What’s hiding in your food? It is a question that has boggled the mind for generations. What was once simply a glance at an easy-to-read list of ingredients has become complex thanks to the addition of food additives. Food additives, despite their widespread use, are detrimental to the health of most people when consumed in the long term. Despite the growing body of research showing that food additives cause more harm than good in many situations, many countries continue to allow them to be used in the food supply. This includes things like artificial sweeteners, preservatives, flavor enhancers, and artificial colors and dyes. Let’s take a look into some of these categories and how they might be affecting your health and the health of your loved ones. 

Food additives are used to improve the taste, texture, color, smell, nutritional value, and shelf life of foods. These all sound like great benefits, right? Wrong! Many of these additives are detrimental to the microbiota that lives within our digestive system. These microbes are responsible for several essential functions including maintaining the integrity and health of the lining of the GI tract, maintaining a healthy immune system, synthesizing hormones, regulating blood sugar, and even protecting against heart disease — our #1 killer in both men and women in the United States.

Artificial sweeteners, also known to some as non-nutritive sweeteners, are one of the most common food additives. They are present in foods marketed for weight loss or as being sugar-free options for those with conditions such as diabetes. They are hundreds of times sweeter than sugar when compared gram for gram. They were once thought to be a healthier option as they were providing all of the taste without the calories or blood sugar spike. This, we now know, is not true. They have actually been shown to impair glucose tolerance when used consistently over time. 

One animal model showed that an 11-week exposure to either saccharin (Sweet N Low), sucralose (Splenda), or aspartame (Equal), was associated with impaired glucose control following this trial. This change in glucose control is a detrimental side effect, especially in those who are looking to use these products as a way to control their blood sugars. Similarly, researchers demonstrated that 8 weeks of exposure to artificial sweeteners equating to 2-3 diet sodas per day disturbed the gut microbiota and resulted in impaired insulin tolerance in rats. What does this mean for us as humans? Drinking diet drinks or sodas regularly may impair the gut microbiome to the point that insulin is not optimally tolerated resulting in issues with blood sugar, weight gain, inflammation, and even conditions such as heart disease and diabetes.

What is a better option for artificial sweeteners? Using natural sweeteners such as honey, maple syrup, and date sugar in moderation have more benefits nutritionally as well as at the biochemical level in the body. These are derived from naturally occurring whole foods and are much easier for the body to process. Stevia is derived from the Stevia plant, but often contains other sugar alcohols, starches, and natural flavors. A recently published study also demonstrated that Stevia, although derived from a natural source, may still disrupt health-promoting intestinal flora. Aim to eat sugars in their whole and natural forms where they are packed with fiber and other vitamins and minerals, such as fruits and vegetables. 

Flavor enhancers are used to magnify the flavor of foods and ingredients to make them stronger and more appealing to the consumer. Monosodium glutamate, also known as MSG, is a common flavor enhancer and is used largely in packaged and processed foods such as broths and flavoring mixes, boullions, and especially in Asian-inspired cooking and dishes. The presence of MSG in the standard American diet (SAD) along with the added fats in processed and packaged foods has shown to be a detriment to the health of those consuming these types of food products. 

MSG increases the savory taste effect of fats in the foods leading to an increased craving and biological want for these foods. Long-term consumption of foods containing MSG can alter a person’s sensitivity to a hormone called leptin. Leptin is the hormone that tells the brain “I’m full”. If sensitivity to this hormone is lost, overeating is bound to happen, and following that weight gain and lifestyle diseases that come along with it. Through its mechanism of action within the body, MSG also increases inflammation, impairs glucose tolerance, increases insulin secretion, and can lead to issues with the liver, kidneys, central nervous system, cardiovascular system, liver, and more. It’s best to steer clear of this additive by limiting processed and packaged foods as much as possible. Choose only packed and processed foods when needed and look for a shortlist of ingredients, all of which you can pronounce/ identify! 

Another major category of food additives is artificial colors (AFCs). Artificial colors are prevalent in almost all processed foods in the United States. They are found in cereals, soups, slices of bread, pickles, coffee creamers — everywhere! There is even one specific dye, Citrus Red #2, that is used specifically to color the skins of oranges. That’s right — they’re even in your fruits! They are heavily used in packaged foods marketed to children as the colors are more appealing to children as well as the parents. Are these artificial colors really that dangerous or are we ok to keep buying the kid’s favorite fruit loops cereal? 

Research has shown that artificial colors and dyes have detrimental effects on both children and adults. They have been shown to alter the gut microbiome and are correlated with issues such as IBS, ADD, ADHD, and more. The link between artificial food colors and gastrointestinal and neurological side effects goes back to the late 1970s and early 1980s. Some common reactions to food colors and dyes can be both allergic (immediate and deadly in nature), and non-allergic hypersensitivity (delayed reaction, non-life-threatening). The link between gut health and the effects of AFCs is somewhat of a ‘chicken or egg’ situation meaning that it is unclear still if the dyes are causing issues with the health of the GI or if weakened integrity of the gut lining allows dyes through and into the bloodstream where they cause immune reactions resulting in negative signs and symptoms. 

One study reported that children who were administered antibiotics early in infancy were significantly more likely to have ADHD-type symptoms than those children in the control group. As we know, antibiotics are great at killing off any bad or unwanted bacteria in the gut. Unfortunately, they also kill off the beneficial bacteria that produce things like neurotransmitters and short-chain fatty acids, absorb vitamins and minerals, and even synthesize some vitamins. 

This is why it is so important to eat a whole foods diet rich in fruits, vegetables, whole grains, nuts and seeds, beans, legumes, and lean meats. This way of eating allows for the microbiome to flourish. Good bacteria feed off of prebiotic fiber found in plant foods. If we take care of these good bacteria, they take care of us! They regulate our hormones including serotonin, melatonin, and insulin. They also play a major role in our immune system — keeping us strong and healthy. And lastly, they aid in weight management and reducing the risks associated with being overweight such as diabetes and heart disease. 

Making the switch to a whole foods diet can be daunting, but it will lead you to a longer, healthier, and happier life! If you are looking to make some changes but don’t know where to start, we are here to help! Contact us to get started on your path to wellness today! Together we can find what’s hiding in your food!

If you have mental or physical concerns contact specialized therapy at 201-488-6678 and contact The Functional Medicine centers for Personalized Care, LLC www.FxMedCenters.com at 201-880-8247.

References

Banerjee, A., Mukherjee, S., & Maji, B. K. (2021). Worldwide flavor enhancer monosodium glutamate combined with high lipid diet provokes metabolic alterations and systemic anomalies: An overview. Toxicology reports, 8, 938–961. https://doi.org/10.1016/j.toxrep.2021.04.009

Gultekin, F., Oner, M. E., Savas, H. B., & Dogan, B. (2019). Food additives and microbiota. Northern Clinics of Istanbul, 7(2), 192–200. https://doi.org/10.14744/nci.2019.92499

Pepino M. Y. (2015). Metabolic effects of non-nutritive sweeteners. Physiology & behavior, 152(Pt B), 450–455. https://doi.org/10.1016/j.physbeh.2015.06.024

Rinninella, E., Cintoni, M., Raoul, P., Gasbarrini, A., & Mele, M. C. (2020). Food Additives, Gut Microbiota, and Irritable Bowel Syndrome: A Hidden Track. International journal of environmental research and public health, 17(23), 8816. https://doi.org/10.3390/ijerph172388169

Stevens, L. J., Kuczek, T., Burgess, J. R., Stochelski, M. A., Arnold, L. E., & Galland, L. (2013). Mechanisms of behavioral, atopic, and other reactions to artificial food colors in children. Nutrition reviews, 71(5), 268–281. https://doi.org/10.1111/nure.12023

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Nutritional Deficiency is subtle and can appear in many forms. Have you ever noticed little nuances in your body? These might be things that have just popped up over time, such as little marks on your nails or some bumps on the back of your arms or legs. In most cases, people attribute these things to be meaningless or feel silly for bringing them up to a health professional. They do, however, have a meaning! The body is always trying to tell us what’s going on inside by giving us visual cues on the outside. Let’s dive into some of the most common external cues of nutritional deficiency and what they might mean.

