TIPS TO BALANCE BOTH YOUR IMMUNE AND DIGESTIVE HEALTH

Sunshine Healthfoods 6989 Seminole Blvd Seminole Florida 727-397-5333

5 Tips to Balance Both Your Digestive and Immune Health

Tip #1: Avoid processed foods and sugar as much as possible

Very few people eat what I would consider an ideal diet. Most new customers of Sunshine Healthfoods eat what I call the SAD diet (Standard American Diet). One of the most important things you can do to balance the beneficial bacteria in your gut is to avoid an over-abundance of processed foods and sugar that characterize this SAD diet. Sugar actually provides food for non-beneficial bacteria to thrive.

Tip #2: Add more fiber to your diet

According to commonly established recommendations, older folks need at least 20 to 35 grams of fiber per day for good health, but most Americans consume only about 10 to 15 grams per day. Fiber not only helps prevent and relieve simple, occasional constipation, but is also important for heart and metabolic health. Good sources of fiber include nuts, beans, and fresh fruits and vegetables.

Tip #3: Decrease your stress level

Even mainstream Harvard’s Healthbeat will tell you: “The brain and the gastrointestinal (GI) system are intimately connected — so intimately that they should be viewed as one system . . . it is difficult to try to heal a distressed gut without considering the role of stress and emotion.” If you experience excessive stress in your life, you might consider some form of stress reduction. That could include yoga, meditation, working less, shifting your priorities, and enjoying more leisure time.

Tip #4: Drink more water

Water is essential to good digestion (and good health in general). I have observed that most people don’t drink nearly enough. Water helps keep moving food through your digestive tract into the colon. Without sufficient water, your bowel movements may be difficult to pass. There are many opinions as to how much water you should drink daily. Some say 8 glasses per day. You can also take your body weight as a measure, and drink half that amount in ounces daily. For example, a 150-pound person should drink 75 ounces of water daily. Soda, coffee, and alcoholic beverages don’t count.

Tip #5: Add a high-quality probiotic supplement to your diet

Probiotics are the beneficial bacteria that live in your gut. You have about 100 trillion of them in your intestinal tract. In fact, there are so many of them that combined, they weigh about 2 or 3 pounds. To offset the imbalance you now know is so common, I recommend taking a high-quality probiotic supplement daily. Before discussing what to look for in a probiotic supplement, here’s what you should know . . .

“I recommend taking a high-quality probiotic supplement daily”

How NOT to Choose a Quality Probiotic
Many people think they can get enough “friendly” bacteria by eating yogurt. However, the sad truth is that store-bought yogurt products are, for the most part, a waste of your hard-earned money.

Unfortunately, most commercial yogurts are loaded with sugar and other additives, and often heat processed or pasteurized, which may destroy some of their live bacterial cultures.

store-bought yogurt products are, for the most part, a waste of your hard-earned money!!!!

Additionally, many people have problems digesting dairy products, and the pasteurization process may kill the lactase enzyme, which would have made the dairy product more easily digestible.

So your best bet is to invest a little in a premium probiotic supplement.
With Premium I mean- at least 10 different different strains plus prebiotic – preferably refrigerated and around 10 Billion strength and enteric coated. Shelf stable probiotics have come a long way BUT I still recommend refrigerated unless someone is traveling.

6 Reasons to load up on Omega 3 Fatty Acids – Fish Oil

Fish Oil and Omega 3 Fatty Acids – Great for the brain, memory and heart!

The latest scientific research indicates:

  • May help Depression in some people. Fish oil may prevent, or be a potent treatment for depression. Researchers stated that taking a daily fish oil supplement may boost the effectiveness – or even – replace antidepressants for treating depression in some people.

May help with Depression

  • May fight Rheumatoid Arthritis – Omega 3 polyunsaturated fatty acids which is found in fish oil – this oil may prevent or decrease rheumatoid arthritis  – according to the Institute of Human Nutrition, University of Southampton, in a number of double-blind placebo controlled trials of gamma – linolenic acid and fish oil in rheumatoid arthritis have shown significant improvements in a variety of clinical outcomes.

