Our Favorite Dairy and Soy Substitutes

Dairy and soy are two of the most common types of food that people are allergic or intolerant to. Others avoid dairy and soy due to health issues or self-imposed dietary restrictions.

Even if you can’t have dairy or soy, there are alternatives. These options will still provide you with the nutrients found in dairy and soy.

Here’s a list of my favorite soy-free dairy options:

  1. Nut milk
  2. Nut milk is an excellent soy-free alterative to regular milk. Nuts are loaded with protein, vitamins, and antioxidants. There’s a variety of nut milks out there, each with their own distinct texture and taste. But, you can also make nut milk right at home. The most popular ones are almond milk, hazelnut milk, and cashew milk.

    Almond milk is made from blending almonds and water. This dairy-free milk contains Vitamin D, calcium, and protein. Hazelnut milk has folic acid, omega-3 fatty acid, and Vitamin E. Cashew milk has plenty of Vitamin E. Each type of milk takes on the flavor of the nut it’s made out of.

  3. Coconut milk
  4. Coconut milk is a sweet and creamy soy-free dairy alternative. It has a high content of healthy fats, fiber, and calcium. Coconut milk can be used as a coffee creamer, cereal milk, or for making ice cream.

  5. Rice milk
  6. Rice milk is good for baking and for pouring over cereal. Made from processed brown rice, rice milk is a good source of Vitamin B. It has no saturated fats or cholesterol. In terms of flavor, rice milk tastes like a diluted version of regular dairy milk.

  7. Oat milk
  8. Oat milk is another dairy alternative. Made from strained oats, it is used in cooking and baking, and as cereal milk. Oat milk is lactose-free, low in fat, and rich in calcium. It has the least amount of calories out of similar types of milk and has no cholesterol. This option can be used as a substitute for low-fat or skim milk.

  9. Cocoa butter
  10. Cocoa butter is a useful alternative. Made from the fatty portion of whole cocoa beans, cocoa butter provides important nutrients such as magnesium and copper. Magnesium is good for bone health, while copper helps produce energy. Cocoa butter is often a vegetarian substitute for regular butter. It can be used for baking pastries and cooking savory dishes.

  11. Vegan cheese
  12. Vegan cheese has come a long way from the bland substitute it once was. Today, there’s a world of cheese alternatives that pack a flavorsome wallop. Non-dairy cheeses are made from nuts, coconut oil, and other plant-based products. Nuts contain protein, fiber, Vitamin E, and minerals like magnesium, phosphorus, and copper. Coconut oil lowers cholesterol and promotes better brain function.

    To develop deeper flavors, vegan cheesemakers employ fermentation and traditional techniques. The brand Miyoko makes vegan cream cheese, mozzarella, cheddary cheese spreads, and cheese wheels in garlic herb, smoked farmhouse, winter truffle, among others.

To learn more about the holistic, natural approach to nutrition, explore our website. You can also call WholeBody Solutions at 617-328-6300 for safe and natural solutions to your health concerns.

First week of March is National School Breakfast Week and our amazing nutritionist, Suzie Falco, has some great tips!!



This is National School Breakfast Week, and oh boy, this hits a nerve with so many busy parents as well as tired children! I am hoping that some tips I give you here will help the entire family as well as make for happier and more focused children in school.

 

It is very important for the child regardless of the age to have a healthy breakfast before their long day. A breakfast that gives them the energy they need with enough calories and nutrition, rather than the typical sugary or carb friendly favorite “bagel”. I will attach 2 recipes but mainly focus on products and tips for a simple and quick healthy breakfast that will help your child to have sustained energy and not crash in the morning.

 

Most families I work with have an issue with feeding their children so early in the morning. They tend to not be able to really sit down and grab something for the car. They also love carbs!! How about a bagel with less carbs and higher protein, and a cream “cheese” easy to digest? If the child is not gluten free, then Dave’s Killer Bagels (link) be a huge hit. They contain 13 grams of healthy protein (not from soy) using whole grains. This company also makes English muffins and a variety of breads. All organic and I have had great luck with my own children in switching to these. You can make a quick egg sandwich on one of these, spread with avocado for the ever popular avocado toast, or top with a product called “Violife” cream cheese (link) , or “Kite Hill” cream cheese (link). Both dairy free contain excellent ingredients with minimum processing. If the child likes it, cream cheese made from goat milk is excellent and easy to digest.  I make my own veggie cream cheese (which is a favorite in my house) by just shredding some carrots, red pepper, or any other veggie I have in my crisper and toss in some onion powder for a truly delicious spread. You can also spread almond, or any other nut butter on the bagel or toast, which has always been a favorite. For gluten free high quality breads and products, Little Northern Bakery (link) makes an outstanding product with limited ingredients and nutrient dense.

 

Simple mills (link) is a company that makes gluten and grain free mixes that are loaded with nutrients and will keep your child satisfied and focused. Their pancake mix is excellent and made with flax, sunflower, almond, and chia seed flour. You can even make a batch of pancakes and keep in the freezer in a ziplock bag, and just throw in the toaster or microwave to reheat.

 

Scrambled egg tortilla wrap is another top pick for their simplicity and overall yumminess! . I use “Siete” brand (link) almond flour or cassava flour tortillas which are easy to digest and not loaded with carbs. I wrap the egg in the tortilla with a bit of butter or turkey bacon. I also add baby spinach to the eggs to sneak in a vegetable.

