Good Health: Naturopathic Medicine
Author: anonymous
1/22/10
I
have developed a sincere appreciation for the field of Naturopathic Medicine and the doctors who practice it. Naturopathic doctors combine
the healing properties of nature with modern medicine. An alternative
to conventional care, Naturopathic physicians focus on preventative
care as well as getting to the root problem of illness. In a comprehensive
and holistic way, they help patients maintain or restore quality health.
While Naturopathic doctors often become part of a person’s health
or medical treatment team when conventional medicine has not helped
or addressed problems to the fullest capacity, the extent to which they
are capable of providing health assistance goes much further than treating
the sick or those with complex health problems. A major asset
to this growing health care field is the ability to promote individual
good health through an emphasis on diet, exercise, vitamins and minerals,
and the body’s natural capacity to properly function and heal itself.
For these reasons, Naturopathic medicine is a health option that should
be seriously considered by all.
While
the makeup of Naturopathic medicine and their physicians are extraordinary
on their own, conceptual ideas and background knowledge take a back
seat to how individual lives are changed by this effective practice.
I am one of many patients who have seen naturopathic medicine shape
my health in a positive way. Because of a few chronic ailments
that lowered my quality of life and my body’s ability to function
as it was made to, I have had to seek much medical support in both traditional
and complementary ways as a teen and young adult. A woman on a mission,
I never gave up my belief that some, if not all of my complex health
issues could be dealt with more successfully if treated on a more holistic
level. While there was and is some merit to using allopathic medicine
at times, I knew that to actually improve my symptoms and dysfunction
before they snowballed even further, I needed to find a more comprehensive
approach.
My
decision to begin seeking the care of Dr. Jennifer Kaumeyer, NMD, was
one of the best medical choices I have made. Six months after
starting care with her, I have improved significantly regarding many
long-term issues, and am hopeful that my continued care with her will
be a continued success as we continue to work for the benefit of my
wellbeing.
In
my specific case, dealing with issues like chronic pain, long-standing
intestinal problems, and hormonal imbalances put a real burden on my
daily life. Not only did I desperately want to resolve these issues,
but I also wanted to find a doctor who listened and allowed me to offer
my findings, background, and personal knowledge in order for the uniqueness
of my individual situation to produce the specific treatment I needed.
I found that with Dr. Kaumeyer, she humbly yet firmly uses her knowledge
and wisdom to treat patients while still treating them with empathy
and respecting the humanity in their struggles.
I
can say with an utmost sincerity and fondness of heart that Dr. Kaumeyer
sets the bar for high for what everyone only dreams of in a health care
professional. Her warm, inviting, and responsive demeanor, coupled with
her sharpness and insight, make her character and abilities as a physician
stand out. Like all practicing Naturopathic doctors, she received rigorous
training through her bachelor of science in biology and doctorate from
an accredited school. She became licensed before beginning her health
care profession and now uses her comprehensive background to treat what
I have found to be nearly every health issue imaginable.
While
some may find limitations with somewhat of a higher than normal financial
obligation to achieve care from a Naturopathic doctor, it is important
to remember that their time spent with patients and personal touch make
up for this and easily bring value to the experience. Personally,
even with my financial burdens, I have found a way to continue seeing
Dr. Kaumeyer. She is flexible in working with me by spreading
out visits, and yet, she continues to recommend what is best for my
care. Speaking from someone who has known what it was like to be without
good health, I gladly hurdle financial barriers because I trust the
care I receive, and know how beneficial it is in the long run.
During
my time with Dr. Kaumeyer in the past six months, we have peeled back
many layers of my complicated assortment of symptoms, and I have begun
seeing changes in my health on a measurable level. My gastrointestinal
problems have dramatically improved through her careful dosage of supplements
and herbs my body needed. She only prescribed what was necessary after
thoroughly investigating my core issues. To do this, she had many
questions about my previous medical history, studied my blood work,
and even asked me to keep a two week food log. We had real dialogue
about my health problems, what worked for me in the past and what effects
my poor digestion had on my body as a whole.
