How does fiber help?

It does four very special things to aid weight loss:

1. Fiber helps you reduce caloric intake because it curbs your appetite.

2. Fiber helps reduce the absorption of calories from food. This is referred to as the Fiber Flush Effect. (See number 2 below.)

3. Fiber-rich foods are low-energy-density foods. This means you get to eat a lot of fiber-rich food without eating many calories.

4. Fiber slows down your body’s conversion of carbohydrates to sugar. This helps stabilize blood glucose levels and helps you lose weight.

These four factors make fiber a fantastic ‘secret weapon’ in the fight against fat!

1. Fiber and Hunger

There is a powerful hormone that helps regulate your satiety (the feeling of fullness that stops the hunger that causes you to eat). That hormone is cholecystokinin (CCK). The great news is that fiber causes increased production and prolonged activity of the hormone CCK. Eating a diet that is high in fiber will leave you feeling full and satisfied while reducing your caloric intake. Since fiber prolongs the activity of CCK, you will feel fuller longer, and your cravings will diminish.

2. The Fiber Flush Effect

A high-fiber diet can bind to calories from protein and fat, helping you lose weight. In a U.S. Department of Agriculture study, researchers set a certain number of calories for subject groups and altered the fiber content. Results demonstrated that fewer calories were absorbed with increased fiber intake. It was found that people who consumed up to 36 grams of fiber a day absorbed 130 fewer daily calories. Over a year, that adds up to over 47,000 calories.

Since each pound of fat equals 3,500 calories, you will lose one pound every time you consume 3,500 fewer calories than you need.

3. Fiber is the Biggest Bang for Your Calorie Buck

Fiber-rich foods are low-energy-density foods – in other words, you get to eat a lot of food without eating many calories! For example, a bar of chocolate has more calories than a peach that weighs five times more than a chocolate bar. You will gain more weight and feel less full eating the chocolate than you will the peach. The peach will leave you feeling fuller with fewer calories because its fiber takes up more space and makes you feel fuller longer.

4. Fiber and Blood Chemistry Stability

Fiber helps slow down the conversion of carbohydrates to sugar, so high-fiber foods can help normalize blood sugar levels. Fiber also increases insulin sensitivity, which is the measure of how well cells respond to insulin and reduce the level of glucose. By eating a high-fiber diet, over time, your body will begin to use the glucose contained in the stored fat; in other words, your body will become more of a natural ‘fat-burning’ machine.

Increasing Your Fiber Intake

• Eat at least 2 cups of fruits and 2½ cups of vegetables daily. Fruits and vegetables that are high in fiber include beans, artichokes, sweet potatoes, pears, green peas, berries, prunes, figs and dates, spinach, apples, and oranges.
• Replace refined white bread with 100% whole-grain bread and cereals (cooked or dry). Eat brown rice instead of white rice. Eat more oatmeal. Snack on organic popcorn.
• When eating store-bought foods, check the nutrition information labels for the amounts of dietary fiber in each product. Aim for 4-5 grams of fiber per serving.
• Add 1/4 cup of wheat bran to foods such as cooked cereal, applesauce or meatloaf.
• Try a fiber supplement like Fiberus which has 6 grams of fiber per scoop and can be added to any food or beverage.

Read more about how to get more fiber

There is also a great website that I refer to regularly for nutritional information: nutritiondata.com. On Nutrition Data, you'll find detailed nutrition information, plus unique analysis tools that tell you more about how foods affect your health and make it easier to choose healthy foods.

References:

¹ Watson, B. 2007, The Fiber35 Diet: Nature's Weight Loss Secret, Free Press New York.
Image: bark

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The liver performs over 500 functions, holds about 13% of the body's blood supply at any given moment and filters over 1 liter of blood each minute! It is involved in the production of over 13,000 different chemicals and maintenance of over 2000 internal enzyme systems. It makes blood proteins, clotting proteins, lipoproteins, and 80% of our cholesterol. It filters blood, makes bile, makes and breaks down hormones, regulates blood sugar, and changes harmful toxins into substances that can be safely eliminated from the body. And this is just a small list of liver functions! If we lost this handy organ, we would die within 24 hours – so let’s take good care of it.

How the Liver Works

The liver detoxifies the body through a two-phase system, and to work properly, each of these phases needs specific vitamins, minerals, phytochemicals and amino acids.

Read more about detoxifying your body

During Phase I, toxins are neutralized and released into bile or made water-soluble so the kidneys can excrete them in the urine. When necessary, toxins are converted into more chemically active forms called active intermediaries, which can be more toxic than the original substance, and quite damaging if not promptly eliminated. The toxins are then converted a second time where they are combined with mineral compounds, amino acids, or other biochemicals that are water-soluble.

Phase II liver detoxification involves a process called conjugation, in which toxic substances are bound to other substances before being safely eliminated through bile or the kidneys and bladder. This phase detoxifies drugs, harmful food additives, and toxins from intestinal bacteria. It also eliminates steroid hormones, estrogen and thyroid hormones so they do not overload the body.

Foods to Help with the Detoxification Phases

It is important to get rid of or reduce free radicals during Phase I liver detoxification and there are many different antioxidants and phytochemicals that can help with this process. Foods that contain antioxidants and phytochemicals are fruits, vegetables and whole grains.

One of the most important antioxidants is an amino acid called glutathione. Glutathione is made by the body and found naturally found in foods such as garlic, onions, asparagus, watermelon, papaya, avocados and mushrooms.

