Nutrition | Stella Metsovas Nutrition Expert & Gut Health Specialist

Top 10 Gut Cleansing Foods

On March 13, 2013, In Nutrition, by Stella Metsovas
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I believe the gut holds many keys to unlocking our destiny.  From the recent article published in Men’s Health featuring  my Bacteria Diet, the Digestive Health Detox, to radio interviews and cooking segments—the gut is where I’m putting all my focus in research.  The super-bugs and pathogenic gut bacteria that plague us today are concerning; how do we protect the delicate balance in our digestive tract from modern diet and lifestyle factors (i.e., pollution, processed foods, overuse of medications, etcetera)? 

Authoring a book has been one of the most difficult accomplishments in my life—even more exhausting than 6-hour days in the pool.  In the past, I’ve been approached  to package up a Skinny Bitch-style book and humbly declined (bravo to those ladies, it’s not for me though).  My goal for this book was to have it read well by following the writing style of the great, Gary Taubes.   Most aspects of the book will focus on how to best absorb and assimilate nutrients found naturally in our food, to adopting a Paleo-Mediterranean diet as your core dietary template, selecting certain foods to consume on a daily & weekly basis for detoxification, key supplements for digestive health, rotation methods in detoxifying the gut, testing, and more.  The book will interact with you live ‘in demand’, and by social interactions through media and apps. 

 The Top 10 Gut-Cleansing Foods is a subchapter within the book consisting of more than 100+ recommendations of what exactly you should consume for optimal digestive health.  Key topics will address the crucial functioning of your intestines by using specific foods for intestinal cleansing, along with the worst offending foods to stay clear from. I’m very excited to showcase years of research through case studies and the future promise of what’s to come inside our gut microbiome.

1) Lemons

2) Chia or Flax Seeds

3) Coconut Oil

4) Pumpkin Seeds

5) Garlic

6) Sauerkraut or Kimchi (produced old-world style)

7) Kale

8) Sea Vegetables

9) Fish (from clean waters, preferably smaller, like sardines)

10) Homemade broth

 

 

 

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Finding “The One”- Adding One Ingredient Foods to Your Diet

On January 31, 2013, In Nutrition, by Stella Metsovas
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Our health is the most important thing we have- without it we cannot accomplish any of the goals we set for ourselves or reach the lifetime milestones we so desire. Many of us want to find “The One”, our special someone, but what about finding what’s right for our gut, and by extension, our health? After all, 80% of our immunity lies in our gut. It’s our first line of defense against the microbes we potentially ingest. And it’s what allows us to boost our immunity. When you fear getting a cold, you drink some orange juice or down some Emergen-C. All digested and allowed into your body by your gut. Yet we’re perfectly happy to ingest foods that are processed hybrids of many ingredients, to the detriment of our health. According to Dr. Nguyen, Kamar and Depaolo of the Keck School of Medicine, our intestines are extremely complex and “must maintain tolerance to innocuous food antigens and commensal microbiota while being also able to mount inflammatory responses against invading pathogenic microorganisms.” So our gut has to walk a tight rope, and perform a delicate balancing act between tolerating the antigens that aren’t harmful to us and being able to react defensively towards those pathogens that do seek to cause us harm. Any perturbation of this balancing act can lead to deregulation of these response mechanisms, inappropriate immune responses and ultimately development of inflammatory disease.

 Within our guts we have TLRs, or Toll-Like Receptors. They respond to the presence of unknown antigens and are able to unleash an inflammatory response to what it perceives as infection in the gut. Processed foods possess antigens that may not be recognized as “harmless” by these receptors. If your gut doesn’t recognize the antigens in your processed food, an inflammatory reaction could occur. If this happens enough, you’ve developed an inflammatory disease. So how do we avoid this fate? By foregoing the processed meals of today and returning to the one-ingredient food of our paleolithic past.

