HEALTY BITES FOR FEBRUARY

Love is in the air-and lots of candy!

I was surprised to come across an article in The Huffington Post which claimed that Americans spend more money on candy for Valentine’s Day than we do for Halloween!  Christmas is the top offender, St Nick trumps St Valentine, but they are pretty darn close.   According to the Huff- Americans in 2012 spent $17.6 billion on candy, balloons, paper cards and other tokens of love that don't last forever. At Halloween, Americans spent $6.86 billion, according to National Retail Federation surveys.  This month, I want to share some scrumptious allergen free snacks and delectable treat ideas that will make you wonder why you ever even cared about the heart shaped sampler box. (which is chock full of chemicals and high fructose corn syrup- BTW) 

Here is an added bonus!  (SCORE!) You can make these yummy treats at home to get your kiddos excited about being in the kitchen.  So, this year on the Valentine’s Day-  show your love by your family member by sparing them from too much candy, chocolate and sugar.  Or, you can follow these delicious tips keep the sweets without hurting your body.  (That is my favorite option, are you with me?)

Christie’s Favorite Valentines Day Treat Ideas:

• Try Edible Arrangements (if you aren’t too savvy at baking or making treats or lack the time)

One of my favorite sweet ideas that spares your insulin producing pancreas from screaming in fright- is fruit.  There is so much you can do with fruit to make it appealing.  For most kids and even adults, we eat with our eyes.  Half the battle to get kids to try new foods is to make sure the foods look pretty!  Taste is important, but in this case, presentation is crucial.  Any good chef at a 5 star restaurant would agree. 

So, what awesome company has nailed the LOOK, TASTE and NUTRITION CONTENT of foods?  Edible arrangements- for sure!  For those with or without food sensitivities, it is a delicious and delightful choice.  Check out some of the pretty arrangements they have this year for Valentines, as well as their regular kiddie offerings:

-Chocolate covered strawberries- One of my all time favorites, most kids enjoy the taste of a nice chocolate covered strawberry.  If you or your child have dairy intolerance, go for dark chocolate covered strawberries- which will give you all of the yummy-ness without the forbidden dairy.   Most locations will even add a cute little teddy bear or fun designed  “flower” base to it! 

-Plain fruit arrangements in pretty packages.  Put fruit on a stick and place it inside of a Sponge Bob Base and call it day.  Preschoolers and elementary children love this option and so do nutritionists and health conscious   parents!   They also have Cinderalla, Bears, Mickey Mouse and Skooby Doo, too!

Don’t like what you see on their website?  They can arrange whatever you want, just go online to www.ediblearrangements.com and one of their “Fruit Experts” will be happy to assist you. 

If you still can’t get candy or chocolate or cookies off your mind this Valentine’s Day- please consider the most fantastic website for kids and adults with food sensitivity-

Check out the NaturalCandyStore.com

One of my favorite websites, they have candy which is not only free from the top 8 common allergens, but Feingold friendly as well.  For Valentine’s Day- they don’t have any specific products, however, I scoped out my favorite fun, healthier V-day options for you:

Indy Candies- Chocolate Sampler Box:

 Description: This allergy-friendly box of chocolates is filled with delicious truffles and cups in Espresso, Orange, Peppermint, Raisin, Cranberry and Ginger.
Size Information: Each box contains 6 chocolates.

Ingredients :Truffles: evaporated cane juice, chocolate liquor, non-dairy cocoa butter, organic tapioca syrup, organic orange oil and orange (orange truffles) or organic peppermint oil (peppermint truffles) or natural coffee flavor and coffee (espresso truffle). Clusters: chocolate liquor, non-dairy cocoa butter, evaporated cane juice, raisins or cranberries (sugar, cranberries) or candied ginger (sugar, ginger)

Enjoy Life Foods: Boom Choco-Boom Bar:

Description: Packed with crispy rice this chocolatey bar has the perfect bite – crunchy, creamy, melt-in-your-mouth goodness. Made with non-dairy rice milk, this crunchy bar is not only dairy-free but nut- and soy-free too.

Size Information: Each bar is 1.4oz.

Ingredients: Evaporated Cane Juice; Non-Dairy Cocoa Butter; Natural Chocolate Liquor (Non-Alcoholic); Rice Crisps (Rice Flour, Rice Bran, Raisin Juice, Honey, Salt); Rice Milk Powder (Rice Syrup Powder, Rice Starch, Rice Flour, Salt, Carrageenan); Salt

Allergen Information: CONTAINS: TRACES OF CORN
Additional information from the manufacturer: Made in a dedicated facility that is free of the eight most common allergens. Contains NO: wheat, dairy, peanuts, tree nuts, egg, soy, fish or shellfish. Also made without casein, potato, sesame and sulfites. Ingredients have been additionally tested to ensure strict allergen control standards are met.