Nails are commonly affected by nutritional deficiency. This includes both the strength and integrity of the nail in addition to the appearance. Brittle nails that split or break easily might indicate that someone is not getting enough biotin in their diet. Biotin is a B vitamin, also known as B7, and plays an integral role in the strength of nails. It aids in the formation as well as the binding together of keratin. Keratin is a protein that is needed for strong nails and hair. 

Marks or ridges on the nails can be another indication of a nutritional deficiency. White marks, ridges (often referred to as Beau’s lines), and horizontal rigging may be an indication that someone might be deficient in zinc, B6, or protein. These are especially important to monitor in those following vegan or vegetarian diets. The physical shape of the nail can also be affected. In those with chronic iron deficiency, the nails can become spooned shaped where they curve like a spoon. 

The skin is one of the main forms of communication when it comes to knowing what is going on inside by what’s going on outside. As the largest organ in the human body, the skin is composed of layers of tissues. It is used for detoxification as well as absorption. Some common skin conditions that are evidence of an internal imbalance are acne, keratosis pilaris or ‘chicken skin’, psoriasis, and general rashes. 

Acne can be evidence of an imbalance of zinc within the body as well as poor glycemic control. Both of these can be mediated by eating a diet rich in whole foods such as whole grains, beans and legumes, fruits, vegetables, nuts, seeds, and lean proteins. Diets rich in fiber are excellent for glycemic control. Aim for 8-10 grams of fiber per meal totaling 24-30 grams per day. Men can benefit additionally by reaching higher intakes of fiber, specifically from grains, fruits, and whole grain-based cereals when it comes to the risk reduction for colorectal cancer and adenomas. 

Another factor influencing the presence of acne is dairy in the diet. Dairy is inflammatory in nature for most people and the inflammation often manifests as skin issues such as acne. Acne around the mouth and chin can indicate hormonal issues, some of which can also be attributed to the hormones given to dairy cows and the natural hormones in dairy meant for calves to ingest and mature into adult cows. This increases growth hormones that have a positive effect on the presence of acne due to increasing the production of sebum, the oily secretion that can clog pores. Opting for dairy alternatives is a great option for most people.

Follicular keratosis, commonly referred to as ‘chicken skin’ or ‘strawberry skin’ manifests as tiny bumps on the back of the arms and or legs. These bumps are the result of the hyperkeratinization of pores, and the formation of a keratin ‘plug’ over the hair follicle. This might be caused by an essential fatty acid deficiency or a vitamin A deficiency. Eating a diet rich in colorful fruits and vegetables will provide natural vitamin A, specifically those that are red, yellow, and orange. Essential fatty acids can be consumed by adding some freshly ground flaxseed on top of meals or into smoothies. Chia seeds are another great option as they boast good amounts of fiber and protein as well. Using extra virgin olive oil in salad dressings is a great option as well. It’s important to note that consuming fried foods and foods containing hydrogenated or partially hydrogenated oils can lead to an essential fatty acid deficiency, even if you are consuming those good fats. The hydrogenated fats clog up the enzymes needed to metabolize the good fats, therefore the body is taking them in, but is unable to use them. 

Dry skin is a common issue and can often be solved with adequate hydration and the consumption of adequate essential fatty acids as well. If a condition such as psoriasis is present, this can be an indication of a variety of imbalances within the body. Psoriasis is characterized as the buildup of skin cells on the surface causing red scaly patches that are often itchy and uncomfortable. This commonly affects the knees, elbows, and scalp, although it can spread anywhere in the body. It has been observed to have a strong genetic link, but diet, lifestyle, and environmental factors can play into this also. Impaired digestion has been seen to influence psoriasis, specifically the poor digestion of proteins. Optimizing digestion is vital for maintaining a healthy body both inside and out. 

General and unexplained rashes are typically indicative of leaky gut or intestinal permeability. This means that food particles are getting past the lining of the gastrointestinal lining and into the bloodstream, eliciting an immune reaction by the body that can manifest as a rash. This can also manifest as brain fog, headaches, inflammation in the joints, and more. It is important to remember that not everyone is affected in the same way even if the root cause is the same. 

Hair growth and strength is another way for health practitioners to tune into whether or not someone might be experiencing nutritional deficiencies. Iron deficiency is one of the most common nutritional issues when it comes to hair loss. Those who follow vegan and vegetarian diets are at an increased risk for this and should consult a healthcare provider when determining the need for supplementation. Those with malabsorption issues such as celiac disease or those on medications for acid reflux are also at risk for poor absorption due to the change in the acidity of stomach acid. 

Another factor in hair health and growth is zinc. Zinc is an essential mineral needed for hundreds of metabolic processes within the human body. It is involved in the transcription and gene expression and the process of hair follicle generation. Zinc is found in many foods, but the ability to absorb and use it is higher in meat than vegetables. Beans and whole grains contain phytates that bind to zinc and make it harder to absorb. This combination puts vegans and vegetarians at an increased risk for zinc deficiency as well. Prolonged high dosing of zinc can deplete another important mineral, selenium. Always consult a healthcare professional before beginning any supplement regimen. 

Last but not least, we come to one of the most popular hair, skin, and nail supplements on the market: biotin. Biotin, also known as B7 or Vitamin H to some, has been widely marketed for its effect on growing hair. All B vitamins work in a complex and for most should be taken as such. Think of B vitamins as a family. When one member of the family is absent or lacking, the whole family cannot function as well as if all members were present and contributing. Biotin is important for many functions in the body including the breakdown of proteins and amino acids as well as the proper function of enzymes needed for fatty acid metabolism. Fatty acids are important for the hair, skin, and nails. Biotin deficiency is uncommon and is typically only seen in those with absorption issues such as IBD, those who chronically use antibiotics, those who consume large amounts of raw eggs, and those who consume excess alcohol. 

If you are experiencing any of these physical signs of imbalance, we recommend consulting with one of our functional medicine specialists. Not sure what vitamins and minerals you might be deficient in? Contact us to run a full micronutrient panel and see where you might need a  supplement of vitamins to get you back to feeling your best! Fight Nutritional Deficiency with us at Specialized Therapy Associates and Fx Med Centers. 

References

Baldwin, H., & Tan, J. (2021). Effects of Diet on Acne and Its Response to Treatment. American Journal of Clinical Dermatology, 22(1), 55–65. https://doi.org/10.1007/s40257-020-00542-y

Basavaraj, K. H., Seemanthini, C., & Rashmi, R. (2010). Diet in Dermatology: Present Perspectives. Indian journal of dermatology, 55(3), 205–210. https://doi.org/10.4103/0019-5154.70662

Lipski, E. (2020). Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion. McGraw-Hill.

Maxfield L, Crane JS. Zinc Deficiency.

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The post Nutritional Deficiency and The Cues from Your Body appeared first on Specialized Therapy.

Let’s think about some of our most prized possessions for a moment: our cars. Whether you’re driving around in a Ferrari or a Ford, your car is probably very important to you! We wouldn’t put diesel fuel into a gas-powered engine and expect it to run well, right? If you are not fueling your body with whole foods such as fruits, vegetables, whole grains, healthy fats, lean proteins, beans and legumes, and adequate amounts of water you might be shorting yourself in the vitamin and mineral department. 

Vitamins and minerals, also known as micronutrients, are needed for all processes in the body from bone and tissue formation to the transmission of nerve impulses through the body. Your metabolism and ability to use food as energy are dependent on your body having enough of certain vitamins and minerals to act as catalysts for these millions of internal chemical reactions. Think of your body as one big science fair where all kinds of different reactions are happening all at once in all parts of your body all of the time — cool right?! 

Let’s go over some of our most in-demand vitamins and minerals:

1) Magnesium

Magnesium is the sixth most abundant element on Earth. It is necessary for over 300 biological processes within the human body, yet it’s one of the most common deficiencies affecting approximately 75% of Americans. Adult men need approximately 420 mg/day and women 320mg/day. What does this look like in a day of eating? 

