Healthy Change to Outlast that New Year’s Resolution

New Year's sparkler

Originally published in Health & Healing in the Triangle, Vol. 23, No. 3, Health & Healing, Inc., Chapel Hill, NC, publishers. Reprinted with permission.

The year 2020 may have brought a maelstrom of change, but some things have stayed much the same. While the pandemic certainly highlighted the connection between nutrition and health, it has also left many of us at home, bored, isolated, possible scared, and definitely stressed. And what does that lead to? Comfort foods—the old standby—and the accompanying weight gain, according to many of my nutrition clients.

And while the amount of comfort food consumption may have increased, these foods often represent the worst of the Standard American Diet (unironically known as “SAD”). Its hyper-palatable foods are soft—low in fiber and heavily processed; sugary—even in foods you don’t think of as “sweet”; and extremely high in sodium.

So, are we stupid for eating them? No! And also, yes—but mostly no.

These foods are literally lab-designed for addictiveness. Low fiber means less fuel for the “good bacteria” that keep our digestive ecosystem balanced and running smoothly. Without that, pathogens, yeasts, and bad bacteria can tip the scales into dysbiosis, or unhealthy imbalance. And those very same yeasts and other “bad guys” make us crave still more empty carbs and sugary food. So, we’re not stupid—but susceptible to temptation, maybe?

Long-term imbalances can yield nutrient deficiencies when we don’t break down, digest, and absorb foods properly. But these imbalances also set the stage for energy issues, bloating, constipation, reflux, and other GI complaints that I see with so many of my clients—some of whom understandably resort to medicating symptoms, which can further exacerbate the cycle. Again, this solution is not stupid—but it’s not good.

A high-sugar diet also drives systemic inflammation which, over a period of years, can produce major chronic diseases such as type 2 diabetes, heart disease and more. Even in the shorter term, sugar creates major stress on the body—wreaking hormonal havoc, raising anxiety, and disrupting sleep—to name just a few of its “features.” And in the shortest term? Sugar consumption actually lowers the activity of white blood cells—you know, a major component of the body’s immune response and defense against illness—for several hours after eating it.

Many of us are familiar with the consequences of too much sodium. In salt-sensitive people, excess sodium can lead to high blood pressure and add stress to the vascular system, including the heart. Just lowering sodium doesn’t “fix” or forestall future heart problems, and neither does avoiding too much sugar or empty carbs—but these are huge steps in the right direction.

MOVING TO A HEALTHY DIET

But we also need the nutrients that are routinely stripped from—or never included in—the SAD. We need a wide variety of colorful plant foods with all their different phytonutrients to keep the body running properly. We need clean protein—and the ability to digest it—to get the amino acids that fuel healthy energy and help us to detoxify and remove chemical and other types of waste. We need healthy fats to lower inflammation and keep us feeling satisfied with what we eat. And we, of course, need enough plant-based fiber and clean water to remove waste products daily, in the “usual” ways.

I often emphasize the inclusive approach with my clients: start by adding in new, nutrient-dense foods rather than focusing on what to avoid. As you eat more of these, let them crowd out some of that other “stuff” posing as food. And as you start to feel better (and you will!), you’ll find you want more of these foods that nourish you, and less of what doesn’t. You’ll have broken or at least lessened the grip of those addictive so-called foods, swapping in a positive addiction to feeling great and looking better, too.

Sometimes, just changing your food helps enough. I use meal plans to illustrate tangible ways to make gradual changes—since we tend to resort to what we know and what’s easiest, particularly these days. And I work with some individuals who need more dramatic dietary changes based on medical changes. But most often, I need to fix gut health and provide additional support alongside nutritional changes.

In my gut health series, I use comprehensive GI testing and others to identify the balance of good and bad bacteria and yeasts or other pathogens in the gut, digestive issues, immune health, and more. I then develop a personalized plan to improve digestion, remove pathogens, and improve the population of “good” bacteria to help create healthy, sustainable balance. Next up? Soothing and repairing the lining of the inflamed GI tract itself.

This “4R” approach—remove, replace, repopulate, and repair—is common, but the specifics differ for each individual based on their unique microbiome, lifestyle, and food allergies, all of which can contribute to ongoing GI tract inflammation. The upside? If you need more reasons than better energy, reduced bloating and pain, fewer food reactivities, better digestion and absorption of nutrients to convince you, remember that the GI tract also contains 70-80% of the whole body’s immune function.

