menopausal woman to ask, ‘Osteoporosis, how can I prevent it?’ is like asking ‘How can I prevent the sun from setting each evening?’ When we try to prevent the natural flows of life, we begin to think that these natural processes (such as bone thinning with age and menopause itself) as problems, which we are told we need to ‘cure’ by technological means.” The point is that there is some natural rhythm to this process and some degree of change is “normal.” However, to optimize bone health, especially with the increased possibility of falls as we age and remain active, it is important to look at how to keep bones as healthy as possible!

Weight-bearing exercise can reverse bone loss and increase density. Walking for an hour four times/week and lifting weights can improve bone mass.

Women between 40 and 50 should consider a DEXA or bone density screening test.

Eat Foods Rich in Calcium and Other Minerals To Build Healthy Bones

Green leafy vegetables: Some of the best sources of calcium, as well providing vitamin K and boron needed for healthy bones. Other good sources of minerals include broccoli, lettuce, cabbage, spinach, green tea, sea vegetables, yogurt or whey, and seaweed such as kelp.

Micronutrients: selenium, chromium, strontium, copper, boron, silicon, zinc, and cobalt. Good sources: seaweeds, nettles, dandelion, and organic grains and produce.

Good herbs to consider for mineral support: horsetail, nettle leaves, red clover blossoms, raspberry leaves, alfalfa, sage leaves, oat straw seed, and uva ursi leaves.

Avoid soft drinks: Phosphates in soda interfere with calcium solubility in the blood making calcium less available to make bones, teeth, and other structures. Limit pop to a special treat for you and your kids!

Garlic, onions, and eggs: good sources of sulfur and are also needed for healthy bones.

Vitamin D at 1000 to 3000 iu’s per day: assists in calcium utilization for bone.

B6, folic acid, and B12: needed in combination to maintain proper homocysteine levels which is associated with less risk for atherosclerosis and osteoporosis.

A Note About Calcium: Proper levels of stomach acid are necessary for calcium absorption. People with low stomach acid should take enzymes or at least use lemon juice or apple cider vinegar to acidify their stomach and help with absorption. Anyone on acid blockers (see me fast to get off them!) will have compromised calcium absorption. People on thyroid medicine should not take their medicine with calcium supplements and those on thiazide diuretics may need to keep supplementation a little lower.

The dose of calcium is individual depending on the form of calcium you use to supplement, your digestive health, age, risk factors, and general health. Magnesium is also needed in generous amounts often 1:1 ratio with calcium.

Recommened Products for Bone Health:

Calcium Lactate (from beets most easily absorbed calcium to the blood) from Standard Process
(avoid calcium carbonate it is not easily used and may cause calcifications)
Cal Ma Plus from Standard Process
Biost, Biodent, or Ostraplex from Standard Process
Cal Mag Plus D from Priority One
Trace minerals, Organic Minerals, Min Tran (from sea kelp and alfalfa)
Sun D 3000 from Priority One
High quality fish oil, tuna oil, or flax seed oil

Come in for a thirty minute visit to customize your bone health treatment plan!

Detoxification and Purification

Posted on October 6, 2013 by Dr. Lynn Mikel

Detoxification and Purification

Our topic this month is detoxification and purification. I have recommended detox for many patients. This is an excellent opportunity to learn why the body needs purification, how weight accumulates even when calories are not in excess, and, more importantly, how to begin losing stubborn weight.

We use Standard Process products to enhance results along with a variety of individualized protein powders that speed results and satisfy cravings by providing beneficial nutrients. I may also recommend additional products for optimum health according to your specific metabolism.

This is a great opportunity to invest in your health, beauty, and well-being!

Detoxification and Purification

Detoxification is the process of of enhancing elimination of toxic substances out of our bodies. When organs of elimination are overwhelmed or under functioning then toxins are stored away in fat cells. When weight loss is stubborn or not related to caloric intake then it is most likely due to the accumulation of toxins. Toxins can accumulate in anyone who has consumed processed foods, soda, sweets, non-organic foods, meat and poultry with hormones and antibiotics, restaurant foods, coffee, alcohol, dairy products, and tap water. Other exposures that contribute are petroleum produts, pesticides, herbicides, chemical fertilizers, hairspray, air fresheners, new carpet, paint, furniture, or flooring. Dental amalgums, household cleaning products, and cosmetics are other sources of possible harmful chemicals.

