Primohealthcoach.com Blog

Using Mineral Broths to Boost Your Immune System

Daniel Sanelli

There are over thirty minerals that are now considered essential to life. Most of these are considered trace minerals, meaning we only need very tiny amounts. While others like calcium, phosphorous, magnesium, potassium, sodium and sulphur are known as macrominerals because our bodies use more significant amounts of these nutrients. These minerals play so many different roles in our body, life would be impossible without them. Taking in minerals in our food and water is essential to living a healthy life.

Several of these minerals play very important roles in our immune system. Calcium, for example, is vital in assisting our immune cells with gobbling up foreign matter. Magnesium is necessary for antibody production. And iron can help boost our overall protection against infection. Boosting our intake in vitamins will help boost our immunity against all sorts of sickness and disease.

Our bodies store minerals in our bones and tissues. However, there are many things that can deplete our mineral stores. If we go through a period of sickness or injury, our bodies may use up a lot of the minerals we carried around in-house. Caffeine and alcohol are known to strip us of our precious mineral banks. The liver needs to use minerals in order to detox the body of these toxins.

The good news is we can rebuild our mineral piggy banks by eating foods that are rich in minerals. Vegetables and fruits draw minerals out of the soil and into their flesh. When we consume them we will hopefully absorb the mineral content. It is believed that organically grown fruits and vegetables are more abundant in these minerals because of the farming practices used to grow them. Sea vegetables are very high in minerals. Our drinking water when not softened should be an excellent source of minerals, but that will depend on where you live. Natural spring waters are very abundant in minerals and a key tool in taking them in.

One of best foods we can use to increase our mineral stores and boost our immunity is a traditional food that has been around for a long time. Mineral broths in its many forms is this food that should be a part of your healthy diet. These broths can be made from vegetables alone. One of my favorite recipes is by Rebecca Katz, author of The Cancer Fighting Kitchen. She calls it Magic Mineral Broth. Bone broths or stocks are also an excellent source of essential nutrients. These can be used as a base for soups, or replace water when cooking rice. Sally Fallon in her amazing book Nourishing Traditions shares traditional recipes for stocks that I highly recommend.

I wanted to share a video by Liz Lipski, author of Digestive Wellness, as she demonstrates how easy it is to make a chicken stock using the left over carcass from a chicken. Try making one of the recipes that I've shared and see how you can incorporate these wonder foods into your diet. An old South American proverb states that "a good broth can raise the dead!" Let's hope you'll feel a difference after trying it!

What Is A Leaky Gut?

Daniel Sanelli

A new buzzword in the health world you may have heard is "leaky gut." Sounds crude and descriptive, but actually it's right to the point. A leaky gut, or Leaky Gut Syndrome, is a condition when the lining of the digestive tract becomes compromised and larger food particles than normal can pass through to the blood stream.

I enjoyed learning in my nutrition classes that food passing through your digestive tract is actually outside of your body, not inside. Sounds funny, but it's true! Food you eat goes through your digestive tract but it is not actually IN your body. It's a long tunnel that passes through your body.

Your digestive system when working properly breaks down your food into tiny particles like glucose, amino acids, vitamins and minerals. These molecules are small enough to pass through the tight junctions in your digestive tract. Once they pass through, then they are IN your body. The cells in your body can only utilize these foods in their smallest form. That's what digestion does, breaks your food down so that the nutrients can pass through into your blood stream and to your cells and tissue.

It is possible for the lining of your digestive tract to suffer damage (enteropathy). Possible causes of leaky gut include gluten sensitivity and celiac disease. Also a bad diet of refined processed food for many years; parasitic and bacterial infections (H. Pylori for example); and candida albicans infections are also possible causes of leaky gut syndrome.

When this damage to the villi (hair like cells of the intestinal tract) occurs, the tight spaces between the cells in the intestines become larger. If the spaces become large enough, then larger food particles can pass through and enter the blood stream and into the body. Foods that have not been properly broken down yet can enter the body and cause upheaval. The immune system identifies these food particles as intruders and launches an immune response that can result in many different immune related conditions.

It is common for people that have food allergies to have a leaky gut. This is one possible cause of food allergies. Leaky gut is also a symptom of Celiac Disease and is often a symptom of gluten sensitivity as well. For those with food allergies caused by a leaky gut the good news is that it is possible to heal a leaky gut, and those food allergy symptoms should disappear.

There is new testing that is showing promise in identifying a leaky gut through blood tests. It is especially important for those people with autoimmune conditions to identify leaky gut. As we have seen, leaky gut can trigger an immune response by the immune system, something an autoimmune patient needs to avoid.

In a later post I will discuss how to naturally treat and heal a leaky gut.

What Are Healthy Fats?

Daniel Sanelli

Yes it's true, fats can be healthy for you! That's not what I believed twenty years ago. Back then it was very popular to eat "fat-free" foods. We were told by the mainstream diet proponents that it was fat that was making us fat. I believed this and made it my mantra to avoid fats at all cost. I strived my best to get the fat content of my meals as close to zero as possible. It's no wonder I've had so many health issues since then.

Now I know better. Now I know that every cell in our body needs fat and cholesterol to maintain the delicate membrane protecting each cell. I'm also well aware that our brain is comprised of sixty percent fat or more! If our "most important" organ in our body is made up predominantly of fat, then how can fat be bad for us? Well, it's not.

The Weston A. Price Foundation has done an excellent job of devillainizing this vital nutrient. Sally Fallon and Mary Enig explain the importance of healthy saturated fats in our diet. Yes, I said saturated. The chemical make up of different fats can get a bit complicated. If you'd like to understand it better I suggest you read the book Know Your Fats by Mary Enig. For now, I'll try to make it simple for you.

Saturated fats are those that are solid at room temperature. This of course varies depending on where you live and what room temperature is. But for the most part, saturated fats are those that coagulate when they are not heated. These would include butter, lard, coconut oil, palm oil, ghee and tallow. Several years ago we were told these fats are not healthy for us and that they would clog our arteries. What we were not told is that the fats they were really looking at when they deduced this were not organic, virgin, unrefined oils. They were non healthy versions of those fats.

