Increasing HDL-C naturally sounds like a difficult task. After all, statin therapies are known to lower low-density lipoproteins (LDL) rather than high-density lipoproteins. Since higher levels of HDL are associated with decreased cardiovascular disease risk, it makes sense to explore what the literature says about increasing it naturally.

HDL is credited for moving excess low-density lipoproteins to the liver and normalizing blood cholesterol. This is good news for those who have an ideal level 60mg/dL or higher. But why is HDL so important?

HDL plays a role in moving the cholesterol out of the artery wall. However, more importantly, is its ability to reduce oxidation, inflammation and thrombosis, improve the lining of the arteries, enhance insulin sensitivity, and increase production of insulin by the beta cells in the pancreas. (1)

Increasing ApoA-1 is also a consideration because it is the primary structural apolipoprotein associated with HDL to reduce cardiovascular risks, making up to 70% of HDL protein.

*Please note: none of the studies funded by Pfizer, Astra Zenica, Eli Lily, or others were referenced in this research article.*

Increasing HDL with Lifestyle

• Exercise Moderate intensity workouts (Walking, biking, swimming, hiking, and weight training, etc.) has been shown to increase HDL-C and decrease Triglyceride/HDL ratios. (2,7) The American Heart Association recommends 40 minutes of moderate to vigorous exercise 3-4 days per week. Ideally, getting a vigorous workout involves raising resting heart rate to a person’s target heartrate. The age predicted target heart rate can be calculated by decreasing your age from 220. (4) Of course, we have to consider how medications, stress, hormones, and individual activity levels affect heart rate in varying degrees.
• Quit smoking– Smoking is associated with reduced levels of ApoA-1 and HDL. (4)
• Mediterranean Diet (Consists of more fish, true healthy fats like olive oil, vegetables and whole food). (5)
• Increase Omega 3 Fatty Acids (Salmon, tuna, sardines, approved supplements from a healthcare provider). (6)
• Avoid Hydrogenated Oils (margarines, biscuit mixes, doughnuts, processed cakes, cookies, pastries, crackers).
• Avoid Seed Oils that are inflammatory The Western Diet is high in vegetable seed oils (canola, soybean, cottonseed, sunflower, corn oils) In some studies, seed oils show increased neuropil counts when exposed to seed oils (7) In others, substances called hydroxynoneal particles leads to cell death. (11)
• Limit or Avoid Alcohol For men the boundary for this is no more than two drinks per day and for women one drink per day. A serving size of alcohol is: 5 ounces of wine, a 12 ounce beer, and 1.5 ounces of hard/distilled liquor.
• Whole Grains (Oats, Wheat, Barley, Quinoa) The fiber, vitamins, and minerals present in whole grains are thought to raise HDL by helping to decrease homocysteine levels, decrease inflammation, and improve blood vessels. (9)
• Eat Beans and Legumes- to increase fiber and reduce LDL cholesterol.
• Apply Flax seed meal to muffins, oats, or hot cereal for more fiber.
• Enjoy a Serving a day of Nuts (Walnuts, pistachio, Brazil nuts, or almonds).
• Apply a Serving or Two of Seeds to Salads, hot cereals, soups. (Chia, Hemp seeds, sunflower seeds, hulled pumpkin seeds).
• Avocados–in 7 studies increased HDL without affecting triglycerides or LDL. (8)

Increasing HDL-C with Doctor Approved Supplements

• Niacin
  One PubMed source credits niacin as “the most effective agent for raising HDL-C” (3) Another says it raises HDL by 25%. It has a direct effect on ApoA-1 stability and function. (10)
• Nutraceuticals (A combination of Plant phytosterols/red yeast rice//27mg niacin/) in a randomized double-blind trial significantly lowered LDL-C and Triglycerides.

Summary

There are ways to increase HDL cholesterol naturally. It is well known throughout the global community that the Standard American Diet of ultra-processed food, sugar, fat, and preservatives contribute to cardiovascular disease. My friend, God has a better plan for you and me and our food intake. He created everything we need the third day in the garden to heal and sustain our blood vessels.

The land produced vegetation: plants bearing seed according to their kinds and trees bearing fruit with seed in it according to their kinds. And God saw that it was good.

Genesis 1:12

All we have to do it enjoy a wide variety of nutrient rich items daily. If you need help with getting a plan together, we can do that together. Contact me for a free 30-minute consultation. In the meantime, enjoy heart healthy whole food recipes from the blog!

Take care!

Mysty,

Simplifying Health God’s Way

References:

Anderson JW. Whole grains protect against atherosclerotic cardiovascular disease. Proc Nutr Soc. 2003 Feb;62(1):135-42. doi: 10.1079/PNS2002222. PMID: 12740068

2) Barter P. HDL-C: role as a risk modifier. Atheroscler Suppl. 2011 Nov;12(3):267-70. doi: 10.1016/S1567-5688(11)70885-6. PMID: 22152280.

3) Cziraky MJ, Watson KE, Talbert RL. Targeting low HDL-cholesterol to decrease residual cardiovascular risk in the managed care setting. J Manag Care Pharm. 2008 Oct;14(8 Suppl):S3-28; quiz S30-1. PMID: 19891279.

4)Grao-Cruces E, Varela LM, Martin ME, Bermudez B, Montserrat-de la Paz S. High-Density Lipoproteins and Mediterranean Diet: A Systematic Review. Nutrients. 2021 Mar 16;13(3):955. doi: 10.3390/nu13030955. PMID: 33809504; PMCID: PMC7999874.

5) Kanikowska D, Kanikowska A, Rutkowski R, Włochal M, Orzechowska Z, Juchacz A, Zawada A, Grzymisławski M, Roszak M, Sato M, Bręborowicz A, Witowski J. Amaranth (Amaranthus cruentus L.) and canola (Brassica napus L.) oil impact on the oxidative metabolism of neutrophils in the obese patients. Pharm Biol. 2019 Dec;57(1):140-144. doi: 10.1080/13880209.2019.1569696. PMID: 30905230; PMCID: PMC6442228.

6) Kauss AR, Antunes M, de La Bourdonnaye G, Pouly S, Hankins M, Heremans A, van der Plas A. Smoking and apolipoprotein levels: A meta-analysis of published data. Toxicol Rep. 2022 May 17;9:1150-1171. doi: 10.1016/j.toxrep.2022.05.009. PMID: 36518393; PMCID: PMC9742875.

7) Liang M, Pan Y, Zhong T, Zeng Y, Cheng ASK. Effects of aerobic, resistance, and combined exercise on metabolic syndrome parameters and cardiovascular risk factors: a systematic review and network meta-analysis. Rev Cardiovasc Med. 2021 Dec 22;22(4):1523-1533. doi: 10.31083/j.rcm2204156. PMID: 34957791.

8) Mahmassani HA, Avendano EE, Raman G, Johnson EJ. Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis. Am J Clin Nutr. 2018 Apr 1;107(4):523-536. doi: 10.1093/ajcn/nqx078. PMID: 29635493.

9) Muscella A, Stefàno E, Marsigliante S. The effects of exercise training on lipid metabolism and coronary heart disease. Am J Physiol Heart Circ Physiol. 2020 Jul 1;319(1):H76-H88. doi: 10.1152/ajpheart.00708.2019. Epub 2020 May 22. PMID: 32442027.

