5 Skin Perfecting Fruits + Acne Fighting Tips

Something “Fishy” Is Going On: GMO Salmon, Mislabeling of Fish, and a Healthy Trout Recipe! 

Seafood is a popular and healthy food choice for many Americans. The United States, trailing only behind China, is the second largest fish consumer in the world. The American Heart Association, as well as the 2010 dietary guidelines from the U.S. Government, both advise eating eight ounces of seafood, or two seafood meals a week, particularly because of their “heart healthy” omega-3 levels. However, U.S. consumers are often given inadequate, confusing or misleading information about the fish they are actually buying. There are two major areas of concern for consumers looking to keep fish in their diets: genetically modified fish and proper labeling of fish. Genetically Engineered Salmon The Food and Drug Administration (FDA) recently (and quietly) approved genetically engineered (GE) salmon. A new biotech company claims that its GE salmon, which is designed to grow twice as fast as unaltered fish, will be “safe, healthy, and pose little threat to the environments.” But according to leading experts, there are many potential and threatening problems that may cause significant harm to the environment and to people consuming GE fish. Their GE salmon would be raised in farms and would most likely have many of the same nutritional differences that unaltered farmed salmon already have in comparison to wild salmon. These differences include: lower levels of omega-3 fatty acids and higher levels of contaminants like polychlorinated biphenyls (PCBs) according to a report from Environmental Science and Technology. different vitamin, mineral and amino acid levels than non-GE salmon, and slightly higher levels of insulin-like growth factor 1 (IGI-1), which has been shown to increase the risk of certain cancers according to the Journal of the National Cancer Institute, Volume. 92, No 18, September 20, 2000. In addition, GE foods have also been shown to cause allergic reactions. Because there have not been any long-term studies on the safety of eating transgenic, the consequences of approving the GE salmon as a food for humans unknown. The company plans to raise only sterile fish. But the FDA has called this claim “potentially misleading” because up to 5 percent of these fish may be fertile. The company claims that the fish will be raised in closed facilities and pose no threat. But if this type of GMO farming is done in Asian countries, how will they regulate and keep these fish from being released in the wild? Worldwide, the primary method of raising salmon is in open-net pens in the ocean, and millions of farmed fish escape these facilities every year. These escaped fish may easily out-compete with wild fish for food, space, and mating opportunities, as they often exhibit higher aggression and risk-taking than wild fish. These GE salmon are designed to eat more and grow faster than wild salmon potentially leading to the extinction of both wild and transgenic fish in that region according to the Canadian Journal of Fisheries and Aquatic Sciences. 58(2001) at 842-3. Mislabeling of Fish Another problem shown in recent news concerns the seafood labeling fraud in the United States. From 2010 to 2012, Oceana conducted one of the largest seafood fraud investigations in the world to date, collecting more than 1,200 samples from 674 retail outlets in 21 states to determine if they are truly the seafood they claim to be. DNA testing showed that one-third, or 33 percent, of the 1,215 seafood samples were mislabeled, according to the U.S. FDA guidelines. This study was restricted to retail outlets, including restaurants, sushi venues and grocery stores. Whether on the boat, during processing, at the retail counter, or somewhere else along the way, these would be the venues where the fraud could originate. The key results include: Mislabeling was found in 27 of 46 fish types tested (59%). Salmon, snapper, cod, tuna, sole, halibut, and grouper were the top collected fish types. Snapper (87%) and tuna (59%) were the most often mislabeled fish types. Only seven of the 120 red snapper samples were genuine red snapper. Between one-fifth to more than one-third of the halibut, grouper, cod, and Chilean sea bass samples were not labeled properly. 44% of all the grocery stores, restaurants, and sushi venues visited, sold improperly labeled seafood. 84% of the white tuna samples were actually escolar, a species that can cause serious gastrointestinal issues for some individuals who eat more than a few ounces. Another concerning point is that more than 90 percent of the seafood consumed in the U.S. is imported, and less than 1 percent is inspected by the government for fraud and safety concerns including the high levels of pesticides, banned chemicals, and toxins found in often unregulated Asian seafood. With all this in mind, what can consumers do to reduce and avoid these potential health risks? Do not be afraid to ask more questions, including what kind of fish it is, if it is farm raised or truly wild, and where, when and how it was caught. Be sure to check the price. If the price is really cheap, it probably is fraudulent and not the quality of seafood that it states it is. When possible, purchase the whole fish which makes it harder to deceive you and swap one species for another. Go fishing! Check out your local lakes and fish the cleaner lakes (i.e. Norris and Douglas Lakes). Be sure to avoid the bottom dwellers and larger fish where more contaminants are and longer exposure to harmful chemicals/pollutants. You will need a fishing license and a trout stamp if fishing for trout. For Oceana’s full national seafood fraud report, you can check it out here. Here is a recipe using a local variety of an omega-3 rich fish we can purchase locally or catch ourselves! Enjoy!   Lemon-Herb Baked Rainbow Trout Minutes to Prepare: 5 Minutes to Cook: 14 Number of Servings: 3 Ingredients 1 large Rainbow Trout fillet (16 oz.) 1 lemon , sliced and organic preferred 1 tbsp. Tarragon 1 tsp. Marjoram 1 tbsp. Extra Virgin Olive Oil ¼ tsp. garlic and/or onion powder Salt (whole mineral) and pepper to taste Directions Preheat oven to 400 degrees with the rack in the center of the oven. Line a baking sheet with aluminum foil or parchment paper and spray briefly with nonstick spray. Place fish fillet in center of baking sheet. Sprinkle fish with salt and pepper to taste. Arrange lemon slices on top of fish fillet. Sprinkle tarragon and Marjoram on top of fish fillet and lemon slices. Drizzle olive oil onto fish fillet. Place in oven and bake for 12-15 minutes, or until fish flakes well with a fork and is opaque in the center. Remove from oven. Divide fish into three even pieces and serve. Goes great with organic brown or wild rice and some fresh steamed vegetables or as part of a salad over fresh greens with a organic balsamic vinaigrette. by Carolyn Burris MS, Nutrition Counselor at Seasons of Farragut Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Seasons. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue.