The key to eating healthy fats is the quality of those fats. The more unrefined the fats, the better. In the case of butter, high quality butter comes from healthy cows that have been raised in fields and fed grass. The butter from these cows is full of healthy butyric acid, omega 3's and other nutrients that are actually good for us! Yes, butter can be healthy if it comes from a healthy free range grass eating cow. If you don't want butter, you can always enjoy coconut oil, macadamia nut oil or avocado oil.

Coconut oil has made a comeback in recent days. This is because the nutrition gurus have been saying what I just explained. These fats arehealthy for us. There are other sources of healthy fats as well. Extra Virgin Organic Olive Oil (EVOO) is an excellent source of fatty acids (the proper name for fats) that is best consumed raw on vegetables and salads. Nuts are an amazing source of healthy fats. They are best consumed raw and fresh. However, their oils if carefully extracted using an expeller press can also be consumed without concern. Avocados are another healthy fat that should be a part of a healthy diet.

You might be wondering about vegetable oils. If you go to the oil aisle at the supermarket, what will you see filling those shelves? You will see rows and rows of corn oil, soy bean oil, canola oil and safflower oil. I don't want to start a war here, but I will quickly explain that most of these are not healthy oils. These oils are HIGHLY refined and go through a rigorous process of extracting them and then turning them into a liquid oil that will stay on a shelf in a bottle for many months. The manufacturers of these oils even have to add fragrance to them so that you don't smell how rancid they are. And most of these oils are now made from genetically modified grains. The same goes for margarine. If I could get you to change one thing in your kitchen it would be to eliminate all of these horrible refined oils that will do little in promoting health and well being. In fact there are numerous studies pointing to these oils as a cause of heart disease. Get them out!

NOTE: In a later post I will discuss the Omega 3 oils, Omega 6 oils, fish, krill and cod liver oils.

The Benefits of Mindful Exercise

Daniel Sanelli

I was at the gym this weekend running on the treadmill and minding my own business. But then I noticed a gentleman on the machine in front of me. He caught my eye because I noticed he was talking while barely jogging. He was talking on his cell phone through his wired headset. Nothing out of the ordinary these days. However, seeing this really bothered me. I shouldn't care how he's doing his exercise, but something kept nagging at me. Then I remembered what I had learned in my "Moving and Sensing" class in grad school and I realized why his behavior was bothering me.

In this class we studied movement and learned that movement is life. If we don't have movement, if we don't move, then we are basically dead. If our blood stops moving through our veins; if our lungs stop moving the oxygen in and out of the air we breathe; if our heart stops moving - we die! I was reminded of this abruptly this weekend. My father's heart was taking four second pauses and causing him to go unconscious. His heart was resting when it should have been "moving." He's fine now after inserting a pacemaker to regulate his heartbeat. But this experience was a keen reminder of the importance of movement to life. We need to move!

More importantly what I learned in that somatics class (somatics is the study of movement) is that MINDFUL movement delivers a different experience than non-mindful movement. Awareness and intention in our movement can result in a different, often better experience.

If you've ever worked with a personal trainer you hopefully will have experienced what I mean by mindful movement. When lifting weights you often hear the trainer say "focus on your triceps" (or any muscle you are exercising). Now I don't know if your trainer knows the full importance of this, but studies show that our attention to our muscles when we exercise will give us better results.

Let's go back to the guy on the treadmill who was not paying attention to his "movement." You can run on a treadmill and carry on a conversation, watch television, talk on the phone or listen to music, but you are removing the benefit of having your whole person present in that exercise. There are obvious reasons to pay attention, like not falling off of the machine, twisting an ankle or spraining a muscle. However science is teaching us that we can also achieve better results if we practice mindfulness when we exercise.

Here's an interesting article I found in the NY Times about a study done with maids and their health. These maids showed improved results in their health and fitness just by suggesting to them that the work they do is good for their fitness levels. Mindfulness gave them better results.

Now I won't go deep into the science of mindful exercise in this article. But I do want to make you think about it. When you exercise, are you mindfully present in that exercise? Or do you drift off into the universe day dreaming about other matters? The next time you go to the gym or run around the block, try paying close attention to your body and to what you're trying to accomplish. Talk to your body, if you will.

Is the Gluten Free Diet Just a Fad?

I think it's funny that when I buy a new car I start to notice everyone else that has that same car. I often wonder why so many people are now driving my car. Of course, it's more probable that I'm now more aware of this car than I was before. It's amazing how the mind works.

Ever since I was told I had Celiac Disease I feel like that's all I ever hear now. I immediately notice what foods are labeled gluten-free and I feel like everyone I meet has the same condition. Some of this awareness is comparable to my notice of those driving my Toyota Matrix in my neighborhood. But I also know that gluten and Celiac Disease have become very popular subject matter, especially the gluten-free diet.

Increased awareness is important if it serves its purpose. Celiac Disease and gluten sensitivity are serious conditions. Studies show that there is a higher mortality rate among those with Celiac Disease. That means they die sooner than those who do not have it. Celiac Disease and gluten sensitivity have been linked to many conditions, some life threatening, including cancer, Rheumatoid Arthritis, Lupus, infertility, Attention Deficit Disorder, migraines, Hashimoto's Thyroiditis. Gluten sensitivity often comes with digestive issues, but that's only about 10% of the cases. So you see how important it is to know if you are among the millions in the United States that suffer, perhaps unknowingly, from an immune system response towards this ever present protein found in so much of our food supply. It is believed about 1% of the population has Celiac Disease and even more has gluten sensitivity (I'll explain the difference between the two in a later post).

The gluten-free diet may be popular because many people do feel better on it, and some may even lose weight. But for someone that has Celiac Disease or gluten-sensitivity, this diet is no joke. After a gluten-sensitive individual has been on a gluten-free diet for some time, they usually feel remarkably better. I do! However, this lifestyle is very difficult. For a gluten sensitive person, even the slightest amount of gluten (1/8 of a teaspoon) can trigger an immune response for up to six months. That could mean the destruction of precious tissue in the body (think organs) that is irreversible.

