Introduction
Diabetes is a common household term with almost 8% of the people in the United States suffering. That’s about 24 million people. Most people know that it causes blood sugar imbalances and requires drugs and dietary restrictions to stay healthy. What many do not know is that it can cause severe fatigue, ulcers that do not heal, blindness and kidney disease which is the 9th leading cause of death in the U.S.
Another digestive disease is ulcerative colitis. This autoimmune disease causes cramping pain, diarrhea with blood in the stools and urgency. Over time cancer rates increase and surgery to remove parts of the bowel is necessary if the disease gets worse. Including Irritable bowel disease and Crohn’s disease it is estimated that 1.4 million Americans suffer from these inflammatory bowel diseases and that one in three has some form of intestinal inflammation.
Hang in there with me. This is not meant to scare anyone, but to simply make a point.
Have you heard of Steve Redgrave? He is a British rower who won gold medals in five consecutive games from 1984 to 2000. Only two people have bettered this achievement in the history of the Games. During this spectacular display of human skill and vitality, Steve Redgrave was living with ulcerative colitis and diabetes.
Why do some people get these illnesses? Perhaps more importantly, why do the same illnesses destroy some people’s lives while others go on to have rich, rewarding and healthy ones? The key is diet, nutrition and exercise. We are a nation obsessed by weight and diet. Health food stores keep cropping up and at the checkout stand if it’s not about Brad Pit; it’s about diet. Yet, as a nation we continue to top the statistics of ill health. As a nation one-third of adults are clinically obese and half are overweight! More and more people suffer from food sensitivities and digestives disorders that are completely unheard of in other countries.
Most people who suffer from struggles with their weight, food sensitivities, digestive disorders and so called “chronic” diseases have inflamed digestives tracts. And that’s just the beginning. Inflammation in the gut is starting to be implicated in other diseases as well such as arthritis, heart diseases and many types of cancer. On the Center for Disease Controls’ (CDC) website you can type in anxiety and depression and then see that these emotional issues can lead to diabetes, heart disease, asthma and obesity. This cements the fact that our bodies and minds are intimately connected and that our health, mental and physical, depends on what we put into it AND our state of mind!
Over the years I have heard all the excuses when it comes to changing lifestyle and becoming a healthier person, but the overwhelming majority of my patients suffer from simple confusion. The lack of knowledge about what is good or not good, what causes inflammation and the disinformation propagated by rich food companies is amazing. What is healthy, what is a whole food, what nutrients do I need? There are volumes of books out there by very educated and experienced professionals. During house calls I find most of these books half read and collecting dust on the shelf. The following information is a summary of hundreds of pages of books and research to make your next shopping trip a little easier as you start to enjoy better health.
Below are some simply answers to confusing questions. All of this information can be found in other resources from Oprah’s Dr. OZ, Dr. Andrew Weil, Dr. James Braly, Dr. Campbell, to the national center for disease control. What’s even more upsetting is that this information has been around for at least 30 years but, just like herbal remedies and alternative therapies, it’s just not profitable. It’s time to take your health back.
Let’s dispel with some myths…
Myth: We need to eat thousands of calories a day.
We eat too much food. We needed thousands of calories a day when we used them working in fields and hunting our own food. All studies show a significant increase in life span when people follow a calorie restricted diet, usually around 1,200 a day. This is because the breakdown of food releases toxic chemicals, especially if that food is not needed in the body. The breakdown of food is an oxidative process that creates free radicals in the body. Free radicals cause cancer, amongst many other diseases caused by inflammation. Although 1,200 calories seems extreme you would be surprised how much food that really is when we start to eat wholesome foods. I recommend trying to cut out just 100 calories a day by plating your normal meals then putting back a couple large spoonfuls. Keep reading. Most of our cravings are caused by inflammation and when we clean up our food these cravings disappear.
The fact: We need smaller and more frequent meals, with more veggies, fruits, fiber and grains and occasional meat. Eat plenty of cruciferous vegetables such as kale, broccoli and sprouts. Eat an apple a day. Pectin and Quercetin (in apples) lowers blood cholesterol, lowers blood pressure, improves elimination of toxins and clears heavy metals from our bodies. Studies absolutely and indisputably prove that people who are vegetarian live longer, healthier lives.
The myth: We feel hungry when we eat fewer calories.
We feel hungry because of what our food contains. The use of HFCS (high fructose corn syrup) in processed foods has exploded. Look at some food labels. How do we know we are hungry? Our brain tells us. HFCS does not register with your brain as sugar so it is not getting the message that we have eaten something.
Mood, stress, inflammation and a poor diet leave us hungry when we really are not. The neural pathway for hunger is the same as dehydration. Drink a nice big glass of water and wait 15 minutes. Additionally, stress management is key to digestive health. I think it is interesting that around 85% of general doctor’s visits are digestive related. A completely separate statistic is that about 80% of illnesses are stress related. Our digestion is the first thing to suffer when we do not deal with our stress properly and this changes our relationship to food and eating.
