Wednesday, January 11, 2012
Medical news this week: Statins can cause diabetes and aspririn causes more harm than help.
Monday, January 2, 2012
Dr. Maurer on the GAPS Diet.
Natasha Campbell McBride offers the thesis that chemical by-products from our digestion of certain challenging foods, such as gluten, and the response from ones’ immune system to various digestive compounds contribute to and can cause psychological conditions, childhood developmental conditions and numerous other non-gastrointestinal disease.
I have been to several conferences where Natasha speaks on her GAPS program and for every three good points she makes she drops a bomb of pseudoscience into the mix. Because of this, I cannot swallow the GAPS theory in entirety. It has parts that are well-founded and like many “systems”, it will work for many people, and often for reasons other than what are explained.
What are the parts of the GAPS diet that ring true?
1. A diet rich in quality animal fats will help protect the gastrointestinal lining from becoming weakened or leaky. Much of the gastrointestinal mucosa, which is where our protective probiotic flora thrives and where our first line of immune defense works, is made of saturated fat. And this layer gets partially removed every time we eat, especially as we eat fibrous foods. So dietarily we must include butter fat, poultry fat, fatty fish, and other stable animal fats in the diet. Fat soluble vitamins such as A, D and K also need to be adequately represented in our diet and if needed, supplementation.
2. Fermented and cultured foods help regulate the immune system of the gut. Without them, the immune system of the gut will be at risk of over-reacting. This sets up inflammatory disease, such as Crohn’s and Colitis and Allergies. Quality, proven probiotic supplements are helpful in these conditions but a diet rich in traditionally cultured foods is a basis of health.
3. Much of the mucosal gut layer gets sloughed off when we eat. These mucosal fats and proteins need to be replaced daily. So our diet needs quality proteins and fats at each meal. A vegetarian diet does not contain all the macro and micro nutrition required for this daily task. Therefore a diet rich in quality traditional protein-rich foods is essential. This does NOT include processed new-fangled foods like peanut butter and soy protein powder. Broth has tons of nutrition (It is pure alkaline nutrition – loaded with minerals) and no fiber to get in the way of the absorption. Therefore, bone broth is probably the most gut-restorative food to include in the diet.
4. Some foods that are evolutionarily new on the block such as gluten grains [wheat, rye, barley] cause certain compounds to be formed that alter the psychological state and function of our body. These foods best avoided in certain people, not just the those with celiac disease.
5. Excess sugars cause problems. Period. This is hard to disagree with, and whether the author of the moment is claiming theories of yeast overgrowth in the gut, or effect of fructose digestion on the liver, or insulin resistance, the conclusion is the same. Sugars need to be reduced in most if not all modern peoples’ diets. Some more strictly than others.
I would add that people should not eat more than three times per day. The 4-6 hours between meals allows the gut to recover and prepare for the next digestive feat. Whether the GAPS principles, Specific Carbohydrate Diet, Body Ecology Diet, or my FatBack Diet principles, each author points to similar end guidelines. At Coastal Naturopathic Center - Dr. Sarah Kotzur and Dr. Richard Maurer blend the principles that best meet the individual, rather than sticking one system to everyone.
Enjoy and be well,
Dr. Maurer
I have been to several conferences where Natasha speaks on her GAPS program and for every three good points she makes she drops a bomb of pseudoscience into the mix. Because of this, I cannot swallow the GAPS theory in entirety. It has parts that are well-founded and like many “systems”, it will work for many people, and often for reasons other than what are explained.
What are the parts of the GAPS diet that ring true?
1. A diet rich in quality animal fats will help protect the gastrointestinal lining from becoming weakened or leaky. Much of the gastrointestinal mucosa, which is where our protective probiotic flora thrives and where our first line of immune defense works, is made of saturated fat. And this layer gets partially removed every time we eat, especially as we eat fibrous foods. So dietarily we must include butter fat, poultry fat, fatty fish, and other stable animal fats in the diet. Fat soluble vitamins such as A, D and K also need to be adequately represented in our diet and if needed, supplementation.
2. Fermented and cultured foods help regulate the immune system of the gut. Without them, the immune system of the gut will be at risk of over-reacting. This sets up inflammatory disease, such as Crohn’s and Colitis and Allergies. Quality, proven probiotic supplements are helpful in these conditions but a diet rich in traditionally cultured foods is a basis of health.
3. Much of the mucosal gut layer gets sloughed off when we eat. These mucosal fats and proteins need to be replaced daily. So our diet needs quality proteins and fats at each meal. A vegetarian diet does not contain all the macro and micro nutrition required for this daily task. Therefore a diet rich in quality traditional protein-rich foods is essential. This does NOT include processed new-fangled foods like peanut butter and soy protein powder. Broth has tons of nutrition (It is pure alkaline nutrition – loaded with minerals) and no fiber to get in the way of the absorption. Therefore, bone broth is probably the most gut-restorative food to include in the diet.
4. Some foods that are evolutionarily new on the block such as gluten grains [wheat, rye, barley] cause certain compounds to be formed that alter the psychological state and function of our body. These foods best avoided in certain people, not just the those with celiac disease.
5. Excess sugars cause problems. Period. This is hard to disagree with, and whether the author of the moment is claiming theories of yeast overgrowth in the gut, or effect of fructose digestion on the liver, or insulin resistance, the conclusion is the same. Sugars need to be reduced in most if not all modern peoples’ diets. Some more strictly than others.
I would add that people should not eat more than three times per day. The 4-6 hours between meals allows the gut to recover and prepare for the next digestive feat. Whether the GAPS principles, Specific Carbohydrate Diet, Body Ecology Diet, or my FatBack Diet principles, each author points to similar end guidelines. At Coastal Naturopathic Center - Dr. Sarah Kotzur and Dr. Richard Maurer blend the principles that best meet the individual, rather than sticking one system to everyone.
Enjoy and be well,
Dr. Maurer
Monday, October 17, 2011
SINUS INFECTION PROTOCOL
SINUS INFECTION PROTOCOL
Patient Instructions from Dr. Richard Maurer and Dr. Sarah Kotzur. Naturopathic Doctors at www.CoastalNaturalHealth.com
• SALINE WASH - Home saline wash is the most effective single treatment. Do this over a sink with running water, it is gross, but clearly effective.
You can purchase a Neti Pot and follow instructions. We usually recommend simply flushing the sinuses with:
¼ tsp salt to ½ cup water
This flushes antigens out of the nasal passages and eradicates bacteria from the nasal mucosa. Gently inhale the same strength of salt water by plugging one nostril and gently sniffing the solution off a tablespoon through the other. Moving the position of the head will “move” the saline to different areas of the sinus passages. A pinch of baking soda makes the solution a bit less harsh and is an optional ingredient. There is also a product by Arm and Hammer called “Clearly Saline”. This can be useful for younger children or if you are too grossed out by the above.
Do this up to 2 times per day.
• URTI COMPOUND herbal tincture - 2 dropperfuls 3-4 x/day in water. Nastiest Tasting Tincture we could come up with – but taste is commensurate with its effectiveness. Hang in there.
• EHB - 2 capsules 3-4x/day. This is a go-to combination of nutrients and herbs for some immune support and antimicrobial effect.
• Zinc Lozenges - use especially if a sore throat is present - Lozenges need to contain a certain form of zinc to be effective for sore throat and colds. Use every 2 hours at the 1st sign of cold/sore throat
Getting a Bowen treatment or naturopathic manipulation can be helpful to allow the sinuses to properly drain through the lymphatic circulation of the neck and head.
Patient Instructions from Dr. Richard Maurer and Dr. Sarah Kotzur. Naturopathic Doctors at www.CoastalNaturalHealth.com
• SALINE WASH - Home saline wash is the most effective single treatment. Do this over a sink with running water, it is gross, but clearly effective.
You can purchase a Neti Pot and follow instructions. We usually recommend simply flushing the sinuses with:
¼ tsp salt to ½ cup water
This flushes antigens out of the nasal passages and eradicates bacteria from the nasal mucosa. Gently inhale the same strength of salt water by plugging one nostril and gently sniffing the solution off a tablespoon through the other. Moving the position of the head will “move” the saline to different areas of the sinus passages. A pinch of baking soda makes the solution a bit less harsh and is an optional ingredient. There is also a product by Arm and Hammer called “Clearly Saline”. This can be useful for younger children or if you are too grossed out by the above.
Do this up to 2 times per day.
• URTI COMPOUND herbal tincture - 2 dropperfuls 3-4 x/day in water. Nastiest Tasting Tincture we could come up with – but taste is commensurate with its effectiveness. Hang in there.
• EHB - 2 capsules 3-4x/day. This is a go-to combination of nutrients and herbs for some immune support and antimicrobial effect.
• Zinc Lozenges - use especially if a sore throat is present - Lozenges need to contain a certain form of zinc to be effective for sore throat and colds. Use every 2 hours at the 1st sign of cold/sore throat
Getting a Bowen treatment or naturopathic manipulation can be helpful to allow the sinuses to properly drain through the lymphatic circulation of the neck and head.
Lyme Disease: What to do after a deer tick bite
Procedure following removal of a deer tick
Patient Instructions from Dr. Richard Maurer and Dr. Sarah Kotzur. Naturopathic Doctors at www.CoastalNaturalHealth.com
We live in an area with prolific deer ticks and these ticks can carry bacteria, the most notorious of which is Borrelia spp. which causes Lyme disease. The tick should be removed by grabbing as close to the head as possible, don’t squeeze the belly. Pull straight out.
The tick will seem imbedded as soon as the “anchors” are set, the tick may take 12-24 hours to start feeding, so there is time to remove the tick before exposure to harmful bacteria. There is a protocol that recommends using a single dose of 200-mg of doxycylcline the day the tick is removed. A study showed that the single dose doxy reduced the rate of rash and symptoms compared with those who did not do the single dose. A concern with this practice is that the people were not followed long-term and the single dose might have only slowed the bacteria down causing a more gradual and complex Lyme disease further down the line. If the single dose is done, I would encourage a blood test a month later to see if there is evidence of immune activity toward Lyme disease. See “Imugen” below.
If the tick was there for greater than 24 hours, there are a few steps to take. Mark the date on the calendar, save the tick for proper ID if you are unsure, and circle the spot on your skin so you remember where it is. The first few days after removal, it is red due to the bite itself, not the bacteria. The “Bulls Eye Rash” shows up in perhaps 60% of the cases and shows up between 3 days and 3 weeks of the bite. So watch carefully. Any fever or joint pain during this time is highly suspect and may warrant immediate treatment.
If there are no symptoms, running a western blot test at Imugen Lab about 3 weeks post-tick bite will catch the infection. But again symptoms in this 3-week period will guide treatment, blood tests are rarely positive prior to 3 weeks post bite.
If you are on anti-histamines, you may not get the tell-tale rash, this makes diagnosis more difficult. If you are on steroids, the suppression of the immune response may also make diagnosis by symptoms more difficult. In these cases, a test at 3 weeks post-tick bite is the best way to proceed.
You need as certain a diagnosis as possible; treatment is typically high dose antibiotics for an extended period of time. The relapse rate with 3-weeks of antibiotics is too high and I therefore use antibiotics for greater than 4-weeks for effective treatment of Lyme disease.
Again, I can’t emphasize enough that early and accurate diagnosis is paramount, so get in to see us or another primary care provider to assess any symptoms that arise in the weeks following a tick bite. The bacteria is pretty vulnerable early-on so it can be effectveily treated with antibiotics and supportive therapies.
Dr. Maurer
Patient Instructions from Dr. Richard Maurer and Dr. Sarah Kotzur. Naturopathic Doctors at www.CoastalNaturalHealth.com
We live in an area with prolific deer ticks and these ticks can carry bacteria, the most notorious of which is Borrelia spp. which causes Lyme disease. The tick should be removed by grabbing as close to the head as possible, don’t squeeze the belly. Pull straight out.
The tick will seem imbedded as soon as the “anchors” are set, the tick may take 12-24 hours to start feeding, so there is time to remove the tick before exposure to harmful bacteria. There is a protocol that recommends using a single dose of 200-mg of doxycylcline the day the tick is removed. A study showed that the single dose doxy reduced the rate of rash and symptoms compared with those who did not do the single dose. A concern with this practice is that the people were not followed long-term and the single dose might have only slowed the bacteria down causing a more gradual and complex Lyme disease further down the line. If the single dose is done, I would encourage a blood test a month later to see if there is evidence of immune activity toward Lyme disease. See “Imugen” below.
If the tick was there for greater than 24 hours, there are a few steps to take. Mark the date on the calendar, save the tick for proper ID if you are unsure, and circle the spot on your skin so you remember where it is. The first few days after removal, it is red due to the bite itself, not the bacteria. The “Bulls Eye Rash” shows up in perhaps 60% of the cases and shows up between 3 days and 3 weeks of the bite. So watch carefully. Any fever or joint pain during this time is highly suspect and may warrant immediate treatment.
If there are no symptoms, running a western blot test at Imugen Lab about 3 weeks post-tick bite will catch the infection. But again symptoms in this 3-week period will guide treatment, blood tests are rarely positive prior to 3 weeks post bite.
If you are on anti-histamines, you may not get the tell-tale rash, this makes diagnosis more difficult. If you are on steroids, the suppression of the immune response may also make diagnosis by symptoms more difficult. In these cases, a test at 3 weeks post-tick bite is the best way to proceed.
