Whole Food Diet Linked to Decreased Anxiety and Depression

One of the mainstays of any naturopathic treatment plan is dietary advice. Though the details may vary, every treatment plan will likely include instruction to pursue a whole foods diet, including fruits, vegetables, whole grains, nuts and seeds, beans and legumes and naturally fed meats and sustainable fishes for those who choose them. The health benefits include decreased inflammation, healthier cholesterol levels, better digestion, fewer allergies and many others.

Due to the modern Western medical paradigm, even such a simple, common sense intervention as eating food as nature is under study. One such study recently published online in the American Journal of Psychiatry focused on the effect of a whole food diet on mental health. Researchers concluded that “a traditional or whole diet … may help prevent mental illness — specifically, depression and anxiety. Conversely, a Western diet high in refined or processed foods and saturated fats may increase the risk of depression...” This study, conducted at the University of Melbourne in Australia, is unique in linking whole diets to mental health outcomes.

One issue raised by this study is the availability of high quality meat in the United States. Most commercial beef in the U.S. is raised in confined animal feeding operations (CAFOs) and are fed a corn based diet, resulting in a different fatty acid profile than cattle raised on their natural diet of grass. Corn fed beef is higher in saturated fats and omega-6 fatty acids; whereas grass fed beef contains higher levels of omega-3 fatty acids and may be a “good proportion of individuals’ dietary intake” according to Dr. Jacka, author of the study.

Grass fed beef is available in the U.S. In the Portland metro area, grass fed beef is consistently available directly thru ranchers and CSAs and from New Seasons Market and other markets. Be sure to look for 100% grass fed beef – cattle are often “finished” on feedlots for 9-12 weeks, but it only takes 6 weeks to affect the fatty acid profile.

Further reading: Omnivore’s Dilemma by Michael Pollens

Garlic is Not Just For Repelling Vampires

I just read a great article in the New York Times confirming what my grandfather told me 30 years ago that GARLIC will repel colds and flu's. I'd rather smell of GARLIC than have a long lasting flu infection. GARLIC'S component allicin plays a role in fighting bacterial and viral infections. The first recordings of GARLIC used medicinally dated back 5000 years in Southwest Siberia. Hipocrates (460 BCE) used garlic for a variety of infections and intestinal disorders. There are many other uses medicinally for GARLIC - lowering serum cholesterol and triglycerides (Arun Bordia, MD Cardiologist) assists the body in dissolving clots and reduces high blood pressure. Amazingly interferes with the transformation of normal cells into cancer cells (Lau MD, PhD - microbiologist).

Dosing the amazing bulb: one clove a day keeps the doctor away. Fresh, local and organic is always the best. Break one clove away from the bulb and crush it which releases the peel and activates the healing properties (the enzyme allinase comes in contact with alliin which converts to allicin which converts further to diallydisulphide the antibacterial sulfur fragrant compound). Then chop, dice or squeeze the whole herb. Add GARLIC to eggs in the morning, salads at lunch , soups at dinner it can be eaten any time of day. GARLIC comes in many usable forms, raw cloves, dried powder, oil extract, capsules, tincture, juice (1/2 teaspoon thinned with water up to three times daily (Lust) and syrups. Recipe for the H1N1 epidemic:

Dr. Ziment's Garlic Chicken Soup for Colds and Coughs
1 quart homemade chicken broth
1 garlic head (15 cloves) peeled
5 parsley sprigs, minced
6 cilantro sprigs, minced
1 teaspoon lemon pepper
1 teaspoon minced fresh mint leaves
1 teaspoon dried basil, crushed or 1 tablespoon chopped fresh
1 teaspoon curry powder
hot red pepper flakes to taste, sliced carrots, bay leaves (optional)
Place all ingredients in a pan without a lid. Bring to a boil, then simmer 30 minutes
Strain soup blend up the solids to a puree and return to the soup
Sever hot be sure to inhale the aroma during preparation (lung hydrotherapy)
just don't cough into and don't forget to wash your hands!

All About Eggs

From Mother Earth News (Oct-Nov 2007)

Eggs from pasture raised hens (compared to USDA data for commercial eggs):

• 1/3 less cholesterol
• 1/4 less saturated fat
• 2/3 more Vitamin A
• 2x more omega-3 fatty acids
• 3x more vitamin E
• 7x more beta carotene

Another important distinction is that for most people, eating a moderate amount of eggs in the diet does not have a large impact on their blood cholesterol levels. In fact, eggs may be a healthy source for essential fatty acids (commonly called Omega-3's) as shown above. Most of the cholesterol circulating in our bodies is actually produced in the liver and not absorbed into our blood stream from our diets. However, our diets do have a strong impact on our cholesterol level. The culprits, such as sugar and saturated fat, act through hormonal mediators to stimulate the liver's production and distribution of cholesterol.