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Part II –  Low SIgA And How Do We Treat

Shane Hemphill, MD

Part II –  Low SIgA And How Do We Treat

So your functional medicine provider ordered a Comprehensive Stool Analysis and your SIgA levels are found to be low. What is your next step? The answer is going to vary from person to person, but the ultimate answer is in finding the root cause.

This may include evaluating for and removing a food sensitivity, mold sensitivity, or infection that has over time depleted the immune response.

Once we have eradicated our offending agent we need to look at ways to improve our SIgA levels.

As a general rule the first step is to use an anti-inflammatory diet such as a Mediterranean diet. This is rich in fruits, vegetables, nuts, legumes, olive oil, and fish and low in red meat and saturated fats. One can also eliminate fried foods, processed foods, sugary snacks and soda.

More specific treatments Include:

A diet rich in Polyphenols such as cacao, green tea, and grapeseed extract which have shown to increase SIgA levels.

Saccharomyces Boulardii – This probiotic yeast has been shown to raise SIgA levels while also being very effective against Clostridium Difficile and Candida Overgrowth.

Colostrum – an Immunoglobulin secreted in the early stages of breast-feeding. This has shown to stimulate SIgA levels.

Beta Glucans – This is a type of soluble fiber found naturally in a variety of food sources including oats, barley, rye, rice and mushrooms like Reishi and Shiitaki.

Bone Broth – This is made by simmering the bones and the connective tissue of animals. This forms a stock for making soups, sauces and gravies. Depending on which part you use it contains vitamins,  minerals as well as collagen and other amino acids that increase SIgA levels.

Fat Soluble Vitamins – Vitamin A is needed for the transport of SIgA over the mucosal lining. It is suggested that Vitamin A is also involved in the synthesis of other immunoglobulins and has an important influence on our humoral immune system.

Stress Management – Last but not least, Cortisol is the main stress hormone that can decrease SIgA levels. We need to look over your current stressors or perceived levels of stress and then work to reduce them. This can be done through aerobic exercise, yoga, breathing techniques, meditation as well face to face conversations with your friends, family or therapist.

Our functional medicine physicians can help you understand the root cause of low SIgA and design a treatment plan specifically for you, please call our office at 919-999-0831 to get scheduled. 

Your Partner in Health!
Shane Hemphill, MD

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PALESTINIAN ZA’ATAR AND IT’S BENEFITS

Didem Miraloglu, MD, MS

Za’atar is a Middle Eastern spice blend that typically includes a mix of dried thyme, oregano, marjoram, sumac, sesame seeds, and salt. It’s a staple in Palestinian cuisine and is used in various dishes, such as meats, salads, bread, and dips. While specific health benefits can vary based on individual ingredients and their proportions in the blend, here are some potential health benefits associated with Palestinian za’atar:

1.   Rich in Antioxidants: Thyme, oregano, and sumac, commonly found in za’atar, are rich in antioxidants that help fight oxidative stress and reduce the risk of chronic diseases.

2.   Anti-inflammatory Properties: Many of the herbs in za’atar, like thyme and oregano, contain compounds that possess anti-inflammatory properties, potentially aiding in reducing inflammation in the body.

3.   Digestive Health: Some of the herbs in za’atar, like thyme and oregano, are believed to have digestive benefits, aiding in digestion and potentially soothing digestive issues.

4.   Possible Antibacterial and Antifungal Effects: Some studies suggest that certain compounds in thyme and oregano may have antibacterial and antifungal properties, which could help infighting off infections.

5.   Improved Cognitive Function: Rosemary, sometimes included in za’atar blends, has been linked to improved cognitive function and memory.

6.   Rich in Nutrients: Sesame seeds in za’atar provide healthy fats, protein, and important minerals like calcium, magnesium, and zinc.

                      It’s incredibly versatile and can be used in various recipes.

Here are a few ideas:

1.   Za’atar Hummus:

Blend chickpeas, tahini, garlic, lemon juice, olive oil, and a generous amount of za’atar until smooth. Adjust seasoning to taste. Serve with pita bread or vegetable sticks.