If you see someone that is trying hard to avoid gluten, don't wonder what the big deal is and be supportive. If you're wondering if you are gluten sensitive then enlist the services of a health practitioner with expertise in gluten sensitivity. It could really change your life!

NOTE: Celiac Disease and gluten sensitivity are characterized by an immunological response to the protein called gluten found in wheat and several other grains.

What's On Your Plate?

Daniel Sanelli

When I first started studying health and nutrition I was amazed to learn about all the foods that are not healthy for me to eat. I remember being utterly confused when my professor explained that most, if not all, cereals are not good for you. I learned about all of the chemicals in processed foods; the poisons in our drinking water; the pesticides on our fruit; the nitrates on our meats. I was kind of shocked! And I wasn't a big junk food eater. I ate fairly healthy. Nonetheless, I saw the list of foods I shouldn't be eating growing longer and longer!

But holistic nutrition isn't about what you shouldn't be eating. It's about what you can and should be eating abundantly! That list was rather large. It just took some getting used to for this Latin American kid that grew up in the states. In fact I realized how much of the good foods I already enjoyed and ate on a fairly regular basis.

So rather than pointing out all the things I wish people wouldn't eat, let's take some time to discuss what foods are good for you without question. Now there are some foods that are healthy for most people, but not good for others. But I won't go into that today. Let's just talk about all of the foods that are considered whole foods. In an earlier blog post I explained how a healthy diet is one that is based on whole foods.

Now what does that mean, whole foods? Well, a whole food is a food that can be eaten as-is without much processing. A whole food is something that hasn't been put through a machine before you eat it. A whole food is something that you can pretty much walk outside and find it growing (or grazing) somewhere on this earth.

Fruits are the most obvious. Almost every fruit or vegetable you can imagine can be included as a part of a healthy diet. There are so many I could never list them all here. But some of the best include berries, citrus, grapes; tropical fruits like papaya, pineapple and mango. Did you know watermelon is very high in Vitamin C? Fruit is best eaten whole, as opposed to juiced. This retains the important fiber naturally found in the fruit. Colorful fruits are full of vitamins and micro-nutrients like bioflavanoids which are believed to help prevent cancer and other ailments. Many of the nutrients in fruit are heat sensitive and best eaten raw. You should eat at least two servings of whole fruits per day. Are you eating your fruit quota? And, NO, a watermelon margarita does not count.

The vegetable "kingdom" is just as bountiful and perhaps even more diverse. There exists all of the vegetables the live above the ground like all of the greens, legumes (beans), squash and peppers; each with countless varieties. Included here are all of the root vegetables like potatoes, beets, parsnips and radishes. Cruciferous vegetables include broccoli (the champion against breast cancer), cabbage, kale and cauliflower. The dark greens are so beneficial for you because they are full of minerals like potassium, iron and calcium. Kale is an amazing green and everyone should learn to incorporate this into their diet. We should all be eating at least 5 - 7 servings of vegetables a day, if not more. Sorry, a can of V-8 doesn't cut it in my opinion.

If you don't have an allergy to grains like I do, the next whole food I would put towards the top of the list are whole grains like brown rice, wheat, barley, rye, spelt, kamut. Minimally processed grains are full of protein, Vitamin B and other nutrients our bodies crave for. Breads made from minimally processed (whole) grains can be healthy if made properly. Sourdough is a fermented grain bread and one of the best for you. Many grains need to be carefully prepared to ensure that they are easily digested. Most cultures have some form of preparing the grain that involves soaking or fermenting. This was done to make the grain more digestible. Soaking oats overnight makes them healthier and easier on the stomach. Unfortunately, most manufactured grain products are not processed this way.

Lately you hear a lot about people who have gone vegan, eating no animal products whatsoever. I don't want to contradict anyone's personal philosophy about this, but as a nutritionist I will attest that not everyone can eat this way and stay healthy for very long. Some people can eat this way and stay healthy, but many do not. And most would not choose this lifestyle. If you do not ascribe to veganism then you should include healthy meats from healthy animals.

We are conditioned in America to think primarily of beef, pork, chicken and sometimes fish when we think of eating meat. But there are others that are just as edible and often more nutritious, like buffalo, goat, ostrich and duck. The important thing to remember with meats is the quality of those meats. Animals, like humans, store their toxins in the fat and organs. Animals that have been fed chemically laden foods, injected with hormones and have been raised under poor conditions carry this bad energy and the toxic chemicals to your body if you consume them. In fact it is believed that eating meat from animals that are not raised in their most natural conditions (grass fed, pasture raised, free range, wild caught) is several times worse than eating fruits and vegetables that are not organically raised. So eat the best meat you can afford in moderate amounts that is least processed. Lunch meats are generally highly processed and contain nitrates (a known cancer causing chemical) to preserve them.

What I want to impress upon you learners is that the foundation to a healthy body starts with the building blocks I've just discussed. There are other healthy foods we will explore in subsequent weeks, especially fats, oils and nuts (see post The Skinny on Fat). But these mentioned here should comprise the bulk of your meals. This is the fuel your body was designed to run on. It can be compared to a car. You can pour milk into a car's gas tank all you want. I'm no mechanic but I can tell you that it's not going to run on milk! Likewise, your body needs fruit, vegetables, grains and meats from healthy sources, the cleaner (organic) the better. But if you keep pouring processed junk foods and refined sugar into your tank your engine will eventually break down. Trust me.

Take a look at your next meal and ask yourself, "Is this a whole foods meal? What can I add to make it healthier? What can I eliminate or take less of?" Eat whole foods abundantly!

NOTE: On my Facebook Fan Page I will often post photos of healthy meals that I've made or someone else has made to show that healthy foods can be appetizing and creative. Feel free to post your photos there as well.

Greetings From a Health Nut

Daniel Sanelli

I wanted to take the opportunity to tell a little bit about my story. I would like to share highlights of my journey to becoming a holistic health and nutrition educator. I'm hoping that by getting to know me a little better, you will more easily understand my perspective on health and wellness.

