Food for Healthy Teeth

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healthy teeth

What you eat and how often you eat play an important role in the health of your teeth and preventing cavities. Research shows that children who have healthy dietary practices are 44 percent less likely to exhibit severe dental caries in early childhood compared to children with poor diets.1 For adults, a healthy diet can protect tooth enamel and result in fewer trips to the dentist.

The moment you place food in your mouth, bacteria in the mouth turns sugars and carbohydrates from food into acids. These acids erode the enamel on teeth, starting the decay process. The more often you eat, the more you are exposing your teeth to the cycle of decay. To promote mouth and tooth health, pay attention to the types of foods you're eating.

Worst Foods for Teeth
Hard candies and mints, fruit "chews," dried fruit bits (except raisins), cookies, pretzels, and potato chips all have high sugar content that bacteria feeds on. Soda, sports drinks, sweetened coffee and tea contribute to the breakdown of enamel. Sugar-substitutes such as Splenda and aspartame don't react on teeth the same way as natural sugar, but these artificial sweeteners aren't a healthy staple for anyone's diet. Read food labels: Sugar-free does not always mean a food does not contain sugar; it may mean additional sugar has not been added. Many sugar-free products contain fructose, sucrose, maple or rice syrup, which can be just as bad for teeth.

Best Foods for Teeth
Chicken and lean meats, nuts, plain yogurt, and milk or almond milk all contain calcium and phosphorous, two nutrients thought to protect tooth enamel and to remineralize teeth. Other great food choices include leafy greens, fish, and eggs.

Hard, crunchy fruits and vegetables, such as apples, pears, carrots, and broccoli all have a high water content that stimulates saliva and helps wash away food particles and acid. However, citrus fruits and tomatoes are more acidic and should be eaten with other foods (e.g., a turkey sandwich with tomato slices; orange slices with a few almonds). When it comes to beverages, your best choice is water followed by unsweetened tea. And about those raisins ... the sweet, bite-sized raisin does not contain sucrose (table sugar), plus it is rich in phytochemicals that, in some studies, have been shown to affect the growth of bacteria associated with gum disease.

Resources

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Minerals for Your Health

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minerals

Minerals are important nutrients in your diet that help the body maintain good health and resist infection--including the mouth and teeth. Minerals are inorganic elements that come from the earth, soil, and water and are absorbed by plants. Animals and humans absorb minerals from the plants they eat.

There are two kinds of minerals--macrominerals and trace minerals--that your body uses within its cells for many different jobs. Macrominerals are required in larger amounts and are necessary for processes such as building bones, making hormones, contracting muscles, and regulating your heartbeat. They also play a role in brain function. Macrominerals include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. Trace minerals, including iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium, are needed in much smaller quantities.

Consuming too much or too little of any mineral can have negative effects on health. For most people in good health, a safe range for consumption of minerals has been established (see Resources). Personal variation comes into play depending on one's region, history of illness, and dietary restrictions.

Conventional wisdom dictates that the best way to get the minerals (and vitamins) your body needs is to eat a balanced diet that includes a wide variety of foods. However, recent research shows that while the vitamin content of food remains relatively stable over time, mineral content is becoming depleted. There are many reasons for this; erosion, farming practices, pollution, and even the way we cook can affect the nutrient density of both conventionally and organically harvested foods. Consequently, Dr. Bossio may recommend trace mineral supplementation even for someone eating the healthiest diet possible.

Resources
Bionutrient Food Association.
Human Performance Resource Center. "Food Sources of Minerals."
Recommended Intake and Functions of Minerals.

