Diets and Weight Loss, Health and Disease, Lifestyle, Uncategorized

Abdominal Fat

 

Excess Abdominal Fat is Not Only Ugly, but Extremely Dangerous to Your Health – This is More Than a Vanity Issue!

 

The difference between subcutaneous fat and the more deadly “visceral fat”… Plus the simple steps to REMOVE this fat permanently.

 

big stomach, visceral fat

 

Although this picture depicts an overweight man, this article applies to dangerous types of fat inside the bodies of both men and women … and this discussion also applies even if you only have a slight amount of excess stomach fat.

Did you know that the vast majority of people in this day and age have excess abdominal fat?  It’s true — as much as 70% of the population in some “westernized” countries such as the US and Australia are now considered either overweight or obese.  The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat , and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat .  Both types of fat greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that studies show that it releases more inflammatory molecules into your system on a consistent basis.

One of the major reasons that some people accumulate more visceral fat than others can be from a high carbohydrate diet that leads to insulin resistance over time (years of bombarding your system with too much sugars and starches for your pancreas to properly handle the constant excess blood sugar) … and studies show that high fructose intake particularly from high-fructose corn syrup can be a major contributor to excess visceral fat.

So what gets rid of extra abdominal fat, including visceral fat? 

Both your food intake as well as your training program are important if you are to get this right and the good news is that I’ve spent over a decade researching this topic, analyzing the science, and applying it “in the trenches” with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise & diet combined group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group .

From my research, two of the most important aspects to getting rid of visceral fat are:

1. The use of high intensity forms of exercise and full-body resistance training.  Low intensity cardio exercise simply isn’t as effective for removing visceral fat in particular.  High intensity exercise such as interval training, sprints (bike sprints or running sprints), AND full-body weight training are very effective at helping to improve your body’s ability to manage glucose and increases insulin sensitivity, a crucial step in removing visceral fat.


These types of high intensity exercise routines are also very effective at increasing your fat-burning hormones and creating a hormonal environment conducive to burning off abdominal fat, including visceral fat.

2.   In addition, it’s vitally important to get blood sugar under control to help restore insulin sensitivity through the right nutrition.  This means greatly reducing sugars and refined starches in your diet (including fully eliminating any use of harmful high fructose corn syrup!), and focusing more of your diet on healthy fats (such as avocados, nuts, seeds, coconut fat, olive oil, grass-fed butter, free-range eggs, fatty fish and fish oils, etc), as well as increasing protein and fiber intake.  The standard diet recommended by the government, which contains an unnaturally high grain intake is NOT conducive to controlling blood sugar and reducing visceral fat!

Reducing grain-based foods in your diet and getting more of your carbs from veggies and high fiber fruits such as berries can go a long way to helping to solve this problem.

 

-People Start to Heal The Moment They Are Heard- 

 

 

Health and Wellness Associates
EHS Telehealth
Mike  Geary

WordPress:  https://healthandwellnessassociates.co/

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Diets and Weight Loss, Foods, Uncategorized

Spread Yourself Thin

Spread Yourself Thin : Recipe

 

It is incredible – and spreadable!

Did we mention that it is edible?

The only thing regrettable is that is wont last long.

Sea for Yourself!

 

Image result for spread yourself thin seafood dip

 

4 oz light cream cheese, softened

1/4 c up seafood cocktail sauce

1 tsp lemon juice

1/4 tsp each ground cumin and chili powder

8 oz chopped cooked shrimp

8 oz chopped lump crab meat

1/3 cup minced green onions, optional

 

In a large bowl, beat together cream cheese and cocktail sauce on high speed of electric mixer.  Beat until smooth.

 

Add lemon juice, cumin, and chili powder and beat until well blended

 

Stir in shrimp, crab meat and onions.  Mix well.  Cover and refrigerate for at least 2 hours before serving.

 

Serve seafood spead with low carb crackers, celery, or raw vegetables.

 

-People Start to Heal The Moment They Are Heard- 

 

 

Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

 

 

 

Health and Disease, Uncategorized

Foods to Prevent or Stop a UTI

Increasingly, first-line antibiotics for UTIs are failing, leaving people frustrated, in pain and at risk of serious infection-related complications. You’ve probably heard that cranberry juice can help prevent or treat UTIs, but did you know the active compound responsible for that is also found in abundance in these 20 foods? And some research suggests this compound may actually outperform antibiotics, drastically increasing the time between UTI recurrences.

D-Mannose: A Sugar to Prevent Recurrent UTIs?

You know how cranberry juice remains one of the most popular home remedies for UTIs? Well, it turns out that the high D-mannose content in cranberry explains its efficacy for UTI symptoms. D-mannose, a simple sugar that’s related to glucose, is a valued anti-infective agent that is able to block bacteria from adhering to cells and flush them out of the body.

You don’t usually think of a simple sugar as a protective agent, right? But studies show that mannose has promising therapeutic value, especially for women dealing with recurrent urinary tract infections. Plus, the simple sugar boosts the growth of healthy bacteria in your gut and improves bladder health — all without negatively affecting your blood sugar levels.

