Category Archives: Nutrition

Rules I live by everyday and in my Kitchen

Welcome back autumn! A tender time of the year. I feel like I can take a breather. Relax. Refresh. Regroup.

Finding a connection to creativity and witnessing life come alive. This month’s blog is. How to have fun while eating healthy

Eating healthy can be complicated. What percentage of my caloric intake should be polyunsaturated fats? Is its linoleic acid that is good for me or alpha-linolenic acid? Which oil is best to cook with? It’s easy to see why many people can become obsessive with their eating habits and lose their love of food.

I believe that if we instead focus on a few basic guidelines, after all, your diet is never going to be perfect and the whole point of eating healthy is to live a long and happy life (it’s not so happy when you have to write down every bite or second-guess every choice you make at a restaurant!) As an alternative, I propose the following rules that I try to live by in the kitchen:

  1. Eat vegetarian at least two dinners per week: Animal proteins do not always have to be the focal point of your dinner. Too often, we get stuck in the mindset of “Do we want chicken, steak or fish for dinner?” Try meals with vegetarian protein sources like nuts, seeds, legumes, goat cheese, quinoa, etc. You can still have your steak – just do not fool yourself into thinking that if you miss two nights per week without it that you are not getting enough protein.
  1. Eat and buy foods that you are excited about! There is no point in buying vegetables that you know you detest. They will sit in your fridge for a week or two before ending up in the garbage. Start with veggies that you enjoy and then slowly expand your reach.
  1. Eat the rainbow: Simply put, if you keep your plate and meal colorful, you are increasing the nutrient density of your meals. Think about it: is a bagel colorful? It literally pales in comparison to a stir-fry or salad.
  1. Aim for 50/25/25: Take your plate and draw an imaginary line down the middle. On one half, you should have all vegetables! On the other half, again draw an imaginary line. In these two sections (each representing a quarter of your entire plate), aim to have a source of protein and a grain. This is your goal for every meal. But how do you divide up a casserole? Good point. It is not always going to be easy to divide into 50/25/25 but do your best to visualize the ratios and make sure vegetables are the focal point!
  1. Eat whole foods: Ask yourself the question, “Was this food previously living?” If you answer yes, that is a good sign. We want to eat less refined foods found in boxes or packages and more fresh food. If you do this, you do not have to worry about reading labels for additives like artificial sugars, MSG, colorings, etc.
  1. Be good 80-90% of the time: The most difficult aspect of any diet or program is staying on track every single day and every meal and snack and moment. If you allow yourself a bit of breathing room, you remove the guilt of having a cookie or a bowl of ice cream occasionally. The concept of “failure” is redefined and no longer associated with eating a snack.

Now, not all these rules work for everyone. If you feel that only a few of them fit with your lifestyle, start there and work at your own pace. These guidelines should serve as a great foundational starting point for eating healthy. The goal is to improve your health, but ultimately to simplify your life!

Wishing Good Health and Good Living Anna R. Dias N.D

You are welcome to visit my website- blog for recent-upcoming health tips and articles.

Love our bodies into Deep

Hi everyone, it has been a while since I have last posted. In the last couple of months, I have been contemplating on which topic to elaborate on. The truth of the matter is, we are bombarded with so much information, that follows us in different direction. So, I decided to reduce my posting in the hopes of a brighter, creative and inspiring approach. I will continue to forward all my latest products information and health articles.

This Month’s theme will be, how to love our bodies into deep. Each man and women have tried at least once to get rid of excess weight. Some have succeeded and others are still in the process. It can be exhausting to listen to all sort of gurus, programs and try every diet and still have no success, not to mention our time, money and energy being depleted.

Recently I attended a webinar on Calories in Calories out, it is mind blowing on how much money is spent on weight loss, it is estimated over 200 billion by this year.

What keeps reoccurring is the fact that most diets do not focus on the root cause of weight gain… a slow and damaged metabolism.

It is not just about the foods (like all those diets would have us believe) it has a lot to do with all the wear & tear of the actual metabolism over the years.

The metabolism is mainly made up of the brain (the hypothalamus, the master hormone conductor of the body) and the thyroid.

When our bodies are full of inflammation, toxins & stress—our natural organs are working poorly.

Pouring down shakes, swallowing oversized pills, and stressing our body out with lots of cardio, personal training, and boot camps makes the weight problem even worse.