2.   Za’atar Roasted Vegetables:

Toss vegetables like cauliflower, carrots, and zucchini in olive oil, sprinkle with za’atar, salt, and pepper. Roast in the oven until golden brown and tender.

3.   Za’atar Grilled Chicken:

Marinate chicken breasts or thighs with olive oil, lemon juice, garlic, and za’atar. Grill until fully cooked and serve with a side of yogurt sauce mixed with a bit of za’atar.

4.   Za’atar Flatbread:

Mix za’atar with olive oil and spread it over flatbread dough. Bake until golden and crispy. Enjoy it as a side to dips, soups, or salads.

5.   Za’atar Salad Dressing:

Whisk together olive oil, lemon juice, a dash of honey, salt, pepper, and za’atar. Drizzle over a mixed green salad or a chickpea salad for added flavor.

6.   Za’atar-Crusted Fish:

Mix za’atar with breadcrumbs or almond meal. Coat fish fillets in the mixture and bake or pan-sear until the crust is crispy and the fish is cooked through.

7.   Za’atar Focaccia Bread:

Add za’atar to the dough when making focaccia bread. Sprinkle extra on top along with olive oil before baking.

8.   Za’atar Popcorn:

Sprinkle popped popcorn with melted butter or olive oil and za’atar for a unique and flavorful snack.

9.   Za’atar Potatoes:

Toss potato wedges with olive oil and za’atar. Roast them until crispy on the outside and tender on the inside.

10. Za’atar Yogurt Dip:

Mix za’atar into Greek yogurt along with a little garlic powder, lemon juice, salt, and pepper. Serve as a dip for veggies, pita chips, or crackers.

Feel free to adjust the quantities of za’atar based on your taste preferences. It’s a versatile spice blend that can add a unique and delicious flavor to various dishes!

It’s essential to note that while these herbs and spices offer potential health benefits, they are typically consumed in small amounts as part of a larger diet. The overall health effects will also depend on an individual’s diet and lifestyle. Additionally, the specific composition of za’atar can vary, so the health benefits might differ accordingly.

As with any food or spice, moderation is key. Incorporating za’atar into a well-balanced diet can be a flavorful way to potentially enjoy some health benefits, but it should be part of an overall healthy lifestyle. If you have specific health concerns or conditions, it’s advisable to consult with a healthcare professional for personalized advice.

Your Partner In Health,

Didem Miraloglu, MD, MS

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Unlock Your Best Health with a Personal Health Coach!

Clarissa Kussin, ND, FMCHC, ERYT-500

New Year’s is the time when everyone is looking toward the year ahead and all that they want to achieve. While people make resolutions with the best of intentions, few follow through and achieve their goals. This is where health coaching comes in handy.

Health coaches help support clients as they work toward making sustainable lifestyle changes. They are passionate about helping others live happier and healthier lives. This includes helping them stick to New Year’s resolutions. Whether you want to reduce stress, eat better, or move more, health coaches can guide the way.

The Power of Personalized Guidance:

A health coach is your dedicated partner on your wellness journey, offering personalized guidance that goes beyond generic advice. They work with you to create a tailored plan based on your unique needs, preferences, and health goals.

Medical Benefits of Having a Health Coach:

