One Easy Step – Eliminate Aluminum Foil

By Nancy Mehlert, MS

We often talk about taking baby steps in a longer journey to good health. One easy and important step is to reduce or eliminate the use of aluminum foil in cooking. Aluminum foil is used by many to wrap breads for heating, cook foods in the oven or on the grill and to cover dishes while baking. Researchers found that any food in contact with aluminum foil while cooking leaches surprising large amounts of aluminum directly into the food. Acid foods such as tomato and lemons result in even greater leaching.

Aluminum serves no biological function in the body and is neurotoxic to human health. Many health experts link aluminum use to Alzheimer’s, brain inflammation, nonalcoholic fatty liver disease, and impairment of iron metabolism. Early symptoms of aluminum exposure include depression, headaches, abnormal heartbeat, dry skin, gastrointestinal complaints, and frequent infections. Aluminum toxicity includes more severe symptoms of paralytic muscular conditions, memory loss, and confusion.

Routine usage over time results in aluminum accumulating in the brain, lungs, kidney, liver, and thyroid. As it accumulates, it causes oxidative stress, tissue damage, and inflammation. Chronically, this can lead to disease.

Reduce exposure by eliminating aluminum foil and aluminum cans from your kitchen. Cook in glass, stainless steel or ceramic cookware and storage containers.

Look for aluminum in body products such as deodorant and antacids and switch to aluminum free options.

Filter your water to ensure removal of aluminum and fluoride.

Natural detoxifiers for aluminum include cilantro, cruciferous vegetables, onion, and garlic.

High dose Vitamins C, N-acetyl-cysteine, and turmeric are also excellent at detoxifying and alleviating the adverse effects of aluminum.

Sources:

https://www.naturalhealth365.com/aluminum-foil-brain-health-2882.html

By Mila McManus MD|2019-12-04T12:38:22-06:00November 21st, 2019|Articles, General, NANCY’S NUTRITIONAL NUGGET|

Don’t Be SAD

What to do with the Winter Blues

As winter approaches and darkness falls earlier, about 2 of every 10 people begin to crave more carbohydrates, want more sleep, have less energy, struggle with concentration, and generally prefer to withdraw socially more than usual. If you have felt this way before during the winter months and notice that when Spring arrives, you always feel more normal, you may be experiencing Seasonal Affective Disorder, or SAD. This type of depression is marked by its temporary appearance during winter months.

There are effective, safe, and relatively simple ways to combat your SADness. Most of these approaches can help everyone stay happier and healthier through the darker winter months.

Vitamin D levels are mission critical. Get checked to ensure optimal levels ranging from 60-80 ng/ml. Vitamin D deficiency is very common but we need optimal levels for a strong immune function and optimism. Getting out into the sunshine during the brightest, warmest part of winter days is one way to absorb light that allows your body to make Vitamin D. Supplementation with Vitamin D3 is another alternative. One more way is to use a Light Box for therapy. Be sure to purchase or find a light therapy that filters the UV exposure but offers 15-30 minutes a day for best results.
Keep exercising! Yes, when it seems the hardest thing to do, try to keep doing it. Regular exercise is well proven to boost endorphins, lift depression and this is important with SAD. Just 30 minutes of walking a day can make a big difference.
Diet matters. Important here is keeping sugar and alcohol to a minimum while consuming plenty of fresh vegetables and quality omega 3’s like those found in wild salmon, sardines and grass fed meats.
Optimize sleep. Keep the same sleep schedule as much as possible every day, going to bed and getting up at the same time. Strive to achieve 7-8 hours of sleep at a minimum.
Consult with a medical practitioner. There are a number of safe and effective supplements that can improve Vitamin D levels, reduce depression, and improve sleep. Your functional medicine physician will be aware of how to balance neurochemicals and improve overall health in ways that can reduce or eliminate SAD. Melatonin, dopamine and serotonin levels can all be addressed to improve mental health.
Never take depression lightly. If you or someone you know feels like harming him/herself, call the National Suicide Prevention Hotline at 800-273-TALK (8255).

References:

Top Tips to Cope With Seasonal Affective Disorder by Dr. Mercola, February 14, 2019, Mercola

7 Seasonal Affective Disorder Natural Treatments That Work by Kissairis Munos, February 20, 2018, Dr. Axe Food & Medicine

By Mila McManus MD|2019-12-04T12:26:06-06:00November 21st, 2019|Articles, General|

Seasonal Considerations

By Nancy Mehlert, MS

Fall is here, the weather is changing, and the holiday season is quickly approaching.

