Dr. Anders Nerman, N.D. Naturopathic Doctor in Israel
To Book an Appointment: 054-427-8667
or email drnermannd@gmail.com
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Spice Rack as Medicine Cabinet:  Discover the Wondrous Health Benefits of the Common Spices in Your Home. 

3/22/2016

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(Note this Blog Article will be featured on chefzissierecipes.com)

People rarely realize that they have 2 medicine cabinets - one in their bathroom and one in their kitchen. It may come as a surprise but most everything we have in our pantry can be used as medicine.  As a Naturopathic Doctor with practices in both Jerusalem and Tel Aviv my patients are always shocked when I prescribe treatments made from common foods or spices found in their own spice racks! Below I present the main medicinal uses of foods and spices you have in your kitchen and the top health benefits to be found in each. You don’t have to go farther than the kitchen to find a remedy to many of the common health problems today!

​Pink Himalayan Salt:
Pink Himalayan salt comes from 200 million years old crystallized sea salt beds. It is by far the purest salt available on earth --- free of toxins or pollutants. These salt beds were protected from pollution for millennia---covered in snow and ice.  The salt most people use (white table salt) is made from Sodium Chloride and depending on the country you live in contains the addition of Iodide.  This common table salt is made industrially and is chemically stripped of trace elements. Pink Himalayan salt however contains at least 84 naturally occurring trace elements in their natural form, including calcium, magnesium and potassium. These minerals are needed by the body to promote a healthy balance of minerals which replenishes your supply of electrolytes. (Note however that this salt does not supply iodide, a necessary nutrient.) Pink Himalayan salt also wins out to Sea salt as a healthier choice as the oceans today are becoming increasingly more toxic and we are getting some of that in the sea salt. You also are not likely be getting sea salt in raw sea salt form – as around 89% of all the sea salt producers now refine their salt which means that it is also being stripped of it of trace minerals. Thus, Pink Himalayan salt is the healthiest choice. 

Peppercorns:
The medicinal use of pepper is mainly to stimulate digestion. The volatile oil in it allows for normal digestive functioning. That is why it is often added to teas to that aid digestion. Use pepper to improve sluggish digestion and to stimulate appetite.  Pepper also clears mucous from the digestive tract (as well as the respiratory system) and is thus helpful in chronic inflammatory conditions. Traditionally, pepper has been considered to be an aphrodisiac and a valuable treatment for impotence. One thing to know about pepper is that helps make the digestive tract more permeable so that hard to absorb nutrients are better absorbed - that is one reasons why you often find it combined with turmeric in supplement formulas.
 
Garlic powder:
Garlic powder is different from raw garlic – the oils degrade as it dries and ages and leave more stable, water-soluble compounds. These are mostly antioxidant in nature. It is these antioxidants that have been found in recent research to give garlic the ability to prevent cancer, lowering blood pressure, protect the heart, and provide immunity and stroke prevention. Garlic powder possesses potent cardiovascular properties, lowering serum cholesterol and increasing high-density lipoprotein levels (the good kind of cholesterol). Garlic has also been shown to decrease blood pressure, particularly diastolic. It also has a blood thinning effect and has been show to prevent strokes.

Dried Thyme:
It has been said that “Thyme is to the lungs what peppermint is to the stomach and intestinal tract.” Thyme is one of the best remedies for dry and or spastic coughs. It helps relax the respiratory muscles while at the same time enabling the stimulation necessary to remove the phlegm from the chest. It has antiseptic and antibacterial actions making it useful in treatment of bacterial chest infections. It is easy enough to use as a remedy by making a tea out of the dried plant leaves.
 
Turmeric Powder:
Turmeric powder is one of the world’s most medicinal spices. Research keeps enlightening us about it’s varied health benefits. It has known anticancer properties and is especially useful in treatment of inflammation in the body. It is useful in any condition where there is chronic inflammation. I have used it in my practice to treat irritable bowel, arthritis, sport injuries and anything where there is chronic inflammation.  Most of the studies on this herb use turmeric extracts that contain mostly the active ingredient curcumim used in high doses. It would be very difficult to reach these levels just by using the turmeric spice in food - however I do believe that some benefits of eating it on a regular basis can still be had - especially it’s ability to work as an antioxidant. But if you do want experience the full effects, then you need to take a supplement. Tumeric as also poorly absorbed into the bloodstream. It helps to consume black pepper with it to enhance the absorption of curcumin.
 
Cardamon:
Before Cardamon was used as a popular spice it was used as a medicine. It has been used traditionally as a powerful aphrodisiac. In both early and modern medicine, cardamom is believed to have mood-elevating properties. Research has shown it to be cancer preventive and heart protective, and apparently it can improve blood circulation. It’s been used to treat dental diseases and gastrointestinal disorders. Nutritionally, it has one of the highest manganese content of any food and is high in fiber and iron.
 
Curry powder:
Curry is a blend of spices used in Indian cuisine. Some of the most common ingredients in curry include turmeric, cinnamon, fenugreek, coriander and ginger. Mustard seed, cardamom and cayenne pepper are also also included in some curry spice mixtures. Many of these ingredients provide health benefits as we have already discussed in this article. One of the constituent spices --- fenugreek has been shown in studies to lower cholesterol and reduced the occurrence of cholesterol based gallstones.

Sumac:
The sumac bush, native to the Middle East, produces a red berry, which is dried and ground into coarse powder and used as a lemony tasting spice. Sumac has exceptionally high antioxidant properties, and Sumac is now being touted by some as the next super food. Antioxidants counteract or neutralize free radicals and their destructive effects on the body. Sumac has also been shown in research to have a number of health including enabling better blood sugar control, reduced cholesterol levels and better overall cardiovascular health. 
 
Garam Masala:
A common addition to most north Indian dishes, Garam Masala is a combination of cardamom, cloves, cinnamon and cumin. Each of these constituents are medicine in their own rights as we have mentioned. However it is actually an ancient remedy on it’s own as a mixture. Infact, according to Ayurvedic medicine Garam Masala brings all the six rasas (tastes) into a dish to create a balanced dish considered to be easier to digest.  Therefore used on food it is a very good remedy to improve sluggish digestion and to improve ones own metabolism.
 
Paprika:
Paprika has shown antibacterial properties and has been shown to help naturally control bacteria such as Salmonella and E. coli in the stomach --slowing down their growth. Paprika contains a very important chemical compound called Capsaicin. Capsaicin also has anti-inflammatory properties, which can help ease arthritis and joint pain. Capsaicin is an effective pain reliever when it is applied externally. I use capsaicin cream to treat shingles and post herpetic neuralgia in my Naturopathic clinic in Jerusalem. Paprika is also high in antioxidants because it is rich in vitamins A and E. It is also rich in Vitamin C. Paprika also stimulates the cardiovascular system and improves blood circulation and blood pressure.
 
Zaatar:
Zaatar is a mixture of dried thyme, sumac, marjoram, oregano, sesame seeds, and salt, and is found throughout the Middle East. It can be sprinkled over bread, olive oil, yogurt or even chicken to give it a wonderful taste boost. It has much historical use in medicine -- being was used in the Mediterranean as early as the 12th century. Medieval Rabbi and Physician Moses Maimonides prescribed it to his patients for it’s health benefits. There is not a lot of research on zaatar as a medicine but many of its constituents already mentioned in this article namely sumac, thyme, and oregano are all chock full health benefits -  being especially rich in antioxidents.

Cilantro:
Traditionally Coriander (aka cilantro) was used in medicine to sooth stomachs. Cilantro is now most noted for its use as a natural chelator (extractor) of heavy metals from the body. Cilantro has been found to suppress lead accumulation in rats, suggesting cilantro may combat lead and other heavy metal toxicity. Because of it’s chelation abilities, it is used today as a natural water purifier. The heavy metal chelation factors of cilantro have led to its recent use in many detoxification supplement products. I often prescribe patients I believe to be suffering from heavy metal issues to eat it on a regular basis.
 