During Phase II, foods high in sulfur compounds are needed to convert harmful chemicals into water-soluble substances. These would be foods such as cabbage, Brussels sprouts, broccoli, cauliflower, kale, turnips, lentils, beans, peas, garlic, onions and egg yolks.

Read more about organic sulfur

Chlorophyll can protect you from carcinogens like no other food or medicine can. It strengthens your cells, detoxifies your liver and bloodstream and chemically neutralizes polluting elements. Chlorophyll adds oxygen into the blood that is essential for optimal liver function and rejuvenation. One of the richest sources of chlorophyll is chlorella.

Full List of Foods to Support the Liver

• Dark green, leafy vegetables and orange, yellow, purple, and red colored fruits and vegetables contain living enzymes, fiber, vitamin C, natural antibiotic substances, and anti-cancer phytonutrients.
• Bitter foods like dandelion greens, mustard greens, bitter melon, Romaine lettuce and broccoli help to cleanse the liver.
• Herbs like dill, caraway seeds, garlic, onions, turmeric and cayenne can help protect the liver and are easy to use in cooking.
• Fruit and vegetable juices help to cleanse the liver. Some good choices are fresh green apple juice, grapefruit juice, cabbage juice, carrot juice, juice from dark leafy vegetables and wheat grass juice.
• Sea vegetables like wakame, kombu and hijiki as well as algae-type foods, such as spirulina and chlorella contain alginates which have been shown to protect cells from environmental toxins and radiation.
• Nutritional yeast provides liver support and is an excellent source of protein, B vitamins and folic acid.
• Lecithin granules help with fat metabolism and liver disease such as alcoholic fatty liver.
• Warm water with lemon every day will help cleanse the liver and assist the kidneys with elimination of toxins that the liver has broken down.

Helpful Supplements

• Vitamin C – antioxidant
• Beta-carotene -Vitamin A – antioxidant
• Vitamin E – antioxidant
• B-complex vitamins – aids in liver detoxification.

• Methionine – increases the fat removal in the liver.

• Zinc – important to the structure of cell membranes.
• Magnesium – essential in detoxification and energy production.
• Selenium – important in glutathione production, and a powerful antioxidant.
• Glutathione – major antioxidant and free-radical scavenger. Found in fresh fruits and vegetables.
• R+ Alpha Lipoic Acid – Aids in liver repair, protection and cellular regeneration.
• N-Acetyl-Cysteine – Helps the liver convert toxic substances, converts into glutathione and prevents glutathione depletion during toxic overload.

Read: Are Your Herbal Supplements Contaminated?

Helpful Herbs

• Dandelion (leaf and root)
• Garlic
• Bupleurum
• Oregon grape root
• Burdock root
• Turmeric
• Astragalus
• Milk Thistle (Silymarin)
• Licorice Root
• Yellow Dock
• Chlorella
• Nettles
• Black Radish
• Artichoke Leaf

The better we take care of our liver, the better it will take care of us. Cholesterol and blood sugar levels will improve, hormones will balance, skin will clear up, energy will be restored and you will just feel better. The liver is worth a little attention. That’s why it’s called LIVE-R!

Image: Paco CT

References
Balch, Phyllis A. (2006). Prescription for Nutritional Healing, 4th Edition. New York, New York: Avery.
http://www.nutrilligence.com/programs/liver_health2.html

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Detox With Lemon Water

First off, don’t push the panic button and overwhelm yourself, start slow and easy. Drinking warm water with fresh squeezed lemon or lime juice in the morning is a great start: it helps to purify the blood, gently cleanses and stimulates the liver; it liquefies bile and inhibits excess bile flow. It aids digestion, helps bowel elimination, it helps to lower blood pressure, alkalizes the body, helps to dilute uric acid (which can create arthritic pain or gout) and helps to reduce phlegm in the body. Lemons and limes are also a good source of citric acid, potassium, calcium, phosphorous and magnesium. Who would have thought such small fruits could pack such a big punch? And the list goes on… lemons and limes have also been shown to relieve symptoms of asthma, allergies and other respiratory problems, nourish brain and nerve cells (due to the potassium content), they help to dissolves gallstones, calcium deposits, kidney stones, and pancreatic stones and in pregnancy, they will help build strong bones in the child.

Cleanse Your Beauty Products

Reevaluate your morning routine. Look at the toxic load that you actually have control over; the shampoo, conditioner, hairspray, body lotion, make-up and other beauty products that you may use every single day. There are no limits to the toxins in those products because they are not regulated. There is a great resource from the Environmental Working Group called Skin Deep. It’s a database where you can see what’s hidden in the products you use and what each chemical does in your body. They also give you ideas about better companies and products you can use instead. http://www.ewg.org/skindeep/.

Detox Your Cupboards

Clean out your kitchen and throw away foods containing suspicious ingredients, coloring agents, chemical additives, and preservatives (you’ll know them when you can’t pronounce them). Eat organic whenever possible. Avoid sugar. Too much sugar, especially from processed foods, can do as much damage to the liver as excess alcohol.

Eat Local

Eat locally and according to season. If it’s not in season but you can buy it in the store, chances are it has come from a very long way. That means it’s probably been applied with ripening agents to slow down the ripening process and it also means a great amount of gasoline will be burned in the process of transporting the food to your table. In an age where we are all wondering what we can do to be more environmentally friendly, this is a way.

Non Toxic Cooking

Switch to non-toxic cooking and storage wares. Avoid plastics, non-stick wares, and aluminums when you cook or store foods. Use non-plastic containers, and wrappings, such as ceramics, porcelain, glass, and natural parchment paper to avoid harmful bisphenol A and other hormone disruptors found in plastic. 

