Holistic Shine Health Coach

08/08/2021

Today’s Health Note: My journey to heal osteoporosis

I was officially diagnosed with osteoporosis last year. Most of the petite people with smaller bones eventually will have osteoporosis and I am not an exception. I have tried to eat right and exercise, but apparently it has not helped. Doctors believe that when women reach menopause, and stop producing sufficient amounts of estrogen, an anabolic hormone, they have less bone building (osteoblast) and more bone losing (osteoclasts) activities.

I have read few books and have made some more changes in my daily routines. I am hoping that my next Dexa Scan will show improvement. These changes included,
-my exercise routine,
-my state of mind (stress control),
-my dietary supplements, and -my diet.

I will go through these and will point out my challenges. I hope these notes will help those of you that are struggling with bone loss to improve your bones. Stronger bones means less falls, and less falls means longevity and heathy living.

06/25/2021

After 3 years, I will be providing health information focused on how to cure osteoporosis naturally here.

11/18/2018

Today’s Heath Note:

By Michael Greger

How to Choose and Cook Sweet Potatoes

Thanksgiving is almost here and sweet potatoes will be served. When choosing, and cooking sweet potatoes, keep following in mind.

The intensity of the yellow or orange flesh color of the sweet potato is directly correlated to its nutritional content. So, the more intense, the better.

What’s the best way to cook sweet potatoes? Boiling may actually best retain the antioxidant power of sweet potatoes, compared to roasting and steaming. If you compare baking to boiling, microscopically, boiling helps thin out the cell walls and gelatinize the starch, which may enhance the bioavailability of nutrients, while at the same time the glycemic index of boiled sweet potatoes was found to be only about half that of baking or roasting. So, boiled gives one less of a blood sugar spike.
Make sure to keep the skin on, though.

The peel of a sweet potato has nearly ten times the antioxidant power as the flesh—an antioxidant capacity comparable to that of blueberries, though it really takes a hit when baked, wiping out over two-thirds, whereas microwaving or boiling was comparatively much gentler. The same with the rest of the sweet potato. Baking can cause an 80% drop in vitamin A levels—twice as much as boiling. So, from a nutritional standpoint, boiling rather than baking can be recommended for sweet potato cooking.

07/21/2018

Very interesting. What you eat determines your gut microbiome that may have a role in developing MS.

Molecules produced from the breakdown of food by gut bacteria have been shown for the first time to directly affect cells in the central nervous system.

10/26/2017

Today's Health Note:

Kratom

We all know that people are dying from op**te addiction everyday in US. It is not a brainer to know that opioids are addictive, but I never understood why doctors are prescribing it? And it is legal to have it through prescription. Kratom is a plant that has been used through centuries to recover from this addiction, however, it is banned in more that 6 states in the US. It is a plant and can't be patented so big Pharma can't make big profit off of it. No company want to invest money for these kinds of cures, because not much profit in them.

Don't you think that government should invest in these medicinal plants to help us?

Now our president is announcing his war on opioids, but not as national emergency that actually there would be money to take action. He is announcing it as public health emergency and we know that there is no money budgeted for it and It has to go to congress for a budget to be approved.

What say you?

10/19/2017

Today's Cooking Note:

Cooking Stew or Khoresh Meat.

Khoresh is a Persian term for cooking any meat dishes that will go over cooked rice. Persian cuisine has variety of them. When cooking meat, I remember my mom used to sauté onions and then would roll the washed small pieces of meat (khoresh meat) in the sauté onions, then would lower the heat and let meat cook in its own juices. This process takes time and for years I did not do it. Till lately when I read in an article that when we do follow that process, firstly we are siring the meat so it will be more juicy when it is cooked, and secondly meat will keep more of its nutrients. There is always a wisdom in how things were done in past when we did not have fancy cuts or tenderizers.

Today I am making Eggplant Khoresh, one of my sister's favorite. It is a process, but I am enjoying making it. Jon is being introduced to more Persian Cuisine. It took me more than three years to get here.

