May is Celiac Awareness Month
by Lolita Hanks, Nurse Practitioner

All of us are becoming more familiar with gluten and many people are now avoiding gluten. New gluten-free products are arriving on the shelves in grocery stores and gluten-free items are now on the menus at many restaurants.

For many people the fuss about gluten seems like another fad ‘diet’. This thought was unfortunately the take away message that many reviewers who read the book, “The G-Free Diet: A Gluten Survival Guide” by Elizabeth Hasselbeck. There is some indication she reported this diet was a good way to lose weight.

Gluten intolerance (Non-Celiac Gluten Sensitivity), gluten sensitivity or subclinical (hidden) gluten intolerance is on the rise in America. Is this just a fad or a brewing crisis? Over the last 100 years the way bread and grains are processed has changed dramatically from small town bakeries to industrialized manufacturing plants. This resulted in the need for quick rising formulas that could be mass produced. The new breads contain large gluten proteins found in wheat, rye, and barley grains and are difficult to digest. There are other possible reasons that gluten is becoming increasingly difficult for many to digest: over consumption (gluten is found in many foods), use of drugs such as birth control pills, steroids and ibuprofen type drugs (damage the intestinal lining), or yeast overgrowth.

Damage to the small intestine caused by medications or other conditions increases inflammation and limits the body’s ability to absorb nutrients. Celiac disease is an autoimmune disease in which gluten causes the immune system to mistakenly attack an individual’s own small intestine. There are also many more people who don’t have true celiac disease, but are sensitive or moderately intolerant. In celiac disease, a little gluten lights the fire of inflammation in the small intestines and every subsequent gluten intake is similar to dousing kerosene on the fire creating a huge blaze. The gluten sensitive or intolerant individual may have a small fire of inflammation and subsequent gluten intake is similar to adding lighter fluid to the fire. Both burn, but one has more intensity resulting in damage sooner. Celiac disease is easier to diagnose than gluten intolerance. The only way to determine if you are intolerant to gluten is an elimination diet – stop eating foods with gluten and see if you feel better.

A wheat allergy is not the same as a gluten allergy. Many people who eat wheat and are allergic may experience hives and/or stomach pain. These people will usually respond well when spelt is substituted in place of wheat.

Many different diseases and symptoms are related to gluten. These include autoimmune disorders, thyroid problems, fatigue, irritable bowel syndrome, frequent miscarriages, anemia, osteoporosis, psychiatric/psychological disorders, diarrhea, abdominal pain, bloating, vitamin and mineral deficiencies, joint/muscle pain (fibromyalgia) or dermatitis herpetiformis (patchy areas of red skin with fluid). Other symptoms I have noticed in myself (I have celiac disease) as well as in many of my patients is the frequent need to clear your throat, allergies, and feeling like the gut has stopped after eating gluten- containing foods. The average time it takes for a person to get diagnosed with celiac or gluten intolerance is 11 years. As you can see above, gluten intolerance is like a chameleon leading a medical practitioner on a chase for many other causes for the patient’s complaints.

Determining if you have celiac disease or gluten intolerance is important. Blood tests that can be done to determine celiac disease may include a blood count, metabolic panel, intestinal biopsy (must have pathologist examine tissue samples for inflammation), stool testing, vitamins B12, D3 and iron, sedimentation rate, C-reactive protein, IgA level, anti-tissue transglutaminase, and/or anti-gliadin antibodies. You must be eating gluten while having these tests performed or they can give false negative results. If tests for celiac are negative, but vitamin deficiencies, anemias or any of the above mentioned issues are present, it is wise to perform an allergy elimination test as gluten intolerance can still cause damage to the absorptive ability of the intestines. This involves removing gluten from the diet for at least 6 weeks and challenging the diet with gluten at that time. A food diary can be very beneficial before, during and after the elimination diet.

At Grossman Wellness we have a high index of suspicion for celiac disease in patients with complex symptoms and try to help our patients uncover their hidden food sensitivities and navigate the maze of food intolerances.

Here is an online test you can take to evaluate if you may have gluten intolerance, Click Here.

Read more... Article: Why So Many Intolerant to Gluten

Do It In the Raw!
by Diane Henry, Raw Foods Chef

Summer season is around the corner and the fresh fruits and vegetables will be bountiful. Why not consider incorporating some raw foods into your diet? The benefits of raw foods are endless.

