by Sherry Dell, PhD, CN

Purple is my favorite color.  This predisposes me to love all things purple.  So when it comes to food, blueberries get my attention for several reasons.  Besides their luscious color and their delicious taste, they are one of the most therapeutic plants on the planet.

Purple and indigo colored food of all kinds is high in a flavonoid called anthocyanins.  Anthocyanins are very high in antioxidants.  Because oxidative stress and the free radicals that are produced by oxidation are linked with so many degenerative processes, not surprisingly, the fruit of the blueberry plant and its antioxidant capacity have been shown in research to reduce aging symptoms in general.

Oxidation essentially wears down the tissues of the body.  Just like your old car that had oxidized or rust spots on it, our bodies can also “rust out.”  Oxidation is caused by everything from just plain breathing to being exposed to toxins either by choice (processed foods, alcohol, drugs, tobacco, etc.) or by environmental features (smog, paint fumes, farm chemicals in food, etc.).

The natural design of our bodies allows these oxidative processes or “fires” to be quenched through the anti-oxidants in our foods.  Water, for example, has very high antioxidant capacity. Measurements vary but below is a list of the 20 highest antioxidant capacity foods as identified by a recent USDA study (1).  Eating from this list is a very good idea for most people.  Notice especially the rating of the blueberry.

1. Small red bean (dried), 1/2 cup
2. Wild blueberry, 1 cup
3. Red kidney bean (dried), 1/2 cup
4. Pinto bean, 1/2 cup
5. Blueberry (cultivated), 1 cup
6. Cranberry, 1 cup (whole)
7. Artichoke (cooked hearts), 1 cup
8. Blackberry, 1 cup
9. Prune, 1/2 cup
10. Raspberry, 1 cup
11. Strawberry, 1 cup
12. Red delicious apple, 1
13. Granny Smith apple, 1
14. Pecan, 1 ounce
15. Sweet cherry, 1 cup
16. Black plum, 1
17. Russet potato, 1 cooked
18. Black bean (dried), 1/2 cup
19. Plum, 1
20. Gala apple, 1

To  be more specific about blueberries (both the fruit and the leaves), research has shown their positive impact on:

A close European cousin of the American blueberry (Vaccinium pallidum and Vaccinium corymbosum)  is called bilberry (Vaccinium myrtillus).  Bilberry leaf has been researched to show similar results to the blueberry.

A therapeutic dose of blueberry fruit is one cup per day.  Not a bad prescription, eh?

_{(1) American Chemical Society. “Largest USDA Study Of Food Antioxidants Reveals Best Sources.” ScienceDaily 17 June 2004.}

_{(2) “Anthocyanins and Blueberries,” Nutrition Week, October 3, 1997;27(38):7/Doctor’s Guide to Medical and Other News, September 25, 1997;3.}

_{(3) “Blueberry-induced changes in spatial working memory correlate with changes in hippocampal CREB phosphorylation and brain-derived neurotrophic factor (BDNF) levels,” Williams CM, El Mohsen MA, et al, Free Radical Biol Med, 2008 May 2.}

_{(4) “Cellular antioxidant activity of common fruits,” Wolfe KL, Kang X, et al, J Agric Food Chem, 2008; 24(56): 8418-26.} 

_{(5) “Blueberries May Reverse Some Aging,” Sison A, Medical Tribune, October, 1999;40(17):4.}

_{(6) “Antioxidant Activity of Berry Phenolics on Human Low-Density Lipoprotein and Liposome Oxidation,” Heinonen IM, et al, J Agric Food Chem, 1998;46(10):4107-4112.}

_{(7) “Blueberry fruit polyphenolics suppress oxidative stress-induced skeletal muscle cell damage in vitro,” Hurst RD, Wells RW, et al, Mol Nutr Food Res, 2010 March; 54(3): 353-63.}

_{(8) “Dietary flavanols and flavanol-rich foods intake and the risk of breast cancer,” Adebamowo CA, Cho E, et al, Int J Cancer., 2005; 114(4): 628-33.} 

Blueberry Smoothy

A simple way to take your “blueberry medicine” is to add the fruit to a protein drink.  Choose a low sugar, low carbohydrate protein powder such as rice, whey, or soy.  Add your protein powder to the blender with 1 cup fresh or frozen organic blueberries.  Perhaps 1 small banana, two or three ice cubes, and then 12-16 ounces water, rice milk, soy milk, almond milk or a mixture of all of the above. 

