Issue 9.22.17 Iron Deficiency -- Women MOST at Risk
Iron Deficiency – Women MOST at Risk
The most common nutritional deficiency in the U.S. is iron deficiency. And, women are at greatest risk for obvious reasons that include monthly cycles, child birth, hormone changes, etc. Without hemoglobin, a protein that helps red blood cells deliver oxygen throughout the body, health cannot be achieved – iron delivers that. When iron is deficient it leads to a disorder called anemia but that condition carries a litany of symptoms that can usually only be medically identified through a ferritin test that measures your body’s iron levels OR a hair tissue mineral analysis (HTMA) through a certified natural health practitioner.
Monthly Menstrual Cycles – women are often anemic due to heavy periods that significantly reduce blood levels; when iron is deficient, the replacement is only about half of the blood loss and the following month the cycle repeats. According to director of gynecology at Mount Sinai in New York City, Jacques Moritz, MD, the monthly period of a woman should only fill a total of two to three tablespoons each month; if you lose more than that, get your ferritin levels checked.
Unexplained Exhaustion and Stamina – being overly tired is often too easily dismissed as just part of modern day stress. Most of us, especially women, are so programmed to living hectic lives being all things to everyone that they easily dismiss symptoms, especially if they’re a single mother. That said, if you’re iron deficient then less oxygen reaches your tissues so your body cannot generate the energy needed. Those who are diagnosed with iron deficiency are often labeled as having “tired blood” because they experience weakness, extreme fatigue/endurance, irritability, brain-fog and often muscle weakness.
Colorless Complexion – hemoglobin is responsible for the red color in your blood and that rosy hue/glow to your complexion, regardless of your skin color, because any skin tone can look pale or sickly. This often occurs because low levels of protein suck the color straight from the skin. Those with a light or fair complexion can easily be spotted. However, those with darker complexions may have to look inside their lips, gums, and inside of their bottom eyelids to see if they’re less red/rosy than normal from iron deficiency.
Short-winded – when you’re iron deficient, oxygen levels are reduced and can manifest as shortness of breath while doing ordinary tasks that you normally handle without those symptoms like gently climbing stairs or your morning walk.
Unusual Heart Rhythms – heart irregularities don’t usually show up with mild iron deficiency. That said, when the deficiency is long-standing or you have been diagnosed with a heart condition, an in-depth analysis should be performed by your physician if you experience irregular heartbeats, heart murmurs, enlarged heart or even heart failure. The Texas Heart Institute Journal suggests to get your iron levels checked if you have any heart irregularity because iron deficiency can worse a heart condition.
Restless Leg Syndrome – according to John Hopkins Medical Center, more than 15% of those with restless leg syndrome have been found to also to be victims of iron deficiency and the more deficiency the more symptoms of this syndrome.
Headaches – if no other known known cause is present, consider iron deficiency as a cause of chronic headaches. The brain’s arteries can swell when insufficient oxygen is provided, causing headaches.
Strange Cravings – yes, there is actually a name for strange cravings like those for ice, clay, dirt, chalk, and paper. These cravings are called pica and it’s often caused by an iron deficiency, according to Dr. Berliner of the National Headache Foundation. So, if you begin to have strange cravings, get your iron levels checked.
Anxiety and Panic – yes, life is stressful but when iron deficient it can turn that normal anxiety into panic as the lack of oxygen triggers your sympathetic nervous system like putting the “petal to the metal” and speeding up your responses. In addition, the panic becomes fight-or-flight mode as the iron deficiency persists even when you keep thinking, “I have no reasons for this unsettling panic.”
Vegetarian Syndrome – you may believe that all iron is the same, not so quick! Your body best absorbs heme iron, which is derived from meat, poultry and fish at a rate of three or more times more efficiently than non-heme iron derived from plants. Yes, vegetarians can get enough iron but it requires very careful meal planning and adherence. A good way to get enough good iron is to eat dark leafy greens, whole grains, and legumes that are rich in iron and then consume them along with vitamin C-rich foods like peppers, berries and broccoli that help boost absorption.
