simple.clean-living.movement

Clean living is at the heart of the s.i.m.p.l.e 7 nutrition approach.  Well- researched articles will help keep you informed with the connection between toxins and the relationship with your health.   

Digestion Issue: Week 5, SIBO, 7 Causes, 7 Solutions

7 Causes of SIBO
(a.k.a. Small Intestinal Bacteria Overgrowth)

1. Low stomach acid, Gastroenteritis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099351/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264894/

2. Motility Disorders (moving waste thru GI tract)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099351/

3. Structural Abnormalities
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4840787/

4. Immune Function, Diabetes/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2890937/

5. Nerve Damage affecting GI Tract
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099351/

    6. Surgical Bowel Resection/Bariatric Surgery
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2890937/

7. Medications, e.g. P.P.I.'s, Opiates
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3752184/

7 Solutions for SIBO
(a.k.a. Gastroesophageal Reflux Disease)
(Click each link to learn more)
 
1. Breath Testing (for Hydrogen or Methane SIBO)
2. Antibiotic and/or Antimicrobial Protocol
3.Low FODMAP
4. Challenge with HCL with Betaine, Pepsin
  5. Probiotics & Prokinetics

  6.Determine Underlying Need for PPI's
  7. Eliminate Refined Foods

Digestion Issue 4: GERD, Gastroesophageal Reflux: 7 Causes, 7 Solutions

7 Causes of GERD
(a.k.a. Gastroesophageal Reflux Disease)

1. Small Intestinal Bacteria Overgrowth
 
https://www.ncbi.nlm.nih.gov/pubmed/11151884/

2. Food Sensitivities & Excessive Refined Carbs
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166669/
3. Being Overweight
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2668774/
4. No Exercise or Excessive Exercise
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2668774/
5. Low Stomach Acid & H-pylori
https://www.ncbi.nlm.nih.gov/pubmed/9207257
6. Cigarette Smoking
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2668774/
7. Chronic Stress
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3492677/

 

7 Solutions for GERD
(a.k.a. Gastroesophageal Reflux Disease)
(Click each link to learn more)
 
1. Test for & Eliminate Sensitive Foods
2. Test & Treat SIBO
3. Lose Weight & Reduce Refined Carbs
4. Incorporate Moderate Exercise
5. Test & Treat Low Stomach Acid & H-Pylori
6. Quit Smoking
7. Learn to Work with Stress

Digestion Issues: Week 3- IBS, 7 Causes, 7 Solutions

Did You Know...

7 Causes of IBS
(a.k.a. Irritable Bowel Syndrome)

1. Small Intestinal Bacteria Overgrowth
 https://www.ncbi.nlm.nih.gov/pubmed/11151884/                                                                                                                         2. Food Sensitivities
http://gut.bmj.com/content/53/10/1459  

3. Intestinal Permeability ((aka Leaky Gut)
https://www.ncbi.nlm.nih.gov/pubmed/22583600/

4. Gut Imbalances...Dysbiosis  
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3871405/

5. Gut Infections/Parasites
https://www.ncbi.nlm.nih.gov/pubmed/17070814

6. Nutrient Deficiencies-Magnesium, Low Fiber/High Sugar
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4253991/

    7. Chronic Stress
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3492677/
 

7 Solutions for IBS
(Click each link to learn more)
 
1. Test for Food Sensitivities
2. Test for SIBO
3. Test for 'Leaky Gut'
4. Test for Gut Dysbiosis
5. Test for Gut Infections & Parasites
6. Test for Nutrient & Fiber Deficiencies
7. Learn to Manage Stress

Digestion Issues: Leaky Gut, Week II: 7 Causes, 7 Solutions!

7 Causes of 'Leaky Gut'
(a.k.a. Intestinal Permeability)

1. Chronic Stress
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4432792/

2. Endotoxins
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566437/

3. Gluten  
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4377866/

4. The Standard American Diet
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4253991/

5. Gut Dysbiosis (too many bad bacteria & too few good ones)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4315779/

6. Nutrient Deficiencies
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4253991/

7. Infections (e.g. *campylobacter infections)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1856434/

7 Solutions for Leaky Gut
(a.k.a. Intestinal Permeability)
(Click each link to learn more)

1. Bone Broth for Healing & to Improve Gut Health
2. Avoid Processed Foods & the Standard American Diet
3. Eat Fermented Foods & Probiotics
4. Take Supplements to Heal & Enzymes for Digestion

5. Avoid Gluten & Improperly Prepared Legumes
6. Get Tested for Intestinal Permeability, Leaky Gut
7. Learn to Control Stress

 

 

Digestion Issues, Week 1: 7 Symptoms & 7 Solutions for Leaky Gut

7 Symptoms of 'Leaky Gut'
a.k.a. Intestinal Permeability

1.  Bloating, Chronic Diarrhea or Constipation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763174/

2. Mood Issues and/or Depression
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604320/
3. Food Sensitivity or Allergy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1592668/
4. IBD, IBS, Poor Immune System Function
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4913337/
5. Fatigue-Chronic
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2964729/
6. Nutrient Deficiencies
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3298082/
7. Allergies
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3033552/

 

