Monthly Archives: August 2014

6 Tips To Support Your Gut Naturally

Your gut doesn’t lie. It gives you that “gut reaction” when something isn’t quite right; it growls when you’re hungry, and a stomach upset is sometimes the first symptom of something amiss in your body. Indeed, your gut may be the most forthcoming part of your body, unable to mask the symptoms when something is wrong – and that’s a good thing.

Gut or digestive issues can be temporary (you went overboard on Mexican food last night), but for many people, they’re chronic, disruptive, and painful. And if you and your doctor have already ruled out other potential conditions that may be causing the problem, you’re probably wondering why the bloating, constipation, flatulence, and other irritating issues won’t let up. Collectively, this set of symptoms is usually diagnosed as IBS, or irritable bowel syndrome, and about 60 million Americans suffer from it.

Why Your Gut Needs Love

When we talk about your “gut,” we’re referring to your entire digestive tract. Along the path, through the stomach and small and large intestines, anything you ingest can either nourish or degrade the digestive organs. Your gut must assimilate nutrients, prevent toxins from permeating cells and move everything along in a timely fashion.

So if you think of the gut as being the “custodian” of an organism – sweeping out the debris to make sure things don’t rot, fester or cause disease – you can see why the rest of your body will suffer if your gut can’t do that quickly and efficiently.

Many experts in the medical community believe that true health starts in the gut. Digestive issues can affect the body as a whole, contributing to everything from allergies and acne to IBS, liver disease and even cancer. Your gut also shields your immune system, so when it’s compromised, you’re more vulnerable to becoming sick.

Dietary imbalances (too much sugar, processed foods, overeating), medication use, mineral deficiencies and even stress can also change the balance of bacteria in your digestive tract, leaving you susceptible to a host of different health conditions.

How to Support Your Gut

So how do you keep your gut healthy and efficient? It starts with some basic dietary changes. Additionally, a few high-quality supplements can complement this process:

1. Give GMOs the Heave-Ho.

You know that GMOs (genetically modified organisms) are a no-no, but what you may not have heard is that they have the ability to wreak havoc on your gut. Up to two-thirds of the processed foods on grocery shelves in the United States have genetically modified ingredients. And the GMO Project Organization [or is it Non-GMO Project] estimates that might be as high as 80 percent. There is evidence that exposure to GMOs can increase risk for gluten intolerance (which can manifest as various gut-disturbing symptoms). Opt for whole and organic products and you’ll avoid GMO exposure.

2. Pass on Dairy.

If you’re one of those people who make a beeline for the cheese plate, it will be no surprise that dairy can be addictive. Caseomorphins – a cousin of morphine or heroin – are protein fragments that come from the digestion of the milk protein, casein. In addition to making you want more, casein can be highly disruptive to your body. It raises cortisol and contributes to leaky gut syndrome – a condition that includes vague symptoms like bloating, cramps, gas, and food sensitivities.

3. Probiotics, Please.

While antibiotics are designed to kill off harmful bacteria, probiotics do just the opposite – they keep your insides flourishing with a healthy colony of good germs. Since stress, diet and some medications can upset this balance, it’s important to refuel with probiotic-rich foods like sauerkraut, miso, pickles, tempeh and kombucha (avoid those sparkling probiotic drinks unless they’re naturally low in sugar). You can also take probiotic supplements, which help chronic digestive issues and conditions like IBS.

4. Water, Water, Everywhere.

If you think of your entire digestive tract as like one big Slip ‘N Slide, you can see why lack of water is a problem. Water is the life-giving force that makes up about 60 percent of our bodies. It moves things along in your gut and helps sweep away toxins through your urine and feces. Need I say more? Drink up.

5. Get Tested for Food Allergies.

Food allergies can lead to inflammation in all areas of the body, but especially in your gut. You can try the elimination method with certain foods to see if your digestive issues clear up, but it may also be worth getting an allergy panel test done by your doctor. Knowing you’re allergic to casein, for example, could offer invaluable insight about how to change your diet for the better.

6. Fill Up With Fiber.

Fiber isn’t just the magic solution for constipation. It helps to remove toxins, it keeps things moving and it protects your digestive tract from inflammation, injury and disease. An added bonus of fiber? It can curb your appetite by keeping you full.

