Various Diets Explained Series: Vegan and Vegetarian

This is the final article in this series on various diets. This article explains the Vegan and Vegetarian diets. Because there are formalized societies for both, we will quote directly from the Vegan Society and the Vegetarian Society to provide definition and clarification of what is included, and not included, in these diets. Then we’ll conclude with some important thoughts from a nutrition perspective.

Veganism (content directly quoted from www.vegansociety.com)

The Vegan Society (www.vegansociety.com) defines veganism as “A philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of humans, animals and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals. A vegan diet is richly diverse and comprises all kinds of fruits, vegetables, nuts, grains, seeds, beans and pulses.

One thing all vegans have in common is a plant-based diet, avoiding all animal foods such as meat (including fish, shellfish and insects), dairy, eggs and honey – as well as products such as leather and any products tested on animals.”

Vegetarianism (content directly quoted from www.vegsoc.org)

The Vegetarian Society defines a vegetarian as someone who lives on a diet of grains, pulses, legumes, nuts, seeds, vegetables, fruits, fungi, algae, yeast and/or some other non-animal-based foods (e.g. salt) with, or without, dairy products, honey and/or eggs. A vegetarian does not eat foods that consist of, or have been produced with, the aid of products consisting of or created from, any part of the body of a living or dead animal. This includes meat, poultry, fish, shellfish (sea animals covered with a shell including crustaceans and mollusks), insects, by-products of slaughter (such as gelatin, isinglass and animal rennet) or any food made with processing aids created from these.

There are different degrees of vegetarianism which may be what causes confusion for many people. The four most common forms of vegetarianism are:

Lacto-ovo-vegetarian. Eats both dairy products and eggs. This is the most common type of vegetarian diet.
Lacto-vegetarian. Eats dairy products but not eggs.
Ovo-vegetarian. Eats eggs but not dairy products.
Vegan. Does not eat dairy products, eggs, or any other animal product.

Eggs: Many lacto-ovo vegetarians will only eat free-range eggs. This is because of welfare objections to the intensive farming of hens. Through its Vegetarian Society Approved trade mark, the Vegetarian Society only endorses products containing free-range eggs.

Protein: Sources in the vegetarian diet can come from a range of different sources including:

Pulses, such as peas, beans, lentils and – botanically speaking – peanuts, are excellent inexpensive sources of protein and also contain minerals such as iron, zinc and calcium.
Soya products and Quorn^TM, a form of ‘myco-protein’ available as mince, burgers, fillets, sausages and so on are also good sources of protein, popular and convenient to use.
Free range eggs and dairy products such as milk, cheese, yoghurt as well as nuts and seeds contribute to protein and also to zinc, calcium and iron intake.
Vegan options such as non dairy soya milk and vegan ‘cheese’ are valuable sources of protein and are often additionally fortified with calcium.

Important Thoughts:

As can happen with the Standard American Diet (Omnivore), it is very easy to be attracted to highly processed, man-made vegan and vegetarian convenience foods. While we have confidence that some people can be healthy eating a vegan or vegetarian diet, it cannot be done in healthy ways any better than an omnivore’s diet if it is done on fake, highly processed or sugary options. There are many vegan and vegetarian junk food options from cheese and meat imitations as well as highly processed, fast digesting, genetically modified grains, flours and grain products. All of these can result in a highly inflammatory diet.
It is important to understand that the primary purpose for vegetables in anyone’s diet is to cleanse and detoxify the human body. While it is true that carbohydrates can provide some energy, too many carbohydrates result in fat storage. It is the nutrients and plant fibers that help us cleanse and detoxify and thus the reason many people feel so good when they initiate a vegan or vegetarian diet. However, only protein and fat can be used to replace our cells routinely and repair damage. No carbohydrate can be used to make new cells. Carbohydrates cannot be used to heal bones, repair injuries or conquer disease. This is the primary reason we emphasize the importance of responsible veganism or vegetarianism because carelessly done, it can become very difficult to have young healthy skin, maintain a healthy weight and heal from disease or illness unless you have ensured adequate and quality sources of protein and fats.
The ideal candidate for a vegan or vegetarian diet is a person who prefers and loves a wide variety of vegetables, nuts and seeds as well as healthy fats and is accountable to themselves to be educated and wise in ensuring optimal nutrition, and when necessary, optimal supplementation. A talent and joy for cooking and food preparation is also a good candidate since there are few vegan or vegetarian eateries. Finally, a person with a healthy digestive tract who does not suffer from food sensitivities or allergies to many of the foods in a vegetarian diet such as grains, dairy, soy, eggs and nuts – some of the highest allergenic foods in America today.
As we wrap this series up, please note that the same remarks can be made about any diet that is made up of processed, man-made food. Sugar, genetic modification, pesticides, hormones, antibiotics, chemicals and excessive animal foods, especially those raised in confined animal feeding operations (CAFO) cannot lead anyone to good health. We all need to take care and responsibility in determining the best diet for our unique being, by listening to our body, seeking medical assistance to carefully assess food allergies and food intolerance, nutrient status, gut health, and other sources of ill-health, inflammation and congestion. We, as human beings, will all be best served through eating a wide variety of whole, real foods.