May Boost immune function

  • May Boost immune function – Omega 3 Fatty acids may boost immune function. According to the Proc Nutrition Society, fatty acids from fish increase the survival and reduce disease severity in spontaneous auto-antibody mediated disease.

    can prevent heart attacks and strokes – available on-line or at Sunshine Healthfoods
  • Research on Improving memory and increasing brain efficiency. Your brain is 60% fat, if you take out all the water. This fatty tissue needs replenishing – Omega 3 is intimately involved in brain function and memory.
  • May reduce the risk of heart attack – Omega 3 fatty acids appear to reduce the risk of heart attack and stroke, and to improve heart health in general. Researchers at the VA medical Center report that DHA and EPA, a primary component of Omega 3’s, provide significant protection against development of coronary heart disease.

Key to getting all the benefits from fish oil is buying only superior quality. Always make sure, that the label states DHA and EPA content – combined they should add up to the mg of Omega 3 fatty acids.

Besides that it is extremely important that the label states the oil is FREE of detectable levels of mercury, cadmium, lead, PCB’s and 28 other contaminants.

Fun way to get Kids to Eat Vegetables!

Playing with your food is fun!

Trying to get your kids to eat the right foods can be a challenge today with all the choices available to all of us. However,  there is a  simple solution – food art – where the entire family can partake and have fun carving and creating – this takes playing with your food to another level.

pineapple parrot – fun to make and fun to eat

I love good nutritious food but I want it to taste good and have fun preparing it. Friday is always house cleaning day in my home- that’s a day I don’t cook – but instead we prepare a big jar of freshly squeezed juice – using the Vita-mix.  We carefully search through the refrigerator for all left-over fruits and vegetables and fill up the carafe and mix.

Food Art makes for Family time

Throughout the day – while cleaning my house I take a sip here and there and by the time I go to bed my house is spic and span, my belly is filled and like last Friday I even had a pet pineapple parrot for a few hours ( until we ate it- haha)

I love Pinterest! If u have kids or grand kids that are fussy eaters check out the nutritious but darling plates that are prepared for kids- u don’t have to force anyone to eat their fruits and veggies in the future – they will be enjoying them without delay – because it is fun.

Above are just some examples- so maybe u check it out and have some fun. I can’t wait for next Friday and a new “carving project”


Love and light Sybille

Do Omega 3’s boost weight loss?

Taking Omega 3s on a daily basis can help weight loss by triggering fat burning within the body as well as heart health and brain health function, says a leading Japanese researcher.

Teruo Kawada, aleading researcher at Japan’s Kyoto University, set out to determine whether certain foods can trigger fat burning.

What his team found is that oil-triggering receptors in the gut may use Omega-3s to promote weight loss.

In 2013, Kawada released the results of his investigation with mice.

One group of mice received a diet rich in heavy fats, while the

can prevent heart attacks and strokes – available on-line or at Sunshine Healthfoods Fish Oil

other groups received the same diet along with fish oils containing omega-3s. He found that the mice consuming omega-3–rich fish oil gained 15–25% less fat and 5–10% less weight than those eating only the heavy fats.

Researchers suspected that omega-3s somehow activated the sympathetic nervous systems in mice, creating more fat-burning cells.

There are more discoveries still unfolding about the role that hormones, proteins, and other environmental factors may play in obesity management. But the idea that a diet rich in omega-3s can help to encourage weight loss is intriguing.

How does this impact  you?

It is just one more great reason to be sure that you are getting enough Omega 3’s in your diet and nutritional supplement program. Omega-3’s are essential for good health. Omega-3 benefits include supporting your heart, prevent heart attacks, support healthy blood pressure, help to lower your triglycerides, reduce joint pain, promote brain health, and more.

Some of the best dietary sources of omega-3s are wild salmon, flax-seed, and walnuts. To ensure that you’re getting enough omega-3 benefits, It is recommend to take a daily fish oil supplement that gives you 1600 mg of omega-3.

Milk Thistle – Great for Gallbladder health

Gallbladder problems are extremely common in both men and women.

Approximately 750,000 Americans have their gallbladder removed each year.  In most cases, the pain of a malfunctioning gallbladder becomes so bad, that surgery is the only viable option.

Most people are under the impression that once their gallbladder is taken out, the pain and discomfort they’ve been living with will be gone.  Sadly that’s not the case.  It is common to have just as much discomfort after the gallbladder is removed.

Take good quality herbs like milk thistle.

People without a gallbladder are more prone to digestive problems and liver problems; they can even form stones within the ducts of the liver.  The risk of developing a fatty liver is also greater in people without a gallbladder. Some herbs and nutritional supplements are extremely beneficial if you don’t have a gallbladder.  Are you confused about which supplements to take, or which foods you should avoid?

