What Food Plan is Best for Me?

What Kind of Food Program is Best for Me?

By Moira Fitzpatrick, PhD, ND

March 2018

 

Many people ask me what is the healthiest food program? While there are always personalized aspects of food, I generally recommend an anti-inflammatory diet. This is based upon the research that demonstrates inflammation is the cause of all chronic diseases. We already know that food affects the microbiota and there is a strong involvement of the gut and microflora in the process leading to chronic inflammation. Key inflammatory cytokines are synthesized by enterocytes in response to endotoxins produced by the gut microflora.

 

Prior to creating a food program, I recommend a food sensitivity test as foods to which you are sensitive are sources of inflammation. The most common sensitivities are dairy, gluten, eggs and a growing number of individuals are sensitive to nuts. Frequent intake of one food can trigger intolerance to that food.

 

What is an anti-inflammatory diet?

A food program predominantly composed of a diversity of vegetables and fruits. Plants are naturally anti-inflammatory. I recommend organic produce. It is best to buy local because the food does not have to travel, hence it is fresher. Vegetables may include asparagus, sprouts, beets and their greens, broccoli, cabbage, cauliflower, celery, Swiss chard, cucumber, endive, lettuce, mustard greens, arugula, radish, spinach, collard greens, watercress, string beans, Brussels sprouts, chives, collards, kale, kohlrabi, leeks, onion, parsley, pumpkin, rutabagas, rhubarb, turnip, zucchini, artichoke, parsnip, green peas, squash, carrot, yam, and garlic. As we approach spring think about baby salad greens, collards, chard, kale, asparagus, peas and berries of all kinds. Half of your plate needs to be vegetables.

 

Fruit is easily digested, alkalizing, cleansing and refreshing. Fruit is typically anti-oxidant and is a good remedy if overstressed. Fruit typically has a natural laxative effect and provides a balance to richer foods.

 

What about protein?

Fish and moderate amounts of chicken, turkey and lamb, plus vegetable and grain sources of protein may be individualized for your needs. When eating meat of any kind make sure it is hormone, antibiotic free and preferable organic. Fish that have the lowest mercury include anchovies, butterfish, catfish, clams, crab, croaker (Atlantic), flounder, haddock (Atlantic), Hake, Herring, Oyster, Pollock, Salmon, Sardines, scallops, shrimp, sole (Pacific), Squid (Calamari), Tilapia, Trout, Whitefish. Avoid fish with the highest mercury Bluefish, Grouper, King Mackerel, Orange Roughy, Shark, Swordfish, Tuna. Other fish are moderate and should be eaten no more than 3-6 times per month.

 

What about dairy?

Many people cannot digest dairy, especially those who are challenged with upper intestinal damage. The most digestible form of dairy is fermented, hence some individuals can tolerate yogurt.

 

Raw organic nuts and seeds are best purchased at stores where there is a rapid turnover rate to avoid the nuts becoming rancid. Many people soak their nuts for 8 hours and then dehydrate at 115 degrees for 24 hours. The helps with the digestibility of nuts.

 

What about legumes?

Legumes include peas, lentils, kidney beans, pinto beans, mung beans, garbanzo beans, and adzuki beans. To increase nutrient availability of legumes, it is best to soak them for 8 – 24 hours. This will eliminate lectins which are proteins that can be challenging for the digestive system. In addition to soaking beans, individuals who have a strong digestive system and good microflora will be able to break down lectins. Once you have soaked the beans, drain off the excess water and cover with fresh water. Bring beans to a boil and simmer until they are cooked, which can take 45 minutes to two hours. Season your beans after they are cooked, then simmer for another 20 minutes or so.

 

What about gluten?

If you are sensitive to gluten avoid it completely. Some individuals with gluten sensitivity have no symptoms at all. Others experience fatigue, depression, foggy mind, low energy, numbness in their hands and feet, joint pain, insomnia, and some have digestive symptoms. Gluten sensitivity is associated with dysbiosis, leaky gut and chronic inflammation. Gluten sensitivity has led to a whole new industry of gluten free products. Gluten free grains include amaranth, brown and white rice, buckwheat, arrowroot, potato, oats, millet, maize, hemp, corn, chickpea, chia, quinoa, sesame, sorghum, soya, teff and tapioca. As the consumption of gluten free grains increases, more people are becoming sensitive to these grains. Additionally, you don’t want to overconsume processed foods.

