Your Diet is Causing Depression and Anxiety

According to the CDC 1 in 10 Americans reports suffering from depression. Another 40 millions Americans or approximately 2 in 10 are suffering from anxiety disorders. The anxiety disorders and the medications associated with them cost our country about 1/3 of our current mental health bill. These are serious statistics that are showing how our moods can truly affect not only our relationships but also our health care cost and our budget deficit. Something needs to be done to reduce the incidence rates and fast!

Many people suffering from anxiety and depression are given anti-depressants to help cope with symptoms and attempt to get them returning to their normal lives. However not much is known about how these anti-depressants work in helping depression or anxiety and researchers aren't looking into natural methods of helping to regulate depression and anxiety. Most of these medications including Celexa, Lexapro, Prozac, Paxil, and Zoloft work by regulating the brain hormone serotonin. This brain hormone which is actually a neurotransmitter is responsible for communication within the brain and 90% of this "hormone" is actually used in your gut!  So what does this mean? Well if your serotonin levels are low it can not only cause depression, anxiety, sexual desire, appetite, memory loss, temperature regulation troubles, insomnia, but also effect digestion and how you absorb the nutrients your body needs for everyday body functions.

Serotonin is made from amino acids which are the broken down form of the protein that you should be ingesting everyday. These amino acids are necessary for not only muscle function and energy usage but they are also used to make the proteins and enzymes we use in digestion, the hormones we need to regulate our moods and metabolism, and they are the building blocks of our brains and muscles too. So if we are not eating enough protein in our diet (3-5 servings of high quality protein such as seafood and grass fed beef) then we may not have the amino acid building blocks necessary to make the serotonin required for brain and body function. In addition, if you're living an active lifestyle or working out frequently then you're going to need more protein in order to satisfy the demands of muscle building but also serotonin needs in the body.
Scientists have shown in 2011 study that increasing the protein intake in rats from 2% to 10% had an effect on increasing serotonin production levels. Want to read this article for yourself?

So what can you do to help?
1) Make sure you're getting 3-5 servings of high quality protein daily. I recommend high quality seafood or grass fed beef for the best sources. Athletes or those leading an active lifestyle and working out need more like 5+ servings of protein, so if you're questioning if you're getting enough I recommend scheduling a nutritional consultation to discuss your diet and any modifications you should make. My office does phone consultations as well to help for those unable to find a doctor or nutritionist in their area that are trained to discuss these dietary demands with them.
2) If you're not taking a fish oil or omega 3 supplement daily, then you need to add one in. Fish oil is important because it is not only a great source of essential fatty acids but it also helps to reduce systemic inflammation, aids in healing, and increases our nerve response times. Since high quantities of fish oil can thin the blood, I recommend talking to your doctor before taking a high dosage. Standard quantities of 1000-2000mg/day are usually recommended but if your diet is lacking or you have an autoimmune or systemic inflammation it may be advisable to take up to 5000mg/day for up to 6 weeks.
3) If you're depressed or suffering from anxiety and you're currently taking an anti-depressant, I'd highly recommend talking to your doctor about reducing or monitoring your dosage of  medication if you're going to put these above steps into action. I've seen many patients recover or completely eliminate anti depressants once they've restored their dietary protein intake and thus serotonin balance.

Fibromyalgia and muscle cramping is linked to a deficiency in this nutrient...

Are you suffering from anxiety? Having muscle spasms or cramping? Having trouble getting to sleep or staying asleep? You are not alone. In fact, 70% of Americans are not getting enough of this essential mineral and only 20% of Americans are getting even half of their daily value. What is this mineral? Magnesium!


Magnesium is essential for a properly functioning nervous system including nerve conduction and electrolyte balances. Magnesium is also necessary for proper muscle function as it's the body's natural muscle relaxant. Low magnesium has also been associated with personality changes and depression. Magnesium is responsible for over 300 enzyme reactions in the body and is also needed for proper blood coagulation, energy production, bone and cell formation, and nutrient absorption.


How do you know if you're deficient? Not by a blood test! Only 1% of the body's magnesium is found in the blood and only .3% is found in the blood serum, so a blood test will not identify a magnesium deficiency. In fact, magnesium deficiency may actually show up as a calcium deficiency since they complement each other in the body. If your doctor has recommended you take a calcium supplement, you need to take magnesium supplement with it. Low magnesium coupled with high calcium intake will actually lead to calcification of the heart, arteries, and other organs which can put you at risk for many other health conditions. The best ratio to guide yourself by is a 1:1 calcium to magnesium ratio. However, make sure you're not using a supplement with only magnesium oxide in it, as this form of magnesium isn't absorbed efficiently and is really a waste of your money. Here's a great product with three different and very absorbing forms of magnesium, Triple Mag.


What are some risk factors for magnesium deficiency?