Within
these few short months of working with her, I have felt my digestive
system get stronger and noticed a significant change in my inflammation
and irritated intestines. I have stopped having reactions to everything
I eat, and any residual symptoms or flare ups I have I acknowledge are
due to issues we still have to work through. Even if things are not
always fast when you are using natural methods, I have faith in the
process. For example, her recommendations for me to take high quality
digestive enzymes, specific vitamins due to some of my deficiencies,
and gut-healing herbs have entirely changed the makeup of my digestive
track. While this was not an overnight process, with time and
understanding of how my body was healing, I have been pleased at the
outcome.
In
the end, the kind of care people give their bodies will remarkably shape
their futures. Whether a chronic problem or a preventative method
for later in life, I have found Dr. Kaumeyer to be someone I get excited
about seeing to improve my health. Depending on a person’s individual
situation, she could be part of a health care team or as a stand-alone
physician, but either way, her services are worth trying. For
me, they are worth trying again and again and again. Nine steps to weight loss that is healthy, effective, and lasting 3/2/09
Creating a healthy, lean body depends on how well each person’s body copes with the demands made on it. This is highly individual: what works for you may not work for your friend, but the important thing is that you understand what works for you.
To understand this, you need to know that almost every major system in your body relates to your metabolism and your ability to lose weight and keep it off, specifically your central nervous, limbic, thyroid, endocrine, digestive and immune systems. Parts of your metabolic blueprint are genetically predisposed, while others are highly influenced by your nutrition, emotional state, stress level and lifestyle.
So this means you need to get healthy on all these levels before you can lose those stubborn pounds. Think of it this way. Let’s say your body is like a garden and weight loss is the precious rose plant you’ve been cultivating that just won’t bloom. You’ve sprayed it and pruned it and applied Miracle-Gro, and even though you’ve seen a few buds, the darned thing still won’t blossom — in fact, it’s withering. Then one day you read a book about organic gardening and you begin to pay more attention to the whole plant, not just its flower. So treat yourself like that precious rose and begin to pay some loving attention.
The first place to start is your expectations, including your self-image — because no matter how much someone tells it to, a red rose can’t naturally bloom yellow... and shouldn’t have to!
The second step is asking the question, what kind of eater are you? Some men and women simply can’t begin to take the necessary measures to heal their physiology without first addressing their emotional attachment to food. Once you have a clear idea of how you eat, you can begin to peel back another layer to understand why.
Third, we have to address your appetite and metabolism. Healthy leanness results from burning fat and building muscle. The key processes of a functioning metabolism on the macro level include digestion and elimination and on the micro level involve various forms of cellular “work,” such as membrane repair, cell division and endocrine function. A well-functioning metabolism has three jobs: 1) to convert energy from the food we eat into work and heat (on both a cellular and a muscular level); 2) to eliminate any toxins or unnecessary nutrients in the form of waste; and 3) to store glucose in the form of glycogen and extra energy as fat for future use. All of these functions are interrelated and interdependent; one cannot function properly without the support of the other two. And as research increasingly shows, our nutrition serves as the backstop for the whole game. That’s why the saying “you are what you eat” is no joke.
A well-functioning metabolism is supported by regular, good nutrition. No matter how often you hear that “a calorie is a calorie,” it is just not that simple: what, when, and how you eat do matter. And nothing shuts down metabolism faster than starvation and deprivation. Your body immediately switches into hoarding mode: conserving fat and burning the liver’s glycogen reserves for energy. Once the reserves of glycogen are depleted, your brain sends out intense hunger signals that will not be denied. This is the source of so much failed yo-yo dieting and repeat weight gain.
The fourth step is to recognize the role hormones plays with weight gain. The major player in this scenario is insulin. Insulin is a primary hormone that is directly affected by your diet. It determines whether blood sugar gets used right away for immediate energy or stored as fat instead. Any disruption in the insulin-regulating mechanism, such as insulin resistance, has an instant effect on some of the lesser metabolic hormones such as leptin and Ghrelin. Human growth hormone (hGH) and DHEA are steroid hormones that play a role in ramping up metabolic function. Chronically high or low levels of cortisol, the stress hormone secreted by the adrenal can lead to a higher percentage of fat accumulation — especially around the abdomen. Adrenal fatigue, a very common condition in women, is associated with static high levels of cortisol and can lead to intense cravings and binge eating. The simple significance of this is that no diet will succeed if you are under tremendous stress — no matter what you do. A simple saliva test can reveal whether cortisol levels are in line.
