Alert! 2014-2015 Flu Mutation

December 4th, 2014

Well, the news is out. The Centers for Disease Control (CDC) has just announced that there has been an unexpected mutation in one of this season’s flu viruses. Thus far, this flu strain has resulted in particularly strong symptoms. Because of the mutation, they expect that this season’s flu vaccine will be less effective. While the CDC still recommends the vaccine, they have strongly advised physicians to include early response anti-viral drugs as a reinforcement for the vaccine.

Whether you decide to vaccinate or not, don’t forget that the most important factor in your ability to avoid the flu (or any infectious disease) is the strength of your immune system. Key factors in keeping your immune system on ready alert are: 1. keeping stress in check 2. reducing your refined sugar intake 3. keeping yourself well hydrated 4. moderate exercise 5. restful and restorative sleep. The list goes on, but these are high on the list of importance and are items that you can immediately implement without professional help. Should you want to take even more steps to bolstering your immune system, consider a visit with an herbalist/acupuncturist, naturopath or clinical nutritionist who can make recommendations that are very specific to your body and personal biochemistry. Of course, if you do find yourself coming down with symptoms, consulting with a physician or one of the above practitioners may reduce the duration or intensity of your symptoms.

To your health!

“Ouch! My aching joints!” Is my lunch the cause?

June 5th, 2014

Being an acupuncturist, I have many people coming to me in search of quick relief from various joint pains…back, knees, hips – you name it. While I do like to help them get immediate relief, I am never completely satisfied with temporary pain relief. I always prefer to find the true source of the pain so that it does not reoccur. For many, daily food choices may be one of the causes. I know you may be hesitant to face the possibility that your cherished morning bagel could cause you harm, but for some, this could be the case.

More and more, science is finding correlations between health issues and the relative health of our digestive tracts. Current research is focused on what is termed the “micro biome” – the inner ecology of your digestive tract. Recent thinking is that a large component of autoimmune disease has an unbalanced micro biome and subsequent digestive weakness at its source. When the micro biome becomes compromised, the permeability of the intestinal lining can increase, allowing larger food molecules to pass into the body’s circulation. As the body reacts to these molecules it now views as foreign, the immune system is activated and creates an inflammatory response. This inflammatory response can then affect our whole body and specifically our joints. Note that most of chronic disease is driven by uncontrolled or even low levels of inflammation in the body. A study in 2008 examined patients with rheumatoid arthritis. The study found that many of the participants had immune reactions related to specific foods including gliadin (a protein found in wheat that is related to gluten). I mention wheat specifically, because it is such a big part of the American diet. When I test patients and find that they are sensitive to wheat and more specifically gluten, I encourage them to remove these from their diet for a period of time to see if they notice a difference in their symptoms. Very frequently I see tremendous improvement in their health, including a reduction or elimination of pain and inflammation.

If you are suffering from chronic inflammation and more specifically autoimmune disease, it is very important to check your vitamin D levels and to test for gluten–associated antibodies and foods that are cross reactive (such as other grains and dairy to name a few) since they play a large role in inflammatory and autoimmune processes.

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Cleanse Your Body, Lose The Weight- A new class!

January 6th, 2013

With all the excesses of the holidays, are you feeling like you need a little support or even a good framework to get you back on track with healthy eating and lifestyle?
Join David Gaynes, L.Ac. for a short class which will give you tools and techniques for cleansing, to reset your system, lose the accumulated weight and get your body and mind feeling vibrant and full of health.