 

Here is a delicious simple smoothie for your child to head off to school with. This has protein, healthy fats, carbohydrates, and important nutrients that will keep them alert until snack time! Sunbutter is made from sunflower seeds and is great for those who need to stay away from nuts in general. No one will taste the avocado so no skimping! This is adapted from Danielle Walker’s Against All Grain health blog. This would also be a great start to mom or dads day as well!

 

Healthy Breakfast Smoothie:

 

Ingredients:

 

           1 ripe frozen banana, cut into chunks (cut before freezing!)
           1 tablespoon maple syrup (the real stuff)
           ½ ripened avocado
           1 heaping tablespoon cocoa powder (raw cacoa is best)
           2 tablespoons peanut butter or sunbutter (for children allergic to nuts)
           1 teaspoon flax seeds
           1 teaspoon vanilla extract
           1 cup organic whole milk (or nut milk)

 

Blend in high speed blender and serve!

 

Here is another one of Danielle’s amazing recipes!!!

 

Breakfast Cookies:

 

Ingredients:

 

¼ cup coconut flour
½ cup almond butter
6 pitted dried dates, soaked in warm water for 15 minutes
¾ cups shredded coconut
½ cup unsweetened applesauce
2 medium eggs
½ tablespoon cinnamon
1 teaspoon vanilla
¼ teaspoon salt
½ teaspoon baking soda
2 tablespoons dried unsweetened dark cherries
2 tablespoons chopped walnuts
3 tablespoons currants

 

1.Preheat your oven to 350 degrees.
2.Combine the coconut flour, almond butter, and dates in a food processor. Process until well combined and the dates have broken up into really small pieces, about a minute.
3.Add the shredded coconut, applesauce, eggs ,cinnamon, vanilla, salt and baking soda and process for 30 seconds until a wet dough forms.
4.Add in the remaining ingredients, and pulse once or twice until the fruit is incorporated into the dough but chopped up.
5.Using an ice cream scoop or large tablespoon, drop the dough in heaping spoonfuls onto a cookie sheet lined with parchment paper. Dip a metal spatula in water, and use the bottom to lightly press down each ball of dough. These cookies will not spread or rise so make sure to make them the shape you want them prior to baking.
6.Bake for 12-15 minutes, until they are golden on top and slightly brown along the edges.

 

Enjoy!
In health,
Suzie

 

Call our office at 617-328-6300 to make an appointment and figure out a customized plan that fits your unique needs or to ask our nutritionists any questions! 

Essential Fatty Acids and the Inflammation Balancing Act

Omega-3 and omega-6 fatty acids have been front and center in nutrition news for many years now because of their relationship to cardiovascular health. But their role in modulating all types of inflammation in the body makes these fats of even more important to healthy diets and lifestyles.
Essential Fatty Acids: What are they?
Both omega-3 and omega-6 fatty acids are long-chain polyunsaturated fatty acids, both 18 carbons long with two double bonds. They are considered “essential” because they are necessary for health and cannot be synthesized by humans (or in any mammals for that matter) from other fatty acids. Therefore, they must be consumed in the diet.
Omega-3 fatty acids include alpha-linolenic acid and its metabolites, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-6 fatty acids include linoleic acid and its most notable metabolites, gamma-linolenic acid (GLA) and arachidonic acid (AA).
Where They Are Found?
The most bioavailable source of omega-3 fatty acids are oils from fatty fish. Nut and seed oils are also rich in omega-3 fatty acids, though their conversion to DHA and EPA may not be as efficient as those from fish. Omega-6 fatty acids tend to be more plentiful in many people’s diet, which can affect how well omega-3 fatty acids convert to EPA and DHA.
Omega-3 fatty acid foods:
  • Fish and seafood, especially fatty fish like sardines, anchovies, tuna, mackerel, and salmon
  • Flaxseed oil and flax seeds
  • Walnuts
  • Chia seeds
  • Hemp seed oil and seeds
Omega-6 fatty acids foods:
  • Liver and organ meats
  • Poultry and red meat
  • Fish and seafood
  • Egg yolk
  • Butter
  • Avocado
  • Flax seed oil and flax seeds
  • Hemp seed oil and hemp seeds
  • Pumpkin and sunflower seeds
  • Nuts
  • Borage oil
  • Black currant seed oil
  • Evening primrose oils
  • Other oils, such as corn, safflower, and soybean oils
Essential Fatty Acids At Work
Both omega-3 and omega-6 fatty acids are components of cell membranes, built into the phospholipid bilayers of cells. In response to inflammation or injury, fatty acids including AA and EPA are released, triggering the formation of eicosanoids like prostaglandins, leukotrienes and lipoxins, which modulate the inflammatory process.
There are two phases to inflammation: initiation and resolution. The idea of using an “anti-inflammatory” medication, such as non-steroidal anti-inflammatory medication (NSAID) to address inflammation has begun to lose favor, because if inflammation is artificially interrupted or blocked, healing is also blocked. By contrast, nutrients like essential fatty acids are not anti- or pro-inflammatory per say. Rather, they either up- or down-regulate the production of pro-inflammatory mediators, thereby balancing inflammatory processes so that healing can occur without undue damage to surrounding tissues. Once adequate healing has occurred, essential fatty acid metabolites down-regulate the inflammatory process, and pro-resolvin mediators can bring the inflammatory process to an end.
These long chain fatty acids work together to modulate inflammation with checks and balances built into place. When the diet provides a good balance of high quality omega-3 and omega-6 fatty acids, this system works well to perpetuate inflammation when necessary and to quell and resolve the inflammatory cascade when the threat is over. However, most Western diets have an overabundance of omega-6 fatty acids and include insufficient amounts of omega-3s. High omega-6 and low omega-3 intake can tip this system out of balance, resulting in the inhibition of the inflammation-resolving effects of omega-3s, and allowing for low levels of chronic inflammation to continue.
Potential health benefits to essential fatty acids span different systems and conditions, as chronic inflammation is the core etiology to most illnesses and chronic conditions. People with these conditions may not have the essential fatty acid substrate to form sufficient amounts of endogenous specialized pro-resolving mediators and may benefit from supplementation. Essential fatty acids may be beneficial to the prevention and treatment of:
  • Age-related macular degeneration
  • Arthritis and rheumatoid arthritis
  • Asthma and allergies
  • Autoimmune conditions
  • Cancer
  • Cardiovascular disease
  • Cell membrane structure, cellular aging and optimizing telomere health
  • Diabetes and diabetic complications
  • Inflammatory bowel disease
  • Irritable bowel disease
  • Neurological and cognitive health
  • Obesity and metabolic syndrome
Inflammation is a normal and healthy part of a functioning immune system. However, illnesses and complications arise from the body’s inability to efficiently dampen and ultimately resolve the inflammatory cascade once the initial threat is over. Essential fatty acids are crucial nutrients to the product of specialized pro-resolving mediators, underscoring a vast body of previous research illustrating the importance of omega-3 and omega-6 fatty acids.