Without going into too much detail, I'll start with my childhood. As a little boy I had always suffered many ailments, including digestive issues and allergies. I always had a very dry scalp, and suffered horribly from hay fever. I remember at times having terrible light sensitivity and could not open my eyes in the daylight. I often awoke with my eyes sealed shut. My very weak stomach often resulted in hours spent in the bathroom eliminating whatever meal had bothered me this time. One time I ended up in the hospital due to dehydration.

Growing into my teenage years many of my symptoms seemed to subside. But I always had trouble keeping my weight down. In fact at 15 years old I was almost 30 pounds heavier than I am today. It seemed anything I ate would cause me to gain weight. I looked swollen.

In my early twenties I ended up homebound when I was struck with a phase of anxiety attacks and revisited by those horrific digestive issues. I could barely eat anything without eliminating it almost instantly. My doctors found nothing and sent me home to relax and play video games. Surely I just didn't know how to handle stress. "Take a Valium and call me in a month."

Once again my symptoms seemed to subside. I was, however, trying to live healthier at this time. I began to read some health books and worked on my nutrition to try and manage my weight. I also ran many miles hoping to shed the pounds that kept me feeling down. It was a constant struggle.

In my early thirties I hit another wave of unexplained bowel problems. I remember having to leave work one day because I had a pain in my stomach I could barely handle. I had to take a cab home and when I finally arrived I had to throw myself on the bathroom floor to withstand the pain. Once again the doctors excused it as stress or maybe "irritable bowel syndrome." This, however, did not explain the hives on my stomach, the vision problems and constant anxiety.

I was fed up! I knew there was something wrong with my body, I just couldn't pinpoint it. I began to read more and more about nutrition and health. I started to realize there was a big chasm between mainstream medicine and a whole world of people just like me out there. And that's when I decided to take my health into my own hands.

I looked for a long time and finally found a program in Holistic Nutrition at a very nearby city. I immediately enrolled and thus my journey in health education began. I completed the certificate program at this nutrition college. But then I realized I wanted more in depth education. I found a master's program, once again in a nearby city, in Holistic Health Education with an option to specialize in nutrition. I was sold! And here I sit today half way through my master's degree, with about five years of nutrition education, including self study.And I have fully devoted myself to coaching others in finding the health and vitality that I've been able to enjoy once I took being healthy as my personal mantra.

I believe in healing and nourishing the whole person, not just the body, but including the spirit and the mind. These three things are intricately intertwined and it is virtually impossible to separate them. I'll explain in a later blog post how this relates to nutrition. But the important thing to note here is that modern medicine clearly ignores the whole person. They focus on treating disease and symptoms, ignoring the person sitting on their table.

I am passionate about keeping others from suffering needlessly. The more I studied these last five years, the more I realized that much of the diseases of the modern world are brought on by poor choices and unhealthy habits. Have you heard that 90% of diabetes is preventable? It must be because people don't know better, right? Well, I am determined to let people know what they need to do to have a better quality of life, better sleep, more energy, less pain, balanced emotions and void of lifestyle disease. All these things can be better had with the right tools and knowledge.

As far as my elusive symptoms? I finally discovered that I had inherited Celiac Disease. And eating foods with gluten in them was causing my immune system to attack various organs and tissue in my body. Sounds horrible, and it can be if you let it go unaddressed. But with the proper diet and lifestyle I hope to live a healthy vibrant life to the end. Follow me on my journey to optimal health and nourish your body, mind and spirit with all that is good and available here to you.

SPECIAL NOTE:

My blog is written primarily to the American audience. And much of what I discuss applies to the American diet and the foods that are available in the US. For those reading this in other parts of the world, keep in mind that I am writing to a population of people that primarily eats processed foods void of many nutrients that are lost in the refinement process. I am writing to an audience that drinks more soda than water. I am writing to an audience that eats at a fast food restaurant about once a day. I am writing to the people of America that have now been subjected to genetically modified foods, pesticides and chemicals on their fruits and vegetables. I am writing to a population of people that spends hours a day watching television with little exercise and movement in their life. I know this is happening in other parts of the world as I have traveled a little and have seen it. I hope that my words will reach those beyond these borders that may need to heed my call to a healthier way of life. Thank you!

Primo Health Food Model - Foods to Avoid

Daniel Sanelli, NE

Avoid These Foods Like the Plague

Although most nutrition professionals can agree that whole foods are good for you, there is controversy and disagreement that arises when we discuss what foods may not be good for you. I personally take the stance that if it's a whole food that has not been tampered with then it's allowed. If it's a refined, synthetic, or chemically or genetically modified food, then I want it to be proven safe before I put it in my mouth (or even on my skin)! Unfortunately for us here in America there are many foods and ingredients that are approved and used in our food supply before enough testing has been done to prove their safety.

If you want to be as healthy as possible and eat as naturally as possible, then there are some foods I would recommend avoiding and removing from your food supply. Although I believe most of us would feel some noticeable benefits in avoiding these foods, at the least you would have peace of mind knowing you're not eating something that is potentially toxic to your body. You've heard the saying "one man's food is another man's poison." Well the foods I will mention here are more like "every man, woman and child's poison" if you will!

The first potentially harmful food is food that has been genetically modified (GMO). If you think you don't have these foods on your grocery list, think again. Most corn, wheat, canola and soy in the United States is genetically modified and in almost every prepackaged food you can find. Pick up any box in your pantry and look for any of those four ingredients, or any derivative of those foods (i.e., corn starch, wheat germ, etc.). If it's in there and the ingredient list does not say that it's organic, then there is a very high chance that it's a GMO.

So what's wrong with GMO's? Well, I don't want to get too into this on a blog post. If you want to research this info, you can start at the website for the Institute for Responsible Technology. But in a nutshell, most of these foods have not been sufficiently tested for safety. There have been a few studies, however, and the results were not good. These foods are potential allergens, toxins, carcinogens, the list goes on. Many countries will not accept our foods because they contain GMO's. I think it's most prudent to avoid them until they have been proven safe (if ever). Some scientists are suggesting that the dramatic increase in food allergies in recent years may be tied to this bombardment of GMO foods in our system. I don't want to be a guinea pig in this massive experiment. Neither should you.

