Preparing for my 1st Big Cleanse/Detox

I’m so excited to be preparing for the biggest cleanse/detox of my life!

I’ve tested out a new product and within 48 hrs I dropped 3 lbs!

I had the best energy and mental alertness of my life and I slept like a baby!
Not bad for someone with ‘Chronic Fatigue’, ‘Brain Fog’ and who is normally kept up at night due to mis-regulated adrenaline production from Ehlers-Danlos Syndrome.

Now a super cleanse and a months worth of the product is due any day – Eek!!

As you know I believe it is of paramount importance to ensure that we all (people and pets) get sufficient, bio-available, quantities of all 90 essential nutrients daily.  This is something I’m highly passionate about and will never be swayed otherwise on, but what about energy and fat loss?

I seem to have discovered the answer…

Most people have heard of a ‘Ketogenic Diet’ and upon further investigation discovered that it can be highly complex, can take months to achieve ‘ketogensis’ (natural fat burning), that there’s something really horrible called ‘Keto Flu’ that everyone goes through and that you’ve only got to look at your ‘favorite foods’ to get kicked out of Ketosis and have to start again.

That’s what I discovered last year.  I tried it (well a lazy version) again and again and failed over and over.  I only reached ‘natural ketosis’ once in all that time, I cheated most weekends and eventually daily.  I found it incredibly hard, although I knew it was what is best for me, I simply couldn’t resist those carbs.

On the plus side, I did go down a jeans size, which is quite amazing when you think about it, but honestly I was going to bed at the same time as my toddler as I was completely exhausted and my energy for the day was pretty much completely gone by 3 pm.

Well I’m happy to say, that is no longer the case.

Following a simple routine of a ‘Protein Shake’ in the morning with my full days nutritional supplementation, a balanced lunch (ketogenic), a delay long enough to let that go down and then a drink that contains ‘the magic formula’, followed by fasting until the next morning I can satiate my hunger, easily get into ketosis without feeling the need to snack, skip ‘Keto Flu’ and not have any carb cravings!

I’ve also had to start adding a belt to those jeans that I bought last year.

Hurrah!!

Can’t wait for the full Reboot: looking forward to seeing my fat drop, whilst maintaining muscle, and watching energy levels, clarity of mind and sleep soar!

 

 

What’s in your Supplements

Were you aware that the familiar RDA (Recommended Daily Allowance) has now been changed to NRV (Nutrient Reference Values), and that this occurred in 2014?

No, me either!

OK, so are they the same?

Yes.

But what do they mean anyway?

As of May 2016 the daily NRVs are:

13 Vitamins:

Vitamin A 800 µg / 2664 IU
Vitamin D 5 µg / 200 IU
Vitamin E 12 mg / 17.9 IU
Vitamin K 75 µg
Vitamin C 80mg
Thiamin 1.1 mg
Riboflavin 1.4 mg
Niacin 16 mg
Vitamin B6 1.4 mg
Folacin/Folic Acid 200 µg
Vitamin B12 2.5 µg
Biotin 50 µg
Pantothenic Acid 6 mg

14 Minerals

Potassium 2000 mg
Chloride 800 mg
Calcium 800 mg
Phosphorus 700 mg
Magnesium 375mg
Iron 14 mg
Zinc 10 mg
Copper 1 mg
Manganese 2 mg
Fluoride 3.5 mg
Selenium 55 µg
Chromium 40 µg
Molybdenum  50 µg
Iodine 150 µg

NRV covers 27 nutrients

The Office of Dietary Supplements recommends between 75 & 90 mg of vitamin C a day to prevent scurvy in an adult and a minimum of 40mg per day in a newborn, however the NIH proposes 200mg per day.  Further research suggests that due to absorption rates 2000 – 3000 mg should actually be minimum intake and 30,000 – 200,000 mg when ill.