References

  • Coulston, A., C. Boushey, and M.G. Ferruzzi, eds. Nutrition in the Prevention and Treatment of Disease. Oxford: Academic Press, 2013.
  • Davis, D.R. "Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence?" HortScience 44, no. 1 (February 2009): 15-19.
  • Foundation for Alternative and Integrative Medicine. "Sustainable Agriculture and Nutrient Dense Foods." Accessed March 2015.
  • Kabata-Pendias, A. Trace Elements in Soils and Plants. Boca Raton: CRC Press, 2011.
  • Marler, J.B., and J. Wallin. "Human Health, the Nutritional Quality of Harvested Food and Sustainable Farming Systems." Nutrition Security Institute White Paper. Bellevue: WA, 2006.
  • Thomas, D. "A Study on the Mineral Depletion of the Foods Available to Us as a Nation over the Period 1940 to 1991." Nutrition and Health 17, no. 2 (April 2003): 85-115.

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Slow-Cooker Chicken Stock Bone Broth

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bone broth

I recommend organic chicken for the primary ingredient for this recipe. And, whenever possible, use organic or locally sourced produce for the other ingredients.

Yields: 3 quarts, Prep time: 20 minutes, Cook time: 14 hours 30 minutes

Ingredients:
3 pounds bone-in chicken parts and gizzards
12 cups filtered water
1 tablespoon apple cider vinegar
1 yellow onion, peeled and quartered
3 large carrots, cut into large dice
4 cloves garlic, smashed
2 stalks celery with leaves
2 bay leaves
1 teaspoon sea salt
1/2 teaspoon cracked black pepper
1 bunch fresh parsley

Preparation:

  1. Place the water and chicken parts in a slow cooker and cook on high for 2 hours. Skim off any foam from the surface and remove the chicken. Shred the meat off the bones, and set the meat aside. Return the bones to the pot.
  2. Reduce slow cooker to low. Add all the remaining ingredients, except the parsley, to the pot and cook on low for 12 hours or on high for 6 hours. Turn off the pot, skim the fat off the top, stir in the parsley, and cover for 30 minutes.
  3. Strain the broth through a fine-mesh sieve or cheesecloth. Store in the refrigerator or freezer for later use. Scoop off any solidified fat before using.

Image Attribution: paulista/bigstock.com
Source: Danielle Walker, AgainstAllGrain.com.

Annual Lyme Patient Conference and Health Fair

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When:  Tuesday, May 12, 2015, 6pm Health Fair, 7pm Speaker Presentation

Where: Western CT State University, Westside Campus Student Center, Danbury, CT

What:  Lyme disease specialist and author Dr. Richard Horowitz is the keynote speaker for the ninth annual Lyme disease patient conference entitled " Lyme Disease: Why Can't We Get Better? From Symptoms to Solutions."  Sponsored by Lyme Connection and the Ridgefield Lyme Disease Task Force.

Nature's Potent Healer: Neem (Azadirachta indicas)

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neem

The neem tree is a tropical evergreen native to India and Asia. For thousands of years, neem has been used in Ayurvedic medicine. Owing to its wide range of medicinal properties, it has attracted worldwide attention from allopathic, homeopathic, and integrative physicians and health researchers.

More than 140 compounds have been isolated from different parts of neem. All parts of the tree--bark, leaves, flowers, seeds, fruits, and roots can be used for the treatment of a variety of conditions. Medicinal applications of neem range from fever and inflammation to skin diseases and dental care. The leaf and bark, and their derivatives, have properties that demonstrate anti-inflammatory, anti-ulcer, antifungal, antibacterial, antiviral, antioxidant, and anticarcinogenic healing effects.

Neem remedies and neem-based products are appealing because they do not contain harsh chemicals and have varied uses for general health and well-being. Neem extracts are frequently found in shampoo, toothpaste, soap, cosmetics, insect repellent, lotions and creams, and pet shampoo.

Some of the common medicinal forms of neem are:

Extracts. High vitamin E content makes extracts effective in treating skin conditions such as eczema, psoriasis, acne, and skin allergies. They also have been found effective in eliminating bacterial and fungal infections. The leaf is the primary source for extracts.

Bark. The bark has potent antibacterial properties. It can be made into a fast-absorbing oil to treat recurrent skin conditions, skin infections, and wounds.

