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Toxins in Your Kitchen

I would argue that the kitchen is the most important room of the house. It is where you are nourished, physically, and many times, figuratively. It is often the hub of the family. Highly trafficked and with no television in the background, it’s a room of connection. I can’t tell you the number of times I’ve gone to a friend’s home and we all hung out in the kitchen!

It’s also the one room in the house that’s a toxin dumping ground.

It sounds grim, I know. But, let me explain (and then we’ll explore what to do about it) …

Kitchens contain our fresh food, our drinking water, our packaged goods, our utensils, our cleansers, our dishware, our appliances. Toxins, unfortunately, lurk in all of them. 

A toxin is any substance that can poison your body, negatively impacting your health. Exposure to environmental toxins can damage your endocrine system, immune system, nervous system and your digestive tract. They are a significant concern because they can contribute to chronic diseases by disrupting the body’s natural systems at a cellular level. To learn more about toxins, in general, and how they affect your health, check out this blog post:

Let’s take a deeper dive into food. After all, it’s the one constant day in and day out. You simply can’t live without it. 

Did you know that an estimated 3,000 chemicals that have not been evaluated by the Food and Drug Administration (FDA) are present in the food you eat? The food industry is able to keep information about these chemicals secret by taking advantage of a loophole in the law that allows processed food companies to decide which chemicals are safe to use. This loophole is called the “Generally Recognized as Safe” (GRAS) system, which was enacted in 1958 and has not been amended. Ninety-nine percent (yes, 99%) of all food chemicals introduced since 2000 were greenlighted for use by the food and chemical industry, through this loophole.

JUST BECAUSE A PRODUCT IS FOR SALE, DOESN’T MAKE IT SAFE!

Here’s an interesting illustration of this problem.  Here is a list of ingredients and foods that are banned in other countries. Check out these categories:

Chemicals applied directly to produce and animals that are banned in other countries: 

– Arsenic – fed to chickens to promote weight gain.

– Chlorine-washed food, cleaning foodborne bacteria and other contaminants off poultry, fruits or veggies.

– Farmed salmon – fed synthetic astaxanthin, which is made from petrochemicals, to give the flesh an artificial pinkish-red color that we see in wild salmon.

– Genetically Modified Foods (GMOs) – most soy, beets, corn, canola, cotton, and alfalfa in the United States (U.S.) are GMO, and many countries have banned or regulated them due to public safety concerns.

– Going hand-in-hand with GMOs (because they are used in very high doses on GMO crops) are Herbicides, Pesticides and Fungicides, which are widely used on crops in the U.S. to keep them free of bugs and diseases.  Of the 374 active chemicals authorized for agricultural use in the U.S. in 2016, the European Union (EU) banned 72 of them. Wow!

– Glyphosate – the primary ingredient in the weedkiller Roundup, is one highly-publicized example of a chemical banned throughout the world. Glyphosate consumption is linked to cancer.  In fact, several people have won cases that alleged glyphosate caused their cancer. 

– Atrazine – right behind glyphosate is the weed killer Atrazine. In the U.S., it is one of the most commonly reported contaminants in groundwater and public drinking water, according to the Environmental Protection Agency.  Atrazine is applied to a wide range of crops, including sugarcane, soy, sorghum, and corn. It is estimated that over 65% of corn crops are treated with Atrazine. 

– rBGH or rBST growth hormones – common in the dairy industry, many countries have banned these compounds.  

– Ractopamine – a feed additive banned in at least 160 countries, including China, Russia and several others across Europe – is not only harmful to human health but cruel to the animals it is fed to. It is estimated that 60-80% of American pigs are treated with Ractopamine. The FDA has linked ractopamine to nearly a quarter-million reported adverse events in pigs (more than half of those pigs were sickened or killed) — more than any other animal drug. These pigs became lame or unable to stand, started trembling, or suffered a host of other ailments. 

Food chemicals found as ingredients banned in other countries: 

– Azodicarbonamide (ADA) – a carcinogen, used in baked goods as a bleaching agent. You’ll find it in bread products and snacks. You’ll also find it in yoga mats, flip flops and other plastics. It’s considered a chemical foaming agent. 

– Potassium bromate – a possible carcinogen, used primarily in baked goods – think breads, tortillas, cookies.

– Brominated vegetable oil (BV) – used in soda and sports drinks and banned in more than 100 countries. 

– Carrageenan – a thickener and emulsifier, carrageenan is most commonly found in dairy items like yogurt, ice cream, and cheese, as well as processed meats. It  cannot be used in baby formulas in the EU.

– Food dyes – the following are either banned or must come with a warning label: Yellow dyes No. 5 & 6; Red dye No. 40. There are studies that show a link between food dyes and Attention Deficit Hyperactive Disorder (ADHD) in children.

– Titanium dioxide – a coloring additive found in candy, baked goods, and other packaged foods.

– Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) – an additive used to prevent fats from going rancid and to preserve color, flavor and odor. They are added to breakfast cereals, butter, chewing gum and cosmetics. 

– Propylparaben – an antimicrobial preservative used to extend shelf life. It is prevalent in many products including cakes, pastries, pie crusts, icing, jams, olives, pickles to name a few and is also found in moisturizers, shampoos, conditioners, cosmetics and shaving products. 

