HealthMagazine 2014november PDF

Publishers Notes
TotalHealth
Online
www.totalhealthmagazine.com
November 2014
Publisher
TWIP
The Wellness Imperative People
809 Coyote Gulch Ct.
Ivins, Utah 84738

e-mail:twip2010@gmail.com
Senior Writer
Lyle Hurd
Associate Editors
Brent Barlow, ND
Jonny Bowden, PhD, CNS
Gene Bruno, MS, MHS, RH(AHG)
Dallas Clouatre, PhD
Kevin M. Connolly, PhD
Parris M. Kidd, PhD
Hyla Cass, MD
Gloria Gilbre, CDP, DAHom, PhD
Ann Louise Gittleman, PhD, CNS
Nicholas Gonzalez, MD
Elson M. Haas, MD
Brad King, MS, MFS
Rhonda Lenair
Shawn Messonnier, DVM
Michael T. Murray, ND
Sherrill Sellman, ND
Stephen T. Sinatra, MD
Flora Stay, DDS
Jaqueline Lapa Sussman, MS, LPC
Jacob E. Teitelbaum, MD
Lorna Vanderhaeghe, MSc
Contributors
Kathleen Barnes
Carmia Borek, PhD
Kat James
Chris Kilham
Frank Lanzisera, DC
Lisa Lanzisera, DC
Jennifer A. Smith
Broadcast Producer
John Barson
Editorial Consultant
Linda Harker
Art Director
Jeff Ham
Dear Readers,
Welcome to the November 2014 issue of Total Health Online and trust us it is notall
about eating turkey, mashed potatoes and gravyhowever, as you have read in past issues
it is all connected.
Dallas Clouatre, PhD, begins Avoiding Diabetes with most authorities argue
that diabetes is largely lifestyle related. Too much weight gain, too little exercise, bad
eating habits, etc. account for the preponderance of cases of diabetes in Western
countries. And as stated, it is up to each of us to avoid diabetes by correcting bad
eating habits, getting more exercise and avoiding weight gain. He reminds readers
to be patient when using supplements for blood sugar regulation and overcoming
deficiencies.
Elson M. Haas, MD, Ten Tips on Healing Childhood and Adult Obesity, offers his
guidelines for weight reduction and health maintenance. Clearly, behavior change surrounding food choices and exercise are part of any solution. Long-term behavior modification
shows promise, yet it takes work and consistency.
Brad Kings, MS, MFS, Keeping Your Immune System Healthy During the Holidays
and Beyond suggests updating some traditional recipes as using cauliflower as a substitute for mashed potatoes. He also discusses using starch blockers to control the carbs
and make it easier for you to face that number on your scale the week after Thanksgiving.
Gloria Gilbre, CDP, DAHom, PhD, Diabetes And InflammationThe Vicious
Cycle explains the intertwining of diabetes and inflammation. Where does inflammation come from? There are many unknowns in medicine but we do know inflammation
is caused by environmental chemicals, excessive chronic stress, infections, allergies
(food and environmental), high glucose levels, excessive abdominal fat, high carbohydrate foods, sugar, high blood pressure, and unhealthy unnatural food. Whats also
important to keep in mind is that too little or too much physical activity can also promote inflammationanother reminder that everything in life needs to be in balance in
order to achieve and maintain wellness.
Jacob E. Teitelbaum, MD, presents Nine Tips to Recharge Your Immune System.
Your immune system is key to staying healthy. And Dr. Teitelbaum presents a total plan on
improving and maintaining it.
Dermatitis Herpetiformis (DH)The Itchy Side of Celiac Disease, contributed
by Jennifer A. Smith. As a sufferer of DH and Celiac Disease Smith shares her personal
experience with DH and Celiac Disease to help spread awareness to others who may
benefit by having this information.
In Keeping Your Immune System Healthy During the Holidays And Beyond, Gene
Bruno, MS, MHS, RH(AHG) discusses nutraceuticals which build the immune system
support both innate and adaptive immunity. Eating a healthy diet and adding immune
support with vitamin C, zinc, selenium, beta 1,3/1,6 glucan and Echinacea. These
nutraceuticals can help you strengthen the immune system. Bruno describes each of these
nutraceuticals and the benefits of each just what is needed during the winter months.
Brent Barlow, ND, Too Much Halloween Candy? Asks a few questions on what you
are going to do with all that candy. He has some practical suggestions and several I wish
Id have thought of that. Much of the information can be used with kids to strengthen
their willpower (yours too) and that important concept of balance.
This months Pet Care column by Shawn Messonnier, DVM, finishes with part three of his
series on Autoimmune Diseases, sharing with us the proper use of fatty acids for our pets.
Thank you to all the authors contributing to the November issue. We also extend a thank
you to all of our advertisers who make Total Health Online possible to our readers. You can
become acquainted with them by clicking on the ads and visiting your local health food stores.
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TWIPThe Wellness Imperative People

The opinions expressed by the authors and contributors to Total Health Online are not necessarily those of TWIP. Nothing may be reproduced in whole or in part without
permission 2014 TWIP. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising from product sales. The intent of Total
Health Online is to increase ones knowledge of developments in the field of natural health. This information is not intended as medical advice for individual problems.
We recommend that you obtain advice from your physician or health care professional for any medical condition.
Total Health Online
Nov e mb e r 2014
TotalHealth
Online
November 2014 Powered by TWIP

The Wellness Imperative People
Empowering People Through Education
Happy Thanksgiving
Features
8 Avoiding Diabetes
Dallas Clouatre, PhD
12 Ten Tips On Healing Childhood And Adult Obesity

Elson M. Haas, MD
18 How To Stay Lean While Still Enjoying Thanksgiving

Brad King, MS, MFS
20 Diabetes And InflammationThe Vicious Cycle

Gloria Gilbre, CDP, DA Hom, PhD
24 Dermatitis Herpetiformis (DH)The Itchy Side of Celiac Disease

Jennifer A. Smith
28 Nine Tips For Recharging Your Immune System

30 Keeping Your Immune System Healthy

During The Holidays And Beyond
33 Too Much Halloween Candy?

Brent Barlow
Departments
2 Publishers Notes
6 Writers Profiles
26 Pet Care: Autoimmune Diseases
Cover: Jacob Short, Freelance Illustration and Designemail: jake.twip2010@gmail.com

Cover photo and inside photos: 123rf stock
4
Total Health Online
Nov e mb e r 2014
N o vemb er 2014
Total Health Online
Writers Profiles
BRENT BARLOW, ND
Brent Barlow is a naturopathic

physician and author of the
book series, To Feel Well. He is
an expert in the field of integrative and holistic healthcare and
has a special interest in treating cardiovascular, hormonal,
inflammatory, and digestive
system disorders. He is boardcertified to utilize advanced
integrative procedures like intravenous nutrient infusions, prolotherapy, neural therapy, and hormone
prescription. Dr. Barlow is a graduate of the Boucher
Institute of Naturopathic Medicine in Vancouver and
practices in Kelowna, British Columbia.
GENE BRUNO
is the
Provost and Chief Academic
Officer for Huntington College
of Health Sciences. With graduate degrees in both nutrition
and herbal medicine, Gene is
a 35-year veteran of the Dietary
Supplement industry. He has
educated and trained natural
product retailers and health care professionals, has
researched and formulated natural products for
dozens of dietary supplement companies, and has
written articles on nutrition, herbal medicine, nutraceuticals and integrative health issues for trade, consumer magazines, and peer-reviewed publications.
HYLA CASS, MD
Dr. Cass is an oft-quoted expert in the field of integrative
medicine and psychiatry, combining the best of leadingedge natural medicine with
the modern science, in her
clinical practice, writings, lectures, and nationwide media
appearances. She appears
regularly on radio, TV (including The View, The Dr.
Oz Show), and in local and national publications,
including the Huffington Post. She consults to the
supplement industry on formulation, and is the
author of numerous articles and popular books
including Supplement Your Prescription, Natural Highs, and 8 Weeks to Vibrant Health. www.
cassmd.com.
DALLAS L.
CLOUATRE, PhD
Clouatre earned his doctorate from the University of
California-Berkeley. A member
of the American College of
Nutrition, he is a contributor
to Whole Foods Magazine,
Nutrition Business Journal,
Vitamin Retailer and other
health publications. His most recent books are
the Users Guide to Weight Loss Supplements and
Anti-Fat Nutrients, revised 4th edition (Basic
Media).
Total Health Online
Nov e mb e r 2014
Kevin M. Connolly, PhD

Connolly received his bachelors degree in anthropology
from Brown University, and
doctorate in biochemistry and
molecular biology from UCLA.
Before consulting for the dietary supplement industry, he
spent 15 years in basic biochemistry research elucidating
such diverse mechanisms as bacterial antibiotic
resistance and collagen synthesis. He contributes
to several online and print publications, and is a
frequent guest on radio health programs throughout the country. When not writing, he teaches undergraduate biochemistry.
gloria Gilbre,
DAHom, PhD, DSC,
EcoErgonomist,
Wholistic Rejuvenist
Gilbre is a doctor of natural
health, member of American
Academy of Environmental
Medicine and American Naturopathic Medical Association. Her specialties include
environmental health, inflammation, chemical
sensitivities, and chemically-induced immune
system disorders. Shes authored 11 books, including bestsellers, I was Poisoned by my body,
Pain/Inflammation Matters, and Chemical Cuisine:
Do you REALLY know what youre eating? and over
1,400 health articles, published worldwide. www.
gloriagilbere.com
ann louise
gittleman, PhD, CNS
is an award-winning diet expert
and best-selling author behind
the famed Fat Flush Plan, Gut
Flush Plan and the recent
Zapped and 30 other books.
Gittleman has appeared on
Dr. Phil, 20/20, The View, Good
Morning America, and CNN and
the nutrition columnist for First for Women Magazine.
Gittlemans website www.annlouise.com provides
a free interactive Forum for 24/7 lifestyle support,
monthly e-letters, and audio seminars.
NICHOLAS J.
GONZALEZ, MD
Dr. Gonzalez received his
medical degree from Cornell
Medical College in 1983 and
has been in private practice
since 1987. During a postgraduate immunology fellowship
under Dr. Robert A. Good, considered the father of modern immunology, he
completed a research study evaluating nutritional
therapy in the treatment of advanced cancer. Results from a subsequent pilot study published in
1999 described the most positive data in the medical literature for pancreatic cancer.
ELSON M. HAAS, MD
Dr. Haas is founder and
director of Preventive Medical
Center of Marin. He is an
integrated physician and
author of eight books on
health and nutrition, including
the 21st century edition of
Staying Healthy with Nutrition:
The Complete Guide to Diet and Nutritional
Medicine, The NEW Detox Diet, The False Fat Diet,
and the 2003 edition of the classic book, Staying
Healthy with the Seasons (orig. 1981).http://www.
elsonhaas.com
parris M. kidd, PhD

