Lactofermented Foods: The Ultimate Digestive Nourishment

Our digestive tract is very important for both breaking down and assimilating the foods that we eat.  It has been termed the "second brain" in our body as it secretes large amounts of the neurotransmitter serotonin, which is a major player in mood regulation.  However, when our digestive tract is not working properly, many disease processes can manifest, including Crone's disease, ulcerative colitis, heartburn and food allergies. 

In order to work properly, our digestive tract requires two things.  First, it requires the proper nutritional building blocks, including proteins, fats, carbohydrates, vitamins, digestive enzymes etc.  Second, it requires a healthy gut flora, which is a layer of beneficial bacteria.  This gut flora assists in digestion of foods, boosts and stimulates the body's immune system, and protects the gut from pathogenic microorganisms.  However, due to the use of antibiotics, contraceptive pills, prescription medications and toxins in the food we eat and in our environment, our gut flora can become damaged and greatly diminished.  This is why it is important to consistently replenish these healthy bacteria into our digestive tract. 

The best source of beneficial bacteria in our diet are foods that have been lactofermented.  In these foods, the bacteria present pre-digest the carbohydrates into lactic acid, a weak acid and natural food preservative that aids in digestion.  The best sources of these lactofermented foods include dairy products and vegetables.  Common lactofermented dairy products include yoghurt and kefir.  When looking for these dairy products, look for those that do not remove the fat and do not have artificial sweeteners added.  Dairy products from pasture raised, grass fed animals will contain healthy fats and fat soluble vitamins A, D and K.  Lactofermented vegetables include sauerkrout, pickled cucumbers, kimchi, and many chutneys.  Again, look for sources that have no artificial sweeteners or additives.  In addition, drinks such as beet kvass or kombucha are not only excellent beneficial bacteria sources, but are quite flavorful and offer an great alternative to soda.

Tips for becoming a Serene Sleeper

Good sleep is just as important as exercising regularly or a healthy diet.  It is essential to your overall health and well-being.  Many people do not know that lack of sleep increases the risk of developing chronic conditions such as high blood pressure, metabolic syndrome, heart disease and type II diabetes.  It can also affect productivity, relationships and accident risk.  Here are a few tips to help increase and improve your sleep:

• Get enough sleep.  Most adults need 8 hours for optimum results.
• Consistency is king.  Try to go to sleep and wake up at the same time each night.  Nap only when needed, as too much daytime sleep interferes with night sleep.
• Get physical.  Exercise during the day-but not just before going to sleep.
• Avoid consumption of caffeine, nicotine or alcohol in the late afternoon or evening.  Caffeine and nicotine stimulate the brain and elevate heart rate and blood pressure.  Alcohol causes drowsiness, but fragments your sleep later on.
• Monitor your meals.  Do not go to bed full or hungry.  Heavy digestion competes with quality sleep, but so does hunger.  Eat dinner several hours before bedtime and snack lightly if hungry at bedtime.  A balanced diet is best.
• Give your mind a break.  Relax an hour before bedtime with prayer or meditation, a bath or a good book.  Making a "to do" list for the following day can also help clear your mind before sleep.
• Create a comfortable sleeping environment by limiting the amount of light in the room, eliminating or masking noise, and maintaining a temperature of about 65 degrees.
• Sleep on your back or side, not on your stomach.  Stomach sleeping places more stress on your neck and lower back.

The Facts on High Fructose Corn Syrup

What is it: High Fructose Corn Syrup (HFCS) is a sugar alternative made from corn (mostly genetically modified corn) and genetically modified enzymes.  It contains up to twice the amount of fructose than other types of sugars. 

Why is it used: HFCS is cheaper, sweeter, and preserves food longer than regular sugar.

Where is it found: HFCS is found in most soft drinks and soda pops, fruit juices, canned fruits, jams and jellies and processed foods.

Why avoid it: Fructose contains no enzymes, vitamins or minerals, and it leeches micronutrients from the body. It can interfere with the heart's use of minerals such as magnesium, copper and chromium.  Fructose also makes it harder for insulin to recognize sugar in the body, which is the principle characteristic of type 2 diabetes.  HFCS has been shown to elevate blood cholesterol levels, and it has been found to inhibit the action of the immune system's white blood cells. Fructose converts to fat more than any other sugar, leading to elevated triglyceride (fat) levels in the body.  This is thought to be a major cause of obesity. Fructose also interacts with oral contraceptives and elevates insulin levels in women on "the pill."  Because the manufacturing process of HFCS often requires the use of mercury, it is one of the most common sources of environmental mercury today.

Healthy Alternatives: To reduce high-fructose corn syrup in your diet, read food labels and avoid any foods that have it as an ingredient. Here are some easy tips for cutting back on high-fructose corn syrup:

* Choose Whole Foods over processed foods whenever possible

* Drink water instead of soda pop.  

* Choose fresh fruit instead of fruit juices. Even 100 percent fruit juice has a

   high concentration of sugar.

* When buying fruit juice, look for 100 percent fruit juice instead of fruit-flavored drinks.

            * Choose fruit canned in its own juices instead of heavy syrup.

            * Use agave nector, maple syrup, stevia or honey to sweeten your food

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Should we expose our children to bacteria?

A recent research article from The New England Journal of Medicine (02/24/2011) studied two groups of children.  One group of children were raised on a rural farm, and the other group did not consist of farm-raised children.  The study included 16,511 children between the ages of 6 and 13.  Scientists discovered that children living on farms had a 25% lower prevalence rate of asthma than children not raised on farms.  They attributed the difference in asthma rates to the fact that indoor microbial exposure is much more common and diverse in the farming environment than in the non-farming environment.  The risk of asthma decreased significantly with an increase in the number of detectable bacteria and fungi.  This supports the idea that the greater diversity of microbial exposure among children is associated with protection from the development of asthma.  The reason for this is because microorganisms such as bacteria and fungi trigger the innate immune system, creating a prominent type 1 helper T cell response.  Children with asthma and other auto-immune diseases display a predominance of type 2 helper T cells.  (One major cause of a predominant type 2 helper T cell response is antibiotic usage prior to the age of 2).  Therefore, this study suggests that exposing our children to microorganisms will create balance in their immune system and lead to protection against auto-immune diseases such as asthma.