Lower- Carb Mediterranean-Type Diet

Healthy Livingon January 19, 2010Leave a Comment

The following will help balance blood sugar and hormone levels, help with Adrenal Fatigue, prevent ups and downs in energy and mood, and promote weight loss.  It is also an extremely heart-healthy diet plan.

* I would suggest keeping a food diary and charting what you eat, when you eat and how you feel. I think it is helpful to chart your fatigue/energy level.

How to Eat

  1. Eat every two hours. This relieves the stress handling glands from the job of maintaining normal blood sugar levels between meals ( via epinephrine and cortisol).
  2. Do not eat carbohydrates alone; always add protein to your meals and snacks.  It is especially important not to eat a carbohydrate-only breakfast.
  3. Avoid Stimulants – caffeine, sugar, alcohol etc.  Stimulants work by provoking stress handling glands into releasing epinephrine and cortisol to raise blood sugar and release energy.
  4. Avoid dead, devitalized junk food.  These foods can not rebuild a healthy body.  They are also anti-nutrients – they rob any remaining nutrient from your body.
  5. Avoid trans-fats and rancid fats. Cell membranes, nerve tissue, and steroid hormones (vitality hormones) all require healthy fats.  Unhealthy fats interfere with these functions and structures.
  6. Eat real, whole, fresh food. Minimize fruits. Most people will do well on a Mediterranean-type diet, combining some carbohydrates, protein and fat at each meal.
  7. Salt your food liberally with sea salt. Stress handling glands need plenty of salt for normal function.  Research has proven that eating salt does not cause high blood pressure or heart disease.  Only people with organ damage, like kidney disease, need to be concerned with keeping a low salt diet.  In fact, low salt diets contribute to adrenal fatigue.  Sea salt can be obtained from a health food store.  It looks and tastes like “regular” salt, but contains trace minerals that have been refined out of “regular” salt.  Even better, order Celtic Sea Salt (1-800-867-7258).
  8. Drink Plenty of Water (filtered, or a reliable source of spring water, NOT tap water).

What to Eat

  1. Eat foods rich in Omega 3 fatty acids such as fatty coldwater (not farm grown) fish, including salmon, tuna, trout, herring and mackerel.  Eat walnuts, flaxseeds and green leafy vegetables.
  2. Use monounsaturated oils, especially virgin or extra virgin olive oil as your primary oil/fat source.  Note:  Canola oil, although monounsaturated, is a highly refined, genetically- engineered oil with none of the benefits of olive oil.
  3. Eat 5 veggies and 2 fruits everyday. Fruits are minimized during the first few months.  Vegetables & fruits should be fresh or frozen (not canned).  Vegetables can be slightly cooked, steamed, or eaten raw.
  4. Eat natural sources of good protein, not man-made deli meats, and preferably organic meats (raised without estrogenic hormones and antibiotics).
  5. Eat more vegetable protein including peas, beans, lentils, and nuts.
  6. Eat only organic whole grains (non commercial).  No refined carbohydrates ( like white flour, white rice, white pasta, white sugar).
  7. The best breads are found in the frozen section of the health food store.  Look for organic sprouted grain breads (sprouted grains have a higher protein and lower carbohydrate ratio than regular flour).  These must be kept refrigerated.
  8. Minimize oils that are high in Omega 6 fatty acids,  including corn, safflower, sunflower, soybean, and cottonseed oils.
  9. Reduce or eliminate intake of trans-fatty acids (all hydrogenated oils),  which are prevalent in margarine, vegetable shortening, and almost all commercially prepared package foods.
  10. Make complex carbohydrates (such as breads, pasta, and grains) your smallest food group.

The Mediterranean-Type Diet, also known as the Crete Diet and Omega Diet, was compared to the Standard American Heart Association diet in the Lyon Diet Heart Study in 1994.

“Compared to those on the AHA diet, patients on the Mediterranean-Type Diet had unprecedented 76% lower risk of dying from cardiovascular disease or suffering heart failure, heart attack, or stroke!  Remarkably, the new diet had proven more effective at saving lives than any other heart diet, drugs, lifestyle

Is it the Flu or a Cold?

