BEYOND.
MAY 2017
Health + Science + Education + Nutrition
btbha.com
POWERFUL
FOODS THAT CAN NATURALLY DETOX YOUR BODY
THE POWER OF FOOD
Our Staff. Editor in Chief: Dr. Meaghan Kirschling Senior Editors: Dr. Ronnie Kirschling Marketing Director: Bridget Burnham Social Media Director: Evelina Talmantaite Designer: Mario Avila
BEYOND.
Health l Science l Education l Nutrition
btbha.com beyond. 5
CONTENT 8
Supplement of the month: FX4: Foundation Bone
Bone health is much more than just calcium. Learn about our comprehensive bone support Fx4: Foundation Bone and how it works to build and maintain bone health.
11 Why and How to Get More Collagen Into Your Diet
By Marian Mitchell Collagen has various health benefits. Why do we need to incorporate more collagen into our diet and what are the benefits? Marian Mitchell, a holistic health coach, discusses how to increase it to reap the skin, hair, healing, and health benefits of this super nutrient.
4 The Power of Foods
From the Desk of Dr. Meaghan
Kirschling
5 Podcast of the Month
Check out some of our favorite BTBHA podcasts that deal with the topic of food. Check out more at btbha.com
6 Food Cravings and Addiction
Did you know that food cravings cause most of our hunger? Our food addiction might be more than just weakness. Learn how food can have different effects on the brain. We also discuss how food industries want us to become addicted to their food and what we can do to overcome these effects.
14 Powerful Foods that can
Naturally Detox Your Body
By Angela Berry Detoxification is such an important component of health. Angela Berry writes about how we can use food every day to help naturally cleanse our bodies.
Sides of Vaccination 18 Both Last month Ty Bollinger put together a
comprehensive look at vaccinations called The Truth about Vaccines. Want to find out more about this series, go to page 19.
Low Down on Vitamin D 21 The Let’s take a closer look at why Vitamin D is so important.
THE POWER OF FOODS From the desk of the editor
Dr. Meaghan Kirschling Welcome to the May 2017 version of Beyond. In this month’s edition, we explore the power of food. The topic of diet is so important for everyone since we eat 3-6 times a day. Food is a part of our everyday life, and it can be either beneficial or harmful. We can’t live in a bubble. We can’t avoid all the dangers of daily living, but I am a firm believer that education is one of the most powerful tools that we have. We simply cannot make better choices for ourselves unless we know what choices are indeed better. There is no topic where this is truer than nutrition. I have learned from clinical practice that food can be our demise or it can build us up and that it is difficult to make changes in health without addressing the diet. I think for so many decades, we have been told (or have even told ourselves) that food doesn’t matter. Many of us feel that we can just take supplements or medications and don’t need to change our diets. This is simply not true! Diet is the foundation of health and wellness and extremely vital. Our diet choices do matter, and food is powerful. Simply put: We can eat things that nourish us, or we can eat things that stress our pathways. Everything we eat turns into a chemical reaction, and different foods trigger us differently. We know this because we feel different when we eat broccoli vs. a Twinkie. It feels different to us going in, and our bodies definitely feel different two hours later. Hippocrates got it right when he said: “Let food be thy medicine and medicine be thy food.” Hope you enjoy this edition of Beyond. Feel free to reach out to us at any time at info@ btbha.com. Dr. Meaghan Kirschling, DC, APRN, RN, MS
PODCAST
Podcast 150: Good Fats And Mcts With Dr. Igor Zilberman
Click pic to listen.
Podcast 159: Book Club 3 Food Politics
Podcast 165: The Mental Aspect Of Weight Loss With Dr. Angela Tran
Podcast 160: Transformational Nutrition With Michael Tamez
Podcast 114 Book Club 2 The Second Brain
Did you know that food cravings cause most of our hunger?
Food Cravings and Addiction 6
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any times we are being signaled to eat because our brain is telling us it wants more of a certain food. This occurs because many of us are addicted to food and having significant food cravings.
that food we take in to get the same feel-good mood-altering effect.
