What to look for in a Omega 3 Supplement

What to look for in an Omega 3 Supplement

fish oil supplement

Fish oil is a rich source of EPA and DHA which are needed for our health for many reasons that will be listed in this article.  These needed nutrients are found in the fatty tissue of cold water, oily fish. These are essential fatty acids and the body cannot make them thus we need to get them from food or supplement (1)

It has only been in the past 15 years that the actions of EPA and DHA have come to be understood. (3)   Until now there is still more research on DHA than there is on EPA (2). Because of research we have a better understanding of how these fatty acids work in isolation and in combination. 

This article will discuss the benefits of both EPA and DHA and ways to get them in your diet including vegan sources. 

Do You Need More Omega 3 Essential Fatty Acids in Your Diet?

Most Americans are deficient in omega 3’s and instead consume an abundance of omega 6’s. While we need some omega 6’s in our diet, the current ratio contributes to inflammation and chronic disease. Add to that they most Americans are consuming their omega 6’s from processed, rancid oils instead of oils such as evening primrose. 

 

Signs you May Be Deficient in Omega-3 Essential Fatty Acids

  • Growth retardation
  • Behavioral changes
  • ADD
  • Poor motor coordination
  • Poor vision
  • Poor learning ability
  • Excessive blood coagulation
  • Edema
  • Weakness
  • High blood pressure
  • Inflammation
  • Tingling in the arms and legs
  • Low metabolic rate
(8)

Why You Need Both EPA and DHA

mom with baby

  • EPA

o   Products that contain more EPA than DHA have been shown to be beneficial for depression. Supplements that had a lower ratio or EPA to DHA were judged to be ineffective.  Studies that showed promise had used 1 gram of EPA daily. (2)

o   EPA may also be helpful for heart disease and may aid to lower triglyceride levels due to its anti-inflammatory effects. (2)

o   Children with development problems may benefit from a product containing only high amounts of pure EPA (3)

o   After the age of 5 the development of the brain and the central nervous system starts to reduce the body’s need for DHA and the need for EPA increases (3).

o   EPA has been shown to help children with academic performance, focus, attention and reducing aggression.  (3)

o   Dry skin, allergies and eczema can also benefit from EPA use as it will help to reduce inflammation.

o   EPA has been shown to reduce cognitive decline and dementia

o   Aids in joint health (4)

o   Regulates insulin levels (4)

o   In one study, those with increased anxiety were given 2 grams of EPA daily and there was a statistically significant reduction in anxiety compared to those in the placebo group.  (11)

o   Increased EPA may help you to handle stress and may improve mood in the general population.  (11)

 

  • DHA

o   DHA is needed for healthy brain development and for the aging brain.  Low levels of DHA have been associated with cognitive decline and Alzheimer’s Disease (6)

o   Children require DHA for growth and development

o   Once dementia has set in and there is brain damage, at this point DHA becomes important again.  Look for a product that contains 250 mg. of DHA. (3)

o   A 12- week study of DHA supplementation was found to improve blood flow to the brains of healthy young adults during cognitive tasks.  (6)

o   For women, low DHA is thought to be responsible in many cases of postpartum depression. (6)

 

  • EPA and DHA

o   Both are needed for pregnant women to ensure optimal brain and nervous system development of the fetus (1)

o   The average adult should look for a fish oil supplement containing 700-1,000 mg. of EPA and 200-500 mg. of DHA (1)

o   ADHD: children may benefit from one gram total

o   These long chain omega 3 fatty acids can affect metabolism of mood related neurotransmitters such as your serotonin and your dopamine.  Since both EPA and DHA have anti-inflammatory effects both can contribute to reducing depressive symptoms (6)

o   Both EPA and DHA have been shown to improve symptoms of Bipolar. (9) One study showed that omega 3 supplementations reduced mania and depression in youths with bipolar.  The dose in the study was 360 mg. EPA and 1560 DHA for 6 weeks. (10)

  • Bottom Line: for your health, you need to opt for a product that contains both EPA and DHA or eat fatty fish.

Food Sources

abstract-1238248_1280 (1)

If you want to avoid consuming fish oil, consume 3 ounces of fatty fish 3 times per week for general health.  Check your sources when buying fish as fish can be very contaminated.  A good place to look is www.seafoodwatch.org (for you sushi lovers, they also have a great list of which sushi options are the best and which to avoid)

 If I know I am going to eat, say salmon for dinner that night, I will skip taking my fish oil on that day. 

  • Wild caught Alaskan Salmon
  • Mackerel
  • Sardines (I like Wild Planet Brand)
  • Herring
  • Black Cod
  • Omega-3 enriched eggs
  • Anchovies
  • Cod liver oil

What If I have a Seafood Allergy?