Parris M. Kidd, PhD is a
renowned health educator
trained in cell biology at
the University of CaliforniaBerkeley and the University
of California-San Francisco
Medical Center. Dr. Kidd
pioneered the health applications of antioxidants and
phospholipid nutrients, has developed a great
variety of cutting-edge dietary supplements, and
appears frequently on radio and television. He
has published a great number of peer-reviewed
in-depth reviews on brain disorders, cardiovascular health, immunity, and a variety of other
topics in integrative medicine. Dr. Kidd is Science
Advisor and a Contributing Editor to Total Health
Magazine online. www.dockidd.com.
Sherrill
Sellman, ND
Dr. Sellman is an international author, psychotherapist, womens
health advocate and
s e m i n a r p r e s e n t e r.
Through her books,
Hormone HeresyWhat
Women Must Know About
Their Hormones and Mothers Prevent Your
Daughters from Getting Breast Cancer, lectures
and seminars, she has empowered women all
over the world to make more educated and
informed choices about their health. Visit
www.ssellman.com.
Stephen T.
Sinatra, MD
Dr. Sinatra is a boardcertified cardiologist
and certified bioenergetics analyst who also
uses complementary
nutritional and psychological therapies at his New England Heart
Center in Manchester, CT. He is the author of
Lose to Win: A Cardiologists Guide to Weight
Loss, Optimum Health, The CoenzymeQ10
Phenomenon, Heart Sense for Women, and his
recent The Great Cholesterol Myth co-authored
with Jonny Bowden, PhD. Visit www.drsinatra.
com.
Chris Kilham
Kilham is a medicine hunter,
author and educator. He has
conducted medicinal plant
research in over 20 countries
and is explorer in residence
at the University of Massachusetts at Amherst where he
teaches ethnobotany. He is the
author of a dozen books and has appeared on radio
and television programs worldwide. He lives in the
hills of western Massachusetts. www.medicinehunter.com.
Michael T. Murray, ND
Dr. Murray is director of
Product Development and
Education for Natural Factors
Nutritional Products and is
widely regarded as one of the
worlds leading authorities
on natural medicine. He is a
graduate, faculty member and
serves on the board of trustees
of Bastyr University in Seattle, Washington. He
is coauthor of the best-selling Encyclopedia of
Natural Medicine. His latest book is How to
Prevent and Treat Cancer with Natural Medicine.
Author,
psychotherapist
and lecturer, Jaqueline
Lapa Sussman is one of
the foremost practitioners
of Eidetic Image Psychology. She has authored two
books, Freedom From Failure and Images of Desire and been both featured
and written for numerous magazines. Contact:
www.jaquelinesussman.com or e-mail her at
Jackielsus@aol.com
Jacob E.
Teitelbaum, MD
Director of the Fatigue and
Fibromyalgia Practitioners
Network and author of the
popular free iPhone and
Android application Cures
A-Z, and of the best-selling
book From Fatigued to Fantastic!, Pain Free 1-2-3A
Proven Program for Eliminating Chronic Pain
Now, Beat Sugar Addiction NOW! series, Real
Cause, Real Cure, and The Fatigue and Fibromyalgia Solution. He is the lead author of four
studies of effective treatment for fibromyalgia
and chronic fatigue syndrome, and a study on
effective treatment of autism using NAET. Dr.
Teitelbaum does frequent media appearances.
He lives in Kona, Hawaii. Web site: www.endfatigue.com.
Flora Stay, DDS

Dr. Stay is a doctor of dental surgery and has been
in private practice for over
25 years. She is founder of
Cleure Products, and a recognized authority on oral
medicine and integrative
health in dentistry. She is
a clinical professor at USC
Department of Periodontology, Diagnostic
Sciences and Dental Hygiene in California.
She is a contributing author for numerous
publications and hosted a weekly radio program. She is the author of Secret Gateway to
Health among others. Visit www.cleure.com.
Rhonda Lenair
JAQUELINE LAPA
SUSSMAN, MS, LPC
LORNA R.
VANDERHAEGHE, MSc.
A health journalist,
Vanderhaeghe as been
researching and writing on
the subject of nutritional
medicine for over 15 years.
She worked under the
direction of Abram Hoffer,
MD, PhD at the Journal of Orthomolecular
Medicine for over five years. She is coauthor of
The Immune System Cure, (Kensington Books).
Visit www.theimmunesystemcure.com.
Please let the advertisers know you saw their ad in Total

Health Online. Visit their websites (by clicking on the ads)
for more information on the products you see in Total
Health Online and ask about them at your health store.
Thank you.
Associate Editor,
Energy Medicine,
Total Health Online
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N o vemb er 2014
Total Health Online
Dallas L. Clouatre, PhD
Avoiding
Diabetes
M
ost authorities argue that diabetes is largely

lifestyle related. Too much weight gain, too little
exercise, bad eating habits, etc. account for the
preponderance of cases of diabetes in Western countries.
Overall, the American diet is mineral-poor. We as a nation are
not fond of green leafy vegetables or of whole grains and, as
a result, a majority of all Americans consume, for example,
inadequate amounts of magnesium. Supplementation with
magnesium in a recent trial with overweight subjects for four
weeks supported the hypothesis that dietary magnesium
plays a beneficial role in the regulation of insulin and glucose
homeostasis.1 Two other minerals of special importance for
fending off diabetes are chromium and manganese.
Clinical studies have shown that obesity, particularly
increased visceral fat, is associated with insulin resistance
and hyperinsulinemia.2,3 If proper lifestyle modification is
not enforced soon enough, this may progress to impaired
glucose tolerance (IGT) and/or development of type 2
diabetes (T2D) in some individuals. Thus, maintenance
of an active lifestyle and healthy weight management are
critical for the prevention of type 2 diabetes in both children
and adults. In addition, early diagnosis of type 2 diabetes
is important for those who have developed the disease in
order to obtain adequate treatments, lifestyle changes, selfmotivation, and family support.
Some components of the diet play especially important
roles in the development of diabetes. Diabetes and the
metabolic syndrome involve the liver in the majority of
cases via inappropriate gluconeogenesis, meaning that
the liver in diabetics usually continues to release glucose
into the blood stream despite adequate insulin and blood
sugar present to inhibit such actions in healthy individuals.
Recovering normal liver regulation of gluconeogenesis is
important for resolving the metabolic syndrome. Improving
aspects of non-alcoholic hepatic liver disease also improves
many aspects of diabetes, including not just blood sugar,
but also lipid disorders.
Excessive consumption of the simple sugar fructose,
by the way, is important as a cause of liver dysfunction.
Total Health Online
Nov e mb e r 2014
Too much weight gain, too little exercise, bad eating habits, etc.
account for the preponderance of cases of diabetes in Western countries.
Fructose is one of a handful of common nutrients not well

regulated by the liver. Excessive consumption of fructose
leads to the synthesis of fat in the liver and this, in turn,
interferes with the livers response to signals from insulin.
Food is not the only cause of diabetes. Psychological
stress and related factors long have been suspected of being
causally related to cardiovascular disease, diabetes and similar
health concerns. Stress that is not well controlled activates
cortisol mechanisms that release glucose (gluconeogenesis)
from the liver and lean tissues in preparation for fight or
flight decisions. Surveys have found that being able to
respond actively to stressors improves the ability to control
their negative sides. In this light, a study in Sweden found that
work stress and shift work may contribute to the development
of T2D in women, whereas in men the risk was decreased by
high work demands, high strain and an active job.4 Hence, it is
not stress alone, but also the available responses to stress that
help to determine whether work stress contributes to diabetes.
Recent Science
The arsenal of diabetes/blood sugar regulating nutrients
has been pretty well picked over. Still, one interesting new
alternative for blood sugar regulation is a wild genotype of
bitter melon (Momordica charantia). Half a decade ago, the
similarities between the mechanisms of action of bitter
melon and metformin were recognized. These include
reducing excessive hepatic glucose output and reducing
serum insulin.5 In the traditional systems of India, East
Asia, the Caribbean and elsewhere, bitter melon as either a
fresh vegetable or freshly pressed juice is widely recognized
for preventing and treating diabetes as well as preventing
excessive weight gain. Animal studies have confirmed these
traditional uses over and over again.6,7
In a new study, wild bitter melon was shown to rival
metformin itself in regulating blood glucose in diabetic
animals and also to be superior to two commercial extracts of
cultivated bitter melon in areas such as nitric oxide generation
and inhibition of the angiotensin-converting enzyme (ACE).8
These facts suggest that wild bitter melon, especially if
properly extracted and preserved, may perform some of the

