Sarah Otazo Nutrition and Wellness

06/03/2020

An excellent read from Joel Salatin of Polyface Farms. He’s a pioneer in the sustainable farming movement. Sage advice!

https://www.thelunaticfarmer.com/blog/3/5/2020/coronavirus-and-society?fbclid=IwAR14qQGWn1gfEsMNAIqaHU8tyAqtbJruLsgCVa7mP1I4SX63qVoFKcYbGCM

As you know, coronavirus is front and center.  Yesterday for the first time I had a guy refuse to shake my hand after a speech, citing coronavirus fears.  I was taken aback.  You mean people can't touch anymore?

03/03/2020

"What can I do to support and strengthen my/my loved ones' immune systems?"

This is the essential question we need to be asking, in the face of the coronavirus (or any virus, for that matter).

Yes, in my household, we are washing hands more diligently. We are being mindful about not constantly touching our faces. But the discussion in our house is not so much about stockpiling supplies, or quarantining. Rather, I'm focusing on the crucial task of strengthening and supporting our immune systems. So what can we do?

Plenty! I'll talk about the effects of sugar on the immune system, and the importance of optimizing blood flow for immune support in other posts, but for now, here's what we've added to our daily supplement regimen, with a lot of explanation as to why:

1. Supplementing with Vitamin C. There is a whole camp of holistically-minded practitioners, including many MDs, that believe that if we took enough Vitamin C - that is to bowel tolerance* - we could eliminate any possible virus... that it just wouldn't be able to exist in the face of all that C. Of course, there's no money to be made with this approach, so it's not widely studied, discussed, or publicized. But here's a study from PubMed supporting efficacy:

https://www.ncbi.nlm.nih.gov/m/pubmed/10543583/

* The definition of bowel tolerance is taking one dose per hour until you induce loose stool/diarrhea, then backing off and using a slightly lower dose for daily use.

2. Supplementing with Selenium. Selenium, an antioxidant, is a common deficiency, as it's difficult to get in adequate quantities from our diet. A selenium deficiency in the host (a human body) can actual cause a virus to alter and become more virulent. Here's a study supporting the benefits of selenium in fighting off/mitigating the effect of viral infections.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4288282

3. Supplementing with NAC (N-Acetyl Cysteine). NAC is a precursor to L-Cysteine, and a powerful antioxidant. Check out this study that mentions it could possibly be of use in an influenza pandemic!

https://www.ncbi.nlm.nih.gov/m/pubmed/19732754

4. Supplementing with Vitamin D. Many of us are aware that the population is generally quite deficient in Vitamin D. This article touches on why the flu isn't a "season" - it's a nutritional deficiency!

https://www.ncbi.nlm.nih.gov/pubmed/16959053

5. Supplementing with Elderberry. Elderberry, also known as sambucus nigra, is a flowering tree, whose extract has been used for centuries. This study describes elderberry as
"an alternative for antibiotic misuse for upper respiratory symptoms due to viral infections"

https://www.ncbi.nlm.nih.gov/pubmed/30670267

6. Supplementing with zinc. Zinc is a crucial nutrient that’s often difficult to get in adequate amounts from our food, especially for vegetarian and vegan diets. Here's a study supporting the idea that zinc deficiency is linked to influenza:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2866616/

To our collective health!!

15/10/2019

06/06/2019

Another great reason to focus on whole, nutrient dense foods for our babies and toddlers (and our kids and ourselves, really!), and avoid/minimize processed foods, especially grains. It's not only that we don't need them, but that they contain matter that's toxic to humans.

Consumer Reports’ testing into heavy metals in baby food shows concerning levels of cadmium, inorganic arsenic, and lead in many popular baby and toddler foods.

06/05/2019

Lucy, Ethel and Detoxification: Part V

So what do we do? The onslaught of toxic substances and stressors is coming at us at an ever-increasing pace. But rather than despair, let's take the bull by the horns and control what we can:

- The quality and quantity of the water we drink. That’s right - hydration is THAT important and it’s getting the first shout-out.

- The quality and variety of the food we eat.

- The products we put on our skin.

- The products we use to clean our home.

- The exercise and fresh air we get.

- The frequency with which we swim in a chlorinated pool, and how we protect ourselves before and after swimming.

- The amount of time we spend in front of screens, and how we protect ourselves from those screens (think EMFs and light emissions).

- The quality and quantity of sleep we get.

Wow - look at how long this list is! There sure is a lot we can control! If it seems overwhelming, try making one small change per week. How about drinking 1/2 your body weight in ounces in filtered water every day this week? (So for a 120 lb. person, that would be 60 oz, or just under 2 quarts. For a 180 lb. person, that would be 90 oz, or roughly 3 quarts).

For more info on positive changes you can make to support your health, contact me!

