Health News | Stella Metsovas Nutrition Expert & Gut Health Specialist

The Truth About Your Sweet Tooth: Sugar Addiction

On April 15, 2013, In Health News, by Stella Metsovas
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Are ice cream, cookies, candy, and soda your ultimate weakness? If you can’t seem to stay away from sweets, there’s a good reason why. Sugar is addictive. Eating sugar stimulates the brain to release a feel good chemical known as dopamine. Surely there’s no harm in feeling good right? Think again. Essentially, sugar acts like a drug. In fact, the consumption of sugar activates the same receptors in the brain as heroin and morphine. Just like with drugs, your brain begins to crave more and more sugar, leading to weight gain and sugar-related diseases, including heart disease and diabetes.

Protein, fat, and carbohydrates are the three essential macronutrients that our bodies use in relatively large amounts. The carbohydrates, more specifically, are divided into four groups: monosaccharides, disaccharides, polysaccharides, and oligosaccharides. The first two kinds, monosaccharides and disaccharides, comprise what we know to be sugar. You have probably heard of sucrose, or table sugar, which is regularly used in food, but glucose, fructose, galactose, maltose, and lactose all make up the family of sweet-flavored substances. Sucrose comes from both sugarcane and sugar beets, while lactose, for example, occurs naturally in milk.

In most parts of the world, sugar is unfortunately an important part of the human diet. Sugar is high in calories, and therefore provides food energy. However, sugar has been linked to obesity, diabetes, cardiovascular disease, macular degeneration, dementia, and tooth decay. One study found that sugar restriction is a necessary step in routine clinical care, especially when concerned with the risk of cardiovascular disease.

Studies by the University of Otago and the Riddet Institute of New Zealand led the World Health Organization to suggest the following: cut sugar intake to less than 10% of the total energy to help reduce the global obesity epidemic. Just by cutting sugars down to less than 10% of total food energy consumption, we could conquer obesity. That’s big news. Considering the rapid weight gain that occurs with a spike in sugar intake, it’s no surprise to hear that reducing sugar intake is a key component in decreasing the high risk of being overweight and obese across most countries. Not to mention, the global costs of obesity are significant and cannot be ignored. In America alone, Reuters found that $190 billion dollars is spent annually on medical costs due to obesity. Additionally, overweight individuals spend around $2,000 more per year on their medical costs than a person of a healthy weight, and obese individuals spend around $5,500 more on an annual basis. Cutting sugar intake down to less than 10% of total energy is not hard to do, and could provide such promising results for both people’s health worldwide and the global costs of obesity.

So, what are the signs that you may be addicted to sugar? First of all, many sugar addicts crave sugar at the same times each day. For example, if you crave sugar every afternoon because work has you in a slump and you use sugar as a pick-me-up, you might be dependent. Moreover, some addicts crave sugar all of the time. People with a persistent sweet tooth tend to always gravitate towards the sweeter options, even if healthier food choices are available. One of the clearest signs of sugar addiction is feeling great discomfort when you try to cut back. Sugar addicts can experience nausea, headaches, irritability, anxiety, and fatigue when withdrawing from sugar. However, these symptoms eventually fade once the body becomes reacquainted to a healthier diet.

 If you are feeling inspired to restrict sugar consumption, the 21-day digestive health detox is the best detox diet approach for cutting out sugar. The 21-day approach focuses on optimum digestion and metabolism by emphasizing low-allergenic, unprocessed foods as ideal. By consuming foods that are not processed, which means they are made up of only one ingredient and contain no refined sugar, users will reset their taste palates. This brings overall balance to the digestive system, rids the body of its cravings, and leaves individuals healthier all around. Users of the 21-day approach will wonder why they ever ate so much sugar to begin with!

6 Simple Ways to Detox From Sugar

  1. Go on a seasonal detox. I believe in going cold turkey for eliminating sugar addiction (you’ll learn why in the e-Hanbook).  Consume the foods recommend in the 21 Day Digestive Health Detox for optimal detoxification.
  2. Take Oregano Oil to help rid of unfavorable bacteria 
  3. Hydrate the moment you get a sugar craving with lemon water.  Add fresh lemon to still or sparkling water. 
  4. Engage in daily exercise outdoors like yoga, swimming or hiking.
  5. Make sure you’re getting daily sunlight (if weather allows).  Avoid the damaging UV rays during peak hours and opt for early morning, late afternoon sun instead.
  6. Stabilize the adrenal glands and thyroid with quality fats found in the detox like: grass-fed butter, olive and coconut oils.  In addition, add Siberian Ginseng to help with blood sugar throughout the day. 