Basil:
Basil contains a chemical called Eugenol which has been shown to have anti-inflammatory properties. It works by blocking the enzyme cycloxygenase (COX). The COX enzyme effects inflammatory reactions inside the human body.  Basil can be an important remedy for symptomatic relief in individuals with inflammatory health problems like osteoarthritis, rheumatoid arthritis, and inflammatory bowel conditions. Basil could also be benefit the long-term health of the eyes since it is rich in eye protective vitamins - Lutein and Zeaxanthin, and Vitamin A.

Dill:
Dill is best known for its use in digestion -  and can be a good remedy for reducing excessive gas. It is a herb with what is called “carminative action” meaning that they ease and regulate the movement digestive tract. Other carminatives you may be familiar with are mint, chamomile and ginger.

Mint:
Mint contains a chemical called Menthol that has been shown to be both anti-bacterial and anti-parasitic. It also has a significant effect on digestion soothing digestive disturbances and flatulence. It is antispasmotic and can relieve painful stomach cramps. Mint can be used for any and all digestive problem except heartburn (which it usually makes worse). It can be used to slow down nausea and vomiting. It’s cousin, Spearmint, is actually gentler to the stomach than peppermint, useful at relieving colic in children.
 
Rosemary:
Rosemary is a potent medicine that has been used for thousands of years in the Mediterranean. I use it mostly as a circulatory stimulant for the brain and head. It’s oil can be used to re-grow hair in hair loss and dried leaves used as a tea can be used to improve memory and brain function. It can also be used to calm digestion, and stomach upset caused by stress but it may cause problems from someone suffering from Heartburn.
 
Garlic, peeled:
Crushed garlic has been shown to be to be antibacterial, antiviral and antifungal and it inhibits a wide range of pathogens that cause cold and flu symptoms. Finely chopped garlic that has been exposed to the air for 10-20 minutes becomes activated to kill these bacteria and viruses. This can be swallowed 1-2 times/day while sick to kick a cold - especially a chest infection. (Note it can be very hard to swallow if raw - one good way to eliminate the strong scent is to take it mixed in honey). The reason why garlic is one of the best herbs for upper respiratory (chest) infections is because the antibacterial chemical in garlic is excreted out of the body through the lungs thereby acting strongly on bacteria in the lungs. Cooking garlic will remove the antibacterial compounds and make it less effective.

Ginger:
A main use of ginger is to relieve nausea and as a digestive aid. Although best to avoid during the first trimester of pregnancy for safety reasons, some use ginger later in pregnancy for morning sickness. It is a very good remedy for pains and cramps of the intestinal track. Ginger is a warming herb and it can be used when digestion is difficult due to raw, cold or of difficult to digest foods. It can also be used to help speed up recovery from colds with sore throats especially when adding honey and lemon.
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Lemons:
Lemon juice helps flush out unwanted toxins. This is partly because lemons increase the rate of urination in the body.  It is also because lemons contain citric acid that apparently maximizes enzyme function in the liver thereby increasing the livers’ ability to detoxify chemicals and toxins from our body. In my opinion, the main way to use lemon medicinally is as lemon water – take a half a lemon and squeeze it into luke warm water. This is then drunk on an empty stomach before eating anything when one wakes up in the morning to both improve liver function/detoxification in the body and stimulate appetite. Note that excessive use of lemon water can ruin the enamel on your teeth.
 
Limes:
Limejuice contains antioxidants that slow down the buildup of plaque on artery walls.  Limes a special antioxidant that has been shown to have anti-cancer properties. Lime offers a host of vitamins and minerals, including potassium. Potassium is important for maintaining healthy nerve function and normal blood pressure levels.  One interesting use of lime was in the treatment of sickle cell anemia a condition that causes the bone marrow to produce sickle-shaped red blood cells.
 
Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel. For more visit www.drnerman.com or call 972-54-427-8667.
 
Information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem.
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Help Ease Anxiety Naturally During this Very Difficult Time in Israel 

10/15/2015

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This past week and a half has been a very trying and difficult time for all of us living in Israel. Living under the threat of constant terror attacks and the anxiety it has caused us leaves many of us feeling at times both helpless, filled with fear, and emotionally drained. This week my Naturopathic practice in Jerusalem was filled with patients in need of a natural solution to help them cope with the current situation. I am hoping that some of these natural solutions to anxiety may help strengthen and fortify you in this difficult time and in the times to come (may they be peaceful and safe). Here are my natural tips for reducing anxiety and feeling better during these trying times. 

Anti-Anxiety Herbals Teas:
Although the tea bags we buy are not usually not strong enough to have an affect on our bodies, when we use loose leaf tea in higher amounts we can get the medicinal benefits out of the teas – turning them into herbal medicine. Here are some of my favorite teas that work extremely well for anxiety.

Avena Sativa Tea (Oat Tops/Oatstraw): Oats is the one of the best remedies for nourishing the nervous system, especially when a person is under stress. It is particularity good for people whose anxiety comes with exhaustion, insomnia and depressed mood. Take 1-3 teaspoons of dried oat straw tops and steep (covered) for 10-15 minutes. This tea should be drunk 3 times a day.

Chamomile Tea: If fatigue is not your problem but you just really feel wired and tense and are having difficulty sleeping, then chamomile is your tea of choice. Chamomile flowers are one of the most ancient medicinal remedies known to mankind. Even today, Chamomile is still the most widely used relaxing herb in the Western World. The essential oil found in the flowers is the active ingredient inducing relaxation. It has many other medical uses, one of which is to sooth the stomach. There are some safety considerations as chamomile may cause allergic reaction in people sensitive to plants in the Asteraceae family. Take 2-3 teaspoons of Chamomile flower tops in 1 cup of boiling water steeped (covered) for 10min. It can be drunk 3 to 4 times/day.

L-Theanine: This substance, a type of amino acid found in green tea, has in my experience worked well for those suffering from anxiety. It stimulates alpha waves in the brain, which promote a state of waking relaxation. This increase in alpha brain waves allows people to enter a relaxed state without ultimately causing them to fall asleep. Further, it has been shown to increase dopamine, a neurotransmitter that is released by the brain and makes us feel good.
 
Adaptogenic Herbs:
The concept "Adaptogen" was coined in 1947 by the Russian scientist, Lazarev. Adaptogens are considered to be substances that adapt an organism to stress. These substances (mostly herbal medicines) enable people to become better at resisting the effects stressful situations have on the body. They are not well known by the mainstream medical community but have become part of standard treatment in Naturopathic and Botanical/herbal Medicine.  They do not work like anti-anxiety medicine as they do not directly make a person calmer but instead modulate the way that a person handles stress. Some adaptogenic herbs of note include Panax Ginseng, Siberian Ginseng, Rhodiola, and the aruyvedic herbs Holy Basil and Ashwaganda (Withania Somnifera).

Magnesium:  This naturally occurring mineral found in food is extremely important in helping us cope with stress and anxiety. Unfortunately magnesium deficiency is becoming ever more prevalent (about 15% of the population) due the nature of western diets. People today generally eat limited magnesium rich foods like nuts, greens, seaweed and beans and instead choose processed foods stripped of magnesium during processing. What’s worse, coffee drinking limits magnesium absorption in the gut.  As well, studies have found that stress depletes magnesium stores in the body. There have been a few studies showing that magnesium helps with anxiety.  I personally have found it to be very effective in treating anxiety especially if a patients blood tests show them to be deficient in it.