High-glycemic foods cause the release of dopamine, serotonin, and endorphins. These are called neurotransmitters and have a direct effect on the brain and mood of the individual. These chemicals make us feel good, but also leave us wanting more. A whole lot more.
Food addiction and cravings are similar to other addictions that you have to cut it out of your life. Now this is more difficult because I am talking about cutting out the certain foods that affect you. It can be more hard to cut out food because we have to eat. We don’t have to gamble, or smoke, or take recreational drugs. Many recovering from these addictions will just cut them out cold turkey. We can’t do this with food. We have to eat, but we need to make sure that we are eating the right foods for us.
This leaves us on a rollercoaster of food addiction. Fast food banks on us getting into this pattern. They make their food A perfect example of this is sugar. Foods that highly addictive. Once you go Big Mac, you are higher in sugar or have an effect on the will want to keep going back! The food is brain and body similar to sugar are known as meant to tap into this cycle, so they have a high-glycemic foods. customer for life.
Research with rats has shown that sugar is more addicting than heroin. Research has also shown that overconsumption of sugar and processed foods in the long run can lead to changes in our brain chemistry and lead to cravings and overeating. This addiction is similar to any other addiction. Our bodies and brains become programmed to use the substance temporarily to eliminate anxiety, irritability, depression, excitability, and other uncomfortable feelings. However, shortly after this feel good response, we “crash” and are left wanting more. The longer we use the substance, the more likely it is that we will need to increase the amount of
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Supplement of the Month:
FX4: Foundation Bone Not all bone supplements are created equal?
Bone health is so much more than just calcium. It is vital to make sure that your bone support is comprehensive and multifaceted. Our Bone Builder supports the bone through multiple pathways. It also has a patented silicon to further enhance bone support.
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Dark green vegetables have more vitamin c than light green vegetables.
Bone health is dependent on a constant supply of micronutrients for maintenance and repair. Instead of adopting a singlenutrient, unbalanced approach to supplementation, BeyondBasix utilizes an array of complementary, well-researched nutrients in its Fx4 Foundation Bone formulas to build and maintain bone over time.
All BeyondBasix Formulas Meet or Exceed cGMP Quality Standards Let’s take a closer look on what makes up Fx4: Bone Builder and the research behind it.
Silicon as Choline-Stabilized Orthosilicic Acid (ch-OSA®) Fx4 Foundation Bone formulas feature ch-OSA, a patented, stabilized, readily absorbed, bioactive form of silicon called orthosilicic acid. Decades of research suggest that there is a strong, positive association between dietary silicon and bone mineral density (BMD). The mechanisms of action appear to be silicon’s support of collagen synthesis and stabilization, extracellular matrix mineralization, and connective tissue CLINICAL APPLICATIONS integrity. In cell-line studies, orthosilicic • Provide a Multifaceted Approach to acid has been found to stimulate type I Bone Maintenance and Strength collagen synthesis. Type I collagen is a • Provide Foundational Support with dense, heavily cross-linked protein that Choline-Stabilized Orthosilicic Acid (ch- creates an extremely high tensile strength OSA®) and contributes to bone strength and • Support Bone Collagen Formation, Bone flexibility. These strong collagen strands Mineral Density, and Bone Calcium are believed to create core-post “binding Binding Sites sites” for calcium and other bone minerals. • Provide a Complementary Combination A 12-month, randomized, double-blind, of Micronutrients placebo-controlled (RDBPC) trial suggested that supplementing with ch-OSA conferred Fx4 Foundation Bone formula offers an additional benefit to a calcium/vitamin a variety of micronutrient profiles, D regimen by improving bone formation allowing for individualized nutrition markers and femoral neck T-scores. support of bone health and maintenance. The foundation of this distinctive formula Vitamin D3 Cholecalciferol (vitamin D3) is is choline-stabilized orthosilicic acid the form of vitamin D that is endogenously (ch-OSA®), a source of the mineral synthesized in skin during exposure to silicon. Silicon has been researched for sunlight. Unfortunately, several factors its role in collagen synthesis and bone can limit this production including smog, sunblock, and geographic location. mineral density (BMD). By adding other For many individuals, exogenous bone-specific nutrients to the ch-OSA supplementation may be beneficial. foundation, each Fx4 Foundation Bone Vitamin D plays a role in bone metabolism, formula is tailored to meet individual BMD, and calcium/phosphorus status; needs.
