Part 2 - Sugar, Immunity & Glycemic Control

When we eat a meal, blood sugar levels rise, peaking 1-2h postprandially (post-eating) & normalizing by 3-4h postprandially. Sugar in the blood is problematic so insulin rises after eating to help shunt glucose out of the blood & into the tissues.

Much of what we know about sugar & immunity comes from looking at diabetes - a condition where hyperglycemia (too much sugar in the blood) is a defining feature. Sustained high blood glucose (for example in poorly controlled diabetes) can cause a dysfunction of many components of the immune system increasing risk for several inflammatory conditions, more frequent infections, complications & reduced recovery.⠀

There are numerous mechanism by which hyperglycemia has negative effects on immunity:

1️⃣Enhanced virulence of infectious germs by changing molecules on our cells surfaces ex. Advanced Glycemic End (AGEs) products: sugars stick on our own proteins disrupting their function & trigger unruly inflammation.

2️⃣Dicarbonyls are breakdown products of glucose that interfere with infection-controlling antimicrobial immune molecules called β-defensins. Beta Defensins are small proteins that function in antimicrobial defense by penetrating a microbe's cell membrane and cause microbial death in a manner similar to that of antibiotics

3️⃣Immune responses are energetically costly & have varying needs for different metabolic fuels (proteins, carbs & fats) depending on what function they are carrying out. Blood sugar needs to be able to get into immune cells so they can carry out their function. But if insulin control of blood sugar is not working properly, then energy can’t get from blood to cells & immunity can be compromised.

4️⃣Increased oxidative stress, a disease-causing mechanism that links elevated blood sugar & insulin resistance with the dysfunction of certain crucial protective mechanisms in the body, which over time leads to inflammatory disease e.g. heart disease.

These are just SOME of the problematic mechanisms at play with poor glycemic control. But what if you are not diabetic? Glycemic control is still really important to overall health. But before you say ‘sugar is bad’ consider that this doesn't make sense unless you also consider what your overall diet looks like. Context matters.

PART 1: Does Sugar Really Hurt Our Immunity?

A much- requested post so I am going to split it into two. #Sugar might be the nutritional demon du jour but there is a lot more to the story.

Now I don’t know about you but I don’t know anyone who eats just sugar. Generally, we eat food & this is your first clue: diet is the sum of its parts. If I eat a tablespoon of white sugar right now is it bad for me? Will it harm my immune system? Without looking in context of my overall diet, it would be impossible to say.⠀

Sugar comes to us not just by way of what we traditionally think of as white table sugar, but from any starchy carbohydrate food which gets broken down into simple sugar molecules in our digestive tracts. This is the second critical point: carbohydrates, like other macronutrients, cannot simply be classified as good or bad despite whatever fad diet comes about: context matters.

The idea that sugar can weaken the immune system came about several decades ago when studies showed that neutrophils (a type of immune cell) in test tubes were less good at doing their job in the 5hours after a person had eaten sugary foods. But this hasn't been replicated with direct scientific evidence to suggest that consuming sugar will directly weaken your immune system. Because context matters & (to reiterate) diet is the sum of its parts.

BUT sugary foods ARE easy to eat, hitting that bliss point, making them easy to overconsume. We do know that consistently eating TOO MUCH can adversely impact immune function.

⠀

Sugary foods also tend to be LOW IN fiber & phytonutrients (a broad name for a wide variety of compounds produced by plants. Like:antioxidants, flavonoids, phytochemicals, flavones, isoflavones, catechins, anthocyanidins, isothiocyanates, carotenoids, allyl sulfides, polyphenols), which are key to nourishing your immune system & keeping it functioning well for the long game. Too many sugary foods can crowd out the good stuff.

Emerging research into the microbiota that support your immune system also hints that eating too much sugar, in lieu of healthier foods, might have a negative impact on immunity.⠀⠀⠀⠀

But you know this is not the end of the story. More to come in my next post. Let us know any questions you have in the comments below!

Seasonal Allergies Support Kit Part 4!

Weleda’s Sinus Allergy Formula-

A homeopathic-based remedy, this product is one I recommend to children when allergies kick in. European elder clears up a runny nose, while phosphorus helps to open up nasal blockages and reduce inflammation.

So while it may be tempting to pop those 24-hour allergy pills, it’s worth it to try more natural, safe methods. A combination of lifestyle changes and holistic supplements will help your body restore itself to a healthy state, without any disrupting side effects.