Blueberry or Bilberry Leaf Tea

A tea is prepared by combining 1 cup boiling water and 1–2 teaspoons of dried leaves and steeping for 15 minutes. Drink 1-3 cups/day to take advantage of the health benefits

“I am the Allower of my own Wellbeing”

A natural health newsletter written by Sherry Dell, PhD, CN

Volume 3, Issue 4
May, 2010

Purple is my favorite color.  This predisposes me to love all things purple.  So when it comes to food, blueberries get my attention for several reasons.  Besides their luscious color and their delicious taste, they are one of the most therapeutic plants on the planet.

Purple and indigo colored food of all kinds is high in a flavonoid called anthocyanins.  Anthocyanins are very high in antioxidants.  Because oxidative stress and the free radicals that are produced by oxidation are linked with so many degenerative processes, not surprisingly, the fruit of the blueberry plant and its antioxidant capacity have been shown in research to reduce aging symptoms in general.

Oxidation essentially wears down the tissues of the body.  Just like your old car that had oxidized or rust spots on it, our bodies can also “rust out.”  Oxidation is caused by everything from just plain breathing to being exposed to toxins either by choice (processed foods, alcohol, drugs, tobacco, etc.) or by environmental features (smog, paint fumes, farm chemicals in food, etc.).

The natural design of our bodies allows these oxidative processes or “fires” to be quenched through the anti-oxidants in our foods.  Water, for example, has very high antioxidant capacity. Measurements vary but below is a list of the 20 highest antioxidant capacity foods as identified by a recent USDA study (1).  Eating from this list is a very good idea for most people.  Notice especially the rating of the blueberry.

1. Small red bean (dried), 1/2 cup
2. Wild blueberry, 1 cup
3. Red kidney bean (dried), 1/2 cup
4. Pinto bean, 1/2 cup
5. Blueberry (cultivated), 1 cup
6. Cranberry, 1 cup (whole)
7. Artichoke (cooked hearts), 1 cup
8. Blackberry, 1 cup
9. Prune, 1/2 cup
10. Raspberry, 1 cup
11. Strawberry, 1 cup
12. Red delicious apple, 1
13. Granny Smith apple, 1
14. Pecan, 1 ounce
15. Sweet cherry, 1 cup
16. Black plum, 1
17. Russet potato, 1 cooked
18. Black bean (dried), 1/2 cup
19. Plum, 1
20. Gala apple, 1

To  be more specific about blueberries (both the fruit and the leaves), research has shown their positive impact on:

A close European cousin of the American blueberry (Vaccinium pallidum and Vaccinium corymbosum)  is called bilberry (Vaccinium myrtillus).  Bilberry leaf has been researched to show similar results to the blueberry.

A therapeutic dose of blueberry fruit is one cup per day.  Not a bad prescription, eh?

_{(1) American Chemical Society. “Largest USDA Study Of Food Antioxidants Reveals Best Sources.” ScienceDaily 17 June 2004.}

_{(2) “Anthocyanins and Blueberries,” Nutrition Week, October 3, 1997;27(38):7/Doctor’s Guide to Medical and Other News, September 25, 1997;3.}

_{(3) “Blueberry-induced changes in spatial working memory correlate with changes in hippocampal CREB phosphorylation and brain-derived neurotrophic factor (BDNF) levels,” Williams CM, El Mohsen MA, et al, Free Radical Biol Med, 2008 May 2.}

