Three Nutrition Tips to Avoid a Broken Heart

By Nancy Mehlert, MS

If you have not already read our lead article about Women and Heart Disease, I strongly encourage you to do so because it will explain the reasons for our nutrition recommendations. In our nutrition article today, I am going to get right to the heart of the matter (if you will pardon the expression) regarding nutritional lifestyle changes you can make that your heart will love. Please don’t let this underestimate the value of other lifestyle changes including exercise, the quality of your sleep, how you cope with stress, and the health of your relationships, because all of these things are equally important matters of the heart! We can’t exercise our way out of a bad diet or sleep away our worries. Balance and integration is essential for whole-hearted living and optimal health.

The overall nutrition strategy for the heart is to reduce oxidation, reduce inflammation, and detoxify. It is exactly these strategies we recommend for a healthy diet for life! The human body is wired and designed for a diet rich in antioxidants, anti-inflammatory foods and plenty of fiber that helps to cleanse and detoxify us. So what are the priorities?

1) A diet rich in vegetables (raw, cooked, juiced or fermented) is mission critical to good health and avoiding heart disease. There is no better food to stamp out oxidation and stop inflammation in its tracks! See if you can get 3-4 cups or more a day. This is the food that should take up most of the space on our plates at every meal.

2) For any matter of ill health or disease, including the heart, it is imperative that all processed and fast foods, especially refined carbohydrates (breads, cereals, wraps, pastries, cakes, cookies etc.), damaged oils/fats (margarine, canola, soybean, corn, cottonseed) and sugar be removed from the diet. When we eat food our body is not naturally wired to eat, we make it mad and confused! It really does not know what the heck it is supposed to do with soybean oil or canola oil-based salad dressing or an FD & C Color dye or nitrate or a load of sugar from any source, including an organic fruit smoothie or a couple of slices of multi grain bread. Foods that have been factory processed, highly milled, heated, treated, colored, preserved, texturized or defatted are no longer food but man-made products. The heart knows it! These products not only cannot be used as nutrition for your cells but they also interrupt processes, rob the body of essential minerals and vitamins, block and clog pathways, get stored as belly fat, increase harmful cholesterols, and elevate triglycerides. An important note about natural sources of sugar including fruit, honey, maple sugar, agave nectar, coconut date or palm tree sugars, turbinado and cane sugar, just to name a few. . sugar is sugar and sugar is an inflammatory, acidic, and destructive food no matter how organic or natural. When we talk about how our body is wired, early man consumed very little sugar in any form. Remember, fruit is seasonal and in some climates non-existent. Bee hives were rare and pretty impenetrable without some pain. Many fruits are very high in fructose which must be processed through the liver, generating a great deal of uric acid which leads to gout and heart disease.[i] Most berries are a safe choice in moderation.

3) Lose the fear of eating healthy, undamaged, natural fats including the incorrectly accused saturated fat! The human body requires the right fats to function optimally. Over the last 60 years, dietary fat intake recommendations have been grossly underestimated at 10% of total daily calories and damaged vegetables oils were recommended as the ideal choice. Simultaneously we were guided to remove all saturated and animal fats. These three errors have played a significant and contributing role to health problems today, including sugar addiction, carbohydrate cravings, obesity, diabetes, heart disease, depression, hormone imbalances and much more. For most people, a healthy range of fat intake is between 40-70% of total caloric intake IF the choices are healthy! Healthy fats are fuel for the heart, resources for production of most of our hormones, enzymes and many neurotransmitters, and an essential component of every cell in the human body. Cholesterol is the building block for hormone production in the body and more than half of the brain is made of cholesterol![ii] Healthy fats also contain potent and powerful antioxidants. Healthy fats must be chosen carefully and examples include:

Avocado
Butter – organic ideally and from pasture raised or grass fed cows, raw if possible
Eggs – from pasture raised chickens fed grass and insects
Coconut meats and expeller pressed, organic coconut oil (a saturated fat)
Unheated, organic nut oils such as macadamia nut or walnut oil
Organic, cold pressed olive oil and olives
Raw nuts especially pecans, macadamia nuts, walnuts, and almonds as well as seeds such as chia, hemp, sesame and pumpkin
Grass fed/pasture raised meats
Small wild caught oily fish such as sardines & anchovies
Wild, Pacific salmon

So when it comes to matters of the heart, grandma was right when she told us to eat our vegetables, mother nature has proven wiser than the food manufacturing industry when it comes to your health, and yes, go ahead and eat a little more (healthy) fat! Still confused? Schedule your nutrition consult today!

