Monthly Archives: September 2022

food allergies

Food Allergies

by allergies, lacto-fermentation, ,

There are a number of different ways that our body can react to foods, food additives, toxins, molds, and environmental exposures.  But the terminology used by consumers to identify them can be a bit difficult to wrap your head around. What is an allergy? What is a sensitivity? Are all allergies the same? This article will help explain the difference between the two responses and looks specifically at foods and food additives.

The difference between allergy and sensitivity

A food allergy happens when the body’s immune system sees a particular food as harmful and reacts with a variety of symptoms. These can include hives, nausea, vomiting, diarrhea, breathing difficulties, and/or swelling around the mouth.

These types of allergies run the gamut from mild or moderate. Or it can escalate to the most severe reaction of anaphylaxis which can be potentially life threatening and requiring immediate medical attention. This type of allergy is an IgE (Immunoglobulin E) response; and is something an Allergist can test for.  Often it starts with a skin prick or scratch test.

The other reaction to certain foods is food sensitivity.  Instead of a skin prick or scratch test, it is often identified by

  1. Drawing blood and then exposing the blood to various proteins to see which ones cause a reaction, or
  2. Going on a full elimination diet, removing the suspected foods from the diet for a period, of time and then gently re-introducing them in a challenge to see if there is a response. An elimination diet is best for top level foods such as wheat, eggs, dairy, soy, etc rather than embedded ingredients such as calcium propionate, sodium benzoate, or BHA.

Food sensitivities can be overwhelming to the system. However, these are not the same as food allergies although, unfortunately, the term allergy is used interchangeably between the two.  

An example of this would be someone who is allergic to fish or seafood.  They may have a severe physical response to it and should not ever eat them or be exposed to them.  Someone who has a food sensitivity to fish or seafood may be able, with appropriate nutritional support, to eventually include it in their diet again.

Food sensitivities are on the rise

Food sensitivities and food allergies are on the rise, why is this? There are different thoughts, but one is the health of our gut microbiota. A recent study done in Sweden entitled, “Low diversity of the gut microbiota in infants with atopic eczema” appears to show that higher diversity in infant gut microflora lowers the chance of allergies, including eczema.

This is of interest for a number of reasons.  

  1. It appears to support the Hygiene Hypothesis.  This is the idea that if our environment is too clean it doesn't provide the diversity we need and also encourages the body to attack “harmless antigens.”  
  2. It provides further information about the role of certain beneficial bacteria.  Examples included proteobacteria protecting against allergies while Bacteroides appear to be useful against inflammation.  
  3. It shows, yet again, the connection between the gut and health.  
  4. It highlights, to me, the dangers of the over-use of antibiotics.  I have written briefly about antibiotics in our food supply here. 

The more antibiotics that appear in our food system, the higher the toll they take on our bodies.  Dr. Natasha Campbell-McBride, author of Gut and Psychology Syndrome and creator of the GAPS Diet, tells us that when she looks at dysfunction in the gut she traces it back over at least three generations.  The less healthy flora the parents have to pass on, the fewer strains will be available to inoculate the baby.  Dr. Campbell-McBride has found the effect of reduced intestinal flora to be cumulative over the generations.

What does all of this mean?

In addition to cleaning up our irresponsible use of antibiotics in the food supply, it also means that we need to do what we can to ensure a strong, healthy eco-system in our gut - creating a rich supply of diverse prebiotic and probiotic colonies.  

Adding fermented foods to the diet such as kombucha or kefir is a good start.  Other fermented foods could include yogurt and live culture sauerkraut.  Eating a diet high in fiber, especially soluble fibers which are fermented by the bacteria in the gut will help.  

Should you need to take antibiotics it is vitally important that you take them as prescribed and finish the dose to avoid creating resistant bacteria.  You will also need to re-inoculate your system by taking probiotics (antibiotics wipe out both good and bad bacteria).

In summary

While the study from Sweden highlights the benefits of a richly diverse gut colony in infants for protecting them against allergies, I feel that supporting the gut at any time is beneficial.  I also believe probiotic support can go a long way toward helping to regain or maintain healthy gut function. Having a healthy gut can also be beneficial when dealing with seasonal allergies.