Including oxidative stress.

Here are some of the reason why we do not lose the weight.

  • We have been suppressing a symptom or several, which is essentially shutting

down the body’s attempt to re-establish health.

  • We are putting a band aid on the pain, and not healing the root cause. Ex: headaches commonly due to pressure/inflammation, so we take an Advil to get rid of the pain, but we are unconsciously creating further inflammation to the body.
  • Accumulation of toxins is a prime example of physiological challenges that leads to development of

So how do we fix this?

We must heal these organs and send the body the right signals for there to be any hope of letting go of the fat. We need to be aware that fat is inherently protective, if we hope to lose it, we must first lose whatever our fat is protecting us from, either starvation, hypothermia, injury, toxins or emotional pain. It is important to target the underlining cause!

Healing these organs and resetting the metabolism is exactly what a Metabolic Reset specializes in.

The result is the body is finally able to quickly let go of the inflammatory fat.

All while energy levels increase and chronic aches and pains diminish or resolve.

This not only results in the body letting go of fat quickly, but also more energy, more clarity of thinking, more freedom to move without any pain and people feeling like themselves again.

For those who want to finally release all the weight, keep it off for good, and feel like their real selves again, a Metabolic Reset may be the answer.

In the end, whatever we are struggling with, ridding toxic waste from our bodies takes precedent, over self-medicating. Our number one priority should be caring for ourselves and find a medium to a healthier lifestyle.

Wishing Good Health and Good Living Anna R. Dias N.D

You are welcome to visit my website- blog for recent-upcoming health tips and articles.

A little more Oxygen!

I would like to talk about the importance of oxygen and cleansing our cells.

At some time in our lives we have mired in a perpetually negative mindset, constantly feeling stressed, and our food choices does not help. Pizza, fast food, sweets and soda leaves us addicted to sugar and plagued with tiredness and mood swings.

Contributing to this vicious circle, are antibiotics which are recommended mostly to help fight an infection. The truth is antibiotic has its place, at times necessary and especially useful in certain medical conditions such as treating ulcers in the colon(intestine) and other class treatments such as bacterial infection, respiratory disease. BUT! What is it doing to our bodies? Are there other choices?

The fact is if our blood is oxidized by nitrite from foods, mostly (cured meat) and sulfonamides, which are antibiotics prescribed. The transit between our blood and cell is poisoned by harmful metals or lack of essential fatty acid or mitochondria cell being destroyed (known has the powerhouses of the cell).

This Powerhouse cell takes in nutrients from the cell, breaks it down, and turns it into energy. This energy is then in turn used by the cell to carry out various functions. If the powerhouse cell is destroyed from lack of nutrients or an abundance of antibiotics, oxygen can no longer transport blood to our cell, therefore produces less energy. (Gerson, 2001)

Now what? Our bodies are a sophisticated machine that is doing one million things at the same time, so we owe it to our bodies to take care of it, if not it will eventually break down.

Here are tips to help increase energy flow and detoxification.

  • Staying hydrated is essential for every bodily function, including cell metabolism, toxin removal, digestion, body temperature, and others. As far as cellular metabolism, however, staying hydrated must occur because all nutrients, oxygen, and more are moved through the cell membranes to the inner workings of the cells. The bottom line is that lack of proper hydration can adversely affect cells and cellular reactions, quickly leading to a state of ungealth.
  • Keep a balance between potassium and sodium; potassium is an electrolyte which serves to conduct electricity in the body so that the body’s cells, tissues, and organs work as they should. The problem is that most people get only about half of the potassium they need daily (Rubin, 2012)
  • Be aware of deep breathing; “We depend on air for our survival. More specifically, we depend on oxygen to breathe. Without it, we would die. However,

with it, we thrive. Enough oxygen must reach the tiny cells throughout our body to feed them, giving them the energy necessary for life. (The Oxygen machine, 2018). Here is a video of deep breathing : features/videos/breathing-exercises-4-7-8-breath/#

  • Boost the immune system with natural antibiotics, raw honey, oregano oil, apple cider vinegar, colloidal silver, garlic, ginger. Important!! some immune booster must not be taken when are white blood cells count are low. Look for products that are immune modulator’s
  • Go Back to the basic; drink water(500ml) with chlorophyll every morning and take enough fiber during the day. This helps the intestines to have a clear pathway to eliminate toxins more efficiently and to oxygenate the cells. 30gr of fiber per day soluble and insoluble.