10/16/2017

Today's Health Note:

Micro Nutrient Analysis

For those that are interest in Spectra Cell micro nutrient analysis, I have some news. Apparently as a nutritionist I have been added to their data base of providers. The only thing I can't do is filing for insurance. The price for all nutrients plus antioxidants and immune panel is $290 without insurance. It is $190 with insurance, but don't forget that you have to pay the copay twice. I can order the test for you if you won't use your insurance.

Most of primary care providers won't order it because they are not nutritionist and may not know how to interpret the results.

This is a not for profit site. If you are interested, contact me, and I can order it for you. The test usually gives the recommendation on what to take as supplement. If you need more help in designing your supplement, there maybe a minimal charge.

10/12/2017

Today's Health Note:

Story of Bone Building

I am a petite person and have been dealing with osteopenia for as long as I know. Also my nails are terrible. My vitamin D is high, calcium is high, my PTH (para thyroid Hormone) is fine. To dig more into this problem I did a test through Spectra Cell Lab for nutrient deficiencies. The test costed me $190 plus two dr visits $35 each copay. The results showed that I am deficient in Vitamin D3, K2, and Se. Actually I have been taking all the above, but apparently not enough. I am high in vitamin D which the form that circulate in blood, but deficient in D3 which is the active form. Calcium is high but apparently is not depositing in bones to make bones. Calling another experts, she says, I need Boron, and Silica as well as selenium, K2, calcium, phosphorus (plenty in food), and zinc.

BTW, I am borderline for B12 ( possibly I don't eat enough red meat), chromium, and copper. Go figure! I have been eating plenty of vegetables, and I thought I am ok. Note that estrogen suppose to help bone building, but after menopause women don't have enough estrogen, if any.

What surprised me, on a regular blood test I am as healthy as one can be.

Long story short, I have ordered BioSil, plus a bone building supplement that has all those fancy things, and sublingual vitaminB12. As we age, we lose the capacity to absorb B12, oral B12 going to stomach will not absorb as efficiently, injection or sublingual are better options.

Now you know. After 6 months I will do another test to see if I am doing it right.

09/11/2017

Today's Health Note:

It has been about two months that I am eating whole food mostly plants based diet. I have been eating fish and other sea foods. I might add that even before this, I used to eat very little chicken or beef.

Not eating beef and chicken, I have felt a bit more tired than my usual, less energetic, and have not lost weight. However, I have felt less full all the time. Craved more sweets, as I never did before. I was a bit worried about my vitamin B 12, as red meat is the best source of it.

I felt very challenged about having my complete protein, as I needed to mix different beans and lintels. Note that animal protein is a very complete protein in one food.

What is the next step?

People are different and may require variety of food combination. I feel I will keep my generally whole food plant base diet, but I will eat red meat sparingly. Red meat, because of Iron and B12. Chicken maybe a complete quality protein, but it does not have much of those two, Iron and vitamin B12.

08/19/2017

Today's Health Note:

Although these days I eat mostly vegetarian, I have kept eggs, fish, and most importantly bones as bone broth in my diet.

Benefits of Bone Broth

1-Joint health
-Bone broth contains tons of collagen, the protein that makes up bones, tendons, ligaments and other flexible tissues.
-Bone broth contains other proteins like gelatin, proline and glycine.
-Contains lots of Glycosaminoglycans (GAGs), including glucosamine, that are commonly taken as supplements to reduce joint pain and inflammation

Digestion
-The glycine and glutamine - both amino acids found in large quantities in bone broth help maintain the integrity of the intestinal wall, preventing leaky gut.
-The collagen found in bone broth helps improve digestion by ensuring that the stomach lining is healthy.

Skin
In the same way that bones are comprised of proteins, so is your skin. Skin loses elasticity and hair becomes brittle when nutrient deficient. One of the single best ways to restore luster to skin and hair is to consume collagen. Consuming collagen-rich bone broth can increase connective tissue, reduce cellulite and tighten your skin.

Detoxification
-The glycine found in bone broth supports the liver in one of its primary duties: to collect, compound, and orchestrate removal from the body. Glycine also helps the body to reduce oxidative stress by producing antioxidants.
-Contains minerals like magnesium, potassium and calcium from bone breakdown.