  1. Weight Management: Numerous studies have shown that individuals working with health coaches are more successful in achieving and maintaining a healthy weight. A health coach helps you develop sustainable habits, making weight management more than just a short-term goal.
  2. Chronic Disease Prevention and Management: Health coaches play a crucial role in preventing and managing chronic conditions such as diabetes, hypertension, and heart disease. Their guidance extends beyond conventional medical advice, focusing on lifestyle changes that can have a profound impact.
  3. Stress Reduction and Mental Well-being: Mental health is an integral part of overall well-being. Health coaches help you navigate stressors, offering support and strategies to enhance mental resilience. This holistic approach contributes to improved mental well-being.
  4. Improved Physical Fitness: A health coach can assist in developing personalized guidelines to follow that can help your fitness professional tailor your fitness routine to suit your lifestyle and preferences. Regular physical activity is linked to numerous health benefits, including improved cardiovascular health, increased energy levels, and better mood.
  1. Improved Sleep: Getting quality sleep is crucial for our physical and mental well-being. It affects our mood, concentration, and overall health. From creating a bedtime routine to sticking to a sleep schedule, there are many ways you can improve your quality of sleep. Health coaches may suggest options such as avoiding screens a few hours before bed. Perhaps practicing mindfulness in the evening will quiet a busy mind. Even something as simple as lowering the light in your room at night to trigger your sleep cycle are a small change that can result in a big outcome.

How to Get Started:

If you’re ready to experience the transformative benefits of health coaching, reach out to us today! Our team of experienced health coaches is here to guide you on your journey to optimal health. Call 919.999.0831 to get scheduled.

Remember, investing in your health is an investment in a brighter and more fulfilling future. To your health and happiness!

References:

Wing, R. R., et al. (2018). Intensive lifestyle intervention in type 2 diabetes. New England Journal of Medicine.

Ockene, I. S., et al. (2007). The role of counseling in the promotion of healthy behaviors in adults. JAMA.

Huffman, J. C., et al. (2018). The role of stress and psychosocial interventions in cancer. Current Psychiatry Reports

Warburton, D. E. R., et al. (2006). Health benefits of physical activity: the evidence. Canadian Medical Association Journal

Your Partner In Health,

Clarissa A. Kussin, ND, FMCHC, ERYT-500

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Unlock Your Best Health With A Personal Health Coach!

Clarissa A. Kussin, ND, FMCHC, ERYT-500

New Year’s is the time when everyone is looking toward the year ahead and all that they want to achieve. While people make resolutions with the best of intentions, few follow through and achieve their goals. This is where health coaching comes in handy. 

Health coaches help support clients as they work toward making sustainable lifestyle changes. They are passionate about helping others live happier and healthier lives. This includes helping them stick to New Year’s resolutions. Whether you want to reduce stress, eat better, or move more, health coaches can guide the way. 

The Power of Personalized Guidance:

A health coach is your dedicated partner on your wellness journey, offering personalized guidance that goes beyond generic advice. They work with you to create a tailored plan based on your unique needs, preferences, and health goals.

Medical Benefits of Having a Health Coach:

  1. Weight Management: Numerous studies have shown that individuals working with health coaches are more successful in achieving and maintaining a healthy weight. A health coach helps you develop sustainable habits, making weight management more than just a short-term goal.
  2. Chronic Disease Prevention and Management: Health coaches play a crucial role in preventing and managing chronic conditions such as diabetes, hypertension, and heart disease. Their guidance extends beyond conventional medical advice, focusing on lifestyle changes that can have a profound impact.
  3. Stress Reduction and Mental Well-being: Mental health is an integral part of overall well-being. Health coaches help you navigate stressors, offering support and strategies to enhance mental resilience. This holistic approach contributes to improved mental well-being.
  4. Improved Physical Fitness: A health coach can assist in developing personalized guidelines to follow that can help your fitness professional tailor your fitness routine to suit your lifestyle and preferences. Regular physical activity is linked to numerous health benefits, including improved cardiovascular health, increased energy levels, and better mood.
  1. Improved Sleep: Getting quality sleep is crucial for our physical and mental well-being. It affects our mood, concentration, and overall health. From creating a bedtime routine to sticking to a sleep schedule, there are many ways you can improve your quality of sleep. Health coaches may suggest options such as avoiding screens a few hours before bed. Perhaps practicing mindfulness in the evening will quiet a busy mind. Even something as simple as lowering the light in your room at night to trigger your sleep cycle are a small change that can result in a big outcome. 

