Arugula and Cucumbers

Healthy and detoxifying Fall crops!

by Nancy Mehlert

As we roll into September, October and November in Texas, you will begin to see local farmers’ markets and grocery store produce sections offering locally grown arugula and cucumbers.

Of all the foods we eat, few would disagree that vegetables are the most nutrient-dense, anti-inflammatory, detoxifying and hydrating food you can eat. It is also worth noting that they carry no risk to speak of – no one has ever eaten too many! So let’s take a closer look at arugula and cucumbers since they are now in season and excellent choices for reducing inflammation and detoxifying the body.

Arugula has been cultivated in the Mediterranean since time has been recorded and thus very much a part of the Mediterranean diet. The French call arugula “rocket” lettuce. The younger, paler leaves are mild in flavor while the more mature, darker leaves are described as peppery. Arugula makes a wonderful salad base by itself or pairs nicely with other greens and lettuces. It is an excellent addition to pesto or soup and brings an eye-appeal to a slaw.

Nutritionally, arugula is in the cruciferous family and offers antioxidant benefits, detoxifying enzymes, an excellent source of fiber and vitamins A, C and K, as well as folate, calcium, iron, magnesium, phosphorus, potassium and manganese. You’ll be surprised to know that a serving even offers 3 grams of protein and critical B vitamins that help to support good HDL cholesterol while lowering the bad cholesterol. Arugula is especially beneficial in preventing cholesterol from sticking to arteries, lowering blood pressure and increasing blood flow and improving blood vessel function so it’s a great choice for heart and circulation health, all because of the flavonoid content in it and its ability to increase nitric oxide levels in the body.

Studies conducted on arugula suggest that it may help to heal gastrointestinal ulcers and psoriasis as well as protect against lung, skin and mouth cancers. Research is also pointing to arugula as an excellent detoxifier with the ability to remove both heavy metals as well as pesticides and herbicides from the body. Apparently, there are even ancient Roman writings suggesting arugula is an aphrodisiac especially when combined with chicory, dill, lettuce or lavender.

Cucumbers also originated in the Mediterranean and are 90% water, which makes them an excellent hydrator. There are over a dozen varieties, and they thrive in both cool and warm climates. They are one of the most widely cultivated vegetables in the world. Varieties are usually identified as either a good choice for slicing or most suitable for pickling. My favorite choice is the longer and thinner English cucumber also known as a gourmet or “burpless” cucumber. These have such small seeds they virtually go unnoticed. I like to slice them, freeze them and add them to my water for flavor or make a salad like the recipe provided in today’s newsletter. They can also be sliced very thinly, lengthwise, to get a wonderful wrap for other veggies, hummus, cream cheeses, chicken salad or paté. Finally, cucumbers are one of the best choices for juicing or blending a green drink.

Cucumbers have been used traditionally in India to treat headaches while the seeds have been found to be an effective diuretic. They are an excellent source of vitamin K, C and B5 and also have a compliment of minerals including manganese, potassium, and magnesium. Recent studies have shown that cucumbers contain powerful lignans that can reduce the estrogen burden in the body, thereby reducing the risk of several cancers including breast, uterine, ovarian and prostate cancers. Another phytonutrient called cucurbitacins, are known to strongly inhibit cancer development. Cucumbers are very alkaline, soothing to the stomach and gut and can help relieve nausea.

Cucumbers remain fresh the longest when stored at room temperature and away from any other fruits or vegetables that give off ethylene, a natural plant substance, as it will initiate a rapid ripening/rotting process. Ethylene is especially ubiquitous in bananas, melons and tomatoes.

References:

https://draxe.com/top-10-bible-foods-that-heal

http://foodfacts.mercola.com/arugula.html

http://foodfacts.mercola.com/cucumber.html

http://bembu.com/alkaline-foods.html

By Mila McManus MD|2016-09-07T05:28:37-05:00August 25th, 2016|Articles, General, NANCY’S NUTRITIONAL NUGGET|

Stress Support Complex

by Complementary Prescriptions

Designed to promote relaxation and assist with sleep, this stress support complex combines the benefits of Ashwagandha, Valerian extract, L-theanine and GABA. Ashwagandha and Valerian extract are both herbal ingredients that are highly regarded for their ability to increase resistance to stress and fatigue while having a high degree of safety. Called adaptogens, these herbal ingredients have a normalizing effect on endocrine, immune and other body systems and have been the subject of decades of scientific research. L-theanine is an amino acid that some call “Nature’s Xanax”. Similarly, GABA is a neurotransmitter with a calming effect.