The American Academy of Pediatrics recommends 400 iu per day of Vitamin D to prevent rickets, the Vitamin D Council recommends 1000 iu per day in children, per 25kg of body weight, other information says 125-250 iu per lb of body weight.

Taking Selenium at a rate of 400 mcg per day has been scientifically proven to reduce the risk of a number of cancers.

So how does the supplement you take/give measure up?

Well, unfortunately it’s not that easy.

Some products claim 100% NRV, but are using synthetic vitamins that are not absorbed properly. Some use natural ones, but do not include the co-factors necessary for the body to utilize them.

Some ‘Children’s Multi-Vitamins’ only contain 25% of the NRV for a newborn and are recommended for children aged 3-12.

On top of this the average absorption of supplements is around 12%!

So many products don’t have any where near the variety of nutrients required by the body to function, and they also contain insufficient amounts of the nutrients they do contain, that’s if they are bio-available and not synthetic.

One supplement deficiency can lead to multiple diseases e.g. a calcium deficiency can lead to 147 different diseases.

Further, billions of dollars worth of research has found that we require, 90 essential nutrients (essential meaning we cannot produce them ourselves), including:

  • 60 Mineral
  • 16 Vitamins
  • 12 Amino Acids
  • 2-3 EFAs (Essential Fatty Acids)

So what do I do?

I refer to Naturopathy, and go to the gentleman who did the billions of dollars worth of research and produced the supplements that contain all #90forlife at amounts that benefit my body that are often well in excess of RDA/NRV :

e.g. some of the nutrients in BTT 2.0 Tablets

  • Vitamin A 200%
  • Vitamin C 2083% (plus I take more on top)
  • Vitamin D3 250% (plus I take more on top)
  • Vitamin E 200%
  • Thiamin (B1) 2000%
  • Riboflavin (B2) 1765%
  • Niacin 200%
  • Vitamin B6 1500%
  • Vitamin B12 16,667%
  • Pantothenic Acid 1500%

they also contain all the necessary co-factors and a 90-98% absorption rate and list the ORAC value (amount of anti-oxidants), it is recommended that you take 100,000 ORAC per day, you can get some from your food, but it’s a challenge to get that many:

  • Cranberries 9,090
  • Blackcurrants 7,957
  • Plums 6,100
  • Blackberries 5,905
  • Red Raspberries 5,065
  • Blueberries 4,669
  • Strawberries 4,032
  • Broccoli (Raw) 3,086
  • Apples 3,049

(ORAC per 100 grams)

the BTT 2.0 tablet example above, which contains all 90 essential nutrients, have an ORAC value of 160,000.

I also eat/feed a diet that eliminates the ’12 Bad Foods’ which would prevent absorption even from the quality of supplements that we take.

If you’d like to know more and learn how Nutritional Competence can help you,

please feel free to get in touch

Healing is Easy

I absolutely love this 1 hr talk from Dr. Peter Glidden

Your body needs 90 Essential Nutrients a Day to be healthy, and if you’re not healthy, you’re missing some.
He describes how Naturopaths don’t cure anything, they just give the body what it needs, cut out the foods that are holding you back, and give the body a chance to do what it does best…

Here are the ‘Healthy Body Paks‘ he’s talking about.

 

 

 

Lets Talk… Legumes

Legumes are defined as ‘members of the pea family’ 

Legumes: Beans, Peas, Lentils, Soy and Peanuts

Legumes contain Phytic Acid which binds to nutrients in food preventing their absorption, earning them the label ‘anti-nutrients’, the knock on effects of this is highly dependent on intake quantity. Legumes also contain galaco-ligosaccharides which are associated with digestive issues. However, the main issue with legumes is their lectin content.

Lectins are known to damage the intestinal wall by reducing the speed of cell renewal, which leads to ‘leaky gut’, this causes digestive issues, specifically with vitamin and mineral absorption and autoimmune problems. Lectins are a plant form of defence that are resistant to digestion and lead to antibody production to them, which means certain lectin containing foods can literally be intolerable to a body, stimulating an immune response i.e. allergic reaction, and too much lectin consumption leads to vomiting, cramping and diarrhoea. Immune responses include skin rashes, joint pain and general inflammation, thankfully these will stop, as soon as consumption stops.

