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Minerals: Zinc

Sunday, October 10th, 2010

Over the past few weeks we have been discussing minerals.  This week we continue with the mineral Zinc. To recapsweet-peas let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Zinc

Zinc is an essential micro-mineral that is found in small quantities in various body parts.  The highest concentration of zinc is stored in the prostate gland of males.  Other various body parts that store zinc are the adrenal glands, brain, eyes, heart, skin and lunges.  Zinc is a mineral that relies on over 100 enzymes to make biochemical reactions happen.

What it Does:

  • Is important to the growth and development of children
  • Needed to release vitamin A from the liver
  • Assists wounds in healing
  • Needed for prostate health
  • Decreases blood pressure
  • Is used therapeutically for a variety of issues such as:
  • o Acne
  • o Alzheimer’s Disease
  • o Anorexia
  • o BPH
  • o Cataracts
  • o Colitis
  • o Crohn’s Disease
  • o Dandruff
  • o Diabetes
  • o Eczema
  • o High Triglycerides
  • o Insomnia
  • o Respiratory infections
  • o RA
  • o Tinnitis (ringing in the ears)

Absorbing and Utilizing Zinc:

  • Zinc from animal sources is better absorbed than zinc from plant sources. The reason being is because foods such as grains and nuts contain phytates which decrease the absorption of zinc. Excess calcium in the diet will also decrease the absorption of zinc.
  • Heavy sweating, weight loss, surgery, stress and alcohol use all can result in a loss of zinc.
  • When taking zinc as a supplement the mineral copper also needs to be increased as well.

Found In: Oysters, Alaska King Crab, Napa cabbage, Top sirloin (beef), Scallops, Dark meat of Turkey, Buffalo (bison), Green peas, and cooked spinach.

 

Resource:  The Power of Nutrient Dense Food by Patti Weller

Picture by:  http://www.thedailygreen.com/cm/thedailygreen/images/qN/sweet-peas-clean-lg.jpg

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Minerals: Sodium

Sunday, October 3rd, 2010

Over the past few weeks we’ve been discussing minerals.beet-greens-vitaminal-lg This week we continue with the mineral sodium. To recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical effect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Sodium

Sodium is one of three primary electrolytes (along with potassium and chloride).

What it Does:

Regulates fluid balance (with potassium and chloride), the balance of these is critical for the proper functioning of every cell in our bodies.

Helps regulate acid-base balance in the body

Essential for conduction of nerve impulses

Balance with sodium and potassium regulates heart beat, is important for muscle contraction, and allows for transport of nutrients and other chemicals in and out of cells.

Absorbing and Utilizing Sodium:

Sodium is easily absorbed in the body. Sodium loss can be caused by the use of diuretics or from severe diarrhea and heavy sweating.

*Of note: the ideal ration of sodium to potassium is 1:4, or 1,000mg to 4,000 mg however the typical American diet results in the consumption of six times more sodium and half the required potassium. Be sure to stay away from processed foods, adding salt and remember to eat your fruits and vegetables.

Found In: Table salt, Alaskan King crab, seaweed, beet greens, dungeness crab, lobster, just to name a few.

Resource:  The Power of Nutrient Dense Food by Patti Weller

Picture by: http://www.thedailygreen.com/cm/thedailygreen/images/es/beet-greens-vitaminal-lg.jpg

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Minerals: Potassium

Sunday, September 19th, 2010

Over the past few weeks we’ve been discussing minerals.3675582112_c575c0e8da1 This week we continue with the mineral potassium. To recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical effect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Potassium

What it Does:

Regulates fluid balance (with sodium and chloride), the balance of these is critical for the proper functioning of every cell in our bodies.

Helps regulate acid-base balance in the body

Essential for conduction of nerve impulses

Regulates heart beat (with sodium)

Helps to maintain bone mineral density

Absorbing and Utilizing Potassium:

About 90% of potassium is absorbed in the intestines. Potassium loss can be caused by the use of diuretics, laxatives, alcohol, coffee, sugar, severe diarrhea and heavy sweating. Low magnesium levels will cause excess secretion of potassium (since magnesium helps keep it in the cells).

*Of note: the ideal ration of sodium to potassium is 1:4, or 1,000mg to 4,000 mg however the typical American diet results in the consumption of six times more sodium and half the required potassium. Be sure to stay away from processed foods, adding salt and remember to eat your fruits and vegetables.