7 Solutions for Leaky Gut
a.k.a. Intestinal Permeability
(Click each link to learn more)

1.
Bone Broth for Healing & to Improve Gut Health
2. Avoid Processed Foods & the Standard American Diet
3. Eat Fermented Foods & Probiotics
4. Take Supplements to Heal & Enzymes for Digestion
5. Avoid Gluten & Improperly Prepared Legumes
6. Get Tested for Food Sensitivities
7. Learn to Control Stress

Depression: Inflammation, Leaky Gut & Nutrient Deficiencies, 7 Contributors

Depression: Inflammation, Leaky Gut, & Nutrient Deficiencies

7 Contributors to Brain-Related Disorders

1. Inflammation (causes, worsens or is a result

https://www.ncbi.nlm.nih.gov/pubmed/23995180

2. Microbial Imbalance in the Gut

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940716/

3. Intestinal Permeability, aka Leaky-Gut

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940716/

4. Gastrointestinal Inflammation

http://articles.mercola.com/sites/articles/archive/2011/10/06/

5. Nutrient Composition

https://www.ncbi.nlm.nih.gov/pubmed/26402520

6. Nutrient Deficiencies

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2248201/

7. Sleep Disturbance or Insufficient Sleep

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3760296/

7 Ways to Improve Depression & Brain Health (click each link below to learn more)

1. Eat Glycine-Rich Foods to Improve Gut Health
2. Eat Enough Protein, Not Too Much & Not Too Little
3. Eat Fermented Foods
4. Treat SIBO Before Taking Probiotics
5. Avoid Gluten
6. Exercise Outdoors in the Sunshine
7. Get Sufficient Sleep

When Cross Fit is Not a Good Fit


Did You Know...

*Cross Fit
Is a High-Intensity exercise program incorporating elements from several sports and types of exercise https://www.crossfit.com/what-is-crossfit

*The term 'Adrenal Fatigue' is a misnomer
The term “adrenal fatigue” (“AF”) has been used by some doctors, health care providers, and the general media to describe an alleged condition caused by chronic exposure to stressful situations. Despite this, “AF” has not been recognized by any Endocrinology society, who claim there is no hard evidence for the existence.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997656/

The more accurate term is HPA-Axis Dysregulation
The terms “adrenal fatigue,” “adrenal stress,” and “adrenal exhaustion...are often used to explain not only fatigue and stress, but also a broad array of symptoms including sleep disturbance, low libido, poor exercise tolerance and recovery, weak immune function, and brain fog.  The term “HPA axis dysregulation (HPA-D)” is a more accurate description of the signs and symptoms referred to as “adrenal fatigue.”
https://kresserinstitute.com/adrenal-fatigue-hpa-axis-dysregulation/

The underlying causes of HPA-Axis Dysregulation
Glycemic Dysregulation, Inflammation, Circadian Disruption, Perceived Stress & Lifestyle Factors
https://www.ncbi.nlm.nih.gov/pubmed/25757913 , https://www.ncbi.nlm.nih.gov/pubmed/22823394
, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688585/,  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3860380/ 

So what if your HPA-Axis is Dysregulated?

1. Self-Assess Your Perceived Stress (click this link)
http://highered.mheducation.com/sites/0073381225/student_view0/chapter4/self-assessment_4_7.html
2. Sleep 7-8 Hours Each Night
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688585/

3. Avoid High-Intensity Exercise (Until You Recover)
https://jmolecularpsychiatry.biomedcentral.com/articles/10.1186/s40303-015-0010-8

4. Get natural light in the day, Avoid artificial light before bed 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2862789/

5. Reduce Inflammation
https://www.ncbi.nlm.nih.gov/pubmed/22823394

6. Heal the Gut(Here it is Again!)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/

7. Monitor Blood-Sugar, But Eat Enough Carbs
https://www.ncbi.nlm.nih.gov/pubmed/25757913

7 Inflammation-Fighting Foods (And 7 Inflammation-Contributing Foods)

7 Inflammation Contributing Foods

1. Refined Sugar and High-Fructose Corn Syrup
   https://www.ncbi.nlm.nih.gov/pubmed/26081486

2. Refined Carbohydrates (white bread, white rice, etc.)
https://www.ncbi.nlm.nih.gov/pubmed/22826636

3.Trans-Fats (Any oil exposed to high heat)
https://www.ncbi.nlm.nih.gov/pubmed/15051604

4. Excessive Alcohol Consumption
https://www.ncbi.nlm.nih.gov/pubmed/18372583

5. Processed Vegetable & Seed Oil (corn, sunflower, safflower, etc)
https://www.ncbi.nlm.nih.gov/pubmed/26411429 

6. MSG (Monosodium glutamate)
https://www.ncbi.nlm.nih.gov/pubmed/18178378

7. Processed Meats (hotdogs, ham, bacon, canned meat, etc.)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2885952/ 

 

7 Inflammation-Fighting Foods

                             1. Green Leafy Vegetables  (spinach, kale, collards)                                              https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4519361/

                                        2. Colorful Fruit      (blueberry, tomato, cherries, oranges)                                                                                          https://www.ncbi.nlm.nih.gov/pubmed/2561640                       

