Tag Archives: Diet

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods but essential for optimum health.  Vitamin D deficiency has been linked to autoimmune diseases and some cancers. Do you suffer from muscle aches and weakness, bone pain or frequent bone fractures, low energy and chronic fatigue, depression or lack of sun exposure? You may need to eat more foods rich in Vitamin D and get out in the sun.

Last week we asked, “What can we eat to reduce autoimmune disease symptoms associated with chronic inflammation?” The answer: consume a diet rich in anti-inflammatory foods, omega 3 fatty acids, Vitamin D and probiotics. We offered recipes and ideas about eating anti-inflammatory foods, Red & Green Kale Spa Salad Recipe, and Arugula Salad with Pears and Seeds Recipe,

Today, we focus on Vitamin D. Vitamin D is a fat soluble steroid hormone that functions at the cell level to promote calcium absorption and bone health; protect against inflammation and cancer; support immune function; and when converted to calcitriol, Vitamin D repairs cell damage. Our body can synthesize Vitamin D (in the form of D3) when exposed to adequate amounts of sunshine. (Many vitamin supplements are D2, which are not as potent in raising and maintaining Vitamin D levels as D3.)

Vitamin D deficiencies has been associated with many health conditions and autoimmune diseases including: heart disease, diabetes, osteoporosis, muscle and nerve pain, muscle weakness, MS, rheumatoid arthritis and cancer of the breast, prostate, colon and pancreas. It appears that Vitamin D deficiency can be an environmental trigger for the development of many autoimmune diseases in genetically susceptible people, just as gluten is a trigger for people with celiac disease.

How much Vitamin D do you need for disease prevention? The current recommended daily allowance is 400-600 IU (international units) per day. Many experts believe 1000-2000 IU of the vitamin may be optimal for preventing disease. It is important to note that Vitamin D supplements have varying levels of efficacy. Therefore it is important to have Vitamin D levels checked yearly by a blood test to make sure any supplements you are taking are increasing the D level in your body. The research on Vitamin D is still inconclusive and new so do your research carefully from reputable Internet sources.

What are Sources of Vitamin D?

1. Sunshine is the best and most effective source of Vitamin D. Vitamin D3 is created through exposure of your skin to the sun, but due to most of us working indoors, recommendations to avoid the sun and use of sun block, over 75% of the US population have deficiencies. Through 15 to 20 minutes of summer sun exposure, the body creates 10,000 to 20,000 IUs of Vitamin D3- less in the winter.  For latitudes and vitamin D production in the skin see this map.

2. Fatty fish species, such as:

Catfish 85 g (3 oz)= 425 IU

Salmon 100 g (3.5 oz)= 360 IU

Mackerel 100 g (3.5 oz)= 345 IU

Sardines, canned in oil, drained, 50 g (1.75 oz)= 250 IU

Tuna 100 g (3.5 oz)= 235 IU (2.35 IU/g)

Eel, 100 g (3.5 oz)= 200 IU (2.00 IU/g)

3. Egg Yolk= 20-40 IU

4. Cod Liver Oil= 1360 IU per tablespoon

5. VEGAN Sources:

UV-irradiated portabella mushrooms, 100 g =130-1000 IU

Wild chanterelles & morels, 100 g=100-500 IU

6. Fortified Foods such as nutritional yeast and orange juice (variable)

The bottom line: if you are vegan get outside for 15-20 minutes per day and eat UV-irradiated or wild mushrooms and fortified foods.  If you are not vegan, get outside for 15-20 minutes per day and consume fatty fish and eggs several times per week. Plus have your Vitamin D levels checked yearly.

What can you eat to reduce autoimmune disease symptoms?

Women experience autoimmune diseases 3X the rate of men- some like lupus effect women 9X the rate. Autoimmune diseases are disorders in which the body’s tissues are attacked by its own immune system and they are on the rise affecting every system of the body. What is going on and what can we do to protect ourselves and reduce the symptoms of autoimmune diseases? Eating an anti-inflammatory gluten-free diet is key.

