Immune boosting Tips from your RDN

It’s that time of year…the cold/flu season! Viruses are going around like crazy. Kids are missing school for weeks at a time…If you’re like me, you already take the basic precautions (think copious amount of handwashing, eating well balanced meals and lots of talk with the little ones about sneezing into a tissue, or more likely, their sleeve:)

So WHY are we still getting sick?? Here’s a couple of things that deserve an honest evaluation, as most of these items can all too quickly get out of balance! When it comes to ways to improve our immune system function, there are many key components. Here are some that are worth our attention:

1. Sugar! Too much is never a good thing, but did you know that sugar has the potential to decrease immune system function by 75%, for up to 6 hours after consuming it?! Not only that, but it competes with Vitamin C in our cells. This means that if our system is saturated with glucose (aka sugar), Vitamin C will be displaced and sugar will rule the system function. My best advice is ditch ALL forms of added sugar (immediately if you are already sick).*Don’t stress out if this seems hard, in my practice, we often take a “baby steps” approach to conquering the sugar monster!

 

 

 

 

 

2. Immune Boosting Foods! We’ve always heard, “eat more Vitamin C to fight off colds” and that advice still holds true! We also need increased amounts of Vitamin A and E as well as other key minerals that come mostly from fruits and veggies! The increase in ability to fight off viruses, bacteria and other nasty bugs can be achieved by eating a more colorful diet. Great sources for a variety of colors means making sure your grocery cart contains a rainbow…Think red or dark pink fruits and veggies such as grapefruit, strawberries, watermelon and sweet bell peppers; orange fruits and veggies such as carrots, yams, oranges and peppers; or the very important dark green veggies such as spinach, kale, chard, broccoli and Brussels. The variety of colors means a variety of vitamins, minerals, phytochemicals and antioxidants, all of which help our immune system function!

 

 

 

 

 

3. Gut Health! The health of our gut is paramount for immune system function, as 80% of our immune function is located in this area. If we have issues with digestion or absorption, we can have impaired immune system function. The good bugs (aka PROBIOTICS) in our gut matter A LOT. There are many food sources of probiotics, such as fermented foods like kim chi, sauerkraut, kefir, miso and (my favorite) kombucha. There are also quality supplements available to help restore good bacteria into the gut and with that, we can better ward off the bad organisms. The gut can be a very complicated piece of our health puzzle, so if chronic issues like bloating, gas, belching, pain or discomfort (just to name a few) trouble us, we need to seek help, as this is NOT NORMAL. *If you need help and want to better understand your gut issues, please reach out to me, it makes me so happy to remove the word “chronic” from anything unpleasant in your life.

Hydration! Hopefully by now we all understand the importance of carrying around a water bottle. Purchasing a nice one, which keeps things cold (or hot) will be an investment you won’t regrets. THE GOAL? Half of our body weight in ounces, as a minimum is a great starting goal. (If we weight 200#, then we would need 100 ounces daily). We’ll need more water if we exercise, live in warm climates and or if we are fighting an illness or infection, drink alcohol or caffeinated beverages, etc. Throughout our day, we can set goals to work towards our daily total (my goal is to finish half of my daily needs before lunch). There are also reminder apps that encourage water consumption and send gentle reminders throughout the day. Bottom line, if our lips and/or skin are dry, we likely need more water!

*Add-ins can make hydrating WAY more fun. Start with half of an organic lemon squeezed into warm water in the morning, aim for 16-20 ounces. Then swap some of that dehydrating coffee (it’s a diuretic) and drink some herbal tea instead. My personal favorite right now is Throat Coat (yes, I too am fighting the virus) by Traditional Medicinals.

 

 

 

4. Sleep! Confession: as I type this important section, I cringe just a little! We all have heard the research. Sleep is key. Without it, we might as well share toothbrushes with the sickest person in the house and prepare for the worst! The majority of us need a minimum of 7-8 hours to be our healthiest. Many need more, especially our kids, those that are sick or that deal with chronic illness or autoimmune issues and the athletes who are training hard most all days of the week. Setting a schedule for bedtime and wake time can help our system work at a more optimal ability.

 

 

 

 

There are TONS of other ways to improve immune system function, but it is already past my bedtime and my goal of 8 hours sleep is no longer a reality so I should wrap up here. My encouragement is this: Challenge yourself. Challenge your kiddos. Remove junk food from the house. Let each family member pick out a new fruit and veggie at the store each week. Pick an accountability buddy and work on your hydration goal together. Establish a family bedtime and make it something you celebrate with wind-down foot rubs, stories, and recaps of the day…and then pray for good sleep!!

***If the struggle is real, I can help. Schedule a complimentary 30 minute free nutrition consult and we can talk about your goals and establish a plan of action that will help improve your health.
***Please note: If you have underlying health conditions or are on prescription drugs, please consult with your doctor before taking recommendations mentioned.

The magic of MAGNESIUM

Magnesium is something I’ve been researching a lot lately, much thanks to the seemingly chronic issues that plague so many individuals regarding sleep issues and low energy levels. When recommending natural alternatives to improve sleep and potential causes for fatigue, magnesium is definitely a topic worth talking about!

 

This mineral is responsible for over 300 critical processes in our body including some big ones such as:

• Glucose control
• Bone strength & development
• Muscle function
• Blood Pressure regulation
• Energy production
• Nerve function

The alarming news is that recent studies have shown that approximately 80% of American’s are deficient in magnesium. These deficiencies can be caused by a number of factors, but a few well-known factors include soil quality and gut quality.  The fact that our crops are not rotated and the soil is not as nutrient-rich as it used to be, means that the magnesium content in our respective plant-based foods is lower than ever before.