Legumes are also high in starch, which we know turns to sugar during the digestive process and feeds insulin resistance, weight gain and cancer.

Peanuts (unless you’ve picked them yourself) contain the FDA declared “unavoidable contaminant” aflatoxins, long-term consumption of which are linked to cancer and other diseases.

Soy, ignoring the fact that 93% of soy produced is GMO, as well as containing lectins and phytic acid which inhibit calcium, magnesium, copper, iron and zinc absorption, also contain phytoestrogens, which are hormone disruptors linked with infertility and some forms of cancer. Soy also contains trypsin inhibitors which have a negative effect on protein digestion and increase the bodies need for vitamins B12 and D, as well as a clot-promoting substance called Haemagglutin, which causes red blood cells to clump together, that can be painful and lead to health issues. Its isoflavones have been shown to stimulate growth of cancer cells, its aluminium content is connected to kidney and nervous system issues and soys high levels of goitrogens block the production of thyroid hormone.

Unfortunately the pet food industry have adopted a number of legumes as ‘protein sources’ instead of the species appropriate protein source meat. i.e. soy in ‘cat food’ (those meaty pieces) and ‘pea protein’ in kibble, also peanut husks are used as a source of fibre.

There are a number of ways that lectins can be processed that reduce the negative effects, such as sprouting and fermenting, however these processes are costly and not normally utilised in ‘pet food’ or even in home preparation.

Bearing all of this in mind you can possibly see why personally I recommend against feeding legumes, and in fact other than the odd handful of peanuts or spoonful of hummus, I don’t eat them myself (thankfully coffee beans are not legumes lol).

 

Spotlight on…. To Cook, or Not to Cook, that is the Question.

cookedH B Turner

The quality of a proteins primary structure has an effect on its nutritional value and functionality upon gastrointestinal digestion (Yu et al. 2016) Cooking ‘denatures proteins, which destroys both the secondary and tertiary structures of proteins, disrupting the normal alpha-helix and beta sheets in a protein and uncoiling it into a random shape (Elmhurst University N.D.) it also effects colour (Suman & Joseph, 2013). Tenderness (Christensen et al. 2000) and gelation (Sun and Holley, 2011).

Cooking meat (to an internal temperature of 75 +/- 3 C) has an ACE inhibitory effect due to a higher thiol content (Simonetti et al, 2016) —ACE inhibitors reduce blood pressure and can lead to kidney failure, allergic reaction, pancreatitis, liver dysfunction, decreased white blood cells and angioedema. In fact cooked meat fed to animals has shown to contribute to pathogenesis of degenerative diseases including:

  • Diabetes (Cai et al. 2012)
  • Hepatic and renal fibrosis (Li et al. 2014)
  • Increased advanced glycation end products (AGEs), linked to diabetes and cardiovascular disease, decreased renal function and structural changes such as progressive nephropathies glomerulosclerosis, interstitial fibrosis and tubular atrophy.(Poulsen et al. 2013)
  • Increased free radicals, decreased antioxidants increasing protein oxidation and increasing ageing (Soladoye et al, 2015)
  • Increases ageing and age related diseases (Estevez and Luna, 2016)

Interestingly whilst digestibility is lower in overcooked meat, it has a higher ‘protein’ level (Oberli et al, 2016), which would be listed on the proximate analysis of kibble and canned goods, however, the ageing and age related disease creating effects of cooked meats are increased when combined with sugars (found in the starches needed to form kibble and used as a filler).

The fresher the better

When death occurs and circulation ceases lactic acid is produced and pH lowers until glycolytic enzymes become denatured. Once the ATP used for these processes is gone rigor mortis sets in, degrading proteins (Yu et al. 2016), therefore the longer the meat has been dead, the more degraded the proteins, this means that your 21 day hung steak is tender, but has already been denatured by the degradation process. Carnivores in the wild eat quickly, possibly in order to consume the meat prior to it’s nutritional value being depleted.