Found In: Beet greens, swiss chard, spinach, cantaloupe, acorn squash, tomatoes, carrots, just to name a few.

Resource:  The Power of Nutrient Dense Food by Patti Weller

Picture by: http://www.google.com/imgres?imgurl=http://farm4.static.flickr.com/3565/3675582112_c575c0e8da.jpg&imgrefurl=http://www.katyelliott.com/blog/2009/06/recipe-pasta-with-sausage-swiss-chard-and-artichoke-hearts.html&usg=__6_IAp9n3SMcdvhAN9cLxCQm8RAk=&h=375&w=500&sz=162&hl=en&start=57&zoom=1&tbnid=j2ySZ3tezh6pSM:&tbnh=128&tbnw=164&prev=/images%3Fq%3Dswiss%2Bchard%26um%3D1%26hl%3Den%26client%3Dsafari%26sa%3DN%26rls%3Den%26biw%3D1213%26bih%3D592%26tbs%3Disch:10%2C1241&um=1&itbs=1&iact=hc&vpx=301&vpy=293&dur=2468&hovh=194&hovw=259&tx=137&ty=105&ei=fNyWTKKZEYrWtQPo3YTlCQ&oei=bdyWTLrLFY2WsgPXzZHACg&esq=4&page=4&ndsp=18&ved=1t:429,r:1,s:57&biw=1213&bih=592

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Minerals: Manganese

Monday, September 6th, 2010

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Manganese

Manganese is found throughout the body, about half in our bones and the other half in our liver, kidneys, adrenals, pancreas and pituitary.

What it Does:

  • Part of the structure of bones
  • Needed for energy production
  • Needed for metabolism of glucose and protein
  • Needed for synthesis of fatty acids and cholesterol
  • Needed to make connective tissue

Absorbing and Utilizing Manganese:

Several factors can decrease absorption of manganese which include: large amounts of calcium and phosphorus, zinc, cobalt and soy protein, antacids, low HCL levels in the stomach, too much iron.

Found In:  mussels, wheat germ, pineapple, spinach, blackberries, okra, raspberries, strawberries just to name a few.

It’s important to mention that toxicity from manganese is not common. If you suffer from liver disease then you do have a higher risk of developing toxicity.

If you have any questions regarding which supplements you should or should not be taking feel free to contact us to set up a consultation.  650.224.6886 or 650.207.7727

Picture by: http://www.ifood.tv/files/u259/strawberries.jpg

Reference:  The Power of Nutrient Dense Food by Patti Weller

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Minerals: Magnesium

Sunday, August 29th, 2010

Over the past few weeks we’ve been discussing the fat soluble and water soluble vitamins. This week, we’re going toartichoke-2 shift gears and start discussing minerals.

To recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Magnesium

Magnesium is found throughout the body, particularly in the bones and teeth.  Magnesium is needed throughout every system in the body over 300 different enzymes use magnesium for biochemical reactions.

What it Does:

  • Gives bones and teeth their structure
  • Needed for relaxation in all muscles
  • Needed for regulating heartbeat
  • Needed for nerve transmission
  • Helps decrease blood pressure

Absorbing and Utilizing Magnesium:

  • Magnesium is best absorbed on an empty stomach or at bedtime.
  • If you are taking calcium supplements make sure to be supplementing with magnesium as well.

Found In:  spinach, swiss chard, arugula, navy beans, pumpkin seeds, artichokes, seaweed and flax seeds just to name a few.

It’s important to mention that toxicity from magnesium is not common. If you suffer from kidney disease then you do need to be careful that you body is eliminating.

If you have any questions regarding which supplements you should or should not be taking feel free to contact us to set up a consultation.  650.224.6886 or 650.207.7727

 

 

 

Picture by: http://www.epicurean.com/articles/images/artichoke.gif

Reference:  The power of nutrient dense food by Patti Weller

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Minerals: Iron

Saturday, August 21st, 2010

Over the past few weeks we’ve been beef-recipes1discussing the fat soluble and water soluble vitamins. We’ve now moved on to discussing the minerals.

To recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Iron

Iron is found in our bodies mostly in hemoglobin (the iron-containing substance in red blood cells that transports oxygen from the lungs to the rest of the body). Some is also stored in the liver, spleen, and bone marrow.