 

What Is D-Mannose?

Mannose is a simple sugar, called a monosaccharide, that’s produced in the human body from glucose or converted into glucose when it’s consumed in fruits and vegetables. “D-mannose” is the term used when the sugar is packaged as a nutritional supplement. Some other names for mannose include D-manosa, carubinose and seminose.

Scientifically speaking, mannose is the 2-epimer of glucose. It occurs in microbes, plants and animals, and it is found naturally in many fruits, including apples, oranges and peaches. D-mannose is considered a prebiotic because consuming it stimulates the growth of good bacteria in your gut.

Structurally, D-mannose is similar to glucose, but it’s absorbed at a slower rate in the gastrointestinal tract. It has a lower glycemic index than glucose, as after it’s consumed it needs to be converted into fructose and then glucose, thereby reducing the insulin response and impact on your blood sugar levels.

Mannose is also filtered out of the body by the kidneys, unlike glucose that’s stored in the liver. It doesn’t stay in your body for long periods of time, so it doesn’t act as fuel for your body like glucose. This also means that mannose can positively benefit the bladder, urinary tract and gut without affecting other areas of the body.


UTI Prevention + Other D-Mannose Uses and Benefits

1. Treats and Prevents Urinary Tract Infections

D-mannose is thought to prevent certain bacteria from sticking to the walls of the urinary tract. Mannose receptors are part of the protective layer that’s found on cells that line the urinary tract. These receptors are able to bind to E. coli and washed away during urination, thereby preventing both adhesion to and invasion of urothelial cells.

In a 2014 study published in the World Journal of Urology, 308 women with a history of recurrent UTI, who had already received initial antibiotic treatment, were divided into three groups. The first group received two grams of D-mannose powder in 200 milliliters of water daily for six months. The second group received 50 milligrams of Nitrofurantoin (an antibiotic) daily, and the third group did not receive any additional treatment.

Overall, 98 patients had recurrent UTI. Of those women, 15 were in the D-mannose group, 21 were in the Nitrofurantoin group and 62 were in the no treatment group. Of the patients in the two active groups, both modalities were well-tolerated. In all, 17.9 percent of patients reported mild side effects, and patients in the D-mannose group had a significantly lower risk of side effects compared to patients in the Nitrofurantoin group.

Researchers concluded that D-mannose powder significantly reduced the risk of recurrent UTI and may be useful for UTI prevention, although more studies are needed to validate these results.

In a randomized cross-over trial published in the Journal of Clinical Urology, female patients with acute symptomatic UTIs, and with three or more recurrent UTIs in the preceding 12-month period, were randomly assigned to either an antibiotic treatment group (using trimethoprim/sulfamethoxazole) or to a regime including one gram of oral D-mannose three times daily for two weeks, following one gram twice daily for 22 weeks.

At the end of the trial period, the mean time UTI recurrence was 52.7 days with the antibiotic treatment group and 200 days with the D-mannose group. Plus, mean scores for bladder pain, urinary urgency and 24-hour voidings decreased significantly. Researchers concluded that mannose appeared to be safe and effective for treating recurrent UTIs and displayed a significant difference in the proportion of women remaining infection-free compared to those in the antibiotic group.

Why might mannose be such an effective agent for preventing recurrent UTIs? It really comes down to microbial resistance to traditional antibiotics. This is an increasing problem, with one study showing that more than 40 percent of 200 female college students with UTI symptoms were resistant to first-line antibiotics.

The study, published in Antimicrobial Agents and Chemotherapy, concludes with this warning: “Given the frequency with which UTIs are treated empirically, compounded with the speed that E. coli acquires resistance, prudent use of antimicrobial agents remains crucial.”

2. May Suppress Type 1 Diabetes

Researchers were surprised to find that D-mannose may be able to prevent and suppress type 1 diabetes, a condition in which the body doesn’t produce insulin — a hormone that’s needed to get glucose from the bloodstream into the body’s cells. When D-mannose was administered orally in drinking water to non-obese diabetic mice, researchers found that the simple sugar was able to block the progress of this autoimmune diabetes.

Because of these findings, the study published in Cell & Bioscience concludes by suggesting that D-mannose be considered a “healthy or good” monosaccharide that could serve as a safe dietary supplement for promoting immune tolerance and preventing diseases associated with autoimmunity.

3. Works as a Prebiotic

Mannose is known to act as a prebiotic that stimulates the growth of good bacteria in your gut. Prebiotics help feed the probiotics in your gut and amplify their health-promoting properties.

Research shows that mannose expresses both pro- and anti-inflammatory cytokines and has immunostimulating properties. When D-mannose was taken with probiotic preparations, combined they were able to restore the composition and numbers of indigenous microflora in mice.