 

What about fats and oils?

Recommend extra virgin olive oil as it protects blood vessels and cholesterol from oxidative damage by signaling genes to express antioxidant enzymes. Avocado is a source of easily digested fat. It is a natural source of lecithin and is known to beautify the skin. Coconut oil is a medium chain fatty acid. Medium chain fatty acids are different from long chain fatty acids. MCFAs are rapidly digested and passively absorbed. They help to boost your metabolism and strengthen your immune system.

 

Omega-3 Fatty Acids are anti-inflammatory and essential for the health of the nervous system and the brain. The richest source of omega-3’s are salmon, mackerel and sardines. Another source of omega-3 is alpha-linolenic acid which is found in the oil of certain plants. Some sources include flaxseed (make sure you grind it), chia seed, pumpkin seed, edamame, walnuts. Dark green vegetables such as kale, collards, chard, chlorophyll-rich foods contain alpha-linolenic acid in their chloroplasts.

 

What about sweeteners?

We all know that cane sugar is pro-inflammatory. Humans have a well-developed taste for sweets. I recommend a variety of fruits. If a sweetener is desired then consider, honey, organic maple syrup or stevia. Honey is refined by bees and contains some minerals and enzymes that do not upset the mineral balance in the body to the same extent as sugar. Remember that honey cannot be given to children under 18 months of age. Stevia does not negatively affect blood sugar.

 

The key to any food plan is diversity. Experiment with new foods. Get curious about the foods you have never eaten or have not eaten in a long time. Diversity in food, especially vegetables results in a diversity in your microflora and increased or optimal health.

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Far Reaching Affects of the Gut Microbiome

The Far Reaching Affects of the Gut Microbiome

By Moira Fitzpatrick, PhD, ND

March 2018

The gut microbiome is the gut flora, the bacteria of the gut that contains about 4 million microbial genes. Humans have approximately 26,000 genes. There is a strong relationship between each of us and our gut. Perhaps we need to attend to this relationship. Each of us is host to bacteria in our gut and it is our job to feed these bacteria. In return the bacteria support our immune system and the breakdown of indigestible carbohydrates to create short chain fatty acids. Colonization of the gut begins at birth and develops as the individual grows. It is affected predominantly by diet, where you live, genetics, age and sex.

 

The intestines contain both pathogenic and symbiotic bacteria. There are many influences on the gut bacteria with diet exerting maximum influence. Recent research demonstrates that changes in certain members of the microbiota are associated with diseases and pathologies such as diabetes, liver, inflammatory bowel disease, autism spectrum disorder, obesity and neurodegenerative diseases. (1)

 

What is dysbiosis? It is the overgrowth of commensal bacteria and opportunistic bacteria. The result of dysbiosis predisposes us to infection, inflammation, nutrient depletion, especially B12, iron and fat- soluble vitamins.

 

What causes dysbiosis?

1)     Antibiotic use

2)     Stress

3)     High carbohydrate diets

4)     Gut inflammation often secondary to food sensitivities

5)     Toxic exposures

6)     Lack of physical activity

 

What are the roles of our gut bacteria?

1)     Stimulate the development of a competent mucosal immune system

2)     Maintain the integrity of the epithelium or lining of the gut

3)     Healthy intestinal bacteria metabolize fiber and produce short chain fatty acids (SCFA), which are essential for colonic health and to regulate the intestinal immune system

Ex. Butyrate is a SCFA that fuels the colon cells.

4)     Intestinal commensals also produce neuroactive molecules and neurotransmitters that affect the function of the enteric nervous system. Animal studies on germ free mice have shown a decrease in enteric neurons, which is associated with decreased gut motility.