The main organs and systems in the body that assist in eliminating these toxins are the liver, colon, gallbladder, lungs, skin, lymph, and blood. The more toxic our environments, the harder these systems have to work. If not able to keep up with the burden, toxins will be stored in fat cells to protect our brain and other vital organs from oxidative damage. A healthy detox/purification program will provide the proper nutrition to help the systems of elimination function their best as well as protect cells from the oxidative damage that is possible during a detox process.

Benefits of Detoxification and Purification

More energy and vitality
Weight loss: average for 3 weeks has been 8-15 lbs
Better sleep
Cleanse mucous
Reduce inflammation
Improve mental clarity
Control sugar, salt, alcohol, junk food, and nicotine cravings
Balance hormones, improve libido
Strengthen the immune system

Healthy Digestion

Posted on October 6, 2013 by Dr. Lynn Mikel

Healthy Digestion

To a Naturopath, healthy digestion is the cornerstone to health. “You are what you eat” and “You are what you don’t eliminate.” Digestion, absorption, and elimination are what makes up our body, what fuels our metabolism, metabolic processes, and what creates our immune system.

Optimal digestion depends on adequate enzyme production in the stomach and small intestines, a healthy mucosal cell lining in the G.I. tract including adequate immune cell protection, proper assimilation, and elimination.

When digestion is inadequate it robs the body of vital nutrient building blocks for all vital processes. Proteins are needed to build tissue and are the building block for neurotransmitters, the communication system of the nervous system. All cells have an outer lipid (fat) membrane which is the control panel for all metabolic processes. Fat also provides the myelin surrounding nerve cells and is responsible for nerve conduction. All hormones begin with a fat molecule in the form of cholesterol. How hormones function and the efficiency as to how they are broken down is dependent on the amount and quality of fat in the diet and how well it is absorbed. Carbohydrates are broken down to glucose and provide energy.

What is not broken down and absorbed must be eliminated from the G.I. tract and what is not eliminated or absorbed efficiently becomes a source of toxic waste for the body to deal with. Food may sit in the digestive tract too long when enzyme production is inadequate, absorption is inadequate, and transit time is too slow. As a result the rotting food gradually becomes a source of irritation to the cells lining the digestive system. Inflammation can begin weakening the intestinal lining that normally maintains a barrier to keep large molecules from entering the blood stream. The term that has been used to describe this is “leaky gut syndrome.” As large food molecules gradually make their way into the blood stream it becomes a stress on the immune system to clean them up and break them down. Food proteins can be recognized as foreign and stimulate the production of antibodies. An overproduction of antibodies has been hypothesized as a possible contributor to food allergies and autoimmune diseases. Antibodies produced from abnormal proteins of digestion in some way get confused and begin to set up an attack on various tissues of the body. Another stress these abnormally large molecules create is to the liver. The liver is the organ of detoxification and anything in the blood that is not supposed to be there is broken down and eliminated through complex chemical reactions that require a large source of nutrients and energy. As the liver already has a big job protecting us from toxic exposure in the air, water, and foods we eat, undigested food proteins become a burden that often over-saturates its capacity. Toxins that cannot be handled end up stored in fat cells. Weight gain is often not always the result of eating the wrong food or even too much food but of an ineffective digestive system.

Poor digestive function and overwhelmed liver function cause a cascade of problems and stress to other organ systems and functions in the body such as stress to the adrenal and thyroid glands which regulate metabolism, stress hormones, and blood sugar. An overactive immune system and excess proteins in the blood stream can create acidity which contributes to inflammation everywhere, there again contributing to problems like arthritis and heart disease.

Conditions that indicate the digestive system is impaired include heartburn or reflux, ulcers, irritable bowel, constipation/diarrhea but also can be associated with other problems like inflammatory joint disease and allergies. Working on improving digestion, healing and strengthening the mucosal cells lining the digestive tract, and eating a diet that promotes good digestion and metabolism are some of treatment goals for almost any digestive complaint or condition. Optimizing digestive function and health will also prevent the chronic progression of many other disease processes.

Digestive enzymes are a good place to begin improving digestive function and health. The stomach uses primarily hydrochloric acid to begin the breakdown of primarily protein. Making an acid in the body that tightly regulates pH requires a huge amount of energy and bimolecular resources. People who are depleted, consistently eat a poor diet, and have other health stresses are often deficient in HCL. Inadequate HCL will cause food to sit in the stomach too long where it ferments and causes irritation to the stomach lining. This is one of the most common reasons for heartburn. The small intestines use alkaline enzymes from the pancreas which complete the digestion of proteins, carbohydrates, and fats. They are also natural anti-inflammatory support for the body. Lower abdominal bloating, cramping, and mild nausea are often symptoms of insufficient pancreatic enzymes.

Dr. Mikel’s experience and education help her formulate individualized treatment approaches, including diet assessment and education for your specific symptoms and underlying cause. Digestive health can be a cornerstone to your future health and ability to heal.

GMO

Posted on October 6, 2013October 6, 2013 by Dr. Lynn Mikel

TIME TO PAY ATTENTION!!

Last month we talked about Organic labeling so I thought we would continue this month talking about Genetically Modified Organisms or GMO’s. You may be surprised to learn that you have a 75 percent chance of picking a food with genetically modified (GM) ingredients when you’re at the supermarket. This is because at least seven out of every 10 food items have been genetically modified.

In fact, the United States leads the world in GM crop acreage with 123 million acres in all (that’s close to one-third of the agricultural land in the United States planted with gene-altered crops).

And the blight of genetically engineered crops across the globe continues to grow. Worldwide, there are at least 222 million acres planted with GM crops, and the number keeps rising.
Although the major food giants are carrying on with their claim that GM foods are no different from conventionally grown varieties, the research begs to differ.
Here is just a sampling of the unsavory findings associated with GM foods:

GM peas caused damage in mice
GM potatoes may cause cancer in rats
Bacteria in your gut can take up DNA from GM food
They may be spurring the creation of weed-killer-resistant superweeds

Aside from the potential risks to your health, genetic modification known as “terminator technology” is now being used to create, you guessed it, seeds that “self-destruct.” In other words, the seeds (and the forthcoming crops) are sterile, which means farmers must buy them again each year (as opposed to using the seeds from their harvest to replant the following year, which is the traditional way).
This, of course, means bigger profits for the food companies that are patenting GM seeds, and more money shelled out from farmers. Worse still, this practice could actually threaten the entire food supply because the sterile seeds can spread to nearby fields.
There is an incredibly important documentary on this topic that I urge you to watch yourself and then pass on to ALL of your friends and family. This should be required viewing for everyone that is living in the 21st century. It will open your eyes to the dangers of GM foods and do it in a way that is very easy to learn. It’s called “The Future of Food”. This documentary will help you understand the very real threat that ALL future generations face as a result of genetic engineering, check it out here: http://www.thefutureoffood.com/.
Also, there is a new tool to assist you when shopping for food. It’s called The True Food Shopping Guide. Created by The Center for Food Safety. This shopping guide is an excellent start, as you can print it out and take it with you to the store so you can avoid GM foods like the plague. There is even a free app that you can download to your smart phone to use while you are at the store, check it out here: http://truefoodnow.org/2010/07/15/shoppersguideapp/.

Along with using The True Food Shopping Guide, you can also follow these tips to avoid GM ingredients:

Examine produce stickers on the fruits and vegetables you buy. The PLU code for conventionally grown fruit consists of four numbers, organically grown fruit has five numbers prefaced by the number nine, and GM fruit has five numbers prefaced by the number eight.
Buy organic produce as often as you can. By definition, food that is certified organic must be free from all GM organisms.
Stay away from processed foods. Most of these contain corn and soy products, and most corn and soy are genetically modified.

The major danger of genetically engineered foods may be related to the increased use of glyphosate, the active ingredient in Monsanto’s weed killer Glyphosate, which is the most common weed killer in the US and just happens to be more toxic than DDT. Roundup, can accumulate and persist in the soil for years, where it kills off beneficial microbes and stimulates virulence of pathogens (not good).
Since organically-farmed fields are not doused with glyphosate, organic fields still contain beneficial soil bacteria that actually hinder pathogens in and on the food from multiplying out of control. This may be yet another reason why organic foods are less prone to be contaminated with disease-causing pathogens than conventionally-grown foods
When applied to crops, glyphosate becomes systemic throughout the plant, so it cannot be washed off. And once you eat this crop, the glyphosate ends up in your gut where it can decimate your beneficial bacteria. This can wreak havoc with your health as 80 percent of your immune system resides in your gut and is dependent on a healthy ratio of good and bad bacteria
Glyphosate is a strong chelator, meaning it immobilizes critical micronutrients, rendering them unavailable to the plant. As a result, the nutritional efficiency of genetically engineered (GM) plants is profoundly compromised. Micronutrients such as iron, manganese and zinc can be reduced by as much as 80-90 percent in GM plants
As you can see there is much to be concerned about in regard to GMO foods. The truth is we really do not know what the end result will be. We have never done this in the history of mankind. You, I, and our kids are the guinea pigs in this great experiment. It reminds me of a comercial from many years past that said: “It’s not nice to fool Mother Nature”.

