EAT RIGHT TO STAY HEALTHY

From Dr.Wiancek's book "The Natural Healing Companion":

      The way to stay healthy is to keep your immune system strong and proper nutrition is the number one way to keep it in good working order. Food is the best medicine of all, provided you eat the right balance of nutrients, proteins, fats, and carbohydrates. Study after study links dietary deficiency to disease.

What constitutes a healthy diet? Specific requirements vary from one person to another, but the following general guidelines will get you off to a good start.

Eat at least five servings of fruits and five servings of vegetables a day, the best way to do this is to eat a salad with five different vegetables in it—the more colorful the salad, the greater the variety of nutrients you are getting. For fruits, eat a fruit salad or several fruit snacks during the day, or sprinkle a variety of fruits on your morning cereal

Eating fruits and vegetables increases the amount of fiber in your diet and helps you get your required daily quota of vitamins and minerals. The benefits include a reduced risk of disease, lower cholesterol and blood pressure, and help in losing weight. More than 200 studies have shown that eating fruits and vegetables helps protect you from various forms of cancer. Other studies indicate similar protection against cardiovascular disease, diabetes, stroke, diverticulosis, and cataracts.

One piece of fruit or ¹/2 cup of a vegetable constitutes a single serving. Because cooking destroys valuable nutrients, try to eat fruits and vegetables raw, or steam vegetables lightly before eating. Precooked, frozen, and canned fruits and vegetables are lower in nutrients and higher in sodium, sugar, and preservatives.

Eat five servings of whole grains a day, Avoid white bread, white rice, and ocher heavily processed grains. Even if they are "enriched" or "fortified, they are still lacking essential nutrients. Instead, look for foods made from 100 percent whole grains, without added refined sugars (check the ingredients list on labels. A "whole grain" consists of 1) the bran, which contains fiber, B vitamins, fats, minerals, and protein; 2) the germ, a source of protein, fats, and vitamins A, Bs and E; and 3) the endosperm, which contains complex carbohydrates. Most of the vitamins and minerals in grains are found in their outer layers (the bran and germ) and processing removes both the layers and the nutrients.

A slice of bread or a cup of cooked grain or pasta constitutes one serving. Eat more complex carbohydrates. In the same vein, you should increase your intake of complex carbohydrates and reduce your intake of simple carbohydrates. Complex carbohydrates are found in unprocessed, unrefined vegetables; in dried beans and peas; in whole wheat products; and in grains including rye, barley, quinoa, millet, brown rice, buckwheat, corn, kamut, and oats. (Remember that white breads, white rice, and many pastas and breakfast cereals have been stripped of most of their complex carbohydrates during processing).

Simple carbohydrates are mainly in sugars: white and brown sugar, corn syrup, soft drinks, candy, dried fruit, jellies and jams, canned or frozen fruits, ice cream, and pudding. Simple carbohydrates contribute nothing to your diet except calories, and they can upset the way in which the body metabolizes sugar, leading to high blood sugar and adult-onset diabetes. Instead, use unrefined sweeteners such as 100 percent natural maple syrup, honey, and fruit juices. Avoid artificial sweeteners, as research shows they can aggravate diabetes and may cause cancer.

Eat at Least 25 grams of fiber daily. Dietary fiber comes from plant cell walls, which our bodies cannot digest, there are two types: insoluble (wheat bran is one example) and soluble, which can be found in oat bran, apples, cherries, and dandelion root, among other foods. A combination of both is recommended to help prevent breast cancer and intestinal diseases such as appendicitis, diverticulosis, and colon cancer.

Eat fish, but curb your intake of other animal products. Red meat, including beef and pork, is associated with increased risk of heart attacks, several forms of cancer, prostate disease, high blood pressure, and a host of other diseases. No more than one serving of red meat per week is recommended.

Chicken and turkey are better for you than red meat, but studies show that ocean fish are far preferable and offer protection against heart disease, multiple sclerosis, cancer, high blood pressure, inflammatory conditions including rheumatoid arthritis, and other diseases. Salmon, mackerel, cod, albacore tuna, halibut, anchovies, and herring are particularly good for you. In general, ocean-caught fish are more healthful than farm-raised fish.