10) Romani M, Hofer DC, Katsyuba E, Auwerx J. Niacin: an old lipid drug in a new NAD⁺ dress. J Lipid Res. 2019 Apr;60(4):741-746. doi: 10.1194/jlr.S092007. Epub 2019 Feb 19. PMID: 30782960; PMCID: PMC6446705.

11) Yamashima T, Ota T, Mizukoshi E, Nakamura H, Yamamoto Y, Kikuchi M, Yamashita T, Kaneko S. Intake of ω-6 Polyunsaturated Fatty Acid-Rich Vegetable Oils and Risk of Lifestyle Diseases. Adv Nutr. 2020 Nov 16;11(6):1489-1509. doi: 10.1093/advances/nmaa072. PMID: 32623461; PMCID: PMC7666899.

Have you ever gone on vacation and completely derailed your healthy eating habits? If you have, you are not alone! We’re talking about derailing to detox today, so we can get back on track.

Derailing happens to all of us, and it’s not a bad thing. It’s actually freeing to taste the scoop of ice cream we’ve been avoiding due to joint and muscles aches. Or to accept the side of fries with our burger as we did when we were living the American dream.

We are enjoying our free time. Celebrating with family and getting the rest God designed us to take when we go on vacation.

What Derailing Looks Like Biblically

It reminds me of the Feast of Booths in the Bible. God commanded a period of seven days to gather in booths each year so Israel could worship Him and rest as they enjoyed the fruit of their harvest. Of course, their derailing, or in this case, feasting, did not consist of fried foods or ice cream.

“On the fifteenth day of the seventh month, when you have gathered in the produce of the land, you shall celebrate the feast of the Lord seven days. On the first day shall be a solemn rest, and on the eighth day shall be a solemn rest. And you shall take on the first day the fruit of splendid trees, branches of palm trees and boughs of leafy trees and willows of the brook, and you shall rejoice before the Lord your God seven days. You shall celebrate it as a feast to the Lord for seven days in the year. It is a statute forever throughout your generations; you shall celebrate it in the seventh month. (Leviticus 23:39-41)

Leviticus 23 ESV – Feasts of the LORD – The LORD spoke to – Bible Gateway

They didn’t have to detox from chemicals in their food or inflammatory markers that get set off with preservatives and additives though! There were no dyes or altered forms of seed oils, either. The toxic ultra-processed boxed items we consume on vacation poorly resemble the fruit of the land they enjoyed.

However, the ideas of rest, celebration, worship, and enjoyment for seven days stands! And so can we. We can get back to the produce of our land and begin a 7-day detox right from the garden!

A Simple 7 Day Detox Plan for Healthy People —Not Taking Medication

Now, you know the usual disclaimer here: This is NOT a diet plan for you, and you MUST listen to your doctor or dietician’s advice about meal planning. Especially if you are on medication to lower your blood sugar or blood pressure.

By detoxing for 7 days, we healthy individuals are simply eating vegetables, nuts, beans, and a small amount of fruit for our meals, with plenty of water. Organic extra virgin olive oil, in small amounts for a dressing, is beneficial with all its polyphenols and healthy fat, too! There is no snacking between meals for a detox, nor is there sugar, corn, or potato chips.

If this sounds close to a vegan detox plan, it is. . .without the sugar or ultra-processed, packaged, franken food a few of them eat. And we can take encouragement because people all over the world eat the produce of the land, safely, every single day, while suffering no ill effects.

There is ZERO artificial sweeteners, colorings, additives, or flavorings. Also, zero diet anything, fried anything, or sugar of any kind. Did I say, “No sugar’ again? Yes, I sure did! I’m thinking excess sugar gets most of us into more trouble with inflammation than any other substance.

It’s black tea, black coffee, herbal teas, lemon water, and one of my favorites: A Derailing to Detox Smoothie

Derail to Detox Summary

Friend, first of all I hope you enjoyed your vacation without guilt or shame! I pray God restored you with much needed rest and you had a chance to thank Him for all of His goodness! I also hope this little seven-day idea of healthy eating is doable for you as you imagine your own recipes forming with exploration through the farmer’s markets, grocery produce sections, or maybe even, your own back yard. The Highlights are:

• *Consult your doctor or dietician for your individual caloric/nutritional needs with healthy eating*
• General ideas for nutritional needs are also available for healthy individuals (not taking medication) at Calorie Calculator
• Enjoy vegetables cooked or raw
• Enjoy fruit cooked or raw
• Drink plenty of water
• Enjoy herbal teas, black coffee or tea
• Enjoy beans, legumes, nuts, and seeds
• No eating between meals
• No sugar, artificial sweeteners, additives, dies, flavorings, fried foods, or preservatives
• Take your usual multivitamin or supplements

It’s not a meal plan, but it’s a beautiful gift of good ideas from God’s garden to turn us from derailing to detox. I hope it has been helpful to open our eyes to proper feasting and fasting in a healthy, biblical kind of way. If you need further encouragement or recipe ideas check out the blog!

There are plenty! Here are three to get you started:

Black Bean & Bok Choy Soup

Almond & Chia Crackers

Coconut Pecan Prune Bars

Also, if you are looking for help changing lifestyle or behaviors let me know!

Sometimes I ask myself if I am getting enough iron when mental fog and fatigue wear me down. There are several conditions and ways that iron absorption is hindered in our bodies. Today, I’d like to cover a few of them and get to the root of preventing it for you and me. Sound good?

What Iron Does in The Body

Iron is an essential mineral in hemoglobin that carries oxygen from the lungs to the tissues via the red blood cells. It is also essential for muscle metabolism and connective tissue repair. Cellular synthesis, neurological function, physical growth, and hormones all need iron to function, too! (1)

Is it any wonder that we experience brain fog, fatigue, nervousness, poor exercise endurance when we don’t get enough iron? Iron deficiency anemia is common in underdeveloped countries, but with certain conditions it is here in the United Sates, too.

Hepcidin is a hormone that regulates the use of iron throughout the body and alters its use and absorption for various conditions like fighting infection, or chronic inflammatory states. (2) We will see iron come in two forms.

Two Types of Iron:

1. Heme-Iron—is more bioavailable for the body to use and is found in lean meats like beef, poultry and fish.
2. Nonheme Iron —comes from plants and iron fortified foods.

Who’s at Risk for Not Getting Enough Iron?

There are several people groups and physical conditions that interfere with iron absorption. One group is childbearing women, who’s monthly cycle and high demands on the body, use up iron stores in the cells. Growing children and adolescent are another group.

A third group are people facing chronic disease and have inflammation, celiac disease, malabsorption issues in the gut or inflammatory bowel disease, and people with long-term use of proton pump inhibitors. (3) When considering these conditions, it’s important to remember the underlying cause and effects:

1. Chronic Inflammation stresses the body and puts a higher demand on all the cells, therefore requiring increase use of available nutrients. (2)
2. Malabsorption issues are a result of damage to the intestinal lining or gut microbiome and the ability to store and use the iron in the red blood cells is hindered. (2)

Simple Ways to Get Enough Iron in the Body

There is always good news, my friend! God gives us everything we need to heal our bodies, reduce inflammation and provide the necessary resources to refuel and absorb our iron. Proverbs 1:5 says to let the wise hear and increase in learning and the one who understands obtain guidance.

It is imperative to know what God’s design for our bodies is and how the food He provides increases health and wellness! An anti-inflammatory diet containing berries, green leafy vegetables and bright orange vegetables, as well as vitamin C rich foods, is going to help decrease chronic inflammation.

