Your Wellness Lifestyle Starts Here
Did you know the human body is specifically designed to extract and utilize nutrients from food? If we truly needed vitamins pills and fortified foods for survival, our species would have become extinct a long time ago.
A few vitamins and nutrients are commonly found in supplements and fortified foods, but there are tens of thousands of nutrients in foods and new ones are still being discovered. These include thousands of flavonoids, hundreds of carotenoids, and tens of thousands of phytochemicals. Nutrients as they occur naturally in food exist in complexes, which are comprised of several nutrients in synergistic form. These are all combined in endless numbers of combinations and delivered to humans in nature’s perfect packages – food!
Nutrients in food work together to supply energy and to facilitate an endless number of biochemical reactions in the over 30 trillion cells that comprise our bodies. Studies have shown that nutrient needs vary from person to person and from day to day based on the environment and changing circumstances.
Foods contain the full spectrum of nutritional complexes and eating them allows the body to choose what it needs, and excrete that which is not needed, a process known as selective absorption. Consuming isolated nutrients leaves the body no choice – it must metabolize what is ingested, which can mean taking the missing co-factors that would normally be "packaged" with these nutrients from the tissues and organs of the body in order to create a recognizable complex. (Stephen Wood, Science News, 1994 July;146(1):3)
Did you know that medical journals are filled with tens of thousands of articles on supplements? Most show disappointing results – the supplement fails to deliver the promised result – but a surprising number report negative side effects. Some studies have even been stopped early because those taking the supplements were worse off than those taking the placebo.
A Cochrane review of 67 randomized trials including over 232,000 people taking antioxidants found that the pills were worthless and added this caution, "Vitamin A, beta-carotene, and vitamin E may increase mortality. Future randomized trials could evaluate the potential effects of vitamin C and selenium for primary and secondary prevention. Such trials should be closely monitored for potential harmful effects. Antioxidant supplements need to be considered medicinal products and should undergo sufficient evaluation before marketing. (Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C. "Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases." Cochrane Database of Systematic Reviews 2008(2). Art. No: CD007176. DOI: 10.1002/14651858.CD007176).
Did you know that most people have not been shown how to lower cholesterol properly? For example, a high-fat diet, regardless of the dietary source of the fat – will elevate plasma cholesterol and contribute to the progression of coronary artery disease. Rudel L, Parks J, Sawyer J. "Compared with Dietary Monounsaturated and Saturated Fat, Polyunsaturated Fat Protects African Green Monkeys from Coronary Artery Arteriosclerosis." Arteriosclerosis Thrombosis and Vascular Biology (Impact Factor: 6). 01/1996; 15(12):2101-10.
Blankenhorn, D.H. et al, "The Influence of Diet on the Appearance of New Lesions in Human Coronary Arteries." JAMA March 23, 1990. 263(12):1646-1652
Degirolamo C, Rudel L. "Dietary Monounsaturated Fatty Acids Appear Not to Provide Cardioprotection." Curr Atherscler Rep 2010 Nov;12(6):391-396 A diet that includes high amounts of animal food, including fish, also contributes to higher plasma cholesterol levels.
Blankenhorn, D.H. et al, "The Influence of Diet on the Appearance of New Lesions in Human Coronary Arteries." JAMA March 23, 1990. 263(12):1646-1652
Degirolamo C, Rudel L. "Dietary Monounsaturated Fatty Acids Appear Not to Provide Cardioprotection." Curr Atherscler Rep 2010 Nov;12(6):391-396 A diet that includes high amounts of animal food, including fish, also contributes to higher plasma cholesterol levels.
Did you know that Vitamin C when taken in supplement form instead of consumed in food often acts as a pro-oxidant (chemicals that induce oxidative stress)? Best to rethink this supplement for daily use. It’s likely that the B vitamins are useless unless B12 is taken due to either a diagnosed deficiency or after adopting an exclusively plant-based diet.
Did you know that Vitamin D toxicity can cause hypercalcemia and acute kidney injury? A recent case report showed a 25-year-old man had taken 50,000 IU of vitamin D daily for seven months in response to diagnosis of vitamin D deficiency. He stopped taking it two weeks before admission to a hospital. At time of admission his serum levels were 126 ng/dL. Twenty-nine days after the last dose, his serum level rose to 492 ng/mL and 81 days after last dose the level was 274 ng/ml.
