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Food As Medicine: Anti-Inflammatory Foods

Part 1- Sugar

images1Inflammation is your body’s first response to an injury or a foreign bug that causes infection, and this is good because it is meant to protect you. But, if high levels of these inflammatory chemicals are released continuously, the normal functioning of your cells can be obstructed, and healthy tissue gets damaged. Not so good – especially since more and more studies link inflammation in the body to many serious illnesses and conditions, in particular autoimmune.

Whether you’ve been diagnosed with an illness or, if you’d like to simply maintain general good health, anti-inflammatory, antioxidant-rich foods are the way to go!

Fruits and vegetablesHere are just a few of the rewards you will reap by keeping an anti-inflammatory lifestyle:

* improved immune function

* less joint pain

* fewer headaches

* relief from stomach problems

* overall sense of well-being

* fringe benefit: weight loss due to improved metabolism! 

Glycemic Index

When it comes to sugar, you always want to choose low-glycemic vs. high-glycemic foods. The glycemic index determines how quickly a particular food raises your blood sugar level. High blood sugar causes inflammation and damages your immune system, and puts you at risk for diabetes, high blood pressure, and cardiovascular disease.

Any food processed with white sugar or white flour is high-glycemic and should be eliminated. That means bagels, breads, breakfast cereals, cakes, cookies, crackers, candy, and soft drinks.  Plus, sugars can be hidden in foods like fruit yogurts and kefirs, salad dressings, pasta sauces, ketchup, just to name a few. So be label-savvy and read the ingredients!

In the meantime, here’s a quick guide to help you choose the best low-glycemic foods:

Low Glycemic – Best Choices High Glycemic – Worst Choices
Drinks Filtered water, decaffeinated or herbal teas, seltzer, mineral water Soda, fruit juices, other drinks sweetened with high-fructose corn syrup
Condiments Organic ketchup, mustard, vinegar, all spices and herbs including: salt, pepper, basil, cinnamon, cumin, dill, garlic, ginger, mustard, oregano,  parsley, rosemary, tarragon, thyme, turmeric Anything with high-fructose corn syrup, corn syrup, or added cane sugar, such as ketchup, barbecue sauce, hot sauce, teriyaki sauce
Desserts Coconut milk yogurt or ice cream, unsweetened dark chocolate, carob Dried fruit, pineapple, melon, frozen yogurt or ice cream, sorbet, cookies, cakes, candy
Snacks/Breakfast Gluten-free whole-grain crackers with hummus, almond butter, or guacamole; coconut yogurt; nuts (except peanuts); fresh or frozen fruit (all berries, cherries, apples, pears, peaches, plums) Pretzels, potato chips, corn chips, tortilla chips, popcorn, white flour crackers, white flour & white-sugar cookies, cakes, muffins, bagels

GranolaBars2
The Blum Center for Health Team wishes you a summer filled with laughter, joy, rest, and health-promoting foods!

 

Our low-sugar, gluten-free granola cookie recipe can be found in our BlumKitchen Nutrition Guide and Cookbook.

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Dr Blum Teaching @ The NY Open Center

Susan Blum, MD, MPH

A healthy immune system is the foundation for preventing and treating all chronic illness. Whether you get sick often, have an autoimmune disease, are dealing with allergies, or just want your immune system to stay strong as you age, this workshop will give you the tools you need to keep your immune function strong and in balance. Dr. Blum’s Immune System Recovery Plan is a groundbreaking, revolutionary program that shows how anyone can cure the causes of autoimmune disease, strengthen the immune system, and bolster overall health.

The material covered will include: how to eat optimally to reduce inflammation and support immune function (this will include food demos and tastings); the use of guided imagery, sitting and walking meditations, and other techniques to lower stress hormone levels; the importance of a healthy gut and strong liver detox system; the different kinds of cleanses, including the role of juicing, juice cleanses, and fasting; and how to choose the right program for our specific needs.

Note: A materials fee of $30 is to be paid to the instructor for foods, booklets and handouts. Recommended reading/listening: The Immune System Recovery Plan by Susan Blum, and the Learn to Relax Guide and CD, available at the Center’s bookstore.

A WEEKLY COURSE
(3 sessions) Wednesdays, October 29–
November 19, 6–7:45pm
No class on November 5th
14FHH46T 
Members: $105 / Nonmembers: $115