And let’s not forget estrogen, progesterone, and testosterone. An imbalance in the ratio between estrogen and progesterone triggers cravings, as anyone who is familiar with premenstrual binges can attest. Add the negative effects of too much cortisol and you begin to understand why women accumulate abdominal fat during perimenopause. If a woman is testosterone deficient, which can occur with poor nutrition or during perimenopause, she lacks the ability to build muscle mass no matter how much she works out.
And finally, the infamous thyroid hormones may also be playing a lead role in your unique physiology. Women often ask me if recent weight gain is due to a thyroid imbalance. But very often, it is an imbalance between other hormones that is affecting the thyroid.
The final steps will be posted next month- or attend my lecture 3/18 at The Center: Natural Health Specialist
Fuel Sources During Exercise 1/29/09
Since professional athletes can eat so many calories, and need to eat so many, they can be lax with the quality of their diet, as they won’t gain weight eating burgers and fries and a bunch of sugared energy bars. However, there is more than weight to be concerned with when it comes to an athlete’s diet. If the athlete does not intake enough healthy nutritious foods, his or her performance will suffer and eventually lead towards injury and a long, difficult recovery.
At rest and during normal activities fats contribute 80-90% of our energy; carbohydrates provide 5-18% and protein 2-5%. During exercise there are four major endogenous sources of energy: Muscle carbohydrate stores (glycogen), blood sugar, blood fatty acids, and intramuscular triacylglycerols. The extent to which these substrates contribute energy for exercise depends on the intensity and duration of exercise, the level of exercise training, the initial muscle glycogen levels, and supplementation with carbohydrates during exercise.
Protein
Protein is used as an energy source if calories are insufficient. But, with sufficient calories, the break down of amino acids (the building blocks of proteins) contributes only minimally to the total amount of energy used by working muscles. When a person begins a moderate endurance exercise program, they initially lose more protein than ingest that corrects itself within 2-3 weeks without dietary intervention. In order to promote increases in muscle size (hypertrophy) and increase in strength, it is an absolute requirement that athletes be in a positive nitrogen status (getting more protein in than you are using up). Ingesting more protein than needed, however, does not lead to increased protein synthesis over a certain level and too much protein can result in dehydration, loss of urinary calcium, and stress on the kidneys and liver. Recommended protein intake is .8-2 gm protein/kg body weight per day or 12-20% of total energy intake.
TABLE OF PROTEIN INTAKE RECOMMENDATIONS FOR PHYSICAL ACTIVITY
BW in lbs/kg 0.8 g/kg RDA 0.9 g/kg Light 1.0g/kg Mod Exercise 1.2 g/kg Mod/Heavy 1.4 g/kg Heavy
110 lbs (50 kg) 40 gm 45 gm 50 gm 60 gm 70 gm
130 lbs (59 kg) 47 gm 53 gm 59 gm 71 gm 83 gm
150 lbs 54 gm 61 gm 68 gm 82 gm 95 gm
170 lbs (77 kg) 62 gm 70 gm 77 gm 92 gm 108 gm
190 lbs (86 kg) 60 gm 77 gm 86 gm 103 gm 120 gm
210 lbs (95 kg) 76 gm 86 gm 95 gm 114 gm 133 gm
230 lbs (105 kg) 84 gm 94 gm 105 gm 125 gm 146 gm
Fat
Fat is the major fuel for light to moderate intensity exercise, such as jogging, hiking, dance, cycling, and recreational swimming. Half of the energy for these activities comes from the aerobic (using oxygen) breakdown of muscle sugar stores (glycogen) and the other half comes from circulating blood sugar and fatty acids. It is recommended that athletes consume 20-30% of calories as fat. The fats that need to be focused on are the “good” fats such as the Essential fatty acids (EPA, DHA) in fish, flax, and avocados, olive oil as well as typical meat/dairy fats. Intake of Trans fatty acids (from partially hydrogenated oils) should be avoided entirely and saturated fats should be limited but not completely restricted.