Diet-

Top dietary offenders that can produce allergy-like symptoms are wheat and dairy. If you cut out gluten and milk products from your diet, you might find that congestion, rashes, and “brain fog” dissipate. Consider food sensitivity testing with me.

Make sure to talk to a medical professional before starting any new treatments.

{Note: This is not medical advice}

Seasonal Allergies Support Kit Part 3

Cures From Nature

• Butterbur

One of nature’s best allergy remedies, butterbur has the ability to promote respiratory health by reducing swelling in the nasal passages. And unlike most over-the-counter products, it won’t cause the dreaded drowsiness or restlessness that interrupts your sleep cycle or daily routine.

• Quercetin

When used as a preventative remedy, quercetin has a histamine-blocking effect that shows promising results for most allergy sufferers. Quercetin can be found in many fruits and vegetables, but taking it in supplement form will offer the most effective results.

• Bromelain

A mixture of enzymes found in pineapple fruit and stems, bromelain has been shown to reduce nasal swelling and thin mucus. The effectiveness of quercetin appears to be boosted by bromelain, too; the two are often found together in supplements.

Seasonal Allergies Support Kit Part 2

Allergy season always take a lot out of us but the tips we’re providing they can help bring some much needed relief. We know some of these tips have definitely helped us. Let us know which one you use or are planning to use in the comments below.

1. HEPA filter

Environmental allergens can accumulate in your home. Investing in a HEPA (high-efficiency particulate air) filter for your vacuum cleaner, forced-air heating or air conditioning system can be of great benefit. Note: A HEPA filter is especially helpful for your vacuum, as vacuuming kicks up and redistributes allergenic particles.

2. Yoga

In addition to supporting the immune system, yoga improves lung capacity, delivers oxygen to your cells and opens up nasal passages for better breathing. People with allergies and asthma often have an overactive hypothalamic/pituitary/adrenal (HPA) system, keeping the body in “alarm” mode. Yoga, with its emphasis on deep breathing and stress reduction, can help induce hormonal balance and promote calm.

3. Acupuncture

The effectiveness of acupuncture as a method for allergy treatment is somewhat debated in the scientific community, but many people find that this ancient practice can offer relief from chronic sinusitis and the inflammatory responses associated with seasonal allergies. You may need repeated treatments to both prevent and manage symptoms.

4. Neti pot.

While you might cringe at the idea of flushing a baking soda and salt water solution up your nose, using a Neti pot drains away the irritants that contribute to inflammation in your sinuses. A daily Neti pot practice can offer significant relief for year-round allergy sufferers.

We stopped at 4 today because tomorrow will be our holistic tips! Keep an eye out for our next blog post tomorrow!

Seasonal Allergies Support Kit (Part 1)

From the sniffling and sneezing to the red eyes and itchy nose, allergies rank high on the health misery scale. Whether you flare up from time to time or live with them chronically, allergies can make you feel run down, foggy, brained, and irritable. To make matters worse, most conventional allergy treatments will induce either drowsiness or restlessness. And they certainly don’t address the root cause of the ailment – they just suppress symptoms temporarily.

One of the best-kept secrets of “alternative” medicine is that allergies are treatable through natural methods. An allergic reaction happens when your immune system believes that it is being compromised. This occurs when a foreign substance (like pollen or dander) enters the body. In response to this “threat,” your immune system creates antibodies to fight off the attacker, which results in inflammation. The result? Swollen sinuses, headaches, skin reactions, and all those other irritating symptoms.

With a few preventative lifestyle adjustments and holistic, plant-based remedies, treating allergies is possible without a prescription:

Here are my go-to’s for minor allergy symptoms.

Often overlooked....eating an anti-inflammatory diet really is key to keeping overall inflammation levels lower in the body, which can help with overall immune response.⁣

Removing food triggers is KEY. Jorge had OUTRAGEOUS seasonal allergy symptoms until we ran food sensitivity testing on him and found out he was wildly reactive to a few items! Once we pulled it out, his symptoms decreased by 90%. Now they're a mild discomfort when pollen pops off.⁣

Sopita de arepa

Sopita de arepa

Sopita de arepa is another traditional Colombian soup and one of my favorites. It hits the body and soul. For this recipe you have to use a specific texture of arepas. I use the veggie arepas we make at The Beneficial Bakery ( @thebeneficialbakery ) but you can also use corn arepas that you can find in Latin markets. You cannot use arepas made with masarepa or precooked corn meal. Trust me, I tried, and the soup was not as it should be. This soup is simple, delicious, and easy to make. Enjoy!

