Vitamins May Interfere with Some of the Beneficial Effects of Exercise
by Terry Grossman, M.D.

You may have seen this study as it received a lot of publicity, titled “Antioxidants prevent health-promoting effects of physical exercise in humans.” It was published in the prestigious Proceedings of the National Academy of Science, but the title is misleading as it seems to imply that antioxidants in general prevent all of the health promoting effects of physical exercise.

We believe in the principle of “hormesis” – the process of obtaining a beneficial effect by providing a small amount of a harmful stimulus. Vaccination is an obvious example and exercise is another. When you engage in strength training exercise, for example, you produce small injuries to your muscles, which then respond by becoming bigger and stronger. The most likely pathway by which this occurs is through production of free radicals, which cause the damage to the muscles. And the muscle responds to the damage by becoming stronger. It is conceivable that taking antioxidants immediately after exercise – as was done in the study – may blunt some of this beneficial effect since they reduce free radical damage. The study showed that sensitivity of muscle cells to insulin, a beneficial effect of exercise, was reduced.

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A Primer on Healthy Fats
by Lolita Hanks, FNP-C

Fats are utilized by our bodies to make hormones, provide energy, support of cell structure and provide padding for our internal organs. Many Americans are carbohydrate burners instead of being fat burners. A good supply of healthy fats at each meal is essential for our well being. Our body will increase its production of cholesterol to fight free radicals that occur when we ingest unhealthy fats such as Trans fats or rancid fats. Cholesterol is a potent antioxidant. Fats also help us feel full thereby avoiding over eating and binging.

What are healthy fats?

Healthy fats are not man made, chemically altered or contain added chemicals.

Ironically, butter was replaced in the American diet with synthetically produced vegetable oils, hydrogenated margarine and other Trans fats that damage the arterial lining. Butter, which is the better choice, contains vitamins A, D, E and selenium, is a good source of conjugated linoleic acid (which has anticancer properties) and is a medium chain fatty acid. Medium chain fatty acids are utilized by the body for energy and not stored as fat.

Unrefined coconut oil is another great fat to add to your diet. Coconut oil contains lauric acid which is converted by our bodies to monolaurin which helps our body fight viruses and bacteria. Coconut oil also has antioxidant properties and helps us feel full while providing us with energy. Coconut oil has stability at high temperatures as well making it good oil for cooking.

Extra virgin olive oil used by those adhering to the Mediterranean diet is found to protective our heart and preventing the oxidation of LDL (low density lipids) that are a frequent culprit in the development of heart disease. Lastly, seeds and nuts are natural sources of healthy omega-3 fatty acids.

Cold Thin and Hungry: Increase Brown Fat to Decrease Weight
by Terry Grossman, M.D.

Scientists have shown that eating less – the technique known as CR or caloric restriction – leads to increases in longevity. New research suggests that being cold may help people lose weight.

The average man in the United States has 25 percent body fat and weighs 191 pounds, so he is carrying 43 pounds of white fat. An average woman in the United States has 30 percent body fat and weighs 161 pounds, which means she has 48 pounds.

Other research has shown that obese individuals have smaller amounts of brown fat than individuals of normal weight. Active studies are underway to see if it is possible to both increase and activate these few ounces of brown fat and adults as a mechanism for weight loss.

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Decreasing Your Risk of Dementia
by Lolita Hanks, FNP-C

A study conducted on people over the age of 65 linked their use of non-steroidal anti-inflammatory (NSAIDS) medications with their risk of having dementia. These medications are used to control pain caused by inflammatory conditions. These medications included ibuprofen, naproxen, indomethacin and sulindac. The participants in the study were evaluated for dementia and found to not have dementia at the study’s onset. The participants were considered heavy users of these medications if they consumed 500 or more of the standard daily doses over a two-year period. The participants were followed for 12 years. During follow up 476 participants developed dementia with 356 having Alzheimer’s.

The study controlled for age, gender, education, APOE status (genetic marker for Alzheimer’s), hypertension, diabetes, obesity, osteoarthritis, and physical activity, the risk of developing all-cause dementia was 66% higher among heavy users than among those with little or no NSAID use.

This study contradicts a previous study that purported that NSAID use reduced the risk of dementia. This contradiction is thought to be related to the older age of the participants in this study. Further study is needed.

