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Nutrition

How To Stay Healthy Over The Holidays!!!















Happy Holidays!!!
Much of our health comes down to decisions we make and habits we develop. Be encouraged this holiday season with these healthy tips!!! If you would like more specific input for your individual situation, please feel free to comment and I will answer you back by e-mail. 

Inflammation is the Root of Chronic Conditions

There's still time to sign up for our 7 Day Spring Cleanse June 1st at: www.detoxwithKathy.com To learn about how food can cool the fires of inflammation, which is one of the topics we will be covering in our 7 Day Spring Cleanse, here is an excerpt taken from www.bodyecology.com: 

"Persistent, systemic inflammation is at the root of practically all known chronic health conditions, including everything from rheumatoid arthritis and high cholesterol to dementia and cancer. These conditions are not necessarily inevitable, and neither is chronic inflammation, but you have to know what lifestyle and dietary steps to take in order to avoid them, many of which are fairly simple and straightforward.
And what are some of the primary causes of chronic inflammation? Excessive stress, poor diet that lacks vitamins and minerals, environmental toxicity, not drinking enough clean water, lack of sleep, and lack of exercise all contribute to low levels of chronic inflammation that often go undetected for many years until disease finally emerges.The Standard American Diet (SAD), which is high in simple carbohydrates and refined sugars, is another major contributor to disease-causing inflammation, as is lack of natural sunlight exposure and routine inactivity. Failing to consume enough cleansing foods as part of a normal diet is another contributing factor to chronic inflammation, as cells and blood must be continually purified with the help of nutrient-dense foods and herbs in order to prevent a chronic inflammatory response."

How To Make Bone Broth

With temperatures in the 20's today and the windchill hovering around 10 degrees here in The Windy City, I thought it might be a good time to post on how to make bone broth soup!!! The benefits of bone broth are many, including healing your gut and promoting healthy digestion, inhibiting infection, reducing joint pain and inflammation and promoting strong healthy bones, hair and nails. 
                                                                                                                                                     

Chicken and Beef Bone Broth 
(Adapted from A Good Food Day, by Marco Canora)

Ingredients:
  • 4 lbs. chicken bones (any combination of backs, necks, and feet)
  • 2 lbs. beef bones (shin or neck)
  • 2 small onions, peeled and quartered
  • 4 small carrots, cut into 1-inch pieces
  • 4 stalks celery, cut into 1-inch pieces
  • 1/2 bunch flat-leaf parsley
  • 1 bunch fresh thyme
  • 12 oz. can tomatoes, drained
  • 1 head garlic, halved crosswise
  • 1 tsp. black peppercorns
  • 2 bay leaves

Directions:
  • Combine bones in a deep 8-quart pot.
  • Rinse with cold water, scrubbing with your hands.
  • Drain and pack bones in pot.
  • Cover with 4 inches of cold water and cook over medium-high heat for about 45 minutes until liquid boils.
  • Reduce heat to medium and move pot so burner is off to one side. (This helps broth to circulate.)
  • Simmer until broth looks clear, about 1 hour, occasionally using a ladle to skim off surface fats and foamy impurities.
  • When broth looks clear, add remaining ingredients and simmer for an additional 2 hours.
  • Use a spider skimmer to remove and discard bits of meat.
  • Put a fine-mesh strainer over another large pot and pour broth through it; discard solids.
  • Drink immediately, or let cool before storing. Makes 2 1/2 quarts.

What you eat can fuel or cool inflammation, a key driver of heart disease, diabetes, and other chronic conditions.

  As we're getting ready to offer our on-line 7 Day Fall Online Detox Program consisting of whole food based recipes, I would like to share this article from Harvard Medical School on how to use food to lower your risk for inflammation: http://www.health.harvard.edu/family_health_guide/what-you-eat-can-fuel-or-cool-inflammation-a-key-driver-of-heart-disease-diabetes-and-other-chronic-conditions