We wish each of you a wonderful season celebrating with family and friends. I hope you can find many things and people for which to be thankful. Know that all of us at TWIHW are thankful for you!

Early November is a good time to make a few plans that can make your holidays healthier. Today we are providing two low carb, yet delicious recipes for holiday enjoyment that will delight both family and friends. They are so good, no one will know they are actually healthy for you! There are many more holiday recipes on our Resources/Recipes tab at TWIHW.com and in our Health Reset Protocol Cookbook, which was newly revised and expanded this year. If you don’t have a copy, be sure to get one!

When seasons change, the human body seeks change also.

Listen to your body and nourish it well. Consider incorporating warmer foods such as soups and stews and winter squash.

As sunlight diminishes, you may feel better if you get into the sunshine during the warmer parts of the day to increase your Vitamin D level and maintain a brighter mood. If that is not possible, you may want to increase your vitamin D3 intake. This helps to boost your immune function for the flu/cold season and keep your spirits bright.

If your activity level increases or decreases as a result of the changing seasons, then adjust your food intake accordingly. Some are very active during summer months but less so in the winter and visa versa. Making dietary adjustments can prevent weight fluctuations and give you a better sense of balance and energy.

I like this Julia Child quote: “This is my invariable advice to people: Learn how to cook. Try new recipes. Learn from your mistakes. Be fearless. And above all, have fun!”

Best wishes for a delightful and fun holiday season. Eat well. Be well.

By Mila McManus MD|2019-11-05T06:27:30-06:00October 24th, 2019|Articles, NANCY’S NUTRITIONAL NUGGET|

Nebulizer Treatments

Cutting Edge, Affordable Help for Common Issues

TWIHW is now offering treatments with the use of a nebulizer, a medical breathing device used to administer therapeutic agents such as minerals, vitamins, and medications directly to mucous membranes of the mouth, nasal passages, sinuses, nasopharynx (back of throat), and lungs. The device changes liquid into a fine mist, which is then inhaled through the nose and/or mouth.

This kind of localized delivery system can directly result in:

A moistening of the inhaled air, facilitating the thinning and mobilization of mucus and secretions.
A decrease in the need to cough as more secretions are eliminated and infections resolved.
The direct inhalation of agents to improve breathing (bronchodilation).
The direct inhalation of agents to kill and mobilize infection and/or colonizing pathogens.
The use of lower drug dosages which reduces toxic effects compared to when dosed higher and given systemically.
A limited degree of dissemination of the inhaled agent throughout the body.

Individuals who would benefit from this 20 minute breathing treatment include those with:

Chronic sinus issues
Recurrent sinus infections
Allergies – chronic or acute flare ups
Heart disease (according to Dr. Thomas Levy, cardiologist and author, 98% of all heart attacks come from chronic colonization of dental pathogens that cause chronic inflammation)
Cold or flu
Exposure to others with a cold or flu, or at the first signs of infection
Asthma
Headaches and migraines
Chronic cough or drainage

Treatments, depending on condition, are recommended as needed, or up to 3 days a week. Appointments are 30 minutes long and can be concurrently administered with IV nutrition. Treatments are $39. Call for your appointment today.

By Mila McManus MD|2019-11-05T05:17:46-06:00October 24th, 2019|Articles, General|

Chocolate Pecan KETO Fat Bombs

If you can persevere at collecting the ingredients, these take no time at all and are really delicious! You want to put them on your routine food list.

Ingredients:

1 ½ cups pecans

½ cup shredded, unsweetened coconut

¼ cup coconut butter *

2 tablespoons pecan butter**

2 tablespoons chia seeds

2 tablespoons flax meal

2 tablespoons hemp seeds

2 tablespoons cocoa nibs

2 tablespoons Swerve or Monk Fruit

1 teaspoon coconut oil

1 ½ teaspoons cinnamon

½ teaspoon vanilla bean powder or vanilla extract

¼ teaspoon sea salt

Instructions:

1. In the bowl of a food processor, combine all of the ingredients. Pulse for about 1-2 minutes, watching carefully until the mixture starts to break down. It will be powdery at first, then crumbly, and then begin to stick together.
2. Keep processing until the oils start to release and the mixture sticks together easily – just be careful not to over process or you will have nut butter.
3. Use a spoon or tablespoon to scoop a portion and use your hands to roll into a ball about ping pong ball size.
4. Place on a plate or cookie sheet lined with parchment paper and put in the fridge to firm up for about 30 minutes.
5. Store in an airtight container in the refrigerator or freezer.