How to Get Started:

If you’re ready to experience the transformative benefits of health coaching, reach out to us today! Our team of experienced health coaches is here to guide you on your journey to optimal health. Call 919.999.0831 to get scheduled.

Remember, investing in your health is an investment in a brighter and more fulfilling future.

To your health and happiness!

References:

Wing, R. R., et al. (2018). Intensive lifestyle intervention in type 2 diabetes. New England Journal of Medicine.

Ockene, I. S., et al. (2007). The role of counseling in the promotion of healthy behaviors in adults. JAMA.

Huffman, J. C., et al. (2018). The role of stress and psychosocial interventions in cancer. Current Psychiatry Reports

Warburton, D. E. R., et al. (2006). Health benefits of physical activity: the evidence. Canadian Medical Association Journal

Your Partner In Health,

Clarissa A. Kussin, ND, FMCHC, ERYT-500

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The Weakest Leak :

Autoimmunity and Leaky Gut Explained

They say that any system is only as strong as its weakest link. It turns out, our digestive and immune systems are only as strong as their weakest leak.

Imagine your gut as the body’s security guard. The tight junctions between the cells of your intestines decide who gets in and who doesn’t. But what happens when the gut becomes too permissive and allows unwanted guests through? That’s where “leaky gut” comes into play.

Leaky gut, or intestinal permeability, is a condition where the lining of the intestines becomes more porous than it should be. Instead of acting like a strict bouncer to the coolest club in town, the tissue starts allowing substances that shouldn’t enter your bloodstream. This includes undigested food particles, bacteria, and toxins.

When the gut barrier is compromised and unwanted intruders enter the bloodstream, your immune system, which usually only targets harmful invaders, can get confused and launch a response against your body’s own tissues instead.

It’s like friendly fire within your body! According to the NIH (National Institutes of Health) around 23.5 million (7%) Americans suffer from an autoimmune condition. And 75% of those affected are women.

Hashimoto’s thyroid disease, ulcerative colitis, rheumatoid arthritis, psoriasis, vitiligo and multiple sclerosis are some of the more than 80 known autoimmune diseases commonly seen at Carolina Total Wellness.

Three Steps to Preventing or Reversing Autoimmune Disease:
Not every autoimmune disease is curable or reversible but there are some proven steps you can take to reduce the effects on your health.

1. Manage Your Stress Stress isn’t just in your mind; it affects your gut, too. When we are facing a perceived physical or emotional threat, our bodies are wired to respond by directing resources to your vital organs and away from your digestive and reproductive functions. When you don’t have sufficient digestive enzymes and gastric acid to break foods down, they may be more irritating to your gut lining and/or penetrate the lining as larger particles than your blood stream knows how to handle. It’s not always possible to avoid stress but you can practice strategies to help you minimize the effects. Get 8 consistent hours of sleep each night. Practice saying ‘no’ – it is a full sentence. Go outside and take a walk – without devices. Laugh with a good friend.

2. Eat Gut-Healing Foods Eating a balanced diet is crucial for maintaining gut health. A diet rich in fiber, fruits, and vegetables promotes a diverse gut microbiome and a healthier gut lining. Use the rainbow as a template to guide your shopping list and eat foodsof every color several times per week. Probiotics, found in foods like yogurt, sauerkraut and kimchi help eliminate toxins and aid the digestion of nutrients from the foods you eat. Eat fermented foods several times each week to strengthen the lining of your digestive tract. Bone broth has proteins and gelatin to soothe the inner lining of the gut. Sip on some bone broth instead of coffee in the morning if you’re trying to kick the caffeine habit.

3. Fasting Fridays Once a week, skip breakfast (and the coffee/creamer.) An occasional, extended break from the hard work of digestion, also known as intermittent fasting, lets your gut clean out old debris and calms the immune system. You may discover improved mental clarity and energy, too. In fact, you may like it so much that you decide to skip breakfast two or three days a week. Healing the Gut.

If you suspect you have a leaky gut or an autoimmune disease, consult afunctional medicine practitioner. They can recommend personalized approaches like dietary changes, supplementation, and lifestyle modifications to heal your gut and reduce inflammation.

