What Is It With Gluten?

Gluten is a composite formed from several different proteins. It is found most commonly in wheat, barley, rye, spelt, kamut, oats, durum, einkorn, farro, graham, and semolina. Adding texture and a characteristic chewiness to baked goods, gluten is used in a wide variety of other foods as a thickener and binder, flavor enhancer, and protein supplement.

Within gluten, there are actually four main proteins: albumins, glutelins, globulins, and prolamins. Glutelins and prolamins are found in higher concentrations in wheat, while albumins and globulins are more plentiful in corn and rice. Glutelins in wheat, in particular, are dangerous for those susceptible to gluten intolerance and sensitivity because of the way that acids in the body break them down, leading to an abnormal immune response.

The cells of the immune system produce antibodies and other cellular products that begin to react against normal, healthy tissue, causing inflammation and damage. Gluten sensitivity is an autoimmune disease that creates inflammation throughout the body, with wide-ranging effects across all organ systems. Gluten can inflame the brain by causing an autoimmune response. 

A review paper in The New England Journal of Medicine listed 55 “diseases” that can be caused by eating gluten, including celiac disease, osteoporosis, irritable bowel disease, inflammatory bowel disease, anemia, cancer, fatigue, rheumatoid arthritis, lupus, multiple sclerosis, and almost all other autoimmune diseases. Gluten is also linked to many psychiatric and neurological diseases, including anxiety, depression, schizophrenia, dementia, migraines, epilepsy, and neuropathy (nerve damage). It has also been linked to autism.

The Ways Gluten Affects the Body & the Brain:

• Through inflammation, and
• As excitotoxins

The autoimmune reaction, where the body’s immune system starts attacking normal tissue in response to eating gluten will continue as long as these food products are in the diet. Gluten intolerance may lead to a varying degree of intestinal damage that increases the risk for malabsorption of food, which cause nutritional deficiencies and may also result in conditions, such as iron deficiency anemia, osteopenia, and osteoporosis.

During the digestion process, gluten can be broken down into individual proteins that are a lot like psychedelic drugs. These are opium-like proteins called gluteomorophins, which can drastically change brain function and behavior.

The gluten can affect the brain is due to its high content of glutamate (similar to MSG), a molecule that accelerates, activates, irritates and damages brain cells through a special “docking station” called the NMDA receptor. Excessive activity in this receptor due to glutamate has been linked to many psychiatric disorders. Glutamate is an excitotoxin, a substance that agitates and kills or damages brain cells.

Have we adapted to gluten?

Grains contain poisons, i.e. gluten, in their husks to fight back against predators. Some creatures, like birds, have adapted to overcome the defenses of gluten-containing cereal grains. However, most mammals are not adapted to grains and do not eat them in substantial quantities. This includes the humans. Even though, our bodies have not adapted, our diet have significantly changed to include industrialized, processed grains.

The body’s reaction to gluten:

• It eats away at your gut lining. If the gut is damaged, you do not absorb nutrients.
• It messes with the gall bladder and bile production. If you do not absorb fats and fat soluble nutrients such as vitamins A, D, K, and other nutrients, you will have problems utilizing any minerals you do absorb, to say nothing of the nutrient deficiencies from inadequate essential fats.
• Phytates tightly bind to metal ions and make them unavailable for absorption.
• All of which can lead to autoimmune disease and cancer. Once the gut lining is damaged, we are at exceptionally high risk of autoimmune disease, such as Hashimoto’s, and several types of cancer, including non-Hodgkin’s lymphoma. The pancreas is assailed by grain-induced inflammation due to CCK problems and elevated insulin levels. This inflammation is a potential cause of pancreatic cancer and pancreatitis (inflammation of the pancreas).

Gluten & Thyroid: Mistaken identity

The molecular structure of gliadin, the protein portion of gluten, closely resembles that of the thyroid gland. When gliadin breaches the protective barrier of the gut, and enters the bloodstream, the immune system tags it for destruction. These antibodies to gliadin also cause the body to attack thyroid tissue.