 

Sources

 

Abrahamsson, Thomas R. et al. "Low Diversity Of The Gut Microbiota In Infants With Atopic Eczema". Journal Of Allergy And Clinical Immunology, vol 129, no. 2, 2012, pp. 434-440.e2. Elsevier BV, doi:10.1016/j.jaci.2011.10.025.

nitric oxide

Nitric Oxide Health Benefits

by vegetables, , ,

Nitric oxide, also known as nitrogen monoxide, plays a vital role in supporting your overall health; it is a signaling molecule that is critical for supporting many processes in your body. In 1992 it was given the title of Molecule of the Year.

Benefits

nitric oxide

A nitric oxide deficiency may be related to a wide variety of health issues such as hypertension, insomnia, anxiety, memory loss, and depression. However there are a number of body systems which do better when we have sufficient levels of nitric.

  • Blood Pressure – as a vasodilator nitric makes blood movement through the vessels easier thus allowing the heart to work less, keeping blood pressure down.
  • Blood Flow – nitric oxide has the ability to make platelets less sticky. Therefore, the platelets are less likely to clump together and form a blood clot.
  • Cardiovascular Health – due to nitric oxide’s ability to reduce blood pressure and assist with better blood flow, your heart does not have to work quite as hard. Nitric oxide can also improve endothelial function, arterial stiffness, and ischemia-reperfusion injury. Depleted nitric oxide production, however, is one of the earliest signs in the development of cardiovascular disease.
  • Brain Health – nitric oxide is important for the central nervous system. It can change the potential of the brain to complete things which may point to the ability to help with neurodegenerative diseases.
  • Immune System – it can help fight off disease and infection. Studies have indicated that nitric oxide may help to reduce respiratory tract infections by inactivating viruses and inhibiting their replication.

Are you getting enough nitric oxide?nitric oxide

 So how do you make sure you are getting enough nitric oxide?

Firstly, it’s important to understand there is no food source or supplement for it; but there are foods and supplements that can boost the amount of nitric in the body. Your body converts nitrate to nitrite and then the nitrite is converted to nitric . There is an important difference between naturally occurring sources and chemical versions.  In all cases you want to avoid the lab-created versions and choose food based options.

For your body to complete this process, it must first have sufficient amounts of nitrate available from your diet. Inorganic nitrate and nitrite are found naturally in many foods. Leafy green vegetables and beets are excellent sources of nitrates. Other sources include chard, spinach, lettuce, endive, leeks, radishes, celery, broccoli, fennel, Chinese cabbage, turnips, cucumbers, carrots, cauliflower, pomegranate, citrus fruits, and bananas. Herbs are another great source including parsley and dill.

Important co-factors

nitric oxide

Adding the above referenced foods to your diet can be beneficial, but there are a couple of other components that are necessary for nitric production. These include arginine and citrulline.

Arginine is an amino acid found in high-protein foods such as grass-fed beef, wild-caught fish, pasture-raised eggs, dairy products such as cultured yogurt, kefir, raw cheese, and seeds like pumpkin and sunflower. Seaweed and spirulina also contain arginine.

Another nitric booster is the non-essential amino acid Citrulline. The name citrulline comes from the Latin citrullis which means watermelon.  As you can guess, watermelon is a good source of this compound.

Eating a diet rich in nitrates, arginine, and citrulline is a great place to start to make sure your body has the building blocks to produce sufficient nitric. If additional support is needed, a supplement comprised of beets, L-arginine, and L-citrulline can be added to the diet.

As always it is important to consult with your health care provider first before adding any supplementation to your diet.

In summary

Nitric oxide is a vasodilator, a neurotransmitter, a regulator of nutrient metabolism, and a killer of bacteria, fungi, parasites, and viruses.

A focus on diet as a means of elevating nitrate levels through the above suggested foods can be a cost-effective means to providing your body with the building blocks of health when it comes to nitric oxide.

Listen in as BionoxUSA Founder Dr. Jay  and I dive deep into the science behind and benefits of nitric oxide.