Autoimmunity and leaky gut are two puzzle pieces that fit together more than we once thought. Maintaining a healthy gut through a balanced diet, managing stress, and seeking professional guidance when needed can be your key to preventing or managing autoimmune diseases.

Remember, the journey to optimal health is unique for everyone. Keep exploring, learning, and making choices that support your well-being.  

Your Partner In Health,
Erica Nelson, MSPH, NBC-HWC
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Homemade Paleo Ice Cream Delights – Strawberry, Peach, And Honey Lavender Flavors

Dear Ice Cream Lovers,

Get ready to indulge in the delightful world of homemade Paleo ice cream! With summer in full swing, what better way to beat the heat than with these three tantalizing flavors: Strawberry, Peach, and Honey Lavender. Whether you follow a Paleo lifestyle or simply enjoy natural, wholesome treats, these recipes are sure to satisfy your sweet cravings. Let’s dive in and discover how to make these delicious frozen delights right in the comfort of your own kitchen!

1. Strawberry Paleo Ice Cream:

Ingredients:

  • 2 cups frozen strawberries
  • 1 can (13.5 oz) full-fat coconut milk
  • 1/4 cup honey or maple syrup (adjust to taste)
  • 1 teaspoon pure vanilla extract

Instructions:

  1. In a blender or food processor, combine the frozen strawberries, coconut milk, honey or maple syrup, and vanilla extract.
  2. Blend until smooth and creamy, ensuring all ingredients are well combined.
  3. Pour the mixture into an ice cream maker and churn according to the manufacturer’s instructions.
  4. Transfer the churned ice cream into an airtight container and freeze for at least 2 hours or until firm.
  5. Serve the strawberry Paleo ice cream in bowls or cones and enjoy the fruity goodness!

2. Peach Paleo Ice Cream:

Ingredients:

  • 2 cups frozen peaches
  • 1 can (13.5 oz) full-fat coconut milk
  • 1/4 cup honey or maple syrup (adjust to taste)
  • 1 tablespoon fresh lemon juice

Instructions:

  1. In a blender or food processor, combine the frozen peaches, coconut milk, honey or maple syrup, and fresh lemon juice.
  2. Blend until smooth and creamy, ensuring all ingredients are well combined.
  3. Pour the mixture into an ice cream maker and churn according to the manufacturer’s instructions.
  4. Transfer the churned ice cream into an airtight container and freeze for at least 2 hours or until firm.
  5. Scoop the peach Paleo ice cream into bowls or cones and savor the natural sweetness of summer’s favorite fruit!

3. Honey Lavender Paleo Ice Cream:

Ingredients:

  • 1 can (13.5 oz) full-fat coconut milk
  • 1/4 cup honey or maple syrup (adjust to taste)
  • 1 tablespoon dried lavender buds (culinary grade)
  • 1 teaspoon pure vanilla extract

Instructions:

  1. In a saucepan, combine the coconut milk, honey or maple syrup, and dried lavender buds.
  2. Heat the mixture over low heat, stirring occasionally, for about 5 minutes to infuse the flavors.
  3. Remove from heat and let it cool to room temperature.
  4. Strain the mixture to remove the lavender buds and transfer the infused coconut milk into a bowl.
  5. Stir in the vanilla extract, ensuring it is well incorporated.
  6. Pour the mixture into an ice cream maker and churn according to the manufacturer’s instructions.
  7. Transfer the churned ice cream into an airtight container and freeze for at least 2 hours or until firm.
  8. Serve the honey lavender Paleo ice cream in elegant bowls or cones, savoring the delicate floral notes and subtle sweetness.

Enjoy Your Homemade Paleo Ice Cream Creations!

These refreshing and guilt-free ice creams are perfect for hot summer days or any time you crave a chilly treat. Experiment with different toppings or get creative by combining flavors. The possibilities are endless!

