Monthly Archives: April 2020

緩解花粉/季節性過敏症狀

緩解花粉/季節性過敏症狀
緩解花粉/季節性過敏症狀
  • 過敏性鼻炎（又名花粉症，季節性過敏）
  • 全球變暖+更多二氧化碳=花粉數量增加
    • 春季：花, 樹木
    • 夏季：草, 雜草
    • 秋季：豚草
  • 增強免疫力=預防過敏反應
  • 花粉症/季節性過敏可能會引發哮喘發作
  • 患有肺部疾病和其他呼吸系統疾病的人來說，控制季節性過敏症狀以降低並發症風險至關重要
  • 避免造成粘液的食物: 非有機乳製品，麵筋，糖，含咖啡因的飲料
  • 草飼牛骨湯和蘋果醋都有助於分解粘液，緩解呼吸道過敏症狀，減輕炎症和增強免疫力
  • 蘋果醋 :
    • 將1湯匙蘋果醋 + 1湯匙鮮榨檸檬汁 + 半湯匙本地生蜂蜜 + 1杯水混合飲; 每天3次。
  • 富含益生菌的食物可增強免疫系統，改善消化能力，提高精神能量等等
  • 為什麼選擇本地生蜂蜜?
  • 生蜂蜜含有蜂花粉，能抵禦感染，過敏和增強免疫力。那麼，吃當地的未加工生蜂蜜將有助於增強您對當地花粉的免疫力

Mayo Clinic , CDC 針對過敏、流感、感冒以及新冠肺炎症狀進行了比較。

CDC, Mayo Clinic, COVID 19
Sources: CDC, Mayo Clinic
Leave a comment 提升免疫力 - 過敏 - 餵食貓營養師 - - - - - -

Manage Hay Fever Symptoms

Hay fever, hay fever symptoms
Natural Remedies for Hay Fever Symptoms

Allergic rhinitis (aka hay fever, seasonal allergies) 

Global warming + More  CO2 = Increased pollen counts 

  • Spring: Trees and flowers
  • Summer: Grass and weeds
  • Fall: Ragweed

Stronger immune system= Prevent allergic reactions

Seasonal allergies may trigger asthma attacks for those with asthma

For those with lung diseases and other respiratory conditions, it’s critical to manage seasonal allergy symptoms to reduce risk of complications. 

According to Asthma and Allergy Foundation of America (AAFA), here are the key symptoms to tell the difference between Coronavirus (COVID-19), Cold , Flu, and Seasonal Allergies

respiratory-illness-symptoms-chart-coronavirus-flu-cold-allergies
Sources: AAFA, WHO, CDC
Symptoms between Coronavirus (COVID-19), Cold, Flu, Seasonal Allergies

RD’s Choice:

Related:

Leave a comment Allergies - Immune Booster - Resources - Vitamins and Minerals - - - - - - -

饮用骨头汤的6大健康效用

bone broth

5分钟增强免疫骨头汤

1 、对抗自身免疫病和肠道渗漏 (肠漏)

  • 骨头汤包含甘氨酸 (glycine)和脯氨酸 (proline)，以及胶原蛋白 (collagen)，它们都有助于修复受损的消化道, 密封肠道内壁的裂缝, 治疗肠道渗漏。
    • 肠道渗漏和全身炎症与自身免疫疾病有密切相关 (哈佛医学院健康博客: “肠漏患者的肠道内膜细胞可能有大的裂缝或孔洞，使还没有完全消化的食物 (蛋白质、脂肪)，细菌毒素和小虫子进入人体的血液循环系统。这可能会引发炎症和肠道菌群变化（正常细菌），从而导致消化道内外的问题”)
    • 常见的自身免疫疾病包括：桥本甲状腺炎（与甲状腺功能减退有关)、格雷夫斯病(与甲亢有关)、类风湿性关节炎、红斑狼疮、炎症性肠病、多发性硬化症、1型糖尿病、斑秃脱发、牛皮癣。 这些患者几乎都同时患有肠漏综合症。