Filter Your Water

Use water filters. Two of the most damaging substances, both to overall health and to digestive function found in the water supply are chlorine and fluoride.

Detox Your Cleaning Products

Go room to room and get rid of toxic household goods and products. Replace them with all-natural, non-toxic alternatives. Make your own cleaning products or purchase environmentally friendly ones. I use vinegar and water for just about everything. Baking soda and vinegar in your sink or toilet does wonders on clogs and a couple of drops of tea tree oil and peppermint in some water to spritz on your bed when you change the sheets will keep dust mites away and refresh your bed.

Cleanse The Air With Plants

Use plants in your house and office to help filter the air. Spider plants, aloe vera, chrysanthemum, Gerber daisies, fern, ivy, and philodendrons help filter toxins from the air and add oxygen.

Full Body Herbal Cleanse

Consider a full-body herbal detoxification cleanse to get rid of what’s already in your body. There are great kits at your local health food store. Look for one that works on all 7 organs of elimination: liver, lungs, colon, kidneys, skin, blood and lymphatic system. These kits contain natural herbs which stimulate the detoxification processes of these organs. Cleansing a couple of time a year can reduce your toxic load and increase your energy. Just remember to drink more water and eat more fibre or take a fibre supplement to help flush the toxins out as they are being released.

Detox Your Life

Last but not least, get rid of toxic thoughts and toxic people from your life. Those two things alone can make you sick and tired. If you can’t avoid toxic people (you know, the ones who walk into your office, complain incessantly and walk away after they’ve dumped their negative energy on you), then protect yourself with a transformational cloak of mirrors. It sounds crazy but it works. A friend of mine who is an amazing energy healer taught me this. All you do is imagine that you are putting on a cloak of mirrors that will reflect negativity away from you but only after it has been transformed into unconditional love. Interestingly, once this has been done, the “attacker” or “energy vampire” as I like to refer to them, seems to get confused and leave by their own volition. It also works great in crowds.  

I am a strong believer that if you keep the toxins out and give the body what it needs, it will always balance itself. Taking care of your health naturally through a healthy diet, adequate sleep, natural supplementation, positive attitude, exercise and relaxation helps your body to stay strong, vibrant and healthy on its own. If you follow this protocol you will have a healthy immune system, lots of energy, balanced hormones, great moods and a whole host of other health benefits.

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Many people might not realize that food sensitivities could be the reason for weight gain or the culprit behind losing the battle of the bulge, but Dr. John Mansfield, a pioneer in the field of allergy and nutrition, states that if the body is aggravated by a food it can cause sensitivity and weight gain. In his book, The Six Secrets of Successful Weight Loss , Dr. Mansfield declares that food sensitivities are "by far the commonest single cause of weight gain," rather than too many calories or a lack of exercise.

Read more about why you can give up counting calories

The theory is that an allergic-type reaction caused by food sensitivities disrupts a feedback mechanism in the brain. After eating, the hypothalamus receives signals from the gut that stored body fat has increased, prompting us to feel less hungry. "When this mechanism is working well, your body weight remains constant, despite quite widely varying calorie consumption from day to day," says Dr. Mansfield. "However, the adverse reaction caused by regularly eating foods you are sensitive to causes the constant level of weight to be permanently set at an incorrect, higher level. This is why you can't shed the pounds regardless of what you eat." ^[1]

Knowledge of this fact can change the way you eat, and therefore change your life, so let’s look a bit closer at food sensitivities and what you can do about it. Some sensitivities and allergies are fast-acting and can be detected early because of symptoms such as hives or rashes, but others are often unknown because they mimic everyday conditions such as headaches, fluid retention, gas, and could even be mistaken for irritable bowel syndrome. To make matters even more complicated, some symptoms may take days to appear after eating the trigger food.

Read more about irritable bowel syndrome

Here are some of the most common foods that can cause reactions as well as where they may be hidden:

1. Wheat

Also known as: wheat bran/flour/germ/starch, durum, emmer, farina, farro, kamut, seitan, semolina and spelt. Some people may be sensitive to gluten as well and additional grains containing gluten including barley, rye and triticale.

Some possible sources: breads, baked goods, pasta, cereal, crackers, gravy mixes, croutons, creamed soups, and battered foods.

2. Dairy

Also known as: casein, caseinate, lactoferrin, lactoglobulin, whey, and curds.Some possible sources: cheese, cream, sour cream, butter, ice cream, yogurt, baked goods, coffee, chocolate, brown sugar, fried foods, seasonings, and soup mixes.

3. Seafood

Also known as: crustaceans like crab, shrimp, lobster; shellfish such as clam, scallops, squid; and some people are even sensitive to a specific fish such as salmon, bass, sole or snapper.Some possible sources: deli meats, hot dogs, pizza toppings, salad dressings, sauces (marinara or Worcestershire), and marshmallows.

4. Peanuts

Also known as: arachide, beer nuts, ground nuts, and nut meats.Some possible sources: cakes, cookies, fried foods, Szechwan sauce, vegetarian meat substitutes, and cereals.

5. Tree Nuts

Also known as: Almonds, Brazil nuts, cashews, hazelnuts (filberts), macadamia nuts, pecans, pine nuts (pignolias), pistachio nuts and walnuts. Anacardium nuts, nut meats, and pinon.Some possible sources: baked goods, salads, chocolate bars, trail mix, flavored coffee, and Amaretto.

6. Eggs

Also known as: ovo, albumin, meringue, vitellin, and conalbumin.Some possible sources: sauces, baby food, icing, pies, cakes and other baked goods, quiche, and pasta.