So, healing the gut literally equates to improving overall health and the ability to fend off infection. It sounds complicated, but making your body work optimally and helping people feel their best is what I do every day. I call it taking the hard work out of getting healthier! And that’s a good goal for any time of year, not just for a New Year’s resolution.

To hear more from the Nutrition Corner, check out my other columns from Health & Healing at Health and Healing in the Triangle (healthandhealingonline.com)

What’s a balanced diet anyway?

Colorful vegetable array

As we close the book on 2020 (thank god!) and begin setting our intentions for 2021, I’m revisiting some of my favorite previous columns that I hope will apply to your New Year’s resolutions for health and healthy eating. Enjoy!

Originally published in Health & Healing in the Triangle, Vol. 22, No. 3, Health & Healing, Inc., Chapel Hill, NC, publishers. Reprinted with permission.

From the Nutrition Corner: What’s a balanced diet anyway?

“Eat a balanced diet.” We hear that from everyone, it
seems; even a TV commercial for a clearly not-so-healthy
food urges you to eat that junk as “part of a balanced
diet.” Whomever you see for health concerns has probably advised
this, perhaps without further explanation—leaving you to either fill
in the blanks or spin in needless confusion.

Balanced eating shouldn’t feel like a too-complicated math
equation, although it may be more nuanced than the diet-du-jour
currently making the rounds on social media. And what about all
those trendy diets—Keto, Paleo, Macros, any-other-O, flexitarian,
Whole30—are they balanced? When considering how to eat to
maintain your balance, remember that needs shift with age and
other factors. What’s “perfect” for your neighbor or fellow gymgoer—
or even for you at a previous age—may no longer be so
perfect now.


NO ONE SIZE FITS ALL


Still, it’s human nature to crave simplicity. When asked for the
nutritional “golden rule,” I point out that breast milk is perfectly
balanced food for an infant, with 50 percent of its calories
derived from fat supporting healthy development. Yet I don’t
recommend 50 percent fat—or breast milk—for adults!

Supporting development and growth is the primary concern
throughout childhood, culminating in adolescence, a time
of even more rapid growth and change. Adolescents require
increased amounts of specific nutrients, particularly the bonebuilding
ones, since most bone density is determined during
adolescence and into young adulthood.

Most people know that pregnancy and lactation bring
increased requirements for specific nutrients and overall energy.
But I also see a lot of perimenopausal and menopausal women
in my practice who complain of belly fat they suddenly can’t lose
with their usual diet and exercise techniques. That’s because
hormones, too, influence how we absorb and metabolize
nutrients, so a balanced diet for a middle-aged woman will look
different than one for her younger self.

Advanced age brings specific concerns, like under-nutrition.
Older adults face a higher risk of vitamin and mineral deficiency.
They also have fewer hunger and thirst cues, so my balanced
diet recommendation to a senior might emphasize cooking or
eating with friends as much as emphasizing any specific nutrient
or so-called superfood.


GUIDES FOR HEALTHY CHOICES

Illness or surgery, heavy physical demands, and bioindividuality
make it impossible to define one-size-fits-all diet
criteria. But for healthy adults in general, a nutritious diet entails
balancing your choices. Michael Pollan’s well-known advice—to
“Eat food. Not too much. Mostly plants.”—is a pretty good, and
simple guideline. “Food” means unprocessed food; “Not too
much” means moderation. “Mostly plants” means add more
plant-based protein choices like beans, while moderating meat
intake.

And, as you probably already know, an easy guideline to
follow is to consume less “don’ts”: less processed food, trans-fatladen
fast food, less sugar. And to balance less healthy choices
with the “dos.”
• Do eat a wide array of fruits and vegetables—emphasis
on vegetables—which contain fiber, vitamins, and other
phytonutrients.
• Do consume moderate amounts of whole grains, another
healthy source of vitamins and nutrients.
• Do eat sufficient, varied lean protein—lean meats and/or
beans and legumes—while remaining mindful of the high
saturated fat content in some meats. But don’t skimp on
healthy, anti-inflammatory fats such as olive oil, a variety of
nuts and seeds, and avocados..

If all else fails, remember this: eat your vegetables. Trendy
diets may come and go, but that is the one eating pillar proven
to lower your risk for chronic disease. That’s as close as I come
in my practice to one-size-fits-most!