 

Sources

 

  • Bondonno, C.P., Croft, K.D., and Hodgson, J.M. (27 June 2016). Dietary nitrate, nitric oxide, and cardiovascular health. Critical Reviews in Food Science and Nutrition. Volume 56, 2016 - Issue 12. Retrieved from https://doi.org/10.1080/10408398.2013.811212.
  • Bondonno, C.P., Croft, K.D., Ward, N., Considine, M., and Hodgson, J.M. (April 2015). Dietary flavonoids and nitrate: effects on nitric oxide and vascular function. Nutrition Reviews, Volume 73, Issue 4, Pages 216-235. Retrieved from https://academic.oup.com/nutritionreviews/article/73/4/216/1817794?login=false
  • Bryan, N.S. (2018). Functional nitric oxide nutrition to combat cardiovascular disease. Curr Atheroscler Rep 20, 21. Retrieved from https://link.springer.com/article/10.1007/s11883-018-0723-0.
  • Bryan, N.S. and Schwarz, E.R. (2022). The role of nitric oxide supplements and foods in cardiovascular disease. Nutritional and Integrative Strategies in Cardiovascular Medicine.
  • Martel, J., Ko, Y.F., Young, J.D., and Ojcius, D.M. (May-June 2020). Could nasal nitric oxide help t mitigate the severity of COVID-19? Microbes and Infection. Volume 22, Issues 4-5, pages 168-171.
  • Ritz, T., Salsman, M., Young, D., Lippert, A., Khan, D., and Ginty, A. (July 2021). Boosting nitric oxide in stress and respiratory infection: potential relevance for asthma and COVID-19. Science Direct. Retrieved from https://www.sciencedirect.com/science/article/pii/S2666354621000582.
  • Wu, G., Meininger, C.J., McNeal, C.J., Bazer, F., and Rhoads, M. (2021). Role of l-arginine in nitric oxide synthesis and health in humans. Amino Acids in Nutrition and Health. Retrieved from https://link.springer.com/chapter/10.1007/978-3-030-74180-8_10.

september produce guide

What’s In Season: September Produce Guide

by Fall, fruit, seasonal, vegetables, ,

As we move through the year, we find ourselves now heading into that restorative deep nutrition time of the year with these seasonal crops. What’s one of your favorite foods to make with something on this September produce guide?

Acorn Squash

Acorn and butternut squash are among the types of winter squash that belong to the gourd family, which also includes pumpkin and zucchini. 

Winter squashes have many health benefits, such as high levels of fiber to help keep your digestive system in good shape, vitamin A for proper eye function, and potassium, an essential mineral that helps regulate blood pressure.

Try my protein-rich stuffed acorn recipe!

Butternut Squash

Butternut squash is usually a little sweeter and nuttier than acorn squash. The nutty flavor makes butternut perfect as an addition to soups. 

Apples

With a history that stretches back more than two thousand years, apples have been the apple of our eye since their first introduction to European cultures. 

Aside from high fiber content, apples also boast good levels of polyphenols, which may help reduce cancer risk while improving heart health, memory retention ability, and brain function.

My apple cinnamon cheesecake recipe is perfect for this season. It's made with a crust of almond flour, topped with a layer of cinnamon cream cheese filling and a cinnamon butter layer on top.

My recipe for cinnamon apple pear sauce can also be used as an accompaniment to any type of dessert or your favorite breakfast dish.

Beets 

Beets are one of the most extensively grown vegetables in the world and are mostly cultivated during the cooler seasons.

They contain a bit of almost all the vitamins and minerals that you need, including fiber, folate, and vitamin C. Beets are also a good source of nitrates which can help to lower blood sugar levels.

Roasting is one of the best ways to cook beets. You can also “zoodle” beets for a delicious addition to salads or as a base for another dish.

Cantaloupe

Cantaloupes contain high levels of beta-carotene, which is an important nutrient for eye and skin protection since it is converted to vitamin A in the body. 

Cantaloupe has over 100% DV per cup for Vitamin C, meaning that eating one serving will give you enough Vitamin C throughout your day! 

This fruit can be enjoyed on its own or mixed with other fruits like bananas, blueberries, strawberries, etc., making it versatile and enjoyable while getting all your daily nutrients at once!

Remember: wash your produce first to remove any bacteria or other exposures that might be on the rind and then transferred by the knife to the flesh of produce. A prime example of this was the 2011 salmonella outbreak which was tied to cantaloupe.

CauliflowerNot many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people are lacking. Although the body makes some choline, we still need to consume choline-rich food to get enough. 

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia. 

Now that we're heading into colder weather, I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts. Yum!