Serves 4

• 7 cups stock (vegetable or chicken )

• 2 large potatoes peeled and diced

• 1 cup hogao – see below

• ½ teaspoon ground cumin

• Salt and pepper

• 3 arepas cut into pieces

• ½ cup fresh cilantro or parsley, chopped

How to:

In a medium pot place the stock, potatoes, cumin and hogao. Bring to a boil, then reduce the heat to medium. Cook until the potatoes are fork tender. About 25 to 30 minutes.

Add the arepa pieces and season with salt and pepper. Cook for 4 minutes more. Add the fresh cilantro and serve.

Hogao

Hogao is one of the most traditional Colombian seasoning sauces. We use Hogao as a base for many typical Colombian dishes or just as a dipping sauce for plantains, veggies, or as a topping for arepas. I keep it refrigerated for up to 1 week or freeze in ice cube tray for a few months.

I prepare this Hogao the way I can remember my biological mother doing.

Makes 2 cups

• 2 tablespoons olive oil

• 1 cup chopped scallions

• 1 clove garlic minced

• 1 teaspoon ground cumin

• ¼ teaspoon salt

•  ¼ teaspoon ground pepper

• 2 cups diced tomato

How to:

Heat the oil in a saucepan, add the tomatoes, scallions, garlic, ground cumin and cook gently for 10 minutes, stirring until softened.

Reduce the heat to low, add the salt and, cook for 10 minutes more, stirring occasionally until the sauce has thickened. Check and adjust the seasoning.

Colombian Lentils Recipe

Lentils can be a love or hate type of situation… thankfully my husband and I are in the love love love. Especially Lentejas Colombianas (Colombian Lentils). These are special because you make a charred veggie salsa of sorts and serves as the flavor backbone for it. This is not something my Colombian mother would do, but a Colombian neighbor during my foster care years taught me.

Incredibly easy, can be enjoyed with rice with plantains (my favorite way), thinned with more broth to make a soup, or blended for a creamy experience with a chunk of crusty bread is perfection!

For 6-8

Ingredients

• 2 cups dried green lentils

• 3 ripe plum tomatoes

• 1 yellow onion

• 4 garlic cloves

• 1 jalapeño (taste for heat and use as much of chile as you’d like)

• 4 tablespoons olive oil

• 3 medium carrots, diced ¼ inch

• 5 scallions, chopped. Or a small onion

• ½ tablespoon smoked paprika

• 1 tablespoon regular sweet paprika

• 2 bay leaves

• ¼ teaspoon dried oregano

• 8 cups of broth

• Optional but very delicious: ¼ cup red wine

• 1 tablespoon red wine vinegar

Directions:

Rinse the lentils and cover with cold water in a medium bowl. Soak for 1 hour

Heat a medium-sized pan over high heat until hot. Place the tomatoes, onion, garlic, jalapeno onto the pan and char, training occasionally with kitchen tongs so that all sides get nice and charred, about 7 to 12 minutes. This is what gives such a delicious flavor to the lentils. Don’t be scared of getting really charred. It’s flavor!

Turn off the heat under the pan and allow the vegetables to sit for 10 minutes. Peel off the skins of the tomato, discard the skins.

In a blender add the charred vegetables with one teaspoon of salt and half a teaspoon of black pepper. Set aside. You can even make this mixture 4 days ahead (I do it the night before)

To cook lentils:

in a large Dutch oven or soup pot, heat olive oil over medium-high heat and add carrots, onion, green onions, paprika, bay leaf and oregano. Cook until the onions begin to soften, about 5 minutes. Add the drained lentils and wine (if using), stir. Allow the wine to bubble and evaporate for two minutes

pour your veggie puree and give it another stir. Cook for five minutes. Add your stock, season with salt and pepper to taste and bring to boil. Give the lentils a good stir then lower the heat to medium low. Cook for a 30 to 45 minutes. This depends on how long your lentils take to cook. Make sure to stir and scrape the bottom of the pot every 10 to 15 minutes, until the lentils are tender but still hold their shape. Add the vinegar, stir, adjust seasoning as you feel is necessary. Lentils require more seasoning than you think!

serve the lentils with white rice and sweet plantains (recipe to follow) we love it with a simple arugula salad or cilantro and avocado on top.