08/10/2017

When traveling, it is very hard to keep track of your diet. So far for the last 4-5 weeks I have been eating whole food, 90% plant based. Things that I have learned so far being mostly on vegetarian diet is, I am always hungry, but never starving. I also crave sweets. Normally I don't crave sweets. My portions are big on mostly plant diet, but I never feel full or bloated.

I am back home, and I made my nutritious meal made of spinach, kale, red cabbage, carrots, celery, tomatoes, cucumbers, radishes, mushrooms, cilantro, and apples, corn, kidney, pinto, and black beans. All organic. Dressing is apple cider vinegar and extra virgin olive oil, black pepper, salt and turmeric. It tastes really good.

07/31/2017

Another vegetarian dish. Pink lentils with onion, garlic, tomatoes, and cilantro and spices.

07/30/2017

Dinner is served.

07/29/2017

Today's Heath Note:

I revisited Forks Over Knives movie few weeks ago and few more related movies. I felt strongly to reduce my meat intake and as of last Monday I am meat free. The challenge is to find combination of things that you like. Meat is basically a complete protein with balanced amino acids. Combination of grains, legumes, nuts, and vegetables will also give you a complete protein. However, you should mix different plant sources.

So far the only thing that I have noticed is That I am feeling much lighter, and I am not as hungry as before. Maybe my food is more balanced? I am planning to eat eggs, and yogurt too for now.

Breakfast is made of old fashioned oats, fruits and nuts with cashew milk.

Lunch is mix of kale, lettuce, spinach, avocado, red bell pepper, mushrooms, radishes, black beans, garbanzo beans, barley, with vinegar and oil.

Dinner is a lentils dish, with potatoes Indian style, over rice.

07/21/2017

Today's Health Note

I am reading an interesting book "Why We Get Fat" by Gary Taubes. We don't get fat because we eat more than we need, we eat more because we are getting fat. This can happen because of our energy metabolism system in the body is broken down. It could be hormone imbalance, enzyme imbalance or just nutrient imbalance in our diet or body.

04/13/2017

Today's Health Note:

I have been traveling and have been under stress (a good one). I feel my body is more acidic because my diet did not have much greens that make body more alkali. When body is acidic, your immune goes down and you get sick easily. To overcome acidic body this is my lunch, arugula, romain lettuce, green apples, blackberries, strawberries, and few seeds and coconut flakes. I should avoid meats, grains, and foods high in arginine.

02/13/2017

Today's Health Note:

I have a short story to share. For privacy purposes I will not mention the real name.

About 2.5 years ago I met this friend. He hardly could walk faster than 18-20 minute mile, had short of breath, could not tie his shoes sitting down, could not get up from sitting position to standing position without holding his hand to something. He did not have sense of smell or taste. He had high blood pressure and his Hb A1C was 6.1, pre-diabetic and he was extremely forgetful. He could not remember anything. Other than that, he was a healthy individual.

Checking on his diet, he was eating all kinds of processed meat with nitrite and nitrate, processed foods full of MSG, and other preservatives. Bunch of carbs that elevated his blood sugar. The only good thing about his eating was he cooked his food most of the time and did not eat much fast food.

After 2.5 years and listening to half of my advices, and many fights over his eating habits, he has changed to the good. I want to emphasis here that he only listens to half of my advices. He watches his processed meat not to have nitrites and nitrate, check for sugars in products, avoided HFCS, and other taste enhancers like MSG, ate more vegetable and fresh foods, ate healthier oils like coconut and olive, watched his carbs. Now he has lower blood pressure, his Hb A1C is 5.8, he runs, walks fast, ties his shoe laces sitting, stands up without holding his hands to anything, and most importantly he smells my perfume, tastes the food, and remembers things that I can't remember. Amazing progress! But it takes time and sometimes we have no patiences waiting on the results. And remember, he only listened to half of my advices. I did not push, because I wanted it to be in a way that he can follow.

FOOD REALY MATTERS!