Remember to store any leftovers in the freezer, and if the ice cream becomes too firm, let it sit at room temperature for a few moments.

Your Partner In Health,

Clarissa A. Kussin, ND, FMCHC, ERYT-500

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Grilling With Care: Preserve Flavor And Health!

As grilling season kicks off, let’s explore how to enjoy deliciously grilled meals while minimizing oxidative damage for the sake of our health. Let’s fire up the grill with care!  

What is Oxidative Damage?
During high-heat cooking methods like grilling, oxidative damage can occur. This happens when certain compounds in food interact with heat and create harmful free radicals, which can potentially damage cells and contribute to various health concerns.  
Grilling Tips for Healthier BBQ:
1️⃣ Marinate to the Rescue: Marinating your meats before grilling can offer a protective shield. The combination of herbs, spices, and acidic ingredients like lemon juice or vinegar can reduce the formation of harmful compounds while adding flavor.
2️⃣ Mindful Meat Prep: Trim excess fat from meats to minimize flare-ups and reduce the risk of charring. Fat dripping onto the flames can generate harmful smoke that may deposit on food.
3️⃣ Precook Partially: To reduce grilling time and limit exposure to high heat, consider partially cooking meats in advance. This can be done through baking, steaming, or parboiling, and it allows for more controlled grilling.
4️⃣ Opt for Lean Cuts: Choose leaner cuts of meat or skinless poultry options. These tend to produce fewer drippings and, thus, fewer harmful compounds.
5️⃣ Embrace Veggies and Fruits: Incorporate an array of colorful vegetables and fruits onto the grill. They are naturally packed with antioxidants, which can help counteract oxidative damage and provide a healthier grilling option.  

The Importance of Healthier Grilling: Reducing oxidative damage while grilling is crucial for the following reasons:  
Cellular Protection: By minimizing exposure to harmful compounds, we support the health and integrity of our cells, reducing the risk of chronic health conditions.
Antioxidant Boost: Enjoying antioxidant-rich foods and reducing oxidative damage contributes to overall well-being and helps maintain a balanced diet.  
Flavorful and Safe: Following these tips not only supports our health but also preserves the flavors of grilled foods, ensuring an enjoyable and satisfying culinary experience.  
Grill with Care, Savor with Joy: As we embark on grilling adventures, let’s keep in mind the impact of high-heat cooking. By adopting mindful techniques and incorporating healthier choices, we can enjoy delicious grilled meals while prioritizing our well-being.  

Enjoy grilling  season and let’s celebrate the summer with flavors, health, and togetherness!    
Your Partner In Health,
Clarissa A. Kussin, ND, FMCHC, ERYT-500
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How to Talk About Food

Erica Nelson, MSPH, NBC-HWC

Here, at Carolina Total Wellness, we often recommend dietary adjustments to treat a wide variety of symptoms. Many of our patients come to us for guidance, asking ‘What is the healthiest diet?’ And the truth is, the ‘healthiest diet’ is unique to the person eating it.

One patient may get itchy and congested when they eat and need to reduce or eliminate foods that may increase or contain histamines like leftovers and peanuts. Another patient may have intestinal permeability and need to eliminate identified sensitives to gluten, oats and eggs. Yet another may be concerned about their family history of Alzheimer’s disease or cancer and need to make a variety of other adjustments.

Regardless of health status and dietary needs, most of us prefer sharing meals with our friends, family and coworkers over dining alone. Sometimes even a simple lunch can be a source of concern when a well-meaning aunt or friend asks about your ‘crazy diet.’

Over and over again, patients tell me that eating with their families is a barrier to successfully making the adjustments necessary to improve their health. Here are some strategies to enjoy eating the food that nourishes your body with the people that nourish your soul (and even some people that don’t):

Know your why. Get clear on why you are making the changes. And practice your responses ahead of time. When you know exactly what you are trying to accomplish with your food, it is easier to make good choices and much harder for someone else to convince you otherwise.