You need as certain a diagnosis as possible; treatment is typically high dose antibiotics for an extended period of time. The relapse rate with 3-weeks of antibiotics is too high and I therefore use antibiotics for greater than 4-weeks for effective treatment of Lyme disease.
Again, I can’t emphasize enough that early and accurate diagnosis is paramount, so get in to see us or another primary care provider to assess any symptoms that arise in the weeks following a tick bite. The bacteria is pretty vulnerable early-on so it can be effectveily treated with antibiotics and supportive therapies.
Dr. Maurer
Wednesday, October 12, 2011
A response to the "Risk of Women Taking Vitamins" study
Those who take certain nutritional supplements have less macular degeneration, less likelihood of certain cancers, less stroke risk, less complications of diabetes, less infectious disease and on the list goes. So when a study pops up saying “Older women are more likely to die if they take vitamins”, the media’s fetish for shock appeal was obvious. Research adds to the pile of knowledge in science. In baseball, one loss does not put the leading team in last place; it just tempers the perfect record. So when no such finding is present in prior multiple vitamin and mineral studies, and there have been many, we have to take this new statistical finding with reserve.
The study, over 19 years, 3 questionnaires were given to older women taking part in the Iowa Health Study. There was less risk associated with calcium studies, and no change with vitamin A and D and minimal difference for folic acid and B6 and the most statistical significance was found with women who took iron supplements. It is well-known that post menopausal women should take no supplemental iron unless it is confirmed that they are low, which can be established with a blood test of ferritin. Excess iron is pro-inflammatory and can feed infectious disease. People should properly evaluate their diet and disease risks before adding supplements to their lives for many decades.
The likelihood that this study is worthless is tremendous given the retrospective questionnaire based data, but, if anything, this study can remind us that unguided, long-term supplementation without an understanding of our unique disease/diet/risk profile will not give us the immortal get-out-of-jail-free-card.
The study, over 19 years, 3 questionnaires were given to older women taking part in the Iowa Health Study. There was less risk associated with calcium studies, and no change with vitamin A and D and minimal difference for folic acid and B6 and the most statistical significance was found with women who took iron supplements. It is well-known that post menopausal women should take no supplemental iron unless it is confirmed that they are low, which can be established with a blood test of ferritin. Excess iron is pro-inflammatory and can feed infectious disease. People should properly evaluate their diet and disease risks before adding supplements to their lives for many decades.
The likelihood that this study is worthless is tremendous given the retrospective questionnaire based data, but, if anything, this study can remind us that unguided, long-term supplementation without an understanding of our unique disease/diet/risk profile will not give us the immortal get-out-of-jail-free-card.
Tuesday, May 24, 2011
Magnesium might help memory; the plasticity theory
Richard Maurer, ND
Researchers at Massachusetts Institute of Technology recently concluded that magnesium deficiency within the cerebrospinal fluid (CSF) might have detrimental effects on memory function. Although the research was an in vitro study on “synaptic plasticity”, the findings may well be clinically relevant. The term “synaptic plasticity” refers to the variability of the strength of a signal transmitted through a synapse, a function integral to both memory and learning.
By adjusting calcium flux, the researchers painstakingly assessed changes in plasticity of individual synapses. No long-term changes were elicited with “simple” decrease of calcium flux, making the researchers speculate a more complex role for calcium flux neural activity. Subsequently, the study turns toward adjusting the pattern of Calcium flux through manipulation of magnesium concentrations. First, by increasing the magnesium content from 0.8 up to 1.2 mM (1.0-1.2 mM is the normal range for CSF Mg), there was a 3.9-fold increase in total presynaptic strength. When Mg was then reduced back to 0.8 mM, synaptic strength remained enhanced for 2 days before reverting to prior levels. Second, when the hippocampal neurons used in this study were cultured in higher magnesium environments, their synaptic activity remained increased permanently.
This study shows a rigorous scientific method, involving well-measured increases in neuronal activity by making conservative adjustments in magnesium concentration. It is not hard to see how the researchers extended the ramifications of their findings to include the comment, “Since it is estimated that the majority of American adults consume less than the estimated average requirement of magnesium (Institute of Medicine 1997) it is possible that such a deficit may have detrimental effects on synaptic plasticity resulting in declines in memory function.”
Considering the health care needs of the aging American population, conditions such as “decline in memory” and related dementia will gain more attention. Magnesium appears to join a list of other nutritional therapies; including Omega-3 fish oils and Ginkgo biloba extract Egb-761, all displaying recent well-designed research on the condition of memory and cognitive function.
Slutsky I, Sadeghpour S, Li B, Liu, G, “Enhancement of Synaptic Plasticity through Chronically Reduced Ca++ Flux during Uncorrelated Activity.” Neuron, Vol 44, 835-849, December 2004
Researchers at Massachusetts Institute of Technology recently concluded that magnesium deficiency within the cerebrospinal fluid (CSF) might have detrimental effects on memory function. Although the research was an in vitro study on “synaptic plasticity”, the findings may well be clinically relevant. The term “synaptic plasticity” refers to the variability of the strength of a signal transmitted through a synapse, a function integral to both memory and learning.
By adjusting calcium flux, the researchers painstakingly assessed changes in plasticity of individual synapses. No long-term changes were elicited with “simple” decrease of calcium flux, making the researchers speculate a more complex role for calcium flux neural activity. Subsequently, the study turns toward adjusting the pattern of Calcium flux through manipulation of magnesium concentrations. First, by increasing the magnesium content from 0.8 up to 1.2 mM (1.0-1.2 mM is the normal range for CSF Mg), there was a 3.9-fold increase in total presynaptic strength. When Mg was then reduced back to 0.8 mM, synaptic strength remained enhanced for 2 days before reverting to prior levels. Second, when the hippocampal neurons used in this study were cultured in higher magnesium environments, their synaptic activity remained increased permanently.
This study shows a rigorous scientific method, involving well-measured increases in neuronal activity by making conservative adjustments in magnesium concentration. It is not hard to see how the researchers extended the ramifications of their findings to include the comment, “Since it is estimated that the majority of American adults consume less than the estimated average requirement of magnesium (Institute of Medicine 1997) it is possible that such a deficit may have detrimental effects on synaptic plasticity resulting in declines in memory function.”
Considering the health care needs of the aging American population, conditions such as “decline in memory” and related dementia will gain more attention. Magnesium appears to join a list of other nutritional therapies; including Omega-3 fish oils and Ginkgo biloba extract Egb-761, all displaying recent well-designed research on the condition of memory and cognitive function.
Slutsky I, Sadeghpour S, Li B, Liu, G, “Enhancement of Synaptic Plasticity through Chronically Reduced Ca++ Flux during Uncorrelated Activity.” Neuron, Vol 44, 835-849, December 2004
Optimal Vitamin D Prevents Gingival Inflammation
Richard Maurer, ND
Gingivitis is an inflammation of the gums, while periodontitis is a deeper and more serious inflammation of both the gingivae and tissue that surrounds and supports the teeth. Both common conditions are often progressive and can eventually result in loss of the underlying bone that supports the teeth. After age 30, periodontal disease is the major cause of tooth loss.
We can look at past scientific literature and find ample reason to use nutritional therapies for gingival inflammation. For example, vitamin C status is directly related to periodontal health (J Periodontol. 1986 Aug;57 (8):480-5). Folic acid both topically and orally has a long-proven track record of anti-inflammatory effects in periodontal disease (J Periodontol. 1976 Nov;47(11):667-8). Now vitamin D enters the scene for gingival and periodontal health.
The researchers in this study evaluated over 77,000 teeth from 6700 subjects; it is no surprise that their “P value” indicates strong statistical significance. Essentially the people with the highest quintile of serum vitamin D were substantially less likely to bleed on gingival probing than the people in the lowest quintile of serum vitamin D status. Unlike studies that only provide evidence at the extremes of the subject pool, researchers found a linear association of periodontal bleeding and serum vitamin D status. Results were constant across racial or ethnic groups, and were similar among men and women as well as among users and nonusers of vitamin and mineral supplements. The latter implies that just taking a multiple vitamin mineral is inadequate assurance that vitamin D status is optimal.
We know that too little vitamin D contributes to many degenerative diseases beyond periodontal disease, but excess vitamin D is equally undesirable. Because of the varied ethnicities, latitudes and lifestyles in the United States, the only way to safely use vitamin D is test and retest as the researchers have done. In this study, Vitamin D - 25(OH)D, was measured by Radio Immunoassay and reference ranges were 22.5-94 nmol/L.
Dietrich,T et. al. Association between serum concentrations of 25-hydroxyvitamin D and gingival inflammation. Am J Clin Nutr. 2005 Sep;82(3):575-80.
The author of this review (Dr. Maurer) practices in Maine, near the 45th parallel. Nutritional recommendations are different from September-March compared to April-August. Blood tests offer a relatively inexpensive way to accurately supplement vitamin D in patients with gingival inflammation as well as numerous other inflammatory and degenerative conditions.
Gingivitis is an inflammation of the gums, while periodontitis is a deeper and more serious inflammation of both the gingivae and tissue that surrounds and supports the teeth. Both common conditions are often progressive and can eventually result in loss of the underlying bone that supports the teeth. After age 30, periodontal disease is the major cause of tooth loss.
We can look at past scientific literature and find ample reason to use nutritional therapies for gingival inflammation. For example, vitamin C status is directly related to periodontal health (J Periodontol. 1986 Aug;57 (8):480-5). Folic acid both topically and orally has a long-proven track record of anti-inflammatory effects in periodontal disease (J Periodontol. 1976 Nov;47(11):667-8). Now vitamin D enters the scene for gingival and periodontal health.
The researchers in this study evaluated over 77,000 teeth from 6700 subjects; it is no surprise that their “P value” indicates strong statistical significance. Essentially the people with the highest quintile of serum vitamin D were substantially less likely to bleed on gingival probing than the people in the lowest quintile of serum vitamin D status. Unlike studies that only provide evidence at the extremes of the subject pool, researchers found a linear association of periodontal bleeding and serum vitamin D status. Results were constant across racial or ethnic groups, and were similar among men and women as well as among users and nonusers of vitamin and mineral supplements. The latter implies that just taking a multiple vitamin mineral is inadequate assurance that vitamin D status is optimal.
We know that too little vitamin D contributes to many degenerative diseases beyond periodontal disease, but excess vitamin D is equally undesirable. Because of the varied ethnicities, latitudes and lifestyles in the United States, the only way to safely use vitamin D is test and retest as the researchers have done. In this study, Vitamin D - 25(OH)D, was measured by Radio Immunoassay and reference ranges were 22.5-94 nmol/L.
Dietrich,T et. al. Association between serum concentrations of 25-hydroxyvitamin D and gingival inflammation. Am J Clin Nutr. 2005 Sep;82(3):575-80.
The author of this review (Dr. Maurer) practices in Maine, near the 45th parallel. Nutritional recommendations are different from September-March compared to April-August. Blood tests offer a relatively inexpensive way to accurately supplement vitamin D in patients with gingival inflammation as well as numerous other inflammatory and degenerative conditions.
Relief from Insomnia with Valerian Extract Compared to Prescriptions
“Relief for Insomnia”: Valerian effective following benzodiazepine withdrawal
Use of benzodiazepine medications for sleep disorders has become more and more common, and is implicated in a long list of side effects and difficult withdrawal symptoms. Benzodiazepines are often found under the following names, Xanax (Alprazolam), Valium (Diazepam), Ativan, Alzapam (Lorazepam), Halcion (Triazolam), Klonopin (Clonazepam), and Restoril, among others. Patients often find it very difficult to withdraw from these medications and at the same time long-term medication with these drugs is often discouraged due to the addictive nature of the drugs and the accompanying side effects. Therefore this study should be of great interest to people suffering from sleep disturbance who want to avoid the potential side effects of benzodiazepine medications.
This was a placebo-controlled study of 19 patients who complained of poor sleep, marked by reports of frequent waking, despite chronic benzodiazepine use. Subjects were taken off their benzodiazepine medications for about 2 weeks prior to beginning Valerian 100 mg tid or placebo. The fifteen days of treatment with Valerian improved subjective sleep quality, without affecting sleep onset.
Poyares DR, Guilleminault C, Ohayon MM, Tufik S. “Can valerian improve the sleep of insomniacs after benzodiazepine withdrawal?” Prog Neuropsychopharmacol Biol Psychiatry 2002; 26(3): 539-545.
Editor’s Note: The study was done in Brazil using a standardized dry root extract of Valeriana walichii. This extract contained 80% didrovalerate, 15% valtrate and 5% acelvaltrate. [Valerian has dozens of compounds, known as valerenic acids, and many are considered actives, so a standardized extract must maintain a complete extract quality to protect all “actives” in the root.] Although this study used 100 mg tid, due to the short 2-week duration, it offers little insight regarding appropriate long-term dosages. However, this study adds to the total body of research on standardized Valerian extracts and the significant beneficial effect they have on sleep quality. The real service the researchers provided was to demonstrate the effectiveness of valerian root extract for people who had unrelenting insomnia and had been on Benzodiazepine medication for no less than 2.5 years. This is a tough patient base to treat, and the fact that valerian had a positive effect is impressive.
The product used in this study is currently unavailable in the U.S. However, European research conducted in 1996, utilizing a standardized valerian/melissa extract from Willmar Schwabe of Germany, noted similar effects in significantly improving sleep quality, but not sleep onset.