7. Colors and Dyes

Also known as: FCF – This stands for "For Coloring Food”. (Take caution with any dye but especially

dyes with a number in it such as FD&C Red Number 4 as this

indicates that it’s likely synthetic.)Some possible sources: candy, juices, baked goods, salads, chocolate bars, trail mix, flavored coffee, and supplements.

Read more about the dangers of artificial colors

8. Soy

Also known as: soya, soja, soybean, soyabeans, soy lecithin, edamame, kinako, and okara.Some possible sources: tofu, tempeh, miso, natto, chewing gum, hot chocolate, baby formula, baked goods, canned tuna, candy and chocolate.

9. Preservatives

Also known as: Potassium bisulphate/metabisulphite, sulfur dioxide, sulfurous acid, sulfiting agents, E 220, and E 221.Some possible sources: packaged foods, wine and beer. ^[1]

Read more about ingredients in beer

Dr. Mark Hyman, author of The Blood Sugar Solution , has a three-step plan to eliminate food allergens and re-balance your body:

1. Try an elimination diet for 3 weeks. Cut out the most common food allergens as per the list above and any other food you suspect you may be sensitive to.

2. Eat a whole-foods, plant-based, high-fiber diet. This is essential to feed the good bacteria in your gut and to provide the nutrients you need to function optimally.

3. Take probiotics daily to boost the healthy bacteria in your gut. Look for brands that contain a high culture count and multiple strains of bifidobacteria and lactobacillus. Choose from reputable brands that have a delivery system to ensure that the live probiotics survive through stomach acid. ^[2]

Read more about preventing peanut allergies in babies by eating peanuts

When you eliminate the foods you are sensitive to you will start to feel better. Your energy will increase, your symptoms will disappear and with a bit of exercise and proper diet your weight issues will be a thing of the past. As Dr. Hyman says, “If you want to get rid of your gut, you have to fix your gut.”

Image: Basileia Gorgo

References

^[1] Hodgekiss, A. (2012). Food sensitivity could be stopping you lose weight, says doctor who also claims low-fat diets can make you HEAVIER. http://www.dailymail.co.uk/health/article-2216110/Diet-working-A-food-intolerance-slowing-metabolism-says-leading-doctor-claims-low-fat-diets-CAUSE-weight-gain.html.

^[2] Robertson, A. Canada's 9 Most Common Food Allergies. http://www.canadianliving.com/health/prevention/canadas_9_most_common_food_allergies.php.

The post Not Losing Weight? It Could Be Due To A Food Allergy or Sensitivity appeared first on NaturallySavvy.com.

‘Where do we pick up these wonderful little friends,’ you ask? They can be found in the water we drink, the food we eat, and even in the air we breathe. We can pick them up as easily as walking barefoot in contaminated sand or dirt. We can also get them by eating undercooked meats or contaminated fruits and vegetables and by drinking unclean water. We get them from our pets (especially if they sleep in our bed), from insects such as mosquitoes (malaria), and we can even get them from contact with someone else who has them.

Read more about what's in the drinking supply

Our bodies can deal with most parasites, but when we have a weakened immune system, trouble can occur. There are many things such as stress, poor diet, antibiotics, and steroid drugs (such as asthma inhalers), that can cause a weakened immune system and leave a person vulnerable to a parasitic infestation.

Some common signs and symptoms of parasite infestation include: diarrhea or constipation, gas, bloating and abdominal cramps, Irritable Bowel Syndrome, fatigue, joint pain, teeth grinding, rectal itching, ravenous appetite or loss of appetite, allergies, skin problems, rashes or granulomas, immune dysfunction and sleep problems. One of these issues alone won’t necessarily point to parasites, but the more symptoms you have, the more likely your chances of a parasitic infestation.

Making sure you have a strong, healthy immune system is the best way to prevent parasites and disease. Beyond that, here are some simple steps you can take to reduce the risk of contracting parasites:

• Cook meats and fish well. Do not eat raw or uncooked meats or fish. If eating rare meat or sushi, make sure you take a digestive enzyme with hydrochloric acid. Hydrochloric acid in the stomach will destroy most parasites and parasitic eggs accidentally swallowed with food. I take it when I travel or when I go out to eat, because I never know who is preparing my meal and how hygienic the conditions are.
• Cover your food while barbequing or picnicing. Insects such as flies and wasps carry food poisoning bacteria on their legs and bodies, which contaminate food when they walk on it.
• Wash your fruits and vegetables carefully. Soak them in a solution of hydrogen peroxide for 15-20 minutes (1 teaspoon per gallon of water).
• Drink good quality, purified water. There are home systems you can buy that will filtrate water to a microscopic level.
• Wash your hands before eating and after going to the bathroom or changing diapers.
• Wash your hands when you handle pets and don’t let them sleep in your bed. If pets are infested with parasites, de-worm them and keep them outside.
• When in public, use your sleeves to open doors to avoid surface germs.
• Keep your house clean and vacuum regularly. The dust in your house can contain fecal material from dust mites and cockroaches, human skin, pet hair and dander, and soil particles.
• Make sure you wear shoes while walking on warm, moist soil and wear gloves while working in the garden. Parasites can be absorbed through skin cells.
• Avoid swallowing or drinking the water while swimming in rivers, lakes, ponds, or public swimming pools. Wear a waterproof bandage if you have cuts or open sores or avoid swimming altogether.
• Take probiotics daily. Probiotics are friendly bacteria that help to control the overgrowth of bad bacteria. Conversely, overuse of antibiotics will reduce the number of friendly bacteria in the colon which then allows for the proliferation of parasites.