Some of my butternut squash recipes, that are rich in vitamin A and beta-carotene, are here to help you with this process!

Let the wise hear and increase in learning,
    and the one who understands obtain guidance

Proverbs 1:5

It is also good to understand how some common cultural habits may interfere with our iron absorption. Take for instance drinking tea or coffee with our meals. Both beverages are known to interfere with iron absorption. Oops! That’s one I am guilty of enjoying with my meals. Instead, I’ll be ordering more hot water with lemon or skipping a drink with my meal altogether!

A source from the University of Louisville says drinking milk interferes with iron absorption and others say it doesn’t. (1) With conflicting professional resources in reputable sites like the National Institute of Health, maybe it’s best to be cautious, just in case.

It’s interesting too, that phytates from grains and cereals are mentioned as interfering with iron absorption. Soaking beans and legumes can reduce this effect, while using sourdough breads and the milling and soaking process of breadmaking has a similar effect. The University of Louisville source also reports casein, whey, egg whites, and soy proteins inhibit iron absorption in people, so being aware of potential disruptors is a good idea. (3)

Bottom Line

Yearly exams and bloodwork will alert you and me to our iron levels, so it’s a good idea to stay on top of our levels. Being aware of what God provides in the garden to heal and sustain is a good idea, too! We don’t want too much iron, that can interfere with our heart and kidneys. But we do want the delicate balance designed by our Creator to stay put.

Friend, that means eating what He supplies in the garden to reduce inflammation and avoid these chronic conditions. That way we are getting enough iron and all the other vitamins and minerals we need to do the work He has called us to do.

You are not alone, and if you need extra help, I am willing to walk alongside you as your RN Health & Wellness Coach! Contact me here for more information.

References:

Begum S, Latunde-Dada GO. Anemia of Inflammation with An Emphasis on Chronic Kidney Disease. Nutrients. 2019 Oct 11;11(10):2424. doi: 10.3390/nu11102424. PMID: 31614529; PMCID: PMC6835368.

Chinzon D, Domingues G, Tosetto N, Perrotti M. SAFETY OF LONG-TERM PROTON PUMP INHIBITORS: FACTS AND MYTHS. Arq Gastroenterol. 2022 Apr-Jun;59(2):219-225. doi: 10.1590/S0004-2803.202202000-40. PMID: 35830032.

Ems T, St Lucia K, Huecker MR. Biochemistry, Iron Absorption. [Updated 2022 Apr 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448204/

The question I often ask myself, “Will my chocolate craving ever go away?” came day 8 of our 40 Days to Sugar Freedom fast from a lady wondering the same thing. It is a great question! One that has me thinking about the intrinsic reward of chocolate, and its potential health benefits.

I assume, of course, it must be meeting a need at a deeper level than pleasure.

Let’s face it, for those of us who stuck our fingers in a tub of cocoa while we were kids and placed it on our tongues with great anticipation learned very quickly; without the sugar, this stuff is awful!

 In shocking disappointment, the bitter reality of chocolate’s delight comes crashing down.

Oh, but add that sweet white stuff and it is game on!  I will also say, even addictive.

So, for us die hard chocolate fans, learning to like it with the minimum amount of sugar is key.

But why do we crave chocolate so much?

Although there are many possible reasons both intrinsic and extrinsic, let’s explore some basic biological principles in light of what we see in our environment today.

Experimental food studies show cravings can be a conditioned response and therefore, can be reversed. According to these researchers the short-term avoidance of a particular substance increases cravings, whereas the long-term removal diminishes them. (1)

So, it appears to be a matter of time. The hedonic (or reward system) is associated with dopamine receptors and increasing pleasure. The bible has clear reminders about this type of behavior:

“I said in my heart, “Come now, I will test you with pleasure; enjoy yourself.” But behold, this also was vanity.”

Ecclesiastes 2 ESV – The Vanity of Self-Indulgence – I said – Bible Gateway

Clearly, pleasure and joy associated with any material thing is to be questioned and cautioned. However, I still wonder about the needs of our cells that go beyond temporary enjoyment and how mineral deficiencies “could possibly” drive our need.

A Possible Magnesium Deficiency May Play a Role in Chocolate Craving

First off, according to PubMed, 45% of us are magnesium deficient (2). There are a number of reasons why Americans are deficient, but the two main reasons are processed food and soil depletion.

It is estimated that vegetables grown today have 80-90% less magnesium than they did 100 years ago! Although, farming practices have improved to reverse this matter, since 2000, that is still a big deal, and difficult to replenish.

Furthermore, the article states processed food (which refines and depletes the original food item to a pale and deficient counterpart) interferes with magnesium’s absorption in the body (2). One of the hundred reasons for you and I to eat whole food, all the time.

Magnesium is important for transporting calcium and potassium, cell stability, DNA repair and function, heart health, and energy metabolism.

Are cravings, weight loss problems, and disease connections with lifestyle and ultra-processed foods starting to make sense now?

 I hope so!

You and I need to 3.6 mg/kg of magnesium a day to maintain balance and not be deficient.

A pound of body weight equals 2.2 kg, so divide your weight by 2.2 to find your bodyweight in kilograms and multiply it by 3.6 to find a “general” amount of magnesium you need per day.

Keep in mind this is a general number and varies based on activity (or lack thereof), perspiration, illness, or the body’s ability to absorb nutrients.

According to the USDA good sources of magnesium are:

• Leafy greens (78mg/serving) (I’m taking an educated guess that common purslane and wild violets in your back yard are better sources!)
• Nuts (80 mg/serving)
• Whole grains (46 mg/serving)
• Chocolate (228 mg/3.5 ounces)
• Beans & Legumes (varies 40-60mg/1/2 cup)
• Bananas (32 mg/banana)
• Peaches
• Figs
• Prunes
• Seeds (pumpkin 150 mg /ounce, chia (111mg/ounce)
• Avocados (58mg/ounce)

God knows what you and I need before we need it and He placed everything in the garden and the soil (of your own back yard) to make sure we have it. A gift that is for our good and His glory.

Is It Possible More than One Deficiency in Minerals Contribute to Chocolate Craving?

The second highest mineral we lack is iron. The recommended daily amount for women and men is 8mg per day. Blood loss from a traumatic injury, endurance sports, long-term use of aspirin or nonsteroidal anti-inflammatories, plus heavy menstrual cycles in women can contribute to the problem. (3)

If bleeding is not an issue, there may be intestinal problems with absorption of iron in the gut. Celiac disease, Chron’s, Ulcerative Colitis, and Helicobacter Pylori can inhibit mineral absorption in the colon.

Therefore, it makes sense poor uptake of necessary minerals leaves our cells craving more!

Three ounces of dark chocolate or cocoa has 11.9 mg of iron. Although our brain may not connect the deficiency to the amount minerals in in our favorite snack, I’d say our cells know.

It’s a total guess on my part, but when tastes receptors in the oral cavity activate afferent nerves in the brainstem I begin to wonder. (4) The information pathway travels through the rest of the brain and communicates with the nerve pathways and homeostatic processes throughout the body. (4) 

Wouldn’t it be cool if the brain see’s chocolate and the salivary glands stimulate this neurogenic pathway and get the cells excited for the minerals coming?

 It might be a leap, but if God can create a dog to sense when a seizure is coming on in its master, it’s not much of a stretch to believe He trained tastes and memory to recognize a good source of necessary minerals when they’re present.