other functions of metformin, as well, such as encouraging
weight loss. Currently, the only Wild Bitter Melon ingredient
available is Glycostat from Glykon Technologies Group.
Other Supplements
Supplements for blood sugar support, for the most part,
fall into a small number of categories. These include items
that increase the output of insulin, those that improve the
actions of insulin and those that inhibit the digestion of
carbohydrates and/or their uptake into the bloodstream.
Gymnema sylvestre is the best known and best researched of the
herbs that increase insulin release. Increasing insulin release
can improve blood sugar regulation. However, inasmuch as
insulin resistancemeaning reliance on elevated levels of
insulin to regulate blood sugarusually already is present in
those who need help with blood sugar control, this herb likely
is not a good choice as a standalone supplement, although
it can be useful in formulations. Most prediabetics do not
need to release more insulin, but rather to respond more
appropriately to smaller amounts of the hormone.
Improving the response to insulin is always a better
starting point than increasing the release of insulin. Wild
Bitter Melon already has been mentioned and another
useful item is green coffee bean extract. Both act as insulin
sensitizers, especially for the liver. In recent years, a great deal
of attention has been directed towards cinnamon extracts as
insulin sensitizers. Cinnamon may improve insulin resistance
by preventing and reversing impairments in insulin signaling
in skeletal muscle and by increasing the expression of
peroxisome proliferator-activated receptors including, PPAR
in adipose tissue. Another item that improves the actions
of insulin is chromium. In an animal model, niacin-bound
chromium also has been shown to increase life span.9
Not to be overlooked is a supplement with an extensive
clinical track record for use in diabetes. That supplement is
alpha-lipoic acid. The newer stabilized R-alpha lipoic acid
likely is the supplement of choice.
N o vemb er 2014
Total Health Online
Items that reduce the rate of digestion and uptake of

carbohydrates and sugars are a third category for blood
sugar regulation. Well known and well researched is the
extract of white bean (Phaseolus vulgaris), often suggested
as a carb blocker to reduce blood glucose levels. Perhaps
more interesting and requiring lower intakes for efficacy is
the polyphenol-rich extracts from two brown seaweeds sold
as InSea2, which reduced plasma glucose concentration,
reduced insulin and increased insulin sensitivity. This
seaweed extract inhibits both starch and sucrose digestion.10
Concluding Thoughts
Diabetes for about 90 percent of individuals is the result of
issues of diet and exercise and usually is associated with
weight problems. Nutritional approaches to blood sugar
control usually take weeks or months to show their true
results. However, once certain benefits are being realized, they
are likely to be fairly stable. Readers should practice patience
and as they pursue the promise of more even and consistent
blood sugar regulation with the use of supplements that
overcome deficiencies.
In the U.S. it is available in two products sold by Jarrow
Formulas of Los Angeles: Pressure Optimizer and Glucose
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10
Total Health Online
No v ember 2014
Dallas L. Clouatre, PhD

Clouatre earned his doctorate from the
University of California-Berkeley. He
is a Fellow at the American College of
Nutrition. Clouatre is on the Editorial
Advisory Boards of Nutritional Outlook
Magazine and Recent Patents on
Cardiovascular Drug Discovery and is a
contributor to other health publications.
His most recent books are the Users
Guide to Weight Loss Supplements and Anti-Fat Nutrients,
revised 4th edition (Basic Media).
Take time for the

important things in
life ...
1. Am J Clin Nutr. 2011 Feb;93(2):46373.

2. N Engl J Med. 2004;346:80210.
3. Diabetes Care. 2002;2:16316.
4. Diabetes Care. 2013 Sep;36(9):26839.
5. Med Hypotheses. 2004;63(2):3403.
6. Br J Biomed Sci. 2005, 62:1246.
7. J Nutr. 2005, 135:251723.
8. J Med Food. 2011 Dec;14(12):1496504.
9. J Inorg Biochem. 2011 Oct;105(10):13449
10. Appl Physiol Nutr Metab. 2011 Dec;36(6):9139.
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Tips on healing childhood

and adult obesity
Elson M. Haas, MD
besity and overweight are at the core of a

tremendous health crisis in the United States
today with one-third of Americans being obese and
another third overweight. This crisis is particularly
concerning for children and young adults as this
often leads the way to life-long challenges with weight and poor
health. In addition to the toll taken on our health and longevity,
the financial concerns of this weighty crisis are devastating and
are only getting worse.
As a nutritionally-oriented medical practitioner for 40 years,
and struggling with my own weight issues, I offer here my
guidelines for weight reduction and health maintenance. Clearly,
behavior change surrounding food choices and exercise are part of
any solution. Long-term behavior modification shows promise,
yet it takes work and consistency. Overweight and obesity tend to
run in families and this allows both parents and children to work
together to solve their health issues. Personal and psychological
support has been shown to help those looking to lose weight
and keep it off, which is the biggest challenge.
12
Total Health Online
Nov e mb e r 2014
1. Set a Good Example. As parents, your children will

tend to follow in your footsteps and ultimately do what you do
rather than what you say. Thus, you are the primary example
for what your children learn and do. Your conscious decision
to practice a healthy lifestyle will benefit your children greatly
as well as your own health.
2. It is all about Daily Choices. Assess your current diet

and calories to see where your higher fat and sugar calories
come from. Educate yourself and your children about healthy
options that support your health.
3. Focus on Fresh Foods, especially vegetables and greens.
Grow some of your own and frequent your local farmers
market to buy fresh seasonal produce. Eating seasonally and
locally is one of the first guidelines for healthy nutrition.
N o vemb er 2014
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13
4. Get your kids involved in the shopping, planning
8. Eat in the light, and not so much at night.
meals, cooking with you, cleaning the kitchen, and helping

wash the dishes. Have them work in your garden or plant
vegetable boxes so that they can experience the magic of
nature and the taste of really fresh food. Make a healthy
lifestyle FUN!
This has been my biggest challenge. When we eat less at

night, we digest better, we often sleep better, and we tend to
accumulate less fat. We then typically take in less calories
and are more able to maintain our weight. Waking up
hungry and ready for a good breakfast helps our entire day.
5. Educate yourself about a balanced diet, along

with reading food labels and learning about calories, fats
and sugar. Share what you learn with your children. Take
them shopping and do all of this together to make the best
choices for your household.
9. Embrace the emotional issues about food,

cravings and habits. The help of a therapist or
6. Plan your daily meals and menu ideas for the

week. When we create the choices ahead, we are less likely
to snack and go astray from our plan. Include all family
and household members in this process.
7. Eat simply, slowly and do not overeat. And
CHEW WELL! When we take time to eat, relaxing and
breathing between bites, we will tend to eat less and enjoy
what we eat more and still feel satisfied. Simply means not
too many foods at a time.
nutritionist may help you illicit behaviors and challenges

that need to be addressed. Behavior Modification and
personal support are both found to offer solutions to
weight issues.
10. Exercise and physical activity are essential

to weight management and long-term health. As with
any diet plan, an exercise program is equally important.
Balancing strength training, aerobic activity, and stretching
is the ideal fitness plan for most of us. And you know the
best exercise, right? Its the one that you will actually do!
NOTE: See Healthy Tips for Back to School and Work on
my www.HaasHealthOnline.com website for more ideas
about food and health at this time of the year. n
Elson M. Haas, MD is a long-time practicing Integrative Family Physician, and is Founder and Director of Preventive Medical Center on Marin in San Rafael, CA (www.pmcmarin.com). He is also author of many popular
books about health, nutrition, and detoxification, including Staying Healthy with Nutrition, The Detox Diet, and
Staying Healthy with the Seasons. Dr. Haas, as Dr. Sun, creates entertaining educational products for children
and families, including The Anatomix Comix with CD of songs and songbook also available as Apps at
www.seasonsstudios.com. (www.haashealthonline.com)
14
Total Health Online
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choices on the path to health. Heres to yours!
Brad King, MS, MFS
How To Stay Lean
WHILE STILL ENJOYING
THANKSGIVING
ets be candid shall we? During any holidayespecially

Thanksgivingpeople have a lot of food put in front of
them. Many times over, it is way too much food for even
the best of metabolisms to handle without putting on
a few. So wouldnt it be amazing if you could still enjoy the
holidays and yet never gain a pound? Of course it would, so
read on.
Do you realize there are many healthy alternatives to a
regular Thanksgiving meal? Even better, you can take advantage of those healthy alternatives, without having to give up
16 Total Health Online November 2014
taste! In this article, Im going to lend you a helping hand, by

introducing you to better food choices you can turn to during
Thanksgiving or any other holiday. Aside from this, Im going
to show you a little trick that I use for indulging in the not-sogood-for-your-fat-cells foods without allowing those goodies to
go to your waist.
Stuffing
If you absolutely have to have stuffing during Thanksgiving
dinnerand who doesnt, make it wholesome stuffing. Instead
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of regular crusty white or whole wheat bread, try using organic

wild rice and walnuts. Take a red onion and saut it with grassfed sausages and celery. In the end, add some chopped fresh
sage, cilantro and savory. When it comes to sauting the onion
and English sausages, make sure to use low heat along with
grass-fed butter, grass-fed ghee or organic virgin olive oil.
By using grass-fed meats, you will be consuming an
omega-6 fat called Conjugated Linoleic Acid or CLA, which is
important to both immunity and your metabolism.1 Studies indicate that along with its cancer fighting properties, CLA from
grass-fed meat and dairy also has the ability to help us shed
pounds while holding onto our valuable muscle.2
Mashed Potatoes
Yes, we all get the fact that mashed potatoes are yummy and
for many, they are a must have at the Thanksgiving table.
However, unfortunately, along with stuffing, they are powerful promoters of the fat-storage hormone insulin. Instead of
mashed potatoes, go for yams, sweet potatoes or even cauliflower (I know sounds crazy, but there are some wickedly
good mashed cauliflower recipes out there!). Yes, you will be
surprised at how delicious these healthier alternatives are. For
yams and sweet potatoes you can mash them up and serve
them just as you serve mashed potatoes, but for cauliflower,
youll want to use your blender.
Even though the American Diabetes Association recommends that you consume between 4560 grams of carbs during each meal,3 I find this way too high for the average person
who is already suffering from high-blood sugar levels that puts
them at risk for type 2 diabetes as well as continual fat cell
expansion. This is why I would steer clear of regular mashed

