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NUTRITION TIPS

What’s The Deal With Turmeric?

Scoop of turmeric powder and turmeric roots, landscape orientation

What’s The Deal With Turmeric?

if you enjoy South Asian and Middle Eastern cuisine, chances are you’ve come in contact with a spice called turmeric. It is one of the main ingredients in curry dishes and has a vibrant color and flavor 1. One of the main reasons why turmeric has been linked to it’s main health and medical benefits is due to it’s active ingredient known as curcumin. A typical turmeric root may contain 2-7% concentration of curcumin 1. There are over a million articles on the web and in journals supporting turmeric and its multiple pharmacological activities. Some examples of these benefits are listed below.

  • Anti-carcinogenic
  • Anti-inflammatory
  • Cardiovascular protectant
  • Helps support the liver
  • Supports the nervous system
  • Cancer prevention and treatment adjunct

Anti-carcinogenic Effects:

An anti-carcinogen is defined as a substance that counteracts the effects of a carcinogen or inhibits the development of cancer 2. Turmeric has demonstrated that it is capable of having an anti-carcinogenic effect on all steps of cancer development. Some studies are currently being conducted to prove that it may also play a part in cancer regression. The protective mechanism of turmeric is due to its direct antioxidant and free radical-scavenging effects. It helps jump start the body’s natural antioxidant system while simultaneously increasing levels of glutathione and other enzymatic processes of the body 3. In various studies, turmeric has been reported to exhibit activity against the development of skin, breast, oral and stomach cancers. A study published by the Journal of Biological Chemistry found that Curcumin improves the effectiveness of chemotherapy in breast cancer patients3. Curcumin also promotes anti- angiogenesis, meaning it helps prevent the development of additional blood supply necessary for cancer cell growth.

Cardiovascular Effects:

The effect of turmeric and curcumin on the cardiovascular system includes the lowering of cholesterol levels and inhibiting platelet aggregation. A study was conducted on 10 healthy individuals who received 500mg of curcumin a day for 7 days. There was a 33% reduction of Lipid Peroxides, which contributes to a reduction of cell damage. There was a 29% increase in HDL cholesterol and 11.63% reduction in total serum cholesterol. This cholesterol lowering ability is due to turmeric interfering with the intestinal cholesterol uptake and by increasing cholesterol conversion into bile salts 4.

Liver Support Effects:

A study was conducted on mice given aspirin and carbon tetrachloride (widely used as a cleaning fluid). The mice experienced a significantly reduction of the liver blood markers when treated with 100mg/kg of turmeric 5. The antioxidant effect of turmeric supports it’s role in treating liver conditions, especially anti-inflammatory and chloretic effects (stimulating the secretion of gastric acid). This helps with increasing biliary excretion of bile salts, cholesterol and bilirubin 6. Turmeric has also been noted to help increase the solubility of the bile, showing great benefit to the prevention and treatment of gallstones 7.

Nervous System Support:

Multiple studies are currently underway demonstrating the effectiveness of turmeric on the nervous system. Some studies have indicated that a protective role of turmeric on stroke models, including links to the reduction of plaque buildup in models of Alzheimer’s disease8. It also has helped with the reduction of cataract formation on the lens by reducing the rate of cellular death and boosting resistance of the optic lens 9-10.

Cancer prevention and Treatment Adjunct:

One human study was conducted on 16 chronic smokers and 6 nonsmokers. The nonsmokers served as a control group, while the 16 chronic smokers were given 1.5g of turmeric per day. At the end of a 30 day trail period, the smokers who had received the turmeric each day had a reduction of a mutagenic (radiation or a chemical substance) agent in their urine 11. The results of the study are quite significant. With the rise of smoke and other environmental cancer causing agents, the frequent use of turmeric appears warranted 11.

How much do you need?

The typical dosage for turmeric and curcumin depends on the type of condition being treated. The most common recommendation for turmeric as an anti-inflammatory aid is between 1000- 3000mg per day. Turmeric’s active form curcumin may have difficulty being absorbed with it’s rapid metabolism and low bioavailability in the body. Some reports show that not all oral administered curcumin is 100% absorbed in the GI tract, in fact 40-85% may go completely

unchanged. Some tips on how to help curcumin get in the body is to mix it with black pepper, fats and with quercetin (pigment found in plants and food such as red wine, red grapes, berries and onions 12.)

Before considering a dosage for yourself, it is important to consult a nutrition specialist. You can find out the level of your deficiencies and toxicities by getting a comprehensive blood test and tissue mineral analysis. Reviewing results of these testing methods with your experienced nutrition professional can help you understand where to start. By knowing exactly what diet to follow and what supplements you need with the correct dosing, you can control your body’s health status. Get tested today to get started on a pathway towards optimal wellness!

Works Cited:
1 Herbal Medicine: Biomolecular and Clinical Aspects 2nd Edition, “Chapter 13: Turmeric, the

Golden Spice”

2 “Anticarcinogenic.” Merriam-Webster.com. Merriam-Webster, n.d. Web. 1 Mar. 2018.

3 Curcumin Treatment Suppresses IKKβ Kinase Activity of Salivary Cells of Patients with Head and Neck Cancer: A Pilot Study http://clincancerres.aacrjournals.org/content/

17/18/5953

4 Soni KB, Kuttan R. Effect of oral curcumin administration on serum peroxides and cholesterol

levels in human volunteers. Indian J Physiol Pharmacol

5 Lin SC, Lin CC, Lin YH, et al. Protective and therapeutic effects of Curcuma Xanthorrihza on hepatotoxin-induced liver damage. AM J Chi Med 1995; 23: 243-254

6 Ammon HP, Wahl MA. Pharmacology of Curcuma Longa. Planta Med 1991;57:1-7.

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RECIPIES

Pumpkin Spice Chia Seed Pudding

Pumpkin Spice Chia Seed Pudding

INGREDIENTS 

1/4 cup chia seeds
1/4 cup puréed pumpkin 
3/4 cup almond milk or coconut milk
1/2 tsp pumpkin pie spice
2 TBSP coconut yogurt or coconut cream 


DIRECTIONS

• Whisk all the ingredients together in a small bowl (except the coconut yogurt/coconut cream) and then divide into two small mason jars. Refrigerate for at least 20 minutes or overnight to thicken.