In addition, poor gut health is another contributor to magnesium deficiencies. Absorption issues in the GI tract,  a common problem exacerbated by a toxic diet, medication use, excess sugar or alcohol intake (just to name a few) can all contribute to issues absorbing magnesium from our foods.

Deficiencies can be difficult to diagnose because a blood test won’t typically indicate a problem (since about 99% of magnesium is
stored in our bones, not blood). Here’s some things to watch out for that could be a sign of a magnesium deficiency.

• Muscle cramps
• Constant fatigue
• Muscle twitching and soreness (restless leg syndrome)
• Difficulty concentrating & remembering things
• Headaches or migraines
• Insomnia
• Osteoporosis
• Anxiety

The good news is that we can easily get magnesium orally (thru diet and supplementation) or topically (absorbed through the skin). Here are some easy ways to increase your magnesium intake:

*Epsom Salt Soaks (which are typically a compound of Magnesium Sulfate)

• Soak in tub of warm (90 degrees) water, not hot
• Pour 2 cups into warm water
• Add essential oils to tailor the benefit of the soak
• Soak 12 minutes for maximum benefit

These soaks are great for:

• Muscle aches
• Joint pain
• Decreasing stress level
• Eliminating toxins
• Injuries/ stiffness
• Constipation

In addition to the soaks, there are plenty of delicious reasons to incorporate more MAGNESIUM RICH FOODS into your diet. Here are some excellent sources to focus on!

Men RDA 400-420 mg & Women RDA 310-320 mg a day

Spinach 1 c: 157 mg (40% DV)

Chard 1 c: 154 mg (38% DV)

Pumpkin seeds 1/8 c: 92 mg (23% DV)

Yogurt or Kefir 1 c: 50 mg (13% DV)

Almonds 1 oz: 80 mg (20% DV)

Black Beans ½ c: 60 mg (15% DV)

Avocado 1 medium: 58 mg (15% DV)

Figs ½ c: 50 mg (13% DV)

Dark Chocolate 1 square: 95 mg (24% DV)

Banana 1 medium: 32 mg (8% DV)

Other nutritious foods that are also high in magnesium include: salmon, coriander, cashews, goat cheese and artichokes.

The tolerable upper intake level (UL) for supplemental magnesium is 350 mg/day. Excessive intake of supplemental magnesium can result in adverse effects, especially in individuals with impaired kidney functions. So be sure to get expert advice on the amount of magnesium supplementation you need!

Vitamix Blender Recipes- Oh the Possibilities!

How many of you have a Vitamix blender or another variation of a high speed blender? Are you stuck in a smoothie rut? I suggest you break free of this rut and try one of the countless possibilities for quick, easy and wholesome meals, snacks and treats that are possible with a good blender!

There are many more uses than just smoothies for a good blender…And the best part is the simplicity of these Vitamix blender recipes!

-Soups                 -Marinades           -Desserts            -Nut Butters

-Sauces               -Spice rubs          -Dressings          -Snack items

Here are a few of my favorite fresh yet simple recipes to make your dinner fresh and delicious!

Mixed Greens & Butter Beans with Carrot Ginger Dressing

 

prep time: 7 minutes

serves: 4

gluten-free, dairy-free, soy-free, vegan, vegetarian

 

 

INGREDIENTS

4 cups mixed greens

2 cups butter beans (or beans of your choice)

1 avocado diced

¼ cup dry roasted pumpkin seeds

½ sweet onion diced – yellow or white (optional)

juice of ¼ lemon

FOR DRESSING

2 large carrots, peeled and chopped

1-inch fresh ginger, peeled and chopped

2 tbsp. EVOO

2 tbsp. balsamic vinegar or apple cider vinegar

finely diced shallots and/or garlic (optional)

INSTRUCTIONS

1. First make the dressing by combining all the ingredients in a food processor, Vita-Mix, or high-speed blender
2. Chop all salad ingredients.
3. Squeeze lemon over salad and mix well add (a little!) salt if needed.
4. Toss with ½ dressing before serving.

Curry Coconut Pumpkin Soup

 

prep time: 10 minutes

serves: 4

gluten-free, dairy-free, soy-free, vegan, vegetarian, paleo-friendly

 

 

INGREDIENTS

1 can of full-fat organic coconut milk

1 can organic pumpkin puree’

1 thin carrot, cut into chunks

1 small garlic clove

1 ½ tsp. galangal ginger (1 tsp. fresh ginger works well too)

2 tsp. curry powder

½ Thai chili pepper, minced (these can be quite spicy, so start with less if you don’t want it spicy!) OR ¼ tsp red pepper flakes

1 medjool date

Toppings:

2 tbsp. green onion, chopped

2 small zucchinis, cut into noodles

1 red bell pepper, cut into matchsticks

1 handful cilantro

½ tbsp. lemon juice (optional)

**Grilled shrimp will take this dish to a whole new level!! Or ground turkey seasoned with ground ginger, cayenne pepper and chili powder! These added protein kicks that will satisfy a large appetite and has the the perfect balance of proteins, carbs and healthy fats!

INSTRUCTIONS

1. Combine all ingredients except toppings in Vita-Mix, food processor or high-speed blender.
2. Blend until smooth and creamy.
3. Remove from blender and warm over medium-high heat.
4. Serve with red bell peppers, zucchini noodles and top with cilantro and green onion.

