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|

Ghostly Gluten – You May Think You Know, But We Bet You Don’t

By Mila McManus, MD and Nancy Mehlert, MS

Gluten can seem like a ghost. We may not be familiar with all the sources, but most of us have heard the word by now. You can’t see it like you can see a bottle of Coca Cola or a candy bar. It hides in other consumables. So it does seem rather mysterious and ghost-like, and thus makes a good topic for October and all things spooky. As we care for ourselves and our families, understanding all we can about gluten is a critical part of making efforts to better health. Let’s try to clear up the mysteries.

Datis Kharrazian, DHSc, DC, MS says in his book Why Isn’t My Brain Working? (2013): “No single dietary protein is a more potent trigger of neurological dysfunction and neurological autoimmunity than gluten, the protein found in wheat. We’re seeing dramatic increases in the number of people sensitive to gluten in the United States. Research shows gluten sensitivity has risen sharply in the last 50 years.”[i]

Gluten is made up of a sticky portion called glutenin and a protein called gliadin. One does not exist without the other and gliadin itself has three more fractions called alpha, omega and gamma. Wheat is the primary source of gluten, though there are other grains that also have gluten including barley, rye, spelt, kamut and oats (unless the oats are properly processed by a certified gluten free method).

The gluten in ancient wheat of a century ago was very different. It was nature’s real food. Today, gluten, and more specifically wheat, has been significantly hybridized, meaning the seed has been altered many times over the years to create a new, man-made wheat, if you will, that appears to trigger immune reactions. In other words, it is not natural or understood by the human body as a real, nature made food. In addition to this fake wheat, it has also been further altered through a process called deamidation. The food industry deamidates wheat using acids and enzymes to make wheat water soluble so that it mixes more easily with other foods. And let’s not forget about all the pesticides sprayed on the wheat crops and the chemcials used during the harvesting process! A study published in the European Journal of Inflammation concluded this new compound may be the major cause of hidden inflammatory responses to foods[ii]. These things make wheat a fake, man-made substance that perhaps should not be honored with the name “food”.

Gluten is pervasive in processed foods and products and can be truly hidden under unsuspecting names, often not listed at all, yet very easily present. This makes a gluten allergy or sensitivity extremely difficult to navigate, especially in the world of packaged, manufactured and restaurant food. Few realize that modified food starch, food emulsifiers, food stabilizers, artificial food coloring, malt extracts, and dextrins often have gluten in them. Even some clarifying agents used in red wine can have gluten. Equally unsuspecting sources of gluten include many deli meats, instant coffee, some ketchups and mustards, beer, soy sauce, imitation crab meat and even your shampoo and prescription medications!

Equally frustrating is that the immune system often does not make good distinction between gluten and other similar proteins and, as a result, attacks not only gluten, but other proteins recognized to be the same. Foods that fall into this area include milk proteins, corn, all oats including certified gluten free oats, yeast, millet, and rice. The immune system can also confuse nervous tissues with gluten and attack the nervous system, resulting in neurologic symptoms or an autoimmune disease such as Multiple Sclerosis. In addition, when the immune system attacks gluten, this attack can break down the blood-brain barrier (the thin lining that protects the brain) and lead to what is called a leaky brain. This is much like the Leaky Gut Syndrome of the gastrointestinal system.

You can see how important it is to understand that gluten and wheat have a very broad impact on health, not only in the intestines, but the central nervous system and skin. Despite extensive research, many physicians do not understand Celiac disease, much less gluten sensitivity. Most physicians who do have knowledge of it relate it only to intestinal damage and gut issues, ignoring the potentially dramatic impacts on the central nervous system. According to Dr. Kharrazian, the average neurologist has no idea gluten can impact every part of the nervous system from the brain, the spinal cord, and peripheral nerves that extend into the arms and feet, causing any number of neurologic symptoms and diseases. It also can directly affect our skin, being an underlying cause of such conditions as Rosacea, acne, or keratosis pilaris. And sadly, the criteria and testing for diagnosis of celiac disease and gluten sensitivity are outdated, unreliable, and incomplete. The best test is to radically remove it from the diet and see the results.