Wholebody Solutions carries high quality products that can supplement your omega needs! 

      

Call our office at 617-328-6300 to make an appointment and figure out a customized plan that fits your unique needs or to ask our nutritionists any questions! 

 

Read the full Wholistic Matters article here

About Wholistic Matters:

Wholistic Matters is dedicated to advancing the latest insights and information available in nutrition therapy and clinical nutrition and present only the most balanced, credible and reliable clinical nutrition and science available. Partnering with some of the world’s most influential clinical investigators and institutions, this information is designed to keep users current in nutrition practices and improving health outcomes—because wholistic health really does matter.

 

Superfoods that can help you shed a few pounds

Healthy and gradual weight loss can be achieved through a wholesome diet.

These superfoods will make you feel full and energized – making you less likely to overeat.

  1. Spinach
    Spinach is an excellent source of potassium – a cup of cooked greens contains 839 milligrams, in addition to 9 grams of fiber. Three cups of raw spinach offers 2.9 grams of protein and no more than 23 calories. It’s easy to add spinach to a smoothie or a salad, but you get its full nutrients after cooking. Steam or sauté these leafy greens, and serve them alongside fish or meat.
  2. Bananas
    A medium-sized banana contains 422 milligrams of potassium, a fantastic debloating agent. The fruit can also boost your metabolism, offering 12.5 grams of resistant starch. What’s more, it’s a great go-to snack – have one in between meals in lieu of sweets and processed snacks. You can also add bananas to smoothies, protein shakes, and whole wheat pancakes.
  3. Apples
    Apple skin contains a great deal of fiber, which is filling and helps reduce your caloric intake. It’s rich in antioxidants that might help prevent a condition called metabolic syndrome, which puts you at a higher risk for heart disease and obesity. Apples are also a great on-the-go snack – take one with you to work to beat your craving for sugary treats.
  4. Blueberries
    These berries get their color from anthocyanin, an antioxidant which may have anti-inflammatory properties. A cup of blueberries also contains 4 grams of fiber, which can help you feel full and make you less likely to binge-eat. Add berries to your oatmeal, cereal, or pancakes. You can also put them in smoothies, yoghurt, and protein shakes.
  5. Avocados
    This fruit contains 7 grams of monounsaturated fat, which is good for the heart and increases satiety. Avocados also has an indulgent feel, thanks to it’s the rich and creamy texture. Top your sandwiches with avocado, or use it to replace mayo. Mash them with boiled eggs for your morning toast. Bear in mind, though, that a whole fruit is equivalent to 322 calories, so keep your portions in check.
  6. Broccoli
    Broccoli lets you cut calories and add nutrients to your diet simultaneously, helping you lose weight without having to drastically limit your food intake. These cruciferous vegetables are also simple to prepare – serve steamed, boiled, or baked as a side dish to your preferred protein.
  7. Kale
    This green, leafy superfood is packed with fiber, folate, magnesium, and vitamins A, C, K, and B6 – just to name a few. Despite its rich nutrient content, a cup of kale contains only 36 calories and zero fat. Kale can be steamed, sautéed, baked, braised, tossed in soups, and turned into chips. Cooking actually increases the superfood content of kale. Stick to smaller quantities if you’re eating raw kale – large amounts can affect your thyroid. Slice the veg into thin ribbons before adding to salads.

Need guidance on nutrition and weight loss? WholeBody Solutions offers safe and drug-free solutions. Get in touch with us at 617-328-6300.

Don’t Succumb to the Common Cold: Harness the Power of Herbs to Stay Healthy

The winter season may be a time of comfort: a slower pace, inner focus, and reflection, but it is also the time of year that many people will battle against cold and flu season. The viruses that cause cold and flu symptoms, technically respiratory infections, reliably spring to life between November and March in the Northern Hemisphere, with most American adults getting an average of between two to four colds per year.