Moo-less Chocolate Mousse

 

prep time: 7 minutes

serves: 4

gluten-free, dairy-free, soy-free, vegan, vegetarian, paleo-friendly

 

 

INGREDIENTS

2 ripe avocados

2 ripe bananas

½ cup unsweetened cocoa powder

½ cup coconut milk

½ tsp. pure vanilla extract

pinch of cinnamon (optional)

pinch of salt (optional)

1-2 tbsp maple syrup

1 tbsp cacao nibs or 100% dark chocolate for garnish

1 tbsp. toasted hazelnuts

1 tbsp. unsweetened coconut

INSTRUCTIONS

1. Scoop out the flesh of the avocados into a food processor, Vita-Mix or other high-speed blender and add all other ingredients except garnish.
2. Blend until creamy and smooth.
3. Serve in individual size bowls and top with desired garnish.

OK, I’m hungry now and off to experiment some more with my beloved Vitamix! I encourage you all to step out of any comfort zone you may be in with your cooking and embrace the possibilities that are available to you with whole foods in order to improve the quality of your and your family’s intake!

 

The Effects of Sleep Deprivation on Appetite Regulation and Weight

 

Ironically, while writing this blog post, I have endured one of the most sleep deprived decades of my life! I can say from my firsthand experience as a working mom of three young ones, that a few nights of missed sleep don’t do anything positive for our bodies. Lack of sleep will cause the obvious symptoms of fatigue, moodiness, memory issues (loss) and often times, mindless eating.

When it comes to missing out on adequate zzz’s, it is not shocking to learn that there are more harmful effects on our health than the obvious ones mentioned above! Over the past three decades, the rates of both obesity and sleep deprivation (defined as less than 6 hours per night) have both increased in an alarmingly similar pattern. Obesity prevalence now greater than 35% and according to recent studies, close to 30% of adults in the US sleep less than 6 hours per night. Much of this sleep deprivation can be attributed to the increase in technology- excessive time spent in front of brightly lit screens, access to emails, cell phones and online capabilities at all hours, it seems harder to shut our brains “off” and get the necessary rest our bodies need to stay healthy.

Sleep affects so many different regulatory systems. There are several potential mechanisms by which sleep deprivation affects weight regulation and energy balance.

Hunger and satiety are regulated by metabolic and hormonal signals. Leptin is a facilitator of long-term regulation of energy balance, suppressing food intake and thereby inducing weight loss through the promotion of satiety. In various sleep studies, leptin has been shown to decrease when periods of sleep deprivation exist. Ghrelin on the other hand is a fast-acting hormone, secreted in the stomach whose actions induce hunger. Ghrelin is seen to increase in times of sleep deprivation. Disruption of these appetite regulating hormones due to increased time awake, can lead to increased intake of food and often times, when tired, our bodies crave energy dense foods and quick “pick me ups” that can lead us to crave less than healthful foods. To a lesser extent but nonetheless involved, is Peptide YY, a factor released in the gut following the ingestion of food. When this Peptide YY is decreased due to sleep deprivation, it can also contribute to an increase in appetite.

In addition, this sleep deprivation most often is accompanied by lethargy, which naturally leads to decreased energy output or expenditure. If this becomes a chronic issue, this fatigue can essentially cause a decrease in our resting metabolic rate. In other words, our good intentions to exercise after work may be lost if we’ve suffered a few too many hours of restful sleep.

Glucose production has shown to increase in almost every study conducted on sleep deprivation. In addition to the glucose increase, there is a corresponding decrease in insulin sensitivity. Our fat cells play an important role in insulin processing, including regulating energy use and storage. Fat cells become less receptive to insulin signals after just a few days of sleep deprivation. Insulin has a powerful ability to prevent fat breakdown by its anabolic (rebuilding) properties. Insulin sensitivity describes how recpetive the body is to the effects of insulin, and an insulin sensitive individual will require smaller amounts of insulin to lower their blood glucose levels than someone who has low sensitivity. Low insulin sensitivity can lead to a variety of health problems as the body tries to compensate for having low sensitivity to insulin by producing more insulin.

This extra insulin release results in a high level of circulating insulin in the blood (called hyperinsulinemia) and is associated with damage to the blood vessels, high blood pressure, heart disease, osteoporosis and obesity.

Another major factor to be aware of with lack of adequate sleep is that studies show stress hormone cortisol is also affected. Specifically, there are marked increases in evening concentrations of cortisol. This makes sense because cortisol is a highly contributing factor to our wakefulness. More cortisol, more energy to stay awake. Normally, cortisol is high in the morning and gets lower through the day. It should be lowest at night so you can sleep. Sometimes cortisol levels get flipped upside down so that they’re low in the morning and high at night, meaning you’re tired through the day and then you can’t sleep at night. It’s a vicious cycle because not getting enough sleep increases your cortisol levels the next evening. . High cortisol levels alone can cause weight gain  especially in your belly region.

Ideal amounts of sleep are variable based on a variety of factors, age being a big one. Some general guidelines for number of hours per day to aim for are: Infants 12-15; Teenagers 8.5-9.5 and Adults 7-9.

Bottom line…if you want to maintain a healthy weight, keep your stress and appetite regulating hormones at normal functioning capabilities. Don’t slack on your zzz’s!! 

Probiotics- Helpful or just Hype?