2 、减轻炎症，减少关节疼痛

  • 骨头汤含有甘氨酸 (glycine) 和脯氨酸 (proline)，它们具有抗炎特性。
  • 骨头汤里的氨基葡萄糖 (glucosamine) 可以刺激新胶原蛋白 (collagen) 的产生，修复受损的关节, 帮助减少关节疼痛。
  • 骨头汤中富含氨基葡萄糖 (glucosamine)和软骨素 (chondroitin):
  • 减轻炎症，关节炎,关节痛, 和腰痛

3 、促进排毒

  • 骨头汤含有甘氨酸 (glycine), 是人体用来制造谷胱甘肽 (glutathione- GSH) 的氨基酸之一
  • 谷胱甘肽有助于排毒, 消除重金属 (汞和铅等), 清洁肝脏, 修復肝臟細胞的功能。
  • 谷胱甘肽 (GSH) 是一种强大的抗氧化剂，帮助保护细胞免受自由基氧化损伤.
    • 自由基与衰老和许多疾病有关 
    • 抗氧化剂：帮助保护您的细胞,免受自由基引起的氧化损伤
    • 相关文章: 提升免疫力的保健品
  • 氧化是体内产生能量时会发生的正常过程
  • 氧化损伤: 当自由基和抗氧化剂之间不平衡时，就会发生
    • 当我们受伤，感染（例如流感病毒，牙龈炎)时急剧增加
    • 氧化损伤=加剧炎症 (例如因肠漏和食物敏感性引起的发炎）

4 、绝佳的超级营养食物

  • 骨汤提供易于消化,营养丰富的微量矿物质，例如钙，镁，磷，和硅。

5 、紧致皮肤

  • 骨汤提供胶原蛋白
  • 食用含胶原蛋白的食物和补品会减少脂肪团,紧致皮肤
  • 胶原蛋白可帮助减少皱纹，抗衰老

6 、改善睡眠质量，情绪和头脑清晰

  • 骨头汤含有甘氨酸 (glycine): 减轻失眠症状

您可以在家里用草食骨头或有机散养鸡骨头制作骨头汤。在炉子上煮牛肉骨头汤需要8-24小时，鸡骨头汤8-48小时 或在速溶锅中 (Instant Pot) 约2小时才能将矿物质和营养物质从骨头中抽出。如果您不想花费时间或精力，也可以购买预制的骨汤或用骨汤制成的蛋白粉

快看视频食谱: 5分钟增强免疫骨头汤
快看视频食谱:紫色美肤奶昔


Leave a comment 提升免疫力 - 視頻食譜 - 餵食貓營養師 - - - -

6 Benefits of Bone Broth

bone broth
5-Minute Immune Boosting Soup
  1. Fight autoimmune diseases
  • Bone broth contains glycine and proline, as well as collagen, which help to repair leaky gut by sealing the openings in the gut lining 
    • Leaky gut and systemic inflammation may be associated with autoimmune diseases.
      • Related: According to Dr. Marcelo Campos from Harvard Medical School, “an unhealthy gut lining may have large cracks or holes, allowing partially digested food, toxins, and bugs to penetrate the tissues beneath it. This may trigger inflammation and changes in the gut flora (normal bacteria) that could lead to problems within the digestive tract and beyond”. 
    • Common autoimmune diseases include: Hashimoto’s thyroiditis (associated with hypothyroidism), Graves’ disease (associated with hyperthyroidism), rheumatoid arthritis, lupus, Inflammatory bowel disease, multiple sclerosis, type 1 diabetes, alopecia areata (patchy hair loss), and psoriasis. 

2.  Reduce inflammation and joint pain

  • Bone broth contains glycine and proline, which have anti-inflammatory properties.
  • Bone broth is rich in glucosamine and chondroitin:
    • reduce inflammation, arthritis, joint pain, lower back pain 

3.  Boost liver detoxification 

  • Bone broth contains Glycine, one of the amino acids to make Glutathione (GSH).
  • Glutathione (GSH) helps with detoxification, rid the body of heavy metals such as mercury and lead, cleanse your liver and rejuvenate liver cells. 
  • GSH is a powerful antioxidant  
    • Antioxidants:  helps protect your cells against oxidative damage caused by free radicals
    • Free radicals: linked to aging and diseases 
    • Oxidation is a normal process, happens when we make energy
    • Oxidative stress happens when there’s an imbalance between free radical and antioxidant activity.
      • Oxidative damage increases when we become injured or have an infection (such as flu, gingivitis) 
      • Oxidative damage = Increase inflammation (may caused by leaky gut and food allergies)

4. Nutrient-packed superfood 

  • Bone broth provides nutrient-dense, easy to digest trace minerals, such as calcium, magnesium, phosphorus, and silicon. 