Carbohydrates
Carbohydrates are the main source of fuel for athletes especially those participating in endurance sports. It is more beneficial to eat a low glycemic carbohydrate (oatmeal, yams, brown rice, 100% whole grains) meal 3-4 hours before exercising or athletic competition. A high glycemic carbohydrate meal (refined sugars in soda, candy, cake, muffins, white bread, Gatorade) will result in a rapid release of insulin and ultimately a reduction in blood sugar, suppressed release of fatty acids from fat stores, and inhibition of liver glycogen breakdown. Carbohydrate intake during intense exercise should average 25-30 gm/30 minutes of activity. Carbohydrate solution should not exceed 6-8%; otherwise the athlete may experience cramps, nausea, and diarrhea. (To determine the concentration in a sports drink, the grams of carbs in a serving is divided by the weight of the serving of the drink, which is usually 240gm) Post-exercise it is important for the individual to restore muscle glycogen or carbohydrate stores by eating a source of carbohydrate mixed with a small amount of protein. (Refined carbohydrates work best at this time- small baked potato, yogurt, or Gatorade). For the average exerciser this is not a crucial step and is in fact where a lot of people are mistaken when they start an exercise program. They tend to fuel themselves more than they actually need and end up gaining weight.
Fluids
Water intake is a crucial part of our diet that is often overlooked due to its lack of “substance”. However, if the importance of a nutrient is judged by how long we can do without it, water ranks as the most important. A person can survive only eight to ten days without water, whereas it takes weeks or even months to die from a lack of food. Water circulates through our blood and lymphatic system, transporting oxygen and nutrients to cells and removing wastes through urine and sweat. Water also maintains the natural balance between dissolved salts and water inside and outside of cells. Our joints and soft tissues depend on the cushioning that water provides for them. While water has no caloric value and therefore is not an energy source, without it in our diets we could not digest or absorb the foods we eat or eliminate the body’s digestive waste.
Water absorption is maximized when sugar concentrations range from 1-3 %. (Again, to determine this the grams of carbs in a serving is divided by the weight of the serving of the drink, which is usually 240gm) It is also necessary to have sodium for sugar to be absorbed. Water rehydration alone in endurance athletes (over 60minutes of activity) is not as efficient and too much dilutes the blood rapidly, increases its volume and stimulates urine output. Blood dilution lowers both sodium and the volume-dependent part of the thirst drive (making one less thirsty). Sufficient amounts of electrolytes need to be ingested with the water replacement in endurance athletes. After one hour of intense exercise, sports drinks or something similar are highly recommended that contain electrolytes in a good proportion.
Vitamins and Minerals
Strenuous exercise can produce free radicals that cause damage to all of our cells. Antioxidants such as beta-carotene, Vit E, and Vit C all decrease the free radical damage, improve recovery time, decrease muscle damage and help with immune response. Some common nutrient deficiencies/ health problems athletes are at risk for developing include the following:
1. The B vitamins (thiamine, riboflavin, niacin, pyridoxine, pantothenic acid, folate, B12) - The increase energy metabolism seen with athletes creates a need for more of the B vitamins that serve as helpers in the energy production cycle
2. Iron deficiency anemia is not frequently seen among athletes but suboptimal iron stores are relatively common. Athletes at risk are the rapidly growing male adolescent, the female athlete with heavy menstrual losses, the person who restricts energy intake (wrestlers, dancers, young girls in general), the distance runners who have increased GI iron loss, and those training heavily in hot climates with heavy sweating
3. Osteoporosis- can become a problem in females who exercise strenuously enough and stop having menstral cycles (aka amenorrhea). Low estrogen associated with this can inhibit calcium absorption from the gut.
4. Intense and lengthy exercise can also create elevated cortisol (our “stress” hormone secreted from the adrenal glands) which among several things decreases the mucous lining of gut, lungs, and bladder which houses crucial immune cells (secretory IgA). This decrease in immunity can cause the following problems:
a. Food allergies and asthma,
b. Runners “Trots”,
c. Higher susceptibility to microbial imbalances or dysbiosis,
d. Frequent colds and coughs
All of these can be treated or prevented by simple dietary interventions.