Effects of cleansing and purification include

 Jumpstarting Weight Loss
Decreasing Aches & Pains
Decreasing Fluid Retention
Reducing Allergies
Reducing Body Fat
Eliminating Headaches
Restoring Energy

Tuesday, January 8 or Thursday, January 17 @ 7:00 PM
Please reserve your space- info@sbtotalhealth.com or 805-682-6492
9 East Mission St. in Santa Barbara

Fall Total Health Tip

November 6th, 2012

I, like so many overscheduled parents, appreciate the “respite” that comes when the kids go back to school. However a feeling of trepidation sets in with the onset of cold and flu season. Starting with Halloween and continuing through the holidays, the deluge of sweets and sugary delights, accompanied by a change in the weather, can send our immune system back on vacation. Patients often ask me what I do at home for myself and my family during this season, so I’ll share some of our personal practices with you so that you too can stay as healthy as possible.

The number one preventive action is to eat a clean, as close-to-the-source diet as possible and specifically, cut out any excess sugar. Four teaspoons of sugar (the amount in 1/2 can of soda) significantly decreases the effectiveness of your immune system for up to four hours. So, if you think about the massive sugar increase that typically begins to happen at this time of year (and many people are on a continual “drip” of sweets) the immune system is in a constant state of stress. Throw in a quick exposure to all of the bugs “shared” in the office and the classroom and you’ve got a recipe for the perfect storm.

The second is an addition to the hackneyed ol’ adage “Wash your hands!”  Washing is very important, but what it comes down to, is not putting those little buggies anywhere near your mucous membranes. Try to become aware of how much you actually touch your face and then train yourself out of the habit. Most people do this hundreds if not thousands of time each day giving those viruses a free ride.  Flu viruses are easily picked up on any hard surface and can be introduced to your system when you handle your food, so it’s important to wash and avoid touching your face.

Third, in my family I don’t like to take any chances so we do some active immune building. One of my favorites for prevention is Echinacea. The root is the part of the plant that contains the most concentrated and effective of the active ingredients responsible for modulating the immune system. To see whether the brand you are buying will be effective, place a bit on your tongue. If your tongue is not tingling or feeling partially numb, chances are that it will not be as effective. I carry a brand of Echinacea in the clinic which is tested for pharmaceutical consistency so I know I’m giving my patients and family the product which is going to get the job done.

As a last note, sometimes, in spite of all our efforts to maintain balance, the bugs do actually get in. If this is the case, Andrographis can significantly reduce the severity and duration of many infections by quickly ramping up your immune system. If I start to feel a tickle in my throat or a little sniffle, I’ll start taking Andrographis tablets right away. As with Echinacea, make sure that it has a significant effect on your tongue to ensure that it contains enough of the active ingredients.

I’d love to hear from you about your health concerns.  I may even address them in an upcoming newletter.   Email me at info@sbtotalhealth.

My greatest wishes to you for a healthy and joyous holiday season.   David

Free Lecture in September at Total Health

August 25th, 2011


BUILDING A STRONG IMMUNE SYSTEM FOR COLD AND FLU SEASON

Strengthen your digestive health as the root of your body’s immune system.

David will discuss:

Simple nutrition tips, formulas, herbs and home remedies that are effective.

Myths and truths about staying healthy this season.



TUESDAY, SEPTEMBER 13TH

7:00 PM

At The Maes Center for Total Health

9 East Mission Street, SB, 93101


rsvp: elizabethgaynes@sbtotalhealth.com or 805-682-6492

Athletic Nutrition

September 11th, 2010

Here are some notes from the lecture I gave this morning to Moms in Motion athletes preparing for the Carpinteria Triathalon.  Let me know if you try out these tips and how they work for you!  Best wishes, David

When it comes to athletic performance, there are many general rules and guidelines when it comes to what to eat, quantity and when to eat it. You will find that there are a whole range of practices. Some work for certain individuals and others do not. In sum, it’s a highly individual experience. The key is to play with all the variables. The ultimate test is how you feel. Give yourself enough time to figure out what works for you before race day and when you do, stick with it.