Parasites are an inevitable part of life, but taking steps to reduce your exposure can diminish your chances of contracting them.

READ MORE: You Absolutely Need to Stop Wearing Shoes in Your House

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How Omega-3 Fatty Acids Work

Each cell in our body is encased by a membrane made primarily of fatty acids, such as omega-3 fatty acids. This membrane allows the proper amount of nutrients in and ensures that waste products are removed quickly. Studies have shown, diets rich in omega-3s can result in increased learning ability, focus, memory, problem-solving skills, and communication between cells. Omega-3s have also been shown to help promote a positive mood and emotional balance and can help people maintain healthy mental ability as they age.

There are three major types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is converted by the body to EPA and DHA, the two types of omega-3 fatty acids that the body uses more readily. EPA is believed to play a role in the prevention of cardiovascular disease, while DHA is necessary for proper brain and nerve development.

Research has shown that DHA has a crucial influence on neurotransmitters in the brain, helping brain cells better communicate with each other. Since 60 percent of the brain is made up of fatty acids, and the majority of this is omega-3, it stands to reason that it’s very important to have a diet rich in omega-3 fatty acids for both adults and children.

Sources of omega-3 fatty acids include cold-water fish (salmon, cod, halibut, herring, tuna, and shrimp), flaxseed, walnuts, scallops, soybeans, cauliflower, cabbage, tofu, kale, collard greens, Brussels sprouts, cloves, and mustard seed. In addition, certain types of algae contain DHA.

In supplemental form, omega-3 fatty acids are available as softgels or as bottled liquids. Flaxseed oil is a rich source of ALA, and cod liver oil is a rich source of EPA and DHA. It’s important to note that these oils are highly sensitive to damage from heat, light, and oxygen. When choosing a liquid product, look for one that is organic has been packaged in a dark brown or green glass jar, and is refrigerated. Make sure that you store the product in your refrigerator or freezer.

Read more about the best sources of omega-3s

In capsule form, you can find products that contain lipase which is the digestive enzyme the body uses to break down the oils to their nutritive properties. You will not find lipase in the liquid form because it burns the back of the throat.

If you are concerned about mercury in fish oil supplements, look for a product that has been molecularly distilled. Molecular distillation is a process used to concentrate EPA and DHA in fish oil, and remove contaminants.

ADHD and Omega-3 Fatty Acids

Children with Attention Deficit Hyperactivity Disorder (ADHD) may have low levels of EPA and DHA in their bodies. In a clinical study of nearly 100 boys, those with lower levels of omega-3 fatty acids demonstrated more learning and behavioral problems (such as temper tantrums and sleep disturbances) than boys with normal omega-3 fatty acid levels. In animal studies, low levels of omega-3 fatty acids have been shown to lower the concentration of certain brain chemicals (such as dopamine and serotonin) related to attention and motivation.

A clinical study that tested for the effects of omega-3 and omega-6 fatty acid supplementation in 117 children with ADHD found significant improvements in reading, spelling, and behavior in the children over the three months of therapy. Another clinical study found that omega-3 fatty acid supplementation helped to decrease physical aggression in school children with ADHD. More studies, including comparisons with drug therapies (such as stimulants), still need to be performed.

Read more about ADHD and diet

While the jury's still out on the benefit to kids with ADHD, for the average person, the evidence is pretty convincing to support the notion that omega-3 fatty acids are essential for good mental health.

References

Arnold LE, Kleykamp D, Votolato N, Gibson RA, Horrocks L. Potential link between dietary intake of fatty acid and behavior: pilot exploration of serum lipids in attention-deficit hyperactivity disorder. J Child Adolesc Psychopharmacol. 1994;4(3):171-182.Baumgaertel A. Alternative and controversial treatments for attention-deficit/hyperactivity disorder. Pediatr Clin of North Am. 1999;46(5):977-992.

Burgess J, Stevens L, Zhang W, Peck L. Long-chain polyunsaturated fatty acids in children with attention-deficit hyperactivity disorder. Am J Clin Nutr. 2000; 71(suppl):327S-330S.

Richardson AJ, Puri BK. The potential role of fatty acids in attention-deficit/hyperactivity disorder. Prostaglandins Leukot Essent Fatty Acids. 2000;63(1/2):79-87.

The post Omega-3s: The Smart Choice for Your Brain appeared first on NaturallySavvy.com.

What are probiotics and why they are so important to us? According to the Food and Agriculture Organization of the United Nations and the World Health Organization, probiotics are “live microorganisms which when administered in adequate amounts confer a health benefit on the host”. Basically, probiotics are live, friendly, beneficial bacteria. They live in both the large and small intestines and play an important role in keeping us healthy.

Read more about the effects of antibiotics on beneficial bacteria

Friendly bacteria are a key component of the digestive system. They improve gastrointestinal functions; enhance immunity; help regulate hormone balance; protect us from food-borne illnesses; control overgrowth of bad bacteria and fungus, such as candida/yeast; protect us from developing allergies; assist in vitamin production and nutrient absorption; and perform countless other important functions.

It is important to keep a balance of good bacteria in our bodies, however many things can easily upset this equilibrium. Medications, stress, hormonal changes, poor diet and nutrient deficiencies can decrease the population of probiotics in our bodies. Drugs such as broad spectrum antibiotics not only kill the so-called bad bacteria we want to get rid of, but also the good bacteria in the digestive tract. Other medications that upset this balance include anti-inflammatory drugs, birth control pills and steroids.