If you have an allergy to shellfish, you may be able to still consume fish oil.  Fish allergies are typically a reaction to the proteins and thus a purified true fish oil should still be safe. (7)  But if you have a serious allergic reaction to fish such as anaphylactic shock, I would avoid fish oil to be safe and use non-fish sources instead. 

Plant sources

flax seeds

If you are a vegan or vegetarian (or have a fish allergy) and do not eat fish or take a fish oil supplement, you can take an algae supplement for your DHA.  But you will still need a source for your EPA. (4) 

You can get ALA from plant sources such as flax seeds and flax seed oil, walnuts, hemp, purslane and chia seeds but the conversion rate of ALA to EPA and DHA is small.  The conversion of ALA to EPA is anywhere from 3% to 20%. The proportion of ALA converted to DHA is small. (5) 

A study measuring blood EPA and DHA in a vegan population showed that 64 % had insufficient amounts and some were severely deficient.  This population’s intake of ALA was above the recommended intake as well.  (6)

We need an enzyme called Delta 6 Desaturase to make the conversion from ALA to EPA and DHA.  This conversion process can be blocked by alcohol, caffeine, high refined carb diet, trans fats and poor quality oils such as canola and vegetable oil, meds and street drugs, deficiencies of B6, B3, vitamin C, magnesium and zinc; toxins and certain conditions such as diabetes and aging.  (8)

A newer plant oil called Ahiflower oil from Buglossoides arvensis, has reportedly the highest level of non-GM omega-3 essential fatty acids.  The plant oil combines ALA with stearidonic acid.  The stearidonic acid converts EPA at a ratio of 30-35%.  This may be a good option to consider if you are a vegan or vegetarian.  (5). However, keep in mind what can block the conversion from plant oils into essential fatty acids. 

 

When to Use Caution

  • If you are going in for surgery stop taking fish oil supplements and tell your doctor of your supplements
  • If you have a fish allergy avoid all fish oil products to be safe
  • Fish oil supplements can affect blood clotting so if you are on a blood thinner, talk to your doctor first before supplementing.
  • If you are pregnant or breast feeding, research brands and where your fish is from to avoid contaminants.
  • Go slow when using fish oil as starting out on a high dose may cause stomach and digestive issues.  Start low and work your way up slowly
  • Always take fish oil with a meal that contains fat. It is best to take fish oil with your biggest meal of the day.  Since it is a fat soluble nutrient it needs fat in order for you to absorb and utilize it.

Bottom line

When choosing an essential fatty acid supplement, choose one that contains both EPA and DHA as you will benefit from having both.  Much of your brain is made up of DHA fats and EPA fats are found in every cell in your body. 

 

 

Resources

  1. https://ww.drweil.com/vitamins-supplements-herbs/vitamins/fish-oil-and-omega-3/
  2. http://ww.nutraingredients-usa-com/Researach/EPA-stands-alone-as-a-depression-fighter
  3. https://igennus.com/nutrition/omega-3-science/epa-vs-dha/
  4. https://www.totalwellnesschoices.com/algae-vs-fish-oil-supplements/
  5. https://www.nutraingredients-usa-com/Markets/Powerful-PUFAs-The-many-health-benefits-of-omega-3s/?
  6. https://uintacountyherald.com/article/omega-3-fatty-acid-good-for-adult-elderly-brain-health
  7. http://www.marksdailyapple.com/fish-allergies-omega-3/
  8. Bauman, E. & Friedlander, J. (2014) Foundations of Nutrition. CA: Bauman College   
  9. http://www.greenmedinfo.com/article/there-strong-evidence-omega-3-fatty-acids-have-beneficial-effect-bipolar-disorder
  10.   http://www.greenmedinfo.com/article/omega-3-polyunsaturated-fatty-acid-supplementation-associated-reduced-mania
  11. https://www.psychologytoday.com/blog/in-the-zone/201201/anxiety-and-omega-3-fatty-acids

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

Share this:Share on YummlyShare on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInShare on TumblrShare on VKShare on RedditEmail this to someonePrint this page

Increase of Arsenic in a Gluten Free Diet

Going Gluten Free

The Increase of Arsenic in a Gluten Free Diet

By Karen Brennan, MSW, NC, BCHN, Herbalist

brown rice

 

You may opt to go gluten free for various health reasons.  Avoiding gluten means avoiding gluten containing grains which are wheat, rye, barley, and spelt (and oats if it does not say gluten free). 

Many people who avoid these grains substitute with gluten free products. While I don’t recommend this substitution due to the still high processed carb and sugar content, there are also other reasons to be concerned.

Are you Getting too Much Arsenic in your Diet by going Gluten Free?

wheat-with x thru it

 

Many gluten free products contain brown rice and or white rice.   It is not so bad if you consume brown/white rice from time to time but if you eat gluten free products daily, chances are, you are consuming a lot rice.