10 Tips to Healthier Eating

1. Eat more high fiber foods such as 100% whole grain breads and cereals.
2. Choose a diet rich in plant-based foods such as fruits, vegetables, whole grains and beans
3. Choose vegetable oils such as olive oil and use sparingly. Limit fatty foods; especially animal fats.
4. If you are overweight, consider loosing weight by reducing portion sizes and increasing physical activity.
5. Consult your dietitian to help you with weight management, diet changes and symptom management.
6. Limit red meat consumption to no more than four meals per week. Also, limit portion to three ounces per meal, which is about the size of a deck of cards.
7. Limit salt-preserved, salted, or salty foods.
8. Limit "fast foods" and sugary beverages like soda and juice drinks.
9. Avoid processed meats as much as possible (deli meat, hot dogs, sausage, bacon, etc.)
10. Avoid or limit alcohol.

The Latest on Alzheimer's Prevention!

Ten years ago I wrote an article for the Vail Daily suggesting that lifestyle changes could impact Alzheimer’s disease. (Click here for the full article).  Despite the fact that Alzheimer’s was discovered one hundred years ago, little research had focused on the relationship between the disease and lifestyle. However, a recent study by UCLA researchers shows that lifestyle changes can reverse Alzheimer’s disease.  In this small but important study nine out of ten patients who made the required lifestyle changes reversed their memory loss. The only patient who did not improve was a late stage Alzheimer’s patient.  Six patients who had to quit their jobs because of memory loss were able to go back to work.

The researchers examined diet, exercise, sleep, brain stimulation, medications and supplements. The approach was personalized to each individual, but an example of the diet and lifestyle changes include:

• Eliminating simple carbohydrates such as white flour, corn and sugars
• Eliminating gluten such as wheat, rye, barley and oats
• Eliminating processed foods nothing in a box or package
• Increasing your intake of fruits and vegetables
• Eating only wild caught fish such as salmon, cod, halibut etc.
• Meditating twice a day
• Doing yoga
• Sleeping eight hours a day
• Using a electric toothbrush and waterpik
• Exercising at least 30 minutes six times a week
• Daily supplementation which would change with each individual
• Not eating three hours before bedtime.

The researchers stated that the major side effects of this treatment approach is overall improved health and weight loss which is a big contrast to the side effects of the drugs that are used for Alzheimer’s.

If you or a family member is experiencing memory loss, come in for an assessment because there are nutritional and vitamin deficiencies and hormonal issues related to this disease.  Each individual is different when it comes to Alzheimer’s.

Alzheimer's disease: A new epidemic?

Alzheimer's disease is the most common cause of dementia in people over the age of 65. Symptoms include memory loss; impaired judgment and decision-making capacity; a decline in the ability to perform daily living activities; changes in behavior, mood and personality; and increasing dependence on caregivers. A 2007 report released by the Alzheimer's Association estimated there are 5.1 million people in the United States with Alzheimer's disease. And within another generation the number of people with Alzheimer's disease will exceed 15 million. Alzheimer's is a leading cause of death after cardiovascular disease, cancer and cerebrovascular disease. Causes of death in Alzheimer's patients include falls, severe cognitive decline and function impairment, and the development of Parkinsonian signs.

Alzheimer's is the third most expensive disease after cardiovascular disease and cancer in terms of total costs. In the outpatient population, approximately $18,000 is spent per patient, per year for mild Alzheimer's, with increased costs associated with disease progression and severity ($30,000 per patient per year in moderate stage and more than $36,000 per patient per year in the severe stage).

Although age is by far the most important risk factor associated with the onset of Alzheimer's, a number of other risk factors are also important such as female gender, low educational attainment, and head injury (usually associated with a loss of consciousness) appear to increase Alzheimer's risk. Depression, particularly developing in late life, appears to signal the impending onset of Alzheimer's and may precede memory deficits by several years. Family history of dementia in first-degree relatives appears to increase the risk of developing Alzheimer's slightly. Recent evidence suggests that the same risk factors for cardiovascular disease may be important contributors to the risk of developing Alzheimer's. These include high blood pressure, high cholesterol, diabetes, and high homocysteine levels. There are also several genes that are associated with Alzheimer's. This is why it can be hereditary.