4. Treats Carbohydrate-Deficient Glycoprotein Syndrome Type 1B

Evidence suggests that D-mannose is effective for treating a rare inherited disorder called carbohydrate-deficient glycoprotein syndrome (CDGS) type 1b. This disease makes you lose protein through your intestines.

It’s believed that supplementing with the simple sugar may improve symptoms of the disorder, including poor liver function, protein loss, low blood pressure and issues with proper blood clotting.


D-Mannose Side Effects and Risks

Because mannose occurs naturally in many foods, it’s considered safe when consumed in appropriate amounts. However, supplementing with D-mannose and taking doses higher than what would be consumed naturally may, in some cases, cause stomach bloating, loose stools and diarrhea. It’s also believed that consuming very high doses of D-mannose can cause kidney damage. According to researchers at the Stanford-Burnham Medical Research Institute in California, “mannose can be therapeutic, but indiscriminate use can have adverse effects.”

People with type 2 diabetes should use caution before using D-mannose products because they may alter blood sugar levels, though typically mannose itself doesn’t negatively impact blood sugar. To be safe, speak to your doctor prior to beginning any new health regime.

There’s not enough evidence to support the safety of mannose for women who are pregnant or breastfeeding. Based on the current research, there are no known drug interactions, but you should speak to your health care provider if you are taking any medications.


How to Get D-Mannose in Your Diet: Top 20 D-Mannose Foods

D-mannose naturally occurs in a number of foods, especially fruits. Here are some of the top D-mannose foods that you can easily add to your diet:

  1. Cranberries
  2. Oranges
  3. Apples
  4. Peaches
  5. Blueberries
  6. Mangos
  7. Gooseberries
  8. Black currants
  9. Red currants
  10. Tomatoes
  11. Seaweed
  12. Aloe vera
  13. Green beans
  14. Eggplant
  15. Broccoli
  16. Cabbage
  17. Fenugreek seeds
  18. Kidney beans
  19. Turnips
  20. Cayenne pepper

D-Mannose Supplements and Dosage Recommendations

It’s easy to find D-mannose supplements online and in some health food stores. They are available in capsule and powder forms. Each capsule is usually 500 milligrams, so you end up taking two to four capsules a day when treating a UTI. Powdered D-mannose is popular because you can control your dose, and it easily dissolves in water. With powders, read the label directions to determine how many teaspoons you need. It’s common for one teaspoon to provide two grams of D-mannose.

There is no standard D-mannose dosage, and the amount you should consume really depends on the condition you are trying to treat or prevent. There is evidence that taking two grams in powdered form, in 200 milliliters of water, every day for a six-month period is effective and safe for preventing recurrent urinary tract infections.

If you are treating an active urinary tract infection, the most commonly recommended dose is 1.5 grams twice daily for three days and then once daily for the next 10 days.

At this time, more research is needed to determine the optimal D-mannose dosage. For this reason, you should speak to your doctor before you begin using this simple sugar for the treatment of any health condition.


Final Thoughts

  • D-mannose is a simple sugar that’s produced from glucose or converted into glucose when ingested.
  • The sugar is found naturally in many fruits and vegetables, including apples, oranges, cranberries and tomatoes.
  • The most well-researched benefit of D-mannose is its ability to fight and prevent recurrent UTIs. It works by preventing certain bacteria (including E. coli) from sticking to the walls of the urinary tract.
  • Studies show that two grams of D-mannose daily is more effective than antibiotics for preventing recurrent urinary tract infections.

-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates
EHS Telehealth
Dr P Carrothers  : Preventative and Regenerative Medicine
Dr J Axe

WordPress:  https://healthandwellnessassociates.co/

Diets and Weight Loss, Foods, Uncategorized

The Rolling Scones

The Rolling Scones

Taste buds can’t get no satisfaction?

This old time, yet delicious, will get them rockin!

 

2 cups all-purpose flour (or use 2 cups Gluten-free baking mix)
2 teaspoons baking powder
1/4 teaspoon salt
2 tablespoons sugar
1/3 cup almond paste
1/3 cup cold unsalted butter (or vegan margarine)
1/3 cup lingonberry jam (found at European grocery stores or use leftover cranberry sauce)
1/3 cup heavy cream (or vegan creamer)
1 large egg (or add ¼ cup more of vegan creamer)
1/2 teaspoon vanilla extract
1/4 teaspoon almond extract
Sliced almonds to top
1. Preheat the oven to 375°F. Line a baking sheet with parchment paper.

2. In a large bowl, whisk together the flour, sugar, baking powder, and salt. Rub the butter and almond paste into the dry ingredients until the mixture resembles small peas.

3. In a separate small bowl, whisk together the heavy cream, egg, and extracts. With a spatula, gradually stir the liquid ingredients until the mixture just starts to come together, reserving about 1 tablespoon of the liquid to brush the tops of the scones.