_{(4) “Cellular antioxidant activity of common fruits,” Wolfe KL, Kang X, et al, J Agric Food Chem, 2008; 24(56): 8418-26.} 

_{(5) “Blueberries May Reverse Some Aging,” Sison A, Medical Tribune, October, 1999;40(17):4.}

_{(6) “Antioxidant Activity of Berry Phenolics on Human Low-Density Lipoprotein and Liposome Oxidation,” Heinonen IM, et al, J Agric Food Chem, 1998;46(10):4107-4112.}

_{(7) “Blueberry fruit polyphenolics suppress oxidative stress-induced skeletal muscle cell damage in vitro,” Hurst RD, Wells RW, et al, Mol Nutr Food Res, 2010 March; 54(3): 353-63.}

_{(8) “Dietary flavanols and flavanol-rich foods intake and the risk of breast cancer,” Adebamowo CA, Cho E, et al, Int J Cancer., 2005; 114(4): 628-33.} 

Blueberry Smoothy

A simple way to take your “blueberry medicine” is to add the fruit to a protein drink.  Choose a low sugar, low carbohydrate protein powder such as rice, whey, or soy.  Add your protein powder to the blender with 1 cup fresh or frozen organic blueberries.  Perhaps 1 small banana, two or three ice cubes, and then 12-16 ounces water, rice milk, soy milk, almond milk or a mixture of all of the above. 

Blueberry or Bilberry Leaf Tea

A tea is prepared by combining 1 cup boiling water and 1–2 teaspoons of dried leaves and steeping for 15 minutes. Drink 1-3 cups/day to take advantage of the health benefits

by Michele E. Mukatis

Seasonal availability of foods exists fora reason. Each food’s nutritional components promote seasonal health.For instance, bitter greens help you cleanse and are more readily available in the spring
when your body needs to clean out after the sluggishness of winter.

If you find yourself always hungry, it may be due to a
lack of nutrient density in the food you are eating. For instance, if the food has traveled to get to your market, it loses nutrients, and your body could be asking you to eat more to gain what it’s looking for as far as nutrient content.

This seems to be true in regards to theomegas as well. Omega-
3s are fatty acids found in green plants, fish, specific
seeds and nuts, and animal fats from grazers.They are not as readily available in the winter,when our bodies would slow down and we had less need to be out working hard. Omega-6s are abundant in corn and soy, found in most processed foods.

We use their oils as well as the grains themselves to createcrackers, cookies, salad dressing and sauces. Additionally, animals that grazed would be ready for processing in the fall, after eating a diet high in omega-3s all summer. We could preserve the meat, which would give us the energy we needed to make it through the winter.
Because processed food is available year ‘round, Americans are experiencing what I call nutritional winter. We consume far
higher amounts of omega-6s and are out of balance with their omega-3 intake.

To put this in perspective, omega-3s regulate many of the body’s functions and are the essential building blocks for the body’s cells. They reduce inflammation as well as protect against heart disease and
other chronic illnesses. We need these omega-3s to be more prevalent in our diets from whole foods or supplements. Make no
mistake, however: We cannot live on a diet of hamburgers and French fries, and take supplements thinking that it will make all
the difference.

“How should I get my omega-3s?” you ask.Humans can digest omega-
3s from plants such as flax seed and walnuts, for instance. However, my research indicates that in those foods, it starts out
as an omega-6 fatty acid that our bodies must convert to omega-3
through a multi-step process. If you are vegetarian, it’s a good alternative. If you are not, eat food items in which omega-3s
are already intact: pasture-raised meats, eggs from pastured chickens and cold-water fish with fewer toxicities like herring, canned
light tuna, salmon, pollock and catfish.

The more I read and research, the more eating whole foods, available in their season, makes sense. What better way to honor your body and its desire to get energetic or to relax and rejuvenate.