potatoes, bread and everything else that can spike your blood
sugar through the roof. Having said this, there is one way to
limit the damage from these foods, but youll have to block the
enzyme alpha-amylase first.
Block the Starch and Control the Sugar
Alpha-amylase is the enzyme your body uses to break apart
dietary starch (i.e. stuffing and mashed potatoes).4 Starches
consist of long chains of sugar. Your body breaks down those
long chains of sugar into smaller ones in order to use the individual pieces of sugar for energy. The good news is, there are
natural substances that are able to bind to and successfully
block the activity of alpha-amylase, which in turn inhibits the
complete breakdown of starches to sugar, thereby lowering the
amount of sugar that gets into the body to create fat storage.5
The even better news is one of these natural substances
can be found in white kidney beans and goes by the name of
phaseolamin.6 According to Dr. Oz, White Kidney Bean Extract should be consumed before meals that contain carbs or
starch. You can also eat pure white kidney beans, but youll
have to consume a large amount of them to get the same effect as from White Kidney Bean Extracts, from a product like
Ultimate Starch & Fat Blocker.
You see you really can save Thanksgiving without gaining
weight and compromising the taste of food. Go ahead, look up
some healthy alternative recipes for the holidays and see what
you find. Many times, the alternatives are just as good, if not
better than the originals. And dont forget to take your starch
blockers! n
Brad King, MS, MFS is a highly sought after authority on nutrition, obesity, longevity and ones health
and he has been touted as one of the most influential health mentors of our time. Brad can be heard
live every week on Wednesday at noon Pacific/3 P.M. Eastern as he hosts the talk radio program Transforming Health with Brad King on Blog Talk Radio.
https://www.facebook.com/TransformingHealth and www.Twitter.com/HealthyKingBrad. See: www.
DirtyDiets.com
References
1. Cannella C and Giusti AM (2000) Conjugated linoleic acid: a natural anticarcinogenic substance from animal food. Ital. J Food Sc,
12:1237.
2. Sugano M, et al. Conjugated linoleic acid modulates tissue levels of chemical mediators and immunoglobulins in rats. Lipids
1998;33:5217.
3. American Diabetes Association Website. Diabetes Myths. http://www.diabetes.org/diabetes-basics/myths/
4. Fantini N, et al. Reducing effect of a Phaseolus vulgaris dry extract on food intake, body weight, and glycemia in rats. J Agric Food
Chem. 2009 Oct 14;57(19):931623.
5. Carai MA, et al. Multiple cycles of repeated treatments with a Phaseolus vulgaris dry extract reduce food intake and body weight in
obese rats. Br J Nutr. 2011 Sep;106(5):7628.
6. Mosca M, et al. Determination of alpha-amylase inhibitor activity of phaseolamin from kidney bean (Phaseolus vulgaris) in dietary
supplements by HPAEC-PAD. Anal Chim Acta. 2008 Jun 9;617(12):1925.
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Fat is Fat, or Is It?

When researchers like Bernstein write about fat, hes not
referring to fat we eathes referring to the fat circulating
in our blood that comes from eating carbohydrates as well
as from existing body fat. Inflammation, he believes, is tied
to the underlying cause of insulin resistance and heres the
methodology
The immune system brings more red and white
blood cells to the area when it detects an assault of
inflammation.
It opens blood vessel walls so more fluid can come
out into the infected or injured parts.
It brings healing substances like cholesterol to the
area to make patches for damaged areas and help new
cells grow. Thats fine for an infected finger, but imagine that
process going on day after day in your kidneys, eyes, or your
coronary arteries!
Diabetes & Inflammation

the Vicious Cycle
Gloria Gilbre, CDP, DA Hom, PhD, DSC, EcoErgonomist, Wholistic Rejuvenist
tsnotanewdiscoverythatdiabetesandinflammationcoexist.
What is new is the realization that most victims of
inflammatory disorders are so busy dealing with their pain,
compromised mobility and diluted quality of life they dont
consider checking their blood sugar levels with their health
provider, especially their A1cthe average of your blood
sugar over a three-month period, which is a best indicator of
life-style so appropriate modifications can be made.
A new study by esteemed researchers in Sweden identified
how to reduce inflammation while also reducing blood sugar
because more and more the two disorders are connected,
those discoveries and more follow.
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Anatomy of the Vicious Cycle

According to esteemed researcher, Dr. Richard K. Bernstein,
the following equation is the vicious cycle of blood sugar and
inflammation:
Inheritance + inflammation + fat in the blood feeding
the liver = insulin resistance = elevated serum insulin
levels = fat cells to build even more abdominal fat = rise
in triglycerides in the livers blood supply = enhanced
inflammation = increased insulin levels due to increased
resistance to insulin.
Once the invaderinflammation in this caseis defeated,

the system should cool down, right? Not always. The active
immune cells originally called in to help should go home,
leaving just a few guards to watch for the next attack; but
that doesnt always happen. When theres no cool-down, the
tissues stay hot and swollenresulting in a breakdown of the
blood vessel walls that can become blocked.
All too often the inflammation becomes chronic
reigniting a continually burning fire in your body causing a
multitude of disorders from the damage. Researcher Mario
Kratz, PhD, believes a chronic low-grade inflammation
plays a role in ALL major diseasesheart disease, diabetes,
autoimmune disorders, arthritis/fibromyalgia/generalized
inflammation, and certain cancers. Additionally, he confirms
from his findings that inflammation causes insulin
resistance the main cause of type 2 diabetes.
to heal existing damage. In addition, even more health

depleting, is when the inflammation continues because the
plaques break down and move through the system, causing
bigger trouble if they restrict or block the flow. According
to cardiovascular expert at Harvard, Peter Libby, MD, It
isnt just sludge caking up on the vessel walls, there is an
inflammatory responsemaking the plaques susceptible to
actually rupturing. When that occurs, the organs are damaged
or outright destroyed! Chronic inflammation is what will likely
kill you if you have heart disease and/or diabetes.
Origins of Inflammation
By now youre asking, Where does it come from? There
are many unknowns in medicine but what we do know is
that inflammation is caused by environmental chemicals,
excessive chronic stress, infections, allergies (food and
environmental), high glucose levels, excessive abdominal
fat, high carbohydrate foods, sugar, high blood pressure, and
unhealthy unnatural food. Whats also important to keep in
mind is that too little or too much physical activity can also
promote inflammationanother reminder that everything in
life needs to be in balance in order to achieve and maintain
wellness. The question still perplexing scientists is, which
came first, the inflammation or the fat?
Emotional or physical stresses are known to cause
inflammation. When stressed, the body prepares for damage
by cranking up inflammatory responseschronic stress
definitely leads to chronic inflammation, period.
Open Wide
Oral inflammation like that caused by periodontal infection
or a bacterial infection from lets say decay under a crown or
in a root canal, responds to localized treatmentsometimes.
But generalized, or systemic, inflammation also sabotages
overall defenses, especially those with diabetes. Therefore, if
you have an inflammatory disorder, dont forget to consider
whats going on in your mouth!
Biological Bandages
Specific Dietary Saboteurs
Inflammation is also believed to be the main cause of

diabetes complications. We KNOW diabetes injures blood
vessels, causing damage through the whole body. But how
exactly does diabetes do that? It seems high blood sugar
levels trigger inflammation, which is what actually damages
the blood vessels.
Researchers now believe that small irritations caused
by high glucose or high blood pressure specifically bring
the immune system defense teams to the rescue. As a
consequence of these actions, plaques form like bandages
Nutrition expert Shereen Jegtvig, confirms that processed

and refined foods like white flours, sugars and high-fat meats
increase the potential for inflammation in your body as well
as sabotaging your ability to maintain a healthy blood sugar
level.
Reducing/Eliminating the Fire Within

Most experts focus on dietary modifications and specific
supplementation to reduce or completely eliminate the fire
of inflammation, as Ive written about extensively for the
N o vemb er 2014
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21
past 25 years. According to researchers, and through my

personal and clinical experiences, omega-3 fatty acids are
the best inflammation coolers because the body uses omega-3s
to produce chemicals called resolvins and protectins,
which work to resolve and protect our cells by calming
inflammatory cells.
The omega-3 fatty acids form the building blocks of many
of the bodys natural anti-inflammatory compounds. Fish
oil supplements, which are typically produced from salmon
oil, are especially rich in eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA). Although both fatty acids are
essential for health, EPA plays a more important role in the
bodys defenses against inflammation.
A team of molecular biologists at Cardiff University,
Wales, headed by Bruce Caterson, PhD, discovered specifically
that fish oils DO reduce inflammation and also inhibit the
breakdown of cartilage as in osteoarthritis.
Believing that ONLY supplements can extinguish the
fire of inflammation is like using a glass of water to attempt
to put out a raging forest fireyes, it will helpa bit, but
without overall management through diet modifications the
underlying inflammatory condition will not be extinguished
until you change what you ingest overall and expose yourself
to environmentally.
Sources of Omega-3 Fatty Acids

cold-water oily fish;
flax seeds and;
pumpkin seeds ;
Other helpful fats (not omega 3) include olive oil,

avocado and nuts, rice bran oil, grape seed oil, and
walnut oil.
Inflammation-fighting Nutrient Supplements

A lack of chromium results in diabetes-like symptoms

supplementation shows improvement of insulin
function and lower glucose levels.
Vitamins E and C improve glucose tolerance with the
added benefit of lowering levels of C-reactive protein
(CRP) and interleukin-6. The effect of these vitamins on
easing diabetic complications may actually be greater
than their glucose-lowering properties.
Foods that IGNITE Inflammation

Ive written extensively about specific food groups that
ignite inflammation, the nightshade genre being the
foremost as outlined specifically in my best-selling
book, Pain & Inflammation Matters. In addition, specific
chemicals added to food do much the same as nightshades
but have many other health-depleting side effects, as
itemized below.
Foods in the Nightshade Family to AVOID

Tomatoes (all varieties including tomatillos)
Potatoes (all varietieswhite sweet potatoes or orange

yams are NOT nightshades and can be eaten)
Peppers (all varieties including, red, yellow, green, bell,

cayenne, paprika)
Eggplant
Also avoid the following although not directly

nightshades they contain some of the same chemicals
that ignite inflammation: Okra, goji berries, blueberries,
huckleberries
Healthy Protein Sources
Food Additives/Preservatives to AVOID
Choose protein from organic/free-ranged lean poultry, fish

and other seafood, soy and soy foods such as tofu and
tempeh, beans, nuts, seeds, and protein-dense grains like
quinoa.
Keep in mind that many health-depleting ingredients can be

legally hidden in acceptable aliases, read labels!