While being exposed to cold winter weather won’t necessarily mean you’ll “catch a cold,” transmission rates are highest in cold, dry air. Cold and flu viruses thrive when the temperatures plunge. Research suggests that these viruses are most virulent at temperatures near 40 degrees Fahrenheit or colder, and they do not transmit at all at temperatures around 85 degrees.1 This may be due to the virus’ outer lipid membrane, which is fortified by cold weather, forming a rubbery gel-like consistency that enables the virus to survive longer outside a host. Once the virus enters the respiratory tract, the outer membrane melts, and the virus is able to infect host cells and replicate. However, in warmer temperatures, that membrane is more likely to have a liquidy consistency, effectively weakening the virus so that it loses the ability to spread readily between hosts.2

Luckily, there are many ways to reduce the risk for the common cold and flu, as well as strategies to shorten the duration and lessen the severity of any cold or flu infection that does take hold. Time-honored lifestyle strategies that help keep the immune system robust and resilient include:

  • Eating a healthful diet that includes a wide variety of colorful fruits, vegetables, herbs, and spices to help bolster the immune system
  • Getting adequate sleep
  • Exercising daily
  • Managing stress
  • Maintaining healthy vitamin D levels
  • Washing hands often
  • Supplementing with appropriate vitamins, herbs, and other medicinal plants

Aside from maintaining a healthy diet and lifestyle and following practical advice to stay healthy during the winter months, herbs, specific vitamins, and other medicinal plants offer an enormous opportunity to fortify one’s health and bounce back quickly if exposed to cold and flu viruses. While there are endless botanical possibilities, the following is a “Master List” of natural remedies to be familiar with and keep handy during the winter months:

Andrographis
Andrographis paniculata is considered among the most popular medicinal plant, and is central to traditional medicine traditions throughout Asia.  While andrographis has a wide array of uses, this “King of bitters” as its commonly known, is most often used in Ayurvedic and Traditional Chinese Medicine for cough, cold, flu, respiratory infections and other types of infections.3,4 Since these traditional models consider andgrographis as having “cooling” activity, it is often used to rid the body of “excess heat,” including fevers.

Andrographis has anti-bacterial properties, and its many bioactive phytonutrients have been shown to have significant antiviral activity against influenza A virus, among other viruses.5 It has been found to help alleviate or prevent several symptoms of upper respiratory tract infections, such as headaches, earaches, cough, sore throat, fever and fatigue.6 Using andrographis may shorten the duration of cough, sore throat and sick time when compared to usual care.7 It appears to work in a dose dependent manner, with higher doses of six grams per day found to be more effective than lower doses of three grams per day.8 Andrographis has been studied in children, is considered safe and well tolerated, and may reduce the severity of common cold symptoms and speed recovery time.9

Echinacea

Echinacea is a native plant to North American and is among the most commonly used herbs in the prevention and acute treatment of colds. The immune supportive effects of both Echinacea angustifolia and Echinacea purpurea are well documented, and many clinical studies have found that echinacea extract shortens the duration and severity of both viral and bacterial colds and upper respiratory infections. Its extracts have also been found to reduce symptoms of sore throat, cough, pharyngitis and running nose.10

Echinacea appears to influence immune function in several ways, including enhancing the maturation of dendritic cells, which play a role in initiating both the innate and adaptive immune responses.11 It may increase phagocytic activity and macrophage activation, as well as NK cell activity.12 While echinacea has been observed to increase monocyte secretion of tumor necrosis factor-alpha (TNF-a) and other cytokines, E. purpurea may help balance the immune system and its inflammatory response by inhibiting “cytokine storms.”13

In a randomized, double-blinded, placebo-controlled trial, echinacea was found to be effective in preventing viral colds, reducing the total number of colds in the treatment group, the number of sick days, and the use of pain medication for symptoms. The researchers found the effect to be especially useful on preventing recurrent infections, leading them to recommend that echinacea be used prophylactically over four months for maximum benefit against viral cold infections.14 Echinacea can be used prophylactically at a daily dose of 2,400 mg per day over four months, which appears to be most beneficial for preventing the common cold. Doses of 4,000mg per day have been found to be useful for treating acute cold symptoms.15

For jetsetters, echinacea may be particularly useful. It has been found to protect against the development of upper respiratory symptoms during long flights in a randomized, double-blind, placebo controlled trial.16 Echinacea may also be useful against chronic fatigue syndrome, candida albicans, herpes, urinary and pelvic infections.17

Elderberry
Black elderberry (Sambucus nigra) extract is well known to be supportive against the common cold and symptoms of the flu. In fact, before the advent of antibiotics, herbalist, physicians and pharmacists often used elderberry in many medicinal preparations. Elderberry extract has been found to be helpful in addressing symptoms of the common cold and flu viruses, as well as in herpes virus infections. Elderberry extract has been found to be effective against bacteria that typically cause upper respiratory infections, as well as inhibits the propagation of human influenza virus.18

