NUTRITION 101: UNWELCOMED SURVEILLANCE

The IMMUNE SYSTEM, as you read about in last weeks post, is a complex and essential component to human health. From blocking bacteria before they have a chance to break into our bloodstream, knocking out viruses prior to their replication, and destructing the walls of parasites, yeasts, and fungi, our immune system acts as a 24/7 silent system-wide surveyor. While immune reactions are typically meant to be acute (or short-lived,) over-activation of our surveillance teams can lead to some serious issues. Read on to find out what can trigger such chronic reactions, and their effects on our health.

CHRONIC CONUNDRUM:

You slice your finger wrapping holiday presents, sneezing shoppers surround you at your local mall on Black Friday, or perhaps, your toddler tracked in a case of strep throat from his/her pre-school.  Exposure to viruses, bacteria, and physical damage all signal the immune system to release a slew of cells, chemicals, and additional reactions to help the body heal as quickly as possible. From triggering the INNATE immune system to heal cuts and scrapes to mobilizing antibodies and t-cells via our ADAPTIVE immune system to aid in the destruction and removal of bacteria and viruses, this system acts like a tightly regulated orchestra. For the most part, the activation of these cells is short-lived, quickly turned off as soon as the danger has been averted. In the case of chronic inflammation/immune-stimulation, our immune responses begin to degrade the very cells and tissues they were originally assisting. 

Chronic inflammation, as triggered by high stress, pro-inflammatory diets, hormonal imbalances, and persistent infections, can inhibit the regulatory mechanisms our immune system has in place. When you add on additional aspects such as improper sleep and inadequate nutrition, the once controlled immune reaction trickles out into areas of the body that are perfectly healthy, which can lead to system-wide damage and even more (unnecessary) inflammation. You often hear of autoimmune disorders, which are classified as diseases in which the body’s own cells enact a “civil-war” of sorts against one another. Rheumatoid arthritis, fibromyalgia, multiple sclerosis, hashimoto thyroiditis, and more are all such diseases. In these cases, our body loses the ability to differentiate between foreign invaders (bacteria, viruses, parasites, and toxins) and our own tissues, leading to a whole host of symptoms, health defects, and in some scenarios, chronic illnesses.

FUELING THE FIRE:

While genetic variability can make one more or less susceptible to having an over-reactive immune system, it only accounts for 1/3 of the likelihood that we actually get a chronic disease or autoimmunity. So where do the other 2/3’s factor in? As noted above, certain aspects of our nutrition and lifestyle can greatly affect our body’s ability to maintain and regulate proper immune responses. While the obvious answer to what causes over-active immune stimulation may be excessive exposure to bacteria, viruses, and other “bugs,” some unlikely factors are worthy of taking note:

PROCESSED FOODS: Fast food and highly processed foods are the obvious additions to this list, most notably for their high sugar contents, chemical flavorings, colors, preservatives, and pro-inflammatory (Omega 6) fats. Excess sugar can promote insulin spikes, the body’s sugar-controlling hormone, which in high amounts is pro-inflammatory. In addition, too much sugar in the body can fuel harmful cellular growth, and slow down the ability for our white blood cells (remember those pac-men) from doing their jobs. Omega 6 fats, commonly found in vegetable oils (soybean, canola, corn, etc,) turn on pro-inflammatory pathways, and chemicals like artificial ingredients and preservatives tax our detoxification system.

ANTI-NUTRIENTS: While most of us understand that junk food like Tastycakes and McDonalds French fries contribute to ill health, unlikely immune-stimulators exist in foods that are often deemed “healthy.” Anti-nutrients are components of certain plant-foods that are produced by that food to protect itself in its environment. Whole grains, beans, and legumes, contain compounds known as agglutinins, which deter predators from eating them. Also known as lectins, such proteins found in foods including kidney beans, wheat, soybeans, peanuts, and tomatoes, are difficult to digest (feeding harmful strains of bacteria,) can damage our gut-wall (leading to a leaky gut) and overly stimulate the immune system. Alkaloids and saponins found in certain legumes and seeds (amaranth and quinoa) as well as nightshade vegetables (eggplant, mushrooms, peppers, tomatoes, etc,) can also contribute to similar damage, and certain plant-alkaloids are actually used in vaccines as immune adjuvants (immune stimulators!) **While I am in NO way saying to avoid eating such incredibly nutritious foods (I personally consume them on a daily basis,) soaking, sprouting, and removing seeds can all help negate some of the potentially negative aspects.

