Gluten-Free Dunkin Donuts No More

As we informed you last June, Dunkin Donuts introduced two gluten-free options to their menu: a cinnamon sugar donut and a blueberry muffin. These products were tested mainly in Boston and Miami, and Dunkin Donuts claimed they would be available nationwide by the end of 2013. We all rejoiced.

We loved this news not just for the convenience of being able to pick up a pastry with our daily coffee runs, but because Dunkin Donuts took extra precautions to make sure these products were safe for celiacs, producing them at a separate facility and individually packaging them.

Word of mouth told us that these items were selling fast, and I had faith that their recipes and options would only improve. Sadly, the party’s over. Dunkin Donuts just (very quietly) pulled their gluten-free products and trashed their plans for nationwide release.

Why did Dunkin Donuts do this?

Gluten-free fast food can be tricky, as gluten-free food comes with higher production costs, expensive alternative grains, additional production facilities and labor, and a whole slew of other things that fast food joints just don’t want to deal with.

And if any of you have seen what goes on behind the scenes at these places, avoiding cross-contamination to bring you truly gluten-free fast food can be a total nightmare. Gluten-free baked goods have shorter shelf-lives, requiring a higher product turnover. Because there is no gluten to hold the water and keep the product moist, gluten-free products go stale fast (and this is why lots of baked products are sold frozen).

Dunkin Donuts has released a statement that they will continue to explore ways to bring options to those of us who adhere to a gluten-free diet. In the meantime, all of their drinks are gluten-free, and we can hold on to hope that they will have a donut option (and hopefully Munchkins!) for us in the future.

What are your thoughts on this? Did any of you try the donuts and muffins?

Still feeling sick and tired? Ways to overcome weakness

Still feeling sick and tired?

So you have been faithful in your gluten-free diet, but you are still tired, having trouble losing weight, not sleeping, you immune system is still weak, you don't seem to bounce back? It could be many things, ongoing nutritional deficiencies, other food allergies or intolerances, a chronic infection like SIBO (small intestinal bacterial overgrowth), hypothyroidism and the list of possible causes is long. A common culprit that often goes un-diagnosed is adrenal fatigue.  Recognizing it, diagnosing it and treating it can be the cornerstone to restoring your vitality and quality of life.

What are the adrenals?

Many people have never heard of their adrenal glands, let alone adrenal fatigue. They are small, pyramid shaped glands that sit on top of your kidneys. They secrete many hormones, which play roles in everything from blood sugar control, to sex hormone production, to controlling your sleep cycle and energy. They secrete the stress hormones cortisol and adrenalin. Cortisol specifically gets a bad rap for contributing to weight gain and rapid aging. However, not enough cortisol leads to out of control inflammation, chronic fatigue, insomnia, worsening allergies and chronic infections.

Symptoms of Adrenal Fatigue

fatigue (surprise!)
insomnia
anxiety/depression
low blood pressure (standing up quickly and feeling like you might pass out)
muscle weakness, lack of stamina
low tolerance to psychological or physical stress
frequent infection
Chronic inflammatory conditions
worsening allergies
irritability
hypoglycemia/low blood sugar
allergies
feeling burnt out
Testing

There are many good labs that offer saliva testing, which is the best choice for testing adrenal fatigue or even burnout.  These at home tests require 4 timed samples of saliva, and measure cortisol and DHEA. The advantage of the saliva test is that it measures the daily rhythm of the hormones cycles. Cortisol controls our circadian rhythms, so timing in key to how the adrenals are functioning.  There are two main diseases which affect the adrenals, Cushings and Addisons. Both of these are rare, but can be associated with celiac disease. It was thought that JFK not only had celiac disease, but Addisons too. These are diagnosed by blood tests usually run by an endocrinologist. In mainstream medicine they see these frank diseases as the only thing that can go wrong with the adrenals.

Recovering once and for all

It amazes me that once the adrenals are really weakened, they usually don't bounce back on their own, they need some level of specific support. For people who are really anxious, a formula like Cortisol Manager both strengthens adrenal reserve, but is calming as opposed to stimulating.  For people who are at a more advanced stage, with many if not all of the symptoms I listed above,  I use ADR-7 in the morning and again at noon. Even taking the supplements it can take anywhere from two months to a year or more for the adrenals to function well without supplements again, the more stress you are under, the longer this will take.  The good news is that it usually only takes anywhere from two days to two weeks for people to start feeling the improvements in their energy and well-being.