Is moderation a possible choice?

Gluten is one of those cases where moderation is not possible. Even the smallest amount of gluten can trigger an autoimmune response, from a drop of soy sauce or a whole loaf of wheat bread. The immune response to gluten is delayed, which means that it may not manifest until up to 4 days later and may  last in the body for up to 6 months each time.

Gluten-Free Diet

It is important to be aware of the presence of gluten in many of the grocery items besides the typical culprits, such as bread, crackers, cookies, biscuits, breaded meat, croutons, pasta, pizza crust, noodles, muffins, noodles, and cake. There may be unexpected items that contain gluten that you may have never thought about before, so it is VITAL to read the labels on everything that comes prepackaged:

• Soy sauce
• Malt vinegar
• Pickles
• Blue cheese
• Couscous
• Root beer
• Cold-cut meats
• Canned fruits and vegetables
• Pudding
• Boxed/canned soups
• Dry mustard powder
• Salad dressings
• Tabbouleh
• Lower end brands of chocolate
• Communion wafers
• Sausages
• Curry powder
• Beer

Remember to read all your ingredient labels! Choose whole foods and gluten-free foods that don’t have a label!

Have questions? Contact me here, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

The Rules for Life by The Dalai Lama

Some “food” for your thoughts and spirit from His Holiness The Dalai Lama:

–Take into account that great love and great achievements involve great risk.

–When you lose, don’t lose the lesson.

–Follow the three R’s:

-  Respect for self,

-  Respect for others and

-  Responsibility for all your actions.

–Remember that not getting what you want is sometimes a wonderful stroke of luck.

–Learn the rules so you know how to break them properly.

–Don’t let a little dispute injure a great relationship.

–When you realize you’ve made a mistake, take immediate steps to correct it.

–Spend some time alone every day.

–Open your arms to change, but don’t let go of your values.

–Remember that silence is sometimes the best answer.

–Live a good, honorable life. Then when you get older and

think back, you’ll be able to enjoy it a second time.

–A loving atmosphere in your home is the foundation for your life.

–In disagreements with loved ones, deal only with the current situation. Don’t bring up the past.

–Share your knowledge. It is a way to achieve immortality.

–Be gentle with the earth.

–Once a year, go someplace you’ve never been before.

–Remember that the best relationship is one in which your love for each other exceeds your need for each other.

–Judge your success by what you had to give up in order to get it.

–If you want others to be happy, practice compassion.

–If you want to be happy, practice compassion.

***Today’s post is dedicated to my best friend Nang, who is about to celebrate her Master’s Degree graduation in Public Health.

Have questions? Contact me here, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

pH Balance for Optimum Health

The functionality of our systems is highly dependent on the chemical fluids in our bodies. Each day we introduce more chemicals with additional increased stressors that pose growing demands, causing a higher incidence of chronic diseases. Establishing an ideal pH balance of alkaline and acid foods in the body is essential part of nutrition for optimum health.

A pH of 7.0 is neutral. A pH below 7.0 is acidic. A pH above 7.0 is alkaline. Human blood pH should be slightly alkaline (7.35 – 7.45). Below or above this range means symptoms and disease.

An acidic pH can occur from:

• an acid forming diet
• emotional stress
• toxic overload
• auto-immune reactions
• and any process that deprives the cells of oxygen and other nutrients.

The body will try to compensate for acidic pH by using alkaline minerals.  If the diet does not contain enough minerals to compensate, a build-up of acids in the cells will occur.

An acidic balance will:

• decrease the body’s ability to absorb minerals and other nutrients

• decrease the energy production in the cells
• decrease its ability to repair damaged cells
• decrease its ability to detoxify heavy metals
• make tumor cells thrive
• and make it more susceptible to fatigue and illness.

The natural way to balance the pH in the body is using proper nutrition. And to aid in the process, examine the list of foods below. It is also important to assess the foods that have a tendency toward creating alkaline compounds once digested.