Hypothyroid Syndrome – low thyroid function is unfortunately fast becoming the “norm.” When the body is iron deficient, it slows the thyroid function and blocks its metabolism-boosting effects. If you notice unusually low energy levels, weight gain and inability to lose it in spite of healthy eating and exercise, low body temperature and increased sensitivity to cold, have your iron levels checked and also do the iodine absorption test to see how deficient you really are in supporting thyroid function. To download instructions for the iodine patch test you do at home go to www.gloriagilbere.com and look for “Downloadable Forms” in the tool bar.
Pregnancy – according to Dr. Moritz, if you’re pregnant (especially with multiples), have pregnancies close together, regularly vomit from morning sickness or lost a substantial amount of blood during delivery, have iron levels checked. Iron doesn’t get the attention in pre-natal nutrition, as does folic acid for instance, but it should, because not only does the mother need to boost iron levels, so does the baby.
Tongue Disorders – iron deficiency can reduce levels of myoglobin, a protein in red blood cells that supports muscle health, and that includes the muscle making up your tongue. As a result, iron deficient people complain of a sore, inflamed, and strangely smooth tongue with little color.
Celiac and Inflammatory Bowel Disorders – because these disorders create challenges in nutrient absorption, additional iron is needed. These disorders cause acute inflammation and damage to the digestive system, be sure to check for iron deficiency.
Hair Loss & Brittle and/or Ridged Nails – iron deficiency, especially when it progresses into full-blown iron deficiency anemia, does cause hair loss. It literally sends your body into survival mode therefore your body channels oxygen to support vital functions as opposed to one like keeping your hair intact and nails healthy.
Getting More Iron – there is no one-size-fits-all for iron supplementation. However, women between ages 19 and 50 need about 18 mg. daily. If pregnant, increase up to 27 mg. with guidance from your physician. If breast-feeding 9 mg. is usually recommended, check with your doctor. Older than age 50, and not menstruating, you usually only need 8 mg. daily – easy to obtain as a single serving of lentils, spinach, beef, nuts, chicken, or chickpeas will provide your daily dose.
Identifying your “Invisible” Metabolic Blueprint
Many of you have either had a hair tissue mineral analysis (HTMA) or know of it…some of you do not. It’s a simple test you do at home and submit to the Institute for the laboratory to analyze nutrient levels to see what is either excessive, deficient or the ratios between one nutrient and other is out-of-balance thereby not allowing proper use in the body. In addition, it’s the best method of identifying toxic heavy metals. If your iron level is out-of-balance and/or you have toxic metals, your anemia will not be resolved by simply taking an iron supplement, the imbalances and toxicity must be corrected. To learn more about HTMA, click the link to download FREE the entire eBook explaining the entire process, scientific references and case histories - Link: Download HTMA Brochure rev. 16
Issue 09.13.17 Nightshade-FREE: Caprese Salads - Two Variations
Nightshade-FREE – Caprese Salads – Two Variations
- ONE – ASPARAGUS PESTO PAPAYA CAPRESE SALAD
10 – 12 oz. (1 bundle) asparagus (smaller = tender)
1 medium red onion, cut in thin large pieces/slices
6 oz. mozzarella balls, halved
2 ripe papayas and/or other fruit in season -- avocado and beets are good partners (small slices or chunks)
3 TB. nightshade-free pesto*
Salt and pepper to taste
Pine nuts to dress salad and for pesto*
Preheat oven to 400 degrees.
On large baking sheet, spread out asparagus, red onion, sliced papaya, add the pesto. Bake for 10-15 minutes (depending on thickness of asparagus), until the asparagus is tender.
Remove from oven and allow to slightly cool. Plate the asparagus, onion, and papaya and top with mozzarella and fresh-cracked pepper and salt. (Optional to sprinkle nuts on top ). Serve!
*Quick Pesto Sauce
2 cups fresh basil leaves, packed (can sub half the basil leaves with baby spinach)
1/2 cup freshly grated Romano or Parmesan-Reggiano cheese (about 2 ounces)
1/2 cup extra virgin olive oil
1/3 cup pine nuts (can sub chopped walnuts or pistachios)
3-5 garlic cloves, minced (about 3-4 teaspoons)
Salt and freshly ground black pepper to taste
- To make the pesto, combine basil, garlic, pine or other nuts and Parmesan in the bowl of a food processor; season with salt and pepper, to taste. With the motor running, add olive oil in a slow stream until emulsified; set aside.