Michele E. Mukatis
Cultivate Health, Owner/Consultant
Peak to Plains Alliance, Administrator
Slow Food Colorado Springs, Steering Committee

by Sherry Dell, PhD, CN 
Certified Nutritionist

Boo-boos happen.  Headaches happen.  Sore throats happen.  Bee stings happen.  Every so often, everyone has an owie that needs attention.  If you happen to have several people living under your roof, this might be a daily occurrence.
Look in the medicine cabinets in most households and you can find a wide variety of over-the-counter medicines that are designed to attend to these daily boo-boos.  While these medicines may do the job to some extent, sadly most of them have additional side effects.  Pain killers often slow metabolism resulting in constipation.  Antacids can give temporary relief to heartburn but can’t stop the heartburn from happening again and worse, and often contribute to making sure the heartburn happens again.  Bug repellents can help prevent mosquito bites but can also contribute significantly to the body’s toxic burden.  On and on.
The good news is that long before there was a counter for over-the-counter medicines to be sold from, there was a need for home care.  Of course, for most of human history, only home care existed, since there would have been no other place to go for care.
Here are a few examples of items you can use for self care that are likely already in your cupboards:

Apple Cider Vinegar
As a gargle for sore throat (either diluted in water or straight).  As a gargle when coming down with a cold (either diluted in water or straight).  As a disinfectant for cuts and scrapes (a little on a wet cotton ball works well).  As a digestive aid for heartburn, hiccups, chronic belching  (dilute 1 tablespoon in ½ cup water and drink with food).
Ginger Powder
Dissolve ½ to 1 teaspoon in hot water and cool to preferred temperature.  Use it for: Nausea, colds, chills, aches and pains, motion sickness, morning sickness, intestinal and stomach gas
Raw Honey
As a syrup, mix 1 tablespoon honey with ½ tsp fresh lemon juice; take once every hour or two for sore throat relief.  As a natural antibiotic ointment, apply a thin layer of honey over cuts or other puncture wounds or burns to promote healing.  As a food, can be helpful to reduce allergy symptoms.  As a food, can be helpful to reduce ulcer symptoms.  As a moisturizer, apply to skin or hair for short period of time, rinse with clear water for improved softness.
Olive Oil
Make an ear oil remedy by adding 5 drops tea tree oil to 1/8 cup olive oil.  Good as lubricant for sexual intercourse.  Rub on skin underneath any herbal poultice.  Great as a hair moisturizing treatment; add 1 egg to ¼ cup olive oil (adjust amount of oil according to length of hair) and mix well; rub in well to wet hair, cover in saran wrap and then a heavy towel; leave on for 30 minutes.  Shampoo out with normal shampoo.

Peppermint & Chamomile tea bags
Drink a cup of peppermint tea, brewed in hot water, to relieve indigestion, intestinal gas pains, or cramps in general.  For babies, a few drops of peppermint tea on your finger for them to suck can help relieve a tummy ache or symptoms of colic.  Sometimes, just rubbing the tea on the outside of their tummy can help.  Or if you are a nursing mother, drink the tea yourself.  Again, brewed in hot water, a cup of chamomile tea can relieve stomach aches, menstrual cramps, anxiety, tension headaches, and the inability to fall asleep.  For babies, ¼ to ½ cup of chamomile tea may be added to a bath (test with a few drops first) to help a baby relax and fall asleep.  A few drops on the finger for them to suck may also help with sleep, colic, tummy aches, or any kind of indigestion.
Sea Salt
As a gargle to reduce sore throat pain.  Made into saline solution to wash out eye or nose:  Add ¼ tsp sea salt to ¾ cup boiling, non-chlorinated water; cool.  Use this saline solution to rinse out mildly irritated or infected eye or in neti pot  to flush out sinuses when congested.  Add to olive oil with a few drops of lavender oil to make a wonderful salt glow exfoliant.  Rub all over skin while in shower, wash off and enjoy your baby-soft new skin.

Witch Hazel
Witch hazel with alcohol must not be used internally.  It can be used externally to: soothe irritated skin, rashes, cuts; to use as a deodorant; to soothe bruises; to soothe insect bites; to relieve shaving irritations; to use as a facial toner.