Take home message

If you have adrenal fatigue, there is hope. The hardest part is often finding someone who will listen to you and who knows how to help you heal. The adrenals are what handle stress in our bodies, so yes, stress could be part of the problem, and your body's lack of reserves to deal with it. Many people are told that stress is the cause of their suffering, but then are just put on anti-depressants as a band-aid approach. These can make the symptoms of depression more manageable in the short term, but they won't heal the underlying adrenal weakness that causes many more symptoms than just depression.  If you have a lot of the symptoms listed above and have never worked with someone who knows about the adrenals, then adrenal fatigue might be holding you back from living your best life.

Gluten: Why Crumbs Make you Sick

I admit, I am guilty of not taking gluten contamination as seriously as it needed to be many, many years ago. In the early '90's, and my mother in law, who had suffered with ulcerative colitis for 35 years, went gluten-free. When I would go to my in-laws for dinner I thought my mother in law was being a little neurotic about the whole crumb thing, really? There just crumbs, right? Boy did I turn out to be wrong! I cringe to admit that!  Fast forward a few years to when I discover my own extreme sensitivity to gluten. Let me tell you, I know first hand that a few molecules can ruin your day and possibly your entire week! The best way I have come up with to explain this to disbelieving patients and their doubting Thomas relatives, is by asking them this simple question:

"Last time you got the flu, did you see that virus when you touched that infected doorknob (faucet, shopping cart, etc..)? Things you can't see, can make you very, very sick, and it's the same with gluten"
I then explain that our immune systems are designed to protect us from microscopic invaders. Tiny viruses and bacteria that can't be seen by the naked eye can make you really sick and even kill you. So if you see a crumb of gluten, then that is more than enough to trigger a serious reaction. Essentially your confused immune system thinks gluten is a pathogen, so it mounts an immune response, and this is what causes your symptoms. This usually results in the penny dropping and people getting on board with being molecularly vigilant about avoiding gluten! Molecules do matter!

Vitamins for Acne: Feed Your Skin

Do you know what your body's largest organ is? It's your skin! Lacking the vitamins and minerals important for optimal functioning of your body will directly affect your skin. Unfortunately, deficiencies of these vitamins is rampant in America, as we have settled for processed depleted foods rather than the whole, fresh, natural ones intended for our bodies.

Acne is a main indicator that you are not receiving enough of the essential vitamins and minerals for good health. Think of your skin as a billboard posting information on your body's nutritional status. Healthy skin requires a number of vitamins and minerals that not only are powerful antioxidants capable of removing toxins from your body, but also have antibacterial effects and boost immunity, all of which are important in keeping your pores free of clogging toxins and in healing damaged skin tissue.

Let's take a look at some of the principal vitamins and minerals that help clear up acne, and keep your body's chemistry in balance to prevent acne problems.

The 'ABC' Vitamins for Acne

Vitamin A is necessary for maintaining and repairing the tissues of the skin and mucus membranes. Being a powerful antioxidant, Vitamin A relieves the body of the oxidative stress that free radicals cause. As well, by reducing sebum production, it prevents helps prevent acne, strengthening the protective skin tissues.

The link between vitamin A and acne is not well known; in fact, few are aware that a vitamin A deficiency can actually be responsible for acne. A recommended dose of Vitamin A to successfully clear up acne is 10,000 IU, but no more that 5,000 IU if you are pregnant.

Vitamin B complex also helps to relieve stress, which can be a factor triggering acne. Also, the vitamin B complex has a particular role in maintaining healthy skin, along with your overall health.