Although, it might seem that citrus fruits would have an acidifying effect on the body, the citric acid they contain actually has an alkalinizing effect in the system. Note that a food’s acid- or alkaline-forming tendency in the body has nothing to do with the actual pH of the food itself. For example, lemons are very acidic; however, the end products they produce after digestion and assimilation are very alkaline, so lemons are alkaline forming in the body. Likewise, meat will test alkaline before digestion, but it leaves very acidic residue in the body, so like nearly all animal products, meat is very acid-forming.

ALKALINE FOODS

ACIDIC FOODS

ALKALIZING VEGETABLES Alfalfa Barley Grass Beet Greens Beets Broccoli Cabbage Carrot Cauliflower Celery Chard Greens Chlorella Collard Greens Cucumber Dandelions Dulce Edible Flowers Eggplant Fermented Veggies Garlic Green Beans Green Peas Kale Kohlrabi Lettuce Mushrooms Mustard Greens Nightshade Veggies Onions Parsnips (high glycemic) Peas Peppers Pumpkin Radishes Rutabaga Sea Veggies Spinach, green Spirulina Sprouts Sweet Potatoes Tomatoes Watercress Wheat Grass Wild GreensALKALIZING ORIENTAL VEGETABLES Daikon Dandelion Root Kombu Maitake Nori Reishi Shitake Umeboshi WakameALKALIZING FRUITS Apple Apricot Avocado Banana (high glycemic) Berries Blackberries Cantaloupe Cherries, sour Coconut, fresh Currants Dates, dried Figs, dried Grapes Grapefruit Honeydew Melon Lemon Lime Muskmelons Nectarine Orange Peach Pear Pineapple Raisins Raspberries Rhubarb Strawberries Tangerine Tomato Tropical Fruits Umeboshi Plums WatermelonALKALIZING PROTEIN Almonds Chestnuts Millet Tempeh (fermented) Tofu (fermented) Whey Protein PowderALKALIZING SWEETENERS SteviaALKALIZING SPICES & SEASONINGS Chili Pepper Cinnamon Curry Ginger Herbs (all) Miso Mustard Sea Salt Tamari ALKALIZING OTHER Alkaline Antioxidant Water Apple Cider Vinegar Bee Pollen Fresh Fruit Juice Green Juices Lecithin Granules Mineral Water Molasses, blackstrap Probiotic Cultures Soured Dairy Products Veggie Juices ALKALIZING MINERALS Calcium: pH 12 Cesium: pH 14 Magnesium: pH 9 Potassium: pH 14 Sodium: pH 14

ACIDIFYING VEGETABLES Corn Lentils Olives Winter SquashACIDIFYING FRUITS Blueberries Canned or Glazed Fruits Cranberries Currants Plums** Prunes**ACIDIFYING GRAINS, GRAIN PRODUCTS Amaranth Barley Bran, oat Bran, wheat Bread Corn Cornstarch Crackers, soda Flour, wheat Flour, white Hemp Seed Flour Kamut Macaroni Noodles Oatmeal Oats (rolled) Quinoa Rice (all) Rice Cakes Rye Spaghetti Spelt Wheat Germ WheatACIDIFYING BEANS & LEGUMES Almond Milk Black Beans Chick Peas Green Peas Kidney Beans Lentils Pinto Beans Red Beans Rice Milk Soy Beans Soy Milk White BeansACIDIFYING DAIRY Butter Cheese Cheese, Processed Ice Cream Ice MilkACIDIFYING NUTS & BUTTERS Cashews Legumes Peanut Butter Peanuts Pecans Tahini Walnuts ACIDIFYING ANIMAL PROTEIN Bacon Beef Carp Clams Cod Corned Beef Fish Haddock Lamb Lobster Mussels Organ Meats Oyster Pike Pork Rabbit Salmon Sardines Sausage Scallops Shellfish Shrimp Tuna Turkey Veal Venison ACIDIFYING FATS & OILS Avacado Oil Butter Canola Oil Corn Oil Flax Oil Hemp Seed Oil Lard Olive Oil Safflower Oil Sesame Oil Sunflower Oil ACIDIFYING SWEETENERS Carob Corn Syrup Sugar ACIDIFYING ALCOHOL Beer Hard Liquor Spirits Wine ACIDIFYING OTHER FOODS Catsup Cocoa Coffee Mustard Pepper Soft Drinks Vinegar ACIDIFYING DRUGS & CHEMICALS Aspirin Chemicals Drugs, Medicinal Drugs, Psychedelic Herbicides Pesticides Tobacco ACIDIFYING JUNK FOOD Beer: pH 2.5 Coca-Cola: pH 2 Coffee: pH 4 ** These foods leave an alkaline ash but have an acidifying effect on the body.

