Powerful Produce

By Dr. Nikki

---

Throughout any given day we are exposed to a plethora of toxins which result in oxidative stress within the body and cause bad molecules, known as free radicals, to form. These free radicals go around attacking and attaching to healthy atoms, causing damage to cells, proteins, and DNA! While you probably aren't looking for a chemistry lesson, I want to paint a picture of why it’s important that we do what we can to prevent and get rid of free radicals! This is where antioxidants enter the scene, preventing the free radicals from causing damage throughout the body.

So how do we get antioxidants? Antioxidants are not something that our bodies can make, but are found in a variety of foods!

A food that is seriously jam-packed with antioxidant power is turmeric! Widely known as an ingredient in Indian foods, turmeric is a root that looks similar to ginger but has a rich orange/yellow coloring to it. You can find turmeric in powder form in the spice aisle of your local grocery store or in whole-root form in the produce section of stores such as Whole Foods and Central Market.

The active compound found in turmeric is called curcumin. Curcumin is a very potent antioxidant that is extremely beneficial in preventing cellular damage as well as helping our bodies to detoxify. The only problem is that our bodies aren’t very good at absorbing curcumin by itself. Fortunately, adding a few ingredients to some turmeric and we’re able to enjoy ALL of the benefits of this antioxidant-rich root!

What are these three necessary ingredients? Great question! One of the elements necessary for us to absorb curcumin is called quercetin. Quercetin is a plant pigment found in red onions, capers, cranberries, kale, blueberries, romaine lettuce and apples (to list a few). Another element which increases the bioavailability of curcumin for our bodies is called piperine. Found in black pepper, piperine increases the bioavailability of curcumin (turmeric) by 2000%!! No, that is not a typo, two thousand percent!! The final ingredient that is extremely helpful in our absorbing curcumin is a healthy fat. By consuming turmeric with a healthy fat we are able to absorb curcumin directly into the bloodstream through the lymphatic system, rather than having it filtered through the liver first!

These may sound like some random ingredients to throw together in order to have  better health, but a little concoction called a Turmeric Tonic (see recipe) does just the trick! In the video below, I show you how to make a turmeric tonic and the benefits of each ingredient that goes into it!

Turmeric Tonic Recipe:

• 2 cups of coconut water

• 2 inches of turmeric root

• 1 drop of food quality black pepper essential oil

• 1 inch of ginger root

• 2 tablespoons of apple cider vinegar

• 1 teaspoon of local honey

• 1/4 teaspoon of cayenne pepper

• Juice of 1/2 lemon

Combine all ingredients in a blender and blend until the consistency of a juice. Pour and enjoy! Makes 2 servings.

Making a recipe that calls for turmeric? Throw in a dash of black pepper and you’re automatically making your meal a natural detoxifier! What are your favorite ways to cook with turmeric? We would love to hear how you integrate this power-house antioxidant into your daily routine!

Which Diet Is Best For Me?

Paleo, keto, vegetarian, low-carb, South Beach diet, Mediterranean, plant-based… all of the different diets and “lifestyles” can feel a bit overwhelming when trying to figure out what the best eating option is for you! Often times these eating lifestyles are presented as a one-size fits all magic bullet, but scientific research suggests that depending on the state of your autonomic nervous system, one way might be better than another. 

Wait, what the heck is my autonomic nervous system? 

I’m so glad you asked! The autonomic nervous system is the part of our nervous system that sends signals and operates without us consciously thinking about it. It supplies all of our internal organs and blood vessels! The autonomic nervous system is broken up into two main divisions, the sympathetic and the parasympathetic… starting to sound more familiar? You’re probably familiar with the term “fight or flight or freeze response”, this is the responsibility of the sympathetic nervous system. You’re probably also familiar with the term “rest and digest”, this is the responsibility of the parasympathetic nervous system. 

Depending on factors such as the environment we grew up in and the current stressors we are facing (or not facing), sometimes we have a division of our autonomic (automatic) nervous system that is more dominant than the other and this can result in different characteristics and symptoms. People who tend towards “rest and digest” will typically be less active, have a low resting heart rate and respiration rate, good digestion and expression, and will have a tendency towards depression when experiencing emotional stress. People who tend towards “fight, flight, or freeze” will typically be highly active, high heart rate, high respiratory rate, poor digestion and expression, and will have a tendency towards anxiety when experiencing emotional stress. A dentist actually determined that typically someone who is predominantly parasympathetic will have a broad palate whereas predominantly sympathetic will have a narrow palate due to increased breathing efforts. Ideally we are wanting to reach a place where our sympathetic and parasympathetic systems are equally or near equally active. 

Did Any of That Sound Familiar?

You most likely were able to get a pretty good idea of where your nervous system falls as you were reading through that list of characteristics. So now what does that mean for the type of eating that is ideal for the current state of your body?

According to research conducted by Dr. Nicholas Gonzalez and Dr. Linda Isaacs, in order to get someone in a sympathetically dominant state towards balance, they benefit from an alkaline diet and increased calcium [1]. An alkaline diet is going to be comprised of mostly plant-based foods, lots of water and cutting back on acidic foods like alcohol, sugar, meat and processed foods. In regards to calcium, it’s a common misconception that you can only get it from dairy; in fact some of the most calcium rich foods are not dairy at all! To increase your intake of calcium look to incorporate seeds (think poppy seeds, sesame seeds, and chia seeds), leafy greens (collard greens, kale, or spinach), rhubarb, edamame and figs. [2]

The research also found that in order to get someone from a parasympathetic-dominant state towards balanced, they benefit from an acidic diet and increased levels of magnesium and potassium [1]. An acidic diet would include higher amounts of meat, eggs, and grains while still looking to avoid alcohol, sugar and processed foods. To increase your intake of magnesium and potassium incorporate foods such as dark chocolate (milk does NOT count, you’re looking for 70-80% cacao or higher), avocados, nuts (almonds, cashews and Brazil are all full of magnesium), legumes, and grains such as quinoa or buckwheat. [3]

Once a person has reached a point of balance between sympathetic and parasympathetic they will have a good amount of flexibility in their diet while maintaining with supplements. Typically at this point a person is so in tune with their body that they are able to eat based on what their body is telling them. Some days they may crave red meat and other days they may eat primarily vegetables and this is all based on the state of their nervous system that day. Our bodies are incredibly adaptive and when in a healthy state, can actually give us a tremendous amount of insight into what we need. 

How can I be sure of whether I’m in a state of sympathetic or parasympathetic dominance or balanced?

Seeking the guidance of a healthcare practitioner who is trained and experienced in nutrition and/or functional medicine is your best bet. Based on medical history, exam findings, and bloodwork they can get a good picture of how your body is operating and what would best support you in achieving a balanced nervous system. Dr. Nikki is able to help walk you through this process and/or help you find someone locally if you don’t live in the DFW area and don’t want to do an online consultation.

The next time a new diet comes out that is all the rage, just remember that while it may be great for some people, it may not be best for you! As always, we at Renew and Restore Wellness are here to help you be able to live your best life. If you have any questions, please don’t hesitate to give us a call or ask at your next appointment. 

**Disclaimer** If you are experiencing specific health concerns, it is important that you consult with a healthcare professional before making any significant dietary changes. 

Resources

1) (February 21, 2018). The science behind “different people, different diets”. Retrieved on July 1, 2020. https://goodfoods.coop/the-science-behind-different-people-different-diets/

2) (July 27, 2018). Top 15 Calcium Rich Foods (Many are non-dairy). Retrieved on July 2, 2020. https://www.healthline.com/nutrition/15-calcium-rich-foods#section8

3) (August 22, 2018). 10 Magnesium-Rich Foods That Are Super Healthy. Retrieved on July 2, 2020. https://www.healthline.com/nutrition/10-foods-high-in-magnesium#section7

Green Pastures & Grounding

As I sat sipping on some tea this afternoon, my thoughts began to wander back to Ireland, where I just got back from visiting a few weeks ago. Part of my time in that beautiful country was spent in Northern Ireland. Afternoon tea is extremely common in Northern Ireland, as it's part of the UK, and I had the pleasure of sharing it with some lovely new-found friends and their adorable baby. It was a rainy afternoon, the company was life-giving, the tea (with milk) was delightful, and the scone... the scone was out of this world!! And what does one spread on a scone in Ireland? Grass-fed butter of course. I'm pretty sure no other type of butter exists there! I'm not typically one to consume dairy or gluten, but when in Rome... or Ireland.

Outskirts of Galway City, ireland

Since my return to the States, I've been very curious as to why my body was so much more tolerant of the dairy in Ireland, and even Rome for that matter. The most obvious reason that came to mind was the fact that it all comes from grass-fed animals. By now, most people have heard that grass-fed meat and dairy products are healthier, but I think for a lot of people it may seem trendy. My hope is to provide further explanation on why they are so much better and give you a small taste of how amazing Ireland and its people were to me. 

The first intriguing piece of information I found is that all Omega-3's originate in the green leaves of plants and algae. Fish contain a great deal of Omega-3's because they eat small fish, which eat smaller fish, which eat algae and phytoplankton. Grazing animals contain a great deal of Omega-3's because they consume grass directly. 

Omega-3 and Omega-6 are two of the most common essential fatty acids. They are essential because our bodies are not able to make them on our own. We absolutely need both of these fats, but we need the right balance of Omega-3s and Omega-6's. Most of us consume too many Omega-6's (grain and corn-based oils and food) and it can actually have a negative impact on our bodies. Excessive levels of Omega-6's have been linked to problems such as inflammation and increased risk of cancer. On the other hand, high levels of Omega-3s have numerous benefits because they are good for the heart, improve brain function and emotional well-being, as well as decrease cancer risk. 

Why am I going on about Omega-3's? Because grass-fed animal products were found to have two to six times more Omega-3s than grain-fed animal products!! 85-95% of cows in American dairies are raised in confinement, which means they are only consuming grains, corn, and other filler, not grass.

ballymena, ireland

I'm also fairly convinced that the stress-level of these grass-fed animals plays a role in their nutritional value. The cows pictured above were chillin and grubbin in a field situated right next to an old castle where we had dinner our first evening in Galway City. As I walked along the road where these cows were grazing, I was in awe of the silence and stillness around me. I think this is the closest I've come to physically experiencing Psalm 23 where David says "The Lord is my shepherd, I lack nothing. He makes me lie down in green pastures, he leads me beside quite waters, he refreshes my soul." The silence was truly deafening and the level of peace there was unlike anything I've ever experienced. I know these cows and sheep have got to feel it too.

Research has shown that the stress levels of animals directly increases the levels of certain hormones present in the products being consumed from them. So I don't know about you, but if I'm going to consume some cheese or butter, I would much rather get it from a cow who has been roaming in green pastures!

Cloonacauneen castle, galway ireland

So what are your options if you live in the US? While we may not have a lot of grass-fed livestock here in the states, more and more ranchers and farmers are starting to jump on the band-wagon. Check to see if there is a local co-op in your area, they often times offer grass-fed and free-range meats and dairy products, plus you're supporting your local farmers and ranchers! If you don't have a co-op in your area, stores such as Whole Foods and Central Market will typically carry a pretty good selection of grass-fed products. And if you don't have any of those stores nearby, or you just don't like going grocery shopping, you can purchase some products like Kerrygold Butter on Amazon.

No matter your method of acquiring healthier food choices, I hope that you are feeling inspired to make yourself a cup of tea, be present in this very moment, and find gratitude in the silence and stillness, even if it's short-lived. Cheers.