Category: Healthy Digestion

Detox Group November 2013

Posted on 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 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 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!

Related Articles / Sources

Menopausal Years the Wise Woman Way: Alternative Approaches for Women 30 – 90 by Susan Weed

The Clinician’s Handbook of Natural Medicine by Pizzorno, Murray, Joiner-Bey

Healthy Digestion

Posted on 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.

Sugar

Posted on by Dr. Lynn Mikel

Oh so good Sugar!

Most people know that sugar is not good for your health, but few control the intake of it. Worse yet, it is given to children in greater and greater quantities. Every month you (yes you) eat 5 pounds of sugar and most of it doesn’t come from the sugar bowl. More than a quarter of all drinks consumed in the U.S. are soda. More than 15 billion gallons were sold in 2000 and the number is rising every year. That means every man, woman, and child consumes at least one 12-ounce can every single day. Obviously not everyone consumes sodas so many people are drinking more than their share! In one study 56% of 8 year olds consume sodas daily and at least 30% of teenage boys drink greater than 3 cans a day. Sugar and corn syrup just from soft drinks now supply more than 10% of our total calories.
Refined sugar was first produced in India around 500BC, with the introduction to Europe from the Crusaders in 1100AD. Venice, at the height of its financial power, was the chief sugar-distributing center of Europe. Modern industrialization created processed foods; where sugar was added to almost everything from ketchup to crackers.
We are a culture that has replaced real foods (vegetables, fruits, nuts, meats) with carbohydrates that are refined and treated by the body no different than eating a cookie. Fat, fiber, and protein slow the rate carbohydrates enter the blood stream. This prevents a sudden rise in insulin levels, with a sudden drop thereafter. Refined carbohydrates such as cereals, pasta, potatoes, white rice, breads and other refined grains contain virtually no nutrients. The body breaks itself down to recruit the nutrients to turn those empty calories into energy. It is no wonder why we have so many diseases!
Sugar harms the body in many ways: it suppresses the immune system, causes a rapid rise in adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children. It contributes to gallstones, appendicitis, and suppresses calcium absorption in bones (in fact, soda is now considered the number one contributor to osteoporosis). It causes problems with digestion, increases hormonal imbalance, fuels cancer cells, contributes to PMS, diabetes, tooth decay, and on and on.
All of this is accentuated if your body does not handle blood sugar well. Blood sugar is managed primarily by the liver, adrenals, and pancreas. A weakness in one of those glands results in a weakness in how the body responds to sugar.
Overwhelmingly, the main culprits behind weight gain are grains and sugars. High-carbohydrate foods like bread, grains, cereal, potatoes, fruit, and sugar are converted to glucose (sugar) in the body. When your body can’t burn off this sugar, it accumulates in the blood, causing your blood sugar level to rise. In response to this, insulin is released to break down the sugar and store it.
Your body will increase its output of insulin to compensate for the higher blood sugar levels. Over time this causes progressively increasing levels of insulin and resistance to the effects of insulin. If the body cannot use the insulin the glucose is sent back to the liver and converted to fat as high triglycerides.
Insulin resistance is one of the fundamental mechanisms behind aging and all of its related diseases, including obesity.
Dr. Mikel can help you start down the path to repair the damage done from a lifetime of sugar/processed food overuse which can assist in achieving healthy weight and optimal health.

Juicing

Posted on 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