If you are having pain from inflammation there are natural steps you can take to tame the heat. First find the cause of the inflammation. Second change your diet to anti-inflammatory diet by increasing omega-3 fatty acids (fish, flaxseed or cod liver oil), eating more vegetables, avoid sugar, no coffee or alcohol. Third, use supplements or nutritional support that has anti-inflammatory properties. Cherry juice (no sugar added) will reduce pain from inflammation, ginger, bromelain (from pineapple), curcumin, turmeric, cinnamon, cayenne pepper and green teas also work. Exercise can reduce inflammation and lastly, reduce your stress. Stress causes our bodies to maintain a state of emergency causing inflammation.

FDA Teams up with the Pharmaceutical Industry to Declare Your Stem Cells are Actually Drugs
by Terry Grossman, M.D.

At Grossman Wellness Center we frequently refer patients with orthopedic problems to Drs. Chris Centeno and John Schultz’s clinic, also in the Denver area. These docs have pioneered some interesting therapies using an individual’s own stem cells. But if the FDA has its way, they won’t be doing so for much longer.

Large concentrations of these adult stem cells are found in the bone marrow and Drs. Centeno and Schultz of Regenerative Science use these bone marrow stem cells in their procedures. After taking a bone marrow sample, they isolate the stem cells. They then culture and multiply the cells tenfold in their laboratory. Following this, they combine the patient’s own stem cells with factors also taken from the patient’s blood (platelet-derived growth factor) and then inject this mixture back into damaged joints of the patient. In many cases, patients are able to avoid joint replacement, as these stem cells are able to regrow damaged cartilage in their joints.

According to Doctor Centeno, the only reason that the FDA wants to slow the growth of this promising therapy is because of pressure from the pharmaceutical industry who wants to control these procedures as future profit centers for themselves. “You’re talking about replacing $60 billion in drug- and device-care with $6 billion in stem-cell care,” he said.

Americans are protected by the writ of habeus corpus, which is Latin for “you have a body.” It is designed to protect individuals from unlawful actions by the government. Allowing the government to regulate or deny the use of one’s own stem cells to help that individual’s health seems that a flagrant violation of habeus corpus.

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Living Gluten Free and Casein Free
by Lolita Hanks, FNP-C

When I was growing up, food allergies were rare. Some people could not have shellfish, but it was unheard of to have a life threatening reaction to peanuts. Today nut free schools are commonplace, thousands of gluten free products are showing up in local Wal-Marts, and everyone knows someone who is avoiding sugar, dairy, soy or some other food that is common in the Standard American Diet (SAD).

Gluten is the protein found in wheat, rye, barley, triticale, spelt, and/or cross contaminated in oats. Casein is the protein found in all animal dairy products. Casein is also found in many processed foods.

Celiac disease is a digestive disorder that causes the body to attack the small intestines when wheat/rye/barley and/or spelt products are consumed. These grains contain the gluten protein. The journal Gastroenterology noted in 2005, “Celiac Disease is one of the most common lifelong disorders worldwide.” Symptoms vary widely and can include: fatigue, mood disorders, diarrhea/constipation, poor growth (in children), hair loss, neurological problems (seizures, impaired concentration and/or memory), anemia, mouth ulcers, abdominal pain, bloating, infertility, anxiety, depression, bone pain, weakness, liver disorders and/or malnutrition issues such as osteoporosis. Many who suffer from autoimmune disorders have gluten intolerance without intestinal symptoms. I gave up gluten, then reintroduced it a few weeks later. Within hours it felt like I had been hit by a truck.

At the age of 11, I became tired and very pale. I was diagnosed with mononucleosis and severe anemia (a shortage of red blood cells), which almost required a blood transfusion. Diagnosis: none. Treatment: take 6 iron tablets daily. After this episode I had chronic strep infections almost every two weeks for the next 7 years until I had my tonsils removed at age 18. I had almost constant antibiotic use during this time. In my 20’s I discovered a goiter, had symptoms of low thyroid function (hypothyroid) and was diagnosed with Hashimoto’s Disease, which is the leading cause of hypothyroidism in America. It is considered an autoimmune thyroid disease which eventually results in malfunction of the thyroid (which regulates metabolism, body temperature, and generally making the whole body run the way it should). Then I started down a road of chronic fatigue, depression and a constant state of feeling unwell. I have also had eczema every since I can remember, suffered from a terrible premenstrual syndrome and started to have very heavy, painful periods.