The most common symptoms of Alzheimer's include memory impairment such as repetition; trouble remembering recent conversations, events and appointments; frequently misplacing items; decreased ability to solve problems; difficulty with calculations; and impaired driving. Many diseases are associated with memory loss such as hypothyroidism, hypoglycemia, depression, diabetes, chronic inflammation, Wilson's disease, hemochromatosis, B12, vitamin D and antioxidant deficiency, menopause, alcoholism and heavy metal toxicity etc. The list goes on. Also, many drugs can cause memory loss.

It is important to treat memory loss at the early stages and try to identify the cause of the problem. A complete lab work up is necessary to help identify the cause. There are many nutritional and amino acid deficiencies related to memory loss, blood sugar problems, hormonal issues, alcohol, drug and heavy metal toxicity. The list goes on again, which is why a thorough work-up is important. Each patient should be examined individually. Unfortunately the drugs used to treat Alzheimer's are not very effective and tend to have a lot of side effects.

Certain activities - exercise, exposure to classical music, social engagement, playing a musical instrument, reading and bingo - have been associated with improved cognitive function and can prevent the onset of Alzheimer's. The earlier these activities are started in life the better.

Caring for a family member with the disease is very stressful for the care giver. Family caregivers are also at risk for depression, anxiety and physical illness. A caregiver's depression or health decline may affect his or her ability to adequately provide care for the patient and increases the likelihood of premature institutionalization for the patient. Therefore, taking care of the caregiver is just as important as taking care of the patient.

Studies show that Alzheimer's may reach epidemic proportions in 20 years. The goal is to get early diagnosis and treatment for memory loss so one can delay progression of the disease, improve function and reduce caregiver burden. Health problems should not be ignored. Many times they can be treated easily at the early stages of the disease.

Deborah Wiancek is a naturopathic physician specializing in natural medicine at the Riverwalk Natural Health Clinic in Edwards. She can be reached at 970-926-7606, Wiancek@healthref.com orwww.healthref.com.

For the Love of Coffee

Natural health practitioner Shelly Zagor says she can gladly give up sugar, wheat, or meat, but NOT her coffee. If you are one of those people for whom the pleasures of the morning ritual and accompanying caffeine jolt are critically necessary in your life, consider the other effects taking place with your first sip of joe. Coffee contains hundreds of active compounds and substances, which can positively and/or negatively affect your system.

Some of the major antioxidant phytochemicals found in coffee are the following:
Chlorogenic acid: a compound specifically shown to inhibit glucose in the liver. It is thought to reduce the risk of glycemic disorders, like diabetes.
Quinic acid: contributing to acid taste. It is used in making Tamiflu, a popular treatment for influenza.
Cafestol: a compound extracted from the beans oil during brewing and thought to have anti-carcinogenic effects.
N-methylpyridinium: created by roasting, it is believed to enhance the potency of the other antioxidants in coffee.

A 2012 Danish study published in ScienceNordic Journal suggests coffee can be beneficial in reducing the risk of several illnesses including bile tract and liver cancer, type 2 diabetes, Parkinson’s disease, stroke, Alzheimer’s disease and depression. A Finnish study found a significantly decreased risk for depression in older women who drank coffee. More research is needed to determine which indicators are the most at work, since it is difficult to isolate each component. Most of the data studied used an old-fashioned filtered brew. The studies make a point that the highest benefits are achieved by drinking 3-4 cups a day.

The type of coffee you drink, method of preparation (standard coffeemaker, French press, Chemex brewer, single-cup cone brewing, espresso etc), how grown and roasting time can all affect the efficacy of what’s in your coffee cup. Instant coffee is thought to have a lower antioxidant value than brewed.  Another factor is cup size. In Europe and even in Asia, a cup of coffee is small, barely one ounce of esspresso, and because of the way it is processed is low in caffeine. An American cup of coffee at Starbucks is 12 oz and the largest cup contains 20 oz!