By Mila McManus MD|2018-03-25T12:09:58-06:00March 25th, 2018|Articles, General|

Beet & Black Lentil Borscht

Beet & Black Lentil Borscht**

From www.mynewroots.org

**A note: I hope you will treat yourself to a visit to this beautiful website. The author is a vegetarian with beautiful writing skills and her photography is also beautiful. It is healthy eye candy to view her creations and read her experiences about food and to find creative ways to eat more vegetables whether you are a plant-based eater or not. I made this recipe last weekend, and it is both wonderful and deeply nutritious, even for people who hesitate with beets. It was well worth the effort. I’ll do it again and it is worthy of company too. I hope you will try it! I made some helpful comments below in italics. Nancy Mehlert, MS

Ingredients:

- 2 tablespoons of ghee
- 3 leeks
- 4 cloves of garlic
- Pinch of salt
- 4 bay leaves
- 4 sprigs of fresh thyme or 1 tablespoon, dried (extra for garnish if desired)
- 4 medium beets (1 ½ lbs.)
- 3 medium carrots
- 2 cups shredded cabbage of your choice
- 3 tablespoons tomato paste
- 1 tablespoon Dijon mustard
- 1 teaspoon dried juniper berries (about 12)
- 1 teaspoon caraway seeds
- 8-10 cups vegetable broth
- 1 cup dried black lentils (green work too)
- 2 teaspoons apple cider vinegar
- Cracked black pepper to taste
- Olive oil for garnish

Directions:

1. 1. 1. If possible, soak the lentils overnight or for up to 8 hours in pure water. Drain and rinse well. I did this, and they also sprouted which increases the ease of digestion and nutrition. I could not find black lentils and used green instead and they worked beautifully.

1. 1. 2. Prepare all vegetables. Wash and slice the leeks into rounds. Mince the garlic. Peel beets and grate with a food processor or julienne by hand (the beets break down too much when grated by hand.) I chose to julienne by hand and was very pleased with their texture when I finished. Slice unpeeled carrots into rounds. Shred cabbage.

1. 1. 3. In a large stockpot over medium heat, melt the ghee. Add leeks and salt and cook until tender, about five minutes. Add garlic, cook 2 more minutes until fragrant. Add bay leaves, thyme, juniper berries, caraway, tomato paste, and mustard, stirring to coat the leeks and garlic. Add remaining ingredients: beets, carrots, vegetable broth (start with 8 cups and add as needed), and lentils. Reserve the cabbage. Bring to a boil, reduce to simmer and cook until the lentils are tender, about 18-22 minutes. Add cabbage and vinegar, stir and let cook for another 5 minutes. I did not have the thyme and used poultry seasoning instead which has thyme in it and I did not have the caraway seeds so I left them out. The Dijon is one of the secrets to this as are the juniper berries so be sure to add those!

1. 1. 4. Ladle soup into bowls, garnish with fresh thyme and plenty of cracked black pepper. Drizzle with olive oil and serve. I gave a friend two quart jars and put two more in my fridge for meals this week. Holds nicely in the refrigerator for 5-6 days.

By Mila McManus MD|2018-03-25T11:57:47-06:00March 22nd, 2018|Articles, General, Recipes|

A healthy pudding alternative!

A Whole30 Breakfast Idea from copymethat.com

Makes 1 serving

Ingredients:

- ½ cup blackberries
- 3 tablespoons chia seeds
- 1 cup unsweetened nut milk
- ¼ teaspoon vanilla extract
- 1 tablespoon unsweetened shredded coconut
- 10 raw, unsalted pistachios

Directions:

1. In a small mixing bowl, crush the blackberries with a fork so that they’re the consistency of a thick jam.

2. Add chia seeds, almond milk, vanilla extract, and shredded coconut.

3. Stir everything together to combine, then transfer to a small airtight container and refrigerate overnight.

4. When you’re ready to eat the pudding, roughly chop the pistachios and sprinkle them over the chia pudding to eat.

330 calories, 23.9 g fat (4.5 g saturated fat), 29.5 g carbohydrate (20.5 g dietary fiber, 9g net carbohydrates, 5.3 g sugars), 10.8 g protein, 0 mg cholesterol, 182 mg sodium

By Mila McManus MD|2018-02-24T11:16:33-06:00February 18th, 2018|Articles, General, Recipes|

Cosmedix: Product of the Month

Cosmedix

Cosmedix is an array of essential vitamins, minerals and phytonutrients needed to support healthy skin, hair and nails. Research shows collagen production begins to decrease around age 18 and continues to decline at a rate of about 1% each year after age 40. After menopause, skin thickness may decrease at a rate of about 1.13% annually. Betaine HCl supports optimal protein breakdown, allowing for more efficient manufacturing of collagen. MSM is a source of bioavailable sulfur, which plays an integral role in regeneration of collagen in skin and hair. Saw palmetto is added to support normal levels of dihydrotestosterone (DHT), as DHT can contribute to hair loss. This formulation also includes key nutrients such as silica (from horsetail grass extract), biotin and vitamin A to provide a complete spectrum of support for healthy skin, hair and nails. Cosmedix is available at TWIHW.