Twigs. For centuries in India, chewing young, soft branches has been useful for preventing cavities and gum disease. In the United States, neem toothpaste and other dental products are used in holistic dental care.

Seeds. Crushing the seeds of the fruit produces a potent oil that is predominantly used in insecticide and pesticide products. It is a safer alternative to products containing the chemical DEET. It is also a very good flea and tick repellant for animals. For people, the oil can be added to shampoos to soothe a dry, itchy scalp.

Where to find neem products:
Neem Tree Farms
Discover Neem
Pure Formulas Neem Toothpaste

Resources

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Oil Pulling

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oil pulling

Oil pulling, also known as "kavala" or "gundusha," is an ancient Ayurvedic dental technique that involves swishing a tablespoon of oil in your mouth on an empty stomach for around 20 minutes. This action is believed to draw out toxins in your body, primarily to improve oral health, but also to improve your overall health.

It may be an ancient health practice, but it is getting the attention of modern science. Recent studies show that oil pulling helps heal gingivitis, control plaque, and reduce microorganisms that cause bad breath. How? In a recent WebMD article, Jessica T. Emery, DMD, explains, "Most microorganisms inhabiting the mouth consist of a single cell. Cells are covered with a lipid, or fatty, membrane, which is the cell's skin. When these cells come into contact with oil, a fat, they naturally adhere to each other."

Incorporate Oil Pulling into Your Dental Health Routine. Oil pulling traditionally has used sesame oil, but sunflower and coconut oil are very good to use. Coconut oil in particular has the extra benefit of containing antimicrobial agents. It may also be more palatable for some people.

Start with five minutes a day; build up to 20 minutes daily. Swishing with oil is an unusual sensation--it will take some time to get used to it. Start with five minutes of daily swishing and increase by five minutes, over a few weeks.

Use small amounts of oil. You don't need a big mouthful for oil pulling to be beneficial. If you find you are swallowing oil (which you should not do), then spit it out and use a smaller amount.

Continue routine dental care. Oil pulling should not replace routine dental hygiene. Continue to brush, floss, and use mouthwash daily.

Resources

  • Singh, A., and B. Purohit. "Tooth Brushing, Oil Pulling, and Tissue Regeneration: A Review of Holistic Approaches to Oral Health." Journal of Ayurveda and Integrative Medicine 2, no. 2 (April 2011): 64-68. doi:10.4103/0975-9476.82525.
  • WebMD. "Should You Try Oil Pulling?" Reviewed June 4, 2014.

Image Attribution: B-D-S/bigstock.com

What Your Bowel Movements Reveal About Your Health

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bowel movement

Unless you're the parent of a toddler who has just mastered "going potty," poop is probably not a hot topic in your household. But the composition of what you deposit into the toilet has important implications for health. Did you know the features of fecal matter--such as the size, color, shape, odor, and consistency indicate how well the gastrointestinal (GI) tract is functioning? Those same features also provide clues about how your body is (or isn't) faring against threats of infection and more serious diseases like celiac disease, hepatitis, urinary tract infections, malabsorption disorders, inflammatory bowel disease, pancreatitis, and cancer.

To give you an idea of what healthy, normal stool looks like, check out the Bristol Stool Chart. The healthy range for fecal matter is of a consistency that is not too hard, not too soft, and mostly solid--as opposed to lumpy, pellet-like, or liquid. Normal stool color is in the light-to-medium brown range and is not offensively odorous. Also, bowel movements (BMs) should pass easily from your body to the toilet.

5 BMs that Require Medical Attention
Unless you are aware of dietary changes or a medication that could produce the following types of stool, it's advisable to seek medical attention if you observe the following changes in BMs.

bristol stool chart
  1. Stool that is hard to pass, requires straining, or is accompanied by abdominal pain.
  2. Black, tarry stool might indicate infection or GI bleeding, while bright red stool could indicate infection and/or bleeding in the GI tract or anus. Seek immediate medical attention.
  3. White, pale, or grey stool could indicate problems with the liver, bile ducts, or pancreas.
  4. Yellow stool could indicate serious infection or gallbladder problems.
  5. Mucus in the stool can indicate inflammation, infection, or even cancer.