Raw foods are easy to digest and they provide the maximum amount of energy to fuel the body. Studies have shown that raw foods have healing powers that can alleviate many conditions such as low energy, allergies, digestive disorders, weak immune system, high cholesterol, Candida, obesity and weight problems (weight normalization). Research and real life experiences have also shown that a person can reduce malignant transformation of healthy cells by consuming mostly an organic raw foods diet. Since the nutrients in raw foods are in their prime condition, they are easier for the body to digest and utilize, giving a diseased body more fuel and energy to heal itself, versus spending energy merely on digestion.

Cooked foods are less optimal since heat changes the nutritional composition of food. Heating causes the beneficial enzymes in food to be destroyed. The digestive system has to work harder and longer to process these foods. In the debate over which is best, cooked or raw, raw typically comes out on top, but experts say it depends on the food.

Eating only raw foods isn’t optimal either since for some foods, cooking brings out the health benefits. Some nutrients, such as minerals like calcium and zinc, won’t decay much when cooked. But others, particularly Vitamin C and Vitamin B, which are water soluble, get lost with cooking. Therefore, some experts recommend eating a variety of raw and cooked foods.

Eating raw does not mean having carrot sticks and salad every day. It is possible to create raw pizza, raw chocolate cake and raw chili. For local readers, join us for a Free Intro to Raw Foods class at Grossman Wellness Center on Friday, June 11th, 10:00 – 12:00. Please RSVP 303-233-4247

Learn how to eat healthy without giving up the foods you love !

Menopause, Part 2: Dietary Needs for Menopausal Women
by Lolita Hanks, Nurse Practitioner

As Dr. Grossman has pointed out in his book, TRANSCEND, food is entwined with our cultural identities and family traditions. A 2008 Journal of the American College of Cardiology suggested that while one unhealthy meal will damage arteries, while one healthy meal will begin to repair the damage.

Menopausal women have huge demands on their bodies to maintain skin appearance, healthy weight, strong bones, optimal endocrine (hormone) function and prevent cancer. There are lifestyle choices that can help us avoid these problems.

Diet choices include lots of vegetables (not breaded, fried or overcooked), whole fruits, lean proteins (grass fed beef/buffalo, organic poultry and wild caught fish) and healthy fats. Whole grains, legumes and beans may be eaten in moderation, but the emphasis should be on large quantities of vegetables at every meal.

Watch out for waist line busters! Menopausal women are more prone to gain weight and have increased difficulty with its removal, so steer clear of refined, processed foods, potato products, white flours, rice and sugar. Agave, which has been getting a lot of media attention lately, is a form of fructose syrup which is still sugar. Agave is not a “good” white sugar substitute. If you must use a sweetener, scant amounts of raw honey on occasion are ok. Even dried fruits tend to have very high sugars and should be avoided. Stevia or Xylitol are our recommended natural sugar substitutes.

Consuming adequate amounts of good fats will help you maintain your weight. Much of mainstream, conventional dietary thinking continues to tout a low-fat diet as a solution for heart disease and many other ills, but fats are necessary for hormone production as well as vessel and brain integrity. This is important as we age because we want to maintain our mental abilities. Good sources of fats are olive oil, butter, fish, grass-fed meats, eggs, coconut oil/butter, nuts, seeds and avocados.

Most Americans understand the need for calcium thanks to the dairy industry. People are frequently encouraged to drink milk to obtain calcium and vitamin D. Milk is “fortified” with a synthetic form of vitamin D – vitamin D2, which is not readily absorbed. In addition pasteurization damages or destroys the nutrients and enzymes in dairy products. The best way to maintain bone integrity is with weight bearing exercises, magnesium and calcium supplementation.

The adrenal and thyroid glands need support throughout our lives, but more so during menopause and with advancing age. Many of the functions of the ovaries need to be taken on by these glands after menopause. Many women already have compromised thyroid function when they enter menopause. Thyroid hormones are composed of iodine (found in sea vegetables) and tyrosine (found in animal protein). Avoiding substances that suppress the thyroid such as soy (from unfermented sources such as soy milk and tofu) and artificial sweeteners like aspartame is advisable. The best support for adrenals is less stress and adequate rest. B complex is needed for women throughout their lives as stress, too much sugar and lack of sleep can deplete these critical vitamins.

For cancer prevention Vitamin D3 is THE most vital and important supplement. Take 3000 IU daily and have your blood level of hydroxyl-25 vitamin D3 level checked by your healthcare practitioner. Vitamin C, a powerful antioxidant as well as vitamins A (natural sources such as cod liver oil, butter and eggs) and E (mixed tocopherols), carotenes, CoQ10 and conjugated linoleic acid (CLA, found in grass fed animal products). Avoid trans fatty acids and inflammatory omega 6 vegetable oils except olive oil. Many processed vegetable oils do not have stable shelf lives and go rancid quickly. Omega 3 fatty acids are necessary for cell health, integrity and brain function. Minerals such as selenium and zinc are also needed and can be found in a good whole food multivitamin with minerals.