Three dimensional denaturation

1) Sarcoplasmic and myofibrillar proteins denature at 40 to 52.5°C

2) Loss of fluid from myofibres occurs at 52.5-60°C

3) Partial of complete gelatinixation of collagen at 64-94°C

The effects on the three levels of structural integrity vary dependent on the way the proteins are cooked and the temperature reached, however in general proteins start to denature at 40°C/105.4F, amino acid levels are also negatively effected, as are enzymes efficiencies, Tryptophan, Tyrosine, Phenylalanine  etc. leading to incomplete digestion.

A massive increase in protein carbonyls occurs which modifies histadine, cysteine and lysine and is also known as oxidative stress, and ammonia release increases with temperature/cooking time.

Reading hundreds of papers on the effect of cooking on proteins, from milk to meat, the resultant denaturing, loss of nutrients and ageing effect, it’s not difficult to see how kibble and canned pet food, which is cooked at very high temperatures of long periods of time and potentially under pressure (extrusion process) which increases the loss of nutrients, is leading to our pets getting age related diseases younger and younger in life, and that it is negatively effecting lifespan.  The data is quite clear on that as over a 10 year period a 71% shift to kibble reduced the average age at which a dog is considered ‘geriatric’ from 8.85 to 7, and increased the average vet bill by 410%.

However, when you take into account that our simple processes of obtaining meat, and the delays that occur from death to plate also have an effect, it seems even more important that the food we provide our pets is as fresh and raw as possible for optimum nutrition.
This information is not new, in fact Francis M. Pottenger did his 10 year study on Cats  between 1932 and 1942, and that was raw compared to cooked to the same level that we humans cook our food (Pottenger, 1983). His study clearly showed that carnivores fed cooked diets were more susceptible to parasites, suffered chronic diseases, generationally increased deformities and infertility.  What the science does do is break the information down and prove Pottengers findings.

In conclusion, whilst cooking increases aroma & palatability for people, it is neither species appropriate or recommended for our pets, as it reduces protein quality, nutrient density & increases consumer ageing & age related diseases.

 

References:
Cai W, Ramdas M, Zhu L, Chen X, Striker GE, Vlassara H. 2012. Oral advanced glycation endproducts (AGEs) promote insulin resistance and diabetes by depleting the antioxidant defenses AGE receptor-1 and sirtuin 1. Proc Natl Acad Sci USA109:15888–93.

Christensen M, Ertbjerg P, Failla S, Sañudo C, Richardson RI, Nute GR, Olleta JL, Panea B, Albertí P, Juárez M, Hocquette J-F, Williams JL. 2011. Relationship between collagen characteristics, lipid content and raw and cooked texture of meat from young bulls of fifteen European breeds. Meat Sci 87:61–5. Elmhurst University (N.D.) Denaturation of Proteins [Internet]  http://chemistry.elmhurst.edu/vchembook/568denaturation.html (accessed 20/12/2017)

Estévez M, Luna C. 2016. Dietary protein oxidation: a silent threat to human health? Crit Rev Food Sci Nutr doi: 10.1080/10408398.2016.1165182. in press.

Li ZL, Mo L, Le G, Shi Y. 2014. Oxidized casein impairs antioxidant defense system and induces hepatic and renal injury in mice. Food Chem Toxicol 64:86–93.

Oberli M, Lan A, Khodorova N, Santé-Lhoutellier V, Walker F, Piedcoq J, Davila A-M, Blachier F, Tomé D, Fromentin G, Gaudichon C. 2016. Compared with raw bovine meat, boiling but not grilling, barbecuing, or roasting decreases protein digestibility without any major consequences for intestinal mucosa in rats, although the daily ingestion of bovine meat induces histologic modifications in the colon. J Nutr 146:1506–13. Poulsen MW, Hedegaard RV, Andersen JM, de Courten B, Bügel S, Nielsen J, Skibsted LH, Dragsted LO. 2013. Advanced glycation endproducts in food and their effects on health. Food Chem Toxicol 60:10–37.