SLEEP, STRESS, and SEDATION: Lack of proper sleep and chronic stress (work, school, life in general) can shift hormonal balance, leading to excessive levels of the stress hormone CORTISOL. While cortisol has anti-inflammatory properties, “misuse” of this potent hormone can actually lead to a ‘dumbed-down’ immune response. So while you are under high-stress, you may feel fine (no signs of sniffling or sneezing,) with just a low-grade feeling of “being-off.” Perhaps you “haven’t been sick in years,” or tout being the only one in the office that hasn’t gotten the yearly “cubicle cold.” Our immune system, when working properly and optimally, will, and always will, initiate a response. Despite being the healthiest eater or exerciser of the bunch, if you are truly healthy, then you will have an immune reaction. The length and severity of such a reaction will be different, however, it will more then likely occur. So when one is under high stress, that cortisol response quiets our immune response, even when you need it the most. This allows seemingly innocent cold and flu bugs to grow into big, bad “wolves”. Wolves that are much more difficult to beat once your cortisol levels are brought back down and your stress load is back in check (say, while you –finally- take that work vacation to the Bahamas.)  In addition, sleep is a time that our body is able to regenerate itself, reproduce specific compounds and cells that assist overall health (such as immune cells,) and a time for complete cellular detoxification (sayonara gunked-up junk!) Lastly, physical activity (both in excess and not-enough) can also contribute to systemic inflammation, and so finding your personal balance is key to ensuring you stay healthy all through the year.

GUT CHECK: An entire month worth of posts pertaining to the importance on gut health and immunity exists on the blog, all of which can be found here. In short, when your gut-wall has been broken down, bacteria, viruses, pathogens, and even non-harmful food substances can “leak” out into the bloodstream prior to properly being broken down/processed. This can lead to immune reactions throughout the body, from your brain (hey there migraines,) to your joints, and even your glands/tissues, and organs. A leaky-gut can lead to chronic inflammation. Contributing factors include pro-inflammatory foods (noted above,) high stress, and bacterial imbalances. Read all about gut health here.

SYSTEM BREACH:

Hippocrates, the father of Medicine, stated, “All disease begins in the gut.” When a diet that is high in pro-inflammatory foods is paired with a lifestyle loaded with stress, toxins, and poor-habits, gut and immune health are taxed, leading to a “breach in the system,” which can potentiate auto-immunity and chronic inflammation. Now that you know some of the additional factors that contribute to a hyper-active immune system, look for next weeks post all about specific foods and practices you can implement to help tame your inner flame.

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one of my culinary nutrition workshops, select Wednesdays from 6-7:30PM! See December’s line-up below, and be sure to snag your spot, as space is limited!

DECEMBER TRUE KITCHEN COOKING CLASS

EATING FOR IMMUNITY

WEDNESDAY, DECEMBER 13TH

6:00-7:30PM

$35.00 (pre-paid) OR $40 (at door)*

With the holiday season in full-swing, chronic to-do lists, gift shopping, and entertaining take hold. On top of that, the cold & flu season is revving up and many of us find ourselves bed-ridden with a box of tissues! A combination of high stress, confined spaces, and increased illness, the season of giving can also equate to the season of getting sick! In this class, Genevieve will cover how our immune and adrenal systems work in tandem, ingredients, herbs, and spices that naturally combat illness, and show you how to cook up some delicious recipes so you can strengthen your resilience this Holiday season!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

FOOD FOR THOUGHT: SWEET ON SWEET POTATOES

A staple on most Thanksgiving tables each year, the humble sweet potato is commonly whipped up into a dish that is more akin to a dessert then a dinner-side. Humble as they come, sweet potatoes are available all year round, yet the cooler temperatures stress these root veggies to produce more starch. In plants, starch is the storage form of sugar, and this equates to sweeter sweet potatoes; pardon the pun! Whether you love em’ pureed into a buttery mash, toppled with cinnamon and marshmallows, or whizzed into a holiday pie, sweet potatoes have an interesting history, and a heft of health benefits. Read on for some fun tid-bits, health insight, and of course, a seasonal recipe that would be a welcome addition to your Thanksgiving dinner table!

