BUURP!! Oh dear!, excuse me! It happens to all of us! But sometimes it is too frequent....and may contain burning sensations, right? We have all experienced these symptoms on occasion, but some folks live with this problem ALL the time! UGH! There are several reasons it could be occurring; GERD, pregnancy, bacterial infection (H.Pylori), but regardless of reason, the stomach lining becomes irritated. In some cases folks get anti-acid drugs in hopes of finding relief. Some do. Many don't. Whether it helps or not, the PPI drugs (anti-acid) have some pretty ugly side effects (the list is long) but include the increased irritation & health of the stomach lining (and thus it's reduced ability to do its job well), and the reduction of calcium uptake (osteoporosis). Other folks get an antibiotic which will relieve them of the burping symptoms for as long as they take the antibiotic only to return to winning burping contests as soon as the round of antibiotics is over. (the antibiotics then wreak their own havoc on the digestive system by irritating the stomach lining and changing the microbe environment of the gut for the worse). Other options? DGLicorice & Ginger. HCL Pepsin. Papain & Bromelain digestive enzymes. The DGLicorice (Deglycyrrhizinated Licorice) has fantastic supporting research behind it for fighting against H.Pylori as well as healing the stomach lining. I hope this info has settled your stomach!
Do you ever see white spots on your nails? A small white spot that grows out as your nail grows. Sometimes they can be from a strong hit to the nail, but if your nails have not been in a fight recently, then you may be zinc deficient. How does a person become zinc deficient? You may say; ”But I eat beef, spinach, asparagus and other foods that are high in zinc, so how can that be”? Well, if you consume coffee or tea (hot or cold versions) while you eat, then you may be blocking your body’s ability to utilize the zinc that was in your foods due to chlorogenic acid stepping in and “blocking” the absorption of the zinc! But WAIT!, you say…..Dr. Oz said chlorogenic acid is good for you!! Well, it is….to a degree. Chlorogenic acid is an anti-oxidant, and some research says it is helpful in anti-obesity, liver support, and has anti-inflammatory effects. That’s the good news. The bad news is that it blocks the absorption of zinc for your body to utilize. So if you drink your coffee while you eat yogurt, the zinc in the yogurt will not be available to your body. And get this; if you have strawberries and blueberries (also excellent antioxidants but high in chlorogenic acid) with your coffee, your chlorogenic acid intake just jumped even higher!! Oh dear! Now the likeliness of the zinc getting utilized just dropped even more! OK, so now you may be asking yourself how important is that zinc anyway? SUPER IMPORTANT!!! Zinc is important in your Immune health (even a slight deficiency can weaken immunity), vision, skin health, male reproductive health and sensory organs (taste and appetite). It is also very important in at least 300 zinc enzymatic interactions. So, now what do you do? Give up coffee, tea, strawberries and blueberries? NO! The solution is TIMING! Don’t consume these foods and drinks high in chlorogenic acid while eating your high zinc food items. The foods highest in zinc are beef, spinach, asparagus, mushrooms, sesame and pumpkin seeds, garbanzo beans, lentils, quinoa, turkey and the list continues. (find a list here: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=115) So go enjoy a cup of coffee today and a few hours later have a lovely meal of turkey, squash and lentils with a side of hummus!
FYI: Zinc tests are simple and very inexpensive and only take about 2 minutes.
Lauri Armstrong, Degreed Dietitian/Nutritionist, CLT, AdvPFT.
Make your Gut HAPPY!