The role of hidden food allergies in chronic disease 1/19/09
Have you ever wondered whether the foods you are eating may be contributing to your health complaints and overall lack of well-being? Of course we know that lots of refined sugars, caffeine, alcohol and fried fatty foods are ‘bad’ for use and should be consumed in moderation. But what I’m referring to here are the ‘food allergies’ and more importantly ‘hidden food allergies’ that may be causing more harm to your body than you even realize. Let’s start with a few definitions. ‘Food allergy’ typically results in an immediate hypersensitivity reaction that can trigger acute asthma or anaphylaxis and in some cases can result in a life-or-death situation. These are the allergies that require timely intervention of Epinephrine. ‘Hidden food allergies’ or ‘food sensitivities’ can either result in immediate but more subtle reactions, or can frequently be delayed by hours or up to several days.
Clinical observation backed by scientific lab data has confirmed that the presence of hidden food allergies are commonly a cause or contributing factor for a wide range of chronic physical and emotional disorders. Chronic symptoms or conditions which frequently have allergic components include the following: fatigue, migraines, persistent headaches, irritable bowel syndrome, gallbladder dysfunction, arthritis (rheumatoid and/or osteoarthritis), lupus, asthma, rhinitis, eczema, psoriasis, canker sores, recurrent infections (i.e. ear infections, sinusitis, post-nasal drip), anxiety, ADHD/ADD, autism, depression and PMS. Some symptoms may be very vague in presentation, such as lack of mental clarity or ‘brain fog’ after meals, inability to focus, difficulty sleeping, irritability, gas and bloating, constipation, diarrhea and in some cases may be a cause of unexplained weight gain.
The most common food sensitivities are: dairy, eggs, corn, wheat, peanuts and sugar. There are many ways to test for food sensitivities. In my opinion, the two most accurate methods are the ‘elimination challenge diet’ and ‘serum IgG testing’.
The elimination diet involves eliminating all potential food allergies (hypoallergenic diet) for a minimum of 4-6 weeks. Foods are then re-introduced one at a time (with 1-3 days in between). Ingestion of an offending food will result in a rapid and exaggerated reaction.
This is how the suspected or unsuspected allergens/intolerance are identified. The downside to the elimination diet is it can be very tedious and prove difficult for young children and adults with certain lifestyles.
The serum IgG testing method, involves a simple blood test where 90 or more foods are tested for reactivity against the immune elements collected in the blood sample. Results can take 2-3 weeks to process. The lab provides a multi-dimensional report, which demonstrates a clear ‘degree of reactivity’ or ‘severity of sensitivity’ to the foods being tested. This allows the patient and physician to determine which foods must be completely avoided and which foods can be consumed in moderation or in a rotational manner. This test can be costly, but it is quick, easy and very informative.
Once food sensitivities have been identified, I have my patients eliminate or avoid these foods for a period of time that is determined according to one’s severity of reaction(s). I then work with the patient over time to reduce reactivity to foods so that eventually, ingestion of the offending agent will not provoke such a severe reaction when consumed in moderation. The benefits of identifying and eliminating food intolerances are tremendous and many of my patients will say, “life-altering”. For children suffering with the ill-effects of food sensitivities, it can have a significant impact on their present and future well-being. The earlier the intervention, the better.
Raynaud's Disease 1/2/09
Many runners, especially women, have poor circulation while running, which often results in extremely cold hands. If the circulation is poor enough and the fingers or toes become discolored and very cold, it’s often diagnosed as a condition called Raynaud’s Disease. . This affects the blood vessels in the fingers and toes—mostly the fingers among runners. Raynaud’s Phenomenom is diagnosed when the symptoms are associated with other diseases such as Scleroderma , Rheumatoid Arthritis, and Lupus
What happens to runners with Raynaud's is the blood vessels in the fingers or toes get narrow as a response to cold temperatures. When this occurs after a few minutes of running in cold weather, the fingers or toes can turn white, then blue, and finally bright red.