3. Fatty-fish  (salmon, sardines)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC403

4. Nuts  (Cashew, almonds, walnuts)       

                                                                                         https://www.ncbi.nlm.nih.gov/pubmed/18296371     

        5. Olive Oil (extra-virgin, cold-pressed)  

                                       https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586551/             

6. Probiotic Foods (kimchee, home-made yogurt & sauerkraut)

https://www.ncbi.nlm.nih.gov/pubmed/18685508

7. Curcumin (found in turmeric)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3535097/

How to Rest & De-Stress! Learning from Millennials. 7 simple steps

1. Allow yourself a 'Cat-Nap'
 https://www.ncbi.nlm.nih.gov/pubmed/21075238

2. Girls' night 'in' instead of Girls' night 'out'
http://www.miamiherald.com/living/home-garden/article125362269.html

3. Exercise like Goldilocks!  Not too much, Not too little!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3538475/

4. Nurture positive thoughts.  Was it a bad day? Or just a bad 5 minutes you milked all day? 
https://www.ncbi.nlm.nih.gov/pubmed/22506529

5. 'Control' your emotions! Don't vent them.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/

6. Eliminate as many toxins from your food & environment
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2920932/

7. De-Stress & Heal the Gut!!!
https://www.ncbi.nlm.nih.gov/pubmed/22314561

How to turn your 'resolution' into your 'health-solution', 7 simple steps

So You've Made 2017 Resolutions!

Lose Weight, Get Healthy,

Start Exercising,

Calm Down?


 
Are there steps you can take to turn your 'resolution' into life-long

'health-solution'?  What does the science say?

Did You Know...

1. You must be ready to change
  https://www.ncbi.nlm.nih.gov/pubmed/12670379
2. You must 'believe' you can change
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2802367/
3. You have the power to choose your beliefs
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2802367/
4. Form habits to trump 'will power'
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4216661/
5. Put up 'reminders' until you remember
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/
6. Don't go it alone, be accountable
http://www.webmd.com/diet/obesity/features/choosing-weight-loss-buddy#1
7. It's not 'all or nothing'
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2839479/
Check Out the Published Medical Studies by Clicking on the Link

  • All changes begin with the 1st step...you must be ready to change.  If not, when the 1st temptation comes your way, the excuses will fly and your 'resolve' will go away!

  • We all have our very own beliefs, although most often they've been handed down to us through our environment.  It doesn't mean they're true.  They just are.

  • Whatever our beliefs are we can change them.  You can be successful, You can look great, You can be loved & lovable.  You really do have the power to choose your beliefs. 

  • Will power is only good until you lose it.  But habits are so hard to break, good or bad.  So the key is to make 'new' habits.  It takes time, strategy & patience & of course, belief you can!

  • Strategy can be as easy as putting a note on your bathroom mirror or fridge to 'remind' you...not to eat that donut (or even buy it), or to go out for a 15 minute walk before breakfast or on lunch break or to remember to set your alarm clock 15 minutes earlier to wake up & pack a healthy lunch, etc.

  • When you're writing yourself that note to 'remember' your soon-to-be new habit, call your 'accountability partner' & confirm your next walk, hike, etc.  Don't worry about the weather!  It doesn't have to be 'an excuse', it's not going away so why not learn to dress accordingly. 

  • And remember, it's 'not all or nothing'.  It's just 1 day, 1 action, not an irreversible tragedy!  It's a healthy reminder that your 'habit' was trumped by 'lack of will-power'...just for today!!! 

Are You Still Afraid of Eating & Cooking with FAT?

 

So You're Eating Avocado & Coconut Oil, the 'Good Fats'

But...'No Meat or Dairy Fat?
 
Are All Fats Created Equal?

Is Fat Really Causing High Cholesterol & Heart Disease?

Which Fats Should We Fear?

  Read 7 Reasons not to Fear All Fat!

 

Did You Know...
 

  •  Saturated fats (SFA's) do not cause heart disease
  •  Processed & Heated Polyunsaturated fats (PUFA's) e.g. sunflower, safflower, corn, etc. have been associated with heart disease
  •  High intake of refined carbohydrates, e.g. white flours & sugars, have been associated with heart disease, diabetes, weight gain, etc.
  •  Grass-pastured beef has a significantly higher level of total omega-3 than grain-fed beef
  •  Grass-pastured beef has a significantly higher level of total CLA than grain-fed beef (conjugated linoleic acid, which exhibits potent antioxidant activity) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/

 

Remember To...

Choose Your

Fats Wisely

Not All Fats Are

Created Equal!

 

 

"Dietary intake of saturated fat is not associated with risk of coronary events or mortality in patients with established coronary artery disease."

https://www.ncbi.nlm.nih.gov/pubmed/27899807

 

Association of Dietary, Circulating, and Supplement Fatty Acids With Coronary Risk: A Systematic Review and Meta-analysis

http://annals.org/article.aspx?doi=10.7326/M13-1788&an_fo_ed

 

 Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease

http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract

 

Omega-3 fatty acids and cardiovascular disease: epidemiology and effects on cardiometabolic risk factors.

https://www.ncbi.nlm.nih.gov/pubmed/25062404

 

The Evidence for Saturated Fat and for Sugar Related to Coronary Heart Disease.

https://www.ncbi.nlm.nih.gov/pubmed/26586275

 

Heated vegetable oils and cardiovascular disease risk factors.

https://www.ncbi.nlm.nih.gov/pubmed/24632108

 

Saturated Fats Versus Polyunsaturated Fats Versus Carbohydrates for Cardiovascular Disease Prevention and Treatment

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4744652

Check Out the Published Medical Studies by Clicking on the Link

 

Weight, Hormonal, Digestive & Mood Issues...