  Some of these products contain 90 times more arsenic than what is allowed in drinking water.  Even low levels of arsenic can contribute to headaches, fatigue, brain fog, digestive issues respiratory illness and more.  Arsenic is found in brown rice at higher concentrations than what is found in white rice. Organic rice will contain arsenic too. 

Rice is grown in flooded fields and it absorbs more arsenic from the environment than any other crop.  Arsenic is a chemical element found naturally in our environment.  It is present in our soil, water and air.  Organic arsenic is used in pesticides and fertilizers.  When used this way, the arsenic can stay in the soil for years after crops are harvested.  For example, much of the rice harvested in the US is grown on former cotton fields where farmers used arsenic based pesticides to control weevils. 

Who Should Watch Their Arsenic Intake

Arsenic can accumulate in your hair, skin, nails and even in your internal organs. 

  • Pregnant women
  • Children and infants
  • People who eat a lot of rice
  • People who are on a gluten free diet

Symptoms of Arsenic Toxicity

(from low level, long term exposure (i.e.: gluten free diet))

This is not an exhaustive list but some of the more common/frequent symptoms

  • Nausea
  • Stomach pain
  • Diarrhea
  • Numbness of hands and feet
  • Higher rates of skin, bladder and lung cancer
  • Increase in heart disease
  • Skin and nail changes
  • Fatigue
  • Brain fog
  • headaches

How to Know if You Have High Arsenic Levels

Just because you are on a gluten free diet doesn’t mean you require testing.  This should be determined on an individual basis and is between you and your health care provider. 

On average, there is 10-20 milligrams of arsenic in the average human body.  Exceeding these levels can contribute to health problems.

  • Arsenic 24- hour urine test: this is the preferred test
  • Raid Urine Spot Test: this test is not as accurate
  • Blood Test: this can be used in conjunction with the 24-hour test and do monitor levels
  • Hair Mineral Analysis: You can request this test on your own and have your holistic nutritionist or ND go over the results with you.

How to Reduce Arsenic in Your Diet

 

  • Rice, wine and fruit juices can contain higher arsenic amounts than other foods
  • Organic foods do not necessarily contain less since arsenic is found in the soil
  • Talk to your doctor about giving rice cereal to your infant: consider other foods as your baby’s first food. Babies should have no more than one serving of rice cereal per day.
  • Limit the amount of gluten free products you consume such as gf pizza, bread, pasta and so forth.
  • Alternate your grains: Learn how to cook and bake using other grains such as millet, teff and quinoa
  • Brown rice contains 30-80% more arsenic than white rice. This is because it still contains the bran and germ portion of the kernel which is where most of the arsenic concentrates. 
  • If you do use brown rice opt for basmati as it will contain less arsenic. For white rice, opt for basmati as well, to reduce exposure.
  • Rinse your rice before use. This can reduce 25-30% of the arsenic content.

Bottom Line

Eat a well-balanced diet. You don’t have to eliminate rice products entirely from your diet but instead mix it up with other grains and fruits and vegetables. For instance, if you always eat your burger and sandwich on a gluten free bun, try a lettuce wrap or paleo coconut wraps.  Instead of having rice as a side dish, have quinoa, cauliflower rice, teff or millet.  Instead of brown rice pasta try lentil or quinoa pasta.  There are many options!

Research shows that while chelation may be good to remove heavy metals it may not be as effective to remove arsenic.  Instead a dietary protocol including  mineral supplementation can help to remove arsenic.  Depending on your level of toxicity, it may take up to 2 years to reduce toxic levels. 

 

Recipes

Here are some a couple gluten free recipes that do not contain brown rice/Visit my blog page for many more recipes

 

 

Sources

http://theceliacmd.com/2015/03/arsenic-in-rice-the-gluten-free-diet-facts-and-tips/

http://www.consumerreports.org/cro/magazine/2012/11/arsenic-in-your-food/index.htm

http://drlwislon.com/articles/ARSENIC.htm

Haas, E.& Levin, B. (2006) Staying Healthy with Nutrition.  CA: Celestial Arts

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

Share this:Share on YummlyShare on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInShare on TumblrShare on VKShare on RedditEmail this to someonePrint this page

Ginger: 12 Reasons Why You Should Be Consuming This Herb

Ginger (Zingiber officinale)

12 Reasons Why You Should Be Consuming It

ginger root

The underground portion of ginger is used.  The flesh of ginger may be white, yellow or red depending on the variety.  It has a light brownish skin. It has a aromatic, pungent and spicy smell and taste. 

Ginger has been used for thousands of years as an herbal remedy.  Modern medicine and research has proven that ginger possesses several therapeutic properties. 