How Often Should You Go?
How frequently you have a BM is important, too. And, what's typical for you may be different for other people in your family. For most people, from 1-2 daily BMs are considered the norm. No matter how often you poop, you should not have to strain or experience pain while excreting. Additionally, be aware that the appearance and frequency of BMs will vary based on what's in your diet, sleep and exercise patterns, hormonal changes, travel, stress, hydration level, medications or supplements you are taking, and exposure to toxins (from nicotine to industrial toxins).

How Low Should You Go?
There's also evidence that the position you take to evacuate the bowels has health implications for the physical structures of the GI tract. So much so that some scientists indicate sitting to poop is a contributing factor in the development of colon and pelvic diseases. Before potty training, young children squat to poop in their diapers--they don't sit. Yes, there's a difference between squatting and sitting. The modern toilet places the thighs at a 90-degree angle to the abdomen, whereas squatting has a much deeper angle that gives more motility to the intestinal muscles and organs. Evacuating the bowels is much easier on the body in the squatting versus seated position. Toilet position should be a consideration for everyone over the age of five, but is especially important for the elderly, the disabled, and individuals with compromised mobility.

You can learn more about proper toilet position in this video:
https://www.youtube.com/watch?v=5P8L0r4JVpo

Resources

Image Attribution: JavierBrosch/bigstock.com

Image Attribution: Kyle Thompson [GFDL (www.gnu.org/copyleft/fdl.html), CC-BY-SA-3.0 (http://creativecommons.org/licenses/by-sa/3.0/) or CC BY-SA 2.5-2.0-1.0 (http://creativecommons.org/licenses/by-sa/2.5-2.0-1.0)], via Wikimedia Commons

Power Up Your Gut with Fermented Foods

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fermented food

Fermented foods may be setting trends on The Huffington Post, but these nutrient-potent foods have been around for thousands of years in Japanese, Chinese, Indian, and German cultures. For people living without modern medicine and refrigeration, fermentation was a simple means of food preservation and a way to imbue foods with the health-enhancing properties of the live bacteria the gut needs to stay in balance. Fermented foods are a potent source of probiotics, which research has shown are essential to powering up the mucosal immune system in your digestive tract and producing antibodies to pathogens. Both are key to helping you maintain vibrant health.

You may not even realize just how many fermented foods you already enjoy in your diet (see list). Incorporate more of these probiotic powerhouses into meals, and put those good-for-you organisms back into action in your gut.

Fermented Foods Short List

  • Cultured Dairy: Yogurt, kefir, buttermilk, sour cream, some cheeses
  • Veggies: Beets, radishes, tomatoes, onions, garlic, kimchi, green beans, sauerkraut
  • Condiments fermented at home or commercially: ketchup, relish, salsa, chutney
  • Other: Miso, tempeh, tofu, soy sauce

Fermented Food Facts & Tips

  • All fermented foods must be kept cool to maintain the live cultures.
  • Food labels must be marked "fermented."
  • Fermented and "pasteurized" do not go together. Pasteurization kills live cultures.
  • Pickled is not the same as fermented (unless indicated on the label). Pickled foods are soaked in vinegar or brine.
  • Choose organic, non-GMO items or locally farmed products.
  • Start with small servings of fermented foods, one to two times a day.
  • Toss fermented veggies into salads; enjoy as a snack or as a side dish.
  • Add a spoonful or two to your morning smoothie (e.g., beets, kefir).

Food for Thought
Fermenting foods on your own may seem intimidating and difficult. Here are some resources and recipes for beginners and pros alike.