-Heart Shaped Candies:  If you really can’t get away from the beloved sugar hearts, I do have an all Natural option for you.

Description: Equal Exchange is selling a fantastic box called My Fair Valentine Cards & Candy.  Each set includes 24 Valentine’s Day cards and 24 fairly traded, organic dark chocolate minis. The colorful cards are illustrated with animals, and the informative bookmark explains where fairly traded chocolate comes from.

The My Fair Valentine Cards & Candy box is one of the most creative organic Valentine’s Day gifts I have seen. It can be purchased online and at select retail locations.

Other Fun Ideas:

Using a heart cookie cutter:

- Make heart shapes from gluten free or almond flour based pancakes

-Pineapples

-Carrots

-Organic fruit leather

 -Watermelon

-Toast

For other Non Food Options, my favorites are:

Love Bug Hugs Nail Polish

Lovebug HugNail Polish Gift Set contains three .5 oz. Piggy Paint nail polishes including:

• Sometimes Sweetshiny (bright red)
• Forever Fancy (sparkly bright pink)
•  Angel Kisses (soft light pink).

February Book Review of the Month: Superfoods by: Anabel Carmel

Now, as you can imagine being the food lover I am- I have a TON of cookbooks at home.  You can tell which ones I use most often, as they have food spilled in between pages or stain on the front cover from their battles with sloppy me in the kitchen.  My copy of SuperFoods for babies and children is one my most messiest, since we use it so frequently.

Since we talked about kids eating with their eyes in this issue, this is the perfect cookbook to bring this into light this month.  

Karmel grates vegetables into spaghetti sauce for Baby's Bolognese and apples into Finger-Picking Chicken Balls; she whirls several fruits at a time into smoothies and ice pops; and provides good ideas for age-appropriate snacks. She clearly explains nutritional information in the introduction and in sidebars on every page, and includes menu planners for each stage. Karmel's tone throughout is positive and, in urging kids to try new tastes, adventurous. And though some of the recipes require more than a dozen ingredients, most are worth it.  My favorite thing about the book though- is that Anabel really takes care to make the food pretty, as depicted on the cover, the apple and cheese “fish” above is a hit both at home and in my private practice.  Try one of these fun recipes today, you won’t be disappointed!! 

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HEALTHY BITES - OCTOBER

Food of the Month:  Apples

With October’s fall weather upon us, in some places across northern US, the air is becoming cool and crisp- just the right weather for beautiful apple season.  Since October marks the unofficial start of apple season, I felt it was only right to pay tribute to the only fruit in which a daily dose has been touted for century’s to make one of history’s most awesome health claims- “to keep the doctor away!”

Ever wonder why apples come with such a bring promise and why have our ancestors taught us to be so find of them?  Here are 5 of my favorite reasons to eat apples:

Ladies (and gents- too) Protect your Bones!

French researchers discovered a flavanoid called phloridzin that is found only in apples.  Phloridzin may protect post-menopausal women from osteoporosis and may also increase bone density. To boot, apples also contain Boron also shows great promise in strengthening bones.

Prevent Cancer!

Several studies have specifically linked apple consumption with a reduced risk for cancer, especially lung cancer. In the Nurses' Health Study and the Health Professionals' Follow-up Study, involving over 77,000 women and 47, 000 men, fruit and vegetable intake was associated with a 21% reduced risk in lung cancer risk in women, but this association was not seen in men. (EN>1) Very few of the individual fruits and vegetables examined had a significant effect on lung cancer risk in women, however apples were one of the individual fruits associated with a decreased risk in lung cancer. Women who consumed at least one serving per day of apples and pears had a reduced risk of lung cancer. (EN>2) Of the men involved, there was no association seen between any individual fruit or vegetable and lung cancer risk.

Source: Feskanich D, Ziegler R, Michaud D, Giovannucci E, Speizer F, WIllett W, Colditz G: Prospective study of fruit and vegetable consumption and risk of lung cancer among men and women.

J Natl Cancer Inst 2000, 92:1812-1823.

Improve Behavior!

Simply eating healthier and incorporating foods like apples and other fruits and veggies may improve the behavior of children with attention deficit hyperactivity disorder if therapy and medication fail, said a study published on July 31 2012 in the journal, Pediatrics. Another reason to take a peek at your grocery cart to ensure enough colors and variety.

Diabetes Management
The pectin in apples supplies galacturonic acid to the body which lowers the body's need for insulin and may help in the management of diabetes.

Keep your Brain Healthy!
A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease.