*Coconut butter can be found in the peanut butter section in jars. One brand is Artisana and can be bought on line as well. Artisana has single serve packs, two of which work perfectly for this recipe.

**You could first process ¼ cup of the pecans until they are nut butter, then add the rest of the ingredients as instructed. Pecan butter is also available by Artisana, however you may need to be aware that there are cashews in their pecan butter. Almond butter or peanut butter are other options.

These fat bombs comply with Keto, Low Carb, and Paleo type diets.

By Mila McManus MD|2019-08-27T19:09:47-06:00August 27th, 2019|Articles, Recipes|

Nuts! I Didn’t Know That

By Nancy Melhert, MS

We are always encouraging you to include a variety of nuts and seeds in your diet. It’s because they are deeply nutritious sources of fat, protein, fiber, vitamins, minerals and phytonutrients – all packed into convenient little packages. However, there can be pitfalls when it comes to making your selections, so here are a few tips to making the best choices!

How Much to Eat:

Nuts and seeds have considerable Omega 6 fats, which can be inflammatory. And though it is important to get Omega 6 fats, it is mission critical that they be properly balanced with Omega 3 fats (anti-inflammatory). The truth is, we need very little Omega 6 fats in our diet, yet the Standard American Diet has an abundance of Omega 6 fats in it. And the important anti-inflammatory Omega 3 fats are harder to find in foods and more difficult to get adequate amounts in the diet. As a result, you will want to make ideal choices (see below) and then carefully limit your overall intake of them to a few ounces a day for nuts, and a few tablespoons a day for seeds.

How To Buy Them:

First of all, choose nuts that are organic, raw and not irradiated, roasted in oil, pasteurized, or coated in sugar or flavorings. Organic nuts and seeds are also free of antimicrobials and pesticides. Nuts and seeds should smell fresh, not musty, stale or rancid. Old nuts can have mold and mycotoxins present on them, which are harmful to your liver. Roasted nuts are usually made at higher temperatures resulting in degradation of the Omega oils, damaging them. If you prefer roasted, roast them yourself at low temperatures, no more than 170 degrees Fahrenheit in the oven or on the stovetop for 15-20 minutes, which should minimize any heat-related damage.

Always Rotate

Avoid eating the same nuts over and over and over. This can result in food sensitivities and food allergies. Besides, you need the wide variety of nutrition offered across the entire gamut of nuts. So, rotate them often, and when you rotate, be sure to rotate nut milks and nut flours as well. Try new nuts and broaden your palate by including such choices as Brazil nuts, Cacao Nibs, Hazelnuts and Hemp seeds.

From Best to Worst:

Ideal Choices: Black Sesame seeds, Chia seeds, Flax seeds (must be fresh, and please buy whole. You can grind them just prior to eating, and best to keep refrigerated) Pecans, Pumpkin seeds, Cacao Nibs, Coconuts,

Macadamia nuts (Toxic to dogs!! so don’t share with your furry friends) , psyllium seed husks and walnuts.

Good Choices: Almonds, Brazil nuts, Hazelnuts, Hemp seeds, Pine nuts and Pistachios

Limit: Nuts mixed with dried fruits, dry roasted nuts, cashews, peanuts and sunflower seeds

Avoid: All nuts roasted in oils of any kind, all nuts coated in sugar or other sweeteners, any nuts mixed with candy, and peanut butter with partially hydrogenated oil.

That’s it in a nutshell. Enjoy.

By Mila McManus MD|2019-08-27T18:26:27-06:00August 27th, 2019|Articles, NANCY’S NUTRITIONAL NUGGET|

GX Sciences Nutrigenomic Testing

By Nancy Mehlert, MS

GX Sciences* is proud to introduce the most comprehensive nutrigenomics test available to validate your specific nutritional supplement needs. The scientific study of individualized genetics and nutrition is known as nutritional genomics or “nutrigenomics”. Nutrigenomic testing accurately identifies each patients’ genetic protein variations to identify sites of metabolic weakness. These key proteins are involved in enzyme conversion, nutritional delivery and signaling pathways in the cell. Expert physicians have designed a genetic panel that evaluates up to 55 of the most common, research backed, single nucleotide polymorphisms (SNPs) that can affect a patient’s ability to regain and maintain their metabolic functionality. Abnormalities in specific polymorphisms can negatively affect many physiological and metabolic processes. Overcoming these metabolic weaknesses with the right supplement allows each patient to overcome their genetic weaknesses (SNPs) and maintain optimal health.