Benefits to Using Ginger

  • Antioxidant Rich. And you only need a small amount to reap its benefits.  You want to consume a antioxidant rich diet to support overall health and prevent disease. 
  • Reduces Pain from Osteoarthritis: Ginger Inhibits the formation of inflammatory compounds and has direct anti-inflammatory effects. This is due to compounds called gingerols.  It has been shown to reduce pain in those with arthritis and muscular discomfort.  In one study, those who took ginger extract 2 times per day had less pain and needed less pain killing meds than those who took the placebo.  The dose in one study was 250 mg. 4 times daily. 
  • Provides Gastrointestinal Relief: Ginger is commonly used for an upset stomach, gas, diarrhea, and IBS.
  • Can Prevent Sea Sickness: It has been shown to be far superior to Dramamine, an OTC drug, used for motion sickness. It can reduce symptoms associated with motion sickness such as nausea, vomiting and cold sweat.  There is a reason that you see ginger candy in gift shops at boat docks to purchase!
  • Relief from Vomiting and Nausea Associated with Pregnancy: It can be useful even in the most severe form. And unlike anti-vomiting, drugs ginger is safe during pregnancy and only a small amount is required.  Pregnant women can safely take up to one gram. 
  • Protective against Colorectal Cancer. Gingerols which is the main active component in ginger is also the one responsible for its distinctive flavor.  This component may also inhibit the growth of human colorectal cancer cells.   
  • It can Induce Cell Death in Ovarian Cancer Cells. Again, this is thanks to the gingerols in ginger.  A pro-inflammatory state is thought to be important in the development of ovarian cancer. In the presence of ginger a few key indicators of inflammation were decreased in the ovarian cancer cells. 
  • Immune Boosting Properties. Since it has anti-viral properties, ginger can be useful to consume when you have a cold or flu or other viral infection.
  • Lowers Cholesterol and improves lipid metabolism. Studies show that ginger can have a dramatic effect on cardiovascular health. Studies used 250 micrograms of ginger
  • Anti-diabetic effects. In several studies ginger has been shown to help reduce blood sugar levels, regulate insulin response and also reduced body weight.
  • Use it for Colds and Sore Throat. It is a natural remedy to soothe an irritated throat.  Regular intake of ginger stimulates the secretion of mucus which soothes and provides throat relief.  Natural oi in ginger acts as an expectorant and thus not only useful for colds but also for upper respiratory infections, coughs, asthma and bronchitis 
  • Use for PMS cramp pain. A 2009 study found that 250 mg. 4 times a day was just as effective as ibuprofen for pain relief associated with a woman’s menstrual cycle. 

Ways to Incorporate Ginger into Your Diet

ginger-1714106_640

You don’t need to use much ginger to reap its benefits.  Whenever possible opt for fresh over the dried spice.  The fresh ginger will contain higher levels of gingerol.  Most supermarkets carry the mature ginger which will have the skin that you need to peel. Young ginger is more often found in Asian markets and this ginger skin does not need to be peeled.  Fresh ginger can be stored in your fridge for up to 3 weeks if left unpeeled.  You can also store it in your freezer unpeeled for up to 6 months. 

For cooking, if added in the beginning of the cooking process, it will add a subtle flavor while adding it at the end of cooking will lend the dish a more pungent taste. 

  • For nausea: make ginger tea by steeping 1 or 2 ½ inch slices of ginger in a cup of hot water.
  • For arthritis: ¼ an inch (or more) cooked in food. (The more you use the quicker your relief may be)
  • Add it to rice dishes
  • Mix ginger with coconut aminos and garlic to make a sauce for stir fry
  • Add ginger to your oil and vinegar salad dressing
  • Add it to sautéed vegetable dishes.
  • Mince a teaspoon and add to your regular tea
  • Add to marinades, stews and soups
  • Add some to your morning smoothie
  • You can add in ginger supplementation in capsule form or in tincture form.

When to Use Caution

  • Don’t give to children under 2 years of age.
  • If you have a sensitive stomach, take ginger with some food in your belly.
  • In adults, do not take more than 4 grams per day
  • Pregnant women should only consume up to 1 gram per day.
  • Avoid ginger supplementation if you are on blood thinner
  • If you are on diabetic meds, ginger can reduce blood sugar levels.
  • If you are on blood pressure meds, it can reduce your blood pressure.
  • Always talk to your doctor if adding ginger in as a supplement to your diet since some meds can interact with herbs.

Food for Thought: 

From reading some of the cautions above, it makes me wonder, wouldn’t it be better to use herbs to say lower blood pressure or blood sugar instead of a med that comes with side effects? What do you think?

 

Sources

http://www.whfoods.com/genpage/php?tname=foodspice&dbid=72

http://umm.edu/health/medical/altmed/herb/ginger

https://www.ncbi.nlm.nih.gov/books/NBK927775

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/

https://www.ncbi.nlm.nih.gov/pubmed/15630214

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3016669/#!po=67.6471

http://www.greenmedinfo.com/blog/ibuprofen-kills-more-so-what-alternatives

https://www.ncbi.nlm.nih.gov/pubmed/18813412

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277626/

Balch, P. ( 2012)   Prescription for Herbal Healing.  2nd Edition.  NY: Avery Publishing

Gaby, A.(2006) The Natural Pharmacy. Revised and updated 3rd edition.  NY: Three Rivers Press

Hoffman, D. Medical Herbalism. (2003) The science and practice of herbal medicine.  VT: Healing Arts   

   Press.