In conclusion, a fit body can absorb more oxygen. A body that is not overweight also needs less oxygen. Fitness combined with a healthy and balanced diet is the true secret of having a healthy life!”

Wishing Good Health and Good Living Anna R. Dias N.D

You are welcome to visit my website- blog for recent-upcoming health tips and articles.

Living longer through holistic Nutrition

Joy, companionship, and connection and all the best parts of life do not only happen when you are young.

Quote by, Cameron Diaz.

How we live our lives, eat, sleep and move is the fundamental threads from which our human experiences are woven, and they are our strength as we age. I believe most people are aware that eating well contribute to a better quality of life, but do not pay enough attention to this realm. Reason being, their busy lives and other prioritization. Well! what if I say, that are no 1 priority should be health/nutrition, so we can live longer happy life.

The good News, today’s generation is surrounded by much healthy apparatus; natural health magazine, eating healthier, natural products, supplements/ vitamins, organic produce, gluten free diet, soy base, vegan, macrobiotic food, Atkins diet, eating for your blood type and the list goes on. IT IS THE new Wave!

Smoking and drinking in bar’s are a thing of the past. The new era is staying fit, juicing

in studio bar’s, practicing Yoga, body movement and meditation.

So, how do we balance it all, stay connected, work, stay healthy, take care of family and include pleasure in our lives.  It is all interconnected, being in tuned with our body, mind and emotions, should take precedence. If something is off balance, we will feel it in our body (the physical), if our attitude and thoughts is constantly negative instead of positive, this can be a sign that there is something off balance, like wise our emotions.

How well we self-regulate emotions is a healthy choice, feeling angry is natural but how well we process the emotion can make a difference. We all deserve to live a full life!

It has been said that someone who is sedentary is unhealthier than someone who smokes and exercise. I am not suggesting continuing smoking but simply to see how important movement can be. The experiences you have, the places you live, the choices you make can alter the way your genes are expressed. (Dr. Crosswell 2019.)

To upkeep healthy eating can be challenging, not to mention the uncontrollable cravings, sugar rush, that can be experienced in our diets. The Question that most people ask is, what should I eat? I say it is all relative! But before I give out some tips, Know this! It is imperative to combine sleeping well and moving (30 min a day) with the nutrients we will eat.

The First step is to understand that certain foods we ingest in our bodies nourishes our cells and gives us energy. Likewise, some foods can create excess toxin in our bodies which makes us feel sluggish, tired, leads to minor symptoms, general poor health, disease and our state of death.

Holistic Nutrition is having enough molecules /nutrients to run the body properly, help grow, maintain, repair and prevent incorporation of toxic molecule. So, what are the key components to healthier eating.

  • Eat clean foods: make sure you get enough vegetables and fruits from the right source. I like to pick up my fruits and vegetables at a local store or at a farmer’s market. I notice the taste is much more authentic. Stay away from processed or artificial ingredients, if you are not familiar with the ingredient, chances it is a not good for you or
  • Eat enough protein per day according to your weight: Protein is extremely important at all ages, especially growing older it helps keep our muscles strong, rebuilds muscle after a workout, and helps maintain bone mass. Also, our body can’t store protein over long periods the way it can store fat (or store carbohydrates as fat) Since we can’t rely on protein stores, we must make a point to eat protein at every meal to give our muscles the building blocks they need for repair and
  • Get some important supplements such as a good Multi mineral -vitamin, with enough vitamin C, and Magnesium: Eating right might not be enough!! Chances are we need to replenish our bodies to make up for daily life stressors, furthermore the insufficient nutrients in our soil. Unless we are eating organic and farming ourselves, only then our nutrients can be higher and less toxic. Let us not forget all the toxins we ingest in our daily routine, which might have chemicals such as shampoo, soaps, perfumes, makeup, detergent, nail polish, house
  • Eat foods that are rich in nutrients: for instance, if we look at the value of nutrients in a slice of white bread vs a sprouted bread. White bread is considered to be refined meaning a complex carb The main difference between simple and complex carbohydrates is that simple carbohydrates are quickly digested and absorbed by the body ex; increase our insulin level in our blood, whereas complex carbohydrates take time to be digested. There is a big difference!
  • Cook your food appropriately: the way we cook our foods can make a difference – in how many nutrients are washed out. For instance, minerals are depleted by cooking in water although some nutrients are liberated when cooked such as sweet potato. There are other nutrients that is worth looking at with similar attributes as sweet
  • Enjoy the food you are eating: Food is necessary, nourishing, tasty and enjoyable. Tasty, healthy, nutritious food carries us longer and so we can ofteneat less of it. When our mealtimes become about mindfulness, pleasure, and self- care, we are less likely to “act out” and make unhealthy choices, overeat, eat mindlessly, or otherwise sabotage ourselves and our health. Listen to your body – you know what you like, and you typically know when you have had enough.