Time and research may eventually reveal all we need to know, but in the meantime the best practice to avoid chocolate cravings is the same:

1. Drink plenty of water.
2. Meet the needs of the cells with nuts, seeds, quality protein, fruits, vegetables, and leafy greens.
3. Eliminate processed foods that diminish mineral absorption.
4. Utilize distraction methods when temptations are near. For instance, go for a walk, pray, or think about how the item makes the joints or muscles ache.

I am here for you and have adapted some sugar free chocolate recipes for you! If you need a RN Health & Wellness Coach you know where to find me! I look forward to serving you.

References:

Meule A. The Psychology of Food Cravings: the Role of Food Deprivation. Curr Nutr Rep. 2020 Sep;9(3):251-257. doi: 10.1007/s13668-020-00326-0. PMID: 32578025; PMCID: PMC7399671.

Workinger JL, Doyle RP, Bortz J. Challenges in the Diagnosis of Magnesium Status. Nutrients. 2018 Sep 1;10(9):1202. doi: 10.3390/nu10091202. PMID: 30200431; PMCID: PMC6163803.

Micronutrient Facts | Nutrition | CDC

Anemia – Iron-Deficiency Anemia | NHLBI, NIH

Vincis R, Fontanini A. Central taste anatomy and physiology. Handb Clin Neurol. 2019;164:187-204. doi: 10.1016/B978-0-444-63855-7.00012-5. PMID: 31604547; PMCID: PMC6989094.

Growing up I heard the saying, “An apple a day keeps the doctor away.”

It does not surprise me that God’s design of this delicious fruit would garner such a saying. Remove the pesticides man slathers over it for marketing it around the world, and you and I have a near perfect fruit.

Apple peels are rich in quercetin, which is the lovely polyphenol antioxidant that battles the most popular virus of our day. However, this antioxidant’s power goes beyond viral protection. Numerous National Institute of Health studies credit it with neuroprotective properties, reducing endometriosis, battling Helicobacter Pylori, and reducing inflammation.

Here is what a comprehensive literature review reveals about the apple:

• Reduced cancer risks were noted in 2004 with 6,000 participants. Estimated reductions in cancer risks for individuals consuming apples was oral (18%) esophagus (22%) colorectal (30%) larynx (41%) Breast (24%) ovary (24%)
• A 2007 study of 478,590 male and female participants in 10 European countries showed participants consuming apples and pears had a significant reduction in lung cancer
• In animal studies with metastatic colon caner cells, apple extracts inhibited cancer cells by 50%
• Also in animal studies, there was a 44% reduction in mammary tumors of rats fed apples
• Human studies showed 43% reduction in coronary deaths
• In animal studies apples reduced total cholesterol 24% and total aortic fatty lesions by 48%
• In 65,535 adult women 10% reduction in the risk of asthma
• Maternal intake of apples at 32-week gestation showed decreased incidence of asthma in their offspring in a five-year follow-up
• Apple juice prevented cholinergic depletion that is associated with cognitive decline
• 28% lower risk of Type 2 Diabetes with the consumption of 2-6 apples per week
• It was helpful in weight loss
• It reduces loss of calcium to retain bone health (1)

The evidence of God’s power and His divine nature is continually revealed through the things that He made. Science proves it, over and over again as they try to figure out how fruits and vegetables prevent disease.

The clear message for you and me, is to enjoy what God provides in nature to heal and sustain us rather than reaching for commercialized products in plastic bags that continually rob our health. Retraining our minds and our taste buds may take some work, but it will be well worth the effort.

Not only can we pause and think about our daily choices of fruit, like apples, for good health; we can intentionally associate opposite choices with poor health.

When you and I start our day with an apple and peanut butter (or a handful of walnuts) we spark our energy stores, satisfy our hunger, and get our day started with antioxidants to help us fight chronic disease.

Apple in Our Arsenal

An apple a day is also a wonderful addition to our diets when we are battling food addiction or chronic disease.

The items we grew up thinking were beneficial; we are now finding are not! In fact, the “Western Diet” of high fat fries, burgers, shakes, fried chicken nuggets, pizza, and macaroni and cheese, and packaged foods are contributing to the majority of inflammatory diseases in our country. (2)

We can even become addicted to the monosodium gluconate, sugar, cheese, and additives in this food. When we become aware of this food’s toxicity, we can align our eating patterns with God’s Word and listen to His warnings about putting things before Him.

“And your ears shall hear a word behind you, saying, “This is the way, walk in it.” When you turn to the right or when you turn to the left.”  

Isaiah30:20-21 ESV – And though the Lord give you the bread – Bible Gateway

When God’s Word says, “This is the way, walk in it.” I know he has my best interest, and yours, at heart.

Commands, rules, and restrictions in both in a spiritual and physical sense, may seem too intrusive on our freedom. However, they are designed for our protection and flourishing.

God knows my heart, what its drawn to and how easily I can trust in “things” for comfort and satisfaction. Therefore, when all those “things” are applied to an empty place in my soul, I still feel lost, lonely, and lacking peace.

However, when I listen to and practice the commands to honor others, have self-control, not put material things before God, not envy or covet what others have, or talk about people in a negative way, I am at peace and content with my life.

My body will also reap the rewards of making better choices.

I will enjoy an apple a day or berries and hope to repair the lining of my blood vessels.  The opportunity to choose high fiber foods with vitamins and minerals over empty calorie sweets becomes ingrained in my mind as valuable.

My friend, when you and I have the power of the Holy Spirit connecting our behavior to our values, we will have victory over food addiction.

I look forward to sharing what I learn with you! If you are in need of a RN Health & Wellness Coach contact me here. I also have delicious apple recipes on the blog like Kale, Apple, & Beet Salad or Gluten Free Apple Tarts you can try!

Either way, I look forward to serving you and simplifying health God’s way!

Mysty

References:

Hyson DA. A comprehensive review of apples and apple components and their relationship to human health. Adv Nutr. 2011 Sep;2(5):408-20. doi: 10.3945/an.111.000513. Epub 2011 Sep 6. PMID: 22332082; PMCID: PMC3183591.

I love the gift of olive oil! Its many valuable uses, benefits, and flavor are worth sharing and enjoying every day.

“If he offers it for a thanksgiving, then he shall offer with the thanksgiving sacrifice unleavened loaves mixed with oil, unleavened wafers smeared with oil, and loaves of fine flour well mixed with oil.”

Leviticus 7:12

Olive trees have been around long before 5000 BC., one of God’s many gifts to man.

* Israel used it to mix with fine flour and present it to the priests as a first fruit offering. (Lev. 2)

* They used it for burning lamps in the sanctuary (Ex. 27:20)

* Wound healing (Luke 10:24)

* Annointed kings, prophets, and priests (Ex. 29:21, 2 Kings 9:1-3)

* Made cakes and bread (1 Chronicles 12:40)

They cold pressed the precious olive fruit to extract the oil and create their anointing oils, cakes, and bread. How simple life is when living off the land, yet also difficult. According to Bible History, the olives are ripe in September and are harvested and pressed for oil until November.

The branches are picked, and olives removed. They are placed on the stone surface and a large millstone is used to press out the oil. The Bible History site says the word for olive press is Gethsemane.

Oh, how the truest gift of Christ kneeling in prayer in such a place filled with history and purpose come to life!

What Makes Olive Oil a Wonderful Gift?

Olive oil makes the heart glad in more ways than one! It’s such a beautiful gift from God.