Chemicals used in food packaging banned in other countries: 

– Bisphenol-A (BPA) – This hormone-disrupting compound is toxic to human reproduction. Exposure to BPA has been linked to early-onset puberty, Polycystic Ovarian Syndrome (PCOS). It has possible effects on the brain and prostate gland of fetuses, infants and children; effects on children’s behavior and a possible link to increased blood pressure. It is commonly found in the lining of metal food cans, plastic food and drink containers, some water bottles, baby bottles, receipts from cash registers and dental sealants. Think BPA-Free plastic is the answer? Think again. The alternative has likely never been tested and plastics, in general, are proving to be a health problem, as you will see in the next two categories. 

– Per- and polyfluoroalkyl substances (PFAS) – These chemicals are added to food packaging to make it resistant to oil and liquid. They are highly persistent, mobile, and toxic. PFAS have been linked to cancer, hormone disruption, liver and kidney toxicity, and harm to the immune system. They are found in non-stick cookware, grease-resistant food packaging like pizza boxes and take-out containers. They are also found in water-resistant fabrics and personal care products like dental floss and shampoo.

– Phthalates – a group of chemicals used to make plastic products softer and more flexible. They are used in food packaging and food preparation. They are linked to reproduction problems, birth defects, cancer, miscarriage and diabetes. Name a food and it is likely that phthalates are present. 

These are just the chemicals banned in other companies. There are a host of other toxins found in our food, unfortunately. From other pesticides besides glyphosate and atrazine to mycotoxins such as ochratoxins, aflatoxins, zearalenone, fumonisins and trichothecenes to heavy metals, such as mercury, arsenic, barium, uranium, nickel, aluminum and cadmium.  But now that you have this information, you can start the process of cleaning up your world!

IN THE MEANTIME, HERE’S WHAT YOU CAN DO ABOUT TOXINS IN YOUR KITCHEN

-– Read nutrition labels – Can you identify every ingredient? Another way to ascertain this is: Would your grandmother have each ingredient in her kitchen cabinet?

— Avoid animal products such as milk or meat in which GMO foods were used to feed the animals. Organic or grass fed meat and milk is the best choice. Look for labels that explicitly say, “grass finished” or “100% grass fed.” The term “grass fed” can also include grains and soy.

— Fiber is your friend! It helps bind toxins. 

— Consume sulfur-rich cruciferous vegetables like Brussels sprouts, broccoli and cauliflower.  They are great for your detox system!

— Avoid eating Genetically Modified (GMO) foods, which are directly contaminated with glyphosate, as well as other herbicides and pesticides

— Consider water filters or a filtration system  that can remove or reduce pesticides and herbicides, including glyphosate from your drinking water. The more effective water filters are the “under the counter” models that use reverse osmosis

– Don’t use glyphosate (Roundup) or other pesticides in your yard. And go organic as much as (financially) possible in the produce you buy!

— Protect any food you are growing outdoors when chemicals are sprayed by neighbors.

Ready to turn your kitchen and your body into the sanctuary it deserves to be?

Join the 3-Day Toxin Reset where you will learn:

  • Day 1: What are toxins and how they are connected to your health
  • Day 2: Where in your past and in your daily life toxins are found
  • Day 3: What you can do about it using food as medicine, supplementation and minimizing exposure

We begin Feb 25th! >>>> I’m In! <<<<

Resources: 

https://www.pewtrusts.org/en/research-and-analysis/reports/2013/11/07/fixing-the-oversight-of-chemicals-added-to-our-food

https://www.ewg.org/news-insights/news/monsantos-gmo-herbicide-doubles-cancer-risk

https://www.businesstimes.com.sg/companies-markets/consumer-healthcare/quarter-pesticides-used-us-are-banned-eu

https://www.ewg.org/news-insights/news/monsantos-gmo-herbicide-doubles-cancer-risk

https://web.archive.org/web/20120316130312/https://www.epa.gov/teach/chem_summ/Atrazine_summary.pdf

https://www.livescience.com/47032-time-for-us-to-ban-ractopamine.html

https://www.verywellhealth.com/red-dye-40-adhd-5220957

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Toxins. Toxins. Toxins. What are they and should you be concerned?

When you hear about “toxins” you likely think of wildfire smoke, oil spills and other high profile events, such as the lead crisis in Flint, Michigan’s municipal water. Those are obvious and highly publicized, but the hard reality is that you are likely exposed to thousands of toxins every single day without giving it a second thought. 

A toxin is any substance that can poison your body, negatively impacting your health. Exposure to environmental toxins can damage your endocrine, immune, and nervous systems, and your digestive tract. They are a significant concern because they can contribute to chronic diseases by disrupting the body at a cellular level, wreaking havoc by creating ongoing and runaway inflammation and oxidative stress (free radicals causing damage at the cellular level).

ACUTE VS CHRONIC TOXIN EXPOSURE

Unlike acute toxicity, such as the smoke from wildfires, chronic exposure to environmental toxins  is when you have low-dose exposure over a long period of time, which allows the toxins to gradually build up in your body.  

Going through a regular day, you encounter a constant stream of toxins, from chemical-laden food, paint, pizza boxes, household cleaners, thermal receipts, plastic bottles, cosmetics, the air you breathe, the water you drink, the dust in your home and even through prescription drugs. 