Learn to stop then. Instead of saying “no” to good food, say no to “too much.”

  • Identify with the energy and synergy of how foods, herbs and supplements effect your body:

There is so much more to be said on Holistic nutrition, it is a journey, along with a wonderful experience to create healthier bodies which we can connect through, healthier hearts, moods, brain and most of all fight the diseases of aging. The trinity of Nutrition, movement and sleep, is the most important tool to protect ourselves as we age, it promotes cellular growth, repair and energy production. Yes!! There are struggles, and disappointment on a road less traveled although, we will be better equipped to manage whatever challenges come our way, if strength is on our side at the outset. I hope to continue to inspire my public, community and family to reach their true potential and live a freer life. Much Gratitude!

Wishing Good Health and Good Living Anna R. Dias N.D

You are welcome to visit my website- blog for recent-upcoming health tips and articles.

Vitamin D

By Dr. Glen Matejka

Wintertime is commonly a time when darker moods tend to creep in; a phenomenon linked to a decline in sunlight. Seasonal affective disorder (SAD) affects an estimated 6 percent of the U.S. population, while a milder form, known as the “winter blues,” affects about 14 percent.1 As noted in the Evening Standard:2

“According to the DSM [diagnostic and statistical manual of mental disorders], people who have SAD are excessively fatigued, lose interest in their hobbies, tend to crave more starches and sweets, may gain seasonal weight, and have difficulty concentrating during darker months.”

That said, longer, darker days tend to influence the behavior of most people, even if you don’t feel outright depressed and depleted. This is because your health and mood are actually intricately tied to exposure to sunlight, even irrespective of vitamin D. For example, your serotonin levels (a hormone associated with mood elevation) rise when you’re exposed to bright light.

Your melatonin level also inversely rises and falls with light and darkness. When it’s dark, your melatonin levels increase, which is why you may feel tired when the sun starts to set (and in the heart of winter, this may be at as early as 4 p.m.) which mimics the natural light from the sun, has been shown to be effective remedy for SAD, and may even be preferable for major depression.

Vitamin D supplementation can also be quite helpful for depression and/or the winter blues if you’re vitamin D deficient, which a vast majority are at this time of year. Research shows having a vitamin D level below 20 nanograms per milliliter (ng/mL) may raise your risk for depression by as much as 85 percent, compared to having a vitamin D level greater than 30 ng/mL.

Have You Checked Your Vitamin D Level Yet?

My recommendation is to get your Vitamin D tested twice a year, when your level is likely to be at its lowest (midwinter) and highest (midsummer). This is particularly important if you’re pregnant or planning a pregnancy, or if you have cancer. That means right about now is a good time to get your level checked, to identify your low point. Based on the research done and data collected by GrassrootsHealth, 40 ng/mL is the cutoff point for sufficiency to prevent a wide range of diseases, including cancer.

For optimal health and disease prevention, a level between 60 and 80 ng/mL appears to be ideal.3 The American Medical Association claims 20 ng/mL is sufficient, but research suggests 20 ng/mL is not even adequate for the prevention of osteomalacia. As for dosage, you need to take whatever dosage required to get you into the optimal range, with 40 ng/mL being the low-end cutoff for sufficiency.

Research4 suggests it would require 9,600 IUs of vitamin D per day to get a majority (97.5 percent) of the population to reach 40 ng/mL, but individual requirements can vary widely. If you’ve been taking a certain amount of vitamin D3 for a number of months and retesting reveals you’re still not within the recommended range, then you know you need to increase your dosage.

Vitamin D Sufficiency Lowers All-Cause Mortality and Risk of Diabetes

The Health and Medicine Division of the National Academies of Sciences, Engineering and Medicine (formerly IOM) has also reported an association between vitamin D and overall mortality risk from all causes, including cancer.17,18 Additional studies can be found on GrassrootHealth’s vitamin D*Action breast cancer page,19 where you can also enroll in the D Action Breast Cancer Prevention Project which includes both vitamin D and omega-3 testing.