Fermentation Metabolites (Whole Food Fermentate)
Whole food fermentate derived from yeast is among the newest compounds being investigated for benefits against cold and flu symptoms, with promising results. This novel compound is a powder composed of heat-inactivated Saccharomyces cerevisae along with its fermentation broth. It contains a high concentration of metabolites and free radical-scavenging compounds that support healthy immune function. DF has been found to modulate the immune response, and has demonstrated clinical benefits in reducing the incidence and duration of cold and flu symptoms, while also reducing seasonal allergies related to pollen. Daily consumption of DF has been shown to improve markers of immune function, including increased salivary immunoglobulin A (IgA) levels, NK cell activation and antioxidant capacity, though exact mechanisms are not yet completely understood.19 NK cell activity and salivary IgA are important in the prevention of common colds.20

Goldenseal
Hydrastis canadensis, or goldenseal, is an herb native to North America. Historically, Native Americans used goldenseal for skin disorders, ulcers, and fevers, and its use as a medicinal plant was later adopted by European settlers. Often combined with Echinacea, goldenseal is most often used as a remedy for viral and bacterial infections, symptoms of cold and flu, respiratory tract infections, diarrhea, and hay fever.21 Goldenseal extracts, high in the alkaloid berberine, has been found to inhibit the growth of viruses such as H1N1 influenza A strains in vitro.22,23

Garlic 

Garlic has long been a home remedy for many maladies, including minor viral infections. Garlic contains many compounds that may help enhance immune cell function, and has been found to influence innate immune cell activity, including NK cell, which may account for its potential to reduce the severity of colds and flu. In a randomized, double-blind, placebo-controlled intervention study, supplementation with aged garlic extract was found to reduce the severity and duration of cold and flu symptoms after 90 days of use. The study also found that the number of workdays missed during that time was reduced by 58%. In fact, improvements in NK cell activation were seen after only 45 days of supplementation.24,25 Garlic has also been found to increase macrophage activity and the production of T and B cells, illustrating its immune modulating effect.26

Medicinal Mushrooms
Medicinal mushrooms offer important immune-modulating benefits that have been attributed to beta-glucans and polysaccharide-protein complexes. These compounds act as “biological response modifiers” that can modulate cytokines and cytokine receptors, and stimulate both the innate and adaptive immune systems.27,28  Mushroom beta-glucans may also increase immune defenses through the activation of T-cells, NK cells, macrophages, antibody production.29,30 Two important mushrooms that may help the body better deal with cold and flu season include maitake and turkey tail mushrooms:

  • Maitake mushrooms (Grifola frondosa) have been found to have anti-viral activity, and support lymphocyte and NK cell activity.31
  • Turkey tail mushrooms (Coriolus versicolor), contain potent antioxidants that support immune function. Two types of polysaccharide-protein complexes found in turkey tail mushrooms – krestin and polysaccharide peptide – promote healthy immune response by both activating some and inhibiting other types of immune cells, thereby balancing inflammation.32

Oregano
The popular herb oregano, origanum vulgare, has traditionally been used as medicine for symptoms as varied as cold, and cough, and digestive disorders. Typically used in integrative and functional medicine for its antimicrobial and antifungal properties, oregano is also known for it’s powerful antioxidant and antiviral activities. High in volatile oils that contribute to the aroma and flavor of oregano, this herb may offer many activities that make it a potent herb for immune support during cold and flu season.33

Thuja
Thuja occidentalis, commonly known as white cedar, is indigenous to North American and was originally used by Native Americans as a remedy for scurvy related weakness. In folk medicine, thuja has been used to treat a wide variety of maladies, from inflammation of the throat and nasal passages to psoriasis. Thuja has demonstrated antiviral action, as well as the ability to affect cytokine and antibody production, and macrophage activation. Thuja is often combined with echinacea and other immune supportive herbs for addressing acute and chronic upper respiratory tract infections. It can also be combined with antibiotics for more severe infections including bronchitis, pharyngitis and sinusitis. In a double-blind, placebo-controlled multicenter study in Germany, thuja or placebo was given to participants suffering from acute cold symptoms. The study found that thuja was effective in decreasing the duration of common colds and alleviating cold symptoms. The study’s authors recommended that thuja be taken at the first sign of a cold to be most effective.34

Thyme

Thymus vulgaris, commonly known as thyme, is a culinary and medicinal plant native to Mediterranean regions. It’s known for its antimicrobial, antioxidant, and anti-inflammatory actions, and has a long history of use in respiratory conditions as an antispasmodic, expectorant, mucolytic, and antitussive.35,36 Thyme essential oils have strong antibacterial effects, which are attributed to high levels of the phenol thymol, and significant anti-inflammatory properties.37,38 Thyme extract has been shown to modulate the immune system by reducing certain nuclear factor kappa beta (NF-κB) transcription factors and decrease pro-inflammatory cytokines. It has also been found to reduce mucin secretion in normal human bronchial and tracheal epithelial tissue. As a result, thyme extract may be an effective treatment against chronic pulmonary inflammatory processes that involve the hypersecretion of mucus.39

Vitamin C
Vitamin C is a nutrient that has been shown to effectively support the immune system in a number of ways. Its role as a free radical scavenger also helps to balance the inflammatory effects of immune system activation and protects against oxidative stress. Studies show that regular supplementation of 1,000 to 2,000 mg per day may reduce the duration and severity of colds in adults and children. Athletes may receive an added benefit from vitamin C supplementation when it comes to preventing colds. Study subjects who participated in rigorous exercise, such as marathon running and skiing, cut their risk for the common cold in half with 600 to 1000 mg of vitamin C per day. Some studies suggest that combining vitamin C with zinc may offer additional benefit.40

