The Liver & Digestive Support

 

Our livers play so many different and important roles to help keep our bodies functioning properly.  The liver is the most overworked organ in our body.  The liver processes ten thousand pounds of toxins over a lifetime! (Lipski 2005, 203)

Without proper liver function, many other processes in our body, such as our digestive function, can be affected.  Substances that are absorbed through the digestive barrier of the small intestine are sent to the liver to be filtered before they enter into our blood stream and eventually passed on to the cells. (Lipski 2005, 19 & 133)  When the digestive barriers do not function optimally, our liver will automatically work harder than necessary to keep unwanted toxins and byproducts from getting to our cells.  If our digestive barrier is consistently allowing these substances to enter our blood, the liver can not keep up with these increased demands and will not be able to protect our bodies from all the toxins and food particles that enter the blood stream. (Bauman 2010, 216)  

 

How can we support our liver so that it remains healthy and continues to support us? Liver support does not necessarily need to be in the form of an extreme cleanse or fast. 

We can support our liver daily by eating a wide variety of colorful, fresh, organic and whole foods:

Dandelion greens                Broccoli                     Grains                         Seaweeds

Watercress                            Garlic                         Spinach                      Cauliflower

Cabbage                                 Onions                       Kale                            Lemon

Brussel Sprouts                   Eggs                            Chard                         Lime

Chamomile Tea                   Beans                         Collards                     Flax Seeds

Spirulina

If we follow this simple rule we will discover better digestion, overall health and an abundance of flavor and variety in the health promoting foods available for us to eat!

References:

Bauman, Edward. (2010). “Gut Issues Affect Everyone”. Bauman College Handbook, 216.

Lipski, Elizabeth. (2004).  Digestive Wellness. Two Penn Plaza, NY.: McGraw Hill Books, 2005.

Pitchford, Paul. (2002).  Healing with Whole Foods. Berkeley, CA.: North Atlantic Books, 2002.

ASPARTAME - The Controversial Sweetener

 

Aspartame is an artificial sweetener used in many processed foods, particularly low calorie foods, such as diet sodas, gum, candies, cereals, baked goods etc.  Since aspartame is 200 times sweeter than sugar (Murray 2005, 45) it is billed as a no calorie sweetener that is a perfect sugar substitute!

 

Let’s look at some reasons why this so called “perfect” sugar substitute may not be so perfect.

 

Although aspartame is currently the most used artificial sweetener in the US, it also receives the most complaints at the FDA than any other food substance (75% of all non-drug complaints to the FDA). (Murray 2005, 45) (Ross 1999, 268). Aspartame is made by chemically combining two naturally occurring amino acids (phenylalanine and aspartic acid) and methanol.  Methanol, also known as wood alcohol, is a known poison. (Fallon 2001, 51) Our body breaks down methanol into formaldehyde, a deadly toxin. (Mercola, 2010) 

Aspartame has been shown to actually increase appetite and the desire for sweets in particular.  Take a look at some symptoms that have been reported to the FDA from people who have ingested aspartame in food and beverage products: (Ross 1999, 36)

 

seizures

migraine headaches

hives

menstrual changes

weight gain

headaches

severed depression

insomnia

anxiety attacks

 

Another thing to consider: no chemicals in our bodies are isolated.  Compounds such as aspartame will interact with other ingredients in the foods, medicines and other toxins we ingest and these interactions have not yet been studied. (Freidlander in Bauman 2010, 127)  There is still some controversy as to whether or not aspartame is actually absorbed by the body.  Whether or not it has been proven that the body absorbs aspartame, the list of symptoms above should be enough to make us question the safety of this artificial ingredient

 

References:

http://www.mercola.com/article/aspartame/dangers.htm “Aspartame: What You Don’t Know Can Hurt You” (Mercola)

Bauman, Edward;Freidlander, Jodi. (2010). “Aspartame Research: Questions Remain”. Bauman College NE Handbook, 127.

Fallon, Sally. Nourishing Traditions. Washington, DC.: New Trends Publishing Inc., 2001.

Murray, Michael. The Encyclopedia of Healing Foods. New York: Atria, 2005.

Ross, Julia. The Diet Cure. New York: Penguin, 1999.

Are ALL Carbohydrates Created Equal???

What are carbohydrates?

Carbohydrates provide the primary source of energy we need for bodily functions.(Murray, 2005, 69) Each gram of carbohydrate releases 4 calories. All carbohydrates are broken down into glucose by the body and glucose provides energy for our brain, muscles and internal organs.(Bauman College Handbook, 2010, 303)

Complex carbohydrates

Contain healthy fiber, sugars and starches and many vitamins and minerals

Many complex carbohydrate foods are also high in fiber, helping to regulate gut health and stabilize blood sugar. (Bauman, 2010, 304)

Complex Carbs = brown rice, leafy greens (kale, chard, collards), raw fruits and vegetables (apples, oranges, celery, peppers etc.)

Refined carbohydrates

Stripped of their vitamins, minerals and healthy fiber

Many refined carbohydrate foods are implicated in a variety of diseases such as obesity, diabetes, cardiovascular problems and tooth decay (Bauman, 2010, 303)

Refined Carbs = crackers, cookies, sodas, sugar and most packaged foods, cereals and snacks

So....Do YOU think that ALL carbohydrates are created equal???