By Mila McManus MD|2016-08-24T14:00:19-05:00August 24th, 2016|General|

Greek Cucumber and Arugula Salad

From IowaGirlEats.com

Serves 4 to 6 as a side salad

Salad Ingredients

2 medium cucumbers or 1 English Cucumber, thinly sliced or spiralized
2 cups chopped tomatoes
2 cups baby arugula
½ red onion cut in half, then into thin slices
½ cup pitted Kalamata olives, halved
⅓ cup crumbled goat feta cheese
⅓ cup chopped fresh parsley

Dressing Ingredients

¼ cup first cold pressed olive oil
3 tablespoons fresh lemon juice
½ teaspoon dried oregano
½ teaspoon honey, maple syrup or xylitol (or 4-5 drops of stevia)
1 garlic clove, pressed or minced
Salt and pepper to taste

Directions:

Combine all salad ingredients in a large bowl.
In a mason jar, combine all of the dressing ingredients, whisking or shaking to combine.
Pour over salad, toss well and serve.

By Mila McManus MD|2016-08-24T13:43:50-05:00August 24th, 2016|General, Recipes|

Inflammatory Foods

Inflammatory Fire Starters

by Nancy Mehlert, MS

As I prepare to offer the list of the most inflammatory foods, I want to preface it by saying that, in my experience, changing what I eat has been one of the hardest ventures in my life. That stems from the fact that I was a junk food junkie who was addicted to sweets and starch, struggled with portion and weight control, as well as emotional eating. As a result, I walked into the door of wellness as a very inflamed, in-a-lot-of-pain, hot mess mama. At the time, I had no idea food had anything to do with it.

The list of inflammatory foods below will, with certainty, have on it at least one thing you love and enjoy dearly, but, perhaps unbeknownst to you, is causing inflammation, pain, and/or illness. I hope that you will be kind to yourself and start by getting one more thing on this list out of your diet and continue the journey to better health.

Here’s the list of inflammatory fire starters in the human body:

Fast Food
Packaged, processed food products/meals
Hydrogenated, trans- or refined fats and oils
Sugar
Gluten (found in certain grains including wheat, rye, barley, spelt, and oats but also very pervasive in processed foods and not always listed on the ingredient label)
Casein (a protein found in all milk products, especially dense in cheese and also hidden in other products)
All grains, even gluten free grains (corn, rice, etc.)
Any food to which you are allergic or sensitive, tested by IgG/IgE reactions
Daily and/or excessive alcohol consumption
Medications (prescription as well as over-the-counter, and any other substance that is foreign and unrecognized by the body)
Chemical additives to our foods, especially artificial sweeteners, MSG and nitrates/nitrites, antibiotics and hormones, just to name a few.

There’s a compounding effect: the more of these you routinely consume, the more inflammation you can expect to have in the body. Inflammation precedes most disease, especially and including autoimmune disease. Inflammation is anything that hurts, is red, hot or feverish, swollen, bleeding, or raw. So whether you struggle with headaches, heartburn, leaky gut, allergies, high blood pressure, muscle or joint pain, hemorrhoids or eczema, you must face the reality that inflammation exists. Consuming inflammatory foods is very highly likely contributing to the inflammation. The inflammatory cascade can also be triggered by medications, infections, stress, hormone changes, neurological and metabolic factors.

Need help? Call (281) 298-6742 today!

By Mila McManus MD|2016-07-29T10:11:55-05:00July 29th, 2016|Articles, General, NANCY’S NUTRITIONAL NUGGET|

Could You Be Next?

Do you have, or are you at risk for, an Autoimmune Disease?

By Nancy Mehlert, MS and Mila McManus MD

While rare in underdeveloped nations, autoimmune diseases have become a 21^st century epidemic, with one in six people in America living with autoimmune disease. Some of the increasingly common autoimmune diseases of our times include Hashimoto’s thyroid disease, multiple sclerosis, rheumatoid arthritis, lupus, inflammatory bowel disease (i.e., ulcerative colitis and Crohn’s disease), psoriasis, and celiac disease. What you may not realize is how easily anyone can end up with an autoimmune disease if inflammation is not addressed aggressively and in a timely manner. Here’s why:

Your immune system is designed to protect and defend you from potential invaders; those microbes and substances which should not be in your body, including bacteria, parasites, yeast, fungi, chemicals (e.g., plastics, pesticides, petroleum, heavy metals), and anything else that looks foreign and mysterious to your body. There are varying theories as to the exact etiology of autoimmune disease. Traditionalists tend to blame genetics or occasionally allow that infectious disease may stimulate it. Others in the functional and integrative medicine fields give genetics significantly less credit and recognize inflammation as an underlying common thread to all autoimmune diseases that have become chronic and systemic. Simply put, autoimmune disease occurs when the immune system loses its ability to distinguish friend from foe and begins to attack its own tissues, whether that be an organ, nerves, joints, bone, or other tissues. Most functional integrative practitioners also recognize the gut microbiome (i.e., the colonies of various microbes in the gastrointestinal tract) as providing the vast majority of our immune system, and so connect a compromised microbiome and consequent gut inflammation, as well as related gut permeability (aka “leaky gut”), directly to the onset and progression of autoimmune disease. So while definitions and causes of autoimmune diseases vary, what is consistent among them is a systemic inflammation partnered with the body attacking itself, most likely involving underlying gut UNhealth. Lack of gastrointestinal symptoms does NOT equal a healthy gut. Moreover, let’s not underestimate the role of stress as it triggers and/or exacerbates all that ails you.