 

References

 

http://www.huffingtonpost.com/2012/04/30/obesity-costs-dollars-cents_n_1463763.html

 

http://www.ncbi.nlm.nih.gov/pubmed/23035683

 

http://www.sciencedaily.com/releases/2013/01/130115190208.htm?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+sciencedaily%2Fmost_popular+%28ScienceDaily%3A+Most+Popular+News%29

 

 

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Probiotics or Cultured Food: Which is Better?

On March 20, 2013, In Health News, by Stella Metsovas
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Probiotics are currently all the rage, there’s no doubt about it. Jamie Lee Curtis, a renowned actress, is now best known for her stint in the Activia commercials where she promotes Dannon’s only probiotic yogurt.  If you’re new to my site, you can click here for recent media regarding the ingredients found in Activia.

So What are the Benefits of Probiotics?

 Probiotics come in all shapes and sizes and for the busy individual, a tablet or pill form is often the most convenient.  But are probiotic tablets the best option available? And how do they compare to cultured food options? Truthfully, they’re just not quite the same. Supplements are a great choice but they’re supposed to be in addition to a healthy diet, and we should always lean towards consuming foods rather than pill popping. Take kimchi for example, a traditional fermented vegetable dish from Korea. Within this one side dish there are 12 strains of Lactobacillus acquired through the fermentation process- and all 12 were “able to survive gastrointestinal conditions simulating stomach and duodenum passage”. Furthermore, these strains had a higher adherence to the gut than a Lactobacillus strain (rhamnosus GG) that’s already being used commercially as a probiotic. >>Click here for my feature in Total Beauty Magazine: Believe in Bacteria<< Though L. rhamnosus isn’t a slacker strain, as all 7 of its sub-strains proved to have good survival rates in simulated gastric and duodenal digestion. Kimchi’s strains weren’t just able to survive however; they all showed antimicrobial capabilities to numerous food borne pathogens and have even demonstrated the ability to lower cholesterol in at least 2 separate studies. Kimchi related strains have also been found to combat obesity and improve allergic dermatitis induced by chemicals in mice. It’s basically a super food- and there’s no guarantee a supplemental equivalent would be able to provide as many benefits as one serving of this Korean staple. No wonder they eat it as frequently as they do! The health benefits are well worth it.

Kimchi: decreases cholesterol, combats obesity and has anti-microbial properties.

 Kimchi isn’t the only fermented vegetable option that can operate as a probiotic powerhouse. Sauerkraut has been studied for its healthful bacterial strains as well. Naturally fermented sauerkraut contains 15 lactic acid producing strains >>here’s a link to my sauerkraut recommendation in Shape Magazine<< To match that with supplements you’d have to ingest 15 tablets. One of these strains, known as L. Plantarum, was found to combat the bacteria H. Pylori- which causes peptic ulcers. Recently, antibiotic resistant H. Pylori strains have become more common, to the distress of physicians and their patients. They may not need to worry however, as Dr. Rokka and associates of Agrifood Research Finland have found Sauerkraut could be used as a complementary means of suppressing the infection. Sauerkraut has also been found capable of suppressing E. Coli strain H7 completely in 15-28 days when it was of the non-acid resistant variety. Thus, a role as complement to antibiotics during E. Coli infection is potentially open as well.

Besides their wealth of probiotic strains and antimicrobial capabilities, kimchi and sauerkraut have something else in common- they’re both fermented vegetable dishes. Fermentation of vegetables is an extremely old practice of food preservation. Fermentation is as simple as applying salt liberally to the desired vegetable, waiting for it’s natural liquids to seep out, and then submerging the vegetable in it’s own juices for weeks or months at a time. No refrigeration is necessary, and you don’t need to add any cultures either- they’re already in the vegetable. Herbs and other spices can be used as well to add flavor. They’re a great way to add probiotics to your diet naturally, while still keeping with the one-ingredient theory.  For books on fermentation, I recommend purchasing  The Art of Fermentation: An In-Depth Exploration of Essential Concepts and Processes from Around the World

With all this in mind, can tablet supplements really compare to whole cultured foods? It doesn’t quite look like it. Survival of probiotic bacteria is dependent on quite a few variables and that includes the “food matrix” that brings it into your stomach in the 1st place. A tablet form may be less effective, and it’s doubtful that a pill can guarantee the extra benefits that cultured foods bring to the table. So if you’re serious about adding probiotics into your diet, cultured foods like fermented vegetables would be your best bet. They’re rich in gut friendly bacterial strains, extra benefits, and are a one-ingredient option that won’t trigger inflammation and will be absorbed more readily. Add a dish to your next meal today, and start reaping the benefits. It’s unlikely you’ll regret it. 