HEARTBURN

One third of Americans experience frequent heartburn

 

Symptoms:

• Burning sensation above the stomach
• Excessive salivation
• Belching
• Regurgitation
• Sour taste in the mouth (Lipski, 2005, 184)

 

Heartburn is caused by stomach acid backing up into the esophagus, also known as gastric reflux.  Long term reflux can cause inflammation in the esophagus.  Hiatal Hernia occurs when a portion of the stomach gets pushed through the diaphragm and up into the thoracic cavity, above the diaghram, where it does not belong.  (Houston, 2007, 186) 

 

Triggers:

stress

wearing tight-fitting clothes

lying down

bending over

eating large meals

eating specific foods (Lipski, 2005, 185)

drinking too much alcohol

pregnancy

obesity

smoking

straining with bowel movements can push the stomach out of place

Low Hydrochloric Acid (HCl) in the stomach can also contribute to the discomfort of Heartburn and Hiatal Hernia.  Most people who have acid reflux and indigestion have low HCl (Bauman, 2010)

 

Symptoms of low Hydrochloric Acid:

• low energy
• bloating
• fatigue
• anemia
• frequent colds

• slow elimination
• not being able to build muscle

 

Low HCl makes it hard for the stomach to start digesting protein rich foods – they can ferment and cause burping or bad breath.  (Bauman, 2010)

Adequate HCl is necessary for absorption of vitamins and minerals (Lipski, 2005, 194)

Tips:

• Eat at least 4 hours before going to bed, if you experience heartburn at night.
• Chiropractic adjustments can gently put the stomach back in place for Hiatal Hernia’s.
• Drink 1 teaspoon apple cider vinegar in water with meals, to increase stomach acidity.
• Chew food thoroughly and eat small meals more often.
• Antacids can temporarily relieve pain at first, but if overused the parietal cells (that make the hydrochloric acid in the stomach) will become exhausted and HCl will become low over the long term. (Lipski, 2005, 185)
• Affects of antacid use and low stomach acid can cause dysbiosis – imbalance of gut bacteria and can decrease the stomach’s ability to digest protein.

Bauman, Edward.  Bauman College Lecture for Digestive Wellness, 2010.

Lipski, Elizabeth.  Digestive Wellness. Two Penn Plaza, NY.: McGraw Hill Books, 2005.

Parker, Steve.  The Human Body Book.  New York, New York.: DK Books, 2007.

 

What is Eating for Health???

Eating for health is…NOT a diet plan; rather it is a way of eating that is geared towards an individual’s unique physiology, genetic tendencies, tastes, tolerances and needs. Changes in season, climate and health challenges are also taken into consideration.

Eating for health is a way of living and eating that encourages the body to remain in balance, it is not intended to be a way to start eating and living only when we become sick and imbalanced. If the body becomes out of balance within this model, it is much easier to get back on track by using the food and lifestyle tools provided.

The goal of the eating for health model is “to provide optimal amounts of macronutrients (protein, fats, carbohydrates), micronutrients (vitamins and minerals), phytonutrients (plant alkaloids with protective value) and other vital factors (enzymes, tastes, energetic properties) (Eating 4 Health, handbook Bauman, 70). This goal is obtained by eating a whole foods diet that focuses on local, seasonal, chemical free and nutrient rich foods. Pure water, fresh juices, teas, mineral broths, seasonal fruits and vegetables, unrefined starches, healthy fats and oils, and protein are all considered necessary areas from which we can obtain the nutrients for a healthy system. The Eating for Health model also includes a particularly important category of foods called booster foods. Examples of booster foods are: seaweeds, spices, algae, nutritional yeast and spirulina. The booster foods are foods that are nutrient dense, providing high quality concentrations of minerals that our bodies need.

One tool that a nutrition consultant can use when working with a client, within the Eating for Health Model, is the personal (mental, diet and physical) and social (family, work and community) health triads. The personal health triad and the social health triad allow the nutrition educator and the client to take into consideration all important aspects of life. “One size does not fit all when it comes to proper nourishment” (Eating 4 Health, handbook Bauman, 69). This holistic approach reveals that the Eating for Health Model is not a cookie cutter diet; rather it accepts that everything affects everything else in the life of an individual.

The eating for health model promotes three different diet directions: building (anabolic), balancing and cleansing (catabolic). (PowerPoint Bauman, 10) The three diet directions are composed of different macronutrient guidelines: Building: Carbohydrates 30-45%/Fat 25-30%/Protein 30-40% - this diet may be suitable for growing children and adolescents, pre and postnatal women, athletes and body builders and people recovering from illness or surgery. Balancing: Carbohydrates 50-70%/Fats 15-25%/ Protein 15-25% - this diet may be suitable for individuals trying to maintain a healthy weight and have a balanced metabolism. Cleansing: Carbohydrates 70-80%/Fats 10-15%/ Protein 10-15% - this diet direction may be suitable for individuals who are trying to rid the body of toxins, are a bit congested or have an inflammatory condition. (11-13) An individual’s diet can be tailored to their individual nutritional needs, which may vary from month to month, day to day or even meal to meal.