- Store in an airtight container in the refrigerator for up to 1 week.
Dr. G’s KITCHEN NOTES: If you want to make a large batch and freeze the pesto, omit the cheese (it doesn’t freeze well). Line an ice cube tray with plastic wrap, and fill each pocket with the pesto. Freeze and then remove from the ice tray and store in a freezer bag. When you’re ready to use, defrost and add in grated Parmesan or Romano cheese. I make a huge batch when pesto is at its peak and freeze as stated above, it’s a wonderful sauce for so many recipes, experiment with some of your own. One of my favorites is making a quesadilla and using the pesto as dipping sauce.
Basil pesto darkens when exposed to air, so to store, cover tightly with plastic wrap making sure the plastic is touching the top of the pesto and not allowing the pesto to have contact with air. The pesto will stay greener longer that way.
- TWO – Mango Caprese Salad
To pick the perfect mango, squeeze it gently to judge their ripeness. If the mango has a slight give, it's ripe and ready to eat. If it's too firm, let it ripen on the counter for a few days at room temperature…AND…don't judge a mango by its color: The red blush you'll see on some varieties is not an indication of ripeness or quality; it's simply a characteristic of the variety.
3 large, ripe mangos, peeled, pitted and sliced
8 oz. fresh mozzarella cheese, sliced
3 TB. freshly squeezed lemon or lime juice
3 TB. extra virgin olive oil
Pink Himalayan sea salt and freshly ground pepper to taste
Snipped fresh basil for garnish
Pesto* to drizzle on top as desired
Crusty toasted baguette slices (optional)
Romaine lettuce or spring mix for bed of salad
Place mango slices on baking sheet lined with parchment paper in oven as indicated in the recipe above for papaya. Remove from oven and let cool then place sliced mango on a platter, alternating with slices of mozzarella. Drizzle with lemon juice and oil and season with salt and pepper. Sprinkle with pesto sauce and serve with gluten-free crackers, bread or baguette slices.
Alternative Balsamic Reduction Sauce
1 cup dark balsamic vinegar (can use flavored balsamic like mango, strawberry, etc.)
1/4 cup honey or Lakanto Natural Sweetener
1 slice of fruit used in salad like mango or papaya.
If using fruit, blend until smooth with balsamic vinegar in blender and add the sweetener.
Stir balsamic vinegar mixture in a small saucepan and place over high heat – stir consistently to avoid sticking and burning. Bring to a boil, reduce heat to low, and simmer until the vinegar mixture has reduced to 1/3 cup, about 10 minutes. Set the balsamic reduction aside to cool then drizzle over salad. NOTE: I like to make the sauce the night before, refrigerate then drizzle on the salad the next day after bringing sauce to room temperature.
09.08.17 WINE...In Moderation, Proven Health-Enhancing
I'm often asked if wine is good for our health and, if so, how much, how often and what kind. You Asked...here is the research...
- A healthy serving for men = one to two drinks daily (4 oz. each), maximum;
- A healthy serving for women = one daily (4 oz. each);
Reported Health Benefits…
1. Red wine can increase good cholesterol and decrease bad cholesterol.
If you need to get your cholesterol levels under control, a glass or two of red wine a day may be able to help. Red wine contains resveratrol, a polyphenol naturally found in grapes that has been shown to lower LDL cholesterol (also known as “bad” cholesterol). Oxidized LDL particles are known to play a key role in the formation of arterial plaques and the development of atherosclerosis.
AND...Drinking the recommended quantity of red wine per day can also increase “good” HDL cholesterol. In a study of 45 postmenopausal women with high cholesterol, participants saw an 8 percent decrease in LDL cholesterol and a 17 percent increase in HDL cholesterol after drinking red wine a day for six weeks.
- Red wine can lower your risk of heart disease.
In addition to lowering HDL cholesterol, moderate alcohol consumption of red wine can reduce your heart disease risk by 30% by inhibiting blood clotting and decreasing inflammation. The polyphenols in red wine can also help decrease blood pressure, reduce lipid oxidation, activate cell proteins, and enhance the ability of blood vessels to relax and dilate.
- Wine has been shown to be safe for—and beneficial to—diabetics.