Vitamin D
In the last decade, vitamin D has been established as a critical nutrient related to immune health. Taking vitamin D supplements and maintaining adequate levels may reduce the risk for contracting seasonal colds, flu and upper respiratory infections. While dosing for prevention appears to range between 400 IU to 2,000 IU daily, some epidemiological studies have suggested 4,000 IU per day of vitamin D significantly increases the likelihood of staying infection-free. Vitamin D3 supplementation during the winter months has been found to reduce the risk of influenza A and may enhance innate immunity, especially in children, at daily doses of 1,200 IU. In a different study, weekly bolus doses of 10,000 IU of vitamin D3 was found to prevent upper respiratory tract infections in young adults.41

Zinc
Adequate zinc supports the physical barriers that make up the body’s first line of defense against viruses that cause colds and flu, including mucus secretions and mucosal membrane integrity. Unbound zinc ions interfere with rhinovirus replication, offering another line of defense. Zinc supplementation increases aspects of the innate immune system, increasing the cellular activity of macrophages, neutrophils, and NK cells. It is also required for proper antigen presentation, which is necessary to trigger the adaptive immune system’s antibody response. Zinc also has a direct effect on lymphocyte maturation and differentiation. While zinc is involved in activating certain parts of the immune system, it also protects against the oxidative stress caused by the immune system’s inflammatory cascade. Zinc supplementation has been found to reduce the risk for pneumonia, common cold and respiratory tract infections, especially among children and the elderly, at doses of 20 mg per day. Zinc has also been found to shorten cold duration by about 33%. It is recommended to begin supplementation with zinc within 24 hours of the earliest cold symptoms to be most effective.42

There are clearly many opportunities to for everyone to take control of their own health, especially during the months where cold and flu are prevalent. Find out what works best for you, and make healthy habits part of your regular routine!

Call our office at 617-328-6300 to make an appointment to find out about what’s best for you.  

 

Read the full Wholistic Matters article here

About Wholistic Matters:

Wholistic Matters is dedicated to advancing the latest insights and information available in nutrition therapy and clinical nutrition and present only the most balanced, credible and reliable clinical nutrition and science available. Partnering with some of the world’s most influential clinical investigators and institutions, this information is designed to keep users current in nutrition practices and improving health outcomes—because wholistic health really does matter.

 

The Role of the Endocannabinoid System in Human Health

There’s a complex network of receptors, signaling molecules, and metabolic enzymes at play in the body that, despite having a significant influence on human health and well-being, most people don’t know about. The endocannabinoid system (ECS) – composed of cannabinoid receptors, endocannabinoids, and metabolic enzymes – serves an essential function in the human body: restoring homeostasis via various physiological and regulatory mechanisms.

Components of the ECS are present and vital in nearly every area of the human body. Thus, disruption of the ECS has a serious, negative impact on human health. The ECS is responsible for both basic homeostatic roles:

  • Relaxation
  • Metabolism
  • Sleep
  • Memory

And more complex functions:

  • Neuroplasticity
  • Modulation of embryonic development
  • Neuroprotection
  • Immunity and inflammation
  • Apoptosis
  • Carcinogenesis
  • Pain and emotional memory

Deemed the “endocannabinoid tone,” the proper functioning of the ECS depends on the density, functional status, and availability of endocannabinoids (eCBs), endogenous, tightly regulated, lipid signaling molecules synthesized as needed in neurons. These signaling molecules bind cannabinoid receptors (CBs) to inhibit the release of certain neurotransmitters.

Endocannabinoid tone is influenced by multiple external factors, such as physical activity, eating a well-balanced diet of macronutrients, micronutrients, and phytonutrients, and stress modification. Whatever the reason, endocannabinoid deficiency prevents the ECS from properly regulating homeostasis in the body, but supplementation with phytocannabinoids can resolve some of these issues.

Wholebody Solutions carries a new high quality product by Standard Process that supports the endocannabinoid system – Hemp Oil Complex

Hemp Oil Complex™ is a unique formulation of ingredients, combined to provide a 3-in-1 benefit for the whole body – supporting the endocannabinoid system, inflammation response resolution pathways, and endogenous anti-oxidant pathways.

  • Supports the endocannabinoid system*
  • Supports the body’s natural inflammatory response function*
  • Ingredients that provide antioxidant activity*
  • Non-genetically engineered hemp
  • Gluten-free
  • Combination of natural omega-3 fatty acids, including DHA, DPA and EPA
  • Calamari oil certified sustainable from the independent nonprofit group Friend of the Sea®

Learn more about this product here!

Call our office at 617-328-6300 to order or speak to one of our amazing nutritionists about what’s best for you.

 

 

Read the full Wholistic Matters article here

About Wholistic Matters:

Wholistic Matters is dedicated to advancing the latest insights and information available in nutrition therapy and clinical nutrition and present only the most balanced, credible and reliable clinical nutrition and science available. Partnering with some of the world’s most influential clinical investigators and institutions, this information is designed to keep users current in nutrition practices and improving health outcomes—because wholistic health really does matter.

 

Are You Getting Enough Magnesium?

