How’s Your Digestion?

By Dr. Jody Stanislaw Food is one of the greatest pleasures in life. But how often do you actually think about the fact that the nutrients contained in the food you eat are what become your skin, your lungs, even your heart, and every other part of your body?! (You’ll think again the next time you reach for some chemical ridden processed food, won’t you?) And how can you make sure you’re absorbing the valuable nutrients contained in your food? By having great digestion! This means you have an easy and complete bowel movement first thing in the morning (and ideally after lunch and dinner as well…but if you at least have one every morning, you’re doing well), your belly feels comfortable after you eat without any bloating or pressure, and gas is a rare occurrence. So how do you rate? Digestive complaints (also referred to as GI complaints, which stands for gastrointestinal) are among the most common reasons Americans go to the doctor. Read more

©KitchenTableMedicine.com, LLC ™

Food Allergy Elimination Diet

If you or your physician suspect that you might have a food allergy you can follow these basic guidelines to best determine the food that is the culprit.

Symptoms of food allergies can be insidious or immediate and include symptoms such as: skin rashes, dermatitis, eczema, psoriasis, seborrheic dermatitis, irritable bowel syndrome, fatigue, suppressed immune system, autoimmunity, rheumatoid arthritis, depression, brain fog, neurological symptoms and much more.

Because 70% of our immune system surrounds our gut in the form of GALT (Gut Associated Lymphatic Tissue) it only makes sense that food allergies and intolerances easily place a burden on our immune system.

Blood testing for food allergies may be helpful for children or patients that are unable to follow this regimented of a diet such as those with a history of eating disorders. However, blood testing for allergies is truly only 60-70% accurate.

The immune system creates either IgA or IgE responses to food. IgE reactions are immediate and typically result in anaphylactic shock whereas IgA allergies are insidious and most patients only notice improvement once the food has been eliminated for at least four days. Food allergy testing only identifies foods that create these IgA or IgE immunological responses; and not those that an individual is intolerant to. Lactose intolerance for instance is a classic example of a food like milk causing a problem such as diarrhea without the presence of allergy.

The gold standard for determining food allergies/intolerances is therefore the Elimination Diet. Be sure to follow the specific diet prescribed to you by your physician.

As with any health care suggestions given here be sure to check with your physician before attempting a food allergy elimination diet. Those with history of eating disorders whether active or dormant for instance are not candidates for this regimented of a diet. If you are suffering from any chronic health complaints you absolutely should not attempt this on your own and should be under the supervision of a licensed health care provider.

To identify foods that may be causing some or all of your symptoms. During the elimination period, foods that commonly cause symptoms are completely eliminated from the diet for one to two weeks. After your symptoms improve, foods are added back one at a time to determine which foods provoke symptoms. The following is a basic template used by many health care providers and may need to be modified to suit your specific needs.

FOODS YOU MAY EAT:

Cereals:Hot: cream of rice, quinoa cereal (Quinoa Flakes).
Dry: puffed rice, puffed millet

Grains: Rice: no wild rice but all kinds of other rice including rice products such as pasta (Brands: Pastariso, Lundberg), plain rice cakes, rice bread without yeast (Brand:Energy), mochi (found frozen or fresh in Asian stores), buckwheat (kasha), millet, quinoa (a quick cooking grain), amaranth, and teff

Flours: Rice, millet, quinoa, amaranth, teff, bean flours, and tapioca

Fruit: All fruits except citrus fruits (oranges, lemons, limes and grapefruit)

Protein: Meat: lamb and wild game meats such as venison
Beans/legumes: all beans and legumes, except soy and peanuts. Check labels of canned beans, dips and soups for sweeteners, spices and additives (Brand: Taste Adventure dried refried beans and split pea soup). Do not eat canned beans with chemical additives (EDTA)

Vegetables: All vegetables except tomatoes, eggplant, peppers, potatoes, and corn

Nuts/Seeds: All nuts and seeds except peanuts

Oils/fats: All oils except peanut oil, corn oil and soybean oil

Sweeteners: Maple syrup (pure) and brown rice syrup

Beverages: Water (plain, mineral or sparkling), rice milk (plain or vanilla – check labels for ingredients, gums are allowed but barley malt or corn syrup are not allowed), all fruit juices except citrus juices are allowed and all herbal teas are allowed

Condiments: All condiments are allowed except for chocolate, tomato products (catsup), pepper products (Tabasco, hot peppers), and vinegars that contain malt or other ingredients requiring elimination. Black pepper is allowed. Check all condiments to make sure that the ingredients are allowed.