High Fructose Corn Syrup (HFCS) is most likely all produced from GMO corn. It is widely used. It is used to sweeten most soda and sweet beverages in this country. Other than being a GMO derived sweetener, there are several other dangers with consuming this toxic sludge. A previous blog post I wrote discusses some of these problems with HFCS. The good news is recently consumers have been asking manufacturers to take the HFCS out of their products. We may be close to tipping the scale and eliminating its use in our foods. I assure you that you can only benefit from avoiding HFCS. Look for it in your kitchen. I'm certain you'll find it in more foods than you imagined.

Trans fats are almost old news. Trans fats are fats that have been highly refined. The refinement process makes these fats into highly toxic oils that are potentially cancer causing and artery blocking poisons. You may find these listed as Partially Hydrogenated Oils. Some cities like NYC have banned their use by restaurants. However, they have not disappeared from our food supply all together. You would do well to toss these oils and foods containing them out of your cupboard. Most vegetable oils have gone through this refinement process, not to mention they are most likely GMO.

The last substance I'm going to recommend you remove from your sacred bodies are the Excitotoxins. Excitotoxins are chemicals that cause damage to your precious nerve cells. MSG and aspartame (Nutrasweet) are widely used excitotoxins. These man-made chemicals are believed to cause irreparable damage to the brain and nerves throughout the body. You may wonder why these are even legal to use in our food supply. There are several documentaries to watch and books you can read that discuss the politics and history behind their use. I can't tell you how important and essential to your health it is to eliminate these substances from your diet. Unfortunately they can be found in so many of your daily foods and products, often under obscure names. This is just another reason to stay away from prepackaged foods. Chances are one or both of these chemicals are ingredients in your favorite snack. Toss it out!

Well, I hope I haven't scared you so much that you don't come back and read next week's blog - Foods to Eat Abundantly!

Primo Health Food Model

Daniel Sanelli, NE

Whole Foods Foundation for Primo Health

What is the perfect diet that will keep everyone healthy, lean, energetic and happy? That's sort of like asking what is the perfect haircut and color that will make anyone look beautiful, young and happy. Humans are perfectly unique not only on the outside with our shape, size and color. But we are perfectly unique on the inside as well. We each have our own distinct genetic stamp inside of every one of our cells. And that genetic stamp or code makes each and everyone of use who we are inside and out.

Our bodies, organs and organ systems pretty much function the same way. But the more we learn about our body down to its smallest units is that we have slight differences in how well we carry on certain functions, and what we need to carry those processes out. This is the principle of holistic nutrition known as biochemical individuality. Roger J. Williams was a pioneer in nutrition and this concept of biochemical individuality. He explained the need to address each person's unique nutritional needs based on their genetic distinctness. How we determine our own unique nutritional needs is a project that should be undertaken with time and attention, preferably with the assistance of a well trained professional. And this is not the focus of this message today.

The point that I'm trying to make is that there is no perfect diet or weight loss program out there that works perfectly for everyone. It just does not exist. This is the main reason that many diet programs fail, because they do not work for everyone. That's not to say that you can't lose weight on some of these programs. And they may work perfectly for some people for a short time. But if we do not address this issue of biochemical individuality, we may end up frustrated and downtrodden for not succeeding on any particular program. And that's not to mention that you may be out a hefty sum of money for having attempted the latest celebrity craze!

The good news, however, is that there are principles we can all share when designing our own plan for PRIMO HEALTH. When we know these principles, we can start building on them so that we may find our own unique and perfect prescription for health and wellness.

The field of nutrition can be very controversial. But there is one principle that would be difficult for anyone to argue. That principle is that whole foods are good for you! Does that mean you have to purchase all your groceries at a Whole Foods Market chain? No! Whole foods are foods that are as close to how they were grown as possible (as close to nature as possible). So if you can pick it from a tree looking that way; or if you can gather it from a bush looking that way; or if it came out of the ground looking that way; or if it came directly from the animal looking that way (after cleaning and butchering in the case of meat), then it's a WHOLE FOOD.

The further from the original food item, the more refined that food is. White rice, for example, doesn't start out white! I know! Go figure! What rice is brown rice first. And then it is beat and cleaned to remove the outer layers to reveal the innermost white part of the grain. White rice is a refined grain. It has been stripped of some of it's nutrients and fiber. Although we could argue that white rice is still pretty close to the original, it has lost some of its nutrient value in the refinement process and not as beneficial as the original brown rice.

This is one of the most important foundational truths for developing a healthy diet that everyone must pay attention to. Whole foods are good for you! I challenge all of you to open up your cupboards and pantries and pick up each food item in there one at a time and ask yourself, "can I go find this out in nature looking like this?" Open up your refrigerators and look on your shelves and ask yourself, "are these whole foods?"

A PRIMO HEALTH DIET will be a predominantly whole foods diet. The standard American diet (aka SAD) is a highly refined, highly processed diet. And the SAD diet is making America sick! We need to move away from this way of eating if we are to turn the health of this country around. So if you want to make one simple change that can have dramatic affects on your health and the health of your children, clean out your kitchen! Remove items that are highly refined. They are not healthy! They have been stripped of nutrients. Sure they have calories, but our bodies need more than just calories. We need nutrients! These nutrients are best found in unrefined whole foods.

My next blog will detail specific food items and ingredients that we should avoid like the plague if we want to experience PRIMO HEALTH. Until then, happy healthy eating!

What's Wrong With Drinking Soda?

Daniel Sanelli, NE (Originally posted on Suite101)

A recent article in the Huffington Post exposes an alliance between the American Academy of Family Physicians and the Coca-Cola Company that has caused some uproar amongst the health community. Why would a seemingly good business decision that appears to support the AAFP be a problem? Perhaps it's the message that such a partnership exhibits to the American consumer. This move by the AAFP could be construed as an endorsement to drink Coca-Cola products. Inevitably, this alliance would also result in advertisement and marketing for Coca-Cola on AAFP website, marketing material, etc. But again we ask, "what's wrong with that?"

Reasons To Not Drink Soda

In spite of what you may have heard or seen on television, soda pop in most cases is not a healthy drink. Though this fluid is primarily comprised of water, it has been tainted with a slew of chemicals and additives that render it nutrient-free.