[i] http://articles.mercola.com/sites/articles/archive/2014/01/27/gout-uric-acid.aspx

[ii]http://info.spectracell.com/Portals/81015/docs/Dr%20Sinatra%20newsletter%200808HHN_final.pdf

By Mila McManus MD|2015-06-03T06:24:48-06:00June 1st, 2015|Articles, General, NANCY’S NUTRITIONAL NUGGET|

Supplement of the Month: TPP Protease

by Transformational Enzymes

This powerful protease enzyme blend is designed to be used between meals and is formulated to absorb easily through the intestinal wall, working systemically in the immune system and circulatory system, unlike digestive proteases which are taken with meals to help digest proteins. Once in the blood stream, these proteases are picked up by white blood cells, which are a first responder to oxidative stress and inflammation, in the human body. When the white blood cells arrive at the site of oxidative stress and inflammation, the proteases are released where they act to break down unwanted and invasive proteins such as excess fibrin, one of the culprits in plaque development. Proteases also can break down obstructive blood clots, promoting healthy blood flow. In this way, these systemic proteolytic enzymes operate throughout the body to act as antioxidants, immune system regulators and anti-inflammatories. TPP Protease is recommended for patients with cancers, arthritis, cardiovascular disease, autoimmune disease, diabetes, kidney disorders such as renal insufficiency, eczema, psoriasis, asthma, emphysema, and any other inflammatory condition.

Consult your medical provider to find out if TPP Protease would be a wise choice for you and to determine correct dosing.

Resource: https://www.transformationenzymes.com/

*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 these products.

By Mila McManus MD|2015-05-19T15:30:34-06:00May 19th, 2015|Articles, General|

Cauliflower Fried Rice

Serves 4

• 1 head of cauliflower
• 1 cup fresh mushrooms, sliced
• ½ cup fresh or frozen onions, sliced
• 1 cup fresh celery, sliced
• 2 Tbsp butter or coconut oil

1. Rinse and remove the green leaves and stems from the cauliflower.
2. Cut the cauliflower into pieces and use a food processor to shred to rice consistency. This can be used with the blade by pulsing to desired texture. Or if you have a shredding blade, this too will work well.
3. Slice the mushrooms, dice the celery and onion and set aside.
4. Melt the butter or coconut oil in a large skillet over medium heat.
5. Add all of the ingredients and cook for 8-10 minutes, stirring often to avoid burning. Serve.

Be creative and add veggies you like such as peas, zucchini, bell pepper, carrot, scallions, green beans, sugar snap peas. The versions are limitless. Chop in leftover chicken, shrimp, pork, veal, lamb or beef. Spice it up with curry or fresh cilantro.

From Paleo Slow Cooking by Chrissy Gower, Victory Belt Publishing, Las Vegas, 2012

By Mila McManus MD|2015-05-19T11:49:39-06:00May 19th, 2015|Articles, General, Recipes|

Grain Free Banana Bread

bread

Ingredients

• 4 eggs
• 3 medium ripe bananas, mashed
• 3 tbsp coconut palm sugar
• ¼ cup Thai Kitchen Organic Full Fat Coconut Milk (canned)
• 1 tbsp vanilla extract
• 2 tsp baking soda
• 2 ¼ cups almond flour
• ½ tsp sea salt
• ½ tsp cinnamon

Directions:

1. Preheat oven to 350 degrees.

2. Using a large bowl and a small side bowl, separate egg yolks into the large bowl from egg whites into the smaller side bowl.