4. Divide the dough in half. Turn the both batches of dough out onto a lightly floured surface and very gently pat each into 8-inch rounds about ¾-inch thick.
5. Spread the lingonberry jam onto one round. Gently place the second round on top of the jam. Using a floured chef’s knife (or bench scraper), cut the dough round into 8 wedges. Transfer the wedges to the baking sheet, spacing the scones at least 1 inch apart. Lightly brush the tops of the scones with the reserved egg-cream mixture and sprinkle liberally with almonds.

5. Bake in the top third of the oven for 15 to 18 minutes or until the tops are golden. Transfer the scones to a wire rack to cool slightly, 3 to 4 minutes. Serve warm.

Yields: 8 scones

 

-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

 

Foods, Uncategorized

Salmon Cakes With Dill Aioli

Salmon Cakes With Dill Aioli

 

salmon cakes with aioli

 

Salmon has been ​canned in Europe since 1830 and in North American since the 1840s. Fish cakes or burgers made with canned salmon were undoubtedly not far behind. Although most of us now have access to fresh salmon year-round, canned salmon cannot be beaten as a source of non-dairy calcium.

The calcium-rich bones are left in the salmon during the canning process, and they are edible. You probably won’t notice them at all! We have revived the humble salmon cake, with oatmeal as a low FODMAP binder, accompanied by a simple and delicious lemon-dill aioli.

Ingredients

  • 2 tablespoons mayonnaise
  • 1 teaspoon garlic-infused olive oil
  • 1½ teaspoons fresh lemon juice
  • 1 tablespoon chopped fresh dill, plus extra for garnish
  • 14.5-ounce can salmon, with bones, drained
  • 1 large egg
  • ¼ cup finely chopped celery
  • ¼ cup thinly sliced scallion greens
  • ½ cup quick oats
  • 2 tablespoons tomato paste
  • ¼ teaspoon freshly ground black pepper
  • ¼ cup low-FODMAP bread crumbs (optional)
  • 1 tablespoon olive oil
  • 4 lemon wedges

Preparation

  1. For the aioli, in a small bowl, stir together the mayonnaise, garlic-infused oil, fresh lemon juice, and chopped dill. Cover and chill until just before serving.
  2. For the fish cakes, lightly mash the salmon and bones in a large mixing bowl. Stir in the egg, celery, scallion greens, oats, tomato paste, and black pepper. Cover and chill for about an hour to hydrate and soften the oatmeal. Using your hands, form the mixture into 6 patties and dust them on both sides with breadcrumbs, if using.
  1. In a heavy skillet, heat the oil over medium heat until shimmering and fragrant. Fry the cakes for 3 to 4 minutes on each side, until dark golden brown. Don’t try to flip them too soon, as they will stick to the pan unless a nice crust has formed on the bottom. They only need to be flipped once.
  2. Garnish the warm burgers with a dollop of sauce and some extra dill. Serve with lemon wedges.

Ingredient Variations and Substitutions

Canned tuna may be substituted for the salmon. Low-FODMAP breadcrumbs may be substituted for the oatmeal.

For a gluten-free salmon cake, purchase gluten-free oats and use gluten-free breadcrumbs or Panko for the optional crumb coating.

Garlic-infused oil may be omitted if you don’t have any on hand.

Cooking and Serving Tips

Tomato paste sold in toothpaste-like tubes is becoming more widely available. This form of packaging makes it easy to use just a small amount, as in this recipe, keeping the rest fresh for another time.

The sauce portion of the recipe doubles easily if you like extra sauce on your fish cakes.

Foods, Uncategorized

Greek Yogurt Almond Chicken Salad

Greek Yogurt Almond Chicken Salad

Greek Yogurt Almond Chicken Salad

Chicken salad is one of those foods that can boast a health halo, but in reality, it’s often loaded with saturated fat and sodium thanks to a generous amount of mayonnaise and sodium-based preservatives—especially if you’re getting it premade at the deli. Making your own chicken salad at home, with chicken breast, is not only a much healthier option, but it will save you time and money.

This Greek yogurt almond chicken salad is a great starting point if you’ve never made chicken salad before. It’s made with just a few simple ingredients and takes very little time to prepare. The dressing is made with plain nonfat Greek yogurt, Dijon mustard, and black pepper for a creamy, protein-packed sauce with less fat and sodium than the traditional mayonnaise base.

Ingredients

  • 1 (8-ounce) boneless, skinless chicken breast
  • 1 stalk celery, diced
  • 2 greens onion, chopped
  • 1/4 cup sliced almonds
  • 1/2 cup nonfat plain Greek yogurt
  • 1 teaspoon Dijon mustard
  • Freshly cracked black pepper

Preparation

  1. Heat oven to 350F. Season chicken with pepper and place in a baking dish. Cover with foil and bake 30-45 minutes or until chicken reaches an internal temperature of 165F. Remove from oven and let cool.
  2. Chop chicken into small pieces and add to a large bowl with celery, onion, and almonds. Add yogurt, mustard, and pepper to taste. Stir to combine.
  3. Store in an airtight container in the refrigerator.

Ingredient Variations and Substitutions

Add any diced vegetables or fruit that you like, such as red onion or apple.