The great news is we can increase the friendly bacteria in our bodies by simply adding certain foods to our diet, such as yogurt, buttermilk, kefir, miso, tempeh, sauerkraut and other fermented foods. You can also supplement with probiotics from your local health food store. When looking for a good probiotic, ensure that there is a delivery system, such as a capsule, to protect the probiotics from being destroyed by stomach acid.

You may have heard the similar term, prebiotics, and wondered what the difference was between them and probiotics. Prebiotics are foods that contain nutrients that actually feed the probiotics. Prebiotic containing foods include asparagus, artichokes, unrefined oats, flax, barley (and other whole grains), onions, garlic, greens, honey, legumes (including lentils, chickpeas, and kidney, navy, white and black beans), berries, bananas, and other fruit.

Eating a combination of prebiotic and probiotic foods is important to keep beneficial bacteria thriving. When you eat prebiotic foods, you nourish the good bacteria in your body. By eating probiotic foods, you replace friendly bacteria that have been lost.

Here are some great ways to add both prebiotics and probiotics into your diet:

1. Add banana or berries (prebiotics) to unsweetened yogurt or kefir (probiotics) for breakfast or as a snack.
2. Include miso soup to your line up of weekly lunches. It’s a tasty probiotic food. Pair it with a bean salad and you have a full lunch that includes both probiotics and prebiotics. Beans like lentils, kidney beans, chickpeas and navy, white or black beans, are full of soluble fiber, low in fat and cholesterol and packed with vitamins and minerals.
3. Add tempeh to your salads and stir-fry’s. Tempeh is a probiotic that is high in protein and fibre and low in calories.
4. Feed the good bacteria in your gut by eating more asparagus or spinach. I like mine slightly sautéed with garlic for a double dose of prebiotics.
5. Add prebiotic vegetables such as spinach and tomatoes to your salads. Make a yogurt based dressing to include those probiotics too.
6. Eat Tzatziki! For my recipe, click here.

Read more about fermented drinks you should drink for your health

Play with prebiotic and probiotic foods. It’s amazing how versatile they are and so easy to fit in to your diet. Include some of these prebiotic and probiotic foods in your diet on a regular basis for good health, and you’ll feel great.

Image: Hapi Foods Group Artisan Cereals

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Heartburn, acid indigestion or acid reflux, is an irritation of the esophagus caused by acid that flows up from the stomach. It really has nothing to do with the heart; it is a burning pain felt in the chest just behind the breastbone.

Heartburn is fairly common, but chronic, excessive heartburn can cause serious problems such as gastritis, stomach ulcers and esophageal cancer. Chronic heartburn is medically referred to as Gastro-Esophageal Reflux Disease or "GERD". It happens when partially-digested food, hydrochloric acid and enzymes from the stomach back up into the esophagus.

Some causes of heartburn include: overeating; drinking carbonated beverages, alcohol or caffeine; eating spicy foods and sauces; eating processed foods; wearing tight clothing; being overweight; smoking; lying down or bending over after eating; pregnancy; some medications; stress, and insufficient stomach acid.

 Read more about the worst ingredients in food

I’m sure you are now asking yourself, “Did she mean to write ‘not enough stomach acid’?” I know it may sound strange but the interesting thing about heartburn is that a large portion of people with symptoms actually have too little stomach acid being produced. It is a condition referred to as hypochlorhydria and it is thought that a large percentage of the population suffers from this.

When there is not enough stomach acid, the stomach is no longer a sterile environment. This allows bacteria to colonize in the stomach, intestinal tract, and colon. The bacteria putrefy food in the stomach, which produces volatile gasses and fatty acids. This creates pressure in the stomach that is greater than the pressure exerted by the valve at the bottom of the esophagus called the Lower Esophageal Sphincter (LES). When this happens, acids from the stomach are forced up into the esophagus, like a volcano, causing heartburn.

It is thought that low stomach acid plays a role in keeping the LES in a relaxed or open state longer than normal. This causes acids to move from the stomach into the esophagus, causing heartburn. Other things that can leave the LES in a relaxed or open state are pharmacological, dietary and physical factors.

Wondering how to test whether you are too low or too high in hydrochloric acid?

Here’s a simple test: take a teaspoon of apple cider vinegar, regular vinegar or pure lemon juice on an empty stomach. If there is an immediate strong burning pain than the stomach acid is too high. If there is a mild warming sensation than the stomach acid is good. If it takes more than one or two teaspoons to feel a warming sensation, then stomach acid is too low. The more teaspoons of vinegar or lemon juice you need to feel that sensation, the lower your hydrochloric acid levels. People with low hydrochloric acid should be supplementing with it when they eat. There are digestive enzyme formulations in health food stores that have betaine hydrochloride* right in the capsule to help digest food and increase acid levels in your stomach.

When you eat and how much you eat can trigger heartburn, so simply changing your eating habits can provide relief. Eat smaller meals and make sure that you eat three to four hours before bedtime. Eating too much immediately before bed can make stomach contents splash up. When cooking, stick to grilled or steamed foods as grease can trigger heartburn. Choose lean cuts of meat, load up with veggies and salads, but avoid tomatoes as they are acidic. Use condiments such as guacamole instead of ketchup for the same reason. Choose water or iced tea instead of carbonated drinks, alcohol or coffee which trigger heartburn.

Read more about walking to improve digestion

Last but not least, make some lifestyle changes: if you’re overweight, lose weight; if you’re a smoker, quit smoking – it stimulates acid production and relaxes the Lower Esophageal Sphincter. Exercise more, but be careful that you don’t eat immediately before, during or just after. And, of course, relax. A National Heartburn Alliance survey reveals that 58% of frequent heartburn sufferers identify "hectic lifestyle" as a factor that contributes to their heartburn and 52% point to work-related stress as a heartburn aggravator. Practice deep breathing, yoga, tai-chi or another relaxing stress relief technique.