3. Add to the egg yolks, banana, coconut palm sugar, coconut milk and vanilla. Combine together.

4. In a separate bowl, combine the baking soda, almond flour, sea salt and cinnamon, tossing together using a fork.

5. Add the dry ingredients to the large bowl with moist ingredients and stir until well incorporated.

6. Using a wire whisk, beat the egg whites until foaming, then fold into the batter until fairly well combined.

7. Butter a loaf pan and pour in the batter. Bake for 35-50 minutes until a toothpick comes out clean. Recommend a 1.25-1.5 qt loaf pan for a high loaf. Larger loaf pans will yield a flatter loaf.

By Mila McManus MD|2015-04-24T10:45:10-06:00April 24th, 2015|Articles, Recipes|

Magnesium-The Antidote to Stress

Think of magnesium as the relaxation mineral.

Anything that is tight, irritable, crampy, and stiff — whether it is a body part or even a mood — is a sign of magnesium deficiency.

This critical mineral is actually responsible for over 300 enzyme reactions and is found in all of your tissues — but mainly in your bones, muscles, and brain. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax.

Much of modern life conspires to help us lose what little magnesium we do get in our diet. Magnesium levels are decreased by excess alcohol, salt, coffee, phosphoric acid in colas, profuse sweating, prolonged or intense stress, chronic diarrhea, excessive menstruation, diuretics (water pills), antibiotics and other drugs, and some intestinal parasites. In fact, in one study in Kosovo, people under chronic war stress lost large amounts of magnesium in their urine.

Food high in magnesium: Kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, brazil nuts, dulse, filberts, millet, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic

The RDA (the minimum amount needed) is about 300 mg a day. Most of us get far less than 200 mg.
Some may need much more depending on their condition.
Most people benefit from 400 to 1,000 mg a day.
The most absorbable forms are magnesium citrate, glycinate, taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good.
One potential side effect is diarrhea, which can be avoided if you switch to magnesium glycinate or a topical form.
Taking a hot bath with Epsom salts (magnesium sulfate) is a good way to absorb and get much needed magnesium.

People with kidney disease or severe heart disease should take magnesium only under a doctor’s supervision.

The above is taken from: http://drhyman.com/blog/2010/05/20/magnesium-the-most-powerful-relaxation-mineral-available/#close

By Mila McManus MD|2015-04-23T12:40:49-06:00April 23rd, 2015|Articles, General|

Let’s Talk Tea

By Nancy Mehlert, MS

When I was a girl, tea was a beverage reserved for very refined people, often of British origin, to be had late in the afternoon. I hated it when my mom told me we had to go to someone’s house for tea. It was not my idea of fun because it usually meant putting on nicer clothes and good behavior. Today, it has become a very popular drink and it is one of my favorites! While the tea section at the grocery store contains all kinds of herbal infusions and botanicals, by definition, “tea” must come from the Camellia sinensis plant. All tea, whether white, green, oolong, black or pu’erh comes from this same plant.

As we address anxiety in this newsletter, I want to immediately point out that the ideal tea to promote calm and health is Chinese and Japanese Green Teas from the Camellia sinensis plant. Organic varieties are recommended and these teas contain a rich amount of theanine, an amino acid that produces a relaxed, yet alert state of calm when consumed. So if calm is what you want, green tea is your go to option. Several brand names to check out include The Republic of Tea Organic Double Green Matcha Tea, The Tea Spot, Arbor Teas, and Rishi Tea. These companies all offer a wide variety of Chinese and Japanese green teas that are organic, calming, antioxidant rich and very satisfying.

Now for those of you interested in learning a little more about teas, or getting a good dose of caffeine, here’s the rest of the story…..

Once the tender leaf has been plucked from the Camellia sinensis plant, a process of drying, withering, rolling and heat treatment takes place to make the various types of tea.

White Teas are picked as young buds enclosed in very young leaves and are the least processed and also release the least amount of caffeine of all teas (10-15 milligrams per 8 ounce cup). Their flavor is very delicate and sometimes difficult to detect.