You can also add dried fruit, like cranberries.

Feel free to substitute the almonds for any other nut or seed, such as walnuts or pepitas.

Cooking and Serving Tips

This recipe is great to make ahead for a week of healthy lunches.

Make your chicken salad even faster (and save money) by using leftover chicken.

Serve chicken salad in a whole wheat wrap, lettuce wrap, on whole grain bread, or with whole grain crackers.

-People Start to Heal The Moment They Are Heard- 

Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

Foods, Uncategorized

Sugar-Free Coconut Shrimp Recipe

Sugar-Free Coconut Shrimp Recipe

Coconut Shrimp

Coconut shrimp is a fan favorite finger food—it is crispy, slightly sweet, and of course, features delicious shrimp! But restaurant and party versions of this appetizer can often be over sweet and therefore loaded with sugar. In this sugar-free version of coconut shrimp, the sweetener in the coating is optional, so you can add a bit to mimic the popular restaurant versions’ sweetness if you desire.

These sugar-free coconut shrimp can be served as an appetizer, party food, or main course.

Ingredients

  • 1/3 cup coconut flour
  • 1/4 teaspoon cayenne pepper (ground, or 1 teaspoon ground ancho pepper)
  • 1/4 teaspoon black pepper
  • 1 teaspoon salt
  • 2 eggs
  • 2 tablespoons water
  • Optional: sugar substitute (such as stevia) to taste
  • 1/2 cup coconut (unsweetened shredded coconut)
  • Cooking oil of your choice, such as vegetable or canola, for frying
  • 1 pound large shrimp (raw, peeled and deveined and thaw if frozen)

Preparation

  1. Mix coconut flour with seasonings in a shallow bowl.
  2. Whisk the eggs with a fork in a small dish, and mix with the 2 tablespoons water. Add sweetener if desired.
  3. Put shredded coconut in a separate dish.
  4. Pour oil into a large skillet to about 3/4 inch depth. Heat to 350 to 360 F, or until the end of a wooden spoon handle dipped into the oil collects bubbles around it.
  5. Holding shrimp by the tail, roll in the seasoned coconut flour and shake to get most of it off—you just want a thin coating. Then dip in egg mixture, again shaking off the excess. Finally, roll in coconut.
  6. 6Place shrimp in the oil and fry until golden, about 2 minutes per side. Don’t crowd the pan, which will lower the temperature of the oil—this makes them absorb more oil and end up heavy and greasy. Tongs are the best tool for turning and removing the shrimp.
  7. Remove shrimp from the oil to a paper towel or cooling rack.

Cooking and Nutrition Notes

To thaw shrimp, place frozen shrimp in a colander and place under cold running water for several minutes until shrimp are no longer icy and stiff. Place between paper towels to absorb the water.

When frying the shrimp, you can put each in the oil as you bread them, but you will have to watch the shrimp you put in the skillet first closely to make sure they’re not getting overcooked (and don’t forget to flip!). An alternative method is to bread a few shrimp at once and then put them all in the pan at the same time (as long as they fit without being too crowded).

Keep in mind that the calorie count listed here can vary since the amount of oil used by each cook can differ depending on the pan size. It is also difficult to get a precise number since the frying temperature will affect the amount of oil absorbed. In addition, the exact amount of coconut breading per shrimp will vary.

Nutrition Highlights (per serving)

CALORIES354
FAT23g
CARBS23g
PROTEIN13g

-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

Health and Disease, Uncategorized

Do You Have SIBO Symptoms? Here Is What You Need to Know!

Do You Have SIBO Symptoms?

Here Is What You Need to Know!

SIBO symptoms - Dr. Axe

Millions of Americans suffer from gastrointestinal symptoms and distress each year. Diagnoses of leaky gut syndrome, Crohn’s and celiac disease, and irritable bowel syndrome (IBS) continue to grow, and researchers still can’t quite put their fingers on why our digestive systems are under attack.

Recently, researchers have started to acknowledge there’s another digestive disorder lurking: small intestinal bacterial overgrowth, or SIBO. It’s more prevalent than previously believed, and it occurs in many people suffering from IBS and certain other underlying conditions. (1)


What Is SIBO?

SIBO is the acronym for “small intestinal bacterial overgrowth,” defined as excessive bacteria in the small intestine, or small bowel. While bacteria naturally occurs throughout the digestive tract, in a healthy system, the small intestine has relatively low levels of bacteria; it’s supposed to be at highest concentrations in the colon. (2)

The small intestine is the longest section of the digestive tract. This is where the food intermingles with digestive juices, and the nutrients are absorbed into the bloodstream. If SIBO is indicated, malabsorption of nutrients, particularly fat-soluble vitamins and iron, can quickly become a problem.

When in proper balance, the bacteria in the colon helps digest foods and the body absorb essential nutrients. However, when bacteria invades and takes over the small intestine, it can lead to poor nutrient absorption, symptoms commonly associated with IBS, and may even lead to damage of the stomach lining.