Olive oil is made of up of 80% monosaturated fat and 1-2 % polyphenols. However, the geographic location, and the way it’s processed makes a difference in retaining its precious properties.

Nutritional and antioxidant properties of EVOO are related to the presence and concentration of tocopherols, carotenoids, and phenolic compounds that greatly impact human health.

No seed oil (soybean, vegetable, corn, or canola) has these beneficial properties!

I’ll share more about benefits of olive oil tomorrow. Today, I want you to have this simple and delicious dressing to use each day on your salads.

Apple Cider and Vinegar Dressing

1 ounce apple cider vinegar

2 ounces Organic Extra Virgin Olive Oil

2 teaspoons of raw honey (optional)

1 pinch each, salt, pepper, onion powder, or your favorite herb.

Combine, mix well, and enjoy!

I use it on my Kale & Apple Salad and my Broccoli Cherry Salads

Benefits of Olive Oil

God’s gifts just keep on giving, don’t they?

How thoughtful and loving He is to provide such a delicious and functional oil to consume.

Check out these healing properties of olive oil:

*Polyphenols to reduce inflammation, bind to free-radicals, and remove heavy metals

* Reduces oxidized LDL particles and makes platelets less sticky

* Improves glycemic control and insulin sensitivity

* It increased GLP-1 (a hormone in the gut that helps us feel full and delays gastric emptying of food.

* The anti-inflammatory effects also help the liver tissue and fat cells.

*It works as a prebiotic and helps good gut bacteria grow.

My friend, our thoughtful God wants you and I to thrive physically with His provision in the garden and spiritually, through His Son, Jesus!

Gifts worthy of Thanks and praise!

Have a blessed day!

Mysty

Simplifying Health God’s Way

References:

The Holy Bible, English Standard Version. ESV® Text Edition: 2016. Copyright © 2001 by Crossway Bibles, a publishing ministry of Good News Publishers.

Ancient Olive Press – Bible History (bible-history.com)

1. De Santis S, Cariello M, Piccinin E, Sabbà C, Moschetta A. Extra Virgin Olive Oil: Lesson from Nutrigenomics. Nutrients. 2019; 11(9):2085. https://doi.org/10.3390/nu11092085
2. Romani A, Ieri F, Urciuoli S, Noce A, Marrone G, Nediani C, Bernini R. Health Effects of Phenolic Compounds Found in Extra-Virgin Olive Oil, By-Products, and Leaf of Olea europaea L. Nutrients. 2019; 11(8):1776. https://doi.org/10.3390/nu11081776
3. Jasmine F Millman, Shiki Okamoto, Taiki Teruya, Tsugumi Uema, Shinya Ikematsu, Michio Shimabukuro, Hiroaki Masuzaki, Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health, Nutrition Reviews, Volume 79, Issue 12, December 2021, Pages 1362–1374, https://doi.org/10.1093/nutrit/nuaa148

Do you ever eat something and feel so miserable afterward you wonder, “What in the world caused that!?”

My guess is, you probably have. There are so many foods that can cause an allergic reaction or an inflammatory response, I thought it might be helpful to post a brief cheat sheet of the top culprits of each.

Keep in mind, this is not an exhaustive list, and some sources vary in their choices of foods that cause reactions. There are also multiple environmental factors affecting our food; like, pesticides, herbicides, preservatives, colorings, flavorings, etc.

Top 6 Foods for Causing Inflammation and Why it Matters

Inflammation in the short-term is good, it’s a part of our bodies defense system. However, continuous exposure to inflammatory foods leads to chronic conditions like arthritis, diabetes, high blood pressure, and heart disease. Even more alarming is the connection of inflammation to Parkinson’s, asthma, mental illness and depression. (1)

 However, most sources agree on the following six foods as causing reactions.

Substance	What the Studies Say
Sugar and High Fructose Corn Syrup	Intakes of apple juice in children 2-9 years old show 5 times more incidence of asthma. (2) Young adults drinking 5 drinks or more per week are 3 times more likely to have arthritis. (3) Excess sugar consumption correlates to the increase in Nonalcoholic Fatty Liver Disease and Prediabetes (4)
Trans Fats	It’s important to understand the differences in naturally occurring trans-fat in animal products like milk and meat (supported as healthy by some sources and demonized by others) verses harmful chemically altered, hydrogenated, trans fats like margarine and vegetable shortening. Intake causes excessive production proinflammatory cytokines and increased metabolic syndrome and heart disease (5) The relationship to diabetes is present in some human studies but not in others. It lowers good cholesterol (HDL) and impairs blood flow in the arteries. (6)
Vegetable and Seed OIls	Seed oils are high in omega-6 fats, which is not bad in itself, however, the overuse of them in our food supply make the ratio of Omega-6 to Omega-3 inflammatory. We want a 2:1 ratio for best health and we’re getting around 15-20:1, according to most sources. Also, these oils are mechanically removed, bleached, and deodorized in order for them to be consumable. Harsh chemicals are used to do make this oil “look clean”. Proceed with caution!
Refined Carbohydrates	Again, ultra-processed, refined white flour, and sugar cause blood sugar spikes, and increase inflammation. These are found in glazed doughnuts, cakes, cookies, breakfast cereals, and fast-food restaurants. Avoid, avoid, avoid,
Excessive Alcohol	The American Heart Association recommends one alcoholic beverage for women and no more than two for men in a day. That means, an 8-ounce beer, 1 ounce of hard liquor, or 6 ounces of wine. Drinking more than this amount has been implicated in increased heart disease and cancer.
Processed Meats	Sausage, bacon, hot dogs, lunchmeat and other ultra-processed meat items contain monosodium glutamate, nitrates, and nitrites that are known to cause cancer and inflammation.

I like a short list like this because it makes it easier to eliminate potential offending items. If one of my clients in in chronic pain, has digestive issues, or has another chronic condition, I want to help them find the underlying cause. 

A short list is easier to use for identifying inflammation triggers, remove them for a few weeks, and give the cells rest. It is a simple way to determine if they feel better when the foods are not consumed.

After two weeks is up, they add one of the items back and see if it causes problems. If yes, they know to not eat it. If no reaction, they add another item the next week and see if their body reacts to it… and so on and so forth with the remaining items.

When we are mindful of how our bodies react to certain foods, we can begin intentional eating that may help heals us at the cellular level. 

God put over 8,000 antioxidants, plus vitamins and minerals in the plants to sustain and nourish us.  The mutations and flaws in the human race over time, alongside the tampering of our food supply has contributed to allergic reactions, with a few of these natural foods.

If this is you today, and you want simple strategies to overcome inflammation in your body, I hope you find the answers you are seeking.

I think you and I can make the items we love much better than any ultra-processed item found in a box or fast-food restaurant. God’s plan that first day of creation saw to it, we will always have what we need to thrive, in Him and His provision from the garden!

 If you need help getting started with a more satisfying plan, I can help you through coaching and walk you through an anti-inflammatory workshop!

References:

1. Inflammation (nih.gov)

2. DeChristopher LR, Uribarri J, Tucker KL. Intakes of apple juice, fruit drinks and soda are associated with prevalent asthma in US children aged 2-9 years. Public Health Nutr. 2016 Jan;19(1):123-30. doi: 10.1017/S1368980015000865. Epub 2015 Apr 10. PMID: 25857343.