With a hectic schedule it’s easy to choose the efficient option; but is that smart in the long run?

A non-processed veggie meal that can combat food borne pathogens? Sounds like a great addition to any healthy diet. And here’s how you can add it to yours:

Carrot Kale Kraut
Ingredients 
  1. 1 medium head cabbage, shredded
  2. 2 carrots, shredded
  3. 1 cup kale, shredded
  4. 1/2 TB. sea salt

Directions

1. Combine cabbage, carrots, sea salt, and whey in a medium bowl. Cover with a tea towel and leave to sit at room temperature for 30 minutes while salt pulls juices out of veggies. Remove towel about halfway through and pound a few times with a potato masher or meat hammer to make sure it’s getting juice.

2. Transfer to a wide-mouth quart jar or other fermenting container. Press down firmly so that liquid comes to top of mixture. Leave 1″ space at top of jar. Cover tightly with lid or airlock.

3. Leave at room temperature for 3 to 7 days. In the first 24 hours, open the jar and press down firmly on ingredients a few times to make sure liquid is fully covering mixture. Transfer to cool storage.

 

References 

Kimchi’s many strains: http://www.ncbi.nlm.nih.gov/pubmed/21215484

Probiotic longevity: http://www.ncbi.nlm.nih.gov/pubmed/22475943

Kimchi vs. dermatitis: http://www.ncbi.nlm.nih.gov/pubmed/18800885

Kimchi is a great probiotic food: http://www.ncbi.nlm.nih.gov/pubmed/23124342

Kimchi anti-obesity effects: http://www.ncbi.nlm.nih.gov/pubmed/22978326, http://www.ncbi.nlm.nih.gov/pubmed/22816655

Sauerkraut’s many strains: http://www.ncbi.nlm.nih.gov/pubmed/19490332

Sauerkraut and H. Pylori: http://www.ncbi.nlm.nih.gov/pubmed/19490332

 versus E. Coli: http://www.ncbi.nlm.nih.gov/pubmed/16013372

Fermented Veggies: http://www.naturalnews.com/027443_vegetables_food_health.html

 

 

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Antibiotics Gone Wild: How unchecked use in animals can affect us

On February 21, 2013, In Health News, by Stella Metsovas
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Many of us are meat eaters, after all who doesn’t love turkey sandwiches, bacon or a good steak when cooked right. But what’s in the meat we eat? Unfortunately, unless you’re eating organic and pasture raised most likely your food has been pumped full of antibiotics. In fact, half of the antibiotics being produced today are being given to animals not people. And that means those antibiotics are going to end up in your system too, specifically your gut. But why does that matter? How does it affect our health? Firstly, it’s been found that increased use of antibiotic treatments produce a rise in the instances of antibiotic resistant bacteria. Take China as an example, which is the world’s largest producer and consumer of antibiotics. They don’t monitor the impacts that such rampant usage has on the environment but it has been found that their commercial pig farms are the breeding grounds for 149 unique antibiotic resistant genes that are 192 to 128,000 higher than their control sample counterparts. This sounds like a recipe for disaster. The reliance on antibiotics has become such a global issue that the FDA and World Health Organization have both called for improved regulation of veterinary antibiotic use, citing that such potentially hazardous genes never remain local in their scope.

Unfortunately, in China antibiotics are weakly regulated and are thus used 4 times more on their farms than in the United States. This wouldn’t be a problem if their antibiotic resistant strains were kept away from the general population. However, antibiotic resistant genes (ARGs) travel straight through the intestines of most animals and are poorly absorbed. From there they enter the nearly 700 million tons of manure produced in China alone. This manure ends up in fertilizers, in rivers and once potable drinking water, and is sold as compost around the world. ARGs tag along with them for the ride and can end up near crops anyone will eat (this means vegetarians aren’t necessarily safe from these ARGs either. Not if their food is being grown in its host). Basically ARGs can reach the world through drinking water, crops and interactions with farm workers. They’re a pollutant with potentially immediately harmful effects.   Because new antibiotics are so hard to manufacture, it’s become direly important to protect the stores we already have. Increasing the number of ARGs through the injudicious use of  antibiotics could have terrible consequences.

>>Quick Tip: Try purchasing grassfed beef and organic pork whenever possible.  Buying the meat frozen will also save on cost. 

What are the side effects of antibiotics?

What does this have to do with gut health? Well, everything. Your gut represents 80% of your immunity, so it’s your first line of defense. It’s also known as the “epicenter of antibiotic resistance”. Consequently it’s going to be the first and hardest hit if you ingest an ARG. Battling an ARG would simply not be the time to have poor gut health. Especially since the administering of antibiotics that would be initially overseen would decrease the number and diversity of the microbiota in your intestines. Furthermore, ARGs are often transferrable. So a harmless strain already present in say, manure (or your gut) could have harmful genes transferred to it. And more ARGs in a wider variety is simply something the world doesn’t need.