“As a practicing physician, the ability to test your individual, unique genetic footprint takes a lot of the guesswork out with regard to customizing a treatment regimen that gets you the best results”, says Dr. McManus, MD. “We all have some minor genetic variants, aka mutations called SNPs (single nucleotide polymorphisms) and 75% of all people have significant variations in the most important nutritional metabolism pathways that affect how we function.” For instance, MTHFR mutation affects how our bodies activate and utilize B vitamins. This in turn affects how well a person detoxifies, makes and clears hormones and neurotransmitters. This means a person would be more likely to have mood disorders, insomnia, cancer, heart disease, etc. Two other common SNPs are the GAD and COMT. These can cause lifelong anxiety. The good news, and the reason to want to know, is that there are work-arounds for a variety of SNPs.

GX Sciences differs from 23&me in that it tests for many more relevant mutations and offers recommendations to address them. They offer several panels from which to pick and choose! Check out this chart HERE to determine what panels are most relevant for your current health concerns.

You can pick up a saliva kit at our office, or we can ship a kit to you. Prices range from $179 to $499. Turnaround time for results is typically 3 weeks.

* https://www.gxsciences.com/nutrigenomictest-s/113.htm

*Gx Sciences maintains your genetic information privately. They never have and never will sell, give away, trade or use personal information in any way other than to ship your package, call you about a shipment or offer you special discounting. No e-mail addresses are sold, traded, etc.! This has been a long standing company policy that will remain unchanged. Have peace of mind that your genetic information will never be shared.

By Mila McManus MD|2019-09-20T09:59:45-06:00July 25th, 2019|Articles, General|

Autoimmunity Explained

By Mila McManus, MD

According to the American Autoimmune Related Diseases Association, there are more than 150 different diseases on the autoimmune spectrum[i]. In America, almost one in six people have an autoimmune disease. To understand autoimmunity, it is necessary to start with discussing foreign invaders and inflammation.

Inflammation is designed to be a necessary process. It is a natural response when the body identifies a foreign invader or threat. Examples of threats include:

Injury
Microbes, such as bacteria, viruses, molds or parasites
Chemicals and heavy metals
Undigested food particles that have made their way into the body through a leaky gut

When a threat is detected, the body creates antibodies to find and mark the invaders. Antibodies attach to, and highlight, the foreign invader so that the immune system can see it and attack it. Inflammation is the result of the battle within. Under healthy circumstances, once the threat is removed, the battle is won, and the inflammation dissipates.

Antibodies find the foreign invader by identifying the unique protein molecules of the invader. This can be complicated, much like trying to distinguish poison ivy from another green, leafy plant. You have to know what distinguishes poison ivy from other plants that look very similar.

Problems arise when foreign threats multiply and/or become persistent. As small battles turn into full blown war, inflammation, stress and confusion increases. The immune system is now hyper sensitive and operating in high alert. Antibodies begin to make mistakes and fail to distinguish the nuanced differences between the proteins in healthy, human tissue and the proteins of the foreign invader. Mistakenly, antibodies attach to human tissues (for example, thyroid tissues or joint tissues), marking them for attack, and causing the immune system to attack its own. This is autoimmunity.

Autoimmunity develops over time, in a sequence, from chronic, on-going exposure and inflammation. As tissue damage accumulates, degenerative processes escalate, and symptoms are increasingly manifesting. The autoimmune process moves from unnoticeable to an organized disease pathology.

Autoimmune diseases can strike many parts of the body, making symptoms vary widely, and making diagnosis sometimes difficult. Interestingly, the same foreign threat can manifest differently in different people. For example, a gluten sensitivity may result in compromised brain function for one person. In the next person, it may manifest as constipation, while yet another person, as liver disease and neuropathy. For yet another, it may affect the thyroid. Some suggest that the place of attack is simply your weakest link in overall health, caused by genetics, lifestyle factors or environmental factors.

Conventional Medicine will tell you it is genetic, and nothing can be done except to minimize the severity of symptoms. You will be directed to a specialist who treats the specific damaged tissue. Standard treatment protocols involve reducing inflammation with steroids, biologics, and even cancer drugs such as methotrexate.

