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
lentil stew
It's soup weather and this lentil stew is definitely comfort food. I love to use leeks in recipes, so remember to slice them lengthwise first, then slice into half-moons. Give them a bath in water to remove any sandy sediment. I used a head of escarole in this recipe, but you could substitute any other greens. I also used Passata, which is a tomato puree, strained of seeds and skins, and does not contain seasonings. It is traditionally used in many Italian dishes. This recipe is quick and easy.
Ingredients
- 1 leek, sliced
- 1 shallot, diced
- 5 cloves garlic, minced
- 2 quarts vegetable broth
- 24 oz bottle Passata
- 1 cup uncooked orzo
- Lentils (prepare 1 cup lentils separately)
- 3 bay leaves
- 1 teaspoon each dried basil & oregano
- 1 head escarole, roughly chopped
- Salt & Pepper to taste
Instructions
Cook 1 cup raw lentils according to package directions until tender and set aside. Sauté leek and shallot until translucent, stirring frequently (no oil needed) add garlic and stir a few minutes more. Add the vegetable broth, passata and all the remaining ingredients. Simmer until the orzo is done. Add the lentils and simmer until heated through. Should serve 5.
Your Wellness Lifestyle Starts HereAlmost everyone agrees that having a routine is a good idea, and that it is needed in order to develop health-promoting habits. But there is a lot of resistance to following through and developing and sticking to routines. A friend who does not like routines says that if forced to do everything in a routinized way, he would lose the ability to be creative, since spontaneity would be gone from his life. The reality is that usually the adoption of routines creates more time for spontaneity, not less. The reason is that when life is organized, chaos is reduced, and chaos interferes with getting many things done, including creative endeavors.
One of the keys to success in adopting health-promoting diet and lifestyle habits is establishing a daily/weekly routine. Routines provide structure, and structure is needed for organizing your life.
"Success doesn't come from what you do occasionally, it comes from what you do consistently."
How can you develop a health promoting environment? The key to good habit formation and maintenance is routine. I was away over the holidays and went off of my routine. But when I came home with a cold, I went back to my routine because I knew it would help me heal quickly. Once your health promoting routines and habits are developed, they are easier to resume.
Habits are defined as actions that are triggered automatically by environmental or contextual cues. Examples would include fastening your seatbelt as soon as closing the car door, or flossing your teeth after you brush. The cues (shutting the car door and brushing your teeth) remind you to perform the good habits (fastening seats belts and flossing). About 40% of the things you do every day are performed in the same situations and in response to the same cues. In fact, a considerable amount of research shows that performing any action again and again, under the same circumstances and in the same context, turns it into a habit.
As we enter a new year, we tend to want to set goals. There is something about the newness and excitement of starting over. The danger lies in falling for the trends, the new magic bullet for weight loss, the introduction of "super foods", the confusing and unsustainable diets, etc. Advertisers jump on the bandwagon to convince us of these magic formulas. The results are usually temporary. Trendy diets are not sustainable.
"New goals don't deliver new results. New lifestyles do. And a lifestyle is a process, not an outcome. For this reason, all of your energy should go into building better habits, not chasing better results."
The key is patience. Research shows that it takes between 15 and 254 days to form a new habit, depending on the person and the habit the person is trying to change or form. You can't just "break" a bad habit. You need to replace it with a good habit.
Honor yourself-body, mind and spirit-by establishing healthy routines and good habits which lead to a healthy lifestyle.
Sources:
Atomic Habits
Wellness Forum Health
DO YOU HAVE A STRATEGY?
The holidays are here and part of the fun of the season is the gatherings and spending more time with family and friends. Almost all of these occasions involve food, and it's a fair guess that they also include treats, sweetened beverages, and alcohol. While everyone has to make up his or her own mind about how to handle these occasions, I don't think it's a good idea to throw caution to the wind, eat anything and everything, and start over again in January for several reasons. One of them is that you were engaging in this type of behavior for a long time before deciding to change your diet and lifestyle to a healthier version, and it contributed to weight gain and health issues. One very important principle of the program I teach is that it is a plan for life. It is not a short-term heroic and restrictive diet that cannot be sustained. On the other hand, binging on junk food for short periods of time is not a good idea either.