3 Phases of Athletic Nutrition:

Pre Event

Load up on the carbs the day before. This will increase your stores of glycogen in your muscles and liver (which is the fuel that runs your body). Instead of the usual white pasta and bagels, try and stick with whole foods/whole grains. Consider a bowl of steamed Quinoa (full of protein also) or if you don’t like to vary from your bowl of oatmeal, you might want to switch to the Irish steel cut oats. They contain much more fiber and beneficial nutrients than the plain rolled oats do not have. Also be sure that you are really hydrating your body a few days before the race. Shoot for at least the 8 glass rule and I’m sorry, coffee and sodas don’t count.

The morning of the race get up early enough to have a good breakfast and allow it to digest fully. Ideally, for a solid meal, try and leave 2 hours before the race. A liquid meal will require less time. The last thing you want to deal with is a bunch of food churning around in your stomach distracting you while you are trying to focus on your event. I think that the more you can move toward liquid meals the better and the closer you get to the event, the smaller the meal should be. Smoothies fit the bill nicely and you can include protein, carbs and fat. Err on the side of carbs with a little protein to balance it out. One of the better forms of protein to use is whey. It’s easily digestible and has a lot of benefit for the immune system as well. Try and get a raw form if you can. Standard Process (only available through practitioners) makes an excellent whey called Whey Pro. If you want to add some fat, try raw coconut oil. You’ll have to chip it out of the container as it’s solid at room temperature, but it’s an excellent form of fat as it doesn’t require a lot of processing by your body to make it available for energy. It’s also very beneficial for the immune system.

The Event

If your race is an hour or less, you can probably do without hydrating during the event. For more than an hour, many suggest consuming some calories every 45 minutes or so. You want to avoid emptying your glycogen stores, also known as “bonking.” Usually a carbohydrate rich snack will do it. The gels and goos are popular now and it’s probably not too terrible if they are used only once in a while. However, if they are a regular part of your training routine, you might want to try making your own healthier version. I have had clients take a small bag of dates with them which seems to work well, but if you are into the gel idea try making your own. Try blending 2-3 dates (I like medjool because they are so meaty) with a little orange/lemon/lime juice,  a bit of agave, vanilla to taste and some Celtic or Himalayan sea salt. Play with the consistency and then add it to a gel flask. You can also try adding a bit of the coconut oil I mentioned before because of it’s quickly available energy.

Other things that you can play with to see if they help your endurance:

Chia Seeds: Apparently the Mayan translation of Chia is “Strength.” The Tarahumara Indians of Mexico who are known for their 50-100 mile runs are regular consumers of Chia seeds.   They are packed with minerals and essential fatty acids. A drink or gel can be made using Chia, lemon/lime juice, agave and water. They form their own gel as they are very hydrophillic meaning that they readily absorb water.  Some sports medicine specialists advise consuming fluids with low osmolality (a measure of the amount of dissolved solids in the fluid) because it’s easier to absorb the fluid once in the stomach. Again, you can try it during a workout or make a drink of it to be consumed before the workout.

Wheat germ oil is another product worth trying. The oil is rich in a compound called octosonol which can help with muscle strength and endurance as well as lead to faster and stronger muscle contractions.  I know some cyclists who will pop a few gel caps of wheat germ oil during rides when they begin to feel the muscular fatigue and they claim it really helps.

I am not a big fan of sports drink as I prefer to make my own, but one thing that I add to my water bottle is a squirt of pre-ionized trace minerals. The pre-ionization removes an extra biochemical step from your body’s “to-do” list, making them really easy to absorb and giving you a slight nutritional edge. I use a brand called “Spectra Min” which are made by the Energetix company (available through my office).