Alkaline Forming Foods
VEGETABLES Garlic Asparagus Fermented Veggies Watercress Beets Broccoli Brussel sprouts Cabbage Carrot Cauliflower Celery Chard Chlorella Collard Greens Cucumber Eggplant Kale Kohlrabi Lettuce Mushrooms Mustard Greens Dulce Dandelions Edible Flowers Onions Parsnips (high glycemic) Peas Peppers Pumpkin Rutabaga Sea Veggies Spirulina Sprouts Squashes Alfalfa Barley Grass Wheat Grass Wild Greens Nightshade Veggies	FRUITS Apple Apricot Avocado Banana (high glycemic) Cantaloupe Cherries Currants Dates/Figs Grapes Grapefruit Lime Honeydew Melon Nectarine Orange Lemon Peach Pear Pineapple All Berries Tangerine Tomato Tropical Fruits WatermelonPROTEIN Eggs (poached) Whey Protein Powder Cottage Cheese Chicken Breast Yogurt Almonds Chestnuts Tofu (fermented) Flax Seeds Pumpkin Seeds Tempeh (fermented) Squash Seeds Sunflower Seeds Millet Sprouted Seeds Nuts	OTHER Apple Cider Vinegar Bee Pollen Lecithin Granules Probiotic Cultures Green Juices Veggies Juices Fresh Fruit Juice Organic Milk (unpasteurized) Mineral Water Alkaline Antioxidant Water Green Tea Herbal Tea Dandelion Tea Ginseng Tea Banchi Tea KombuchaSWEETENERS Stevia Ki Sweet SPICES/SEASONINGS Cinnamon Curry Ginger Mustard Chili Pepper Sea Salt Miso Tamari All Herbs ORIENTAL VEGETABLES Maitake Daikon Dandelion Root Shitake Kombu Reishi Nori Umeboshi Wakame Sea Veggies

Acid Forming Foods
FATS & OILS Avocado Oil Canola Oil Corn Oil Hemp Seed Oil Flax Oil Lard Olive Oil Safflower Oil Sesame Oil Sunflower OilFRUITS Cranberries GRAINS Rice Cakes Wheat Cakes Amaranth Barley Buckwheat Corn Oats (rolled) Quinoa Rice (all) Rye Spelt Kamut Wheat Hemp Seed Flour DAIRY Cheese, Cow Cheese, Goat Cheese, Processed Cheese, Sheep Milk Butter	NUTS & BUTTERS Cashews Brazil Nuts Peanuts Peanut Butter Pecans Tahini WalnutsANIMAL PROTEIN Beef Carp Clams Fish Lamb Lobster Mussels Oyster Pork Rabbit Salmon Shrimp Scallops Tuna Turkey Venison PASTA (WHITE) Noodles Macaroni Spaghetti OTHER Distilled Vinegar Wheat Germ Potatoes	DRUGS & CHEMICALS Aspartame Chemicals Drugs, Medicinal Drugs, Psychedelic Pesticides HerbicidesALCOHOL Beer Spirits Hard Liquor Wine BEANS & LEGUMES Black Beans Chick Peas Green Peas Kidney Beans Lentils Lima Beans Pinto Beans Red Beans Soy Beans Soy Milk White Beans Rice Milk Almond Milk

The chemical aspects of emotions affects the pH balance. The alkalinity in the body is increased with meditation, prayer, peace, kindness, and love; whereas the acidity is increased with overwork, anger, fear, jealousy, and stress.
Balancing pH is an full body process through chemical, physical, and emotional aspects of care. The foods we are eating, the toxins we are ingesting, the state of the digestive system and its ability to break down the food, and the emotional state of a person will all affect the optimal health and wellness of the body.The chemical aspects of emotions affects the pH balance. The alkalinity in the body is increased with meditation, prayer, peace, kindness, and love; whereas the acidity is increased with overwork, anger, fear, jealousy, and stress.