Homeopathic Remedies:
Although the scientific basis of homeopathy is not well understood, Naturopathic Doctors are trained in its use and consider it an effective tool to treat anxiety.  I can say from clinical experience that one popular homeopathic preparation called Rescue™ Remedy by BACH is very effective for the treatment of situational anxiety. In fact, a double-blind clinical trial was done comparing Rescue Remedy against a placebo on a sample of 111 people aged 18 to 49. The results suggest that Rescue Remedy was effective in reducing high levels of situational anxiety.

There are many other tools for managing stress and anxiety that are helpful to integrate into ones lifestyle like exercise, relaxation and breathing exercises.  The lists of remedies above happen to be just a few of many natural medicines for getting anxiety under control.

Please note that with any natural medicine anyone taking medications or who have a medical condition should consult with their doctor or health professional before using any of these abovementioned products or tips.

May these remedies help strength us living in the land of Israel and may we all have lasting peace soon. 

Dr. Anders Nerman, ND
 
Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel. For more visit www.drnerman.com or call 972-54-427-8667.
 
Information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem.

 
 

 


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10 Amazing Health Benefits To Eating Pomegranate

9/21/2015

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Pomegranates are popping up everywhere in Jerusalem, Israel this time of year. They are amazingly beautiful to see and are a sign that the Jewish New Year is here. There is a tradition to eat them on the first night of Rosh Hashanah as a siman(sign) that the coming year we will have an “increase in our merits”. One of the Shivat Haminim, the Seven Species for which the Land of Israel is praised, pomegrantes boast some pretty impressive health benefits. Personally, I think there should be a tradition to eat them all year round because they are super good for our health! Let’s start our new year off right with a discussion about the 10 amazing powerful medicinal properties of pomegranates.

1) Acts like a Tylenol: Pomegranate seeds possess anti-inflammatory properties – they inhibit enzymes (cyclooxygenase and lipooxygenase) that are responsible for inflammation. Tylenol also works in this way. Eating pomegranate is a good choice for easing the pain associated with osteoarthritis, fibromyalgia, or any other chronic inflammatory conditions.

2) Anti-osteoarthritis: Besides being able to block inflammation that causes pain in osteoarthritis, researchers believe that pomegranate can help block inflammation that contributes to the destruction of cartilage. In test tubes, extract of pomegranate blocked the production of an enzyme that destroys cartilage in the body.

3) Anti-aging: A glass of pomegranate juice a day could keep the wrinkles away, according to a study that showed it slowed down the ageing process of DNA. Researchers found that the antioxident rich juice also slowed down the natural oxidation ('wear and tear') of DNA. The results found a significant decrease in a marker associated with cell damage that disrupts brain, muscle, liver and kidney functions, as well as speeding up the aging process.

4) Heart protector: At Technion University, Israel’s Institute of technology, it was shown that pomegranate juice has heart protective, immune enhancing properties similar to those in green tea.  Pomegranate has also been shown to lower bad LDL cholesterol and raise good HDL cholesterol. One study of mice with atherosclerosis showed that pomegranate juice slowed the growth of  arterial plaque formation. A few small studies in people found that pomegranate juice improved blood flow and kept arteries from becoming thick and stiff, which causes high blood pressure. Pomegranate also lowers blood pressure, mainly systolic blood pressure (the top number in a blood pressure reading).

5) Good for Menopause: In the Middle east there is a tradition to use pomegranates to treat menopause. It has been shown recently to play a role in preventing and treating estrogen-related cancers. It is the only plant in the world that contains estrone, which is produced from progestrone, estrodiol and androgens.  Estrone is often the main source of estrogen in postmenopausal women or women who have had their ovaries removed. Post-menopausal women would greatly benefit from pomegranates to relieve the common symptoms of menopause. 

6) Treat Erectile Dysfunction: Pomegranate may help with erectile dysfunction by increasing blood flow to the bodies extremities. This may be beneficial in helping erectile dysfunction   Simply drink a glass of organic Pomegranate Juice or take one capsule of Pomegranate extract daily as a natural remedy for erectile dysfunction.

7) Hormone Balancing - Also pomegranates alter the estrogen receptors, altering the effect of all the excess estrogen in the environment, which is important in North America and Israel were women are overloaded by environmental estrogens which leads to estrogen dominance.

8) Anti-cancer: In test tubes, pomegranate extracts made from juice, rind, and oil slow down the reproduction of cancer cells and hastened their death. Some extracts also help reduce blood supply to tumors, starving them and making them smaller. In one human study, men who had undergone surgery or radiation for prostate cancer and drank 8 oz. of pomegranate juice a day, effected the amount of time it took for their PSA levels to double. Men whose PSA levels double in a short period of time are more at risk for death from prostate cancer. If you are being treated for any cancer, be sure to ask your oncologist before you take pomegranate or any herb or supplement. Some may interact with cancer medications, making the medications less effective.

9) Immune Enhancing: Pomegranate fruit is very high in vitamin C. One pomegranate provides about 40% of the daily requirement of this vitamin, juice would provide even more. Vitamin C is important for a functional immune system. C and it helps wounds heal and skin maintain its elasticity. 

10) Reduces Gingivitis: Pomegranate juice may prevent and remove dental plaques and restore optimal gum health. Therefore a simple remedy for plaque and gingivitis is to use organic Pomegranate juice as a mouth wash.

How to Take It: There is no standard recommended dose for pomegranate. Eating the fruit and drinking the juice as part of a healthy diet is considered safe. Juice is probably a more cost effective way to get the health benefits. Drinking 8 - 12 oz. of pomegranate juice per day is considered safe. Look for 100% juice with no added sugar.

Possible Interactions and Precautions:

Pomegranate may trigger side effects when it is taken with some herbs, supplements, or medications. Ask your doctor about any interactions if you are on medication. 

Pomegranate juice each day as a great addition to your diet. Have a Happy and Healthy New year!

 
Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel. For more visit www.drnerman.com or call 972-54-427-8667.

Information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem.

 

 


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The Extraordinary Health Benefits of Fermented Foods:

8/3/2015

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In my Naturopathic practice in Jerusalem I see a lot of people suffering with stomach problems. Over the last few years I have specialized in helping people with Irritable Bowel Syndrome and other stomach related problems.  Naturopathic medicine believes (as the Rambam did) that gut health is critical to overall health and wellness everywhere in the body. Most of our bodies’ immune system is actually found in the stomach and relies on proper gut health to function properly. When I think of keeping the stomach healthy one of the first things that comes to mind is fermented foods – most people do not realize that you can use fermented foods as medicine.  I would like to dedicate this article to discussing fermented foods and their extraordinary health benefits.

Naturopathic medicine emphasizes evidence-based medicine, and fermented food has had its share of good research showing how powerful it is for our health. As scientists continue to uncover health-promoting properties of ancestral diets (for example, the Mediterranean diet, the traditional Japanese diet, and hunter-gatherer diets), they have discovered that the fermented foods eaten in these ancient diets may me one of the reasons these diets are so good for overall health and wellbeing.  But before we get into that…lets talk a bit about this process called fermentation.

What is Fermentation? The most basic definition of fermentation is that it is the chemical breakdown of a substance by bacteria, yeasts, or other microorganisms.  

Why is Fermentation good for our health?

·      The process of fermentation on a food actually helps to break down that food and release various nutrients, vitamins, and important minerals that we need for optimal health. The ability for our stomach to do this from raw unfermented foods actually decreases as we age so this is just one reason why fermented foods are so important for our health -  they are more bioavailable and nutrient rich.

·      The bacteria in fermented foods (which we will talk later in this article) help produce vitamins and nutrients essential for our health.

·      Finally fermented foods provide our body with a constant supply of the good bacteria (ex. Lactobaccilus) – which is critical to helping, protect our stomach from bad bacteria and establishing proper gut health. 