Recovery

Once you have finished the event, it’s time to recover and rebuild your body. There is considerable breakdown and stress that your body undergoes during endurance events as well as during training. The faster your body is able to repair itself, the quicker you will improve.  So the key is providing plenty of nutrient rich raw materials for the rebuilding process as soon as possible. One of the first things to concentrate on is providing quick protein. Most serious athletes suggest that a good protein supplement be consumed within 20 minutes of finishing a workout/training session in order to maximize the repair process.  I default to the protein smoothie with fruit, whey protein and some coconut or flax oil added to round it out.  With all the added respiration that occurs during exercise, a lot of oxidation occurs in the body.  Eating anti-oxidant rich foods such as berries, citrus, broccoli, tomatoes and garlic is very important. Organic foods tend to have higher nutrient content than commercial produce so if you are taking the time to prepare good food you might want to think about going organic. Lastly, don’t forget to adequately rehydrate your body. As a general rule, drink (better in small sips) at least 2-3 cups of water for every pound of weight that is lost during an event.

To your great health and success!

Is Your Sweet Tooth Killing You?

August 27th, 2010

Join us in September as we continue our FREE Total Health lecture series.

This discussion will help you to navigate the world of sweet.  From high fructose corn syrup to stevia, we’ll examine what is really damaging to your body and which are acceptable and even beneficial sources of sweetness in your diet. We’ll look at artificial sweeteners and talk in more detail about the “low carb craze,” what are necessary carbs and which ones are better left out from your diet. If you are confused by all the information and products out there or are just not sure what is right for you, join us for an engaging hour of food, fun and your optimal health.

TOTAL HEALTH FREE LECTURE SERIES
Wednesday, September 15th
7pm
Total Health (in the Maes Center)
9 East Mission Street
Santa Barbara, CA 93101

Feel free to forward this invitation to friends and family.  Please let us know if you will be joining us.  Space is limited and we will keep a waiting list after spaces have been filled.

Call or email Elizabeth to rsvp: 805-682-6492, or elizabethgaynes@sbtotalhealth.com.

The Power of Fish!

August 3rd, 2010

If you ever read the news or any sort of health magazine, you have undoubtedly heard about the benefits of fish oil. To recap (and maybe add a few):

1. Fish is a great source of protein that is easily digestible and like other forms of animal protein, the more fat in the fish the better it is for us.

2. DHA, one of the very beneficial components of fish oil, is a necessary nutrient for human health.  In scientific studies, DHA in adequate dosages has been show to arrest the progression of Alzheimer’s disease and dementia. If you want a smart kid, supplementing with fish oil rich in DHA is a great way to stack the cards in favor your child’s intelligence.

3. Fish oil has a profoundly beneficial effect on the cardiovascular system by improving the ratios of HDL and LDL.

4. It also significantly improves the function of the eyes.

I am a big fan of having variety in the diet. I think it gives us the greatest opportunity to include many different types of nutrients in our diet.  Getting stuck in a food rut and consuming basically the same diet day in and day out can be a nutritional disaster if the components of your diet are not really well rounded.  Because of it’s price and availability, for many of us our default protein source is poultry, mainly chicken.  Yes, it’s a good form of protein, but consider the variety principle.  Fish on a semi-regular basis is a good way to switch up your diet and living in close proximity to the ocean give us easy access to a fresh bounty on a regular basis.

Concerned about the mercury content of fish? Certain varieties of fish contain more mercury than others. Check out  ewg.org for a list of fish that’s safer to eat.

There are, however, a number of ways that you can help keep the mercury from being absorbed into your body. Mercury is considered a heavy metal and is a potent neurotoxin. It  can be very detrimental to human health. If your body is flush with with minerals, it makes it more difficult for mercury to bind to human tissues as it competes with other minerals for binding sites. If your body is looking for minerals because it’s deficient, it will take the next closest thing….another metal. So start by making sure that your are getting a good source of minerals. Organic leafy greens are a rich source of these minerals. Chlorella is a type of algae and is sold as a food supplement. It has been shown to bind with and aid the removal of toxic metals from the body. Cilantro will also help to remove mercury and other metals from nervous system tissue. Garlic, while not specifically acting on the metals, will help the body to detoxify by moving toxins out of the body especially through the kidneys. Lemon juice which will neutralize the fishy smell in fish also seems to have a beneficial effect on keeping the toxic metals out of the body.