Elimination Diet Guidelines

1. Do not eat any food that you suspect is causing symptoms even if it is on the list of acceptable foods.

2. Use only those foods allowed unless you check with your health practitioner. READ LABELS! “Flour” usually means wheat flour, “vegetable oil” may mean corn oil or soybean oil, casein and whey are dairy products, and potato and soy flour is in some gluten free foods.

3. Withdrawal symptoms may occur during the first few days or week on the diet. Some or all of your symptoms may increase temporarily. You also may experience symptoms that you do not usually experience. The symptoms usually subside within 10 days. The following may help you feel better: drinking at least 8 glasses of water a day, buffered vitamin C, baths with Epsom salts or baking soda, naps and mild exercise such as walking.

4. The elimination diet may be followed for up to 4 weeks. When you have had 5 days in a row, without symptoms or your symptoms have decreased you are ready to challenge.

5. If no improvement occurs in 4 weeks, then the food substances were probably not the cause of your problem and you can gradually return to a normal diet.

HOW TO CHALLENGE

Start: Begin challenging when you have been on the elimination diet for at least 2 weeks and when you have had at least 5 days in a row without symptoms or at least your symptoms have decreased.

Challenge: Challenge one food or food group at a time, eating the recommended amount of food for 3 days in a row. For instance if you are challenging dairy you should have a glass of milk three times a day for three days. Try to use the purest form of the food possible. Cream of wheat is a better choice than bread when testing wheat for instance in order to ensure that the problem is the wheat in the bread and not the yeast or any other additives.

Stop: If symptoms occur, stop the challenge. Do not start the next challenge until you have had 1 full day free of symptoms.

When you challenge, keep a record of both your physical and behavioral symptoms.

Be patient, reactions can take up to 48 hours to begin. If you hurry your challenges, you are likely to end up getting confused and having to start again. If a reaction is doubtful, wait until the end of the challenge period and repeat the challenge to confirm a reaction.

Food Challenges: When challenging individual foods, eat one serving three times a day along with the elimination diet foods. Challenge for at least three days.

Occasionally some patients will have severe “anaphylactic” reactions to a food they are challenging. If you experience extreme symtpoms such as shortness of breath, sensation of your airway closing, swollen tongue or lips, redness or swelling of your entire body, or any other symptoms of an urgent nature do not hesitate to call 911. These symptoms can come on quite suddenly and it is better to be safe than sorry.

Meal Planning
Breakfast Ideas
• Mochi with cashew butter, peeled pear or apple
• Rice toast with cashew butter, pear
• Rice cereal and rice milk
• Rice pudding with soy milk

Lunch and Dinner Ideas
• Lamb, rice and green beans
• Lentil soup and rice crackers
• Cabbage soup and rice bread toast
• Beans and rice, lettuce salad
• Rice cakes with cashew butter, celery sticks
• Lamb, cabbage and rice soup
• Lettuce salad with cashews, celery, shallots and mung bean sprouts
• Rice pasta with parsley and green beans
• Bean soup and rice cakes
• Split pea soup and rice bread toast

Helpful Hints:
Eat as much as you want.
Add cold pressed oil to vegetables and rice for flavor and calories.
Read a good book (not a cookbook!)

RECIPES

Combination Cereals

Hearty Morning Cereal
1/2 cup amaranth
1/2 cup millet
1/2 cup teff
1/4 cup cashews

Sweet Rice Cereal
1 cup brown rice
1 cup sweet brown rice

Cashew Millet Cereal
1 cup millet
1 cup brown rice
1 cup cashews

Millet and Quinoa Cereal
1 1/2 cup millet
1 cup amaranth or quinoa

Place all grains and nuts in a fine strainer; rinse and drain. Toast grains in one of two ways:

Oven toasting:
Preheat oven to 350? F. Spread grains on a cookie sheet and toast in oven until they give off a nutty aroma (12-15 minutes).

Skillet toasting:
Place washed grains in a large skillet on burner and toast on medium heat, stirring constantly, until grains give off a nutty aroma (5 – 8 minutes).

Let toasted grains cool and store in sealed container. You can toast a big batch of several different grains at one time and store them in separate jars.
For the best nutrition, grind grains just prior to using in a small electric grinder or food processor. Once a grain is ground it begins to lose nutritional value within 24 to 48 hours. Store the whole toasted grains in labeled, sealed containers and grind the amount you need before cooking.

To cook ground grains into cereal use 1/3-cup ground cereal and 1 cup water per person. Combine cereal and water in a pot; bring to a boil. Reduce heat to low and simmer, covered, for 10-12 minutes. Using a flame-tamer or heat deflector on the burner while simmering the cereal helps prevent scorching or sticking.

Top plain cooked cereal with a little fruit sauce topping.

Amaranth Breakfast Cereal
1 cup amaranth
2 cups water
1 pear, peeled and chopped

In a small saucepan, bring the amaranth, water and pear to a boil. Lower heat to simmer, and cook for 20-30 minutes, or until all water has been absorbed. Garnish cereal with maple syrup, vanilla or rice milk.