Mars, B. (2007) The Desktop Guide to Herbal Medicine.  CA: Basic Health Publications

Skenderi, G. (2003) Herbal Vade Mecum. NJ: Herbacy Press

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

 

 

 

 

 

 

 

 

 

 

 

Share this:Share on YummlyShare on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInShare on TumblrShare on VKShare on RedditEmail this to someonePrint this page

Fact or Fiction: Low Fat Diet is NOT Healthy and does NOT Prevent Heart Disease

Myth: A low-fat diet is healthy and prevents heart disease

pulse-scan

This ties into myth number one. http://trufoodsnutrition.com/4548-2/  People try to get their cholesterol levels down so they avoid cholesterol rich foods and high fat foods!  Wrong thing to do!  This may lower your cholesterol (see myth one for why you don’t want this to go too low) and you end up eating foods that are high in sugar, chemicals, additives, and refined carbs.  Avoid sugar and processed foods not healthy foods with natural fat and cholesterol. 

Wrong and harmful: 

  • If you are trying to lose weight, research shows that you will have more success on a low carb diet as opposed to a low- fat diet even when those on the low carb diet took in more calories than the low- fat group. (A low carb diet typically contains moderate amounts of protein and high amounts of quality fats)
  • We need fat. Dietary fats are essential for cell growth and for energy. You need fat to absorb your fat- soluble nutrients.  For instance, many people take their fish oil and vitamin D supplements with a low -fat breakfast.  Well, I hate to say it, but then you are wasting your money.  The meal needs to contain fat for these nutrients to be absorbed.  
  • Although to be clear, we need good fats and should still be avoid rancid, oxidized fats such as corn, soy, canola and vegetable oils. This means you need to read labels because most processed foods are going to contain these oils. Even healthy salad dressings are usually made with soy or canola oil.

 

Some products will say non-GMO canola oil thus making you think this is much healthier. And while I advise people to avoid GMO’s, in this case it is still an oil that oxidizes rapidly when exposed to air, light and heat and it is an oil that is high in omega 6’s.  So, it does not matter in this case if it has GMO’s or not. This oil is still creating inflammation in your body and it is best to limit your intake. 

 

  • Eating out: typically, there is no way to avoid it. Most places are going to use cheaper oils to cook with so it is best to limit how much you eat out. When you cook at home you have control and know what you are putting into your body. 
  • If you are buying low fat products, be aware that this means they need to add something in to make it taste good. Fat gives food its flavor. When you take out the fat, sugar is added in, to make it palatable.
  • Try to eat a diet that is lower in processed carbs, with plenty of vegetables and 2 servings of fruit, moderate protein and high in fat (fats that are good include “real” EVOO, avocado and its oil, raw nuts and seeds and their butters, coconut products, organic/grass fed meats, raw dairy and grass fed butter)

Outdated: Some people are still stuck on this concept. In fact, many people that I talk to still talk about eating low fat and avoiding certain (what I consider) healthy foods because they contain fat.  I wish we would get past this. Even some doctors are still recommending for their patients’ low fat diets. And then there are the people who take their fat soluble supplements with a low fat meal.  (hint: you need fat from your food in order to absorb these fat soluble nutrients such as your fish oil, vitamin D, vitamin E and A. 

A study done in 2009 in the American Journal of Clinical Nutrition pooled together 21 studies that included almost 350,000 people, about 11,000 that developed cardiovascular disease, tracked them for 14 years and concluded that there is no relationship between the intake of saturated fat and the incidence of heart disease. 

So, there you have it-eat healthy fat!

If you are consuming a low- fat diet, chances are you are also consuming a diet high in sugar and refined processed foods which will contribute to systemic inflammation and chronic health issues.  Read labels.  If it’s a long list that you can barely read, I say you should pass on the food product. 

Bottom line: It comes down to the TYPE of fats that you eat! Know what “bad” fats are and avoid them. Eat quality fats instead.   

IF you have any mental health issue and also eat a low fat diet: consider this; your brain needs fat to function properly!

Like this article. You may also like my article on cholesterol myths http://trufoodsnutrition.com/4548-2/

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC.  