All Have a Connection to the GUT! 
(You're probably thinking 'Could it really be that simple??')

Not Convinced???

Here's yet another article from PubMed:


https://www.ncbi.nlm.nih.gov/pubmed/26053244

Why all the talk about MTHFR? Why Should I Care?

MTHFR Genotyping,                                                               Single-Nucleotide Polymorphism                     

OVERVIEW

MTHFR is an enzyme responsible for converting 5,10-methylenetetrahydrofolate to the product 5-methyltetrahydrofolate.  It is involved in the metabolism of folate and homocysteine. The product of the reaction catalyzed by MTHFR converts homocysteine (a potentially toxic amino acid) to methionine (a useful and necessary amino acid).

Why is MTHFR Genotyping Important?

  • Certain mutations in the gene coding for MTHFR produce an enzyme that has reduced activity.
  • Genetic link to poor detoxification
  •  Reduced activity can lead to elevated levels of homocysteine (a.k.a. hyperhomocysteinemia), especially when folate levels are low.
  • High homocysteine (>13umol/L) may double the risk of developing illness or complications.
  • MTHFR genotyping can provide information about potential causes of elevated homocysteine and approaches for addressing it.
  • Based on MTHFR and homocysteine results, physicians can develop dietary and medical recommendations - increased intake of folate alone or in combination with vitamins B6 and B12 are recommended.
  • Based on results, recommendations for methotrexate dosage can be adjusted.  

 Risks Associated with MTHFR Variants (High Homocysteine):

  •   ADHD
  •   Bipolar/
  •   Chronic Fatigue
  •   Fibromyalgia
  •   Tongue/Thin Hair/Fingernails
  •   Gut Barrier Dysbiosis (high ammonia levels)
  •   PMS
  •   Estrogen Dominance
  •   Cancer (Adenoid Carcinoma Cells)
  •   Infertility
  •   PCOS/High Testosterone
  •   Cardiovascular Disease
  •   Cerebral Vascular Disease (Stroke)
  •   Venous and Arterial Thrombosis
  •   Methotrexate Toxicity for Cancer Therapy

Who Should be Tested?

  • Those with poor metabolism of caffeine, tea, chocolate, etc.
  • Those with high zino estrogen levels
  • Those with high homocysteine levels.
  • Those who have a familial history of cardiovascular disease, stroke or thrombosis.

(https://my.ekklesia360.com/Clients/player/videoplayer.php?sid=10291&url=http://www.spectracell.com/media/h264-720/c/0e2319211_1374762964_clinical-applications-of-mthfr-genomic-testingx264.mp4&mediaBID=2310601&template=https://my.ekklesia360.com/Clients/player/videoplayer.php&type=video&CMSCODE=EKK&CMS_LINK=https://my.ekklesia360.com&width=480&height=360&autostart=true&playlist=false&target=MediaPlayer)

Worried about the rise in type II Diabetes? These 7 s.i.m.p.l.e articles can help prevention or to reverse!

Can eating strawberries really help with diabetes?  (Best to choose organic)  How about that extra weight around your middle?  What does chlorinated tap water have to do with type II Diabetes?  Click & flip to read the 7 s.i.m.p.l.e articles to help prevent or reverse type II Diabetes!

  http://flip.it/O5WfNk

 

Are you ready for 7 s.i.m.p.l.e lifestyle choices for Optimal Health? Click the link below!

 

5 Ways to Sleep Soundly even if you're married to a kicking, blanket hog!

Simple trick to enjoy your workout!

Sedentary lifestyle & high carbohydrate intake associated with low-grade...

Memory & attention associated with much lower dehydration than...

http://flip.it/agFspU

 

July 2015 TEST Your Knowledge

General Food Intake Knowledge 

Question                                                                                                           Option 1                 Option 2

1. How many grams of fiber is recommended daily?                                             25-35 grams            40-45 grams

2. Americans consume about how many grams of fiber?                                       15 grams                 5 grams

3. Which food has more fiber?                                                                             1 C. raspberries      1 C black beans

4. Which fat should not be used for cooking?                                                        Corn oil                   Butter

5. How many oz. of protein is recommended daily?                                               6 ounces                 8 ounces

6. Which of these is a Carb?                                                                                 Pizza                       Orange

7. How many Americans consume the daily servings?                                             1 in 4                      1 in 10

8. Which fruit contains the most amount of pesticides?                                         Apples                    Strawberries

9. Which vegetable contains the most pesticides?                                                 Celery                     Cucumbers

10.  The ‘Magic’ number of servings of fruit & vegetables                                      5                              7-9

     to reduce ‘all-cause’ mortality?                                                        

Is Wheat, Rye & Barley all that Bad? The truth about Gluten!

                  simple.clean-living.movement

                           What Gramma Knew & Science Confirmed!

Welcome back to the simple.clean-living.movement Blog.  The May 2015 blog will focus on ‘The truth about Gluten!  Is Wheat, Rye & Barley All That Bad?  And you may remember from the April’s Blog that our goal is: develop a subject thoroughly but keep it simple & short as possible!  Why?  Because it’s all part of the…  

                                 simple.clean-living.movement                                                                


So let’s start off with a question:  Did Gramma eat wheat in her day?