• ½ cup all-bran cereal for breakfast with 1 banana = 126 mg
• 1 cup brown rice with ½ cup cooked frozen spinach and 4 oz salmon = 195 mg
• ½ cup cooked swiss chard with ½ cup chickpeas topped with ½ oz slivered almonds and 3 oz chicken = 263

 → DAILY TOTAL: 584 mg!

If you are focusing on eating a well-balanced diet rich in whole foods you are likely doing well in the magnesium department!

Magnesium is responsible for energy production inside each one of your 30 trillion cells. Responsibilities also include the synthesis of our own antioxidant production which prevents inflammation from building up within our bodies. Antioxidants also fight off cancer cells and prevent free radicals from doing damage to our DNA. Free radicals come from all kinds of places such as foods, environmental pollution, stress, etc. Magnesium is also needed for the structural integrity of bones, teeth, cell membranes, and chromosomes. Finally, cell signaling and cell migration can be affected by a lack of magnesium. 

Symptoms of deficiency include weak bones, muscle weakness, and spasms, gastrointestinal issues, cardiovascular issues such as irregular heartbeats and high blood pressure, migraines, and mental health conditions such as anxiety, depression, panic attacks, irritability, and difficulty concentrating.

Foods that are rich in magnesium: Green leafy vegetables, unrefined whole grains such as oats and barley, nuts, beans (navy, pinto, kidney, and garbanzo), seafood, and chocolate (yes, that’s right). 

Now Trending: If you’ve been on the famous TikTok app recently you might have seen the videos of people putting aesthetically pleasing green chlorophyll drops in their water. Green leafy vegetables contain chlorophyll. Chlorophyll is a pigment that allows plants and algae to trap light at specific wavelengths. At the center of this pigment is a magnesium molecule, hence why green leafy vegetables are such a great source of magnesium! Keep in mind that naturally occurring chlorophyll is fat-soluble, meaning that we can absorb and store it more efficiently. Naturally occurring chlorophyll is changed into a water-soluble form called chlorophyllin to make drops and supplements such as the ones in the videos. To do this, changes are made to the pigment. The magnesium at the center of the pigment is swapped for a copper atom. This is a semi-synthetic form with added sodium copper salts made from chlorophyll. So, what’s the verdict? Chlorophyll drops (AKA chlorophyllin) have some benefits such as they do still boast antioxidant properties. From a nutritionist’s standpoint — food first! With no tolerable upper limit, chlorophyllin drops are likely safe, but in most cases unnecessary. Keep in mind that there is a tolerable upper limit for copper and too much copper can cause issues within the liver. The benefits many people see from adding this to their regimen most likely come from simply drinking more water, not what’s in the water!

 Always consult your doctor before adding a new supplement, especially if you are pregnant or breastfeeding. 

2) Vitamin D

Vitamin D is one of the most underrated components of optimal physical and mental wellbeing. It’s no coincidence that each of the human body cells is equipped with a Vitamin D receptor (VDR) within the nucleus. Vitamin D plays an active role in managing healthy blood pressure, having a strong immune system, building and maintaining strong bones, proper functioning of the nervous system, healthy cell formation, and may even play a role in insulin secretion in humans, although the data is limited. 

Deficiency is common with approximately 1 billion people worldwide considered deficient while 50% of the population is Vitamin D insufficient. Deficiency is generally defined as levels less than 20ng/mL and insufficiency is less than 30ng/mL. Functional medicine doctors and practitioners prefer to see levels within the 50-70ng/mL range. These levels not only prevent disease but also promote wellness and longevity. 

A diet rich in foods such as wild-caught salmon, mackerel, sardines, eggs, and mushrooms will boast good amounts of Vitamin D. We can also synthesize Vitamin D from the sun. Getting enough sun to turn the skin a slight pink color is an indication that the body is making Vitamin D. The sunlight triggers the skin to produce prohormone Vitamin D and it is then sent to the liver to be turned into its active form where it can then be used throughout the body. 

Those with darker skin tones or those who are typically covered when in the sun are at an increased risk for Vitamin D deficiency. This is most commonly seen in those of African American, Latino, and Middle Eastern descent as well as the elderly population. When opting for a vitamin D supplement, look for a Vitamin D3 + K2 for the most bang for your buck! 

3) Selenium

Selenium is a mineral that is often overlooked as well when it comes to feeling your best. This mineral is responsible for the proper functioning of selenoproteins, which regulate antioxidant function, healthy sperm and reproduction, thyroid function, and muscle metabolism. When it comes to feeling your best, selenium is important as the enzyme that converts thyroid hormone T4 to T3 is a selenium-dependent enzyme. 

The thyroid gland is responsible for controlling the body’s metabolic rate, and poor thyroid function can manifest as low energy, weight gain, trouble losing weight, and temperature dysregulation. Those who are deficient are more likely to respond poorly to psychological stressors making this an important mineral for anyone with a high-stress life or anyone with anxiety or depression.

The deficiency of selenium can exacerbate iron and vitamin E deficiency, leading to even more symptoms such as inflammation, low energy, anemia, poor oxygen saturation, and more. Vitamin E and selenium work in complementary interaction with one another, meaning that high levels of one can mask a deficiency in the other. Eating a diet rich in both can ensure proper levels. Selenium is found in organ meats, seafood, grains, brazil nuts, and some plants. 

Brazil nuts definitely give you the most bang for your buck at 989% Daily Value for a serving of 6-8 nuts! Make it a daily habit to have 2-3 and you should be getting more than enough each day. 

Not sure what vitamins and minerals you might be deficient in? Contact us to run a full micronutrient panel and see where you might need a  supplement of vitamins to get you back to feeling your best!

References

Higdon, J., & Drake, V. J. (2012). An evidence-based approach to vitamins and minerals health benefits and intake recommendations. Stuttgart: Thieme.

Linus Pauling Institute. (2021) Chlorophyll and chlorophyllin. Retrieved from https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/chlorophyll-chlorophyllin

Office of dietary supplements – selenium. (2021, March 6). Retrieved May 22, 2021, from https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency.

The post Do Vitamins = Vitality? 3 Key Vitamins for Health first appeared on Specialized Therapy.

The post Do Vitamins = Vitality? 3 Key Vitamins for Health appeared first on Specialized Therapy.

Carbohydrates are often demonized by the media and diet culture as being a source of weight gain. Low-carb diets are more popular than ever. It started with the rise of the Atkins diet in the early 2000s, and by the time that fizzled out the Keto diet came to fame in 2013. Are carbs really the enemy that we have made them out to be? Let’s find out.

Carbs are often avoided by many who are wanting to lose weight. This usually involves skipping processed and simple carbs such as pasta, bread, cookies, cake, donuts — you get the point. However, carbs are virtually impossible to avoid as an entire macronutrient category. They are found in all plant foods including fruits, vegetables, whole grains, nuts and seeds, beans, and legumes. They are also found in dairy products — the only animal food containing carbohydrates in the form of sugars (i.e., lactose). 

Processed carbohydrates are detrimental to our health when consumed on a long-term basis as they often contain high amounts of added sugars, fat, and preservatives. They typically spike blood sugar and over time, erratic blood sugar levels can lead to prediabetes and diabetes, hormone dysregulation, fatigue, weight gain, brain fog, and more. Unprocessed and unrefined carbs in the forms of whole grains, fruits, vegetables, nuts, seeds, beans, and legumes are foods that will digest slowly and allow for a steady supply of energy, avoiding those drastic highs and lows in blood sugar. These foods are typically also rich in fiber as well as carbs.

Let’s look at the 4 different categories of processed foods:

1. Unprocessed or minimally processed foods are slightly altered for the main purpose of preservation without altering the nutritional content of the food. This includes cleaning or removing inedible parts, refrigerating, pasteurization, fermentation, freezing, and vacuum sealing. This category includes many fresh fruits and vegetables, whole grains, nuts, meats, and milk. 
2. Processed culinary ingredients are ingredients derived from a minimally processed food by pressing, refining, grinding, or milling. They are used as ingredients in preparing meals or dishes. Some examples include oils made from seeds, nuts, or plants or flours made from whole grains. These items are typically not eaten on their own.
3. Processed foods are foods that have added salt, sugars, or fats. This includes some canned fruits and vegetables, cheeses, and fresh bread. These foods can be eaten without further preparation and are made from at least 2 or 3 ingredients. 
4. Ultra-processed foods are foods that have the same qualities as processed foods but also have added colors, preservatives, and flavors.  They are more shelf-stable and palatable due to the preservation of tastes and textures through added ingredients. Some examples are chips, cookies, crackers, cereals, lunch meats, and frozen meals. 