 

It’s become very apparent that a healthful diet of nourishing, well-balanced foods is simply not enough! If we truly want to live a vibrant life, feel energetic (and I mean all day long) and prevent illness through a well-functioning immune system, we must first address our gastrointestinal (GI) function. In the US, a large majority of us are consuming an “Americanized” diet and therefore are lacking essential micronutrients and, are also getting billions fewer healthful bacteria every day than required to maintain healthy immune system and GI functions.

The GI tract is one of the largest organs in the body and is a system that hosts over 800 species of microorganisms. These microflora are crucial to the immune system function, and have many other important responsibilities including: supplying our body nutrients and vitamins, enabling nutrient absorption, acting as a barrier against both internal and external toxins such as bacterial waste, drugs, chemicals and food antigens (foreign proteins). Microflora also aid in the metabolism of cholesterol, bile acids, and hormones. Dietary deficiencies of these healthful bacteria are associated with a myriad of health problems (see my previous post about Food Sensitivities & Your Immune System to get a small example of potential issues).

The good news is that these healthful microflora that are lacking in our modern diets can be supported by prebiotics and probiotics. Prebiotics are nondigestible food products that stimulate the growth of interdependent bacterial species (that are already in the colon) and that improve the health of the host. Probiotics are microbial foods or supplements that can be used to change or reestablish the intestinal flora and improve the health of the host. Healthful probiotic bacteria must survive the passage through the highly acidic stomach before they arrive in the more distal small intestine and colon. Because this process can often destroy the healthful bacteria during their journey through the GI tract, a high potency probiotic preparation helps ensure that adequate numbers of microorganisms survive to reach the distal small bowel and colon where they can exert their beneficial effects.

Not all probiotics are created equal, however. Fermented food products contain forms of beneficial bacteria. Fermentation has had a long history in human food production and consumption. Fermented foods and beverages can comprise anywhere between 5-40% of the human diet in some populations. Fermented foods, including live culture yogurts, kefirs, sauerkraut, miso, kombucha and tempeh are just a few examples that contain beneficial probiotics. The concentration of beneficial bacteria contained in these foods can vary significantly, and often only a single strain or a few are included in the food products labeled “contains live active cultures.” This doesn’t mean that you shouldn’t bother with these foods, but often times with these foods comes added sugars, which does nothing to benefit our health!

One of the easiest and most effective ways to include probiotics in greater concentrations is through a high quality supplement. Numerous studies support the superiority of a “multispecies” probiotic formulation compared to single strains in their ability to synergistically transform the GI colonization, which in turn, increases nutrient absorption from our foods and makes our bodies more capable of fighting pathogens.

Probiotic are measured by colony forming units (CFU’s), and with this measurement, more is better!! (For example “BILLIONS” of CFU’s are better than “MILLIONS”). Bottom line is, probiotics are extremely helpful in maintaining good overall health and allowing our nutritious foods eaten to have maximum absorption and utilization benefits.

At Cooper Chiropractic, we source our supplements directly from Klaire Labs because of their commitment to provide the highest potency and quality products available.

Ther-Biotic® Complete capsules contain 25+ BILLION colony forming units (CFUs)!! Therefore, this Ther-Biotic® probiotic with 12 probiotic species can be expected to provide more beneficial results than a probiotic containing only one or two individual species.

 

 

 

A New Way To Approach Your New Year’s Resolution(s)

Making lifestyle changes can be hard; really hard. Every year, January 1^st marks a clean slate, an opportunity for us to improve upon the year behind us. According to the Journal of Clinical Psychology, about 40% of these resolutions are focused on weight loss, which is crazy given the weight loss and cosmetic fitness industries that promote products depend on our failures to stay in business. After all, if we didn’t fail on last year’s diet, then we wouldn’t be seeking another one to try this year!

For some, New Year’s resolutions include goals to eat less sugar, calories, fat or processed foods or possibly to exercise more consistently, for longer duration or at greater intensity. I’ve always admired the gusto that can accompany these resolutions but I’ve also witnessed a pattern in my lifetime (which research supports) with these often overzealous goals….Too often, we fall short of the desired change(s) we resolve to make and end up frustrated, feeling like a failure and blaming ourselves and/or our body for not being able to achieve our “resolution.”

Often times, the improvements we desire to make are based on strict rules or rigid guidelines, that don’t involve self-love. And commonly, these goals don’t involve developing a greater love and respect for our body and all it does for us. Instead the lack of self-love creates stress that seeps into other parts of our lives and begins to degrade our sense of self-worth and competence. Hating on our bodies and only conditionally loving ourselves (when we lose those last 10 pounds, can fit into those size 6 jeans or can follow our calorie-restrictive diet 100% of the time), unintentionally supports an unfortunate set of acceptable standards that have been established by the industries that want to sell you their “latest and greatest” products.

There is an optimistic reason we make resolutions every January 1. We desire to grow and improve and live life to the fullest. What if this year, we approached the New Year with a different mindset? What if the goal was to love ourselves a little better? Too be less critical of our shortcomings? To look in the mirror and see the beauty instead of the flaws? To treat ourselves with the same respect that we give our friends and loved ones?

The decision and implementation to make this shift in mindset is really not that difficult. In fact, almost everyone I’ve ever met is capable of sticking to this goal. Yes it will take work, and yes it will be difficult (there will always be attacks on our desire to be the happiest version of ourselves), but we are all capable of LOVING ourselves MORE.