Information provided by OrthoMolecular Products, product descriptions. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

By Mila McManus MD|2018-02-24T11:11:46-06:00February 18th, 2018|Articles, General|

Liposomal Glutathione, by Quicksilver Scientific

Glutathione is the master detoxifier and the main antioxidant produced in the body. * Toxins are linked to glutathione, which then carries them into the bile and the stool, and out of the body. it protects our cells’ delicate chemical machinery, and helps energy metabolism run efficiently. * it is also integral to our immune system, especially for resistance to viruses.

Additionally, Scientific research at Baylor College of Medicine has confirmed that deficiency of the same molecule (glutathione) contributes to weight gain and even obesity. Deficiency of this same has been linked to poor health and disease. – Dr. Mac MD

* Typical oral delivery of glutathione is greatly inhibited by breakdown in the stomach. Quicksilver Delivery Systems™ protects it from breakdown in the digestive system that otherwise prevents absorption of oral glutathione supplementation. * In addition to greatly improving bioavailability, the liposomal delivery format enables intracellular delivery of glutathione. In cell cultures, it has been demonstrated to be 100 times more efficient for intracellular delivery than non-liposomal glutathione. * This supplement is delivered through two pumps sprayed into the mouth, held for 30 seconds and then swallowed. It can also be dispersed in water or other liquid if desired. It has a pleasant lemon-mint taste and can also be applied topically to cold sores or viral lesions.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

By Mila McManus MD|2024-04-09T14:23:07-06:00January 18th, 2018|Articles, General|

Various Diets Explained: Part 2

Confused? Overview and Distinctions Between Paleo and Ketogenic Diets

The Paleo Diet was proposed as early as 1975 but was popularized in 2002 by Loren Cordain, PhD in his book The Paleo Diet. Based on the idea that our genes are well adapted to a world in which all the food eaten daily is hunted, fished or gathered from the natural environment, Dr. Cordain recommended a whole food diet containing meat, eggs, nuts, seeds, vegetables, and fruit. He proposed that the core staples of our diet in this century – cereals, dairy products, refined sugars, fatty meats, and salted processed foods- were destroying our body’s metabolic machinery. He argues convincingly, that we have strayed from the path designed for us by nature. He proposes that “The Paleo Diet is the key to speedy weight loss, effective weight control and above all, lifelong health”, (p.11). Dr. Cordain’s original Paleo Diet has been substantially reinterpreted by many different nutritionists and practitioners so be aware that there is more than one “paleo” diet in the marketplace with wide variations on what is included and excluded and the recommended mix of macronutrients. Below are Dr. Cordain’s original recommendations. Main Features include:

Low Carbohydrate – Recommends about 22-40 % of calories come from carbohydrates, specifically non-starchy vegetables and all fruits, all nuts and all seeds. Starchy tubers like potatoes, yams and sweet potatoes are not allowed as well as all legumes (including peanuts and soy), all grains, all grain-like seeds (amaranth, buckwheat and quinoa), high sodium foods and fatty meats. Dairy products and butter are excluded as well. Cordain does not allow honey, though he believes it was a natural source of sugar obtained by early man, understandably, on rare occasion. He does allow dried fruit in limited portion. However, it is important to be aware that many recently published Paleo diets and cookbooks use a considerable amount of dried fruits in addition to sugar, maple syrup, fruit juices, molasses and honey as sweeteners and some versions include potato, sweet potato, yams, cassava, taro and plantains, which collectively can easily drive this to a moderate or even high carbohydrate diet depending on how the consumer makes food choices.
Low to Moderate Fat – Recommends about 28-47% of calories come from fats. Saturated fats are for the most part discouraged including butter, meat fat, and cholesterol found in meats and fats. (At the time Dr. Cordain published in 2002, the world of research had yet to establish this error, but it has since been clearly validated over and over that we do need cholesterol. More updated versions of The Paleo Diet do allow butter and fattier cuts of quality meats though they tend emphasize a low to moderate fat intake and point to protein as the most important fuel.) Monounsaturated fats such as olive oil, nuts and avocados are recommended as well as polyunsaturated Omega 3 fats from fish oils, while Omega 6 sources in processed foods are discouraged.
Moderate Protein – Recommends 19-35% of caloric intake come from protein. Cordain’s book recommends lean cuts of meat and poultry and encourages wild sourced meats such as wild game and seafood. Newer Paleo diets include bison and other wild meats, and often are perceived and described as High Protein diets so be aware there can be variations in protein recommendations.
Recommendations: Paleo diets in general are sensitive to the importance of food quality, animal care and feed, and concerns about toxicity from pesticides, and genetic modification. Be aware however of the wide variations in quantity of protein, quality and quantity of fats and the collective possibility of high sugar/carbohydrate recipes in the marketplace.