By Amy Cook-Porter

Having two runners in the family, I’m always looking for ways to keep them hydrated.  Living at 6,000 feet means that dehydration is always an issue. 

The standard thought on high-altitude imbibing is “drink at least half your body weight” – in ounces not pounds of course.  So a 160 pound person should drink 80 ounces or ten 8 ounce glasses.  If they are a runner, 120 ounces is recommended.

That is if they aren’t sweating.  Then water is not enough.  A runner needs salt to help replace the missing electrolytes.  And, drinking salt water is not going to do it.  Ask any teenage runner.  They want flavor to cut the salty taste.

I personally don’t like most of the sports drinks on the market.  Most of them use corn syrup as their sweetener.  Yes, hydrating drinks need sugar – for both the glucose and the calories.  Most sport drinks also use color dyes to coincide with the flavoring.  The coloring is definitely not necessary!

While searching online I found a Boston nutritionist who figured out a basic sports drink that anyone can make from home.  I am including her recipe with commentary.

• The text in parenthesis are my comments and enhancements.
• The asterisk connects you to my friend and fellow blogger, Michele Mukatis’s text at the bottom.  These are her suggestions on other juices that will reduce the acid of the orange juice.

Sports Drink Recipe
from “Nancy Clark’s Sports Nutrition Guidebook”  (www.nancyclarkrd.com/books/sportsnutrition.asp )

    1/4 cup sugar (cane sugar)
    1/4 teaspoon salt (sea salt is best)
    1/4 cup orange juice*
    1/4 cup hot water
    2 tablespoons lemon juice (fresh squeezed)
    3 1/2 cups cold water

In a quart pitcher, dissolve the sugar and salt in the hot water.  Add the lemon juice, other juice and then the cold water.

Contains: about 50 calories, depending on the juice; and 110 mg of salt per 8 ounces

*  (Michele’s comment)  OJ is too acidic for many people.  I would try the recipe with organic grape juice or apple juice, both of which are higher sugar content to begin with and often used as “natural” sweetener in other products.
 
It might be fun to try mango or papaya if you’re not trying to buy local. There are so many good nutrients in those two.

(For more ideas, check out her website, websites.integrativenutrition.com/MMukatis/Home/Index.aspx)

This is from the FDA (Food and Drug Administration).  There are two brands of pistachios that may be contaminated with Salmonella, both were repacked by Orca Distribution West Inc of Anaheim, CA.  Orca received and repacked pistachios recalled by Setton Pistachio of Terra Bella Inc., Terra Bella, Calif. 1

•    California Prime Produce

•    Orange County Orchards

These brands were distributed to airports for their kiosksand to hotels.  The pistachios are in clear six ounce plastic Ziploc bags, UPC Number: 8 10826 01116 2, with Sell By Dates of 7/30/09 and 8/30/09.

Because Salmonella is an organism that can easily affect people, its good to know the symptoms.

•    fever
•    diarrhea -may be bloody
•    nausea
•    vomiting
•    abdominal pain

If you have symptoms after eating these pistachios, consult your health practitioner.

For the most updated list of all the recalled products and pistachio products not subject to the recall, please visit:  http://www.fda.gov/Safety/Recalls/MajorProductRecalls/Pistachio/default.htm.