Dining Out & GMOs: The Real Price We Pay

It’s a fact: Americans love eating out. We blog, Tweet, and post about it. It’s very gratifying to share a meal with friends or family while taking a break from cooking at home. Even while on a diet, you may give yourself a pass to “treat yourself” or overindulge while dining at your favorite restaurant. But have you ever thought about what you are eating and where the restaurant purchased their food? Well, it is quite eye-opening!

Dining out will make you fat and very unhealthy! Unless you are dining at a health food type restaurant (which are few in number), the average restaurant meal is usually between 1,000-1,500 calories. Studies show that we eat about 40 percent more when we are in groups as opposed to eating alone. However, the main reason we eat more is due to the portion size at restaurants, usually much larger than we would consume at home.

The goal of most restaurants is to make a profit, not to provide healthy foods that will reduce your risk for heart disease, obesity, and cancer. Because they want you to come back, most restaurants will provide foods that simply taste good but are high in fat in forms of processed oils, trans fat, butter and lard. Even the healthier options can still be loaded with calories. And don’t forget the high amounts of sugar including high fructose corn syrup, a cheap form of sweetener.

Since profit is the main goal, most restaurants are not serving high quality food.  Unless they advertise themselves as providing truly healthier options like grass-fed/organic meats, USA or Canadian wild-caught fish or organic grains, fruits and vegetables, they are likely serving you genetically modified foods (GMOs). Since 60-75 percent of grocery foods are genetically modified, the likelihood is pretty great that these cheaper sources of food will be found in restaurants.

In addition to harmful GMOs, you may also end up eating industrially bred and raised food loaded with hormones, antibiotics, and pesticides. There are alarming and unhealthy practices that go on at a CAFO facilities (Concentrated Animal Feeding Operation). The problem begins at the massive CAFOs where cows, chickens, and pigs are fed genetically modified corn, soybeans, and excessive grains in general (not their natural diet, i.e. grass), along with many other unbelievable feed ingredients such as:

• Plastics: this is used for many animals whose digestive systems need more roughage to pass through them, thus CAFOs are now feeding them plastic pellets.
• Manure and animal feces: this can include cattle manure, swine and poultry waste. It also can include wood, sand, sawdust and other non-food substances.
• Roxarsone: more commonly named arsenic, which until recently was put into chicken and pig feed to control parasites, though Nitarsone (another arsenic-based poultry drug) is still approved. Chicken litter (containing the arsenic that passes through the birds) is also collected from chicken CAFOs and is fed surprisingly to feedlot cattle.
• Animal byproducts: categorized as “animal protein products,” this includes hair, skin, hooves, blood, internal organs, intestines, beaks and bones, dead horses, euthanized cats and dogs, and road kill.

Fast foods do not fare any better, and are usually chemically laden for shelf life and profit. Two examples of synthetic chemicals in popular fast food chicken nuggets are:

• Dimethyl polysiloxane: a type of silicone with anti-foaming properties used in cosmetics and variety of other goods like Silly Putty
• Tertiary butylhydroquinone (TBHQ): a petroleum-based product that has antioixidant properties.

Due to all of the processing (added sugars and other ingredients), studies have shown that eating fast food just twice a week, can cause you to gain excess weight, but even more alarming is that it doubles your risk of developing insulin resistance, the driving force behind many chronic diseases, including diabetes, heart disease and cancer.

Try these strategies for making healthier decisions while dining out.

• Reserve dining out for special occasions, not a bi-weekly habit.
• Seek out healthier-minded restaurants using seasonal, sustainable, non-GMO, organic, free range, or wild-caught ingredients and dedicated to preparing meals with healthy fats in mind.
• Ask questions about where they buy their foods.
• Avoid fast food as much as possible unless they advertise a truly healthier option as mentioned earlier.

Ready to regain control over the food that you put into your body? Here is a recipe for a delicious, Chinese-inspired appetizer or meal that will surely impress your friends and family! Enjoy!

Asian Lettuce Cups

• 1 1/4 lb. 93% lean, free-range/organic ground turkey

• 1 Tbsp cold pressed/organic oil

• 1 clove garlic, minced

• 1/8 tsp. ground ginger (can use fresh equivalent if desired)

• 2/3 cup thinly sliced organic green onions (about 4)

• 1 (8 oz) can sliced water chestnuts, drained and coarsely chopped

• 12 Boston lettuce leaves (or organic iceberg)

• 3 Tbsp hoisin sauce (recipe below)

• 2 Tbsp lower-sodium organic gluten free soy sauce

• 1 Tbsp organic rice vinegar

• 2 tsp. roasted red chili paste, organic if possible

• 1/8 tsp. whole mineral salt

• 1/8 tsp. ground organic black pepper

 

Homemade Hoisin Sauce

• 4 Tbsp. lower-sodium organic gluten free soy sauce
• 2 tsp. organic white vinegar (or lemon/lime juice)
• 1 tsp. organic sesame seed oil
• 2 Tbsp. unsalted organic unsweetened peanut butter
• 1 Tbsp. organic/raw honey, molasses or brown sugar
• 1/8 tsp. garlic powder
• 1/8 – 1/4 tsp. hot sauce/chili sauce (this will vary depending on your preference)

Mix together until blended.  (Note: may need to slightly heat the sauce to disperse the peanut butter more uniformly)

Directions

Heat 1 tablespoon of oil in a large nonstick skillet over medium-high heat.  Add turkey, garlic and ginger to the pan and cook for about 6 minutes or until turkey is browned. Stir to crumble. Combine turkey mixture, onions and chopped water chestnuts in a large bowl, stirring well, and set aside.