Recipe of the Month:  Apple Cinnamon “Lara Bars”:

Anyone who has spent any time with me personally over the past couple of months knows that my newest obsession in the kitchen is concocting homemade Lara Bars.  Lara Bars are a “genius-lly” delicious snack made with healthy ingredients- which I can make it 5 minutes because it requires no baking.  What may I ask, is better than that?  Since apples are on the menu this month, here is my latest Lara Bar Creation-

Apple Cinnamon Lara Bars

Yield- 16 bars

Prep Time: 5 minutes

Ingredients:

18 dates

1cup organic dried apples

½ cup organic almonds

½ cup organic walnuts

1 teaspoon cinnamon

1 teaspoon organic vanilla

Directions:

• Add all ingredients to a food processor. Pulse until a dough forms.  The dough should be sticky, but not too sticky so you can not press it.  If too sticky, add more nuts to desired consistency.
• In a 9 x 13 baking dish, arrange a layer of wax paper, letting the wax paper drape about an inch over each side.
• Please dough in pan and press down to spread.  Spread evenly.  Using a cookie cutter, cut into bars.
• Refrigerate for at least two hours to set. 

How Much Do Americans Spend on Halloween?

Every year, usually between gooey mouthfuls of sweets, I find myself lamenting that the concept of putting “Halloween” and “healthy” together doesn’t seem to garnish enough interest. The most popular focus of Halloween definitely seems to be the spooky factor, and yet sugar finds its way into everything. For example, take even a quick look at Halloween recipes available (online or in magazines/books), and you will find all manner of creepy looking creations; witch’s fingers, worm-ridden dirt cups, bleeding Jello hearts, kitty litter cakes, etc. (Many of those “recipes” are nothing more than covering a pre-prepared sweet with pre-prepared frosting or meltable chocolate, but I’ll save that topic for another handout.)

Finding one of those recipes that isn’t made of 90% junk ingredients is a lot more difficult. People want to have their freaky Halloween foods, but the resources to help us make those recipes a bit more healthy can be difficult to find. We all want to eat and feel better, but don’t want to compromise very much on taste. As the owner of a sweet tooth (or rather, a whole mouthful of them), I totally relate.

• Americans typically spend $5.8 billion on Halloween celebrations. That's $66 for average American, including $20.29 for candy. Approximately $1.78 billion of candy is given to children on Halloween.

Laura Buxenbaum, a nutrition expert with the Southeast United Dairy Industry Association, shares tips on how to have a healthy Halloween.

Tips

Share your sweets

No matter how hard you try, there’s sure to be an overload of candy for most Trick or Treaters. Talk to your children in advance about sharing extra edibles. Identify a couple of “favorites” and separate those from the rest of the candy. Agree to give-away what’s left by adding them to your next food pantry donation.

A little goes a long way

Separate packages of round, candy-coated pieces (M&Ms or Reese Pieces, for instance) and use them in a trail mix made of whole-grain oat cereal Os, pretzels and raisins. Stash the rest of the candy to enjoy later. 

Not-so-Goulish Goodies
A better bag of treats begins at home. Try offering healthier food and non-food alternatives when your doorbell rings:

• Flavored- soy or almond milk
• String cheese and organic bagged pretzels
• Hot cocoa mix
• Microwave popcorn
• Trail mix
• Teddy-bear shaped, graham cookies
• Crispy rice treats
• Silly Bandz
• Flavored, natural bubble gum (like Trader Joes brand)
• Crayons
• Sidewalk chalk
• Stickers
• Bubbles
• Glow-in-the-dark bracelets
• Tattoos
• Apples leftover from apple picking

Creative Caramel Apples

Homemade goodies are no-no’s for many neighborhoods, so give away the goods for little goblins to make them at home: small apples, craft sticks and caramels.

Better Bones Brew

chocolate made with chocolate milk powder, low-fat milk and green food coloring. Keep warm in a slow-cooker, and top with marshmallow “ghosts” after the trick or treating is complete.

Allergen Free Halloween Candy

For those families who have a food intolerant household member, eating traditional Halloween candy can be a challenge.  Moms and Dads, you can relax, we have done the work for you.  The following companies proudly boast their “free- of” foods and are made sans gluten, dairy, eggs, soy, fake colors, dyes and other scary stuff!  Enjoy!

Strawberry Hill Foods manufactures a bunch of yummy treats, including:

-Organic Jack O Lantern, Ghost, Bat and Brain Lollipops

-Allergy Friendly Halloween Candy Coffin

-Natural Candy Trick or Treat Mix

• Surf Sweets Sour Worms Singles (approx. 20 packs)
• Our exclusive mix of YummyEarth Organic Lollipops in 7 flavors (approx. 68 lollipops)
• Mini Glee Gum Mix in 4 flavors (approx. 20 packs)

-Gummi Worms-organic

-Sweet n Sour Gummi Worms

-Enjoy Life Choco Boom Bar

-Jelly Beans, Candy Tarts, Candy Bars, Etc.