Naturopathic doctor Peter Bongiorno, ND, LAc, of InnerSource Health in New York City and Long Island, N.Y., refers to coffee as “the most popular drug.” He stresses the importance of understanding the benefits and detriments to your health, and recommends the following if you drink coffee (which he does):

• Drink a glass of water before to balance the diuretic or dehydrating effect. To pump up your hydration add 2 teaspoons of chia seeds to 8 ounces of water, let it steep, shake, then drink.
• Don’t drink coffee everyday. Are you addicted? Make sure coffee doesn’t start to ‘run’ you. Take a day or two off every week.
• Don’t substitute coffee for sleep. If you are sleep deprived and are drinking continuously to get through your day, your body’s adrenal system will rapidly become depleted and you can suffer symptoms of “burn out.”
• Be aware that males and females exhibit different reactions. Studies show caffeinated coffee enters men’s systems faster than women, and men feel the effect of caffeine more. And a 2003 study from the National Center for Addiction and Substance Abuse suggests that young women (ages 8-22) who drink coffee are at higher risk for smoking and alcohol addiction than males that age.
• Think about what is balancing for your system, and what stimulates or calms you. How do you feel after drinking a cup of coffee, both immediately and an hour after?
• If you are going to drink coffee, make sure it is organic.Coffee plants are one of the most heavily sprayed crops, coated with chemicals, pesticides and herbicides. Most decaffeinated coffees are also chemically treated to reduce the caffeine; water washed decaf is the safest.

Gwen Korovin, M.D., an otolaryngologist in New York City, says although studies show drinking coffee reduces the risk of dying from oral/pharyngeal cancers, many of her patients who drink substantial amounts of coffee complain of acid reflux. “What may be beneficial to the upper part of the throat may not be so in the lower tract,” she says. When they cut down on their consumption, the symptoms dissipate.

Cinnamon and Blood Sugar

" Data suggests that taking cinnamon may have a slightly useful effect in treating type 2 diabetes."

A recent meta-analysis was performed on randomized controlled trials that provided data on the effect of cinnamon on type-2 diabetes.  In the experiment, the randomized trials included a total of 543 patients with type-2 diabetes, 254 of who received cinnamon in their respective trial. 

There was considerable variability in the amount of cinnamon used and the duration of the trials included in the meta-analysis.  Cinnamon doses ranged from a low of 120 mg per day up to 6 g per day.  Study lengths were as short as 4 weeks and as long as 18 weeks. 

In this analysis, taking cinnamon was associated with significant decreases in fasting glucose, total cholesterol, LDL cholesterol, and triglycerides.  HDL cholesterol increased significantly.  The data suggests that taking cinnamon may have a slightly useful effect in treating type 2 diabetes.

Still to be answered is how cinnamon might act in combination with other botanical extracts, vitamins, and minerals that could treat diabetes. Cinnamon might synergistically enhance a typical naturopathic protocol that includes a lower carbohydrate diet and encouragement and counseling for patients to exercise, sleep well, and reduce stress. Used in combination with cinnamon, other substances that independently have hypoglycemic action may have additive or possibly synergistic effects with cinnamon.

Tasty Kale Recipes

GARLICKY MUSHROOMS AND KALE

YIELD:	4
ACTIVE TIME:	10 minutes
TOTAL TIME:	20 minutes

• Ingredients
• 1 teaspoon olive oil
• 6 cloves garlic, minced
• 1/4 teaspoon salt
• 8 ounces cremini or button mushrooms, sliced (about 2 cups)
• 1 pound kale, coarse stems removed, leaves sliced or torn into pieces
• Several pinches of freshly ground black pepper 
• Directions
• Preheat a large skillet over medium heat. Sauté the garlic in the oil for about 2 minutes, being careful not to burn it. Spray it with a little nonstick cooking spray if needed. Add the mushrooms and sprinkle on the salt. Let them cook for 5 to 7 minutes, stirring often, until the moisture has released and the mushrooms are lightly browned. Add the kale and pepper, and use tongs to sauté for about 10 more minutes. Add splashes of water if the pan seems dry. The kale should be tender and cooked down pretty well. Serve immediately. 
• 
  