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

Sources

http://www.nejm.org/doi/full/10.1056/NEJMoa022207

https://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2974200/

https://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract

https://chriskresser.com/new-study-puts-final-nail-in-the-saturated-fat-causes-heart-disease-coffin/

Share this:Share on YummlyShare on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInShare on TumblrShare on VKShare on RedditEmail this to someonePrint this page

Stop Believing this Cholesterol Health Myth: It is hurting your health

Dispelling Health Myths: What you Need to Stop Believing

I am doing a series on health myths. These are questions that I get asked often or health myths that people are following and by doing so are actually hurting their health. 

“Having Low cholesterol is good for me”

eggs

Why This Thinking is Harmful: Many people strive for and pride themselves on their low total cholesterol numbers.  Research shows that low TC below 160 is associated with depression, suicidal ideation, anger, irritability, cognitive issues and outbursts. A healthier range is between 180-210 depending on your age.  (older people, studies, show benefit from levels even higher).

 

 It is harmful for you to think that low cholesterol is good. Here is why:

  • We need cholesterol for hormone productivity and for vitamin D production
  • We need it to produce bile acids, to improve absorption of vitamins A, D, K, and E.
  • Cholesterol is vital for immune function and for neurological function. It is needed to make brain cells.   
  • Low cholesterol is associated with increase cancer risk (those with TC of 160 or below as compared to those with TC of 200)
  • You may have cholesterol clogging your arteries so you may think that reducing cholesterol and fat in your diet will help reduce your risk of heart disease. But your clogged arteries are caused by inflammation in the arterial wall and your body protects itself by packing cholesterol there. So, while cholesterol may be at the scene of the crime, cholesterol did not cause the crime!
  • For people, over 60, high cholesterol is associated with better health and greater longevity.

Cholesterol is not the enemy!

Do this Instead: Don’t just look at your TC. Look at your HDL and LDL numbers.  But even LDL numbers can be misleading. More labs are breaking the LDL down.  You can have high LDL but if it is the “good” kind, the large, fluffy LDL then this is a positive thing. But if you have more of the sticky, dense LDL this is not the case. This type of LDL is oxidized and contributes to systemic inflammation in your body. 

If you want this type of testing, ask your doctor for a Vertical Auto Profile (VAP) test or the lipoprotein Particle Profile (LPP) test. 

Bottom line: Don’t fear and avoid healthy foods such as grass fed butter, grass fed/organic meats, eggs, raw dairy (if tolerated), wild caught Alaskan salmon and “real” olive oil.  Avoid instead low fat processed products!

 

Sources

http://articles.mercola.com/sites/articles/archive/2008/07/15/why-low-cholesterol-is-not-good-for-you.aspx

http://www .greenmedinfo.com/blog/underreported-dangers-low-cholesterol

http://www.functionalmedicineuniversity.com/public/924.cfm

http://www.drsinatra.com/defining-the-different-types-of-cholesterol/

http://www.sciencedirect.com/science/article/pii/S0022395608002525

 

Other Sources

Bauman, E. & Friedlander, J. (2014) Therapeutic Nutrition.  CA: Bauman College

 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate), author of the  book Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC believes in food first when addressing the root causes to your health conditions.  For more information, visit her website at www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Like her Facebook page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

Share this:Share on YummlyShare on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInShare on TumblrShare on VKShare on RedditEmail this to someonePrint this page

21 Reasons to avoid Energy drinks

21 Reasons to Avoid Energy drinks

energy-drink-picture

Many young adults (18-35 y/o range) can be seen walking around holding a can of pure caffeine and sugar.  More often than not these cans contain more than one serving and who really drinks only half a can?  What is this doing to your health and could it have long term consequences?

Read on to find out!

Here is why I think energy drinks are a bad idea. 

You want to work out but are tired and need some motivation and energy so you take an energy drink

person-holding-chest

  • This can be deadly, especially if you are under a great deal of stress or have high blood pressure.
  • The number of hospital visits related to energy drinks has doubled from 2007-2011. 
  • It can make your heart race, cause palpitations, and increase you blood pressure and even lead to seizures and heart attacks. 
  • You don’t need that much sugar before you work- out.  An energy drink serving can have up to 10 teaspoons of sugar (40 grams).  Opt for a natural source of sugar and energy instead-have a banana or handful or grapes.

Instead of coffee just drink an energy drink or energy shot, right?

Wrong!  One leading brand of energy drink shots tops out at 570 mg. of caffeine.  This is way too much caffeine for your body to handle, especially in one large gulp! 

This much caffeine can lead to severe adrenal depletion.  This sets you up for a vicious cycle of that leads to more fatigue which means you need more and more caffeine to get through the day. If you are this low on energy and need this much caffeine it is time to look at root causes instead of managing your symptoms. 

The amount of caffeine in common energy drinks is 5 times the amount in a cup of coffee and 10 times the amount in a serving of soda. 

However, if you do want to start reducing your caffeine intake, don’t go cold turkey.  You will end up with terrible withdrawal effects from your daily habit.  Instead wean off slowly such as pouring a little bit out of each can you drink and every few days pouring out a little more.  If you go cold turkey you will end up with terrible headaches and brain fog for several days. 