Chronic exposure often presents with subtle, often misdiagnosed health disorders, such as chronic fatigue, thyroid disorders, gut symptoms, hormonal imbalances, metabolic and weight issues, skin ailments and psychiatric problems. Symptoms typically build slowly over time, and as time goes on you can accumulate symptoms that affect different parts of the body.  Sometimes there is a “last straw” event, making your symptoms much worse and sending you to the doctor.

In fact, it might feel like there’s an avalanche brewing in your body that no one can seem to figure out. 

Here are some of the more often reported symptoms: 

  • Muscle cramps, tics, twitches
  • Numbness
  • Tingling or tremors
  • Chronic sinus problems
  • Eye irritation/tearing
  • Brain fog, difficulty finding words
  • Memory loss, impaired language skills, and confusion
  • Depression/anxiety
  • Mood swings
  • Shortness of breath, wheezing, coughing
  • Headaches or Migraines
  • Metallic taste in the mouth
  • Weakness
  • Fatigue
  • Joint pain or whole-body aches
  • Skin rashes
  • Constipation, diarrhea, abdominal pain
  • Loss of coordination
  • Dizziness
  • Night sweats
  • Unexplained weight loss or gain
  • Insomnia
  • Low body temperature
  • Infertility and miscarriage

The easiest way to think about toxins is to put them in broad categories. Here are the main categories of toxins: 

Environmental Toxins

Each year more than 4 billion pounds of chemical compounds are released into the environment. Examples include the pesticides, herbicides, fungicides used in agriculture and landscaping, chemicals found in cosmetics, fragrances, personal care and cleaning products, home building materials, mattresses, furniture and even clothing. This would also include industrial toxins, such as toxic emissions of methane, carbon dioxide, volatile organic compounds, benzene, toluene and sulfur. And the scary thing is many of the toxic ingredients are either lawful or hidden in “proprietary formulations” where the toxins evade identification. 

Some of the biggest offenders that we see in toxin testing? Glyphosate, the pesticide known as Round-Up; atrazine, an herbicide sprayed on 80% of corn crops in the United States; plastics (all, not just BPA); and all varieties of parabens found in cosmetics and personal care products.  A toxin soup, indeed. 

Heavy Metals

Heavy metals are elements that are found in the earth.  They’re used in agriculture, medicine and in industry. The most common elevated heavy metals are mercury, lead, cadmium and arsenic. There are others that we are seeing more and more often in the toxin screenings we offer at Blum Center for Health, including Barium, Gadolinium, Uranium and Nickel.

These metals can enter your body through various sources, including contaminated food and water, industrial exposure, food container linings and even pharmaceuticals and cosmetics. Mercury is found in big fish, including tuna, as well as dental fillings and lead pipes. Arsenic is found in water, chocolate, rice and pesticides, while cadmium is found in cigarette smoke, batteries, chocolate and contaminated food. 

Mycotoxins

Mycotoxins are toxic substances produced naturally by molds and fungi as a result of environmental conditions. You’ve likely heard of black mold found in damp and water-damaged buildings and the health havoc it can create. But, did you know that about  25 percent of crops are affected by mold and fungal contamination, making mycotoxins some of the most common natural contaminants in both human and animal food. Poor harvesting methods, improper storage, and suboptimal conditions during processing and transportation can also promote their growth.

The most commonly contaminated foods are also some of the most regularly used foods, unfortunately: 

  • Grains, and all products made from grains, such as oatmeal, bread, crackers and cereals
  • Cocoa/chocolate
  • Coffee
  • Fruit juices
  • Milk and dairy products
  • Vegetable oils
  • Ethanol and Beer
  • Dried fruits, nuts, and spices

Although the human body has an innate capacity to detoxify itself, people now are exposed to a level of consumer, agricultural, and industrial toxins that we are no longer able to handle. 

Toxins do all sorts of damage: they gradually clog the liver, block insulin-receptor sites, damage the genes, and undermine DNA repair and recovery. As noted earlier, they contribute to inflammation, blood-sugar problems, digestive problems, mitochondrial disorders, low energy, immune and a host of other problems. When toxins build up over time and overload your body, they gradually undermine your health and cause disease. 

The good news is … this is not only preventable, it’s reversible. 

Ready to reduce your toxin load and feel more vital and energetic?

Join the 3-Day Toxin Reset where you will learn:

Day 1: What are toxins and how they are connected to your health

Day 2: Where in your past and in your daily life are toxins found

Day 3: What you can do about it using food as medicine, supplementation and minimizing exposure

We begin February 25th! JOIN US

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A YEAR IN REVIEW – MEDICAL WEIGHT LOSS WITH GLP-1’s 

Do you often wonder if weight loss medication is the right fit for you?  There is so much confusing information in the news that it’s hard to know what is true and what isn’t.  Read on for the answers you are looking for on GLP-1’s.

WHAT WE’VE LEARNED THIS YEAR

It has been over a year since we launched the Medical Weight Loss Program at Blum Center for Health, and over five years since Ozempic first hit the market and changed the weight loss landscape.  As a Functional Medicine provider managing medical weight loss, I have witnessed firsthand the transformative impact GLP-1 receptor agonists such as semaglutide (Wegovy, Ozempic) and tirzepatide (Mounjaro, Zepbound) have had on patients.