Celiac disease, a digestive autoimmune condition triggered by the consumption of gluten (the protein found in wheat, rye and barley) is 400% more prevalent today than 40 years ago. Rheumatoid arthritis, a chronic autoimmune disease that causes inflammation and deformity of joints, is on the rise among women after decades of decline. The list goes on: type-1 diabetes, lupus, Hashimoto’s thyroiditis and ulcerative colitis. A growing body of evidence suggests that virtually the same trio of factors underpins most, and perhaps all, autoimmune diseases: an environmental substance that is presented to the body (in the case of celiac disease the trigger is gluten), a genetically based tendency of the immune system to overreact to the substance, and an unusually permeable gut.  Celiac disease is the only autoimmune disease with a known trigger (gluten) and a known cure (a gluten-free diet).

What is a leaky gut?

When you ingest something your immune system does not like or perceives as undesirable, it attacks by means of inflammation. When inflammation occurs, chemicals from the body’s white blood cells are released into the blood or affected tissues in an attempt to rid the body of foreign substances. This release of toxic chemicals increases blood flow to the gut and may result in irritation, redness and swelling (think arthritis) of the epidermal cells of the intestinal wall. The common thread in all autoimmune conditions is an unusually permeable gut caused by chronic inflammation in the small intestine as a response to the food and drugs we consume- most of us eat a lot of wheat, sugar and acid forming foods like refined polyunsaturated oils and beef; and we pop a lot of over-the-counter drugs. With a leaky gut, undigested food proteins, bacteria, viruses, and yeast (Candida is a problem for many with Autism) can escape into our blood system thru the inflamed cell walls of the small intestine. The body recognizes these proteins as foreign invaders and our immune system attempts to fight them off causing more inflammation in various systems of the body which sets the stage for various chronic and autoimmune disorders including IBD, Crohn’s Disease, Rheumatoid Arthritis, allergies, migraines, and Hashimotos Disease.

Once diagnosed with an autoimmune disease, it is important to eat a gluten-free anti-inflammatory diet, so that your gut can heal. An anti-inflammatory diet is one based on whole fresh vegetables, fruits, nuts, seeds, healthy fats, wild sustainable fish and grass fed protein.

What Can You Eat to Reduce Autoimmune Disease Symptoms?

1. Anti-inflammatory Foods
2. Omega-3 Fatty Acids
3. Vitamin D
4. Probiotics

This week we will discuss how to incorporate all 4 of these foods and substances into your daily diet. We encourage your feedback and experiences in reducing your chronic inflammation and autoimmune disease symptoms.

For information on anti-inflammatory foods and recipes, check out the Hail Merry blog.

Eat a Raw Food Diet and Look Younger

By Susan O’Brien

What is this RAW FOOD diet all about and how can it make me look younger? The RAW FOOD diet is rapidly becoming the most talked about diet in America. What is it all about and how can we incorporate this lifestyle into our lives with out countless hours of dehydration and food preparation? There is also a shroud of “out-there” surrounding the raw food movement. “If I only eat raw will I stop shaving my armpits and join a commune”? “Will I become that annoying evangelist who never gets invited to a dinner party because I only talk about raw food and how it makes you super human”?

Here is my real life, real mom experience with the Raw Food Diet and how I walked away from 9 months of being 99% raw to become a total fan of raw food AND someone you still might want to invite to a dinner party (I hope).

First the Cleanse: It all started when I was turning 40 and wanted to do something for ME. NOT my kids, my husband or my 3 animals. But ME! I first started with the Master Cleanse. Which if you have never done a cleanse, I highly recommend that you research one that works for you. The Master Cleanse is a great one (the Master Cleanse is a yellow pamphlet that can be purchased at most Whole Foods Markets - it is always best to consult your doctor before doing a cleanse). I personally love the Master Cleanse because you don’t eat anything for several days. You just drink lemonade made with fresh lemons and maple syrup. When your body doesn’t have to digest food it can start to flush toxins and repair cellar damage. It was strange how after the first day or two you stop being hungry and you cannot believe how great you will sleep during this time.