Imagine an outlook on the year that gives you permission to celebrate small victories (drinking more water, eating less processed food, increasing your vegetable intake, eliminating food additives or other toxic substances in your diet) and at the same time allows you grace to not be so focused on your weight but instead, more focused on respecting your body and all it is capable of. After all, we are in this body for our lifetime, so it makes sense that we begin to treat it with respect and care from the inside out. By focusing on not detaching from your body and considering it “a problem, disgusting, or fat” (all descriptive terms I hear far too often) but instead moving towards being in-tune, kind, compassionate towards this amazing vessel is a journey that will help you love yourself more.

Here are a few strategies to get you going…

Envision being happy with yourself for getting to the gym three times this week (that’s two more times than your last week’s average!), instead of being upset that you didn’t reach your goal of five days. Or imagine complimenting yourself on the healthy meal you were able to make for your family, instead of criticizing yourself for the lack of ability to execute such a meal every night of the week.

Make a list of your top 10 qualities. Sounds easy enough right?! If this isn’t something that comes naturally for you and you find yourself getting stuck, then ask your best friend, mom or dad, closest sibling and/or boss to offer up a quality or two that they consider to be representative of you. This act alone of asking others will put you in better awareness of your own self. Refer to this list of positives anytime your thoughts try to take you to
wards self-contempt.

Choose a word (or words) to focus on for the New Year, something that resonates with you and creates a feeling of happiness inside. (My words for the year are inspire and engage, as I want to encourage and motivate those who I have the honor of spending my time with while being engaged and present in all that I do). Try to focus on that word as often as you can. Put up post it notes with your word in places you frequent as a constant reminder of what is most important to you in the New Year.

Try to focus on being in the moment and laughing about the little stuff (I struggle with this, so it is on my radar for 2015). Make a conscience effort to spend more time appreciating the little things in life that can often get overtaken by stress and a busy schedule. Remember that change always involves baby steps as well as setbacks. There will always be many things in our life that we can’t control, so accepting this well-known fact and focusing on our attitudes towards ourselves and others, is really one of the most beneficial things we CAN do.

My challenge to you is to start the New Year with a NEW attitude that focuses on LOVING YOURSELF MORE (which will naturally help you become more positive and better able to love those around you)!

If you need support, encouragement or tools to get yourself in this mindset, email me! haley@cooper-chiro.com

 

 

Food Sensitivities & Your Immune System

FACT: Our GI tract is an organ that covers more surface area than a football field and is responsible for consuming and digesting foodstuffs, absorbing nutrients, and expelling waste, which means that when constant inflammation is affecting this area, a variety of problems can occur, including autoimmune diseases!

If you or your child has a food allergy, you are likely aware of it due to the severity of reactions related to one or many specific foods. Because food allergies elicit an immediate immune response, that can cause anything from hives to difficulty breathing (called IgE reaction), they are typically easier to diagnose. Food sensitivities however, are more complicated to determine because of the wide range of symptoms, which can often be vague and take up to 72 hours to present themselves (called IgG reaction).  In general, food sensitivities are the result of toxic responses to food and are divided into two categories: allergic responses; and food intolerances.

The most common sensitivities that exist today are: wheat (and gluten), corn, dairy (lactose), soy, eggs and food dyes, preservatives and additives. The majority of toxic responses to food is a result of food intolerance rather than food allergy. A food intolerance response is defined as any reproducible, toxic response to food that does not involve an IgE mediated response. There are both genetic tendencies that make individuals more sensitive to certain foods and also (probably most likely in today’s world), a sensitivity caused by repeated and excessive exposure to the same foods and imbalances in gut microbiome.

*Some of the chief complaints of an individual suffering from sensitivities include: unexplained weight loss or gain; headaches or migraines; stomach aches; constipation and diarrhea; behavioral issues; ADD/ADHD or other problems related to concentration; skin irritation and rashes; fatigue, muscle and joint pain; Autism Spectrum Disorder; frequent bed wetting; and frequent infections, especially of the throat and ears.

Regardless of the origin of the sensitivity, the outcome is the same…a food containing a molecule that your body has difficulty breaking down or digesting, is allowed to continue down the intestinal tract, which can lead to inflammation. This chronic inflammation can, in turn, lead to a “leaky gut” and other chronic conditions, including autoimmune diseases. With leaky gut syndrome, partially digested dietary protein can cross the intestinal barrier and be absorbed into the bloodstream. The effect of these large molecules “leaking” is that they can cause an allergic response, producing symptoms directly in the intestines or throughout the body.

The immune system has a very sophisticated method for keeping you safe that leads it to identify all of the foreign substances that enter your body or that you come into contact with (through our food, in the environment, through skin contact, etc). If your immune system determines any danger/threat, it will produce antibodies to ward off the harmful intruders.

Over 60% of our immune function happens in our gastrointestinal (GI) tract. Therefore, if we continue to consume foods that our body has an intolerance to, over time, the outcome is decreased immune function. Although there are numerous types of autoimmune diseases and they can affect many different organs, at their core they are all alike in that they are an immune response triggered by systemic inflammation that leads your body to attack itself.

Autoimmune diseases are born when your body is working hard to defend itself against something potentially dangerous, such as an infection, a toxin, an allergen, or even a food, and it fails to distinguish between parts of your own body and the intruder. Mistaking certain types of tissues for harmful substances, your body turns these antibodies against itself, wreaking havoc on your organs.

How do you know if you have a food intolerance?

If you suffer from any of the above-mentioned symptoms*, then you could be one of the millions of Americans who has an undiagnosed food sensitivity. Because food intolerances are very common, ask yourself how often you eat the main offenders such as wheat and dairy?  Recall your typical day…if you had cereal or toast for breakfast, a sandwich for lunch, a few crackers mid-afternoon and pasta for dinner, some of the major culprits are included in each of your daily meals, making you highly susceptible to food intolerances.