Not only are people reporting weight loss, but we have also observed that the medication dramatically reduces cravings, and “food noise” – that incessant voice in the back of your mind, often driving your food choices. This quieting of the mind provides the “space” needed to change ingrained behaviors. As an example, once night eating is no longer irresistible, you have the space to work on new strategies that will keep you out of the cookie jar once you wean off medication. New tools, new life!

Herein lies the power of weight loss with us at Blum Center. The reality is that while these medications represent a major breakthrough in weight management, and they feel like a magic bullet in the short run, we think of these medications as just one piece of the puzzle.  For your weight loss journey to be successful in the long run (and the key to keeping the weight off), is to spend equal time on the other puzzle pieces – lifestyle, nutrition, body composition, stress management, hormone balance, gut health. 

In other words, discovering the root cause of your metabolic imbalance, and treating that, will give you the tools you need to maintain it.

IN ADDITION TO WEIGHT LOSS…

What do we witness with this multi-pronged approach? People who are more confident, stepping into their power, feeling good in their bodies, and healthier as evidenced by their blood labs and functional medicine testing before and after.

And just to thread the needle, it appears there are other benefits besides weight loss and reduced cravings, which are currently being explored by researchers.  And we’ve been seeing these improvements, too, in our office: 

  • Reducing sleep apnea
  • Dementia prevention/neuroprotective (Evoke and EVOKE+ trials) 
  • Treating addiction and addictive behaviors (helps with cravings, reduces food “noise”) 
  • Boosting immune function (The Select Trial) 
  • Reducing cardiovascular risk including lowering blood pressure (Select trial) 

Pretty cool, right?

Here are some of the most common questions we receive about GLP-1’s:

What if I’m not obese or diabetic – can I still use these medications? 

Many of the patients we see feel stuck in a rut with weight loss despite trying their usual diet and exercise tricks. Using a GLP-1 agonist as a tool to kick start weight loss for even a few weeks or months can often be beneficial to jumpstart the process while also investigating the root causes of the possible metabolic issues.  

Will I just gain the weight back? 

Well, here’s the truth bomb that you’re likely not hearing: the data across America shows that if no lifestyle changes are made, patients who discontinue GLP-1 agonists will regain about 2/3rd of their lost weight after stopping. This illustrates why root cause and lifestyle medicine is critical to sustained weight loss!

At Blum Center our patients successfully use GLP-1 Agonists and are able to maintain weight loss  after they discontinue the medication.  Why is that? 

  • Our Functional Medicine Approach:  We look at the whole patient and do extensive testing including blood work and often gut testing. So, while we use the medications to jump start the process, we simultaneously shine the light on root cause medicine: gut health, hormone health, toxins, stress, nutrition and exercise, to name a few. 
  • Health Coaching: All our patients on GLP-1’s meet with our Health Coach Melissa Rapoport who walks patients through every step of the process and helps you create a plan for sustainable long-term changes. 

This is indeed personalized weight loss!

Will I lose all my muscle? 

This is a big fear of many patients — understandably! And, one that we take seriously. With all weight loss (even with diet alone) there is some lean muscle mass lost but there are several key ways we can ensure you maximize the weight loss coming from fat and not muscle. This can be completely avoided with proper nutrition and exercise. 

In fact we have an awesome tool – the InBody scanner – that tracks your body composition and shows us exactly what you’re losing. Are you losing visceral fat (yes!) and maintaining and maybe gaining muscle mass (yes!). Your lean muscle mass will maintain your metabolism during and after using these medications – muscle is your biggest friend in weight loss maintenance! 

Do I have to stay on this medication forever or can I use it short term? 

While these medications are completely safe to stay on long term (they are designed for that) – the vast majority of our patients are just using these for short term use. Again,we don’t think of Wegovy or Monjouro as the solution – they are just a tool — the solution is to get to the root cause of why you are “stuck” or gaining weight. 

Are there side effects?

The most common side effects are nausea, diarrhea and constipation, though they are usually short-lived and avoided by sticking to the “start low and go slow” strategy – starting at a low dose and slowly titrating up.

Less common but still on our radar – gallbladder issues (as with any rapid weight loss), thyroid concerns and pancreatitis – while rare, these can be serious and we always monitor for these. 

How do supplements fit into the plan? ? 

We will recommend a personalized supplement plan for any health issues or imbalances we discover, if needed, based on your test results.  

Ready to take the next steps in your weight loss journey? Request a Consultation

Resources: 

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Menopause and Heart Disease: What every woman should know

Heart disease is the most frequent cause of death in the United States.  We have not outgrown it, or cured ourselves as a nation, even though cholesterol medication has been the number one most prescribed drug in the United States.  For women, the data is even more startling.  After menopause, heart disease is the #1 killer of women.  While we all get our annual mammograms to prevent breast cancer, most women after menopause don’t realize that they need to be focusing as well on their annual evaluation for prevention of heart disease.   

Here are some details about this risk, which is related to “missing” the benefits of estrogen:  

Young women who have early surgical menopause (they had their ovaries removed) have a higher risk for heart disease independent of conventional risk factors

In the cardiovascular system, studies show that Estradiol reduces:

  • Inflammation in injured arteries
  • Oxidative stress in arteries and vascular smooth muscle cells
  • LDL oxidation (which increases the risk of plaque)
  • Insulin resistance, 
  • Cardiac hypertrophy (thickening of heart muscle) 
  • Blood pressure by increasing vasodilation in vascular endothelium, helping reduce blood pressure.