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researchers suggest that vitamin D supplementation may decrease bone turnover and increase BMD. Several randomized placebo-controlled trials with vitamin D and calcium showed significant improvement in maintenance of bone integrity. One randomized, populationbased, three-year trial indicated that supplementation with vitamin D (800 IU/d) and calcium (1000 mg/d) had a positive and statistically significant impact on total body bone integrity. A pooled analysis evaluating 11 RDBPC trials concluded that vitamin D supplementation (>800 IU daily) was favorable in maintaining hip and nonvertebral bone integrity in those aged 65 and older. Calcium as Microcrystalline Hydroxyapatite Concentrate (MCHC) Fx4 Foundation Bone and Fx4 Foundation Bone MK-7 contain Ossopan MCHC, a premium, standardized bone extract from New Zealand bovine. This hydroxyapatite matrix comprises calcium, phosphorus, magnesium, bioactive growth factors, type I collagen, amino acids, glycosaminoglycans, and a broad range of essential trace elements. Hydroxyapatite is essentially a mineralized matrix that
promotes resistance to compression and can be compared to reinforced concrete. Decades of scientific studies suggest that Ossopan supplementation fundamentally supports BMD and bone health. A metaanalysis of six controlled studies suggested that hydroxyapatite was significantly more effective than calcium carbonate in supporting bone structure and BMD. Menaquinone-7 (MK-7) Fx4 Foundation Bone MK-7 contains MK-7, a bioactive, bioavailable form of vitamin K. Vitamin K plays an active role in bone metabolism, calcium utilization, and activation of osteocalcin (the protein needed to bind calcium to the mineral matrix in bone). Vitamin K supports bone integrity by moderating the synthesis of prostaglandin E2 and interleukin-6 by osteoclasts. A three-year study utilizing 180 Îźg/d of MK-7 concluded that MK-7 significantly improved vitamin K status, supported bone mineral content and BMD, and favorably supported bone strength and integrity in healthy postmenopausal women.
INTERESTED IN PURCHASING
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief. 10
Marian Mitchell
By Holistic Health Coach at Road to Living Whole
WHY AND HOW TO GET MORE COLLAGEN INTO YOUR DIET Collagen is this thing many people have heard of that can help keep skin elastic and ward off wrinkles. There was a time this was all I knew about collagen. Little did I know just how important this protein is beyond keeping me looking younger longer. Collagen is one of the most abundant proteins in the body and is found in our skin, hair, nails, muscles, bones, tendons, and even in our organs. It is basically what holds everything together, like glue.