What are examples of Fermented foods? A lot of food that we love to eat is fermented. Olives, yogurts, cheeses, pickles, wine, beer and sauerkraut all are fermented foods. However as I will explain, even if you buy these products at your grocery store, they may not have the benefits of a fermented food due to the chemicals and pasteurization methods that destroy all the good bacteria that would normally be found in a well-controlled fermented food.

Why are non-pasteurized fermented foods not really part of our diets today? Even though fermented foods are so good for us we actually rarely eat them. This statement may puzzle you because you likely consume many of the foods mentioned above. However as the food industry developed it was found to be cheaper, less time consuming and better for shelf life for companies to opt to preserve foods with chemicals. For example – Olive or pickles can be made in salt-free brines by using an acidic solution of lactic acid, acetic acid, sodium benzoate, and potassium sorbate, which is a much different process than the natural lactic-acid fermenting method of salt alone.

Industrial processes such as refrigeration, high-heat pasteurization, and vinegar's acidic pH all slow or halt the fermentation and enzymatic processes - disabling the health benefits. Pasteurization meant high heating to kill bacteria in our foods. Thus the age of good quality fermented foods ended. Sadly in my opinion this has definitely compromised our health – because pasteurization of fermented food meant the loss of large amounts of good bacteria, (Probiotics). We are not getting enough good bacteria - one of the main health benefits of fermented foods.  

What are Probiotics?

It becoming increasingly clear that there are untold connections between our resident bacteria and our overall health. Fermented foods are full of probiotics or good bacteria. A myriad of research has demonstrated how the ideal balances of good and bad bacteria in our guts form the foundation for physical, mental, and emotional well-being.

·      Fermented foods As Medicine: Here is a summary of the health benefits of eating fermented foods:

·      Vitamin Production: – It has been shown that bacteria in the stomach make some of the B-group of vitamins (Folates, Riboflavin and Vitamin B12) and Vitamin K. These vitamins are extremely important to hundreds of reactions in our body. The B vitamins (namely Vitamin B12), also called cobalamin, is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body use fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. B12 also help the nervous system function properly and is especially important for memory.

·      No Room for Bad Bacteria – Certain strains of “bad” bacteria reek havoc in our stomachs causing diarrhea or releasing toxins and inflammatory agents that effect our joint and our brains. As well an overgrowth of fungus and parasites’ compromise our gut health and make us sick often disabling proper absorption of nutrients from food. A constant supply of good bacteria from fermented foods will overrun the bad bacteria. This leads to much less stomach issues. This is particularly important for people with a history of a lot of antibiotic use -  as it tends to kill off the good bacteria, leaving fungus and bad bacteria room to grow.

·      Improved Immune Function: An estimated 80 percent of your immune system is actually located in your gut.  Probiotics aid in the production of antibodies namely killer T cells - that help us fight off infections!

·      Detoxification: Fermented foods are some of the best chelators available. The beneficial bacteria in these foods are highly potent detoxifiers, capable of drawing out a wide range of toxins and heavy metals.

·      Cost-Effectiveness.: Adding a small amount of fermented food to each meal will give you the biggest bang for your buck. Why? Because they can contain 100 times more probiotics than a supplement!

·      Anti-Inflammatory properties: It has been found that to some degree the bacteria in our stomach may control inflammation and oxidative stress. As well, we mentioned the fermentation process can help release the antioxidants found in the foods -  that would not otherwise be bioavailable. This lead to less inflammation.

·      Fermented Foods Nourish Our Own Good Bacteria -  We also have our own supply of good bacteria in our stomach already. Fermented foods act as “bacteria food” called “prebiotics”  for our own probiotics. For example, isomalto-oligosaccharides are found in traditional fermented foods (for example miso, and soy sauce) and have been shown in animals and human beings to have a beneficial effect in promoting the growth of good bacteria Bifidobacteria and Lactobacilli.

The Brain-Bacteria Connection:

This health benefit needs special mention. I have always wondered why so many of my patients with depression have stomach problems. Emerging studies show that the intestinal barrier may be compromised in patients with depression. There is evidence now that beneficial microbes can influence mood or fatigue. For instance – some good bacterial directly produce, gamma-aminobutyric acid (GABA). GABA is an amino acid that acts as a neurotransmitter in the central nervous system affecting the brain. It inhibits nerve transmission in the brain, calming nervous activity. As a supplement it is sold and promoted for these neurotransmitter effects as a natural tranquilizer. Researchers suspect that GABA may boost mood or have a calming, relaxing effect on the nervous system.  Why pay for GABA if perhaps the good bacteria that should normally be in your stomach are not there -  eating fermented foods can improve the situation!

Apparently bacteria in the stomach have an indirect influence on neurotransmitter and neuropeptide production. (Neuropeptides are important mediators both within the nervous system and between neurons and other cell types) Preliminary placebo-controlled human studies have shown that oral probiotic microbes can decrease anxiety, diminish perceptions of stress, and improve mental outlook and it believed because of the bacteria make neuropeptides.

Another great example of the bacteria brain connection is the recent finding by  researchers showing that a good bacteria called Lactobacillus pentosus derived from fermented cabbage (Kimchi) can improve mental functioning, by producing a protein called BDNF (Brain-Derived Neurotrophic Factor).  Low BDNF levels have been associated with depression, dementia, schizophrenia and obsessive compulsive disorder. We are just touching the surface of the connection that good probiotics - particularly ones found in fermented foods can provide. I am sure that it is only a matter of time more before everyone knows how important good bacteria are for our mental wellbeing.

Where can I get fermented foods?

Getting your hands on good well-controlled live culture non-pasteurized fermented foods takes a bit of research. My suggestion is to ask around at your local health foods stores and follow their suggestions. Fermented foods of this kind are not usually found on the store shelves but are made by specialty companies like Hamutzei Tzfat. The best solution…is to make some fermented foods yourself: A good resource for how to do this is the book called “Fermented” by Jill Ciciarelli, “The Complete Idiot's Guide to Fermenting Foods” by Warden Harmon or “Fermentation for Beginners: The Step-by-Step Guide to Fermentation and Probiotic Foods”, by Drakes Press.

Conclusion: Start Eating Fermented Foods:

I hope that this article has convinced you to start adding some live cultured fermented foods into your diet. It is quite possibly once of the healthiest things one can do to achieve total optimal health!

 

Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel. For more visit www.drnerman.com or call 972-54-427-8667.

 

Information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem.

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Keep the Doctor Away....with Green Tea

3/2/2015

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There are few plants that I have come across in my years of study and practice of Naturopathic Medicine that can match the protective health properties found in Green Tea. It stands alone amongst most other vitamins and herbal medicine due to  its countless number protective benefits to human health. Drinking Green tea on a daily basis may help prevent many of the major age related diseases of today. There are more than a few hundred studies that have been done on green tea and its health benefits. I would like to share some of the more important medical findings in the hope that it might convince you to add it to your daily routine so that you can benefit from this amazing tea and possibly live a longer, healthier life.

Green Tea (Camellia sinesis) has been cultivated for centuries, beginning in India and China. Today, green tea is the most widely consumed beverage in the world, second only to water. Hundreds of millions of people drink green tea every day. Green tea is made from the unfermented leaves (black tea is made from the fermented leaf) and reportedly contains the highest concentration of the powerful medicinal antioxidants called polyphenols. Antioxidants are substances that fight free radicals -- damaging compounds in the body that change cells, damage DNA, and even cause cell death. Many scientists believe that free radicals contribute to the aging process as well as the development of a number of health problems, including cancer and heart disease. Antioxidants such as polyphenols in green tea can neutralize free radicals and may reduce or even help prevent some of the damage they cause.