1  http://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm168574.htm

By BigVil600

Presented by: Michele E. Mukatis

It is  that time of year; if you listen closely, you can hear the call – go get me greens – lettuces, arugula, parsley, and others. I want peas, radishes and asparagus to scrub winter’s sluggishness out of my system. Listen to that siren’s song. You may not like everything that your best friend, husband or children like, but your body will tell you what it needs.
Seasonal eating is not a new notion. People around the world have been doing it since the beginning of time and Ayurveda is a whole way of life designed around knowing your type and living seasonally.
In the winter, our bodies need to stock up on foods that will give us more to draw from to protect our bodies from the severe weather that happens in many climates. Apples, root vegetables, potatoes, onions, oils, heavier starches and meats are more readily available and will necessarily put on the pounds if you eat enough.
When spring arrives, the fruits and vegetables that grow well are designed to flush fat and extra pounds from your system. For instance, strawberries are very low in calories, but satisfy that sweet tooth that you get from winter produce. Lettuces and other greens as well as cabbages, broccoli, radishes, asparagus and peas, are full of fiber and astringent or bitter qualities, all of which help to flush fat.
At this point, you should be cutting down on the oils you intake, which means eating fewer nuts and less of the heavier, starchier grains as well as fattier meats. Bring millet, corn, rye and barley into your diet and eat less wheat and rice.
Of course, cutting down on the sugar intake is also key. All of those starchy sweet vegetables which were great over the winter will give way to the spring fruit such as strawberries in the early spring and cherries and blueberries as the season progresses. Use raw honey or agave nectar as a sweetener, instead of more processed sugars, to give you a boost, but keep it natural and easily digested.
Finally, you don’t need to make the switch overnight. Just as winter gives way to spring with highs and lows over a series of weeks, you can make the changes in your diet gradually. This is the best way to not stress your system.
As with anything, the point is to pay attention to what your body is saying it needs. You may not know why you “don’t like” peas, but your body may have a good reason. Maybe peas have a nutrient of which you already have enough. If your body tells you not to eat something, it’s okay to leave it out, even if your best friend swears it’s the best weight-loss, energy-giving food he’s ever found.
Enjoy the savor of spring cleaning and lightness that the season brings.
I
The Nibble
One way to relax and feel good
Savor a spicy meal. Hot foods trigger the release of endorphins – the natural chemicals that trigger feelings of euphoria and well-being.Spicy foods can   also help you slim down because they speed up your metabolism and make you feel satisfied more quickly.

Photo by Jazza

 By Sherry Dell PhD, CN

Dandelion Flower Cookies

 1/2 cup butter
 1/2 cup honey 
 2 eggs 
 1 teaspoon vanilla 
 1/4 cup raw sugar
 1/2 cup ground macadamia nuts
 1 1/2 cups gluten free baking flour 
 1 cup dry gluten free oatmeal 
 1/2 tsp baking soda
 1/2 cup dandelion flowers*

Preheat oven to 375°F. Blend oil and honey and beat in the two eggs, sugar, nuts and vanilla. Stir in flour, oatmeal, baking soda and dandelion flowers. Drop the batter by teaspoonfuls onto a lightly oiled cookie sheet and bake for 12-13 minutes at sea level.  You’ll probably need more flour and higher and longer cooking time at high altitude. 

*be sure to use flowers free from chemical pesticides, wash well in clear water; measure 1/2 cup flowers with green base then separate petals from greens at base of flower by holding petals and twisting off green part; use only petals since the green is bitter.

 Recipes by Ranch Foods

Garlic Elixir
This recipe is from Chester Aaron’s book Garlic Kisses (published by Zumaya Books.) He credits it to Chef Suzanne Adams, a long-time caterer in Sonoma County, Calif. NOTE: Can be used on bruschetta, as salad dressing, added to soups, mashed potatoes, eaten raw, etc.

1 cup peeled garlic cloves
1/4 cup parsley
Process above ingredients in blender until chopped fine or to your liking.  Place in a mixing bowl.
Add following to bowl:
1 tsp salt
1 Tbs red wine vinegar
1 tsp pepper
1 Tbs lemon juice
Stir in olive oil until it permeates the mixture, about 1/2 to 1 cup.
Place in glass jar and cover 1/4 to 1/2 inch of olive oil to seal.
Store in glass jars in refrigerator.
Optional Additions BEFORE processing in blender: chopped black olives, red pepper flakes, anchovies, capers, etc.
Roasted garlic
NOTE: Garlic becomes sweet, mellow, and nutty when roasted. Squeeze the flesh out of the cloves and spread on bread for a great appetizer or side dish.