Meanwhile in a small bowl, whisk together hoisin, soy sauce, rice vinegar and roasted red chili paste, salt, pepper and drizzle over the turkey mixture. Toss to coat completely. Add about 1/4 cup turkey mixture to each lettuce leaf, serve, and enjoy!

Pulling Back The Curtains On Dr. Oz: The Truth About IV Nutrition Therapy

Wow! Now that’s scientific (insert sarcasm). We live in day where we have instant access to data and scientific research, and that is his closing statement?

As physicians, we often forget that we are scientists. Our testing and therapies should be based on science, not opinion. Yet, neither Dr. Oz nor his guest presented any scientific data to support their statements in favor or opposition. So, allow me to do the job that Dr. Oz and his guest did not.

Intravenous nutritional therapy has been around since IV vitamin C was first used for treatment of polio in 1949. Is it something everyone needs? Of course not. Should everyone take insulin? You get my point.

At Seasons, we evaluate a client’s needs based on symptoms. The symptoms lead us to extensive metabolic testing to determine the specific presence and severity of deficiencies of amino acids, fatty acids, vitamins, minerals, etc. Only then do we recommend IV nutritional therapies using the metabolic test results combined with the client’s symptoms. That is what medicine is all about – using the art and science of medicine for the patient’s benefit.

Another reason to use IV nutritional therapy is that for most Americans, our guts are a wreck (and that is putting it mildly). Absorption problems are a major concern for Americans. If you can’t absorb a vitamin or nutrient, it doesn’t matter how good the source or the dosage of therapy is, it just won’t be absorbed. If you are dealing with severe deficiencies, then you’ll never catch up.

How about an analogy to paint a clearer picture? A patient seeks help from a physician for severe dehydration. The patient just can’t keep anything down. Is the physician going to give the patient a pat on the back, tell them to just drink more water, and send them on their way? Of course not. The physician knows that the patient cannot tolerate oral therapy at that point. The deficiency is severe. The physician knows that he/she must catch the patient up, and then instruct the client to drink more water. And how does the physician “catch” the patient up? Well, IVs of course.

Does Dr. Oz question the safety, validity, and benefits of this therapy? Of course not. That is because it is standard practice. Standard practice is defined as: whatever everyone else is doing. I remember my mom often asking me, So…if everyone else jumps of a cliff, are you going to do that too?

And the testing to determine dehydration? Very limited. Usually, a urinalysis, complete blood count test (CBC), maybe a general chemistry, and of course a physical exam. From experience and training, I can tell you that the IV fluids are started based on the physical exam, before the test results get back. That is not how we approach IV nutritional therapy at Seasons. Dr Oz gave the impression that people just walk into a Doctor’s office to order IVs as one would a hamburger at a fast food drive-through. We customize therapy to specific needs and match it with their specific metabolic demand.

So, what does the science say about IV nutritional therapy? The science is overwhelmingly in favor of IV nutritional therapy.

The research below looks at surgical patients. It is well known that poor nutritional status of the patient undergoing surgery effects outcome. These studies showed that IV nutritional therapy improved outcomes. This is not total peripheral nutrition (TPN). TPN is therapy to replace all nutrition. Intravenous nutritional therapy is just to replace vitamins, minerals, and maybe some targeted macronutrients.

• Bellantone R, Doglietto G, Bossola M, Pacelli F, Negro F, Sofo L, Crucitti F. Preoperative parenteral nutrition of malnourished surgical patients. Acta Chir Scand. Apr 1988;154(4):249-51.
• Rham D. A guide to perioperative nutrition. Aesthetic Surgery Journal. July-August 2004;24)4):385-390.
• Xu J. Yunshi Z, Li R. Immunonutrition in Surgical Patients. Current Drug Targets. Aug 2009;10(8):771-777.
• Beier-Holgersen R, Boesby S. Influence of postoperative enteral nutrition on postsurgical infections. Gut. 1996;39:833-835.

So, what about the other benefits of IV nutritional therapy?

During Pregnancy

• Wolk RA, Rayburn WF. Parenteral nutrition in obstetric patients. Nutr Clin Pract. Aug 1990;5(4):139-52.
• Rayburn W, Wolk R, Mercer N, Roberts J. Parenteral nutrition in obstetrics and gynecology. Obstet Gynecol Surv. Apr 1986;41(4):200-14.
• Russo-Stieglitz KE, Levine AB, Wagner BA, Armenti VT. Pregnancy outcome in patients requiring parenteral nutrition. J Maternal Fetal Med. 199;8:164-7.
• Zibell-Frisk, Jen KL, Rick J. Use of parenteral Nutrition to maintain adequate nutritional status in hyperemesis gravidarum. J Perinatol. 1990;10:390-5.

First trimester miscarriage

• Acacio B et al. Pregnancy outcome after intralipid infusion among women experiencing recurrent pregnancy loss. Fertility & Sterility. Apr 2008;89(4):S11.
• Roussev RG et al. Duration of intralipid’s suppressive effect on NK cell’s functional activity. Am J Reprod Immunol. Sep 2008;60(3):258-63.

Viral illnesses

• Klenner FR. Massive doses of vitamin C and the virus diseases. J So Med & Surg. April 1951;113(4).
• Schencking M, Vollbracht C, Weiss G, Lebert J, Biller A, Goyvaerts B, Kraft K. Intravenous vitamin C in the treatment of shingles: results of a multicenter prospective cohort study. Med Sci Monit. Apr 2012;18(4):CR215-24.
• Gorton HC, Jarvis K. The effectiveness of vitamin C in preventing and relieving the symptoms of virus-induced respiratory infections. J Manipulative Physiol Ther. Oct 1999;22(8):530-3.

Critical Illness

• Tanaka H, Takayoshi M et al. Reduction of resuscitation fluid volumes in severely burned patients using ascorbic acid administration. Arch Surg 2000;135.326-331.
• Crimi E et al. The beneficial effects of antioxidant supplementation in enteral feeding in critically ill patients: a prospective, randomized, double, blind, placebo- controlled trial. A & A. Sept 2004;99(3):857-863.

Liver Damage

• Dentico P et al. Glutathione in the treatment of chronic fatty liver disease. Recnti Prog Med. Jul-Aug 1995;86(7):7-8):290-3.
• Smith SW, Howland MA, Hoffman RS, Nelson LS. Acetaminophen overdose with altered acetaminophen pharmacokinetics and hepatotoxicity associated with premature cessation of intravenous N-acetylcysteine therapy. Ann Pharmacother. Sep 2008;42(9):1333-1339.
• Mitchell JR et al. Acetaminophen-induced hepatic necrosis. IV protective role of glutathione. JPET. Oct 1973;187(1):211-217.

Pain

• Chen JY, Chu CC, So EC, Hsing CH, Hu ML. Treatment of postherpectic neuralgia with intravenous administration of vitamin C. Anesth Analg. 2006;103:1616-1617.
• Schencking M, Sandholzer H, Frese T. Intravenous administration of vitamin C in the treatment of herpetic neuralgia: two case reports. Med Sci Monit. 2010;16:58-61.
• Chen JY, Chang CY, Feng PH, Chu CC, So EC, Hu ML. Plasma vitamin C is lower in postherpetic neuralgia patients and administration of vitamin C reduces spontaneous pain but not brush-evoked pain. Clin J Pain. Sep 2009;25(7):562-9.

Cancer

• Riordan HD et al. A pilot clinical study of continuous intravenous ascorbate in terminal cancer patients. P R Health Sci J. Dec 2005;24(4):269-76.
• Mikirova N, Casciari J, Rogers A, Taylor P. Effect of high-dose intravenous vitamin C on inflammation in cancer patients
• Ohno S, Ohno Y, Suzuki N, Soma G, Inouse M. High-dose vitamin C (ascorbic acid) therapy in the treatment of patients with advanced cancer. Anticancer Research. Mar 2009;29(3):809-815.
• Chen Q et al. Pharmacologic ascorbic acid concentrations selectively kill cancer cells: Action as a pro-drug to deliver hydrogen peroxide to tissues. PNAS. Sept 20 2005;102(38):13604-13609.

Blood Pressure

• Juraschek SP, Guallar E, Appel LJ, Miller ER III. Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials. Am J Clin Nutr. May 2012;95(5):1079-1088.
• Schneider MP et al. Superoxide scavenging effects of N-actylcysteine and vitamin C in subjects with essential hypertension. Am J Hypertens. 2005;18:1111-1117.

Autoimmune Disease

• Mikirova N, Rogers A, Casciari J, Taylor P, Effect of high dose intravenous ascorbic acid on the level of inflammation in patients with rheumatoid. Modern Research in Inflammation. 2012;1(2):26-32.

Parkinson’s Disease

• Sechi G et al. Reduced intravenous glutathione in the treatment of early parkinson’s disease. Progress in Neuro-Psychopharmacology and Biological Psychiatry. Oct 1996;20(7):1159-1170.
• Hauser RA, Lyons KE, McClain T, Carter S, Perlmutter D. Randomized, double- blind, pilot evaluation of intravenous glutathione in Parkinson’s disease. Mov Disord. May 15 2009;24(7):979-83.

Neuropathy

• Kuwabara S et al. Intravenous methylcobalamin treatment for uremic and diabetic neuropathy in chronic hemodialysis patients. Intern Med. Jun 1999;38(6):472-5.
• Ziegler D et al. Alpha-lipoic acid in the treatment of diabetic polyneuropathy in Germany: current evidence from clinical trials. Exp Clin Endocrinol Diabetes. 1999;107(7):421-30.

As you can see, the benefits of IV nutritional therapy are abound. That is not my opinion, but scientific fact.

How safe is IV nutritional therapy? The studies below showed the safety of IV nutritional therapies in all states of health, including pregnancy.

• Greenspoon JS, Rosen DJ, Ault M. Use of peripherally inserted central catheter for parenteral nutrition during pregnancy. Obstet Gynecol. May 1993;81(f (Pt2)):831-4.
• Valencia E, Hardy G. Practicalities of glutathione supplementation in nutritional support. Current Opinion in Clinical Nutrition & Metabolic Care. May 2002;5(3): 321-326.
• Padayatty SJ et al. Vitamin C: Intravenous use by complementary and alternative medicine practitioners and adverse effects. PLos ONE 5(7):e11414.

Just because Dr. Oz (the great and powerful, Dr. Oz) says it is so doesn’t make it so. I hope I’ve helped pull back the curtain and expose the real science supporting IV nutritional therapy.

An Apple a Day? Healthy Choices vs. Inflammation

My pre-60th birthday journey to improve my previous test results from Seasons of Farragut continues! This month I decided to focus on the first tenet in our Seasons wellness regimen – nutrition!

About two years ago I took the ALCAT test and was astonished at my lengthy list of reactive foods! The ALCAT is a fascinating food sensitivity test in which white blood cells are introduced to a variety of foods, chemicals, and herbs. The severity of the reaction determines if a substance is mild, moderate, severe, or normal within my body. Since knowledge is power, I decided to receive the news that gluten and dairy were on my “severe list” as a positive indicator rather than “buyers’ remorse” for having performed the test!

Lyn-Genet Recitas has written a book, The Plan, which explains how inflammation from food intolerance can cause symptoms such as joint pain, skin disorders, fatigue, weight issues, headaches, and digestive disorders. Whereas a food allergy can have almost an immediate effect, a food sensitivity may not show up for several hours to 3 days later. For weight gain, it’s not as much about the calories as the chemistry of the body. One person may benefit from last night’s salmon and broccoli but someone else may actually gain 2 pounds. Inflammation from food intolerance causes damage to the lining of the gut. As the lining becomes “leaky” with gaps present, foods begin to slip through not completely digested. This causes the body to attack undigested foods.

As we age, inflammation can increase which causes our systems to slow down. Many of us have much less stomach acid and digestive enzymes to break down food. This can ultimately alter our weight and our health. Reactive foods cause our bodies to produce more histamine which causes water retention via dilated capillaries. The brain responds by increasing the production of Cortisol. As more Cortisol is produced, fewer sex hormones are produced since both sets of hormones depend on the same building blocks. Increased Cortisol causes an increase in glucose which causes an increase in blood sugar! This domino effect alters the good bacteria in the gut and can increase yeast production. The altered gut flora leads to a weakened immune response since about 70% of our immune system is in the gut.

The thyroid gland can also be affected by food intolerances. White blood cells that attack undigested foods may migrate to the thyroid gland and begin to attack it. Hashimoto’s is an autoimmune disorder of the thyroid gland. This is determined by a blood test that measures the number of specific antibodies against the thyroid gland. As I began to avoid gluten, my own antibody level began to decrease. I was able to decrease my thyroid replacement dosage. This month, I repeated my ALCAT test and found that many of my food intolerances had improved. Not only had I attempted to avoid specific foods, but I also worked intentionally on healing my GI tract. I take a powerful probiotic daily as well as a digestive enzyme with my dinner. For one month of each season, I take a protein shake that is loaded with L-Glutamine. This amazing amino acid helps to heal the leaky gut. It is packed with anti-inflammatories and herbs to help my liver and GI tract detox.

Two years ago, I had about a dozen foods on my severe list.  This year, I only have one – apples!  So, I’m going to give them up for the next 6 months. My moderate reactive list contains 18 foods which I will have to have great discipline to avoid. These are healthy foods but for me, can cause hidden inflammation.  Gluten now causes moderate reactions in my body. I have noticed that when I indulge in gluten, the next morning, my joints ache and my stomach hurts. I doubt if I will ever reintroduce gluten. Dairy is moderate also. Fortunately there are lots of great choices for me and I look forward to continual healing of my GI tract.    Our Nutritional Consultant, Carolyn will keep me focused on this life-long journey of wellness. Be sure to check out her amazing recipes on our website!

Long term benefits with this specialized nutritional therapy will keep inflammation down and hopefully help me avoid chronic disease as well as weight gain. If you would like more information regarding the ALCAT test, call Seasons today. Let’s age intentionally with nutrition being our number one “medicine!”

Here’s To A Healthy 2013: Simple and Practical Tips To Improving Your Health

Here’s To A Healthy 2013: Simple and Practical Tips To Improving Your Health by Carolyn Burris MS, Nutrition Counselor at Seasons of Farragut After the holidays, most of us like to start anew by establishing health and wellness goals for the New Year. A few important questions to answer after you’ve established your goals are: Are you willing to make the changes permanent? What are your stumbling blocks for being healthy? Here are six effective ways to improve your health using simple and practical steps with an integrative emphasis. Hold yourself accountable. Keeping track of what you put in your mouth really works! By doing this you become acutely aware of what and how much you are really eating. Calories do add up. And carbohydrate, fat, and protein-rich foods need to be in a high nutrient dense category. Eat raw food. Many studies show that raw vegetables and fresh fruits offer the highest blood levels of cancer-protective nutrients and the most protection against cancer of any other foods. Cooking vegetables reduces their protective effects. Fat sources coming from raw nuts and seeds instead of oil will also enhance your health because they contain phytosterols and other natural substance that lower cholesterol. Another study showed that as the amount of raw fruits and vegetables are increased in a person’s diet, weight loss increased and blood pressure decreased in an effortless way. And as I’ve mentioned before, choose organic and non-GMO foods when meal planning. Find a partner in wellness. Make sure your health professionals are truly invested in your healthcare. Here at Seasons we strive to work with you to improve your health, not just maintain the status quo. As a functional medicine practice, we seek to identify and address the root causes of disease rather than just treating symptoms. Our patients leave with a healthy living plan designed to restore the body to optimal function. Take a sugar break. Remove certain common foods that you typically consume and see if your health and weight status improve. I would suggest removing sugar, artificial sweeteners sucralose and aspartame, dairy, and gluten for at least a 6-week period and keep a health journal which would track your weight, energy level and overall health. There is compelling evidence that these foods/substances can cause various health problems and potentially need to be removed from our diets forever. Don’t skip meals! Eating regularly, starting with breakfast, breaks your fast and jump starts your body’s metabolism. Drinking at least 8-10 cups of filtered water per day will also rev up your metabolism. Be good to your body, and it will be good to you. From what I have observed and read, in traditional medicine there is an ingrained mindset that diet does not significantly help your medical concerns and that medication and surgery are advocated to be a “better” choice. Folks, the truth is in the literature and research. What you eat significantly affects your health! Make healthy choices. It is my hope that these suggestions encourage you to make permanent changes in your diet and overall health. Here is a healthy Fresh Greens Salad with Avocado-Tomato dressing recipe to kickstart 2013! Happy eating! Happy eating! Fresh Greens Salad with Avocado-Tomato Dressing Fresh Greens Salad Ingredients 4-6 cups fresh greens (spinach, romaine, green/red lettuce, etc.; organic preferred) 1 cup canned chickpeas, rinsed and drained 1 cup chopped carrots 1 cup chopped sugar snap peas 1 cup chopped tomatoes 1 cup chopped cucumber/zucchini/squash (any or all will work) ½ cup chopped green onions, including the greens 2 tablespoons raw sunflower or pumpkin seeds Directions Place greens, chickpeas, carrots, sugar snap peas, tomatoes, cucumber/zucchini/squash and green onions in a large bowl. Sprinkle with pumpkin or sunflower seeds and toss gently with dressing. Remember, organic choices are optimal. Avocado-Tomato Dressing Ingredients 1 medium avocado, pitted 1 cup chopped tomatoes, unpeeled, unseeded 2 tablespoons extra-virgin olive oil 1 – 2 cloves garlic, minced 2 tablespoons chopped fresh parsley or 1 1/2 teaspoons dried parsley 1 tablespoon chopped fresh basil or 1 teaspoon dried basil ¼ teaspoon pepper ¼ teaspoon salt (whole mineral salt) Add more seasonings to spice it up as desired. Directions Cut avocado in half and remove the seed. Use a large spoon to scoop out the flesh. Place avocado and remaining ingredients in a blender and blend until smooth. Add water to desired consistency For a personalized nutrition consultation with Carolyn Burris, call Seasons at   865-675-WELL (9355) to schedule an appointment. Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Seasons. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue. NIBBLE ON THIS ARCHIVES » Maximize Your Nutrition With These Winter Fruits and Veggies » Healthy Holiday Dishes: Don’t Forget your Veggies » 4 Foods That Build The Immune System » 10 Ways to Increase Your Water Intake and Enjoy the Benefits of Water » The Truth About Buying Organic: Is It Worth The Extra Cost? » The Amazing Chia Seed! » Nuts over Walnuts! » Get Your Plate in Shape! » What’s for Breakfast ? » Fresh Winter Produce » Healthy Holiday Desserts! » Staying on the Health Track through the Holidays » Pumpkins: More Than Just Fall Decorations » Gluten-Free Can Be Healthy and Tasty!

Maximize Your Nutrition With These Winter Fruits and Veggies

This time of year it is really hard to find fresh produce. Most farmer’s markets are not meeting and many local farms don’t have much winter season produce. The local grocery store will have a variety of fruits and vegetables but your best bet is to stick to the produce that is in season. Seasonal fruits and vegetables will give you the most nutritional bang for your buck. Buying local is the first choice but if local is not available, opt for what’s in season.

Vegetables in season right now include:

• Greens (kale, collard and turnip)
• Brussel sprouts
• Winter squash
• Radishes

And don’t forget about fruits. God is creative in His planning of seasonal foods and what nutrients are more abundant at certain times of the year. Winter is full of fruits that are loaded with vitamin C to ward off colds and the flu. Fill up on your vegetables for meals and have oranges, mandarins, clementines and grapefruit for dessert.

Roasted Red Peppers Stuffed with Kale and Brown Rice

Ingredients

Peppers: 

• 3 medium red bell peppers
• 1 tablespoon extra-virgin olive oil
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

Filling:

• 8 ounces kale, (6 cups lightly packed), trimmed
• 1 tablespoon extra-virgin olive oil
• 1 medium onion, chopped
• 1/2 cup chopped red bell pepper
• 2 cloves garlic, minced
• 3/4 cup cooked short-grain brown rice
• 1/2 cup freshly grated Parmesan cheese
• 1/4 cup toasted pine nuts, divided
• 1 tablespoon lemon juice
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

Preparation

1. To prepare peppers: Preheat oven to 400°F. Halve peppers lengthwise through the stems, leaving them attached. Remove the seeds. Lightly brush the peppers outside and inside with oil; sprinkle the insides with salt and pepper. Place, cut-side down, in a 9-by-13-inch baking dish. Bake until peppers are just tender, 10 to 15 minutes. Let cool slightly. Turn cut-side up.

2. To prepare filling: Bring 2 cups salted water to a boil in a large wide pan. Stir in kale, cover and cook until tender, 10 to 12 minutes. Drain, rinse under cold water; squeeze dry. Finely chop.

3. Heat oil in a large nonstick skillet over medium heat. Add onion and chopped bell pepper; cook, stirring often, until onion is golden, 6 to 8 minutes. Add garlic and cook, stirring, for 30 seconds. Stir in the kale. Remove from the heat and let cool slightly. Stir in rice, Parmesan, 2 tablespoons pine nuts and lemon juice. Season with salt and pepper. Divide the filling among the pepper halves. Sprinkle with the remaining 2 tablespoons pine nuts.

4. Add 2 tablespoons water to the baking dish. Cover the peppers with foil and bake until heated through, 15 to 20 minutes. Uncover and bake for 5 minutes more. Serve hot.

Recipe provided by eatingwell.com

 

Cheers To Good Health: Drink Your Omega 3′s With This Smoothie Recipe

 

Cheers to Good Health: Drink Your Omega 3′s With This Smoothie Recipe by Carolyn Burris MS, Nutrition Counselor at Seasons of Farragut You’ve most likely run across an article or news story recently that highlights the incredible benefits of omega-3s. But why are these little nutrients so popular? Omega-3s are one of the most studied nutrients in the world and a growing body of scientific research indicates that these healthy fats are helping to prevent a wide range of medical problems. So what are omega-3′s? Omega-3 fatty acids are considered essential fatty acids necessary for our health. Because our bodies don’t produce them, we must get them from our diet. Why do we need omega-3′s? 1. Reduce Inflammation Research indicates that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, auto-immune disorders, dementia, and arthritis. 2. Improve Mental/Neurological Health Omega-3 fatty acids are highly concentrated in the brain which indicate that it is important for cognitive (memory and performance) and behavioral (and mood) function. Researchers have found that cultures that eat foods with high amounts of omega-3s have lower levels of depression and that fish oil may help minimize the depressive symptoms of bipolar disorder. 3. Benefit Female Health & Reproduction Studies have shown the EPA and DHA supplementation during pregnancy boosts the health of pregnant women and the development of their babies. In fact, infants who do not get adequate omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. 4. Improve Heart Health Omega-3 fatty acids appear to lower the overall risk of death from heart disease. Fish oil may reduce arrhythmias and those who take fish oil supplements after a heart attack cut their risk of having a repeat heart attack. Eating fish (a good source of omega-3s) once or twice a week may significantly lower the risk of stroke. How much omega-3 do we need? It is important for you to know that you need to have a proper ratio of omega-3 and omega-6 in your diet. The typical American diet (high in meats and processed foods) most often tends to contain 14-25 times more omega-6 fatty acids than omega-3 fatty acids. A good balance of omega-6 to omega-3 is 3:1 or better yet, 2:1. If you decide to supplement, discuss this treatment with your doctor first for the recommend dosage based on your deficiencies. Flax and chia seeds are excellent sources of omega-3 fatty acids. Here is a breakfast smoothie recipe packed with omega-3s, protein, antioxidants, and more! Chia Flax Protein Smoothie Serves 2   Ingredients 2 ½ cups flaxseed milk, unsweetened 1 small banana 1 cup frozen organic raspberries or strawberries 1 scoop grass fed whey protein or chia/hemp plant protein 2-3 tablespoons chia seeds 1 tablespoon raw honey or stevia to sweeten (2-3 packets) Directions Place in blender on high until well mixed. Enjoy! This Nutrition Update is brought to you by Seasons.For a personalized nutrition consultation with Carolyn Burris, call Seasons at 865-675-WELL (9355) to schedule an appointment. Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Seasons. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue. NIBBLE ON THIS ARCHIVES » 4 Foods That Build The Immune System » 10 Ways to Increase Your Water Intake and Enjoy the Benefits of Water » The Truth About Buying Organic: Is It Worth The Extra Cost? » The Amazing Chia Seed! » Nuts over Walnuts! » Get Your Plate in Shape! » What’s for Breakfast ? » Fresh Winter Produce » Healthy Holiday Desserts! » Staying on the Health Track through the Holidays » Pumpkins: More Than Just Fall Decorations » Gluten-Free Can Be Healthy and Tasty!

 

Top 5 Reasons for NOT Buying Supplements at Discount Stores: Pharmaceutical-Grade Supplements Explained

Over 75 percent of the world’s population takes some kind of supplement daily. I am a huge advocate of supplements. Everybody should be taking, at the very least, a multi-vitamin. We just don’t get the same nutritional value from our foods that our parents and their parents did.

But will any source do? The quality of most over-the-counter (OTC) supplements just won’t cut it. The old adage “You get what you pay for” still rings true. If it costs $5 for a month’s supply of a particular vitamin, you are getting the quality of that $5, which is not much. So why pay $40 for that same vitamin because it is labeled “pharmaceutical grade?” Let me explain.

As stated by Health*Edge Sciences, there are three grades of raw materials in the U.S.:

• Pharmaceutical Grade
• Food Grade
• Feed Grade

Pharmaceutical grade is defined as greater than 99% purity without binders, fillers, dyes, or other substances. Food grade means it safe for human consumption. And feed grade implies it is safe for animal consumption (which usually ends up as human consumptions…but that is an article for another day). And can the FDA monitor all these supplements in the Unites States? Of course not. It is beyond their scope and ability.

Let’s make break down pharmaceutical grade into a more applicable definition.

1. Quality

Many supplements will only contain 10% of the raw material and 90% of other fillers. 

2. Contamination

Lack of purity or contamination has been a long-standing problem. From news reports, you might already know that Mercury-contaminated fish had been used in many Omega-3 supplements. That’s not the case with pharmaceutical grade supplements as they commonly exceed the definition of “pharmaceutical grade.” For example, Nordic Naturals exceeds both the Norwegian Medicinal and European Pharmacopoeia standards.

How about globally? According to ConsumerLab in 2002, 5-10% of all supplements were contaminated with lead. Lead in any level is toxic to the body. To have any contamination of such toxic substances as Lead and Mercury is simply unacceptable. Lead and Mercury are listed #2 and #3 respectively, in the 2007 Agency for Toxic Substances and Disease Registry‘s toxicity rankings.

3. Bioavailable

All supplements and prescriptions have fillers in them. These fillers are needed, but they can cause many problems with the supplement. First, they can actually inhibit the absorption of the product, leaving the products completely useless. Second, the filler can be toxic to the body. Third, the filler can be a common allergen.

4. Active Form

The key to a good vitamin is not just if the vitamin/supplement is absorbable, but is it absorbable in the active form. Why is this important? One example is the energy required to convert from an inactive to active form. Many of the clients that we see  at Seasons struggle with energy production, ATP. The conversion of inactive to active requires enzymes, which requires energy. We conserve energy by giving the supplements in the active form when at all possible.

The most common prescribed vitamin B12 on the market is cyanocobalamine. The body makes cyanide as a by-product of the break down of cyanocobalamine. Obviously, we want to avoid the introduction of any potentially toxic substance to the body. At Seasons, we choose to give the active form of Vitamin B12, methyl-cobalamine, to avoid this toxic by-product. There is no reason to give the inactive form of Vitamin B12.

5. Third Party Testing

A good test of any product, is not what you say about it, but what third parties say. This is one of the big benefits of pharmaceutical grade supplements. They will be tested by third party companies to assure quality, potency, and absence of contamination. Of course, there are some “pharmaceutical grade” companies that don’t follow these standards, and this is the reason to work with your Integrative Medicine physician to ensure that your supplements are of the highest quality.

Reflections From Nan: Six Months To Sixty

Even though my 60th birthday is a little over 6 months away, I am planning now for better health, mental acuity, energy, and sense of well-being!  My goal is to improve all of the test results that I have previously had at Seasons. You may remember that I did a Telomere test several months ago –  a fascinating test revealing how rapidly one ages relative to a normal population. Those results showed that I was above average for my age range; however, there was definitely room for improvement!

For my birthday countdown, I have chosen to begin with a detailed cardiac evaluation measuring specific markers in my blood. My total cholesterol has always been slightly elevated; however, over 50 percent of patients hospitalized with acute myocardial infarctions had normal lipid levels as defined by the traditional blood tests. Functional medicine has identified over 400 risk factors, but they are all exacerbated with inflammation, oxidative stress, and immune dysfunction (chronic infections).

Cholesterol is not the villain portrayed in the statin commercials! It is a biological necessity for creating vitamin D, our steroid hormones, estrogen, progesterone, and testosterone, as well as other tasks. High levels are not a sure sign of cardiac disease, nor are low levels a promise of heart health. Our bodies manufacture most of our cholesterol with a smaller amount coming from the food we eat.

Since cholesterol has to travel through the blood which is watery, the body packages it in various “containers” called lipoproteins. Lipoproteins vary according to the amount of protein, fat, and cholesterol they contain. Those with more protein and less fat/cholesterol are called high density lipoproteins or HDL.  Those with less protein and more fat/cholesterol are called low density lipoproteins or LDL. A third type carries even more cholesterol and fat with less protein and it is called very low density lipoprotein or VLDL.

The LPP test measures not only the type but also the number and size of all these particles. LDL has at least five types and sizes. The smallest size is the most dangerous while the largest size is least harmful. Obviously the number of these particles is also a risk factor. Lipoprotein (a) or Lp(a) is a type that increases risk of heart disease. Apolipoprotein B (Apo-B) deposits cholesterol in the artery wall which can be a marker for atherosclerosis. HDL is similar in that the larger size is the most protective.

So what did my test reveal and how can I get healthier? 

First of all, my inflammatory markers – C (reactive protein, insulin, and homocysteine) were all in the normal ranges; however, the latter was borderline for being too high. My total number of LDL particles was elevated but the sizes were in the normal range. However, my Apo-B was borderline which meant I have a risk for atherosclerosis. My VLDL and my Lp(a) were normal. Whew!

With these results and several inflammatory markers from a recent ION Panel – my plan includes the following:

1. Reduce inflammation with Omega 3 fatty acids. Studies have shown that this will also increase my levels of HDL, increase LDL particle size, and decrease LDL particle number.
2. Drink more green tea which will decrease oxidation of LDL, decrease Apo-B secretion, and increase HDL
3. Increase consumption of Vitamin E (which I get in a customized vitamin mix) to reduce Apo-B and lower LDL and increase HDL.
4. Add Niacin (B vitamin) to lower LDL particle number and Apo-B as well as increase HDL.
5. Stop smoking (just wanted to see who is still reading this!)  I don’t smoke, but I can always improve my diet with less refined carbohydrates.
6. Have an occasional glass of red wine which will increase the powerful antioxidant, resveratrol. This has been proven to reduce LDL oxidation, decrease inflammation, and improve the lining of cardiac vessels. Another way to obtain this is with red grapes and purple grape juice (but be careful on the sugar content).
7. Exercise during the cold months. I love to be outside. But now that the weather is getting colder, I have made a commitment to go to the gym after work. I’m fine once I get there, but I’ll need some accountability to be consistent. Feel free to ask me!
8. Continue with other cardiac tests. Seasons will be getting a Heart Rate Variability Test which every patient will have access to.
9. Find joy every day and keep stress levels in balance. Studies have shown that heart disease is linked to depression.
10. Retest my cardiac markers in May, 2013!

Helen Keller said “life is either a daring adventure or nothing at all.” May we live this one life with hearts full of gratitude and wonder for the countless blessings our Creator has lavished on us!

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