5. Tighten skin (skin laxity)

  • Bone broth contains easy to digest collagen
  • Tighten skin by decreasing cellulite 
  • Collagen may help to prevent aging and reduce wrinkles

6. Improve sleep quality, mood, restore focus & clarity 

  • Bone broth contains glycine: Reduce insomnia and improve mood  
  • Related: Dr. Michael Breus discusses the sleep benefits

You can make bone broth at home with grass-fed bones or organic free-range chicken bones. It takes ~8-24 hours to cook beef bone broth and up to 48 hours for chicken bone broth on the stove or about 2 hours in an Instant Pot for the minerals and nutrients to be drawn out of the bones and into the bone broth. If you don’t want to spend that time or effort, you can also purchase store-bought bone broth or protein powder made with bone broth.

Check out this video for my 5-Minute Immune Boosting Soup 

Related: Check out my VLOG recipe for my Purple Beauty Smoothie– Superfoods for Glowing Skin

👩🏻‍⚕️ RD’s Choice 

Leave a comment 5-Minute Meal - Immune Booster - Resources - Soup - Vitamins and Minerals - - - - - - - - - - - -

11 Food combos to supercharge your nutrient absorption

Food pairings, food combos, nutrient absorption, food synergy

What is Food synergy?

Just like wine & cheese pairings, you and your BFF, Jay-Z & Beyonce, Neil Patrick Harris & David Burtka, travel & fitness, certain foods are better eaten together than apart. These food combos achieve a synergistic effect to boost our nutrient absorption. Try this at your next meal and achieve better wellness.

More Food Combos:

Enhance omega-3 fatty acids (Support heart health):

  • Dark Chocolate + Seaweed
  • Chestnut + Sardines
  • Black Elderberry + Spirulina 
  • Flaxseed meal + Chia Seeds 

Enhance probiotic absorption (Support gut health, immune system, mental health, and beyond) :

  • Garlic, Scallion + Miso Soup
  • Asparagus + Tempeh 
  • Onion + Natto 
  • Dandelion root + Apple Cider Vinegar 

Enhance sulforaphanes absorption (Cancer Fighting antioxidants):

  • Mushrooms + Bok Choy
  • Brazil Nuts + Kale 
  • Eggs + Watercress

Enhance lycopene absorption:

  • Olive oil + Red bell pepper 

Enhance catechins absorption:

  • Orange + Dark Chocolate
  • Rice Milk + Blackberries

Enhance calcium  absorption 

  • Tuna + Cheese 
  • Watermelon + Kefir 
  • Grapefruit + Greek Yogurt 
  • Fortified Almond Milk 

Enhance fat soluble vitamins (A,D,E,K)

  • Coconut Oil + Sweet Potato
  • Avocado + Spinach
  • Hummus + Brussels Sprouts 

Enhance iron absorption:

  • Orange + Spirulina 
  • Bell pepper + Grass-fed Beef
  • Strawberries + Dark Chocolate 

👩🏻‍⚕️ RD’s Choice (Click Images to purchase): 

 

RELATED: 6 Winter Superfoods to Eat Post-Workout

The difference of OTC/Store Grade Supplements VS. Pharmaceutical Grade Supplements

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Not all beef are created equal

Many clients ask, “Should I eat steak or not?”, when the better question is, “Which beef is healthier?”. The truth is not all beef is created equal.

comparison of grass-fed beef vs. grain-fed beef
The Difference of Organic Grass-Fed Beef and Grain-Fed Beef

♥️ Nutrition Tips:

💪🏻 Conjugated linoleic acid (CLA) – A type of polyunsaturated fatty acid: 

  • Function: Potential protective role against cardiovascular disease, cancer, and diabetes
  • Best sources: Organic Grass-fed Beef, Organic Grass-fed Butter, Raw Cheese (sheep or goat)
  • Related: Learn more about CLA From Sloan Kettering 