• KALE SALAD WITH TOASTED COCONUT

1. YIELD:	4
   ACTIVE TIME:	15 minutes
   TOTAL TIME:	15 minutes

   • Ingredients
   • 1/3 cup / 80 ml extra-virgin olive oil
   • 1 teaspoon toasted sesame oil
   • 2 tablespoons shoyu, tamari, or soy sauce
   • 3 1/2 lightly packed cups / 3.5 oz / 100 g chopped kale, stems trimmed, large ribs removed
   • 1 1/2 cups / 3 oz / 85 g unsweetened large-flake coconut
   • 2 cups / 9 oz / 255 g cooked farro or other whole grain (optional)
   • Directions 
   • 1)Preheat the oven to 350°F / 180°C with two racks in the top third of the oven.
   • 2) In a small bowl or jar, whisk or shake together the olive oil, sesame oil, and shoyu. Put the kale and coconut in a large bowl and toss well with about two-thirds of the olive oil mixture.
   • 3) Spread the kale evenly across two baking sheets. Bake for 12 to 18 minutes, until the coconut is deeply golden brown, tossing once or twice along the way. If the kale mixture on the top baking sheet begins to get too browned, move it to the lower rack.
   • 4) Remove from the oven and transfer the kale mixture to a medium bowl. Taste. If you feel it needs a bit more dressing, add some and toss. Place the farro on a serving platter and top with the tossed kale. Serve warm.
   • 
     
   • BRAISED KALE WITH CARAMELIZED ONIONS, WALNUTS, AND BLUE CHEESE

   1. YIELD:	8 to 10
      ACTIVE TIME:	20 minutes
      TOTAL TIME:	45 minutes
      SPECIAL EQUIPMENT:	Dutch oven

      • Ingredients
      • 2 bunches Lacinato kale (1 1/2 to 2 pounds total)
      • 1/2 cup olive oil, divided
      • 6 garlic cloves, finely minced or grated on microplane
      • 1 cup low-sodium chicken stock or water
      • 2 tablespoons apple cider vinegar
      • 2 medium yellow onions, thinly sliced (about 3 cups)
      • 3/4 cup walnut halves, chopped
      • 1/2 cup crumbled blue cheese
      • Kosher salt and freshly ground black pepper.
      • Directions
      • 1)Wash kale and shake to remove excess water, leaving some water clinging to leaves. Strip leaves from stems and discard stems. Cut leaves crosswise into bite-sized pieces.
      • 2) In large Dutch oven, heat 1/4 cup olive oil over medium-high heat until shimmering. Add garlic and cook, stirring frequently, until fragrant, about 1 minute. Add stock and vinegar and raise heat to high. Begin adding kale by the handful, pausing to let it wilt as necessary, until all the kale is in the pot. Cover and reduce heat to medium-low. Cook, stirring occasionally, until kale is very tender, about 25 minutes.
      • 3) Meanwhile, in medium skillet, heat remaining 1/4 cup olive oil over medium heat until shimmering. Add onions along with pinch salt and cook, stirring occasionally, until lightly browned and reduced to half their original volume, about 20 minutes. Add chopped walnuts and cook 5 minutes more.
      • 4) Stir onions, walnuts and blue cheese into kale. Season to taste with salt and pepper. Serve hot.

Meal Planning Sites and Apps

Transitioning into healthier eating is easier said then done.  It can feel overwhelming, especially when you have others to cook for.  Why not makes things easier on yourself? These food sites are easy to use, and have a lot of great information. 

Plan to Eat

The menu planner is at the heart of Plan to Eat.  Easily drag recipes from your recipe book to create your personalized meal plan, and then add additional ingredients, events and notes.  Save existing mean plans from you planner as menus, then drag them back to your menu planner to simplify future planning

Relish 

For everything having to do with food including in season recipes, holiday recipes and ideas, cooking how-to’s, a collection of clean eating recipes for moms, and a lot more.

eMeals  

eMeals has you choose a meal plan based don your eating style (low carb, lowfat, gluten-free), your family size, and even your favorite grocery store.  Every week, your meal plan arrives in your inbox and includes seven dinner recipes.  Each includes an entrée and side dishes.

Dine without Whine 

Dine Without Whine’s website features weekly menus and categorized grocery shopping list that you.  Once you sign up you will receive a menu and shopping list via e-mail each week by Thursday afternoon.  

Menus 4 Moms 

Menus 4 Moms provides weekly menus and grocery list depending on your time, budget, and dietary restrictions. The website also has quick and easy recipes to print off if you are not ready to enroll in their service.  

Cooking Light

Cooking Light’s website has tons of good recipes, plus nutritional info, and tips for living a healthy lifestyle.