Rice Waffles
2 cups rice flour
4 tsp. baking powder
2 cups rice milk
3 tbsp. safflower oil

Sift the dry ingredients together. Add the milk and oil gradually, stirring the mixture constantly until smooth. Bake in a hot oiled waffle iron. Serves 4

Rice Pancakes
1/2 cup ground cashews
1 1/2-Cup amaranth, quinoa or rice flours 1 1/4-cup water
1 tsp. baking powder 2 tbsp. oil

Combine dry ingredients, mix well. Combine liquid ingredients in small bowl, mix well. Stir into dry ingredients. Cook pancakes on preheated, un-greased, non-stick griddle or fry pan. When bubbly and brown, turn. As batter thickens, add water, a tablespoon at a time to keep cakes thin.

Minestra
1 head cabbage, chopped
3-4 cloves garlic
2 tbsp. sunflower oil
16 oz can white beans, drained

In a large pot, steam cabbage with a small amount of water. Cook until soft. Remove cooked cabbage from pot and add oil and garlic. Sauté garlic for 2-3 minutes. Add the cabbage back to the pot with enough water to cover the cabbage by 1 inch. Add bean to cabbage and let cook for 30 minutes on low heat. Add salt to taste.

Nutty Drizzle (serve over grain, vegetables or pasta)
1/4 cup cashew butter
1/3 cup water

Place all ingredients in a small saucepan on low heat. Stir with a whisk until mixture is smooth and warm. Serve over your favorite grain, vegetables or pasta.

Quinoa Pilaf
1 cup quinoa
1/2 cup red lentils
1/4 cup chopped parsley
3 cups water

Combine all ingredients in a medium saucepan on high heat. When quinoa comes to a boil, lower heat to simmer and cook for 20 minutes. Fluff with a fork. Option: This mixture can be eaten warm as is or cold as a salad with added chopped vegetables.

Lentil Stew (6 servings)
1 lamb leg bone or 4 oz lamb blade steak, trimmed of fat and chopped (optional)
2 tsp. canola oil
1/2 green cabbage, chopped
6 cloves garlic, coarsely chopped
2 cups green lentils, washed and checked for stones
chopped parsley

Heat canola oil in large saucepan over medium-high heat. Add lamb bone or steak (optional). Sauté until brown on all sides. Add cabbage and garlic. Sauté until soft and just beginning to brown. Add lentils and water. Bring to a boil. Turn heat to low and simmer with a lid on until lentils and lamb are very tender, 1-2 hours. After cooking, add parsley to taste.

Falafel
3-4 cups cooked garbanzo beans
5 cloves minced garlic
1 cup parsley
2-3 tbsp. safflower oil
3-4 tbsp. water
1 tsp. cashew butter
garbanzo bean flour

Mix all ingredients in food processor except the flour. When smooth, add flour until a thick batter/thin dough consistency is reached. Fry in oil in skillet until browned/crisp on both sides. Top with tofu dressing.

Black Bean Garlic Stir Fry
4 cloves garlic, minced
chopped vegetables (cabbage, scallions, leeks, celery, green beans)
chives and parsley, to taste
2 cups cooked black beans
4 cups cooked rice

Sauté garlic in a wok or large skillet. Add chopped vegetables and sauté until soft. Add chives and parsley and black beans and cook until heated thoroughly. Serve over rice.

Bean Dip
2 shallots
1/2 cup chopped leeks
2 cloves garlic, minced
16 oz cooked beans (Garbanzo, black, kidney or white)
1 tbsp. cashew butter
3 tbsp. chopped fresh parsley
1 tbsp. oil

In a small skillet, heat oil on medium heat. Add leeks, shallots and garlic. Sauté for 5-10 minutes or until leeks are soft. While vegetables cook, add remaining ingredients to a food processor. When vegetables are cooked, add to bean mixture in food processor. Process until all ingredients are well mixed and texture is creamy. Allow to cool before eating.

Split Peas and Rice (serves 4)
3 tbsp. oil 2 cups brown rice
1 leek chopped 6 cups water
1 clove garlic minced 1 cup yellow split peas
2 tsp. chopped chives
2 tsp. chopped parsley

In a large heavy pot, heat 3 tbs. oil and sauté leeks, garlic, chives and parsley until leeks are tender. Stir in rice and cook for 5 minutes or until rice begins to turn white. Add water and bring to a boil. Reduce heat and cook covered for 20 minutes. Add split peas to the cooking rice and cook 30 minutes more.