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t is made up of non-essential amino acids including proline, glycine, arginine, and glutamine. While our bodies can and do produce these amino acids, as we age our body’s ability to make them as needed slows down. This is why we get wrinkles and aches and pains in our joints as we age. Add in lifestyle factors including a low nutrient, high inflammatory diet, environmental pollution, and stress, this process slows down even quicker. Not good! Luckily we can help our body out and consume collagen from an outside source. BENEFITS OF ADDING IN COLLAGEN Collagen, in the form of bone broth, is one of the oldest known healing foods, It has been used in traditional medicine for thousands of years! Chicken soup when you’re sick truly does help you feel better faster (when made with bone broth.) SKIN AND HAIR Collagen makes up around 70% of the protein in our skin. As collagen production slows, our skin will show it first. It will become thinner and lose its elasticity, thus creating wrinkles. Luckily, it appears that consuming gluten can actual reverse this process and decrease wrinkles! A double-blind study saw a 20% reduction in wrinkles after participants collagen in it’s peptide form for 8 weeks. (1) JOINT HEALTH Just like our skin, our joints will lose moisture, become stiff, less mobile and painful. A double-blind study out of Penn
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State University performed at 24 week long study to see if adding in collagen hydrolysate would have any effect on joint pain in athletes. They found that those who were treated with the collagen hydrolysate reported less joint pain while at rest, walking, and lifting. (2) It has even been found to be an effective treatment for osteoarthritis and other joint disorders. (3) DIGESTIVE HEALTH It has been found that people who have digestive issues like leaky gut, dysbiosis, or digestive related autoimmune disease, also have lower serum concentrations of collagen in the intestinal lining. Collagen has been found to restore the lining of the intestinal tract and help keep its integrity. (4) Consuming collagen can support a healthy digestive tract. DETOXIFICATION One amino acid collagen contains is glycine. Glycine is a precursor for glutathione and might improve Phase II detox. Phase II detox is when the liver wants to remove a toxic chemical or drug, and render it less harmful. Glycine is one of the amino acids necessary to help bind to these chemicals, help make it water soluble and then be removed from the body. (5) HOW TO GET COLLAGEN Bone broth, collagen protein powder, and collagen peptides are 3 ways to consume this awesome protein. BONE BROTH Bone broth is the most gentle on your digestive tract. I love this form because it is nutrient dense, easy to make, and, again, easiest on the gut. If you have an inflamed intestinal lining, this form will be the least likely to cause stomach upset.
HOW TO MAKE BONE BROTH 2 pounds (or more) of bones from a healthy source (either beef, poultry, or fish) 2 chicken feet for extra gelatin (optional) 1 onion 1 entire bulb of garlic, broken apart but cloves do not have to be peeled 2 carrots 2 stalks of celery 2 tablespoons Apple Cider Vinegar filtered water
Fish broth: 8 hours for crockpot, 1-3 hours stove top on low 3. Remove all ingredients and toss. Strain broth to remove the stuff floating around and store in glass containers. up to 3 days in the fridge and 3 months in the freezer. 4. Drink 1-3 cups per day as a tea and use for cooking.
Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. Directions: 1. In a large Crockpot or stockpot, place bones in the bottom and cover the bones with filtered water. Add in apple cider vinegar. 2. Rough chop vegetables and add to pot. Add in seasonings. Heat on the lowest possible setting for allotted time for the bones you chose: Beef broth: 48 hours for crockpot, 12-18 hours for stove top on low Chicken or poultry broth: 24 hours for crockpot, 4-8 hours stove top on low
Marian is an Integrative Nutrition Health Coach. She studied at the Institute for Integrative Nutrition, and is certified through the American Association of Drugless Practitioners (AADP). On her website Road To Living Whole, she offers corporate wellness programs, one-on-one coaching, meal planning, and online courses.
She is also the co-author of the book The Dish: A Real Life Guide For Eating With Autoimmune Disease and creator and the host of the Youtube cooking show, Thrive Gluten-Free. Find her on Facebook or check her out @RoadToLivingWhole Or find her at www.roadtolivingwhole.com
COLLAGEN POWDERS I highly recommend finding collagen powders that are from humanely raised, pastured sources. Two of my favorite brands are Vital Proteins and Great Lakes. Collagen powder is what is used to make foods like jello. I have also been known to add it to my coffee and soups in the winter. Then there is collagen peptides, which dissolve in cold liquids. I like to add this powder to my green smoothies. The summers in Phoenix are way too hot for broth, so this form is a great option. I use 1 tbsp a day when I use these forms.
Powerful Foods that Can Naturally Detox Your Body
Powerful Foods that Can Naturally Detox Your Body
By Angela Berry
With our lifestyles becoming progressively more hectic and stressful, it is no wonder that most of us feel sick and tired all the time. How can we deal with our overflowing
schedules, our workdays filled with tension, our worried minds, when we rarely ever stop to think about our lifestyle choices? We fill our bodies with bad
food, our days with stress, and we wonder why we feel so unhealthy, and why our skin looks so sallow. 14
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etoxing has been a controversial subject for quite some time now, with people arguing over its supposed risks and benefits. Here’s the thing – it can be potentially harmful, or absolutely great for you, depending on how you do it.