All found at: www.naturalcandystore.com

ADHD/AUTISM COOKBOOK REVIEW

The Kid Friendly ADHD and Autism Cookbook: The Ultimate Guide for a Gluten/Casien Free Diet by Pamela Compart, MD and Dana Laake, MS, RD (Fair Winds Press 2006)

This is hands down one of my favorite gluten/dairy free cookbooks!  The uniqueness of this book is that it not only provides gluten-free milk-free substitutes and recipes, it provides successful suggestions for feeding the picky eater. The authors share details about just how and why the diet works. The specialty ingredients are explained and extensive sources provided. There are also testimonials from the parents and from the children themselves.  If you are stuck trying to figure out lunches- there are a ton of wonderful suggestions you can check out in this book.  Happy cooking!

October Pick of the Month 2: 

The IBD Healing Plan and Recipe Book- By Christie Korth, CHC AADP (Hunter House 2012)

Written by me, Christie Korth- The IBD Healing Plan is ideal for those with neurobehavioral disorders and digestive concerns, and serves as a helpful tool.  Written for those with mild to severe digestive difficulty, The IBD Healing Plan explains the gut brain connection and provides 100 recipes which are free of the top 8 common allergens.  Recipes are both adult and kid friendly and were tested on some of the pickiest eaters! My favorite is Crispy Onion Rings and the Strawberry Smoothie!  Yummy!

Book also contains tips to eliminate caffeine and sugar from the diet as well as deliciously sweet recipes that you will swear are unhealthy, that will actually improve your digestion.

October Pick of the Month 3:

Special Diets for Special Kids by Lisa Lewis, Ph.D

Love this book!  Tons of research on ADHD and autism diets, along with information on leaky gut, probiotics and antibiotics and more.  The 200 recipes in the book focusing mostly on gluten and dairy free. With some awesome options Banana-Nut Pancakes, Blueberry Muffins, Tortillas/Wraps, Chicken Nuggets, Shepherd’s Pie, Mock Mac and Cheese, Chili, Turkey Dressing, Cakes and Cookies and And many, many more!

 Best of all, this book comes with a FREE CD of printable recipes, so you can easily print out recipes as you use them and keep the book away from counter spills and drips!

INFLAMMATORY BOWEL DISEASE -- WHAT IS CLA?

As a nutritionist who has devoted her entire career to ensuring those suffering with Inflammatory Bowel Disease like Crohn's and Colitis can find relief through diet, I was ticked pink when I discovered a new study this morning! 

The impressive study done by The Nutritional Immunology and Molecular Medicine Laboratory (NIMML) research team at Virginia Tech has discovered important new information on the efficacy of conjugated linoleic acid (CLA) in treating Crohn's disease.

What is CLA and Why does it work?  CLA is a naturally occurring amino acid found in meat and dairy products.  CLA is well known for its anti-cancer and immune modulatory properties.  Moreover, CLA has some amazing anti inflammatory properties, and since Crohn's Disease is an inflammatory disease, it makes a great deal of sense to give it a shot. CLA unlike medications, has a very low risk of side effects, so patients like me will gravitate twords it. 

The study reported an astounding 50 percent of those with Crohn's went into remission when taking CLA theraputically.  I can attest to the importance of CLA, as I use it with my very own clients.  Personally I can also vouche, since I have used it for my own Crohn's Disease and experienced good results!  In my practice, I often run a urinalysis on my IBD clients to test for amino acid levels.  It is not a coincidence that those with Crohn's appear to have unusally low CLA levels, which supports the findings of this study.

Dr. Josep Bassaganya-Riera, a Professor of Immunology, principal investigator of this human clinical trial, and the Director of the NIMML and the Center for Modeling Immunity to Enteric Pathogens agrees with states:

"The validation of the anti-inflammatory actions of CLA in the gut is in line with our goal because CLA is a natural fatty acid found in milk and ruminant products. The fully integrated bioinformatics, nutrition and immunology experimentation capabilities of NIMML enable the acceleration of translational biomedical research from computational and mathematical modeling into the clinic. CLA is an example of an anti-inflammatory compound in a pipeline of naturally occurring and synthetic compounds (e.g., abscisic acid, eleostearic acid, terephthalanilides) with tremendous therapeutic and prophylactic potential as anti-inflammatories".

This article was published in the journal Clinical Nutrition and was awarded the American College of Gastroenterology Presidential Poster of distinction for human clinical trials.

NUTRITION AND CHILDHOOD DISORDERS:  WHAT EVERY PARENT TODAY SHOULD KNOW

The Health of Today’s Children

Today, we have an epidemic on our hands.  Sadly, it’s our children who are suffering the most from this health crisis. 