Resources

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Homemade Kimchi

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kimchi

Kimchi (aka kimchee or gimchi) is a traditional fermented Korean main dish made of vegetables with a variety of seasonings. It is often described as spicy and sour. There are hundreds of varieties of kimchi made from napa cabbage, radish, scallion, or cucumber as a main ingredient. In traditional preparation, kimchi is fermented in jars stored underground for months.

Ingredients:
Try turnips, okra, beans, eggplant, or other favorite vegetables that are in season.

  • 1 daikon radish or a few red radishes, sliced into half moons
  • 2 carrots, sliced into half moons
  • 2 green tomatoes or tomatillos, chopped
  • 1 medium onion (leeks, scallions, or shallots may be substituted, to taste)
  • 6 cloves garlic, peeled and chopped
  • 2 medium-size chile peppers (jalapeno for mild heat, habanero for more kick), chopped
  • 3 tablespoons freshly grated ginger
  • 1 tablespoon any brand Himalayan pink salt

Preparation:

  1. Mix all ingredients in a large bowl. "Massage" the mixture with your hands, grabbing handfuls and squeezing repeatedly until vegetables are wilted and excess water is squeezed out.
  2. Spoon kimchi mixture into a quart-size jar with a wide mouth. Pack tightly, pressing hard until brine rises; the vegetables must be submerged to avoid mold forming. Loosely cover jar with a lid.
  3. Allow kimchi to ferment at room temperature for about a week. Each day, press the mixture down to keep vegetables submerged in the brine. The longer it ferments, the more sour it becomes.

When kimchi has fermented to your taste, store in the refrigerator.

Image Attribution: Fudio/bigstock.com

Institute of Holistic Health Studies 12th Annual Holistic Health Fair

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When: Thursday, April 2, 11am-2pm.  

Where:  Warner Hall, Western Connecticut State University, Midtown Campus

What:  Dr. Bossio will be a participating exhibitor.  Come explore your options for wellness. Health and wellness assessments, Reiki, nutritional food, and more.  Meet a variety of local holistic health practitioners. 
 

Probiotics

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probiotics

With 80% of your immune system located in your gut, having balanced intestinal flora is a major factor in defending your body against disease. Balanced gastrointestinal (GI) flora is critical to the functioning of the immune system, synthesis of nutrients, and detoxification. Balanced GI flora is also necessary for regular and normal bowel movements.

Flora imbalances can be caused by poor diet, illness, use of antibiotics, and stress.  Symptoms can include persistent gas, bloating, constipation, or diarrhea. To maintain or rebalance GI flora, consider adding probiotics to your diet.

Probiotics are live microorganisms (in most cases, bacteria) that are similar to the beneficial microorganisms naturally found in your GI tract. The most common probiotic bacteria come from two groups, lactobacillus or bifidobacterium, although many other types of bacteria are also classified as probiotics. Scientific evidence shows these probiotics

  • boost the immune system by enhancing the production of antibodies;
  • support the synthesis of vitamins and other nutrients;
  • relieve the effects of, and treat, intestinal illness (diarrhea, constipation, IBS);
  • prevent and treat vaginal yeast infections and urinary tract infections; and
  • may reduce the risk of colon or bladder cancer.

Two ways to boost healthy GI flora are to take a probiotic supplement or add probiotic-containing foods to your diet. Probiotic supplements come in liquid and capsule forms and many are sold refrigerated. Check with your Dr. Bossio to be sure you select a product that meets your personal health needs. It is important to follow the storage instructions for your supplement--failure to do so could kill off the live, healthy bacteria it contains.

Probiotic-boosting foods include fermented foods and cultured dairy products. Be sure the food labels state "fermented" or, for dairy, "live and active bacterial cultures."

Resources

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Tonifying the Colon with Triphala

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triphala

Constipation and improper elimination seem to be at an all-time high in many societies today. As a result, people looking for natural solutions may turn to ongoing magnesium supplementation; foods known to move the bowels, such as prunes; and herbs, such as cascara and senna. There are some potential harmful effects of using cascara and senna on an ongoing basis, as they do not address the cause of constipation. Considered "natural laxatives," they can create dependence and disrupt peristalsis (the natural contractions of the bowel).