Eggplant

Eggplants require a warm climate and have been cultivated in their native Southeast Asia since ancient times.

They are high-fiber food that has many potential health benefits, including reducing the risk of heart disease and helping with blood sugar control. 

I am always experimenting in the kitchen. Because this dish--eggplant corn fritters with chunky tomato red pepper coulis-- turned out so well, I would like to share it with you! It's super easy to make and full of flavor. 

You could serve these as an appetizer with some goat cheese or any other cheese you'd like, or even as a main course with some side salads for a meal-sized appetizer. The tomato-red pepper coulis is so flavorful that you'll want to eat it on its own too!

Figs

Fig trees’ natural seedlings can be found in many Mediterranean countries. It is so widely used throughout these regions that it has been nicknamed “the poor man’s food."

The fruit contains significant amounts of copper and vitamin B6. Copper is a mineral that your body needs for the production of red blood cells. It also aids in energy metabolism, and it can help maintain healthy hair, skin, bones, and joints. 

While vitamin B6 is one of the most essential vitamins to help you maintain a healthy immune system and assist with many bodily processes like balancing hormones, reducing stress levels, and aiding indigestion. 

Figs can be enjoyed fresh, dried, or in tea form. Be sure to consume dried figs in moderation because of their high sugar content.

Grapes

Grapes are primarily grown in temperate climates across the world, including Southern Europe, Africa, Australia, and North and South America. In the United States, most grapes are grown in California.

Grapes are packed with nutrients, vitamins, and minerals that can help with many health issues. They contain more than one-quarter of the RDIs for vitamin C and K.

For those who have access to good grapes for jelly making, here's a great grape jelly recipe from the book Preserving Memories: Growing Up in My Mother's Kitchen.

Note: Since grapes are one of the 12 fruits and vegetables that are on the Dirty Dozen list. It’s important to buy organic because it has a higher risk of pesticide exposure. Moreover, If you’re buying organic grapes, you’re also going to want to buy organic grape juice, organic raisins, and, yes, organic wine.

Green Beans

Green beans, also called string beans, are a common food in many kitchens across the United States. 

These vegetables contain several essential vitamins, including folate, which is 10% of your daily recommended intake value and helps prevent neural tube defects and other birth defects. 

My three-bean salad recipe is a classic side dish you can easily prepare for you and your family. This salad features a delicious mix of green beans, yellow beans, and red or pinto beans. You can also add cucumbers for a refreshing crunch. It’s light and fresh but also filling enough that you can have this salad as dinner too.

Lettuce

Lettuce is a nutritious vegetable in the aster family. Although it comes in many varieties, this leafy veggie, in general, is rich in vitamins K and A. Note that red leaf lettuce is higher in antioxidants.

Most lettuce varieties, such as iceberg and romaine, are eaten fresh and often served in salads, wraps, and sandwiches.

Mangoes

Mangoes are indigenous to southern Asia. They are packed with immune-boosting nutrients -- vitamin A, C, K, and E. Just one cup of mango has 46 mg of vitamin C or 76% of what you should get per day.

It is the best time to go eat them fresh and buy from your local market. Mangoes and salsa are also a delicious combination. This easy-to-make recipe combines both fruits into a refreshingly sweet and tangy 

Mushrooms

Mushrooms have been a part of the human diet since thousands of years ago. The word mushroom is most often used to identify the edible sporophores. The term toadstool is often reserved for inedible or poisonous fungi.

Since it’s difficult to identify the toxic ones, it’s best to buy from a reliable grocery store or if possible, from a farmer’s market

Mushrooms are low-fat and cholesterol-free food. They are also a  good source of nutrients, such as essential amino acids and B vitamins.

The best way to cook mushrooms while still preserving their nutritional properties is to grill them. This would help in retaining more of their goodness and nutrients than frying and boiling.

Okra

Okra is native to the tropics of the Eastern Hemisphere, such as in Africa and South Asia. 

It is high in vitamins C and K1, which boost the immune system and prevent blood clotting. 

This vegetable is somewhat unique as it also boasts protein and fiber, a nutrient that many fruits and vegetables lack.

Cooking okra is simple. It can be sauteed, pickled, or added to soup and stews.