Split Pea Delight
1/4 cup dried green split peas
1/4 carrot, sliced
1 1/4 cups water

Wash peas and scrub carrot. Put peas, carrot, and water in a small pan; bring to a boil. Reduce heat and simmer, covered, for 20-30 minutes. Puree in a blender.

Bean Salad
2 cups cooked beans (lentils, black, kidney, chick peas)
1/2 cup celery, chopped
1/2 cup parsley, chopped
2 shallots chopped
2 cloves garlic, minced
1-2 tbsp. oil

Combine the beans and chopped vegetables in a large bowl and toss until well mixed. Add oil and salt to taste and mix until beans and vegetables are evenly coated.

Rice Pasta and Vegetables
1 package rice pasta cooked according to package directions
2 leeks, chopped
3 shallots, chopped
2-3 cloves of garlic, minced
2 tbsp. fresh parsley, chopped
2 tbsp. fresh chives, chopped or 2 tsp. dried
2 tbsp. safflower oil

Heat oil in a skillet over medium heat. Add leeks, shallots and garlic and sauté for 5-7 minutes until leeks are soft. Add fresh parsley and chives and cook 1 minute longer. Remove vegetables from heat. Add rice pasta to vegetables, mix well. Add salt to taste.

Rice Salad
4 cups cooked brown rice
1 cup celery
2 tbsp. fresh chives
1 cup chopped red cabbage
1 cup chopped parsley
1/3 cup cashews
2 tbsp. oil

Toss brown rice with chopped vegetables and cashew nuts until evenly mixed. Add oil and salt to taste. Optional: add 1/2 cup to 1 cup canned beans or lentils.

Rice Pudding
* this recipe can be made with cooked leftover rice or uncooked rice
1 cup cooked rice
1 cup rice milk
1 tsp. vanilla

Place cooked rice in a pan with the rice milk. Heat on medium heat until most or all of the rice milk has been absorbed. Remove pan from heat. Add vanilla. If consistency is too hard, add more rice milk and return to stove.

To make this recipe with uncooked rice, add I cup uncooked rice with 2 cups rice milk and 1 cup water. Cook like ordinary rice. When rice is cooked, add vanilla.

Millet and Pears
1 cup millet
2 cup water or rice milk
1 pear, peeled and chopped

In a pan, bring millet, water and pear to a boil over high heat. Lower heat to simmer and cook for 30 minutes. remove from stove top. Mix well. If desired, add some rice milk for a creamier texture.

Fruit Sauce
Use 1 cup water per 1/4 cup cut-up pear or apple. Peel and slice the fruit. Place cut-up fruit and water in a pot; bring to a boil. Reduce heat and simmer until the fruit is tender and water has cooked off (about 15 minutes). Puree in a blender.

If you are in need of support while on a food elimination diet feel free to leave your questions or challenges in the comments section. If you have a favorite tip or recipe for those on this diet please attach it as well for all to enjoy!

Just a note: Next month we’ll be focusing on food allergies – so stay tuned!

~Dr. Nicole Sundene

Read more articles on allergies

References: Food Allergies and Food Intolerances

©KitchenTableMedicine.com, LLC ™

The Raw Foods Diet

Ever wonder what is going on with this new “Raw Food’s Diet” everyone is talking about?

Well actually the diet isn’t all that “new” it is simply a snapshot of the way our ancestors ate before the advent of factory refined foods.

Don’t worry you don’t have to be a vegetarian to benefit from raw foods eating, raw foods can and SHOULD be enjoyed by EVERYONE! And…no this is not about gnawing on a nasty raw piece of chicken or steak. I do NOT recommend the consumption of raw meats. Instead enjoy more raw fruits and vegetables fresh picked and full of nature’s abundant energy. A raw foods diet can also be done as a quick detox if you are feeling sluggish and need an easy “pick me up”.

You don’t have to go 100% raw either, you can benefit from this diet simply by eating less cooked “dead” foods and more fresh foods that are full of life.

To help you get the basics down I interviewed the mother of raw foods eating herself…Earth Mother, the author of “In the Raw”.

What is “Raw Food” eating?

Ask 10 different people that question, Doc, and you’ll likely get 10 different responses. So, I’ll tell you what “raw food eating” is for me: eating food in its natural state, not refined, not processed. That means, I consume a primarily plant-based diet, consisting of fresh fruits, vegetables, nuts, seeds and sprouts.

Do you realize that we are the only animal on the planet that cooks its food? Strange, huh? We are living beings, yet we consume food that is dead, or cooked. Nutrients and enzymes are heat sensitive and destroyed at temperatures above 118 degrees. So, 85-90% of my plant-based diet is uncooked, or raw. By choosing to eat this way, I am infusing my body with live enzymes.

What made you decide to go raw?

The short answer? I was sick and tired of feeling sick and tired, all the time.