Have a short ‘elevator pitch’ prepared. Something like, ‘I wasn’t feeling my best recently and, after talking to my doctor, I am focused on eating foods that nourish my body and soul like (name a few key foods you’re enjoying eating.)’ And then mention a positive outcome like. ‘You wouldn’t believe how much better I am sleeping!’

Have at least one person fully in your corner. As part of your preparation for making these changes, make sure you talk to a trusted friend or partner that will be your support-person when the going gets tough. No matter how committed you are to health changes, there will be days when you don’t get enough rest or you have a bad day at the office. On these days, even strong-willed, prepared ‘you’ can have a tough time remembering your ‘why’ and the ‘Can’t you have just one bite?’ question may be coming from inside your own head. On these days, call this person and tell them that you are considering deviating from your plan.

Project confidence. Add a big smile to your ‘No thank you’ and you’re less likely to get pushback or hear ‘Can’t you have just one?’ Know your restaurant order before you go and say it confidently. ‘I’ll have the burger, no bun, no cheese, extra lettuce and the spinach salad on the side, please.’

“Girl (or boy,) stop apologizing.”  Rachel Hollis made this phrase famous with her book by the same name. She was right, though. There is no need to apologize for doing what is right for your health and/or sanity. Try replacing ‘I’m sorry’ with ‘Thank you.’ For example, instead of ‘I’m sorry to inconvenience you,’ try ‘Thank you for accommodating for my gluten/dairy/egg/sugar sensitivity.’

Boundaries. Some people have no trouble with the sentence ‘no.’ But for many, it is easier to please the people around you and silently suffer your own consequences later. This can be exhausting and lead to difficulty knowing what you wanted in the first place. Know where your line is and don’t let anyone tempt you to cross it. Remember that everything you say ‘yes’ to is a ‘no’ to something else.

It is okay to make inappropriate people uncomfortable. If, for example, someone makes a comment about your body composition or fertility, it is not only okay to make them uncomfortable, but also brave and good. Saying ‘That’s inappropriate’ could keep them from bestowing their judgement on another undeserving person.

The health coaches at Carolina Total Wellness are here to support you in your personalized health care journey.

Your Partner In Health,

Erica Nelson, MSPH, NBC-HWC

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Chocolate: The Good, The Bad, and The Ugly

Frances Meredith, MD

For many Valentine’s Day brings with it thoughts of chocolate. February is both American Heart Month and National Chocolate Lovers Month, a brilliant combination as the nutrients within chocolate can help to improve heart health. Let’s dig into the good, the bad, and the ugly of chocolate.

Dark chocolate is rich in polyphenols, specifically flavonoids, the substances that have a wide range of health benefits. These include lowering blood pressure, improving the function of our vascular endothelium (the inner walls of our arteries), protecting skin against sun damage, improving blood flow to the brain, and reducing the risk of cardiovascular damage. Dark chocolate has also been proven to help with mood. These benefits come from chocolate’s ability to promote production of the vasodilator Nitric Oxide as well as the anandamide within, a cannabinoid compound (like CBD) that binds to receptors in the brain to alter mood and brain activity. In addition, methylxanthine compounds, such as theobromine and caffeine, are powerful antioxidants. Remember that these are stimulants as well and should be kept far from your bedtime.

As milk chocolate has a much higher sugar content and lower flavonoid content, dark chocolate, at least 70%, is the best choice.  Know that white chocolate has no flavonoids, and hot chocolate mixes have very low amounts. As even dark chocolate has sugar, limiting daily intake to 1 oz of at least 70% dark chocolate is the best choice.

There is however, a DARK side to chocolate: heavy metals. Lead and cadmium have been known for many years to be elevated in chocolate. Consumer reports has recently reported their results of batch metals testing of multiple brands of chocolate. They have confirmed levels of metals in many brands of chocolate that exceed California Proposition 65 standards, specifically for lead and cadmium. These metals are associated with multiple health issues in both children and adults. The risk is highest for young children and pregnant women as metals have a negative effect on brain development and IQ. However, even outside this patient population, accumulation of metals in the body can cause a wide range of health conditions including kidney damage, elevated blood pressure, immune and hormonal disruption, and central nervous system dysfunction.