Ketogenic Diet is the newest catch word in the market place and will likely continue to be in the new year to come. Dr. Adkins was the first to launch this concept in 1972, which was to suggest that lowering carbohydrates was essential to weight loss, however, his program even today still supports the use of artificial sweeteners, soy and damaged fats in his products and he did not adopt the high fat concept that is better understood today. Additionally, Adkins did not account for the damage associated with too much protein. A Ketogenic diet is designed to address insulin and leptin resistance from consuming too many net carbohydrates (total carbs minus fiber) and too much protein. It does this by taking away glucose as the primary fuel for the body, force the body into nutritional ketosis (not to be confused with ketoacidosis) in which the body burns fat as its primary fuel rather than glucose. Dr. Ron Rosedale (www.drrosedale.com) and Dr. Joseph Mercola (www.mercola.com), are both proponents of this kind of diet for healing and good health. According to their websites and books, this kind of diet can be very healing and restorative to lose weight, lower inflammation, reduce risk of cancer and help with treating cancer as well as increasing muscle mass, normalizing appetite, improving mental clarity and reducing sugar and junk food cravings. Once the body is “fat adapted”, meaning able to burn fats efficiently, then recommendations are to cycle in and out of nutritional ketosis by feasting on higher carbohydrate vegetables and fruits once or twice a week to maintain metabolic flexibility. Main Features include:

Low Net Carbohydrate (Determined by subtracting fiber grams from carbohydrate gram to get net carbs). Ketogenic diets are usually in the range of less than 50 grams of net carbohydrate a day and are very specific about the source of the carbohydrates. The diet excludes grains, sugar, milk, yogurts, beans and legumes as well as all processed foods such as chips and fries. It focuses on low carbohydrate vegetables, some nuts and seeds and sprouts. Caution should be used in reaching this level, if reduction in carbohydrates has never been done before, by slowly reducing carbohydrate intake over several weeks to avoid dramatic low blood sugar, until the body becomes efficient with sourcing and burning fat.
High Fat –Emphasis is placed on the quality of the fat and is clearly defined by a group of foods and sources which provide it. Strong emphasis on avoiding refined oils, trans fat and fats high in Omega 6 inflammatory oils. Recommendations are for fats to be anywhere from 50-80 % of total caloric intake (e.g. 1200 calorie diet in which 600-960 calories come from healthful sources of fat). Caution should be used in reaching these levels of fats, accomplishing this by slowly increasing fat intake over several weeks to allow the pancreas and gallbladder time to adjust to a higher fat diet.
Adequate Protein –An important nuance of the ketogenic diet, protein needs are determined by mathematical formula, personal health and activity level. The concept is to get adequate protein but not too little or too much. Most people will need between 30-70 grams of protein a day, spread throughout the day. This includes protein from plant and animal sources. According to Dr. Mercola, in his new book Fat for Fuel, excess protein can stimulate a regulatory pathway in the body which can promote inflammation, growth of cancer cells and can convert to glucose, thus negatively impacting blood sugar and insulin levels (pp. 47-48). As with carbohydrates and fat, source matters and quality matters.
Recommendation: This diet encourages intermittent fasting and optimally clean, unprocessed and undamaged foods. To minimize side effects and benefit from the ketogenic diet, we would recommend seeking guidance from a nutrition consultant knowledgeable about this diet and reading a book to ensure good understanding and proper implementation.

By Mila McManus MD|2018-01-17T14:33:10-06:00January 17th, 2018|Articles, General|

Various Diets Explained, Part 1

by Nancy Mehlert, MS and Mila McManus MD

This is the first installment of a series that explains various diets, whether on the path to better health, or wanting to losing weight.

The Internet can be a good thing. More information is at our fingertips than we could have ever imagined. It can also be a harmful and frustrating experience since the quality and accuracy of the information can be questionable. Also, the amount of information, often conflicting, can be overwhelming. This is certainly true in regards to information about diets.

Most likely, if you have searched the internet for dietary information, you are looking for the answer to one of these questions: “What should I be eating?” or “How can I lose weight?”. Foundationally, we need to start with real food, from nature, not a manufacturer. That means fresh fruits and vegetables, nuts, seeds and animal foods – the way they occur in nature. All the rest, the stuff that is bagged, packaged, prepared, and concocted, is “man-u-factured” food. In most cases, it is generous to call it “food”, as it is more fake than real, and desperately lacking in true nutrition.