 

Magnesium is an essential nutrient. It enables key metabolic processes, contributes to bone strength, and acts as a cofactor in hundreds of enzymatic reactions.1 Despite its central role in physiology and health, magnesium is under-consumed by most Americans, leading to chronic magnesium deficiency and increased risk for multiple serious health conditions, such as cardiovascular disease, type 2 diabetes, and depression.2 The main factors underlying reduced magnesium intake are the declining nutrient content of produce and refined grains and increased consumption of processed foods, both of which are common in the Standard American Diet (SAD). Boosting magnesium intake to recommended levels requires people to improve the quality of their diets by increasing consumption of whole foods, reducing intake of processed foods, and possibly using daily magnesium supplements.

This article reviews the central importance of magnesium in the human body, the causes and consequences of magnesium deficiency, and approaches to improve magnesium status and overall health.

Why Is Magnesium Important?
Magnesium is the fourth most abundant cation in the human body. It plays a central role in energy production, glycolysis, and the synthesis of proteins and nucleic acids (DNA and RNA).1 Among other actions, magnesium is a cofactor for more than 300 enzymes and is essential to cell growth and function, energy storage and production, stabilization of cell membranes, nerve conduction, muscle contraction, and the function of ion channels (Figure 1).3,4


Figure 1. The critical roles of magnesium in the body. 3
Mg++: magnesium

Unfortunately, multiple survey studies from the United States, Europe, and other regions have demonstrated that the recommended daily allowance (RDA) of magnesium remains unmet in a large proportion of the population, likely as a result of SAD dietary patterns.5-8 It is estimated that about half of the US population consumes less than the RDA of magnesium.6,9 The estimated severity of magnesium deficits has led some experts to suggest that many people need ≥300 mg magnesium per day to replete and maintain body stores.10

 

Wholebody Solutions carries great quality Magnesium Products, including our latest E-Z Mg, which you can easily add to your water.

 Learn more about this product here!

 

Call our office at 617-328-6300 to order or speak to one of our amazing nutritionists about what’s best for you.  

 

Read the full Wholistic Matters article here

About Wholistic Matters:

Wholistic Matters is dedicated to advancing the latest insights and information available in nutrition therapy and clinical nutrition and present only the most balanced, credible and reliable clinical nutrition and science available. Partnering with some of the world’s most influential clinical investigators and institutions, this information is designed to keep users current in nutrition practices and improving health outcomes—because wholistic health really does matter.

Learn More

References

1. Grober U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. Sep 23 2015;7(9):8199-8226.

2. Volpe SL. Magnesium in disease prevention and overall health. Adv Nutr. May 1 2013;4(3):378S-383S.

3. Rosique-Esteban N, Guasch-Ferre M, Hernandez-Alonso P, Salas-Salvado J. Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies. Nutrients. Feb 1 2018;10(2).

4. Elin RJ. Assessment of magnesium status for diagnosis and therapy. Magnes Res. Dec 2010;23(4):S194-198.

5. Quann EE, Fulgoni VL, 3rd, Auestad N. Consuming the daily recommended amounts of dairy products would reduce the prevalence of inadequate micronutrient intakes in the United States: diet modeling study based on NHANES 2007-2010. Nutr J. Sep 4 2015;14:90.

6. Moshfegh AG, Goldman J, Ahuja J, Rhodes D, LaComb R. What We Eat in America, NHANES 2005-2006: Usual Nutrient Intakes from Food and Water Compared to 1997 Dietary Reference Intakes for Vitamin D, Calcium, Phosphorus, and Magneisum. . Washington, DC: U.S. Department of Agriculture, Agriculture Research Service;2009.

7. Wang JL, Shaw NS, Yeh HY, Kao MD. Magnesium status and association with diabetes in the Taiwanese elderly. Asia Pac J Clin Nutr. 2005;14(3):263-269.

8. Olza J, Aranceta-Bartrina J, Gonzalez-Gross M, et al. Reported Dietary Intake, Disparity between the Reported Consumption and the Level Needed for Adequacy and Food Sources of Calcium, Phosphorus, Magnesium and Vitamin D in the Spanish Population: Findings from the ANIBES Study. Nutrients. Feb 21 2017;9(2).

9. Costello RB, Elin RJ, Rosanoff A, et al. Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come. Adv Nutr. Nov 2016;7(6):977-993.

10. Vormann J. Magnesium: nutrition and metabolism. Mol Aspects Med. Feb-Jun 2003;24(1-3):27-37.

 

 

Healthy Chocolate Breakfast Muffins

Dr. Ann loves making these delicious chocolate muffins for a healthy breakfast or a quick snack.

The recipe is inspired by Zest For Cooking. Check out the recipe below.

 

Healthy Chocolate Breakfast Muffins

Ingredients
Servings: 12 muffins
Instructions
  1. Pre-heat the oven to 375 degrees. Line a muffin tin with paper liners. Combine the softened dates, almond butter, coconut milk, avocado, egg, vanilla extract, vinegar, cocoa powder, salt and baking soda in the bowl of a food processor or a blender. Mix the ingredients well until the batter is smooth. Use an ice cream scoop or spoon to place batter into the muffin tray.
  2. Sprinkle the top of each muffin with chocolate chips, if using. Bake in the oven for 15-18 minutes or until a wooden skewer placed into the middle of a muffin comes out clean. Remove the tray from the oven and let the muffins cool. The muffins can be stored in an airtight container.