What is in a soda? Although the different brand sodas have unique ingredient mixes to create each unique flavor, there are some components that are common that can be discussed here. First of all, most sodas are now sweetened with high-fructose corn syrup (HFCS). HFCS has a myriad of health concerns attributed to it. First, it has been found to contain traces of mercury. It is well known that mercury can be very toxic and can damage the brain and kidneys. Though the amounts found in HFCS have been small so far, it is not certain whether these levels are safe for consumption in the long run. HFCS is also known to contribute to diabetes and heart disease. Any form of refined sugar, including HFCS, can have a dramatic impact on the immune system for hours after consumption and can also decay one's teeth. And finally, HFCS is derived from genetically modified corn, which carries with it its own group of related health problems, some of which we have yet to learn since it's a fairly new product.

As if HFCS wasn't enough of a problem, there are several other concerns to address. Sodas are also high in phosphorous and caffeine, both of which can contribute to bone loss by leaching the body of precious calcium deposits. Growing children who drink a lot of soda may be stunting their growth and inhibit their developing bones. Caffeine is purposely added to cause addiction to drinking soda. It is also a diuretic that when overused may be dehydrating to the body.

The U.S. Food and Drug Administration has reported high levels of cancer-causing benzene when testing several sodas on the market. Benzene is formed when the ingredient sodium benzoate found in sodas is combined with vitamin C. New research links sodium benzoate consumption to cirrhosis and cancer.

There are other health concerns that have been suspected to be linked to drinking too much soda pop like infertility, Alzheimer's (from the aspartame in diet sodas), and so on. However, as we have just discussed, there is more than enough evidence to cause a concern to those who take responsibility for their health and wellness.

Alternative Beverages That Are Healthy Options

It is important to learn how to read labels and determine healthy drink options. The list of ingredients above can help one avoid some of the dangers associated with drinking soda. But there are many healthier beverages available to substitute for soda. Pure (100%) fruit juice, though high in natural sugar, can be used to sweeten and flavor mineral water. Coconut juice (or coconut water) that has no sugar added is naturally high in electrolytes. It has been called "nature's best sport drink." The vitamin rich kombucha tea has become increasingly popular as a healthy beverage. It has several health benefits associated to its consumption, like healthy digestion, as well as immune boosting and detoxifying effects. There are healthier versions of soda pop in markets like Whole Foods that may be missing the above ingredients, but one would have to be careful in looking over the labels to ensure they are not hidden in there somewhere.

Return to Health

The United States is clearly exhibiting the results of decades of eating a diet low in nutritional value. Families and individuals must take immediate action in lifestyle to foster prevention and reversal of degenerative disease. To begin, there is a dramatic need for education and awareness of the issues influencing the health of our families. Teach your children to reach for the healthier choice when they open the refrigerator by teaching them about their health and growing bodies.

Real Food For Real Humans

Daniel Sanelli, NE

Morning TV can often times be very educational. However, since those shows are run by journalists and their producers, the information they provide can often be flawed. This morning on Good Morning America was a segment that asked an "expert" to share some "healthy" snack substitutes for kids and their parents. Surprisingly they exhibited selection of boxed manufactured foods that were being touted as HEALTHY just because they were low in calories, fat or sugar. There was no mention of what is NUTRITIOUS to eat. Instead they were recommending an ice cream sandwich that was low in fat and sugar. This is shocking!

Humans require a lot more than just protein-carb-fat formulas put together in a lab somewhere. Real people NEED live nutritious food that is loaded with plant and animal derived (not synthetic) vitamins, minerals, enzymes and other micronutrients that can only be absorbed from CLEAN fruits, vegetables, organic meats, healthy fats and other booster foods like sea vegetables and spices. Don't kid yourself parents, manufactured boxed microwaved foods will NEVER substitute for REAL FOOD! It doesn't matter what the package claims. Teach your children from a young age to reach for an apple, carrots, salad... REAL FOOD. If you need help making the necessary changes in your home, then enlist the services of a well trained nutritionist or other health practitioner that believes in using REAL FOOD and holistic lifestyle recommendations for a healthy foundation.

If you're not getting four cups of vegetables, and two to three fruits a day, then you are starving your body of needed nutrients. And remember, a calorie isn't a calorie no matter where it comes from. Your body is more selective than that. You can eat an 800 calorie burger or a 800 calorie meal of vegetables and some protein and a little fat and your body will respond differently to that food. Your body knows what to do with the healthy meal. The burger it will have some questions with. Most likely it will store it in fat cells somewhere that is already crowded until it figures out what to do with it! Stop picking up boxes that say NATURAL and HEALTHY and go to the produce aisle. The produce department needs a new publicist!

Vitamin D is Stepping Out of The Dark

Daniel Sanelli, NE (Originally posted on Suite101)

Modern lifestyle and diet have made the "d" in the vitamin D stand more for deficient than for anything else. The 2003 National Institute for Health (NIH) conference on vitamin D reported "a growing prevalence of vitamin D insufficiency/deficiency in the U.S. population." Previous concerns over vitamin D toxicity along with a modern sun-phobic America are probable causes of this growing trend towards a lack of something good. Growing concerns over skin cancers and aging skin have forced many of us out of the sun and into the dark about vitamin D. Dramatic increases in sun protection are suspiciously coinciding with decreases in blood vitamin D levels. But is this correlation really that mysterious? Not if one knows that sun exposure is the body's main source of vitamin D production. The Vitamin D Council website states that "the high rate of natural production of vitamin D3 cholecalciferol in the skin is the single most important fact every person should know about vitamin D..."

Vitamin D And The H1N1 Virus

Vitamin D may be a misnomer. Because our bodies can produce vitamin D by action of sunlight on our skin, most scientists consider it more of a hormone than a vitamin (Murray; 1996:39). Nonetheless, recent research is increasingly confirming the important role that this hormone/vitamin may be playing in the health of our country. Very recent studies may even show that it is protective against the H1N1 virus as well as a treatment for fighting this dreaded flu.