Does that mean there is only one diet for all people? The answer is no. Each person is a unique individual. How each person’s body digests and absorbs nutrients will vary depending on age, stages or seasons of life (pregnancy, menopause, grief and loss) health or disease (leaky gut, autoimmunity, cancer, diabetes, for example), lifestyle, activity level, and to some degree, genetic makeup. As a result, the content of each person’s diet will vary from person to person and season to season. One of the best ways to determine that variance is to LISTEN TO YOUR BODY, as opposed to searching the internet or the latest book on the next popular diet. By listening to your body, you will become aware of what foods you are capable of digesting well, which foods heal your body or help you to maintain a healthy weight, keep your mind clear and your energy level appropriate.

Eating a meal should not make you feel worse afterwards. If you experience heart palpitations, increased heart rate, brain fog, or sleepiness after eating, the meal was not appropriate or well balanced for your physical and unique needs. If you struggle to lose weight, or keep gaining weight, or are overcome with fatigue, brain fog, digestive issues or poor sleep, there is a very good chance your diet needs to be adjusted. One way to learn how to listen to your body is to do an elimination diet.

An Elimination Diet is a diet where many foods with a known pattern of causing allergies, inflammation and immune hyper-reactivity are eliminated. During and following the diet, observations can be made as symptoms disappear. In addition, measurable values such as blood pressure, blood sugar, weight and blood lipid panels can be followed for improvements. It also allows for reintroduction of foods one by one to determine if a specific food is the culprit for a symptom or set of symptoms. There is some variance regarding what is eliminated, but virtually every elimination diet will start with the elimination of gluten, dairy and sugar. Many will go further and eliminate all grains, all processed or packaged foods and specific food chemicals or ingredients such as vinegar, yeast, damaged oils, MSG, and/or nitrates, for example. It is also safe to say that many elimination diets, especially the two listed below, are safe eating plans for life. Good and complete nutrition can absolutely be achieved without grains, dairy, gluten, sugar, food chemicals and even fruit.

TWIHW Health Reset Protocol (formerly called The Yeast Free Diet) is a 28 day elimination diet designed to reduce inflammation and congestion, balance blood sugar levels, heal the gut biome, remove toxins and stop hyper-reactivity of the immune system. Its purpose is to stop the downward spiral into disease and support the body’s natural ability to heal and function properly. Following the initial 28 days, we continue to assess your health status, identify food sensitivities and allergies, and begin to make recommendations about ways you can edit and tweak your food choices and eating frequency to optimize your health. In every case, we encourage you to work toward the goal of the cleanest, whole foods available but recognize everyone follows this progression differently based on illness, cooking skills, schedules, emotional experiences, financial resources and availability of the best food choices. Our recommendations today fall somewhere in a blend between the Whole30 and Ketogenic Diet. And, as mentioned earlier in the article, we believe that diet must be edited and adapted to you personally based on many variables. The word “Paleo” is useful when doing an internet search for grain free and dairy free food options. Unfortunately, that won’t assure you it is low carbohydrate diet or free of sugar, and it may encourage excess protein.

Main Features of a Yeast-Free diet include:

Low to Moderate Carbohydrates – Depending on you, we may recommend anywhere from 30-100 grams of carbohydrates per day with the majority of those coming from 5 or more servings of high fiber, low calorie vegetables. We generally recommend one or two ½ cup servings of starchier vegetables per day which includes choices such as sweet potato, winter squash, legumes and root vegetables. Except for quinoa, which is actually a seed, all other grains are excluded, as well as all cow dairy products. Sugar is dramatically minimized by removing all added sugar, eliminating high sugar fruits and fruit juices, and utilizing, in moderation, all natural sweeteners such as stevia or monk fruit. Gluten is not recommended for anyone. And further restriction of legumes, quinoa and nuts or seeds is recommended if necessary.
High Fat – The amount of fat a person needs will also vary and be determined by satiation, weight stabilization, and digestive health. We believe and observe that most people do well with at least half of their calories coming from healthy, undamaged fats, some of which need to be carefully chosen saturated fats. We also recommend a slow, step-like process of increasing dietary fats to allow the body to adjust to digesting them. We include in our recommendations organic, pasture raised sources for ghee, duck, pork or beef fat, egg yolks, avocado, olives and olive oil, coconut and coconut oil as well as nuts and seeds.
Adequate Protein – Like you will see in a Ketogenic diet (to be discussed in a future installment), we have gradually become aware that it is important that protein be neither too low nor too high. We do lean toward recommending at least some amount of animal protein for most people, most days, and also know that a reasonable amount of protein can be garnered from a well-balanced, wide variety plant based diet. We need the right amount of protein and the right constituents of proteins (called amino acids) since the body needs many amino acids that must come from the diet (meaning the body cannot produce them). Note that it can be difficult to reduce the quantity of protein eaten when a person does not like or cannot eat a wide variety of vegetables. For this reason, adjusting protein quantities is often one of the last steps in adjusting the diet after vegetable variety and fat consumption has been increased.
Recommendations – For healing purposes during the initial 28 days, we recommend eating 3-5 times per day. We always educate and lead our patients to pursue toxin reduction in every area of their lives including food. As a result, we suggest avoidance or minimal consumption of genetically modified foods, processed fast and manufactured foods, and most food chemicals. Additionally, we recommend 100% grass fed, pasture raised meat, poultry and eggs and avoidance of foods with antibiotics and hormones or glyphosates. We encourage organic choices where possible and recommend avoidance of foods that promote inflammation and congestion, namely gluten, all grains, most dairy and sugar.