Keep in mind that the top food sensitivities go by many names and so you must also read ingredients and be a savvy consumer in order to educate yourself on where these might be hiding in your diet (For Example: WHEAT has many alternative names such as, bulgur, farina, flour, enriched flour, bleached or unbleached flour, durum flour, pasta, seitan, semolina, hard wheat, red wheat, cracked wheat, wheat germ, wheat berries)!

If you think you may have a food intolerance, there are several avenues that you can take to confirm your suspicions:

You can try an Elimination Diet or a Rotation Diet, in which the typical offending foods would be removed from your diet for a period of 2 weeks or longer, depending on the situation. Then you would slowly re-introduce each food removed, paying careful attention to the body’s reaction (which remember can take up to a couple of days). If symptoms dissipated with the elimination diet and then returned when reintroducing, these foods would be obvious offenders. You can also do a simple blood test or bio-energetic stress tests to determine sensitivities.

At Cooper Chiropractic Center For Health & Wellness, we can offer you a blood test (a DIY kit to take home), in which your finger is pricked and a drop of blood is collected and sent to a lab for analysis. There are several options for tests that can be run, but one option we often recommend is the “95 Common Foods Panel”, which will generate sensitivity results for 95 commonly eaten foods.

There are many natural things you CAN do to heal your body from food sensitivities. If you are interested in learning more about food sensitivities and natural treatment options, please email me, I’m here to help! haley@cooper-chiro.com

How To Stay Healthy This Holiday Season!

It seems that the holidays always brings with it an automatic increase in activities in all departments. Kids will have Christmas programs, classroom parties, cookie exchanges and adults, well, the social activities tend to be endless during this festive season!

In order to not miss the true meaning of this season and the abundance of joy that it offers, it is important to take good care of your own health and respective stress levels!

Here are some strategies to help you navigate this season…

 

CREATE SOME QUIET TIME IN YOUR DAY

Whether you wake at 4:30am or close your office door after lunch or possibly find some time after the kids and/or other roommates retire for the evening, finding 20 minutes of peace will be an energy saver. Use this time to reflect on your blessings, pray, meditate, do yoga or stretch or simply just sit and be still. Your blood pressure (and respective stress level) will thank you!

STAY HYDRATED

With the weather changes and the various temperatures we often go in and out of throughout our day, it is easy to become dehydrated. Teach your kids and family members to carry a water bottle with you everywhere you go- at home, school, work and/or in your car. To make your hydration a little more interesting, try fresh mint or basil along with some sliced fruit for a delicious change of pace. A great trick for alleviating digestive distress is to start your day with a glass of warm lemon water.

 

EAT BREAKFAST.

This meal is providing you energy to start your day off right. Plus, studies have shown that breakfast eaters are less likely to over-indulge later in the day.

REMOVE DISTRACTIONS WHILE EATING.

 

It is so easy to multitask in the technology driven world we live in. Cell phones, laptops, ipads….oh my! It’s no wonder that we finish eating and often times don’t really recall having looked at, much less enjoyed, our food. Take a few minutes while eating to examine your food and focus on the taste, texture and smell of each item, you will be much less likely to overeat and find yourself more satisfied after each meal.

AVOID BRIGHT LIGHTS AND THE COLOR RED.

Bright lights and lots of noise can speed up the rate at which you eat and cause you to feel stress. The color red has been shown to stimulate appetite more than any other, so be cognizant of your surroundings when you eat!

CHEW EACH BITE TWICE AS LONG AS YOU NORMALLY DO.

Try this experiment- Eat a bite of food, chew 20 times and then swallow. Repeat. Not only will it improve digestion by breaking your food better, but you will likely take time to recognize your hunger cues. It takes 20 minutes for the brain to receive the signals from the stomach that we are content or full. These signals can easily get overlooked when we race to eat a meal as fast as possible.

USE SMALLER DISHES & GLASSES.

Until the 1960’s the dishes we ate off of were around 9 inches in diameter. Today, the average plate is 12 inches, making it so much easier for our portions to be larger. Using smaller dishes will help keep your portion sizes under control and if you serve your holiday cocktail or glass of wine in a smaller cup, you will keep your liquid calories to a minimum as well.

FILL UP ON THE GOOD STUFF- BEFORE YOU HEAD TO A HOLDAY PARTY!

Eat a small meal before heading off to any holiday gathering. This will allow you time to enjoy socializing and keep you from arriving famished at your respective gatherings! When it’s time to eat at the gatherings, make a point to fill your plate with leafy vegetables and lean protein before anything else. This approach will naturally leave you only a little space on your plate for the more indulgent items.

OFFER UP A NUTRITIOUS DISH FOR YOUR PARTIES.

If you are in charge of contributing to an event at the office, school or with family and friends, choose something nutritious (yet delicious) to share. A roasted vegetable platter, hearty salad or any other fresh and light option will likely be welcomed among the more typical indulgent party foods.

 

ENJOY YOUR INDULGENCES!

If you are going to enjoy some of the delicious offerings at an event or at home, take time to eat each bite with intention and thoroughly savor the appearance, taste and texture.

IF YOU GO FOR SECOND HELPINGS, MAKE IT GREEN & LEAN.