PERUVIAN ROOTS:

Peru is known for the predominance of potatoes in their cuisine, specifically a type of purple potato whose high antioxidant content and gorgeous violet color is a sight to be seen. That being said, the orange hued sweet potatoes we know and love have been traced as far back as 8000 BC to both Peru and other regions of South/Central America. Radiocarbon data (a process of using organic carbons from food remnants to trace their origin) also shows that sweet potatoes were being grown and cultivated in the Cook Islands and Polynesia during the 1500’s, and the original thought that the seeds “washed up” onto the shores and began growing was negated as the type of species that grows on those lands are actually spread by vine cutting, not seeding.

In 1594, sweet potatoes made their way to China, whose Governor encouraged the growing of, and they soon popped up in Japan and Korea due to their hardiness when faced with environmental factors (can you say typhoon?) Through trade and invasions, sweet potatoes and their many varietals became a staple in countries across the globe: from the Caribbean “boniato,” to the Tuluese “kelang,” other parts of the globe love and adore the sweet veggie (almost) as much as the western world (Americas.) Sweet potatoes eventually landed in the New World (Americas,) by European caravan: Columbus likely obtaining seeds from the West Indies, Balboa in Central America, Captain Cook in Polynesia, and Pizarro in Peru. Once the hardy vegetable took foot in America, its dependability and nutrient density made them a staple food for both the poor and rich. George Washington was a sweet potato farmer before becoming President, George Washington Carver helped regenerate the soil depleting properties of cotton with sweet potato plants, and the starchy root is said to have played a role in keeping hunger at bay during the Revolutionary War, Civil War, and both WW I & II (Great Depression.) Today, the US is responsible for growing 3% of the worlds total sweet potato crops (North Carolina being the primary state,) and the average American consumes roughly 7.5 pounds per year (up from four pounds in 2000!)

POUR SOME SUGAR ON ME:

While called a potato, sweet potatoes are actually members of the morning glory family. And while you may get confused between yams versus sweet potatoes (true yams are a non-sweet, scaly and very starchy tuber native to Africa and Asia,) the US Department of Agriculture requires that both terms are used for labeling true sweet potatoes. So no matter if you pick up a “yam” or “sweet potato,” more often than not, you’re gonna’ be chomping down on some sweet old sweets.

◼UNCANNY CAROTENOIDS:  Carotenoids are the pre-cursor form of Vitamin A found in plants. The beta-carotenoid form found in sweet potatoes has been shown to be even more absorbable compared to other carotenoid rich veggies (dark leafy greens,) and when paired with a fat (3-5 grams,) you can enhance the absorption even more! A 3.5-ounce portion is said to have approximately 100-1600 mcg of Vitamin A (RAE,) equating to 35% of your daily requirements!

TALK TO ME: This specific form of vitamin A supports cell communication, enhancing the conversations between immune cells and reproductive cells.  

SUNGLASSES @ NIGHT: Retinal (from vitamin A) is essential for the production of a retina-based pigment known as RHODOPSIN. This pigment allows humans to see at night, or in dim lighting.

◼AMPLE ANTIOXIDANTS: In addition to their high carotenoid content, certain color pigments found in both the flesh and skins of sweet potatoes (especially those purple Peruvian or Okinawan varietals) may have the ability to inhibit the negative effects of heavy metals and cell damage in our GI tracts (gut.)

GET FLOWING: Those same antioxidants have recently been studied for their effects on a specific protein- FIBRINOGEN- that is responsible for blood clotting in the body. Those suffering from cardiovascular disease, metabolic syndrome, high blood pressure, or diabetes have to be mindful of this “clot factor.” Intake of sweet potatoes has shown to not only decrease overall inflammation, but also the concentrations of fibrinogen in the blood!