Given this information, it appears that after menopause, women lose the protective effects of estrogen that they have enjoyed until that time.  The questions now become, does estrogen replacement reduce CV risk? And if it does reduce CV risk, is the risk/benefit a net positive?

The results of studies have been mixed.  Observational evidence has suggested that there might be a protective effect of menopausal hormone therapy on coronary heart disease; however, the WHI and other trials of menopausal hormone therapy have not demonstrated such an effect.  And so it appears the jury is still out on this one.  Regardless of whether you take hormone therapy or not after menopause, it’s critical that you have your risk of heart disease assessed by a knowledgeable clinician.

HOW TO ASSESS RISK OF HEART DISEASE

Because we truly don’t know who is at risk for a heart attack based simply on family history, or blood pressure, or cholesterol levels, it’s critical that you understand how to be properly evaluated.  

To prove this point, a recent July 2024 article by Faridi et al, adults ages 40-65 without any traditional risk factors (hypertension, diabetes, medications for hypertension or diabetes, tobacco use) found that even in these low risk people, almost 40% had plaque in their arteries (atherosclerosis) present on coronary CT angiogram, and 25% had calcifications on a coronary artery calcium scan. Even in individuals with optimal risk factors, which is to say BP <120/<80, fasting blood glucose <100, A1c <5.7%, BMI<25, healthy HDL and triglycerides and no tobacco use, 21% of participants had coronary plaque detected.

Many clinicians determine your risk for heart disease by using a 10-year calculator that adds together all the above risk factors.  This is often how a decision is made about whether to start you on a statin (medication for lowering cholesterol).  However, I hope this paper has now convinced you (like it convinced me) that you need further risk assessment beyond vitals signs and basic blood markers for a complete picture.  This often includes imaging and more advanced lipid testing. 

THE BEST TESTS TO CHECK YOUR HEART HEALTH BEFORE OR DURING MENOPAUSE

At Blum we frequently use the following tests to really know the status of your coronary arteries and thus your risk for heart disease and heart attack:

  1. Imaging recommended after menopause (or sooner for high risk patients):  CT Calcium score as initial screening; followed by CT Angiogram with Cleerly if indicated
  2. Advance blood testing for lipids and oxidative stress.  
  3. Cutting edge genetic testing to help us personalize treatment, for example:
    • 16% of people carry polymorphisms (genetic variants) in the CDKN2A (9p21) gene which leads to increased calcification in the arteries
    • Polymorphisms in the IL1RL1 and IL33 genes can combine to lead to a 2 to 5-fold increased risk in coronary artery disease, in addition to increased risk for hypertension, due to the body’s decreased ability to stop inflammation and fibrosis. 

Knowing all of this, some people avoid doing the testing because they are worried about the side effects of taking a statin, which is the common treatment after discovering some of these high risk issues. To be clear, statins are highly effective in lowering LDL, reducing plaque and lowering one’s risk for atherosclerotic heart disease. However, in some people, they can also cause myalgias, raise glucose, and elevate liver enzymes, in some people. The fantastic thing about medicine today is that even if these side effects occur for you, and are intolerable or undesirable enough to prohibit statin use, multiple other oral and injectable therapies are available such as PCSK-9 inhibitors, ezetimibe, and bempedoic acid, not to mention the exercise and lifestyle patterns we can recommend.  I encourage you to get evaluated, and then we can figure out together where to go from there and which approach is best for you.

THE OZEMPIC REVOLUTION

One of the more interesting recent options we have for treating or preventing heart disease are GLP1 receptor agonists, or the Ozempic family of medications. We now have evidence that GLP1s like Ozempic lower the risk of heart attack, stroke, and cardiovascular death in patients who are overweight or obese. We know that GLP1 receptors are located in multiple organs, including heart muscle cells (cardiomyocytes).  We are learning all the ways that these medications can help reduce your risk of heart disease, outside of their glucose lowering and weight loss effects, all of which suggests we may start using this for primary prevention in the right cardiovascular patient someday.

Here are just some examples of what we are learning.  GLP1’s have been found to:

  • Have a direct effect on the cardiomyocytes, improving their ability to use glucose for energy, and inhibiting apoptosis (cell damage and death).   
  • Stimulate the lining of blood vessels to produce nitric oxide, thereby lowering blood pressure. 
  • Lower lipid levels 
  • Reduce blood clots by having anti-atherothrombotic properties
  • Reduce oxidative stress (the free radicals that run around your body causing damage to cells and blood vessels)

I hope this overall message feels optimistic, because coronary artery disease is preventable with the right therapies. At Blum Center for Health, the Proactive Heart Health Program is designed specifically for us to consider each person’s individual cardiac risk and come up with a plan to keep your heart healthy. We look forward to helping you choose the best approach to protect your health.