GrassrootsHealth D*Action + Omega-3 Project is the largest project in the world that allows scientific researchers to study the links between these nutrients. Participating in the project is an inexpensive way to take control of your health while simultaneously helping to advance nutritional science.

Considering vitamin D is required for healthy genetic expression, and vitamin D receptors are found throughout your body, cancer is not the only disease risk that can be directly impacted by your vitamin D status. For example, an analysis20 by GrassrootsHealth reveals people with a median vitamin D level of 41 ng/mL have a diabetes rate of 3.7 per 1,000. Contrast that to those with a median serum level of just 22 ng/mL, among whom the diabetes rate was 9.3 per 1,000.

In other words, vitamin D sufficiency may lower your risk of Type 2 diabetes by as much as 60 percent, even after taking confounding factors such as age, gender, race and bodyweight into account. Abdominal obesity in combination with low vitamin D may also “synergistically influence” your risk of insulin resistance.  According to this study, 47 percent of the increased odds of insulin resistance can be explained by the interaction between insufficient vitamin D levels and a high body mass index.

The Importance of Vitamin D During Pregnancy

Maintaining vitamin D sufficiency is particularly important during pregnancy, since it’s not just your own health that is at stake but that of your child as well.22 Protect Our Children NOW! is a GrassrootsHealth campaign launched in 2015 to combat vitamin D deficiency among pregnant women worldwide.

Research conducted through this project reveals up to 59 percent of preterm births — which are responsible for 28 percent of newborn deaths during the first month of life — could be prevented simply by raising pregnant women’s vitamin D to a level of 40 ng/mL.

As of 2015, the U.S. had a preterm birth rate of 9.6 percent, meaning nearly 1 in 10 babies were born prematurely. The U.S., while one of the most advanced countries in the world, ranked No. 130 in preterm births out of 184 countries in 2010.

Protect our Children NOW! is a cost-effective, reproducible program that protects children by ensuring pregnant mothers are vitamin D sufficient, and could go a long way toward improving these abysmal statistics. Among non-Caucasian women (among whom vitamin D deficiency is more common and prominent) the reduction in risk was even greater.

In this group, the preterm rate prior to the start of the study was 18 percent. Those who achieved a vitamin D level of 40 ng/mL by their second test had a 78 percent lower preterm birth rate — reducing the preterm birth rate to just 4 percent!

To learn more visit Dr. Glen Matejka’s website:

IRON is essential for human life

By Dr. Glen Matejka

Iron is essential for human life, as it:

  • Forms hemoglobin (the protein in red blood cells), as iron binds to oxygen and provides it to tissues for their metabolic needs
  • Is a key component of various proteins, as well as enzymes that catalyze cellular oxidation reactions
  • Helps regulate cell growth and differentiation
  • Helps maintain your brain function, metabolism and endocrine function
  • Is involved in energy production and immune function

Having either too much or too little iron can have serious health consequences and, while iron-deficiency anemia is commonly checked for, many doctors are still seriously misinformed about the dangers of iron overload is actually a far more common problem. In fact, most men and postmenopausal women are at risk for iron overload due to inefficient iron excretion, since they do not bleed on a regular basis and blood loss is the primary way to lower excess iron, as the body has no active excretion mechanisms.

There’s also an inherited disease, hemochromatosis, which causes your body to accumulate excessive and dangerously damaging levels of iron. If left untreated, it can damage your organs and contribute to cancer, heart disease, diabetes, neurodegenerative diseases and many other health problems.

The good news is iron overload is easy and inexpensive to treat. By monitoring your serum ferritin and/or GGT levels, avoiding iron supplements and donating blood on a regular basis, you can avoid serious health problems. In a recent podcast, Chris Masterjohn, Ph.D., delves into the biological imperatives of iron, the effects of low and high iron and how to address both of those issues. Health Problems Associated With High and Low Iron

What’s an Ideal Iron Level?

The serum ferritin test measures your stored iron. For adults, I strongly recommend getting a serum ferritin test on an annual basis as a screen to confirm you’re neither too high nor too low. When it comes to iron overload, I believe it can be every bit as dangerous to your health as Vitamin D deficiency.