In fact, it is now estimated that children in today’s generation will actually be the first generation that will not outlive their parents. 

How could this be happening?

Currently, we have an exponential rise in adult onset illness, like diabetes and obesity; showing up in children as young as 1 year of age.  We also have statistics that show 1 in every 110 children has a learning disability like dyslexia, autism or PPD.

What in the world is going on here?  The answer is quite simple, actually.

Certainly there are many different environmental factors involved, but they key component is nutrition.

You are what you eat.  We hear that phrase all of the time, yet- it is a phrase that we constantly ignore. We deny that there is a profound link between what we eat and how we feel, everyday.

What Do Our Children Eat?

Think about it.  What does your child eat on a daily basis? If your child is on the SAD (Standard American Diet)  it’s a safe bet to say that your child is eating a lot of the following:

• Chicken Nuggets
• Cheeseburgers
• Pizza
• Hot Dogs
• Bagels
• Macaroni and Cheese
• French Fries and High Fructose Corn Syrup-laden Ketchup
• Artificial Colors and Dyes
• Hormone and Antibiotic Infested meats, dairy and eggs
• Excessive amounts of Gluten
• Excessive amounts of Dairy
• Excessive amounts of Eggs

What is the SAD Diet doing to Our Children?

When we eat a diet that is full of processed, denatured foods, we are going to live in a body that is ridden with disease.  It is obvious that the above food list is not what our ancestors ate 50 years ago and strays far away from Great Grandma Betsy’s wisdom: “Eat your fruits and veggies everyday!  Stay away from sugar, it will rot your teeth.”

The body can not complete it’s normal functioning on a diet consisting of Hostess Ho- Ho’s , Fritos and “McFrankenstien” Nuggets.

In the nutrition world, we have seen profound positive effects with children both physically and emotionally when reducing or eliminating the above foods and simply giving the child more fruits and vegetables and less processed, foods and sugar.  If you suspect your child is sick, take a look at what’s in your cupboard, it may give you some clues as to why.

So, the next time you are in line at the fast food drive thru or your local grocery store, take the time to pay attention to what you’re eating.  You will give the gift of health eating to your child.  Frankly, it might just save your child’s life.

IS SODA A DRUG?

Hello everyone!  I’m Christie Korth your favorite, fun-loving holistic nutrition expert, author, and founder and director of Happy & Healthy Wellness Counseling.   My mission today is to permanently change your relationship with soda.  Why is your relationship with soda so important?   We know Coca Cola  took the cocaine out of Soda almost a hundred years ago, but surprisingly, as far as your body can tell….not too much has changed.  Confused?  Take a look to see how your body reacts to America’s most consumed beverage and how the reaction is similar in the way your body reacts to one of the most addictive, deadly drugs….  

Have you ever wondered why Soda comes with a smile? It’s because it gets you high. Yes, in 2011, despite the absence of cocaine, soda junkies everywhere are unsuspectingly subjecting themselves to a “high”.  By simply drinking what is known as a  staple beverage in the Standard American Diet (or SAD, as I prefer to call it) we are playing a deadly game of Russian Rulet with our health and exposing ourselves to diseases the more that we indulge in this commodity.

By now, I am sure you are wondering what I am talking about.   What is the good old culprit responsible for these highs? It's none other than....Sugar!  But- this is not just any old sugar that we are talking about here.  It is the mother of all sugars…high fructose corn syrup!  I suppose the good folks at Coke figured, why not try something cheaper, and perhaps switch to a substance that was obviously not illegal. And so voila, after near 100 years of consumption, we have an alarming rate of childhood and adolescent onset diabetes, hypoglycemia, obesity, digestive disorders, skin conditions, osteoporosis, candida, cancer.  These conditions are all linked to access sugar consumption. If you are an avid soda drinker, your life depends on this.  Please read on.

Every day, millions of Americans reach for a coke, some in hopes of curing that three o’clock lull one may experience after lunch when their energy levels feel zapped, while others have reported routinely drinking up to three liters per day!  More alarmingly, children drink these beverages in school and at home.  A child’s body is no match for the sugar rush that soda produces.  This seemingly innocent little routine has taken most of the public by storm, sending people down the Diabetes-Hypoglycemia Highway at full speed.  The end result riding down the sugar highway is devastation in one’s health, yet the beverage companies continue to receive advertising grants in the form of government funding toppling in the billions.  Meanwhile, health promoting advertisements, such as the FDA’s Healthy Food Pyramids slogan for “5 A Day” (signifying that one should consume a combination of five fresh fruits and vegetables a day.) received little or no media attention.  No wonder the public is in the dark.  Everyone has been brainwashed by advertisements to eat a food we know is not healthy.