The gallbladder has important function

Your gallbladder is important.  Your liver continually manufactures bile, which travels to your gallbladder, where it is stored and concentrated.  Bile helps you to digest fat; therefore your gallbladder secretes a lot of bile into your intestines after you’ve eaten a fatty meal.  Bile is also your body’s way of excreting wastes and toxins.  Bile contains cholesterol and other fats that your liver has broken down and wants to excrete.  A well functioning gallbladder helps your body excrete cholesterol, other fats and fat soluble toxins.

What happens when you don’t have a gallbladder?

Your liver continues to manufacture bile, but there is no longer a place to store it or concentrate it.  Therefore bile continually slowly trickles into intestines.  If you eat a fatty meal, you will not be able to secrete a large enough amount of bile into your intestines, therefore the fat will be poorly digested.  This means many people experience diarrhea, bloating, nausea or indigestion.

Not digesting fat well means you will not be able to digest essential fatty acids, including omega 3 and omega 6 fats.  It also means you’ll have a hard time absorbing fat soluble vitamins such as vitamins D, E, A and K.  These nutrients are vital for good health, and you will probably need to take a supplement.

How to have a healthy liver and good digestion without a gallbladder

First of all it’s important to realize that you developed a gallbladder problem in the first place because you had an unhealthy liver.  If your liver is not healthy, it will make poor quality bile.  The bile will be prone to forming sludge and stones.  Just whipping the gallbladder out doesn’t solve that problem, and in fact sludge and stones can form within the liver, compromising its function.

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Here are some vital tips to follow:

  • Keep your intake of dairy products and grains to a minimum or avoid them altogether.  Dairy products (milk, cheese, ice-cream, yogurt) worsen all cases of gallbladder disease, liver disease and they are very difficult to digest.  Food intolerance is a common cause of gallbladder problems, and there is research that links gluten intolerance with gallstones.  A good reason to keep your intake of grains low is to reduce the risk of developing a fatty liver.
gallbladder support
Optimizes fat digestion and helps maintain healthy cholesterol levels already in normal range and aids in gallbladder support.
  • Take good quality herbs like milk thistle, dandelion root and artichoke leaves- all increase bile production and bile flow.  Taurine is an amino acid necessary for bile production.  This should help to make you feel more comfortable after a meal, and should reduce the risk of stones forming inside your liver.
plant based enzymes as Digest Gold
Take a good quality digestive Enzyme high in Lipase – available at Sunshine Health Foods.
  • Eat some good fats and avoid the bad fats. Many people follow a low fat diet after having their gallbladder removed.  This is not necessary and in fact it is harmful.  Your body desperately needs good fats and it is recommend that one includes moderate quantities of extra virgin olive oil, avocados, coconut milk and oil, nuts and seeds in the diet.
  • Take a good quality digestive Enzyme high in Lipase. This product will help you digest fats and fat soluble vitamins more thoroughly.
  • You may need a vitamin D3 supplement. People with compromised liver or digestive function are often vitamin D deficient.  Exposure of your skin to the sun’s UVB rays enables your body to manufacture vitamin D.  However, this process occurs in your liver and kidneys.  People with a sluggish liver often do not manufacture vitamin D adequately.  Therefore it’s a good idea to get a blood test and take a supplement.  5000 IU of vitamin D3 is a safe and effective dose for most people, but it’s best to be guided by your own doctor.
  • Include some bitter and sour foods in your diet.  They should help to improve your digestion and make it easier to tolerate good fats in your diet.  Suitable bitter and sour foods include lemons, limes, radicchio lettuce, chicory, endive and dandelion leaves.

The above statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any disease.

Recognizing and dealing with Male depression

Male depression is hard to recognize because the male stereotype is to be strong and silent, however, these could be signs of depression.

Emotions are part of being human and men are no different. Of course, the male stereotype is to be strong and silent, however, there are physical and mental signs that something is not quite in balance – these are signs that something needs to change.

Sleep disorders can be an early sign for depression. Taking a natural amino acid such as L- Tryptophan or 5-HTP can help with your mood.

In the course of any given year, an average of 3% of men experience a major depressive episode and 1 in 10 men will experience major depression at some point in their lives. This article describes how men must recognize and come to terms with their depression and helps them to cope and where to get support.

What is balance…and the signs of male depression

Balance’ is elusive and it is often recommended to follow the concept of doing your best with the knowledge you have and the supports that are accessible. Men may feel they are ‘broken’ or ‘overwhelmed’ – if you had a broken bone, however, you would seek help to get it set straight and checked regularly. The mind can seem broken as well, which may include a variety of negative thoughts and beliefs and the related emotions of anxiousness about the future and a feeling of feeling down and depressed. Your mood and mental thoughts can shift and improve, not with a physical cast, but a cast of the right supportive factors.