1) Drinking dark colored carbonated beverages. The phosphates contained in dark beverages bind with magnesium in the body to reduce your magnesium levels.
2) Eating or drinking highly sugary products including those with artificial sugar. Refined sugar has no magnesium and actually causes your body to excrete magnesium through the kidneys. In addition, these products also strip your body of many other highly essential nutrients and can leave you at risk for many health problems.
3) Drinking caffeinated beverages. Caffeine works similarly to refined sugar in that it causes the kidneys to excrete magnesium.
4) Drinking alcoholic beverages. Alcohol also increases kidney excretion of magnesium. Alcohol also tends to lower the efficiency of your digestive tract and lower Vitamin D levels which can further lower magnesium levels. 
5) Taking diuretics, heart medications, asthma medication, birth control pills, or estrogen replacement therapy. These medications will also increase magnesium excretion through the kidneys.
6) Excessive stress in your life whether from physical, emotional, or psychological stressors. Stressful conditions cause the body to use more magnesium and a lack of magnesium tends to make stress responses more severe. The hormones associated with stress, adrenaline and cortisol, were also associated with magnesium deficiency.
7) Do you have GI or digestive issues? Many issues with magnesium deficiency arise from an improperly functioning digestive tract. If your "good" intestinal bacteria aren't at the proper levels and you're not eating a diet to make them thrive you're putting yourself at risk for many other nutrient deficiencies. A probiotic with numerous strains of intestinal bacteria can help solve this problem along with a diet rich in fruits and vegetables. I recommend Ultrabiotic or Pedia biotic for children.
8) Are you over 55? Older adults are particularly susceptible to lower magnesium levels due to lower diet levels of calcium, decreased absorption in the kidneys and GI tract due to aging, and stress levels.


Need some guidance? Call my office to setup a nutritional consultation in the office or on the phone 309-689-6200.

Is the answer to use more chemicals on our food?

Genetically modified (GMO) foods have been in use in the United States for almost twenty years and are a substantial part of the crops that we consume on a daily basis. They were originally created to increase farmer's crop yield so that we could feed more people including world wide use for those with food shortages. They were also created to have a tolerance to pesticides and a resistance against cold, disease, and draught conditions. Moreover scientists have also been working on discovering a way in which to place vaccines inside of crops so they could be shipped overseas while not having the special storage considerations needed for many vaccines.  When they were first introduced, it was discussed that there was potential for harmful human side effects, environmental factors such as disturbances to wild life and insect populations, and super weeds and gene spreading to non GMO crops resulting from cross breeding.

So what are GMO foods?
The genetic code for many of our crops including corn, soybeans, tomatoes, canola, papaya, zucchini, rice and cotton have been broken apart by scientists and a small portion of genetic code from another species such as fish, soil bacteria, and even other plants are inserted in the crop's gene. This results in the crop having certain characteristics that are wanted such as no bruising in tomatoes, common crop disease resistance, or pesticide tolerance. Check out the video below for more information.

How prevalent are GMO foods?
According to the United States Department of Agriculture, 94% of all US soybeans, 88% of corn, and 90% of cotton. Read more here.


Have they helped?
Numerous studies have shown that in fact crop yields have NOT INCREASED. The tolerance and resistance have held, but the environment and the potentials we were trying to protect against have adapted and mutated.


How did they propose to prevent this?
Long term studies on human side effects, environmental side effects, and sterile crops to prevent cross breeding.

Did any of this come true?
In the US there are three different agencies that are regulating these products including the Food and Drug Administration (FDA), Environmental Protection Agency (EPA), and the United States Department of Agriculture (USDA). The EPA is responsible for monitoring the environment, the USDA is responsible for finding out if its safe to grow, and the FDA whether its safe to eat. The FDA has ruled that GMO food is substantially equivalent to unmodified "natural" food and thus does not need to be regulated. What do they mean by substantially equivalent? They mean that the GMO food or food product has the same use and characteristics of earlier food that has passed FDA standards or that the different characteristics is as safe as the previous food with no new safety issues and thus NO ADDITIONAL SAFETY INSPECTIONS ARE REQUIRED. 


Monsanto, the GMO mega company with ties to the pharmaceutical industry as well, in an open letter from Monsanto CEO Robert Shapiro to Rockefeller Foundation President Gordon Conway that it would not pursue technology to render seeds sterile. 


What is the big deal?
Dr. Arpad Pusztai, a world authority on plant lectins, did some research on GMO potato plants and rats. He found that those that ingested the GMO potatoes had significant weight changes and immune response changes. The Rowett Institute also announced the study findings on the GMO jackbean plant with ConA and the toxic effects that it produced. Independent environmental studies have found effects on monarch butterfly caterpillar deaths after eating GMO soybeans as well as other studies finding toxic and other harmful environmental effects. Critics have attempted to discredit these studies and say the science and experiments used to obtain these results were flawed.