When running, some sufferers are so susceptible to it they must wear gloves or mittens even in seemingly mild weather. Some women have it so severe they must wear light gloves even during the height of summer. And when they finish a run and grab a cold drink to hydrate, their fingers turn white and may tingle in response to the cold. Once the hands heat up again, their fingers return to normal.
The causes of Raynaud’s are varied. Many cases are the result of blood-vessel damage to the hands caused by working with heavy, vibrating tools, excessive typing or computer work, nerve damage, prior cases of frostbite, some drugs or inflammatory diseases that scar or plug blood vessels. In many cases the blood vessels in the hands are not the only damaged vessels in the body. Sometimes this can be an indicator of an underlying disorder in the body. If the blood vessels in the extremities are unhealthy think about the ones that are feeding all of your vital organs!
Normally, the body’s response to cold is to slow the loss of heat and preserve its core temperature. To maintain core temperature, blood vessels in the surface of the skin constrict and move blood from arteries near the surface to veins deeper in the body. That's what should happen.
But for runners who suffer from Raynaud’s, the blood vessels overreact to cold with sudden and intense spasms of the smaller blood vessels that supply blood to the fingers and toes. Then, the fingers or toes turn white and often blue because they aren’t getting enough oxygen-rich blood.
During such an attack, the fingers may get numb and lose all feeling. This condition will remain until the skin is warmed and when that happens, the fingers may throb and tingle. It can take 10 minutes to one hour after warming for the fingers or toes to recover their normal blood flow and return to normal color and feeling.
The key to treating the disease is prevention. Some doctors choose to treat this disorder with medications that may have unpleasant side effects. The good news is there are lots of diet and lifestyle modifications as well as supplements that can help build up the integrity of the blood vessels and prevent the attacks.
Some lifestyle modifications include:
How to prevent it:
1. Keep your hands and feet as warm as possible. This might seem obvious, but if you suffer from Raynaud’s you may have to wear two layers of gloves. Or socks over your gloves. Extra layers of socks are a must.
2. Use a commercial hand warmer in your gloves. Chemical hand warmers, such as small heating pouches, work well to keep your hands warm.
3. Always wear a hat. You lose so much heat through the scalp that it can hasten Raynaud’s. A hat traps the heat to help keep you warm longer.
4. Avoid the cold. If you suffer severe attacks, it’s probably a good idea to run on a treadmill in below freezing temperatures. Some runners who suffer from Raynaud’s have problems as warm as 50-55 degrees. So be aware of what temperature problems begin.
5. While running, exaggerate your arm movement. Swing your arms. Doing so, will send blood to your fingers.
6. Avoid second-hand smoke. The smoke from cigarettes causes the skin temperature to drop, which can lead to an attack.
7. Limit caffeine and cold medications. Excessive caffeine and some medications cause the blood vessels to narrow
By far the best prevention is getting rid of the cause by making sure you are getting the right nutrients. There are several vitamins, minerals, fatty acids, and botanicals that are well known for improving the symptoms of Raynaud’s. And, more than likely, the long-term deficiencies of these substances is what leads to the symptoms of not only Raynaud’s but also many other chronic diseases.
If you think you may be a victim of Raynaud’s Disease or want more information about Dr. Kaumeyer’s practice please visit her website www.NaturalHealthCareofNC.com or contact Dr. Kaumeyer directly at (480) 206-9548 or DrKaumeyer@gmail.com
CHOLESTEROL 1/9/09
So, the doctor says your cholesterol is too high. In these days of health-conscious America, the fear of cholesterol has almost become an obsession. What many people do not realize is that saturated fat is a more significant contributor to cholesterol levels than the actual cholesterol. Cholesterol is made by our own bodies and is necessary for it's function. Problems begin when the body has too much cholesterol, but there are many treatments to bring down cholesterol levels.