Toll Like Receptors

 

 

One-ingredient foods are lacking in those pesky antigens that set off our TLR receptors. They’re the clear winning choice if you desire sustenance without the intestinal swelling and trauma. Filling your diet with one-ingredient foods like herbs, coconut oil (olive oil is also a great option), turkey, brown rice, broth, onions, garlic and lemons are always the core of my top food recommendations. Power foods also to include are cucumbers , broccoli, kale, swiss chard, various berries (think blueberry), and salmon are key to optimizing digestion.  I also recommend these foods specifically for detoxification purposes. Take the blueberry for example: daily ingestion of the blueberry boosts your immune system capabilities and reduces inflammation, not just in the gut but also throughout the body. “Acute ingestion [of blueberries] reduces oxidative stress and increases anti-inflammatory cytokines” (McAnulty). It’s such a super food it’s been suggested as a pre and post exercise snack, to avoid aches and swollen muscles the next day. They are also rich in antioxidants known as anthocyanins, found in any berry with blue/purple/black shades, which have been found to have potentially significant health benefits, including the ability to combat free radicals and other harmful oxidants.

As you all probably know from reading my articles, I believe in extra virgin, cold-pressed 0live oil, which has long been extolled as the king of oils. Dr. Pelucchi and associates of a pharmacological institute in Milan Italy note the high life expectancies of those who ingest a Mediterranean diet. We’ve all heard the rumors and rumblings about the “magic” of the long-lived Italians and their deliciously healthy meals. Their secret ingredient? Olive oil and minimally processed foods. Pelucchi studied the effects of the Mediterranean diet on the risk of cancer amongst native Italians and found that “Olive oil and unsaturated fats, which are typical aspects of the Mediterranean diet, were inversely related to the risk of several cancers, particularly of the upper aerodigestive tract”. Simply by switching out processed foods that contain mostly saturated, rancid- fats–opting for coconut and olive oil instead–can potentially decrease your risk of cancer, particularly of the digestive variety. Now we know that olive oil is a heart healthy choice, and now a gut healthy option as well, there’s no reason not to love the olive!

We live in a fairly well educated society, we’re in the know about how often we need to exercise, to avoid that Big Mac and to wash our hands more often when it’s flu season. But staying healthy is becoming more complicated by the day, the right choices hidden behind easily available foods with questionable ingredients. Your gut does it’s best to do right by you, and combat all the antigens and microbes you’re exposed to. It’s time to help it stay in balance, by incorporating more one-ingredient foods into your diet. With a wide range of options from turkey to kale to blueberries and olive oil, you’re hardly limited. And when they have the ability to prevent cancer, lengthen your life, decrease inflammation and combat the blues you’ve really got nothing to lose. So find your edible “One”, or as many “ones” as you can. Your gut, and your immune system, will thank you for it. 

Try a healthy, one ingredient recipe like my Chicken with Herbes de Provence. 

 Yours in Health,

Stella Metsovas

Staff Writer: Hannah Rivera  

 Works Cited
  • Komori, T, et al. “Effects of citrus fragrance on immune function and depressive states.”Neuroimmunomodulation2.3  (1995): 174-80.Pubmed.com. Web. 1  Jan.  <http://www.ncbi.nlm.nih.gov/pubmed/8646568>.
  • McAnulty, L S., et al. “Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of running.”Applied Physiology, Nutrition and Metabolism36.6  (2011): 976-84.Pubmed.com. Web. 1  Jan.  <http://www.ncbi.nlm.nih.gov/pubmed?term=blueberries%20and%20immune%20health>.
  • Sterling, Marilyn, et al. “Anthocyanins.”Nutrition Science News(2011):PatientMedia.org. Web. 1  Jan.  <http://www.chiro.org/nutrition/FULL/Anthocyanins.shtml>.
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Do GMOs Cause Digestive Disorders?

On November 13, 2012, In Nutrition, by Stella Metsovas
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The food threat that worries your doctor may very easily be foods containing genetically modified organisms. Needless to say, there are probably some GMO-containing foods stocking your kitchen pantry. So what exactly is a genetically modified organism? GMOs are organisms whose genetic material has been altered using genetic engineering methods. They can include microorganisms like yeast and bacteria, along with fish and plants, among others. GMOs form the basis of genetically modified foods. For example, genetically modified microorganisms are regularly used as sources of enzymes during the manufacture of various processed foods.

