The Ancestral Diet: Putting Healthy Nutrition in Context

By Linda Lizotte, R.D., CDN

As a nutritionist who has counseled hundreds of clients, I have to say that Americans could be a whole lot healthier. Autoimmune diseases are on the rise along with obesity, diabetes, and cancer. These present-day illnesses were barely seen thousands of years ago. You are the genetic equivalent of a caveman, yet the environment in which you live is vastly different from that which your ancestors evolved. For millions of years, our ancestors lived in a state of complete connectedness with the natural world. They woke with the sun and slept with the moon. They had no choice but to eat what they could forage from the woods, or kill in the fields.

The poor health of humans today is directly related to our modern diet. Evolutionary, historical, anthropological, and observational studies of past and present hunter gatherers show they had/have little heart disease, cancer, diabetes, and other chronic degenerative diseases. Modern-day hunter gatherers enjoy good health just as our ancestors did, not because of better genes, but because of better eating habits and ways of living.

How did our food consumption go wrong? The beginning of grain cultivation marked the time when humans were exposed to much higher dietary levels of simple carbohydrates and sugars, in amounts they were not designed to handle. The 19th and 20th centuries brought the advent of additional never-seen-before food processing techniques, leading to an escalating dietary insult on human genetics. As a result, many people today have intolerances and allergies to many of these “new” (evolutionarily speaking) foods.

Unintended consequences from these dietary changes abound. For instance, modern methods process whole wheat flour, stripping out its fiber, minerals and vitamins, including natural folates. Low and behold, soon after this processing method became common, many more birth defects occurred. Governments identified at least one cause being that of missing natural folate in the diet, which lead to mandates of adding folic acid (a synthetic form of folate) into processed grain foods such as breakfast cereal, white bread and white pasta. Since this change, incidents of spina bifida in countries making the change have dropped dramatically. Unfortunately, recent research points to evidence of a growing number of cancers in the US, which have been linked to excessive consumption of this synthetic folic acid.

As the president of Designs for Health, I am active in product development decisions, including the decision to keep folic acid out of our formulations. Instead we use NatureFolate™, a 100% natural folate blend that mimics what is found in foods such as spinach. NatureFolate™ contributes to preventing birth defects by lowering levels of homocysteine in the body. This homocysteine modulation also can prevent heart disease, while not contributing to the increase in cancer seen from folic acid consumption.

In an attempt to go back to nature’s intended roots, Designs for Health has formulated convenient products that mimic the diet of Paleolithic man including PaleoGreens, PaleoReds, PaleoBars, PaleoMeal and PaleoFiber. PaleoGreens comes from organic green vegetables; it is in a powdered form for easy and fast consumption. Some people do not enjoy the taste of vegetables and therefore have a difficult time forcing themselves to eat them. PaleoGreens is available in both lemon-lime and mint flavors; it is a great way to get the required daily intake of vegetables. PaleoReds is a combination of various organic fruits in powdered form; it is loaded with naturally-occurring vitamins and phytonutrients such as polyphenols. PaleoFiber is made from 12 fiber-containing ingredients found in nature, including carrot, apple, and citrus fiber; it is free of grain fibers. It aids healthy bowel movements because it contains both soluble and insoluble fibers. PaleoBars contain essential amino acids and added nutrients. This perfect snack food does not contain hydrogenated vegetable oils, sugar, or any form of fructose, which exist in other common snack options. A paleolithic approach to diet is the closest thing we have to matching that with which our genes evolved. It is a great starting point in the quest for an optimal diet. Go Paleo!

UV light to eradicate bedbugs

Does the thought of bedbugs may make your skin crawl? Then watch out, because reports of bedbug infestation are on the rise. Once thought of as an issue found only in areas with poverty, bedbugs are now being found in four-star hotels, high-end retail clothing stores, and upper-class luxury apartments in Manhattan. Because the problem has become rather common, The New York City Department of Health and Hygiene has addressed this issue on their website. This public health service publishes a brochure that states that only pesticides will eradicate the pesky critters, but this is not an option for people who are chemically sensitive or have compromised detoxification pathways.

One option for those who cannot tolerate pesticides or prefer to not be exposed to them is this latest product from Verilux, known as cleanWave uV-c sanitizing Furniture & Bed Vac™, which uses ultraviolet rays to sterilize surfaces such as pillows, mattresses, and telephones safely and effectively. It can eliminate musty smells and pet odors. CleanWave™ is a chemical-free, odorless, and eco-friendly method to eliminate germs and bacteria and even kill bed bugs. Verilux has independent test results to show effi cacy on certain microbes, such as dust mites, mold, and hepatitis.