Treatment methods also vary. Traditionalists will simply seek to stop the immune response with anti-inflammatory medications and immune suppressing medications, all of which have serious side effects and fail to address the source of the problem. Functional medicine seeks to find the chronic sources of inflammation in the body and correct these areas, working to restore optimal function and offer healing.

Understanding the concepts above about autoimmune disease can help you see that, if you don’t identify and put out the fires of inflammation in the body, they can lead to some very serious diseases. Moreover, it follows that your best defense against autoimmunity is to choose a balanced lifestyle that avoids common sources of inflammation, and address any inflammation at its source if, or when, it does appear.

The human body is complex. Just as a car needs the parts of the engine, properly assembled, AND gas, AND oil, AND tires, AND brake fluid AND filters, the human body has many parts that must function together properly and be cared for properly in order to remain disease free and healthy. There is not a simple pill or diet or an exercise that can cure or prevent autoimmune disease.

Here are many of the likely factors to consider as you seek to avoid or treat an autoimmune disease. We recommend that you partner with a functional/integrative practitioner to explore the following:

Check for hidden infections caused by yeast, viruses, bacteria, and other parasites or pathogens.
Identify food allergens and sensitivities with IgE and IgG testing so that they can be removed as a source of immune attack and invasion.
Identify inflammatory foods and beverages, as well as medications, which contribute to overall inflammation, and avoid them.
Identify vitamin, mineral, and other nutrient deficiencies. Healing and recovery will require them. They help to regulate the behavior of the immune system. For example, vitamin D and zinc deficiencies have been well studied as common culprits involved with inflammation.
Address your gut health by restoring the military force of beneficial bacteria that protects you, while simultaneously eliminating the inflammation there. The gut needs to be healed, sealed and re-militarized!
Identify possible sources of chemical exposure and minimize ongoing exposure. Consider your past and present exposure to pesticides, heavy metals (e.g., mercury, lead and arsenic), petrochemicals, Roundup (an herbicide), plastics, fragrances and other beauty care products. All of these are invaders that create havoc, disrupt normal bodily processes and create real and significant inflammation. They are pervasive and present in our routine daily lives but can be dramatically minimized with an intentional approach.
Consider utilizing PEMF as a complement to your other treatments.
Address your stressors. Stress is an inflammatory trigger. According to Dr. David Marquis, a Diplomat American Clinical Board of Nutrition, “ when you engage in an argument and your cortisol levels increase or you are burning the midnight oil to finish a project and your thyroid hormone levels fluctuate, both are examples of chemical changes in the body that create immediate, real time intestinal permeability, resulting in absorption of partially undigested food, toxins, viruses, yeast and bacteria to pass through the intestines into the bloodstream where the immune response attacks”. Learn to balance your life, practice deep relaxation, exercise regularly but not excessively, ensure quality sleep and maintain healthy relationships. Care for your mind, body and spirit – your whole, integrated being.

References:

https://draxe.com/autoimmune-disease-symptoms/

www.mercola.com

By Mila McManus MD|2016-08-01T08:57:27-05:00July 29th, 2016|Articles, General|

Crohn’s and Allergies

My Crohn’s is doing a whole lot better

from Linda M.

Hi Dr McManus.

Your program changed my life. I have been doing so much better. My Crohn’s is doing a whole lot better. My allergies are doing a 100 percent better. Thanks for your help.

By Mila McManus MD|2017-02-21T14:20:14-05:00July 29th, 2016|General, Testimonials|

Physical Transformation!

from Diane R.

Friends are asking about my recent physical transformation. I credit Dr. McManus and her staff with giving me the knowledge and resources to accomplish my new life!

By Mila McManus MD|2016-07-24T08:40:40-05:00July 24th, 2016|General|

Proteolytic Enzymes (Protease)

by Mila McManus MD

Proteolytic Enzymes, or Protease, is a supplement which serves multiple purposes that support the immune system and all inflammatory processes. They are extremely useful as part of a holistic regimen in the treatment of cancers, chronic infections, digestive issues, cardiovascular disease, and auto immune diseases, just to name a few.