Diet direction for an individual is determined by many needs and factors. The use of the four C’s is one tool used to help determine an individual’s personal diet direction and needs. The four C’s are: Constitution, Context, Condition and Commitment A person’s constitution is their basic nature, that which they are born with, and is partially defined by their rate of metabolism: slow, fast or balanced. When evaluating context, one looks at an individual’s immediate circumstances and health. Context considers what is going on in their life at the current moment regarding how they feel and what kind of situations they are involved in regarding the basics such as work, family, diet, lifestyle and stress level. An individual’s condition is their current state of health and vitality. Whether they are in a state of health that is deficient (hypo), excessive (hyper) or balanced helps define their condition. The last, and most important, aspect is the commitment level. What is the individual’s level of willingness to make improvements toward better health, what are their intentions. (16-21)

Another tool that is useful in determining diet direction is a food journal. An individual’s daily food journal for at least a week, if not more, will provide a great deal of information about where there may be excess and/or deficient nutrients. Information on how an individual feels after and before eating, their activity level and food and lifestyle choices can expose possible food allergies and irritants. Using the four C’s in conjunction with a diet journal one would be able to discover the correct diet direction to begin with when working with a client. Foods to possibly avoid or limit and which foods to incorporate into their diet may also be revealed.

The Eating for Health model puts health in the hands of the individual. The individual is encouraged to pay mindful attention to the foods eaten and how they make them feel. By making cleaner and healthier food choices, the ones that make us feel good, we are investing in the future of our health.

Bauman, Ed. Bauman College Nutrition Educator Handbook: Bauman College, 2010
Bauman, Edward. Bauman College Lecture for Eating for Health, 2010.

Herbal Preparations

Herbal Infusion (Tea)
Adapted from Rosemary Gladstar’s Family Herbal

1 Tablespoon – Dried Herb –
1 cup – water –

- Place the herbs in a quart sized mason jar. Bring the water to a boil and pour over the herbs.
- Allow herbs to steep for 30-60 minutes.
- For medicinal/health purposes, you should drink the tea in small doses throughout the day, warm or cold. Make 1 quart (4 cups) of the above recipe at a time and store in a jar in the refrigerator or bring it with you so you can drink it throughout the day.
- Let your taste buds and your senses guide you in choosing herbal combinations and steeping times.

Some Nice Herbal Combinations for Digestion and Stress:
Chamomile – Peppermint - Fennel
Fennel – Ginger – Licorice
Peppermint – Lavender – Orange Peel
Chamomile – Lemon Balm - Nettle

Herbal Infusion (Using Herbs in the Bath)
Adapted from The Living Awareness Institute handout (www.livingawareness.com)

The bath can be a relaxing stress reliever alone but coupled with some soothing herbs it can be extremely healing!

- Using the same ratio of herbs to water as the tea recipe, place the herb(s) and water together into a large pot, bring to a boil and let steep for 15-30 minutes.
- Pour everything in to the bath as you are drawing the water. You can choose to strain the herbs or keep them in your bath!
- You can also add fresh herbs directly to the bathtub!

Some Nice Bathing Herbs (use individually or make your own combinations):
calendula – chamomile – comfrey – elder flower – fennel – ginger – roses – lavender – rosemary – sage – lemon balm

Easy Recipes for Health and Digestion

Sauerkraut
Adapted from Nourishing Traditions
makes 1 quart


1 medium head – Red or Green Cabbage – cored and shredded -
1 Tablespoon – Sea Salt –
1 – Carrot – peeled and shredded –
1 Tablespoon – Caraway Seeds –

- In a large bowl, mix together all the ingredients and massage them with your hands until the cabbage begins to release some of its juices. Let the ingredients sit for about 15 minutes and mix again with your hands to release more juices from the cabbage.
- Transfer ingredients to a quart-sized, large mouth mason jar and press down firmly so that the juices rise above the top of the cabbage in the jar. (You can place a smaller jar inside your mason jar and use it as a weight)
- Cover the jar lightly with a clean cloth and let sit at room temperature for at least 3 days (check your sauerkraut every day to ensure that the liquid is still covering the cabbage) After 3 or more days, place a tight fitting lid on the jar and transfer to the refrigerator.
- Sauerkraut may be tasted at any point along the way; you will notice that the flavor will change as it ages!

Chard – Fast & Easy

1 bunch – Chard, any variety – washed well and cut into ribbons -
1 Lemon – zested and juiced –
1 ½ teaspoon –Lemon Juice –
1 teaspoon – Sea Salt –
1 Tablespoon – Olive Oil –
2 Tablespoons – Sunflower Seeds –

- Fill a large pot with about ½ inch of water and bring to a boil.
- While water is coming to a boil, wash and cut the chard into strips.
- Place the chard into the boiling water; turn the heat down to low and cover. Steam the chard for 5-7 minutes, until tender.
- Drain the chard and toss with the lemon zest, juice, sea salt, olive oil and sunflower seeds. Serve warm.