If we were to travel back to the 1900’s you would find that people in the United States ate quite a variety of foods.  According to Feeding America a typical Sunday menu would look something like this:

September 1901

  • Breakfast Melons, sago, vegetable hash, broiled veal cutlets, fried tomatoes, coffee 
  • Dinner Broiled prairie chicken, baked sweet potatoes, green corn, cauliflower, plum sauce, cabbage salad, peach pyramid, ice cream, coffee
  • Lunch Sliced ham, biscuit, baked pears, cake, tea   (1)

Spring of 1908

  • Breakfast Grape Fruit, Cereal, French Omelet, Rice Cakes, Maple Syrup, Coffee
  • Dinner Oysters on the Half Shell, Olives, Radishes, Roast Veal with Dressing, Mashed Potatoes, Fried Egg Plant, Endive Salad, Rhubarb Pie, Cheese, Black Coffee
  • Supper Baked Bean Salad, Devilled Eggs, Whole Wheat Bread and Butter, Lady Baltimore Cake, Custard, Tea (2)

Did people suffer from Celiac Disease or Gluten-Sensitivity back then?  Were there possibly less sensitive diagnosis tools than today?  Were they just eating much less gluten-containing grains & wheat than today?  Somewhere between now & then gluten became an issue.  What changed?

Why so much controversy?

There are 2 different ‘warring’ camps when it comes to the belief in whether humans should consume ‘grains’, especially wheat, rye & barley or not.  I won’t take too much time talking about this because all you have to do is get on the internet, put ‘gluten’ in your search bar and you can spend days and days and days reading articles against the human consumption of gluten-containing grains and wheat in particular. 

But I’ve asked myself many times ‘why didn’t societies throughout the ages suffer from celiac and gluten sensitivities?  What changed?  And during my lifetime, within about 50 years?

There are all sorts of explanations as to why we shouldn’t eat wheat.  Most articles I’ve read state that humans have only been consuming wheat for arelatively short period of time’.  Part of the belief is based on the theory that humans evolved over millions and millions of years.  And even though I am not in agreement with that belief, the relatively short period of time that humans have been consuming wheat is for at least 7-8,000 years!  This ‘relatively short period of time’ should have been long enough to have developed diseases, such as Celiac or gluten sensitivity.  But could there be more recent events that have contributed to an ‘adulterating’ of the original grain products contributing to this sudden rise in gluten sensitivity and Celiac disease???  Maybe so!

 “In its over 8000-year history as a domesticated food, wheat continues to be the major grain consumed by humans, although it has not been the same wheat for all of those many centuries.”

 “Modern wheat has had a very long history of hybridization, starting with ancestral grasses in the wild and also occurring naturally in farmers’ fields in antiquity.” 

 “Humans have continued the process chemically in the last century, and especially during the last 50 years in order to increase yields, resist fungal diseases and pest attacks, improve ease of mechanical harvesting and meet rigorous demands of industrial milling and mechanized baking methods.” 

 “It appears that recent forced and accelerated hybridizations have changed wheat nutritionally”. 

 “It is through the story of modern wheat’s pedigree…that some light can be shed upon gluten intolerance and celiac disease.” (3- italics added)

 Has Celiac Disease & Gluten-Sensitivity Increased?

 “Research studies in the United States and Europe show that celiac disease is significantly more common now than it was a few generations ago…this shift reflects an actual increase in prevalence, not merely a new awareness of the disease and more accurate diagnostic tools…blood samples collected 50 years ago from more than 9,000 young adults, mostly men…compared with current samples from age-matched men…celiac disease is four times more common today than a half-century ago. It’s far more probable that the increase is due to an environmental change, and the most likely factor is a change involving the grain in our diets,” Murray said. “Consumption of wheat has increased steadily over the past 50 years, but it still is less than what it was a century ago, so the issue is not simple consumption…more likely…the wheat itself…undergone extensive hybridization…dramatic changes during processing that involves oxidizers, new methods of yeasting, and other chemical processes.  We have no idea what effect these changes may have on the immune system.”  (4)

The History of Wheat…And Who Ate It?  (4, 5) 

First we’ll explore the history of wheat. 

Triticum: There are 3 related groups within the Triticum species of wheat:  Einkorn, Emmer and Spelt

 The Einkorn group is classified by plant geneticists as a diploid.   Their DNA contains two sets of chromosomes.  Einkorn was cultivated until the last century in isolated regions of France, India, Italy, Turkey and Yugoslavia. Very nutritious and capable of cultivation even on the thin soil of the mountainsides. 

A variant of wild Einkorn called Wild Emmer contains 4 sets of chromosomes and is classified as a tetraploid cereal. Wild Emmer wheat eventually gained in popularity due to its ability to thrive in more diverse environments. Emmer became the predominant wheat throughout the Near East and Far East, Europe, northern Africa, south-central Russia, Ethiopia and a minor crop in Italy and India. 

Cereal geneticists theorized that Spelt, (T. spelta, a hexaploid wheat variant with 6 sets of chromosomes) eventually found its way to where T. tauschii, or goatgrass, was an indigenous species in southern Russia, western Iran and northern Iraq. Spelt, although an adaptable grain, was even more adaptable with the contributed characteristics of its wild grass parent, goatgrass.

Common bread wheat, T. aestivum, is a hexaploid as well (from the same ancestry as spelt).  Requiring much less effort to remove the grain from the hull than Einkorn, Emmer or Spelt, this is the preferred wheat.  In addition, the high gluten content of T. aestivum, made it an excellent choice for the development of leavened bread (believed to have originated in Egypt with its favorable wheat growing conditions).