Vitamin D levels can remain elevated for months after high-dose vitamin D supplementation is stopped. It’s stored in the fat tissue, so accumulation – and toxicity - may not show – at least not immediately – in serum levels.
Vitamin D levels can remain elevated for months after high-dose vitamin D supplementation is stopped. It’s stored in the fat tissue, so accumulation – and toxicity - may not show – at least not immediately – in serum levels.
Liz Fattore
Nurture Your Health
Licensed Food Over Medicine Professional
www.lizfattore.com
Your Wellness Lifestyle Starts Here
In addition to causing significant side effects, proton pump inhibitors (PPIs) are not very effective much of the time. PPI-refractory gastroesophageal reflux, or reflux that does not respond to drugs, affects about 30% of the patients who have GERD. Almost half of these patients report that continual belching is a problem. Belching is not only a common symptom of GERD, but it can also increase the number and severity of reflux episodes.
An interesting study showed that breathing exercises improved belching and symptoms in patients with PPI-refractory GERD. The study included patients diagnosed with GERD who also reported belching, heartburn, and/or regurgitation even after taking PPIs daily for 12 weeks. Fifteen patients were taught a standardized diaphragmatic breathing exercise protocol, while twenty-one controls were placed on a waitlist. All of the subjects completed questionnaires at the start of the study, after breathing therapy, and then 4 months after therapy ended. The 21 control patients completed an additional questionnaire after their waitlist period, and then were also given breathing therapy.
During the intervention period, 80% of the patients taught better breathing techniques had significant reductions in belching frequency, as compared to only 19% of control patients. Intervention patients also experienced significantly greater reductions in reflux symptoms and more improvement in quality of life than the controls. Patients with the worst symptoms showed the most improvement, and the positive changes were sustained at 4 months after the termination of therapy.
Diaphragmatic breathing was the method used for this intervention, and anyone can learn how to do it. It’s defined as deep breathing that involves contraction of the diaphragm, the muscle located at the base of the lungs. There are hundreds of online videos that demonstrate the practice, but here are some simple instructions:
Most people are "shallow breathers," which means that they use the upper chest to breathe. This results in overuse of muscles in the neck and upper body, and underuse of the diaphragm. Shallow breathing is exacerbated during stressful situations or when people become anxious. Regular practice can make diaphragmatic breathing, a more energizing and restorative form of breathing, the default method. One way to get more practice is to take yoga classes, which almost always include a focus on breathing.
Most of us do not think about breathing much because we do it naturally. But learning better breathing techniques can improve your health in many ways.
Ong AML, Chua LTT, Khor CJL, Asokkumar R, Namasivayam V, Wang YT. "Diaphragmatic Breathing Reduces Belching and Proton Pump Inhibitor Refractory Gastroesophageal Reflux Symptoms." Clin Gastroentol Hepatol 2018 Mar;16(3):407-416.e2
An interesting study showed that breathing exercises improved belching and symptoms in patients with PPI-refractory GERD. The study included patients diagnosed with GERD who also reported belching, heartburn, and/or regurgitation even after taking PPIs daily for 12 weeks. Fifteen patients were taught a standardized diaphragmatic breathing exercise protocol, while twenty-one controls were placed on a waitlist. All of the subjects completed questionnaires at the start of the study, after breathing therapy, and then 4 months after therapy ended. The 21 control patients completed an additional questionnaire after their waitlist period, and then were also given breathing therapy.
During the intervention period, 80% of the patients taught better breathing techniques had significant reductions in belching frequency, as compared to only 19% of control patients. Intervention patients also experienced significantly greater reductions in reflux symptoms and more improvement in quality of life than the controls. Patients with the worst symptoms showed the most improvement, and the positive changes were sustained at 4 months after the termination of therapy.
Diaphragmatic breathing was the method used for this intervention, and anyone can learn how to do it. It’s defined as deep breathing that involves contraction of the diaphragm, the muscle located at the base of the lungs. There are hundreds of online videos that demonstrate the practice, but here are some simple instructions:
Just place one hand on your upper chest and the other on your belly just below the rib cage. Breathe in slowly and deeply, while your chest remains relatively still and your belly rises. Your rib cage may expand as well. Then exhale through your mouth while contracting the abdominal muscles. The belly should return to its original position.
In addition to helping with GERD, deep breathing can slow the heartbeat, lower blood pressure, and reduce stress and anxiety. The technique can also help patients with COPD, who generally have weaker diaphragms, to take in more air with less effort. Most people are "shallow breathers," which means that they use the upper chest to breathe. This results in overuse of muscles in the neck and upper body, and underuse of the diaphragm. Shallow breathing is exacerbated during stressful situations or when people become anxious. Regular practice can make diaphragmatic breathing, a more energizing and restorative form of breathing, the default method. One way to get more practice is to take yoga classes, which almost always include a focus on breathing.
Most of us do not think about breathing much because we do it naturally. But learning better breathing techniques can improve your health in many ways.
Ong AML, Chua LTT, Khor CJL, Asokkumar R, Namasivayam V, Wang YT. "Diaphragmatic Breathing Reduces Belching and Proton Pump Inhibitor Refractory Gastroesophageal Reflux Symptoms." Clin Gastroentol Hepatol 2018 Mar;16(3):407-416.e2
tofu mayo
Ingredients
- 1 package firm silken tofu
- 1 teaspoon dry mustard (can substitute regular mustard)
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon sea salt
- 3 tablespoons red wine vinegar
Instructions
Combine all ingredients in the bowl of a food processor (I use my Ningxia smoothie cup) Puree until smooth and creamy. Store in refrigerator. Use within 10 days.
Your Wellness Lifestyle Starts HereWhat Exactly is Tofu Anyway?
I always thought that Tofu would be a cute name for a white fluffy kitty, or maybe a Yorkie dog! But that aside, I hear a lot of misinformation about Tofu.
Tofu is an Asian food made from soybeans. Production involves first soaking soybeans in water to create soy milk. The milk is then curdled using a substance such as calcium sulfate or lemon juice. From there, curds are separated from the whey and usually packaged in block form. It is sold in a variety of options, from soft to extra firm, and they differ mainly in the amount of water retained.
Tofu is not scary, and it does not cause breast cancer, contrary to popular beliefs (even from doctors). It is not an estrogenic product, meaning that it does not contain estrogen like in dairy products (that's a subject for another time). Tofu comes from a plant; therefore, it is phytoestrogenic. Phyto means plant. The Asian population of women have the lowest rates of breast cancer. If you are experiencing hot flashes, add some soy to your diet.
It’s pretty easy to cook with and can be made into just about anything including a wide variety of breakfast, lunch, dinner, dessert, snack, and condiment options. There are two main types of tofu—silken and regular. Silken tofu is often called Japanese-style tofu, as well as soft or silk. It has a more delicate texture and will fall apart if not handled carefully. Both silken and regular tofu can be found in soft, medium, firm, and extra-firm consistencies. They are made with the same ingredients, but they are processed slightly differently and with different amounts of water.
Silken Tofu (Japanese-Style) for Use in Creams and Sauces
Silken is the creamiest type of tofu, and it is labeled with different consistencies—soft, medium, firm, and extra-firm—depending on how much soy protein it contains. Silken is the best option for blending into sauces, creams, mayo, and dressings.
Regular Tofu (Chinese-Style) for Use in Stir Fries, Baked Dishes, or Grilling
Regular tofu is sometimes called Chinese-style and is usually sold in plastic containers in the refrigerated section of supermarkets.
It is also labeled with different consistencies from soft to extra firm, depending on how much water has been pressed out of it. Regular Chinese soft tofu is similar to Japanese silken tofu, though not quite as smooth and creamy. These two types are usually interchangeable for most recipes.
Firm or extra firm regular tofu is best used in tofu stir-fry recipes, making baked tofu, or any dish where you will want the tofu to retain its shape.
Medium through extra firm regular tofu is progressively denser with a lower water content. These types of tofu should be drained and pressed to remove the water content.
Two Options for Draining and Pressing:
- Traditional Way – Slit the package and drain excess water over a sink. Next place the tofu block on an absorbent surface such as layered paper towels or a dish towel. Now, use another dish towel or paper towels to place on top of the block and top with a heavy plate or cast-iron pan. Allow to continue to drain under pressure for approximately 30 minutes.
- Quick and Easy Way – After purchasing tofu in plastic container from the produce section of the grocery store, bring it home and place directly in the freezer. This greatly lengthens the time allowed for using it, since it won’t be spoiling within a couple of weeks. When ready to use in a stir fry or other dish, defrost completely by either placing in the refrigerator for 24+ hours, or submerging in a large bowl of very warm water. If submerging, it will take an hour or so and will require changing the water a couple of times to make sure it stays very warm. Once defrosted, open the container and drain out excess water. You will notice that the molecular structure of the tofu has actually changed. It is much firmer and more sponge-like. It can now be handled with ease and the water can be squeezed out of it using your hands, just like wringing out a sponge.
Marinating Tofu
One of the most common complaints about tofu is its bland flavor. I happen to think that is one of its best attributes, because a good marinade can infuse it with flavor from the inside-out.
Ready for Cooking
After marinating, it’s time to cook, and there are a number of different options. It can be cooked as is or coated with breading or cornstarch. Cornstarch helps get the tofu’s exterior deeply golden brown and crispy when frying or baking. Here are five ways to cook tofu:
- Air frying gets tofu the crispiest. Just place in the basket—coated or not—and cook at 375 degrees Fahrenheit for approximately 20 minutes. Stop after the first 10 minutes to toss and then finish cooking.
- Pan Frying requires a good non-stick pan and very hot surface. Rather than adding oil to the pan, use a little bit of the marinade to brown the tofu. After it has turned a golden brown, add vegetables, rice, noodles, or anything else desired.
- Steaming involves elevating the food above the water with a steamer, traditionally. Spicing the food has to wait until after. However, take the easy way and just add tofu at the same time you cook the vegetables in a stir fry. Since stir fry veggies take only minutes and leave a light crunchy texture, adding the tofu at the same time and covering with a lid for a few minutes allows it to steam and warm thoroughly, as well as soak up more flavor from the sauce or marinade. The tofu will not get crunchy using this method.
- Baking requires using parchment paper or a silicone baking mat to keep food from sticking. Cook at 400 degrees for 20-30 minutes, because ovens differ.
- Grilling is another great way to cook tofu is to grill tofu kabobs.
I love to make tofu mayo to use in salads and on veggie burgers and will be posting the recipe under "Dressings", as well as some simple stir fry recipes using tofu.
Sources: Terri Edwards, CNS Kitchens
How many times have you said, "If I knew then what I know now"? It could have been about your love life, a job, school, a large purchase like a car that ended up being a lemon because you didn't do enough research. I know I have said that about many decisions in my life.
A Snapshot of My Story
Not too many of you know my full story. My "why", if you will. My story is the reason why I am so passionate about a food forward approach to getting and staying healthy. It is why I spent years studying science-based information about health with Wellness Forum Health. It is why I love teaching others the skills for adopting and maintaining optimal habits. And I am still learning!
What is Autoimmune?
In the mid-80's, I was diagnosed with Crohn's Disease. Crohn's is one of the autoimmune diseases that takes a toll on the lives of millions of people in the United States every year. There are many autoimmune diseases: Lupus, Multiple Sclerosis, Celiac, Type 1 Diabetes, Graves disease, Hashimoto's, and many more. This is the short list (there are over 80). Autoimmune diseases are the third most common category of disease in the U.S. after cancer and cardiovascular disease and more than 78% of the people affected are women. Autoimmune diseases can affect every biological system in the body, including the endocrine system, connective tissue, gastrointestinal tract, heart, skin, and kidneys. Sounds like the plague, doesn't it?
Autoimmune means "immunity against self." Your white corpuscles-which were designed by God to fight off disease-are identifying some healthy part of your body as an enemy invader and attacking it to destroy it. It is the body attacking the body. In the medical community, the diagnosis of an autoimmune disease is a life sentence. When I was diagnosed, I was given a myriad of prescriptions with potentially dangerous side-effects and was told that food had nothing to do with it. Their best shot was to control the symptoms. There was no looking into any root causes or methods to bring healing. The last medication prescribed was the biologic Humira, which can potentially cause cancer.
The Search for Information
Back in "those days", there wasn't any internet to look for information. I took my meds, cried, and became even more stressed, sinking into depression and episodes of anxiety. Was this going to be my life? If only I knew then that stress and anxiety is a major trigger for any autoimmune disease, so my mental state certainly didn't help.
I will fast forward because the road was long and there isn't enough space to write about the battles, the pain, the weight fluctuations, the different medications, my hopeless mental state, the "pretending" that I was okay, the mental anguish of travel preparation (making sure I didn't eat because I will be on a plane for 4 hours). I was not in a good place physically, mentally, or spiritually.
By 2009, it was bad enough that the GI doctor said my colon was so damaged and inflamed that I needed a bowel resection, and a large section of my small bowel was removed. If I knew then what I know now, I would not have had that done. Why you ask? Because now I know the root causes of inflammation. When you read further, you will learn the consequences of that decision. Now I know how my horrible way of eating was triggering my Crohn's disease (and other autoimmune issues). If I knew when diagnosed in the 80's what I know now, I might have prevented the years of illness. But that is not how life works. We all face trials, traumas, undealt with emotions, and setbacks. We don't know what to do at the time, or we receive poor guidance which makes it easy to sink into the mode of self-pity and fear. These traumas, whether big or small, and our emotions, lead to actual physiological changes in the body.
A Snapshot of the Journey
My road to healing was not easy. It is its own story, and I am thankful to God for teaching me how to listen to my body and how His desire is for us to be whole: body, mind and spirit! My healing started in 2014 and is still ongoing. I share more of my testimony in my free lecture "What Does the Bible Say About Health." He led me to many resources in the nutritional science community and I started to cut out many of the foods that I learned cause inflammation and foods that trigger symptoms. I was starting to feel better, lighter, healthier, and focused. I have not taken medication for 9 years because I radically changed the way I eat, managed stress triggers, and increased daily exercise (which I was finally able to do because I had more energy!) It was a dramatic mindset shift, and I wouldn't have it any other way.
A Setback
Let me sum this up and get to the point of why I am sharing. Think about having surgery anywhere on your body. When cutting is involved that way, it needs to be stitched up or put back together. This results in scar tissue. The scar tissue from my bowel resection has thickened and as a result, caused an obstruction from the stricture. I started looking into that possibility a few years ago and hoped it would not happen. But last November, I could tell that things weren't "moving" the way they should. I went to the GI doctor, but he did not agree with my self-diagnosis. He scheduled a colonoscopy a few days before Christmas. I rescheduled it for their next available appointment, which is in February because, well, Christmas. Ugh, if I only knew then.
In the early morning hours of January 18, I went to the ER as I had been vomiting all night long. The obstruction was bad, and I was hospitalized for 5 days. I had an NG (nasogastric) tube down my nose for 2-1/2 days to drain my stomach. The results of the CT scan done in the emergency room showed the blockage was caused by the scar tissue. The surgeon visited me daily with his scalpel sharpened (kidding), waiting to see if I needed another surgery. I was on a regimen of steroids to control any inflammation and calm things down. Thankfully, I did not require surgery.
So now I wait until February 22 to assess the damage. I was down but have learned to give my adversities, and my scar tissue, to God. I know when to rest and give myself grace.
Choose Life
We can all learn what our bodies need: physically, mentally, and spiritually. If you are not aware of what your body needs, you cannot take care of it. In her groundbreaking book "Radical Remission", Kelly Turner writes about the lives of people who have defied a serious diagnosis of cancer by not only radically changing their diet, but by deepening their spiritual connections, dealing with their emotions and much more. This can be applied to any serious health issue as well. There is healing power available to all of us!
We are all scarred from our circumstances one way or another. Every one of our scars has a story, but they do not define us. God loves our scars, especially when they draw us closer to Him. He invites us into relationship with Him so that we can live in "Shalom", which means more than peace. It means to live in wholeness: body, mind, and spirit. We don't need to identify with our disease, as that is embracing death. We are created with a purpose and a plan. Part of that plan is to learn to be healthy so that we can be of service to others.
Thank you for reading to the end. Please email me with any questions on autoimmune issues. I wish you all Shalom!
Liz Fattore
Nurture Your Health
Licensed Food Over Medicine Professional
www.lizfattore.com