Pottenger, F.M. (1983) Potenger’s Cats—A Study in Nutrition. Price-Pottenger Nutrition Foundation

Simonetti A, Gambacorta E, Perna A. 2016. Antioxidative and antihypertensive activities of pig meat before and after cooking and in vitro gastrointestinal digestion: comparison between Italian autochthonous pig Suino Nero Lucano and a modern crossbred pig. Food Chem 212:590–5.

Soladoye OP, Juárez ML, Aalhus JL, Shand P, Estévez M. 2015. Protein oxidation in processed meat: mechanisms and potential implications on human health. Comp Rev Food Sci Food Safety 14:106–22.

Suman SP, Joseph P. 2013. Myoglobin chemistry and meat color. Annu Rev Food Sci Technol 4:79–99.

Sun XD, Holley RA. 2011. Factors influencing gel formation by myofibrillar proteins in muscle foods. Comp Rev Food Sci Food Safety 10:33–51.

Yu, T. Morton, J.D. Clerens, S. Dyer, J.M. (2016) Cooking-Induced Protein Modifications in Meat. Comprehensive Reviews in Food Science and Food Safety. 16[1]:141-159

 

Genetics 101

Genetics 101

Most of you are familiar with the beautiful ‘Double Helix’ shape of Deoxyribonucleic acid (DNA) discovered at Kings College London in the early 1950’s by Rosalind Franklin, and you are aware that we inherit our genes from our parents.

When we run DNA test, we distinguish between mtDNA (mitochondrial DNA from the maternal line) and nDNA, (nuclear). These have to be separated out in order to test properly.

We also ‘cut’ the genes, to look for particular areas which are known to hold certain information which has been mapped and we can relate to certain things.

For example, we can test for what colour the fur might be in an animal

Let’s say we have a dna sample of a dog, and two potential owners of that dna, one blue merle, one black and white.

We could match the ‘colour’ genes to the dog.

However, what it they had a puppy, and it’s genes had both blue merle and black and white genes?

This is where epidenetics or gene expression comes in.

A gene can be ‘expressed’ or not, and it’s not always evident by the phenotype (by what you can see on the animal), in this coat colour example, it tends to be obvious, but it may not be on other, more health related genes.

Our genes are static, in that they don’t move around, what you are born with is the sequence that they should stay in, as long as mutation does not occur, however, your gene expression can change.

Gene expression can be changed by environmental factors, stress, illness and stochastic events.

Now, I don’t know anyone whose hair colour went from brown to red overnight without chemical help, but to white, or all falling out – that happens and is obvious due to phenotype.

Now, why have I said all this?

Because I’m increasingly seeing people worried about their genetic tests, which have become more popular since certain people started having body parts removed in order to mitigate the risk of cancer. Now, I’ve done those tests too, and my son has 74 very worrying mutations.

But here’s the thing.

You may have the genes which have been shown to be linked to certain diseases, however, they may not be expressed! In other words, that is no guarantee that you’ll develop those diseases.

Expression can be changed by environmental factors, stress, illness and stochastic events, so, that’s hypothetically you might get in a car crash and it could trigger that gene – which would be completely out of your control. However, it seems that environmental factors are more common for having that effect and that you can control and therefore you can mitigate the risk of the gene switching on, or possibly switch the gene off.

You can eat a clean diet, buy fresh organic produce, eat a paleo or ketogenic diet, avoid processed foods and drinks. Avoid environmental toxins, avoid household toxins, exercise, consume clean supplements, do nutritional balancing and detoxing and live a healthy lifestyle: that is your very best defense from the risk of methylation of those genes.

Join us in the revolution by improving health via nutrition