As with many other lab tests, the “normal” ranges for serum ferritin are far from ideal.5 In some labs, a level of 200 to 300 nanograms per milliliter (ng/mL) falls within the normal range for women and men respectively, which is FAR too high for optimal health. In reality, you’re virtually guaranteed to develop disease at those levels. An ideal level for adult men and non-menstruating women is somewhere between 40 and 60 ng/mL. You do not want to be below 20 ng/mL or above 80 ng/mL.

Maintaining a healthy iron level is also important during pregnancy. Having a level of 60 or 70 ng/mL is associated with greater odds of poor pregnancy outcomes.6 That said, iron deficiency during pregnancy is equally problematic. The most commonly used threshold for iron deficiency in clinical studies is 12 to 15 ng/mL.7

GGT Test for Free Iron

Another valuable test is the gamma-glutamyl transpeptidase (GGT) test. GGT measures liver enzymes. Not only will this tell you if you have liver damage, it can also be used as a screening marker for excess free iron and is a great indicator of your sudden cardiac death risk.

For women, a healthy GGT level is around 9 units per liter (U/L) whereas the high ends of “normal” are generally 40 to 45 U/L. For men, 16 U/L is ideal, while the normal lab range can go as high as 65 to 70 U/L.8

According to Gerry Koenig, former chairman of the Iron Disorders Institute and the Hemochromatosis Foundation,9 women with a GGT above 30 U/L have a higher risk of cancer and autoimmune disease. In the video above, Koenig discusses this and other health hazards associated with iron overload.

What Causes Excess Iron Buildup?

Two of the most common causes of iron overload are:

1.Having one or both genes for hemochromatosis (indicating mild or severe form). In the video below, Masterjohn provides an overview of these two genetic markers. About 1 in 3.5 or an estimated 100 million people in the U.S. have the single gene for hemochromatosis

Approximately 1 million people have the double gene variant, considered the genotype most predictive of liver disease complications. However, this only becomes a serious problem if significant iron overload occurs before a diagnosis is achieved and proper treatment can be administered

2.Inadequate iron elimination. Adult men and post-menopausal women are at increased risk due to the fact they do not have monthly blood loss, which is one of the best and most efficient ways to rid your body of excess iron

Another common cause of excess iron is the regular consumption of alcohol, which will increase the absorption of any iron in your diet. For instance, if you drink wine with your steak, you will likely absorb more iron than you need. Other possible causes of high iron levels include:

  • Cooking in iron pots or pans. Cooking acidic foods in these types of pots or pans will cause even higher levels of iron absorption
  • Eating processed foods fortified with iron
  • Drinking well water that is high in iron. The key here is to make sure you have some type of iron precipitator and/or a reverse osmosis water filter
  • Taking multivitamins and mineral supplements, as both of these frequently have iron in them

Why Excess Iron Is So Dangerous

Your body creates energy by passing the electrons from carbs and fat to oxygen through the electron transport chain in your mitochondria to produce adenosine triphosphate (ATP). Ninety-five percent of the time, the oxygen is converted to water. But 0.5 to 5 percent of the time, reactive oxygen species (ROS) are created.

Iron can react with hydrogen peroxide in the inner mitochondrial membrane. This is a normal part of cellular aerobic respiration. But when you have excessive iron, it catalyzes the formation of excessive hydroxyl free radicals from the peroxide, which decimate your mitochondrial DNA, mitochondrial electron transport proteins and cellular membranes.

This is how iron overload accelerates every major disease we know of, and how it causes the pathologies associated with liver and cardiovascular disease. Unfortunately, few doctors understand the molecular biology of this reaction, which is why iron overload is so frequently overlooked.

If you eat unhealthy levels of net carbs (total carbs minus fiber) the situation is further exacerbated, as burning carbs as your primary fuel can add another 30 to 40 percent more ROS on top of the hydroxyl free radicals generated by the presence of high iron.

Unfortunately, most people reading this are burning carbs as their primary fuel. If you struggle with any kind of chronic health problem and have high iron and eat a standard American diet that is high in net carbs, normalizing your iron level (explained below) and implementing a ketogenic diet can go a long way toward improving your health.

Taking extra antioxidants to suppress ROS generated by high iron alone or in combination with a high-sugar diet is inadvisable, as ROS also act as important signaling molecules. They’re not all bad. They cause harm only when produced in excess.