UV-C waves penetrate the membranes of viruses, bacteria, mold, and dust mites— attacking their DNA—terminating them and their ability to spread. The smaller, lighter UV-C sanitizing Travel Wand emits a blue spectrum of light to help you see the surface area you are leaning. This product is truly a breakthrough for disinfecting your surroundings at home and away!

Chronic Fatigue Syndrome Protocol "SHINE"

By Dr. Jacob Teitelbaum


We would be hard-pressed to find a person who hasn’t experienced exhaustion at one point in his or her life—whether you are a parent of a newborn, a college student working your way through school, or just suffering from a bad cold. Fortunately, this feeling is generally transient and can be relieved with rest. In contrast, people who suffer from Chronic Fatigue and Immune Dysfunction Syndrome (CFIDS or CFS) experience severe, almost unrelenting fatigue, often associated with “brain fog”, widespread pain, and many other problems. CFS’s sister illness, fibromyalgia syndrome (FMS), is characterized by muscle pain. Oddly enough, despite their constant exhaustion, people with CFS/FMS typically find that they can’t sleep.

What Causes CFS?

CFS is thought to be an “energy crisis” associated with hypothalamic dysfunction. The hypothalamus can be likened to a circuit breaker/fuse in your home. This circuit regulates hormonal function (thyroid, adrenals, etc.), the autonomic system (body temperature and blood pressure regulation), and the sleep center. The hypothalamus can be suppressed by physical or emotional stress, which can cause you to “blow a fuse”.

The “SHINE” Treatment

In my 30 years of clinical experience treating CFS, I have found that the SHINE approach is successful in helping the large majority of CFS/FMS patients. The “SHINE Treatment Protocol” for treating CFS/FMS includes:

A Specialized Nutritional Program for Recovery

The reality is that most people don’t get the optimal amount of nutrients from their diets.1 In addition, many nutrients can be depleted as a result of CFS/FMS. Supplements can play an integral role, in conjunction with a healthy diet, in achieving optimal nutritional intake. Look for a powdered supplement that supplies a strong nutritional foundation, providing optimal and balanced nutritional support. By using a good vitamin powder, one can get the majority of nutrients in a single drink, instead of needing handfuls of pills. An ideal dietary supplement should include such key ingredients as:

Amino Acids—
Amino acids, as the building blocks of protein, are critical to every reaction that occurs in the body. Amino acid supplementation, especially with whey protein, has many benefits including maintenance of muscle tissue, energy levels, and brain function. They have also been shown to increase the production of glutathione, a potent antioxidant.2

Overall Vitamin and Mineral Support—
Vitamins C, D, E, K, and many minerals (e.g. zinc, magnesium iodine, selenium, etc.) are critical.

B vitamins—Nutritional deficits in B vitamins in CFS sufferers have been a subject of research for some time.3,4,5 B vitamins are especially critical for energy production.

Alpha Lipoic Acid—In addition to being an important antioxidant, alpha lipoic acid (ALA) helps recycle other important antioxidants, including vitamins C and E, CoQ10, and glutathione.

Energy Metabolites —Malic acid is critical for energy production.7, 8

In addition, you may also want to add a special nutrient called ribose. In a recent study of 257 people with CFS/FMS, conducted at 53 practitioner clinics, supplementation with ribose was shown to increase energy an AVERAGE of over 60% after three weeks.9

Summary
Natural solutions are available in the form of dietary supplements and when combined with different medical treatments,supportive therapies, and lifestyle changes, can be integral in the treatment of chronic fatigue syndrome.


References

1 White E, Patterson RE, Kristal AR, Thornquist M, et al. Vitamins and lifestyle cohort study: study design and characteristics of supplement users. Am J Epidemiol 004;159:83-93.

2 Krissansen GW. Emerging health properties of whey proteins and their clinical implications. J Am Coll Nutr 2007;26:713S-23S.

3 Jacobson W, Saich T, Borysiewicz L, et al. Serum folate and chronic fatigue syndrome. Neurology 1993;43:2465-2467

4 Puri BK, Counsell SJ, Zaman R, et al. Relative increase in choline in the occipital cortex in chronic fatigue syndrome. Acta Psychiartr Scand 2002;106:224-226.

5 Heap LC, Peters TJ, Wessely S. Vitamin B status in patients with chronic fatigue syndrome. J R Soc Med 1999;92:183-185.

