Total Health Breakthroughs: Free Natural Health Newsletter and Alternative Health Articles

In This Issue:

Gut Health — THE Health Topic of the Coming Decade

James LaValle, R.Ph, ND, CCN

For the last several years I have been emphasizing the importance of reducing belly fat, but just as important is getting one’s gut into shape on the inside.  What I’m talking about is intestinal health.

Antibiotics and probiotics are two key players here.  Antibiotics wipe out friendly flora in our intestines. This was clearly demonstrated in a study of patients taking the popular broad spectrum antibiotic Ciprofloxacin, commonly known as “Cipro”, which wiped out about 30% of the patients’ good bacteria population.  After treatment, it took up to four weeks to re-establish the original level of healthy bacteria, but some strains took up to six months or longer to re-establish.¹

While antibiotics are sometimes necessary to kill dangerous bacteria such as Strep and E. coli, they have historically been over prescribed.  Many of us are all too familiar with the pink bubble-gum flavored medicine we took as children.  As adults we may have begged our doctors for a magic fix in the midst of a bad cold, hoping to ward off a sinus infection.  Little did we know the consequences.

In children, frequent use of antibiotics is especially dangerous when it begins at an early age.  For instance, children who had been on antibiotics their first year of life had a significantly higher risk of developing asthma by the age of 7 and this risk increased with each additional round of antibiotics.² The overuse of antibiotics has also destroyed people’s intestinal and immune health and led to the creation of “superbugs” like MRSA.

And if doesn’t stop there. Without good bacteria to protect the gut, other bad bacteria such as those that cause foodborne illnesses are more able to take hold in the gut.

The importance of probiotics and their positive effects on the immune system cannot be over-emphasized. I wrote about this topic in my book Cracking the Metabolic Code, and for 20 years I lectured on, wrote about, discussed, and cajoled both patients and health professionals alike on this topic. Unfortunately, many of them looked at me like I had two heads.

We are now experiencing the many negative effects of our health care system’s failure to pay attention to this area of health — untold problems with opportunistic infections in hospitals, increased problems with autoimmunity, asthma, allergies, and increased gastrointestinal diseases and conditions. Even cancer risk increases when we don’t pay attention to our gastrointestinal health and the balance of gut flora.

But there is good news. Over the last decade there has been a groundswell of research in this area, and so finally, conventional medicine is starting to recognize the role that beneficial flora plays in our health. Scientists are now looking to replace antibiotics with probiotics to both prevent and cure certain diseases.³

Here are some examples of how probiotics have been shown to be helpful in the treatment of serious medical conditions:

• In the treatment of diarrhea, probiotics help crowd out diarrhea-causing bacteria like E. coli and Clostridium difficile.
• Probiotics increase the secretion of IgA, an intestinal immunoglobulin that helps fight infections and prevent allergies.⁴
• Probiotics have been shown to both prevent4 and improve symptoms of inflammatory bowel diseases such as ulcerative colitis and Crohn’s disease.^5,6
• Probiotics help lower the risk of getting cancer in several ways.^7,8

A big lesson has finally been learned, and it has been such an important one that medicine is about to be changed forever.  That’s why I predict this health issue — gut microflora preservation and balance — is set to become the biggest topic of the coming decade.  In fact you will probably hear so much about it, you will get sick of it.  But in all honesty, it is a very good thing, because it should lead to many positive changes.

So for most people, the inclusion of a probiotic in their supplement regimen is a really good idea.  Be sure to choose one that is non-dairy cultured and guarantees the number of live active cultures at any point — in other words not just at the time of production.

Fermented foods like kefir, sauerkraut, and tempeh can also be helpful.  See Laura’s article for more on how fermented foods can improve intestinal health.

References

1. Dethlefsen L, et al. PLoS Biol 6(11): e280. doi:10.1371/journal.pbio.0060280
2. Kozyrskyjm, AL. CHEST.  2007;131(6):1753-1759.
3. http://www.sciencedaily.com/releases/2006/06/060610225845.htm
4. Corthesy, B. et al. J. Nutr. 137:781S-790S, March 2007
5. Shaughnessy, A.F., American Family Physician, 5/15/2005.
6. Child M. and McFarlane G. http://www.medscape.com/viewarticle/584833.
7. Kilkkinen A, et al. Int. J. Cancer, 2008;123(9):2152-5.
8. Rafter J et al. AJCN, Feb 2007. 85(2): 488-496.

[Ed. Note: James LaValle is the founding Director of the LaValle Metabolic Institute, one of the largest integrative medicine practices in the country.  Dr. LaValle is the author of The Metabolic Code Diet: Unleashing the Power of Your Metabolism for Lasting Weight Loss and Vitality and the Executive Editor of THB's The Healing Prescription.  To learn more, click here.]