If you have enjoyed a plateful of food but still are not feeling satisfied, make your second helpings healthy greens and lean protein. This tactic is a great one to incorporate for everyday eating and will help you meet your minimum needs of nine fruits/veggie servings per day.

STASH HEALTHY SNACKS AT WORK SO OFFICE GOODIES DON’T BECOME YOUR GO-TO SNACK.

Lack of proper snacks throughout your day is the most likely reason you will end up eating the office cookies, cakes or holiday goodies that will typically be around the office this time of year. Eating snacks between meals is often necessary to keep blood sugar levels stable and to keep those sugary sweets from becoming a daily habit. Keep small containers of nuts, seeds and fresh fruit and veggies on hand for quick and easy snacks.

 

BRUSH YOUR TEETH AFTER A MEAL.

Once you have finished a meal, freshen your palate with a quick teeth cleaning. This trick will be a cue to stop munching and will make you better able to wait until you are actually hungry again to start eating.

MOVE IT TO LOSE IT!

We’ve heard it a thousand times but it’s true, every little bit of exercise we can incorporate into our day really helps. Instead of rushing to get everywhere this season, park farther away and enjoy a brisk walk to your destination. Offer a helping hand cleaning up a neighbor’s yard, the garage or a space at work. Take a family walk (even in the rain) or bike ride and savor the sights and smells that this season has to offer.

PRACTICE GRATITUDE.

Positivity is contagious. Make a point to recognize and reflect each day on the many blessings that surround you. The practice of being grateful will help keep your stress in perspective and make you feel more fulfilled (and less likely to need a cookie for comfort!).

For more information on how to feel your best and have less stress this month and beyond, email haley@cooper-chiro.com.

Was your Thanksgiving Turkey on Drugs??? The truth about Ractopamine

According to a 2012 survey by the National Turkey Federation, the average American eats 16 pounds of turkey each year. In just one week, 88% of us will eat turkey on Thanksgiving. These facts bring me to a very important topic…..DRUGS!

If you care about the drugs that make it into the U.S. food supply, or about what happens to the animals that supply us with meat, you should definitely care about ractopamine (marketed as Paylean for pigs, Optaflexx for cattle and Topmax for turkeys). As of now, about 160 nations have banned or restricted the use of this controversial drug during various animal productions (and therefore many countries WILL NOT except U.S. meat), but the U.S. still uses this regularly in up to 80% of American-grown pigs, cattle and (you guessed it) TURKEY!

Ractopamine was approved in 2000, as a feed additive to promote growth and leanness in animals raised for their meat. Pharmacologically, it is a beta-adrenergic agonist, a widely used drug class used to treat asthma. Some well-documented adverse reactions to beta-agonist drugs include, increased heart rate, insomnia, headaches, and tremors.

Why the red flags about this being in our animal feed??

First off, the label on ractopamine clearly raises safety questions…. “WARNING: The active ingredient in Topmax, ractopamine hydrochloride, is a beta-adrenergic agonist. Individuals with cardiovascular disease should exercise special caution to avoid exposure. Not for use in humans. Keep out of the reach of children. The Topmax 9 formulation (Type A Medicated Article) poses a low dust potential under usual conditions of handling and mixing. When mixing and handling Topmax, use protective clothing, impervious gloves, protective eye wear, and a NIOSH-approved dust mask. Operators should wash thoroughly with soap and water after handling. If accidental eye contact occurs, immediately rinse eyes thoroughly with water. If irritation persists, seek medical attention. The material safety data sheet contains more detailed occupational safety information. To report adverse effects, access medical information, or obtain additional product information, call 1-800-428-4441.”

Another very concerning fact is that ractopamine is given to the animals until slaughter. It is actually pumping through their systems as they arrive on the killing floor (and therefore is able to be detected in variable amounts in our meat that is sold in our supermarkets for consumption!!).

The numerous reports (dating back almost a decade) citing the LACK OF SAFETY of ractopamine are not hard to come by.

• 2009, the European Food Safety Authority (EFSA) termed ractopamine a “cardiac stimulator”. They stated that Ractopamine residues “represent a genuine risk to consumers.”
• Medical journals, cite ractopamine to have “long plasma half-lives, and relatively slow rates of elimination.” This refers to the body’s cleansing through the function of kidneys and liver in addition to excretion functions to eliminate a substance from the body.
• One report from  Ottawa’s Bureau of Veterinary Drugs says that animals fed ractopamine developed a collection of birth defects including enlarged hearts, cleft palate, protruding tongue, short limbs, missing digits, and open eyelids.

By now you may already have guessed the even more disturbing news…..The FDA is well aware of ractopamine’s downside! In 2003, three years after its approval for use in U.S. pigs, the FDA wrote a 14 page warning letter to ractopamine manufacturer, Elanco, accusing them of withholding information about ractopamine’s “safety and effectiveness” and “adverse animal drug experiences”. Some of the experiences that angry pig farmers were reporting to Elanco include, “dying animals,” “downer pigs,” animals “down and shaking,” “hyperactivity” and “vomiting after eating feed.”

So how did this ever get approved to be used for other animals, after the obvious problems in pigs?! Aapparently with skilled lobbying, claiming that ractopamine, like antibiotics, is “green” and can help lower the carbon footprint.

As for the meat quality of these ractopamine Turkeys? You can read for yourself what the manufacturer of this drug, Elanco, has reported in their 2008 summary (the year before it began being fed to turkeys that show up in our grocery stores).