Dressing H, Köhler S, Müller WE. “Improvement of sleep quality with a high-dose valerian/lemon balm preparation: A placebo-controlled double-blind study.” Psychopharmakotherapie 1996; 6:32–40.
Use of benzodiazepine medications for sleep disorders has become more and more common, and is implicated in a long list of side effects and difficult withdrawal symptoms. Benzodiazepines are often found under the following names, Xanax (Alprazolam), Valium (Diazepam), Ativan, Alzapam (Lorazepam), Halcion (Triazolam), Klonopin (Clonazepam), and Restoril, among others. Patients often find it very difficult to withdraw from these medications and at the same time long-term medication with these drugs is often discouraged due to the addictive nature of the drugs and the accompanying side effects. Therefore this study should be of great interest to people suffering from sleep disturbance who want to avoid the potential side effects of benzodiazepine medications.
This was a placebo-controlled study of 19 patients who complained of poor sleep, marked by reports of frequent waking, despite chronic benzodiazepine use. Subjects were taken off their benzodiazepine medications for about 2 weeks prior to beginning Valerian 100 mg tid or placebo. The fifteen days of treatment with Valerian improved subjective sleep quality, without affecting sleep onset.
Poyares DR, Guilleminault C, Ohayon MM, Tufik S. “Can valerian improve the sleep of insomniacs after benzodiazepine withdrawal?” Prog Neuropsychopharmacol Biol Psychiatry 2002; 26(3): 539-545.
Editor’s Note: The study was done in Brazil using a standardized dry root extract of Valeriana walichii. This extract contained 80% didrovalerate, 15% valtrate and 5% acelvaltrate. [Valerian has dozens of compounds, known as valerenic acids, and many are considered actives, so a standardized extract must maintain a complete extract quality to protect all “actives” in the root.] Although this study used 100 mg tid, due to the short 2-week duration, it offers little insight regarding appropriate long-term dosages. However, this study adds to the total body of research on standardized Valerian extracts and the significant beneficial effect they have on sleep quality. The real service the researchers provided was to demonstrate the effectiveness of valerian root extract for people who had unrelenting insomnia and had been on Benzodiazepine medication for no less than 2.5 years. This is a tough patient base to treat, and the fact that valerian had a positive effect is impressive.
The product used in this study is currently unavailable in the U.S. However, European research conducted in 1996, utilizing a standardized valerian/melissa extract from Willmar Schwabe of Germany, noted similar effects in significantly improving sleep quality, but not sleep onset.
Dressing H, Köhler S, Müller WE. “Improvement of sleep quality with a high-dose valerian/lemon balm preparation: A placebo-controlled double-blind study.” Psychopharmakotherapie 1996; 6:32–40.
Probiotics in formula prevents fevers and GI illness
Richard Maurer, ND
For 3 months, 194 infants in daycare (age 4 months to 10 months) were given two strains of probiotic bacteria (Bifidobacterium bifidum or Lactobacillus reuteri) or placebo. Significantly less febrile episodes and gastrointestinal illnesses occurred in the probiotics group, respiratory illnesses were the same in the study and placebo group.
Anyone with infants in daycare know how quickly gastrointestinal illness spreads from one child to another. This study does a great service by offering that there is something that can be done to prevent these “stomach bugs” from spreading to their child. The other unique characteristic of this study is the use of probiotics prophylactically for several months, as opposed to the well-known beneficial action that probiotics have on acute gastrointestinal symptoms.
Asli G, Alsheikh A, Weizman A. Effect of formula supplemented with two strains of probiotics on infections in day care infants. 2003 Pediatric Academic Societies' Annual Meeting, Seattle, Washington, May 3-6, 2003; abstract 998.
For 3 months, 194 infants in daycare (age 4 months to 10 months) were given two strains of probiotic bacteria (Bifidobacterium bifidum or Lactobacillus reuteri) or placebo. Significantly less febrile episodes and gastrointestinal illnesses occurred in the probiotics group, respiratory illnesses were the same in the study and placebo group.
Anyone with infants in daycare know how quickly gastrointestinal illness spreads from one child to another. This study does a great service by offering that there is something that can be done to prevent these “stomach bugs” from spreading to their child. The other unique characteristic of this study is the use of probiotics prophylactically for several months, as opposed to the well-known beneficial action that probiotics have on acute gastrointestinal symptoms.
Asli G, Alsheikh A, Weizman A. Effect of formula supplemented with two strains of probiotics on infections in day care infants. 2003 Pediatric Academic Societies' Annual Meeting, Seattle, Washington, May 3-6, 2003; abstract 998.
Migraine Prevention: Another Use of Coenzyme Q10
By Richard Maurer, ND
For people suffering from migraines, there are few efficacious, preventive treatments that come with few or no side effects. In this study, 32 patients with episodic migraines, occurring 2-8 times per month were given 150 mg coenzyme Q10 each morning at breakfast for 3-months. 31 out of 32 patients completed the study and no adverse events were associated with Coenzyme Q10 therapy. 93% of the patients had at least a 25% reduction in number of days with migraine and 61% had greater than a 50% reduction in migraine days at the end of 3-months. Only 2 patients showed no improvement.
A clinically relevant finding in this study was the length of time required for maximal effect. After only 1 month the reduction in migraine frequency was 13%, but this number increased to 55% by the end of the 3-month trial, indicating longer treatment might be required.
Coenzyme Q10 has been shown to improve mitochondrial oxidative phosphorylation in humans. With recent scientific interest in the role that mitochondrial function plays in migraine pathogenesis, it follows that Coenzyme Q10 might improve mitochondrial function and thus prevent migraine. Interestingly, riboflavin, vitamin B2, is indirectly involved in the electron transport chain at the mitochondria, and in several placebo controlled clinical trials, vitamin B-2 has been shown to reduce migraine frequency.
Rozen TD, et. al. Open label trial of Coenzyme Q10 as a migraine preventive. Cephalagia 2002; 22:137-141.
For people suffering from migraines, there are few efficacious, preventive treatments that come with few or no side effects. In this study, 32 patients with episodic migraines, occurring 2-8 times per month were given 150 mg coenzyme Q10 each morning at breakfast for 3-months. 31 out of 32 patients completed the study and no adverse events were associated with Coenzyme Q10 therapy. 93% of the patients had at least a 25% reduction in number of days with migraine and 61% had greater than a 50% reduction in migraine days at the end of 3-months. Only 2 patients showed no improvement.
A clinically relevant finding in this study was the length of time required for maximal effect. After only 1 month the reduction in migraine frequency was 13%, but this number increased to 55% by the end of the 3-month trial, indicating longer treatment might be required.
Coenzyme Q10 has been shown to improve mitochondrial oxidative phosphorylation in humans. With recent scientific interest in the role that mitochondrial function plays in migraine pathogenesis, it follows that Coenzyme Q10 might improve mitochondrial function and thus prevent migraine. Interestingly, riboflavin, vitamin B2, is indirectly involved in the electron transport chain at the mitochondria, and in several placebo controlled clinical trials, vitamin B-2 has been shown to reduce migraine frequency.
Rozen TD, et. al. Open label trial of Coenzyme Q10 as a migraine preventive. Cephalagia 2002; 22:137-141.
Macular Degeneration and Combination Anti-Oxidant Therapy
Richard Maurer, ND
On a study of age-related macular degeneration (AMD), 6430 participants, they found that taking antioxidants (including 500 mg of vitamin C, 400 IU of vitamin E, and 15 mg of beta-carotene) reduced the risk of developing AMD by 17%, and zinc lowered the risk by 21% (at a dose of 80 mg. zinc and 2 mg. copper). A synergistic effect was found when antioxidants and zinc were taken together, reducing the risk 25%. In addition, the combination of antioxidants and zinc led to a 27% decrease in the risk of having eyesight worsen. No significant side effects were recorded in those taking antioxidants or zinc.
Past research also implies that other antioxidants are significantly helpful in preventing AMD. Among them is the trace mineral selenium, which shows a preventive effect on AMD and is found to be low in both the blood and lens of the eye in patients with cataracts.
[Eye Disease Case Control Study Group. “Antioxidant status and neovascular age-related macular degeneration.” Arch Ophthalmol 1993; 111:104–9.]
[Karakucuk S, Ertugrul Mirza G, Faruk Ekinciler O, et al. Selenium concentrations in serum, lens and aqueous humour of patients with senile cataract. Acta Ophthalmol Scand 1995; 73:329–32.]
Editor’s note: The dosage for zinc in this study is significantly higher than the optimal recommended dose. A high dose of zinc (>50-mg) over an extended period of time does come with possible health risks. Lower doses of zinc could be sufficient especially if used in combination with other beneficial antioxidants.
Look for a combination antioxidant supplement to contain a supportive set of nutrients. Clinically I use Able Eyes by Carlson's for a smart combination of nutrients.
“Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss”: AREDS Report No. 8&9. Arch Ophthalmol 2001;119:1417–52
On a study of age-related macular degeneration (AMD), 6430 participants, they found that taking antioxidants (including 500 mg of vitamin C, 400 IU of vitamin E, and 15 mg of beta-carotene) reduced the risk of developing AMD by 17%, and zinc lowered the risk by 21% (at a dose of 80 mg. zinc and 2 mg. copper). A synergistic effect was found when antioxidants and zinc were taken together, reducing the risk 25%. In addition, the combination of antioxidants and zinc led to a 27% decrease in the risk of having eyesight worsen. No significant side effects were recorded in those taking antioxidants or zinc.
Past research also implies that other antioxidants are significantly helpful in preventing AMD. Among them is the trace mineral selenium, which shows a preventive effect on AMD and is found to be low in both the blood and lens of the eye in patients with cataracts.
[Eye Disease Case Control Study Group. “Antioxidant status and neovascular age-related macular degeneration.” Arch Ophthalmol 1993; 111:104–9.]
[Karakucuk S, Ertugrul Mirza G, Faruk Ekinciler O, et al. Selenium concentrations in serum, lens and aqueous humour of patients with senile cataract. Acta Ophthalmol Scand 1995; 73:329–32.]
Editor’s note: The dosage for zinc in this study is significantly higher than the optimal recommended dose. A high dose of zinc (>50-mg) over an extended period of time does come with possible health risks. Lower doses of zinc could be sufficient especially if used in combination with other beneficial antioxidants.
Look for a combination antioxidant supplement to contain a supportive set of nutrients. Clinically I use Able Eyes by Carlson's for a smart combination of nutrients.
“Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss”: AREDS Report No. 8&9. Arch Ophthalmol 2001;119:1417–52
Glucosamine Sulphate Does Not Alter Blood Glucose
Richard Maurer
This recent study appears in response to questions regarding the “glucose” effect from the glucose part of the glucosamine molecule. In this well designed study, there was no change in blood glucose after 90 days of supplementation of 1500 mg of Glucosamine HCl and 1200 mg.Chondroitin sulfate in type II diabetics. These results are not surprising, given that 1500 mg. of glucosamine HCl contains a relatively minute amount of pure glucose in vivo. In any case, clinicians can now be assured that what we have assumed regarding glucosamine supplementation is now supported by research.
The Effect of Glucosamine-Chondroitin Supplementation on Glycosylated Hemoglobin Levels in Patients With Type 2 Diabetes Mellitus Scroggie MD, Daren, Albright MD, Allison, Harris MD, Mark. Arch Intern Med. 2003;163:1587-1590.
This recent study appears in response to questions regarding the “glucose” effect from the glucose part of the glucosamine molecule. In this well designed study, there was no change in blood glucose after 90 days of supplementation of 1500 mg of Glucosamine HCl and 1200 mg.Chondroitin sulfate in type II diabetics. These results are not surprising, given that 1500 mg. of glucosamine HCl contains a relatively minute amount of pure glucose in vivo. In any case, clinicians can now be assured that what we have assumed regarding glucosamine supplementation is now supported by research.
The Effect of Glucosamine-Chondroitin Supplementation on Glycosylated Hemoglobin Levels in Patients With Type 2 Diabetes Mellitus Scroggie MD, Daren, Albright MD, Allison, Harris MD, Mark. Arch Intern Med. 2003;163:1587-1590.
Gingko does not appear to have a “blood thinning” effect.
By Richard Maurer, ND
Given that Egb761 is one of the most researched herbal extracts in the world, we shouldn’t be surprised to see a study to evaluate the possible blood thinning effects of this Gingko biloba extract. Clinicians always question the possible additive effect of herbal treatment and daily aspirin or blood thinning medication. In the past year, several cases of spontaneous bleeding have been reported in patients treated with Ginkgo biloba.
A prospective, double-blind, randomized, placebo-controlled study was carried out in 32 young male healthy volunteers to evaluate the effect of three doses of Ginkgo biloba extract (120, 240 and 480 mg/day for 14 days) on hemostasis, coagulation and fibrinolysis. This study did not reveal any alteration of platelet function or coagulation. This suggests that the reported clinical bleeding events in patients receiving Ginkgo biloba extract are not related to pharmacological properties of EGb761.
Of course, older patients on several medications will require an individualized approach to CAM treatment using Ginkgo biloba extract. This study adds to our ever-growing knowledge of the safety and efficacy of Egb761.
Bal Dit Sollier C, Caplain H, Drouet L. No alteration in platelet function or coagulation induced by EGb761 in a controlled study. Clin Lab Haematol. 2003 Aug;25(4):251-3.