If I can answer any questions, feel free to contact me on here or at drtijana.dc@gmail.com.

Yours in health, Dr. Tijana

Aromatherapy for Health

Aromatherapy is a form of alternative medicine with healing properties close to homeopathic remedies. The therapeutic benefits of aromatherapy vary from a little mental boost; to soothing sunburns, achy muscles; relieving some anxiety; as an antiseptic, and plethora of other applications.

Aromatherapy oils are made by extracting the natural oils from various parts of plants. Typically, steam distillation is used to produce the oils. Steam will run through the plant breaking down the cells that carry the oil. The oil and steam are then carried to a cooling chamber where they are separated resulting in the capture of the essential oil.

Here is a list of a few choice oils to have handy at home:

Lavender: Lavender oil has this yummy, fresh floral scent with a dash of sweetness and herby aroma. It smells amazing, as it is also the most versatile of all essential oils. Therapeutically, lavender oil has a calming effect for those suffering from anxiety. Medicinally, it can be used as an antiseptic and pain reliever to soothe minor burns, insect bites and stings, and muscle or joint pain. For a little pick-me-up, even one breath will make you feel blissful.

Peppermint: Peppermint oil has a very stimulating yet soothing aroma and is easily “Mother Nature’s Icy Hot” due to its main constituent, menthol. It is effective in arousing your mental sharpness, and it can be used to relieve congestion, headaches, migraines, digestive problems, and soothe achy muscles. To help with headaches, rub a tiny bit on the temples. To relieve muscle soreness, dilute it with a carrier oil, like grape seed oil, and rub it into whatever is sore.

Eucalyptus: This oil has a very fresh and clean aroma that is sure to open up the airways.  Eucalyptus oil is a natural antibacterial, antifungal, antimicrobial, antiviral, and anti-inflammatory. It is best used for respiratory problems like colds, coughs, asthma, and congestion, in addition to wounds, muscle pain, mental exhaustion, dental care, and skin care. Dropping a little of this in a hot bath when congested, it is a great natural way to clear the nasal passages.

Lemon: With its uplifting and fresh scent, lemon oil can help get rid of bad vibes and increase concentration and mental awareness by rubbing a few drops on the chest and throat. It is also an antiseptic and antifungal making it a wonderful fix for scrapes, cuts, and other open wounds.

Tea Tree. A widely popular form of alternative medicine, tea tree oil has astringent properties great for alleviating oily secretions of the skin (face and scapl), but it’s terpinen content soothes minor wounds without irritation.

When purchasing or using essential oils, it is important to ensure that they are 100% pure, therapeutic grade.  They can be diluted with carrier oils (grapeseed, jojoba, or sweet almond oil) or water depending on what you are going to use the essential oil for. Before use, especially if you have any health concerns, consult with your health care practitioner.

Have questions? Contact me here, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

Gluten-Free Wildcards

It seems that gluten-free is typically associated with foods of cardboard consistency and lacking in excitement to the taste buds. There are food choices without having to resort to  highly processed ones. There are plenty of nutritious alternatives for the hard-to digest, glue-like protein.

Here are some new cooking ideas to supplement in to your diet:

Quinoa: Actually a seed, a member of the grass family and not even a grain at all! It is referred to as a grain because of having similar flavor and cooking properties. This food can be found in all sort of salad combination, in protein bars, crackers and even chocolate! It can topped with steamed vegetables and a big pour of sauce from herbs and nuts. One of the huge benefits of quinoa is that it contains all nine essential amino acids = a complete protein!