At about the same time, Rye, a diploid grain closely related to wheat and barley, was gaining popularity among Slavic, Celts and Teutons people in the north.  These areas had shorter, cooler growing seasons, making T. aestivum. not a suitable option in these regions.   

Now this is where the story gets interesting! 

As you know scientists have pretty recently been able to map the human genome.  They have also isolated a small chain of peptides in wheat gluten, located on the third set of chromosomes, which the hexaploid variant inherited from their ‘wild’ parent.  People with the HLA-DQ genes (more below) react to these peptides.    

It is very interesting to note that neither the diploid grains nor the tetraploid grains contain this genetic material. Cultivated diploid einkorn, tetraploid emmer wheat, certain durum pasta wheats, durum variants such as T. turgidum or T. turanicum (brand name Kamut®) and T. polonicum (Polish wheat) do not contain this genetic material.)  These ancestral grains have been shown to be superior to the modern hybrids in their mineral, vitamin, protein and fat content. The idea of reintroducing some of these wheat ancestors with greater diversity from the more commonly available varieties opens up exciting possibilities, however, caution is advised for those with celiac disease, wheat allergies and/or gluten intolerance.  Additional constituents in the wheat varieties and/or their close relatives may yet to be identified as factors that may cause reaction in those sensitive to gluten or in Celiac patients.  (3)

In people with Celiac disease, antibodies in the small intestine respond to the specific chain of peptides, gliadin, in the wheat protein by launching an attack on the ‘supposed enemy’.  The continued attack creates chronic inflammation which leads to the destruction or flattening of the microvilli which are responsible for nutrient absorption.  The genes for both Celiac and gluten sensitivity have been identified, (either the HLA-DQ2 or HLA-DQ8 for celiac disease.  And these plus several other HLA-DQ genes increase the risk for non-celiac gluten sensitivity).  These genes don’t determine if your body will consider gluten as a friend or a foe.  But when the body has recognized gluten as a foe the immune system is tricked into recognizing other patterns of events mimicking a microbial infection.

Under what conditions, then, are the immune systems of many people with the pre-disposing HLA-DQ genes tricked into believing that gluten is a microbial invader? Being as no one knows exactly under which conditions the immune system is tricked into considering these peptides as foes the following have been considered possibilities:

  • There may be an unidentified gene/s causing the immune system to think an undigested fragment of the gluten protein looks like a microbial invader
  • Dysbiosis may be present in the gut (damaged gut flora) caused by antibiotics usage or eating foods that cannot be digested. Feeding infants grains before they are able to digest them thus increasing the risk of dysbiosis.  Low-nutrient dense diets may interfere with the body’s ability to suppress immune cells capable of attacking harmless proteins.

Food Preparation & Celiac

But as we are awaiting the scientific community regarding whether people with gluten sensitivity or Celiac disease will indeed be able to tolerate these old-new wheat varieties hope is not all lost!  There may be another option!  Why not try sour dough?

Did you know that Gramma was preparing her bread dough in such a way that even those with full-blown Celiac disease would probably have been able to tolerate it?  That’s right.  In a study entitled “Sour dough bread made from wheat and nontoxic flours and started with selected lactobacilli is tolerated in celiac sprue patients” scientists were able to do just that! (7)

What was Gramma doing?  It has to do with fermentation, over a period of at least a 24 hour, but not using the conventional quick rising yeasts but rather the bacteria found naturally on the grain.   (3, 7)

“Certain lactobacilli in a sourdough culture acting on wheat flour for a 24-hour period achieved nearly complete digestion of the peptides. When bread made with these species was fed to recovered celiac patients for two days, the patients showed no signs of increased intestinal permeability that were found among recovered celiac patients who consumed the same amount of regular bread over the same time period.” 

“Ongoing research in cereal microbiology is investigating some preliminary evidence that the traditional sourdough method may also sever the bonds of the “toxic” peptides in wheat gluten responsible for the celiac reaction and neutralize them as well”.  “Commercial baker’s yeast, on the other hand, is a monoculture of just one single variety of yeast, grown to be a consistently fast and vigorous replicator and producer of carbon dioxide, but incapable of developing grain flavors (the lactobacilli are best at that).

“Certain lactobacilli in a sourdough culture acting on wheat flour for a 24-hour period achieved nearly complete digestion of the peptides.” 

This makes sense to me.  How could people during thousands of years have been eating gluten-containing grains with impunity?  Why are Celiac and Gluten-Sensitivity on the rise and especially during the last 50 years?  Why are there still people eating gluten-containing grains & living into their 100’s?  That takes us to the final point: 

The finding of the Blue Zones

If you haven’t heard of the Blue Zones, here's a quick summary. Originally, four areas in the world were identified as areas where an exceptional number of people lived into the hundreds.  Circled in blue on a map, they were labeled ‘Blue Zones’.  When their diets were examined and compared it was revealed that they shared foods in common.  And yes, you guessed it:  In some areas the people eat gluten-containing grains!  So how do the Sardinians prepare their flat breads?  Sour-dough! 