Your best bet is to lower the production of ROS rather than squelching them after the fact. One of the easiest and most effective ways to do that is to eat a diet high in healthy fats, adequate in protein and low in net carbs. Eating healthy fats can make a bigger difference than you might think, especially if you have high iron.

How to Address Low Iron

If your iron is low, you can improve your iron status by:

  • Eating iron-rich foods : i.e., organ meats such as liver, grass fed red meat, dark turkey meat, clams, spinach, pumpkin seeds quinoa, broccoli, dark chocolate (minimum 70 percent cooca) and seaweed.

As a rule, animal-based iron is more readily absorbed while plant-based sources are less bioavailable. Avoid iron-fortified foods, as these provide an inorganic iron that is far from ideal and may actually promote oxidative stress and could cause gastrointestinal side effects

  • Taking vitamin C can help improve bioavailability of the iron in your food. Avoid combining iron-rich foods with calcium-rich foods, as calcium binds to iron, thereby limiting absorption
  • Taking a liposomal iron supplement. Beware of ferrous sulfate, a form of iron found in many multivitamins, including children’s multivitamins, as it is relatively toxic and can lead to significant problems. The biggest danger is acute overdose, which can be lethal. A safe form of supplement is carbonyl iron.

However, keep ALL iron supplements away from children, even carbonyl iron, and do not take any kind of iron supplement if you have hemochromatosis, hemosiderosis or hemolytic anemia such as sickle cell anemia or thalassemia (aka Mediterranean anemia, a type of genetic anemia where hemoglobin is not well formed)

How to Address Iron Overload

If your iron level is high, the easiest and most effective solution is to donate your blood. If you’re an adult male, you’ll want to donate blood two to three times a year once your levels are normal. If ferritin levels are over 200 ng/mL, a more aggressive phlebotomy schedule is recommended.

It is also wise to have a percentage transferrin saturation done. Ideally, this value should be between 30 and 40 percent. If it is higher, and you have an elevated ferritin level, then I am sad to tell you, but you have iron overload that is hurting your mitochondria. This needs to be addressed if you want to lower your risk for chronic diseases like heart disease and cancer.

A recent study in Frontiers in Molecular Neuroscience notes that iron-restricted diets “affect brain ferritin levels, dopamine metabolism and cellular prion proteins in a region-specific manner” — effects that highlight the importance of adequate iron for general brain health and for the prevention of neurological diseases.

That said, if your iron is high, you may want to avoid combining foods high in vitamin C with foods high in iron, as the vitamin C increases iron absorption. On the other hand, calcium will bind to iron, limiting absorption, so eating iron-rich foods with calcium-rich foods can be helpful.

Avoid using phytate or phytic acid (also known as IP6) to prevent iron absorption and chelate iron out of your body, however, as this can easily result in other mineral deficiencies, such as zinc deficiency. A far safer alternative is curcumin. It actually acts as a potent chelator of iron and can be a useful supplement if your iron is elevated.

To learn more visit Dr. Glen Matejka’s website:

Mediterranean Diet Slows the Development of Frailty in the Elderly

By Dr. Henry Sobo

A new study published in the Journal of the American Geriatrics Society, provides more evidence that following what is called the Mediterranean diet may slow aging. Eating mostly plant-based foods such as whole grains, legumes, nuts, and fruits and vegetables, reduces the risk of frailty in older individuals keeping them healthier and more independent as they age.

Frailty Syndrome is a term which refers to older individuals who manifest decreased muscle strength, low energy, weight loss and associated problems like increased susceptibility to falls and fractures. This study ads credence to the notion that the diet may play an important role in the development of frailty, or its avoidance as one ages.

This research paper analyzed the evidence available from many studies which have examined the possible health benefits of the Mediterranean diet. In total the analysis included nearly 5,800 people from a number of countries.

Researcher Kate Walters, PhD of University College London, in the UK, says, “We found the evidence was very consistent that older people who follow a Mediterranean diet had a lower risk of becoming frail. People who followed a Mediterranean diet the most were overall less than half as likely to become frail over a nearly four-year period compared with those who followed it the least.”

This study found that the Mediterranean diet may help older individuals maintain muscle strength, activity, weight, and energy levels. Research colleague Dr. Gotaro Kojima ads, “Our study supports the growing body of evidence on the potential health benefits of a Mediterranean diet, in our case for potentially helping older people to stay well as they age.”