Why should I make my gut happy? What has my gut done for me lately but help me keep my pants up? Well, that’s your waistline and that’s a different article, but your GUT is the whole gastrointestinal tract that is a bit lower than your waistline, and it is crucial to your good health. It is involved in not only absorbing your (micro)nutrients from the food you ate, but also involved in everything from hormone and neurotransmitter production that control your happy/sad, awake/sleepy, energy levels to your all important immune system. Without going into the sometimes confusing science behind how all this happens, let’s suffice it to say it is all true and amazing! So, what can you do to have a happy gut and consequently a happy brain, strong immune system, better sleep, less inflammation and consequently fewer pains, and reduce your chances of every inflammation based disease out there? (pretty much all of the big, awful and scary ones that hinder not only life expectancy but also quality of life for the duration of your earthly time)
A great place to start is to significantly cut back on grains….particularly wheat. Why? Several reasons; Gluten and wheats effect on the blood sugar level. I know, I know, you’re sick of hearing about Gluten free this-and-that. Guess what?...so am I. And all the gluten-free products too, because although they are gluten free, which helps the gut some, they are still a product with a very simple carbohydrate grain that wreaks havoc on the blood sugar levels (research shows individuals with frequent high blood sugar levels are more likely to develop insulin resistance/diabetes as well as brain shrinkage/Alzheimers) . So, minimize your grain-based carbohydrates (rice, corn, soy, wheat, spelt, amaranth, quinoa) to 100 grams a day.
Minimize your milk intake, but have some fermented milk products. Have a home-made or sweetner-free yogurt or cheese. (You can sweeten your yogurt with a LITTLE bit of RAW honey but DO NOT use sugar-substitutes….more on that in a future article!)
STOP/Greatly minimize sugars!!! That includes ALL of them! The chemical-laden fake sugar substitutes as well as refined sugars and syrups. I heard that!…YES, you can!
Increase your intake of “good” bacteria! Eat fermented foods such as (unsweetened) yogurt, sauerkraut, miso/tempeh, pickled cucumbers or beets. Interesting fermenting recipes available here: http://www.homemademommy.net/2013/12/20-kid-friendly-fermented-foods.html
Take a great probiotic! In the above article it states that you cannot get billions of good bacteria in any probiotic pill…this is true for most products on the market, but excellent probiotics with billions of good bacteria strains are absolutely available, although not in your average supermarket vitamin aisle. Natural food stores carry some and Armstrong Body Systems (www.armstrongbodysystems.com ) has access to several at a discount as well. Sometimes specific strains are conducive to specific GI health issues.
Fill your plate with any and lots of vegetables, legumes (beans), lean proteins, a good amount of healthy fats (avocado, coconut, nuts, fish oil, flaxseed) with each meal! A little fresh fruit too! What’s not to love about this?! It doesn’t come in a package! Choose what comes from the earth!
A Happy Gut=A Happy YOU!
Have a Happy, Healthy Day!
Lauri Armstrong, Degreed Dietitian & Nutritionist, CLT, Adv.PFT
Armstrong Body Systems
Your fat is talking. All day. Everyday. And, when you have too much, more communication goes on and more possibility of it “talking bad” about you! What?!
Fat has always been thought of as just lumps of cells that cluster up together that give women beautiful curves and occasionally get too “full” and cause some much-disliked dimpling. But, fat cells actually do much more than this. They are busy daily controlling Leptin, a chemical that controls hunger and when it’s level increases, so does your appetite! This is a great job of control of balance in individuals with healthy bodyfat levels, but when bodyfat levels get too high, soon so does Leptin and the hunger begins! Not exactly “helping a brother out” if he’s trying to lose weight, is it?!
Fat cells also “talk” to cells that regulate the immune system, and they produce and release pro-inflammatory factors...and when these are high, you will usually be experiencing pain in some form. These pro-inflammatory factors are active in developing insulin resistance (pre-diabetes) AND increased risk of cardiovascular disease. And because fat cells are the storage site for cholesterol, which is the foundation for sex-hormone production, sex hormones can get thrown out of balance in over-fat individuals, particularly estrogen in both men and women. Are you kidding me?!.....so now I’ll be constantly hungry, with a compromised immune system while I’m waiting for my heart to give me trouble all while having hot flashes??!! Geez!
There is good news! Fat cells do jobs that we need them to do like keep us warm, protect parts of our body and keep hunger and satiety in balance among other important tasks vital to our good health! And more good news is that if your fat cells are ganging up on you in a higher than preferred number , then know that this gang can be brought under control! Healthy balance can be achieved again!
FREE 13 Fat Burning Tips available at http://www.armstrongbodysystems.com/
Have a Happy, Healthy Day!
Lauri Armstrong, Degreed Dietitian & Nutritionist, CLT, Adv PFT.
Armstrong Body Systems