Zest for Cooking link:

Healthy Chocolate Breakfast Muffins

 

We have many more free recipes printed and ready for grab-and-go. Stop on by our office to grab a recipe or chat with one of our nutritionists!

How herbal supplementation complements brain integration

Herbal supplements have a myriad of uses, from pain relief toreplenishing energyand calming the mind. Derived from the seeds, leaves, and flowers of plants, herbal supplements are a natural method of treatment that is often used along with other treatment methods.

One kind of treatment that benefits from the use of herbal supplements is brain integration technique (BIT). During BIT, the mind is at work to increase blood flow and restore the body’s equilibrium. Since herbal supplements also help bring health and balance back to the body, they work exceptionally well with brain integration therapy.

Here’s how herbal supplementation and brain integration technique go hand-in-hand:

  • Herbal supplements contain a lot of nutrients
  • Since herbal supplements are natural products, they contain a lot of vitamins and minerals that are good for the body. These nutrients can be a great help in boosting brain power and function. Some of the common nutrients found in herbal supplements are vitamin A, vitamin C, iron, potassium, magnesium, and protein.

  • Herbal supplements improve memory
  • One of the main benefits provided by brain integration technique is better memory. By using specific pressure points throughout the body, brain integration therapy aims to improve concentration and memory.

    Herbal supplements that contain ginkgo biloba, peppermint, ginseng, and sage are also known to improve memory. Using these kinds of herbal supplements for the duration of your BIT sessions will help greatly in the treatment’s success.

  • Herbal supplements boost the immune system
  • A healthy body leads to a healthy mind. That’s why it’s important to have a strong immune system during BIT. Because of the important nutrients present in herbal supplements, the body can maintain a healthy immune and respiratory function.

  • Herbal supplements balance the body and mind
  • Brain integration technique is also targeted towardsimproving balance and coordination. Patients will be able to have better control of their bodies so they can avoid stumbling or falling.

    With the aid of herbal supplements, BITwill have no problem in restoring the equilibrium in the left and right hemispheres of the brain. Skullcap, schisandra, saffron, and St. John’s wort are often found in herbal supplements that help restore balance to the body.

  • Herbal supplements help clear the mind
  • A clear mind can do wonders for the brain, especially during BIT. Ginseng, St. John’s wort, saw palmetto, saffron, and skullcap are just some of the herbal ingredients in supplements that can help in relaxing the mind and improving one’s mood.

    Ginseng, one of the most popular herbs and medicines in the world, is known to boost energy and improve mental function. St. John’s wort is another well-known herbal ingredient with antidepressant and anti-inflammatory properties.

WholeBody Solutions offers a wide range of high-quality and organic herbal supplements to help the mind and body. If you want to know more about our available herbal supplements, check out our Herbs & Supplements page or give us a call at 617.328.6300 You can also reach us at frontdesk@wholebodysolutions.org.

5 tips for choosing a qualified chiropractor

Once you feel that familiar pain in your back or neck, you know that it’s time to head to a chiropractor. However, choosing the right one can be a challenge because of the many options available.

Here are 5tips on how to find the most qualified chiropractor for you:

  1. Look for recommendations
  2. The first step to finding the right chiropractor is by asking for recommendations and referrals from people you trust such as family, friends, and doctors. Doctors have a wide network of professional connections and can easily recommend you to the qualified chiropractors that they know. Family and friends can give you first-hand information about their experiences with their chiropractors.

    You can also check the website of the American Chiropractic Association (ACA) for any chiropractors near you. Just keep in mind that an approach that might have worked for your Aunt Rita may not work for you. It’s important to keep an open mind before starting treatment.

  3. Check out theircredentials
  4. Nowadays, most professional information can be accessed online, making it easier for you to check credentials. If your potential chiropractor has a website, a LinkedIn account, or a professional Facebook account, you’ll also typically see their educational information and certification there.

  5. Ask about their experience as a chiropractor
  6. After narrowing down your list of chiropractors, schedule a phone or face-to-face interview. It’s essential to conduct this kind of interview because it allows you to ask your chiropractor more in-depth questions about their experience in chiropractic care.

    You can also ask about the conditions he or she has treated and the kinds of treatments they used. Knowing how long they have been a chiropractor will give you more insight about their knowledge and experience.

  7. Inquire about theirspecialization
  8. Another important factor in choosing a chiropractor is their specialization. Chiropractors have differentfields of specialization and many go on to focus on just one or two fields, so you will find everything from chiropractic pediatrician specialists (DICCP) to chiropractic physiotherapy and rehabilitation specialists (DACRB) to acupuncture specialists (DABCA).

    Once you know more about their specialization/s as well as the commontreatment methods and techniques they use, you can decide whether or not their treatment is best suited for your particular condition.

  9. Observe the rapport
  10. A successful treatment is also defined by your chiropractor’s approach and rapport with you. During your interview with the chiropractor, observe how they interact with you and how you feel around them. Do you feel comfortable talking to them? Or do they lack the rapport that you are looking for?

    Having rapport with a chiropractor is vital becauseit allows you to talk freely with your chiropractor, making your chiropractic experience a positive one.

Having the right chiropractor is essential in your journey of health and wellness. If you want to learn more about the qualified chiropractors and the chiropractic treatmentsoffered atWholeBody Solutions, check out our Chiropractic page or give us a call today at 617.328.6300. You can also email us at frontdesk@wholebodysolutions.org.

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