Healthy Livingon January 13, 2010Leave a Comment

Alternative medicine

The winter months are generally associated with an increased incidence of upper respiratory tract infections and influenza. For years, allopathic physicians have prescribed antibiotics for these conditions. Interestingly enough, we all know that antibiotics are generally worthless against viral-based diseases. The antibiotic may protect against a secondary bacterial infection, but would not be needed if treated properly in the first place. In fact, the American Academy of Physicians-American Society of Internal Medicine has proclaimed that antibiotics should not be prescribed for most colds, coughs, sore throats, and influenza infections.

The flu (influenza) attacks approximately 10 to 20% of Americans during an average “flu season”. The CDC estimates that the flu kills 20,000 people in a typical year. (This is highly inflated due to the fact that the CDC lumps in those who die of pneumonia along side those who die of the flu. According to Sherry Tenpenny, D.O., roughly 139 deaths occurred last year-2004, from the flu.) It is a respiratory illness. There is no such thing as a “stomach” flu. There are a myriad of influenza viruses. They generally fall into general categories of Type A or Type B. On any given year, the CDC attempts to guess which strains of flu virus may become the biggest threat to citizens within the United States and attempt to “concoct” a vaccine that will allow for humoral immunity to those specific strains.

If the individual takes the flu shot and comes in contact with a virulent flu virus that is not contained within their vaccination, they will become ill. Further, the flu vaccination still carries several unsavory “carrier solution components” not the least of which is thimerosal, an organic form of mercury. Lastly, in order to supposedly impart humoral immunity via the vaccination, this assumes that the person receiving the shot possesses an immune system that is functionally intact, which may not be the case. Allegedly, the flu vaccination in any given year is supposedly 70-90% effective. I have not seen that degree of protection to patients within my practice who have elected to receive the shot from their allopathic physician over the years. In fact, I have seen some considerably bad side-effects (adverse reactions) to the shots.

Allopathic medicine treats the flu with anti-viral drugs such as Symmetrel or other alleged symptom reducing drugs such as Tamiflu, Relenza, or Flumadine. These drugs are supposed to be taken for at least 48 hours. But don’t expect to feel better overnight.

The endogenous toxins released by the infecting flu virus create extreme havoc for the system. Aggressive fever is common and the patient can become rapidly dehydrated. This is even more crucial with and infant or child. The body aches so badly that the patient will feel that if they move, their bones might just break. Keeping the patient hydrated is a no-brainer. So is making sure that the patient is adjusted. There are other therapeutic considerations that the chiropractic physician may entertain.

It is critically important that the patient maintain adequate lymphatic drainage. During the chiropractic adjustment, the doctor may wish to perform some lymphatic massage. Oral or injectable homeopathic agents such as Lymphomyosot will also help with this endeavor. Neutralization of the endogenously produced viral toxins can be accomplished with mega-dose vitamin C, generally intravenously, but may still have a positive effect orally. Upregulating the immune response of the patient is critical. The same Vitamin C that was previously mentioned can also upregulate endogenous production of all immunoglobulins, complement factors, interferon, endogenous production of H2O2 (our first line of immune defense), and increases macrophage activity.

Other agents for clinical consideration would include bovine colostrums, vitamin A, Co-enzyme Q10, geranium sequioxide, ecchinacea, goldenseal, and others.

If the child becomes dehydrated as a result of a fever (this can occur rapidly in a young child whose temperature goes above 103), then intravenous intervention with lactated ringers is essential. This can be assessed by skin turgor, dry mouth, listlessness, etc. This complication could be life-threatening.

The following chart will assist you in symptomatically differentiating your patients with flu from a cold:

  • Symptomatically differences.     Is it  a…………COLD……………..FLU
  • Cough                                                                        sometimes……….. usually
  • Runny nose/congestion                                              yes……………….. yes
  • Sneezing                                                                      yes………………..rarely
  • Sore throat                                                                  sometimes ……….yes
  • Scratchy throat                                                             yes………………..rarely
  • Fever                                                                             rarely……………..yes
  • Body aches                                                                    rarely……………. yes
  • Headache                                                                      sometimes………..yes
  • Fatigue                                                                         yes (mild)………. yes (severe)
  • Elevated WBC                                                                yes……………….. yes
  • Elevated lymphocyte count                                            yes…………………yes
  • Elevated SED rate                                                          rarely …………….yes
  • Influenza A &/or B Throat Culture                                no………………..yes (CLIA waived test)
  • Swollen lymph nodes                                                   mild…………….. significant

I have posted some great, natural remedies to help with Cold & Flu symptoms.