So shop carefully, avoid processed products whose ingredients you can’t source, and wash and cook your ingredients thoroughly.  In a previous article I mentioned how fermented vegetables were able to combat certain vicious strains of e. coli that tried to breed within them, so they’re a great add in to any diet if you’re worried about bacterial contamination. This makes sense as they’re a source of probiotics, which I also noted were often used in augmenting treatment for particularly resilient or harmful strains of bacteria. More studies may highlight the treatment potential of specific probiotics, for now eating them can only help not harm. There’s no need to be paranoid or fearful about ARG contamination, it’s best to be aware and choose food options accordingly as well as keep up to date on any FDA regulations or recalls. Be a savvy eater, your gut (and thus overall) health can only benefit from it.

http://www.ncbi.nlm.nih.gov/pubmed/22763792

http://www.ncbi.nlm.nih.gov/pubmed/23181506

http://www.ncbi.nlm.nih.gov/pubmed/23139222

http://www.sciencedaily.com/releases/2013/02/130211162236.html

Yours in Health,

Stella Metsovas

Staff Writer: Hannah Rivera 

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Are Homeostatic Soil Organisms Worth the Rage?

On January 27, 2013, In Health News, by Stella Metsovas
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You’re probably familiar with the probiotic trend. Whether you take probiotics daily or know someone that does, people everywhere are jumping on the probiotic bandwagon – supplementing their diet with healthy gut bacteria such as Lactobacillus acidophilus and Lactobacillus bifidus. Probiotics have been shown to improve digestion and intestinal functioning, while also supporting and strengthening the immune system. Like probiotics, homeostatic soil organisms are gaining popularity as the next best miracle worker for the gut. Essentially, proponents of such organisms claim that they offer additional microorganisms not found in common probiotic formulas that provide even greater intestinal support.

 

 

So what exactly are homeostatic soil organisms? Commonly referred to as HSOs, homeostatic soil organisms are supposedly found in rainforests and other untapped, untouched regions of the world where pesticide and fungicide usage is not commonplace. The soils where we grow our food, however, apparently do not have these bacteria because of modern agricultural practices. In theory, HSOs make sense – our ancestors were far less cleanly than we are today, and regularly stored meat and other valuable food products within the soil and dirt, and they managed to survive just fine.  *Primal Defense Probiotic by Garden of Life is the most notable HSO’s in the marketplace.

Theory aside, research on the Internet does not indicate the types or names of the organisms, and evidence in support of the organisms is sparse. Some individuals swear by the miraculous abilities of homeostatic soil organisms to treat and ultimately cure Crohn’s Disease. On the other hand, many doctors are more skeptical, and some even believe that HSOs are just another health scam.

Did our ancestors have better intestinal health because they regularly consumed healthy bacteria? Could we learn a thing or two from primitive eating habits? More research is necessary to find out, but truth may lie in the idea that today’s standards on cleanliness and anti-bacterial views could in fact be keeping many of us from ingesting healthy, gut-friendly bacteria.  

Here’s an excerpt from an article in Scientific American I found interesting:

DIRT DETOX

The idea that, in most cases, eating dirt is probably a way to get rid of toxins could explain why people and animals so often prefer claylike soils to other kinds of earth. Negatively charged clay molecules easily bind to positively charged toxins in the stomach and gut—preventing those toxins from entering the bloodstream by ferrying them through the intestines and out of the body in feces. Detoxification might also explain why some indigenous peoples prepare meals of potatoes and acorns with clay—these foods are bitter because they contain small amounts of toxins.

Don’t recommend this, but fascinating:

Women in sub-Saharan nations and in the southern U.S. have reported that they consume clay to alleviate this discomfort. Some researchers have proposed that morning sickness purges the mother of toxins that might harm the fetus. Perhaps geophagia and morning sickness work together to protect the developing fetus. Because clay can bind bacteria and viruses, it may also protect both mother and fetus from food-borne pathogens such as Escherichia coli and Vibrio cholerae.

Overall, the evidence presented and the descriptions provided to back up HSOs are vague. More research is necessary to determine whether homeostatic soil organism formulas cause any clear improvement within the intestinal tract. Should the evidence come out in favor of HSOs, they may end up as a great gut supplement in addition to regular probiotics. 