There are many detox plans out there that recommend you to go on an all-liquid diet for a week or two, promising that you’ll wake up feeling magical and fully rested. This is not recommended, as all liquid diets have been proven to be ineffective at best, dangerous at worst. The healthy option is a lot more simple and effective, and you can do it at home, with no need for expensive supplements. Here are some of the most powerful and beneficial foods you can try if you want to freshen up your body and feel better.
Leafy green vegetables Spinach, kale, Swiss chard, broccoli and lettuce are all amazing powerhouses of healthy nutrients and vitamins that will help your body process any toxins and they’re extremely good for your general fitness too. Kale is especially healthy, because it’s filled with vitamins A, C, and K, and it has a very low caloric value. Leafy greens are best when eaten raw, so try putting them in your salads, or add them as a side dish to your main meal. Lemon Lemon is filled with vitamin C and is important in combating illnesses and the general weariness of the body. And the best thing is, you can make a lemonade and have a delicious drink to sip on. Instead of sugar, add some ginger and honey and you can drink as much of it as you like. Garlic Garlic is one of the most powerful foods, with its anti-inflammatory and antibacterial effects, and it can be added to any salad or soup. It has been used for centuries to fight diseases and infections and the effect it will have on your body can be magnificent if you use it frequently.
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Omega 3 rich foods Fish is one of the best sources of omega 3 fatty acids, which are important for your cardiovascular health. Besides fish, there are walnuts, soybeans, chia seeds or flaxseed oil that are all rich in this nutrient. You can also try hempseed oil, but you might need to adjust to its slightly bitter taste. Try adding a spoonful to your salad, or any sauce that you make. Raw vegetables Everyone knows that vegetables are healthy, but not many people understand that by overcooking them, you rid them of most of their nutritional value. Artichoke, asparagus, beetroot, carrots, cucumbers, peppers all remain a lot more effective if you don’t fry them into a burning crisp. Leading a healthy lifestyle doesn’t have to be difficult at all, all it takes is a little adjusting. If you aren’t used to raw veggies, then try incorporating them into your meal plans one by one.
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Turmeric Turmeric is one of the most popular spices in India and is used in a lot of their dishes. And, they use it for a good reason, too – turmeric is amazing! It is an antioxidant with powerful anti-inflammatory properties, and it has been shown to lower the risk of brain diseases and cancer. Use it as a spice as frequently as possible and you’ll see the results in no time.
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Join Our Community of Holistic Minded Providers
T
y Bollinger, the creator of the Truth about Cancer, released a series last month exploring both sides of vaccines. This was a great informative series for anyone wanting more research about the benefits and risks.
Want to learn more about both sides of vaccines? 18
Vaccines have become one of the most intensely polarized health topics of our times.
On the other hand, there are those who say that vaccines have harmed many children and contain seriously toxic ingredients, and that their risks have been vastly understated by the pharmaceutical companies. They say that there are On one hand, the prevailing view numerous studies linking vaccines with of the medical establishment is that ADHD, diabetes, seizures, autism, and vaccination was one of the greatest even death. They believe that subjecting health developments of the 20th century. infants to dozens of vaccine doses before According to this view, vaccines have their immune system is mature can be saved millions of children’s lives by harmful, and that mandatory vaccination is preventing or even eliminating devastating an egregious violation of our freedoms. illnesses like rubella, diphtheria, smallpox, polio, and whooping cough. This topic is gaining tremendous attention in the United States and The fear of vaccines, according to this around the world. And for anyone with perspective, is vastly overblown, and small children or grandchildren, it’s a it tends to be the luxury of populations topic that can’t be ignored. spared the terrible diseases they no longer get because vaccines have done such a One of the most important and magnificent empowering things you can do in job. We tend to forget about diseases that relationship to any important choice is vaccines have helped us to conquer. to get informed. Sometimes, that means looking at the issue from a variety of perspectives.