The truth: HFCS makes you hungry. Stop eating it. Period. Eat more fiber. Drink more water. AGAVE! Agave nectar is not nectar at all. It is highly processed starch from the root of the agave plant and has MORE fructose than HFCS! Organic cane juice is still plain old refined sugar.
For that matter, you should try and cut out MSG too. Here are other “legal” names for things that contain MSG. Just because it says no MSG added, doesn’t mean that the way the food was processed didn’t create MSG from the natural sources in the food.
Glutamate, Glutamic acid, Monopotassium glutamate, Calcium glutamate, Monoammonium glutamate, Magnesium glutamate, Natrium glutamate, Gelatin Calcium caseinate, Sodium caseinate, Textured protein “anything”, hydrolyzed “anything”, Yeast nutrient, Yeast extract, Autolyzed yeast.
The myth: Carbs are bad.
Bulgarians have 1,600 centurions per million versus 9 per million in America. Their diet consists largely of rye/barley, vegetables and soured milk. Carbs are good. They are our fuel. They feed our bodies and satiate our appetites. BUT…they must be good carbs. Fruit juice is not the same as fruit. It’s a soft drink. Refined anything is just sugar without the vitamins and nutrients nature put in there for us. Ban simple carbs from your shopping bag. They inflame your intestines, make you feel depressed and hungry while starting the process of what’s called metabolic syndrome. This leads to many other serious diseases.
The truth: Eat carbs. Eat fiber. In fact your diet should be 60% carbs, but eat whole grain rice, bread, pasta and cereals. Eat porridge, oats, bran, lentils, potatoes and other root vegetables and legumes such as yam, peas and beans. You will love them and you will not be hungry. All of these have enzymes, nutrients, vitamins, minerals and antioxidants that protect the body, give you energy and promote healthy digestion.
The myth: We need to eat lots of protein.
Mother’s milk is 5% protein. 5%! That’s all and that is the amount of protein a newborn baby gets to grow and thrive. Studies absolutely prove that ALL occurrences of chronic diseases are lowered in people who consume less than 5% animal protein per day. This includes chronic pain.
Complete proteins are everywhere: dark green veggies, potatoes, seeds, nuts and mixes of legumes with grains or vegetables with grains. When we eat too much protein, what’s not used turns rancid and breaks down into toxic by-products in our bodies. This damages our tissues and leaches calcium from our bodies. Putrification (rotting) usually starts once we eat over 60 grams (size of a fist) of animal protein per day. Most meat cravings are due to a mineral or vitamin deficiency because our digestive system is inflamed. It’s a vicious circle.
The truth: Eat protein. You need it. But try to keep animal based proteins to under 60 grams and get more from nuts, grains, seeds and veggies. If you eat animal products then know where they come from. Eat local, free range and organic.
The myth: Fat is the really dangerous thing.
Most damage to our bodies is due to high blood sugar and high blood pressure, not the fat. There are plenty of healthy people who are slightly overweight. Simply, not all fat is bad for you. The worst is saturated fat which desensitizes us to chemical messages of satiety leaving us hungry. The more saturated fat we eat, the more we crave it just like building a tolerance to a drug.
The truth: Keep calories from fat intake to about 20% per day and eat good fats: these are the mono-unsaturated fats in olive oil, avocados, nuts and seeds, salmon and tuna. Eat meat low in saturated fat, such as poultry (especially turkey) and fish. Eating more good fats raise HDL (good cholesterol), lower LDL (bad guys) and decreases inflammation. Eat high fat/high protein carbs such as spelt, oats, quinoa and amaranth which, because of their fat content (good fat) mimic the feelings we get when we eat meat. They taste good, they fill you up and they are good for you.
The myth: I’m stressed and it makes me feel better to eat.
The truth: True, but eating the wrong things will make you worse in the long run because inflammation in the gut causes us to become desensitized to toxins and impairs are ability to absorb vital nutrients. These nutrients go on to become chemicals in our brains that help keep us happy. By reducing the inflammation and better absorbing your nutrients, your mood, energy and stamina will increase. Many cultures across the globe have extremely low occurrences of depression and scientists are starting to figure out that it is due largely to their diet.
A list of simple things to do and other good things to eat:
Before starting if you already think this is too much information; here is the simplest tried and true advice. 80% of your shopping cart should come from the produce isle. Anything in a can, box, freezer section, bag or has been sitting on a shelf is OLD and/or processed! It contains things you don’t want in your body. The major exceptions here are whole grains and legumes (beans). Read labels, if it has more than 4 or 5 ingredients think twice. Completely avoid high fructose corn syrup (HFCS) and anything that has been hydrolyze or autolyzed. If you have any digestive complaints, any chronic disease or any symptom that comes and goes at will you must consider what you are eating.
If you do not enjoy reading then I absolutely and highly recommend renting the documentary Food Inc. It sets up the foundation for America’s current decline in health and shows where the problems lie.
Helpful Strategies
Eat a high fiber breakfast. It reduces hunger throughout the day. Add some cinnamon (half teaspoon) for an added boost. Cinnamon also regulates blood sugar. Steel cut oats with some fresh berries and cinnamon is a great start to the day.
Lunch should be a good mix of veggies and carbs. If you feel tired after you eat lunch you are eating too much, eating the wrong foods or eating something you might be sensitive to. Keep experimenting and keep reading.
Dinner should be where the most protein is consumed. This should also be the smallest meal of the day and should not be too close to bedtime.
Before you eat, drink a glass of water and wait 15 minutes. The stomach digests foods at body temperature. The stomach also absorbs some of our nutrients so do not drink too much while eating and certainly try to avoid anything cold or iced.
Food Intolerances
Avoid foods that promote inflammation. By themselves these might not be a problem, but combined they can really affect our health and mood. Common signs and symptoms include headache, migraines, fatigue (acute and chronic), depression, anxiety, asthma, hives, eczema, allergies, chronic sinus congestion, catching colds more than other people, bloating, gas, water retention, insomnia, arthritis, anemia and many more depending on how long you have been eating foods you are sensitized to. If you have an allergy you will most likely know it by now. Most people have minor intolerances to these foods (and additives) below. The foods combined together in addition to stress causes a delayed allergic reaction that overtime will lead to serious ill-health.
- Nightshades contain a chemical that can sensitize us to other pro-inflammatory foods; Tomatoes, potatoes, all peppers (except black pepper) and eggplant.
- Gluten. Gluten intolerance is a bowel inflammatory disease in genetically predisposed individuals. It’s called celiac disease and is serious. Most people who do not eat wheat or gluten have a misunderstanding of what is causing their digestive symptoms. Wheat is the biggest source of gluten eaten and there is a separate intolerance to wheat. Given that wheat is a mainstay food across our planet it seems unreasonable that we as humans cannot eat this food. The main issues are not well understood but there are some theories.
- We eat too much wheat, especially refined flour in our breads, cookies, pastries etc. All the gluten and carbs, none of the nutrients. That and wheat is the biggest GMO (genetically modified organism) crop in our country second to corn and soy!
- We too much wheat products combined with the other foods in this list. I have successfully helped someone eat wheat again after removing the nightshade family from her diet. Stress also causes inflammation which allows for the protein in wheat to get into our bodies causing a low grade allergic reaction. Decrease the inflammation and decrease the food sensitivities.
- Dairy. There is a protein in cow’s milk called casein and it has been found through peer reviewed scientific processes to be highly carcinogenic (cancer causing). No other animal consumes milk after infancy. Different cheeses have different amounts so do your research. Aged white cheese, fermented chesses (yogurt, kefir) and goat’s and sheep’s milk are better choices than cow’s milk. Cheese being one of my favorite foods I understand that this might come as a shock. The scientist that wrote on the detrimental affects of milk spent 20 years doing this research. His favorite treat is aged hard cheese as is mine. So let it be that, just a treat.
- Chocolate, eggs, shellfish, sulfites (wine), bananas, citrus fruits (or citric acid) and strawberries are not tolerable by some people and when these are combined can cause a host of the symptoms mentioned above.
- Corn, which is in a lot and is a big problem! (see the omega section).
- Food coloring and preservatives disrupt our body’s chemistry. They are not normal or healthy for us to eat.
- Fructose, fructan. Fructose intolerance is common and people rarely know about it. Fructose malabsorption causes gas and bloating, fatigue and depression because fructose prevents the absorption of Tryptophan which in the end makes us happy and feel good as it is the precursor to Serotonin. High fructose corn syrup is the biggest offender. Fruit juices too because they lack the other nutrients contained with the rest of the fruit that support digestion. The USDA has a data base on fruits that contain high amounts of fructose.
Snack well: Eat complex carbs, nuts and seeds when you need a snack. Freely eat high nutrient density fresh fruit (especially berries), vegetables, beans and nuts. Studies show weight loss despite calorie intake. 70 calories of a healthy fat, e.g. nuts, 30 minutes before a meal will trigger a satiety message and release serotonin. You will eat less and serotonin makes you happy. So, especially try to do this if you are grabbing food because you are upset. Pistachio’s, almonds and walnuts are some of the best.