Given that Egb761 is one of the most researched herbal extracts in the world, we shouldn’t be surprised to see a study to evaluate the possible blood thinning effects of this Gingko biloba extract. Clinicians always question the possible additive effect of herbal treatment and daily aspirin or blood thinning medication. In the past year, several cases of spontaneous bleeding have been reported in patients treated with Ginkgo biloba.
A prospective, double-blind, randomized, placebo-controlled study was carried out in 32 young male healthy volunteers to evaluate the effect of three doses of Ginkgo biloba extract (120, 240 and 480 mg/day for 14 days) on hemostasis, coagulation and fibrinolysis. This study did not reveal any alteration of platelet function or coagulation. This suggests that the reported clinical bleeding events in patients receiving Ginkgo biloba extract are not related to pharmacological properties of EGb761.
Of course, older patients on several medications will require an individualized approach to CAM treatment using Ginkgo biloba extract. This study adds to our ever-growing knowledge of the safety and efficacy of Egb761.
Bal Dit Sollier C, Caplain H, Drouet L. No alteration in platelet function or coagulation induced by EGb761 in a controlled study. Clin Lab Haematol. 2003 Aug;25(4):251-3.
Taking Fish Oil Supplements Can Prevent Dangerous Arrhythmia
In a randomized, double blind, placebo-controlled study 65 patients with cardiac arrhythmias without coronary heart disease or heart failure were subdivided into 2 groups. 33 people were supplemented with encapsulated fish oil 3g/day totaling 1000 mg. EPA/DHA (n-3 PUFA) combined per day over 6 months. The other group (32 people) was given 3 g/day of olive oil as placebo.
Clinically, this editor is impressed with the results given the relatively low dose of EPA/DHA. This study used small 500-mg. capsules (18%EPA/12%DHA) either 2, tid or 3, bid. The equivalent dose of a common capsule of 300 EPA/200 DHA would be only 2 capsules per day! Even at this nominal dosage, the fish oil group experienced significant:
• Decrease of serum triglycerides
• Decrease of total cholesterol
• Decrease of LDL cholesterol
• Decrease of plasma free fatty acids and thromboxane B2
• An increase of HDL cholesterol
• Moreover, a reduced incidence of atrial and ventricular premature complexes, couplets and triplets were documented. Put more simply, severity of ventricular arrhythmia diminished significantly over the 6-months.
No changes were seen in the placebo (olive oil) group. Notably, olive oil does NOT appear to carry cardiovascular benefits like fish oil.
The researchers report that a recent trial Cardiac Arrhythmias Suppression Trial (CAST) “showed an even higher rate of death from arrhythmia in patients after myocardial infarction treated with antiarrhythmic drugs compared to patients assigned to placebo”. Therefore, with just 1 g/day of n-3 (EPA/DHA) PUFA supplementation, we can offer a reasonable regimen at low cost and little risk in clinical practice to our patients.
Singer P, Wirth M, “Can n-3 PUFA reduce cardiac arrhythmias? Results of a clinical trial” Prostaglandins, Leukotrienes and Essential Fatty Acids 71 (2004) 153–159.
Clinically, this editor is impressed with the results given the relatively low dose of EPA/DHA. This study used small 500-mg. capsules (18%EPA/12%DHA) either 2, tid or 3, bid. The equivalent dose of a common capsule of 300 EPA/200 DHA would be only 2 capsules per day! Even at this nominal dosage, the fish oil group experienced significant:
• Decrease of serum triglycerides
• Decrease of total cholesterol
• Decrease of LDL cholesterol
• Decrease of plasma free fatty acids and thromboxane B2
• An increase of HDL cholesterol
• Moreover, a reduced incidence of atrial and ventricular premature complexes, couplets and triplets were documented. Put more simply, severity of ventricular arrhythmia diminished significantly over the 6-months.
No changes were seen in the placebo (olive oil) group. Notably, olive oil does NOT appear to carry cardiovascular benefits like fish oil.
The researchers report that a recent trial Cardiac Arrhythmias Suppression Trial (CAST) “showed an even higher rate of death from arrhythmia in patients after myocardial infarction treated with antiarrhythmic drugs compared to patients assigned to placebo”. Therefore, with just 1 g/day of n-3 (EPA/DHA) PUFA supplementation, we can offer a reasonable regimen at low cost and little risk in clinical practice to our patients.
Singer P, Wirth M, “Can n-3 PUFA reduce cardiac arrhythmias? Results of a clinical trial” Prostaglandins, Leukotrienes and Essential Fatty Acids 71 (2004) 153–159.
Beta Blockers require CoQ10 supplementation
COQ10 and Beta-blockers: Another indication
Richard Maurer, ND
Up to now, all the drug manuals from the PDR to the small handbooks note the depletion of CoQ10 from long-term HMG CoA Reductase inhibitors, which includes the “statin” family of cholesterol lowering medications. The latest drug handbooks such as the highly circulated Nursing 2003 Drug Manual indicate the possible depletion of CoQ10 from the use of beta-blockers. Interestingly, the knowledge that beta-blockers inhibit mitochondrial CoQ10 enzymes has been known for decades*. Supplementing CoQ10 might help prevent depletion of Co-enzyme Q10. Research on CoQ10 indicates a strong safety record with supplemental CoQ10 and few if any adverse drug interactions. The one noted interaction might be with Coumadin, a drug with many possible herb and nutrient interactions; therefore caution is needed if using CoQ10 with Coumadin.
• Kishi T, Watanabe T, Folkers K. Bioenergetics in clinical medicine XV. Inhibition of coenzyme Q10-enzymes by clinically used adrenergic blockers of beta-receptors. Res Commun Chem Pathol Pharmacol, May;17(1):157-64, 1977.
Richard Maurer, ND
Up to now, all the drug manuals from the PDR to the small handbooks note the depletion of CoQ10 from long-term HMG CoA Reductase inhibitors, which includes the “statin” family of cholesterol lowering medications. The latest drug handbooks such as the highly circulated Nursing 2003 Drug Manual indicate the possible depletion of CoQ10 from the use of beta-blockers. Interestingly, the knowledge that beta-blockers inhibit mitochondrial CoQ10 enzymes has been known for decades*. Supplementing CoQ10 might help prevent depletion of Co-enzyme Q10. Research on CoQ10 indicates a strong safety record with supplemental CoQ10 and few if any adverse drug interactions. The one noted interaction might be with Coumadin, a drug with many possible herb and nutrient interactions; therefore caution is needed if using CoQ10 with Coumadin.
• Kishi T, Watanabe T, Folkers K. Bioenergetics in clinical medicine XV. Inhibition of coenzyme Q10-enzymes by clinically used adrenergic blockers of beta-receptors. Res Commun Chem Pathol Pharmacol, May;17(1):157-64, 1977.
Monday, May 23, 2011
Acupuncture Relieves Symptoms of Fibromyalgia, Mayo Clinic Study
In 2006, researchers at the Mayo Clinic found evidence that suggests acupuncture reduces the symptoms of fibromyalgia. Mayo’s study involved 50 fibromyalgia patients enrolled in a randomized, controlled trial to determine if acupuncture improved their symptoms. Symptoms of patients who received acupuncture significantly improved compared with the control group.
“The results of the study convince me there is something more than the placebo effect to acupuncture,” says David Martin, M.D., Ph.D., lead author of the acupuncture article and a Mayo Clinic anesthesiologist.
The take-home message from this study was not just pain relief, but improvements were noted in patients’ fatigue, anxiety level and sleep. Not surprisingly, acupuncture was well tolerated, with minimal side effects.
This study has led to a much larger study funded by the National Institute of Health which gathered patients from 2008-2010 and has not yet reported results.
Mayo Clin Proc. 2006 Jun;81(6):749-57
In 2006, researchers at the Mayo Clinic found evidence that suggests acupuncture reduces the symptoms of fibromyalgia. Mayo’s study involved 50 fibromyalgia patients enrolled in a randomized, controlled trial to determine if acupuncture improved their symptoms. Symptoms of patients who received acupuncture significantly improved compared with the control group.
“The results of the study convince me there is something more than the placebo effect to acupuncture,” says David Martin, M.D., Ph.D., lead author of the acupuncture article and a Mayo Clinic anesthesiologist.
The take-home message from this study was not just pain relief, but improvements were noted in patients’ fatigue, anxiety level and sleep. Not surprisingly, acupuncture was well tolerated, with minimal side effects.
This study has led to a much larger study funded by the National Institute of Health which gathered patients from 2008-2010 and has not yet reported results.
Mayo Clin Proc. 2006 Jun;81(6):749-57
Tension and Migraine Headaches Improve with Acupuncture
Migraines, Tension-Type Headaches Respond to Acupuncture
Linde, PhD. Centre for Complementary Medicine Research, Department of Internal Medicine II, Munich, Germany
OBJECTIVES of this STUDY: To investigate whether acupuncture is a) more effective than no prophylactic treatment/routine care only; b) more effective than 'sham' (placebo) acupuncture; and c) as effective as other interventions in reducing headache frequency in patients with migraine.
MAIN RESULTS: Twenty-two trials with 4419 participants met the inclusion criteria. Six trials compared acupuncture to no prophylactic treatment or routine care only. After 3 to 4 months patients receiving acupuncture had higher response rates and fewer headaches. The only study with long-term follow up saw no evidence that effects dissipated up to 9 months after cessation of treatment. Fourteen trials compared a 'true' acupuncture intervention with a variety of sham interventions. Four trials compared acupuncture to proven prophylactic drug treatment. Overall in these trials acupuncture was associated with slightly better outcomes and fewer adverse effects than prophylactic drug treatment.
Coastal Natural Health Conclusion: Now, with 12 additional trials, there is consistent evidence that acupuncture provides additional benefit to treatment of acute migraine attacks only or to routine care. Available studies suggest that acupuncture is at least as effective as, or possibly more effective than, prophylactic drug treatment, and has fewer adverse effects. Acupuncture should be considered a treatment option for patients willing to undergo this treatment.
Linde, PhD. Centre for Complementary Medicine Research, Department of Internal Medicine II, Munich, Germany
OBJECTIVES of this STUDY: To investigate whether acupuncture is a) more effective than no prophylactic treatment/routine care only; b) more effective than 'sham' (placebo) acupuncture; and c) as effective as other interventions in reducing headache frequency in patients with migraine.
MAIN RESULTS: Twenty-two trials with 4419 participants met the inclusion criteria. Six trials compared acupuncture to no prophylactic treatment or routine care only. After 3 to 4 months patients receiving acupuncture had higher response rates and fewer headaches. The only study with long-term follow up saw no evidence that effects dissipated up to 9 months after cessation of treatment. Fourteen trials compared a 'true' acupuncture intervention with a variety of sham interventions. Four trials compared acupuncture to proven prophylactic drug treatment. Overall in these trials acupuncture was associated with slightly better outcomes and fewer adverse effects than prophylactic drug treatment.
Coastal Natural Health Conclusion: Now, with 12 additional trials, there is consistent evidence that acupuncture provides additional benefit to treatment of acute migraine attacks only or to routine care. Available studies suggest that acupuncture is at least as effective as, or possibly more effective than, prophylactic drug treatment, and has fewer adverse effects. Acupuncture should be considered a treatment option for patients willing to undergo this treatment.
Nutrients - Foods - and Cancer
Nutrients in Whole Foods that Protect Against Cancer
VITAMIN A: Strengthens the immune system. Essential for mineral metabolism and endocrine function. Helps detoxify. True vitamin A is found only in animal foods such as cod liver oil; fish and shellfish; and liver, butter and egg yolks from pasture-fed animals. Traditional diets contained ten times more vitamin A than the typical modern American diet.
VITAMIN C: An important antioxidant that prevents damage by free radicals. Found in many fruits and vegetables but also in certain organ meats.
VITAMIN B-6: Deficiencies are associated with cancer. Contributes to the function of over 100 enzymes.
VITAMIN B-12: Deficiencies are associated with cancer. Found only in animal foods.
VITAMIN B-17: Protects against cancer. Found in a variety of organically grown grains, legumes, nuts and berries.
VITAMIN D: Required for mineral absorption. Strongly protective against breast and colon cancer. Found only in animal foods such as cod liver oil, lard, shellfish and butterfat, organ meats and egg yolks from grass-fed animals. Traditional diets contained ten times more vitamin D than the typical modern American diet.
VITAMIN E: A fat-soluble antioxidant at the cellular level. Found in unprocessed oils as well as in animal fats like butter and egg yolks.
CONJUGATED LINOLEIC ACID (CLA): Strongly protective against breast cancer. Found in the butterfat and meat fat of grass-fed ruminant animals.
CHOLESTEROL: A potent antioxidant that protects against free radicals in cell membranes. Found only in animal foods.
MINERALS: The body needs generous amounts of a wide variety of minerals to protect itself against cancer. Minerals like zinc, magnesium and selenium are vital components of enzymes that help the body fight carcinogens. Minerals are easily absorbed from animal foods.
LACTIC ACID AND FRIENDLY BACTERIA: Contribute to the health of the digestive tract. Found in old-fashioned lacto-fermented foods. Lacto-fermented dairy products are protective against several cancers including colon cancer.
SATURATED FATS: strengthen the immune system. Needed for proper use of the essential fatty acids. The lungs cannot function without saturated fats. Found mostly in animal foods.
LONG-CHAIN FATTY ACIDS: Arachidonic acid (AA, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help fight cancer on the cellular level. They are found mostly in animal foods such as butter, organ meats, cod liver oil and seafood.
CO-ENZYME Q10: Highly protective against cancer. Found only in animal foods.