As I’m always recommending: consuming 1-ingredient foods + using specific nutraceuticals like those found in the Digestive Health Detox, are key to optimizing digestive health.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Lauren Ball 

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Gut-Friendly Grapefruit Seed Extract

On January 10, 2013, In Health News, by Stella Metsovas
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Grapefruit seed extract, GSE, is a liquid derived from the membranes, seeds, and pulp of the grapefruit.  First discovered by Dr. Jacob Harich and promoted by the founder of Aubrey Organics, today grapefruit seed extract is sold as a food supplement and is used in the cosmetic industry as an antimicrobial ingredient.

GSE is full of antioxidants, bioflavonoids, limonoids, vitamin C, vitamin E, and minerals, making it known for its antiviral, antifungal, anti-allergic, anti-inflammatory, and anti-cancer properties. The bioflavonoids and vitamins C and E promote wellbeing by supporting immune system function and maintaining digestive health.

Quick Facts about Grapefruit Seed Extract 

Studies showed benefits in Grapefruit Seed Extract for Candida 

GSE is a powerful antioxidant

Promotes healthy microflora and gut ecology

GSE and Digestive Health

When used for digestive health, grapefruit seed extract can aid in producing digestive balance. Symptoms such as bloating, constipation, stomach pain, diarrhea, and food sensitivities may be caused by harmful bacteria or yeast overgrowth within the digestive tract. Grapefruit seed extract can help to eliminate the harmful bacteria responsible for such symptoms.

A common fungus found inside the body, Candida albicans, can become toxic when it over-multiplies in the digestive tract, causing the symptoms listed above. Antibiotic medications would successfully kill the Candida fungus, but would also eliminate healthy and necessary bacteria, leading to even more possible digestive issues. GSE, on the other hand, kills the Candida by exerting powerful antifungal activity, but leaves the healthy bacteria intact.

Studies have shown that citrus limonoids inhibit the growth of cancer in the lungs, mouth, stomach, and colon. Expanding on these findings, researchers specifically studied red Mexican grapefruit and found that grapefruit is an excellent source of limonoids and antioxidants. In addition, other studies have shown the gastroprotective effects of GSE in preventing ethanol-induced damage and gastric lesions.

Grapefruit seed extract has also been proven to prevent bacterial and fungal infestation during carrot and parsley growth, with a protective effect substantially higher than the control. The same protective effects apply to the human gastrointestinal system, in which GSE effectively defends against fungal and bacterial overgrowth.

Considering that so many people suffer from negative digestive symptoms, including bloating and constipation among others, grapefruit seed extract can be a great choice in creating a healthier and better functioning digestive system.

DISCLAIMER

Please consult with your physician, pharmacist, or health care provider before taking any home remedies or supplements or following any treatment suggested by anyone on this site. Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs or diagnose your particular medical history.

References

http://www.ncbi.nlm.nih.gov/pubmed/15800396

http://www.ncbi.nlm.nih.gov/pubmed/16886437

http://www.ncbi.nlm.nih.gov/pubmed/17542482

http://www.ncbi.nlm.nih.gov/pubmed/18396816

 

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Lauren Ball 

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The Rise of Fructose Malabsorption

On January 3, 2013, In Health News, by Stella Metsovas
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If you’ve been having stomach troubles, fructose malabsorption may be to blame. Around 1 in 3 people have fructose malabsorption (FM), most of which don’t even know they have it. Could you be one of them? Finding out starts with knowing what FM is. It is a digestive disorder in which the absorption of fructose is impaired within the digestive tract. Individuals with FM have defective fructose receptors, leading to a higher concentration of fructose within the intestines. If you have irritable bowel syndrome, there is a fair chance you might have FM as well, as the two disorders commonly go hand in hand. Here’s your go-to guide on some commonly asked questions about fructose malabsorption.  

Quick Fact: In 1977-1978 the average fructose consumption was approximately 37 grams per day.  Now, we’re hovering at 55 grams.  The worst part: consumption was highest among adolescents (12–18 years) at 72.8 g/day (12.1% of total calories), and mostly coming from sugar-sweetened beverages, grains and fruit juice.

What are the symptoms of fructose malabsorption?

 Symptoms of fructose malabsorption include bloating, diarrhea and/or constipation, stomach pain, either mild or chronic, flatulence, vomiting, and even depression. It is diagnosed through a hydrogen breath test.

What kinds of foods contain fructose?

Unfortunately, many of your favorite foods probably contain fructose. These include many fruits, such as grapes, raisins, apples, pears, raisins, grapes, and watermelons. Onions, honey, fruit juice, and wheat also have fructose. Additionally, as noted by the name, high fructose corn syrup also contains large numbers of fructose (you probably want to stay far away from HFCS anyway).