While at the local library, a book on the “New Arrivals” shelf jumped out at me: Crazy, Sexy Cancer by Kris Carr. What possessed me to check that book out, I’ll never know, but I am so glad I did. Kris’ story of being diagnosed with an extremely rare, incurable cancer and her journey toward health and healing is so inspirational. A big part of her healing journey has been adopting a raw foods lifestyle. The back of the book is loaded with resources and I started checking out websites and other books. The more I learned about eating raw, living food, the more sold on the idea I became. It was when I read The Raw Food Detox Diet by Natalia Rose that I thought, “I can do this!”

What were the biggest challenges of adopting the raw foods diet?

It was a big change for me. BIG. I grew up in a Hungarian household, where I was weaned on chicken paprikash and stuffed cabbage. Vegetables were potatoes and corn. Not too many salads, because Dad thought “they taste green.” As I grew into an adult and began living on my own, I couldn’t be bothered with cooking. Convenience was key — get more, faster. So, I ate food in packages and racked up frequent flyer miles at the drive-thru windows. I thought the four food groups were Starbucks, cheeseburgers, fries and milkshakes.

There was the whole emotional component around food too. I’ve had to change my relationship to food. I used to live to eat. Now, I’m learning to eat to live.

What changes have you noticed in your health since switching to a raw foods lifestyle?

I’m really glad you said “lifestyle.” Diet implies something you start and then stop when you reach your goal (or fizzle out). Lifestyle, on the other hand, is the way in which someone chooses to live and reflects their beliefs and values.

The changes to my health have been amazing. Gone are the debilitating headaches, the fire-breathing dragon heartburn, the constant fatigue, the edema, the chronic depression, the joint pain…oh, and 62 pounds! My energy level is through the roof. I sleep like a baby at night. My skin is smooth, clear and radiant.

I have a mental clarity today that I have never experienced in my life. I don’t quite know how to describe it, but it feels like I have broken a long-term drug addiction. It feels almost like I was walking around before under the constant influence of alcohol, and then suddenly becoming alcohol-free. The thing is, I had already been sober for 18 years!

Who should NOT be on a raw foods diet?

Can’t think of a single person who would not benefit from incorporating more raw, living foods into their diet. But, if you do not want to feel better, strengthen your immune system, reverse the effects of aging, stop counting calories, fat grams and carbs forever, then by all means, do not eat a diet high in raw plant foods.

***Dr. Nicole pops in and says: Pregnant women and rapidly growing children should work with their doctor before continuing a strictly raw foods diet to ensure that the required amounts of iron, B12, protein, zinc, and omega -3 oils are attained. Also people with a history of disordered eating should be cautious before implementing any restrictive diet plan.

Who should benefit from a raw foods diet?

Everyone!

People have reversed heart disease, diabetes, high blood pressure, obesity, cancer, fibromyalgia, autism, depression, arthritis, and a host of other illnesses by consuming a raw, vegan diet. And the thing is, you will begin to feel the benefits almost instantly.

Really. Look, we live in a society that craves the quick fix and wants instant gratification. When you start to feel and look so much more healthy and vibrant, it’s a great motivating factor. Start where you are. Begin now.

Intimidated? Natalia Rose lays out a simple, safe program that anyone can follow in “The Raw Food Detox Diet”. It doesn’t have to be traumatic. You don’t have to change your lifelong eating habits overnight and go 100% raw or vegan tomorrow.

Can you give us a snapshot of your diet for the past 24 hours?

Sure. Let’s look at yesterday.

• 1 quart fresh juice (kale, cucumber, sweet pea sprouts, apple, ginger)
• 2 bananas
• 1/2 cantaloupe
• large salad w/raw ranch dressing (mixed greens, yellow bell pepper, cherry tomato, red onion, cucumber, avocado, dried cranberries, spicy sprouts)
• raw harvest butternut soup
• 1 quart fresh juice (purple cabbage, carrot, apple)
• Asian salad w/carrot-ginger dressing (baby romaine, baby bok choy, sugar snap peas,mung bean sprouts, fresh basil and cilantro)
• Pad Thai (purple cabbage, carrot, zucchini, young coconut, raw cashews) w/raw “peanut” sauce, served over seaweed noodles
• 2 dates

Please share your favorite recipe.

Oh gosh, only one? Keep it simple is my motto, so here’s a super easy and super delicious “pasta” dish.

Zucchini Fettuccine with Sesame Mango Sauce

• 2 zucchini
• 4 mango diced
• 1 lemon juiced
• 2 Tbsp raw tahini
• 1/4 C water
• chopped mint leaves for garnish
• black sesame seeds for garnish

Spiralize the zucchini into fettuccine noodles, using a spiral slicer or a regular vegetable peeler. To make the sauce: blend mangoes, tahini, water, and lemon juice in blender until smooth. Top the zucchini noodles with sauce and garnish with chopped mint leaves and sesame seeds.