Persimmons

Persimmon trees are a popular fruit grown in China for thousands of years. There are hundreds of different types of persimmons but the most popular ones include Hachiya and Fuyu varieties. The American persimmon’s fruit is generally considered more flavorful in its softened state than the Japanese species.

Persimmons are a delicious fruit that can be enjoyed in the winter months. They are filled with important vitamins and minerals like vitamins A, C, and B, potassium, and manganese. 

There are many culinary uses for persimmons; among my favorites are my persimmon raisin muffin and persimmon tea for acid reflux.

Peppers

Peppers are the fruits of a tropical plant related to chilies, tomatoes, and breadfruit; all three were originally grown in America. 

One thing you may not know about peppers? They have 92% water content! The rest consists mainly of carbs with small amounts of protein and fat--making them one very nutritious meal choice for those looking to maintain their weight.

Not only do they provide 169% vitamin C (which is essential), so it's no wonder bell pepper recipes can be found everywhere, from grocery stores on the street corners alike!

As far as eating these babies go, either raw or cooked will work wonders for our bodies’ health.

Pomegranate 

Pomegranate is a fruit that is believed to have originated in Iran. It is commonly cultivated in the warmer parts of the United States to Chile.

It is high in dietary fiber, folic acid, vitamin C, and vitamin K. This makes it a nutritious fruit that anyone can enjoy.

If you want to reap the many health benefits pomegranates have to offer, either eat them directly or drink the juice. The juice is the source of grenadine syrup, used in flavorings and liquor.

Raspberries

Red raspberries originate from Europe or northern Asia and are often cultivated in temperate areas throughout the world. The most common place to find US-grown berries is California, Oregon, and Washington.

Raspberries contain vitamins, minerals, and fiber which can help provide proper nutrition to your diet. They also come with various health benefits, including providing more than half the recommended daily intake for vitamin C.

Raspberries are a popular ingredient in jams and jellies, but did you know that you can also try making your own raspberry vinegar? Check out my recipe!

Pumpkin

Pumpkin is a type of winter squash that belongs to the gourd family, native to North America. 

It is a vegetable with many different uses. In Europe and South America, it is served as a vegetable whereas, in the United States of America, it is more commonly used as a dessert, such as pumpkin pies.

This scientifically considered fruit is high in vitamins and minerals and a great source of beta-carotene, a carotenoid that has been proven to protect against eye diseases.

Pumpkins can be boiled, baked, or steamed into various dishes like pie, soup, or bread. Pumpkin can also be turned into purees like apple sauce or canned puree that can then be made into pies and bread. Here are my three delicious pumpkin recipes to try this coming Fall.

Spinach

Spinach is a cool-season vegetable, mainly grown in North America, Europe.

It is a nutrient-rich vegetable with high amounts of many essential nutrients such as carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It is also high in insoluble fiber to help prevent constipation. 

The easiest and most healthy way to cook spinach is steaming to maximize its nutritional value.

Sweet Potatoes

Sweet potatoes are native to tropical America and widely cultivated in tropical and warm temperate climates.

Sweet potatoes are healthier than regular potatoes because they have a lower glycemic index (GI) and higher levels of nutrients like beta-carotene that help protect your eyesight. They are a good source of vitamin C, potassium, and many other vitamins and minerals. 

One of the easiest ways to cook sweet potatoes is to steam them. You can also try mashing, frying, grilling, or even slow-cooking. Here are some of my favorite sweet potato recipes!

Swiss Chard

The name may imply that it originated in Switzerland, but it is native to the Mediterranean region. Due to its enormous cultivation in Switzerland, it was referred to as a Swiss Chard. 

These leafy greens are an excellent source of vitamins A and K and nearly fulfills the daily need for vitamin C. Additionally, it is extremely low in calories, making a weight-loss-friendly vegetable.

Swiss chard can be eaten raw in salads, sautéed, or served in soups. Check out my two recipes --braised carrots and swiss chard stems and creamed swiss chard recipes.

Tomatoes

Labeled as a vegetable for nutritional purposes, tomatoes are fruits native to South America.

They're high in vitamins C and lycopene-- an important phytochemical that helps fight off diseases such as cancer.

You can find them eaten raw atop salads with all sorts of tasty toppings like cheese or avocado, baked into delicious dishes like lasagna or marinara sauce, sun or oven-dried, and pickled.  Green tomatoes are also fabulous as a chutney.

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash