I just read the Plant Paradox by Stephen Gundry and I highly recommend it. He talks about the presence of plant proteins in our diets called lectins that can cause inflammation and lead to chronic health issues and contribute to disease. These plant proteins that have evolved within plants were a strategy to ward off predators; basically make the person eating the plant either sick or triggering some sort of malaise so the person would think twice before eating that plant again. It makes sense to protect the plant kingdom as a whole that plants would have a substance to protect them in some way and these substances are lectins. With my history of having an autoimmune disease and being highly self aware of the foods that do trigger me, by looking at his list of lectin containing foods, I would agree that I might even do better than I already am by cutting out all lectin containing foods.

He claims success in treating all autoimmune conditions by eliminating lectins in the diet. Lectins contribute to molecular mimicry reactions (where similar amino acid structures in bodily tissues to lectins are attacked by the immune system when these proteins are ingested and not digested fully). The body tissues could include the myelin sheath (MS) or joints (RA) or any other tissue involved in autoimmune disease. Molecular mimicry reactions are thought to be the mechanism for autoimmune reactions in the body.

For a comprehensive list of lectin containing foods, please consult the book but I will mention some key lectins that must be eliminated. Lectin containing foods include gluten and dairy products (from A1 species) ;all grains but sorghum and millet are eliminated, nightshade vegetables (white potatoes, eggplant, tomatoes, bell peppers) are out. All nuts except macadamia, pistachio, walnuts and pecans must be taken out of the diet. (One thing I have included in my diet are organic peanuts because I have blood type A and they are highly recommended for blood type A. I also have not excluded organic soy milk for the same reason being that I am blood type A and soy is highly recommended for blood type A. I am also menopausal and do benefit from the phytoestrogens in my diet.)

The diet talks about the importance of resistant starch which helps to feed good microbes in your gut. Resistant starches include sweet potatoes, rutabagas, parsnips, plantain, celery root taro root, jicama, and radishes for starters. Fruits to include are green bananas, green mangoes, and papaya that is not yet ripe. These again have a beneficial effect on the gut. Other fruits like berries, lemons, limes and others can be included to a lesser degree. Hemp seeds or hemp milk, and coconut milk are beneficial dairy substitutes as are coconut yogurt.

This is yet another program that drastically cut back on the amount of carbohydrates in the diet. With the emphasis on protein in the form of wild seafood, shellfish, mussels, fatty fish that are low in mercury (wild salmon, wild sardines, wild herring, wild Alaskan halibut, see book for complete list). Grass fed meat and pastured poultry are included in the list of acceptable proteins. Protein amounts are reduced depending on the illness you are seeking treatment for. And there are options if you are Vegan and wanting to follow the program (think Hemp tofu!)

Emphasis on vegetables is prominent whether they be brassicas/cruciferous veggies, green leafy vegetables (spinach and the like). Start your day off with a green smoothie which is one thing I have recommended for years to patients! There is plenty of food that you can eat if you are following the Plant Paradox Program.

For a full list and a great read, pick up the plant paradox. Other conditions that he claims benefit from following the plant paradox program include neurological diseases such as Parkinson’s Disease, ALS and cancer. To discuss more in person, book an appointment with me at Parallel Wellness.

I watched the Broken Brain Series put on by Mark Hyman, MD a few weeks ago so I thought I would share a few things to help educate my patients about how best to assist their cognitive function. Starting with diet it is really key to avoid eating sugar and processed food, artificial sweeteners, refined carbohydrates, and a high glycemic diet in general. Our western diet is high in simple carbohydrates (flour and sugar) but it is terrible for brain function. Avoiding gluten is key to assist many neurological problems.  Reducing grain consumption in general is recommended (Grain Brain is a great book which goes into detail about this) and following more of a Paleolithic diet (organic, grass fed meats, wild seafood, organic free range poultry). Intermittent fasting regularly can help improve metabolic function at least 12 hours overnight if not 14 or 16 hours can help with clarity of mind. Following more of a ketogenic diet is particularly good for brain function because the brain is made up of fat. Eating healthy fat is key such as coconut fat, medium chain triglycerides, olive oil and avocados.

Eating high antioxidants in the form of organic fruits and vegetables supplies factors that reduce oxidative stress. Think blueberries, blackberries, black raspberries, turmeric, ginger, brassica family (broccoli cauliflower, kale turnips, radishes, etc.) onions, garlic, beets, mint, fresh rosemary and walnuts. Supplements that may prove useful include curcumin, EPA/DHA, gingko biloba, bacopa,  and methylated B vitamins.

Reducing toxins and looking at levels of heavy metals in the brain (mercury, aluminum, lead, cadmium, arsenicum, etc) as well as pesticide and chemical exposures can uncover causation and contributing factors for reduced brain function. Herbs that can help chelate out metals include fresh parsley, cilantro, and algae such as chlorella and spirulina. 

Consistent exercise is key as well. Exercise increases brain-derived neurotrophic factor which helps support optimal brain function. Walking daily for at least 45 minutes is good as is burst or high intensity exercise in spurts.  Regular meditation whether it be simple breathing exercises or mindfulness training has been shown to improve cognitive performance and consistently improves overall sense of well being.

Engaging the brain by learning new things (languages, taking new routes to work), puzzles, taking classes) can also help preserve and improve brain function.

Please consider purchasing the Broken Brain Series to learn more…

The microbiome is so important to our health. Microbes that we live with it that reside in our human body outnumber our cells by at least ten to one. The microbiome is responsible for regulating our metabolism, regulating our blood sugar, influences our detoxification pathways, plays a critical role in our immune system, influences our mental health, affects the health of our skin and many other things. Microbes influence how our carbohydrates/fats/proteins are metabolized as well as our energy production. Having a healthy microbiome increases insulin sensitivity, decreases pro-inflammatory cytokines and increases the production of short chain fatty acids (which has an effect on body weight as well as immune function).

75% of western diets are of limited benefit to the microbiome. Why is this? Most people eat a lot of refined carbohydrates (white flour, sugar, processed food) which are absorbed in the upper intestines (small) and never reach the lower intestine (large) or what reaches the large intestine is of limited value. Refined carbohydrates, processed food and sugar feed bad bacteria and contribute to the growing population of SIBO (small intestine bacterial overgrowth). A fiber rich diet is needed to enhance the microbiome and make it healthy, specifically prebiotics and probiotics.

Prebiotics are food for the microbiome. Examples of prebiotics are oligosaccharides such as fructooligosaccharides, inulin, galactooligosaccharides,  and pectin derived oligosaccharides (fruit like apples, cherries, pears). Foods that contain prebiotics include artichokes, green tea, onions, apples, red wine, cabbage, legumes, leeks and broccoli (plus many others). Soluble fiber promotes the growth of good bacteria such as lactobacillus species and bifidum  species and these in turn keep the colon healthy.

Prebiotics improve mineral absorption from the intestine, improve bowel function, increase insulin sensitivity and glucose regulation, stimulate neurochemical production in the gut such as neurotransmitters and support integrity in the gastrointestinal tract

Probiotics are ingested microorganisms which benefit the human host. Good sources of probiotics include fermented foods like kefir (coconut kefir if you have a dairy allergy), goat’s milk kefir, raw sauerkraut, miso soup (can contain 160 or more bacterial strains), kimchee, kombucha, sourdough bread, olives,  and aged cheese. Even honey and fermented black tea can contain beneficial microorganisms.

Fermented foods make food more digestible, activate polyphenols (which increase vitamins, enzyme activation, amino acid production), break down phytates and tannins and many other jobs that contribute to overall better health. The question I have for you is how are you supporting your microbiome today?

To book an appointment to discuss in person, please call Parallel Wellness at 4032321283.

References: Modulating the Microbiome with Food. Seroyal webinar-Dr. Liz Lipski, PhD, CNS, CCN, CHN, CFM, LDN . Please watch the webinar to see the journal references.