Whole 30 Diet – Started in 2009 by Melissa and Dallas Hartwig, it has been a very popular elimination dietary plan in recent years. As written, it is a 30-day challenge to simply eat, real, whole food. Their website says, “Think of it as a short-term nutrition reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.” The diet discourages anything processed or packaged. It also discourages sulfites, MSG and Carrageenan specifically. The diet does not call for any measuring or counting but does provide visual guidance for portions using the hand and encourages three meals a day. It also encourages a protein, a vegetable and a heathy fat every time you eat. It does call for strict adherence for at least 30 days. It appears to be a Moderate Carbohydrate, Moderate Fat, High Protein diet in our best estimation and could fluctuate based on how the user selects their food choices.

Main Features of the Whole 30 Diet include:

Carbohydrates- The diet allows “some fruit” with meals, and only occasionally. “A lot” of vegetables are encouraged including potatoes. The diet restricts all dairy, all grains (including pseudo grains such as quinoa or buckwheat), all sugar in any form, all alcohol, and all sweeteners whether natural or artificial. The diet also restricts legumes and beans including peanuts, beans, and soy, and allows string beans, sugar snap peas and peas.
Fats – “Plenty” is the word used to describe the quantity of fats to consume. A visual diagram using the hand is used to demonstrate the amounts of different kinds of fat and proper portions. Vegetable oils (corn, soy, canola) are strictly forbidden as is regular butter. Clarified butter, or ghee is allowed.
Protein – Included here are eggs, meat, poultry and fish. Portions the size of the palm are suggested at each meal.
No Recommendations regarding animal feeding/care, food chemicals, pesticide use, or packaging.

Stay tuned for the next installment of this series in next month’s newsletter which will explain the Paleo and Ketogenic diets.

By Mila McManus MD|2018-01-17T14:30:11-06:00January 5th, 2018|Articles, General|

Black Box Detox II (Detox Program in a Box)

Black Box Detox II, Detox program in a box

By Quicksilver Scientific

Available at TWIHW

Many people begin the year with a detoxification program to get back on track and start the year out right. This year, we are offering the BLACK BOX DETOX II, by Quicksilver Scientific. While it is a supplement regimen for detoxification, and not a diet, we recommended that it be paired with a clean, whole food diet similar to our Health Reset Protocol, or a Paleo style diet.

For this, and other detoxification programs, give us a call or visit our website.

Quicksilver Scientific describes this 4-week program as – designed to support the body’s natural processes of detoxification and targets hormones, plastic-related compounds, mold toxins, herbicides and pesticides, and even metals on multiple levels. The box contains all the supplements needed for the protocol as well as complete instructions. The box includes the following products:

Nanoemulsified DIM, which acts to open up the body’s endogenous antioxidant and detoxification systems, calm immune system reactivity and support healthy hormone metabolism. *
Liposomal Glutathione delivers the body’s core antioxidant and detoxification compound and is one of the anchors of the system. *
Liposomal Methyl B-Complex provides B vitamins necessary for cellular metabolism and detoxification reactions. The liver has a high demand for B-vitamins during active detoxification. *
Micellized Pure PC delivers phosphatidylcholine, the main component of cellular membranes and a component of healthy bile flow, a key support for liver and brain during active detoxification. *
Bitter X enhances the body’s natural elimination process in the liver/gallbladder and kidneys, by introducing herbs which boost their normal function, pushing the cellular and blood-borne toxins out through the urine and bile into the digestive tract. *
Ultra Binder delivers a comprehensive blend of toxin binders, chosen for their overlapping specificities, to efficiently bind many different classes of toxins in the GI Tract. *

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Information provided by Quicksilver Scientific.