Due to the way most food is processed — generally, the more processed the food is, the less of its original benefits it is able to maintain. This includes the loss of vitamins, minerals, and fiber as well as the addition of salt, sugar, fat, preservatives, colors and dyes, and more. 

Food for Thought:

Brown rice is a whole grain that would fall into the unprocessed/minimally processed food category. When brown rice is stripped of the husk, bran, and germ to leave the starchy endosperm we get white rice. This is still a minimally processed food on its own, but when you buy something such as a white rice kit that comes with a spice packet or flavor packet such as Rice-A-Roni, becomes an ultra-processed food. This is a great example of minimally processed food not being the best option and how a minimally processed food can become an ultra-processed food with the addition of a spice or flavoring packet.

Fiber is needed for healthy digestion and elimination. Fiber also acts as a prebiotic; this feeds the good bacteria in our microbiome. Your microbiome is the trillions of bacteria that live in your digestive tract. By feeding these good ‘gut bugs’ they repay us by producing things like:

• Short-chain fatty acids — SCFAs for short, these molecules are vital for maintaining the health and integrity of the gut lining. These are the preferred fuel source for colonocytes AKA the cells that line the inside of your intestines. Unhealthy or weak intestinal walls can lead to issues related to food sensitivities, vitamin and mineral deficiencies, autoimmune diseases, and more.
• Vitamin K — Vitamin K is synthesized within the GI tract, specifically in the large intestine.  Specific bacteria synthesize Vitamin K2 and this vitamin is used in the body for blood clotting and coagulation.
• Vitamin B1— B vitamins are water-soluble, meaning that we do not have the ability to store them within the body as efficiently as fat-soluble vitamins A, D, E, and K. Those of us who are under high stress, taking certain medications, or lacking a diverse diet burn through these B vitamins even faster than usual. Approximately half of the microbes in your microbiome are able to produce thiamin (B1) from scratch using protein building blocks.

How do carbs benefit our mental health? 

Well, some of the most important hormones and neurotransmitters for optimal mental health are also synthesized in the GI. Chemicals such as serotonin (the happy hormone) are synthesized there. The brain and gut have a deep connection that many people do not recognize. There is bidirectional communication between the two through the vagus nerve, immune system, SCFA production, and more. What does this mean? It’s a two-way street. The gut communicates to the brain and the brain to the gut. This is why many people with conditions such as anxiety experience digestive issues. 

If you or someone you know has ever taken medication for depression, there’s a good chance it was as SSRI (selective serotonin reuptake inhibitor). Many people fail to see that without serotonin readily available to reuptake, the patient will get little effect from this medication. Eating a diet rich in complex carbohydrate-rich foods such as fruits, vegetables, whole grains, nuts, seeds, beans, and legumes will feed those good bacteria with fiber and they will benefit you right back.

Sarah’s Story:

Sarah was suffering from anxiety and mild depression and was seeking to try some natural remedies. She had learned about the importance of the microbiome and was looking to focus on this area of her health to help improve her symptoms.  She was taking a high-quality probiotic but saw little improvement.  Upon consulting a nutrition professional, she was guided in switching up her diet to remove processed and ultra-processed foods, inflammatory foods, and foods that came back as reactive on her food sensitivity test. She replaced many of the packaged and prepared foods she was having with unprocessed and minimally processed options. In just a short time she experienced mental clarity, her skin improved, her digestion was better than ever, and overall, she was feeling so much better. By feeding those good ‘gut bugs’ she was able to reap the benefits of the high-quality probiotic because she was not only repopulating with beneficial bacteria but also giving them the food that they want and need to benefit us in return. Sarah now maintains a diet rich in fruits, vegetables, whole grains, lean proteins, nuts, seeds, beans, and legumes. She has seen the value and importance of whole foods, fiber, and taking care of her microbiome through food.

If you are interested in learning more about the interplay between nutrition and mental health, please contact us at 201-488-6678 or visit https://www.specializedtherapy.com/. We look forward to speaking with you!

Bastiaanssen, T., Cowan, C., Claesson, M. J., Dinan, T. G., & Cryan, J. F. (2019). Making Sense of … the Microbiome in Psychiatry. The international journal of neuropsychopharmacology, 22(1), 37–52. https://doi.org/10.1093/ijnp/pyy067

Kazemian, N., Mahmoudi, M., Halperin, F., Wu, J. C., & Pakpour, S. (2020). Gut microbiota and cardiovascular disease: opportunities and challenges. Microbiome, 8(1), 36. https://doi.org/10.1186/s40168-020-00821-0

Putnam, E. E., & Goodman, A. L. (2020). B vitamin acquisition by gut commensal bacteria. PLoS pathogens, 16(1), e1008208. https://doi.org/10.1371/journal.ppat.1008208

Swann, O. G., Kilpatrick, M., Breslin, M., & Oddy, W. H. (2020). Dietary fiber and its associations with depression and inflammation. Nutrition reviews, 78(5), 394–411. https://doi.org/10.1093/nutrit/nuz072

The post Are Carbs Good for our Mental Health? first appeared on Specialized Therapy.

The post Are Carbs Good for our Mental Health? appeared first on Specialized Therapy.

Olive oil is a staple of the heart-healthy Mediterranean diet and for good reason!

Enjoyed liberally in Mediterranean cuisine and around the world, olive oil is frequently used on cold salads, to cook with, and for dipping fresh bread. Not only does it satisfy the senses with its peppery taste and fruity aroma, but it also offers an impressive nutrient profile. Olive oil is composed of antioxidants and polyphenols that help lower inflammation as well as monounsaturated fats which help increase and enhance the function of “good” HDL cholesterol in the body (1).

All in all, olive oil consumption has a net protective effect on our health and its consumption is strongly associated with improved cholesterol levels and reduced risk for cardiovascular disease (1, 2).

So, what’s the problem? Why is your olive oil doing more harm than good!

What if I told you that the true health benefits of olive oil were virtually nonexistent in our commercial food supply? That would be a bit shocking, right? Especially given its historical classification as a heart-healthy fat. Sadly, we’ve been misguided- and it’s not at the fault of the consumer. Olive oil is one of the most adulterated food products in the world (3,4,5). Meaning, it’s fraud.

Before we continue, let’s get one thing straight. We need to define the difference between virgin olive oil and refined olive oil. The virgin type, or “natural olive oil”, mechanically extracts oil from olives without altering its sensory profile (fruity taste and smell, green pigment) and fat composition. Extra virgin olive oil falls under this category and must meet a set of quality standards for fat and sensory profiles. Refined olive oil, or “pure olive oil”, goes through a refining process that uses heat and chemical extraction which alters its sensory profile and fat composition (5).

Extra virgin olive oil is the only type of olive oil that must pass a certain set of quality standards set by the International Olive Oil Council (IOC); whereas the term “olive oil” is unregulated by the FDA and can be used to label any type of oil (5). Currently, there are no laws in place that screen for imported olive oil authenticity, and the FDA doesn’t mandate quality testing and approval by the IOC. Due to the economic costs of growing and producing olive oil and the unpredictability of harvest yields (inclement weather and pest contamination), olive oil producers have gone to great lengths to turn a profit.

Lack of international regulation has given exporters the chance to dilute their olive oil with cheaper vegetable seed or nut-based oils like canola, rapeseed, sunflower, soybean, and hazelnut oil (5,6). Failure to recognize and establish formal regulations and testing of imported olive oil has resulted in an estimated 69% adulteration rate in the United States’ supply (5).