Eatingwell 

This website contains recipes for all occasions, plus information on diet and health, free cookbooks, a menu planner and a lot more.

Fruit Anthocyanins

  

What are Fruit Anthocyanins? 

Our Fruit Anthocyanins are an organic dark fruit and berry concentrate designed by Dr. William Mitchell, who pioneered its use as a powerful tool in promoting health.  Over the years he modified his blend to achieve optimal clinical health benefits.  This product is his final formulation, which he used in thousands of patients for a wide variety of health concerns.

Many scientific studies have been conducted around the world, which have shown that the particular fruit and berries contained in this blend — Red Grape, Elderberry, Blueberry, Aronia Berry, Pomegranate, and Red Raspberry — have extraordinary health benefits.  Many of the promising research areas for human health applications are listed below:

• Anti-Bacterial • Erectile Dysfunction • Anti-Inflammatory • Eye Conditions • Anti-Oxidant • Gastrointestinal Conditions • Anti-Viral • Nerve Conditions • Cancer • Obesity • Cardiovascular Diseases • Pulmonary Conditions • Connective Tissue Health • Skin Health • Dental Health Diabetes • Urinary Conditions Cardiovascular disease: The flavonoids are helpful in protecting the heart. Since 1995 I have had virtually no incidence of repeat cardiac events in patients who have had heart attacks. It is essential medicine for heart attack recovers. I also use it for patients who have heart disease in their family histories. Arterial disease: Arteritis, vascular disease with compromised peripheral circulation,phlebitis, and varicosities have all improved. Some of these cases are actually quiteremarkable. I have had no diabetic patients needing to undergo amputation as a result ofcompromised peripheral circulation since using the berry flavonoids. Diabetes: Using a tablespoonful of flavonoids in a large glass of water daily has resulted in lower blood sugar levels.  Diabetic retinopathy is a condition that the flavonoids are particularly helpful with.  Here again, the flavonoids in a large glass of water consumed with a meal twice daily. Macular degeneration:  I have had 6 cases of macular degeneration that have healed using the flavonoids. I am particularly excited about this application of the flavonoids. Pulmonary fibrosis:  The cases I have treated have recovered a great deal of energy and liveliness.  They have less shortness of breath and are actually able to take walks again.  An established case of pulmonary fibrosis where the breathing is severly compromised is considered progressive and terminal.  Given this, I am very pleased to see progression slowed and even stopped in some cases.  Follow up in these cases is currently ongoing. Cancer:  Studies on the organic acids in the pigments are interesting, such as ellagic acid from raspberries.  I use the flavonoids in all of my cancer patients as a protective nutrient. I have seen some amazing results with these concentrated fruit anthocyanins they are high in antioxidants and anti-inflammatory.  If you are interested in trying them please stop by my office or call to order 970-926-7606.

Monsanto Has Been Banned in Many Countries

Why Not Here??

400 Companies that Don’t Use GMOs in Their Products

Many large agricultural companies partner with Monsanto and use genetically modified seeds, as well as fertilizers and herbicides that make us sick.  Big businesses are able to do this because people continue to buy their products, and they have the financial backing to do so.  

To avoid GMOs and added chemicals, we can grow our own food, or buy from a local farmer. There are also numerous companies out there who practice sustainable methods and source from farmers that do not use GMO. 

For a complete list, click HERE

High-Protein Diets and Longevity

A recent study of 6,381 adults aged 50 and over from the NHANES III suggests that whether or not to consume high amounts of protein may vary according to one’s age.

A recent study of 6,381 adults aged 50 and over from the NHANES III suggests that whether or not to consume high amounts of protein may vary according to one’s age.During the study, subjects consumed 1,823 calories on average per day, of which the majority came from carbohydrates (51%) followed by fat (33%) and protein (16%) with most of it (11%) derived from animal protein.  The percent of calorie intake from protein was used to categorize subjects into a high-protein group (20% or more of calories from protein), a moderate-protein group (10-19% of calories from protein) and a low protein group (less than 10% of calories from protein).