If you’re thinking, “I’ve done all of these things, and my gut is still giving me grief,” you’re not alone. In that case, it may be helpful to try a detox or supplement program specifically aimed at cleansing your digestive organs. I offer two kits, My Gut Needs Love or My Gut Needs Advanced Love, that are designed to calm inflammation, remove toxins and give your gut the TLC it needs to become shiny and clean again.

While gut problems are indeed common, don’t just assume you have IBS if you’ve had long-lasting symptoms like cramping, pain or diarrhea. Sometimes digestive disturbances can indicate gallbladder, liver or kidney problems. If dietary changes or cleansing doesn’t alleviate your symptoms, it’s best to see your doctor to determine if there might be an underlying issue.

Sara Gottfried, M.D. teaches women how to balance their hormones naturally so they can rock their mission. She is a Harvard-educated physician, speaker and New York Times bestselling author of The Hormone Cure (Simon & Schuster, 2013). She is board-certified in Obstetrics and Gynecology, and is regularly featured in magazines such as Cosmopolitan, Glamour, Redbook, O Magazine, and Yoga Journal, and TV including The Ricki Lake Show and 20/20. Known for effortlessly blending the seriousness of women’s health with playfulness and humor, Dr. Sara’s mission is to help women lose weight, feel great and vital from their cells to their soul.

She is co-hosting a free live video event on September 3, 7 Power Habits to Double Your Detox and Weight Loss

Obesity Starts In The Past

by Miraadditives, sweeteners, weight

This Rewind The Future public service ad from Children's Healthcare of Atlanta shows the consequences of a lifetime of unhealthy choices and it's impact on obesity. Rewinding from a 32 year old man having a heart attack back through moments in his life that collectively brought him to that point.

The ad is a, hopefully, sobering look at how your food DOES matter. We're often taught “a calorie is a calorie, just eat less and exercise more.” To that I would like to point out the vast difference between 100 calories of broccoli and 100 calories of french fries. Our bodies are amazing but they still need the correct fuel to run properly. Borrowing a metaphor from Liz Lipski, “We fuel our bodies the way we fuel our cars. Stop. Gas. Go.” I'd like to point out that at least we give our cars the fuel they need. If you put water in your gas tank your car isn't going to make it very far. Unfortunately that's what we wind up doing with our bodies; sugar is not a healthy fuel choice, excessive and overwhelming amounts of unhealthy fats, chemicals, sodium, all add up to have a negative impact on health. I frequently say, and I strongly believe, you need to eat well to be well.

I do like this ad and I hope it shocks people and then gets them to make a change. I'd also like to point out the following:

1. It is never too late to make a change. Every thing that you do for health is one thing more than you were doing the day before. And it all adds up. Rather than giving up in defeat (“oh I'm already fat/sick/diabetic/ill”) resolve to love your body and your life by committing to make a change.

2. Food producers are large part of the problem, they create foods which are high fat, high sugar, highly addictive and then spend tens of millions of dollars marketing them. And we are surrounded by it every day in almost every setting. It's extremely challenging to make changes when you are immersed in an environment that's calculated to encourage you to eat poorly.

3. Part of #2 above but so important that I'm going to give it it's own number is the fact that manufacturers overload our food and deliberately seek out that perfect balance to make us desire them. And then claim that it is not in any way their fault. It's us, we should have better control. While I'm not saying that we do not have individual responsibility I feel strongly that they need to acknowledge their role in what's happening. Shoving excess sugar, fat, and chemicals into our food because they know it makes it seem to taste better is upsetting. Refusing to accept that this is a part of the issue is just plain wrong.

4. Family habits are…well…a habit. Set healthy ones for your family. It's not easy but it's worth it to make that focus on healthy eating, exercise, and wellness.

5. The biggest challenge, in my opinion, is that it takes so very long for these health issues to show up, in some cases decades. That makes it difficult to stay focused sometimes. We don't see the effects immediately after eating a particular food. It's after years of eating that way that our body finally begins to show the results.