Healthy Living, Vitamin & Supplement Truthon January 7, 20102 Comments

There is a lot of BUZZ about Vitamin D, especially in the winter.  It is also know as the “sunshine” vitamin. It is the only vitamin that humans produce by the body in response to sunlight.   Several diseases and health problems are symptoms of a poor supply of Vitamin D. The most familiar symptoms of inadequate Vitamin D are soft bone disorders. Called rickets in children, osteomalacia in adults, and osteoporosis in seniors, soft bone disorders indicate an inadequate supply of calcium to strengthen bones, which is usually a direct result of inadequate Vitamin D sources.

Deficiency symptoms include:

  • Depression, including seasonal affective disorder
  • Type I diabetes
  • Periodontal disease
  • Low blood calcium levels
  • Chronic bone, muscle, or joint pain
  • Chronic fatigue
  • Bowed limbs
  • Knock-kneed appearance
  • Tuberculosis
  • High Blood pressure
    • Rickets
    • Lack of proper bone formation
    • Osteoporosis
    • Prostate cancer
    • Breast cancer

    Vitamin D also helps to improve immunity and reduce inflammation and more.

    To learn more read: Vitamin D Deficiency Symptoms

First, Dr.  Heather, I love your web page..

Now my problem, I recently had foot surgery and was no very mobile for six weeks… mostly spent 1/2 day in the recliner and the other half in bed. Did not leave my house for the entire time except for two doctor appointments.
I feel as if my foot is doing fine now except a little tenderness, but my body got so tired and depressed by the inactivity. (My surgery was Oct 26, 2009 and today is New Year’s Eve.) I went to my GP for a checkup last week and asked him to check my thyroid to see if the level was ampule. As soon as the labs were back his nurse called and said I needed to come in immediately. I did and was told my thyroid was fine, but my Vitamin D level was 9. So what he prescribed was 200,000 iu once a week for four weeks and then I was to go back for a checkup. When I asked what I could eat that would help, he said Raw Fish! Ewh! I am lactose intolerant and don’t like too many fishes. After reseaching the internet for hours, I still haven’t come up with too many good sugestions. I do like yogurt…
can you help me find foods that would boost my vit. D? I certainly would appreciate your help. Mynan H. in Duncan, OK.

Dear Mynan,

Your GP is absolutely doing the correct treatment with the large dose of Vit D. But once this treatment regime is over and your levels are normal, you  will need  to take a dietary supplement at a much lower dose and consume food rich in Vit D so that you body does not get depleted again. I usually recommend a pharmaceutical grade liquid Vit D because it is highly absorbable.

First and foremost, you NEED to consume Vit D rich foods in your diet to maintain proper levels.This may sound harsh but all of the research is correct. YOU need to eat the very foods that you do not like.  (and what did a fish ever do to you??? HAHA) The foods highest in Vit D are listed below.   I have posted  more fish recipes on my blog  that you are sure to like. If I can get my kids (and my mother) to eat fish , I am confident that you can too. “Try it ,you just may like it ” :) Your body is lactose intolerant, not fish intolerant :) Try adding mushrooms to you favorite recipe for a little added Vit D.
Hope this helps and I can’t wait to hear which fish recipe you like the best!
Dr Heather

Cod liver oil, 1 tablespoon 1,360 340
Salmon (sockeye), cooked, 3 ounces 794 199
Mushrooms that have been exposed to ultraviolet light to increase vitamin D, 3 ounces (not yet commonly available) 400 100
Mackerel, cooked, 3 ounces 388 97
Tuna fish, canned in water, drained, 3 ounces 154 39
Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup 115-124 29-31
Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies) 100 25
Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV) 80 20
Margarine, fortified, 1 tablespoon 60 15
Sardines, canned in oil, drained, 2 sardines 46 12
Liver, beef, cooked, 3.5 ounces 46 12
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup (more heavily fortified cereals might provide more of the DV) 40 10
Egg, 1 whole (vitamin D is found in yolk) 25 6
Cheese, Swiss, 1 ounce 6 2
*IUs = International Units.