Functional Medicine will seek to stop the cascade of events which lead to autoimmunity. The root of the problem lies first with the foreign invasion and resulting inflammation. A Functional physician will address the entire chain of events rather than one tissue that has been attacked. For example, important interventions include:

Addressing gut health
Identifying and reducing toxic burden
Uncovering and addressing food sensitivities and allergies
Supporting and strengthening immune function
Identifying if pathogenic microbes are involved and address them
Improving diet and nutrition in general
Obtaining a genetic profile to address mutations that affect how the body functions

Other supportive modalities include:

LDN
Identifying lectin sensitivities or trying a Low Lectin Diet (Plant Paradox, AIP)
Ondamed PEMF therapy
Fecal Transplants
Stem Cell Therapy

If you want to read more about autoimmunity, we recommend the following books:

Brain Maker by David Perlmutter, MD

Plant Paradox by Steven Gundry, MD

Wahls Protocol by Terry Wahls, MD

The Autoimmune Fix, by Tom O’Bryan, DC, CCN,DACBN

[i] American Autoimmune Related Diseases Association, “list of Diseases: Autoimmune and Autoimmune-Related Diseases,” http://www.aarda.org/autoimmune-information/list-of-dieases/.

By Mila McManus MD|2019-07-29T13:47:24-06:00July 25th, 2019|Articles, General|

The Salad Dressing Nightmare

By Nancy Mehlert, MS

Unfortunately, virtually every salad dressing on a salad bar, on a menu, and on the salad dressing aisle of the grocery store, is a nightmare when it comes to ingredients. Damaged oils, specifically soybean, canola and olive oil, and others that are not listed but present, are commonly used by most large producers. None of these can provide nourishment for your cellular make up, and what they do instead is create inflammation and toxicity.

The second issue is that many of the other ingredients are genetically modified, chemicals and/or highly allergenic such as, corn starch, gluten, yeast extract, mono-sodium glutamate (MSG), natamycin (mold inhibitor), Polysorbate 60, Calcium Disodium EDTA, and high fructose corn sugar. These too create inflammation, are toxic to the body, and in some cases are damaging to the gut.

On your journey to improved health, you may be choosing to eat more salads, yet your salad dressing choices may be contributing to poor health. Thankfully, there is hope on the horizon as a couple of companies have come out with some cleaner dressings that taste good!

Here are two company brands you might want to look for and give a try.

Primal Kitchen Salad Dressings and Mayonnaise – This brand used avocado oil and is certified gluten free and certified non-GMO. Great start. Additionally, they do NOT use dairy, gluten, soy, refined sugar or grains in their dressings. These are available at HEB, Whole Foods, Target, Kroger, Walmart, Amazon.com and ThriveMarket.com.

Tessemae’s Salad Dressings – Always organic and Non-GMO, this company offers a wide range of good choices. This will be in a refrigerated section, usually in produce. Many non-dairy options are available, and they use undamaged oils. Available at Whole Foods, HEB, Target, ThriveMarket.com, Amazon.com.

Now, go and enjoy a fresh salad!

By Mila McManus MD|2019-07-28T09:41:11-06:00July 25th, 2019|Articles, NANCY’S NUTRITIONAL NUGGET|

Fish Tacos

A fast and easy summer dinner for the beach, lake or patio.

Serves 4

1 14 oz bag pre-mixed coleslaw veggies
1 jar Primal Kitchen Chipotle Lime Mayo*
1 ½ pounds wild mahi mahi, salmon or steelhead trout
1 package of Siete Almond or Garbanzo Bean Flour Tortillas*
1 avocado, sliced, if desired
1 lime, cut into 4 slices
Chopped cilantro, as a garnish

1. Pan fry, broil or bake fish until done, tender and flaky.
2. Put the coleslaw in a bowl. Spoon several tablespoons of the mayo into the slaw and begin tossing until desired moisture level is reached. The wetter the better in the taco. This can be done a day ahead.
3. Put two tortillas on each plate. Microwave for 20 seconds.
4. Place a strip of the fish down the middle of each tortilla, top with coleslaw.
5. Garnish with avocado, cilantro and lime juice.

*Primal Kitchen Mayonnaise, plain and flavors are available at HEB, Kroger, Whole Foods and on-line.

*Siete Almond Flour and Garbanzo Bean Tortillas are available at HEB, Whole Foods and on-line.

By Mila McManus MD|2019-06-12T09:32:05-06:00June 12th, 2019|Articles, Recipes|