Dr. Jane Andrews is a Functional Medicine doctor with a background in internal medicine physician doing both inpatient and outpatient clinical medicine for 12 years prior to joining Blum Center. Dr. Andrews received her MD from the Johns Hopkins School of Medicine, her MPH at Johns Hopkins School of Public Health with a concentration in biostatistics and epidemiology, and is a graduate of the NIH-funded Predoctoral Clinical Research Training Program. She completed residency at Tulane University and was faculty at Tulane, followed by Yale School of Medicine, and finally at UT Health where she was an Associate Professor. 

Citations: 

https://pmc.ncbi.nlm.nih.gov/articles/PMC10739421/ https://www.jacc.org/doi/10.1016/j.jacadv.2024.101049 https://pubmed.ncbi.nlm.nih.gov/39116093/

Xiang D, Liu Y, Zhou S, Zhou E, Wang Y. Protective Effects of Estrogen on Cardiovascular Disease Mediated by Oxidative Stress. Oxid Med Cell Longev. 2021;2021:5523516. Published 2021 Jun 28. doi:10.1155/2021/5523516

Rosano GM, Vitale C, Marazzi G, Volterrani M. Menopause and cardiovascular disease: the evidence. Climacteric. 2007 Feb;10 Suppl 1:19-24.

Menazza S, Murphy E. The Expanding Complexity of Estrogen Receptor Signaling in the Cardiovascular System. Circ Res. 2016;118(6):994‐1007. doi:10.1161/CIRCRESAHA.115.305376 

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Ready to Boost Mitochondria and Kick your Energy into High Gear?

You’ve likely heard about the perils of consuming processed foods – It can make you tired, promote muscle weakness, impair your vision and hearing, provoke digestive issues, migraines, diabetes, and cardiovascular disease.  You might be wondering what all these things have in common?  Too much processed food can damage the functioning of your Mitochondrial! 

You might be wondering … how are processed foods connected to my mitochondria?

First, let’s define mitochondria. You might have recently read about these little powerhouses inside your cells. They take the fats, carbs and protein that you eat and combust them for cellular energy much like how the engine in your car burns gasoline. Mitochondria provide the energy to keep your body running, and are the prime driver of metabolism, which you need to maintain low levels of body fat and to keep a healthy weight.  

NUTRIENTS THE MITOCHONDRIA NEEDS

To be functioning at their best, your mitochondria need very specific nutrients.  They need B vitamins, antioxidants, and amino acids (the building blocks of protein).  Just like your car engine, the mitochondria throw off “sparks” as its combusting your food for energy, and it needs a constant supply of rainbow colored foods to provide the antioxidants needed to quench these sparks also called free radicals. If you aren’t eating enough antioxidants, the sparks become a flame and not only can you end up with inflammation, but your mitochondria stop working optimally.

In addition to antioxidants, B vitamins are critical.  When you eat lots of vegetables, and whole foods (the food looks like it did when it was grown, picked, slaughtered) you get a lot of B vitamins.  Remember, you are also eating what the animal ate, and so how you source your animal protein matters too for it’s nutrient density.

NUTRIENTS THE MITOCHONDRIA DON’T NEED

OK, now that you know what you should feed your mitochondria, what shouldn’t you feed it?  Processed foods!  Not only are these foods missing the nutrients you need, but they have “anti-nutrients” that are damaging to the body.   Sugar is clearly inflammatory and damaging, but these processed foods also have loads of added chemicals, bad fats, and toxins that are hitchhiking with the food when you eat it.  This is why it’s critical to read nutrition labels to discern whether your favorite crackers, breads, canned goods, and even products marketed as healthy, are really ok.  Remember, if your mitochondria are ok, your cells and then your body will also function at its best. 

Be a Nutrition Label Detective:

Examine the ingredient list: Would you find every ingredient in your grandmother’s kitchen? If not, step away. Is there any kind of sugar in the first three ingredients – anything from cane sugar to honey to date sugar – it’s a desert.

Take a look at the grams of added sugar: We recommend staying under 24g of added sugar daily. What does that mean? 4g of sugar equals 1 teaspoon. It adds up fast.

For grain and grain replacement products, such as breads, crackers and gluten-free products: How many grams of fiber does it have? There should be a minimum of 3 grams per serving.

What processed foods should you avoid unequivocally? Seed oils, such as canola (rapeseed), corn, cottonseed, peanut, grapeseed, rice bran, soybean, safflower and sunflower. Using extra virgin olive oil for cooking? Make sure you do not expose it to high heat – it converts to an “anti-nutrient” trans-fat! Our favorite high heat oil is avocado.

Foods to Eat for Healthy Mitochondrial Function:

Eat a wide variety of fruits and vegetables, you have heard this before –but it is critical. Be sure to include red, blue, purple, yellow and green fruits and vegetables, the deeper, darker colored food are the best. Gradually increase the number of servings that you have a day to reach 9 cups a day. Find your farmer’s market and get to work. You can do it! Be sure to add some seaweed into the mix for iodine.

Eat more omega-3 rich foods. We do not make omega-3 fatty acids in the body so they must come from the diet daily. Include wild fish, grass-fed meats and omega-3 rich eggs. Boost this brain food — the brain has lots of mitochondria — by adding one to two tablespoons of flax or hemp oil, or seeds, to your vegetables.

Build your meal from the foundation of vegetables up, then add your omega-3 rich protein, some legumes, like your favorite beans, for fiber, toss in some dulse or seaweed, sprinkle with nuts and seeds, douse with a healthy oil for dressing and you are good to go – literally go, because eating this way you will give you more energy to go!