Instead, an herbal formula that can be very helpful to relieve constipation and restore normal bowel function over time is Triphala. This is a formula made of three herbs: Amalaki (Emblica officinalis), Bibhitaki (Terminalia bellirica), and Haritaki (Terminalia chebula). High in vitamin C, linoleic oil, and other nutrients, Triphala offers nutritional benefits, as well as blood and liver cleansing actions. It contains some anthraquinones that help to stimulate bile flow and peristalsis. Scientific research and clinical reports demonstrate Triphala to be an effective blood purifier that stimulates bile secretion as it detoxifies the liver, helps digestion and assimilation, and significantly reduces serum cholesterol and lipid levels throughout the body. As a result, it is regarded as a kind of universal panacea and is one of the most commonly prescribed herbal formulas in India.

As always, addressing the root cause of improper elimination is first and foremost. So, before starting on any substance or formula, discuss the best strategy for you with Dr. Bossio.

Resources

  • Gowda, D.V., G. Muguli, P.R. Rangesh, and R.D. Deshpande. "Phytochemical and Pharmacological Actions of Triphala: Ayurvedic Formulation - A Review." International Journal of Pharmaceutical Sciences Review & Research 15, no. 2 (July/August 2012).
  • Mukherjee, P.K., et al. "Clinical Study of Triphala - A Well Known Phytomedicine from India." Iranian Journal of Pharmacology & Therapeutics 5, no. 1 (January 2006).
  • Svoboda, R. Prakriti: Your Ayurvedic Constitution. Lotus Press: 1998.
  • Tierra, M. "The Wonders of Triphala: Ayurvedic Formula for Internal Purification." Accessed February 17, 2015.

Image Attribution: ChamilleWhite/bigstock.com

Colonic Irrigation

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colonic

Colonic irrigation, also known as "colon hydrotherapy," is the use of clean, temperature- and pressure-regulated water to flush out the lower intestines. This gentle flushing can aid in the elimination of toxin-containing waste in the colon, and relieve constipation by reestablishing regular bowel movements.

While the use of enemas is ancient, this particular therapy dates back to the early 1900s and has a long history of clinical evidence from physicians who routinely saw the difference it made in their patients' symptoms. It is also surrounded in controversy, as many alternative healers make wild and fantastical claims of its benefits.

Colon hydrotherapy is so gentle and effective that it is frequently used as an alternative to oral laxatives before a colonoscopy. In addition, this therapy is used to treat people who suffer from fecal incontinence, children with chronic constipation, and those diagnosed with multiple sclerosis. Finally, it is used to relieve the multitude of physical and emotional symptoms that frequently accompany chronic constipation, poor elimination, and various bowel diseases such as IBS.

As with any health procedure, it is important to work with a trained and certified colon hydrotherapist. When this procedure is done by a trained professional with proper equipment, the rate of adverse reactions is extremely low. This is a helpful and scientifically supported therapy used by all different types of physicians around the world.

Resource for finding a certified therapist:
http://www.i-act.org/IACTSearch.HTM

Resources

  • Christensen, P., and K. Krogh. "Transanal Irrigation for Disordered Defecation: A Systematic Review." Abstract. Scandinavian Journal of Gastroenterology 45, no. 5 (May 2010).
  • Mooventhan, A., and N.L. Nivethitha. "Scientific Evidence-based Effects of Hydrotherapy on Various Systems of the Body." Abstract. North American Journal of Medical Sciences 6, no. 5 (May 2014):199-209. 
  • Pizzorno, J., and M. Murray, eds. Textbook of Natural Medicine. Seattle: John Bastyr College of Naturopathic Medicine: 1985.
  • Preziosi, G., et al. "Transanal Irrigation for Bowel Symptoms in Patients with Multiple Sclerosis." Abstract. Diseases of the Colon and Rectum 55, no. 10 (October 2012).
  • Richards, D.G., D.L. McMillin, E.A. Mein, and C.D. Nelson. "Colonic Irrigations: A Review of the Historical Controversy and the Potential for Adverse Effects." Journal of Alternative and Complementary Medicine 12, no. 4 (May 2006): 389-93.

