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

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!

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.

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

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

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

1 large head broccoli cut lengthwise with stalks

1/3 head of cabbage

1 onion cut into rings

2 Tbsp of Bragg`s Amino Acids

1 Tbsp of chopped fresh ginger or powdered ginger.

The recipe goes like this:

-  1 bunch kale (washed and dried)

-   Whatever type of seasoning you like. (Can it be easier than that?)

If the center stems are large, remove them. Cut the remaining kale into bite size pieces. Toss with about a tablespoon of olive oil until the leaves are coated. Sprinkle with any of the following: Sea salt, pepper, cayenne, apple cider vinegar (about 1 tsp) or garlic powder. Spread the leaves out on a cookie sheet so that they are not overlapping. It is better if you can bake them for a longer time at a lower temperature. I use a convection oven at 180 degrees until they are really crispy. They should crunch like a potato chip… almost melting in your mouth. In my oven this takes a couple of hours, but in a standard oven it could take up to three hours.