Effects on Mortality Rate due to Cardiovascular Disease:
A study was published in the Journal of the American Medical Association which concluded that "Green tea consumption is associated with reduced mortality due to all causes and due to cardiovascular disease." It was shown that participants who consumed 5 or more cups of tea per day had a 16 percent lower risk of all-cause mortality and a 26 percent lower risk of cardiovascular disease ("CVD") than participants who consumed less than one cup of tea per day. That study also stated that "If green tea does protect humans against CVD or cancer, it is expected that consumption of this beverage would substantially contribute to the prolonging of life expectancy, given that CVD and cancer are the two leading causes of death worldwide.” Apparently researchers estimate that the rate of heart attack decreases by 11% with consumption of 3 cups of tea per day.

Improving cholesterol levels: 

Green tea has been found to lower the “bad” cholesterol levels and to prevent their harmful effects on the body. Research shows that green tea lowers total cholesterol and raises HDL ("good") cholesterol in both animals and people. One population population based clinical study found that men who drink green tea are more likely to have lower total cholesterol than those who do not drink green tea.

Results from one animal study suggest that those antioxident polyphenols in green tea may block cholesterol from being absorbed in the intestine and also help the body get rid of cholesterol. In another small study of male smokers, researchers found that green tea significantly reduced blood levels of harmful LDL cholesterol.

Researchers in a study appearing in the Journal of the American College of Surgeons noted that green tea may prevent the oxidation of LDL cholesterol (the "bad" type), which, in turn, can reduce the buildup of plaque in arteries.

Lessens Cognitive Impairment:

Green tea is good for the brain and preventing the progressive cognitive decline that occurs with aging. A study from the American Journal of Clinical Nutrition concluded, "A higher consumption of green tea is associated with a lower prevalence of cognitive impairment in humans."

Good for Weight Loss:
Clinical studies suggest that green tea extract may boost metabolism and help burn fat. One study found that the combination of green tea and caffeine improved weight loss and maintenance in people who were overweight and moderately obese. Some researchers think that substances in green tea known as catechins are responsible for the herb's fat-burning effect. A study published in the January, 2005 edition of the American Journal of Clinical Nutrition concluded "Daily consumption of tea containing 690 mg catechins for 12 wk reduced body fat, which suggests that the ingestion of catechins might be useful in the prevention and improvement of lifestyle-related diseases, mainly obesity."

Prevention and Reduction of Rheumatoid Arthritis:
According to a Case Western Reserve University School of Medicine study published in the Proceedings of the National Academy of Sciences, antioxidants in green tea prevent and reduce the severity of rheumatoid arthritis. . Research suggests that green tea may help osteoarthritis as well by reducing inflammation and slowing the breakdown of cartilage.

Positive Effects for Smokers:
Researchers at Yale University School of Medicine weighed in on the health benefits of Green Tea in a review article that looked at more than 100 studies on green tea. They pointed to what they called an "Asian paradox," which refers to lower rates of heart disease and cancer in Asia despite high rates of cigarette smoking. They theorized that the 1.2 liters of green tea that is consumed by many Asians each day provides the high levels of polyphenols and other antioxidants that cause this protective health benefit. Researchers who have discovered that chemicals in green tea shut down one of the key molecules that tobacco relies upon to cause cancer. I don’t advise smoking at all but if someone is addicted and smokes regularly it may be a good idea for them to consume green tea to prevent the harmful effects.

Beneficial Effect on Cancer Outcomes:
Several clinical studies have shown that green tea may help protect against cancer. Early clinical studies suggest that the polyphenols in green tea may play an important role in the prevention of cancer. Researchers also believe that polyphenols help kill cancerous cells and stop them from growing.

One study of particular note was done on 472 women with various stages of breast cancer, researchers found that women who drank the most green tea had the least spread of cancer. It was especially true in premenopausal women in the early stages of breast cancer. They also found that women with early stages of the disease who drank at least 5 cups of tea every day before being diagnosed with cancer were less likely to have the cancer come back after they finished treatment. However, women with late stages of breast cancer had little or no improvement from drinking green tea.

In one study that compared people with and without bladder cancer, researchers found that women who drank black tea and powdered green tea were less likely to develop bladder cancer. A follow-up clinical study by the same group of researchers revealed that people with bladder cancer -- particularly men -- who drank green tea had a better 5-year survival rate than those who did not.

 

Diabetes:
Green tea has been used traditionally to control blood sugar levels. Animal studies suggest that green tea may help prevent the development of type 1 diabetes and slow the progression once it has developed. In people with type 1 diabetes, their bodies make little or no insulin, which helps convert glucose or sugar into energy. Green tea may help regulate glucose in their body.

A few small clinical studies have found that taking a green tea extract daily lowered the hemoglobin A1c level (a measure of how uncontrolled a persons blood sugar is over past 3 months) in people with borderline diabetes.

Is Green Tea Safe for Everyone?
Green Tea contains active substances that can trigger side effects and interact with prescription drugs, supplements, and or other herbal medications. For these reason, if you have a medical condition or are on medication, you should only take green tea under the supervision and advice of a licensed medical practitioner.

As you can see from the number of studies above, Green tea is an amazing gift for our health given to us by Hashem.  It is a strong tool for prevention of many of the diseases that most plague our society today. Certainly a cup or 2 of green tea a day may very well keep the doctors away!


Dr. Anders Nerman, ND

Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel. For more visit www.drnerman.com or call 972-54-427-8667.

 



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Anti-anxieti 'TEAs' - Dr. Anders Favorite Herbal Teas for DeStressing

1/21/2015

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Anxiety is an ever-growing problem in all westernized societies. The increasing pressures from work, making ends meet, and home life has left a large number of people chronically worried, nervous and irritable. Further, anxiety often does not allow for a good nights sleep, something that has been shown to be critical for our long-term health. 

According to the Anxiety and Depression Association of America, anxiety disorders have become the most prevalent form of mental illness in the US, afflicting some 40 million Americans aged 18 and older (roughly 20 percent of the country’s adult population). 

As a Naturopathic Doctor practicing in Jerusalem, I have worked with countless patients suffering from stress and anxiety and over time I have found the teas mentioned below to be an easy and effective treatment for mild stress, anxiety and even mild depression.

Although the tea bags we buy are not usually not strong enough to have an affect on our bodies the teas that we commonly use are infact medicinal. When we use loose leaf tea in higher amounts we can get these medicinal benefits out of our teas – turning them into real powerful herbal medicine. Here are some of my favorite teas that work extremely well for anxiety. Most of the medicinal properties of these herbs are in the aromatic oils that rise up with the steam upon being boiled. As such, to get the most out of these teas it is always best to steep the teas covered. As well, it should be noted that it is always better to get these herbs in organic, Non-GMO forms from reputable herbal companies, so that you know that the herbs you are getting are getting is infact these herbs and not additives. Also check expiry dates as dried herbs have a lifespan and lose their medicinal effect as they age. 

Avena Sativa Tea (Oat Tops/Oatstraw): Oats is the one of the best remedies for nourishing the nervous system, especially when a person is under stress. It is particularity good for people whose anxiety comes with exhaustion, insomnia and depressed mood. Take 1-3 teaspoons of dried oat straw tops and steep (covered) for 10-15 minutes. This tea should be drunk (1 cup) 3 times a day.

Chamomile Tea: If fatigue is not your problem but you just really feel wired and tense and are having difficulty sleeping, then Chamomile is your tea of choice. Chamomile flowers are one of the most ancient medicinal remedies known to mankind. Even today, Chamomile is still the most widely used relaxing herb in the Western World. The essential oil found in the flowers is the active ingredient inducing relaxation. It has many other medical uses, one of which is to sooth the stomach. There are some safety considerations as chamomile may cause allergic reaction in people sensitive to plants in the Asteraceae family. Take 2-3 teaspoons of dried Chamomile flower tops in 1 cup of boiling water steeped (covered) for 10min. It can be drunk 3 to 4 times/day. 