One eye-opening movie that looks at some of this is Fed Up. A documentary to examines sugar in our food supply. Below is a trailer from the movie followed by a video of a 10 day no sugar challenge.

Sugar For Pregnancy

by Miraadditives, family, ingredients

We consume far too much sugar in this country. Manufacturers shove enormous amounts of it into a wide variety of foods making the amount that the average American eats shockingly high. According to information found at the Department of Health and Human Services, 200 years ago Americans ate an average of 2 pounds of sugar per year. Now, thanks to modern food production methods, combined with cheap and easy access to sugar, the average American eats 3 pounds per week! That's the equivalent of about 6 cups of sugar or approximately 1,500 calories worth (it varies depending on the type of sugar). The American Heart Association recommends no more than 6 teaspoons of added sugar per day for women (9 teaspoons for men). Six teaspoons times seven days brings the total suggested consumption to 42 teaspoons or less than 1 cup of added sugar per week, an enormous difference.

The effects of excess sugar consumption are well known, weight gain, diabetes, cavities, gum disease, suppression of the immune system and a number of other issues. Obviously it makes sense to try to avoid excess sugars as much as possible.

One area where it especially makes sense to reduce sugars is for those who are pregnant. Excess sugar consumption by the expectant mother not only affects her health, but also that of her unborn child. Unfortunately this does not stop manufacturers from using excessive amounts of sugar in products aimed specifically at pregnant women.

I was shopping with a friend at a maternity store last week. As we waited at the checkout I noticed a few “impulse buy” products near the registers. Being the Food Ingredient Guru that I am I could not resist the impulse to pick them up, flip them over, and #ReadTheLabel. Here are the results of two of the items I saw:

Marketed specifically as candies for pregnant woman, this has 12 grams of sugar per 3 pieces. And the ingredients are not a healthy choice: dried cane syrup, corn syrup, citric acid, natural flavors, and natural colors. Breaking this down we have two kinds of sugar, one of which, the corn syrup, is most likely to be genetically modified. We also have citric acid which is often made from corn and therefore probably genetically modified. Natural flavor is often code for monosodium glutamate. I'm not sure in this instance as they talk about essential oils, but it's an ingredient that I feel would be best avoided.

The other product was a pregnancy “boost” bar with 8 grams of protein. It's important to remember that many protein bars are just glorified, grown-up candy bars. They're often not a healthy choice due to the high levels of sugar. This bar is no exception.

I find this one especially frustrating because the packaging specifically calls out health claims such as “bone health for mom and baby”, “supports baby's healthy brain function”, and :enhanced immune function”. However 13 grams of sugar per bar are not going to be supportive for the immune system.

The ingredients in this product are as follows:

Brown rice syrup, oats, milk chocolate (sugar, cocoa butter, milk, chocolate liquor, dextrose, soy lecithin, vanilla), soy crisp (soy protein, tapioca starch, salt), toffee (evaporated cane juice, butter [cream, salt], crisp rice [rice flour, sugar, malt extract, salt]), brown rice crisp (brown rice flour, rice flour, distilled monoglycerides), soy nuts (soybeans, sugar, natural flavors, sunflower oil, salt), soynuts, almonds, vegetable glycerin, cocoa butter, cocoa powder, pear juice concentrate, non-fat dry milk, natural flavor.

Fortified with: calcium carbonate, magnesium citrate, cholecalciferol (vit D3), potassium iodine (iodine), choline bitartrate, ascorbic acid (vit C), zinc oxide.

The company does claim to use non-gmo soy however

The dextrose is from corn and probably genetically modified.
Sugar appears five times on the label.
The listed dairy products are not organic and therefore are likely to have added hormones, antibiotics, and potential pesticide residue and/or genetically modified on the feed given to the cows.
The soy crisp, rice crisp, and brown rice crisp are all exploded grains and as simple carbohydrates are quickly broken down impacting the blood sugar.
Malt extract and natural flavor are potential sources of MSG.

All of these combine to make this an unhealthy option. Consider instead having a real food snack such as an apple (if you're looking for something sweet), or a clean source of protein such as a handful of raw nuts or an organic whole milk yogurt with some fresh berries.

Remember that whatever the claim on the front of the package it's always important to Read The Label.