Sources and further reading:
http://articles.mercola.com/sites/articles/archive/2012/01/31/monsanto-worst-company-of-2011.aspx?e_cid=20120131_DNL_art_1
http://articles.mercola.com/sites/articles/archive/2012/01
/15/dr-don-huber-interview-part-2.aspx
http://articles.mercola.com/sites/articles/archive/2011/12/13/gmo-crops-destroying-food-system.aspx

Juicing

Posted on October 6, 2013 by Dr. Lynn Mikel

Juicing

Juicing is a fun and delicious way to add nutrients from fresh vegetables and fruits in a way that is easy to digest and absorb. The dense nutrients are available then to repair, rebuild and promote the detoxification’s system of the body. The benefits of fresh juice is that most of the enzymes and nutrients are intact able to be used for the cleansing and regenerating processes. Almost all store bought juice is pasteurized which destroys these beneficial properties. Even fresh juice stored open or for too long will begin to lose nutrient potential through the oxidation process with oxygen. It is best to drink immediately and perhaps mix with a portion of purified water.

Juicing fruits is a fun way to start but like we emphasize in the detox groups smoothies add some greens to balance the sugar! All fruits except citrus and melons are good combinations. Add several along with acceptable vegetables, mixed green lettuce, and celery.

Vegetable juicing is more impacting for detoxification and regeneration. Small amounts of several vegetables including kale, spinach, and beets for detox impact are wonderful. A little apple and carrot will sweeten and keep you interested!

Four to eight ounces a day is a nice addition to your diet. It is best to do juices alone, that is in between meals for optimal digestion and absorption of the nutrients that will enhance your body’s healing power. Fruits with protein can cause mal-digestion. Attention to those fruit and vegetable combinations will also optimize digestive power and utilization.

Juicers can sometimes be expensive but often can be found used or on sale. Clean up can be an excuse to not juice often but the health benefits are the pay off! Remember taking time to clean and prepare fresh food is a nice way to reconnect with Nature! She is so willing to heal us if we get back to the foods put here to nourish us!

http://www.bastis.org/juicing.htm

http://juicing.mercola.com/sites/juicing/juicing.aspx

http://www.juicingbook.com/juicing_questions_and_answers/juicing_combinations

Healthy Blood Sugar

Posted on October 6, 2013October 6, 2013 by Dr. Lynn Mikel

Healthy Blood Sugar

This article will try to explain how glucose is one of the main sources of energy for all cells including the brain, how it stabilizes energy, how it contributes to healthy weight, how it maintains healthy veins and arteries and why it contributes to healthy mood and vitality.
Every cell in the body needs glucose as an immediate source of energy. Brain cells have severely limited storage capacities, and for this reason, the blood must maintain a fairly constant supply of glucose. For this reason even though the brain represents only 2% of the body weight, it receives 25% of total body glucose utilization.

To utilize carbohydrates for energy, your body converts them to glucose in the liver (or glycogen for storage and use later). Carbohydrates–from sugars, fruits, vegetables or grains–follow a similar route in the process of digestion. Carbohydrates are broken down to mono saccharides (very basic sugar molecules) which are absorbed and carried to the liver. The liver release the glucose into the blood stream as needed.

Glucose is transported into cells via insulin and once inside of the cells, the energy producing reactions begin. The powerhouse of energy production is a result of breakdown of chemical bonds. This energy release helps initiate the many needed chemical reactions for life; protein formation, enzyme production, movement of chemicals across cell membranes to movement of skeletal muscle. ATP is the carrier and regulation-storage unit of energy. It is a molecule stored and generated within each cell. When it is chemically changed to form ADP a huge amount of energy is released. The energy for constructing ATP is food. 2500 calories of food translates into 400 lbs of ATP. There is a huge need for energy in the cells to keep all the functions going from moving muscle, elimination, respiration, and repair.