By Mila McManus MD|2018-01-06T14:03:14-06:00January 5th, 2018|Articles, General|

You Can Think Your Way to Better Health

By Mila McManus MD and Nancy Mehlert, MS

Your subconscious mind has one goal. From primitive times to this very day, it focuses on how to survive. Staying alive directs your subconscious mind to exercise caution, err on the safe side, fear the unknown, and avoid danger. All of that worked well when food was hard to find, dangerous wild animals were abundant, and we didn’t have roofs over our heads. In today’s modern world, where we live in relative safety and comfort, our unconscious mind can drive negativity, pessimism and being overly sensitive and cautious. When we allow this subconscious thought pattern to prosper, it can create unhappiness, increased anxiety and stress, and poor health. The good news is that our conscious mind can exercise its “muscles” and re-route neurological pathways in the brain towards positive thinking. The brain is very flexible (called neuro-plasticity), and given practice, we can become happier and more positive. When we do this, we also become healthier. Here’s why:

Thinking…

Our unconscious and subconscious brain operates from the autonomic nervous system. The autonomic nervous system takes care of the things we don’t have to think about or control, such as heart beat, digestion, breathing, blood sugar levels and blood pressure. It has two parts (sympathetic and parasympathetic) and some functions occur in one part while other functions in the other. So, think about a sport such as tennis where there are two players and only one ball. Both players cannot have the ball at the same time. The ball is in the court of only one player at a time. It is impossible for both players to have the ball simultaneously. Similarly, either the sympathetic or the parasympathetic is dominant at any given time.

One branch of this system handles emergencies. It helps you when you need to hurry up, run from danger, protect yourself from being harmed, and fight for survival.

It helps you remember past bad experiences so you can avoid them in the future. It makes you dwell on past pains, mistakes and live out of fear that they may recur. Pile onto that our hectic, fast paced lives, with very busy schedules flying from one thing to the next, unhealthy diets and poor sleep, and we can easily find ourselves in a constant state of fight or flight.

The other branch of this system, the parasympathetic, handles “rest and digest”. It helps you to rest, calm down, sleep well, digest your food effectively, and heal from illness, pain and grief. It is here that a meal tastes good and digests without upset, where sleep comes easily and deeply, where a sense of well-being and stamina are partners with happiness.

If only one system can fire the ball at a time, and we spend most of our time fleeing and fighting, how will we ever digest, heal and rest? When we live full of negativity, regret and fear, or have a schedule so full that we don’t rest, we are forcing the ball to stay in one player’s court. This is who controls the game and wins the game. That means, unless you lead your mind and lifestyle to move to the other system, your body won’t successfully digest, rest, restore and heal.

How can you shift from the sympathetic system to the healing and restorative parasympathetic system? Obviously, clearing your schedule, deep breathing, and healthier eating choices are helpful. In addition, our friend Melissa Templeton*, a Licensed Marriage and Family Therapist, offered up some actions that you can take to achieve a greater sense of well-being and happiness. Here are her suggestions:

Force yourself to smile big for 20 seconds or more. This makes the body release serotonin, an uplifting neurotransmitter which calms the brain and increases happiness. Try it in the car while you are driving. Just smile yourself silly all the way home. You will be surprised to discover the tension in your shoulders has dropped and your spirits are lifted.
Put a few good mantras into your mind to use every day. Mantras are short, easy thoughts to repeat over and over that are positive. Good examples include:
- Today is going to be the best day ever.
- There is nothing I can say or do to change another person.
- I can change me and I’m worth it.
- I am getting better and better every day.
- I am worthy of love and respect.
Make a gratitude list. Write down as many things, big and small, as you can for which you are thankful. Charles Dickens once said, “Reflect upon your present blessings of which every man has plenty; not on your past misfortunes, of which all men have some”.
Listen to your self-talk. Listen for negative words and sentences that include words such as ought to, should have, must do. Look for areas where you have a very rigid rule or sentences such as “I can’t stand it when….” or “It drives me crazy when…” Push these negative thoughts out and replace with your mantra.
We need physical touch 17+ times a day. Hold a hand, give a hug, rub a back, give a kiss, pet your dog, hug your cat – reach out and touch those you love or those who need some love. Everyone needs it.
Perform a few rituals every day. For example, making your bed first thing every morning gives an immediate sense of accomplishment and order. Laying out clothing for the next day or preparing your to do list gives a sense of preparation and control for the day to come, which helps with sleep. Small accomplishments lead to greater accomplishments during the day.

You can see why it’s impossible to be angry and happy at the same time. When you smile and practice thankfulness and positive thinking, you can force your brain to stop fleeing and fighting and, instead, get it to rest, digest and restore.

*Melissa Templeton, MA, LPC, LMFT practices Marriage and Family Therapy in Spring and Huntsville, Texas. She can be reached at mtcycle@hotmail.com or by calling 936-661-3640.

By Mila McManus MD|2017-10-31T14:53:07-06:00October 29th, 2017|Articles, General|

Keto Weight Loss

One of the most important DHEA metabolites is 7-Keto DHEA (commonly referred to as 7-Keto). Unlike DHEA, 7-Keto does not convert to estrogen and testosterone. This provides increased utility that can be used for a myriad of adrenal and other health benefits without the same level of concern relative to feeding into the sex hormone pathways.