Green tea leaves are plucked and ideal for brewing on the same day. Green tea leaves are not allowed to oxidize which helps to retain a very low caffeine content 25-35 milligrams of caffeine per 8 ounce cup), a dark natural green color, theanine, tannins, vitamin C, Chlorophyll and minerals.

Oolong teas are semi-oxidized. The leaves are withered, rolled and then partially oxidized and then fired in a pan to stop oxidation. Sometimes they are smoked to impart flavor to the tea as well. Caffeine on first steeping is 30-50 milligrams per 8 ounce cup but dramatically reduces if the same leaves are steeped a second or third time.

Black teas are fully oxidized and very popular in the western world for the caffeine punch ranging from 40-60 milligrams of caffeine per 8 ounce cup. These leaves are withered, rolled and crushed, which activates the oxidation process. Then they are oven fired to stop oxidation.

Pu’erh teas are first fermented with a semi-fermented green tea, followed by a secondary fermentation for six months where the tea is kept in a warm, humid environment allowing beneficial bacteria and fungal microflora to flourish. It is an ideal health drink and is has been suggested to improve digestion, increase saliva production, dispel the effects of alcohol and refresh the mind. These teas are very dark. It too has a caffeine punch of 60-70 miligrams of caffeine per 8 ounce cup.

All teas from the camellia sinensis plant have essential oils that provide the flavor and aroma of teas. They are rich in antioxidants and also offer small amounts of vitamins, minerals and amino acids including the rare L theanine molecule found in only three foods, two of which are teas listed here. Teas also have enzymes and the methylxanthines which are the alkaloid family that includes caffeine.

So whether you want to kick things up a bit or calm them down, enjoy a cup of tea, and by all means, relax and come as you are.

Sources:

http://www.arborteas.com/pages/tea-health-benefits.html

www.livestrong.com/Foods Rich in Theanine, 8/19/2010

By Mila McManus MD|2015-04-13T11:44:10-06:00April 13th, 2015|Articles, General, NANCY’S NUTRITIONAL NUGGET|

Supplement of the Month: Stress Support Complex

By Complementrary Prescriptions

Stress Support Complex offers a unique blend of nature’s best plant root extracts, along with two important calming amino acids to promote relaxation and help alleviate occasional sleeplessness.

Ashwagandha root extract is one of the most powerful herbs used in Ayurvedic healing and has been used since ancient times. It functions as an adaptogen helping the body to modulate stress responses or a changing environment. Ashwagandha helps the body cope with external stresses such as toxins in the environment as well as internal stresses such as anxiety and insomnia.

Valerian root extract is an herbal remedy commonly used for insomnia and restlessness and is believed to function by sedating the brain and nervous system.

GABA, or Gamma-Amino Butyric acid, is a neurotransmitter that inhibits nerve transmission to the brain, thus calming nervous activity.

L-Theanine is an amino acid found primarily in green tea and, to a lesser extent in black tea and mushrooms, which increases levels of dopamine and GABA in the brain creating a state of wakeful relaxation and stress relief.

Ask your medical practitioner if Stress Support Complex would be a wise choice for you.

*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 these products.

By Mila McManus MD|2015-04-14T15:33:50-06:00April 13th, 2015|Articles, General|

Causes of Anxiety You May Not Know About

By Mila McManus MD

Are you anxious and don’t know why? Is your anxiety disproportionately high relative to the situation? Have you developed social anxiety? Let’s face it. We ALL have stressors in our lives, whether it’s related to work, family, finances, health, or the weather. We don’t all, however, react to our environments the same way. When you see a ‘conventional’ doctor about your anxiety symptoms, you’re likely to be prescribed a drug such as Lexapro, Klonopin, Xanax, or the like. These medications may provide relief, but they certainly bring with them many potential side effects, and the risk of physical dependence. Moreover, they aren’t addressing the underlying cause(s) of your anxiety. Did you know:

A common, but frequently overlooked cause of anxiety is progesterone deficiency (aka estrogen dominance). Click here to test yourself for estrogen dominance and other hormonal imbalances.
Another common, but frequently overlooked cause of anxiety is adrenal fatigue. Click here to test yourself for adrenal fatigue symptoms and other hormonal imbalances.
Magnesium is an important mineral for the body and is a common deficiency. It may be that a person isn’t eating magnesium-rich foods, or that a person isn’t absorbing magnesium adequately due to an unhealthy gut (click here to test yourself for unhealthy gut), or that magnesium is being depleted due to a side effect of a medication, such as an anti-acid or a diuretic (“water pill”).
Low testosterone levels can cause anxiety. Click here to test yourself for low testosterone symptoms.
Deficiency in B vitamins contributes to anxiety. B vitamins are necessary to help clear the body of adrenalin, a neurotransmitter released in times of stress.
Neurotransmitter (brain chemical) imbalance or depletion contributes to anxiety. Amino acids are precursors to neurotransmitters. If you aren’t eating the diet sufficient to provide dietary amino acids, you won’t be able to produce adequate neurotransmitters. In addition, certain medications, particularly anti-acids, block absorption of amino acids.
If your GI tract isn’t healthy, it will affect your serotonin, which is a calming neurotransmitter. While serotonin is a brain chemical, the vast majority is made in the gut. Unhealthy gut equals unhealthy production of serotonin.
Anxiety is NOT a Xanax deficiency.

As you can see, anxiety can be caused by numerous hormonal imbalances/deficiencies, vitamin and other nutritional deficiencies, and gut issues, among other factors. Call us today at 281-298-6742 and let us help resolve your anxiety.

By Mila McManus MD|2024-04-05T11:14:43-06:00April 13th, 2015|Articles, General|

(R)-Lipoic Acid

Alpha-lipoic acid, or ALA, is one of the most thoroughly researched and highly regarded antioxidants in the body. As a supplement, the most biologically active form of ALA is (R)-Lipoic Acid, which provides maximum antioxidant activity at lower dosage levels.

Vital to cellular energy production, lipoic acid helps to neutralize the damage caused by free radicals, which are chemical by- products occurring from oxidation as the body converts nutrients to cellular energy. Lipoic acid serves to regenerate vitamins C and E and helps maintain levels of glutathione, a vital cellular antioxidant and liver protectant. As a supplement, (R)-Lipoic Acid appears to help increase insulin sensitivity, address metabolic syndrome, support vascular integrity, especially in the eye and nervous system, and support strong immune function.

Those undergoing chemotherapy and those with diabetes or taking anti-diabetes drugs should check with your health care provider before taking lipoic acid or any other supplement. Pregnant and lactating women are also advised to check with your healthcare provider before taking any supplement.

http://www.drweil.com/drw/u/ART03051/AlphaLipoic-Acid-ALA.html

Prothera/Klaire Labs/Complementary Prescriptions, 2015 Patient Catalog

By Mila McManus MD|2015-03-23T17:24:38-06:00March 23rd, 2015|Articles, General|

Sautéed Spinach with White Beans and Pine Nuts

Serves 4

Ingredients:

1 T grass fed butter

1 T cold pressed olive oil; extra for garnish

2 T pine nuts

1 large clove garlic, thinly sliced

One 15.5 ounce can, small white kidney or cannellini beans

1 lb fresh spinach, trimmed and washed

Sea Salt

½ cup lightly packed fresh basil (about 15 leaves), thinly sliced

1 T finely grated lemon zest

Freshly ground black pepper

Heat a 12-inch skillet over medium heat. Add grass fed butter, pine nuts and garlic and cook, stirring often until the pine nuts are golden and the garlic is fragrant, about 1-2 minutes. Stir in the beans and cook until heated through, about 1 minute.

Add the spinach and ¼ tsp salt and cook, turning with tongs until wilted, about 2 minutes. Remove from heat and add the basil, lemon zest and pepper to taste. Garnish with a drizzle of olive oil and serve.

Nutrition Facts, 1 serving: Calories 180; Fat 10g; Protein 9g; Carbohydrates 21g; Fiber 8 g; Magnesium 242g

Adapted from recipe at www.finecooking.com, Issue 104

By Mila McManus MD|2015-03-22T23:30:10-06:00March 22nd, 2015|Articles, General, Recipes|