More and more research continues to show that diet, nutrition and lifestyle are key components for any anti- aging program.

To learn more, visit or call (203) 348-8805.

Sitting Too Long is Bad for Your Health

By Dr. Henry Sobo

Newly published research in the journal Obesity provides further evidence of the negative health consequences of inactivity. Researchers from the University of Leicester and Loughborough University in the UK shows that being sedentary is associated with greater deposition of fat around the internal organs. This has long been known to increase the risk of cardiovascular disease.

This study utilized 124 subjects at high risk of type 2 diabetes, and measured the length of time they spent sedentary over a 7 day period. The study subjects had MRIs done to measure  the amount of fat in the liver, visceral fat around other organs, and total abdominal fat. Their data found that the longer a person remained sedentary during the day, the higher the levels of liver fat, inner (visceral) fat and total abdominal fat.

Dr Joe Henson of the University of Leicester, says, “We know that spending long periods of time sedentary is unhealthy and a risk factor for chronic illnesses, such as type 2 diabetes and heart disease. Likewise, the amount of fat deposited around our internal organs may also predispose us to these diseases. Using MRI techniques and physical activity monitors we have shown that the more time spent sedentary, the stronger the association with higher levels of internal and abdominal fat. This was particularly so if the long periods of sedentary behaviour were uninterrupted. Our findings also show that reaching the UK government’s target of 150 minutes of moderate intensity physical activity may offer some protection against the harmful effects of prolonged sedentary time.”

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Junk Food Disorders the Immune System

By Dr. Henry Sobo

A study led by the University of Bonn, published in the journal CELL shows that the immune system responds to a high fat and high calorie diet in a way similar to its response to a bacterial infection. In this study 120 mice were the subjects . They were placed on a “Western diet”, high in fat, high in sugar, and low in fiber for four weeks. Researcher Anette Christ, of the Institute of Innate Immunity explains,”The unhealthy diet led to an unexpected increase in the number of certain immune cells in the blood of the mice.”

When the researchers placed the mice back on their typical cereal of cereal for another four weeks, some of the acute inflammatory responses abated . However, what was particularly disturbing was that did not go away was the genetic reprogramming of immune cells, so that the immune system abnormalities that had been switched on during the fast food phase of the study still had abnormal activity, and these inflammatory responses can be a part of the development of vascular diseases or type 2 diabetes or other diseases. Underlying inflammatory responses are increasingly being viewed as the culprit for many if not most of modern society’s chronic diseases. Researcher Eicke Latz concludes…”These findings therefore have important societal relevance. The foundations of a healthy diet need to become a much more prominent part of education than they are at present.”

This study is yet another piece of scientific evidence that disease prevention begins with a proper diet.

For more information contact Dr. Henry Sobo at (203) 348-8805 or


Whole Eggs Superior to Egg Whites for Muscle Building

By Dr. Henry Sobo, MD

The practice of throwing away the yolk and getting protein just from the white’s of eggs may be a mistake. This discovery just published in the American Journal of Clinical Nutrition, suggests that the post-workout muscle-building response to eating a whole egg may be 40 percent greater than the response to consuming an equivalent amount of protein from just egg whites.

Professor Nicholas Burd lead researcher from the University of Illinois-Urbana-Champaign which produced the study says, “This study suggests that eating protein within its most natural food matrix tends to be more beneficial to our muscles as opposed to getting one’s protein from isolated protein sources. ” He explains that ,” the yolks also contain protein, along with key nutrients and other food components that are not present in egg whites.” It seems that something contained within the yolk enhances the body’s ability to utilize the protein to build muscle.

In this study, 10 young men engaged in resistance exercise and then ate either whole eggs or egg whites . The researchers then took repeated blood and muscle biopsy samples to assess how the egg-derived amino acids were appearing in the blood and in protein synthesis in muscles before and after the resistance exercise and eating.

Dr Burd says that his study data revealed that, “if you ate the whole egg or the egg whites, the same amount of dietary amino acids became available in your blood,…but…the ingestion of whole eggs resulted in greater muscle-protein synthesis than the ingestion of egg whites”.

With the increasing sales of items like protein shakes, used by so many workout enthusiasts, this may be another example where mother nature’s whole food outperforms a supplement.

For more information, contact Dr. Henry Sobo, MD at