Cutting Edge Fitness:

A New Year’s Fitness Evolution

By Melissa Hawthorne, RN, CSCS

“This year I am going to be a size 6!” Sound familiar? “Getting more exercise,” and “shedding unwanted pounds” (in that order) are numbers 2 and 3 of  the 10 most popular New Year’s Resolutions.¹ Since the most recent statistics still show that 66% of adult Americans are overweight or obese,¹ we know why weight loss is at the top of the list.  But too often we make New Year’s resolutions, only to quit after a few workouts.

Whether you just want to become more fit or are looking to shed those unwanted pounds, the number one way to achieve success is simply to stick with your program.  Yet, that is one of the most difficult things to do, especially for beginners.

The trick is to keep at it long enough to make your fitness program a habit.  And that takes about three to six weeks.² Try thinking of your New Year’s Resolution as a New Year’s Evolution!

The definition of evolution is…a process in which something passes by degrees to a different stage.³ You want to get fit and lose weight. So, make it a process. Realize that yes, it will take time and effort on your part, but if approached with a patient “one step at a time” attitude, your goal(s)can be reached.

The following tips or “mini” resolutions can help you start and stick with your exercise plan long enough to reap the benefits.

Take one day at a time. Expecting too much too fast can be disastrous!  The weight didn’t appear in a few weeks, so it won’t come off in a few weeks! Forget about the “Lose 20 pounds in 20 days!” That’s not only nonsense, it’s unhealthy! Strive for a half a pound to one pound a week.  Don’t try to do too much too fast.  It can lead to soreness, injuries, and burnout. Take one day…one pound…one workout… at a time and your goal(s) are more likely to be achieved.

Motivate Yourself.  If motivation is your problem, think about what motivates you.  Do you like watching TV?  If so, you can put a TV in your workout area and watch while you walk on your treadmill or pedal your stationary bike.  If you exercise more intensely or longer with certain music, set up a boom box in your exercise area.  If you like to walk, you could listen to books on tape or ask a friend to exercise with you.  Whatever works for you.

Keep a journal.  I highly recommend this especially for beginners. Keeping a journal allows you not only to chart progress but to vent feelings and emotions as they arise. Getting to know yourself better during this process may also help you recognize the obstacles that stop you from reaching your goal(s). Slip-ups will occur, but don’t let them be an excuse to give up.  If you have a day when you ate more than you should have, or you missed a workout, just get back to your diet and exercise the next day.

Make it fun! Be creative and really try to find a physical activity you enjoy.  Don’t do something you hate because you think it will be more effective.  It only stands to reason, if you do something you enjoy, you are more likely to stick with it!

As you take on the New Year, take baby steps, relax, enjoy — and make your New Year’s Resolution an Evolution!

References

1. Larson, K. 2000. Jan. IDEA Fitness Journal, pp. 105-107.
2. Geyman, L. 2005 www.njc.org, 20:32.
3. Websters Dictionary. www.websters on-line-dictionary.org

[Ed. Note: Melissa Hawthorne, RN, BSN, CSCS is the owner of Priority Fitness Personal Training and Wellness.  She is a Master Trainer for the Resist-a-ball Company, ISCA Personal Training, Kick-boxing, and Beamfit.   Melissa serves as a fitness consultant for the LaValle Metabolic Institute.  To learn more, click here.]

Healthy Nutrition:

Fermented Foods and Gut Health

By Laura LaValle, RD, LD

When was the last time that you ate balao-balao, magou, nham or kimchi? If you have no idea what I’m talking about, join the club! Many people have never heard about or tried these fermented foods eaten around the world.  Other fermented foods, which are more familiar to Westerners are yogurt, sauerkraut, and sourdough bread.

Throughout ancient history, fermented foods have played a role in sustaining thriving civilizations, and many cultures continue to consume these health-promoting traditional foods.  While fermentation was used primarily as a way to preserve foods, ancient cultures also seemed to realize that they were very good for health, though they probably didn’t know all the reason why.  Many people today still do not fully appreciate the health benefits of fermented foods, and so do not include them in their diet.

Fermented foods contain the beneficial flora Lactobacillus acidophilus.  Whey can be added to foods as a source of acidophilus and many foods contain the bacteria naturally. (For instance vegetables contain traces of beneficial bacteria from the soil they were grown in.)

The bacteria use the starches and sugars in foods as its food.  In the process of metabolizing the sugars, the bacteria produce several byproducts.  The main byproduct, lactic acid, actually preserves food because it inhibits other bacteria that cause foods to rot and putrefy.

Recent research validates that fermented foods aid in digestion, support immune function, and increase overall nutritional status by adding B vitamins and anti-inflammatory omega-3 fatty acids.¹ Consuming foods that contain live lacto-bacteria has protective benefits against harmful, pathogenic microorganisms.²

Another metabolic byproduct of probiotics is a variety of short chain fatty acids that are actually used as a source of fuel by intestinal cells. The combination of keeping the intestinal cells built up and functioning well, the increased nutrients, and the crowding out of pathogenic bacteria help boost our immune system. In short, fermented foods confer health benefits because they are a good source of beneficial bacteria — and the list of benefits is very similar to that of probiotics.