Gluten sensitivity has been shown to be a significant trigger in a broad host of health conditions including psychiatric and behavioral disorders, autoimmune diseases, hearing loss and restless leg syndrome. Virtually every part of the nervous system that has been researched has shown gluten to be a clear trigger for diseases of the central nervous system.[iii] If you do not have your health, or if you have an autoimmune disease of any kind, feel that your brain is not functioning optimally, have digestive, neurological, or skin issues or a combination of any of these, you owe it to yourself to learn more about gluten, how to avoid it and eliminate it from your diet. (Tests are also available). Here at TWIHW we are well prepared to help you with dietary advice, useful supplements and healing protocols. Call 281-298-6742 for help today!

[i] Page 158

[ii] Vojdani A, O’Bryan T, Kellermann GH. The immunology of immediate and delayed hypersensitivity reaction to gluten. European J of Inflammation. 2008;6(1):1-10.

[iii] Kharrazian,D. Why Isn’t My Brain Working?, Carlsbad, CA.,Elephant Press. 2013. Page 134.

By Mila McManus MD|2017-10-31T14:47:38-06:00October 7th, 2017|Articles, General|

Skinflammation

By Mila McManus MD and Nancy Mehlert, MS

skinflammation

The skin is the body’s largest organ. It helps to regulate temperature and serves as the first line of defense against infection. It is an organ with the capacity to both absorb and eliminate substances.

The skin is also an outward manifestation and communication of what is going on inside the body. Healthy skin is reflective of a healthy internal body and ideally it should be clear and glowing. Any skin condition, such as oily or dry skin, blemishes, discoloration, eczema, psoriasis, acne, hives, rashes, itchiness, and premature aging are all signs that there’s something internally in the body that’s out of balance. These are not normal and should not be written off as “aging” or “normal for me”. Suppressing your skin problem with topical antibiotics and steroids, for example, is a disservice to your body because the underlying causes have not been addressed. Also, remember that the skin is a detoxification pathway and the body is, in many cases, trying to eliminate something through the skin. Stopping that process topically may prevent the body from detoxifying successfully.

When skin issues lead us to searching for the internal issues, in almost every case, it leads us to internal inflammation. This can come from many sources and, for some individuals, it may be the result of several factors. The most common are:

• Nutrient deficiencies
• Diet high in processed foods
• Hormone Imbalances
• Poor gut health with pathogenic microbial overgrowth
• Toxicity from heavy metals and chemicals
• Food sensitivities and allergies
• Compromised immune function such as autoimmune disease
• Viral, bacterial or parasitic infestation

Addressing these internal issues, along with improving liver detoxification pathways and doing so every day, in the lifestyle choices that you make, can result in healing that becomes evident in the skin too. An integrated, holistic approach addressing each of these areas is the optimal way to achieve healing of “skinflammation”.
Important nutrients for healthy skin include Vitamin A, Zinc, Vitamin C, Omega-3 Fatty Acids, Biotin, Selenium, Silica, Niacin, Vitamin K2, Sulfur, Vitamin E and Pantothenic Acid. Each of these are essential for radiant skin health.

Because nutrition plays such a significant part of achieving and maintaining healthy skin, diet is one of the first items to address when healing skin problems. From this perspective, the most likely culprits that contribute to skin issues are sugar, dairy, gluten, corn and eggs. Anyone trying to identify sources of inflammation both inside and out would do well to abstain from these foods to see if improvement or healing is achieved. It is equally important to consider other possible food sensitivities through elimination or testing (e.g., IgE via skin and/or blood tests, IgG via bloodspot, ALCAT). Foods that support healthy skin and are anti-inflammatory in nature include avocados, wild salmon, bone broth and antioxidant-rich greens and other colorful vegetables and fruits. Click here for a real bone broth recipe or contact us for resources for buying quality, properly prepared bone broth.