06/05/2019

Lucy, Ethel and Detoxification: Part IV

Now, they're completely overwhelmed and can't keep up! But they hide it from the boss, (just as we ignore our symptoms of toxicity and illness and just accept them as part of the aging process - weight gain, creaky joints, lethargy, fatigue, brain fog, etc., etc., etc.). All along, though, life continues to happen at an ever increasing pace, as we see in the last part of the video, where the boss yells "Speed it up!", requiring Lucy and Ethel to handle more than anyone ever could.

06/05/2019

Lucy, Ethel and Detoxification: Part III
.. but now, as the volume speeds up, things get frantic (and pretty hilarious). We hear Lucy exclaim, "I think we're fighting a losing battle", and Ethel watches in horror as an unwrapped piece of candy escapes to the exit.

06/05/2019

Lucy, Ethel and Detoxification: Part II

Here's a fun illustration of our liver and kidneys being overworked and falling down on the job. Remember that iconic I love Lucy skit in which Ethel and Lucy are working at the candy factory? Their job is to transform the candy by wrapping each piece and then sending it on to be delivered out of the factory. Think of the factory as your body, Lucy and Ethel as your liver and kidneys, and the candy as a toxic substance.

First, all is fine, and the pace of the conveyor belt feeding them work is completely manageable. "Well this is easier (than other departments they've worked in)." "Yeah, we can handle this ok."
Just wait...

06/05/2019

Lucy, Ethel and Detoxification: Part I

Detox, detox, detox…So what is the deal with detoxification? Some (mostly holistic practitioners) say it’s vital to improving or maintaining your health, and others (primarily, the allopathic community of practitioners) say it’s bunk. So what is it, exactly? And why do some believe it’s so important? And why the discrepancy?

The fact is, every moment of every day of our lives, we’re exposed to all kinds of substances, benevolent and not-so-benevolent. In its utter wisdom, our body is constantly evaluating and making decisions about the air we breathe, the products to which our skin is exposed, the water we drink, the food we eat, and even the invisible electromagnetic fields in our vicinity, to determine if they are completely friendly, or contains some foes.

What would be considered a foe? Think carbon monoxide and other contributors to air pollution, perfumes, air fresheners, plastic diapers we wear 24/7 until we're potty trained, chlorine in our pools and drinking water, unregulated toxic chemicals in the moisturizers, the chemicals in flame retardant pj's, make up or nail polish we use, household cleaners, phthalates in shampoos, pesticides - especially glyphosate, preservatives and downright harmful non-food ingredients in our food (remember Jamie Oliver’s pink slime investigation? And what the heck is “baker’s shellac” anyway?), food contaminated with more e.coli than we can kill off with the acid in our stomachs, electromagnetic frequencies that are stressors causing our cortisol to rise... and many more!

Well, it’s true - your organs of detoxification (the liver, kidneys, colon, lungs, skin, etc) are always working at detoxifying. The liver and kidneys are organs of filtration, transforming toxic substances into waste products that can then be eliminated. So, great - sounds like our awesome bodies are rockin' it and handling it all just beautifully!

Maybe so...
.. but maybe not. What it the sheer number of toxic substances with which we're constantly coming in contact is simply greater than we were even designed to handle? What if these organs' function (much of which occurs when we sleep) is also compromised because we're sleeping too little and too poorly? That's when things can get a bit wonky. Check out the subsequent posts for a silly analogy and an explanation of what's going on...

11/04/2019

Looking for help in supporting your child (or adult) family member with ADHD or autism? These three studies may be of interest.

The first study shows that there is a yet-to-be-explained deficiency of EFAs (essential fatty acids), related to a reduced ability to metabolize EFAs in boys with ADHD as compared to their typically developing peers.

https://www.ncbi.nlm.nih.gov/m/pubmed/7572706/

The second study shows that several aspects of ADHD, including tantruming and other behaviors, as well as ability to attend, show significant improvement when supplementation to address the EFA deficiencies is administered. This study even goes as far as saying that supplementation could be considered as an alternative to pharmacological solutions.

https://www.ncbi/nlm/nih.gov/m/pubmed/28741625/

Lastly, it appears that the same is true for children with autism… both that the EFA deficiency and metabolism compromise exists, and that supplementation can be beneficial.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5331586/

I certainly believe that both autism and ADHD are multifactorial issues, and that removing dietary stressors, addressing numerous and varied nutritional deficiencies (not just EFAs), removing environmental stressors, supporting detoxification pathways, etc. all lead to significant improvement. I also believe that there’s not a single, simple solution for everyone. However, EFA supplementation is a beneficial and promising complement that warrants exploration, as it could be “low-hanging fruit” in terms of the cost/benefit analysis when considering any given support or protocol.