What Happens To Your Body When You Drink A Soda?

• In The First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake by the FDA) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.  Clever trick by the scientists that make soda!  Insert twilight zone music here:  “do-do do-do do-do do-do”…I believe my food should made by a chef or purchased from an organic farmer-not scientists.  Chemicals are not food.  This is common sense that is often overlooked.
• 20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There’s plenty of that at this particular moment)
• 40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.  Here comes your sugar high!
• 45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.
• 60 Minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.
• 60 Minutes: The caffeine’s diuretic properties come into play.  It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that were headed to your bones as well as sodium, electrolytes and water.  Not only is the soda an “empty” simple carbohydrate, it robs your body of many other essential vitamins and minerals, as well.
• 60 Minutes: Pay attention to your bladder, by now it is almost certain you have had to urinate as a result of your kidneys trying to excrete this mystery substance as soon as possible.  When your body does not recognize a substance, it is very quick to send the appropriate signals to your body to digest rapidly.  This is viewed as a state of emergency.  It is as if the body is saying to your brain, “Help-Get this out of here fast-it’s doing us not good at all and it’s invading our nutrition supply!”  Hence the need to use the bathroom an hour after soda consumption.  While you were in the bathroom, you have now lost all of the water that was in the Soda. Sadly, not before infusing it with valuable nutrients your body could have used for vital functions.  Such as maintaining the ability to hydrate ones system or build strong bones and teeth.  This is how soda drinking can lead to osteoporosis.  The phosphates in the soda leech the calcium out of your blood and bones.
• After the fiasco in the bathroom, you will surely be overjoyed to learn that this will all be followed by a caffeine crash in the next few hours. (An added bonus: Count on the caffeine crash to occur in as little as two hours or less if you’re a smoker.) But, hey, have another Soda; it’ll make you feel better.  And so another sugar ride on the sugar highway begins. 

3 Quick Tips for Avoiding A Ride on The Soda Highway:

1.  Drink plenty of water.  If water is your beverage of choice, after awhile, you will stop craving sugary drinks.  If you can replace one cup of soda per day with a cup of water you have the right idea.  Over time, this will allow you to quit or cut down on your soda consumption.

2.  Make a Pact:  Make your own soda.  If you want soda, only allow yourself to have it if you allow yourself to make it.  For example, try club soda, with agave nectar, fresh lemon and lime juice and presto:  you have made your own Sprite.  Don’t love Sprite?  Try sparkling seltzer with fruit juice for a fruity soda. 

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Attacking Anxiety and Depression with Nutrition

With all of the medications available for depression today, has anyone ever wondered why there are more people depressed today than ever?  Major depressive disorder affects approximately 14.8 million American adults, or about 6.7 percent of the U.S. population age 18 and older in a given year.

Approximately 40 million American adults ages 18 and older, or about 18.1 percent of people in this age group in a given year, have an anxiety disorder.  That is pretty alarming!  Even more shocking - major Depressive Disorder is the leading cause of disability in the U.S. for ages 15-44.

The numbers are mind boggling.  Everyone knows someone who had felt depressed at one time or another- and let’s face it- no one can be happy all of the time.  But to be depressed a majority of the time- well that’s not okay. 

Think of the economic repercussion this has on our country, with so many people unable to be productive in society.  The numbers are staggering.  Of course, when it comes to health- money should never be the main issue.  People would be so much happier if they could be apart of a healthy work and home environment with lots of love, great nutrition and exercise.  While major depressive disorder can develop at any age, the median age at onset is 32.5

The Problem with Medications:

There is no doubt that modern medicine has made astronomical advances in recent decades.  Our diagnostic medicine has improved, therefore less people succumb to common illnesses like colds, measles and chicken pox, but outside of that- if you look around, you will see America is a pretty sick country.  In fact, out of 40 of the most populated places in the world, the United States ranks a horrible 37 for its dilapidated healthcare system.  Meaning that we are one of the sickest countries in the WORLD!  No wonder people are depressed!  Those are some pretty sad statistics! 

The trouble with using medications for depression is that it is simply a band-aid approach and nothing else.  In most cases, the medications do not work and now you are left with having to wean off of an ineffective drug and try to deal with the depression and anxiety again.  It’s a roller coaster ride that I know all too well!

The Good News:

Depression and Anxiety can be managed just as well - if not better with nutrition.  For example - did you know that brown rice can help heal depression?  There are also a whole host of supplements that can help!