Another reason to avoid a holiday eating orgy is that it will inevitably be accompanied by weight gain and feeling bad. It does not help to go backwards if you have been making progress toward your weight and/or health improvement goals.
The better strategy is to continue the "changing your life" program and learn to how to be a healthy eater who can enjoy the holidays. If you have been to any of my classes or events, remember the key strategies to implement any diet and lifestyle changes. It needs to be accessible, sustainable, and defensible with science.
If you are attending a party, eat a large salad, or a healthy soup with lots of veggies before you go. It's important to not attend these events when you are "starving". Fill up on salad and vegetables at family dinners and enjoy a few Christmas cookies!
Remain mindful of your strategy and intentions. This way you can have fun, indulge yourself a little, and wake up on January 1 feeling good about yourself, your weight, and your health.
Lastly, don't forget about exercise! Continuing your workouts is part of learning how to enjoy holiday seasons as a healthy person. Exercise can offset the effects of those cookies!
Stay tuned for 2024 as I resume classes and events, with hopefully more zoom meetings for the out-of-town folks.
I wish all of you a happy and healthy 2024!
Looking for a healthy side dish to bring to dinner? Check out this Cranberry Kale Pilaf. If you don't like Kale, sub spinach. Cranberry Kale Pilaf - Center for Nutrition Studies
wellness forum health smoothie
Since I am asked often about my daily smoothie, I wanted to share it with you. This health promoting smoothie mix contains spirulina, beet, spinach, wheatgrass, tomato, carrot powders, and Stevia. I order without Stevia (upon request). I pre-grind the whole flax seeds and it's the finest food grade organic flax seeds you can buy! Larger, flatter, softer and tastier than other flax seeds. The Brewers Yeast contains B vitamins and trace minerals. The green tea is optional as well. This food-grade tea is grown in a remote area of China. Each leaf is hand-picked and packaged to preserve nutrient density.
The super foods smoothie gets me going in the morning with lots of energy to do my morning workout.
Ingredients
- 8 oz plant milk
- 1 cup frozen berries
- 2 tablespoons smoothie mix
- 2 tablespoons raw oatmeal (optional, but it makes it creamier)
- 1 banana
- 1 tablespoon flaxseeds
- 1 tablespoon Brewer's Yeast (optional)
- 1 tablespoon green tea (optional)
Instructions
Place all ingredients in a blender!
I always have smoothie mix for $26 for a 1 lb bag (includes shipping) in stock to bring to events, as well as the other dry ingredients and other products such as soup mixes, probiotics and Elderberry Syrup.
These are some of the products that I keep on stock:
Smoothie mix $26 1 lb bag
Brewers Yeast $6.75 1 lb bag
Flax seeds $6.00 1 lb bag
Date & Almond Granola $8.70
Chocolate Oatmeal Bar mix $9.25
To view all of the products and to order directly, click on Foods and Products - Wellness Forum Health. Prices listed on the Wellness Forum Health website do not include shipping, however, shipping is free on orders over $250. To order directly, call 614-841-7700 and tell Kelly that I sent you!
shepherd's pie
Comfort food at its finest! This plant-based Shepherd's Pie can be modified by adding some lean, organic ground beef. I have found that using Yukon Golds for the mashed potatoes is best as they are creamier. The nutritional yeast is a dairy free way to add a cheesy flavory to the mashed potatoes. You can make this dish heartier by adding 1 cup of cooked lentils.
Ingredients
- 3 lbs Yukon Gold potatoes
- 2 tablespoons nutritional yeast
- 2 bay leaves
- 2 - 2 1/2 cups veggie broth
- 1 onion, chopped
- 3-4 cloves garlic, chopped
- 1 lb portabella mushrooms, sliced
- 1 large carrot, thinly sliced
- 1 cup frozen peas, defrosted under warm water
- 1 cup frozen corn, defrosted under warm water
- 3 tablespoons whole wheat flour (for gluten free, use oat flour)
- 1 teaspoon each: sage, thyme
- Salt and pepper to taste
Instructions
Clean and cube potatoes and place in a pot with cold water and the bay leaves. Boil til tender, drain, remove bay leaves. Add the nutritional yeast and about 1/2 cup of the veggie broth (or almond milk if desired). You can add a bit of plant-based butter as well. Mash until creamy, adding more broth until you achieve your desired consistency. Set aside and let cool.