General signs of depression

  • Feelings of helplessness and hopelessness
  • Loss of interest in activities you previously enjoyed, like former hobbies and social events
  • Appetite or weight changes
  • Sleep irregularities – either sleeping too much or too little
  • Concentration problems or too many negative thoughts
  • Unexplained aches and pains
  • Fatigue
  • Stress
  • Anxiety – research has shown a strong link between anxiety and depression.

Depressive signs more common in men

  • Physical issues– backache, headaches, sexual dysfunction, digestive problems
  • Anger and agitation– being sensitive to criticism, losing your sense of humor and having a short temper, being physically aggressive/violent, abusive or controlling
  • Reckless behavior– participating in risky activities such as drugs, excessive alcohol, gambling or participating in unprotected sex
  • Suicidal thoughts – older men are at the highest risk and most doctors dismiss symptoms – depression is not normal when we age.
Talk with a good friend, a clergy member or call a crisis hot-line.

Taking an omega-3 based supplement such as fish oil or flax-seed oil can also improve neurological functions including mood balance.

A fundamental point to realize is to be patient with yourself -this is not a quick-fix. If it is an urgent, call 9-1-1 or go to your local hospital Emergency room or call a local crisis support hot-line. Otherwise, try and keep a positive attitude and give yourself some time – self-care and attention will gradually improve your state of mind.

Next, you need someone to open up with – it’s important not to be alone since your mind may be full of negative thoughts and negative self-perceptions. Make a list of people you can open up with and make contact – it could be a good friend, a close family member,your clergy or priest, your primary health care provider.

exercise
Taking daily – an omega-3 based supplement such as fish oil or flax-seed oil can also improve neurological functions including mood balance as well as the natural – amino acid 5-HTP or L- Tryptophan can help with mood.

Many work places offer confidential counseling services – by phone or in person. If you prefer to be anonymous, contact Crisis Text Line, a non-profit organization providing free crisis intervention by SMS messaging.

Your local state or province or territory offers local crisis lines that you can access online or by phone – Support in the United States is accessible from MentalHealth.gov.

Other important things you can do now

A proactive step that will help your mental health is to shift your lifestyle and diet to one that is healthier. A regular exercise routine will boost your mood, improve your sleep and provide a physically satisfying way to shift your body and mental state. Try to go outdoors daily such as to a local trail in a park or just a walk around the block. Fresh air and observing nature can get you out of your own head and give you perspective that is greater than yourself. Eat small, regular, balanced satisfying meals, including protein with each meal (eg: meat, poultry, or legumes) with some vegetables. Avoid sugar and alcohol

 A multivitamin and a B-complex can be very helpful for the nutrients your brain requires to promote healthy neurological balance. 

Taking an omega-3 based supplement such as fish oil or flaxseed oil can also improve neurological functions including mood balance.

L- Tryptophan and 5- HTP are supportive amino acids that increase the body’s production of serotonin. However, they should NOT be used with other anti- depressants!

Disclaimer

Vitamins and supplements are not created equal

By Alexandra Lundahl

Seminole – Even though she sells vitamins and supplements for a living, pushing products is not her priority. Her customers’ overall health is.

“I personally think that the public should know that the best vitamins sit in whole food,” said Sybille Rischmeier, certified nutritional counselor and owner of Sunshine Health Foods, 6989 Seminole Blvd, Seminole Florida.  http://www.sunshinehealthfoods.net/home/

“Everything I have on the shelf, when it comes to normal vitamins, is second-best. And when they choose a vitamin, then they should go with a whole food-based vitamin. One that’s not made in the laboratory. That’s very important.”

Rischmeier said the body in essence knows the difference between vitamins and minerals that occur naturally in food and those that were produced in a lab setting.

One problem with he vitamin and supplement industry, Rischmeier said, is that it is not regulated by the FDA so consumers must be careful about what they buy and use. Some use fillers and sub par products, and some are misleading about what they actually contain, she said. One example she uses is fish oil.

“chewing (food) properly is extremely important”

“You can buy a fish, a big old fish, and squeeze the heck out of it,” Rischmeier said.

“You will get some fish oil. But how much omega do you get? This is what you’re after. You’re after the omega 3’s, not the fish oil. And there are a lot of companies out there that don’t even give you the amount of omega 3.”