Nitrates also known as Nitrites;
Inflammation-fighting Herbs
The following always contain monosodium glutamate

(MSG) under the aliases: flavors/flavorings, seasonings,
hydrolyzed vegetable protein (HVP), etc.
Ginger
Turmeric
Boswellia
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Total Health Online
If youre interested in specifics about dangerous food

additives and how they contribute not only to inflammation
but also to thousands of disorders, read my book, Chemical
Nov e mb e r 2014
Cuisine: Do You REALLY Know What Youre Eating? Available

on my website. www.gloriagilbere.com
NOTE: If you purchase Chemical Cuisine, my fulfillment
center will include a FREE copy of Pain & Inflammation
Matters for a limited time by entering this special code at
checkout: CODE: THGG14 from The Health Matters Store at
www.gloriagilbere.comexclusive distributor of all Dr. Gloria
books and nutraceuticals.
Identify the Key Objective

Your key objective in reducing inflammation, especially as
related to diabetes, is to lower glucose levels and improve your
insulin function, which in turn, reduces overall inflammation.
Your Personal Firefighter

Consume more WATER, WATER, WATERyou must have
sufficient in order to put out the fire of inflammation! It is
recommended you drink at least half your body weight
in ounces (Example: if you weight 160 pounds you need a
minimum of 80 ounces of water daily). You can count as water
any tea that does not contain caffeine or drinks like lemonade/
limeade if unsweetened or sweetened with a natural herb like
Stevia. Remember that if you are physically active or live in
tropical or dry hot climates, you MUST increase water intake
from the above recommendation.
Inflammation and diabetes are complex syndromes
but all can be significantly improved or eliminated through
personal dietary and lifestyle choices, Wholistically. n
Known as The Health Detective, Dr. Gloria is a doctor of natural health, homeopath, EcoErgonomist and
Wholistic Rejuvenist and is renowned worldwide for her work in identifying and implementing natural and
nutrition-based solutions to chemically-induced and inflammatory disorders, multiple chemical sensitivities,
fibromyalgia, chronic fatigue, and digestive disorders that defy conventional diagnosis and treatment.
She is founder of the Institute for Wholistic Rejuvenation and consults worldwide via telephone,
Skype, and by special arrangements at her west coast office in Gig Harbor, Washington.
She is an acclaimed talk show host, Dr. GloriaHealth Detective, author of 16 books, 8
courses and over 1,700 health articles. To consult with her visit her website at www.gloriagilbere.
com or call 888.352.8175. Be sure to subscribe to her FREE Health Detective Blog available
on the homepage of her websiteaccess to Webinars, Podcasts, Articles, TeleSeminars, downloadable mp3s,
online classes, eBooks, and much more.
She is creator of certificated courses to become a Wholistic Rejuvenist (CWR) and post-graduate education credits for
health professionals. Her courses are accredited by international medical schools and teaching hospitals.
N o vemb er 2014
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23
Dermatitis Herpetiformis (DH)

The Itchy Side of Celiac Disease
Jennifer A. Smith BSc.
See illustration below
ith gluten-free products readily available in most

stores, you might think that the understanding of
Celiac Disease would be at an all time high. However,
there is still a little known side to this autoimmune disease,
called Dermatitis Herpetiformis (DH).
For most celiacs, the symptoms of the disease are
digestive, for example: bloating, upset stomach, and vomiting.
However people can also experience sudden or unexpected
weight loss, hair loss, depression, tiredness, and anemia. With
these symptoms, your doctor might carry out a diagnostic test
for Celiac Disease and you will get a definitive yes or no answer
as to whether Celiac Disease is the cause of your symptoms.
However, there is more to Celiac Disease than digestive
symptoms, one which I have personal experience. In my early
20s, during a period of stress, I developed little clusters of
very itchy blisters that crusted over. They appeared on pressure
points, so elbows, knees and buttocks. It is difficult to explain
just how itchy this rash is, but it has been compared to being
whipped with stinging nettles, so you can imagine the intensity
of the discomfort. This carried on for weeks then months in
varying degrees of cover.
contact dermatitis, (so perhaps changing washing powders

as its irritating my skin, or new clothing or a product I was
applying to my skin), alternatively a side effect to an existing
medication, or a fungal disease, etc. Rashes are notoriously
difficult to diagnose and this rash was going to challenge the
most astute of the medical profession.
After a prolonged period, it was suspected my rash might
be an unusual, but not unheard of, skin manifestation of
Celiac Disease: Dermatitis Herpetiformis. The small blisters
occur anywhere on the body and can appear at any age, but
are most common in people in their thirties. This condition is
more common in men than women, and effecting (UK data)
1 in 10,000 people. This suspicion resulted in my having the
standard test for Celiac Disease (blood test and endoscopy in
the UK) and also a skin biopsy, which was actually painless and
carried out under local anaesthetic.
When all my results came back I was a celiac with the skin
manifestation DH. This meant for me some Dapsone tablets
to address the rash (with regular blood tests), until the glutenfree diet kicked in and the Dapsone could be phased out. In
time and following a strict diet, symptoms would fade and my
skin would eventually return to normal.
Both the skin and the abdominal symptoms, which do
not always present together, are a life long condition with
the gluten-free diet also a life long commitment for both
manifestations of the same condition.
Small intestine damage
Dermatitis Herpetiformis (DH)

In trying to identify the source of the problem, I visited my
Doctor and, at that time, the usual causes were discussed, e.g.
24
To show the source of the problem, the following images

show the villi, which are the hairs in the small gut that absorb
the goodness in your food. A celiac ingesting gluten will
cause the immune response which will in turn damage the
villi. This damage will flatten the villi and can result in poor
absorption of nutrients, which can result in: malnutrition,
anemia, osteoporosis, possible fertility problems and cancers.
This area of damage exists in both Celiac Disease sufferers with
abdominal symptoms and those suffering with DH symptoms:
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Nov e mb e r 2014
There is an even more serious side to Celiac Disease; it is not

an allergy but an autoimmune disease. That means the bodys
immune system is triggered in error to the proteins in the grains
of wheat, rye and barley (and for some people oats too) believing
it to be an enemy entering the body, like a virus for example. As
the body attacks the gluten it damages the small gut, and this
is the unseen damage that will cause long term and potentially
serious health issues.
It is this unseen damage to the small gut that is really the main
reason to go gluten- free and to stay gluten-free after diagnosis.
the body to recover and remain healthy.

For my own story, my gut healed and I was able to stop
taking Dapsone tablets. In times of extreme stress my rash
does sometimes return despite following a strict gluten-free
diet. Dapsone is still available to me, but I usually find that the
rash subsides on its own now once the stress reduces.
It was also recommended at the time that family
members with any similar symptoms also be tested for
Celiac Disease as it can run in families, and my mother was
also found to be
Healthy Villi absorbing nutrients

If you suspect you may have symptoms of Celiac Disease
or DH it is important to continue eating gluten foods until you
are tested. This is because the tests look for the antibodies
produced by the body in response to gluten.
Although initially alarming, Celiac Disease and DH are
both manageable. Maintaining a strict gluten-free diet will allow
Damaged Villi
a sufferer, after many years of undiagnosed sickness and
irritable bowel.
Hopefully as awareness is raised of all the symptoms of
this condition, many people will be able to live happier lives.
If in doubt, please speak to your doctor about the initial blood
test for Celiac Disease and Dermatitis Herpetiformis (DH). n
Photographs and some factual information from:

Coeliac UK, photographs and images copyright. Permission provided to author, Jennifer Smith
Contact at Coeliac UK: Kate Newman, PR: kate.newman@coeliac.org.uk
Jennifer A Smith, BSc, is a freelance writer and health journalist; Jennifer Smith has over 20 years
personal experience of Celiac Disease/Dermatitis Herpetiformis (DH).
Resident of the UK, Jennifer Smith is a member of its national charity Coeliac UK: an organization for people with Coeliac Disease and DH, striving to raise awareness of this autoimmune disease.
A graduate of psychology and sociology, she uses her skills to examine the broader issues of diet
and health. In her spare time she is a Peer Mentor at a childrens charity.
Email contact: jennifersmithtoday@gmail.com
N o vemb er 2014
Total Health Online 25
Pet Care
Autoimmune
Disorders
Since processed foods have increased omega-6 fatty

acids and decreased omega-3 fatty acids, supplementing
the diets of all pets with omega-3 fatty acids seems
warranted and will not harm your pet.
The bottom line is there are many questions regarding

the use of fatty acid therapy. More research is needed
to determine the effectiveness of the fatty acids in the
treatment of various medical problems, as well as the
proper doses needed to achieve clinical results. Until
definitive answers are obtained, you will need to work
with your doctor (knowing the limitations of current
research) to determine the use of these supplements for
your pet.
Part 3 of 3
Fish oil appears to be safe. The most common side effect

seen in people and pets is a fish odor to the breath or
the skin.
Because fish oil has a mild blood-thinning effect, it

should not be combined with powerful blood-thinning
medications, such as Coumadin (warfarin) or heparin,
except on a veterinarians advice. Fish oil does not seem
to cause bleeding problems when it is taken by itself at
commonly recommended dosages. Also, fish oil does
not appear to raise blood sugar levels in people or pets
with diabetes.
FLAXSEED OIL
Flaxseed oil is derived from the seeds of the flax plant and
has been proposed as a less smelly alternative to fish oil.
Flaxseed oil contains alpha-linolenic acid (ALA), an omega-3
fatty acid that is ultimately converted to EPA and DHA. In
fact, flaxseed oil contains higher levels of omega-3 fatty acids
(ALA) than fish oil. It also contains omega-6 fatty acids.