◼FIBER FULL: With a whopping 6.6 grams of fiber in a medium sweet potato, these root vegetables not only support gut health and regularity by sweeping up wastes and promoting healthy bowels, but when cooked and cooled, the starch that sweet potatoes contain forms “resistant starches.” These are unable to be processed by the body, and result in a food that is naturally sweet, but whose sugar impact wont be as large due to the “slow down” effect that those resistant starches (and fiber) have on the speed at which the sugar hits your blood.

SELECTING & STORING:

Sweet potatoes are their sweetest throughout the months of October thru January. Choose vegetables that have a tight skin, no sign of wrinkling, and are heavy for their size. Avoid roots with soft spots, and pick up small to medium sized veggies, because as they mature, they grow starchier. Keep in a cool dry place, between 52-72 degrees F, and do not refrigerate raw potatoes, as it will result in a bitter tasting center. Due to their higher sugar content, sweet potatoes can be stored for up to one week in the pantry, and cooked potatoes can (and should) be refrigerated (five days) or frozen (3-6 months.)

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one (or all) of my culinary nutrition workshops, every Wednesday from 6-7:30PM! See December’s line-up below, and be sure to snag your spot, as space is limited!

DECEMBER TRUE KITCHEN COOKING CLASS

EATING FOR IMMUNITY

WEDNESDAY, DECEMBER 13TH

6:00-7:30PM

$35.00 (pre-paid) OR $40 (at door)*

With the holiday season in full-swing, chronic to-do lists, gift shopping, and entertaining take hold. On top of that, the cold & flu season is revving up and many of us find ourselves bed-ridden with a box of tissues! A combination of high stress, confined spaces, and increased illness, the season of giving can also equate to the season of getting sick! In this class, Genevieve will cover how our immune and adrenal systems work in tandem, ingredients, herbs, and spices that naturally combat illness, and show you how to cook up some delicious recipes so you can strengthen your resilience this Holiday season!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

SWEET & SMOKEY SWEETS’ WITH PECANS & BROWN BUTTER

A new take on the roasted potato. Here potatoes are twice baked, first until just tender enough to “tear” apart into raggedy pieces, and second to develop caramelized crunch! Smoked paprika adds a nice depth (without any bacon to be found,) pecans add crunch, collagen powder adds a dose of (hidden) protein,  and brown butter, because…

Serves 4 to 6

  

3 medium organic sweet potatoes

½ cup toasted pecans, chopped

2 tbsp. coconut oil, melted and cooled

½ cup chopped parsley

BROWN BUTTER VINAIGRETTE: 4 tbsp. grass-fed butter + 3 tbsp. collagen powder +1 tbsp. apple cider vinegar + 1 tbsp. local honey + 1 tsp. smoked (sweet) paprika + Optional: pinch of ground ginger, nutmeg, and/or cinnamon or allspice

Preheat oven to 400F.Poke sweet potatoes with a fork. Place potatoes on a parchment lined baking sheet and roast for 45 minutes to 1-hour, or until tender. Remove from oven, and let sit until cool enough to handle. “Tear” sweet potatoes into jagged pieces. Toss with coconut oil, and place back on backing sheet.  Bake additional 20 minutes. In a saucepan, add butter and spices if using, and let come to a low boil (it will begin foaming.) Reduce heat to medium, and carefully watch as the foam turns from white, to pale golden, to a caramel brown color. Remove from heat, whisk in collagen, honey and vinegar. Add in pecans, and drizzle over cooked potatoes. Garnish with fresh parsley.

NUTRITION KNOW-HOW: SUGAR SLEUTHS

In last week’s POST, the functionality and common concepts on sugar were reviewed, along with a quick dip into the world of sugar metabolism. Although the white stuff has been demonized, we cant hate-on every type of sugar out there, as there are specific types that have a bit more of a benefit backing their consumption compared to others. This week, I will quickly review the major forms of sugar; their effects on the body (specifically the liver,) and some provide some insight as to which forms are best. Next week, we go all-in for a review of sugar cravings/addiction!