2 whole heads garlic
1 Tbsp. extra virgin olive oil
1/2 tsp. salt
Dash of white pepper
Preheat oven to 375 degrees F. Remove some of the papery skins from the garlic heads. Cut off the top 1/2″ to expose the cloves. Place garlic on baking sheet and drizzle with the olive oil; sprinkle with salt and pepper. Cover with foil and bake at 375 degrees F for 55-60 minutes until garlic is soft and golden brown. Let cool and store in refrigerator.

Ranch Foods Direct is a retail store and meat packing facility created by rancher Mike Callicrate to bring healthful, high quality, naturally tender meats directly to consumers straight from the ranch.

The goal of this one-of-a-kind program is to create a business that benefits both ranchers and consumers.  RFD’s cattle raising, processing, and distribution system assures incomparable quality, wholesomeness, eating satisfaction, and a mutually rewarding relationship of trust and responsibility between the rancher and you the customer..

By Sherry Dell PhD, CN
www.sherrydell.com

Did you know that conditions such as heartburn, autoimmune disease, neurological problems, weight gain/loss, osteoporosis, colitis/irritable bowel syndrome/crohn’s disease/gastrointestinal bleeding, reflux disease, gallbladder problems, bloating, gas, diarrhea/constipation, headaches, skin rashes, and even fatigue can be traced back to a food sensitivity to wheat?

And not just wheat. In addition to wheat, grains such as barley, rye, oats, spelt and kamut all contain gluten. Gluten is made up of the proteins gliadin and glutenin which have been linked in research to all of the health problems mentioned here (1).

You may have heard of celiac disease, which is a more extreme form of gluten sensitivity that results in damage to the intestinal tract. Medical opinion has held that other than those few individuals with the inherited predisposition for celiac disease, wheat and its companion grains were safe for the wider population. Recent research suggests otherwise. In their 2007 article, “Is gliadin really safe for non-celiac individuals?…”, Spanish researchers Bernardo et al (2) found that there is an abnormal immune response to gluten in people with and without celiac disease which results in injury to the intestinal tract. This injury is called Leaky Gut Syndrome.

If you imagine the intestinal tract injured in such a way that it can “leak,” you can also begin to see how such a diverse set of health conditions can all be linked to gluten sensitivity.

While there are various routes to testing for gluten sensitivity, if you suspect you may be sensitive to gluten, I recommend you begin by keeping your own food and symptom journal (which you can download here at my website). In my opinion, this data will be by far the most valuable tool in helping you and your health practitioner determine the best health program for you.

The good news: Think about the amount of time, money, and effort you would be willing to expend to be free of some of the health conditions mentioned at the beginning of this article. Maybe you already have tried all manner of treatments. Though wheat and other glutinous grains are predominant in the American diet, as broad-sweeping, “miracle” cures go, the elimination or even just the reduction of gluten in your diet is about as low cost, non-invasive, and miraculous as it gets. Try not to rule it out.

And check out Dr. Scot Lewy’s website at www.thefooddoc.com and Dr. Rodney Ford’s website at www.thefooddoctor.org for much more information on gluten sensitivity.

(1) For example:

Autoantibody targeting of brain and intestinal transglutaminase in gluten ataxia. Hadjivassiliou M. et. al. Neurology 2006; 66:373-377.

Endomysial antibody-negative coeliac disease: clinical characteristics and intestinal autoantibody deposits. Gut 2006; 55:1746-1753.

Sydora BC et. al. “Bacterial antigens alone can influence intestinal barrier integrity, but live bacteria are required for initiation of intestinal inflammation and injury. Inflammatory Bowel Disease. 2006;12(6):429-436.

Kirsch R et al. “Activated mucosal mast cells differentiate eosinophilic (allergic) esophagitis from gastroesophageal reflux disease” Journal of Pediatric Gastroenterology and Nutrition 2007; 44:20-26.