It has long been known that a deficiency of vitamin D can cause rickets in children and osteomalacia in adults. But more importantly, the Vitamin D Council website reports that a deficiency of this vitamin "plays a role in causing seventeen varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, and periodontal disease. Some scientists even argue that exposure to the sun may even help prevent deadly forms of skin cancer, like melanoma."

Vitamin D From The Sun

As natural production of vitamin D from the sun is our most important source of this valuable substance, how much sun do we need? Recent research indicates that you need about 4,000 units of vitamin D per day (currently there is insufficient evidence to establish an RDA for vitamin D). According to the Vitamin D Council website, most of us make 20,000 units of Vitamin D after 20 minutes of exposure to the sun (sans sunscreen lotion). Therefore, exposing a large percentage of the skin to 15 - 20 minutes of sunlight (avoiding sunburn) would supply most of the needed supply of this vitamin. During the winter months, or for persons avoiding the sun for other reasons (ie, aging effects), there should be supplementation. Many health experts believe that cod liver oil is a good source of vitamin D during the winter. Vegetables are typically low in vitamin D, yet are highest in green leafy vegetables (Murray 1996:39).

Don't Overdo It

Over-supplementation of vitamin D can also lead to toxicity. "Increased blood concentration of calcium..., deposition of calcium into internal organs, and kidney stones are some of the characteristics of vitamin D toxicity" (Murray 1996:42). Care should be taken when supplementing with Vitamin D. Nonetheless, given the current trend towards deficiency of this supplement, the Vitamin D Council website claims that taking 2,000 units per day is safe for most individuals. Ordering a 25 hydroxy vitamin D test from your physician can be very helpful in determining dosage of the vitamin.

As the field of science and medicine grows, we may see more of this mixed-message type of recommendation occurring. However, it is the test of time that will reveal the truth about our bodies and how they function optimally. In the case of vitamin D, we sort of "threw the baby out with the bath water." As we continue to discover the importance of this seemingly simple vitamin, let us not waste time in implementing what we already know. Do not be afraid to spend a few moments a day in the sun without any sunscreen. And if you will be in the sun for an indefinite period of time, ensure any products that you use are safe to be absorbed by your skin. Remember that the liver needs to process those substances and remove them from the body along with everything else it has to do.

So it's not so bad to take a walk on the sunny side of the street!

Bibliography

Murray, Michael. Encyclopedia of Nutritional Supplements. New York: Three Rivers Press, 1996.

The Roots of Ginger

Daniel Sanelli, NE

Ginger has been used by many cultures in cooking and spicing up dishes for added taste and aroma. The Japanese serve it pickled alongside their sushi delicacies for added flavor and to "clear the pallet" when moving from one dish to the next. The Irish (or English depending on your source) began sprinkling ginger in their beer for flavoring in the late 19th Century. Ginger Ale was quickly invented by adding sugar and carbonated water to the pungent root. Aside from its culinary contributions, ginger has exquisite healing properties that cannot be ignored.

The ginger plant (botanical name Zingiber officinale) is a perennial herb with thick tuberous rhizomes (or roots) that branch out beneath the earth. Depending on the variety, these roots have skins of varying colors. Only the root is used both in cooking and medicinally. Surprisingly, however, it comes in many forms. Plants that are harvested when young can be used with the skin on, while more mature specimens have thicker skin that should be peeled before use. Whole fresh roots provide the freshest taste and possibly the best benefits when used for healing. "Historically, ginger has a long tradition of being very effective in alleviating symptoms of gastrointestinal distress" (Murray; 2005:485). In herbal medicine it is used to promote the release of intestinal gas. It is said that ginger promotes the release of a substance known as intestinal spasmolytic that relaxes the intestinal tract (Murray; 2005:485).

Ginger has been used in pregnancy to alleviate the severe vomiting and nausea that is associated with the condition known as hyperemesis gravidum (Murray; 1996:108). Studies show that "a dose of 250 milligrams four times a day brought about a significant reduction" in symptoms (Murray; 1996:108). Ginger is becoming an acceptable prescription during pregnancy even among modern medical practitioners. Not only does it alleviate the nausea associated with pregnancy, but is also highly affective against motion sickness and other instances of nausea.

Ginger also has remarkable anti-inflammatory properties. The root contains very potent anti-inflammatory compounds called gingerols (Murray; 2005:486). It has been used to alleviate the pain, stiffness and swelling associated with different types of arthritis. â€œGingerols inhibit the formation of inflammatory cytokines, chemical messengers of the immune systemâ€ (Murray; 2005:486) that play a major roll in the arthritic condition.

The active substances in ginger are found in high levels, so small amounts of the root can produce impressive results. Powdered ginger has the benefits of whole fresh ginger. However, the fresh ginger contains active enzymes which apparently can bring even greater results. Those suffering from arthritis find relief from using just a 1/4 inch slice of the root in cooking. However, those treated with higher doses experience greater and quicker results. (Murray; 2005:487). Ginger root is known to assist in alleviating the symptoms of allergies like colds, soar throats and nausea (Krohn; 2000:387,396,400).

Ginger can also be purchased in powder form for cooking, or dried pieces of root. Crystallized ginger is made when cooked in sugar syrup, dried then rolled in sugar and served like candy. As previously mentioned, pickled ginger sliced paper thin is served with Japanese food between courses. Tea made from sliced fresh ginger is made from steeping in hot water for several minutes. It is good for colds as it warms the person from the inside and assists in perspiration.

The only safety issues associated with the therapeutic use of ginger is for those who have suffered from oxalate-containing kidney stones, as the root does contain moderate amounts of this substance (Murray; 2005:488). Care should be made in not over-consuming this food for those with this condition.

Ginger is an amazing herb that requires proper attention and inclusion in both the chefs cabinet and the apothecary's cabinet. Use it liberally and intentionally. I know I do!

Bibliography
Krohn, Jacqueline. Allergy Relief & Prevention. Washington: Hartley & Marks Publishers, Inc., 2000.

Murray, Michael. Encyclopedia of Nutritional Supplements. New York: Three Rivers Press, 1996.

Murray, Michael. The Encyclopedia of Healing Foods. New York: Atria Books, 2005.

Your Milk on Drugs - Just Say No!