Eicosapentaenoic acid (ethyl ester [E-EPA])

These oils are very high in omega-6 fatty acids, but the recommended diets otherwise lack important omega-3 fatty acids (EPA and DHA). A high intake of omega-6 fatty acids relative to omega-3 fatty acids and an inadequate intake of omega-3 fatty acids (e.g., from fish and fish oils) have been associated with increased levels of depression.12 People who eat diets high in omega-3 fatty acids from fish have a lower incidence of depression and suicide

Folic acid (for folate deficiency)  

A deficiency of the B vitamin folic acid can also disturb mood. A large percentage of depressed people have low folic acid levels.24 Folic acid supplements appear to improve the effects of lithium treating manic-depressives.25 depressed alcoholics report feeling better with large amounts of a modified form of folic acid.26 Anyone suffering from chronic depression should be evaluated for possible folic acid deficiency by a doctor. Those with abnormally low levels of folic acid are sometimes given short-term, high amounts of folic acid (10 mg per day).

Iron (for iron deficiency)

Iron deficiency is known to affect mood and can exacerbate depression, but it can only be diagnosed and treated by a doctor. While iron deficiency is easy to fix with iron supplements, people who have not been diagnosed with iron deficiency should not supplement iron.

Vitamin B12 (for B12 deficiency)

Deficiency can create disturbances in mood that respond to B12 supplementation.20 Significant vitamin B12 deficiency is associated with a doubled risk of severe depression, according to a study of physically disabled older women.21 Depression caused by vitamin B12 deficiency can occur even if there is no B12 deficiency-related anemia.22

Vitamin B6 (with oral contraceptives)

Oral contraceptives can deplete the body of vitamin B6, a nutrient needed for maintenance of normal mental functioning. Double-blind research shows that women who are depressed and who have become depleted of vitamin B6 while taking oral contraceptives typically respond to vitamin B6 supplementation.31 In one trial, 20 mg of vitamin B6 were taken twice per day. Some evidence suggests that people who are depressed—even when not taking the oral contraceptive—are still more likely to be B6 deficient than people who are not depressed.32

5-HTP

Disruptions in emotional well-being, including depression, have been linked to serotonin imbalances in the brain.78 Supplementation with 5-HTP (5-hydroxytryptophan) may increase serotonin synthesis. Researchers are studying the possibility that 5-HTP might help people with depression. Some trials using 5-HTP with people suffering from depression have shown sign of efficacy.79 80 81 82 83

Fish oil (EPA/DHA)

Omega-3 fatty acids found in fish oil, particularly DHA, are needed for normal nervous system function. Depressed people have been reported to have lower omega-3 fatty acid levels (for example, DHA) than people who are not depressed.  Low levels of the other omega-3 fatty acid from fish, EPA, have correlated with increased severity of depression.44 In some double-blind trials, supplementation with various amounts of fish oil was beneficial for the treatment of depression

L-tyrosine

The amino acid L-tyrosine can be converted into norepinephrine, a neurotransmitter that affects mood. Women taking oral contraceptives have lower levels of tyrosine, and some researchers think this might be related to depression caused by birth control pills.51 L-tyrosine metabolism may also be abnormal in other depressed people52 and preliminary research suggests supplementation might help.53 54 Several doctors recommend a 12-week trial of L-tyrosine supplementation for people who are depressed. Published research has used a very high amount—100 mg per 2.2 pounds of body weight (or about 7 grams per day for an average adult). It is not known whether such high amounts are necessary to produce an antidepressant effect.

Melatonin

This supplement might help some people suffering from depression. Preliminary double-blind research suggests that supplementation with small amounts of melatonin (0.125 mg taken twice per day) may reduce winter depression.70 People with major depressive disorders sometimes have sleep disturbances. A timed-release preparation of melatonin (5–10 mg per day for four weeks) was shown to be effective at improving the quality of sleep in people with major depression who were taking fluoxetine (Prozac), but melatonin did not enhance its antidepressant effect.71 There is a possibility that melatonin could exacerbate depression, so it should only be used for this purpose under a doctor’s supervision.

SAMe

S-adenosyl methionine is a substance synthesized in the body that has recently been made available as a supplement. SAMe appears to raise levels of dopamine, an important neurotransmitter in mood regulation. Higher SAMe levels in the brain are associated with successful drug treatment of depression, and oral SAMe has been demonstrated to be an effective treatment for depression in most,72 73 74 but not all,75 clinical trials. Most trials used 1,600 mg of SAMe per day. While it does not seem to be as powerful as full applications of antidepressant medications76 or St. John’s wort, SAMe’s effects are felt more rapidly, often within one week.77

Change your Diet!

Although some research has produced mixed results,1 double-blind trials have shown that food allergies can trigger mental symptoms, including depression.2 3 People with depression who do not respond to other natural or conventional approaches should consult a nutritionist, like myself to diagnose possible food sensitivities and avoid offending foods.