• Thiamine (B1): Vitamin B1 boosts circulation and helps your body properly absorb the foods you eat. Experts recommend 100mg of Thiamine three times a day.
• Riboflavin (B2): Vitamin B2 works hand in hand with Vitamin A in improving the mucous membranes in your digestive tract. It is essential for healthy skin, nails and hair. In fact, acne is a symptom of a riboflavin deficiency. The recommended dosage of B2 is 100mg three times daily to defuse acne problems.
• Niacinamide (B3): Vitamin B3 helps the condition of your skin by improving circulation and properly metabolizing nutrients such as fats, carbohydrates, and protein. A vitamin B3 deficiency is known to be a cause of acne.
• Pantothenic acid (B5): Vitamin B5 has been in the spotlight lately as the cure for acne. Vitamin B5 boosts your body's ability metabolize the oil produced by the glands which cause acne, rather than shut down those glands, as some acne medications do. Because it is water-soluble, it is safe in the larger doses that some recommend. But it may not be necessary to megadose Vitamin B5. A time-released dose of 2 to 3 grams per day gives you a safe and natural solution to acne problems, along with helping reduce stress (another cause of acne) and improving the function of the adrenal glands.
• Pyridoxine (B6): Vitamin B6 is critical in strengthening your immune system and antibody production. A deficiency of Vitamin B6 is known to be a cause of acne.

Vitamin C and the bioflavonoids protect against infection, boost immunity, display antibacterial properties, and are responsible for hundreds of metabolic functions in the body. Among them are tissue growth and repair, making vitamin C, together with vitamins A and B, an excellent supplement for overall skin health. Vitamin C helps clear acne by acting as a detoxifying agent and preventing and reducing the toxic damage done to cells, including skin cells. The vitamin C dosage for combating acne is 1000mg three times a day.

Other Vitamins for Acne, and Minerals, too

Vitamin E is an excellent healer and promoter of tissue repair. As an antioxidant, it prevents damage to cells by inhibiting the formation of free radicals and the oxidation of fats. The recommended vitamin E acne dosage is 400 IU daily.

Chromium helps fight acne by reducing the rate of skin infection. Many are chromium deficient as the form of chromium found in foods is easily destroyed during processing. Also, eating excessive sugar depletes your body's level of this important mineral. Use the liquid supplemental chromium in the form of chromium picolinate or chromium polynicotinate for best results. To combat acne, the recommended dosage of chromium is 150 mcg daily.

Zinc is necessary for absorbing Vitamin A and regulating levels of vitamin E in the blood. It helps healing of tissues, prevents scarring, regulates oil gland activity, boosts the immune system, and fights the formation of free radicals which can cause so much damage to your skin. The recommended dosage of zinc to fight acne is 25 to 30 mg daily.

Selenium boosts the activity of antioxidants, and helps promote elasticity in skin.

Magnesium helps to keep your hormones in balance, reducing the impact of your body's hormonal cycles on acne outbreaks. Selenium and magnesium are two trace elements that are low or lacking in most diets. Be sure your supplements have both of these minerals.

There is no substitute for a good diet full of fresh vegetables and fruit, high quality meats and grains, and enough good fat. This is the first step to getting rid of acne and preventing it. Secondly, choosing the minerals and vitamins for acne explained above is a wise step to overcoming the stresses of life, and the often poor quality of food available today.

Learn About Vitamins for Hair Growth

Looking for vitamins for hair growth? One of the first things we notice when we look at someone is their hair. What color is it? Is it full and vibrant? Is it limp and thin? Is it there? Huge amounts of money are spent on hair products that really do little to improve the health of your hair. Healthy hair is made from the inside out. While genetics plays a role, a good diet and healthful lifestyle are key factors in determining hair growth. Do you get the needed vitamins for hair growth in your diet? If you suffer from any nutritional deficiencies, it will show up in your hair as brittleness, damage or slower growth.

Let's take a look at some particular vitamins for hair growth, essential minerals and supplements that your body needs to grow healthy hair.

-= List of Vitamins for Hair Growth =-

Vitamin A is an antioxidant, important to hair follicles, by producing sebum in the scalp, which keeps the hair roots lubricated. A lack of Vitamin A causes a dry scalp, dandruff, and dry unhealthy-looking hair. As well, vitamin A is essential for over-all good health. Beta-Carotene, a vitamin A precursor, is an excellent source to enable your body to produce vitamin A. 10,000 to 15,000 IU of Beta-Carotene daily is a good recommended amount of this vitamin for hair growth or 5000 IU of Vitamin A.