Am J Clin Nutr. 1995 Oct;62(4):761-8. Research Support, Non-U.S. Gov't

30/03/2019

Did you know that the link between what you eat and the state of your mental health is real? Health conditions and diseases like heart disease, obesity and cancers are affecting more and more people at younger and younger ages, and mental health issues are no exception. They've all been on the rise, as we've included more and more refined and processed foods in our diet. Check out this article from Harvard Health Publishing regarding the benefits of reducing sugar, processed foods, and even dairy and grains for improving mental health.

https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

The emerging field of nutritional psychiatry is finding that the food you eat directly affects the structure of your digestive tract, the function of your brain, and, ultimately, your mood.

26/03/2019

Did you know?

It’s not that you are what you eat, but rather, you are what you absorb.

Yes, you know you should chew your food well, maybe ‘cause Mom told you so, but did you know there were so many reasons why? Here are seven ways that chewing thoroughly (one of the simplest dietary changes you can make, by the way) is such a game changer. Look at how it benefits your health!

1. Part of the digestive process occurs in the mouth. Amylase and lipase, (enzymes in your saliva), start to break down starches and fats respectively, so if you swallow too quickly, you bypass this essential part of digestion.

2. Chewing food into smaller particles aids in nutrient absorption, which is the whole point of ingesting food in the first place...

3. ... and it also eases the strain of digestion. Imagine asking the stomach to break down and process large chunks of protein that arrived there "over-the-lips-and-past-the-gums" style, vs. thoroughly chewed ones - for literally years on end. Supporting digestion in this way helps your nutrient factory (that's really what your digestive system is, right?) run more efficiently for a longer time.

4. Breaking food down into smaller pieces reduces our chances of infection. How? The acid in our stomach (which is completely necessary, by the way, to digest proteins), also "digests" bacteria in our food. But it can only do this if the bacteria in the food is accessible, and not "hidden" in a larger chunk of food matter.

5. Chewing more thoroughly likely means we'll eat more slowly and mindfully, which will help to put us in a "rest-and-digest" state... further supporting the digestive process.

6. As you slow down and extend the activity of chewing, you may eat less in quantity, for two reasons: one - it'll be taking up more time, and you may be ready to stop sooner, and two - the satiety signal from your stomach to your brain will have time to actually connect, preventing or at least curbing overeating.

7. Chewing longer allows your tongue to experience the taste of your food more thoroughly, and deriving more pleasure from your food leads to more satiety.

So before you sit down for your next meal (and please do sit down for it!), take a mindful pause and commit to more thorough chewing!

Happy eating!

24/03/2019

My next RESTART five-week sugar detox is starting up on Wednesday, April 3rd, just in time to help you feel great as the weather warms up! The class is part sugar detox, part nutrition education, and part support - a winning combination!

Think of it as the owner's manual for your beautiful human body. 🙂

One of participants' favorite aspects of RESTART is that we do before-and-after questionnaires about health symptoms. No matter what their starting point is, they're always astonished to see the improvement they've achieved in just five sessions!
Check out the details in the flyer attached, and the "before" and "after" questionnaires for two recent participants - one much more symptomatic than the other, but both of whom experienced impressive improvements during the class.

What improvements are you ready for?

PM me or email me at sarahotazontp@gmail.com for more info or to register.

24/03/2019

"Never before in the course of human history has there been an emergency need to LOWER blood sugar."

Think about it - humans were brilliantly designed to survive and thrive in the face of scarcity. Historically, we had periods of access to food, followed by leaner times, all the while staying consistently active, doing all the much more demanding tasks of daily living.

Now, we have constant access to food, so we generally:

- Eat too frequently
- Eat too much
- Eat a lot of the wrong thing

And of course, we're also much more sedentary.

With mindfulness and education, we can make much better choices! What different choice can you make today?

24/03/2019

One of the topics I discuss with both individual clients as well as in group class settings is how to choose healthy fats. Here's a great article explaining why canola oil is terrible for our health.

https://wisemindhealthybody.com/naturalnews/canola-oil-study-reveals-detrimental-brain-health/?fbclid=IwAR0WhmvauqJIAHc1SMC1cHy36YuGbgnt7GM6WhaPMHVqVUUAGYZ9NToq5wk

This article was originally published by our friends at Natural News If you thought canola oil was one of the “good” oils, think again. Although marketing

02/03/2019

EVERY chronic illness is linked to gut dysbiosis, that is, some imbalance in the bacteria of the gut.
-Sarah Ballantyne, PhD
The Paleo Mom

01/03/2019

Attending a powerful lecture about chemical contamination and its effect on our health. Powerful!

11/02/2019

Ever wonder why cutting calories hasn’t worked for you in your quest to lose weight? It’s because it’s not a viable method, and we’ve known this for a long time. In this article, nephrologist Dr. Jason Fung explains it with his great, no-nonsense bent.

https://medium.com//counting-calories-is-a-ridiculous-way-to-try-to-lose-weight-beae03cd1c46

The calorie theory of obesity has been perhaps one of the greatest failures in the history of medicine. Given the number of excess deaths…