If you get heartburn daily despite lifestyle and dietary changes, please consult a physician.

*Avoid hydrochloric acid in a supplement if you have an ulcer or experience a burning sensation upon taking it.

Image: Funkyah

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It sounds like a pretty word but in fact it is an overgrowth of yeast in the body. According to The Mirriam-Webster Dictionary, Candida is defined as: “any of a genus of parasitic fungi that resemble yeasts, occur especially in the mouth, vagina, and intestinal tract where they are usually benign but can become pathogenic, and have been grouped with the imperfect fungi but are now often placed with the ascomycetes; especially: one (C. albicans) causing thrush.”

My symptoms of Candida were classic: I was tired all the time; I had persistent gas and bloating; I had vaginal yeast infections every month; my joints and muscles ached; I had brain fog to the point that if I didn’t write things down I’d never remember them; I was depressed and my sugar cravings were so bad that I would get up in the middle of the night and drive to the store to get something sweet to eat. I learned later that Candida feeds on sugar so it was causing these intense cravings.

When I complained of my symptoms to a friend schooling to become a Registered Holistic Nutritionist, she identified it as Candida. I had never heard of it at the time but now know that it affects a vast amount of the population, including both men and women.

Read our exposé on the hidden ingredients in feminine hygiene products

The scary thing about Candida is that it produces many mycotoxins. Mycotoxins are toxic substances harmful to the body. These mycotoxins can initiate many degenerative diseases such as cancer, heart disorders, arthritis, autoimmune disorders, chronic fatigue syndrome, multiple sclerosis, rheumatoid arthritis and more.

If you recognize some of the symptoms listed above, there is a quiz developed by Dr. William G. Crook that can be found online. It’s an abbreviated version of a more comprehensive quiz and depending on your score, you can determine if you have yeast-connected health problems.Read more about the prevention of yeast infections

If are suffering from Candida, here are a few simple recommendations:

1.  Eliminate or minimize antibiotics, steroids, immune suppressing drugs and oral contraceptives (only after consulting your health care provider). These medications set up the perfect environment for Candida to flourish.

2.  Cleanse your system with anti-fungal herbs such as Uva Ursi, garlic bulb, Caprylic acid, grapefruit seed extract, etc. There are cleansing kits on the market that you can pick up at your local health food store which incorporate these herbs plus many more.

3.  Re-establish good bacteria with probiotics (good bacteria such as acidophilus and bifidus). It is best to get your probiotics in supplemental form because you can get a much stronger, therapeutic dose. For every yeast organism you have, you need approximately one million good bacteria to combat it, so it is important to supplement daily.

Read more about probiotics and digestion

4. Increase your fiber consumption (flax seeds are an excellent source of fiber.) This will help absorb and sweep out Candida toxins. Thirty to forty grams of fiber per day is required.

5.  Change your diet to one that will not encourage growth of Candida. Eliminate all sugar and sweeteners including fruit, fruit juices, carbohydrates and dairy products. Eliminate all fermented and moldy foods including alcohol, soy sauce, vinegar, mushrooms and peanuts. Cut out all forms of alcohol. Eat plenty of vegetables and lean proteins. This is necessary to starve the Candida while you are killing it off.

6.  Drink plenty of clean, purified water: at least a half (1/2) ounce of water per pound of body weight. (For a 120 pound person, that would mean 60 ounces (1.7 Litres) of water or about 7 tall glasses.)

7.  Enhance digestion by eating more raw foods, chewing thoroughly and taking digestive enzymes with every meal.

Improve immune function by stimulating lymph flow through exercise and deep breathing.

8.  De-stress your life as stress seems to aggravate conditions such as Candida. Walking, yoga, meditation, deep breathing… all of these things can help.

Once you begin to eliminate Candida from your body, you will find your energy increasing, your mind clearing, cravings diminishing and overall well-being improve dramatically. Keep in mind, before you feel better you will likely experience die-off symptoms that can include: headaches, mood swings, skin breakouts, the need for more sleep and more. When doing any cleanse please seek advice from a qualified health professional.

Take it from me; I got rid of Candida five years ago and it hasn’t come back since. And I feel healthier and happier in my 40s than I did in my 20s and 30s.

If you get twinges of sugar cravings or brain fog, step back and readjust your lifestyle. Monitor your intake of sweets, your levels of stress, and ensure you’re taking probiotics on a regular basis. Be aware of the symptoms of Candida so you can implement lifestyle changes that will keep your body on track.

The post The Awful, Ugly Symptoms of a Candida Infection and How to Cure It Gone appeared first on NaturallySavvy.com.

Celiac disease is an autoimmune disorder which affects approximately 1 in 133 people in Canada. It occurs when the body is unable to break down and use a protein called gluten. When gluten cannot be used by the body it stays in the small intestine and begins to damage the absorptive surface which results in an inability to absorb nutrients.

The grains that affect people with celiac disease include the different species of wheat (e.g., durum, spelt, kamut), malt, barley, rye, and their cross-bred hybrids (e.g., triticale, which is a cross between wheat and rye). Currently, the only treatment for celiac disease is to continually maintain a strict gluten-free diet.

Symptoms

Common symptoms include anemia, chronic diarrhea, weight loss, fatigue, cramps and bloating, irritability and abdominal pain, but celiac can affect just about every system in your body, including the skin, hormones, bones and joints.[1]

Although some or all of these symptoms occur in celiac disease, some can also occur in other common diseases.