The human body manufactures 60 - 75% of its total cholesterol for its own use. The body uses cholesterol as glue to keep cell membranes from falling apart. It also is one of the building blocks for many of the body’s hormones such as estrogen, testosterone and cortisone. In the intestines, the cholesterol in bile breaks down fats and allows them to be absorbed into the body. High blood cholesterol levels seem to lead to the development of artery and heart diseases, but low cholesterol levels can be destructive to the body as well and are often seen in immune system problems such as cancer and AIDS. So it’s not that cholesterol is bad, but levels must be regulated for optimal body function.
In the lining of the larger arteries, excess cholesterol is deposited in pockets called plaques and later often replaced with calcium. This prevents the arteries from expanding and contracting normally, forcing the heart to work harder to pump blood through the body. Consequently, blood does not flow efficiently, limiting the nutrition and oxygen available to tissues and leading to a stroke, heart attack, high blood pressure and circulation problems in the legs and arms. Many studies have found that significantly lowering high cholesterol levels can actually reduce the size and number of plaques and lower the risk of heart attack and stroke. With diligence in changing dietary patterns, this process can be halted and even reversed.
When testing cholesterol levels, the doctor will take a blood sample and order a “lipid profile” which lists the proportions of a number of different fats in the blood. LDL’s and VLDL’s are the “bad guys” - proteins which carry cholesterol through the body and deposit the excess in our arteries. On the other hand, HDL’s are the “good guys” - they have been found to carry cholesterol from other sites in the body (including arteries) to the liver where they are made into bile or broken down and used by the body. The number that the doctor will most often give you is all the types added together - total cholesterol. The doctor also measures the triglycerides in the body, but high levels seem to correlate more highly with an increased risk of diabetes, than heart disease. Triglyceride levels are best lowered by removing sugar and other refined carbohydrates from the diet.
There is disagreement among various sources about the levels of LDL, VLDL and HDL that are considered optimal for health. Based on present research, we prefer total cholesterol to be between 150-180 dl/ml. HDL levels should be 1/3 to 1/2 the total cholesterol, and it is inversely related to heart disease. 60-74 mg/dl HDL is below average heart disease risk, and levels of 75 or greater indicate less of a risk and may even be protective. So these are numbers to aim for when undergoing a treatment plan. Remember, because 60-75% of the body’s cholesterol is produced
by the body, even with a cholesterol-free diet one could still be in the cardiovascular danger zone. In most cases however, a few changes in diet will significantly lower the blood cholesterol levels.
High levels of cholesterol are associated with many life-threatening diseases but there are a number of dietary measures that can lower and/or control levels. If periodic checks are made by a doctor and common-sense dietary changes are made as needed by the patient and kept up over time, atherosclerotic disease can be reduced and the problems it cause prevented and possibly even reversed.
SWEETENERS 1/15/09
Sweeteners are carbohydrates. Carbohydrates supply the body with the energy it requires to carry out activities and processes. Sweeteners come in many varieties. The body uses simple and complex sugars, which is what carbohydrates are. Simple sugars enter the blood stream faster while the others enter more slowly. The human body is meant to have more complex sugars which take time within the body to break down into simple sugars. In this way the body can have an even supply of energy, and the brain is protected since it needs an even supply of glucose. In addition, the pancreas is able to release digestive enzymes and insulin more slowly.
The best way to keep the body’s mechanisms for regulating blood sugar working effectively is to eat a diet of 55–65% grains, legumes, fruits, and vegetables. In this way you will be satisfying the body’s need for simple and complex sugars. You will be able to utilize all sugars listed below, although galactose and lactose are not necessary.
Simple sugarsThese include monosaccharides with one sugar molecule and disaccharides with two sugar molecules.
• Glucose/dextrose. Found in corn syrup, grape syrup, vegetables, honey.
• Fructose/levulose. Found in honey, fruits, vegetables.
• Galactose. A product formed when we digest lactose.
• Sucrose (glucose + fructose). Found in white sugar, maple syrup, sorghum, fruits, vegetables
• Lactose (glucose + galactose). Found in milk and milk products.
• Maltose (glucose + glucose). Found in sprouting grains, malt syrups.
Polysaccharides
Complex sugars/complex carbohydrates—many sugars in a chain.
• Found in starches, grains, legumes, vegetables.