Restricting sugar and caffeine in people with depression has been reported to elevate mood in preliminary research.4 How much of this effect resulted from sugar and how much from caffeine remains unknown. Researchers have reported that psychiatric patients who are heavy coffee drinkers are more likely to be depressed than other such patients.  

However, it remains unclear whether caffeine can cause depression or whether depressed people were more likely to want the “lift” associated with drinking a cup of coffee. In fact, “improvement in mood” is considered an effect of long-term coffee consumption by some researchers, a concept supported by the fact that people who drink coffee have been reported to have a 58–66% decreased risk of committing suicide compared with non-coffee drinkers. 

 Nonetheless, a symptom of caffeine addiction can be depression.7 Thus, consumption of caffeine (mostly from coffee) has paradoxically been linked with both improvement in mood and depression by different researchers. People with depression may want to avoid caffeine as well as sugar for one week to see how it affects their mood.

There is evidence that people with major depression may have insensitivity to insulin and impaired glucose tolerance.8 Whether treatment of impaired glucose tolerance helps depression is unknown, but a doctor can order laboratory tests to detect such abnormalities, and initiate treatment as appropriate.

The amount and type of dietary fat consumed may influence the incidence of depression. Previous studies have found that diet regimens designed to lower cholesterol levels may reduce death from cardiovascular disease, but may also heighten the incidence of depression.9 Does low cholesterol cause depression? It appears not, since studies have shown no adverse effect on mood in people taking cholesterol-lowering drugs.10 11 The connection more likely has to do with the balance of fats in the diet. Diets to lower blood cholesterol usually focus on restricting total fat intake while increasing the intake of polyunsaturated fats (e.g., corn and soybean oils). These oils are very high in omega-6 fatty acids, but the recommended diets otherwise lack important omega-3 fatty acids (EPA and DHA). A high intake of omega-6 fatty acids relative to omega-3 fatty acids and an inadequate intake of omega-3 fatty acids (e.g., from fish and fish oils) have been associated with increased levels of depression.12 People who eat diets high in omega-3 fatty acids from fish have a lower incidence of depression and suicide.

For More Information:

If you or a loved one are suffering from the ills of depression, reach out for help!  As a holistic nutritionist, I specialize in finding the root cause of your health condition and treating it with nutrition.  I also look closely at the emotional components of illness, whether its origin is physical or mental.  Counseling is an important component to holistic care.  For more information, please visit my website: www.happyandhealthywellness.com or call (631) 835-5003.

Healthnotes 2009

The World Health Organization. The World Health Report 2004: Changing History, Annex Table 3: Burden of disease in DALYs by cause, sex, and mortality stratum in WHO regions, estimates for 2002. Geneva: WHO, 2004.

Kessler RC, Chiu WT, Demler O, Walters EE. Prevalence, severity, and comorbidity of twelve-month DSM-IV disorders in the National Comorbidity Survey Replication (NCS-R). Archives of General Psychiatry, 2005 Jun;62(6):617-27.

WHO World Health Report of 2000

4 Healing with Whole Foods, Paul Pitchford

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The World Health Organization. The World Health Report 2004: Changing History, Annex Table 3: Burden of disease in DALYs by cause, sex, and mortality stratum in WHO regions, estimates for 2002. Geneva: WHO, 2004.

Kessler RC, Chiu WT, Demler O, Walters EE. Prevalence, severity, and comorbidity of twelve-month DSM-IV disorders in the National Comorbidity Survey Replication (NCS-R). Archives of General Psychiatry, 2005 Jun;62(6):617-27.

WHO World Health Report of 2000

4 Healing with Whole Foods, Paul Pitchford

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Christie is the founder and director of Happy & Healthy Wellness. Through her work, she helps people make better food and lifestyle choices. She specializes in digestive disorders and conducts gluten-free cooking classes, health food store tours and lectures. She also works closely with her local Celiac Support Group and isthe Corporate Nutritionist for Brain Balance Achievement Centers.  She designs nutrition protocols for children who are afflicted with ADHD, Autism, Asperger's and Dyslexia and trains the doctors at Brain Balance Centers across the country on various topics to better serve the children the company serves.  Further, Christie is also author of Healing IBD with Whole Foods:  A Survival Guide for Those with Crohn’s and Colitis. Christie received her training to practice Health Counseling at the Institute for Integrative Nutrition, which is the only nutrition school integrating all the different dietary theories—combining the knowledge of traditional philosophies with modern concepts like the USDA food pyramid, the glycemic index, the Zone and raw foods.  She is a Certified Health Counselor through Columbia University's Teacher's College. Additionally, she holds a Bachelor of Science in Holistic Nutrition from the Clayton College of Natural Health. Christie is also Certified as a Group Facilitator from Adelphi Universtiy. 

Contact Christie: 

Phone (631) 835-5003

www.happyandhealthywellness.com