Compounds in Processed Foods that Are Associated with Developing Cancer
TRANS FATTY ACIDS: Imitation fats in shortenings, margarines and most commercial baked goods and snack foods. Strongly associated with cancer of the lungs and reproductive organs.
RANCID FATS: Industrial processing creates rancidity (free radicals) in commercial vegetable oils.
OMEGA-6 FATTY ACIDS: Although needed in small amounts, an excess can contribute to cancer. Dangerously high levels of omega-6 fatty acids are due to the overuse of vegetable oils in modern diets.
MSG: Associated with brain cancer. Found in almost all processed foods, even when “MSG” does not appear on the label. Flavorings, spice mixes and hydrolyzed protein contain MSG.
ASPARTAME: Imitation sweetener in diet foods and beverages. Associated with brain cancer.
PESTICIDES: Associated with many types of cancer. Found in most commercial vegetable oils, fruit juices, vegetables and fruits.
HORMONES: Found in animals raised in confinement on soy and grains. Plant-based hormones are plentiful in soy foods.
ARTIFICIAL FLAVORINGS AND COLORS: Associated with various types of cancers, especially when consumed in large amounts in a diet of junk food.
REFINED CARBOHYDRATES: Sugar, high fructose corn syrup and white flour are devoid of nutrients. The body uses up nutrients from other foods to process refined carbohydrates. Tumor growth is associated with sugar consumption.
CoastalNaturalHealth.com
Dr. Richard Maurer
VITAMIN A: Strengthens the immune system. Essential for mineral metabolism and endocrine function. Helps detoxify. True vitamin A is found only in animal foods such as cod liver oil; fish and shellfish; and liver, butter and egg yolks from pasture-fed animals. Traditional diets contained ten times more vitamin A than the typical modern American diet.
VITAMIN C: An important antioxidant that prevents damage by free radicals. Found in many fruits and vegetables but also in certain organ meats.
VITAMIN B-6: Deficiencies are associated with cancer. Contributes to the function of over 100 enzymes.
VITAMIN B-12: Deficiencies are associated with cancer. Found only in animal foods.
VITAMIN B-17: Protects against cancer. Found in a variety of organically grown grains, legumes, nuts and berries.
VITAMIN D: Required for mineral absorption. Strongly protective against breast and colon cancer. Found only in animal foods such as cod liver oil, lard, shellfish and butterfat, organ meats and egg yolks from grass-fed animals. Traditional diets contained ten times more vitamin D than the typical modern American diet.
VITAMIN E: A fat-soluble antioxidant at the cellular level. Found in unprocessed oils as well as in animal fats like butter and egg yolks.
CONJUGATED LINOLEIC ACID (CLA): Strongly protective against breast cancer. Found in the butterfat and meat fat of grass-fed ruminant animals.
CHOLESTEROL: A potent antioxidant that protects against free radicals in cell membranes. Found only in animal foods.
MINERALS: The body needs generous amounts of a wide variety of minerals to protect itself against cancer. Minerals like zinc, magnesium and selenium are vital components of enzymes that help the body fight carcinogens. Minerals are easily absorbed from animal foods.
LACTIC ACID AND FRIENDLY BACTERIA: Contribute to the health of the digestive tract. Found in old-fashioned lacto-fermented foods. Lacto-fermented dairy products are protective against several cancers including colon cancer.
SATURATED FATS: strengthen the immune system. Needed for proper use of the essential fatty acids. The lungs cannot function without saturated fats. Found mostly in animal foods.
LONG-CHAIN FATTY ACIDS: Arachidonic acid (AA, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help fight cancer on the cellular level. They are found mostly in animal foods such as butter, organ meats, cod liver oil and seafood.
CO-ENZYME Q10: Highly protective against cancer. Found only in animal foods.
Compounds in Processed Foods that Are Associated with Developing Cancer
TRANS FATTY ACIDS: Imitation fats in shortenings, margarines and most commercial baked goods and snack foods. Strongly associated with cancer of the lungs and reproductive organs.
RANCID FATS: Industrial processing creates rancidity (free radicals) in commercial vegetable oils.
OMEGA-6 FATTY ACIDS: Although needed in small amounts, an excess can contribute to cancer. Dangerously high levels of omega-6 fatty acids are due to the overuse of vegetable oils in modern diets.
MSG: Associated with brain cancer. Found in almost all processed foods, even when “MSG” does not appear on the label. Flavorings, spice mixes and hydrolyzed protein contain MSG.
ASPARTAME: Imitation sweetener in diet foods and beverages. Associated with brain cancer.
PESTICIDES: Associated with many types of cancer. Found in most commercial vegetable oils, fruit juices, vegetables and fruits.
HORMONES: Found in animals raised in confinement on soy and grains. Plant-based hormones are plentiful in soy foods.
ARTIFICIAL FLAVORINGS AND COLORS: Associated with various types of cancers, especially when consumed in large amounts in a diet of junk food.
REFINED CARBOHYDRATES: Sugar, high fructose corn syrup and white flour are devoid of nutrients. The body uses up nutrients from other foods to process refined carbohydrates. Tumor growth is associated with sugar consumption.
CoastalNaturalHealth.com
Dr. Richard Maurer
Food Introduction in the First Years of a Child
Nourishing a Child – Introducing Foods in the first years.
How to reduce the likelihood of allergies and “atopy” in children
For the first 6-months of life, breast milk is the only food required by most infants. We expect a child’s birth weight to double at about 6-months old. Breast milk has essential antibodies that provide powerful immune function to the child as well as balanced nutrients to optimize growth. Children who have been breast-fed in these first 6-months are at lower risk for numerous diseases. Notably, a Finnish study found that exclusively breast-feeding an infant to 6-months of age resulted in significant prevention of allergies in infants of allergic parents. Of course, the mother’s diet and nutritional intake is paramount to making healthy breast milk!
Occasionally, a child on breast milk will react to allergens from the mother’s diet. Having the mother eliminate the food in question can treat the child effectively. Usually the foods are one or several of the “sinister seven“foods: Cow’s dairy protein, soy protein, chocolate, wheat, corn, egg whites and peanuts. [Extras might be potatoes, citrus and coffee].
Introducing an infant to solid foods too early or to allergenic foods too early will increase the susceptibility to allergies in a child. A child does not have a fully developed digestive capacity and cannot effectively digest some foods – especially grains. Therefore, less allergenic foods should be used to nourish the child while reducing the likelihood of allergies.
When not severe, these allergies are usually caused by the delayed-type IgG cells or the IgA cells – that live in all the mucous membranes of the body such as the sinus, lungs and gut. The symptoms can be negligible to severe but these 2 immune cells, while technically involved in the allergic response, are not going to cause life-threatening reactions. These may be better defined as sensitivities. This allows the word “allergy” to be reserved for the more acute and possibly anaphylactic-causing IgE immune reactions. For our discussion here we are referring to sensitivities.
Sensitivity reactions that a child might have to foods:
Rashes and hives (esp. around mouth and anus)
Hyperactivity or lethargy
Runny nose & mucous production
Frequent infections (esp. ear)
Allergic shiners
Stomach aches
Diarrhea or constipation
Dyslexia or changes in handwriting or drawing
At no other time in life is nutrition so important to a person. Our goal is not to treat allergies at this young age. Our goal is to provide a nutritional diet that promotes a healthy digestive system, a strong immune system and an intelligent and well-developed nervous system. Following a proper introduction schedule, you will do this while preventing the development of allergies.
What SHOULD infants and children eat?
What foods do infants digest best? A baby does have lactase, not surprising, as an infant needs this enzyme to digest the lactose sugar in breast milk. By 6-months old, the infant has developed pepsin (a protein-digesting enzyme) and hydrochloric acid production in the stomach. Again this is in response to breast milk and the need to break down the milk proteins. Other carbohydrate-digesting enzymes develop much later – some reports say it takes until 24 months; these include amylase, which is required for the digestion of grains. Other undeveloped enzymes might include cellulase, used to digest plant fibers and other enzymes used to break down the skin of legumes or nuts. Therefore, grains, nuts and beans are not early in the food introduction. Meats, fat-rich vegetables, and nutrient rich fatty foods such as egg yolks show up earlier in the infant food introduction.
Remember, the infant has a small capacity to take in a large amount of food, so nutrient “density” of the food is important. Fat is the food product that provides the most nutrition in the smallest package. It is helpful to remember that breast milk from a healthy woman is 50%-60% fat, and cholesterol represent 6 times the amount most adults consume from food! It is not surprising to read about other cultures where cholesterol rich foods like special meat broths and organ meats are delivered to women after childbirth – this fat rich diet helps assure the breast milk will have adequate nutrition for a healthy child and a healthy mother.
With this said, as solid foods become a greater part of the child’s diet – nutrient rich fats need to be a regular part of your food preparation. I believe this requires special emphasis as many parents and especially mothers have been pulled into the marketing of “low-fat” foods. For the infant, low fat means “empty calories”. Therefore, it may be helpful to use the rule of “50% of calories from fat” to assure the foods are providing the real needs of the child for optimal growth and development. An example of this in practice will be butter and cream added to cooked vegetables and meats.
Grains – when they are added, should be soaked for 12-24 hours prior to cooking, this strategy should be implemented with oats, rice, millet, barley, etc. Traditional sourdough bread accomplishes this through the soaking in the bread-making process, therefore “real” sourdough bread can be considered between 9-12 moths old.
Sweets and sugars can be added after one year old but desserts should only be one or two times per week at most.
From 3 years old to pre-teen
This is a period of physical growth. The actual needs do not vary much beyond adult except the quantity of food will vary from day to day and the child’s taste is developing. Children are not capable of the reasoning that sounds something like this “If you eat this you’ll be healthier.” This requires an abstract thinking closer to an 18-19 year old. So in short – You the parent are 100% in the driver’s seat.
Procuring food, preparing food, smelling and tasting food, cleaning up and re-cycling or composting leftovers are all part of the nourishment web. Integrate children in to all parts of this process. Having a few food staples that are prepared in the home will help drive home this “soup to nuts” approach to diet and nutrition for your family.
If children are excessively hungry between meals – they are probably not getting adequate fats at the early meals in the day. Fats are the most important of food components for proper function of the learning processes in children. Animal fats and the most nutrient rich but all saturated fats can be used as efficient energy many hours after a meal.
Teenage Years
Kids are going to start feeding themselves – but remember, abstract thought is not intact, so they’re not going to eat because it is “healthier” or eat in a way that will help them at some arbitrary point in the future. So the patterns you have set in the pre-teen years are all-important.
Tom Cowen perhaps rightfully simplified the teenage nutritional needs by stating:
Boys need to eat meat. It is not unusual to need to feed a teenage boy some sort of meat three times per day. As long as the meat is of the best quality, this will actually foster a robust muscle development. Boys will have much less interest in satisfying their nutritional needs outside the home if they’re served plenty of meat supplemented with grains, vegetables and salads.
For girls the equivalent food is fat, especially cream and butter. These are necessary for hormonal development, functioning like meat for boys, helping to meet their cravings and to stop them from looking outside the home for food.
Enjoy!
---Dr. Richard Maurer
Schedule for Introducing Solid Foods
(Provided breast-feeding continues to about 12-months or longer)
6-9 months: Hypoallergenic pureed, cooked and mashed foods 1-2 Tbs./day.
Vegetables should be mixed with cultured butter, animal fats, olive oil, and coconut oil and/or crème fraiche.
• Egg yolks from chickens on pasture or with enhanced DHA content in their feed
• Carrots, yams, squash – these foods can be seen a vehicles for healthy fats while providing some carbohydrate and nutrients.
• Avocados – Rich in stable monounsaturated fats
• Broccoli and Cauliflower – cook well and mash with fats
• Raw fruits such as: melon, papaya, banana (bananas & papaya contain enzymes)
• Cooked fruits such as: Apricots, peaches, pears, apples, and berries – again with cream
9 months: Higher zinc foods for the immune and digestive system; 2-4 Tbs./day.
Foods are more complex and difficult to digest.
• Potatoes, peas, string beans, parsnips – most every vegetable can be added by this time
• Fermented vegetables – a spoonful or sauerkraut, lacto fermented carrots or beets – this helps develop the enzymes necessary for complex digestion
• Whole milk yogurt, whole milk kefir, bone and meat broths.
• Oatmeal, rice, millet, and barley: non-gluten grains, assure the butter, cultured cream, etc. Grains should be soaked to provide adequate digestion
12 months: A more complex food set – food might completely replace food for calories
Meats & Fish: Chicken & turkey (organic or pastured), lamb & beef (grass-fed), fish (coldwater wild caught), wild game meats
Raw milk, clabbered milk, raw milk cheeses, cheese from sheep goat and cow’s milk
Egg whites may be added now with the yolk
Goats Milk (fresh)
Liver can be shaved into foods on a regular basis. Keep organic liver in the freezer and use it in a grater to instantly add essential nutrients.
18 months-24 months: This is where the most complex foods may be added; provided digestion appears strong the child is vital.
Salad greens
Raw tahini, sunflower seeds, raw almond butter
Beans
Rye & wheat
Citrus
Note: Peanut is not until about 4-years of age. Shellfish may also be delayed to 2-4 years
How to reduce the likelihood of allergies and “atopy” in children
For the first 6-months of life, breast milk is the only food required by most infants. We expect a child’s birth weight to double at about 6-months old. Breast milk has essential antibodies that provide powerful immune function to the child as well as balanced nutrients to optimize growth. Children who have been breast-fed in these first 6-months are at lower risk for numerous diseases. Notably, a Finnish study found that exclusively breast-feeding an infant to 6-months of age resulted in significant prevention of allergies in infants of allergic parents. Of course, the mother’s diet and nutritional intake is paramount to making healthy breast milk!