• When you are ready to have some, top it with 1 tbsp of the yogurt or cream and enjoy! Makes two servings. 


NOTES: 

This will last up to five days refrigerated. If you prefer it a bit sweeter, drizzle some maple syrup or honey on top. You can add toppings like nuts or other fruit of your choice. Want more protein? Add a scoop of collagen powder into the recipe

 
Categories
SCIENCE BASED NUTRITION

What is Science Based Nutrition (SBN)?

What is Science Based Nutrition (SBN)?

Science Based Nutrition is an innovative, science-based look at nutritional strengths & weaknesses through an individual’s blood test, as well as other objective diagnostic tools. This objective approach can offer a clear plan for determining and monitoring nutritional recommendations.

Clinical Range vs Optimal Range

Science Based Nutrition incorporates an Optimal, or “healthy range”, for all reports. The Optimal Range simply takes the middle 20% of the Clinical Range. It’s designed with the concept of not waiting until a patient’s test result is “Clinical” to consider nutritional support or lifestyle changes. The point of the Optimal Range is to “flag” tests that are heading towards Clinical. Wouldn’t you want to make minor changes now to avoid big problems later? PREVENTION: That’s the whole idea!

See The Difference

The SBN report gives you a patient friendly visual aid documenting the patient’s laboratory results. Yellow is warning, Red is danger!, Blue is emergency! Upon retesting, you can compare any test side by side! No flipping back and forth between lab reports PLUS there is data point that instantly tells you what’s improved and what needs a little more work!

Reading Results

At the end of your Ollin SBN report, you’ll find a summary of all of the supplement recommendations. These supplement recommendations are customized based upon the patient’s test results, gender, weight and severity of condition.

Categories
NUTRITION TIPS

Incorporating Protein Into Your Diet

Incorporating Protein Into Your Diet

Protein is found throughout the body in virtually almost every tissue and organ.  In fact, 20% of the human body is made up of protein.1 The building blocks of protein are amino acids which carry out many roles such as transportation of nutrients, supporting our immune system, healing and repairing of tissue, and help remove waste. The Institute of Medicine recommends that adults get a minimum of 8 grams of protein for every 20 pounds of body weight.2 Beyond that, there’s little information on the ideal amount of protein you need from the diet.  Generally, the more active you are, the more protein you will need.  Athletes or individuals who exercise on a regular basis may even need up to double the amount depending on the intensity, duration, and frequency of the exercise. 

Essential amino acids are required to get from the diet because our body does not produce these types of amino acids.  If you do not get essential amino acids in your diet, proteins break down, resulting in muscle loss and problems with repair.  You can get protein from animal sources and from plant sources.  Adding a protein supplement can give the body an extra boost to heal and repair after workouts as well.  

Most desirable sources of animal based proteins would be wild caught fish, pastured eggs, pastured chicken and turkey, and gras-fed red meat (if OK’d by your nutritionist).  If you have a normal serum ferritin and normal serum iron, then 4-6oz of red meat should be OK for you to consume on a weekly basis.  Plant based sources of protein would include beans, seeds, nut, sprouts, and quinoa.  Nut butters such as peanut butter, cashew butter, or almond butter are good sources as well.  Vegans and vegetarians need to be aware of their protein levels.  It is very common for these individuals to lack the appropriate amounts of protein for the body’s ability to heal and repair.  Chlorella is a good supplement to be taking and is vegan friendly.  Chlorella consists of 58% of protein and generally they are about 2 g of protein per 2-3 capsules/tablets.

Protein to eliminate from the diet includes soy protein.  Many vegans or vegetarians often times refer to soy as their main source of protein.  You may not know it, but 80% of the oils Americans consume is from soy.  If you look on the ingredient list of many foods, especially processed foods in the aisles of the supermarket, you will see ingredients such as “soy lecithin” and “isolated soy protein”. Soy lecithin has known effects on reproductive abnormalities and sexual dysfunction. Containing the compound phytoestrogen, it produces similar effects on the body as estrogen.  Unfortunately, about 75% of breast cancers are estrogen-receptor positive.3  Soy is also highly genetically modified and often times contains monosodium glutamate (MSG).  Common side effects of MSG exposure include:

  • Tachycardia
  • Heart Attacks
  • Asthma
  • Headaches
  • Joint Pain
  • Sterility in Females

Types of Soy to Eliminate

  • Tofu
  • Soy Protein Isolate 
  • Isolated Soy Protein
  • Hydrolyzed Vegetable Protein
  • Texturized Vegetable Protein
  • Soy Protein
  • Soy Protein Supplements

Adding more protein to the diet has many benefits and is even necessary in many situations.  However, before starting any new diet or lifestyle change it is important to discuss your concerns with your experienced nutritionist.  By testing a comprehensive blood panel we are able to determine other necessary vitamins and minerals you may need to optimize your health.  Get tested today to find out where you start and to know exactly what to do and what to take for better health!

1.  http://www.aminoacid-studies.com/amino-acids/what-are-amino-acids.html

References:

2.  Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). 2005, National Academies Press: Washington, DC.

3.  Breastcancer.org