Millet: A bit dried than quinoa, this is a mineral-rich seed often found in birdseed mixes. It makes a mashed potato substitute when mixed and mashed up with some steamed or roasted cauliflower. Leftover cooked millet makes an easy breakfast porridge when mixed with some almond milk, cardamom, raw honey and fresh berries. Another great source of protein!

Amaranth: A super tiny seed similar to millet and quinoa and also a great plant source of protein, especially of the essential amino acid lysine, which other grains are low in. It is even thought to help lower “bad” cholesterol. Amaranth works great in soups, stews and porridges. The seeds are very fine and tend to get bit creamier and binding when cooked. Amaranth flour also works well in pancakes and breads. Amaranth grows very rapidly and is thought of as a weed in many areas = sustainability.

Brown Rice Mochi: A delicious baked pastry version. Made with only brown rice this is as clean as it gets. With plenty of different flavor varieties to choose from for flavor (from dried fruit , nuts and seeds) you can satisfy both a sweet and savory craving with these warm and chewy treats. Cut up a few squares, pop it in the oven for 10 minutes and watch them rise to the occasion. Can be dipped in applesauce and almond butter.

Buckwheat Noodles: With a really smooth texture and a hearty flavor that can stand up well to spicy foods.  Buckwheat is good for the cardiovascular system and great source of magnesium!  And despite it’s name, buckwheat is not related to wheat and does not contain any gluten.

Chia Pudding: Chia seed was cultivated by the Aztec and was so valued that it was given as an annual tribute by the people to the rulers. It can be turned into a delicious and decadent pudding simply by adding your nut milk of choice, some vanilla extract, a spoon of raw cacao or carob and something sweet like honey, maple syrup or stevia. You can also stir and sprinkle chia seeds in to any smoothie recipe or your morning porridge.

Zucchini Noodles: A great pasta and noodle alternative and it’s all about the cutting technique. If you are looking to cut down on calories, carbs and starches, these “noodles” are sure to satisfy that pasta craving! Use a spiral slicer or a mandolin to get the thin, long spaghetti like strips, dress with some fresh tomato sauce or a nutty pesto.

Lettuce Wraps: Need a carrier for all your stuffing? skip the grains and go for leaves. Romaine and Boston lettuce leaves are big enough to hold a variety of fillings, just like a taco-shell or tortilla. You can try to quickly blanch large collard green leaves and use those as alternative wraps. Also, using nori – think sushi maki and hand rolls. Roll up some nut butter, your favorite chopped vegetables, some avocado and a sprinkle of sprouts.

Have your favorite recipe? Feel free to share it here and I’ll include it on this list.

Have questions? Want your voice heard? Contact me here, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

Better Sleep Naturally

A good night of sleep is one of the pillars of health because this is the time the body is able to heal and repair. Sleep is an essential period allowing the body to recuperate from the effects and challenges of daily life on both body and mind.

It has become increasingly more difficult for many people to disconnect – from cell phones, tablets, laptops, television, music players – resulting in a lack of rest and chronic sleep deprivation. Interrupted or impaired sleeping patterns can have serious, far reaching effects on health, such as:

• Weakened immune system
• Accelerated tumor growth
• Impaired memory and ability to recollect
• Decreased physical and mental performance
• Less melatonin -> inability to suppress free radicals
• Increased adrenal stress

So the question is: what can be done for a better night of sleep? Below are some suggestions that may bring you to a more peaceful slumber and a refreshed awakening the next day:

• Limiting stimulants (caffeine and alcohol) during the day and before bed
• Avoiding sensitive foods (sugar, grains, dairy) & eating easily digestible foods before bed
• Keeping the bedroom cool
• Exercising regularly (as little as 30 minutes a day)
• Choosing a mattress to promote healthy spinal alignment
  • A well built mattress with the right amount of firmness (the firmer the better) without being stiff
• Choosing a proper sleeping position
  • Sleeping on the back or the side with enough support under the neck in order to maintain a neutral spine through the body
  • Avoid sleeping on the stomach to decrease pressure on joints and muscles, as well as decreasing strain on the facet joints in the lower back due to excessive curvature while on the stomach
• Cautiously consider natural sleep enhancers
  • Valerian root, 5-HTP, and L-theanine are some possibilities, but not to be taken without speaking to your health care provider!
  • Melatonin should be considered WITH EXTREME CAUTION, especially if the person is of child-bearing ability for both females and males. NEVER to be used by a child!