Furthermore, IOC test methods aren’t 100% accurate at detecting fraudulent oil so producers can get away with labeling their faulty products as “olive oil” and “extra virgin olive oil”. Manufacturers are mislabeling their vegetable oil blends as olive oil to exploit its health benefits without any lawful repercussions. They are banking on the fact that consumers will purchase a bottle solely based on the olive oil label and are unaware of the adulteration process (5).

This is a slippery slope, with numerous reported incidents of death from adulterated oil over the past 30 years. In Spain, 600 people died due to the mislabeling of olive oil as a result of consuming contaminated canola oil intended for industrial use labeled and sold as “olive oil”, the worst outcome of oil adulteration history (5).

To add insult to injury, vegetable seed oils are deleterious to human health when consumed in excess (6). Vegetable seed oils contain high levels of omega-6 fats which can promote a pro-inflammatory state without proper intake of anti-inflammatory omega-3 fats to counterbalance it (6). So, to the uninformed consumer who is most likely purchasing olive oil in the spirit of making a health-conscious decision, this is an absolutely detrimental and devastating truth.

Don’t be fooled!

Here are clues to look out for when purchasing olive oil that are dead giveaways that it is NOT 100% real.

• Any “light” olive oil blends and transparent containers. Real Olive Oil must be in a dark container.
• Avoid products with consumer buzzwords like “imported from Italy”, “all-natural”, “pure”, or “premium”
• Check for a seal of approval from the California Olive Oil Council, International Olive Oil Council, or North American Olive Oil Association (NAOO). These are accredited institutions that screen for fraudulent olive oil. If it lacks one, the bottle is fake.
• Look for a “Harvest Date” on the back of the bottle. If it lacks one, the bottle is fake.
• Look for sensory cues- olive oil should taste bitter and peppery and should be green. If the taste is off, the oil inside is not genuine.

Here are some trustworthy brands that have the IOC or related accreditation body seal of approval:

Bragg’s Organic Extra Virgin Olive Oil, California Olive Ranch Extra Virgin Olive Oil, Colavita Premium Selection Olive Oil, Filippo Berio Extra Virgin Olive Oil, Goya Extra Virgin Olive Oil, Whole Foods Market Extra Virgin Olive Oil

For more articles like “Why is your olive oil is doing more harm than good” please read the STA Blog and subscribe to our newsletter!

References:

1. Tsartsou E, Proutsos N, Castanas E, Kampa M. Network Meta-Analysis of Metabolic Effects of Olive-Oil in Humans Shows the Importance of Olive Oil Consumption With Moderate Polyphenol Levels as Part of the Mediterranean Diet. Front Nutr. 2019;6:6. Published 2019 Feb 12. doi:10.3389/fnut.2019.00006
2. Guasch-Ferré M, Liu G, Li Y, et al. Olive Oil Consumption and Cardiovascular Risk in U.S. Adults. J Am Coll Cardiol. 2020;75(15):1729-1739. doi:10.1016/j.jacc.2020.02.036
3. Moore JC, Spink J, Lipp M. Development and application of a database of food ingredient fraud and economically motivated adulteration from 1980 to 2010. J Food Sci. 2012;77(4):R118-R126. doi:10.1111/j.1750-3841.2012.02657.x
4. Jing Yan, Sara W. Erasmus, Miguel Aguilera Toro, Haixin Huang, Saskia M. van Ruth. Food fraud: Assessing fraud vulnerability in the extra virgin olive oil supply chain. Food Control. 2020; (111). https://doi.org/10.1016/j.foodcont.2019.107081.
5. https://www.herbalgram.org/media/15128/bapp-babs-oliveoil-cc20-102020-v2.pdf
6. DiNicolantonio JJ, O’Keefe JH. Importance of maintaining a low omega-6/omega-3 ratio for reducing inflammation. Open Heart. 2018;5(2):e000946. Published 2018 Nov 26. doi:10.1136/openhrt-2018-000946

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BPA: a chemical that plays a role in more than just plastic, but a hormone too!

By now, we’ve all heard about BPA, right? If not, you’re in the right place! In this article, you’ll learn about the history of BPA as a toxin, why it proposes a threat to you and your family’s health, and strategies on how to reduce your exposure.

BPA is an abbreviation for bisphenol A- a chemical used to make hard plastics that are used in many things, from plastic bottles to Tupperware containers to plastic toys to the lining of food and beverage cans. It’s even in thermal paper receipts! BPA permeates our industrialized world, food supply, and modern-day lifestyle.

BPA was first synthesized by chemists 130 years ago. It wasn’t until the 1930s that scientists discovered it had estrogen activity in the body (1). Upon this discovery, BPA was intended to be used as an estrogen replacement drug until a more potent synthetic hormone was invented (1). However, BPA didn’t go anywhere… it found its new role in the future of plastics (1). BPA was first used in the epoxy lining of cans, metal piping, adhesives for flooring and sealing teeth and eventually made its way into plastics in the late 1950s.

In 1958 the FDA passed the Federal Food, Drug, and Cosmetics Act in an attempt to regulate chemicals added to packaged foods. Since BPA was only thought to make its way into food and beverages through leaching of epoxy resin from the lining in cans and showed no indication of being harmful to humans, there was no regulation of BPA in our food supply until 1988.

In 1993 BPA’s estrogenic activity was brought back into the limelight. For the first time, it was proposed as a threat to human health as an endocrine disruptor, meaning it disrupts normal hormonal function, processing, and transmission in the body. Throughout the late 1990s and early 2000s plastic became a political battle with industry lobbyists trying their best to bury the evidence that BPA was, in fact, harmful to human health. By 2005 there were 115 studies on BPA exposure and 90% of them found dangerous health effects of BPA, especially in infants and children. Not surprisingly, the 10% of studies that didn’t find an effect were funded by the plastic industry (2). Major concerns were expressed regarding findings of impaired fetal prostate and mammary gland development, disruption of chromosome alignment in developing eggs, immune system impairment, as well as metabolic and neurological abnormalities (1,2).

Fast forward to 2008 and The Center for the Evaluation of Risks to Human Reproduction released a final report on BPA stating that “the possibility that bisphenol A may alter human development cannot be dismissed”, and that there is “some concern for the effects on the brain, behavior, and prostate gland in fetuses, infants, and children at current human exposure to BPA” (3). Following this report, six of the major baby bottle producers announced the removal of BPA from their products; and in 2012 the FDA finally banned the use of BPA in baby bottles, sippy cups, and epoxy resin in infant formula packaging (4).

However, this chemical is still present and allowed in teethers and children’s play toys. Despite the growing evidence that BPA is harmful in young children, the Toy Association still considers it safe and allows it to be in toys and game products (5).

Today, hundreds of research studies show a relationship between BPA and an increased risk for behavioral disorders like ADHD, anxiety, depression, and aggression in children (6,7).

What’s more, is that the BPA levels originally recognized as safe for human ingestion by the FDA may not be as safe as originally intended. BPA has shown to interact with and bind to thyroid hormone receptors and could play a role in autoimmune thyroid disease (8). Furthermore, BPA has shown to be an obesogenic toxin and is linked to diabetes, weight gain, heart disease, liver inflammation, cancer, and infertility. Disturbingly, a nationwide study found that 89% of individuals ages 6 years and older had detectable levels of BPA in their urine (9).

Here are some actions you can take to minimize your family’s and your own BPA exposure:

1. Only purchase baby toys, canned foods (soup, soda, sparkling water, beans, vegetable cans), and Tupperware containers that say “BPA-free” on the label.
2. Drink from a reusable stainless steel or glass water bottle instead of plastic ones (this is also better for the environment, so it’s a win-win).
3. Don’t microwave leftovers in plastic containers, BPA and other plasticizers (like phthalates) can leak into your food. Instead, transfer the contents to a glass or ceramic bowl or heat on a stovetop if possible.
4. Skip the receipt! This will do you and your cashier a favor for reducing toxic BPA (and its cousin BPS) exposure from thermal receipt paper. Simply touching receipts (also boarding passes, tickets) with your hands is enough to absorb it through the skin. Ask for an emailed or text receipt instead! If you need to handle a receipt, wash your hands with soap and water as soon as possible!

These are actions you can take to reduce your BPA exposure! If you have any questions on the impact this chemical has on you or your child’s health, click here and submit a question to our “Ask a Therapist” column and we can answer it in our next newsletter!

These are actions you can take to reduce your BPA exposure right now! If you have any questions on the impact this chemical has on you or your child’s health, click here and submit a question to our “Ask a Therapist” column and we can answer it in our next newsletter!

References:

1. Vogel SA. The politics of plastics: the making and unmaking of bisphenol a “safety”. Am J Public Health. 2009;99 Suppl 3(Suppl 3):S559-S566. doi:10.2105/AJPH.2008.159228
2. vom Saal FS, Hughes C. An extensive new literature concerning low-dose effects of bisphenol A shows the need for a new risk assessment. Environ Health Perspect. 2005;113(8):926-933. doi:10.1289/ehp.7713
3. Shelby MD. NTP-CERHR monograph on the potential human reproductive and developmental effects of bisphenol A. NTP CERHR MON. 2008;(22):.
4. https://www.fda.gov/food/food-additives-petitions/bisphenol-bpa-use-food-contact-application
5. https://www.toyassociation.org/PressRoom2/IndustryStatements/statement-on-bisphenol-a.aspx#:~:text=It%20has%20been%20specifically%20chosen,items%20has%20been%20phased%20out.
6. Li Y, Zhang H, Kuang H, et al. Relationship between bisphenol A exposure and attention-deficit/ hyperactivity disorder: A case-control study for primary school children in Guangzhou, China. Environ Pollut. 2018;235:141-149. doi:10.1016/j.envpol.2017.12.056
7. Ejaredar M, Lee Y, Roberts DJ, Sauve R, Dewey D. Bisphenol A exposure and children’s behavior: A systematic review. J Expo Sci Environ Epidemiol. 2017;27(2):175-183. doi:10.1038/jes.2016.8
8. Eschler DC, Hasham A, Tomer Y. Cutting edge: the etiology of autoimmune thyroid diseases. Clin Rev Allergy Immunol. 2011;41(2):190-197. doi:10.1007/s12016-010-8245-8
9. Lakind, J.S., and D.Q. Naiman. 2008. Bisphenol A (BPA) daily intakes in the United States: estimates from the 2003-2004 NHANES urinary BPA data. Journal of Exposure Science and Environmental Epidemiology 18 (6):608-15.

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Your child’s favorite breakfast cereal could contain toxic pesticides!

Did you know that oats, rice, and wheat are major but lesser-known, sources of toxic pesticides?

The USDA Dietary Guidelines for Americans recommends that at least half of our dietary intake of grains be from whole grains as a part of a healthy diet¹. However, less than 5% of Americans meet the recommended dietary intake for whole grains (≥ 3 oz/day)¹. Contrarily, over 95% of Americans meet the recommended dietary intake of refined grains (≤ 3 oz/day)¹ mostly in the form of packaged and processed foods (i.e., white bread, white rice, cereal, pasta, cookies, cakes, bagels, doughnuts, crackers, chips). Refined grains are stripped of their outer bran and germ layers during manufacturing- the parts of the grain that contain the majority of its nutrients (fiber, vitamins, and minerals)- leaving behind the nutrient-depleted endosperm. This process makes refined grains far less nutritious than whole grains.

The Standard American Diet is heavily laden with processed foods made up of refined grains, sugar, salt, and fat. This combination of nutrient-poor, calorically dense ingredients may be why processed food consumption has been linked to the obesity epidemic² and an increased risk for other non-communicable diseases like diabetes, cancer, heart disease, and depression³.

Despite the USDA’s attempts to shift American plates to contain more whole grains, there is still nationwide overconsumption of refined grains. Why? Perhaps it’s due to the addicting nature of processed foods? Or that refined grains are cheaper and more accessible than whole grains? Or maybe it comes down to an education issue with less than half of low-income adults able to correctly identify whole grains from refined grains⁴.

In any case, processed food consumption keeps the demand for grains high. So high that the government pays farmers extra to grow wheat, corn, soy, rice, and oats in order to keep up with the demands of the market². As a result, monocropping, or only growing one crop at a time without rotation, has become a popular agricultural practice². Monocropping requires heavy pesticide application to kill any unwanted weeds or insects that may potentially contaminate crops, resulting in a streamlining of harvests².

Cue RoundUp, the most widely used pesticide in U.S. agriculture with 1.1 billion pounds applied annually⁵. The active component of Roundup, glyphosate, targets the shikimate pathway of weeds, insects, and fungi, the pathway responsible for their growth, abolishing them on the spot. Glyphosate is a water-soluble chemical that has made its way into our soil, food, air, and water supply. In 2015, the World Health Organization classified glyphosate as a neurotoxin, teratogen (a substance that may cause birth defects), and a “probable human carcinogen”⁶. Despite this, the EPA states glyphosate as having low toxicity for humans⁷ and U.S. regulators allow an acceptable daily intake of 1.75 mg/kg of body weight per day compared to the European Union which only allows 0.3 mg/kg of body weight per day⁸.

Glyphosate is sprayed directly on wheat and oats before harvesting to kill the crop and dry it out sooner than if the plant were to have died naturally⁹. In 2018, the Environmental Working Group tested more than a dozen brands of wheat and oat-based cereal products and found most samples exceeded the upper limit of “safe” glyphosate levels set by the EPA⁹. This is of special concern for 1- to 2-year-old children since they’re smaller and tend to consume oat and wheat-based cereal products often. The worst offenders were Quaker Old-Fashioned Oats (930 ppb), Quaker Oats Dinosaur Eggs (700 ppb), Cheerios Toasted Whole Grain Oat Cereal (497 ppb), and Lucky Charms (400 ppb)⁹.

Glyphosate has also been linked to disruption of the gut microbiome, autism, ADHD, birth defects, celiac disease, diabetes, depression, cancer, Parkinson’s, Alzheimer’s, dementia, obesity, and leaky gut¹⁰.  This proposes the question, is it the consumption of ultra-processed foods contributing to the exponential rise in chronic, non-communicable disease? Or is it the presence of glyphosate on our grains and in our food supply that we are encouraged to eat as a part of a healthy diet?

Regardless, to limit your and your children’s exposure to glyphosate opt for organic options and skip the non-organic packaged wheat, corn, soy, and oat-based cereal and processed food products! This way you can avoid toxic pesticides.

For more information on Toxic Pesticides, please visit us at Specialized Therapy Associates or call 201-488-6678 to book an appointment.

Tune into our next newsletter for part 3 of “Raising awareness: the dangerous truth behind the toxins present in our food supply”.

References:

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
2. Franck C, Grandi SM, Eisenberg MJ. Agricultural subsidies and the American obesity epidemic. Am J Prev Med. 2013;45(3):327-333. doi:10.1016/j.amepre.2013.04.010
3. Lane MM, Davis JA, Beattie S, et al. Ultraprocessed food and chronic non-communicable diseases: A systematic review and meta-analysis of 43 observational studies
   [published online ahead of print, 2020 Nov 9]. Obes Rev. 2020;10.1111/obr.13146. doi:10.1111/obr.13146
4. Molika Chea, Amy R Mobley, Factors Associated with Identification and Consumption of Whole-Grain Foods in a Low-Income Population, Current Developments in Nutrition, Volume 3, Issue 7, July 2019, nzz064, https://doi.org/10.1093/cdn/nzz064
5. Atwood, Donald, and Paisley-Jones, Claire. “Pesticides Industry Sales and Usage: 2008-2012 Market Estimates.” Environmental Protection Agency, 2017. Retrieved May 29, 2019, from https://www.epa.gov/sites/production/files/2017-01/documents/pesticides-industry-sales-usage-2016_0.pdf
6. https://www.who.int/foodsafety/faq/en/
7. https://www.fda.gov/food/pesticides/questions-and-answers-glyphosate#:~:text=Has%20the%20EPA%20established%20tolerances,from%200.1%20to%20310%20ppm.
8. https://oehha.ca.gov/media/dockets/8594/10069-dave_murphy_food_democracy_now/fdn_glyphosate_foodtesting_report_p2016_002a_0.pdf

9. https://www.ewg.org/childrenshealth/glyphosateincereal/#.W3Q-B9hKjEY
10. https://www.fs.usda.gov/nfs/11558/www/nepa/102900_FSPLT3_4047514.pdf

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The Food and Drug Administration and World Health Organization have classified heavy metals as toxic to human health because they interfere with normal physiologic function and cause an increased risk for cancer, dementia, neurotoxicity, kidney disease, liver disease, insomnia, emotional instability, depression, and in high enough doses, death (2,3,4).

Babies and children are even more susceptible to the dangerous health consequences of toxic heavy metal exposure because they are growing and developing at a rapid rate. Even low levels of toxic heavy metal exposure are linked to irreversible brain and developmental damage (1).  Research has shown that heavy metal exposure can cause a permanently reduced IQ and an increased risk for criminal and withdrawn behavior in children (1,5).

In November 2019, government officials requested internal documents from seven of the largest baby food and infant formula manufacturers in the U.S. based on studies that found high levels of toxic heavy metals in their finished products (6,7).

The brands under investigation included:

• Nurture, Inc. (makes Happy Family Organic and HappyBABY baby food)
• Beech-Nut Nutrition Company
• Hain Celestial Group (makes Earth’s Best Organic baby food)
• Gerber
• Campbell’s Soup (which makes Plum Organics baby food)
• Walmart (Parent’s choice)
• Sprout Foods, Inc. (Sprout Organic Foods)

Only four of the seven companies in question agreed to cooperate with the investigation (Nurture, Beech-Nut, Hain, Gerber) raising concern that the non-responders may have even higher levels of toxic heavy metals than their competitors.

All responding companies had arsenic, lead, and cadmium present in their baby food. Not all companies tested for mercury, but the ones that did had exceedingly high levels. On top of that, reports showed up to 91 times the arsenic level, 177 times the lead level, 69 times the cadmium level, and 5 times the mercury level allowed under existing regulations by the FDA and EPA.

How does something like this happen? Present-day industrialized food manufacturing processes raise the risk for heavy metal contamination in our food supply (including baby food!) through mechanical processing by means of heavy machinery or leakage from packaging materials (6).

What can you do to protect your child from heavy metal exposure in their baby food? Make your own! Making your own baby food is the best way to have control over your child’s exposure to heavy metals as well as know exactly what is going into their food from start to finish. Steaming fresh, organic fruits and vegetables (ex: apples, bananas, pears, peaches, sweet potatoes, carrots, peas) will retain nutrient quality and composition better than boiling. Puree cooked fruits and veggies with a small amount of water or breast milk until smooth and serve. Don’t add sugar, syrups, or artificial flavorings as these can be harmful to your child’s growth and development as well. Instead, try using cinnamon or mix in pureed sweeter fruits like apples or pears.

If you don’t have the time to make your baby’s food research baby food brands and infant formula that test for the presence of heavy metals, like Cerebelly.

Tune into our next newsletter for part 2 of “Raising awareness: the dangerous truth behind the toxins present in our food supply”.

Click here to sign up for the newsletter if you haven’t already!

1. https://oversight.house.gov/sites/democrats.oversight.house.gov/files/2021-02-04%20ECP%20Baby%20Food%20Staff%20Report.pdf
2. https://rarediseases.info.nih.gov/diseases/6577/heavy-metal-poisoning#ref_13375
3. Jan AT, Azam M, Siddiqui K, Ali A, Choi I, Haq QM. Heavy Metals and Human Health: Mechanistic Insight into Toxicity and Counter Defense System of Antioxidants. Int J Mol Sci. 2015;16(12):29592-29630. Published 2015 Dec 10. doi:10.3390/ijms161226183
4. https://www.fda.gov/food/chemicals-metals-pesticides-food/metals-and-your-food
5. Pan S, Lin L, Zeng F, et al. Effects of lead, cadmium, arsenic, and mercury co-exposure on children’s intelligence quotient in an industrialized area of southern China. Environ Pollut. 2018;235:47-54. doi:10.1016/j.envpol.2017.12.044
6. Vella C, Attard E. Consumption of Minerals, Toxic Metals and Hydroxymethylfurfural: Analysis of Infant Foods and Formulae. Toxics. 2019;7(2):33. Published 2019 Jun 8. doi:10.3390/toxics7020033
7. Gardener H, Bowen J, Callan SP. Lead and cadmium contamination in a large sample of United States infant formulas and baby foods. Sci Total Environ. 2019;651(Pt 1):822-827. doi:10.1016/j.scitotenv.2018.09.026

The post Toxic Heavy Metals in Baby Food – What To Do! first appeared on Specialized Therapy.

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This week is National Eating Disorder Awareness Week! Did you know that eating disorders are among the deadliest mental illnesses second only to opioid overdose? 10,200 deaths each year are the direct result of an eating disorder (1).

Some common myths surrounding eating disorders are:

1. “People who have eating disorders must be underweight”. Eating disorders look different for everybody and present themselves in many different ways. Less than 6% of people with eating disorders are actually diagnosed as being underweight (2). Just because someone doesn’t look physically sick, doesn’t mean they aren’t suffering.
2. “Only women can have eating disorders”. Men can have eating disorders, too, and the number of cases has increased in recent years. From 1999 to 2009 the number of men hospitalized for eating disorder-related causes increased by 53% (4). Males account for 25% of individuals with anorexia or bulimia eating disorders. Gay men represent almost half of men with eating disorders and are more likely to fast, vomit, or take laxatives or diet pills to control their weight (5).
3. “Eating disorders are a choice”. Eating disorders are serious mental illnesses, not lifestyle choices.

Click here to fill out our Eating Disorder Self-Assessment checklist.

If you feel like you or someone you know is suffering from an eating disorder, we are here to help! Our staff offers a unique holistic and integrative approach to eating disorder treatment using psychological therapy and a functional medicine approach to regain health.

Call 201-448-6678 to make an appointment or click here to enter your information and learn more about how our team can help!

By Taylor Groff, MS Functional Nutritionist

References:

1. Deloitte Access Economics. The Social and Economic Cost of Eating Disorders in the United States of America: A Report for the Strategic Training Initiative for the Prevention of Eating Disorders and the Academy for Eating Disorders.June 2020. Available at: https://www.hsph.harvard.edu/striped/report-economic-costs-of-eating-disorders/.
2. Arcelus, Jon et al. “Mortality rates in patients with anorexia nervosa and other eating disorders. A meta-analysis of 36 studies.” Archives of general psychiatry68,7 (2011): 724-31. https://doi.org/10.1001/archgenpsychiatry.2011.74
3. Zhao, Y., Encinosa, W. Update on Hospitalizations for Eating Disorders, 1999 to 2009. HCUP Statistical Brief #120. September 2011. Agency for Healthcare Research and Quality, Rockville, MD. http://www.hcup-us.ahrq.gov/reports/statbriefs/sb120.pdf
4. Hudson, J., Hiripi, E., Pope, H., & Kessler, R. (2007) “The prevalence and correlates of eating disorders in the national comorbidity survey replication.” Biological Psychiatry, 61, 348–358.
5. Eating Disorders in LGBTQ+ Populations. (2018, February 21). Retrieved February 22, 2021, from https://www.nationaleatingdisorders.org/learn/general-information/lgbtq

The post National Eating Disorder Awareness Week! first appeared on Specialized Therapy.

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Nourish Your Heart this Valentine’s Day with guidance from our team at Specialized Therapy Associates using our  Heart Healthy Eating Plan

With Valentine’s day right around the corner, it’s a perfect time to talk about nourishing your heart! What better way to nourish your heart than following a heart-healthy Mediterranean-style eating plan? Now, I know what you’re thinking… a Mediterranean diet? That’s old news! We’ve heard time and time again on the news, from our doctors, magazines, and media outlets that a Mediterranean diet has extraordinary health benefits. However, in a world flooded with diet culture propaganda, the Mediterranean diet has seemingly withstood the test of time and experts agree that the research on its cardiovascular benefits and disease prevention is indisputable!