In Conclusion

Sometimes the obvious answer lies right before our eyes.  We have the benefits of science to confirm what was instinctively done by ancient societies.  So I recommend, before you jump on the bandwagon of any ‘controversial’ subject ask yourself:                                              

                                                       What did Gramma know & Science Confirm?   

*** In the April 2015 Blog I stated that my goal would be to post one blog each month & maybe more depending on my T.I.M.E.   So for those sitting on the edge of your seats waiting to know what this stands for:

T: Time, My priority will always be God, family, friends, me & then business

I: Interest, My priority will always be God, family, friends, me & then business

M: Moolah, money: Work to live not live to work!  simple living means less financial burden! 

E:  Energy, I have the same number of hours in the day.  Remember the Blue Zone?  They took time each day to renew their energy.  My priority is allot time each day to do the same!  

Thank you for joining simple 7 nutrition and for your interest in the:

                                                           simple.clean-living.movement

                                     

                                      Get ready for the June 2015 Blog Post

·     Protein, Fats, Fruit, Vegetables & ‘Carbs’: How much do we really need?

 

                                                         Get ready for the July 2015 Blog Post

·       What foods should we really avoid and why?

·       How to make it ‘simple’?

·       How to choose ‘clean’?

 

References:  

1.     (Woman's Exchange Cook Book, Mrs. Minnie Palmer [W.B. Conkey:Chicago] 1901 p. 505-506) http://digital.lib.msu.edu/projects/cookbooks/coldfusion/display.cfm?ID=ency&PageNum=606

2.     (New York Evening Telegram Cook Book, Emma Paddock Telford [Cupples & Leon:New York] 1908 p. 207-209)

3.   http://www.westonaprice.org/modern-diseases/against-the-grain/   Against the Grain, Posted on July 16, 2006 by Katherine Czapp

4.  http://www.historyonthenet.com/egyptians/food.htm

5.  http://www.schools1.cic.ames.cam.ac.uk/pdfs/Food%20at%20Pompeii%20-%20Wheat.pdf   How important was wheat in feeding the Roman Empire?

6.     http://www.celiac.nih.gov/prevalence.aspx   A Changing Environment and the Increasing Prevalence of Celiac Disease

7.     http://www.ncbi.nlm.nih.gov/pubmed/14766592  Sourdough bread made from wheat and nontoxic flours and started with selected lactobacilli is tolerated in celiac sprue patients.

8.   http://www.bluezones.com/wp-content/uploads/2011/02/Nat_Geo_Longevity.pdf  Secrets of the Blue Zones

simple.clean-living.movement

I would like to welcome you to the 1st, simple.clean-living.movement Blog.  Of course, being as this is the introductory blog you will find it rather lengthy.  But don’t worry!  ALL of the blogs will be SHORT!  Because they are part of the…  

                                                              simple.clean-living.movement   

   

What is the simple.clean-living.movement Blog?

We live in a world that each day is becoming more complex, more fast-paced, more difficult to navigate.  With the advent of computers, mobile phones, mobile apps, e-mail, twitter, linked-in, pinterest, i-phones, smart phones, i-Pads, tablets, etc. we have lots of information being thrown at us all the time...so many things vying for our time.  Even if we try to be 'disconnected'  we find ourselves being drawn back in checking emails, texts, facebook, twitter, pinterest, etc! 

 But if you are among those of us trying to gain control I assure you we can slow down our pace, happiness can be achieved and life really enjoyed with some basic, simple adjustments.  These 'changes' will help to bring back balance and happiness.  Join the movement!   The Blog will guide you on the road to simplicity.  How?  By focusing on these 4 elements:

'simple': whether it's the food we eat, the entertainment we choose, the lifestyle we live, we can choose to make it 'simple'!  That's part of the movement!

'clean':  Our environment is becoming increasingly unclean.  But whether it's our food or our indoor air, our cleaning or personal care products, or any other product we can choose to make them clean, toxin free!  That's part of the movement!

'living': So many of us are running from one event to another. Whether working, home care, fun, or duties we can slow down by choosing to focus on what really matters.  Would you change your life if you knew you had little time left? Living means really connecting with friends, family & community.  Focusing on others!  Make the choice. Join the movement!

'movement': We've become a rather sedentary society.  We work at desks with little movement.  Children aren't safe running in the woods or at the beach or in the mountains unsupervised like in the past.  So we have to find opportunities to Move!  Parking farther away, taking the stairs, biking as you watch TV.  

It's all part of the 'movement'!     

                                                               simple.clean-living.movement 

So, let’s start off with a question.  Not a particularly difficult question:     When did life become soooo complicated?? 

Looking back at what life was like for ‘gramma’, my husband’s gramma that is, life meant lots of hard work.  There were cows to milk and butter to make and hay to bale and chickens to feed, and workers to feed and food to preserve, etc.  But it wasn’t complicated.  What do I mean by ‘complicated’?  Let’s look at just one example. 