Lastly, we all want to continue to look beautiful as we progress throughout our lives. Do not over consume caffeinated coffee, tea or sugar. Drink pure water and keep your skin moisturized with organic, natural products.

And of course, laugh often!

Quote taken from website www.westonaprice.org

“Old” is when… going braless pulls all the wrinkles out of your face.”

Live Longer and Reduce Your Risk of Cancer
by Rufus Greenbaum, Contributing Author

TRANSCEND, the latest book by Ray Kurzweil & Dr Terry Grossman, gives advice about how to live longer, including ways you can reduce your risk of cancer by making changes to the foods that you eat, your lifestyle, and your medical screening.

Eat more fresh fruit & vegetables

Key message: Eat more fresh fruit & vegetables & less processed meat

Reduce sugar and refined starches

Key message: Reduce sugar and refined starches in the food that you eat

Lose excess body weight

For more information, see Chapter 13 of TRANSCEND

Studies have linked a sedentary lifestyle with higher risk of cancer. Exercise helps you pump more of your blood and oxygen to more parts of your body, plus it helps you attain and maintain your optimal weight, another factor that reduces your risk. See Chapter 14 of TRANSCEND for specific exercise recommendations, which can be as simple as walking and some can use a simple Pilates-style exercise band at home.

You have heard this so many times, but not only is smoking by far the primary cause of lung cancer, but tobacco use is linked to cancers of the mouth, throat larynx, kidney, bladder, cervix and pancreas. Because tobacco is extremely addictive, a number of medications and therapies are available to help you kick the habit. Look at Chapter 11 of TRANSCEND for useful help with nutrition and the food that you eat, to minimize the weight gain and hunger pangs that some people suffer when they stop smoking.

Research has shown that agricultural workers had a 40 percent higher risk of contracting cancers of the prostate, stomach and larynx. To reduce your exposure, use non-toxic pesticides and herbicides around your home and eat organic produce. Limit your consumption of red meat, which concentrates these chemicals in the fat, and non-organic poultry, which often contains residues of steroids and hormones.

Taking supplements that contain natural & synthetic substances may not be as effective as eating them naturally, but the following have been found to reduce cancer risk:

Vitamin C 500 mg per day

Coenzyme CoQ10 60 to 200 mg per day

Melatonin 0.1 to 3 mg per day, at bedtime

DHA 700 to 2,000 mg per day

Key message: Take key supplements

Have regular screening

Key message: Visit your doctor regularly for a check-up

Summary

Multitasking: Stress Buster or Stress Maker
by Lolita Hanks, Nurse Practitioner

Everyone multitasks, but does it really save time? We think it reduces stress because more things are getting done, but is that true? What happens when we multitask our relationships? I will explore the answers to these questions below.

Multitasking seems like a time saver, but an article in Forbes (Click here to read Forbes Article) discusses a Stanford study which demonstrated that those who engage in hi-tech multitasking (email, cell phone, social media) were not more efficient and had worse memories than those who monotask. Many of us have experienced memory lapses such as forgetting what you went into the kitchen for, searching for misplaced keys or glasses and “what was his name?” Multitasking results in being less efficient, more mistakes, more stress, more repetitive work and time lost.

If your to-do list consists of things you cannot remember to do, then multitasking is costing you time. Try focusing your brain on one task at a time. This allows down time for other parts of the brain.

If our brains were not made for multitasking, we are creating additional stress by forcing the brain to do something that it cannot do - or at least not do well. Forcing yourself to do more than one thing at a time brings to bear ALL the things you must get done, causing stress and pressure. The Forbes article points out that some tasks such as driving require our full attention. We cannot drive safely while eating or talking on the phone. If you get in a car accident, you will definitely have more stress, possible financial burdens and it will consume a lot of your time.

Too many of us now multitask the people in our lives. How many times do you talk with someone and they don’t even stop what they are doing to give you their full attention? Or, they might glance at you quickly, and try to continue what they were doing and talk to you at the same time. Did it make you feel like you are just another thing on their “to do” list? Experience tells us that this is harmful and stressful and we know that stressed relationships don’t lead to healthy people or relationships.

So slow down, focus on one thing at a time, and do it well.