On the flip side, pineapples, strawberries, blackberries, lemons, limes, rhubarb, and avocado are the fruits lowest in fructose.

What does a fructose-free diet look like?  

  1. Stay away from these foods.
  2. Consuming foods rich in protein, fat and vegetables low in fructose (click here for list)
  3. Stay away from canned fruit.
  4. Do not consume these fruits if you have FM: Prunes, pears, cherries, peaches, apples, plums, applesauce, apple juice, pear juice, apple cider, grapes, dates, mango, watermelon.
  5. Consume these ‘intestine-friendly’ vegetables: Asparagus, cauliflower, green peppers, broccoli, leafy greens, celery, mushrooms, white potatoes, shallots, spinach, cucumber, root vegetables.
  6. Avoid these at all costs: honey, flavorings with fructose, desserts (ice cream, candy, cookies, bars) sweetened with fructose, cereal or other processed foods fructose on the label.  Note: I never recommended consuming any of these foods (minus the honey in trace amounts).
  7. Stay away from most alcoholic beverages, except for these recommendations.

 There isn’t a cure for fructose malabsorption, but it can be managed by limiting the amount of fructose in the diet.

Yours in Health,

Stella Metsovas

Staff Writer: Lauren Ball 

 

 

 

 

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5 Facts You Need to Know About Alcohol Metabolism

On December 28, 2012, In Health News, by Stella Metsovas
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I’ll skip the introduction and get straight to the point:

  1. About 95% of alcohol is metabolized in your liver via enzymes like alcohol dehydrogenase (the key player), catalase and cytochrome P450.  While this might sound like our bodies are equipped to do this, very few people—especially past the age of 30—can actually produce optimal amounts of dehydrogenase; women produce a smaller amount of this enzyme making them less able than males to breakdown alcohol.  
  2. When you first ingest alcohol, for most, your blood sugar will rise.  The problem lies within the low blood sugar you experience after drinking alcohol.  Hypoglycemia could influence cortisol levels, digestive health, binge eating and a host of other unfavorable symptoms.
  3. Alcohol is associated with small intestinal bacterial overgrowth (SIBO).   Even drinking moderate amounts of alcohol can influence the balance of flora in the small intestine.  SIBO has been linked to fibromyalgia, irritable bowel syndrome, and rosacea.
  4. Leptin (the hormone that regulates fat in the body) could become compromised because of hypoglycemia (see #3).  The last thing you want to do is make leptin angry—especially past the age of 30!
  5. From the micronutrient deficiencies (like Vitamin A) and dehydration, alcohol greatly affects the appearance of your skin.

 What do I advise when my clients ask me how to drink healthfully?  There is no real “healthful” way—unfortunately.  My recommendations to help avoid the serious pitfalls of drinking alcohol:

  1. If you’re going to drink alcohol, make sure your diet is 95% clean, filled with my list of 1 Ingredient Foods.
  2. Take Saccharomyces Boulardii for the small intestine.
  3. TakeLife Extension Anti-Alcohol Antioxidants before drinking alcohol.
  4. Consume fermented foods like kimchee and sauerkraut.
  5. Take my Kale Shots throughout the day for optimal liver health.
  6. Finally, schedule your next Digestive Health Detox to optimize gut microbiota.
Yours in Health,
Stella Metsovas B.S., CCN

 

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Good Parenting at the Genetic Level: How Your Diet Affects Your Family

On November 28, 2012, In Health News, by Stella Metsovas
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Heard the saying that you are what you eat? Well, according to scientists, it’s true. But it’s not that simple. Recent studies show that while we are a product of what we eat, we are also a product of what our parents and grandparents ate, too.

Epigenetics

Why exactly are we affected by the dietary choices of our relatives? Scientists say the answer lies in epigenetics.  Epigenetics is the study of changes in gene activity due to outside, environmental factors. These changes do not occur in the actual genetic code. Instead, they occur in the cellular material, such as enzymes and proteins, which surround DNA.

Your children and grandchildren can inherit these changes! The influence of diet and epigenetics has been shown, for example, in children born to mothers during famine, like the WWII famine in the Netherlands. These children, whose mothers faced malnutrition, had increased chances of health problems throughout their lifetimes.

 

The Effects of a Poor Diet

 

If you want to feel and look your best, your diet is the answer. A poor diet can impact your inner health and outer appearance, along with those of your descendants. Eating right can postpone aging and improve your quality of life. If you consume an unhealthy diet, however, you will find yourself at an increased risk for high blood pressure, diabetes, and cancer, among other things.