 Let’s say you wanted to eat cereal, you know, breakfast cereal, during the 1920’s.  There were 7 cereals introduced during that decade: Armour’s Corn Flakes, E.C. Cornflakes, Kellogg’s Crumbled Bran Cereal, Shredded Crumble Cereal & Whole Wheat Bisquit Cereal; Quaker’s Muffets Shredded Wheat Cereal, & Quakies Cereal.  (http://www.mrbreakfast.com/cereal_list_by_year.asp?year=1920)

 During the 1930’s 3 were introduced:  Coco Wheat Cereal from Little Crow, Nabisco Shredded Wheat & Quaker Crackels. (http://www.mrbreakfast.com/cereal_list_by_year.asp?year=1930)

 And during the 1940’s 2: Quaker’s Puffed Rice Sparkies Cereal & Puffed Wheat Sparkies Cereal.  http://www.mrbreakfast.com/cereal_list_by_year.asp?year=1940

 But today if you want to buy breakfast cereal what choices are you faced with?  On just one website I counted 47 cereals just starting with the letter ‘S’.  I am not kidding!!!  And do you remember Cheerios, introduced on May 1, 1941 as CheeriOats, but later changed to Cheerios in 1945?  There are 20 different types of Cheerios!  (http://en.wikipedia.org/wiki/List_of_breakfast_cereals)

 So I think you understand when I ask the question: when did life become sooo complicated?  It’s not so much about having choices but rather sifting through all the contradictory statements, determining on what basis to make an ‘informed’ choice!  Are any of these cereals really good for me and my family?  Do we have to sort through each and every one to determine how that choice will affect us? 

 But some of you may be saying: variety is the spice of life.  And I agree.  We all like variety.  But what happens when you have to make the choice between low-fat, no-fat, all fat, low salt, no salt, low sugar, no sugar, low fiber, no fiber, low saturated, no saturated, no trans-fats, low trans-fats???  You get the picture.  If you are like me just reading those choices made you ANXIOUS!  And anxious we have become.  It leaves us trying to sort through the many contradictory ‘health’ statements so as to make ‘informed’ choices.  What is the bottom line?  Too many choices with so many things demanding our time and energy. 

 And that’s just it!  We are not talking just about ‘healthy’ food choices.  We are also bombarded with other choices for things demanding our time.  Entertainment, exercise, family time, me time, work deadlines…

 I agree.  I too live the crazy life of today.  But unlike most people I discovered that I really do have control over the choices I make.  And just as I made some choices that contributed to a crazier life I also chose to do something about it, in order to live a simpler life. 

 So now take a breath…(actually 7 deep breaths, hold 7 seconds) and get ready for: 

                                                       The simple.clean-living.movement blog! 

Dietary. Environment. Lifestyle: These are areas of your life that you can take control of!  They may currently feel like they have gotten out of control.  But step by step you will learn: How to slow down…How to make ‘healthy’ food choices.  How to choose to maintain a ‘clean’ in-home environment.  How much is enough movement or exercise, sleep, rest and play time.  How our choices complicate or simplify our life!  And, of course, WHY we should care!   You may not feel ready yet but be prepared because these little changes will make a difference!   

                                                     So Why???   simple.clean-living.movement 

This movement was really born from a combination of studies, ideals & ideas.  Have you ever heard of the Blue Zones?  The Blue Zones are areas identified throughout the world where people typically live to a hundred (or more) healthy & happy!  Sardinia, Italy; Loma Linda, California; Okinawa, JapanNicoya Peninsula, Costa Rica; (Icaria, Greece: 90 year olds) But they don’t live to a hundred in nursing homes or sickly or dependent on others to feed, bathe, and dress them as in ‘modern society’.  These are people who still ride bikes, water-ski, work in their fields, and who are actively engaged in society.  What do all these individuals have in common?  What factors were identified as contributing to centenarian living? 

·       Community & Family

·       A sense of Purpose

·       Daily Body Movement

·       A predominantly Plant-based diet

·       Rest and/or relaxation

·       Faith-Based Society

All of these factors are choices, choices that have to do with ‘quality of life’.  And whether you realize it or not they are choices that you too can make to improve your quality of life. 

The simple.clean-living.movement blog will be incorporating these factors into each blog.  You’ll receive practical suggestions on:

·       Where to begin & how to make changes for ‘simple’ living

·       How to avoid everyday exposures to toxins & replacement solutions to live ‘clean’

·       How & why to ‘connect’ with family, community & with yourself to really enjoy ‘living’

·       Simple ways to incorporate ‘movement’ into your daily life

·       How others are making changes & the benefits derived

·       How & why to be part of the movement, the ‘simple.clean-living.movement’

 

So join us each month.  Each month?  Yes, each month.  Being that I have ‘chosen’ to incorporate these very same factors into my life my goal will be:

·       Blog the first of each month.  (Twice when I have T.I.M.E.) Read in a future Blog

·       I will be making time for family, friends, community & me

·       I will be pursuing my ‘purpose’…my reason for waking up each morning

·       I will continue to include exercise/movement into my daily life

·       I will be including plant-based, paleo & traditional recipes into my facebook page

·       I will try to incorporate at least 20 minutes of rest, meditation or study daily

·       I will continue to daily strengthen my faith

      

In additional, each month, I will choose one of your questions and post the researched answer in the blog.  (I love reading & investigating those scientific ‘studies’)

 And what about the things gramma knew and science confirmed?  We’ll cover them in each blog.  Did gramma eat grains and legumes?  Is meat the answer to a healthier you?  What was different about gramma’s butter?  Is saturated fat really to be avoided?  And if so, by whom?  And what about exercise/movement?  How did gramma ‘chat’.  Did gramma belong to a gym? 

I am very excited to be able to share in this movement with all of you, those of you interested in making this a way of life…simple living, really living, clean-living.  Yes, to be part of the

                             simple.clean-living.movement