7-Keto is called 3-acetyl-7oxo-dehydroepiandrosterone, a naturally occurring metabolite primarily produced in the adrenal glands, skin and, to some degree, in the brain. Just like DHEA, 7-Keto peaks in our early 20’s and declines over time to about 50% by age 50. [1]

7-Keto is known to have beneficial effects on immune function. A four-week study of 7-Keto supplementation improved immune function in elderly men and women.[2] In the study, the group given 100 mg of 7-Keto twice daily had a significant decrease in immune suppressor cells and a significant increase in immune helper cells. There were also reductions in diastolic blood pressure and an increase in neutrophils.

It has also been used in clinical practice for its ability to support fat loss via thermogenesis. These pathways also support healthy triglyceride levels.

Morning and mid-afternoon dosing with 25 mg twice a day, then increasing as needed to higher dosages supports the natural bio-rhythm of the body and allows for support of balancing cortisol levels that are high in the morning and decline throughout the day. It is also noteworthy that 7-Keto can also help with Raynaud’s Syndrome.[3]

[1] Marenich LP.Excretion of testosterone, epitestosterone, androstenedione and 7-ketohydroepiandrostenedione in healthy men of different ages. Probl Endodrinol (Mosk). 1979 Jul;25(4):28-31

[2] Zenk JL, Kuskowski MA. The use of 3-acetyl-7-oxo-dehydroepiandrosterone for augmenting immune response in the elderly. Presented at meeting of FASEB, April 17, 2004.

[3] Ihler G, Chami-Stemann H. 7-oxo-DHEA and Raynaud’s phenomenon. Med Hypotheses. 2003 Mar;60(3):391-7

*The product information provided is for educational purposes and is not intended as either diagnosis or treatment of any disease, nor does it replace professional medical advice. (The FDA makes us say that)

*Warning: Please consult a health care professional before using this product.

By Mila McManus MD|2020-03-02T07:45:40-06:00October 19th, 2017|Articles, General|

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2 tablespoons of ghee

3 leeks

4 cloves of garlic

Pinch of salt

4 bay leaves

4 sprigs of fresh thyme or 1 tablespoon, dried (extra for garnish if desired)

4 medium beets (1 ½ lbs.)

3 medium carrots

2 cups shredded cabbage of your choice

3 tablespoons tomato paste

1 tablespoon Dijon mustard

1 teaspoon dried juniper berries (about 12)

1 teaspoon caraway seeds

8-10 cups vegetable broth

1 cup dried black lentils (green work too)

2 teaspoons apple cider vinegar

Cracked black pepper to taste

Olive oil for garnish

1. If possible, soak the lentils overnight or for up to 8 hours in pure water. Drain and rinse well. I did this, and they also sprouted which increases the ease of digestion and nutrition. I could not find black lentils and used green instead and they worked beautifully.

4. Ladle soup into bowls, garnish with fresh thyme and plenty of cracked black pepper. Drizzle with olive oil and serve. I gave a friend two quart jars and put two more in my fridge for meals this week. Holds nicely in the refrigerator for 5-6 days.

½ cup blackberries

3 tablespoons chia seeds

1 cup unsweetened nut milk

¼ teaspoon vanilla extract

1 tablespoon unsweetened shredded coconut

10 raw, unsalted pistachios

Ingredients:

2 tablespoons of ghee

3 leeks

4 cloves of garlic

Pinch of salt

4 bay leaves

4 sprigs of fresh thyme or 1 tablespoon, dried (extra for garnish if desired)

4 medium beets (1 ½ lbs.)

3 medium carrots

2 cups shredded cabbage of your choice

3 tablespoons tomato paste

1 tablespoon Dijon mustard

1 teaspoon dried juniper berries (about 12)

1 teaspoon caraway seeds

8-10 cups vegetable broth

1 cup dried black lentils (green work too)

2 teaspoons apple cider vinegar

Cracked black pepper to taste

Olive oil for garnish

Directions:

1. If possible, soak the lentils overnight or for up to 8 hours in pure water. Drain and rinse well. I did this, and they also sprouted which increases the ease of digestion and nutrition. I could not find black lentils and used green instead and they worked beautifully.

4. Ladle soup into bowls, garnish with fresh thyme and plenty of cracked black pepper. Drizzle with olive oil and serve. I gave a friend two quart jars and put two more in my fridge for meals this week. Holds nicely in the refrigerator for 5-6 days.

A healthy pudding alternative!

Ingredients:

½ cup blackberries

3 tablespoons chia seeds

1 cup unsweetened nut milk

¼ teaspoon vanilla extract

1 tablespoon unsweetened shredded coconut

10 raw, unsalted pistachios

Directions:

1. In a small mixing bowl, crush the blackberries with a fork so that they’re the consistency of a thick jam.

2. Add chia seeds, almond milk, vanilla extract, and shredded coconut.

3. Stir everything together to combine, then transfer to a small airtight container and refrigerate overnight.

4. When you’re ready to eat the pudding, roughly chop the pistachios and sprinkle them over the chia pudding to eat.