Years of ingesting toxins from pesticides, environmental toxins that we absorb from the air we breath, as well as the chemicals that leach into our skin from sun screens and topical creams are stored in our fat cells. Doing a cleanse will allow you to burn off these old fat cells and flush out these stored toxins. Not to mention, you will loose weight, which is for most the number one reason for doing a cleanse!

After the Master Cleanse, it was time to eat again so I decided to eat only raw foods. The Raw Food Diet is comprised of only raw fruits, vegetables and raw nuts and seeds. It is vegan and gluten free, which is also a nice added benefit.

Living raw foods are loaded with digestive enzymes and co-factors that help us more quickly absorb the nutrients from our foods higher up in the gastric region rather than relying on the pancreas to manufacture these enzymes for us. When we rely solely on the pancreas to offer up our digestive enzymes our food sits for a longer time in our stomach and intestines waiting for these enzymes to take effect, which then causes the stomach to store this food longer and create more stomach acid.

When we flood our bodies with living enzymes at the moment we begin chewing our food, we absorb our nutrients quicker and more efficiently which de-stresses the pancreas by allowing it to produce enzymes for other important metabolic functions. When we cook foods above 118 degrees the vitamins & minerals in our foods are still prevalent but these vital enzymes and co-factors needed to absorb them are destroyed.

When you eat more raw foods you will quickly notice less fullness after meals, increased energy, faster emptying of the stomach, decreased gas and more regular bowel habits. The greatest of all benefits of the Raw Foods Diet is you will shed pounds rapidly.

Once my ideal body weight was achieved I began to incorporate more cooked foods back into my diet in the way of steamed veggies first, and then I moved to raw fish and eventually a meal of cooked seafood once or twice a week.

The whole process I just described creates an environment in the body that decreases the amount of stress on the body, which in turns slows the aging process and makes you look and feel younger! Another added benefit is most food allergies begin to dissipate because most food allergies are caused by an inability to manufacture the enzymes needed to absorb foods. That is why so many people are allergic to dairy. Those who are allergic to dairy don’t produce lactase and when they ingest pasteurized dairy (which is heated above 118 and void of any digestive enzymes) they can’t digest dairy at all.

Here are some easy ways to incorporate more raw foods into your regime:

• Eat only raw nuts and nut butters rather than roasted.
• Eat raw veggies with every meal.
• Make every meal at least 50-70% raw.
• Add raw fruit/veggie smoothies into your daily ritual.
• Learn about all the wonderful raw superfoods and how to add them into your daily regime.
• Begin to juice greens and add this to your daily intake.
• If you’re making a fruit based smoothie throw in a handful of spinach for greens.
• Explore the different raw food snacking options now available at most Whole Foods Markets and other natural retailers. You will be amazed at how flavorful and satisfying these foods can be. (check out our line of raw snacks at www.hailmerry.com)
• Raw desserts are so yummy and not off limits on a raw food diet. They kept me “in the game” and were so delicious.

Here are a few things to avoid:

Don’t over eat nuts & seeds, which a lot of new raw foodist do in the beginning to replace meat and dairy. Just remember that nuts are extremely healing but our livers can only digest one handful of nuts at a time

Eat your fruits don’t drink them! Raw foodist tend to over juice. Raw fruit juices are too carb/sugar loading. Sugar highs from over juicing can throw our thyroid and adrenal functioning out of balance.

Don’t freak out about the perceived lack of protein – Dark Leafy greens and nuts are loaded with protein. Plant based protein is also more easily digestible and you don’t need as many grams of plant protein to maintain muscle. You would be surprised at how many pro athletes are thriving on a vegan diet!

Here is my favorite raw salad dressing recipe that kept me in the raw food game in the beginning. I put this dressing on everything!