Melissa Officinalis (Lemon Balm): This wondrous tea is indicated for people who have stress with depression and irritiability. It tends to uplift ones spirits. It also has a calming effect on the digestive tract. It also works well for people who have nervous stress headaches. This herb should not be used in hypothyriod conditions and may interfere with the action of some thyroid hormones. Use 2-2.5 teaspoons of the dried herb to one cup of water, drunk (1 cup) up to 3 times/day.

Passiflora Incarnata Leaf (Passionflower): This herb is specifically indicated when nervousness causes insomnia. It tends to make people sleepy so avoid use of it during the day. However this is a great remedy before bed. To use 1 tsp dried herb in 1 cup water.  A couple things to be aware of however, one should not give this to children under the age of 4 as it increases excitability in them, as well, it may increase the effects of prescription sedative drugs and should not be taken with people on MAOI drugs. 

Tilia Europea (Lime Flower):  The dried lime flower is amazing in nervous tension especially in children. It appears to reliably lower blood pressure as well. It is also especially effective in treating the common flu. One study showed that children who drank the tea with just bedrest had quicker recovery times than conventional treatments. To make this tea try one 1 tsp/cup of boiling water. Can be drunk (1 cup) 3-5 times daily.   

Lavendula Spp. (Lavender): This beautiful herb has many medicinal uses. It is an effective herb for headaches, especially when they are related to stress. Lavender can be effective in the clearing of depression, especially if used in conjunction with other herbal remedies. As a gentle strengthening tonic of the nervous system it may be used in states of nervous debility and exhaustion. It is very good at calming the spirit is a key theme. From that comes the relief of anxiety and irritability and aid in promoting natural sleep.  In reality, this herb is best used an an essential oil not taken orally but used in a diffuser but the flower tea can be mixed in with the other teas above for both taste and the anti anxiety benefits. Medications that might cause problems when taken with lavender tea include barbiturates, chloral hydrate and CNS depressants, often referred to as sedatives.



Safety note: With any of these teas if you have any type of allergic reaction, such as a rash or throat closure, discontinue use immediately and consult your doctor immediately. Please note that with any natural treatment anyone taking medications or who have a medical condition should consult with their doctor or health professional before using any of these abovementioned products or tips.

I hope that my favorite anti-anxieti'teas' bring those of you who suffer from stress and anxiety much needed relief and wellness. Keep Calm and Drink Tea!

To Health,

Dr. Anders Nerman, ND

Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel. For more visit www.drnerman.com or call 972-54-427-8667.

Information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem.




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FODMAPs Foods – The Real Trigger of Irritable Bowel Syndrome?

10/23/2014

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Irritable bowel syndrome (IBS) is a chronic gastrointestinal disorder characterized by altered bowel habits (diarrhea and or constipation) and often-severe abdominal pain, bloating and gas. According to most western medical literature IBS is a chronic disorder of unknown cause. For years, doctors have incorrectly assumed that anxiety and stress were the main contributing factor causing Irritable bowel syndrome or IBS. As it turns out, the culprit may be foods high in FODMAPs. FODMAP is the acronym for Fermentable Oligo-Di-Monosaccharides and Polyols. FODMAPs are specific types of short-chain carbohydrates and sugar alcohols that are found in some foods.

In my naturopathic medical practice in Jerusalem, I have seen that food intolerance plays a significant role in the exacerbation of IBS symtoms.  IBS sufferers often tell me that they have seen much resolution on gluten free or dairy free diets or by avoiding foods that they felt triggered their stomach problems.  The testing I do in my clinic in Jerusalem (IgG food intolerances testing) helps the majority of patients find out exactly which foods are causing their IBS, however not all patients get full resolution. The reason seems to be that although certain proteins in foods do cause stomach upset, like gluten, certain sugars may also play a major role in IBS, particulary the FODMAPs. Symptoms of gas, bloating, cramping and/or diarrhea may occur in those who could be sensitive to the effects of FODMAPs.

Why are FODMAPs a problem? FODMAPS are for the most part highly osmotic (meaning they pull water into the intestinal tract), which can increase bowel motions and promote diarrhea.  But even more problematic is that FODMAPs are often not well digested or absorbed (especially in patients who have enzyme deficienies ie. lactase deficiency) leaving these foods to be fermented upon by bacteria in the intestinal tract producing gas, bloating and wind.

Occasionally a person will develop an abnormal amount of “bad” bacteria in their stomachs and often FODMAPs are seen as excellent food for these “bad” gut bacteria.  This is thought to be the reason why some people suffer more than others from FODMAPs. This bad bacterial overgrowth is usually in the small intestine and usually exists due to overuse of antibiotics which may have let certain classes of “bad” bacteria proliferate while killing off the good bacteria.  Upon eating the FODMAPs these bacteria tend to produce gas and toxins which lead to diahrrea. A low FODMAP diet may help reduce these symptoms by removing the bad bacterias’ foodsource.

What Foods contain FODMAPs? (note this list is not exhaustive or complete)

The FODMAPs in the diet are broken into 5 different classes:

·  Fructose (fruits, honey, high fructose corn syrup (HFCS), etc)

·  Lactose (dairy)

·  Fructans (wheat, onion, garlic, etc)(fructans are also known as inulin)

·  Galactans (beans, lentils, legumes such as soy, etc)

· Polyols (sweeteners containing sorbitol, mannitol, xylitol, maltitol, stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc)

Should a person be on FODMAPs forever?

It is not generally recommended to follow a low FODMAP diet for life; restricting dietary intake of a wide array of foods should generally be avoided if possible to reduce the risk of nutrient deficiencies. FODMAPs are a normal part of the diet and have benefits for health, such as providing fibre and prebiotics for gastrointestinal health.

How does one figure out which FODMAP food classes are the problem?

In my naturopathic practice in Jerusalem I use my own FODMAPs elimination and reintroduction protocol for helping patients clearly and easily identify which FODMAP foods are causing their symptoms. More often than not, a person is not sensitive to all the FODMAP classes.

To determine if FODMAPs might be contributing to your symptoms, the most effective strategy is to eliminate all FODMAP-containing foods and observe ones symptoms. Following the elimination of all FODMAPs, the next step is to systematically rechallenge one-by-one of each FODMAP to help determine if they can be tolerated. This trial can take a long period of time and it is best to work with a certified nutritionist or naturopath doctor so that you can most safely and easily determine which foods to both avoid and then how to properly reintroduce the foods.

Can you suggest some good resources to get more information on FODMAPs?

There are many resources available on FODMAPs but I like the book called IBS Free at Last:  Change your Carbs, Change Your Life.  By Patsy Catsos  M.S., R.D., L.D. For more research based literature on this topic you can read Evidence Based Dietary Management of Functional Gastrointestinal Symptoms: The FODMAP Approach,  Journal of Gastroenterology and Hepatology (February 2010) and the Clinical Ramifications of Malabsorption of Fructose and Other Short Chain Carbohydrates" Nutrition Issues in Gastroenterology in Journal of Practical Gastroenterology. (August 2007)

FODMAPs is a reliatively new concept and many of your western medical doctors may not have heard of this---so inform them! From experience I can tell you that the results of a Low FODMAP diet can be startling. I encourage anyone who suffers from IBS to look more into FODMAPs and if appropriate see if avoiding them helps to resolve the problem.  

To Health,

Dr. Anders Nerman, ND

Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel. For more visit www.drnerman.com or call 972-54-427-8667.

 

Information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem.

 

 



 

 


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Calories DO count on Shabbat...You're not going to believe how many we consume on the Sabbath.