Occasionally, a child on breast milk will react to allergens from the mother’s diet. Having the mother eliminate the food in question can treat the child effectively. Usually the foods are one or several of the “sinister seven“foods: Cow’s dairy protein, soy protein, chocolate, wheat, corn, egg whites and peanuts. [Extras might be potatoes, citrus and coffee].
Introducing an infant to solid foods too early or to allergenic foods too early will increase the susceptibility to allergies in a child. A child does not have a fully developed digestive capacity and cannot effectively digest some foods – especially grains. Therefore, less allergenic foods should be used to nourish the child while reducing the likelihood of allergies.
When not severe, these allergies are usually caused by the delayed-type IgG cells or the IgA cells – that live in all the mucous membranes of the body such as the sinus, lungs and gut. The symptoms can be negligible to severe but these 2 immune cells, while technically involved in the allergic response, are not going to cause life-threatening reactions. These may be better defined as sensitivities. This allows the word “allergy” to be reserved for the more acute and possibly anaphylactic-causing IgE immune reactions. For our discussion here we are referring to sensitivities.
Sensitivity reactions that a child might have to foods:
Rashes and hives (esp. around mouth and anus)
Hyperactivity or lethargy
Runny nose & mucous production
Frequent infections (esp. ear)
Allergic shiners
Stomach aches
Diarrhea or constipation
Dyslexia or changes in handwriting or drawing
At no other time in life is nutrition so important to a person. Our goal is not to treat allergies at this young age. Our goal is to provide a nutritional diet that promotes a healthy digestive system, a strong immune system and an intelligent and well-developed nervous system. Following a proper introduction schedule, you will do this while preventing the development of allergies.
What SHOULD infants and children eat?
What foods do infants digest best? A baby does have lactase, not surprising, as an infant needs this enzyme to digest the lactose sugar in breast milk. By 6-months old, the infant has developed pepsin (a protein-digesting enzyme) and hydrochloric acid production in the stomach. Again this is in response to breast milk and the need to break down the milk proteins. Other carbohydrate-digesting enzymes develop much later – some reports say it takes until 24 months; these include amylase, which is required for the digestion of grains. Other undeveloped enzymes might include cellulase, used to digest plant fibers and other enzymes used to break down the skin of legumes or nuts. Therefore, grains, nuts and beans are not early in the food introduction. Meats, fat-rich vegetables, and nutrient rich fatty foods such as egg yolks show up earlier in the infant food introduction.
Remember, the infant has a small capacity to take in a large amount of food, so nutrient “density” of the food is important. Fat is the food product that provides the most nutrition in the smallest package. It is helpful to remember that breast milk from a healthy woman is 50%-60% fat, and cholesterol represent 6 times the amount most adults consume from food! It is not surprising to read about other cultures where cholesterol rich foods like special meat broths and organ meats are delivered to women after childbirth – this fat rich diet helps assure the breast milk will have adequate nutrition for a healthy child and a healthy mother.
With this said, as solid foods become a greater part of the child’s diet – nutrient rich fats need to be a regular part of your food preparation. I believe this requires special emphasis as many parents and especially mothers have been pulled into the marketing of “low-fat” foods. For the infant, low fat means “empty calories”. Therefore, it may be helpful to use the rule of “50% of calories from fat” to assure the foods are providing the real needs of the child for optimal growth and development. An example of this in practice will be butter and cream added to cooked vegetables and meats.
Grains – when they are added, should be soaked for 12-24 hours prior to cooking, this strategy should be implemented with oats, rice, millet, barley, etc. Traditional sourdough bread accomplishes this through the soaking in the bread-making process, therefore “real” sourdough bread can be considered between 9-12 moths old.
Sweets and sugars can be added after one year old but desserts should only be one or two times per week at most.
From 3 years old to pre-teen
This is a period of physical growth. The actual needs do not vary much beyond adult except the quantity of food will vary from day to day and the child’s taste is developing. Children are not capable of the reasoning that sounds something like this “If you eat this you’ll be healthier.” This requires an abstract thinking closer to an 18-19 year old. So in short – You the parent are 100% in the driver’s seat.
Procuring food, preparing food, smelling and tasting food, cleaning up and re-cycling or composting leftovers are all part of the nourishment web. Integrate children in to all parts of this process. Having a few food staples that are prepared in the home will help drive home this “soup to nuts” approach to diet and nutrition for your family.
If children are excessively hungry between meals – they are probably not getting adequate fats at the early meals in the day. Fats are the most important of food components for proper function of the learning processes in children. Animal fats and the most nutrient rich but all saturated fats can be used as efficient energy many hours after a meal.
Teenage Years
Kids are going to start feeding themselves – but remember, abstract thought is not intact, so they’re not going to eat because it is “healthier” or eat in a way that will help them at some arbitrary point in the future. So the patterns you have set in the pre-teen years are all-important.
Tom Cowen perhaps rightfully simplified the teenage nutritional needs by stating:
Boys need to eat meat. It is not unusual to need to feed a teenage boy some sort of meat three times per day. As long as the meat is of the best quality, this will actually foster a robust muscle development. Boys will have much less interest in satisfying their nutritional needs outside the home if they’re served plenty of meat supplemented with grains, vegetables and salads.
For girls the equivalent food is fat, especially cream and butter. These are necessary for hormonal development, functioning like meat for boys, helping to meet their cravings and to stop them from looking outside the home for food.
Enjoy!
---Dr. Richard Maurer
Schedule for Introducing Solid Foods
(Provided breast-feeding continues to about 12-months or longer)
6-9 months: Hypoallergenic pureed, cooked and mashed foods 1-2 Tbs./day.
Vegetables should be mixed with cultured butter, animal fats, olive oil, and coconut oil and/or crème fraiche.
• Egg yolks from chickens on pasture or with enhanced DHA content in their feed
• Carrots, yams, squash – these foods can be seen a vehicles for healthy fats while providing some carbohydrate and nutrients.
• Avocados – Rich in stable monounsaturated fats
• Broccoli and Cauliflower – cook well and mash with fats
• Raw fruits such as: melon, papaya, banana (bananas & papaya contain enzymes)
• Cooked fruits such as: Apricots, peaches, pears, apples, and berries – again with cream
9 months: Higher zinc foods for the immune and digestive system; 2-4 Tbs./day.
Foods are more complex and difficult to digest.
• Potatoes, peas, string beans, parsnips – most every vegetable can be added by this time
• Fermented vegetables – a spoonful or sauerkraut, lacto fermented carrots or beets – this helps develop the enzymes necessary for complex digestion
• Whole milk yogurt, whole milk kefir, bone and meat broths.
• Oatmeal, rice, millet, and barley: non-gluten grains, assure the butter, cultured cream, etc. Grains should be soaked to provide adequate digestion
12 months: A more complex food set – food might completely replace food for calories
Meats & Fish: Chicken & turkey (organic or pastured), lamb & beef (grass-fed), fish (coldwater wild caught), wild game meats
Raw milk, clabbered milk, raw milk cheeses, cheese from sheep goat and cow’s milk
Egg whites may be added now with the yolk
Goats Milk (fresh)
Liver can be shaved into foods on a regular basis. Keep organic liver in the freezer and use it in a grater to instantly add essential nutrients.
18 months-24 months: This is where the most complex foods may be added; provided digestion appears strong the child is vital.
Salad greens
Raw tahini, sunflower seeds, raw almond butter
Beans
Rye & wheat
Citrus
Note: Peanut is not until about 4-years of age. Shellfish may also be delayed to 2-4 years
Supportive Protocol for Surgery - Use only under the supervision of your doctor
Complementary Protocol for Surgery
Any surgery is a stress for your body and it takes time for healing to occur. The following protocol is based upon core nutritional intake to assure there are no deficiencies that might slow healing or nutrients that are associated with reduced infections and post-surgery complications.
1) Get as much rest as possible before the surgery and allow yourself plenty of time to rest afterward; initially, you can’t “rush” the healing process.
2) Develop a positive attitude toward the surgery, this is often done through having a full explanation and discussion with the surgeon.
Nutritional Support
TO BE TAKEN ONLY UNDER SUPERVISION OF A DOCTOR
Take these doses for at least a few days before the surgery if possible, until you are told to eat no food (12-24 hours prior to admission), at which time you should discontinue all supplements as well. Resume supplementation with food.
A comprehensive multiple vitamin-mineral:
• Adults: MultiNutrients (CODE MUL27) or Maxxum (MAXX 3 or 4):
1 - 3 x /day or 2 - 2x/day - you must total 3 or 4 capsules daily in divided dose.
• Children: take Chewable Pioneer Multiple Vit & Min. (Code: CHEW4):
1-2 tablets 1-2 x/day
Essential Fatty Acids:
• Nordic Natural’s or Carlson’s Cod Liver Oil (Code: CODL3): Adults should total about 1 tsp - 1 TBS daily.
Additional Anti-Inflammatory Support:
Bromelain is a plant-based enzyme that acts to “clean-up” excess inflammation. It is best taken away from food. High strength Bromelain can be taken alone for anti-inflammatory effect or in conjunction with NSAIDS.
• Bromelain 24/36 (Code BROM8): Take 1-2 capsules two to four times daily between meals to control inflammation OR take one bromelain with an anti-inflammatory such as ibuprofen as needed for pain.
www.CoastalNaturalHealth.com
Dr. Richard Maurer
Any surgery is a stress for your body and it takes time for healing to occur. The following protocol is based upon core nutritional intake to assure there are no deficiencies that might slow healing or nutrients that are associated with reduced infections and post-surgery complications.
1) Get as much rest as possible before the surgery and allow yourself plenty of time to rest afterward; initially, you can’t “rush” the healing process.
2) Develop a positive attitude toward the surgery, this is often done through having a full explanation and discussion with the surgeon.
Nutritional Support
TO BE TAKEN ONLY UNDER SUPERVISION OF A DOCTOR
Take these doses for at least a few days before the surgery if possible, until you are told to eat no food (12-24 hours prior to admission), at which time you should discontinue all supplements as well. Resume supplementation with food.
A comprehensive multiple vitamin-mineral:
• Adults: MultiNutrients (CODE MUL27) or Maxxum (MAXX 3 or 4):
1 - 3 x /day or 2 - 2x/day - you must total 3 or 4 capsules daily in divided dose.
• Children: take Chewable Pioneer Multiple Vit & Min. (Code: CHEW4):
1-2 tablets 1-2 x/day
Essential Fatty Acids:
• Nordic Natural’s or Carlson’s Cod Liver Oil (Code: CODL3): Adults should total about 1 tsp - 1 TBS daily.
Additional Anti-Inflammatory Support:
Bromelain is a plant-based enzyme that acts to “clean-up” excess inflammation. It is best taken away from food. High strength Bromelain can be taken alone for anti-inflammatory effect or in conjunction with NSAIDS.
• Bromelain 24/36 (Code BROM8): Take 1-2 capsules two to four times daily between meals to control inflammation OR take one bromelain with an anti-inflammatory such as ibuprofen as needed for pain.
www.CoastalNaturalHealth.com
Dr. Richard Maurer
Travel Protocol for Digestive Wellness
Travel Protocol for Digestive Health
The following is to attempt to prevent the gastrointestinal backlash that we might experience while traveling and exposing ourselves to new and exciting microbes.
Take heed of local precautions such as “Don’t drink the water.” Easier said than done, but stick with the basics.
Only drink from sealed containers; remember juice at a restaurant may be diluted
Avoid ice cubes
Avoid raw vegetables that may have been washed or soaked in unclean water
Items to take: If you take vitamins, take the minimum you think you will need. Many times just your multiple will do. If your travels bring you to a place that is notorious for stomach experiences, I recommend the following treatment:
Beginning 3 days before arrival, take a probiotic/acidophilus combination
• Primadophilus Acidophilus: 2 capsules, 2 times per day before and after sleep.
During the trip use:
• Primadophilus Acidophilus (by Nature’s Way): 1 capsule 2 times per day
• PARA-GARD (by IT) or The herbal combination Tricycline (BY Allergy Research Group): 1 capsule with each meal
If a problem should arise you can double both the above recommended doses.
www.CoastalNaturalHealth.com
Dr. Richard Maurer
The following is to attempt to prevent the gastrointestinal backlash that we might experience while traveling and exposing ourselves to new and exciting microbes.
Take heed of local precautions such as “Don’t drink the water.” Easier said than done, but stick with the basics.
Only drink from sealed containers; remember juice at a restaurant may be diluted
Avoid ice cubes
Avoid raw vegetables that may have been washed or soaked in unclean water
Items to take: If you take vitamins, take the minimum you think you will need. Many times just your multiple will do. If your travels bring you to a place that is notorious for stomach experiences, I recommend the following treatment:
Beginning 3 days before arrival, take a probiotic/acidophilus combination
• Primadophilus Acidophilus: 2 capsules, 2 times per day before and after sleep.