It is a common misconception that skin care products are harmless and don’t penetrate the skin. In America, the FDA has only banned 11 ingredients in skin care products while Europe has banned over 1000 ingredients. The FDA leaves it up to skin care manufacturers to disclose and consider whether an ingredient is safe. What research clearly shows is that many of these ingredients are toxic, hormone-disrupting and/or are carcinogens. It is not safe to assume that a product is safe simply because it’s on the store shelf. You may find it helpful to use the Environmental Working Group’s “Skin Deep” guide for cosmetics (www.ewg.org) We carry one of the cleanest skin care lines (AnnMarie) available today in our office so be sure to come by and check it out.

Finally, supporting the liver and detoxification pathways is also critical for supporting an anti-inflammatory environment in the body and on our skin. There are many such protocols including supplemental and dietary detoxification as well as infrared sauna, salt therapy, and ONDAMED. Often the body is not effective at eliminating toxins and the body needs support to promote drainage so that detoxification can occur. Simple strategies such as lemon water, green juicing, proteolytic enzymes, deep breathing, and dry brushing can help to stimulate improved drainage and detoxification.

By Mila McManus MD|2017-09-09T08:34:40-06:00September 9th, 2017|Articles, General|

The “Need to Know” about Coffee and Tea

By Nancy Mehlert, MS

Edited by Mila McManus MD

Over the last decade, there have been many meta-analyses and other studies supporting the benefits of, and possible links between, coffee and tea reducing risk for chronic diseases. As recent as 2015, even the Dietary Guidelines for Americans added coffee and tea as a recommended beverage that could be safely consumed daily without detrimental effects. That came from research pointing to both coffee and tea as demonstrating anti-cancer effects, as well as protective qualities for the heart, brain, and liver. Research also has shown an association with lower risk for many other diseases such as Type 2 Diabetes, Parkinson’s, Alzheimer’s and overall mortality.

At the 230^th national meeting of the American Chemical Society, researchers stated findings that suggest Americans get more antioxidants from drinking coffee than from any other dietary source and emphasized that “nothing else even comes close”. ¹ Well I guess that just proves two things – lots of us enjoy our coffee and tea, and perhaps many of us are not eating enough fruits and vegetables. That said, if you truly want the health benefits associated with drinking coffee and tea, and it is a daily practice for you, then here are some things you need to know to reap the benefits:

Quality is essential! Both should be organic. Coffee is one of the most heavily pesticided crops in the world. It would also help if you seek sustainably shade-grown coffee to protect tropical rain forests and bird habitats. The green tea plant roots are especially receptive to absorbing lead, fluoride, and other toxins in the soil, so it’s important that tea be grown away from excessive industrial pollution (like China where 90% of the world’s green tea is produced!). Instead, it should be grown in a pristine environment, preferably using an organic, sustainable method. Whole leaf Matcha green tea is recommended to be obtained from Japan rather than China.
Buy whole bean coffee. Coffee, once ground, becomes rancid very, very rapidly. Thus, the vast majority of the coffee for sale in the marketplace that is already ground is rancid. You will get the caffeine, but none of the other health benefits of the coffee. Coffee should have a pleasant aroma. If not, it is likely rancid. Buy whole bean and grind it as you use it.
Look for dark roast to get the health benefits. The darker the pigment the greater the health benefits. Look for French Roast, espresso or Turkish coffee for maximum benefit.
Check out your filters. If you use paper filters, be sure they are non-bleached papers. Pure white filters have been chlorine bleached and usually also contain disinfection by-products such as dioxin. This makes your daily cup of joe a very counterproductive toxic drink!
Skip the milk and sugar! One of the benefits of coffee and tea come from a group of compounds called There is good evidence that dairy creamers interfere with the absorption of these compounds in the body. Also, sugar will contribute to insulin resistance which is at the heart of most chronic disease. Check out www.coconutoilcreations.com . Our office tried the Mocha and the Pumpkin Spice and all agreed it was latte style as good as your favorite coffee shop. If a sweetener is needed then stick with a natural option such as stevia, erythritol, xylitol or lo han/monkfruit.
One caution: While it does appear that coffee and tea in moderation can be beneficial, there can be adverse effects, especially if you are consuming excessive quantities. If you are already generally healthy, consuming moderate amounts are fine and even good for your health. If you are chronically fatigued, have anxiety or high blood pressure, caffeine can negatively impact hormone balance, neurotransmitter function and nerve signaling, and, therefore, it would be best to limit or avoid the caffeine associated with coffee and tea.