Now why would metals be in our chocolate? For cadmium, the cacao plant absorbs the metals from the soil and levels accumulate in the beans. Lead, however, gets in after harvesting, with levels rising as the beans dry and are processed. Highest levels are found on the outside of the bean, consistent with environmental contamination.

So…. should we give up chocolate? My vote is a resounding NO! The “Yum” and “Aaaaah” response to chocolate are undeniable, and the health benefits are substantial and backed by science. The Consumer Reports study gives us guidance as to which brands of dark chocolate are lowest in metals. See the report for details where one bar each from Mast, Tatza, and Valrhona, and two bars from Ghirardelli have relative low levels of both cadmium and lead

https://www.consumerreports.org/health/food-safety/lead-and-cadmium-in-dark-chocolate-a8480295550/

From the Functional Medicine perspective, food is medicine. But the devil is in the details where purity, dose and timing make it medicine or poison. Choose your brand wisely, be moderate in your amount, and time your chocolate well away from your bedtime. And most of all: ENJOY!

Your partner in health,
Frances T Meredith, MD

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CGM’s

Sara Yadlowsky, FMHC

Many of us have too much glucose (blood sugar) in our system and are not aware of it.  Glucose enters our bloodstream mainly through the sweet or starchy foods we eat.  The conventional medicine community has taught for many years that unless you are diabetic or pre-diabetic your blood sugar levels are not important.  However, more recent, cutting-edge science and the increased use of continuous glucose monitors (CGM’s) have proven that everyone needs to pay more attention to glucose levels.   A CGM is a small device that attaches to the back of your arm and monitors blood glucose on a continuous basis.  You can obtain a CGM through a prescription or purchase one online through websites such as Signos, Veri and Nutrisense.  I wore a CGM for several weeks recently and found it very informative in understanding how my food choices affect my blood sugar levels.  For example, I realized how breaking my fast with a low carb meal was very helpful in avoiding the spike that can occur after fasting for 16 hours.
 
Symptoms of uncontrolled glucose can include fatigue, food cravings and brain fog.  Long term effects of uncontrolled glucose can include hormonal dysfunction, acne, wrinkles and infertility.  Over time the development of type 2 diabetes, cancer, dementia, PCOS and heart disease can occur.
 
There are several easy modifications you can make to your diet that flatten the glucose curve that occurs after eating.  These modifications include:

  • Eating fiber first.  Have your vegetables before your protein and/or starch.
  • Ingesting apple cider vinegar before eating carbs
  • Avoiding sugar on an empty stomach.  Have it after a meal instead.
  • Getting some type of movement in after eating a meal high in carbs.  A walk or even just some air squats will do.

 
There is a new book out about blood glucose called The Glucose Revolution written by Jessie Inchauspe.  The author goes into depth about the huge impact glucose has on our health.  She then presents several ways to control our blood sugar more effectively.  The book also includes tips on how to handle cravings, better choices in alcohol and how to read ingredient labels.
 
Jessie Inchauspe has an Instagram account (glucosegoddess) that continues the education on controlling glucose and gives lots of actional advice. This may help provide you with some motivation to jump start a healthier lifestyle in 2023.  Our health coaches and physicians at Carolina Total Wellness are also always available to provide you with personalized advice on improved blood sugar control.
 


In health,
Sara Yadlowsky, FMHC

Functional Medicine

Functional medicine is a science-based health care approach to assess, prevent and treat complex chronic disease.

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Allergy Testing & Drops

After a brief allergy test, you can begin sublingual immunotherapy (SLIT), or allergy drops under the tongue. No more allergy shots!

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About Your Visit

Learn how to prepare for your visit and what to expect at your initial consultation and at your follow-up visits with our office.

What to expect at your appointment with Carolina Total WellnessLearn More
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