6 Biewenga GP, Haenen GR, Bast A. The pharmacology of the antioxidant lipoic acid. Gen Pharmacol 1997;29:315-31.

7 Hendler SS, Rorvik, D., eds. Malic acid. In: PDR® for Nutritional Supplements. 2nd ed. Montvale, NJ: Physician’s Desk Reference Inc; 2008: 412-413

8 Russell IJ, Michalek JE, Flechas JD, Abraham GE. Treatment of fibromyalgia syndrome with Super Malic: a randomized, placebo controlled pilot study. J Rheumatol 1995;22:953-958.

9 Scripps Integrative Medical Center’s 7th Annual Natural Supplement Conference. La Jolla, CA. January 2010

Study Reveals Promise in Connection Between Resveratrol and Brain Health

One of the biggest obstacles in holistic medicine is cultivating the science behind the way that herbs and nutrients work in the body. Some categories have been researched more than others, such as herbs like Echinacea and nutrients such as selenium, and we have a fairly good understanding of how they function in human physiology.

But for many nutrients and herbs, we are less certain about their mechanism of action, despite the clinical evidence of their benefits. The gaps in our scientific understanding are obstacles when mainstream medicine challenges our profession and asks for “proof ” that a supplement works. So it is always interesting when research provides us with a glimpse of the inner mechanisms of dietary supplements.

This recent study on trans-resveratrol, by researchers from Northumbria University in the United Kingdom, gives us one of those glimpses to help answer the question of “How does it work?” Resveratrol is a chemical found in red wine, which may be responsible for the heart-healthy reputation of this delicious beverage. It is a potent antioxidant with a reputation for protecting blood vessels, reducing “bad” cholesterol, and benefiting our health in several ways. This study investigated how trans-resveratrol affects blood flow and cognitive function. Twenty-two volunteers took placebo and two single doses of resveratrol (250 mg and 500 mg), each on separate days. With each of the three doses, researchers measured cognitive function by testing the volunteers with particular tasks. They also measured blood flow to the brain by testing for blood oxygen levels after the doses.

The researchers found that the larger the dose of resveratrol, the better the blood flow. Increasing oxygen delivery to the brain is a key component for cognitive function. This test did not reflect an improvement in cognitive function with just a single dose, but its promising results regarding the blood flow suggests that later research may find that long-term supplementation of resveratrol could have a positive effect on the brain.

What Makes a Great Probiotic Formula?

Contributed by Master Supplements

Probiotics are the first gifts from a mother as her infant passes through the birth canal. Breast-feeding further colonizes the infant with beneficial bacteria and provides the probiotic fingerprint, which is dependant on the mother’s diet and gastrointestinal status. These bacterial microflora are so critical to our health and survival, that without their presence, every aspect of our health would suffer. Stress, ingested items, and poor diet choices affect the gastrointestinal tract and alter the bacterial environment, allowing different opportunistic organisms to take the place of the beneficial organisms. PRO- (the opposite of ANTI-) biotics are Mother Nature’s way of providing health benefits and a healthy gastrointestinal (GI) immune system. The immune system of the GI tract lies in the mucosal layer. Probiotics stimulate this immune system to send activation signals to the systemic immune system throughout the entire body. Lactobacillus rhamnosus and two strains of bifidobacterium are specifically known to stimulate macrophage and natural killer cells of the systemic immune system to fight viruses and bacteria.

Probiotics also help manufacture nutrients, such as B vitamins, folic acid, and vitamin K. Additionally, they help in the absorption of essential minerals including calcium, copper, iron, and magnesium. How can you determine if a probiotic is high-quality? The first thing to examine is the packaging. It should be an amber glass bottle, with totally inert packaging. It should be refrigerated to preserve the life of these freeze-dried bacteria. Moisture, heat, and light can kill probiotic bacteria in a package that lacks protection.

Look for well-studied organisms that have efficacy in humans and are not merely cheese-culturing bacteria of the genera Lactobacillus. Theralac contains a well documented strain of acidophilus known as LA-1 or NCFM, as well as four other researched strains of probiotics. Be sure the product guarantees its CFU (colony forming units) potency at the expiration date,NOT at the date of manufacture. Ten billion CFU is a minimal quantity to have any effect. Theralac has 30 billion CFU. Gastric acid can destroy probiotics, so it is vital that the capsules are protected. Typically, manufacturers use enteric coating, which works well for aspirin, but it is not ideal for probiotics. If the enteric coating is keeping stomach acid out, then it is keeping metabolic toxins in. An alternative to enteric coating is a technology used in Theralac that includes sodium alginate and grape skin extract, which create a buffered gel in the stomach and guarantees live delivery through the acid. Multi-strain is also important, and all strains should all be compatible; for example, Lactobacillus salivarius is somewhat antagonistic to Bifidobacteria sp. A sufficient quantity of each probiotic strain is required to be effective, so keep in mind that a capsule only holds so much material (typically 450-500 mg). When there are too many species in a formula, it can mean there is not enough of any one to make a difference. Be wary of “proprietary formulas” since it is possible that there is much more of the less expensive ingredient, and less of the more expensive (and effective) bacteria.