A recent study measured the blood sugar levels of more than 200 people living with type 2 diabetes. The subjects drank either wine or mineral water daily with a dinner based on the Mediterranean diet. For those who metabolize alcohol slowly, the participants who drank red or white wine saw beneficial effects on blood sugar compared to those who drank mineral water. They also experienced a significant reduction in fasting plasma glucose and an improved measure of insulin resistance.
- Wine can protect your brain from the effects of Alzheimer’s disease and dementia.
Various studies over the years have shown significant reductions in Alzheimer’s disease, cognitive function, and dementia in those who moderately consume red wine.
For example, a research team at the David Geffen School of Medicine at the University of California in Los Angeles conducted a pilot study with men and women, ages 66 to 82, who had experienced mild cognitive decline for at least six months but who had not been diagnosed with AD or another type of dementia. Half of the participants were given a daily dose of a placebo—an inactive substance, often in the form of a pill, that looks like but isn’t actually medicine. The other half of the study’s participants took a daily dose of freeze-dried grape powder equivalent to one-and-a-half glasses of wine.
After conducting various neurological tests, researchers found that the group that consumed the grape powder experienced no significant decline. In the case of the group taking placebos, the regions of the brain that typically decline when a person experiences the early stages of dementia actually did become less active.
- Red wine can lower your rate of depression.
While depression has a significant link to heavy alcohol consumption, moderate amounts of red wine have been shown to have the opposite effect. According to a Spanish study, a group of men and women between the ages of 50 and 80 who consumed moderate amounts of red wine had significantly lower rates of depression than those who didn’t drink any alcohol. Again, the positive effects involve resveratrol, which can have an anti-inflammatory effect on the brain. AND, keep in mind that the health-enhancing benefits are at the recommended daily doses, not more than.
- Red wine and vision.
A study conducted in Iceland found those who consume wine in recommended amounts are 43% less likely to develop cataracts, again, the healthy effects are attributed to resveratrol.
Additional Healthy Sips…
- Is Red the Only Healthy Wine?
We know from medical research about the effects of red wine on our health, but is wine healthy if it’s of another variety? And what about champagne? Worry not—other types of wine can be good for you too. For example, while red wine is still the top choice for heart health, white wine has been shown to have similar effects on cholesterol levels, according to the European Society of Cardiology.
A separate study published in the Annals of Internal Medicines showed the results of a study conducted in Israel where 224 participants with diabetes were asked to drink either white wine, red wine, or mineral water with dinner every day for two years. Some of the participants in the groups that drank red wine and white wine showed similar improved glucose control tests.
Rosé wines contain significant amounts of resveratrol, depending on how they’re produced, and champagne and sparkling wine contain high levels of polyphenols that can benefit your heart and brain, but with fewer calories than wine. But if you want to be sure that you’re getting maximum amount of benefits that grapes naturally have to offer, it’s best to stick with red wine.
- Don’t like the taste or the possible effects of alcohol? According to the AHA, some polyphenols can also be found in grapes and red grape juice, so consult your nutritionally-aware health professional to find a suitable alternative.
- Keep in mind that the wine, any variety, should be grown organically and without added sulfites. All wine contains naturally-occurring sulfites but those are from nature so they do not have negative effects upon our health. If you get headaches/migraines from wine, it’s the added sulfites that are the underlying cause as sulfites cause inflammation and thus that feeling that your head will explode!
Organic = the way the grapes are grown without chemicals
No Sulfites Added (NSA) = no chemical additives. Sulfites are added for a longer shelf-life so the wine doesn’t become cloudy, however, it's a chemical we know has health-depleting effects
Issue 08.18.17 FREE eBook Complete Rejuvenation DETOX Protocols & Recipes
I’ve been teaching Wholistic Rejuvenation DETOX online programs for several years now. This year our format will be a bit different. I’m offering you my best-selling book (value $16.95) at NO CHARGE. It details the protocols for initial 90-day detoxification program, recipes and a maintenance schedule as well.