When you have SIBO, as food passes through the small intestine, the bacterial overgrowth interferes with the healthy digestive and absorption process. The bacterium associated with SIBO actually consumes some of the foods and nutrients, leading to unpleasant SIBO symptoms, including gas, bloating and pain.

Even when treating small intestinal bacterial overgrowth with antibiotics, relapse rate is high. This is a chronic condition that can be cured, but it takes patience, perseverance and a change in diet. In fact, SIBO treatment includes a healing diet, and some foods should be avoided until the gut flora is back in balance.


SIBO Symptoms

The indications of SIBO mirror the symptoms of other gastrointestinal disorders, including IBS. According to a study published in the World Journal of Gastroenterology, there’s good reason for the similar symptoms — there’s a definite association between IBS and SIBO. Researchers suggest that physicians give consideration of excluding SIBO before giving a definitive diagnosis of IBS. (3)

Common symptoms of SIBO and IBS include:

  • Nausea
  • Bloating
  • Vomiting
  • Diarrhea
  • Malnutrition
  • Weight loss
  • Joint pain
  • Fatigue
  • Rashes
  • Acne
  • Eczema
  • Asthma
  • Depression
  • Rosacea

Causes and Risk Factors of SIBO

There are a number of underlying conditions believed to contribute to small intestine bacterial overgrowth. These include aging, dysmotility (when muscles in the digestive system don’t work properly), chronic pancreatitis, diabetes, diverticulosis, a structural defect in the small intestine, injury, fistula, intestinal lymphoma and scleroderma. (4)

The use of certain medications, including immunosuppressant medications, proton pump inhibitors, immune system disorders, recent abdominal surgery and celiac disease are also associated with an increased risk for developing SIBO. Celiac disease can be of particular concern as it disturbs gut motility leading to improper small intestine functioning. (5)

According to a study published in the American Journal of Gastroenterology, 66 percent of patients with celiac disease who maintained a strict gluten-free diet tested positive for bacterial overgrowth.

In this study, patients were treated individually with a combination of antibiotics, prescription medications for worms and parasites, and a change in diet. All patients reported their symptoms were abated after SIBO treatment. (6)

Another underlying cause of SIBO symptoms is blind loop syndrome. This occurs when the small intestine actually forms a loop, causing food to bypass parts of the digestive tract. This causes food to move more slowly through the system, and the result is a breeding ground for bacteria. (7)

Metabolic disorders, including type 2 diabetes that’s not properly controlled, are believed to lead or contribute to certain gastrointestinal disorders. In fact, a study published in Diabetes & Metabolism indicates that SIBO was present in 43 percent of diabetics with chronic diabetes. (8)

Aging is another risk factor for developing small intestine bacterial overgrowth. As we age, the digestive tract slows down. It’s generally accepted that non-hospitalized adults over the age of 61 have a 15 percent prevalence rate of SIBO, in contrast with just under 6 percent in individuals 24 to 59 years old. A study published in the Journal of the American Geriatric Society also found that over 30 percent of disabled older adults have SIBO. (9)

Rosacea, a skin condition that causes redness and rashes on the face, (10) is also associated with SIBO symptoms. Researchers from the Department of Internal Medicine at the University of Genoa in Italy found that rosacea patients have a significantly higher prevalence rate of SIBO.

For those who suffer with rosacea, there’s good news — this study also indicates “an almost complete regression of their cutaneous lesions and maintained this excellent result for at least 9 months” after the eradication of SIBO. (11)

As you can see, small intestinal bacterial overgrowth is linked, caused or associated with a wide array of conditions. Even those not thought to be related to the gastrointestinal tract seem to correlate with SIBO symptoms.


Breath Testing for SIBO

In order to diagnose SIBO, doctors use a hydrogen breath test to measure the amount of gas produced by the bacteria in the small intestine. The test measures the amount of hydrogen and methane in your body. This works because the only way the human body produces these gases is through the output of bacteria.

A solution containing one of the following sugars is used to complete the breath test:

  • Lactulose
  • Glucose
  • Xylose

First the patient participates in a special diet for two days prior to the test. Then the patient drinks a solution containing one of the sugars listed above, which feeds the bacteria. The breath test measures how much hydrogen and methane has been produced by the bacteria as a result. These results allow your health care professional to determine if you are experiencing SIBO. (1213)


Complications Associated with SIBO

SIBO, left untreated, can cause potentially serious health complications. It’s vital to get rid of the bacterial overgrowth as soon as possible.

Bacteria overgrowth in the small intestine can lead to malnutrition, one of the biggest concerns with SIBO. Essential nutrients, protein, carbohydrates and fats aren’t properly absorbed, causing deficiencies, including iron deficiency, vitamin B12 deficiency, calcium deficiency and deficiencies in the fat-soluble vitamins — vitamin A deficiency, vitamin D deficiencyvitamin E deficiency and vitamin K deficiency.