Sharon Price became passionate about nutrition following her own journey recovering from
Lyme disease. She now offers that same personalized counseling to help individuals and families navigate the often-complex interplay between food and health—taking a special interest in gut health, autoimmune conditions, food allergies, and hormone balance. Her approach is simple: take the “heavy lifting” out of wellness, helping individuals
and families savor good health without feeling enslaved to its pursuit. You can reach Sharon at 919-322-8230 or https://notsohardnutrition.com/contact-us/

BY SHARON PRICE, MS (NUTRITION), CNS, LN

New column in Health & Healing!

health & healing cover

My latest column for Health & Healing emphasizes why good nutrition is more important now than ever . . . and while I am in no way anti-medication, there’s a lot to consider when taking certain medications, including other wellness options that may help. Whether you take medication or not, eating well sets the foundation for good health and strong immunity:

“Over the past several months of sheltering at home, many of us have fallen prey to the lure of convenient ‘comfort foods.’ The resultant weight gain gives COVID-19 a whole new meaning for some, while increasing risks with infection-since obesity has been correlated with more severe complications. Diets high in processed, sugar foods also suppress protective immune function.

For all these reasons, I offer an anti-viral protocol including herbal and vitamin supplements, as well as nutrient-dense and varied foods. But I have also observed with relief that medical experts have expanded the toolbox of medications to treat and ease the effects of the virus. I believe there’s a time and place for medication, but that good nutrition and lifestyle habits must always form the foundation of good health.

As a culture, we tend to over-rely on medication while downplaying the importance of healthy eating. That’s reflected in my practice, where some of the most common complaints I see include bloating, pain, and poor digestion. In addition to less-than-ideal eating habits, these individuals often share a history of long or repeated antibiotic use, or reliance on proton pump inhibitors (PPIs) for reflux. I consider these red flags in terms of health and nutrition.

Why? Extensive antibiotic use can imbalance gastrointestinal flora, triggering maldigestion, bloating, pain, and more. That’s because they wipe out both good and bad bacteria indiscriminately. When antibiotics are necessary, I recommend an individualized gut supportive protocol both during and after and taking them, including probiotics, digestive support, gut healing elements, and immune support. This can help prevent or address an overgrowth of yeast or opportunistic bacteria, along with many of the unpleasant GI issues that follow.

PPIs are a whole different medication that can lead to similar long-term issues, and many people take the for years, unaware of possible negative effects. PPIs hamper nutrient absorption in three ways: they specifically limit absorption of B12 and other nutrients, they cause less effective initial breakdown of food, and they limit the release of pancreatic digestive enzymes.

Stomach acid also helps protect against pathogens. Less acid means less defense, and more undigested food fuels pathogen growth still more-leading back to digestive issues and nutritional deficits.

Although I do have supplement protocols to help wean clients off PPIs, sometimes they must take them. In that case, I’ll provide a protocol for digestive and nutritional support.

Nearly all my clients take some type of medication, which is why I take a careful history including medication use. I can work with people to reduce the negative effects of medication, or offer non-pharmaceutical, effective alternatives in many cases. Understanding the complex inter-relationships between medications, nutrients, and physiological function is key.”

One Nutritionist’s View on Medication « Health and Healing in the Triangle (healthandhealingonline.com)

Immune Support: Mom’s Chicken Soup

Immune Support Soup

We all suddenly have oodles of time on our hands, plus a lot more concern about our health. Voila! If you’re a person who relieves stress by doing, this recipe is for you – even if you’re not the greatest cook in the world. More importantly, Mom’s Chicken Soup is nourishing AND provides immune support – comfort food that’s great for you.

In times of illness (cold/flu/other virus), this is the recipe I turn to, courtesy of my mom. Note: it freezes well, and there are infinite variations you can try. I like ginger and turmeric for even more of an anti-inflammatory boost, but let your taste buds guide you. This may take a little time and a few steps, but it is seriously, seriously easy to make:

Mom’s Chicken Soup

Ingredients

1 small organic chicken
2.5 quarts purified water (or more)
1 large onion
4 whole carrots (or parsnips)
7 stalks celery
fresh dill

Directions

1. Bring water, chicken (gizzards removed) and a large onion, quartered, to boil in a large pot. Water should just cover chicken, so you may need slightly more or less.
2. After liquid boils, skim off white foam from tip before lowering heat to simmer for 1.5 hours uncovered.
3. Add carrots and celery stalks to liquid, cover pot, and simmer for another hour.
4. Remove chicken from pot to cut up into bite-sized pieces.
5. Remove onion and veggies from pot, puree them, and return to pot with chicken pieces.
6. Add fresh dill (and/or parsley if you like) and 1.5 tsp sea salt (or to taste).
7. Simmer for 10 minutes.
8. Enjoy!