Key Findings

Mortality was followed via the National Death Index until 2006, which provides timing and cause of death.  The 18-year follow-up period covered 83,308 total person-years with 40% overall mortality; 10% was due to cancer, 19% cardiovascular disease, and 1% diabetes.   Members of the study aged 50-65 in the high protein category reported a 75% increase in overall mortality and a 4-fold increase in cancer death risk during the following 18 years. These associations were either abolished or attenuated if the proteins were plant-derived. Conversely, high protein intake was associated with reduced cancer and overall mortality in respondents over 65. There was a 5-fold increase in diabetes mortality across all ages for those consuming high-protein diets. These results suggest that low protein intake during middle age followed by moderate to high protein consumption in older adults may optimize health span and longevity.

Practice Implications

These data suggest that people should shift their dietary patterns in two key ways. First, patients younger than 65 should be discouraged from eating high-protein diets, especially diets high in animal protein. They should be encouraged to shift toward vegetable protein. Second, patients over 65 should be encouraged to consume more protein as it reduces overall and cancer mortality unless at high risk for diabetes.

Reference

Levine ME, Suarez JA, Brandhorst S, et al.  Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not the older population.  Cell Metab,  2014;19(3): 407-417

Allergy Season is upon us. What can you expect?

An allergy is an inappropriate response by the body’s immune system to a substance that is not normally harmful. 

What is an allergy?  An allergy is an inappropriate response by the body's immune system to a substance that is not normally harmful.  In some people, the immune system wrongly identifies a nontoxic substance as an invader, and the white blood cells overreact and do more damage to the body than the invader.

What are common signs and symptoms of environmental allergies? Seasonal nasal congestion, itching, burning eyes, hives, coughing and headaches.

The most common substances that can provoke seasonal allergies in Colorado include? Trees such as Elm, Cottonwood, Cedar, Juniper, Pine and Aspen. And other plants such as ragweed, pollen, thistle, dust and sage.

Other substances that can provoke an allergy include: Nickel, cosmetics, lanolin, animal dander, dust mites, some common drugs such as penicillin, aspirin and sulfa drugs, some food additives such as benzoic acid and sulfites and chemicals found in soap and laundry detergents.

Many people are allergic to molds. Molds can live throughout the house, under the sink and in the bathroom, basement, refrigerator or any dark and damp place. Mold spores are carried in the wind and predominate in the summer and early fall. Cutting grass, harvesting crops or walking through tall vegetation can provoke a reaction.

Foods can also provoke allergic reactions. Some of the most common allergenic foods include chocolate, dairy products, eggs, shellfish, strawberries, citrus fruits, corn, wheat, food additives, preservatives and dyes.

What kind of natural treatments are available for environmental allergies? Dr. Wiancek uses homeopathy to desensitize a person from their specific environmental allergies. She also uses natural anti-inflammatory products and Chinese herbs depending upon how severe the reaction. 

What is the difference between a food intolerances and food allergy? A person with a food intolerance is unable to digest and process food correctly, usually due to a lack of a certain enzyme or enzymes. A food allergy occurs when a person’s immune system generates an antibody response to the injected food. Food intolerances can lead to an allergy, if particles of undigested food manage to enter the bloodstream and cause a reaction.

What are the most common symptoms of food allergies?  There are many symptoms related to food allergies these include:

Recurrent colds, sore throats, chronic tonsillitis, ear infections, ringing and buzzing in the ears, chronic nasal congestion, postnasal drip, Meniere’s syndrome, constipation, diarrhea, abdominal cramping, ulcerative colitis, gallbladder disease, irritable bowel disease, migraines and other headaches, hives, canker sores, psoriasis, eczema, acne, asthma, frequent urination, teeth grinding, bedwetting, colic, muscle aches, osteoarthritis, rheumatoid arthritis, unexplained fatigue, anxiety, depression, insomnia, food cravings, obesity etc. Most of these disorders have more than one cause, but food allergy is a relatively common and frequently overlooked cause.

How is a food allergy best diagnosed? Dr. Wiancek uses a blood test, which test 100 different foods to diagnosis food allergy. A person can become allergic to almost any type of food and any combination of foods. Therefore, an accurate diagnosis is important.

Depending on how severe a person’s symptoms are there are different ways to treat food allergies such as desensitizing a person, total elimination and improving digestion. Without treatment our immune system will become depleted and symptoms can become worse over time.