During the trip use:
• Primadophilus Acidophilus (by Nature’s Way): 1 capsule 2 times per day
• PARA-GARD (by IT) or The herbal combination Tricycline (BY Allergy Research Group): 1 capsule with each meal
If a problem should arise you can double both the above recommended doses.
www.CoastalNaturalHealth.com
Dr. Richard Maurer
Thursday, May 12, 2011
Valerian and Insomnia - An effective and non-addictive therapy
“Relief for Insomnia”: Valerian effective following benzodiazepine withdrawal
Use of benzodiazepine medications for sleep disorders has become more and more common, and is implicated in a long list of side effects and difficult withdrawal symptoms. Benzodiazepines are often found under the following names, Xanax (Alprazolam), Valium (Diazepam), Ativan, Alzapam (Lorazepam), Halcion (Triazolam), Klonopin (Clonazepam), and Restoril, among others. Patients often find it very difficult to withdraw from these medications and at the same time long-term medication with these drugs is often discouraged due to the addictive nature of the drugs and the accompanying side effects. Therefore this study should be of great interest to people suffering from sleep disturbance who want to avoid the potential side effects of benzodiazepine medications.
This was a placebo-controlled study of 19 patients who complained of poor sleep, marked by reports of frequent waking, despite chronic benzodiazepine use. Subjects were taken off their benzodiazepine medications for about 2 weeks prior to beginning Valerian 100 mg tid or placebo. The fifteen days of treatment with Valerian improved subjective sleep quality, without affecting sleep onset.
Poyares DR, Guilleminault C, Ohayon MM, Tufik S. “Can valerian improve the sleep of insomniacs after benzodiazepine withdrawal?” Prog Neuropsychopharmacol Biol Psychiatry 2002; 26(3): 539-545.
Editor’s Note: The study was done in Brazil using a standardized dry root extract of Valeriana walichii. This extract contained 80% didrovalerate, 15% valtrate and 5% acelvaltrate. [Valerian has dozens of compounds, known as valerenic acids, and many are considered actives, so a standardized extract must maintain a complete extract quality to protect all “actives” in the root.] Although this study used 100 mg tid, due to the short 2-week duration, it offers little insight regarding appropriate long-term dosages. However, this study adds to the total body of research on standardized Valerian extracts and the significant beneficial effect they have on sleep quality. The real service the researchers provided was to demonstrate the effectiveness of valerian root extract for people who had unrelenting insomnia and had been on Benzodiazepine medication for no less than 2.5 years. This is a tough patient base to treat, and the fact that valerian had a positive effect is impressive.
The product used in this study is currently unavailable in the U.S. However, European research conducted in 1996, utilizing a standardized valerian/melissa extract from Willmar Schwabe of Germany, noted similar effects in significantly improving sleep quality, but not sleep onset.
Dressing H, Köhler S, Müller WE. “Improvement of sleep quality with a high-dose valerian/lemon balm preparation: A placebo-controlled double-blind study.” Psychopharmakotherapie 1996; 6:32–40.
Use of benzodiazepine medications for sleep disorders has become more and more common, and is implicated in a long list of side effects and difficult withdrawal symptoms. Benzodiazepines are often found under the following names, Xanax (Alprazolam), Valium (Diazepam), Ativan, Alzapam (Lorazepam), Halcion (Triazolam), Klonopin (Clonazepam), and Restoril, among others. Patients often find it very difficult to withdraw from these medications and at the same time long-term medication with these drugs is often discouraged due to the addictive nature of the drugs and the accompanying side effects. Therefore this study should be of great interest to people suffering from sleep disturbance who want to avoid the potential side effects of benzodiazepine medications.
This was a placebo-controlled study of 19 patients who complained of poor sleep, marked by reports of frequent waking, despite chronic benzodiazepine use. Subjects were taken off their benzodiazepine medications for about 2 weeks prior to beginning Valerian 100 mg tid or placebo. The fifteen days of treatment with Valerian improved subjective sleep quality, without affecting sleep onset.
Poyares DR, Guilleminault C, Ohayon MM, Tufik S. “Can valerian improve the sleep of insomniacs after benzodiazepine withdrawal?” Prog Neuropsychopharmacol Biol Psychiatry 2002; 26(3): 539-545.
Editor’s Note: The study was done in Brazil using a standardized dry root extract of Valeriana walichii. This extract contained 80% didrovalerate, 15% valtrate and 5% acelvaltrate. [Valerian has dozens of compounds, known as valerenic acids, and many are considered actives, so a standardized extract must maintain a complete extract quality to protect all “actives” in the root.] Although this study used 100 mg tid, due to the short 2-week duration, it offers little insight regarding appropriate long-term dosages. However, this study adds to the total body of research on standardized Valerian extracts and the significant beneficial effect they have on sleep quality. The real service the researchers provided was to demonstrate the effectiveness of valerian root extract for people who had unrelenting insomnia and had been on Benzodiazepine medication for no less than 2.5 years. This is a tough patient base to treat, and the fact that valerian had a positive effect is impressive.
The product used in this study is currently unavailable in the U.S. However, European research conducted in 1996, utilizing a standardized valerian/melissa extract from Willmar Schwabe of Germany, noted similar effects in significantly improving sleep quality, but not sleep onset.
Dressing H, Köhler S, Müller WE. “Improvement of sleep quality with a high-dose valerian/lemon balm preparation: A placebo-controlled double-blind study.” Psychopharmakotherapie 1996; 6:32–40.
Ginkgo and Vitiligo - worth a look.
Ginkgo biloba and Vitiligo
We shouldn’t be surprised to find another clinical indication for one of the world’s most researched herbal supplement. Vitiligo is an idiopathic condition that involves a steadily progressive de-pigmentation of the skin. This double blind preliminary study examined 47 vitiligo patients over six months, one group supplemented 120 mg of Ginkgo biloba extract daily (40 mg. tid) the other group took placebo. 10 individuals in the treatment group had complete re-pigmentation while only 2 in the placebo group experienced the same. Progression of de-pigmentation was arrested in about 80% of those in the treatment group vs. 36% in the placebo group.
Conventional treatment of vitiligo consists of topical steroids and waiting from months to years for symptoms to resolve, resulting in a frustrating and difficult to treat illness. The researchers summarized their outcome in the journal Clinical and Experimental Dermatology by informing us, “Ginkgo biloba extract seems to be a simple, safe and fairly effective therapy for arresting the progression of the disease”.
Parsad D, Pandhi R, Juneja A. Effectiveness of oral Ginkgo biloba in treating limited, slowly spreading vitiligo. Exp Dermatol. 2003 May;28(3):285-7
We shouldn’t be surprised to find another clinical indication for one of the world’s most researched herbal supplement. Vitiligo is an idiopathic condition that involves a steadily progressive de-pigmentation of the skin. This double blind preliminary study examined 47 vitiligo patients over six months, one group supplemented 120 mg of Ginkgo biloba extract daily (40 mg. tid) the other group took placebo. 10 individuals in the treatment group had complete re-pigmentation while only 2 in the placebo group experienced the same. Progression of de-pigmentation was arrested in about 80% of those in the treatment group vs. 36% in the placebo group.
Conventional treatment of vitiligo consists of topical steroids and waiting from months to years for symptoms to resolve, resulting in a frustrating and difficult to treat illness. The researchers summarized their outcome in the journal Clinical and Experimental Dermatology by informing us, “Ginkgo biloba extract seems to be a simple, safe and fairly effective therapy for arresting the progression of the disease”.
Parsad D, Pandhi R, Juneja A. Effectiveness of oral Ginkgo biloba in treating limited, slowly spreading vitiligo. Exp Dermatol. 2003 May;28(3):285-7
UTI PROTOCOL - Use only under the supervision of your doctor
Urinary Tract Treatment Protocol
d-Mannose: 1 rounded tsp 3 times per day. Be certain to take this with some water or other fluid.
d-Mannose prevents the bacteria from sticking to the bladder wall and better allows the body to clear the infection.
UTI Formula (Wise Woman Herbals): 3-4 dropperfuls with several ounces of water 3 times per day.
UTI Formula is a combination of several herbs that have anti-microbial properties thereby safely killing the bacteria.
EHB: 2 capsules 2-3 times per day with eating.
EHB is a combination of herbs and nutrients to help the immune system get over infections in general. Sometimes UTI is just localized and one does not need to take EHB, but if there are systemic symptoms of just “being sick”, add EHB as above.
DO THIS TREATMENT UNTIL SYMPTOMS ARE GONE FOR THREE DAYS.
d-Mannose: 1 rounded tsp 3 times per day. Be certain to take this with some water or other fluid.
d-Mannose prevents the bacteria from sticking to the bladder wall and better allows the body to clear the infection.
UTI Formula (Wise Woman Herbals): 3-4 dropperfuls with several ounces of water 3 times per day.
UTI Formula is a combination of several herbs that have anti-microbial properties thereby safely killing the bacteria.
EHB: 2 capsules 2-3 times per day with eating.
EHB is a combination of herbs and nutrients to help the immune system get over infections in general. Sometimes UTI is just localized and one does not need to take EHB, but if there are systemic symptoms of just “being sick”, add EHB as above.
DO THIS TREATMENT UNTIL SYMPTOMS ARE GONE FOR THREE DAYS.
Tuesday, May 10, 2011
LOW GLYCEMIC LOAD DIET - FatBack Diet Summarized
General Rule:
3 MEALS per DAY & EVERY MEAL MUST INCLUDE:
1 - An EFA or Essential Fatty Acid – Required for all functions in the body.
2 - A Protein – With the natural fats intact. Needed for repair and recovery.
3 - A Favorable Carbohydrate – For sugars and energy: use to deliver nutrients
Essential Fatty Acid---“EFA”
#1 Fats as their name implies are essential. Do not avoid fats in your diet. A diet of less than 15% fat is absolutely unhealthy.
#2 Avoid hydrogenated oils. These include hydrogenated and partially hydrogenated oils; they contain harmful “trans fats”.
#3 Avoid all “No-fat” and “Low-fat” products that are originally designed to have higher fat contents. These products have either more sugar or chemicals to mimic the taste of fat. (Examples: “low-fat mayonnaise”, ‘no-fat butter-substitute”, “no-fat Caesar dressing”)
#4 When cooking, a stable oil must be used to avoid the harmful effects of rancid/ oxidized oils. Cooking should be done with olive oil (only if cooking at less than 350F), coconut oil, butter, palm oil, rendered animal fats such as chicken fat and even lard (these are stable to high temp.)
Cooking should NOT be done in canola, corn, sunflower, safflower, and soy oils. Therefore avoid cooked, whipped or stored foods with these oils such as chips and spreads.
Find crackers that use olive oil or butter. There are potato chips cooked in Olive oil for a treat.
#5 While Omega-6 fats are essential – too much throws off the balance of other oils. Omega 3 fats should be higher than omega 6 in the diet. Don’t over-do nuts and nut oils.
BEST QUALITY OILS
• Omega-6 fats: Most RAW nuts and seeds, especially pumpkin seeds, sesame seeds, flax seeds, almonds, sunflower seeds, pecans, walnuts, brazil nuts – These nuts can be soaked, rinsed and re-dried for better digestibility. See Nourishing Traditions for instructions.
• High quality, cold-pressed oils – Sesame, Olive, Flax (Do not heat Flax oil)
• Omega-9 fats: Artichoke hearts, Avocados, Olives
• Medium chain fats: Coconut oil
• Omega-3 fats: Fish oils
• Good quality Egg Yolks
• Short chain fats: Butter – organic, local. Good farm butter or at least “Cultured”.
• Nut butters, if used, must be raw – not roasted
• Many animal fats are rich in essential fat, especially when grass-fed, such as lamb or beef
Staples in the diet beside those listed above:
Salad Dressing – MAKE YOUR OWN with Olive oil, w/ lemon or vinegar & seasoning
Mayonnaise – Real egg yolks and quality oil - make yourself or buy “DeLouis fils”
Crème Fraiche or Mascarpone – Cultured cream products use with fruit/meat/etc.
Protein Choices - with whole fats intact
As we eat higher on the food chain we need to pay closer attention to quality. Make efforts to purchase all the below from sources that are organic, grass-fed, local, or at least natural. Choose whole proteins, the nutrients are in the bone, skin and organs.
There is a great deal of benefit in not only meats but from whole meat products such as bones and cartilage. Practically speaking...make broth. There are a tremendous amount of nutrients we get from broth when made properly. Try to buy meats or fish that contain bones and make broth for use when cooking rice, grains, soups & stews.
BEST CHOICES for PROTEIN FOODS
MEATS, POULTRY
Chicken/Turkey whole-w/bone&skin
Wild game meats (high EFA content)
Grass-fed beef or lamb (70-80% lean)
Organic organ meats – pate, terrine, etc.
FISH – From wild sources whenever possible
anchovies bluefish catfish cod clams crabmeat haddock halibut herring lobster mackerel, mussels oysters salmon sardines scallops shrimp any local sustainable fish
[whole sardines, canned salmon, anchovies: have bones-in for better nutrition]
EGGS
Whole Eggs
DAIRY
Cottage cheese - whole
Plain Yogurt – whole (YOU sweeten)
Goat Cheese or yogurt (chevre)
Sheep milk yogurt/cheese
Sheep=Valbreso feta/pecorino Romano
Raw Milk Cheeses (these have all been aged: includes gruyere and others)
Kefir or other cultured dairy products
VEGETABLE SOURCES OF PROTEIN
All legumes have moderate amounts of protein and need to be slow cooked properly.
Tofu – this is a “concentrated legume”, it is OK
AVOID all “processed” soy protein (soy protein isolate) i.e. Soymilk/ bars/ etc.