 

There is significant cross talk amongst the gut, the nervous system and the immune system. This is exemplified by the growing research on the “gut-brain axis”. The “microbiota-gut-brain axis” is an extension of the gut-brain axis. This means there is bidirectional communication between our microbes and the brain. The intestinal microbiota can stimulate the production of neurotransmitters. Animal studies show changes in serotonin and glutamate signaling, plus expression of brain-derived neurotrophic factor (BDNF) when there is a depletion in gut microbes. Serotonin in the gut affects motility, pain perception and the tone of the vessels. Serotonin in the gut is regulated by serotonin-selective reuptake transporter, which is expressed by the intestinal epithelium. Short chain fatty acids are involved the activation of the processes that affect the transporter. There is a relationship between inflammation and different bacterial groups in the microbiome. Links between the gut microbiota and brain function have been identified in MS, Autism Spectrum disorders and ADHD. There is suggestion that decreased levels of bacteria that produce butyrate are a factor in ALS. Individuals with Parkinson’s disease show higher gut permeability (leaky gut) and decreased short chain fatty acids. Patients with Parkinson’s disease have increased constipation which is associated with changes in the microbiome. (1)

 

While there is need for more research, perhaps the gut, our unique microbiota holds the key to health.

 

Is there a relationship between leaky gut and a leaky blood brain barrier (BBB), hence neurological and psychological diseases? What is the role of dysbiosis and the microbiome?

 

There is increasing evidence that the gut microbiota affect the integrity of the blood brain barrier. Specifically, the short chain fatty acids (SCFA) are key players in the gut brain axis. SCFAs are produced when the gut bacteria are involved in the fermentation of fibers or complex carbohydrates. There are three types of SCFAs including acetate, propionate and butyrate. These SCFAs are involved in gut motility, enhance satiety, influence water and salt uptake and provide energy for colon cells through butyrate. Butyrate has gotten most of the attention in research. Butyrate has anti-tumor properties. It activates the vagus nerve and hypothalamus and indirectly affects appetite and eating behavior. Butyrate also increases insulin sensitivity. Intestinal propionate has been associated with decreased stress behaviors and reward pathway activity in both mice and humans. Propionate has a protective effect on the BBB by mitigating inflammatory and oxidative stimuli.

 

It may be that gut dysbiosis and the resultant changes in metabolite levels affect the blood brain barrier. Variation in blood barrier function is increasingly recognized to impact cognitive processes. Defects in blood brain barrier have been linked to impaired memory and linguistic function. Antibiotic induced intestinal dysbiosis has also been associated with cognitive deficits and decreased gut derived microbial metabolites. There are 200 distinct microbial metabolites that have been associated with healthy individuals. Is there a link between gut dysbiosis, blood brain barrier and cognitive defects? What we do know is that patients with early Parkinson’s and Alzheimer’s disease have reduced levels of Bacteroides species in their feces, which are important producer’s of SCFAs. Does this decline lead to a decrease in circulating propionate and hence vulnerability of the BBB?

 

Evidence points to short chain fatty acids being the key to a balanced microbiome and health? SCFAs control inflammation, regulate immune function, reduce excessive free radicals and mitochondrial dysfunction.

 

How do I increase short chain fatty acids?

1)     Eat a wide diversity of vegetables, including sprouts.

2)     Eat fermented foods such as kefir, homemade yogurt, kombucha, cultured coconut water, sauerkraut and sour dill pickles.

3)     Take good quality prebiotics and probiotics

 

We often have individuals do the GI Effects, a comprehensive 3-day stool test. This test provides a report on the following:

1)     Functioning of the GI system

2)     Identifies the amount of short chain fatty acids, including levels of butyrate and proprionate

3)     Identifies inflammation

4)     Shows levels of pancreatic enzymes

5)     Provides a description of each individual’s microbiome. We can see the ratio of firmicutes to Bacteroidetes phylum of bacteria. These bacteria compose 90% of the bacterial population in the colon.

This test plus food sensitivity and your subjective report of your digestion provides the guide to healing.

 

We can eliminate inflammation by supporting you in changing your diet, supplement the microbiome with pre-biotics and probiotics and alter the groups of bacteria in your microbiota. The stability of the microbiota depends on the food you eat.

 

Changes in the microbiome can modulate homeostasis, improve functioning and prevent disease, and can alter immune responses and modulate the severity of disease.