Elements that are particularly beneficial for immune support include: bone broth (a hot topic these days), onion, which contains anti-inflammatory quercetin, and carrots and celery containing both fiber and immune supportive vitamin A. So, why not make something good for your health and your immune defenses?

Let me know how this recipe works for you in the comments, and stay well and safe, everyone.

Glutathione – Your Body’s Secret Weapon?

Antioxidant infusion

Not to overshare, but I’ve been known to refer to intravenous (IV) infusions of glutathione as “Muppet juice.”  Why?  Well, the boost they give can make me start humming that old song from The Muppet Show: “Dah, dah, dah, it’s time to start the music, it’s time to dim the lights.  It’s time to get things started FOR THE MUPPET SHOW TONIGHT!!!!”

Or it’s like that part in the Wizard of Oz where Dorothy enters Munchkin land and everything transforms into vivid color.  Seriously.  But – just as seriously – that’s how it is for me.  When I joke about its impact in the IV room at Beverly Medical Center, I can see people’s ears perking up.  Hmm, I can practically hear them thinking, I could use some of THAT.

And my answer?  Maybe so . . . but maybe not. 

Glutathione: the Basics

But first things first – what even is it?  The most powerful antioxidant is one your body not only creates but can recycle, according to need.  We form glutathione from three amino acids, glutamic acid, glycine, and cysteine. And we get those through the protein we eat and process. You also need a variety of vitamin and mineral cofactors to regenerate it.

And glutathione is more than an antioxidant.  A versatile work horse, it supports detoxification and immune defenses.  When your body is more challenged, you may need more – and given the right ingredients from a healthy diet, your body should make more.

Knowing Your Needs

As a former engineer, my inclination is always to seek (and use) more data.  I wanted to understand why my immune system seemed sluggish, why I sometimes seemed so easily thrown off balance.  Autoimmune thyroid disease and other factors certainly have left me on shakier footing. My MTHFR genetic polymorphism can also make it more challenging for me to regenerate glutathione.

I decided to experiment with it. Most people who need more glutathione tend to do better when given its precursor instead, n-acetyl cysteine (NAC).  But rather than making me feel better or more energetic, supplementing with NAC actually made me feel WORSE.

Next, I performed an organic and amino acid test panel to see why. The results confirmed that I had ample (!) quantities of cysteine, glutamic acid, AND glycine.  But those same functional tests also confirmed that I had a glutathione deficit relative to my body’s needs. 

How to Boost Your Levels

That’s where the IV administration comes in.  We typically don’t absorb oral glutathione well through the digestive tract, although some preparations (sublingual, liposomal, and more) have shown more promising results in studies.  Another option is to bypass the digestive tract and deliver a more substantial quantity of glutathione, using an IV “push.”  I periodically do those along with a vitamin C (+ other vitamins & minerals) concoction, especially when I get sick.

And last year, during a particularly run down and stressful time, I was having one a week — each time with that lights-on-showtime type experience.  Yet a recent IV to hasten my recovery from a cold delivered nothing that dramatic.

And that’s exactly what would happen if someone who didn’t need or could already make sufficient glutathione might feel – nothing.  Which is why it’s important to work with a nutrition practitioner like me who considers all the individualized factors – genetics, nutritional status, life stressors, detoxification burden and capacity, and more. 

Because the right solution for you can be a powerful tool— Muppet juice, even!  Yours just might not be glutathione.

Reclaim Gluten Free (AND soy free!) Asian Dumplings

asian dumplings

Back when I learned I needed to eat gluten free and soy free, I thought I’d lost certain foods forever, particularly some favorite Asian cuisines!  I’ve since learned how to make many Asian dishes with a few substitutions, the most important of which is Coconut Aminos, a staple in my kitchen and my cooking.  This sauce makes Asian dishes like my Mongolian beef work, but also adds that extra pop of umami as a quick marinade or side sauce.

Still, I thought my days of enjoying dim sum or dumplings were long gone – and the frozen ones just didn’t do it for me.  And then I found a (gasp) gluten-free dumpling class, taught by Kim Hunter of Raleigh restaurant Kimbap fame – cue celebratory dance!

The answer? A gluten free dumpling class!

Over a lovely afternoon with like-minded folks, my husband and I learned how to get those dumplings back!  I will confess that ours looked like a wild bear had folded them, but we should get better with time, right?  With her permission, I’m sharing Kim’s recipe for gluten-free dumplings so you, too, can reclaim this delicious dish!

Recipes from the Kimbap Kitchen: Pork Mandu (Korean dumplings)

Yield ~45 dumplings

Filling:

1 lb ground pork (or can use chopped up shrimp or other protein; sweet potato makes a nice vegetarian option!)

2 cups chopped greens or cabbage

½ cup chopped scallions

1 T minced garlic

1 T minced ginger

1 tsp salt

½ tsp sugar (optional)

2 T coconut aminos (a great tasting soy substitute)

  • Mix all filling ingredients

Pro tip – cook up a small amount of the filling to see if the seasoning is to your liking!

  • Dust your surface and the wrapper with fine flour (rice flour works)
  • Keep water nearby to pat onto the wrappers to keep moist
  • Fill each dumpling wrapper with approximately 1 T filling
  • Fold according to your preferred style!
  • Can steam or pan fry immediately (or keeps in refrigerator in parchment paper up to 12 hours)

Note: raw dumplings may be individually frozen for up to 6 weeks!

Gluten Free Dumpling Wrappers:

Yield 45-60

1.5 cup (white, fine) rice flour

¾ cup millet flour

¾ cup tapioca flour

2.5 tsp xanthan gum

1 tsp salt

1 cup hot water

  • Mix flours, salt, and xanthan gum
  • Add hot water and incorporate; knead for about 2 minutes
  • Let rest for at least 30 minutes

Note: dough may be stored in refrigerator for up to 2 days

  • Divide dough into 4 pieces and slice off thin pieces
  • You can either cut in circles or leave square for more rustic style
  • Roll out using a small dowel (smaller than a traditional rolling pin! Look at Asian markets)

Dumpling Sauce

Yields ½ cup

¼ cup coconut aminos

1T sesame oil

2 tsp mirin

1 tsp black vinegar

1 tsp molasses

Sliced scallions

Pinch of salt and pepper

If you don’t have mirin, vinegar, or molasses on hand, simply coconut aminos, sesame, and a pinch of salt will do!

Can You Eat to Reverse Cognitive Decline?

Many of my clients express anxiety about Alzheimer’s Disease (AD). And I don’t have a geriatric practice! But this fear can span all age groups and particularly affects women as both patients and caregivers. The thought of significant cognitive decline can spark deep anxiety – not just because we the fear loss of qualities that make us…well, “us,” but because we may feel helpless in the face of it. 

Tools to Fight Cognitive Decline

But are we really helpless?  Recent research suggests otherwise!  While we don’t have a complete understanding of what causes cognitive decline, promising early studies indicate that using a multi-factor approach can stem its progression or even reverse mild cases.  One protocol, developed and tested by Dr. Bresden at UCLA, focuses on treating Alzheimer’s more like a chronic, manageable disease. And many of the tools can be found in your own kitchen!

Bresden Protocol: Multiple Levers

The Bresden premise is that the combined effect of many tactics is key; his protocol employs 36 potential “levers,”  customized according to the specific needs of the patient, including1:

  • Reduce inflammation with an anti-inflammatory diet and supplements
  • Understand and optimize nutrient levels, including: B12, B5, D3, K2, antioxidants, Zinc:Copper ratio, and more
  • Improve gut health
  • Include cognitive enhancement elements, such as Omega-3 fatty acids
  • Optimize hormone balance
  • Address any heavy metal toxicity and sleep disturbances identified
  • Enhance the body’s own clean-up mechanisms, by incorporating a 12 hour fast overnight
  • Reduce stress, possibly by yoga or meditation, and incorporate regular exercise

The good news is that these steps will reduce your risk not just for Alzheimer’s, but for many chronic diseases.

How You Can Reduce Your Risk for Cognitive Decline

Now, where to begin?  A good start is to schedule an overall integrative health evaluation that includes an understanding of your functional status for key nutrients and looks at other predictive parameters – if you have this in place, you’re already ahead of the game!  The next step is to optimize a food, lifestyle, and supplement plan specific to your needs. We can help!

Contact me to learn more about how to reduce your risk, today!

Sharon Price, M. S. Nutrition