Finally, 4 years ago, I saw a Denver gynecologist who is an integrative doctor utilizing alternative and conventional therapies with a focus on health. For those who don’t know (men), women often use gynecologists as their primary care physician. I told her about my mood issues, female troubles, poor thyroid and constant fatigue. She did a test for anti-gliandin antibodies (antibodies which indicate gluten intolerance) and they were sky-high.

I finally had a diagnosis! Over the course of 20 years, I had seen too many doctors to count. This is common for those who are suffering from a gluten and/or dairy intolerance. Multiple trips to different doctors, lots of testing, no results, no diagnosis and no help. The median time for diagnosis is estimated at between 8-11 years with a patient seeing at least five different physicians. Finally, I had an answer and some relief from many of my symptoms, mainly the fatigue and depression.

I tell my story because it is the story of many Americans. Millions of Americans suffer from autoimmune diseases, depression, fatigue, neurological problems, mood disorders, poor digestion and/or irritable bowel syndrome (what a diagnosis! – those who have it already know their bowels are irritable). The underlying problem is a food intolerance (or multiple food intolerances) leading to malabsorption of nutrients needed for cellular repair and maintenance. At age 11, my anemia was a symptom of the food intolerance. Because gluten intolerance is insidious in the ways it shows up, it is difficult to find unless you know what to look for. Since it is not confined to the gut, testing for it can lead to false positives and false negatives.

Modern conventional medicine continues to view gluten intolerance or celiac sprue as an intestinal disease. Reviewing the studies regarding this issue, we find it is a systemic, inflammatory problem that can manifest itself in any part of the body.

Health care practitioners who treat those who have autism will mandate a gluten and casein free diet as part of an overall treatment plan. Why? Wheat and dairy are considered the staples of life – why take that away? There are many reasons why so many people cannot tolerate gluten and casein. Some can no longer break down the protein(s). Intestinal inflammation can ensue, causing a “leaky gut,” a permeable intestinal wall leaks out these undigested proteins, and for those with autism, and possibly other disorders of the brain, these peptides get lodged in the brain. Brain inflammation is found in many with mood and neurological disorders. Alzheimer’s has been characterized as a brain on fire.

Some of the reasons these staples are wrecking havoc are: overconsumption of gluten/flour products, premature introduction of grains into the infant diet, hybridization of wheat, artificial processing of flour, inappropriate preparation of grains, pasteurization and homogenization of dairy products, all of which causes damage to the enzymes that breaks down gluten or casein.

There are long term consequences to gluten intolerance, as it can over stimulate the immune system, causing systemic inflammation in the body. Intestinal lymphoma , autoimmune disorders and premature death can result from a chronic state of inflammation if an affected individual continues to consume gluten despite having intolerance . This happens because so many people are undiagnosed or misdiagnosed or fail to comply with a gluten free diet

What’s the solution? If you suspect that gluten and/or casein (these two culprits tend to work together) are the cause of your ill health, I advocate a trial abstinence from both of these proteins. The abstinence period should last at least 3-4 months, and then reintroduce each one, separately. Gluten and casein are different from other food intolerances in that they can have a lag time of up to 4 days to show any symptoms.

I am offering is an online menu plan subscription to help you get started. The menu plan is anti-inflammatory, GFCF, and nutrient dense. This is the only such menu plan written by a practicing nurse practitioner. The 4 week menu planner includes breakfast, lunch and dinner recipes for 6 days of the week for a family of 6, grocery lists, and many helpful hints on shopping. Additionally, there are weekly lessons for you on gluten and casein intolerance, symptoms and side effects, sugar and its not-so-sweet effect on our health, fats (the good, bad and ugly) as well as a lesson on inflammation. All lessons are designed to inform, change behavior, and acknowledge the “mourning” of the loss of these foods as you move toward improved health. You will also receive an extensive list of where GFCF foods are found in the American diet.

The best part of this plan is that it is affordable ($30.00 for 4 weeks), and it’s easy to sign up, click on the link below. You can repeat use of the menu items, plus the lessons teach you how to adapt your own recipes to be GFCF. Remember, it will take about six months to change behavior. This program gives you chance to initiate the change and take charge of your health.

1. Fasano, A., Clinical. Presentation of celiac disease in the pediatric population. Journal of Gastroenterology 2005; 128:4:S68-73.

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