3. DeChristopher LR, Uribarri J, Tucker KL. Intake of high-fructose corn syrup sweetened soft drinks, fruit drinks and apple juice is associated with prevalent arthritis in US adults, aged 20-30 years. Nutr Diabetes. 2016 Mar 7;6(3):e199. doi: 10.1038/nutd.2016.7. PMID: 26950480; PMCID: PMC4817078.

4. Softic S, Cohen DE, Kahn CR. Role of Dietary Fructose and Hepatic De Novo Lipogenesis in Fatty Liver Disease. Dig Dis Sci. 2016 May;61(5):1282-93. doi: 10.1007/s10620-016-4054-0. Epub 2016 Feb 8. PMID: 26856717; PMCID: PMC4838515.

5. Softic S, Cohen DE, Kahn CR. Role of Dietary Fructose and Hepatic De Novo Lipogenesis in Fatty Liver Disease. Dig Dis Sci. 2016 May;61(5):1282-93. doi: 10.1007/s10620-016-4054-0. Epub 2016 Feb 8. PMID: 26856717; PMCID: PMC4838515.

6. de Roos NM, Bots ML, Katan MB. Replacement of dietary saturated fatty acids by trans fatty acids lowers serum HDL cholesterol and impairs endothelial function in healthy men and women. Arterioscler Thromb Vasc Biol. 2001 Jul;21(7):1233-7. doi: 10.1161/hq0701.092161. PMID: 11451757.

Mommas and grand mommas do you understand the potential power you have over your family’s health?

“Train up a child in the way he should go; even when he is old, he will not depart from it.”

Proverbs 22:5-7 ESV – Thorns and snares are in the way of the – Bible Gateway

Although this may be tough at first, when the whining, begging, and tears of little ones aside their health is worth the effort. When the junk is not present in the house, you and I have all the power over better choices.

And it starts in the grocery store by filling the cart with garden goodness and not bringing junk home.

God’s plan for you, me, and our children is to thrive. Therefore, we can be thankful He put all the healing properties we need in the food He created.

Culturally, for me in rural Kentucky, growing up with a high sugar breakfast, lunch, and snacks were the norm. So, when I consider this statement from the CDC’s website, I cringe inside:

“Empty calories from added sugars and solid fats contribute to 40% of daily calories for children and adolescents age 2–18 years—affecting the overall quality of their diets. Approximately half of these empty calories come from six sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk. Most youth do not consume the recommended amount of total water.”

Although the choices of my culture can be eliminated at the grocery store, wise marketing and strategically placed items of little nutrition are still present and tempting.

They are placed within view on every isle of the store. Not to mention, television ads are geared towards our little ones.

Momma’s Power to Resist

How does a momma start to change the culture of her home with this onslaught of persuasion making life easier for her?

One way is prayer, another way is knowledge.

When you and I understand how damaging this ultra-processed food is to our child’s genetic code and his ability to fight chronic disease, we realize the value of filling our cart with God’s miraculous healing food instead.

As the tantrums and meltdowns begin at home, we can calmly take the child over to the cabinet or refrigerator and show him the apples, grapes, bananas, mandarin oranges, kiwi, and pineapple that are available.

We’re off the hook because we are not the villainous sugar depriver in his mind. A simple statement like, “Sorry honey, this is what we have to eat” is all he needs to hear.

Just like the myth of Santa roams through his childish mind, so does the myth overly processed food is satisfying and what he craves. Eventually, out of site will be out of mind, too.

Seeing the effects on his nervous system is also helpful in gaining knowledge, as seen in the diagram of handwriting samples below. How can a child think clearly with such frayed neurons?

The Benefits of Momma Gaining Power

Don’t get me wrong, removing ultra-processed food completely, may not be easy the first week. I remember changing my girls’ routine when they were around seven and nine years old. It took them a few days to get used to the lack of junk food in the house, but they survived.

Well, actually, they thrived.

However, for others, retraining the mind may be easier than retraining the taste buds. Not only that, but new taste and textures form slowly for children. Some sources say it may take 10-15 tries before they begin to like new things.

But offering very small amounts to the side of their plate instead of on the plate is a good way to get used to this as the new normal. Also, being careful not to force them to eat or take a bite, helps avoid power struggles where both of us leave the table defeated and upset.

Kids will eventually explore new items themselves out of curiosity, without mom or grandma pushing it on them verbally (2)

Oh, how I remember my own childhood and the reminders from my parents of starving kids in Africa! Missionaries came through church at various times throughout the year to show us pictures of these children, so I knew they were real.

Being thankful and grateful for our food is worth learning as a child and encouraging children to try new things, without guilt, is even more worthwhile. Teaching them how God placed vitamins, minerals, and antioxidants in food to help them grow works better than a guilt trip. It shows how much He loves them.

Children receive good reasons to try new things and momma has an arsenal of immune boosting support for the next round of illnesses that are sure to come.

Momma’s Power to Help Restore Gut Health

Common childhood infections of the ears and throat come alongside the use of antibiotics too, don’t they? This is understandable, because kids are young and developing their immune systems. Plus, they are exposed to bacteria and viruses all around them.

So, what’s a mom to do when several courses of antibiotics have also wiped out the good bacteria in their child’s gut?

Momma’s power to help restore this very important component of her child’s health is in her hands, too. Here are three ways I’ve learned help us get started:

1. Increase a child’s intake of fermented foods

• Kefir- a cultured milk drink that can be purchased plain and blended with fruit for a smoothie.
• Fermented pickles
• Sugar-free yogurt—the average yogurt for kids has 14grams of sugar, that is over 3 teaspoons!
• Small amounts of kombucha— which is a fermented tea, a little sour, and naturally carbonated.

2. Include finely chopped onions and garlic and other root vegetables in meals

• Root vegetables offer the right amount of natural sugar (oligosaccharides) feeding the good bacteria
• our gut, they help break down fat, increases nitric oxide production, and are high in the antioxidant, quercetin.

3. Explore ways to increase fiber rich foods in every meal

• Oats and the use of whole grains in muffins
• Ground flax and chia seeds can be hidden in soups, on hot cereals, in cookies, or in burgers.
• Encourage as many fruits and vegetables as they will eat, like carrots, apples, celery, bananas, cucumbers, avocados.

Don’t despair, God has placed all things, in many forms, for us to restore health. Trust Him as you explore items with your family to improve your health and prevent chronic disease.

He is worthy of praise!

I am here in the battle with you, and I’m here for you if you or your family need coaching, just contact me!

References:

1. https://www.cdc.gov/healthyschools/nutrition/facts.htm
2. van der Horst K, Sleddens EFC. Parenting styles, feeding styles and food-related parenting practices in relation to toddlers’ eating styles: A cluster-analytic approach. PLoS One. 2017 May 24;12(5):e0178149. doi: 10.1371/journal.pone.0178149. PMID: 28542555; PMCID: PMC5443548.

Fad diets come and go, but God’s plan for nutrition is trustworthy and stands the test of time. Despite all the confusion, you and I can trust Him and His Word for guidance. In all matters of spiritual and physical health, He will not steer His creation wrong.

Take protein sources for example. Good quality protein is essential for growth and development, pregnancy stages, as well as to maintain hormones, muscles, and bones. Although there are several competing theories demonizing one source over another, the simple truth for what is good is available in the bible.

Genesis 1:29 “And God said, ‘Behold, I have given you every plant yielding seed that is on the face of the earth, and every tree with seed in its fruit. You shall have them for food.”