 

They actually state that turkey meat produced with ractopamine has “alterations” in muscle such as a “mononuclear cell infiltrate and myofiber degeneration,” There was “an increase in the incidence of cysts,” and differences, some “significant,” in the weight of organs like hearts, kidneys and livers. Concerning?! It should be!!

NOW WHAT??!!

Hopefully all of this disturbing information motivates you to think about the food you and your family eat! If it does, rest assured that it is EASY (and worth the extra dollar per pound you will likely spend) to find a local farmer that can supply your family with healthy, humanely raised animal products.

You can avoid ractopamine this Thanksgiving and beyond, (this drug can be found in supermarket deli cuts year round as well), by choosing a certified organic turkey. Ractopamine, along with antibiotics and GMOs, is PROHIBITED in organic farming.

There are lots of resources to help you in your quest. http://www.localharvest.org allows you to plug in your zipcode and easily locate an organic supplier near you or you can also head to a specialty grocer such as Whole Foods, New Seasons or the Natural Grocery.

P.S. If you’re ordering an organic turkey make sure you put your order in now, as supply often goes fast and it may be hard to find the day or two before a holiday.

Organic vs. Conventional

CLEAN 15 (Lowest in Pesticides)

Asparagus                  Eggplant                      Onion                          Sweet Potatoes

Avocado                     Grapefruit                     Papaya                        Mushrooms

Cabbage                     Kiwi                              Pineapple                   Sweet peas (frozen)

Cantaloupe                Mango              `          Corn

DIRTY DOZEN (Buy these organic)

Apples                         Cucumbers                   Peaches                     Sweet Bell Peppers

Celery                          Grapes                           Potatoes                     Collards & Kale

Cherries                      Hot peppers                  Spinach                      Summer Squash & Zucchini

Tomatoes                   Nectarines                    Strawberries

There is much confusion surrounding the benefits of eating a diet that has been produced organically, but the truth about organic vs. conventional foods really comes down to the health of not only the human race, but also the earth itself.

Conventional food is actually relatively new in the history of farming. It was not until the twentieth century that chemical fertilizers, fungicides, herbicides and pesticides began to be used in natural food production. Prior to that time, all farming was organic! Thankfully, today we are choosing to revert back to more traditional methods.

Since there are no chemicals used in organics, the food products are naturally better for humans to consume. These chemicals are added to conventional foods in order to prevent crop damage caused by insects and bugs, and also to help the produce last longer. Unfortunately, these various herbicides and pesticides have entered the water supply as well as the food chain, and have been found to cause some nasty diseases and health conditions. A gradual buildup of poisons in the body can add weight, cause headaches and/or a lack of energy and result in digestive problems, to name only a few of the many health issues that have been linked to some conventional foods.

More importantly, these chemicals introduce free radicals into the blood stream. Free radicals are cell destroying atoms that can occur naturally through chemical reactions in the body. They are also introduced through pollution and a variety of environmental factors. The body can protect itself to a point, but it can also become overwhelmed, especially now that they are being brought into the system through food consumption.

Free radicals attack healthy cells and can cause premature aging, as well as cancer and other serious conditions. Therefore, switching from conventional methods to more organic food production is highly recommended in order to reduce the risk of bringing extra toxins into your body.

Buying local, organic food can benefit you in other ways as well. Most supermarkets are filled with fruits and vegetables that have been made in other countries, which are often lacking nutritionally. Vitamins and minerals gradually decrease in fresh foods, so the quicker it reaches your plate, the greater the health benefits will be.

Eating food that is not made locally means that not only will they have added chemicals and preservatives to help them look nice on the outside; but the vitamin content will be present in much lower levels as well. A good rule of thumb is to try and locate suppliers within twenty miles of your home. It is not only healthy; you will also be supporting local businesses and farms.

The soil in which organic food is grown in is also affected adversely by conventional farming methods. The chemicals seep into the ground and kill off important bacteria and fungi, which are essential to the health of the land. It is through the soil that plants obtain their minerals, so if they are grown in poor or dead soil, their nutritional quality is compromised. Less microbial activity in the soil will not give the plants enough minerals to grow as well as they could, and the end result is foods that contain fewer vitamins, minerals and antioxidants.

Make it a point to seek out locally produced organic foods the next time you go shopping. The practice of “local” and “organic” shopping will ensure that the foods you consume will have the highest nutritional quality and least amount of toxins, as well as help support positive environmental factors (less pollution, less water consumption and better soil quality!).

P.S. A few labeling facts to help guide you and your family as you navigate the “organic” labels…

•  Organic produce will always have a “PLU” number that begins with a 9!!
• The Organic labeling system, is governed by strict government standards. An example of some criteria that must be met in order to earn the organic label include: the products are made without the use of toxic pesticides and synthetic nitrogen fertilizers, antibiotics, synthetic hormones, genetic engineering or other excluded practices, irradiation or sewage sludge! 

 

Products certified with 95% or more organic ingredients may use this USDA seal.

• “100 percent organic.”  To use this phrase, products must be either completely organic or made of all organic ingredients.
• “Organic.”  Products must be at least 95 percent organic to use this term.
•  “Made with organic ingredients.”  Products that contain at least 70% organic ingredients. (Can’t use the USDA seal).
• “Natural or Free Range or Hormone Free.”  These terms are all allowed on product labels, but are very different than “organic.”
  

Be mindful when feeding yourself and your family and remember that there are plenty of ways to support local and organic within your community (delivery services, crop shares or local farms, to name a few)!

Contact Haley@cooper-chiro.com for more information about her functional nutrition services or to learn more about going organic!