 

The prevention of disease begins in the gut.

 

(1)  Marietta, Eric, et al. Microbiome, Immunomodulation, and the Neuronal System. Neurotherapeutics (2018) 15:23-30.

(2)  Hoyles, Lesley et.al. Propionate affects the blood-brain barrier. July, 2017

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What is Your Eating Pattern? – Choose the best plan for holiday balance and health

Getting Beyond Holiday Stress and Sugar Consumption

By Moira Fitzpatrick, PhD, ND

December 2017

 

The holidays are filled with joy, oftentimes high expectations, less sleep, many treats and often too much alcohol. While there are general guidelines for getting through the holidays, I would like to support you in individualizing a plan for yourself. To do so we will discuss four patterns.

Choose the pattern that most fits your lifestyle and create a plan for holiday balance and health. 

 

PATTERN 1) Do you need coffee to jumpstart your day? Do you get less than optimal sleep or feel fatigued? Do you find yourself drinking coffee throughout the day or skipping lunch and then craving sugar mid afternoon as your blood sugar drops? You may also find it hard to lose weight and wonder why you keep gaining weight.

 

Plan:

  1. Optimize your sleep. This means go to bed around 10:00PM and get up at the same time every day. Get help if you need support to sleep.
  2. Avoid coffee or energy drinks after 1:00 PM.
  3. Eat whole foods and make sure you eat breakfast, lunch and dinner.
  4. Eliminate excess sugar.
  5. Have an afternoon snack that contains protein, such as fruit and nuts, hummus and vegetables or an apple with almond butter, edamame. Protein helps to balance your blood sugar.
  6. Take a multi-vitamin. When your body is missing nutrients, it tends to crave sweets.
  7. Take 3 minutes three times a day to stop, breathe deeply and get yourself centered and grounded.
  8. Exercise five days a week for at least 30 minutes in an activity that is fun. Exercise early in the day or evening.

 

PATTERN 2) Are you the “Go to” person in the family or in your business and everyone comes to you for help? Does it feel like everyone else’s needs come first? Do you find yourself always running – to pick the children up from school, take them to soccer practice, dance, etc., run the household, maybe working part time – living a lifestyle that is exhausting? This pattern often affects women and results in the adrenal glands becoming overtaxed by stress. When we are tired, we naturally reach for sweets. And so begins the blood sugar roller coaster. Blood sugar goes high after that piece of chocolate and then crashes and we become irritable. You may also find yourself becoming light headed when you stand up if your blood sugar is low. Think about going from this scenario in to the holidays….

 

Plan:

  1. Make sure you start your day with a high protein meal and include such foods as eggs, beans, a meat of your choice, Greek Yogurt, or a protein shake. Lunch needs to include meat or fish, beans, a salad or vegetables low on the glycemic index, which means no starches. Make sure you have a protein for dinner. Think about fruit for dessert.
  2. Have a protein snack every 2-3 hours. Think about nuts, seeds, hummus and vegetables, hard boiled egg.
  3. Think about shifting from coffee to green tea. Drink hot water with lemon and mint for a refreshing hot or cold drink.
  4. Increase your water intake.
  5. Take a vitamin B complex.
  6. Chromium – take 200 – 500 mcg daily. Chromium is a mineral that helps decrease the symptoms or reactive hypoglycemia or low blood sugar. You can typically get 200 mcg in a multiple vitamin.
  7. Adrenal supplement – An adrenal supplement typically contains adaptogens, which are plants that grow at high altitudes and learn to cope with stress. We get the benefit of how these plants have adapted when we take them. A good over the counter adaptogen for the holidays are Gaia products. Recommend you see a practitioner for chronic stress or fatigue.
  8. Take 3 minutes three times a day to stop, breathe deeply and get yourself centered and grounded.
  9. Do something every day to take care of yourself.