What it Does:

  • Needed to form hemoglobin which carries oxygen throughout the body
  • Needed by enzymes for protein metabolism
  • Needed to convert beta-carotene to retinol (vitamin A)
  • Beneficial for the respiratory and immune systems
  • Helps prevent cardiovascular disease

Absorbing and Utilizing Iron:

  • Iron from plant foods has a significantly lower absorption rate than iron from animals. It’s best to eat plant and animal sources of iron together.
  • Vitamin C, copper, cobalt, and manganese increase absorption of iron.
  • Adequate hydrochloric acid in the stomach increases absorption of iron. BEWARE OF ANTACIDS!

Found In: clams, oysters, tofu, shrimp, beef, potato skins, peas, lentils, mushrooms

It’s important to mention that iron can produce toxicity in high doses, particularly with the intake of supplements rather than iron rich foods. Therefore, it is best not to supplement with iron unless you know for sure that you have low levels based upon lab testing.

In Health,

Dorothy Lizak

Nutrition & Wellness Specialist

Resource:  The Power of Nutrient Dense Food by Pattie Weller, C.C.N

Photo: Thank you to http://petersmeats.com.au/images/beef-recipes.jpg

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Posted in Nutrition Tips, Uncategorized, minerals | 4 Comments »

The B Vitamins-Water Soluble Vitamins

Sunday, July 25th, 2010

Over the past few weeks you’ve learned about the fat soluble vitamins. super-vegetables-e2We skipped Vitamin D, since we already have a a former blog post on the many wonderful benefits of this vitamin (see Vitamin D information to read). This week we’re moving on to the water soluble vitamins.

As a review, lets first discuss the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, the B vitamins and vitamin C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals.  These include: alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if you lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing the B Vitamins

What it is:  The B vitamins are water soluble, meaning that they are found in the “watery” parts of plants and animals. The B vitamins are known as the B complex, and are made up of several different vitamins. Because the B vitamins enhance the absorption of one another, it’s important to eat a wide variety of fruits and vegetables to ensure you are getting in all of the B vitamins in your diet. Below is a list of the B Vitamins and a few of their functions (too many to list all!), and some foods that contain the B vitamin listed.

The B Vitamins

B1: Thiamin:

  • Needed for a healthy nervous system
  • Helps prevent cardiac spasms
  • Coenzyme for many biochemical reactions in the body

Found In: pork, sunflower seeds, green peas, okra, asparagus

B2: Riboflavin:

  • Required for Energy Production and metabolism of fats and carbohydrates
  • Needed for normal cell growth
  • Regenerates the body’s own antioxidant

Found in: eggs (both white and yolk), milk, mushrooms, spinach, beet greens

B3 Niacin:

  • Required for energy production and carbohydrate/fat metabolism
  • Regenerates the body’s own antioxidant
  • Helps the body use glucose and protects beta cells in the pancreas
  • Needed for synthesis of sex hormones

Found In: tuna, chicken, salmon, mushrooms, kidney beans, nectarines

B5 Panthothenic Acid:

  • Required for energy production nd metabolism of carbohydrates, fats, and protein
  • Helps prevent aging and wrinkles
  • Strengthens metabolism

Found In: shitake mushrooms, sunflower seeds, cauliflower, broccoli, egg yolks

B6 (collectively called Pyridoxine):

  • Important for health of cardiovascular and immune systems
  • Needed to release glycogen from the liver and muscles to be used by the body as fuel
  • Required for the synthesis of serotonin, a neurotransmitter
  • Needed by 100 different enzymes, each for a different biochemical reaction in the body

Found In: hot chili peppers, red/green peppers, spinach, garlic, bananas


Vitamin B12: Cobalamin

  • Helps prevent cardiovascular disease
  • Activates folate in the body
  • Enhances utilization of carbohydrates, fats and proteins, increasing energy levels

Found In: clams, mussels, crab, salmon, milk


Biotin:

  • Needed for the metabolism of fats and cholesterol
  • Needed for the synthesis of fatty acids
  • Needed for metabolism of fatty acids

Found in: eggs, mushrooms, hazelnuts, carrots, almonds


Choline:

  • Helps the body utilize fat and cholesterol (moving them from the liver)
  • Is converted to acetylcholine in the body, a neurotransmitter that affects muscle control and memory
  • Helps decrease involuntary muscle movement

Found In: eggs, cod, shrimp, broccoli, artichokes


Folate:

  • Needed for the proper growth and development of all cells—critical during pregnancy
  • Helps prevent birth defects
  • Helps protect bone marrow

Found in: asparagus, spinach, squash, collards, broccoli


We hope this information has been helpful and you reap the benefits when adding vitamin B rich foods to your diet. Remember, it’s best to eat a wide variety of fruits and vegetables to ensure you are taking in all of the B Vitamins. If you have more specific questions or concerns please feel free to call us and set up a consultation either in person or over the phone.

Dorothy Lizak

Nutrition & Wellness Specialist

Resource:  The Power of Nutrient Dense Food by Pattie Weller, C.C.N

Picture by:  http://www.cosmeticsurgeryandbeauty.com/content/super-vegetables

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Posted in Digestive Health, Hormone Health, Nutrition Tips, Prevention information, Uncategorized, Weight Managment, vitamins | 4 Comments »

Vitamin E - A Fat Soluble Vitamin

Saturday, July 10th, 2010

Over the next few weeks we will be discussing almonds_7947331Vitamins and Minerals.  We will be discussing one vitamin or mineral at a time discussing what it is, what it does and factors that affect absorption. We will also be giving you a general list of food items that contain the vitamin or mineral that we will be discussing for that week.

As a review, lets first discuss the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, the B vitamins and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals.  These include: alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if you lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Vitamin E

What it is:  Vitamin E is a fat soluble vitamin, meaning that Vitamin E is found in the fat tissue of plants and animals. This vitamin is a complex of eight different chemicals. Four are called tocopherols (alpha, beta, gamma and delta) and the other four are called tocotrienols (alpha, beta, gamma and delta).

Vitamin E :What it does

  • Is an antioxidant for lipids/fats
  • It has anti-clotting or blood thinning effects
  • It helps keep platelets from clumping together in blood vessels
  • It protects the skin for UV exposure
  • Anti-inflammatory
  • Increases effectiveness of white blood cells and increases resistance to disease
  • Has a protective role for vitamin A in the body

It’s important to have some healthy dietary fat intake when taking vitamin E to allow the body to absorb and utilize this Vitamin. Circumstances that reduce the Vitamin E content in food include cooking, storing, freezing, exposure to air and processing.

Foods That Contain Vitamin E:

There are many foods (too many to list) that contain Vitamin E.  Vitamin E comes primarily from nuts and seeds as well as some vegetables.  Here are a few of the more common sources of Vitamin E.

  • Wheat Germ Oil
  • Sunflower Seeds
  • Hazelnut Oil
  • Spinach
  • Almonds
  • Dandelion Greens
  • Red Peppers
  • Swiss Chard
  • Asparagus
  • Blackberries
  • Hazelnuts/Filbert
  • Kiwi
  • Broccoli

We hope this information has been helpful and you reap the benefits when adding vitamin E rich foods to your diet. If you have more specific questions or concerns please feel free to call us and set up a consultation either in person or over the phone.


Dorothy Lizak

Nutrition & Wellness Specialist


Resource:  The power of nutrient dense food by Pattie Weller, C.C.N

Photo thank you to: http://www.sott.net/image/image/s1/21896/full/almonds_794733.jpg


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Vitamin A- a fat soluble vitamin

Saturday, July 3rd, 2010

Over the next few weeks we will be discussing Vitamins and Minerals.  We will be discussing one vitamin or mineral atcarrots-vitamin-a1 a time discussing what it is, what it does and factors that affect absorption. We will also be giving you a general list of food items that contain the vitamin or mineral that we will be discussing for that week.

Before we begin lets first discuss the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

 Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals they are:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if you lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Vitamin A

What it is:  Vitamin A is a fat soluble vitamin.  So what does this mean?  This means that Vitamin A is found in the fat tissue of plants and animals.  In addition we have the ability to store this vitamin in our own fat tissue.  This can be a bitter sweet situation.  On the good side, we can store Vitamin A in our fat and the body can use it as needed.  However, we can also store too much and risk becoming toxic.  Typically this is not the problem in our society because:  1. we don’t consume enough of healthy fat so that our bodies can store Vitamin A and 2. We have a difficult time absorbing vitamins/minerals because of our poor food choices and poor intestinal health.