           

THE THREE MUSKETEERS:

Part of the “triplets” of simple sugars (mono-saccharides,) GLUCOSE is the primary source of fuel our bodies can burn for fuel. Almost everything we consume is a combination of glucose and additional simple sugars (see below) linked together. In plants, glucose is formed into complex branched structures called starch, which acts as the storage form of energy for our green friends. In humans, our storage form of energy is known as glycogen, which we predominantly store in our livers, as well as muscle. GALACATOSE is another monosaccharide that is commonly found in milk and dairy products. It has an almost identical “sweetness” compared to glucose, and is eventually broken down into glucose during metabolism. FRUCTOSE, also known as fruit sugar, is the predominant sugar found in fruits! With a more complex structure, fructose is not processed in the same manner as the previous two sugars, and is instead shipped to the liver, where it is eventually broken down. If not metabolized, due to a lack of key enzymes or functioning transporters on the cell, excess can be stored as fat (just like excess sugar in the blood.) à see more about this below!

SUCROSE:

Ode to the sugar cubes and sugar bowls; this form of the sweet stuff is what we commonly come in contact with. From baking cookies to stirring in a sweet spoonful into your morning cup o’ joe, sucrose or table sugar is a di-saccharide (double sugar) formed from the linking of a glucose + fructose molecule. While found in in foods such as fruits, grains, and beans, the most common sources of sucrose in the American diet come from sugar cane and sugar beets (which bare little resemblance to their ruby-hued counterparts.) While sucrose contains a 1:1 ratio of glucose + fructose, excessive table sugar consumption (from processed foods,) may contribute to an excessive fructose load (and extra stress placed on the liver.)

FRUCTOSE:

Fructose in its purest form is actually not as big of a villain as it is made out to be. Whole foods containing fructose (fruits, vegetables, and beans,) also contain complex structures that include fibers, phytonutrients, enzymes, and small amounts of proteins. When eaten in tandem with the fructose, the impact of this sugar is much different compared to highly concentrated/refined fructose, as found in HIGH FRUCTOSE CORN SYRUP (HFCS.) HFCS has a similar composition to sucrose (table sugar,) but instead of a 1:1 ratio of glucose + fructose, HFCS contains 55% fructose and 45% glucose (hence the name.) It was developed in 1957 through the enzymatic breakdown of cornstarch, but didn’t truly infiltrate the food-industry until the 1970’s, when its versatility and cheaper price tag made it a go to staple in processed foods. With the average American consuming an average of 140 lbs of sugar per year, roughly 60 lbs of that comes from HFCS. So why is everyone up in arms about HFCS? Remember how I said fructose requires the liver to be processed? Lets look into how that can pose a problem…

LIVER LOVE:

Glucose and galactose are both primarily metabolized in our cells (approximately 80%,) with roughly 20% being shipped to the liver for continued processing. Fructose, on the other hand, is dependent upon the optimal functioning of the liver to fully metabolize it. The liver is truly an incredible organ- doing everything from metabolizing carbohydrates and fats, producing bile, synthesizing proteins, modulating the immune system, regulating blood pressure, and filtering and storing blood nutrients- you can basically call It the work-horse of the body. When the liver becomes burdened by an increasing load of fructose (from high intake of processed/refined foods rich in HFCS,) it gets a bit, “tired out.” Instead of processing fructose into its usable form (glucose,) fructose is stored as fat in the liver. The specific forms of fat that fructose is transformed into are called free-fatty acids (FFA’s) and triglycerides (storage form.) Eventually your lovely liver gets sick and tired of those FFA’s and ships them back out into circulation. While moving and grooving through your bloodstream, they form into VLDL cholesterol, which eventually turns into LDL cholesterol. This “lethal” form of cholesterol can increase your cardiovascular and metabolic risks, hence the reason your doctor often tells you to keep your LDL levels in check!