If you need this much caffeine, ask yourself why?  Usually if you are using caffeine as a crutch there is an underlying issue that needs to be addressed.  While a picture on one website for energy drinks would have you thinking it is normal for everyone to have a 3o’clock slump and need a pick me up, this is  not normal to need caffeine to get through each and every day. 

But the label says it has all these herbs and vitamins and amino acids in it so it must be healthy for me!

Sorry there is no nutritional value in a sugary, caffeinated beverage. Don’t be fooled by the marketing! Energy drinks are actually labeled as dietary supplements but they are anything but that.  It is estimated that sales of Energy drinks in the US have brought them a market worth 12.5 billion and sales of these harmful drinks continues to grow. 

There have been cases of teenagers dying from the effects of too much consumption and it caused them to go into cardiac arrest.  So ask yourself, it is worth it?

  Yes, I know it mentions all these herbs it contains.  Most likely the herbs are in very small quantities and not in the right forms to provide you with any benefit. If you are looking for the benefits of the herbs then work with a nutrition/herb professional who can provide you with the best herbs for you and in the right forms. Herbs can also interact with medications so always work with a professional when ingesting herbs. 

The same applies to the vitamin and amino acids. The odds are they are using very poor quality forms which are difficult for the body to absorb.  And if you are only absorbing a very small amount then the odds are the benefits from them are doing you no good. Get your supplements from natural food sources instead. 

Can I substitute my morning smoothie with an energy drink?

smoothie

You can if you want to stay on the viscous cycle of being wired and tired all the time and continue to destroy your health over time. 

If your usual smoothie is loaded with fruit then it may be better than an energy drink but still not a great choice. Don’t start your day with sugar.  Instead make a protein veggie smoothie.  For instance, water, protein powder, ¼ of an avocado, ¼ of a frozen banana, large handfuls of dark leafy greens, tablespoon of hemp seeds and/or nut butter.  You want energy-give your body what it really needs. It does not need caffeine and sugar.  If you think it does, then your body is trying to tell you something! Listen to it. 

Pros and cons of drinking energy drinks

Pros: None I can think of. I wish they didn’t even exist. 

Cons

  1. Dangerous when combined with alcohol or stimulants such as ADHD meds (Adderall, Ritalin)
  2. There is little scientific evidence that their “proprietary formulas” give someone a physical and/or mental edge.
  3. Anxiety
  4. Headaches
  5. Heart attacks, strokes
  6. 8-11% of those who are caffeine dependent show signs of depression
  7. Seizures
  8. High blood pressure
  9. Diabetes
  10. No nutritional value-empty calories, takes place of nutrient dense foods
  11. Irritability
  12. The caffeine inhibits the activity of folate, B6 and B12
  13. It can cause death
  14. Nausea, diarrhea
  15. The acids in the drinks can lead to tooth destruction, damage enamel, cause stomach damage, osteoporosis and bone fractures
  16. If it contains artificial sugar: this can lead to overconsumption as your brain is waiting for the calories to come along with the sweet taste and leads you to crave more sugar. 
  17. Premature aging
  18. Disrupts your gut flora (this alone is a major concern for mental, physical and immune health!)
  19. leads to low serotonin levels  (mood issues, depression)
  20. Dehydration
  21. Reduces cortisol levels (which can cause weakness, fatigue, anxiety, heart palpitations, depression, unable to cope with stress)

So as you can see, that energy drink to help you get through the day is not helping you but rather hurting you.  Zero pros to drinking them, 21 cons to drinking them; the choice is yours. 

 

Sources

Andrews, R. (nd) All about energy drinks.  http://www.precisionnutrition.com/all-about-energy-drinks.

Bauman, E. & Friedlander, J. (2014) Foundations in Nutrition.  CA: Bauman College

Bauman, E. & Friedlander, J. (2014) Therapeutic Nutrition.  CA: Bauman College

Greenfield, B. (7/09) I don’t approve of Energy drinks.  https://www.bengreenfieldfitness.com/2009/07/i-dont-approve-of-energy-drinks-and-a-bonus-video/

Meier, B. (1/12/13) More Emergency Room visits linked to Energy Drinks.  http;//www.nytimes.com/2013/01/12/business/more-emergency-room-visits-linked-to-energy-drinks-report-says.html.  

Stone, I. (3/17/14) Link between emergency room visits and energy drinks.  http://www.topmastersinhealthcare.com/link-between-emergency-room-visits-and-energy-drinks/

Gaille, B. (nd) Energy Drink Industry Statistics and Trends.  http://brandongaille.com/26-energy-drink-statistics-and-trends/

 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate), author of the E book Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC believes in food first when addressing the root causes to your health conditions.  For more information, visit her website at www.trufoodsnutrition.com

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

Share this:Share on YummlyShare on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInShare on TumblrShare on VKShare on RedditEmail this to someonePrint this page

Coconut Sugar vs. White Sugar: The Facts

Coconut Sugar versus White sugar

Which is the healthier option?