Image Attribution: Eraxion/bigstock.com

Mercurial World

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mercury

We live in a mercurial world, and that’s not a good thing. Although mercury (Hg) is a naturally occurring element—found in the air, water, and soil—exposure to it, even in small amounts, causes serious health problems for adults and children. Mercury has toxic effects on the nervous, digestive, and immune systems as well as on the lungs, kidneys, skin, and eyes. It is a threat to the healthy development of a fetus and young child.
 
Until scientists and physicians recognized mercury as detrimental to health, it had been used in medicines and industrial applications. In the 1800s, the phrase “mad as a hatter” originated from the mental health changes observed in hatters who used mercury to process felt for headwear. Today, we are much more informed about the risks of exposure to mercury and its detrimental effects on health. Although many other metals can be problematic, the World Health Organization considers mercury one of the top 10 chemicals that are a major public health concern.
 
Mercury exists in several forms, including liquid metal (quicksilver), vapor, and in organic and inorganic compounds. It is released from the Earth’s crust through volcanic activity and through coal-burning and industrial processes.
 
Problems that arise from mercury exposure stem from a combination of factors: amount/dose, method of exposure (ingestion, inhalation, skin contact), and length of exposure. We are all exposed to low levels of mercury to some degree. Exposure can occur through contaminated drinking water; foods grown in contaminated soil; a diet high in mercury-laden fish/shellfish; medical procedures (dental, vaccination); and through accidental/occupational exposure to industrial waste.
 
6 Ways to Minimize Mercury Exposure:

  1. Read labels for mercury content. Keep thermometers, fluorescent bulbs, and mercury-containing products out of reach of children.
  2. Do not handle a leaky battery with bare hands. Wear gloves.
  3. Contact your local environmental protection office for instructions on safe disposal of products containing mercury and other heavy metals.
  4. Talk with your dentist about alternatives to amalgam fillings.
  5. To avoid ingesting toxic levels of methylmercury from seafood, do not eat shark, swordfish, king mackerel, or tilefish. Eat a variety of other fish about twice a week.
  6. When considering vaccines for yourself or a child (including the flu vaccine), ask the physician about mercury content. (Most vaccines are no longer using the mercury-containing component thimerosal.)

Resources

Image Attribution: Penguinn/bigstock.com

Selecting the Right Fish for Your Health

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salmon

Fish and shellfish are low in fat, high in protein, and good sources of iodine, vitamin D, and selenium—nutrients often deficient in the American diet. Many fish are rich in “good fats,” particularly polyunsaturated omega-3 fatty acids. The two most beneficial types of fats, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), have been shown to reduce inflammation and severity of heart and retinal diseases. Research shows that children born to mothers who ate low-mercury seafood during pregnancy experienced better functioning brain and nervous systems. Additionally, a diet rich in omega-3s has been shown to lower blood triglycerides and decrease the risk of sudden death from heart disease.
 
Despite these benefits, there is cause for concern. Decades of industrial activity have contaminated our waterways with mercury and other pollutants. These contaminants end up in seafood. While most commercial fish and shellfish contain some mercury, concentrations vary depending on the age of the fish, region of harvest, and diet (e.g., predators such as sharks eat smaller fish that accumulate mercury).
 
Which Fish Are the Healthiest?
 
Which fish are richest in healthy omega-3 fatty acids and low in mercury? You’re not going to find that information in the grocery store, but the Environmental Working Group provides an extensive analysis of seafood. Their consumer-friendly guidelines illustrate which fish are safest/healthiest to eat and which fish to avoid.
 