What is does:  Vitamin A:

  •  Is an antioxidant, helps with vision, and increases the immune system
  • Is needed for the growth and development in healthy bones, skin, teeth, lungs and intestinal tract. 
  • Is needed for the absorption of Calcium
  • Helps prevent birth defects and has a role in red blood cell production

Factors that decrease Vitamin A absorption are a Vitamin E and or Zinc deficiency, alcohol use and medications like cortisone and Iron.

Foods that contain Vitamin A:

There are many foods (too many to list) that contain Vitamin A.  Vitamin A comes primarily from vegetables.  Here are a few of the more common sources of Vitamin A…are you getting your daily allotment of Vitamin A?

  • Carrots
  • Butternut Squash
  • Sweet Potatoes
  • Spinach
  • Kale
  • Swiss chard
  • Cantaloupe
  • Red Peppers
  • Bok Choy
  • Romaine Lettuce
  • Apricots
  • Orange tomatoes
  • Broccoli
  • Goat Cheese
  • Red Cherries

 Caution! Vitamin A that has been added to milk.  The Vitamin A that is added to milk is Vitamin “A” palmitate and has been shown to increase bone fractures at high doses.

We hope that this has been helpful.  If you have more specific questions or concerns please feel free to call us and set up a consultation either in person or over the phone.  We are here to help you.

 Lori Metroka Yu

Nutrition & Wellness Specialist

 

Resource:  The power of nutrient dense food by Pattie Weller, C.C.N

Picture by: http://www.wuchi.co.uk/pictures/ind467f086b35a07l.jpg

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Posted in Digestive Health, Nutrition Tips, Prevention information, Stress, Uncategorized, Weight Managment | 5 Comments »

The Link Between Depression and Digestion

Sunday, June 27th, 2010

neurotransmitter_homeDepression is highly prevalent in our society, currently affecting approximately 14.8 million people in the US according to the National Institute of Mental Health. Women are diagnosed twice as often as men. The treatment for depression typically involves psychotherapy, medication or both. One class of anti-depressant drugs, called selective serotonin reuptake inhibitors (SSRI’s) are often prescribed to treat depression. SSRI’s work by increasing the extracellular level of serotonin in the brain by inhibiting its reuptake into the presynaptic cell (where it was released from). This increases the level of serotonin available to bind at the postsynaptic receptor. What you may not know is that when serotonin is outside of the cell, it’s broken down at a greater rate. SSRI’s change the location of neurotransmitters but not the amount so the amount of neurotransmitters your body has decreases over time. SSRI’s don’t work if your neurotransmitter levels are too low. It’s common for MD’s to increase the dosage of these SSRI’s until they stop working completely. So the key is to make sure your body has the tools to make more.

Did you know that 90% of serotonin in made in your gut?

So in order for it to be made properly, you need:

1) A healthy intestinal environment.

2) To eat the right nutrients.

3) To identify and reduce causes of stress to your body.

If your diet is comprised of processed food, refined sugar, alcohol, eating carbs by themselves, or if you have hidden food allergies, parasite or other gut dysfunction you are not creating a healthy environment for your body to make this neurotransmitter.

Eating the right nutrients: Your body needs substances such as amino acids, calcium, and vitamins B3 and B6 to synthesize serotonin. Remember, it may not be enough to just add these to your diet if your digestion is impaired (because even if you ingest it, it doesn’t mean it’s getting broken down, absorbed and utilized the way it should). If you experience bloating, gas, anxiety, constipation, diarrhea, pain, numbness/tingling, or other symptoms gut testing would be something to consider.

Lifestyle: Today we live in a fast paced world, subjecting our bodies to an excess amount of stress (which causes the release of the stress hormone cortisol) that it’s not equipped to handle. Cortisol and serotonin have an inverse relationship. The higher your stress and cortisol output, the lower your serotonin levels will be. Remember that stress can be anything from emotional stress to eating too many carbs/sugar causing blood sugar imbalances to going to bed late. Stress is cumulative!

To learn more about improving your health or to test the health of your digestive system, contact us for more information.

In Health,

Dorothy Lizak

Nutrition & Wellness Specialist

Photo: thank you to: http://www.primalbody-primalmind.com/blog/wp-content/uploads/2009/07/neurotransmitter_home.gif

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