While altering the DNA of organisms in order to improve the nutrition and/or quality of food seems plausible in theory, GMOs may actually be causing more harm than good. In the realm of digestion, there appears to be a startling correlation between the addition of GMOs within foods and the increase in digestive disorders. Why might this be? Possibly because the digestive tract is the first and largest point of contact for GM foods once they enter the body.

 

Digestive Health & GMO’s 

The Possible Link Between GMOs and Digestive Disorders

Ever since GMOs have entered the food supply, numbers of irritable bowel syndrome, Crohn’s disease, ulcerative colitis, leaky gut syndrome, constipation, and acid reflux have sharply risen. While no causal relationship has been found, one argument claims that a likely culprit is the Bt toxin (Bacillus thuringiensis). Registered as a pesticide with the EPA, the bacteria is added to food crops, like corn, so that insects that try to eat the crop ingest the toxin and die. Proponents of the Bt toxin as a possible instigator of digestive disorders argue that plants modified to have the Bt toxin become a toxin as well. And when humans consume the plants, the Bt toxin enters their digestive tract – causing harmful consequences 

Another possible issue with GMOs is a chain reaction of digestive illnesses. In other words, the prevalence of GMOs and the Bt toxin in our diets causes leaky gut syndrome, which increases overall inflammation within the digestive tract, essentially opening the door for the series of illnesses listed above to develop.

In addition, new research has suggested the use of Roundup in GMO (a pesticide) crops contain plant-derived xenoestrogens that have been linked to carcinogenic transformation through the disruptions of human hormonal metabolism.  You are basically bombarding your digestive system with undesirable amounts of estrogen-promoting hormones.  

 GMOs and Gluten Sensitivity

Alterations to the wheat crop are commonplace in the United States, leading many to see a link between gluten sensitivities and crop modifications. One possible reason may lie in the fact that genetically modified wheat is not actually wheat in its natural state. Instead, it’s altered wheat that could technically be considered fake food – deeming it potentially allergenic and irritating to the digestive tract. Also, genetically modified wheat may have more gluten than regular wheat, aggravating gluten sensitivity even more.

How to Avoid GMO Foods

 Soy, wheat, corn, canola, and sugar beats make up the majority of food crops containing GMOs. As most experts recommend avoiding GMOs and genetically modified foods due to the possibility of digestive disorders, exercise caution when eating the crops listed above.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Lauren Ball 

References

http://www.ncbi.nlm.nih.gov/pubmed/17346434 

http://www.ncbi.nlm.nih.gov/pubmed/23009001

http://www.livestrong.com/article/550916-digestive-problems-and-gm-wheat/

 http://www.organicauthority.com/health/do-gmos-cause-gluten-intolerance.html?utm_source=dlvr.it&utm_medium=twitter

 

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Uncovering Epigenetics: What You Need to Know Now

On September 26, 2012, In Nutrition, by Stella Metsovas
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 The study of epigenetics is the latest and greatest scientific breakthrough in the field of genetics. It is commonly known that DNA, the carrier of genetic information, is inherited and passed on from one generation to the next. Previously, scientists believed DNA was the only thing that could be inherited. However, with growing research in epigenetics, scientists are beginning to understand that genetics are not as simple as passing on DNA to offspring.

 

Epigenetics is the study of how outside, environmental factors control, change, and affect gene regulation and activity. In other words, the environment can change how genes are expressed. 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.

 

The Latest Research in Epigenetics

 

Dr. David Crews of the University of Texas at Austin recently published an article on epigenetic transgenerational inheritance. In an interview with Natural News, Dr. Crews explains how epigenetic influences of older generations can be inherited by younger generations. In simpler terms, this means that changes in your grandmother’s gene expression due to the environment she was exposed to are heritable and could be directly influencing the way your genes are being controlled today.