Prebiotics are a good addition to help support the growth and reproduction of probiotic bacteria. One well-known prebiotic is FOS, which is effective, but for some people, it generates gas and causes bloating. Another downside is that several grams of FOS are needed to be effective and that quantity cannot fit in a standard 500 mg capsule. A better form of prebiotic is partially-hydrolyzed guar gum (PHGG), which is much more specific to organisms such as bifidobacteria that produce an enzyme called inulinase. Typically, PHGG is found in stand-alone products, such as BioActive TruFiber, rather than as an ingredient in a capsule form of probiotics.

A great feature about Theralac is that it does not need to be taken daily. The dosage is one capsule daily for two weeks followed by two capsules per week thereafter. One bottle lasts 10 weeks on this standard dose program. Dr. Russell Blaylock, a nationally-recognized board-certified neurosugeon, author, and editor of The Blaylock Wellness Report, offers an unsolicited endorsement of Theralac because he found it to be so effective. He writes “I have found one probiotic supplement that seems to meet all the requirements for a good probiotic. And that is Theralac.”

Omega-3 Fatty Acids Alter Gene Expression and Disease

By STUART TOMC, CNHP

We can no longer blame DNA as the primary cause of disease. That is the extraordinary implication of emerging research. It is not DNA itself that determines how or what genes will be expressed. The real story is what we expose to our DNA, through diet and lifestyle. In a nutshell, what we eat and what we are exposed to in our environment directly affects our DNA and its expression.

The growing field of epigenetics studies how diet, lifestyle, environment,and even thoughts determine our health, rather than DNA alone. Nutrigenomics studies how food and nutrients in particular modulate(turn on and off) gene function. Together, they are among the most interesting areas of research into how EPA and DHA—the omega-3 essential fatty acids found in fish oil—work in the body.

The discovery that epigenetic factors (literally: “beyond the control of the gene”) are the primary factors in determining how or what genes will be expressed. This discovery may open a new dietary approach to a wide variety of common diseases, as it indicates that nutrition is even more important than once thought. We cannot change our genes, but we may be able to change their actions through nutrition in general and through fish oil in particular.

Indeed, a number of recent studies suggest that supplementing with omega-3-rich fish oil beneficially affects gene expression and health outcomes. A 2009 study showed that an increased genetic risk of prostate cancer was essentially reversed by increasing omega-3 intake by 500 mg per day.1 A 2010 study suggests that genetic predisposition to insulin resistance and metabolic syndrome is more evident with individuals with low omega-3(EPA and DHA).2 Similarly, other recent studies have shown that EPA and DHA are genetically associated with cardiovascular health outcomes and that supplementing with fish oil altered the gene expression profiles in cells to a more anti-inflammatory and anti-atherogenic (clogged arteries)status.3-4

Knowing that omega-3s are capable of turning DNA on and off not only adds new evidence to the crucial importance of EPA and DHA, but also opens new perspectives on therapeutic approaches to a wide variety of modern diseases, by demonstrating how nutrients can affect genes. Many scientists believe that nutrigenomics has tremendous potential for improving public health. By tying together the fields of nutrition and genetics and exploring how they interact, nutrigenomics offers the exciting promise of preventing or even treating diseases through diet or supplementation.

References

1. Fradet V, Cheng I, Casey G, et al. Clin Cancer Res 2009 Apr1;15(7):2559-66
2. C Phillips, L Goumidi, S Bertrais, et al. J Nutr 2010;140(2):238-244
3. H Allayee, N Roth, H Hodis. J Nutrigenet Nutrigenomics 2009;2:140-148
4. M Bouwens, O. van de Rest, N Dellschaft, et al. Am J Clin Nutr 2009;90:415–424

The Acid-Alkaline Diet...for Optimum Health! Book Review

Book by Christopher Vasey, ND
Reviewed by Dr. Jen Morganti, ND

Balance is the key to great health. One of the many impressive balancing acts that occur in the body on a continuous basis is the creation of acid by metabolic processes, countered by the neutralization of acid by alkaline substances. This determines the pH of the body, which can be measured in the blood, urine, sweat, and saliva. When acid dominates the environment on a consistent basis, health problems ensue. In his new book The Acid-Alkaline Diet for Optimal Health, Christopher Vasey, ND discusses ways in which you can achieve an ideal acid-alkaline balance in your body.