Vitamin B is especially important for hair growth and health. Hair loss has been shown to occur when your diet is deficient in B vitamins, especially B2,B3, B5, B6, B7, B9 and B12. Let's look at each of these essential B vitamins for hair growth:

-= All B Vitamins for Hair Growth =-

Vitamin B2 (riboflavin) is needed by the body in order to to use oxygen and to metabolize amino acids, fatty acids, and carbohydrates. Further, it is needed to activate vitamin B6 and help produce vitamin B3, which play key roles in hair growth. 50 mg. daily is recommended, best taken as a B complex vitamin and in combination with Vitamin C to help with absorption.

Vitamin B3 (niacin) promotes blood circulation to your scalp.

Vitamin B5 (pantothenic acid) helps in preventing graying and hair loss and promotes hair regrowth by helping convert food to energy.

Vitamin B6 (pyridoxine) is used to produce melanin, determining hair color, and also helps prevent hair loss. B6 has been clinically shown to stimulate hair growth. B6 plays a major role in red blood cell metabolism and cellular growth, producing hemoglobin, a compound within red blood cells that carries oxygen to body tissue. Because of this and because B6 itself increases the amount of oxygen carried within the hemoglobin, vitality extends to all parts of the body, including the scalp and hair. The dosage for vitamin B-6 is 50 mg. daily.

Vitamin B7, also known as Biotin or Vitamin H, naturally occurs in our bodies promoting hair growth, increasing hair's elasticity, protects hair against becoming dry, and thickens cuticles giving the appearance of a fuller head of hair.

Biotin also aids metabolism of fatty acids, carbohydrates and protein, but is best known for strengthening hair and nails. Those who experience hair loss can restore their hair by supplementing with a Vitamin B complex with a B7 dose of 30 to 100 micrograms per day for adults.

Vitamin B9 or folic acid, helps maintain hemoglobin levels in the blood, which transports oxygen from the lungs to your body's tissues, including your scalp. The recommended daily allowance for vitamin B9 is 100 mcg.

Vitamin B12 (cobalamin)is essential to the formation of healthy red blood cells. Like B9, vitamin B12 helps the transport of oxygen to body tissues, including hair follicles which require enough oxygen to sustain hair growth. Many who suffer from hair loss are found deficient in Vitamin B12.

A dose of 50 mg of a good Vitamin B-Complex is a good place to start for healthy hair growth.

Vitamin C is important in maintaining strong, healthy capillaries that carry blood to hair follicles, thereby improving scalp circulation. Suggested dose is one to two grams daily of Vitamin C with bioflavonoids.

Vitamin E improves circulation to all parts of the body, increasing oxygen uptake, which improves circulation to the scalp. By increasing blood circulation, more nutrients become available to the hair follicles, making them stronger,and healthier. As hair health is a reflection of immune system health, it is believed that vitamin E stimulates hair growth by enhancing immune function. 400 to 800 IU daily is suggested, starting at the lower dosage and gradually working up to the higher, for improved hair growth. Also, always use the natural form of vitamin E ( d’alpha tocopherol) and carefully avoid the synthetic form (dl’alpha tocopherol), a petroleum derivative.

Zinc is required to stimulate hair growth by improving immune function. Take zinc supplements in low doses, such as 5mg, to prevent it from robbing your body of essential copper necessary for good health.

Sulfur and Magnesium are two minerals required for overall good health leading to hair growth.

Silica is another mineral vital to hair growth, found abundantly in the herb Horsetail. Horsetail needs to be taken in an aqueous extract. Nettle is also a good source of silica. Nettle Root Extract is an easy and effective way to insure adequate intake of silica for maintaining healthy hair growth. Recommended dosages of silica: Horsetail - 300 mg. daily , or Nettle - 250 mg. three times daily.

L-Cysteine and L-Methionine are amino acids which not only prevent hair loss, but also improve the texture and quality of growing hair. The recommended dosage is 500 mg each twice daily on an empty stomach.

Coenzyme Q10 aids in hair growth by increasing oxygen uptake in tissues and improving circulation to the scalp. Take 60 mg daily.

Evening Primrose Oil, Wheat Germ Oil, Flaxseed Oil, Cod Liver Oil, Salmon oil and other oils from deep-water fish, all supplements of Essential Fatty Acids(EFA's) are also quite beneficial for hair growth, for improving hair texture, preventing dry, brittle hair. One Tbsp. daily of Flaxseed oil, or other oils as directed is recommended.