7/28/2014

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Excerpt taken from article originally published in the CJN (Canadian Jewish News, July 24h, 2014)

People often say, “Calories do not count on Shabbat.” The reality is that our caloric intake on Shabbat is not just high…it’s astronomical. Prepare to be shocked as I present to you the average amount of calories consumed on any given Sabbath.

Before we can start the caloric calculation there are some essential nutritional facts you need to know. Firstly, most adults need to consume anywhere between 2000 and 3000 calories a day. Woman and smaller less active people need fewer calories. Men and bigger more active people need more calories. If you are eating more than the proper amount calories for your gender, size, and activity level your weight will increase.  Being overweight is one of the strongest risk factors for developing heart disease, diabetes and various cancers. The key point here - consuming too many calories on Shabbat may negatively affect your health.

Everyone differs in the amount of food they consume. Some people really binge while others eat more average portions of everything being served. Others won’t eat everything being presented and are far pickier.  I decided to calculate the total calories consumed during Shabbat based on what I considered to be an average Shabbat meal plan by an average eater – normal portions of every food offered during each Sabbath meal. The truth of course that caloric intake will varies greatly for each person depending on what you eat and how much; I therefore strongly recommend you calculate your own personal Shabbat caloric intake. You can do this using the following web based tool: http://www.webmd.com/diet/healthtool-food-calorie-counter

Let’s begin the calculation.

Total Caloric Assessment of Shabbat Meals:  

Dinner: 1 roasted breast of roasted chicken with skin (276) 2 pieces of Challah (160) 1 serving of brisket (327), 1 portion of Mixed green Salad with Italian dressing (87) 1 portion of gefilte fish (77), 1 cup of wine (83), ½ cup of concord grape juice (70), matzo ball soup (118), 1 portion of rice (111), 1 serving of marinated green bean salad (157), 1 portion of chocolate cake (352), 1 chocolate chip cookie (49)

Dinner Total Calories:  1867

Kiddush: 1 chocolate chip cookie (49), 1 bowl of meat Cholent, (253) 1 serving of potato kugel (299) 1 small cup of soda (coke)(182), 3 pieces of herring, (120) 4 Tam Tam crackers (60) 1 shot of scotch (97), 2 carrot slices and a piece of red pepper (8)

Kiddush Total Calories:  1068

Lunch: 2 pieces of Challah (160), 1 serving of Cholent, (253) 1 chicken leg, (241) 1 servings of strawberry and spinach salad with balsamic vinaigrette dressing (250), 1 serving of baked 3oz salmon (150), 1 serving of quinoa salad (222), 1 serving of  potato kugel (299) 1 glass of Moscato white wine (123), ½ cup of concord grape juice (70), 1 cup of Tropicana orange juice (110), 1 portion of Toffuti vanilla ice cream (130), 1 portion of chocolate cake (352)

Lunch Total Calories: 2360

Third meal: 1 Challah bun (172), ½ cup serving of tuna salad (191) ½ cup serving of egg salad (222), 3 pieces of herring, (120), 1 serving of coleslaw salad (100), 2 tbsp of Hummus (30)

Third meal Total: 835

Total Caloric Intake on Shabbat without Third Meal: 5295

Total Caloric Intake on Shabbat with Third Meal: 6130

There you have it! On Shabbat the average eater consumes 6000+ calories!! That is about 3X the amount recommended for the average person. Where will all these extra calories go? They will become unwanted fat. Excess weight equals a greater risk of developing heart disease, diabetes and some cancers later in life. We need take control of our Sabbath eating habits if we want to stay healthy.  Next time you feel the need to eat everything being served on Shabbat remember, ”Calories Do really count on Shabbat!”

Dr. Anders Nerman, ND.


Information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem.


Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel.

For more visit www.drnerman.com or call 972-54-427-8667.
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Eczema on the Rise in Israel: Can Naturopathic Medicine Help?

5/22/2014

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A week does not go by when someone does not bring his or her child into my Jerusalem based office for treatment of Eczema (also termed Atopic Dermatitis). This skin condition is located primarily on the face, back of the knees, wrists, hands, or feet. It is almost always itchy. It is often red and inflamed and can become infected. It may be hard to believe but sometimes its is so severe people seek emergency medical treatment in hospitals. I have had a few patients who were hospitalized at Hadassah for this condition.  

Eczema is on the rise in all first world countries.  The prevalence of eczema has doubled or tripled in industrialized countries during the past three decades.
 In Israel, atopic eczema was found to be increasing [from 5.9% (1997) to 8.7% (2003). No one knows precisely what causes eczema or why it is becoming more prevalent in western societies. While first world countries decreased steadily in the number of cases of infectious disease, there has been a yearly increase in cases of allergic (atopic) diseases.  

Research has shown eczema to have a clear genetic component, as a child with parents having either eczema, asthma or hay fever will be far more likely to develop eczema or one of these other atopic/allergic conditions.

I am writing this article to give my perspective on what alternative medicine has to offer children and adults with eczema. Although what causes eczema is not known, much research has been done looking at alternative treatments and their effectiveness. Some of these studies shed light on what is going on in the body with people who have eczema. My hope in this article is to expose you to some real evidenced based treatment options and give some new insights about the disease.

Western Treatment Options:

Before we begin with alternative medicine, lets consider the options our western medical doctors offer.  In truth, treatment options are limited, with some having unwanted side effects. The two main options are emollient therapy - moisturizers – and topical steroid creams, which suppress the skin's immune response. Topical steroids are a common first line of defence and may be necessary to deal with the severe symptoms of eczema. However, Naturopathic Medicine strives to treat the cause of the disease, not only the symptoms. 

The Triggers:

Anxiety and stress, arid climates, irritants, allergens and infections are all known triggers of eczema. Food allergies and early food introduction are big culprits. 35-40% of children with eczema have food allergies. Eggs are the most common allergen along with milk, peanuts, soy, wheat, fish, shellfish, tree nuts and citrus fruits – all accounting for 90% of food allergies in eczematous children.

Does It Ever Go Away?

The good news is that approximately 50% of children will no longer be troubled by eczema by the age of 2 and 80% cent by the age of 5. The bad news is there is no cure for eczema except to reduce occurrences and control the disease.

Prevention

Babies are born to be breastfeed. Breast milk contains over 100 hundred substances not found in formula but are vital to normal development and function of your child’s immune system. Breast milk contains gamma-linoleic acid that is particularly important for babies with a family history of eczema. Recent trials have found that breast fed babies have reduced or delayed incidence of atopic diseases such as eczema, allergies and asthma and conclude that eczema tends to occur more in bottle-fed babies.

Things To Consider

Interestingly research has shown that children with poor hygiene are at a lower risk for developing eczema, as are children who drink unpasteurized milk.  These findings align with a theory called the ‘Hygiene Hypothesis’, which postulates that a lack of early childhood exposure to infectious agents, bacteria and parasites increases susceptibility to allergic diseases by suppressing the natural development of the immune system. Our overly clean environments in the industrialized world may be backfiring on us. This theory has yet to be conclusively shown to be the cause of eczema, but it is definately something to consider.

Naturopathic Understanding of Eczema:

It is believed in the alternative medical world that inherited eczema may be related to a disturbance how the body deals with essential fatty acids. It has been suggested that people with eczema have a problem with the enzyme called delta-6-desaturase, which is critical to the conversion of omega-6 fatty acids to various other important fatty acids. For people with a genetic disposition to this problem, over-consumption of refined processed foods and saturated fats can become a major trigger.  Also food allergy is believed to play a major role in eczema. Many studies have pointed specifically to cows milk and eggs as a major trigger. One study I saw showed 80% improvement in children after being off these foods for 4 weeks.