Plants that yield seed for food are grains, beans, and legumes. When we consume these items in their fullness, they supply quality amino acids (the building blocks of protein) to meet our nutritional needs.

 Quinoa, a seed, and soybeans (a legume with all nine essential amnio acids), provide a complete protein source in a vegan (plant only) diet.

In order to meet complete protein nutrition in the plant-based diet, other grains and beans must be combined. In assessing the sources of protein intake in this case, please investigate the number of pesticides, fertilizers, and herbicides sprayed on these crops before ingesting them daily or giving them to your little ones.

The same is true for animal sources of protein. God told Noah after the flood,

“Every moving thing that lives shall be food for you. As I gave you green plants, I give you everything.” Genesis 9:3

We learn later through the covenants and ceremonial law, “every moving thing” is not bottom feeders, reptiles, or scavengers that clean up the dead bodies of other animals. (Leviticus 11) Nor is it anything that has its lifeblood still present.

Specific animals were listed in Leviticus for burnt offerings, as well as specific organs.  Duly noted is that with every animal sacrifice is also the firstfruits of grains. Whatever grain, organs, or meat is left on the altar, “Aaron and his sons shall eat” (Leviticus 6:16, 18, 26. 7:6,15,18. 8:31, 10:13-14)

Based on the biblical text, a clear picture of what is a healthy protein is established. As New Testament believers feel the freedom from “clean” and “unclean” restrictions placed on the people of Moses’ day, it is wise to note these items are not “spiritually” unclean for we are covered by the blood of Jesus.

However, they remain “physically” unclean as their flesh and fat absorbs today’s toxic chemicals, viruses, and pollution they consume.

Scientifically, protein quality is measured in various ways. A protein efficiency ratio, biological value, net protein utilization, and net digestibility corrected amino acid score are a few methods used to determine protein quality. (2)

None of these measures are 100% accurate or tell the whole story of what is taking place in the body. Therefore, considering all the measures in relation to the proteins listed below may help give a rough estimate of best sources.

Benefits of Quality Protein

Therefore, a quality protein is one that is easily digestible, has an adequate amount usable by the body, and helps a body grow and maintain muscles, bones, and hormones. My top picks for all of these qualities are:

1. Eggs
2. Salmon
3. Lean Beef
4. Quinoa
5. Almonds
6. Peas
7. Turkey
8. Milk/cottage Cheese
9. Lentils
10. Whole Grains

You can find a general protein nutrition requirement at Protein Calculator.net

If you need some recipes with quality protein, take a look at the blog. I’m here to serve you if you need coaching too!

Reference:

The Holy Bible, ESV, 2016

Hoffman JR, Falvo MJ. Protein – Which is Best? J Sports Sci Med. 2004 Sep 1;3(3):118-30. PMID: 24482589; PMCID: PMC3905294.

The origins of Kombucha date back to China in 220 B.C. So, for at least two thousand years the drink has been used as natural medicine in cultures around the world. For me, it has been a delicious, naturally carbonated drink to enjoy while helping heal my gut!

Although there have been many case studies and testimonies like mine regarding the use of Kombucha as a beneficial fermented drink, it’s hard to find evidence-based studies. So, my mission today is to read and relay to you what has been discovered in studies and draw conclusions for possible benefit rather than offer scientific proof.

If you haven’t heard about it yet, Kombucha is a nonalcoholic, fermented tea that contains a symbiotic culture of mycobacterium and yeast (SCOBY). People use black tea, green tea, or rooibos tea to make Kombucha. I kept asking my friend for starter several years ago and she kept telling me, “It’s not ready yet”. So, I ordered a starter from the internet, and it contained the tea and “SCOBY”.

Clarifying Confusion

I followed all the directions and joined a Facebook group to learn the process and ask questions. They were awesome helpers in this process and very knowledgeable! Although many articles call the slimy thick covering over the tea the SCOBY, this administrator informed me it is actually a “pellicle”, a byproduct of the bacteria consuming the sugar, and not necessary to produce Kombucha. In my reading of various studies, the pellicle is still regarded by some as a SCOBY and tested positive for microbial growth; although not nearly as much as the brew itself.

Whatever you call it, SCOBY/Pellicle, just know it does speed the fermentation process and make the brew stronger. But it’s not necessary to make a new batch of Kombucha.

I found I did not like the stronger brew and began leaving it out each week and just using the tea. My Kombucha tasted less yeasty and more pleasant. If you begin the process, you will adjust your brew to your tastes too. More importantly, you’ll like what science has to say about its contents.

The Pangenomics Group, School of Science, in Melbourne, Australia is one of the sources used in this article for the “general” mycobacterial content of Kombucha. Their samples were obtained from The Good Brew Kombucha Company, which produces kombucha from 75% green tea and 25% oolong tea. The amount was supplied in 330 mL glass bottles and kept refrigerated at 39 degrees Fahrenheit, which is how they are sold commercially.