How can people learn more about The Raw Foods Diet?

Enroll in the University of Google and go wild! Just doing a search on “raw food diet” ought to keep you busy for a while. Visit your local library and start reading. Besides Kris and Natalia’s books, I’d recommend “Rawsome: Maximizing Health, Energy and Culinary Delight With The Raw Food Diet” by Brigitte Mars. “Green for Life” by Victoria Boutenko is another great place to start.

I think besides educating themselves, one of the most important things a person who is transitioning to a raw foods diet can do is to connect with other individuals who are living this lifestyle. A wonderful cyber community of raw foodies that I belong to is Raw Fu. You’ll find loads of support from folks who have been eating this way for years and years, as well as newbies. There’s an upcoming Holliday Mini Challenge you can get involved in or sign up for the 100 Day RawFu Challenge that kicks off on January 1st!

To participate visit Raw Fu: http://www.rawfu.com/

What a great idea for detoxing after the holidays! Thanks for being a guest at my kitchen table Earth Mother! For more great tips and recipes ideas for eating raw please visit Earth Mother at: http://earthmother-intheraw.blogspot.com/.

More Raw Food Resources:“5 Simple Steps to Transition to a Raw Food Diet”, “Raw Food FAQ”, FREE Raw Food Weight Loss Report, Delicious, Simple Raw Food Recipes and Pictures

©KitchenTableMedicine.com, LLC ™

Rosemary for Remembrance

Rosemary is a great herb for memory.

Rosemary is often added to recipes dedicated to those that did not survive breast cancer for “remembrance”.

William Shakespeare even wrote in the play Hamlet, “There is rosemary, and that is for remembrance”.

Not too long ago we had some random spring snow here in Seattle, and whenever the sun is not shining (almost all the time) I am drawn to the garden for some sort of UV-free inspiration. Read more

©KitchenTableMedicine.com, LLC ™

Weight Loss: ZERO ZONE

Everyone trying to lose weight should have a “Zero Zone” in their refrigerator.

The Zero Zone is a drawer or region in your fridge dedicated to foods and snacks that are very close to zero calories.

You can eat freely of these zero foods whenever you want to snack. Hooray!!!

For instance in my zero zone I like to keep a big jar of pickles, celery, and lime flavored sparkling water. I know I can eat and drink as much of these foods as I want. The Zero Zone eliminates the guess work out of healthy snacking. Read more

©KitchenTableMedicine.com, LLC ™

McInflammation: Are You Really “Loving It”?

Recently a friend reported over dinner that his inflammatory problem (and let’s just say almost all medical problems are caused by inflammation) was not much better.

He said he was diligently taking everything I had recommended, and had only noted minor improvement.

Although natural remedies take time, I was curious how the dietary recommendations were going….you know, the most important part of his prescription? To no surprise, he was struggling to make the necessary changes.

As I climbed in to his car to head to our next destination I noted the eight bags of fast food littering his car floor.

“Well here is the source of McInflammation in your diet right here!” Read more

©KitchenTableMedicine.com, LLC ™

Irritable Bowel Syndrome

Irritable bowel syndrome (IBS) is a functional disorder in which the large intestine or colon, fails to function properly.

IBS has characteristic symptoms that can include a combination of any of the following:

Abdominal pain and distension; more frequent bowel movements with pain or relief of pain with bowel movements; constipation; diarrhea; excessive production of mucus in the colon; symptoms of indigestion such as flatulence, nausea, or anorexia; and varying degrees of anxiety or depression.

The causes for IBS are not completely clear; physical and emotional issues, as well as dietary factors or irritants have all been linked to this condition. Possible treatment considerations for IBS include increasing dietary fiber, eliminating allergic/intolerant foods, addressing the possible contribution of emotional components, and incorporating nutritional therapies. In many cases, IBS can be controlled by managing diet, lifestyle and stress.

Nutrition Guidelines

• Eat at regular times. Try not to skip meals or go long periods of time without food. The emptier your stomach, the more sensitive it may be.
• Try to limit “stand-up, eat-on-the-run” type meals.
• Chew thoroughly and eat at a leisurely pace – if you must eat in a hurry, only eat a small amount at a time.
• Eat a balanced and varied diet.
• Gradually increase your intake of fiber.
• When your stomach is empty, eat soluble fiber foods first. Make soluble fiber foods a large component of each meal (see fiber sources below).
• Drink plenty of fluids, especially water (at least 6 – 8 glasses a day).
• Eliminate all red meat, dairy, fried foods, egg yolks, coffee, soda, and alcohol from the diet. These are the most common triggers of IBS.
• Limit foods that you are sensitive to or do not tolerate well. Possibilites include dairy products, chocolate, eggs, and wheat products.
• Limit foods high in fat. If you know you will be having high-fat foods, eat a source of soluble fiber first – never eat high fat foods on an empty stomach.
• Eat green salads at the end of the meal (small portions with non-fat dressing).
• Fibers are substances in plant foods that we do not digest and are useful in normalizing bowel function. The two main types of fiber are soluble and insoluble fiber.
• Soluble fibers are commonly found in fruits (especially pears, apples, and citrus), oats, barley and legumes. These water-soluble fibers form gels that provide beneficial effects.
• Insoluble fibers are commonly found in wheat bran, corn bran, whole grain breads and cereals, as well as vegetables. Insoluble fiber has the effect of preventing constipation.

Fiber functions like a sponge by attracting water into the digestive tract, softening stools and preventing constipation. On the flip side, fiber is also useful for adding bulk to the stool which is helpful when diarrhea is present.

Bitter foods can improve the whole upper digestive system’s function and enhance the absorption of nutrients. Try adding some bitters to meals, which include chicory, endive, radicchio, and dandelion greens.

Herbal and Nutritional Supplements have been shown in research studies to be helpful in the treatment of IBS.

• Enteric coated peppermint oil capsules are used to inhibit intestinal contractions and relieve abdominal pain and gas.
• Chamomile and valerian aid in decreasing gas.
• Slippery elm soothes the intestinal lining and decreases inflammation.
• Lemon balm decreases intestinal cramping and spasms.
• Nutritional supplements such as glutamine, beta-carotene, and zinc aid in the healing of the intestinal lining.

Food allergies and intolerances have often been linked to the symptoms experienced by patients with IBS. Roughly two thirds of patients have some type of food intolerance or allergy. Therefore, it is imperative that patients address these causes and eliminate the offending agents. Talk to your nutritionist about identifying potential food allergens through a process known as “the elimination diet.”

Lifestyle Guidelines

• Exercise regularly – 30 to 60 minutes of moderate exercise every day.
• Daily practice of yoga, Tai Chi, or meditation can significantly reduce stress-related symptoms.
• Pay attention to your body’s signals. When you feel the urge to move your bowels, take the time to do so.
• Make sleep a priority – inadequate sleep reduces the body’s ability to manage stress effectively.

Emotional Components such as depression, insomnia, fatigue, and anxiety are often associated with IBS sufferers. Increased contractions of the colon have been shown to occur in patients with IBS in response to stressful situations, which can lead to uncomforatble symptoms.

Various methods of treatment that may be helpful to reduce stress, anxiety, depression, and fatigue include biofeedback, individual counseling, guided imagery, and physical activity. If necessary, seek the help of a professional to manage stress or other emotional factors.

It is important to determine the cause of any intestinal complaint; therefore infectious or other causes of bowel symptoms must be ruled out prior to diagnosis of IBS. Once a diagnosis of IBS has been made, know that stress and emotional factors weigh heavily in the equation and should be addressed as part of treatment.

IBS Resources
Eating for IBS
www.eatingforibs.com

IBS Self Help Group
www.ibsgroup.org

Eating for IBS: 175 Delicious, Nutritious, Low-Fat, Low-Residue Recipes to Stabilize the Touchiest Tummy, by Heather Van Vorous. Marlowe & Co., 2000.

Be Good to Your Gut: Recipes & Tips for People with Digestive Problems, by Pat Baird, MA, RD. Blackwell Science, Inc., 1996.

References:
Eating for IBS www.eatingforibs.com
Dr. Michael T. Murray Online www.drmurray.com
Mayo Clinic www.mayoclinic.com
“IBS: Suffering in Silence” by Krista Fuller. Today’s Dietitian, February 2003.

©KitchenTableMedicine.com, LLC ™

Friendly Bacteria

Lactobacillus bifidus is first introduced into the sterile intestines of the infant as a result of breastfeeding. Large numbers can soon be observed in the feces, of the baby. L. bulgarious is commonly used as a yogurt culture, but it is incapable of proliferating in the human gut. Other friendly bacteria may thrive unless broad-spectrum antibiotic drugs attack them. Additional beneficial lactobacillus strains include L. acidophilus, L. fermentum, L. casea, L. salivores, L. brevis and L. plantarum.

In addition to their usefulness in anti-yeast therapy, Lacto-bacilli strains have advantageous nutritional effects on vitamin and nutrient synthesis, cholesterol lowering effects, blood fat lowering benefits, and anti-viral activity. Lactobacillus supplementation or yogurt intake should always follow the use of broad-spectrum antibiotics to replace the friendly bacteria killed by the non-specific action of the drugs.

For infant thrush – treat the mother (especially if she is breast-feeding with oral supplements of L. bifidus. “Paint” the nipples before each infant feeding with a concentrated culture of L. bifidus.

For vaginitis – use implants of fresh (sugar free) yogurt in the vagina. (Be sure the diagnosis is yeast infection and not bacterial vaginitis)

For intestinal infections – eat one or more cups of yogurt three or four times daily or take L. acidophilus concentrates.

For milk – intolerant patient or those with outright milk allergies – an acceptable way to avoid adverse reactions is to introduce potent amounts of the L. acidophilus organisms in small increments, beginning with one-quarter teaspoonful of powder or liquid – or one acidophilus capsule – two or three times daily, or as directed by physician, into the gastrointestinal system.

©KitchenTableMedicine.com, LLC ™

Diet Modification for Fat Malabsorption

Fat Malabsorption occurs when fat is not digested and absorbed normally. Fat is excreted in the stools causing diarrhea. Stools are foamy, greasy, and malodorous.

Diagnosis is determined by a fecal fat assay from a stool sample which measures the amount of fat in the stool.

MCT Oil

• Absorbed easier by the body and supplies calories.
• Made from coconut oil.
• Lacks essential fatty acids.
• Limit to small quantities throughout the day: 3-4 tsp. at one given time.
• Incorporate into foods and recipes such as salad dressings, sauces, baked goods, sandwich spreads, milkshakes, and casseroles.
• Cook at low temperatures to prevent breakdown of the oil. Not to exceed 300-325 degrees F.
• Available at pharmacies and health food stores.

Symptoms of fat malabsorption
• Change of bowel habits
• Fatigue
• Apathy
• Smooth surface on lateral tongue

Nutrition Interventions

• Initially, restrict total fat and then generally add back to diet as tolerated.

• Use MCT oil to reduce symptoms and to help maintain weight by replacing long chain fats commonly found in food.

• Supplement with water soluble forms of the fat soluble vitamins (A,D,E and K) to ensure absorption.

• Supplement with calcium, magnesium, zinc, folic acid, B12, and iron. Fat, malabsorption may deplete these and possibly other nutrients by influencing their absorption, utilization, and/or excretion.

• Include high quality fats and essential fatty acids in the diet not attainable by MCT oil such as:

Flax seed/oil Canola Oil
Borage oil  Walnut Oil

Caution:
Kidney stone formation may be a risk of fat malabsorption. Normally, oxalates are bound to calcium in the urine and then excreted. When calcium is excreted in the stool due to unabsorbed fat, less is present in the urine. As a result, the potential of kidney stones increases with more unbound oxalates present in the urine.

Using MCT oil in the presence of liver disease and insulin dependent diabetics is not recommended because of the potential risk of inducing harmful conditions known as ketosis and acidosis.

Dietary Guidelines

• Reduce the amount of high fat foods.
• Lower the amount of fat used in cooking and food preparation.
• Decrease intake of insoluble fiber such as raw salads, bran, seeds, and grain husks.
• Increase consumption of soluble fiber such as legumes, applesauce, oatmeal, and pears.
• Eat adequate protein: legumes and cereals, egg white, NF milk/dairy, lean cuts of meat.
• Choose the freshest, least processed food possible.
• Lactose may cause problems. If so, avoid dairy and foods containing dairy products.
• Avoid consuming alcohol and caffeine containing products.

Recipes

Congee
1c white rice
12c water

Boil for at least an hour.

Optional: add ground flax seeds, chopped walnuts, raisons, applesauce, pears, nutmeg, clove, or cinnamon to taste.

Hummus
2c cooked chick-peas
5T tahini
1/2t salt
1/3c fresh squeezes orange juice
3 cloves of garlic
3T MCT oil
1/4c filtered water

Place ingredients in blender and blend until smooth. Add water to desired texture. Refrigerate. Use as sandwich spread. Serve heated or cold as a dip.

Rice Pudding
4c congee
2 grated apples
3T maple syrup
1t Kuzu or arrowroot powder dissolved in 2T of cold water

Mix all ingredients together and blend for 30 seconds. Pour into bowls or dishes and refrigerate for 1 hour prior to serving. Sprinkle with cinnamon and top with chopped walnuts and maple syrup.

References:
Central Co-op News, Living with HIV, Dec. 1995
Escott-Stump, Nutrition and Diagnosis Related Cure, 3rd ed., 1992.
Lair, Feeding the Whole Family, 1994
Whitney, Cataldo, Fotfes, Understanding Normal and Clinical Nutrition, 4 ed., 1994.
Zeman, Clinical Nutrition and Dietetics, 2nd ed., 1991.

©KitchenTableMedicine.com, LLC ™