Bean Soup with Masa and Queso Fresco Dumplings

Ingredients

Makes: 6 servings

How to:

Heat 2 tablespoons of oil in a large soup pot or Dutch oven over medium-high heat. Add the onion and cook for 5 to 6 minutes until it has completely softened, the edges are golden brown. Add the whole garlic clove and cook for another minute until the garlic is fragrant. Stir in the tomatoes and 1/2 teaspoon salt and cook for 5 minutes until the tomatoes have cooked down to a soft, thick paste.

Add the beans along with 2 cup of their broth, as well as 6 cups of the chicken or vegetable broth. Bring to a boil, reduce heat to medium, cover partially and simmer for 10 minutes. The beans should be completely soft.

Meanwhile, prepare the masa for the dumplings. In a medium bowl, combine the corn masa flour with the water, 1/4 teaspoon salt, add the remaining 2 tablespoons of oil, queso fresco, cilantro, and mint, and mix together until the dough is very soft, about 1 minute. Set aside, covered.

Working in batches, puree the bean soup in a blender until completely smooth or use an immersion blender directly in pot.. Set over medium heat and bring to a simmer. Reduce heat to low.

Begin forming the dumplings. Scoop a tablespoon of masa to make small, 1-inch balls, roll them between your hands (moisten your hands with water if they stick and, one-by-one, gently drop them into the soup. Once all the dumplings have been shaped and added to the soup, gently stir with a wooden spoon to make sure none stick to the bottom. Cover the pot partially with a lid and let the soup simmer gently for 15 to 20 more minutes until the masa dumplings are cooked through. They will thicken the soup as they simmer. You can add more broth if you would like your soup thinner.

Taste the soup for salt and add more if need be. Serve hot, add toppings that speak to you.

Delicious!

Frijoles de la Olla (beans of the pot)

Although you can buy canned beans, if you make them at home they have a much nicer flavor, are creamier and are so incredibly easy. You can make a large batch refrigerate for about 4 to 5 days. You can also freeze which will last for months.

Two tips, if you make them at home:

1. Don’t add the salt in the beginning or it will toughen the beans. Add it at least after an hour of cooking when the beans are already a bit soft.

2. You don’t need to soak them the night before cooking. Yes, that helps to reduce the cooking time, and phytic acid but it is not necessary, especially if you add hoja santa (a dried herb that is amazing at breaking down acid and components in legumes). If you do soak them, don’t soak them more than 12 to 14 hours, because they may begin to ferment and that’s not the flavor you want. I like to soak for an hour or two.

I like making them with any bean, most popular are black beans and pinto beans. 

Traditionally Frijoles de la Olla are cooked in an earthenware pot. It does impart a special Pueblo style flavor. I have one that I gifted myself from Plaza Bolivar. It is my all-purpose pot. A normal pot is just fine. You can use the instant pot but that’s a different recipe.

Makes: 5 cups beans, 2 cups cooking broth

Ingredients

• 1 pound (or about 2 1/4 cups) dried beans

• 1/2 white onion, outer skin peeled off

• 10 cups water may add more if necessary

• 1 tablespoon sea salt or to taste

• Optional: dried Hoja Santa. Available online and in Latin American stores.

How to:

Rinse the beans in cold water and drain. If soaking, place in a bowl and cover with warm water.

Place beans in a large pot and cover with enough water to come up to at least 3″ above the top of beans, about 10 cups of water. Add the onion and Hoja Santa (if using) and bring to a boil. Let the beans simmer, partially covered, for about 1 - 1 1/2 hours, until the beans are so soft they come apart if you hold one between your fingers, and the broth has thickened to a soupy consistency. If the beans are not yet soft and the broth is drying out, add more water. Before eating, remove the cooked onion with a slotted spoon and then add the salt. 

Nerdy Bits: Gratefulness and Neuroplasticity Edition

Gratefulness and Neuroplasticity.

Before we get a tiny bit (a whole lot) nerdy, I want to start by saying that I thankful for your support here on this site, shop, social media, and in person. I am committed to my practice, science, inspiration, fermentation, foods, and actionable steps for our lives. Now that the social media family has grown to over 500 followers on Instagram and almost 500 on Facebook and many in-person connections, I am deeply grateful to have you all with me.

*These "numbers" may seem infinitesimal in this world of internet social connection, but the most important thing for me is resonance. That I resonate whether as a practitioner or via nerdy foods, and bring value to you is mind boggling to me - pinch me*

We have amazing things in store for you, but first and foremost, I want to take in the good vibes we have already. I want to take in the GOOD.