¹Eurek Alert August 28, 2014

By Mila McManus MD|2017-08-26T09:31:50-06:00August 26th, 2017|Articles, General, NANCY’S NUTRITIONAL NUGGET|

Dietary Adjustments for Pain Relief

By Nancy Mehlert MS

Edited by Mila McManus MD

It’s very common that headaches, joint and muscle pain can be caused from the foods we are eating. Therefore, it is well worth the effort to practice some food elimination tests to find out if you are reacting to foods. Usually the pain response is reflective of inflammation and/or a food allergy. When we trigger elevated insulin levels from the foods we eat, we are also stimulating inflammatory prostaglandin production, leading to inflammation and pain.

Here are the key adjustments to make in your diet if you want to relieve chronic pain as well as provide the healthiest environment for wellness:

What to eliminate or dramatically reduce:

Sugar, in all forms. Sources include fructose from fruit, honey, maple syrup, agave nectar, coconut sugar, corn syrup, dextrose and maltodextrin. Check out any ingredient list such as food bars, protein powders, every bottled or canned beverage, portions of fruit, condiments such as BBQ sauces, salad dressings and ketchup, wine, alcoholic beverages and even uncured meats. Look closely, as you may be surprised at what you find. And think in terms of cumulative amount and effect. Sugar is sneaky.
Grains, and most commonly wheat and other gluten/gliadin containing grain,s as well rice and corn are fast digesting carbohydrates which convert mostly to glucose, thus elevating blood sugar and insulin levels which stimulate inflammatory pathways. Hence, pain.
Processed foods – sugar, grains, chemicals, damaged fats are all inflammatory contributors to pain and bad for us in a myriad of ways. Migrate to, and stick with, a whole food diet.

What to Eat

Be sure to eat plenty of Omega 3 fatty acids including Pacific wild salmon, anchovies, and sardines as well as fresh ground flax, hemp seed, chia seed, and grass fed butter or ghee. There is also an oil found in fish and dairy butter (grass fed butter or ghee is optimal) called CMO, which stands for Cetyl Myristoleate. It acts as a “joint lubricant” and has anti-inflammatory effects as well.
Include fresh herbs and spices. Curcumin/turmeric, ginger and many peppers have anti-inflammatory effects.
Include plenty of fresh vegetables
Consider collagen sources in bone broth, protein powders and as supplements which can support joint and gut health to reduce inflammation and pain. We carry protein powders in vanilla and chocolate flavors with beef collagen in them and can also recommend how to make or buy high quality bone broth.

References:

http://articles.mercola.com/sites/articles/archive/2014/12/13/6-chronic-pain-triggers.aspx

By Mila McManus MD|2017-08-05T13:24:13-06:00August 5th, 2017|Articles, General, NANCY’S NUTRITIONAL NUGGET|

Bone Breakers and Bone Builders

By Nancy Mehlert, MS

Bone Breakers – Here are foods that suck the life and strength from your bones.