Screening

Until recently, physicians had to rely on clinical signs to suggest the diagnosis and to select which patients should have further investigation to prove the diagnosis. Since signs may be vague or of varying severity, this may be difficult. Now, simple blood screening tests are becoming available to help this process.

Diagnosis

Testing for the disease should take place before an individual starts a gluten-free diet, since removal of gluten from the diet would interfere with the ability to detect the disease. Celiac disease can be diagnosed through a combination of:

·  Blood tests (you can now buy home tests)

·  Small-bowel biopsy

·  Recovery from the symptoms while following a gluten-free diet

Small-bowel biopsy remains the 'gold standard' test for celiac disease detection. After 6 to 12 months of maintaining a strict gluten-free diet, symptoms should disappear, blood tests for the disease should become negative, and any small bowel injury should heal completely. It will be important for celiac patients to regularly follow up with their health care practioner on the progress in treating the disease.

Treatment

The treatment of celiac disease is strict adherence to a gluten-free diet for life. It requires knowledgeable nutritional counseling and frequent updates as commercial food contents change.

Celiacs must be alert to hidden sources of gluten such as HVP/HPP (hydrolyzed vegetable/plant protein). Today’s processed and packaged foods have many hidden sources of gluten, which can be unintentionally ingested. To be safe, a person with celiac disease wanting to avoid flare-ups, should read ingredients on labels every time they purchase food as manufacturers frequently change ingredients.

Read more about how GMOs are related to gluten intolerance

Here are 10 of the most common hidden sources of gluten:

1) Scrambled eggs, omelets. When you make them at home, scrambled eggs and omelets typically contain just eggs, butter, vegetables, and perhaps a little milk. But some restaurants, in an effort to add a little extra "fluff" to their eggs, add flour or other gluten-containing additives. Always be sure to inquire about the ingredients in egg-based foods when eating out.

2) Soup. Many traditional soup recipes contain roux, a mixture of flour and fat that serves as a thickening base. Unless clearly delineated as being free of gluten, many soups likely contain added wheat flour.

3) Ground meat. Hamburger patties, meatloaf, meatballs, and other foods made from ground meat products are thickened similar to soup, using breadcrumbs. This can also include luncheon meats and sausages. Be sure to look for 100 percent pure beef labels, for instance, and always ask your waiter or waitress when dining out whether or not flour or breadcrumbs are added to the restaurant's meat dishes.

4) Vitamins, dietary supplements and pharmaceutical drugs. Believe it or not, some vitamin and supplement manufacturers use casings, fillers, and other ingredients that may contain gluten. According to a recent U.S. News & World Report investigation, vitamins, supplements, and even pharmaceutical drugs can contain wheat-based "modified food starch" and other inactive ingredients with gluten.

5) Chinese food. Many of the dishes served at Chinese restaurants may appear to be gluten-free, containing just meat, rice and vegetables. But hidden inside many Chinese food dishes are condiment ingredients like soy, oyster and bean sauces that contain wheat-based ingredients. Unless it is specially prepared in a dedicated gluten-free environment with wheat-free ingredients, Chinese food is almost always a no-go.

6) French fries. Many people assume that French fries are just potato slices deep fried in oil. But in some cases, the French fries served at restaurants or sold frozen at the grocery store have been coated in a flour batter to make them crispier when cooked. And even when they haven't been coated, deep frying oils in general can be contaminated with breading from other foods that have already been cooked in them.

7) Diet soda, artificially-sweetened foods. Though it does not actually contain gluten, the artificial sweetener aspartame is recognized as a serious offender for those with a gluten intolerance or celiac disease. Since it often triggers similar allergic symptoms, including severe stomach pain and bloating, aspartame and other artificial sweeteners might as well be gluten.

8) Vegetables. When you can't prepare them yourself, vegetables are another possible source of gluten contamination. Restaurants that serve pasta dishes may reuse the same water to cook vegetables, for instance, causing wheat ingredients and residue to soak directly into these vegetables. Again, always inquire about how foods are cooked whenever eating out, including seemingly unlikely offenders like vegetables.

9) Household appliances. Unless they are specifically used just for heating gluten-free foods, chances are your toaster and baking oven are hotbeds of gluten residue. Bread crumbs, spilled sauces, and other loose ingredients can easily contaminate other cooked foods, which is why it is important that people with celiac disease use dedicated cooking appliances whenever possible.

10) Cosmetics, lip balms. The things we put on our bodies can be just as threatening as the things we put in our bodies, especially when gluten allergies are a factor. In 2011, researchers found that many popular cosmetics, including foundations, body lotions and other beauty products, contained gluten ingredients that may pose a threat. Similarly, some lip balms are offenders as well, which means it is always important to look for cosmetics and lip balms specifically labeled as being free of gluten.[2]

As for oats, recent studies have shown that pure uncontaminated oats may be used in the gluten-free diet with care.

It can be difficult to follow a truly gluten-free diet, so it's important to make a definite diagnosis of celiac disease. If celiac disease is diagnosed, a gluten-free diet must be followed for the rest of your life. Some people find it helpful to speak with a nutritionist to learn how to adopt a gluten-free diet.

Read more about eating gluten-free food while traveling

[2]Benson, J. (2013). Watch Out For These 10 Hidden Sources of Gluten. Available: http://www.naturalnews.com/039235_gluten_hidden_sources_vitamins.html. Last accessed 10th May 2013.

The post Top 10 Places Gluten May be Hiding in Your Gluten-Free Diet appeared first on NaturallySavvy.com.