Two Other Factors that Boost Mitochondrial Function:

Intermittent fasting and calorie restriction increase your ability to generate energy while increasing the number of mitochondria in the cells.  A simple way to practice intermittent fasting is to eat no food (you are allowed to have herbal tea or broth) for 12-14 hours overnight, from dinner to breakfast. Calorie restriction can be done by eating only vegetables for 600 – 800 Calories in one day, perhaps one day each week. 

Reduce your intake of carbohydrates. This shift causes your body to switch to using ketones (produced by burning fats) instead of glucose as its primary source of fuel. Ketones are efficiently used for the generation of energy in the mitochondria while increasing the number of new mitochondria.

But Food is Only One Aspect to Boost Mitochondria Function

Mitochondria are especially damaged from Covid or other viruses; Lyme or other tick or bacterial infections; and Environmental toxins, especially mold; as well as aging. Often, the chronic fatigue experienced by people trying to recover from a significant illness comes from damage to the mitochondria.  Because of this, we have created a Mito Recovery Program. 

Testing and Repairing Your Mitochondria Damage: 

Our Mito Recovery program is a comprehensive evaluation and treatment approach for  your mitochondria, to help them recover and to finally restore your health.  

The first step is to identify why and how your mitochondria got damaged, and then to help you eliminate these exposures if they are environmental or infectious.  Common culprits are infectious disease, mold, and environmental toxins. 

We will check the functioning of your mitochondria with MitoSwab testing. The test is done with a simple scrape from the inside of your cheek, and results show us your mitochondrial biogenesis (total numbers of mitochondria) and the functioning of Complexes 1, 2, 3 and 4.

We measure levels of oxidative stress and glutathione.

Treatment:  Based on these results we offer targeted treatments, which may include Infusions (NAD, glutathione, lipoic acid, CoQ10, carnitine, B vitamins and magnesium), supplements, and intermittent caloric restriction/fasting (great for mitochondria function!).   For example, low Complex 1 responds well to NAD.  Riboflavin is good for Complex 2, and CoQ10 for Complex 3.  And both Glutathione and lipoic acid are great for treating oxidative stress, which is an issue for all the 4 complexes if they are damaged.

Suspect your Mitochondria Need Help? Schedule an appointment with one of our Functional Medicine practitioners. Call 914-652-7800 to book your appointment. 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters. To learn more about Melissa’s coaching practice at Blum Center for Health, click here.

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Emotional Wellness and the Stress Effect

In 1998, I attended my first training program with the Center for Mind-Body Medicine (CMBM.org), and began a lifelong journey exploring and understanding how our emotions, thoughts, feelings, stress, and  trauma are dramatically linked to changes in our physical and mental health.  There is no separation.  Look below the surface of a physical illness and you will find stress, trauma, or emotional distress in varying degrees, sometimes going back many years.  

The same holds true for those with emotional or mental health issues.  There are almost always root causes to be found…sometimes physical (think nutritional for example), but often there is underlying stress or trauma to be unearthed and healed.   

Over the many years that I have worked with CMBM (I am still part of the Senior Teaching Faculty), I have traveled and worked in traumatized populations (Haiti after the earthquake, New Orleans after Katrina, Northern California after the Wildfires, Military/Vets, First responders after 9/11) and in stressed out populations of health professionals experiencing severe burnout and every day trauma in their own lives.  And because this understanding of the mind-body-stress-trauma connection is now woven into the fabric of who i am and the lens with which i see the world, over these past 20+ years, I have uncovered and witnessed how stress and trauma have caused physical and emotional illness in all the people I meet and treat in my medical practice.  

When I opened Blum Center for Health almost 15 years ago, my goal was always to bring Functional Medicine, Mind-Body Medicine and Nutritional Medicine all together under one roof.  And I have a deep sense of satisfaction, knowing that yes, these are the services you will find when you explore our website or walk in our door.  But more importantly, this is that attitude and approach you will find as you work with all our providers, because this has now become the fabric of who WE are.

SUPPORT FOR EMOTIONAL WELLNESS, STRESS AND TRAUMA

To support our community and to offer tools for our patients to explore their mind-body connection and resolve underlying stress and past trauma, we offer many services that we invite you to take advantage of.  

  • Weekly meditation classes
  • Mind-body groups led by facilitators trained by CMBM
  • Health coaching for exploring stress and sleep with Melissa Rapoport
  • Ketamine consult and then treatment with Dr Greenman
  • We also work with local integrative psychiatrists and therapists for a team approach for optimal treatment outcomes.
  • And of course, we also use functional medicine to look for underlying causes of imbalances that affect your mood and emotional health, including optimizing gut microbiome, hormones, nutrient deficiencies, and more. 

We’re here to help. If you are unsure of where to start, feel free to contact us at info@blumcenterforhealth.com and we’d be happy to guide in the direction that fits your desired outcome.

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Nutrient Packed Smoothie Guide

Functional Medicine Smoothie Recommendations

Smoothies can be a quick, simple and refreshing complement to your nutrition program, helping to make food as medicine delicious and healing.  However, many typical smoothie recipes are heavy on fruits, limited in protein and miss the boat on opportunities to add fantastic antioxidant and antiinflammatory options. 