 

Poor dietary choices can cause your physical appearance to suffer as well. You can choose from hundreds of face creams, so-called magic potions, and anti-aging concoctions to improve your appearance, but real beauty comes from within by consuming nutrient-rich foods. Refined sugars and salt lead to puffiness, sagging, and wrinkles, while nutrient and antioxidant-rich foods can increase collagen production, detoxify cells, promote skin repair, and slow down aging.

 

Lack of nutrients can negatively change the DNA environment, increasing your risk for metabolic syndrome, various diseases, and poor aging. An unhealthy diet can lead your offspring to inherit these genetic changes and experience the same internal and external health consequences.

 Top Dietary Recommendations for Healthy Genes

  • Replace all packaged foods with those that either grow from the ground or make a sound!  
  • Choose foods with essential fatty acids like sardines, walnuts, grass-fed beef and eggs.
  • Be sure to consume power foods high in antioxidants, minerals, and vitamins, such as: kale, berries, cucumber and sweet potatoes. 
  • Consume naturally fermented foods to optimize digestion.  Top picks: sauerkraut and kimchi.
  • Take at least 8,000 steps-per-day for optimal circulatory benefits.
  • Be cautious of all topical skincare products–most contain chemicals known to disrupt your internal ecosystem. 
To learn more about my prescribed–diet for a lifetime–log on here: Paleo Mediterranean Diet .  Choosing a healthy diet is an investment in your future and your family’s – your genes and progeny will thank you.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Lauren Ball

 

References

http://www.cbsnews.com/8301-205_162-57481348/your-diet-affects-your-grandchildrens-dna-studies-say/?tag=socsh

http://www.ncbi.nlm.nih.gov/pubmed/19017762

http://www.sciencedaily.com/releases/2008/10/081030110959.htm

 http://www.time.com/time/magazine/article/0,9171,1952313,00.html

 

 

 

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5 Asian Superfoods for Health

On October 10, 2012, In Health News, by Stella Metsovas
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Kirby Koo

Lifestyle habits can be the key to cultivating one’s health. In Asia, the secret for our long life expectancies may lie in our diets. Here are 5 Asian superfoods that can help to improve health and wellness that can be incorporated in our diets.

1.    Gingko nuts. More commonly know as “Gingko biloba” or “銀杏／白果” in Chinese, is a nut that comes from the Maidenhair tree. It is known to improve blood circulation, enhance memory and prevent damage from free-radicals amongst many other benefits if consumed in moderation. We usually consume it in sweet soups with bean curd and ginger or in savory congee. However, this potent nut is not for everyone. If you are taking medication for any blood disorders or are pregnant, make sure to consult your doctor before consumption.

2.    Dried jujubes. Also know as a “red date” or “红枣” in Chinese, it is a fruit that comes from a shade tree. When dried, the jujube is higher in potassium, Vitamins B1&B2 and other minerals. It is believed to be antifungal, anti-inflammatory and also relieves stress. Additionally, a study has showed that jujubes also improve digestion. Often, it is used to soothe a sore throat in a tea made with dried jujubes and honey.  Other culinary uses include soups or in savory poultry stews.

3.    Wolfberries. More commonly known as “goji berries” or “枸杞” in Chinese, comes from the wolfberry plant. Harvested mainly in the northwest region of China, the goji berry has been deemed a superfruit for its high content of nutrients including various amino acids, minerals and essential vitamins. Due to its high anti-oxidant content, it also helps to prevent aging and improve the skin. Traditionally, it is used in Chinese health soups or stews as well as teas and dessert soups.

4.    Seaweed. A term to describe red, brown and green algae, in Chinese it is known as “紫菜”. Seawater and photosynthesis are the two elements needed to produce seaweed. Traditionally known for its high mineral content, it promotes a healthy thyroid, digestion and helps with recovery from common colds. In Japan, it is believed that consumption of seaweed helps to prevent the side effects of excess radiation exposure. Additionally, seaweed is great for the skin when consumed or applied on the face as a mask. Seaweed is consumed in savory soups such as miso or as a topping on noodle or rice dishes.

 A family recipe for to warm the soul

Gingko nuts, bean curd & barley dessert soup (白果腐竹薏米糖水)

 Great for dessert, and even breakfast (as an oatmeal-like meal). Just be cautious with the amount of rock sugar you add in, if you plan to consume it for other meals and not just dessert. 

 

Ingredients (4 people)

 - 20 gingko nuts (without their shells)

- 1/4 cup barley or pearl barley

- 2-3 sheets of dried bean curd

- 2 slices of ginger

- 8 cups water

- rock sugar to taste

- 2 eggs lightly beaten (optional)

 

Preparation Tips: 

- Soak the pearl barley in warm water for 30 minutes before cooking. 