The controversy and pressure has also led Gerber baby food to stop using GMO corn and soy in their baby food. Many other companies have also felt pressure and a few months ago Kashi food was also targeted for using GMO in their "all natural" products. They are still feeling the pressure from that one!

Many crops of farmers not using GMO crops have been cross contaminated and there are now the super weeds that are pesticide resistant. They are further contributing to a decreased crop yield. The solution is now to use more pesticides and herbicides and multiple types of pesticides to our food to protect us. The agricultural industry is also pushing for deregulation of 2,4-D, the highly toxic chemical component formerly used in Agent Orange in the Vietnam War that was responsible for the maiming or death of 400,000 people and the birth defects of 500,000 children born after the war. Read more here.

What can you do?
1) Talk to your legislators and voice your concerns.
2) Do research on the companies you are buying your products from and read labels. 
3) Buy organic. It can make a difference in your life and your families.
4) Start a vegetable garden at home with organic seeds.

Do you have a picky eater?

One of the biggest troubles with children getting enough or the right kind of nutrients is due to the infamous "picky eater syndrome" that seems to share the dinner table with our families every night. Parents feel forced to give in to this child and let them pick and choose what they will and won't eat, but this battle can be won!

How? Well through some simple tricks, fun indoor party ideas, and that age old "good example" we should be setting! But first, let me go over a few facts that might tip your scales and ruffle your feathers.

1. Eat meals together. I know this sounds so simple, but studies have shown that children who frequently eat together as a family have shown better nutritional intake of calcium, fiber, iron, B6, B12, C, and E, as well as consuming higher portion of fruits and vegetables. Add to that a decreased risk for unhealthy weight and substance abuse later in life and there's some motivation and inspiration for family dinner night! Read more on this here.
2. Set a good example by making healthier choices and be open to trying new things! Children tend to mimic their parents eating habits and views on food as well. If you cook at home you'll not only have better control of what goes in the food and portion control but your little one will witness that you value healthy eating. Trying something new should be an experience for the whole family to taste and will open plenty of opportunities to new cuisine and cultures! 
3. Involve your child in meal planning. Children don't have much power in their lives and that's why refusing to eat something can be how they will flex their muscles. But let's change this around to a positive note and have THEM choose what they will eat in the fruit and veggie aisle. Bring them with you to the supermarket so they can see the many different types of foods available to them and touch them too. Sometimes a cool texture or weird shape may inspire them to create with it! 
4. This goes right along with #3 but involve them in the preparation of a meal too! When kids get involved in the meal prep they feel proud and will not only eat it themselves but push other family members to eat more as well. Some children may be too little to chop up veggies but shucking corn or simply holding open the garbage can lid while you're chopping can be the highlight of their meals. Something as simple as having them mix instant pudding for dessert will make them eager to clear their plate for the next course. Make sure to praise them for their hard work, remind everyone at the table (within earshot) that they helped with the meal, and make sure to comment on how great it tastes!
5. Be patient. With changing hormones, growth spurts, and tummy aches comes days where children just don't have a big appetite or where they just aren't in the mood to try a new food. Always make an offer to try new things but don't push too hard or they may link negativity with a certain type of food. Just offer it again another time and remember that it may take more than one time of introduction before your child will try or even admit to liking a new food!
6. When all else fails, change it up. Sometimes children need something fun to add to the boring old meal and dipping sauce or fun colors added to mashed potatoes or other side dishes may add just the dash of fun to the meal. Dipping sauce is magical to a child's mind and will often add a familiar flavor to a new taste that offers comfort to them. If you've ever heard of the muffin tin trick then you'll already familiar with this concept. You haven't heard of the muffin tin meal? Click here. 
7. Cut down on in between meal snacks and heavy liquids. Often children fill up in between meals on milk or juice or even snack enough to replace a full meal. Cut down on large snacks in between meals or limit snack portion sizes to make sure that your child will be hungry at meal time. Cut out milk and juice in between meals and offer water instead so that they don't fill their tummy before a meal and so they don't fill their caloric intake with high sugar liquids. 
8. Still have a picky eater who's not getting their servings of fruits and vegetables each day? There are many alternative supplements that can be mixed into other food or even smoothies to ensure they are getting their daily requirement of fruits and vegetables. Here at AlignLife we have a supplement called Absolute Greens that can be added to water, a smoothie, or even a pudding they helped prepare to make sure they're getting their daily dose. 1 Scoop will do ya for a day!! Click here for more info or to order!

Find some great recipes below:

Green or Blue Smoothie 

Polenta Fries and Ketchup (Gluten Free)

Bento Lunch Box Creations

Black Bean Dip

Mock Sushi 

Bite Size Asian Fish Bites

Crispy Fish Sandwich