Use this template to take your smoothies to a new level! 

Use 4-6 oz. for your base liquid for your smoothie. Place it in a blender.

o Green tea – let it brew for 10-15 minutes

o Good, clean, filtered water

o Almond milk or another nut milk ( use one without added gums or sweeteners) 

Add 2 oz. of organic, unsweetened liquid:

o Pomegranate juice

o Tart cherry juice

o Acai juice

o “Morning blend” or any Knudsen Organic “just” juice

Add ½ cup of frozen wild blueberries, blackberries, or raspberries (preferably organic).

Add 1 cup of spinach, kale, romaine or any green leafy vegetable

And/or a carrot, ½ beet or ⅓ cup cauliflower 

Add a protein

o ½ cup coconut yogurt

o ⅓ cup white beans or chickpeas 

o 2Tbs nut or seed butter

o 1 scoop of protein powder 

Add additional nutrients:

o Add 1-2t of freshly ground flax seeds. Store extra ground flax seed in fridge. It will keep for 3-4 weeks.

o 1 scoop of Fiber

o 1 teaspoon of fish oil 

You may want to use the herbs below: 

1T of fresh rosemary chipped 

1t of fresh ground turmeric or ginger

½t of fresh ground cinnamon, clove or nutmeg 

Add ¼ cup of crushed ice if you like your smoothie cold 

Blend as desired and enjoy!

Download the guide as an image and save it for future use:

Vicki Kobliner is a Registered Dietitian/Nutritionist with over 20 years of expertise applying a Functional Nutrition approach to the care of children and adults. She utilized her wealth of experience with both traditional and integrative modalities, incorporating the power of food, herbs and targeted nutrition support for both prevention of and healing from both acute and chronic illnesses.    Vicki sees pediatric patients and their families, and has extensive experience in addressing a wide variety of childhood illnesses.

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Sesame Kelp Gomasio

Sesame seeds are excellent for healing the thyroid. To boost its potency, we’ve added the sea vegetable kelp to our gomasio recipe for added minerals and thyroid support!  Try this salty condiment on your raw cruciferous vegetables, or as a garnish on salads, soups, noodles, and other vegetables.

Serves 12 Tablespoons

Ingredients

  • 1/2 cup, sesame seeds – toasted
  • 1/4 cup, kelp – toasted
  • 1/2 tsp, sea salt with iodine

Directions

  • In a mortar, grind the sesame seeds, kelp, and salt together until well combined, but not into a paste. If you don’t have a mortar and pestle you can blend this in a coffee grinder in two batches.
  • Store in an airtight container.
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Detoxing Deliciously: Shrimp Masala

For your weekly fish dish, we love this low-mercury, flavorful recipe rich in nutrients that will help your body clear out toxins.

Serves 4

Ingredients

  • 2 tbsp, coconut oil
  • 2 tsp, cumin seeds
  • 2, red chili peppers – dried
  • 11/2 cups , onion – diced
  • 1 1/2 tbsp, fresh ginger – minced peeled
  • 2 tsp, garlic – minced
  • 2 tsp, coriander – ground
  • 11/2 tsp, cumin – ground
  • 1/2 tsp, turmeric – ground
  • 1/2 tsp, cayenne pepper
  • Pinch, Salt and freshly ground black pepper
  • 1 14-ounce can , tomatoes – diced
  • 1 lb, medium shrimp – peeled and deveined
  • 1 cup , coconut milk
  • 1/4 cup, cilantro – chopped

Directions

  • Heat the coconut oil in a large skillet over medium-high heat. Add the cumin seeds and red chilies and cook, stirring, until the fragrant, about 30 seconds.
  • Add the onion and cook until lightly browned, about 5 minutes. Then add the ginger, garlic, coriander, cumin, turmeric, and cayenne, and season with salt and pepper. Cook until dark and fragrant, about 3 minutes more.
  • Add the tomatoes and cook until somewhat soft, about 3 minutes. You can make the sauce up to this point a day ahead.
  • When ready to serve, heat the sauce over high heat. As soon as it starts to bubble on the edges, add the shrimp and cook, stirring, until the shrimp turns opaque. Lower the heat, gradually stir in the coconut milk, and gently heat it through – do not allow to boil.
  • Season to taste with salt and pepper. Transfer to a serving platter, garnish with cilantro and serve over rice or quinoa.
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The Secret To Happiness

By Elizabeth Greig, FNP

Heavy metals, and toxins in general, can be a trigger for brain fog and mental dullness.  If this is something you are experiencing, there are different ways to detoxify your mind. One of the most effective tools is to be mindful about the information you take into your mind: bad news, fear-inducing news, gossip, and useless information can all clutter your mind.

So what can you do? Be proactive and turn off the radio or television when you listen to things that make you feel anxious, angry, or bored.   Ask your friends and family to stop telling you the juicy, but destructive, gossip and tell them that you are being kind to your mind by making a choice about what’s really important for it to hear.

I recently heard about a study that showed that the people who are the happiest are those whose thoughts are about what or who are right in front of them–meaning present time.  So keep your mind centered on what you are doing right now in the present, and don’t let it wander off looking for worries or troubles.  The secret to happiness is a happy mind that is enjoying the moment!