- If you purchased gingko nuts with the shells on, after removing the hard shell, there is a light brown film that is quite tricky to remove. You can easily remove the film by soaking the nuts in hot water for 1 minute. 

- If you find the water is boiling too quickly and evaporating too fast, turn down the heat or add a little bit more water. 

 

Directions

1. Pour the water into the pot and bring to a boil. Add in barley, gingko nuts, ginger and boil for 1 hour, stirring occasionally on a medium flame.

2. After 1 hour, break the bean curd into smaller pieces and add it into the soup to boil on medium for 30 minutes.

3. 30 minutes later, turn the heat to high and let the soup come to a boil. Once boiling, stir in the beaten eggs lightly – make sure the soup is boiling before adding the egg!

4. Add rock sugar to taste and enjoy!

About Kirby Koo

Kirby Koo is a freelance writer and soon-to-be yoga instructor in Hong Kong. Inspired by her grandfather who was a doctor during the 1950s–1970s in Hong Kong, she incorporates both Chinese medicinal properties with Western medicine into her beauty DIY recipes. She can be contacted at www.kirby-koo.com.

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Free Your Feet with Barefoot Running

On September 20, 2012, In Health News, by Stella Metsovas
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It just might be time to leave behind your favorite pair of running shoes. While shoes offer protection from cuts, bruises, and the weather, our bodies are designed for running barefoot. Running shoes are a relatively new invention – for most of human history, barefoot running was the natural way to run.

 

Can’t imagine running without the added comfort of your athletic shoes? Well it turns out that chronic injuries, such as stress injuries, are more likely to occur with running shoes because shoes encourage the runner to land heel first. Also, with the added support of running shoes, the foot is unable to strengthen and support itself.

 

The Benefits of Barefoot

 

Barefoot running is essentially running using the ball of your foot. With barefoot running, the runner lands on the forefront of the foot and is able to adjust the impact of the landing due to increased sensitivity to the landing surface.

 

Running shoes provide too much support, reduce proprioception (the body’s awareness of itself to its surroundings), and add weight that slows the runner down. By encouraging the runner to land heel first, shoes also cause more hamstring injuries, knee pain, shin splints, stress fractures, ankle sprains, tendonitis, and plantar fasciitis.

 

The Proper Stride

 

 

Here are some tips on the proper stride for a happy landing:

  1. Bring one knee forward and the opposite elbow back, keeping the back straight
  2. As you move forward, imagine stepping over a large item, like a log
  3. The ankle should never extend further out than the knee
  4. Bring knees forward using the glutes and hips. The rest of the leg stays relaxed
  5. Position foot for landing so that the forefront will hit the ground first
  6. The heel comes down gently after the ball of the foot

 

If you’re interested in running using the ball of the foot, but you want a gradual transition, try minimalist running shoes. They are made of minimal fabric and mimic barefoot running while still providing protection from rocks and the weather. Also, start your barefoot journey by walking sans shoes first to condition of soles of the feet and gather a feel for exercising without footwear.

 

Watch Out for Overtraining

 

While running is a great way to stay in shape, overtraining the cardiovascular system can negatively affect your metabolism. Thanks to your body’s built-in protective mechanisms, when you push your body to the limits with overtraining, your body will do everything it can to save energy – which means less calorie expenditure and a slower metabolism. This can create a weight loss plateau or even weight gain.

 

Overtraining has also been found to cause increases in cell-free DNA, also called cfDNA. Cell-free DNA is commonly found in people with chronic diseases. Chronic resistance training, just like chronic disease, can cause acute bodily stress and induce chronic inflammation. Inflammation is never good for proper digestion! Avoid overtraining by taking it easy and giving the muscles a rest when needed.

 

As long as you evade overtraining, barefoot running may be right for you! You will strengthen the muscles, tendons, and ligaments of the feet and develop a natural running gait prone to less injury.

 

How to Tell if You Are Overtraining?

  1. Purchase a heart rate monitor like the HRT-FIT by New Balance to adjust your training load.  
  2. Take a peek at Mark Sisson’s 8 Signs
  3. Read this post of heart rate and overtraining 

 

Yours In Health,

Stella Metsovas B.S., CCN

Staff Writer: Lauren Ball 

 

 

References

 

http://awomanshealth.com/the-pitfalls-of-overtraining/

 

http://sportsmedicine.about.com/cs/conditioning/a/aa062200a.htm

 

http://www.mayoclinic.com/health/shin-splints/DS00271

 

http://www.ncbi.nlm.nih.gov/pubmed/22694348

 

http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004438/

 

http://www.rei.com/learn/expert-advice/how-to-choose-barefoot-minimalist-running-shoes.html

 

 

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