Raw Ranch Dressing

½ cup lemon juice
1 tablespoon Celtic Sea Salt
1 tablespoon dried chives
1 tablespoon dried rosemary
1 tablespoon dried oregano
1 tablespoon dried sage
1 cup whole, raw macadamia nuts
1/3 cup cold-pressed olive oil

Blend all of the ingredients until very smooth. Add water to achieve desired consistency. Pour over chopped salad of choice.

Can eating more raw foods daily help you lose weight? Absolutely, just replace 1 cup of energy-dense grain based carbohydrates per day with 2 cups of nutrient-dense raw vegetable based carbohydrate every day. Let me explain.

When people eat a diet of raw food they naturally lose weight. Raw food is fresh, whole food that has not been refined, heated above 118° F, or chemically processed. In other words, clean food that retains the enzymes and nutrients of its natural state. The major food groups are vegetables, fruits, nuts, seeds, sea vegetables, grains (like wild rice) and raw cold pressed fats such as coconut and olive oil.

Whether 100% raw food or 50%, eating fresh whole foods in their natural state can benefit everyone and help you lose weight. Raw foods are rich in vitamins, minerals, phytonutrients, fiber and antioxidants, all of which strengthen the immune system, improve health and increase energy levels. Many people experience clarity of mind, happiness and greater physical functionality and endurance.  Raw foods reduce inflammation, which is the basis for all chronic diseases and conditions. Most importantly for weight loss, vegetables and fruits are the most nutrient dense foods as compared to processed foods that are energy dense.

Fresh vegetables and fruits are high in water and fiber content and make you feel full longer on fewer calories than refined processed carbohydrates. Think apples versus energy bars; corn on the cob versus tortilla chips, pasta versus shredded zucchini.

Do you want to lose 10 pounds in 2012? All other things being equal, substitute 2 cups of raw vegetables with 1 cup of grain-based carbohydrates per day. For example, replace 1 cup of cooked brown rice with 2 cups shredded cabbage. It is that easy. Still not convinced? Lets do organic chemistry math.

One cup of cooked Brown Rice= 216 calories & 4 grams of fiber. Brown rice is an excellent source of manganese that is used for energy production and anti-oxidant protection. So a whole grain food with mineral benefits but energy dense at 54 calories per gram of fiber.

Two cups of raw Cabbage= 44 calories & 4 grams of fiber and excellent source of Vitamin K & C.  Cabbage is a very good source of fiber, manganese, and folate. It also is a member of the cruciferous vegetable family known for their cancer prevention, cholesterol lowering, and anti-inflammatory, anti-oxidant-related health benefits. Therefore, cabbage is a nutrient dense food at 11 calories per gram of fiber (80% less than brown rice) and lots of vitamin and mineral benefits.

If you replace 7 servings of 1 cup cooked brown rice (or other grain based carbohydrate, such as bread, cereal, pasta, and baked goods) with 2 cups raw red cabbage (or other cruciferous vegetable) per week you can lose more than 10 pounds per year. Vegetables, fruits and grains are all plant-based carbohydrates. So in reality we are just replacing a higher calorie processed carbohydrate for a lower calorie raw carbohydrate and actually eating twice as much!

How do we lose more than 10 pounds in a year?

216 (rice) – 44 (cabbage)= 172 less calories per serving

1204 less calories per week (172x7 days/week)

62,608 calories per year (1204x 52 weeks/year)

62,608 calories/3500 calories* per pound= 18 pounds

*When you burn 1 pound of body fat you release 3500 calories

We know that you are not eating red cabbage everyday but imagine if you made these small substitutions at every meal- collard greens for slices of bread, fresh fruit in place of a candy bar, jicama sticks instead of tortilla chips, even Hail Merry Grawnola versus a bagel.  You would naturally lose weight because the raw food diet is a nutrient dense versus an energy dense diet. Feed Your Body Royally!