Naturopathic Treatments For Eczema:

Food Allergy: Addressing food allergies and using elimination diets and then food challenges to find the trigger foods is critically important for dealing with eczema. This however, should only be done with the supervision of a nutritionist, naturopathic or dietician. This is especially important in children, who need proper minerals and vitamins from foods to grow. For instance, when we take children off dairy and eggs without knowing what else to feed them we can compromise their development. As well, some children with very bad cases of eczema have been found to become even more allergic to a food when it is removed from the diet and then reintroduced, and there have been a few cases of severe life threatening allergic reactions. For this reason, this approach may not be safe in all cases. It is important then to find a qualified health practitioner to supervise and guide you through these dietary changes. 



Often people with Eczema come to see me after they find that the tests  with their allergist did find any IgE food allergy. In Jerusalem, I am one of the few practitioners that provides IgG Food intolerance testing. I have found time and again that this test is effective for finding the food that is triggering a patients eczema. 

Fatty Acids: As mentioned above, biochemical evaluations of patients with eczema have demonstrated abnormalities of fatty acid metabolism.  Supplementation with oils such as evening primrose oil, sunflower oil, flaxseed oil, borage oil, fish oil and hempseed oil has all shown to have very positive effects on reducing symptoms of eczema. Each has different amounts of the essential fatty acids so you may need to do some experimenting till you find the right one. I often use flaxseed oil with my patients and have seen good results.

Nickel Sensitivity: Contact with Nickel is a known cause of eczema. An allergist can test for this sensitivity.  What is less known is that even ingestion of foods high in nickel or nickel that has leached into food from stainless steel cookware can trigger eczema in people sensitive to nickel.

Environment: Improving your environment by removing dust mites from the home, washing linens weekly in hot water, avoiding carpeted bedrooms and adding a humidifier to combat dry air can all help reduce eczema symptoms and lower the incidence of relapses.

Herbal Medicine: There are many herbs that are used to support the immune system and reduce inflammation. These include Chamomile and Echinacea. Chickweed is an excellent cooling remedy for hot inflammatory skin conditions. Eczema associated with stress or anxiety can benefit from herbs that support the nervous system such as lemon balm, chamomile or vervain. Local herbal applications can be very soothing and can help resolve inflammation and infection. Licorice gel in a recent double blind trial was found to be beneficial & “Kamillosan” containing chamomile was found to be slightly superior to 0.5% hydrocortisone. Ask your local herbalist about these products to see whether they are right for your case of eczema.

Baths: Soaking in baths for 15-20 minutes daily helps to retain moisture. But it is important to dry off completely and immediately coat the skin with a naturally based emollient cream or ointment. Because eczema predisposes your child’s skin to weakness, it is less able to retain water and can cause shrinking and cracking of the skin. I often recommend an oatmeal bath because it really soothe the skin well when there is extreme itching.  Premade oatmeal bath packets are available for purchase. For weeping or infected eczema, naturopathic treatments are available and it is best to consult your doctor to ensure the infection can be well managed.

Eczema is on the rise and there is very little that western medicine can do to treat the cause. I hope that this article has shown that alternative medicine has much to offer in this regard, much of which has research behind it to show its effectiveness. It may well be time to consider the natural alternative!

Dr. Anders Nerman, ND.

Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel. For more visit www.drnerman.com or call 972-54-427-8667.

Information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem.




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Dr. Anders Nerman’s Vitamin and Supplements Guide Part 2:

5/13/2014

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I my last blog (Vitamin and Supplements Guide Part 1), I discussed the common vitamin deficiencies prevalent in our society today.  In this article (Part 2), I will be discussing some other important supplements to consider taking for general health and will be identifying some supplements that are a fad and do not work. I will also be giving information on targeted supplementation for specific disorders. Let us begin!

Important Supplements to Consider
Fish Oil:

Fish oil is a very popular supplement and for good reason. Fish oil is high in omega-3 fatty acids. Hundreds of studies suggest that omega-3s may provide some benefits to a wide range of diseases: cancer, asthma, depression, cardiovascular disease, ADHD, and autoimmune diseases, such as rheumatoid arthritis.

What is it that makes omega 3 so special? Omega-3's reduce the inflammatory process that leads to many if not all of these chronic conditions.  The issue is compounded by omega 6 fatty acids, which we all are getting more than enough of in our diets today. Diets low in fresh veggies and fish are usually high in omega-6s; diets high in crackers, cookies, and corn-fed beef.  We consume at least 20 times more omega-6s than omega-3s. Optimally we are supposed to get closer to only 2 times more omega 6 than omega 3. Therefore an essential supplement to consider is fish oil. Note that there are certain conditions in which fish oil is not a good idea. High doses of fish oil might keep blood from clotting and can increase the chance of bleeding so if you are on blood thinners or have a clotting disorder, ask your doctor if it is safe to take fish oils. This is also the case if you have liver disease, or have bipolar disorder.

Coenzyme Q10:

Coenzyme Q10 (CoQ10) is a substance similar to a vitamin. It is found in every cell of the body. Your body makes CoQ10, and your cells use it to produce energy from food. Your body needs it for cell growth and maintenance. It also functions as a powerful antioxidant, which protects the body from damage caused by harmful free radical molecules. CoQ10 is naturally present in small amounts in a wide variety of foods, but levels are particularly high in organ meats such as heart, kidney and liver as well as beef, soy oil, sardines, mackerel, and peanuts.

CoQ10 is known to be good for heart health. Several clinical studies suggest that CoQ10 may lower blood pressure. As well people with high cholesterol tend to have low CoQ10. (Although it has yet to be proven that low CoQ10 is the cause) There’s evidence that CoQ10 may help treat heart failure when combined with conventional medications. One clinical study found that people who took daily CoQ10 supplements within 3 days of a heart attack were less likely to have subsequent heart attacks and chest pain. They were also less likely to die of heart disease than those who did not take the supplements.

It is known that administration of the cholesterol-lowering drug class called 'statins' has been associated with a reduction in CoQ10 levels leaving people deficient. Sadly, most doctors prescribing statin drugs do not tend to mention this to there patients. There is some evidence that taking CoQ10 may reduce side effects of statins. Studies showed that CoQ10 decreased the muscle pain associated with statin treatment.

Note: in all of the above-mentioned conditions it is critically important that one must ask their doctor or cardiologist if it is safe for them to take CoQ10. It should not administered without supervision.


Supplements to Avoid

Fat Burners:

There are simply no legal fat burners that work. From carnitine to raspberry ketones to green coffee extract it just does not make a difference--- it does not really work to make a substantial weight loss change. They do “technically” work in that they do mildly enhance metabolism but does that translate into weight loss? No. The key to losing weight is to reduce stress, change to a healthier diet and exercise regularly. My advice is to see a Naturopath or Dietician who can help you learn to take a healthier lifestyle in order to significantly lose weight.


Targeted Supplementation

While everything we’ve covered so far has been for general health, there are a lot of supplements that work for very specific cases. For example, Tumeric can help with irritable bowel disease; Chastetree (Vitex agnus castus) can greatly alleviate PMS symptoms. Garlic helps lower cholesterol levels. These are a few supplements that have been clinically shown to be useful for specific conditions.


It would take hundreds of pages to go over every single health condition and describe useful supplements for each. (I know as I have several 500 page books like this in my office) I would suggest that if you have a specific condition and you would like to see if there something that can help to make an appointment with your local naturopath, herbalist or nutrition expert and see if they can suggest a supplement  that is right for you.

To Health,

Dr. Anders Nerman, N.D.

 

Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel. For more visit www.drnerman.com or call 972-54-427-8667.

Information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem.


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    Dr. Anders Nerman, N.D. is a Canadian-trained Naturopathic Physician living and practicing in Jerusalem, Israel.

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