An exercise for you today:

Letting the good, the positive feelings dwell for 30 seconds, imagine it like a warming glow that spreads from your heart to the rest of your body is positive self-directed neuroplasticity (more on that below). Set the intention that the good experience is sinking into your deepest places. (For me: my neurotransmitters and knees).
Practice it regularly so that these precious moments add up, integrating the positive experiences into your brain and body.

Extra goodness: let someone who could benefit from your gratitude know it.

Now time for the real nerdy bits. Let's talk about Neuroplasticity.

What is it? Short answer: Neuroplasticity refers to the brain’s ability to adapt.

Nerdy answer: Neuroplasticity is the capacity brain cells have to change in response to intrinsic and extrinsic factors. It can have a negative or positive influence at any age across our entire lifespan.

Michael Merzenich, someone researchers have referred to as the "father of plasticity", because he enjoyed a long career that established that the human brain is highly plastic. Miriam Diamond is known as the "mother of neuroplasticity' and was the first to prove that the brain shrinks with impoverishment and grows with enriched environment at any age. Such as, but not limited to: physical activity, music, language learning, managing diet, and inflammation.

Let’s start with nutrients- (my favorite subject), in particular focus for today are Polyphenols and Omegas.

Polyphenols

They are a category of chemicals that naturally occur in plants. There are more than 500 unique polyphenols. Collectively, these chemicals are known as phytochemicals.
Many of the health benefits associated with polyphenols may be related to their role as antioxidants. Antioxidants are known for their ability to combat cell damage.

Polyphenols may also impact genes and gene expression. A person's specific genes can also affect how their body responds to certain types of polyphenols. Polyphenols may even influence gut bacteria by feeding microbes. Fascinating!

…Back to neuroplasticity.
The polyphenol resveratrol also increases longevity while preserving memory and hippocampal microstructure. {Hippocampus is a complex brain structure embedded deep into temporal lobe. It has a major role in learning and memory. It is a plastic and vulnerable structure that gets damaged by a variety of stimuli.} This polyphenol occurs naturally in grapes and some berries such as blueberries and cranberries. Other Polyphenols in cocoa have added benefits (dose dependent) and can improve blood flow to the brain as well as increased health and flexibility of blood vessels. Curcumin (found in turmeric)is a neuroprotective polyphenol with anti-inflammatory and antioxidant capacity that can increase neural stem cells into neurons.

Omegas.
Also crucial to optimal nervous system structure and function are the essential omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA) which we cannot create. Primary sources in food are found in fish and plant foods. Adequate intake of essential fatty acids is crucial to maintain the fluid transmission of molecules across membranes because this is where most of the action takes place for things as learning, memory, and sleep. (Yehuda et al., 2002) they are also essential in building the myelin sheath that enhances efficient processing of information. (Myelin Sheath understanding is always on my radar because well, Multiple Sclerosis)

Love, Gratitude, and Stress

Love and gratitude are one of the most valuable intentional emotional experiences that can drive brain plasticity in a positive direction (back to my gratitude exercise above).

When it comes to stress, mindfulness meditation can have anti-inflammatory influences similar to those of prescriptions with a faster response noted in experienced meditators (Kaliman et al., 2014). Even short sessions of meditation are of benefit.

A rich social network of friends and family stimulates and enhances plasticity. Interestingly, hippocampal volume loss is measured by depression but not age (Sheline et al., 1999). Amazing.

Sleep

A primary role of sleep may be to restore brain energy metabolism since wakefulness consumes more energy particulary in gray brain matter. {The central nervous system is made up of two types of tissue: the grey matter and the white matter. The grey matter is mainly composed of neuronal cell bodies and unmyelinated axons. Axons are the processes that extend from neuronal cell bodies, carrying signals between those bodies. In the grey matter, these axons are mainly unmyelinated, meaning they are not covered by a whitish-colored, fatty protein called myelin. The grey matter serves to process information in the brain. News Medical, 2018}

Chronic insomnia has been associated with atrophy (shrinkage) of the hippocampus that suggests cognitive deficits, as sometimes is not quickly reversible. This also can raise inflammation. One of the neuroprotective roles of adequate sleep may be its reduction of inflammation that can be associated with aging of the brain.

Phew. thats a lot to take in. I purposefully did not bring up other factors that are current 'hot topics' such as intermittent fasting, certain diets, and modalities. This is because I want this to be an overall resource without singling out and did not want this to be the length of a research paper, but I can talk more about those at a later date. I believe in bioindividuality and also what resonates and feels expansive to you.

Okay, that’s it for now!

Have a wonderful week!

Diane