How do I know if I have an acid problem?

Are you excessively fatigued, have you lost enthusiasm and drive, or are you worried, depressed, or anxious? Are you sensitive to cold, have low blood pressure, and maybe low blood sugar? Do you have a suppressed immune system and suffer from multiple infections? These are all vague and general symptoms that could be pointing to an acidic pH, usually caused by a diet high in acid-generating foods and a stressful lifestyle.

pH can be measured in bodily fluids, but not all of them accurately reflect the body and tissues’ overall pH. Blood pH does not reflect tissue acidity because the blood quickly transfers out acids in order to maintain a very narrow acceptable pH range. If the blood pH were to stray outside the narrow requirements, illness or even death could ensue. Because it is so tightly regulated, blood pH is not a good way to determine overall body tissue pH. Urine and sweat are good indicators of overall acidity, and pH can easily be measured with pH test strips. The kidneys and skin are both mechanisms in which the body eliminates acids, so a low pH (or high acidity) in their fluids indicates high levels of acid in the body. Dr. Vasey provides detailed instructions on how to measure pH of the urine, which he believes to be the most accurate method.

How does acidity cause health problems?

Urine, blood, and sweat will transfer acids out as they are produced, but these mechanisms can become overloaded fairly easily. When acid levels exceed the elimination capacity, the overage gets stored in tissues, and then they interfere with enzymatic reactions, inflammation, and demineralization. For example, enzymes, which elicit a multitude of critical biochemical reactions in the body, are very sensitive to their environment. They function only in a very narrow pH range, so an acidic environment will disrupt their activity and cause health problems, from minor to very serious. Extra acid in the tissues can also be corrosive and irritating, causing inflammation, manifesting as a skin rash, painful urination, arthritis, or intestinal inflammation. Demineralization is another consequence of a chronically acidic state. Bones and teeth, which store large amounts of calcium, will sacrifice this alkalizing mineral to improve the pH of blood and tissues, resulting in osteoporosis and loss of teeth.

Consuming an alkaline-focused diet is important for dealing with current acid production, but it is not efficient enough to neutralize built-up acids stored in the tissues. Suggestions for meal choices can be found in the book. To truly alkalize deep in the tissues, supplements must be added to the regimen. Supplementation will help alkalize and resolve symptoms, but to thoroughly neutralize the acid in deep tissues, be prepared to stay on the program for the long term.

Minerals are the foundation of the alkalizing therapy. Calcium, potassium, magnesium, iron, and manganese are the main minerals to look for in a supplement. Sodium is in some products, but it is not appropriate for those who are salt-sensitive and hypertensive. Silica may be present, although it is acidic, it is usually found in small quantities, and is beneficial for those with weak nails, bones, teeth, and joint pains. Dr. Vasey resides in Switzerland, so the products he recommends in his book are not readily available in the US. However, the ingredients he recommends can be found in several great domestic products.

Alkaline minerals may come in the form of citrate, carbonate, tartrate, sulfate, gluconate, and lactate. TriSalts, by Bio-Tech Pharmacal, Inc., contains a combination of calcium, magnesium, and potassium in the carbonate and bicarbonate forms, and is popular for alkalizing and quelching allergic reactions. Whey products are also alkalizing because they are rich in minerals and can be cleansing. (Whey is not appropriate for those who are lactose intolerant). Capra Mineral Whey, derived from goat’s milk, is highly concentrated, alkaline, and contains minerals and electrolytes such as potassium, phosphorus, sodium, calcium, and magnesium. Leafy green vegetables are very alkalizing—and an easy way to supplement the diet is with powdered green drinks. New Zealand Green Organic Barley Grass from Living Foods USA is an extremely fresh and tasty source of sprouted barley grass with alkalizing properties.

There are no specific dosage recommendations for alkalizing supplements. Dr. Vasey simply recommends taking alkalizing supplements several times a day, in moderate doses, to increase the urinary pH to about 7-7.5. It is common to make the mistake of taking enough of the supplements for a long enough period to achieve full cleansing of the stored acid waste. It can take several months or up to a few years of supplementation to achieve a balanced pH. To determine if therapy is successful, one should have a pH of over 7, without taking supplements. Even when the supplementation period is over, one must continue to follow an alkaline diet for optimal health.