Complex carbohydrates are whole foods such as vegetables, fruits, legumes, brown rice, potatoes, and grains. They are molecules that combine sugars in chains and complex structures and for that reason break down relatively slowly. Because of their slower digestion, these complex carbohydrates are better for the body as the eventual glucose they become is released more gradually and steadily.

Fats and proteins contributes to available energy via ATP production even more slowly through a different process than glucose production called and the energy available is even more dense per calorie.

Simple carbohydrates break down and absorb quickly which turns then out to the blood stream or to the liver very quickly. Processed food including most white flour products. packaged foods like cereal and noodles, cookies, chips, candy, fruits, juices, milk, yogurt, honey and sugar will break down quickly and soon raise blood glucose levels.

Excess glucose happens when taking in more than you need to burn for energy. If this happens too often it eventually contribute to high triglycerides and increase in body fat. Your body breaks down the carbohydrates you eat into glucose to be used for energy by your cells. Once the cells have what they need, the excess glucose is sent back to your liver and converted to glycogen. Glycogen can then be stored in your muscles but there is a storage capacity. Once glycogen stores are filled glycogen is sent back to your liver again, where it becomes triglycerides. These triglycerides become stored as fat. Llowering refined carbohydrates in your diet a is the most significant way to lower triglycerides and one of the most effective ways to lose excess weight.
Some of these triglycerides are not stored as fat, but remain in your blood stream, which is where the problem lies for artery and veins. Excess levels of triglycerides thicken your blood, making it sludgy, which increases the possibility of clotting and blockage which could eventually lead to a heart attack or stroke. A study published in the American Journal of Clinical Nutrition found, if your triglycerides are high, you have two to three times the risk of heart disease and stroke – even if you have low cholesterol. [Vol. 86: 943-49] Triglyceride levels over 200 mg/dl are considered high and put you at serious risk. An optimal level is below 150 mg/dl. Many doctors focus too much on cholesterol, and not enough on triglycerides. However if you have high cholesterol AND high triglycerides, your chances of developing heart disease go up exponentially. Both indicators must be looked at together for cardiac risk.
Lowering your intake of refined carbohydrates is the key to improving your triglyceride levels.

Insulin is a hormone that allows glucose in the blood stream to enter cells that need it for energy (ATP). Often a diet that is in excess with simple carbohydrates (processed foods) will develop problems with insulin. If the body has the fuel it needs and glycogen stores are filled then the body will respond by turning down receptivity to insulin. With glucose in the blood stream, storage as glycogen filled it will be rerouted to the liver again converted to triglycerides and stored as fat. People frequently become overweight not from eating too much but from eating too much processed foods. Exercise will increase the demand for energy and will optimize the use of glucose or glycogen. Insulin resistance can be reversed by eating foods that break down more slowly to glucose in the digestive tract (high in fiber and complex starches, proteins and fats) so that the production of glucose is more gradual appropriate to the energy needs of the body.

Finally how does blood sugar affect mood? Refined carbohydrates like white sugar and breakfast cereals, broken down quickly with result of high glucose stimulate a quick boost of serotonin, that’s why after eating sugary donuts and other similar foods you feel pretty good. However the feeling drops and you want more. These high spikes of serotonin confuse the brain and it shuts down some of the receptors to try and restore balance. Serotonin resistance means we can’t use the serotonin we have, something similar to insulin resistance. The more this cycle goes on the more problems with serotonin resulting in mood swings or just generalized low mood and energy. The mood problems are even worse when combined with insulin resistance. In the last 20 year depression and diabetes have both significantly increased .

The human body is amazing in it’s complexity as to how it handles food we take in and getting it to the vast array of physiological processes call life. Most imbalances can be reversed and we see this over and over again as people get education, understanding as to how their food is contributing to their complaints and guidance to change their choices. Just to eat natural whole foods seems like an old prescription but my patients, along with myself, are really convinced when they try it! The body and mind will eventually find harmony. If you have been neglecting your body and mind then this will take time, so don’t think that one good day of eating is going to make a difference it must become a lifetime quest. However, build in success on those days when you do make good choices and pay attention to how you feel.

Better energy, more consistent energy to stay alert, weight loss and improved metabolism, improved mood, motivation, memory and vitality are the motivators to do a little better job each day.