Sleeping pills should be avoided for a number of reasons:

• Highly addictive, not intended for long-term use
• Significant risks and side effects: memory impairment and amnesia, nervousness, confusion, hallucinations, bizarre behavior, and extreme irritability, aggressiveness,  increased feelings of depression and thoughts of suicide
• Study: Increased risk of mortality prematurely
• Impairs  the ability to reach the deeper stages of sleep
• Feeling sluggish and lethargic upon awakening

Sleep disturbances should be taken with a lot of consideration, as it is a vital function in the nervous-system-modulated process of the brain. As a chiropractor, keeping the nervous system is the optimal mission and is facilitated though proper spinal health. Chiropractic allows the body to release the accumulated physical, mental, and chemical stress and further allows the appropriate alignment and movement in the spine and its structures. So do take that in consideration when assessing your sleeping patterns.

Have any questions? Contact me below, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

Sources of Plant-Based Protein

Plant-based diets have been used as a venue to optimize health, but the biggest challenge is typically how to get the protein without meat, eggs, and dairy. Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of muscle and body tissue.

While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources. Using a well-founded whole food plant-based diet can provide enough protein to satisfy body’s needs and an active lifestyle. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70.

Here is a list of plant-based whole foods that are high in protein:

Quinoa (14 g protein per cup)

A gluten-free grain-like seed, quinoa is a high protein alternative to rice or pasta, served alone or over vegetables and greens. It provides a good base for a veggie burger and is also a fantastic breakfast cereal when served cold with almond or coconut milk and berries.

Lentils (17.9 g  protein per cup)

Delicious, nutritious and super easy to prepare for a meal in a soup or as a side dish, or as a snack. Trader Joe’s sells them pre-cooked.

Tempeh (30.78 g protein per cup)

A fermented soybean-based food, tempeh is a healthy protein-packed alternative to its non-fermented cousin tofu. It makes for a great veggie burger and doubles as a tasty meat alternative to meatballs in pasta, or over brown rice and vegetables.

Beans/Black, Kidney, Mung, Pinto (12-15 g protein per cup)

Great on a veggie burrito, in chili and soups, on salads or over rice with vegetables, beans of all varieties can easily be a daily inexpensive staple.

Spirulina (6g protein per 10 grams)

A blue-green algae, spirulina is a highly bioavailable complete protein containing all essential amino acids.  It’s a plant-based protein powerhouse at 60% protein, the highest of any natural food.

Hemp Seeds (16 g protein per 3 tbsp)

With a perfect ration of omega-6 and omega-3 EFA’s, hemp seeds are another bioavailable complete protein rivaled only by spirulina. A simple and great addition to a multitude of dishes, from breakfast cereal to salads to smoothies to vegetables and rice.

Pumpkin, Squash, and Watermelon Seeds (28-33 g protein per 100 g)
A popular food in the Middle East and East Asia, these seeds are very popular roasted and can be eaten as a snack or in combination with other dishes and salads.

Marmite Yeast Extract Spread  (27.8 g protein per 100 grams) 
It is a natural by-product from brewer’s yeast through the process of fermentation. A good source of vitamin B12, niacin, and riboflavin, the spread packs a lot of protein. Has been very popular in Britain and Europe.

Almonds (24 g protein per 1 cup)

Have a lower saturated fat content and a multitude of health benefits.

Couscous (15.1 g protein per 100 g)

Light and fluffy of semolina, traditionally prepared as a side dish with a stew spooned over it.