The basics of this new program include:
- eBook, full-color 73 pages along with recipes, “Rejuvenation DETOX” – Age without Feeling our Looking Old, Wholistically;
- ONE initial email to provide you with individualized support to begin the program. I will reply ONLY when this code is in the subject line: Guidance 08017. This is only for initial support for the detox program to gather what you need for specific health conditions or questions about the products used in the protocol…it is not in place of a client consultation. If you have specific health disorders and choose to become a patient, use this U.S. phone number (208.265.8555) to ask for a phone consultation worldwide (I place the call) and to schedule your appointment.
- ONE final email if you're following the DETOX protocol at no charge to assist you in proceeding to your individualized maintenance program. The program is 90-days so this email would be 90-120 days AFTER you begin. Place this code in the subject line: Final 08017.
- 15-Minute Non-Client/Patient Telephone Consultation (I call you in 19 countries)…$35. Includes questions and guidance to continue Rejuvenation Protocols after your initial Detox program. If you then decide to have me further guide you as a new client for 90-days including 3 follow-up emails or phone consultation, to identify the underlying causes of your disorder (s) rather than continue to deal with symptom-care, the fee for this mini-consult will be deducted from the new client fee of $240. Which now includes the laboratory Hair Tissue Mineral Analysis (value $149.) that I will interpret during our first new client/patient consult of one-hour. You need to complete all the new client forms from my website and submit online then call the Institute at (888) 352.8175 to schedule a time and make financial arrangements. Appointment phone line available Mon. - Thursday 8: to 2: PACIFIC TIME.
This offer valid through September 2017 ONLY.
Download BodyBurden_R3_2017_ebook to download your FREE copy of “Rejuvenation DETOX”.
RECIPE 8.9.17 Crustless QuiStrata
Okay, before you think this doctor’s cheese has slipped off her emotional cracker, the name for this recipe came from combining two of my favorite recipes – Quiche and Strata. Sometimes the old tried and true recipes and names just don’t work when we’re creating healthy nightshade-free options in our test kitchens, there you have it…it’s not misspelled, it’s intentional!
It’s summer, the last thing I choose to do is turn on the oven or stove and heat-up my kitchen and my home. One of the cooking appliances I would not want to be without is my large convection toaster oven!
This healthy, easy, tasty and satisfying one-dish meal is good anytime, don’t delegate it to simply breakfast – this is a life-saver since I’m not fond of baking because my passion is cooking, the baker in me is just now slowly developing.
I use whatever greens* I have on hand like chopped spinach, chard, broccoli, zucchini or yellow squash like crookneck.
Serve it with a side of fruit and, if you choose, something sweet like preferably gluten-free muffins or scones.
6 large eggs (make sure to test according to my “egg freshness test” (the link is: Download EggFreshnessTest rev '17 )
¾ cup half and half, whole milk or milk alternative like almond or coconut
2 cups shredded Gruyere, Goat or Sheep cheese
½ tsp. salt or to taste
1 TB. Braggs Aminos (or to taste)
1 TB. dried or fresh finely chopped basil
8 slices bacon (non-cured no nitrates added) cooked and crumbled – you can use turkey bacon or a nightshade-free chicken sausage sliced thin and fried in coconut oil
¼ cup sliced green onions
1 yellow Spanish onion finely chopped
2 cloves garlic, finely minced
* Greens all finely chopped or cut into small pieces: Spinach, broccoli, chard, zucchini, yellow squash, etc.
** Topping Options – thin slices avocado, slices of black or green olives (be sure they don’t contain the nightshade pimento), dash of crème fraiche if you can have dairy and/or shredded cheese. Get creative, presentation has so much to do with cooking, top with a sprig of rosemary or your favorite herb.
Preheat oven to 375 degrees F. Combine eggs and half & half (or milk alternative) in a medium bowl; whisk until well blended. Add the cheese, salt, chopped vegetables, basil; mix and set aside.
In a skillet, fry the bacon or sausage; remove from the pan on paper towels and allow to drain and cool. Crumble the bacon or slice sausage into thin pieces and set aside. In the same pan, drain excess grease, leaving 2 TB; sauté onions and garlic for 1-2 minutes.
Add the bacon/sausage and onion mixture to egg mixture; gently mix together. Spray a 9-inch pie plate with organic coconut oil cooking spray. Pour mixture into pie plate or baking dish.
Bake for 30 minutes or until egg mixture is set. Let stand 10 minutes before serving.