 

PATTERN 3) Are you the type of person who snacks throughout the day on sweets? Are there donuts, cookies, candy, cakes in the office? Do you find yourself taking a cookie every time you pass through the staff room or kitchen? Do you crave pasta? Are your sinuses running? Feel congested? Have post nasal drip? Do you have irritable bowel? Frequent yeast infections or take antibiotics frequently? You may have yeast overgrowth. Sugar feeds yeast and yeast in your gut causes sugar cravings. Yeast overgrowth is exacerbated by antibiotics, which not only kill pathological bacteria, but also wipe out your good bacteria. Yeast overgrowth also contributes to food allergies. The most common include dairy, gluten and eggs.

 

Plan:

  1. Starve the yeast by eating high protein foods such fish, eggs (unless sensitive to eggs), meat of your choice, beans, lentils. Limit starchy vegetables (potatoes, peas, white rice, sweet potatoes).
  2. Eliminate sugars and sweets. Consider dark chocolate sweetened by stevia while eliminating cravings. Add fruits such as berries, apples, pears, grapefruit, oranges, cherries for that sweet fix.
  3. Add a probiotic. When choosing a probiotic, get one that does not have to be refrigerated.
  4. Add immune support. Make sure you are taking vitamin D. Add 1000 mg of Vitamin C daily, plus 25 mg of zinc. Zinc is essential for optimal immune functioning. It is often depleted with chronic infections.
  5. Take a multiple vitamin.
  6. See your healthcare practitioner to set up program to eliminate yeast overgrowth.
  7. Do a cleanse after the first of the year.
  8. Take 3 minutes three times a day to stop, breathe deeply and get yourself centered and grounded.
  9. Exercise for at least 45 minutes every day.

 

PATTERN 4) Hormones play a vital role in both your physical and emotional health. If you have a deficiency in estrogen (women) or testosterone (men), you are likely to crave sugar. If you are depressed or sad and your serotonin is low, you may crave sugar. If your progesterone is low you may be anxious and struggle with insomnia. Do you have PMS and crave sweets? Do you have hot flashes, trouble sleeping, low sex drive, headaches, fatigued? Are you gaining weight around the middle? For men, do you have erectile dysfunction or decrease in erections? Do you have diabetes, high triglycerides, high cholesterol?

 

What about insulin? Insulin is the hormone that regulates blood sugar. When you have too much sugar, it stresses the body and you make too much insulin. This decreases your blood sugar, you often feel irritable and anxious, then exhausted and you crave sugar. Insulin is like the door that allows sugar to enter the cells from the bloodstream. This sugar or glucose is used as energy. When this system works well, your body makes sugar from complex carbohydrates and protein, burns calories and regulates hunger. When you have insulin resistance, the door to your cells does not open and sugar builds up in your blood. The cells are not receiving the sugar they need, and you end up feeling tired and craving sugar. When the sugar does not get into your cells, it has to go somewhere, hence it gets turned in to fat.

 

Plan:

  1. Avoid foods high in sugar. Eat high protein foods and stay hydrated. Some high protein foods include fish, chicken, turkey, eggs, tofu (organic), tempeh, edamame, beans, lentils, quinoa, asparagus, broccoli, cauliflower, spinach, yams, beets, mushrooms. (in descending order)
  2. Exercise for at least 45 minutes a day.
  3. If you drink alcohol, drink in moderation. This means no more than 1 drink per day for women and no more than 2 drinks a day for men.
  4. Get support for hormone imbalances. There are a variety of herbs and nutrients to support women with PMS. I recommend Women’s Phase I (Vitanica). Take 2 capsules twice a day from day 14 until your period.
  5. Perimenopausal women – get support from your practitioner depending on where you are in the process. Get your adrenals assessed.
  6. For men, if your testosterone levels are low, get support to raise your level and work out to build muscle, which in turn increases testosterone.
  7. Menopausal women – look at options for creating hormone balance with herbs and bio-identical hormones if this is your choice.
  8. When evaluating hormone balance include thyroid, adrenals, blood sugar, reproductive hormones.
  9. Get your vitamin D levels checked and take vitamin D.
  10. Take a vitamin B complex.

 

So remember…eat regular whole food meals, exercise daily, get regular sleep, drink in moderation, stay hydrated, take time for yourself, and know that sweet satisfaction happens in the first few bites, so savor the flavor and leave the rest.   

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