What you eat can fuel or cool inflammation, a key driver of heart disease, diabetes, and other chronic conditions.
Inflammation is an essential part of the body’s healing system. Without it, injuries would fester and simple infections could be deadly. Too much of a good thing, though, is downright dangerous. Chronic low-grade inflammation is intimately involved in all stages of atherosclerosis, the process that leads to cholesterol-clogged arteries. This means that inflammation sets the stage for heart attacks, most strokes, peripheral artery disease, and even vascular dementia, a common cause of memory loss.
Inflammation doesn’t happen on its own. It is the body’s response to a host of modern irritations like smoking, lack of exercise, high-fat and high-calorie meals, and highly processed foods.
Medical researchers and pharmaceutical companies are hot on the trail of inflammation-busting drugs. Don’t bother waiting - they are a long way off, are bound to be expensive, and will almost certainly have side effects. Instead, you can turn to simple tools that ease inflammation. We’ll focus on diet here, but don’t forget about avoiding cigarette smoke (yours or someone else’s), exercising, watching your weight, and taking care of your teeth.
What is inflammation?
Inflammation’s aim is to defend the body against bacteria, viruses, and other foreign invaders, to remove debris, and to help repair damaged tissue. Inside arteries, inflammation helps kick off atherosclerosis and keeps the process smoldering. It even influences the formation of artery-blocking clots, the ultimate cause of heart attacks and many strokes.
Simple changes
What you eat may fan the fires of inflammation. Here are some suggestions:
Get an oil change. Swap saturated and trans fats for olive oil, which has potent anti-inflammatory properties, or polyunsaturated fats, especially omega-3 fats from fish.
Don’t be so refined. The bolus of blood sugar that accompanies a meal or snack of highly refined carbohydrates (white bread, white rice, French fries, sugar-laden soda, etc.) increases levels of inflammatory messengers called cytokines. Eating whole-grain bread, brown rice, and other whole grains smooths out the after-meal rise in blood sugar and insulin, and dampens cytokine production.
Promote produce. The more fruits and vegetables you eat, the lower the burden of inflammation. Why? They contain hundreds, perhaps thousands, of substances that squelch inflammation-rousing free radicals; some act as direct anti-inflammatory agents.
Go nuts. Adding walnuts, peanuts, almonds, and other nuts and seeds to your snacks and meals is another tasty way to ease inflammation.
Cocoa lovers rejoice? In laboratory studies, cocoa and dark chocolate slow the production of signaling molecules involved in inflammation. The trick is to get them without too much sugar and fat.
Alcohol in moderation. A drink a day seems to lower levels of C-reactive protein (CRP), a powerful signal of inflammation. Too much alcohol has the opposite effect on CRP.
Spice it up. Herbs and spices such as turmeric, ginger, garlic, basil, pepper, and many others have anti-inflammatory properties.
Putting it all together
If you are a do-it-yourselfer, pick and choose foods that ease inflammation and eat them instead of those that promote it. If you’d rather follow a plan, the so-called Mediterranean diet encompasses many inflammation-fighting foods. So does the Healthy Eating Pyramid, developed by Dr. Walter Willett and his colleagues at the Harvard School of Public Health.
If you adopt an anti-inflammatory diet, you probably won’t see or feel any different. Angina won’t suddenly disappear or heart failure reverse itself. But you will be doing your heart, arteries, and the rest of you a huge favor that will pay off in many ways.
February 2007 update 



The Best Alternative to Gluten-Free

  Thanks to Dr. Alex Vasquez, DC.,ND.,DO.,F.A.C.N. and Biotics Research and for their very enlightening webinar yesterday on Gluten and Chronic Disease: Common Problems from A Common Food Component 
The part that I found most useful was Dr. Vasquez's solution which I've highlighted below:

The Solution: 5-Part Nutrition Protocol
1. Paleo-Mediterranean Diet: fruits, vegetables, 
nuts, seeds, berries, high-quality protein; allergy 
avoidance.
2. Multivitamin/multimineral: high potency 
broad-spectrum nutritional supplement
3. Vitamin D3: 2,000 – 4,000 – 10,000 IU/d to 
optimize serum levels
4. Combination fatty acid therapy (CFAT): 
ALA, GLA, EPA, DHA, Oleic acid
5. Probiotics: especially with allergies, IBS, and/or 
antibiotics

If you would like assistance with starting The 5-Part Nutrition Protocol, please feel free to e-mail me at kathy@spectrumrecovery.net  

Vasquez A. Five-Part Nutritional Wellness Protocol That Produces 
Consistently Positive Results. Nutritional Wellness 2005 
Sept http://www.ichnfm.org/faculty/vasquez/profile.html


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