Chia Seeds (4.4 protein per 1 ounce)

High in fiber and Omega-3 fatty acids. Can be used in smoothies, homemade granola, sprinkled over hot or cold cereal, baked into crackers, and added to salads. Soak chia seeds for about 10 minutes before consuming to prevent them from absorbing water from your body during digestion and causing dehydration.

There are plenty of other options, but this gives you an idea of the wide range of plant-based protein-rich foods available.

 

Have any questions? Contact me below, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

Reducing Chemical Burden – Easy & Cheap

The journey to better health include an overall change in lifestyle that leads to a healthier and cleaner life for the whole family and the environment. However, this process can be overwhelming when you start realizing that many of the products used in the every day life are a potential hazard.

Here are some suggestions on how to begin the process of reducing potentially harmful chemicals in your life. Think of this as a beginning by making easy changes within your reach and budget, and then progress from there. Unfortunately, avoiding chemicals entirely is almost impossible, but we can reduce our overall exposure by focusing on things we use frequently.

The list of some easy and affordable things you can do to begin to change in your home and for your body:

Replace vinyl shower curtains with those made of natural fibers. Vinyl shower curtains contain phthalates which have been linked to reproductive and developmental problems as well as cancer. The phthalates readily evaporate into the air and hot steamy conditions promote the release of these plasticizers.

Reduce use of plastic, which can leach hormone-like chemicals; this includes plastics marked BPA-free. Stop buying bottled water — they’re bad for the environment, expensive, and bad for your health. Swap out plastic for glassware. Start by replacing the items you use regularly like drinking glasses and food storage. Also, don’t put hot or acidic food in plastic and NEVER microwave them.

Plastics are not good for the environment either!

Reduce intake of canned foods because, like plastic, they contain potentially toxic chemicals. Buy food like beans in bulk from a health food store. If you need to buy canned goods, try to avoid the really acidic food like tomatoes.

Break up with fragrance. They’re protected under trade secret law so you don’t know what kind of toxic combination you’re getting. Start by getting rid of things you can probably live without: scented body washes, air fresheners (which contain formaldehyde), dryer sheets, aftershaves, perfumes. For scenting properties, you can use essential oils.

Essential oils

Stop using antibacterial products. They contain harsh chemicals like triclosan, which has been linked to liver toxicity and ends up in water sources. Washing hands with plain soap is just as effective and cheaper. Dr. Bronner’s Magic All-in-One Products are great for multiple uses.

Dr. Bronner's Magic All-in-One Products are great for multiple uses.

Don’t buy toothpaste with artificial sweeteners, colorings, sodium lauryl/laureth sulfates, and fluoride. No need to have toothpaste ever look, smell, or taste like bubble gum.

Don’t buy vitamins with synthetic and industrialized chemicals, colorings, additives, synthesized fillers, and binders. Focus on getting vitamins and minerals from your food. Also, vitamins and minerals made from whole foods are the better option.

Don’t use products with nonstick treatments, such as Teflon. Choose cast iron or stainless steel. If you can’t afford to replace this, at least discard those that show signs of deterioration.

Great cast iron choices

Open your windows daily, especially while you cook and after you shower. Indoor air quality can be worse than outdoors, so let your home “breathe.” Open your curtains and let in the sunlight, a natural antibacterial agent. Bringing in some air purifying plants are helpful. There are many options that are low maintenance, tolerant of irregular watering and less lighting, and have the potential to absorb airborne chemicals.

Leave your shoes at the door so that you’re not spreading outdoor pollutants and additional toxic dust throughout the house. This is the easiest thing you can do at no cost.

Here’s some helpful resources for information about chemicals, including much more details on ways to reduce toxic exposure:

• Pollution in People
• Skin Deep Cosmetic Database
• Environmental Working Group

 

Feel free to contact me here with any questions, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

Class Hours: Chiropractic vs. Medical Students

Have questions? Feel free to contact me here, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

Not-Sweet Facts about Sugar – Infographic

Feel free to contact me here with any questions, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!