This month we conclude our series on Autoimmune Disorders

in pets. The final article discusses the best type of fatty acids
to use for your pets inflammatory issues.
FATTY ACID SUPPLEMENTATION
Is supplementation with fatty acid capsules or liquids the
best approach, or is dietary manipulation preferred for
the treatment of inflammatory conditions? There are, in
fact, diets constructed with this ideal ratio (of omega-6
to omega-3 fatty acids). For owners who do not like giving
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Nov e mb e r 2014
their pets medication, or for those pets that dont take the
fatty acid supplements easily, it might be wise to try some
of the medically formulated diets (available from you pets
doctor) that contain the fatty acids. (However, because these
medicated diets may not be as natural as possible due to the
inclusion of byproducts and chemical preservatives, holistic
pet owners may need to try other options.) These diets, often
prescribed as anti-inflammatory diets for pets with allergies,
may be useful as a part of the therapy of autoimmune
disorders in pets.
fish oil, there is no evidence that it is effective when used

for the same therapeutic purposes as fish oil. Unlike the
case for fish oil, there is little evidence that flaxseed oil is
effective for any specific therapeutic purpose.
FISH OILS
Since fish oils can easily oxidize and become rancid, some
manufacturers add vitamin E to fish oil capsules and liquid
products to keep the oil from spoiling (others remove oxygen
from the capsule.)
As mentioned, many species of pets (probably including

dogs and cats) and some people cannot convert ALA to
these other more active non-inflammatory omega-3 fatty
acids. In one study in people, flaxseed oil was ineffective
in reducing symptoms or raising levels of EPA and DHA.
While flaxseed oil has been suggested as a substitute for
Therefore, supplementation with EPA and DHA is

important, and this is the reason flaxseed oil is not
recommended as the sole fatty acid supplement for pets.
Flaxseed oil can be used to provide ALA and as a coat
conditioner.
Flaxseed oil also does contain lignans, which are currently

being studied for use in preventing cancer in people.
The essential fatty acids in flax can be damaged by

exposure to heat, light, and oxygen (essentially, they
become rancid). For this reason, you shouldnt cook
with flaxseed oil. A good product should be sold in
an opaque container, and the manufacturing process
should keep the temperature under 100 degrees F (some
products are prepared by cold extraction methods).
Some manufacturers combine the product with vitamin
E because it helps prevent rancidity.
The best use of flaxseed oil is a general nutritional

supplement to provide essential fatty acids.
Flaxseed oil appears to be a safe nutritional supplement

when used as recommended.
These supplements can be used in conjunction with

conventional therapies, as they are unlikely to be effective
by themselves in most patients. The natural treatments
are widely used with variable success but have not all been
thoroughly investigated and proven at this time.
As with any condition the most healthful natural diet will
improve the pets overall health.
OTHER NATURAL TREATMENTS
Other therapies that can be tried include the herbs alfalfa,
yellow dock and cordyceps mushrooms.
CONVENTIONAL THERAPY
Specific therapies vary with the disease. In general, conventional
therapies rely on immunosuppressive medications such
as corticosteroids or stronger chemotherapeutic drugs to
decrease the overactive immune system. n
Dr. Messonnier, a 1987 graduate of Texas A&M College of Veterinary Medicine, opened Paws & Claws Animal
Hospital in 1991. His special interests include exotic pets, dermatology, and animal behavior. Dr. Messonnier is
a well-known speaker and author, the award-winning The Natural Health Bible for Dogs & Cats, The Natural Vets
Guide to Preventing and Treating Cancer in Dogs, and Breast Choices for the Best Chances: Your Breasts, Your Life, and
How YOU Can Win The Battle!
Listen to Dr. Shawns radio show, CAT CHAT & DOG TALK, that he cohosts with Tracie Hotchner on the Radio
Pet Lady Network every Tuesday at 8 PM EST, 7 p.m. CST, and 5 p.m. Pacific time. Its FREE and you can listen by going
to www.RadioPetLady.com. Check out Dr. Shawns line of all natural pet products at www.drshawnsnaturals.com
Visit: www.petcarenaturally.com.
N o vemb er 2014
Total Health Online
immune system. (Excess sugar also feeds Candida, promoting

yeast overgrowth.)
Nine Tips For
Recharging Your
Immune System
he U.S. government spends about 1/5th of its budget on

defense. In the same way, your body spends a lot of its
resources to protect you from outside invadersusing
your military-like immune system.
Yes, you can think of your immune system as a kind of
military organization. And its mission is to protect you from
outside invaders called antigens. Antigens include not only
infections, but can include any protein that looks foreign to
your immune system, including toxins, allergens, and even
(and especially!) incompletely digested food.
Your immune system does not believe in the Geneva
convention, and it will kill outside invaders by any means
possible, including chemical warfare (antibodies and
cytokines), tank divisions (made up of whole armies of white
blood cells), and more. This makes your immune system very
complexand very effective. But it remains so only as long
as it has the resources needed to fight, and as long as its not
constantly getting overwhelmed.
In this article, I discuss the 8 key factors that can sabotage
your immune systemand 9 tips that can help keep your
system strong.
Eight Reasons Your Immune System Is Overwhelmed

Chemical Pollution
There are more than 85,000 new synthetic chemicals in the
environment today that human immune systems never had to
deal with before.
Imbalanced Gut Bacteria
In health, there are more bacteria in the digestive tract than
there are cells in the rest of the entire body! So it should come
as no surprise that the largest portion of immune activity
is generated in the gut. Healthy bacteria in the gut (i.e.,
probiotics) work hand in hand with your immune system to
keep out bad guy infections. Unfortunately, the widespread
use of antibiotics and antacids, along with a diet loaded
with Candida-feeding sugar, has disrupted the bacterial
balance, leading to an overgrowth of unhealthy bacteria and
Candidaand a weakened immune system. Probiotics can be
very helpful, but it is critical to use a brand that has an enteric
coating to protect the healthy probiotics as they pass through
the stomach. Otherwise, they will be killed by your stomach
acid, making them unable to fight off the bad guys. An
28
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Nov e mb e r 2014
excellent brand that provides this type of protective coating is

Pearls Elite. The pearls act like a little Army tank that carries
the healthy bacteria safely past the stomach acid, where they
can then dissolvereleasing over 5 billion probiotic troops in
tip top shape. It would take over 30 gallons of live culture
yogurts to get the effective amount delivered by just 1 pearl!
Zinc Deficiency
Zinc is a key player in keeping a healthy immune system. But
this trace mineral is a frequent victim of food processing. In
addition, but chronic infections and inflammation lead to
further zinc losses in the body. This sets up a vicious cycle of
low zinc causing more infections causing more zinc loss.
Imbalanced Hormones
Healthy functioning of your adrenal glands is a must for strong
immunity. But because of non-stop stress, poor sleep, excess
sugar and other factors, many people have either under- or
overactive adrenal glands.
Top Nine Tips for Healthy Immunity

Okay, those are the potential problems. The good news is that
some simple measures can help you maintain a healthy and
strong immune system.
Food Stripped of Enzymes and Nutrients

The enzymes that cause food to ripen are also needed by our
body to digest the food. But food manufacturers have figured
out that removing those enzymes during food processing
prolongs shelf life. This widespread practice has dramatically
increased problems with not only digestion, but also immunity.
Why? Without these enzymes, the proteins in food are only
partially digested. And then those protein particles enter the
bloodstream, where theyre mistakenly identified as outside
invaders
further stressing an already overtaxed immune

system. To put it in perspective, the weight of the protein in
a hamburger can be thousands of times the total weight of all
the viral particles when one has the flu!
1. Get eight hours of sleep a night.

There are easy ways to make sure you get enough sleep:
Reserve caffeine-containing foods and beverages for
before 4 P.M.
Leaky Gut
To make matters worse, intestinal overgrowth of bacteria and
fungi (yeast) like Candida also weaken the barrier formed by
our intestinal wall. This leaves our border crossings wide
open for partially digested proteins to enter the bloodstream.
(Candida is particularly tough for your immune system to
handle because its such a BIG organism. Think of a virus
as the size of a period at the end of sentence. Now think of
Candida as the size of a house!)
Poor Sleep
Sleep rests and regenerates the immune system. In fact, sleep
deprivation is a well-known method for weakening immunity,
and the 21st century is a sleep deprivation experiment on a
massive scale! In the last 130 years, the average nights sleep
has plummeted from 9 hours to 6 3/4 hours, which has further
weakened our immunity.
Sugar Overload
The amount of sugar in a can of soda can suppress immune
function by 30 percent for three hours. The average American
consumes 150 pounds of sugar added to their diet in food
processing per year, which sours the disposition of the
Eat a 12 ounce high-protein snack at bedtime.
Avoid midnight bathroom interruptions by not drinking

fluids an hour or two before bedtime.
Take a hot bath before bed.
Keep your bedroom cool.
Get out of bed the same time every morning, even after a
poor nights sleep.
If needed, use a natural sleep aid, like the Revitalizing

Sleep Formula.
If your mind is wide awake at bedtime, you can also add

Sleep Tonight!
If needed, the medications Flexeril (3 mg), Neurontin

(100300 mg), Desyrel (2550 mg) and/or Lyrica (150
300 mg) can also help sleep. Using these low doses
decreases the risk of side effects and can be combined
with the natural therapies.
2. Take a good multivitamin that includes zinc.