You May be surprised by my response

sugar

 

I read numerous nutrition articles, research articles and health books weekly if not daily.    Most of the information is very helpful and informative.

Usually it leads me to ask more questions which then lead me to more research. Along the way I stumble upon some blogs-some very good ones and some really bad ones. 

This blog post is created because of a blog I read on “Ways to Alter Recipes to make them Healthier” This was written by someone called “Dr. Donna” but no other information about her was provided. 

While the article had many errors (and a few good points) the comment that made me laugh was this:

“Commit to NO sugar in a recipe.  You can do this by using coconut sugar instead”

Hmmm, last time I checked coconut SUGAR is still sugar!

What concerns me is that her post has been viewed over 46,000 times in the past year since it was posted!  How many of those people now have chronic health conditions due to their “sugarless coconut sugar” eating. 

I’m sorry, what did she not understand in the wording “coconut sugar”

I admit that I use coconut sugar in some of my baked good recipes. BUT I would never mislead my guests or clients and say “here, try some of my no sugar added cookies!” 

The Facts

  • Some tout coconut sugar to have a lower glycemic index than regular processed/refined white sugar.  But if you look at the research, only a couple of studies have been done and on only a handful of people.  One study was done by a government that is one of the largest producers of coconut sugar in the world.
  • Studies vary saying coconut sugar has a glycemic index anywhere from 35 to 54.  (White sugar is around 60).  For me, I need to see more research. 
  • Coconut sugar is higher in some minerals as opposed to white sugar BUT….
  • In order to get the nutrient benefits from coconut sugar you would have to eat A LOT of it!  Eat whole foods instead. 
  • Regular table sugar is 50% fructose, 50% glucose.  You may see claims that coconut sugar is fructose free but in reality it is roughly 40% fructose.  Fructose gets processed by the liver and the excess get stored as fat.  Fructose contributes to heart disease, diabetes, obesity and in my opinion, mental health issues and systemic inflammation as well. 
  • Coconut sugar does contain some inulin which is a prebiotic fiber.  Again, how much do you need to consume to reap the benefits? Eat raw onion, raw garlic, raw asparagus and not overly ripe bananas for your prebiotic fiber instead!
  • Some coconut sugar products are not 100% coconut sugar but instead a blend with cane sugar.  Know your products or ask someone who does know which products to use!
  • If you are diabetic you should treat the consumption of coconut sugar the same as consuming refined white sugar. 
  • While it may be the better choice than white sugar, it can still impact your liver and blood sugar health.
  • If you opt for coconut sugar, use it in small, limited quantities, not part of your daily intake. 
  • It has the same amount of calories as white sugar.

 

Bottom Line

Coconut sugar is still a sugar. It is a better option that GMO white processed sugar for the occasional baked good but don’t be misled. It is still sugar.  Use it as an occasional treat instead. 

Coconut is a great source for healthy fats but in the form of coconut oil. Fat gives food its flavor. I make banana bread that really does not have any added sugar!  What gives it a great taste is the coconut oil and the bananas provide all the sweetness that you need. 

Final Thoughts

There is so much information on the web and unfortunately much of it can do more harm than good. Always check the sources of the information provided and do further research. If you are still unsure, bring the information to a qualified professional in that subject area to get their take on the information. 

I always research products and information. Most product companies that stand behind their products and their words are more than happy to respond to you and share more information.  I email and call companies all the time! 

Sadly (for me, not for her!) there was nowhere to comment at the end of “Dr. Debbie’s” post to let her know of the error but I’m sure she is glad that I was unable to comment! 

 

Sources

Bauman, E. & Friedlander, J. (2014) Foundations in Nutrition.  CA: Bauman College

Gunnars, K. (nd) Coconut Sugar-Healthy Sugar Alternative or a Big, Fat Lie? https://authoritynutrition.com/coconut-sugar/

Perlmutter, D. (nd) Coconut Palm Sugar-What’s the Skinny? http://www.drperlmutter.com/coconut-palm-sugar-whats-skinny/

Virgin, JJ. (8/18/14) Coconut Sugar: Healthier Sweetener of Another Pretty Name for Sugar? http://www.huffingtonpost.com/jj-virgin/coconut-sugar-healthier-s_b_5669084.html

 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate), author of the E book Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC believes in food first when addressing the root causes to your health conditions.  For more information, visit her website at www.trufoodsnutrition.com

As a nutrition professional, Karen Brennan does not treat, cure nor diagnose. This information is for educational purposes only.

Share this:Share on YummlyShare on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInShare on TumblrShare on VKShare on RedditEmail this to someonePrint this page