💪🏻Beta-carotene- Precursor of vitamin A:

  • Function: Support vision health, respiratory function, and skin health 
  • Best sources: Carrot, Pumpkin, Dark Leafy Greens (spinach, kale)

💪🏻Vitamin E- Antioxidant (Protect our cells from oxidation):

  • Function: Promote glowing and youthful skin, May reduce PMS symptoms such as anxiety, food cravings, and depression 
  • Best sources: Nuts & Seeds, Mango, Avocado 

💪🏻Glutathione- Antioxidant 

📋Grass-Fed ≠ Organic :

  • Choose 100% Organic Grass-Fed when possible 100% organic beef

‼️ Superbugs- bacteria that have become resistant to many antibiotics:

RELATED: NOT ALL FISH ARE CREATED EQUAL

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The difference of OTC/Store Grade Supplements VS. Pharmaceutical Grade Supplements

Is there really a difference between store-grade supplements VS. pharmaceutical-grade, professional-grade supplements? Review this chart and decide. 

supplement comparison chart

‼️ Beware of adulterated supplements!

The FDA found hundreds of unapproved pharmaceutical ingredients, such as Sildenafil (active ingredient in Viagra) , Sibutramine (banned weight-loss compound), and Steroid-like ingredients during the past decade. You can check if your supplements, drugs, foods, cosmetics, beverages, pet foods, medical devices, or tobacco products on FDA’s page here to see whether it has been recalled or subject to safety alerts. Read more about the adulterated supplements on The Journal of American Medical Association (JAMA)

❗️ Even with uncontaminated vitamins and minerals,  labels on the unregulated products don’t always contain the ingredients and amounts (less or more) they claim and may be made with forms that are hard to digest.  Without knowing what you are actually getting or able to absorb from these products, you may be surprised to find you are deficient in certain nutrients you have been taking via popular supplement brands for months! If you are interested in taking a micronutrient or genetic test, please schedule a Discovery session to learn more. 

Some of the brands I trusted: 

  • Xymogen
  • Pure Encapsulations
  • Klaire Labs
  • Designs for Health 
  • Douglas Labs
  • Integrative Therapeutics 
  • Ortho Molecular
  • Metagenics 
  • Gaia Herbs 
  • DiVinci Labs 
  • Transformation Enzymes 
  • NuMedica
  • Master Supplements 
  • Nordic Naturals

If you are interested in Xymogen formulas, please contact me for practitioner code to order online.

Order below or discover some of my favorite products and access my practitioner’s discount here 

Purchase products through our Fullscript virtual dispensary.

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專家教你看懂普通營養補充品與 醫藥級營養補充品的區別

OTC supplements VS pharmaceutical grade supplements

我喜歡的一些醫藥級營養補充品牌子:

  • Pure Encapsulations
  • Xymogen
  • Klaire Labs
  • Designs for Health 
  • Douglas Labs
  • Integrative Therapeutics 
  • Ortho Molecular
  • Metagenics 
  • Gaia Herbs 
  • DiVinci Labs 
  • Transformation Enzymes 
  • NuMedica
  • Master Supplements 
  • Nordic Naturals

2 Comments 提升免疫力 - 餵食貓營養師 - - - -

提升免疫力的保健品

  1. 益生菌 (Probiotic): 

  • 人體內有70%免疫細胞存在於腸道中
  • 養好腸道, 避免致病菌的侵入
  • 可以幫助消化吸收，促進腸道菌群平衡. 
  • 增強免疫力和抗病力
    • 預防呼吸道感染
      •  增加抗原特異性的IgG和IgA抗體，抑制炎症時單核細胞的增殖，減少肺部病原菌負擔並阻止組織病原菌擴散至血液. 
    • 腸道菌群紊亂與許多慢性疾病有關: 例如糖尿病、肥胖症、抑鬱症等
    • 增強機體免疫如鼠李糖乳桿菌HN001有利於減低嬰兒血漿IgE水平，提升其腸道屏障功能, 可降低特應性皮炎、濕疹等. 
  • 如果您目前正在使用抗生素，同時補充益生菌會有很大的幫助。
  • 食物來源包括: 泡菜, 納豆, 味噌, 乳酪 (Yogurt), 克菲爾 (Kefir) 
    • Yogurt 要細看營養標籤，最好清楚說明菌種及數量
    • Kefir 比 Yogurt 含有更多種類的益生菌
    • 醃菜含有大量鹽和糖，不宜多吃
    • 食物中的益生菌含量有限，難以單靠日常飲食獲得保健功效，可以考慮食用益生菌補充品，促進腸道健康