I recommend the Energy Revitalization System which includes
not only zinc, but about 50 other important nutrients. In
addition, take 20 extra mg of zinc for three months to refill
your zinc tank.
3. Starve the Candida cut back on sugar.
Candida feed on sugar. An easy way to start cutting back on
your intake of the sweet stuff? Limit (or completely eliminate)
your intake of the four types of foods that are loaded with
added sugar: 1) fast food, 2) processed food, 3) sodas, and 4)
fruit juices and drinks.
4. Save antibiotics for when theyre really needed.
For example, sinus problems almost never require a dose of
antibiotics. Neither do colds, which are a viral (not a bacterial)
infection.
5. Take a probiotic.
Probiotics help normalize gut bacteria. I recommend the form
of acidophilus called Pearls Elite from Enzymatic Therapy. Take
1 pearl a day for 35 months, and then 1 every other day.
6. Take plant-based digestive enzymes.
This not only promotes healthy digestion, but also takes a
massive load off your immune system. I recommend the
product CompleteGest.
7. Use an immune-boosting supplement.
My favorite is ProBoost, which includes an ingredient that
mimics Thymulin, a critical immune-balancing hormone. Take
this daily for at least 3 months to optimize ongoing immune
function (3x a day dissolved under your tongue; any that is
swallowed is wasted).
8. Optimize adrenal function.
My favorite supplement for this: Adrenal Stress End, which
includes a number of natural agents that strengthen the
adrenal glands. This is especially important if you tend to
get very irritable when hungry.
9. Get more sunshine.
It delivers vitamin D, a must for healthy immunity. In fact,
the oft-heard advice to avoid sunshine has resulted in
weakened immunity and, I believe, hundreds of thousands
of deaths from conditions linked to poor immune function.
As I always say, the best advice is to avoid sunburn, not
sunshine. Go for a walk every day in the great outdoors.
Your immune system will thank you! n
Director of the Fatigue and Fibromyalgia Practitioners Network and author of the popular free iPhone and Android application Cures A-Z, and of the best-selling book From Fatigued to Fantastic!, Pain Free 1-2-3A Proven Program for
Eliminating Chronic Pain Now, Beat Sugar Addiction NOW! series, Real Cause, Real Cure, and The Fatigue and Fibromyalgia
Solution. He is the lead author of four studies of effective treatment for fibromyalgia and chronic fatigue syndrome, and
a study on effective treatment of autism using NAET. Dr. Teitelbaum does frequent media appearances. He lives in Kona,
Hawaii. Web site: www.endfatigue.com.
N o vemb er 2014
Total Health Online
29
Keeping Your Immune System Healthy
During the Holidays and Beyond

taying well and maintaining a healthy immune

system can sometimes be challenging. These
challenges can be even more significant
during the holiday season, for three distinct
reasons. The first is that immune response
does not tend to be as effective during the
colder months of fall and winter compared to
warmer months.1 Secondly, chronic stress can cause almost
all measures of immune system function to drop across the
board2and who doesnt have increased stress during the
holidays? The third reason is that poor diet can compromise
immune response3and poor diet is also not unusual during
the holidays. In fact, the intake of fruit and vegetables drops by
about 12 percent in the winter months,4 and this is exacerbated
around holiday times during which overeating patterns are well
established and are commonly seen to involve protein foods,
starchy foods and sugary desserts.5 And speaking of sugary
desserts, research in which blood drawn from normal human
subjects after they consumed glucose, fructose, sucrose,
30
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Nov e mb e r 2014
from infection. The human body provides an ideal

environment for many microbes, such as viruses,
bacteria, fungi, and parasites, and the immune system
prevents and limits their entry and growth to maintain
optimal health.8
Immune defenses may be divided into two broad categories:
innate and adaptive. Innate immunity is the early phase of host
response to infection, in which innate mechanisms recognize
and respond to the presence of a pathogen. Innate immunity
is present in all individuals at all times, does not increase with
repeated exposure to a given pathogen, and discriminates
between a group of related pathogens.9
Adaptive immunity is the response of antigen-specific
lymphocytes to antigen, including the development of
immunological memory (e.g. antibodies). Adaptive immune
responses are generated by clonal selection of lymphocytes.
Adaptive immune responses are distinct from innate and
nonadaptive phases of immunity, which are not mediated
by clonal selection of antigen-specific lymphocytes. Adaptive
immune responses are also known as acquired immune
responses10.
Ideally, in promoting a strong, healthy immune system, the
goal should be to support both innate and adaptive immunity.
Vitamin C,11, 12, 13 zinc,14, 15, 16 selenium,17, 18 beta 1,3/1,6 glucan 19, 10
and Echinacea20, 21 are nutraceuticals that can help you to do
that.
THE IMMUNE SYSTEM
VITAMIN C
Consider that vitamin C has been shown to affect various
components of the human immune response, including
antimicrobial and natural killer cell activities, and lymphocyte
proliferation. For the most part, the studies involved healthy,
free-living populations who supplemented with 200 mg6 g a
day of vitamin C in addition to dietary vitamin intake. Hence,
the results relate largely to the pharmacological range of
vitamin C intakes rather than the nutritional range of intakes
usually provided from food alone.23 It should also be noted that
immune competent cells accumulate vitamin C, with a close
relationship between the vitamin and immune cell activity,
especially phagocytosis activity and T-cell function. Accordingly,
one of the consequences of vitamin C deficiency is impaired
resistance to various pathogens, while an enhanced supply
increases antibody activity and infection resistance.24 In one
randomized, controlled 5-year trial,25 those who took 500 mg/
day of supplemental vitamin C had a 66 percent lower risk of
contracting three or more colds in a five-year period compared
to those who took 50 mg/day of supplemental vitamin C. In
another study,26 500 mg/day of vitamin C increased the SOD
and catalase activities (powerful antioxidants) of immune cells
known as lymphocytes. According to the U.S. Department of
Agriculture, 31 percent of the U.S. population does not meet
the estimated average requirement for vitamin C.27
A good place to start the discussion is by defining the immune

system. According to the National Institute of Allergy and
Infectious Diseases:
The immune system is a network of cells, tissues,
and organs that work together to protect the body
ZINC
Zinc is essential for the integrity of the immune system,
and inadequate zinc intake has many adverse effects.28 The
immunologic mechanisms whereby zinc modulates increased
honey, or orange juice demonstrated a weakened immune

response (significantly reduced capacity of certain white blood
cells to battle bacteria).6 Of course the last thing you want
is to get sick during the holidays, yet upper respiratory tract
infections (e.g., colds, flu, etc.) occur more frequently during
the cold winter months.7
Oh well, thats life. Nothing much you can do about it,
right? In fact, there is a great deal you can do about it if you focus
on promoting a strong, healthy immune system during the
holidays and beyond. Besides taking care to maintain a healthy
diet, the use of specific nutraceuticals can make a significant
difference. This article will address those nutraceuticals.
susceptibility to infection have been studied for several

decades. It is clear that zinc affects multiple aspects of the
immune system, from the barrier of the skin to gene regulation
within lymphocytes. Zinc is crucial for normal development
and function of cells mediating nonspecific immunity such
as neutrophils and natural killer cells. Zinc deficiency also
affects development of adaptive immunity.29 Furthermore, in
both young adults and elderly subjects, zinc supplementation
decreased oxidative stress markers and generation of
inflammatory cytokines.30 According to the U.S. Department
of Agriculture, 12 percent of the U.S. population does not meet
the estimated average requirement for zinc.31
SELENIUM
Selenium is incorporated into a number of selenium-dependent
antioxidant enzymes, also known as selenoproteins. These
selenoproteins include glutathione peroxidases, which offer
antioxidant protection against free radicals and other damaging
reactive oxygen species.32 As such, there is much potential
for selenium to influence the immune system. For example,
the antioxidant glutathione peroxidases are likely to protect
neutrophils from oxygen-derived radicals that are produced to
kill ingested foreign organisms.33 Of particular interest is a 12week human intervention study34 in which 119 volunteers took
either a selenium supplement or a placebo daily to examine the
response to an influenza vaccine. The results were that there
was a heightened immune response in the selenium group
(compared to placebo), further supporting the relationship
between selenium status and immune function.
BETA 1,3/1,6 GLUCAN
A yeast beta 1,3/1,6 glucan derived from the cell wall of a
proprietary strain of Saccharomyces cerevisiae has been well
researched, and its mechanism of action for this beta 1,3/1,6
glucan well documented. Once swallowed, immune cells in the
gastrointestinal tract take up beta 1,3/1,6 glucan and transport
it to immune organs throughout the body. While in the immune
organs, immune cells called macrophages digest beta 1,3/1,6
glucan into smaller fragments and slowly release them over a
number of days. The fragments bind to neutrophils, which are
the most abundant immune cells in the body, via complement
receptor 3 (CR3). In fact, neutrophils account for 4060
percent of all immune cells. Beta 1,3/1,6 glucan primes and
strengthens the key immune function of neutrophils that now
move more quickly throughout the body. It is important to note
that beta 1,3/1,6 glucan boosts immune function without over
stimulating the immune system. Also, multiple human clinical
studies have shown that this beta 1,3/1,6 glucan is effective in
the treatment of upper respiratory tract infections (URTI) such
as the common cold.
In a randomized, double-blinded, placebo-controlled trial,35
250 mg/day of this beta 1,3/1,6 glucan or placebo was given to
100 healthy individuals during peak URTI season. The results
were that beta 1,3/1,6 glucan decreased the total number of
days with URTI symptoms by about 20 percent compared
to the placebo group, and the ability to breathe easily was
significantly improved in the beta 1,3/1,6 glucan group as well.
Likewise, additional studies36, 37 have shown that 250 mg/day
N o vemb er 2014
Total Health Online 31
of Wellmune WGP this beta 1,3/1,6 glucan reduced URTI