If you have questions about sources for chlorella or you are wondering if heavy metals may be affecting your system, feel free to give me a ring or e-mail me.

To your good health!

David

Quinoa Salad

June 4th, 2010

Here is the basic recipe for the Quinoa Salad that I prepared for the nutrition lectures in May.  Enjoy!!  I’d love to hear how this goes for you…

Elizabeth’s Quinoa Salad

3 cups quinoa

1 32-oz container of vegetable stock

1 1/2 cups water

Combine ingredients and prepare as you would rice.  Bring to a boil and then simmer until the kernels are tender (or prepare in a rice cooker).

Let the quinoa cool and in the meantime…

Sauté gently:

2 shallots, chopped

2 zuccini, diced

pinch of sea salt and garlic powder

Chop:

1 red pepper

1 large handful of flat parsley, leaves only

½ cup of sundried tomatoes in oil

½ cup of artichoke hearts in water or oil

½ or 1/4 of a red onion finely diced

Add all of this to the cooled quinoa.

Toss with dressing:

¼ cup good quality organic olive oil

1/8 cup white balsamic vinegar (or apple cider vinegar)

juice of a whole lemon

sea salt to taste

Optional add-ins to your taste:

Feta

Garbanzo beans

Chopped sardines

Tuna

Chopped hard boiled egg

Olives (esp Kalamata or Spanish)

Fresh or dried spices such as Basil or Oregano

Food Labels – The Real Scoop

May 27th, 2010

For those of you who missed David’s lecture on Reading Labels, here are the notes.  We are planning to repeat this lecture due to popular demand.  In the meantime…

Total Health Series – Reading Food Labels

Food processing and chemical additives have been created to increase the shelf life of food. This technology is great for business, but in most cases it is detrimental to your long term health and longevity. You are in control of what you consume.  Here are some guidelines when shopping for foods for you and your family.

  1. As a basic rule of thumb, consume real, whole food with as little processing as possible.  This will contain the greatest amount of nutrient in which to support your health and vitality.
  2. If it lasts more than week or two sitting out on your countertop without spoiling, you probably don’t want to eat it.
  3. Just because a company says it is good for you doesn’t make it so.
  4. Be extremely wary of foods that say, “low fat,” “sugar free,” “natural.”
  5. Funky fats: Many packaged foods contain fats/oils that are heated to high temperature. These heated fats can create major free radicals, cardiovascular problems and cancer promoting effects on the body. Be especially aware of any hydrogenated/partially hydrogenated oils. These have been transformed to extend shelf life without becoming rancid, however they are very dangerous for the body.
  6. Carbohydrate: Watch out for anything that contains white flour or “enriched” in the first 4-5 ingredients.  Look for “Whole Grain” ingredients as the first ingredient in any grain based product.

Avoid refined sugar and artificial sweeteners: high fructose corn syrup,  sucrose, glucose, dextrose, fructose, maltose, turbinado brown, sugar,  dextrin, maltodextrin, invert sugar, caramel, agave syrup.  Caution wth Fruit Juice Concentrate. It is usually sugar refined from fruit.

Better sources: (in small amts only) local raw honey, pure maple syrup, fresh or  dried fruits, date sugar, brown rice syrup, fig sugar, blackstrap molasses, stevia

  1. Watch out for preservatives in cured meats such as nitrates/nitrites: These are carcinogenic. Generally if you can’t pronounce it, or it doesn’t sound like food, it was probably synthesized in a laboratory rather than coming from mother nature.
  2. Be careful with synthetic flavorings: MSG is not just used in Chinese food. It goes by other names such as: hydrolized vegetable protein, vegetable protein extract, autolyzed plant protein, sodium  caseinate, textured protein, yeast extract, autolyzed yeast.
  3. Often a product will say it’s organic, but the whole product will not necessarily be organic.  Look at each ingredient.

David Gaynes    Total Health    805-682-6492     www.sbtotalhealth.com