2. β-葡聚醣(β-glucans): 

  • 主要存在香菇、靈芝, 燕麥. 不過, 生食的含量最高 . 加工的穀類也會大量減少β-葡聚醣含量. 選擇鋼切燕麥粒(Steel-cut oats)，而非即沖燕麥片或燕麥粉。
  • 有助於提升免疫力. 
    • 在老鼠實驗中發現，β-葡聚醣可以降低運動後的負面效果，並增加抵抗呼吸道感染
  • 幫助控制血糖
  • 降低壞膽固醇
  • 可能有助於對抗癌症. 
    • 有可能喚醒 T細胞(T-cells)或自然殺手細胞(Natural killer cell)
  • 可能會有助於以下的病症：過敏(Allergies)、氣喘(Asthma)、慢性疲勞症候群(Chronic fatigue syndrome)、纖維肌痛(Fibromyalgia)
  • 注意: 平常較少攝取膳食纖維的人，應該循序漸進的補充, 避免大量攝取可能會造成腸胃不適、脹氣或排氣等症狀。建議有低血糖症(hypoglycemia)或服用降血糖藥的人，先諮詢。

3. 乙醯半胱胺酸（N-Acetyl Cysteine）(NAC): 

  • 強化免疫作用
    • NAC 擁有強力抗氧化功能，協助降低自由基對細胞造成的損害，過多的自由基造成細胞氧化壓力，是提早老化的主要原因。
  • 提高保護肝及肺細胞
    • 有助肝臟分解毒素，修復肝臟細胞 . 
    • 有助於補充細胞內的穀胱甘肽 (GSH)，一種重要的細胞抗氧化劑。
    • 建議服用 Tylenol 時也要補充NAC
  • 有助去斑淨白 . 
    • 抗氧化作用有效抗衰老
    • 能有效阻止黑色素在體內形成, 使黑色素變淺

4. 穀胱甘肽(Glutathione) (GSH):

  • 食物來源包括蘆筍, 牛油果, 大蒜，綠色蔬菜和甜菜
  • 一種重要的細胞抗氧化劑
    • 可清除自由基
    • 其他抗氧化劑如維生素C、E、都需要GSH才能中和自由基。
  • 能夠幫助肝臟快速排除分解毒素，有助修復肝臟細胞
  • 體內足夠的GSH濃度，能夠提高免疫系統對抗各種疾病疲勞，尤其是接受治療中的癌症患者.  
  • S-乙酰穀胱甘肽 (S-Acetyl Glutathione) (S-Acetyl GSH) 可增加細胞內 GSH的含量，因為它具有被腸道吸收並進入人體細胞的能力

5. 薑黃素 (Curcumin) 

  • 除了保健品，咖哩+ 黑胡椒是吸收薑黃素的最佳料理
  • 抗氧化、抗發炎, 抑制自由基，增加人體抗氧化物的活性
  • 降低膽固醇, 血糖, 調節血脂
  • 改善關節炎, 心血管疾病, 癌症, 肥胖, 憂鬱等
    • 實驗中發現可以降低導致體內發炎的細胞激素- 介白素 (TNF), 腫瘤壞死因子 (IL-6), 抑制腫瘤重要發炎因子 (Nf-KB)等
    • 可能減少治療或腫瘤引起的發炎相關副作用 (疲憊/噁心)
    • 目前臨床試驗輔助正規化療，可能增加免疫、減少抗藥性
  • 護肝, 增加血清中GSH抗氧化物質的活性
  • 預防阿茲海默症 (Alzheimer’s disease): 增加腦中酵素的活性
  • 注意: 本身有膽結石、膽道功能異常，或是缺鐵貧血患者，可能不適合吃薑黃素
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