symptoms and improved mood state in stressed subjects,
compared to placebo.
Since strenuous exercise is known to suppress immunity
for up to 24 hours, another study38 with 182 men and women
examined if 250 mg/day of this beta 1,3/1,6 glucan could
positively affect the immune system of individuals undergoing
intense exercise stress, and reduce URTI symptomatic days.
The results were that it was associated with a 37 percent
reduction in the number of cold/flu symptom days poststrenuous exercise compared to placebo, and was also
associated with a 32 percent increase in specific immune cells.
Other research39, 40 has shown similar benefits with this beta
1,3/1,6 glucan in association with intense exercise. Also, in a
study41 with firefighters, there was a lower incidence of URTI
symptoms with perceived overall health significantly higher
when supplementing with 200 mg/day of this beta 1,3/1,6
glucan compared to placebo.
In addition, a randomized, placebo-controlled, doubleblind study42 found that 250 mg/day of this beta 1,3/1,6 glucan
for four weeks improved allergy symptoms, overall physical
health, and emotional well-being compared with placebo in
moderate ragweed allergy sufferers during ragweed allergy
season.
CONCLUSION
These nutraceuticals can help support innate and adaptive
immunity, and may help stave off URTI, or reduce their
symptoms and duration during the holiday season and
throughout the entire year. If URTI symptoms arise, however,
it is important be aggressive, using the full amounts of vitamin
C, beta 1,3/1,6 glucan and Echinacea discussed in this article,
ideally in about three doses divided throughout the day.
ECHINACEA
Arguably, Echinacea is the granddaddy of all immuneenhancing herbs. It is excellent in helping to prevent and
treat colds and influenza. Research reveals that Echinacea
supports the immune system by activating white blood cells
(lymphocytes and macrophages).43 Echinacea also increases
the production of interferon, an immune component that is
important in responding to viral infections.44 There are three
species of Echinacea commonly used in herbal medicine:
Echinacea purpurea, E. angustifolia, and E. pallida. This article
will feature E. purpurea root.
Two different studies45, 46 have examined the effects of
short term use of E. purpurea root extract, equivalent to 930
mg/day. Results showed significant increases in T-cells (a
type of immune cell). This is the type of quick response
desired if you have a cold or the flu. This is also well within
the approved dosage range of E. purpurea root approved by
Health Canada47 (Canadas version of the FDA) for use to help
to fight off infections (especially of the upper respiratory tract),
help relieve cold symptoms and shorten the duration of upper
respiratory tract infections.
Several double-blind, clinical studies have confirmed
Echinaceas effectiveness in treating colds and flu.48 However,
some research suggests that Echinacea may be more effective
if used at the onset of these conditions.51, 52 In a meta-analysis
of 14 studies,53 researchers found that taking Echinacea cut the
risk of catching the common cold by 58 percent, and if subjects
already had a cold it decreased the duration by 1.4 days. In one
of the studies, Echinacea taken in combination with vitamin C
reduced cold incidence by 86 percent, and when the herb was
used alone the incidence of cold was reduced by 65 percent.
The bottom line is that when used appropriately, Echinacea is
effective in preventing and treating the common cold.
References:
32
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Nov e mb e r 2014
Gene Bruno Gene Bruno, MS, MHS

is Provost/Chief Academic Officer for
Huntington College of Health Sciences.
With graduate degrees in both nutrition and
herbal medicine, Gene is a 35-year veteran
of the Dietary Supplement industry. He
has educated and trained natural product
retailers and health care professionals, has
researched and formulated natural products for dozens of
dietary supplement companies, and has written articles on
nutrition, herbal medicine, nutraceuticals and integrative
health issues for trade, consumer magazines, and peerreviewed publications. n
1. Khoo AL, Chai LY, Koenen HJ, Kullberg BJ, Joosten I, van der Ven AJ, Netea MG.
1,25-dihydroxyvitamin D3 modulates cytokine production induced by Candida albicans:
impact of seasonal variation of immune responses. J Infect Dis. 2011;203(1):12230.
2. Segerstrom SC, Miller GE. Psychological stress and the human immune system: a metaanalytic study of 30 years of inquiry. Psychol Bull 2004;130(4):60130.
3. Ibid.
4. Amanatidis S, Mackerras D, Simpson JM. Comparison of two frequency questionnaires
for quantifying fruit and vegetable intake. Public Health Nutrition. 2001; 4(2), 2339.
5. Klesges RC, Klem ML, Bene CR. Effects of dietary restraint, obesity, and gender on
holiday eating behavior and weight gain. J Abnorm Psychol. 1989;98(4):499503.
6. Sanchez A, Reeser JL, Lau HS, Yahiku PY, Willard RE, McMillan PJ, Cho SY, Magie
AR, Register UD. Role of sugars in human neutrophilic phagocytosis. Am J Clin Nutr.
1973;26(11):11804.
7. Mossad SB. Upper Respiratory Tract Infections. Cleveland Clinic, Center for Continuing
Education. Copyright 20002014. Retrieved October 20, 2014 from http://www.
clevelandclinicmeded.com/medicalpubs/diseasemanagement/infectious-disease/upperrespiratory-tract-infection/#s0015.
8. U.S. Department of Health and Human Services, National Institutes of Health. Immune
System. Last Updated January 23, 2014. Retrieved February 3, 2014 from http://www.
niaid.nih.gov/topics/immunesystem/Pages/default.aspx.
9. Chapter: Principles of innate and adaptive immunity. Janeway CA Jr, Travers P, Walport
M, et al. Immunobiology: The Immune System in Health and Disease. 5th edition. New
York: Garland Science; 2001.
10. Ibid.
11. Ibid
12. Food and Nutrition Board, Institute of Medicine. Vitamin C. Dietary Reference Intakes
for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington D.C.: National
Academy Press; 2000:117.
13. Strhle A, Wolters M, Hahn A. Micronutrients at the interface between inflammation
and infection--ascorbic acid and calciferol: part 1, general overview with a focus on
ascorbic acid. Inflamm Allergy Drug Targets. 2011 Feb;10(1):5463.
14. Alberts B, Johnson A, Lewis J, et al. Molecular Biology of the Cell. 4th edition. New
York: Garland Science; 2002.
15. Prasad AS. Zinc in human health: effect of zinc on immune cells. Mol Med 2008;
14(56): 3537.
16. Shankar AH, Prasad AS. Zinc and immune function: the biological basis of altered
resistance to infection. Am J Clin Nutr. 1998 Aug;68(2 Suppl):447S463S.
17. Food and Nutrition Board, Institute of Medicine. Vitamin C. Dietary Reference Intakes
for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington D.C.: National
Academy Press; 2000:117.
18. Arthur JR, McKenzie RC, Beckett GJ. Selenium in the immune system. J Nutr 2003;
133(5 Suppl 1): 1457S9S.
19. Santaolalla R, Abreu MT. Innate immunity in the small intestine. Curr Opin
Gastroenterol. 2012 Mar;28(2):1249.
Too Much Halloween Candy?

Brent Barlow, ND
The most common thing I hear in the weeks after Halloween is, I ate too much candy! Its something almost
all of us have been guilty of a time or two. If you are feeling like you indulged too much this Halloween and are
concerned about the potential for further candy binges,
this is for you. In this article we will talk about the most
important ways to reduce candy cravings and prevent
yourself from becoming sick of candy.
Tip 1Spread It Out
I am a firm believer in moderation and balance. I believe
you can enjoy your treats 1020 percent of the time if
8090 percent of the time you follow a healthy plan. This
is the old 80/20 rule. Most Halloween candy has an extended shelf life so there is no hurry to gobble it up this
week. Take a look at the amount of candy you have and
plan out when you would like to enjoy it. The best way to
enjoy your treats is to spread them out over time. This
way you can look forward to a little bit of a treat over a
longer period of time, rather than a whole lot of candy
that will leave you with a belly ache.
Tip 2Out of Site, Out of Mind
In conjunction with spreading your consumption of Halloween treats out over the next few weeks or months it
is often helpful to put the treats away where you do not
have easy access to them. The more effort it takes to get
a snack the less likely you are to actually go and get it. If
you carry your treats in your jacket, purse, car, or leave
them in a bowl on the table you are putting temptation
too close. Keep the stockpile of candy and chocolate out
of your view, out of reach, and they will more likely stay
out of your mind. And, if they dont stay out of your mind,
at least the thought of getting a step ladder to get them
out of a locked pantry shelf may prevent you from actually going to get them.
Tip 3Eat Preventatively

You may be thinking that the first two tips sound great
but they are essentially ways to address willpower. What
about something that may actually help my physiology?
The most important way to impact your cravings is by
eating preventatively. What I mean by this is a strategy of eating through the day that successfully decreases
your desire for sweet pick-me-ups.
Eating preventatively involves eating a meal or snack
every 24 hours. Each of these meals or snacks contains
an appropriate amount and type of protein, carbohydrates, and fat. This strategy is designed to prevent blood
sugar fluctuations that lead to cravings. When your blood
sugar drops because you ate too much refined carbohydrates or because its been too long since your last meal/
snack your body has built in mechanisms to cause cravings for sugar.
Your brain runs off sugar and when your blood sugar
goes too low your body shifts into what is called gluconeogenesis. This literally means to create new sugar, and
this new sugar comes from your bodys protein structures like bone, muscle, and connective tissue. Think
about the timing of when you crave sugary chocolaty
treats. Is it when youve just eaten a balanced meal or is
it when your blood sugar has dropped due to some sort
of less than ideal dietary habit.
In Conclusion
Halloween and other holidays have a lot in common
when it comes to the availability of chocolate and
treats. Enjoy the bounty you received this year but do
your best to follow these three tips so you look back
with fond memories to the treats you enjoyed rather
than looking back with horror about the stomach
aches you endured. n
Nov e mber 2014
Total Health Online
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TWIPThe Wellness Imperative People

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November 2014 Powered by TWIP

12 Ten Tips On Healing Childhood And Adult Obesity

18 How To Stay Lean While Still Enjoying Thanksgiving

20 Diabetes And InflammationThe Vicious Cycle

24 Dermatitis Herpetiformis (DH)The Itchy Side of Celiac Disease

28 Nine Tips For Recharging Your Immune System

30 Keeping Your Immune System Healthy

33 Too Much Halloween Candy?

Cover: Jacob Short, Freelance Illustration and Designemail: jake.twip2010@gmail.com

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ost authorities argue that diabetes is largely

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Fructose is one of a handful of common nutrients not well

properly extracted and preserved, may perform some of the

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Items that reduce the rate of digestion and uptake of

Accredited* Online Programs in Nutrition

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Dallas L. Clouatre, PhD

Take time for the

1. Am J Clin Nutr. 2011 Feb;93(2):46373.

your family and

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Tips on healing childhood

besity and overweight are at the core of a

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1. Set a Good Example. As parents, your children will

2. It is all about Daily Choices. Assess your current diet

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4. Get your kids involved in the shopping, planning

8. Eat in the light, and not so much at night.

meals, cooking with you, cleaning the kitchen, and helping

This has been my biggest challenge. When we eat less at

5. Educate yourself about a balanced diet, along

9. Embrace the emotional issues about food,

6. Plan your daily meals and menu ideas for the

nutritionist may help you illicit behaviors and challenges

10. Exercise and physical activity are essential

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Eat your way

Brad King, MS, MFS

How To Stay Lean

WHILE STILL ENJOYING

ets be candid shall we? During any holidayespecially