Proteolytic enzymes, or proteases, are produced in our stomach and pancreas and used in the digestive process to break proteins down into amino acids. Many people have heard of protease as a component of digestive enzymes taken as a supplement at meals to support healthy digestion; however, proteases have many systemic (i.e., full body) uses and are essential to good health. When taken between meals, protease is absorbed through the gut lining and into the blood stream where they begin to distribute throughout the body to serve many critical functions, including:

Improving blood flow. Under a microscope, healthy blood cells are dispersed and fluid, while unhealthy ones are clumped and crowded, or sticky. UNclumped cells have more surface area to accept nutrients, oxygenate, and rid themselves of debris.
Improving circulation of blood which helps to repair and heal. Blood and its components deliver nutrients to cells, removes waste from cells, delivers oxygen to the brain, muscles and tissues, and transports immune cells to sites of infection, inflammation and damage.
Stimulating the immune system by pairing up with white blood cells, working to make the immune system more precise and efficient. This results in fewer colds, allergies, and infections. Improved detoxification frees up the immune system to focus on real threats and also helps to manage the inflammatory response, thereby reducing allergies, inflammation and pain, and overreaction to minor triggers.
Improving detoxification through removal of metabolic waste, environmental toxins and helping to maintain a clean and healthy internal environment. Proteases help to break down and eliminate damaging, allergenic, or compromised proteins and thus reduce inflammatory responses. Proteases also break down defensive biofilms created by pathogens (e.g., bacteria). These pathogens create the biofilms in the body to hide themselves from the immune system. Once revealed again, the immune system can attack those pathogens and eliminate them. Breaking down biofilm also allows medications, such as antibiotics, to reach their targets.

I like to think of proteases as a great cleaning crew that goes all over the body to scavenge for waste, cleaning up debris and removing the sticky film on surfaces that make it hard to tell what is underneath. Dirty=irritated and inflamed. Clean=calm and peaceful.

Talk to your healthcare provider about proteolytic enzymes, or proteases. Whether you are well and want to be preventative or if you suffer from any kind of inflammation, pain, organ or system dysfunction, compromised immune function, metabolic or genetic disorders, cardiovascular or circulatory concerns, you should consider proteases. We carry Transformation Enzyme formulas and can recommend the best one for you.

And if you really want to ‘nerd out’, you can read a Scientific Brief.

reference:

https://www.transformationenzymes.com/

By Mila McManus MD|2021-11-03T14:06:06-05:00July 22nd, 2016|Articles, General|

Cauliflower Rice with Walnuts

6-8 servings

1 tablespoon coconut oil or ghee
1 yellow onion, chopped (optional)
1 medium to large head of cauliflower, shredded
1 cup walnuts, chopped
1 lemon, juiced
Salt and pepper to taste

1. Peel and chop the onion and begin to gently sauté in the coconut oil (butter, ghee or duck fat are also excellent).
2. Using a shredder or a food processor, break down the cauliflower into rice sized particles. Stir into onion sauté and continue cooking. Check every 3-5 minutes for texture of cauliflower to avoid over-cooking.
3. When the cauliflower is tender, but not mushy, transfer onions and cauliflower to a serving bowl and toss in salt, pepper, walnuts and lemon juice. Toss and allow to cool slightly before serving.

Suggestions:

Cauliflower pairs well with basil, dill, ginger, curry, nutmeg, oregano, and coriander. So spice it up if you wish! Mushrooms are also a nice addition and can be sautéed with the onions prior to adding the cauliflower rice. Celery works well as a replacement for onion if preferred. For simplicity, this works well with just cauliflower, walnuts, butter, salt and pepper.

By Mila McManus MD|2016-07-22T09:21:34-05:00July 22nd, 2016|General|

Supplement Cocktail for Constipation

There are many possible solutions for the relief of constipation or sluggish bowel function. If you struggle with constipation or difficult bowel movements, please see a health care provider for proper evaluation. Constipation can be a serious health issue and can be caused by many factors (see main article).

Safe supplements to aid in relieving constipation include:

Magnesium citrate improves gut motility.

Probiotics help to maintain a healthy digestive tract and microbial community which promotes optimal digestion and regularity.

Digestive Enzymes help to promote complete digestion of proteins, carbohydrates and fats while also increasing nutrient availability and reducing food intolerances.

Aloe Vera helps to reduce inflammation and improves bowel frequency. Be sure to choose a pure, preservative free, organic aloe very gel or juice.

All of these supplements are available in our office at The Woodlands Institute for Health and Wellness.

By Mila McManus MD|2016-07-06T07:38:52-05:00July 6th, 2016|Articles, General|