These deficiencies can lead to symptoms, including weakness, fatigue, confusion and damage to the central nervous symptom. (14)

Vitamin B12 deficiency is more common than most people believe. There are a number of factors that can lead to deficiency, besides SIBO. Vegetarians and vegans are at particular risk, as are individuals who have inadequate stomach acid or take medications that suppress stomach acid — such as proton pump inhibitors, H2 blockers and other antacids.(15)

As noted above, these commonly prescribed medications are linked to SIBO.

According to Harvard Medical School, the symptoms of vitamin B12 deficiency can appear gradually — or very rapidly. Symptoms may include numbness or tingling in extremities, anemia, jaundice, decline in cognitive function, memory loss, fatigue, weakness, and even paranoia or hallucinations. (16)

In a report in the British Journal of Haematology, researchers indicate that megaloblastic anemia, a blood disorder that causes the loss of red blood cells, is directly related to bacterial overgrowth in the small intestine. This is due to the malabsorption of vitamin B12. (17)

If you have SIBO or a vitamin B12 deficiency, it’s imperative to catch megaloblastic anemia quickly; prolonged vitamin B12 deficiency can lead to permanent nerve damage. (18)

If you experience any of these symptoms of vitamin B12 deficiency, in addition to any of the common SIBO symptoms mentioned above, take charge of your health, and get started ridding your body of small intestinal bacteria.

B12 can not!  be taken alone.  Many more symptoms and problems will happen if  you do.   Please do not get a B12 shot!  The chemicals in this medication will wreck you intestinal flora.

Treating SIBO

Small intestinal bacterial overgrowth is most often treated with antibiotics such as rifaximin (brand name Xifaxan). This helps reduce the problem bacteria but also kills off the healthy bacteria necessary for proper digestive functioning. For some patients with SIBO caused by blind loop syndrome, long-term antibiotic courses may be required. (19)

Even with antibiotics, SIBO is difficult to treat. In fact, a study published in the American Journal of Gastroenterology, researchers concluded SIBO patients treated with antibiotics have a high recurrence rate and that gastrointestinal symptoms increased during the recurrences. (20)

The good news is that researchers have found that herbal remedies are as effective as three courses of antibiotic therapy in patients who don’t respond well to rifaximin. (21) This study mentions a variety of herbal remedies but doesn’t include dosing or further details. Oregano oil, berberine extract, wormwood oil, lemon balm oil and Indian barberry root extract are all mentioned in the study.

So how do you treat SIBO and SIBO symptoms? First, it’s important to identify if there’s an underlying cause. The next step is to start reversing the nutritional deficiencies. A healthy diet, nutritional supplements and lifestyle changes are necessary to get the body back in balance.

My first recommendation to overcome SIBO is to consume smaller amounts of food during meals. Spread your meals out at 5–6 smaller portions per day rather than 3 larger meals. Eating smaller meals allows you to digest foods more quickly, which is crucial to overcoming SIBO. Overeating is one of the worst things for SIBO because it causes food to sit longer in the stomach and can also damage gastric juice production. Low stomach acid production is one of the main contributing factors of SIBO because stomach acid kills off bacteria in your upper GI regions.

Next, one of the key things you can do today to help get rid of small intestinal bacterial overgrowth is to start probiotic supplements and eat probiotic-rich foods immediately. A pilot study from researchers at the Center for Medical Education and Clinical Research in Buenos Aires, Argentina, found probiotics have a higher efficacy rate than metronidazole for individuals with SIBO. (22)

In this study, Lactobacillus casei, Lactobacillus plantarum, Streptococcus faecalis and Bifidobacterium brevis were administered for five days to half of the study group, while the other half of the study group received antibiotics for five days. All participants ate the same diet, which limited consumption of dairy products, legumes, leafy green vegetables and alcohol.

The results? An astounding 82 percent of the group receiving probiotics reported clinical improvement, while only 52 percent of the group receiving antibiotics reported clinical improvement.

In addition to probiotics and combatting nutrient deficiencies, it’s important to change your diet.

Please do not take it upon yourself to figure out your condition or to treat yourself.  You must work with a holistic healthcare provider, and your primary care doctor may have one to recommend.    Look for a provider in preventative medicine, functional medicine, or regenerative medicine.

Dr Josh Axe

Dr Gemma Carney

-People Start to Heal The Moment They Are Heard-
Health and Wellness Associates
EHS Telehealth

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Diets and Weight Loss, Foods, Lifestyle, Uncategorized

Healthier Green Bean Casserole With Onion Topping

Healthier Green Bean Casserole With Onion Topping

 

Green bean casserole is a holiday meal favorite and a tradition in many American homes. The classic green bean casserole includes canned cream of mushroom soup. If you make your own sauce, however, you have much more control over the ingredients—choosing your preference of butter or oil, the type of liquid to add, and the thickener to use.