Other things to include in your diet:
Omega 3 and 6: Omega 3 supports immune system, decreases inflammation, lowers blood triglycerides (fat), lowers blood pressure and prevents clotting (strokes and heart attacks). Used for arthritis, heart disease and improved brain function (studies show improvements in depression with the addition of omega 3). However, there is a VERY important ratio of omega 3 to 6. It should be about 1:4. Corn has a ratio of 1:46 which promotes inflammation. The vegetable that grows out of the ground is fine but read labels and stop eating corn products (corn oil, corn starch, high fructose corn syrup, corn solids). The Omega balance is awful and actually contributes to inflammation of the intestines and ill health AND it seems to be in everything!
Tuna, salmon, olive oil and avocados are good sources of Omega 3. Walnuts and almonds contain good sources of omega 3, calcium, and magnesium (for bone, joint and connective tissue health). Calcium and magnesium also regulate blood pressure. The fat and fiber content of nuts and seeds slow digestion and let us feel full longer thereby negating the calories they have. Eating them raw and unsalted maximizes this.
Green tea: An antioxidant: it protects against cancer (7 types only topped by tomatoes which protect against 9 types of cancer), lowers cholesterol, stimulates immune system and regulates blood sugar.
Garlic: It has beneficial actions on the cardiovascular system, has anti-tumor and anti-microbial properties, lowers blood lipids, blood pressure and stabilizes blood sugar.
Cayenne: It aids digestion, circulation and stimulates the immune system.
Rosemary: An antioxidant: it reduces inflammation, is antibacterial and antifungal, and has anticancer and antitumor properties.
Turmeric: An antioxidant: it also has antitumor properties. It detoxifies and protects the liver, lowers cholesterol and reduces inflammation.
Vitamins and minerals: Try to get them from food. They are more effective that way. People with a deficiency in Vitamin D are three times more likely to have arthritis. Try to get 10-15 minutes of sun three times a week. Eat salmon, tuna, halibut, eggs and oatmeal. Vitamin D needs Magnesium to work effectively. This can be found in apples, avocados, brown rice, bananas, garlic and green leafy vegetables, so if you are eating well you should be getting this anyway.
Caution! Bio-availability is the measurement of how well vitamins and minerals absorb into your body. Our bodies were built to consume food NOT pills. Certain vitamins and minerals literally fight to get into our blood. This fight can negate anything getting into your body so stop wasting your money on multi-vitamins and start eating better. Most people only lack one or two things so consult a nutritionist.
The bones and joints depend on Calcium. Around 30 years of age we start loosing the ability to absorb this nutrient and need a higher intake. Keep up Calcium intake from seafood, dark green leafy vegetables, almonds, asparagus, broccoli, figs, kale, kelp, oats and yogurt. Vitamin C supports the proper rebuilding of tissues and is anti-oxidant. It is found in citrus fruits, colored vegetables and dark green vegetables, fruits and berries.
Co-enzyme A: A supplement that facilitates energy transfer, stimulates the immune system, manufactures connective tissue and regulates the adrenal system
24 hour clear broth fast
This easy to do cleanse helps to clear inflammation out of the digestive system, jump start your metabolism, increase your immune system and get a start fresh. When you get rid of the inflammation in the gut you help reduce inflammation in the rest of the body. I have had patients report less arthritis pain, better sleep and improved energy after just their 3rd fast.
This fast is done for 24 hours. The best results I have seen occur when it is repeated every 7 days (like every Sunday) for at least 3 times.
8 cups vegetable broth
5 large carrots (liver support, anti-oxidant)
1 large piece of ginger (digestive support)
1 large bunch of parsley and cilantro (micro-nutrients, blood builders, heavy metal cleansers)
2 large lemons (liver/gall bladder support)
Dozen mushrooms/ any type (immune support and vitamin D)
4-5 cloves garlic (cardiovascular system, immune support)
1 Table spoon Turmeric (tastes good, reduces inflammation, lowers cholesterol, protects the liver)
4 Table spoons cold expeller pressed olive oil (promotes the healthy balance of omega 3 to 6, reduces inflammation, aids in the absorption of fat soluble vitamins, helps get you feeling full while fasting)
Teaspoon chopped rosemary (see above)
Coarse chop the cilantro, parsley, carrots, mushrooms and garlic and add to broth. Cut the ginger into 4-5 big pieces so you can find them latter (keep count). Add olive oil rosemary and turmeric and bring to boil. Turn off heat and let sit for 30 minutes then re-boil once more (I usually do the first boil the night before and do the 2nd in the morning of the fast). After the second boil and when you are ready to start the fast add the juice from the 2 lemons. Strain out all the solids and remove and discard the ginger pieces. Drink the broth all day whenever you are hungry for a full 24 hours.
I dislike wasting food so I always take the solids, add a little more broth and puree them into a vegetable bisque which is quite yummy. Over the next couple days to support the fast I replace one meal a day (usually lunch) with the bisque.
I really hope this page answered some questions and was helpful. Please feel free to email me if you have any questions or need a little more guidance. Thank you.
Dr. Christopher J. Salah, DAOM., L.A.c