PICK YOUR POISON:

Okay, okay, so not all sugar is bad! Knowing the types of sugar in your foods is a starting point, and that begins with flipping over the ingredient label and keeping your eyes peeled for HFCS, and other common names for sugar (see table below.) In addition, opting for foods that offer more than just a straight hit of sugar, foods such as whole fruits, vegetables, grains, and beans, instead of refined and processed flours, and snacks, will also help you enjoy the sweet-joy that the right forms of sugar can provide to foods.

RED LIGHT: Think that you are making a healthy choice by opting for “Sugar-Free” varieties of your favorite sodas, sweet treats, and processed carbohydrates? Think again! A study shows intake of A.S. may increase gut permeability/imbalance, as well as increase risks of metabolic syndrome and Type II Diabetes. Refined sources of FRUCTOSE are processed by the liver, which places an extra burden on an already super busy organ.

◼ARTIFICIAL: Aspartame (Equal,) Splenda (Sucralose)  Sweet n’ Low (saccharin,) etc.

◼HIGH FRUCTOSE CORN SYRUP: Created through the chemical processing of corn syrup, HFCS typically  contains a ratio of 55% Fructose : 45% Glucose.

◼AGAVE: A type of succulent, agave is grown primarily in the western part of the US and is extracted from plants hardy root. The process includes use of chemical filters, acids, and clarifiers. A highly concentrated/refined source of FRUCTOSE.

◼TABLE SUGARS: From the 5lb bag in your pantry to the fancy brown packets at your favorite coffee shop, no matter the label or fancy name (turbinado, demerara, moscavado) these sugars are all highly processed with chemical agents (color is sourced from molasses added back after processing.)

YELLOW LIGHT: “Natural” or “nutritive” sweeteners are those which may provide additional benefits aside from their glucose/fructose content. Be aware that sugar in all of its forms is still broken down into cell energy, and when not used, is converted into fat (triglycerides) in the liver. Consume in moderation.

◼SUGAR ALCOHOLS: Xylitol is a “natural” sugar-alcohol sourced from the fermentation of birch and certain fruits. Erythritol is sourced from algae, and is used to promote vaso-dilation. They typically contain fewer calories and glycemic loads than table sugar. *May cause digestive issues due to their incapacity to be broken down by gut bacteria.

◼SYRUPS & JAMS: Liquid Honey, Date Molasses, Pure Maple Syrup (Grade B,) Brown Rice Syrup, Black Strap Molasses, Sorghum Syrup, Barley Malt Syrup, Fruit Sweetened Jams.

◼DRIED & GRANULATED FORMS: Organic Palm Sugar, Rapidura (dried pulverized sugarcane,) and Sucanat (unrefined cane sugar)  Dried Unsweetened Fruits (Dates, Figs, Apricots)

GREEN LIGHT: Eating a food in its natural state, with minimal to no processing allows your body to obtain not only the naturally occurring sugars, but the synergistic elements which work in cohesion to balance the effect of the food on your systems. Higher fiber contents act as buffers to the release of sugar on the bloodstream, including fruits such as: Apples, Pears, Organic Berries (Blackberries, Blueberries, Gooseberries, Mulberries, Strawberries, Raspberries) and Citrus.

Confused? Concerned? Or looking to learn more about the science behind sugar cravings, the effects of excess sugar, and the healthiest options? Stay tuned for the entire month of November, where each Monday I will review each of those topics in depth! And be sure to sign up for this months cooking class, all about it!

           

NOVEMBER TRUE KITCHEN COOKING CLASS

SAYONARA SWEET TOOTH

WEDNESDAY, NOVEMBER 15TH

6:00-7:30PM

$35.00 (pre-paid) OR $40 (at door)*

Blood sugar plays a major role in our health: from providing the energy we need to get up in the morning, to boosting our brains to power us through difficult tasks- sugar is, inevitably, essential to health in some degree. With the holiday season upon us, surrendering to your sweet tooth is easily done with the plethora of tempting treats surrounding us. Join Genevieve as she dives into the science of cravings, offers healthier swaps and alternatives for the white stuff, and provides ways that you can conquer your cravings for sweets, once and for all!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

REGISTER FOR CLASS:  HERE

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com