While your potatoes are boiling, sauté the mushrooms until browned and set aside. In a hot frying pan, sauté the onions until translucent, add the garlic, stirring to prevent sticking. Add the carrots and 2 cups of the broth. Bring to a simmer, add the flour and stir, simmering for 2-3 minutes, stirring so that your gravy will not stick to the pan. Add the peas and corn, salt, pepper and herbs. When the gravy is to your liking, add the mushrooms. Carefully place the vegetable mixture into a 8x8 casserole dish. Top with the cooled mashed potatoes and spread them out evenly with a fork. Bake at 350 degrees for about 20 minutes, keeping an eye on it as it might bubble over. I usually place aluminum foil under the dish. Remove from oven and let sit about 10 minutes.
Your Wellness Lifestyle Starts Here
What you eat has a profound impact on your health and your diet is one of the most controllable aspects of your health status. You can decide what you are going to eat every day. The average adult human consumes one ton of food every year – an astounding amount – and it is impossible to make the argument that this amount of food does not have an impact on your health. The effect can be either positive or negative depending on the choices you make.
New research from Johns Hopkins Children’s Center shows that a phytochemical in broccoli and other cruciferous vegetables called sulforaphane can have a powerful effect on fighting viruses like the common cold and COVID-19.
Giving 30 mg of sulforaphane per kg of body weight to mice before infecting them with SARS-CoV-2 decreased the loss of body weight typically experienced by COVID-19 patients. Pre-treatment with sulforaphane also decreased viral load in the lungs and upper respiratory tract and resulted in a 29% decrease in injury to lung tissue as compared to mice who were not given the phytochemical. Additionally, sulforaphane decreased inflammation in the lungs and protected cells against the hyperactive immune response that has proven to be both common and fatal for many patients.
Sulforaphane has already been proven to have powerful anti-cancer properties, so these results are not surprising.
While you might be tempted to purchase a sulforaphane supplement, I’ve always advised that it’s best to eat the whole plant food because whole foods are more powerful. For example, cruciferous vegetables, which include not only broccoli but also arugula, Bok choy, cabbage, Brussel sprouts, and cauliflower, contain lots of powerful nutrients such as carotenoids, indoles, glucosinolates and isothiocyanates.
The same is true of all other plant foods – they are packed with protective nutrients that will not only reduce the risk of colds and flu – but also the risk of heart disease and cancer, which remain the leading killers.
You might have heard me say it before, but it is the whole of your diet and lifestyle, it is the breadth of what you eat and do on a daily basis. One note does not make a symphony. The temptation is to take a multitude of supplements because you are not eating enough fruit and vegetables. Supplements have role, but on a needed basis, such as Elderberry syrup if you feel a cold coming on, or a good probiotic for gut health. "Nutrient supplements do not prevent disease because when isolated from their whole food context, their biological properties may be substantially different or even opposite than expected." (T. Colin Campbell, PhD.) I will be having a class on supplement use in the future.
Diet quality is based on the foods you eat, not transient nutrient levels which usually have little to do with health status.
During the holiday season, we all express gratitude for our blessings, family and friends. Let's also place value on and be grateful for our health and take care of our bodies. Remember – an ounce of prevention is worth a pound of cure. Eat your vegetables!
If you are local, I hope to see you on Thursday, December 14 at the Epochary Inn. I will have Elderberry Syrup, probiotics, and the Wellness Forum Health smoothie mix available for purchase.
New recipes have been added on the recipe blog, so check them out!
Liz Fattore
Nurture Your Health
Licensed Food Over Medicine Professional
Wellness Forum Health