(2) Bernardo, D, Garrote JA, Fernandez-Salazar L, Riestra S, Arranz E. “Is gliadin really safe for non-coeliac individuals? Production of interleukin 15 in biopsy culture from non-coeliac individuals challenged with gliadin peptides. Gut. Jun;56(6): 889-90.

By Michelle Mukatis

Summer is coming. Or is that just global warming? Either way, around this time of year, the desire to shed holiday pounds and healthify the body comes to the front of our minds. Our bodies naturally crave sugar and it’s not a bad thing, in small amounts.

In the ‘80s when fat was vilified, sugar took its place in many processed products. Since that time, we’ve seen the greatest increase in chronic illness and weight gain known in history.

White and brown sugars (those most commonly used in the home) have no nutritive value and actually deplete nutrients from your body. Additionally, stay away from artificial sweeteners, which tend to set up a chemical reaction that leaves your body craving more and could have serious side effects.

The following sweetness primer will help you be informed about the most common options available.

Sucanat is simply dehydrated, freshly squeezed sugar cane. It retains its rich molasses flavor and contains iron, calcium, potassium, chromium and B-vitamins. Use in place of refined brown sugar 1 to 1 in your favorite recipes.

Whole Cane Sugar is unrefined and unbleached. It is not separated from the molasses during processing, which means it retains a golden color and rich flavor. Use 1 to 1 in all your favorite recipes in place of refined white sugar.

Demerara and Turbinado Sugars are two styles of sugar derived from raw cane sugar and specifically processed to produce larger crystals. Both styles retain valuable vitamins and minerals and both are prized for their rich, smoky molasses aroma. Can be used 1 to 1 in place of white refined sugar in all your recipes.

Barley Malt, prized for its mellow earthy flavor, it is delicious in spice cakes, gingerbread, and barbecue sauce, and is a key ingredient in

Home brewed beer. Use 2 to 1 in place of refined

White sugar, 1 to 1 in place of honey and molasses, and reduce liquids by a 1/4 cup for every cup of barley malt.

 Honey contains an array of vitamins and minerals including small amounts of niacin, riboflavin, pantothenic acid, calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc. Honey is also rich in falconoid and phenolic acids that function as antioxidants in the body. Honey is also thought to support a healthy intestinal tract. Due to honey’s extraordinary sweetness use 2/3 to 1 in place of white refined sugar while reducing liquids by a 1/4 cup for every cup of honey.

Molasses is loaded with vitamins, minerals and trace elements, including iron, vitamin B6, potassium, calcium and magnesium. Use 2/3 to 1 in place of white refined sugar, while reducing liquids by a 1/4 cup for every cup of molasses.

Agave Nectar is high in fructose, and is 1.4 times sweeter than sugar. With its low glycemic index, it doesn’t stimulate insulin like most sweeteners, or cause a “sugar rush.” Use 1/2 to 1 in place of refined sugar, while reducing liquids by a 1/4 cup for every cup of agave.

Brown Rice Syrup is a wheat- and gluten-free sweetener. Use 1 1/4 to 1 in place of refined sugar, honey, and molasses. When using in place of white refined sugar, reduce liquids by a 1/4 cup for every cup of brown rice syrup

 Maple Syrup contains valuable nutrients including calcium potassium, manganese, magnesium, phosphorous, iron, thiamin, traces of vitamins B2, B5, B6, and many amino acids and phenolic or antioxidant compounds. Use maple syrup 2/3 to 1 in place of white refined sugar, while reducing liquids by a 1/4 cup for every cup of maple syrup. Choose any of these over white and brown sugars for a sweet new outlook on life. © March 2009, Cultivate Health LLC, All Rights Reserved Through Cultivate Health I work with individuals who want to improve their health and the health of the planet. Please call to schedule a free Health History consultation or to talk about gardening, both for landscape beauty and edibles. http://websites.integrativenutrition.com/MMukatis/Home/Index.aspx