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Winter Weight Loss Group

This group will meet 4 times over a two-month period starting October 6th from 6:30pm-7:30pm.  The additional meeting dates are October 20th, November 3rd and November 17th. Here is the schedule:
October 6th, Introduction: We will review an easy to follow food plan, healthy recipes, and specific supplements designed to support your health and encourage weight loss. You will also learn how to permanently repair damaged metabolic pathways that are causing you to carry extra weight. These lasting lifestyle changes will decrease your food cravings, increase your energy, boost your mood, and correct imbalances.
October 20th, Mindful Eating: Through exercises and discussion, we will explore your relationship to food, begin to understand your choices better, and learn to slow down while eating. With this knowledge comes the power to change the behavior that is not serving you.
November 3rd, Nutrition 101 in the Kitchen–Pantry Education: We will review the food basics, including the best oils, grains, and how to stock your fridge, freezer, and pantry with what you need to be successful. Plus we will check-in and discuss questions or issues that have come up so far.
November 17th, Nutrition in the Kitchen Cooking Demo – Anti-inflammatory Foods for a High Metabolism: this is an experiential session where we will go deeper into understanding what you should eat to be lean and feel energized. We will also have time to wrap up and discuss next steps.
This 2-month weight loss program is only $175 which includes 4 sessions, the book “The Slow Down Diet: Eating for Pleasure, Energy, and Weight Loss” by Marc David that we will use during the program, and a light meal and food demo in the last session. The 4 sessions are a package and cannot be attended individually, and do not include supplements.
Pre-registration is required for this series.

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BREAST CANCER: POWERFUL TIPS FOR PREVENTION

dr_susan_blum_orangeWe hear so much about breast cancer these days: in the media; through fundraising organizations; and from family and friends facing the diagnosis. Perhaps you, too, are a breast cancer survivor.

October is Breast Cancer Awareness Month, and we want to honor and support all women by highlighting our Functional Medicine approach to the prevention of breast cancer, whether the focus is on primary prevention, or prevention of recurrence. Because research shows that how you metabolize estrogen can be one of the causes of cancer, we focus on supporting estrogen detoxification, a process that happens primarily in the liver.

HOW MUCH ESTROGEN DO YOU HAVE?

Many women believe that after menopause they aren’t making estrogen anymore.
This is not true. Estrogen is produced in several places in the body, including the ovaries, adrenal glands and fat cells. Even if your ovaries have been removed or you have gone through menopause, estrogen is still being produced, in low but measurable amounts, by these other tissues. You might wonder: since we all have estrogen, why do some women end up with breast cancer? Well, it turns out that all estrogens are not the same.

When estrogen is processed for elimination, the hormones are sent to the liver where they are metabolized, a process also called detoxification. During the estrogen detox process, you can end up with “bad” estrogens or “good” estrogens. The bad ones are toxic and damage DNA, as opposed to the “good” estrogen metabolites that behave safely and are preferable. Although our genetics influence how easily we make the good and bad estrogens, it turns out (no big surprise!) that food and other lifestyle factors have an enormous effect on the kinds of metabolites the liver will make. These are what we focus on for breast cancer prevention at BCH and in BlumKitchen.

IMPROVE YOUR RATIO OF GOOD:BAD ESTROGENS

The best way to reduce your cancer risk is to increase your good estrogens, and decrease the bad. Here are our top 3 tips:

1. Eat lots of food that supports estrogen detoxification pathways (Mary will talk more about these foods in our Nutrition section). These include:
cruciferous vegetables like kale, broccoli and cauliflower
fiber from fruits and vegetables
soybean that is non-gmo, and in its whole form, like edamame or tofu. Or, fermented soy like tempeh or miso (we will focus on the soy controversy in next month’s newsletter, so stay tuned…)
beans
ground flax seeds
2. Consider taking the supplement Di-indolylmethane, or DIM, which is basically the active component extracted from cruciferous vegetables. This can improve the good:bad estrogen ratio and decrease the risk of breast cancer. We also recommend it to reduce symptoms of too much estrogen, such as fibrocystic breasts, uterine fibroids or heavy painful periods. This condition is called estrogen dominance.
3. If you want to know more about your personal risk, genetic testing can be done to evaluate your probability for making bad estrogens, and urine testing can be done to assess your current ratio of good:bad estrogens. With these test results, we can determine how to use food, supplements and mind-body practices to increase good estrogen levels and lower bad ones. These tests are available from our Functional Medicine practitioners.

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Blum Nutrition – Estrogen Detoxification

MaryColorLifestyle, as well as our environment, influences the production and metabolism of estrogens. Poor food choices, alcohol, high insulin levels, and excessive body fat all play a role – so does an over exposure to chemicals (plastics), and pesticides. Thankfully, many plants, and their compounds, support estrogen detoxification:

Cruciferous Vegetables (glucosinoaltes)

Legumes

Arugula

Black beans

Bok Choy

Chick peas

Broccoflower

Kidney beans

Broccoli

Lentils

Broccoli rabe

Lima beans

Broccoli sprouts

Mung beans

Brussels sprouts

Pinto beans

Cabbage

Split peas

Cauliflower

 

Collard greens

Allium Family

Kale

Chives

Kohlrabi

Garlic

Mustard greens

Leeks

Napa cabbage

Onions

Radish

Shallots

Swiss chard

Scallions

Turnip

 

Watercress

Lignans

 

Flax seeds

Berries

Chia seeds

Blueberries

Sesame seeds

Blackberries

 

Strawberries

Mushrooms (aromatas inhibitors)

Raspberries

All mushrooms-even white button mushrooms

When our food intake is healthy, balance and varied, we naturally balance our estrogens – we eliminate the troublemakers and hold onto the good ones for optimal bone and brain health — so that we can flip summersaults with our grandchildren and remember their names!