SUPPLEMENTARY SWEETENERSHoney
Honey is made by bees, mainly from alfalfa, clover, and buckwheat. Uncooked it contains valuable trace minerals and enzymes. It has a mild to strong taste. Although many of the medicinal properties of honey are removed in heating, in baking you can substitute 1/2 to 3/4 cup honey for 1 cup sugar; decrease oven temperature by 25°, decrease liquid by 1/4 to 1/3 cup, and increase cooking time. Honey has good keeping qualities and doesn’t need to be kept in the refrigerator. Honey can contain compounds that are toxic to babies, and should be avoided before 2 years of age.
Molasses
Molasses is the original minimally refined juice from sugar cane rich in B vitamins, calcium, phosphorus, and iron. It comes in several qualities: Light is the first extraction of sugar crystals and is the sweetest. Medium is the second extraction and is moderately sweet. Blackstrap is the third extraction, which is the best and is aromatic and less sweet. It is the blackstrap that contains the most nutrients. It is used as a nutritional supplement added to milk and blender drinks. It can also be used in beans and baked well by substituting 1/4 cup molasses and 1/2 cup honey for 1 cup sugar.
Dried cane juice
This is a completely unrefined product that contains a number of trace minerals. Its taste is similar to brown sugar, and can be substituted directly for sugar in baking. Some brands are organic.
Maple
Maple syrup is from the maple tree. It is about 60% sucrose and has lots of minerals. It is expensive but good in yogurt, salad dressings, pancakes, and muffins. You can substitute it in baking similarly to honey. Maple sugar is a dry form that can work well in baking, although it is very expensive.
Barley malt
Barley malt is made from barley that has been soaked, sprouted, and cooked. It has a mild flavor and a dark color. It can be substituted as 1 1/2 cup malt for 1 cup sugar, which would produce a somewhat less sweet result. Use a bit of sugar or alternative sweetener to regain that sweetness.
Rice malt
Rice malt is made from rice that has been soaked, sprouted, and cooked. Macrobiotic cooks call this ame, which can also be made from wheat. Its use is similar to barley malt. It is good on cereal and in tea.
Amasake
Amasake is a thin creamy liquid made from fermented sweet rice. It can be used in baking as well as to drink in water. Consult macrobiotic cookbooks for recipes.
Sorghum
Made from the sorghum plant. It has a taste between honey and molasses. It can be substituted similarly to honey. Good on hot cereal.
Date sugar
Date sugar is ground dried dates. It is very sweet and has good mixing qualities.
Fruit juices
Apple juice and others can be substituted for liquid in both cooked and uncooked dishes. Frozen juice concentrates are half to two-thirds as sweet as honey. More concentrated fruit juice sweeteners made of pineapple, pear, and mixes are available; these are thick like honey and work well in baking.
Stevia
Stevia is a plant-derived sweetener that is many times sweeter than sugar, so a much smaller amount may be used. It also has a gentle effect on insulin levels, so blood sugar is not affected nearly as much as when table sugar is consumed.
SWEETENERS TO RESTRICTTurbinado sugar (“raw sugar”)
Light brown crystals separated from molasses in the first extraction. It is 95% sucrose.
White sugar
This is the refined turbinado sugar which has been further washed and whitened (everything from the cane or beet removed). it is 99.9% sucrose.
Brown sugar
This is white sugar with molasses added. it is 96% sucrose.
Confectioner’s sugar
This is white sugar pulverized to a powder with some cornstarch added.
Fructose
A highly refined fruit sugar that comes in liquid or crystal form. The liquid form is derived from corn syrup with enzymes added and then heated to separate fructose from glucose. Although this is a highly refined simple sugar with no nutrients, it is absorbed into the body rather slowly. It is also very sweet. Substitute 2/3 to 3/4 cup for 1 cup sugar, and decrease baking temperature by 25°.
Corn syrup
This is a highly refined sweetener made from corn, steamed and deodorized to produce the odorless, clear, tasteless (except for sweet) syrup. It is found in many processed foods, especially in pancake syrup.
Mannitol, Sorbitol, Saccharin, Xylitol, Aspartame/Nutrasweet.
These sweeteners are used to restrict calories in many processed foods.