healthletter october 2011

in this issue:

• Nuts & Bolts
• Morning Sickness
• Bone Broth

Welcoming Autumn

Here comes the rain!! As the weather turns toward the colder months, Bambú Clinic prepares for what’s ahead. And, as several of my patients have announced their intentions to become pregnant in the coming months, I thought it a good time to give some information on pregnancy related issues, in particular pregnancy nutrition. This is of special interest to me as Tressa Yellig, local chef and Weston A. Price diet enthusiast, and I are currently teaching our second round of a 6-week whole foods pregnancy nutrition class at Salt, Fire & Time in Portland.

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During pregnancy, a few key nutritional concepts run throughout… consume plenty of calories with a focus on certain nutrients: iron, essential fatty acids, vitamin D, trace minerals, especially zinc and iodine, and B vitamins, especially folic acid. Despite the ubiquity of prenatal vitamins, Tressa and I believe in a whole foods diet where your diet provides for your nutritional needs and, ideally, make supplemental intake redundant.

• Iron rich foods: parsley, nettles, seaweed, dandelion, liver, beets, oysters, heart, tongue, legumes, grains, nuts & seeds. Also remember that you need Vitamin C to assimilate iron (cultured vegetables are a great source!)

if you think your friends and family could benefit from what you’re reading pass it on!

• Essential Fatty Acids: The body cannot create these on its own, which is why they are such an important part of the diet. These include linoleic acid and alpha-linolenic acid and are anti-inflammatory, helpful for healthy thyroid and adrenal activity, support immunity, are required for normal growth and energy, promote healthy blood, nerves & arteries, and are crucial for the breakdown and transport of cholesterol. They are also absolutely crucial in fetal brain development. Often referred to as the Omegas in reference to their roles in blood clotting, omega-6 fats encourage blood clotting while omega 3 fats reduce clotting and inflammation. Therefore, they must be balanced!

• Sources include: Cod Liver Oil, Chia Seeds, Evening Primrose Oil, Krill Oil, Perilla Oil, Pastured Raw Butter, nuts & seeds (almonds, flax, sesame, pine nuts, pecans, walnuts, hazelnuts, sunflower, pumpkin seeds), avocados, olives, pastured animal products, fish (salmon, sardines, tuna, mackerel, eels, anchovies, butterfish) … and not surprisingly … mother’s milk!

• Vitamin D: Recent studies have shown that the babies of mothers who took supplemental vitamin D during pregnancy have higher bone mineral content as they age. Higher bone mineral content means stronger bones and teeth. In addition, vitamin D deficiencies created during gestation can affect immune function throughout adulthood. Low levels of vitamin D can increase the risk of pregnancy complications including preeclampsia and cesarean deliveries. And, proper vitamin D intake has been shown to decrease the risk of cancer, high blood pressure and autoimmune diseases such as multiple sclerosis, rheumatoid arthritis and type 1 diabetes. The best food sources of vitamin D are fatty fish like salmon, mackerel, sardines and catfish.

• Trace Minerals: micro-minerals needed in very small but vital amounts: boron, chromium, copper, germanium, iodine, iron, manganese, molybdenum, selenium, silicon, sulfur, vanadium, and zinc. All enzyme activities include minerals, they are essential to the proper utilization of vitamins and other nutrients to maintain chemical balance. They are interdependent. One of the best foods for increased consumption of trace minerals is bone broth. In fact, bone broth is such a good food for pregnancy, so healing, nourishing and good to the gut, that I have included our recipe below.
• Zinc & Iodine: just to highlight the importance of these two trace minerals, both of these elements are commonly low in the average patient. Zinc is an essential element in over 50% of the enzyme reactions in our bodies and iodine deficiency can lead to birth defects. Make sure your zinc and iodine levels are checked and that you adequately supplement these minerals if necessary.

• Folic Acid: a B Vitamin that works in collaboration with vitamin B12 to build blood and support fetal growth, found in leafy greens and sprouts (only available in raw form), watercress, parsley, root vegetables, dandelion, amaranth, whole grains, and liver.

The most important thing to know about morning sickness is that despite your likely aversion to protein, protein is THE best solution. So, rather than reaching for those carbohydrates that seem palatable, try eating a small bite of an egg, a sip of bone broth, some almonds or some turkey. Then, wait to see what happens. You may find that you feel better and even have more of an appetite for protein. And, try some of these other techniques as well.

WHAT TO DO?

• Eat small, frequent meals
• Keep a stash of snacks handy (even next to your bed at night)
• Nibble on something as soon as you wake up, then wait about 20 minutes to get out of bed
• Carbohydrate foods may seem most appealing, but protein foods seem to be more effective at alleviating symptoms
• Get up slowly in the morning, rather than jumping out of bed and straight into action
• Avoid foods with strong smells or that trigger your nausea (It is ok to eat only what appeals to you during this phase. You will return to a balanced diet once this passes.)
• Bland foods may help as well as foods that are room temperature
• Avoid foods that are hard to digest (red meats, fatty foods, heavy sauces and condiments)
• Avoid foods that can irritate your digestive tract (spicy, rich, acidic, fried foods)
• Sip fluids throughout the day, but don’t drink so much at one time that your stomach feels full
• Try a drink high in electrolytes if you are vomiting a lot (coconut water, rice water*, etc.)
• Watch for non-food triggers (flickering lights, strong smells, musty or stuffy rooms, car rides)
• Relax, take naps (nausea can be worse when tired)
• Try hypnosis, acupuncture or acupressure
• Take your supplements (including your prenatal) with food
• If all else fails, stay hydrated and rest. As uncomfortable as it is, this phase will pass.

Basic Bone Broth

4 pounds mixed bones (heads, feet, marrow, knuckles, etc)
1 carrot
1 onion
Splash of raw apple cider vinegar
1 gallon filtered water

Preparation

1. Place all ingredients in a large stock pot and set out at room temperature for hour. This begins the process of leaching the minerals from the bones.
2. Move pot to the burner and place over medium heat to create a low simmer. Ideally around 180˚F, where just barely bubbling. Keep at this temperature at least 8-12 hours but as long as 72 hours! Scum will collect on the surface and remove as necessary with a spoon.
3. Strain out the bones and vegetable material and move liquid to storage containers. Feel free to remove the fat from the surface and use for cooking! Bone Broth freezes well in ice cube trays as well as larger quart containers

We hope you found this information helpful. We strive to help our patients find a healthy way in the world. If you have topics you’d like us to address in future issues please let us know. We are always available for questions and comments.

Warm Regards,

The Physicians of Bambú Clinic