Here’s a summary of their listing to help you incorporate more of the right kind of seafood into your diet:

  • Very high omegas, low mercury: wild salmon, sardines, mussels, rainbow trout, Atlantic mackerel
  • High omegas, low mercury: oysters, anchovies, herring
  • Low mercury, lower omegas: shrimp, catfish, tilapia, swai, clams, scallops
  • Increasing levels of mercury: canned light and albacore tuna, halibut, mahi mahi, sea bass
  • Avoid*: shark, swordfish, marlin, king mackerel, tilefish

* FDA advisory organizations recommend pregnant women and children never eat these species.

Resources

Image Attribution: alexraths/bigstock.com

Mussels in White Wine Broth

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mussels

Mussels are a low-fat source of protein and provide selenium, a mineral necessary for the detoxification of heavy metals, and vitamin A, which is essential for immune function. In addition, mussels supply your body with vitamins B and C, iron, phosphorus, manganese, and zinc. Mussels are also an excellent source of omega-3 fatty acids. Stick with commercial sources as mussels may collect poisonous algae that can cause paralytic shellfish poisoning. Commercial sources are well-monitored to avoid this danger.
 
Ingredients:
2 tablespoons butter (For a dairy-free option, try Earth Balance.)
4 cloves garlic, minced
3 chopped scallions
2 cups dry white wine
juice of 1/2 lemon, about 1 tablespoon
fresh ground black pepper to taste
2 pounds mussels, cleaned and debearded
1 cup chopped fresh, flat-leaf parsley
2 slices bread, grilled

Directions:

  1. In a deep pot, heat butter until melted and add garlic and scallions; sauté for 2-3 minutes until garlic is tender. Add wine, lemon, and pepper, and bring to a boil. Add mussels, cover, and lower heat to maintain a simmer. Allow to simmer for 1-2 minutes, then stir and quickly replace lid. After 1 more minute, add parsley, cover, and cook for an addition 2-3 minutes, until all (or most) of mussels have opened.
  2. Remove covered pot from heat. Serve immediately including both mussels and broth in the bowl, removing and discarding any mussels that have not opened.
  3. Serve with grilled bread and a tossed green salad with oil and vinegar dressing.

Image Attribution: jacky1970/bigstock.com

Chlorella: Unlocking the Secrets of a Superfood

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chlorella

Chlorella is a single-celled freshwater microalgae that has flourished for nearly two billion years. Photosynthesizing its energy from the sun, chlorella is a powerhouse of nutrients. It is a natural source of vegetarian protein—about 60 percent—a very high level for a plant. Due to this high protein concentration and chlorella’s naturally rapid growth rate, after World War II, chlorella was investigated as a possible food source.
 
Chlorella is rich in amino acids, antioxidants, vitamins, and minerals—including B-vitamins, vitamins A and D, iron, magnesium, potassium, and zinc. This unique combination of nutrients within chlorella is a primary reason why scientists around the world are actively researching* medicinal uses for this aquatic-based superfood.
 
Chlorella’s potential benefits for health and vitality include:

  • detoxification from heavy metals, including mercury;
  • supporting optimal immune system function;
  • antioxidant properties;
  • anti-inflammatory properties;
  • healthy cholesterol metabolism; and
  • support for digestive health.

It is widely accepted that the structure of the cell wall in chlorella allows it to bind with heavy metals, essentially keeping the phytonutrient healthy, and it’s the primary reason chlorella has survived for millennia, even in polluted aquatic environments. This rare ability to bind to toxins has given rise to preclinical studies on the role chlorella may play in detoxification for optimal health in humans, as our internal environment is primarily aquatic.
 
There are many types of chlorella on the market, in pill and powder form. The cellular properties of chlorella must be broken down for human digestion, known as “broken cell-wall chlorella.” Therefore, chlorella must be developed under careful quality control conditions. Additionally, Daily Values for this nutrient have not been established. It is imperative to consult with Dr. Bossio before selecting a chlorella supplement.
 
*(chemical assays, animal and limited human studies)
 
Resources

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