Has anyone ever broken down the reasoning behind why the Mediterranean diet is best for long-term health? What exactly it consists of? Who exactly it benefits? How it lowers your risk of chronic disease? When in life you should follow it? And where you can find quality ingredients and easy recipes to make following it easier? Well, you’re in the right place for some evidence-based, research-backed answers! Read on to learn more about how a heart-healthy Mediterranean-style eating plan could benefit you and your loved ones this Valentine’s season, and always.

Why the Mediterranean diet? Research shows that following a Mediterranean-style eating plan significantly reduces your risk for heart disease¹, diabetes, cancer-related death, cardiovascular disease-related deaths, and death from any cause^1,2. A study published in the Journal of the American Medical Association, one of the most widely circulated medical journals in the world, found that eating more foods consistent with a Mediterranean-style was associated with a 28% reduced risk in cardiovascular events like heart attack and stroke³. The outcome was associated with less inflammation, better blood sugar levels, lower insulin resistance, and lower BMI^3,4.

What does it consist of? The Mediterranean diet includes healthy fats in the form of monounsaturated fats from olive oil, olives, nuts, seeds, avocados, and polyunsaturated omega-3 fats from fatty fish like salmon, sardines, herring, mackerel, and shellfish. The Mediterranean diet is rich in disease-fighting phytonutrients, or “plant nutrients”, and antioxidants from a diverse variety of fruits and vegetables, legumes, and whole grains.  It contains a moderate intake of dairy, chicken, cheese, and red wine, as well as very little intake of red meat and sweets, and little to no saturated fat, trans fat, and processed foods.

Who does the Mediterranean diet benefit? Although the Mediterranean diet is most well-known for its impact on disease prevention, it can benefit anybody regardless of age, race, sex, or gender.

Following a Mediterranean-style eating plan has also been shown to promote healthy aging. It has a beneficial effect on brain health and overall cognition⁶ by lowering the risk of Alzheimer’s disease and dementia⁷. In a Nurses’ Health Study, adherence to a Mediterranean diet resulted in a 46% higher chance of healthy aging, which was defined as being free from cancer, heart attack, coronary artery disease, congestive heart failure, stroke, diabetes, kidney disease, Parkinson’s, MS, and more⁸.

How does the Mediterranean diet lower your risk for chronic disease? One of the many ways a Mediterranean diet promotes longevity is by preserving telomere length⁹, the portion of our chromosomes that preserve DNA from damage when exposed to negative factors such as chronic inflammation, environmental toxins, or psychological stress.

Another way the Mediterranean diet protects against disease is through its emphasis on healthy fat intake. A study found that people at high risk for heart disease who went on a Mediterranean diet with ≥ 4 tbsp of extra virgin olive oil or nuts had a 30% lower risk for stroke after 5-years compared to those who followed a low-fat diet. This is because consuming olive oil and nuts is associated with improved HDL-C function, commonly referred to as the “good cholesterol” because it carries cholesterol away from arteries and back to the liver for excretion or re-use¹⁰. This lowers the risk of arterial blockage and promotes healthy blood flow, resulting in a reduced risk for heart attack and stroke.

Where can you find quality ingredients? The Mediterranean diet emphasizes eating a variety of plant foods to diversify your phytonutrient intake which gives your body a wide selection of disease-fighting nutrients! When optimizing the diversity of your plant food intake, it is best to consider purchasing whatever produce is in season. This way, you are sticking to the way our ancestors ate- whatever they could grow, which was dependent on the season.

For example, the wintertime is great for eating winter squash like acorn, butternut, pumpkin, delicata, kabocha, and spaghetti squash. Spring is a great time for asparagus, swiss chard, collard greens, apricots, mushrooms, onions, and artichokes. Summer is best for berries, corn, eggplant, watermelon, and peppers and Fall is best for apples, kale, carrots, celery, yams, pears, kale, and ginger. All of these foods are great ways to nourish your heart.

A great way to do this is to purchase from local farmers, farmer’s markets, or join your local Community Supported Agriculture program.

Finally, check out the Specialized Therapy Associates & FX Med Center Pinterest board for some healthy and delicious Mediterranean-inspired recipes!

If you wish to Nourish Your Heart further by improving your physical and mental health please call 201-488-6678 today to speak with our intake staff. Together we can nourish your heart, mind, and soul so you can live your best life!

References:

1. Fung TT, Rexrode KM, Mantzoros CS, Manson JE, Willett WC, Hu FB. Mediterranean diet and incidence of and mortality from coronary heart disease and stroke in women. Circulation. 2009 Mar 3;119(8):1093-100. doi: 10.1161/CIRCULATIONAHA.108.816736. Epub 2009 Feb 16. Erratum in: Circulation. 2009 Mar 31;119(12):e379. PMID: 19221219; PMCID: PMC2724471.
2. Lopez-Garcia E, Rodriguez-Artalejo F, Li TY, Fung TT, Li S, Willett WC, Rimm EB, Hu FB. The Mediterranean-style dietary plan and mortality among men and women with cardiovascular disease. Am J Clin Nutr. 2014 Jan;99(1):172-80. doi: 10.3945/ajcn.113.068106. Epub 2013 Oct 30. PMID: 24172306; PMCID: PMC3862454.
3. Ahmad S, Moorthy MV, Demler OV, et al. Assessment of Risk Factors and Biomarkers Associated With Risk of Cardiovascular Disease Among Women Consuming a Mediterranean Diet. JAMA Netw Open. 2018;1(8):e185708. doi:10.1001/jamanetworkopen.2018.5708
4. Shai I, Schwarzfuchs D, Henkin Y, Shahar DR, Witkow S, Greenberg I, Golan R, et al. Dietary Intervention Randomized Controlled Trial (DIRECT) Group. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. N Engl J Med. 2008 Jul 17;359(3):229-41. doi: 10.1056/NEJMoa0708681. Erratum in: N Engl J Med. 2009 Dec 31;361(27):2681. PMID: 18635428.
5. De Lorgeril M, Salen P, Martin JL, Monjaud I, Delaye J, Mamelle N. Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction: final report of the Lyon Diet Heart Study. Circulation. 1999 Feb 16;99(6):779-85. doi: 10.1161/01.cir.99.6.779. PMID: 9989963.
6. Loughrey DG, Lavecchia S, Brennan S, Lawlor BA, Kelly ME. The Impact of the Mediterranean Diet on the Cognitive Functioning of Healthy Older Adults: A Systematic Review and Meta-Analysis. Adv Nutr. 2017 Jul 14;8(4):571-586. doi: 10.3945/an.117.015495. PMID: 28710144; PMCID: PMC5502874.
7. Aridi YS, Walker JL, Wright ORL. The Association between the Mediterranean Dietary Plan and Cognitive Health: A Systematic Review. Nutrients. 2017 Jun 28;9(7):674. doi: 10.3390/nu9070674. PMID: 28657600; PMCID: PMC5537789.
8. Samieri C, Sun Q, Townsend MK, Chiuve SE, Okereke OI, Willett WC, Stampfer M, Grodstein F. The association between dietary plans at midlife and health in aging: an observational study. Ann Intern Med. 2013 Nov 5;159(9):584-91. doi: 10.7326/0003-4819-159-9-201311050-00004. PMID: 24189593; PMCID: PMC4193807.
9. Crous-Bou M, Fung TT, Prescott J, Julin B, Du M, Sun Q, Rexrode KM, Hu FB, De Vivo I. Mediterranean diet and telomere length in Nurses’ Health Study: population-based cohort study. BMJ. 2014 Dec 2;349:g6674. doi: 10.1136/bmj.g6674. PMID: 25467028; PMCID: PMC4252824.
10. Hernáez Á, Castañer O, Elosua R, et al. Mediterranean Diet Improves High-Density Lipoprotein Function in High-Cardiovascular-Risk Individuals: A Randomized Controlled Trial. Circulation. 2017;135(7):633-643. doi:10.1161/CIRCULATIONAHA.116.023712

The post Nourish Your Heart this Valentine’s Day first appeared on Specialized Therapy.

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