Sugar – When cellular glucose (sugar) levels rise too high from consuming sugar, the body cannot completely process it, resulting in the formation of acids which over-acidify the body. The body reacts by pulling calcium and magnesium from the bones and tissues to buffer acidic blood. In this way, we deplete our stores of calcium and magnesium. Calcium is the most prevalent mineral in the body and magnesium is required for hundreds of chemical reactions in the body.
Phosphoric Acid – Used to add tangy flavor and prevent mold in otherwise sugary substances, phosphoric acid is found in large quantity in soft drinks and is also added to bottled and canned iced teas, bottled and canned coffee beverages, breakfast cereal bars, non-diary creamers and enhanced chicken and meat products. Increased phosphorus in the body decreases calcium levels. Research has pointed heavily to destruction of bone health from overconsumption of soft drinks. Also, as the name suggests, it is acidic to the human body, so again, see the section above about sugar and the problem with acidity.
Apple Cider Vinegar – Really? You ask. While there are some benefits of apple cider vinegar, sometimes more is not better! According to Dr. Mercola¹, long-term and excessive use of this highly acidic substance could potentially cause low potassium levels and lower bone density. Because it is acidic, it can also impact your tooth enamel as well as tissues in the mouth and throat.
Imbalanced Diet – Optimal body functioning occurs in an alkaline state and this is created by many of the Bone Building Foods listed below. If you tend to consume a great deal of meat, dairy, processed grains of all kinds, sugary and processed foods and beverages which contain processed salt and sugar, it’s not likely you could consume enough alkalizing vegetables and fruits, herbs and clean water to offset the damage and inflammation created by the consequent acidity of such a diet. It’s interesting that the Standard American Diet has traditionally recommended 5+ servings of grains per day (which in our country are almost all highly processed into breads, cereals, crackers, snack food), 3+ servings of dairy per day, an emphasis on meat that is grain fed and antibiotic/hormone laden and little to no restriction on sugar. Hence, lifestyle diseases. Balance is the key.

Bone Building Foods – Here are the foods that should make up the preponderance of our diets, supplemented with some animal foods such as grass-fed meats, pasture raised eggs and wild caught seafood. They promote alkalinity (they are alkaline forming even if they taste acidic) and/or provide the complex variety of essential minerals, vitamins and nutrients needed to build healthy bones.

Clean pure water, free of fluoride, chlorination and other contaminants. Clean water is very alkalizing and essential to life.
Vegetables – while all vegetables are alkalizing, the greens are especially helpful including lettuces, kale, spinach, field greens, collard, mustard and beet greens, cabbage, spirulina, chlorella and most herbs. Squash and root vegetables are also helpful.
Fruits – In moderation, particularly alkalizing fruits include lemon, grapefruit, and avocado. Most fruits, if eaten at peak ripeness, are alkalizing, but if eaten too early can be quite acidic.
Nuts and Seeds – Nuts provide many of the micronutrients needed to build strong bones, including many minerals such as calcium, magnesium, potassium, sodium, selenium (Brazil nuts), copper (almonds), boron (walnuts) and zinc (pumpkin seeds and cashews).
Bone Broth –when made in the old traditional method through a slow simmering of bones and joints, bone broth is full of vitamins, minerals, amino acids, and other bone building nutrients.
Fermented Foods – Vitamin K2 is a fat- soluble vitamin whose primary role is to move calcium into proper areas such as bone and teeth, and to prevent it from accumulating where it should not be, such as in the kidneys or arteries. This vitamin is produced by your gut bacteria and very difficult to get in your diet or through supplementation. An ideal way to maintain a healthy gut, sustain a good level of favorable bacteria in the gut, which in turn produces K2, is to consume fermented foods with those bacteria in them. Almost any veggie can be fermented, though cabbage is the most well-known, in the form of sauerkraut.

So there you have it. When it comes to what you eat, real whole food that includes a balanced diet largely inclusive of vegetables, nuts and seeds and moderate amounts of meats and fruits will contribute to good health, all the way down to your bones.

References:

http://articles.mercola.com/sites/articles/archive/2009/06/02/apple-cider-vinegar

By Mila McManus MD|2017-07-05T12:07:43-06:00July 4th, 2017|Articles, General, NANCY’S NUTRITIONAL NUGGET|

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