AVOID peanut butter/roasted peanuts – legumes need to be boiled, not roasted.
FAIR CHOICES for PROTEIN FOODS
MEAT & POULTRY – more processed forms
Natural cured meats or beef jerky, Ham, Turkey or chicken sausages/franks, natural sandwich meats. High fat cuts of meat, like natural bacon, can be used as condiments in any meal.
Some Great cookbooks:
Gourmet Cookbook by Ruth Reichl
Nourishing Traditions by Sally Fallon
Anything recommended through Slow Food USA.
Carbohydrate Choices
Favorable Carbohydrates
The following are “favorable” carbohydrates; carbohydrates that provide a healthy increase in your blood sugar levels. The foods on this list will NOT include foods that create an immediate increase in our glucose and insulin levels such as sugary or starchy foods. Favorable carbohydrates provide soluble fiber most of the vitamins to your meal.
When possible, choose these fruits and vegetables in season in your locale.
Cooked Vegetables (Butter or olive oil)
Artichoke
Asparagus
Beans, black/pinto/kidney/white
Beans string, green
Beets
Bok choy
Broccoli
Brussels sprouts
Cabbage/sauerkraut/kim chi
Carrots
Cauliflower
Chickpeas - hummus
Eggplant
Greens, collards/beet/kale/chard /turnip
Leeks
Lentils/split peas
Mushrooms, any variety
Okra
Onions/shallots/garlic
Sauerkraut
Spinach – steam/blanch/creamed/wilt/sauté
Turnip/parsnip
Yellow/zucchini squash
Raw Vegetables – serve with olive oil
Sprouts from alfalfa or beans
Celery
Cucumber
Herbal greens – parsley/ cilantro/ etc.
Lettuces – all varieties
Peppers – all colors
Radishes
Salsa
Snow peas
Tomato
Fruit (fresh or frozen) - No fruit juice
*For those following a very low glycemic load diet such as Bernstein’s “Diabetes Diet” – All fruit is best avoided.
Apple - Applesauce
Apricots
Berries – blueberries/ blackberries/ raspberries/ strawberries
Cherries
Citrus – orange/ grapefruit/ lemon/ lime
Grapes
Kiwi
Melons – cantaloupe/ honeydew/ etc.
Peach / Nectarine
Pear
Plum
Tangerine
Watermelon
Grains
Oatmeal, whole rolled
Quinoa (cooks like rice)
Buckwheat
Wild rice
Carbohydrate Choices
Unfavorable Carbohydrates
The following are “un-favorable” carbohydrates. Use in moderation! These are foods that cause a more rapid increase in blood sugar. On their own – these foods cause a problematic rollercoaster ride to your blood sugar. Remember, these are not “bad” foods; you just want to:
Avoid building a meal around these foods!
Include unfavorable carbohydrates in a meal only after the essential protein; essential fat; and favorable carbohydrate needs have been met. See FatBack Diet.com for more about reducing unfavorable carbohydrates and increasing the proportion of fats to meet your caloric needs.
The glycemic load of a meal can be improved by Fat, Fiber and Fermentation
• Fermented foods such as yogurt, sauerkraut and true sourdough breads have a lower sugar-effect than non- lacto-fermented foods like milk and regular breads
• Fat slows the emptying time of the stomach – thereby causing the blood sugar to rise more slowly and evenly. See EFA’s to include whenever possible.
• Fibers found in the favorable carbohydrates, improve the sugar load of a meal.
Cooked Vegetables
Corn (as a grain)
Potatoes Sweet potatoes
Fruit
Banana
All dried fruits – Fig/
Raisins/Prunes/Apricots
Canned or sweetened fruits
All fruit and all vegetable juice
Grains and Breads
Remember – if rice or any grain is cooked in chicken broth and then butter (from the fats page) is added when finished cooking – less rice needs to be eaten to be satisfied, and the glycemic effect of rice is minimized.
Bulgur wheat/couscous
Pasta/Bread
Waffles/pancakes
Baked goods - muffins/ bagels/ crackers/ granola/ rolls/ cookies
Popcorn
Rice/ millet
Rice/Millet
Tortilla, corn/wheat flour
Cereals – All Boxed Cereals
Miscellaneous
Catsup/sauces/sweetened condiments
Frozen desserts
Jam and jelly
Foods with added sweeteners – honey/ maple syrup/ sugar/ agave/ cane sugar
*Large Meal Size*
Stomach stretching causes an increased glycemic reaction, Limit desserts and “volume” foods like popcorn
*Thing that taste sweet*
The mere taste of sweet causes an insulinemic reaction affecting sugars, so eliminate artificial sweetener
3 MEALS per DAY & EVERY MEAL MUST INCLUDE:
1 - An EFA or Essential Fatty Acid – Required for all functions in the body.
2 - A Protein – With the natural fats intact. Needed for repair and recovery.
3 - A Favorable Carbohydrate – For sugars and energy: use to deliver nutrients
Essential Fatty Acid---“EFA”
#1 Fats as their name implies are essential. Do not avoid fats in your diet. A diet of less than 15% fat is absolutely unhealthy.
#2 Avoid hydrogenated oils. These include hydrogenated and partially hydrogenated oils; they contain harmful “trans fats”.
#3 Avoid all “No-fat” and “Low-fat” products that are originally designed to have higher fat contents. These products have either more sugar or chemicals to mimic the taste of fat. (Examples: “low-fat mayonnaise”, ‘no-fat butter-substitute”, “no-fat Caesar dressing”)
#4 When cooking, a stable oil must be used to avoid the harmful effects of rancid/ oxidized oils. Cooking should be done with olive oil (only if cooking at less than 350F), coconut oil, butter, palm oil, rendered animal fats such as chicken fat and even lard (these are stable to high temp.)
Cooking should NOT be done in canola, corn, sunflower, safflower, and soy oils. Therefore avoid cooked, whipped or stored foods with these oils such as chips and spreads.
Find crackers that use olive oil or butter. There are potato chips cooked in Olive oil for a treat.
#5 While Omega-6 fats are essential – too much throws off the balance of other oils. Omega 3 fats should be higher than omega 6 in the diet. Don’t over-do nuts and nut oils.
BEST QUALITY OILS
• Omega-6 fats: Most RAW nuts and seeds, especially pumpkin seeds, sesame seeds, flax seeds, almonds, sunflower seeds, pecans, walnuts, brazil nuts – These nuts can be soaked, rinsed and re-dried for better digestibility. See Nourishing Traditions for instructions.
• High quality, cold-pressed oils – Sesame, Olive, Flax (Do not heat Flax oil)
• Omega-9 fats: Artichoke hearts, Avocados, Olives
• Medium chain fats: Coconut oil
• Omega-3 fats: Fish oils
• Good quality Egg Yolks
• Short chain fats: Butter – organic, local. Good farm butter or at least “Cultured”.
• Nut butters, if used, must be raw – not roasted
• Many animal fats are rich in essential fat, especially when grass-fed, such as lamb or beef
Staples in the diet beside those listed above:
Salad Dressing – MAKE YOUR OWN with Olive oil, w/ lemon or vinegar & seasoning
Mayonnaise – Real egg yolks and quality oil - make yourself or buy “DeLouis fils”
Crème Fraiche or Mascarpone – Cultured cream products use with fruit/meat/etc.
Protein Choices - with whole fats intact
As we eat higher on the food chain we need to pay closer attention to quality. Make efforts to purchase all the below from sources that are organic, grass-fed, local, or at least natural. Choose whole proteins, the nutrients are in the bone, skin and organs.
There is a great deal of benefit in not only meats but from whole meat products such as bones and cartilage. Practically speaking...make broth. There are a tremendous amount of nutrients we get from broth when made properly. Try to buy meats or fish that contain bones and make broth for use when cooking rice, grains, soups & stews.
BEST CHOICES for PROTEIN FOODS
MEATS, POULTRY
Chicken/Turkey whole-w/bone&skin
Wild game meats (high EFA content)
Grass-fed beef or lamb (70-80% lean)
Organic organ meats – pate, terrine, etc.
FISH – From wild sources whenever possible
anchovies bluefish catfish cod clams crabmeat haddock halibut herring lobster mackerel, mussels oysters salmon sardines scallops shrimp any local sustainable fish
[whole sardines, canned salmon, anchovies: have bones-in for better nutrition]
EGGS
Whole Eggs
DAIRY
Cottage cheese - whole
Plain Yogurt – whole (YOU sweeten)
Goat Cheese or yogurt (chevre)
Sheep milk yogurt/cheese
Sheep=Valbreso feta/pecorino Romano
Raw Milk Cheeses (these have all been aged: includes gruyere and others)
Kefir or other cultured dairy products
VEGETABLE SOURCES OF PROTEIN
All legumes have moderate amounts of protein and need to be slow cooked properly.
Tofu – this is a “concentrated legume”, it is OK
AVOID all “processed” soy protein (soy protein isolate) i.e. Soymilk/ bars/ etc.
AVOID peanut butter/roasted peanuts – legumes need to be boiled, not roasted.
FAIR CHOICES for PROTEIN FOODS
MEAT & POULTRY – more processed forms
Natural cured meats or beef jerky, Ham, Turkey or chicken sausages/franks, natural sandwich meats. High fat cuts of meat, like natural bacon, can be used as condiments in any meal.
Some Great cookbooks:
Gourmet Cookbook by Ruth Reichl
Nourishing Traditions by Sally Fallon
Anything recommended through Slow Food USA.
Carbohydrate Choices
Favorable Carbohydrates
The following are “favorable” carbohydrates; carbohydrates that provide a healthy increase in your blood sugar levels. The foods on this list will NOT include foods that create an immediate increase in our glucose and insulin levels such as sugary or starchy foods. Favorable carbohydrates provide soluble fiber most of the vitamins to your meal.
When possible, choose these fruits and vegetables in season in your locale.
Cooked Vegetables (Butter or olive oil)
Artichoke
Asparagus
Beans, black/pinto/kidney/white
Beans string, green
Beets
Bok choy
Broccoli
Brussels sprouts
Cabbage/sauerkraut/kim chi
Carrots
Cauliflower
Chickpeas - hummus
Eggplant
Greens, collards/beet/kale/chard /turnip
Leeks
Lentils/split peas
Mushrooms, any variety
Okra
Onions/shallots/garlic
Sauerkraut
Spinach – steam/blanch/creamed/wilt/sauté
Turnip/parsnip
Yellow/zucchini squash
Raw Vegetables – serve with olive oil
Sprouts from alfalfa or beans
Celery
Cucumber
Herbal greens – parsley/ cilantro/ etc.
Lettuces – all varieties
Peppers – all colors
Radishes
Salsa
Snow peas
Tomato
Fruit (fresh or frozen) - No fruit juice
*For those following a very low glycemic load diet such as Bernstein’s “Diabetes Diet” – All fruit is best avoided.
Apple - Applesauce
Apricots
Berries – blueberries/ blackberries/ raspberries/ strawberries
Cherries
Citrus – orange/ grapefruit/ lemon/ lime
Grapes
Kiwi
Melons – cantaloupe/ honeydew/ etc.
Peach / Nectarine
Pear
Plum
Tangerine
Watermelon
Grains
Oatmeal, whole rolled
Quinoa (cooks like rice)
Buckwheat
Wild rice
Carbohydrate Choices
Unfavorable Carbohydrates
The following are “un-favorable” carbohydrates. Use in moderation! These are foods that cause a more rapid increase in blood sugar. On their own – these foods cause a problematic rollercoaster ride to your blood sugar. Remember, these are not “bad” foods; you just want to:
Avoid building a meal around these foods!
Include unfavorable carbohydrates in a meal only after the essential protein; essential fat; and favorable carbohydrate needs have been met. See FatBack Diet.com for more about reducing unfavorable carbohydrates and increasing the proportion of fats to meet your caloric needs.
The glycemic load of a meal can be improved by Fat, Fiber and Fermentation
• Fermented foods such as yogurt, sauerkraut and true sourdough breads have a lower sugar-effect than non- lacto-fermented foods like milk and regular breads
• Fat slows the emptying time of the stomach – thereby causing the blood sugar to rise more slowly and evenly. See EFA’s to include whenever possible.
• Fibers found in the favorable carbohydrates, improve the sugar load of a meal.
Cooked Vegetables
Corn (as a grain)
Potatoes Sweet potatoes
Fruit
Banana
All dried fruits – Fig/
Raisins/Prunes/Apricots
Canned or sweetened fruits
All fruit and all vegetable juice
Grains and Breads
Remember – if rice or any grain is cooked in chicken broth and then butter (from the fats page) is added when finished cooking – less rice needs to be eaten to be satisfied, and the glycemic effect of rice is minimized.
Bulgur wheat/couscous
Pasta/Bread
Waffles/pancakes
Baked goods - muffins/ bagels/ crackers/ granola/ rolls/ cookies
Popcorn
Rice/ millet
Rice/Millet
Tortilla, corn/wheat flour
Cereals – All Boxed Cereals
Miscellaneous
Catsup/sauces/sweetened condiments
Frozen desserts
Jam and jelly
Foods with added sweeteners – honey/ maple syrup/ sugar/ agave/ cane sugar
*Large Meal Size*
Stomach stretching causes an increased glycemic reaction, Limit desserts and “volume” foods like popcorn
*Thing that taste sweet*
The mere taste of sweet causes an insulinemic reaction affecting sugars, so eliminate artificial sweetener
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