Daniel Sanelli, NE

Are you still feeding your family milk on drugs? There is much controversy over the use of hormones and antibiotics in the production of our milk in the United States. The video above details the dangers of drinking milk that has been tainted by recombinant Bovine Growth Hormone (rBGH). It is crucial to the health of your family that you understand the dangers of this synthetic hormone and its prevalence in our dairy products across the country.

However, avoiding rBGH isn't the only concern when consuming milk. Studies show that pasteurized milk can cause a host of health concerns for those consuming it. Pasteurized milk has been linked to allergies, heart disease and even cancer.

A current grassroots movement has sprung up defending the availability of milk as it was meant to be consumed - raw! Raw milk, as opposed to pasteurized milk, is known to have many health benefits. Unfortunately, raw milk is not available in most states. Those in California, New Mexico and Connecticut can purchase it in some stores. But even those states have been threatened to lose this right by the FDA and those supporting that only pasteurized milk be available. This has become a highly debated issue.

Yes to Raw Milk!
There is some good news though! With the support of consumers and producers of raw dairy products, current legislature may end up protecting the availability of one of our healthiest and disease preventing elixirs - raw milk! Senate Bill 201 in the state of California is setting the standard for the production of safe and available raw milk. This debate, though continuing, is finding favor in the proponents of raw milk. Among these proponents are many families and persons that have benefited greatly from its consumption for many years. Please watch the short video below showing the position of those supporting SB 201 and research studies on milk found at the links on this page.

The Skinny on Fat

Daniel Sanelli, NE

The last two decades have shown a dramatic increase in the popularity of fat-free, low fat, non-fat food items. Diet gurus and even the American Heart Association touted the importance of decreasing fat in the diet. However, it is important to understand the makeup of fat and the differences in qualities and types of fat found in our food supply when making conscientious decisions about our health and wellness. Not all fats are created equal; and not all fats are bad for your health!

Fats, also known as lipids, are made up of molecules called triglycerides. Triglycerides are formed from three fatty acids attached to a glycerol molecule (Enig, 2000; 9). The shape of the triglyceride molecules is determined by the types of fatty acids present in the molecule. Fatty acids are long chains of carbon molecules with a hydrogen group on one end and an acidic group on the other end. "Fatty acids are given names depending on the length of the carbon chain and the degree and position of unsaturation of the chain" (Enig, 2000; 10).

Saturated fatty acids are fat molecules in which all of the available binding sites along the carbon chain are occupied by another atom. Thus, the carbons are saturated with all of the atoms they can hold. (Murray, 2005; 81) A stick of butter, or the substance that coagulates on the surface of a pot of soup, is mostly made up of saturated fat. Among the saturated fatty acids there are short, medium and long chain fatty acids. Short chain fatty acids stay in liquid form longer and are partially water soluble (Fallon 2000; 37). Butter, coconut and palm oil are types of short chain fatty acids. Some argue that these fats are better for your health than the long chain fatty acids. "When these shorter-chain saturated fatty acids are used by the body for energy, they do not produce as many calories as the longer-chain fatty acids" (Enig, 2000; 30). Furthermore, shorter-chain fatty acids are not deposited in the adipose tissue in the body. It seems to be more difficult to gain weight from consumption of these shorter chain fatty acids. A new diet book by Cherie and John Calbom, The Coconut Diet, explains how one can lose weight by eating coconut oil.

Unsaturated fatty acids have one or more bonding sites left unoccupied. The two neighboring carbon atoms will instead form a double bond. (Murray, 2005; 82) A monounsaturated fat has only one double bond. Oleic acid, found mostly in olive oil, is a monounsaturated fat. Diets that include olive oil and other monounsaturated fats have been known to lower blood cholesterol levels. Studies have also shown that diets higher in monounsaturated fats from Extra Virgin olive oil can decrease the risk of heart disease and breast cancer. The Mediterranean diet is a good example of a diet high in monounsaturated fats.

Fat molecules with more than one double bond are called polyunsaturated fats (Murray, 2005; 82). Omega-3, omega-6 and omega-9 fatty acids are polyunsaturated fats. These fatty acids are determined by where the first double bond occurs on the carbon chain. Of these polyunsaturated fats, two are said to be essential fatty acids. These are linolenic acid (an omega-6 fat) and alpha-linolenic (an omega-3 fat) (Murray, 2005; 83). The American diet is said to be too high in omega-6 fats, and deficient in omega-3 fats. Most persons will benefit from an increase in consumption of omega-3 fats, which are found in abundance in hemp, flax and pumpkin seeds, walnuts, dark, green leafy vegetables and cold water fish. There are numerous benefits to consuming these fats in your diet.

Margarine and shortening are fats manufactured from hydrogenating vegetable oils to make them more saturated. Hydrogenating is done by adding a molecule to the naturally unsaturated oil. This makes the fat unstable and changes its structure to an unnatural state and is called a trans-fat. (Murray, 2005; 85) "Margarine, vegetable oil shortening and other foods containing trans-fatty acids and partially hydrogenated oils are particularly harmful to cell membrane function" (Murray, 2005; 85). "When people eat fats containing trans fatty acids, these fatty acids are deposited in varying amounts in some of the tissues, and they have an effect on the way the organs in the body function" (Enig, 2000; 42). Studies show that these fats can raise blood cholesterol levels, can significantly cause weight gain, and can even negatively affect reproductive function (Enig, 2000; 43-43). Recent media hype about trans fats being banned in some states, and removed from menus of fast food chains show increasing awareness about the dangers of consumption of these manufactured fats.

As is evident here, it is not simply a matter of decreasing fat in one's diet that will benefit our overall health. It is important to consume healthy, natural fats and oils, and to decrease or eliminate the use of unhealthy, unnatural manufactured oils, as well as to balance the consumption of the different types of healthy fats. So this is the skinny on fat!

Bibliography

Enig, Mary. Know Your Fats. Maryland: Bethesda Press, 2000.

Fallon, Sally. Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats. New York: New Trends Publishing, 2000.

Murray, Michael. The Encyclopedia of Healing Foods. New York: Atria Books, 2005.