Kimchi,a fermented spicy cabbage, is a staple food in Korea. Kimchi is very well-studied for its medicinal, antimicrobial, and anti-aging properties. For example, scientists found that chickens infected with avian flu started to recover after being fed a kimchi extract.³

Kimchi is available in many grocery stores today.  But in the US, sauerkraut (fermented cabbage), tempeh (fermented whole soy bean), and kefir and yogurt (fermented milk) tend to be the most popular fermented foods.

If you want to fortify your immune defenses by adding fermented foods into your diet there are a couple of things you should be aware of.  Cabbage, the starting material for sauerkraut is very high in glutamine, an amino acid that is also very beneficial to the gut. And because it is somewhat predigested by the fermentation process, it is usually easier to digest than unfermented cabbage.

The sauerkraut you buy in the store may have little to no live active lacto-bacteria cultures because it is pasteurized, which kills bacteria.  But you can make your own very easily (see my recipe below) to have sauerkraut that is actually a source of good bacteria.

If you are sensitive to cow’s milk, be cautious of foods such as yogurts and kefir, because they do still contain the allergenic milk proteins.  There are commercially available kefirs and yogurts made from goat’s milk however.  And finally, if you have low thyroid, limit the amount of soy food such as tempeh in your diet.

Fermented foods cannot only be a great source of variety in your diet, they can be an important way to build your intestinal health and immune defenses.  If you find you can’t acquire a fondness for fermented foods, you can always fall back on probiotic supplements that contain Lactobacillus and other beneficial bacteria.

References

1. Gilliand, SE. Health and Nutritional Benefits from Lactic Acid Bacteria. Found online at www.ncbi.nlm.nih.gov/pubmed/2271223.
2. Fallon, S. Lacto-Fermentation. From Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, New Trends Publ., 1999.
3. Chazan, D. BBC News, March 2005, Korean Dish “May Cure Bird Flu”.

[Ed. Note: Laura B. LaValle, RD, LD is the director of dietetics nutrition at LaValle Metabolic Institute.   Laura and her husband, Jim LaValle, R.Ph, CCN, ND have developed the powerful and life-changing Metabolic Code Diet – containing step-by-step, easy to follow recommendations for harnessing optimal metabolic energy and turning your body's chemical make up into a fat-burning furnace.  To learn more click here now.]

Healthy Recipes:

Homemade Sauerkraut

By Laura LaValle, RD, LD

One way to get good bacteria into your gut is by eating lacto-fermented foods.  This crunchy sauerkraut is easy to make and a great accompaniment to any meat dish.  Fermented foods such as sauerkraut are traditionally eaten almost like a condiment, small amounts with most meals.

Serves: 4

Time to Table: 4 days

Healing Nutrient Spotlight

Excellent source of vitamin C
Good source of folate

Ingredients*

1 lb. shredded cabbage
1/2 tbs. sea salt
1 large glass jar (like Ball glass canning jar with a metal screw on lid)

*Select organic ingredients for optimal nutrition.

Preparation

Mix cabbage with salt.  Pound cabbage with a meat pounder in large shatter- proof bowl until juices run from cabbage; the pounding will probably take about 20 minutes to produce enough juice.  Transfer cabbage to the glass jar, pour the juice over the cabbage, and press the cabbage down until juices cover the cabbage by 1/2 inch.

Cover jar with lid and place it on plate on your kitchen counter for four days.  The lid may become loose during the fermentation process and juices may run out of the jar onto the plate. However, if you try to leave about an inch of space at the top of jar, it can help prevent this.  Check the lid periodically and tighten as needed.

You can place the jar in cool storage for up to six weeks to allow continued fermentation, or serve immediately and store in the refrigerator.  Experts say that cabbage needs six months of fermentation for the best flavor, but experiment for yourself and enjoy this great tasting food.

Because this process doesn’t use vinegar like commercial products, the flavor is not as pungent.  This process can be used with other vegetables like beets and turnips.  You can also add a little whey to enhance the fermentation.  Whey can be obtained easily — it is the liquid on top of plain yogurt when you buy it.

Nutrition

27 calories, 1.4 g protein, 6 g carbohydrates, 3.5 g sugar, 3 g fiber, 145 IU vitamin A, .34 mg niacin, .16 mg pantothenic acid, .11 mg vitamin B-6, 65 mcg folate, 50 mg vitamin C, 55 mg calcium, .64 mg iron, 17 mg magnesium, .18 mg manganese, 26 mg phosphorus, 280 mg potassium, 1.02 mcg selenium, 870 mg sodium, .20 mg zinc