In addition, the green bean casserole we’re all familiar with features a topping of crispy, deep-fried onions, usually from a can. Both of these pre-made ingredients add fat, calories, and preservatives to the dish. This recipe uses all fresh ingredients, and replaces the fried onions with sauteed, making this green bean casserole a much healthier version while remaining familiar and delicious. One thing to note, however, is that this casserole is not very saucy and may not satisfy all diners.

 

Green bean casserole with onion and mushroom

Ingredients

  • 1 tablespoon vegetable oil
  • 1 large onion, thinly slice
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 cup ​​almond meal
  • 8 ounces mushrooms, sliced
  • 1/2 teaspoon dried thyme
  • 1 1/2 tablespoons all-purpose flour
  • 3/4 cup unsweetened soy milk
  • 1/4 cup cream
  • 14-ounce bag frozen green beans, thawed

Preparation

  1. Heat oven to 350 F.
  2. Put half of oil in a skillet and add about 3/4 of the onion slices. Let them slowly cook. When they start to get soft, add salt and pepper. You want the onions to get soft and sweet, but if you let them cook down for a very long time they will start to lose too much volume.
  3. When they are soft, remove from heat and toss with almond meal. Taste and adjust seasonings.
  4. Chop up the rest of the onion slices and saute the mushrooms in the rest of the oil. Add thyme, stir, and add the thickener. Stir for another two minutes.
  1. In a measuring cup or small bowl, combine the milk with the cream; add to the sauteed onions and bring to a simmer for 1 minute. Mix in the beans and put in a casserole dish. Bake for 30 minutes. Spread the onions on top and cook for 5 more minutes or until topping begins to brown.

Ingredient Substitutions and Cooking Tips

Any type of “dairy” product works in this recipe. If you are watching your carbohydrate intake, the lowest carb count is in unsweetened soy milk. This recipe combines unsweetened soy milk and cream for richness, but you can use any fat level of milk you want to use, and any combination. Since cream adds some body and thickness, you may need to adjust the amount of thickener if you change the amount of cream.

The type of thickener you use in this recipe is up to you as well. You can use any type of flour or other lower-carb thickeners such as guar gum and proprietary thickeners.

“We” can turn illness into “We”llness!

Health and Wellness Associates

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Foods, Health and Disease, Lifestyle, Uncategorized

Three-Cheese Spinach Casserole With a Twist

Three-Cheese Spinach Casserole With a Twist

 

This spinach casserole is easy to make and cheesy, yet light. This recipe can replace your traditional spinach dip appetizer. Using cottage cheese and feta instead of cream cheese and cheddar cheese in this recipe saves fat and calories, but gives a similar taste and texture. Bake this in the oven, or use a slow cooker to make ahead. Enjoy as an entree, appetizer or snack.

 

Spinach Casserole with Cheese

 

Ingredients

  • 2 10-ounce boxes frozen chopped spinach
  • ¼ chopped onion
  • 1 teaspoon olive oil
  • 1 8-ounce package cottage cheese, low-fat 2%
  • ½ cup feta cheese
  • ½ cup Monterrey jack cheese
  • 2 eggs
  • 1 teaspoon garlic powder
  • 1 teaspoon seasoned salt or other spice mixture to taste
  • 1 teaspoon lemon juice
  • 2 tablespoons grated Parmesan cheese, hard (not the dried kind in a can)

Preparation

1. Preheat oven to 350F.

2. Defrost spinach in the boxes or in a 2-quart casserole dish.

3. Fry chopped onions in oil until they are translucent and begin to soften.

4. Mix all ingredients except for the Parmesan cheese in the casserole dish. Sprinkle Parmesan on top.

5. Bake for 40-45 minutes or until knife inserted in the center comes out clean and cheese on top begins to brown. Let stand for 10 minutes.

Serve warm with crudites or chips of your choice.

Ingredient Substitutions and Cooking Tips

This recipe is easy to adapt, so if you have certain spice mixtures or salad dressing seasonings that you like, feel free to add them. For example, you can add ½ teaspoon of Chinese Five Spice Powder or another spice mix to give the spinach casserole some depth. It’s not unusual to add dried ranch dressing mix or dried vegetable soup mix to the recipe to give your spinach casserole a distinct flavor.

Speaking of spice, you can make this spinach dip spicy too. Add some kick to this spinach dish by adding jalapeno peppers, red pepper flakes or cayenne pepper. Simply add these when preparing the onion.

Spinach is full of iron, folate, and fiber, but who says you can’t add more. Add shredded artichoke hearts, broccoli, carrots or zucchini to boost the nutritional value of the dish. Instead of crackers, corn chips, or bread, serve with cucumbers, jicama, cauliflower florets or bell pepper strips.

Kale can be substituted for spinach if you want to try different greens with this recipe. Another excellent addition is fresh garlic for extra flavor. A cup of cooked quinoa or chopped chicken breast can also be added to this recipe to boost protein, although the Greek yogurt addition in this recipe provides plenty of it.

 

 

We can turn an Illness into Wellness

Health and Wellness Asssociates

healthwellnessassociates@gmail.com