 

Dr. Crews shares how in every individual’s life, he/she is influenced by what was inherited and what has been experienced during day-to-day living. The experiences and exposures of everyday living are what constitute epigenetics. For example, imagine if your parent was diagnosed with cancer. You would be aware that this could mean you may have a genetic predisposition to cancer. However, thanks to epigenetics, this also means that it may not be a genetic predisposition, but rather, your parent may have been exposed to cancer causing chemicals that affected the area surrounding the DNA. Which also means that you may have inherited these affects, and your offspring may inherit these affects as well.

 

Maternal Nutrition

 

In the interview, Dr. Crews goes on to describe three periods of extreme sensitivity to the outside world. The first is the prenatal period, the second is the postnatal period during infancy, and the third is during adolescence. The environment of a pregnant mother, including her nutrition and diet, can greatly affect how her and her baby’s genes are regulated.

 

You are what your mother ate during her pregnancy. A study in the FASEB Journal found that if your mother ate improperly during her pregnancy, you are more likely to be struck by diabetes, cardiovascular problems, growth retardation, obesity, etc. The study showed how when rats were exposed to a poor diet while in the womb, they entered the world primed to continue living in an environment with poor nutrition – this led them to be of a smaller stature and increased their risk of many serious health problems. Scientists believe that this same situation applies to humans because the same cellular mechanisms occur in rats and people.

 

Everyone wants healthy children right? Well, to ensure that your kids are as healthy as possible, consume a well-balanced diet and avoid processed, impure, and modified foods. This is also where choosing organic food options comes into play. Organic is always best because it has not been exposed to the pesticides, chemical fertilizers, and chemical additives that can compromise the genetic environment.

 

Adolescence

 

The effects of prenatal development and exposure carry over into adolescence. Dr. Crews’ study found that adolescents who were exposed to chemicals and/or poor nutrition during prenatal development behaved very differently than those less affected by the epigenetic mechanism.

 

In a sense, nutrition during pregnancy has a domino effect that can classify as either positive or negative. Because experiences during adolescence shape how adults respond, react, and approach today’s challenges and situations, eating right during pregnancy may set your children up to experience a positive adolescence, which in turn will lead to less stress and a healthier genetic environment. On the other hand, the study found that poor nutrition during pregnancy led the adolescents to behave almost neurotically, with more autistic and anxiety-like behaviors.

 

Obesity

 

Dr. Crews also touched on the current issue of BPA found in many plastic and canned items, such as canned food, formula, and plastic water bottles and baby bottles. BPA is a synthetic, organic compound used during the manufacturing process that seems to have a large imprint when it comes to epigenetics. One study found that in a group of genetically identical mice, the mice exposed to BPA during the prenatal period and during the early years of life were growing up to be obese.

 

The study also found that nutrition has a protective element. Supplementing the mothers’ diets with important vitamins and antioxidants, such as vitamin B12 and folic acid, was found to counteract the consequences of BPA to an extent.

 

What You Need to Know

 

The epigenetic mechanism clearly demonstrates how profound of an effect the environment can have on gene activity and expression. Within your everyday environment, nutrition plays a large role. Therefore, 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://tv.naturalnews.com/v.asp?v=81C330EC0311060BEB98A7C005C57B3A

 

http://www.nature.com/scitable/topicpage/obesity-epigenetics-and-gene-regulation-927

 

http://www.sciencedaily.com/releases/2009/04/090413150743.htm

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Healing Your Gut Feeling: Why Digestion Should Be Your Top Priority

On September 9, 2012, In Nutrition, by Stella Metsovas
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“All disease begins in the gut” – Hippocrates

 

Researchers today are beginning to understand just how right Hippocrates was. In fact, gut health is critical to overall health. An unhealthy gut contributes to a wide range of diseases including allergies, asthma, autoimmune diseases, arthritis, autism, chronic fatigue, and cancer.Most people, physicians included, are unaware that digestive problems extend throughout the entire body. Most of us could fix our chronic health problems by fixing our guts. However, over 100 million Americans suffer from digestive disorders that include diarrhea, constipation, bloating, irritable bowel syndrome, gas, heartburn, and acid reflux. This is why improving intestinal health may in fact be one of the 21st century’s most important medical goals.


 

The digestive tract has three main functions: to digest food, to absorb and distribute nutrients, and to prevent toxins from entering the body.  When working correctly, a healthy gut determines what nutrients to absorb and what toxins to keep out. Sounds easy enough right? Not quite. Optimal digestion depends on a few factors.  First, bacteria play a major role in the gut. A mind-blowing 100 trillion bacteria call our guts home. Friendly bacteria aid in food breakdown, help produce vitamins, and regulate metabolism and hormones. Bad bacteria, however, can wreak havoc by shifting the makeup of the gut flora. The American College of Physicians found that the usage of antibiotics might cause alterations in gut flora that “may be important in the pathophysiology of irritable bowel syndrome (IBS).”  Second, the digestive lining acts as part of our immune system by preventing toxins from entering the bloodstream and lymph. This lining is only one cell thick! Should this barrier become damaged, the immune system may go into overdrive and food intolerances and allergies may result, along with illness and inflammation. The small intestine measures roughly 20 to 25 feet long, so just imagine the vast surface area susceptible to leaky gut syndrome.  Third, the gut must remove the byproducts of metabolism and seek out vitamins and minerals within food. The byproducts of metabolism can become toxic if you suffer from constipation. If the gut fails to absorb vitamins and minerals, the body and brain will starve for nutrients.

According to Science magazine, these tasks of the digestive tract “appear to be breaking down, with chronic inflammatory diseases of the gut commonplace.” If you suffer from any digestive disorders or chronic health issues, your gut may be responsible and in need of some TLC.

To-Do For a Healthy Gut

  1. Choose a diet high in fiber, nutrients, and healthy fats, such as avocados and Omega-3s
  2. Take probiotic supplements to help restore healthy bacteria
  3. Find a qualified, licensed clinician (like a Naturopathic Doctor) and treat any intestinal pathogens, such as yeast and parasites. 
  4. Take digestive enzymes to facilitate the breakdown of food into fuel
References
  •  http://digestive.niddk.nih.gov/statistics/statistics.aspx
  •  http://www.livestrong.com/article/394255-digestion-bloating-and-food-intolerances/
  • http://www.webmd.com/digestive-disorders/tc/probiotics-topic-overview
  •   http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet
  •   http://www.webmd.com/heartburn-gerd/your-digestive-system
  • Millward C, Ferriter M, Calver S, Connell-Jones G. Gluten- and casein-free diets for autistic spectrum disorder. Cochrane Database Syst Rev. 2004;(2):CD003498. Review
  • Pimentel M, Park S, Mirocha J, Kane SV, Kong Y. The effect of a nonabsorbed oral antibiotic (rifaximin) on the symptoms of the irritable bowel syndrome: a randomized trial. Ann Intern Med. 2006 Oct 17;145(8):557-6
  • Thomas T. MacDonald and Giovanni Monteleone Immunity, Inflammation, and Allergy in the Gut, Science 25 March 2005 307: 1920-1925
Yours in Health,
Stella Metsovas B.S., CCN
 

 

 
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Chia: The Super Seed

On August 13, 2012, In Nutrition, by Stella Metsovas
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Chia has become very popular in recent years. You may have seen Chia growing in the famous Chia Pets, but most recently, Chia has gained popularity due to its nutritious seeds. The seeds are being called one of the latest ‘superfoods’ because they’re an excellent source of fiber, antioxidants, calcium, and Omega-3 fatty acids.

 Known scientifically as Salvia hispanica, Chia is a member of the mint family with a rich history in Mexico. They were a staple in the Mayan and Aztec diet, used mostly as maize for basic survival. Today, Chia Seeds are sought out throughout the world for their proteins, fats, and fiber.

 Chia Seeds just made the news when the defensive end for the Panthers, Thomas Keiser, admitted to eating two to three tablespoons of Chia Seeds everyday during practice in order to stay hydrated. He uses Chia because “it helps hydrate you, because it absorbs 10 times its weight in water.” His teammates think he’s weird for using Chia Seeds, but Thomas Keiser has the right idea.

 

Flaxseed vs. Chia Seeds

Like Chia Seeds, Flaxseed is also high in Omega-3s, fiber, and antioxidants. While flaxseed is a well-known powerful plant food, Chia Seeds may actually be the winner.

Chia Seeds, like others nuts and seeds, are low in saturated fat and cholesterol. One ounce of Chia Seeds has 5.0 grams of Omega-3s, and Flaxseed has 4.7 grams per one ounce. One ounce of the Chia Seeds has 10.7 grams of dietary fiber – almost double that of flax, which has about 5.6 grams of fiber.

While Flaxseed can deteriorate over time, Chia Seeds’ extra high antioxidant levels prevent deterioration and allow for long-term storage. Flaxseed also must be ground up in order to make its nutrients available to the body, whereas Chia Seeds can be consumed while whole.

Scientists are also finding that when in the stomach, Chia Seeds form a gel that slows down digestion and the conversion of carbs to sugar. This means you’ll feel fuller for longer, have energy for longer, and avoid a blood sugar spike.

 

Top 10 Benefits of Chia Seeds

  1. Chia Seeds are an excellent source of Omega-3s – they have more of the fatty acids than salmon!
  2. Chia Seeds are also high in Omega-6 fatty acids – which are necessary to build new cells
  3. Chia Seeds are high in phosphorus, magnesium, iron, zinc, potassium, and copper
  4. Chia Seeds are full of antioxidants – more antioxidants than blueberries!
  5. Because they form a gel, Chia Seeds help stabilize blood sugar levels
  6. Chia Seeds can absorb 10-12 times their weight in water, helping to regulate bodily fluids and keep you hydrated
  7. Chia Seeds are high in fiber (42% DV) – a nutrient most Americans do not get enough of
  8. Chia Seeds are full of soluble fiber that can help lower cholesterol levels
  9. As a plant-based source of protein, Chia Seeds provide steady energy
  10. By weight, Chia Seeds have more calcium than whole milk
 
Stella’s Chia Power Bowl 

Ingredients 

  1. 1 ½ cups Unsweetened Coconut Milk
  2. 2 Tablespoons Soaked Chia Seeds
  3. Handful Fresh Berries
  4. Protein Supplement of your Choice (Whey Concentrate or Hemp are my favorites)
  5. 1 Serving Raw Nuts

Directions

  1. Mix all ingredients in a cereal bowl—enjoy!
  2. Can also be used as a smoothie if you’re on the go by blending in a high efficiency blender. To spruce up the nutritional content of your smoothie—add a handful of kale.

Preparation time: 5 minute(s)

Diet tags: Low calorie, Reduced carbohydrate, High protein, Gluten free, Raw

Number of servings (yield): 1

null 5 null:  ★★★★★ 1 review(s)

Copyright © www.stellametsovas.com
Recipe by Stella Metsovas 

 Yours in Health,
 
Stella Metsovas B.S.,CCN
 

 

References

 

http://thechart.blogs.cnn.com/2011/04/29/are-chia-seeds-a-superfood/

 

http://www.cbssports.com/nfl/blog/eye-on-football/19768007/panthers-de-thomas-keiser-ingesting-chia-pet-seeds-to-stay-hydrated

 

http://www.drweil.com/drw/u/QAA365093/Chia-for-Health.html

 

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Curious About Ingredients Found in Protein Bars?

On July 30, 2012, In Nutrition, by Stella Metsovas
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Many people tend to make the big mistake of falling for gimmicky nutritional claims. You know, the ones often found on the front of food products. How many times have you seen “low fat” or “heart-healthy” laced across the shelves of your grocery store? These terms are very loosely thrown around to say the least. Even the nutritional facts can be deceiving since not all calories, carbs, fat, etc. are created equal.

Our latest reminder of this problem is the popular line of Muscle Milk sports bars and beverages. Cytosport, the company that manufactures these products, is currently in the middle of a lawsuit for making claims such “Healthy, Sustained Energy”, “0g Trans Fat”, “Healthy Fats”, and “Good Carbohydrates”, when in fact the products contain copious amounts of refined and artificial sugars and processed fats.

Real Ingredients Found in Protein Bars

 

As you can see in the above pictures of Muscle Milk Bars, the product tries to sound as healthy as possible with words such “natural”, “genuine”, “lean”, “healthy, sustained energy”, and “0g trans fat.” Now, let’s take a look at the ingredients found in a Muscle Milk Bar. First of all, if the food’s list of ingredients resembles a college thesis, you probably shouldn’t be consuming it. It usually indicates a highly refined and processed product.

Ingredient Listing 

Soy Protein Isolate, Evaporated Cane Juice, Fractionated Palm Kernel Oil, Hydrolyzed Gelatin, Peanuts, Milk Protein Isolate, Corn Syrup, Glycerine, Polydextrose, Water, Nonfat Dry Milk, Invert Sugar, Soybeans, Sugar, Whey Protein Isolate, Peanut Flour, Milk Protein Concentrate, Cocoa Powder, Natural And Artificial Flavors, Fructose, Soy Lecithin, Cocoa Processed With Alkali, Rice Starch, Partially Hydrogenated Palm Oil, Salt, Sucralose, Butter, Honey, Modified Potato Starch, Xanthan Gum, Peanut And/Or Canola And/Or Soybean Oil, Wheat, Almonds, Cashews, Pecans, Hazelnuts, Walnuts.

 

Soy protein isolate, milk protein isolate, whey protein isolate, milk protein concentrate:  These are the primary sources of protein.

 

Evaporated cane juice, corn syrup, polydextrose, invert sugar, sugar, fructose, sucralose: These are the primary sweeteners of the product, and they are the absolute opposite of “healthy, sustained energy.” Aside from cane juice, the rest are highly refined and all of them contribute to obesity.

 

Fractionated palm kernel oil, partially hydrogenated palm oil, butter, peanut and/or canola and/or soybean oil: These are the sources of fats. Fractionated palm kernel oil is palm kernel oil that has been heat processed to remove most of the unsaturated fats. What’s left is palm kernel oil with a higher fraction of saturated fat to prevent the chocolate from melting and increase shelf life. Partially hydrogenated palm oil is also a killer. Hydrogenation is what creates trans fats.

 

Modified potato starch, xanthan gum, soy lecithin, rice starch, glycerine: These are tell-tale signs of refined foods. Their purpose is to stabilize, emulsify, or thicken foods.  In a study, xanthan gum was shown to cause respiratory problems. [1]

 

The lesson to be learned here is that you should really look into what goes into your food. Do not simply trust what they say on the front of their labels and the various marketing ploys they attempt. Instead, look at the list of ingredients. You’d be surprised at how much your health will improve by simply switching to products that contain whole, recognizable, and unrefined ingredients.  

 

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Clement Tran 

 1. Sargent, EV.; Adolph, J.; Clemmons, MK.; Kirk, GD.; Pena, BM.; Fedoruk, MJ. (Jul 1990). “Evaluation of flu-like symptoms in workers handling xanthan gum powder”. J Occup Med 32 (7): 625–30.DOI:10.1097/00043764-199007000-00014. PMID 2391577.

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What are Essential Fatty Acids?

On June 22, 2012, In Nutrition, by Stella Metsovas
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You’ll find this term in the titles of many supplements. Look on the back of the label and you’ll see even more terms such as DHA, ALA, GLA, etc. So what exactly do you need to know?  Essential fatty acids, or EFAs, are simply fats that cannot be synthesized by the body and must be obtained from diet. Omega-6 and omega-3 fatty acids are the only two currently known essential fatty acids. Terms such as DHA and GLA describe different types of EFAs.

DHA and omega 3 fatty acids

With the politically correct dietary guidelines always changing, you might find yourself asking this question: Are they just another fad or are they the real deal? The general consensus is that omega-3 fatty acids play vital roles in brain function as well as normal growth and development. They have also become very popular for their potential role in reducing the risk of heart disease. For example, the American Heart Association recommends eating fish with omega 3 at least twice per week. But don’t just take their word for it. Consider the fact that the modern American diet contains excessive amounts of omega-6′s and is deficient in omega-3′s. One study found that the ratio of omega-6 to omega-3 increased from 6.4 in 1909 to 10.0 in 1999. Nowadays, it is not uncommon to see diets going as high as 30 to 1. The optimal ratio, thought to be 4 to 1 or lower, can be found in the diets of native populations that contain no refined vegetable oils which are high in omega-6 fatty acids. For example, the traditional Inuit diet contains large amounts of fat from seafood, yet heart disease is virtually absent from these populations. DHA, a type of omega-3 fatty acid that is the most abundant omega-3 fatty acid in the brain and retina, may be of particular interest. For one, it has been found that fish oil higher in DHA than EPA could help fight neurodegenerative and autoimmune diseases.

Fish with omega 3

Fish are undoubtedly among the best foods with omega 3. According to the American Heart Association, “fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have demonstrated benefits at reducing heart disease.” When comparing these fish, the levels of omega 3 in salmon are highest. Including plenty salmon in your diet will insure that you get enough omega 3′s.

Omega 3 in chia seed

Most of us know this seed from Chia Pets, the clay animals with Chia seeds covering their bodies. But it is a little known fact that these seeds may have tremendous nutritional value, particularly their high levels of omega-3′s. One study explored the chia seed as a potential sports enhancer. It found that athletes substituting chia seeds for Gatorade in the carbohydrate loading phase performed just as well, but of course were able to include healthy omega-3′s while decreasing their intake of sugar.

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Top 5 Tips to Make Your Gut Bacteria Healthy

On March 7, 2012, In Nutrition, by Stella Metsovas
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Gut Bacteria & Obesity

 

 How to Make Your Gut Bacteria Healthy

1) Your diet is key to maintaining optimal gut health.  In my opinion, the best ‘diet’ to follow combines both principles of the Paleolithic and Mediterranean Diets.  More about my Paleo Mediterranean Method can be found here.

2) Go on a modified low – allergenic cleanse every few months.  More about that, here.

3) Keep all sugars out of your dietary intake (yes, even agave nectar).

4) Supplement with a Multi-Probiotic (look for more than 5 bacterial strains).  I recommend Garden Of Life’s Raw Probiotic

5) Supplementing with enzymes could also help improve digestion, making your gut bacteria more favorable.

 

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New Product Alert: Ninja Kitchen System 1100

On February 14, 2012, In Nutrition, by Stella Metsovas
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High performance blenders are now in demand because of all the detox-diets that dominate bookshelves and world wide web.  I’ve been using the Vitamix for quite some time (over 15 years to be exact) and wanted to recommend a comparable version that wouldn’t break the piggy-bank. To my surprise, the Ninja Kitchen System 1100 provided mostly every option I wanted in a blender and food processor, costing only $160.00 in comparison to others at $450.00 plus. I tested my Super Green Smoothie recipe (see below) to gage if the RPM’s were strong enough to pulsate the fibers in all the veggies I add.  Sure enough, not only did the Ninja break down the veggie fibers, the smoothie was also frothy–a huge plus in the world of smoothie and vegetable juicing.  
  • 1100 watts (compared to 1380 for the leading manufacturer)
  • Extra Large 72 ounce pitcher 
  • 40 ounce processor bowl (can also serve as a food processor
  • More about the Ninja can be found here.

Stella’s Super Green Smoothie

  

  1. Handful Organic, Fresh or Frozen Berries
  2. 1 Tablespoon Dried Coconut (No Sulfur/Unsweetened)
  3. 1 or 2 scoops Protein Supplement Favorites include: Jarrow Unflavored Whey Protein from Concentrate, Hemp Protein Powder, Egg White Protein
  4. 1 scoop Garden of Life Superseed or Chia Seeds
  5. 1 /2 cup Frozen Spinach or Fresh Greens (choice)
  6. 1 cup So Delicious Coconut Milk
  7. Pure Water
Blend all ingredients together, adding water to your desired consistency.

Preparation time: 2 minute(s)

Diet tags: Low calorie, Reduced carbohydrate, High protein, Gluten free, Raw

Number of servings (yield): 1

5 :  ★★★★★ 1 review(s)

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