Whatever you think about vaccinations, here’s one thing we know. A whole foods, plant-rich diet that is high in vegetables and fruits, and low in processed foods, refined carbs and sugar, will provide optimum support for your immune system, and also add greatly to your cardiovascular health, neurological function, and vibrant longevity. 19
As a parent, we can all agree there’s nothing more important than the health and safety of our children...
Episode 4 – Examining Influenza, the HIB and Pneumococcal Vaccines & Herd Immunity
That’s why Ty Bolling put together this 7-episode documentary series featuring some of the best health experts in the world.
Episode 5 – Considering the HPV and Hepatitis B Vaccines, SIDS & Shaken Baby Syndrome
Episode 1 – The History of Vaccines, Smallpox, Vaccine Safety & the Current CDC Schedule Episode 2 – What’s in a Vaccine? Are Vaccines Effective? ... and ... What About Polio? Episode 3 – An Analysis of the MMR & DTaP Vaccines & Vaccinating for the Greater Good
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Episode 6 – A Closer Look at the CDC, Chicken-Pox and Rotavirus Vaccines & Retroviruses Episode 7 – Natural Immunization, Homeoprophylaxis & Fundamental Freedom of Choice Want to purchase the series,
CLICK HERE
The Low Down on Vitamin D
Vitamin D has many functions • Calcium absorption and regulation • Bone development and maintenance • Regulates cellular growth • Immune system • Helps regulate genes that fight off infections • Exerts an endocrine action on the cells of the immune system generating anti-inflammatory and immunoregulatory effects • Increase in chronic pain
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Comes in 2 distinct forms that differ in molecular structure but are similar in structure: • Vitamin D2, aka ergocalciferol • Vitamin D3, aka cholecalciferol It is estimated that 41% of Americans are deficient on Vitamin D. Low levels can be linked to autoimmune disease, fatigue, depression, diabetes, obesity, osteoporosis, and some cancers. How do we increase Vitamin D levels • The body naturally produces most of its vitamin D through exposure to ultraviolet rays form the sun • We can also get sufficient amount through foods Skin color is actually an evolutionary mechanism due to sun exposure. The darkest skin pigment occurs in populations near the tropics. While the lightest is in people indigenous to area away from the equator, such as the Scandinavian countries of Norway, Sweden, and Finland. It is theorized that the skin color is lighter to allow for sun to penetrate so that Vitamin D can be synthesized. Vitamin D deficiency is known as Ricketts in children and osteomalacia in adults. Even though, we don’t see high levels of this level of deficiency anymore, we still see concerns with low levels throughout our society. Currently, the Center for Disease Control (CDC) estimates that approximately 1/3 of all Americans are lower than optimal in vitamin D levels. Some other estimates place the rate at onehalf to two-thirds of the population. Vitamin D mediates its effect through binding to Vitamin D receptors, known as VDRs, which is harbored on many human immune
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cells. In this way it is able to modulate immune cells activities and trigger both innate and adaptive immune responses. There are genetic links to how well we can utilize Vitamin D. We can now assess this through genetic testing and the VDR genes. Epidemiological data shows a strong correlation between poor vitamin D status and higher risk for chronic inflammatory illnesses. There are also numerous studies that show that higher Vitamin D levels correlate with better outcomes with certain diseases such as cancer. Research has shown an amazing correlation of increasing 25(OH) D levels to improve with autoiummune disease, especially in the case of thyroid autoiummune diseases. With every 5 nmol/L increase in serum 25(OH) D concentration, there was a reduction in the risk for thyroid concerns linked to autoimmune disease. The lower the vitamin D level, the higher the risk for some autoimmune disease. What should your level be? Vitamin D levels can be tested in the blood. It is important to make sure that the levels are above 30 nmol/L and optimally should be above 50 nmol/L.
There are three ways to increase Vitamin D:
1. Sun exposure 2. Vitamin D supplementation 3. Vitamin D foods - fortified or naturally occurring foods such as eggs, liver, and fatty fish (mackerel, herring, and salmon). Some dairy foods are fortified with vitamin D and will be labeled accordingly. Exercise can also help to naturally increase Vitamin D levels.
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