10 Evidenced Based Reasons to Drink Kombucha

1. Kombucha contains 3.3 mg of protein per milliliter. (1) Say what?! I had no idea about its protein content before I read this article. This is good news for people who don’t eat meat, are not big eaters in general, or who have difficulty digesting beans. It is also helpful for people looking for other sources of protein when they have slowed gastric emptying like gastroparesis, since they don’t have the fully functioning stomach enzymes to properly digest protein. They don’t have to, the bacteria apparently did it and produced it for them.
2. Kombucha is low in sugar— Now be aware the amount of sugar varies with the brand you choose, so read your labels! Moreover, be cautious of the amount of sugar you add to the second fermentation when you make it yourself. Generally, if you follow the directions on your chart for making Kombucha, the sugar content should be consumed by the bacteria. I use 3/4 cup of sugar to 1 gallon of green tea in my first fermentation and 1 tablespoon for the second fermentation to keep the sugar content low. The batch tested from Good Brew had the following: glucose: 1.87 g/L; sucrose 1.11 g/L; fructose: 0.05 g/L (1) I use that as a “general” reference since I don’t send mine off to a laboratory for analysis.
3. Kombucha is High in Polyphenols—It has approximately 290mg in 100ml of tea. “There is substantial epidemiological evidence that a diet high in polyphenol-rich beverages protects against developing cardiovascular disease and type 2 diabetes. (2) The gut bacteria play a crucial role in absorbing and metabolizing polyphenols; you’ll learn more about those critters in my next point. But for now, just understand polyphenols, in many interventional and epidemiological studies, show protection against chronic diseases like high cholesterol, high blood pressure, and they help with energy metabolism (2). The rich polyphenols in green tea are of great interest for drug discovery and widely known for their hypocholesteremic, antibiotic, anticarcinogen and hypoglycemic properties {2}
4. Kombucha contains a Diverse number of Probiotics–There were 198 species of probiotics (Good gut microbes) found in the Good Brew sample. Again, a generalization, but still a logical guideline of hope for brews grown in home production, or through commercial consumption. More importantly, the acidity of Kombucha is very high at 3:00 very close to the acidity of the stomach. Yes, that’s a good thing! God knew what he was doing! We need that acid to digest protein components in our food! But He also lined our stomach with protective mucous so the acid would not eat a whole in our intestinal tract. The bacteria also survive and thrive in this acidic environment, therefore helping to place colonies throughout the intestine.
   Interestingly enough, in a study of Turkish Kombucha, the bacterial diversity was higher in the brew than in the biofilm (or pellicle as mentioned above) with a peak on the seventh day of fermentation. The biochemical properties changed as the fermentation progressed. The beneficial properties of the beverage such as the radical scavenging ability increased significantly with a maximum increase at day 7 in this study [3]
5. The good bacteria and Yeast in Kombucha destroy pathogenic bacteria and yeast Although this is information occurred in a laboratory and in vitro (in test tubes), it’s still pretty impressive! The battle of the bacteria and yeast progresses as each are identified days 3 and 7, as they are counted under powerful microscopes! Home batches obtained in Egypt and Saudi Arabia showed Staphylococcus Aureus and E. Coli were the most susceptible to our SCOBY friends, while showing good antifungal activity against A. flavus and A. Niger (strains of harmful yeast). [4] So, if you’ve been afraid of trying Kombucha because of yeast overgrowth, fear no more. Pathogenic bacteria steadily declined in the presence of Kombucha probiotics. It is thought, the production of acetic acid from the SCOBY is responsible for pathogen decline. [4]
6. Kombucha reverses Type 2 Diabetes in Rat Experiment—A food engineering and biotechnology institute in China induced Type2 DM in rats then treated them with Kombucha. It is thought the development of Type 2 DM occurs through gut microbiome imbalance (as discussed in point 5). The development of T2DM is thought to progress through three pathways, including the short-chain fatty acid pathway, endotoxin pathway and bile acid pathway [5] Four weeks of kombucha intervention increased the abundance of short chain fatty acids (SCFAs) producing bacteria and reducing gram-negative bacteria. The improvement in gut microbiota reduced the damage to the intestinal barrier, hence reducing the displacement of lipopolysaccharide (LPS) and stopping inflammation and insulin resistance in the rats.
   In addition, the increased levels of SCFAs also improved islet B cell function by promoting secretion of gastrointestinal hormones GLP-1/PYY. GLP-1 is the hormone that tells your brain you are full and slows stomach emptying of food to the intestine. PYY is a peptide to slow digestion and give you a sense of satiety also.
   It’s funny how all of these things occur in the gut to help us heal. I met a lady at my AZURE standard drop and she told me giving her elderly mother a small amount of kombucha each day helped lower her blood sugars. They continued to improve to the point of removing all of her medication. I know this is just a case study, but in light of the rat study, it’s worth investigating further.
7. Kombucha and reduced damage of heavy metal toxicity–Another study done in India on rats induced with lead poisoning, researchers observed DNA fragmentation and lipid peroxidation. In lipid peroxidation free radicals steal electrons from lipids in the cell membranes resulting in cell damage. When the rats were given kombucha to drink, there was reduced lipid peroxidation and DNA damage. Since lipid damage is implicated in many vascular diseases, this explains why Kombucha can be a therapeutic agent in helping decrease inflammation.
8. Kombucha helped a cancer drug lower cancer activity—-Scientist combined kombucha with doxorubicin and found that it increased anticancer activity in test tubes. [7] In addition to supporting the detoxification of the liver in rats, consumption of Kombucha is also known to help excrete heavy metal substances and environmental pollutants from the human body through the kidneys. [
9. The probiotics in Kombucha produce glucuronic acid. Glucuronic acid helps the liver detoxify certain drugs like alcohol, morphine, steroids, benzodiazepines, Tylenol, and NSAIDs in vitro. So, if you’re looking for a good detoxification drink, look no further. Glucuronic acid is also thought to help with the metabolism of steroid hormones and aldosterone. [8]
10. Kombucha has a respectable amount of B vitamins and Vitamin C. A generalized amount of B and C vitamins in Kombucha help build the immune system, provided energy, and fight infection and cancer. Combined with the high amount of polyphenols, it’s no wonder it has been effective in destroy even H. pylori! [8]. The general concentration of vitamins in Kombucha per Villarreal‐Soto and associates from Univ. de Toulouse were as follows:

Villarreal‐Soto and associates from Univ. de Toulouse, France [9]
Vitamin B1	0.74 mg/mL	70 g/L	15
Vitamin B2	8 mg/100 mL	70 g/L	10
Vitamin B6	0.52 mg/mL	70 g/L	15
Vitamin B12	0.84 mg/mL	70 g/L	15
Vitamin C	25 mg/L	70 g/L	10

I hope you have enjoyed reading the 10 Evidenced-based reasons to drink Kombucha. As you can see, there is exciting research in the area of kombucha brewing and its benefits!

One last point, the temperature of the room does affect growth and fermentation rates of the brew. So, I do keep my room between 68 and 78 degrees. When it’s too hot is speeds up fermentation and yeast production and when it’s too cold it slows it down. Also, I am very careful to clean everything, so it does not get contaminated with mold.

I am happy to share my video of Kombucha making with you to see how I make my weekly batch. I pray you have a good week and stay healthy eating what God puts in the garden!

God Bless!

References:

1. Kaashyap M, Cohen M, Mantri N. Microbial Diversity and Characteristics of Kombucha as Revealed by Metagenomic and Physicochemical Analysis. Nutrients. 2021;13(12):4446. Published 2021 Dec 13. doi:10.3390/nu13124446
2. Williamson G. The role of polyphenols in modern nutrition. Nutr Bull. 2017 Sep;42(3):226-235. doi: 10.1111/nbu.12278. Epub 2017 Aug 15. PMID: 28983192; PMCID: PMC5601283.
3. Arıkan, M., Mitchell, A. L., Finn, R. D., & Gürel, F. (2020). Microbial composition of Kombucha determined using amplicon sequencing and shotgun metagenomics. Journal of food science, 85(2), 455–464. https://doi.org/10.1111/1750-3841.14992
4. Al-Mohammadi, A. R., Ismaiel, A. A., Ibrahim, R. A., Moustafa, A. H., Abou Zeid, A., & Enan, G. (2021). Chemical Constitution and Antimicrobial Activity of Kombucha Fermented Beverage. Molecules (Basel, Switzerland), 26(16), 5026. https://doi.org/10.3390/molecules26165026
5. Xu, S., Wang, Y., Wang, J., & Geng, W. (2022). Kombucha Reduces Hyperglycemia in Type 2 Diabetes of Mice by Regulating Gut Microbiota and Its Metabolites. Foods (Basel, Switzerland), 11(5), 754. https://doi.org/10.3390/foods11050754
6. Dipti P, Yogesh B, Kain AK, Pauline T, Anju B, Sairam M, Singh B, Mongia SS, Kumar GI, Selvamurthy W. Lead induced oxidative stress: beneficial effects of Kombucha tea. Biomed Environ Sci. 2003 Sep;16(3):276-82. PMID: 14631833.
7. Rasouli L, Aryaeian N, Gorjian M, Nourbakhsh M, Amiri F. Evaluation of cytotoxicity and anticancer activity of kombucha and doxorubicin combination therapy on colorectal cancer cell line HCT-116. J Educ Health Promot. 2021 Oct 29;10:376. doi: 10.4103/jehp.jehp_1456_20. PMID: 34912912; PMCID: PMC8641728.
8. Mousavi, S. M., Hashemi, S. A., Zarei, M., Gholami, A., Lai, C. W., Chiang, W. H., Omidifar, N., Bahrani, S., & Mazraedoost, S. (2020). Recent Progress in Chemical Composition, Production, and Pharmaceutical Effects of Kombucha Beverage: A Complementary and Alternative Medicine. Evidence-based complementary and alternative medicine : eCAM, 2020, 4397543. https://doi.org/10.1155/2020/4397543
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