Since, these things are not regulated, it’s crucial that people educate themselves so they know what is in the pills they take and what quality the substances are, she said, because the general label alone often is misleading.

When one does get quality products, there are so many ways that vitamins and supplements can help the body, Ruschmeier said. In the case of fish oil and omega 3s, this is used to help with on’s mood, in the immune system, and to help one’s brain and heart function better, she said.

The body in essence knows the difference between vitamins and minerals that occur naturally in food and those that were produced in a lab setting.

Additionally, a good vitamin is an excellent energy source, she said. For instance, one way a multivitamin can help is to ease digestion, which can lead to more energy.

“A good whole food multivitamin, which mostly has things like chorella, spirulina, barley. Those are not only super foods, they also cleanse,” Rischmeier said. “If your liver is running smoothly, you produce enzymes and a quality bile, I would say. Quality bile breaks down your food. The problem with the body is that digestion is always taking so much energy away, so the easier you make it on the body to digest, (the more energy you’ll have.)”

Healthy digestive track is essential to good health.
it is important to maintain a healthy digestive track. If you are taking an antibiotic – you must take a probiotic measured in the billions of cultures

Additionally, chewing properly is extremely important for this same reason, she said. Most people swallow far too quickly before their teeth have really been put to the proper use, Ruschmeier said. The better one chews, the less work the digestive track will have to work and more energy will be saved for other things.

“Digestion is an assemble line.” Ruschmeier said. “If you don’t chew your food, you give the big load to the belly. That what the teeth are for. And a lot of people with bad digestion problems they have bad teeth or related problems.”

“probiotics should be measured in the millions and billions”

Magnesium is another essential nutrient that can be found in vitamins, Ruschmeier said. Magnesium is needed for sleep, digestion, heart rhythm, to ease headaches and to prevent constipation, she said.

Ruschmeier said that co-enzyme Q-10 is very important for everyone over the age of 35, and that everyone should also get  enough of vitamin D3. Additionally, sh said, lutein vitamin can help delay muscular  degeneration, MSM vitamins can help as a painkiller an d to rebuild cartilage, and turmeric and bosweilaa can work as anti-inflammatory agents. Hawthorn is good for the heart, while pumpkin seed oil is good for the bladder, she said.

“There are so many herbs and spices that all have had a place for hundreds of years,” Rischmeier said. “I’m from Europe, and there that’s what people do first. Everybody has a natural health bible at home, and that’s how we grow up and that’s what we first do.”

“if your has no air in the tires, you wouldn’t first buy a new motor and expect it to run better – you’d fill up the tires”

Rischmeier notes that it is important not to rely on vitamin as a way to receive all of one’s essential nutrients. They are meant to be supplemental, in addition to eating well.

There is so much information about vitamins that it can be overwhelming and difficult to know here to start. The following is a top 10 list that Ruschmeier views as some of the most important things people should do and know about vitamins and supplements.

Make sure the vitamin is whole food-based. Also, look for a Good Manufacturing Practice (GMP) stamp on the label to help ensure there are no fillers, preservative and other “garbage” added in.

Make sure the vitamin A is 100 per cent beta-carotene.

Vitamin E should always say d-alpha – which is natural, not dl-alpha – dl-alpha is synthetic Vitamin E – made from petroleum, she said.

Vitamin D should be D3. Vitamin K should be from natto. Ruschmeier said this vitamin can go into the arteries and wash down calcification, but it has to be from natto.

Look for specific amount of Omega 3 content, not just labeled as “fish oil.” Example: 1 tsp – 1,600mg of Omega 3.

A probiotic should show the units in billions, not in milligrams. Probiotics are not measured in micro-grams but in the millions or billions of cultures, she said.

“If someone who is on a antibiotic or who was recently on an antibiotic they should take a refrigerated probiotic and not a shelf-stable probiotic measured in the billions,” Ruschmeier said.

She said, if you car has no air in the tires, you wouldn’t first buy a new motor and expect it to run better – you’d fill the tires up with air first. Rischmeier said the same is true about one’s health. Start by eating more vegetables and fruits, going for a walk, and then one can work on fine-tuning things like adding specific supplements to address individual nutritional needs.

Keep in mind that the body changes as it gets older, and sometimes things that you  could always eat with no problems will become less compatible with your body. Once such common thing is lactose. Pay attention to your body and its reactions.

 

first published in: Beacon Newspaper