Saw Palmetto is an herb shown to inhibit DHT, which plays a major role in male pattern baldness. This is an excellent herb for men who wish regrow hair using the natural goodness of herbs. It is not recommended for women.

Overall, the best vitamins for hair growth come from a healthful diet. When you nourish your body, your hair will reflect that good health. Your goal is to find a wise balance between adequate supplements and proper nutrition.

Vitamin K Foods For Good Health

Vitamin K foods, that is, foods that are high in vitamin K, are an excellent way to avoid a vitamin K deficiency. Prescription drugs always cause some sort of vitamin deficiency and cholesterol reducing drugs in particular will cause a vitamin K deficiency.

Vitamin K, along with vitamin D, work to promote blood clotting. If you suffer from frequent nosebleeds, increasing your intake of vitamin K foods and getting more sunshine (known to produce the best vitamin D) will be a big help in reducing your nosebleeds.

Vitamin K is fat-soluble and comes in three forms:

1. K1 is obtained from vegetables,
2. K2 is produced by intestinal flora, and
3. K3 is synthesized specifically for therapy and treatment.

The focus here is on the K1 form, found in your favorite (or not so favorite) green vegetables. K2 can be found in eggs, liver, some cheeses and fermented foods.

Vitamin K does not remain in the body for very long and needs to be supplied by a steady diet of Vitamin K rich foods.

Many foods are very rich sources of vitamin K1, so incorporating vitamin K foods in your diet is easy. For example, 1 cup of Swiss chard supplies more than 700% of an adult woman's daily intake requirement for vitamin K1.

How Cooking, Storage, and Processing Affect Vitamin K Foods

While vitamin K is not as easily destroyed during processing as many vitamins are, fresh food sources still offer higher amounts than cooked. Vitamin K naturally occurs as oils which are resistant to heat and moisture, but can be destroyed by light, oxidizers, acid, and base. Therefore, most vitamin K is retained during normal cooking. Low-fat processed foods will have less naturally occurring vitamin K, since it has been removed with the other fats in the product. Freezing can somewhat decrease the vitamin K content of a food . For example, 100 grams of raw spinach may have 483 micrograms of vitamin K. But 100 grams of frozen spinach has about 377 micrograms, or nearly 20% less.

Foods High In Vitamin K

Find some new and delicious foods in the chart below and begin enjoying the goodness and reaping the benefits of vitamin K foods!

Food Category / Description	Vitamin K per measure µgrams	Weight grams /  Common Measure
Kale, frozen, cooked	1,147	130 / 1 cup
Kale, cooked	1,206	130 / 1 cup
Collards, frozen boiled	1,059	170 / 1 cup
Spinach, frozen, boiled	1,027	190 / 1 cup
Spinach, canned	988	214 / 1 cup
Spinach, cooked	889	180 / 1 cup
Turnip greens, frozen, boiled	851	164 / 1 cup
Collards, cooked	836	190 / 1 cup
Beet greens, cooked	697	144 / 1 cup
Turnip greens, cooked	529	144 / 1 cup
Mustard greens, cooked	419	140 / 1 cup
Brussels sprouts, frozen, boiled	300	155 / 1 cup
Broccoli, cooked	220	156 / 1 cup
Brussels sprouts, cooked	219	150 / 1 cup
Onions, spring or scallions, raw	207	100 / 1 cup
Dandelion greens, cooked	204	105 / 1 cup
Broccoli, frozen, boiled	183	184 / 1 cup
Spinach souffle	172	136 / 1 cup
Lettuce, butterhead,Boston, Bibb, raw	167	163 / 1 head
Parsley, raw	164	10 / 10 sprigs
Spinach, raw	145	30 / 1 cup
Asparagus, frozen, cooked	144	180 / 1 cup
Sauerkraut, canned, solids and liquids	135	236 / 1 cup
Lettuce, iceberg,crisp head types, raw	130	539 / 1 head
Endive, raw	116	50 / 1 cup
Lettuce, green leaf, raw	97	56 / 1 cup
Broccoli, raw	89	88 / 1 cup
Okra, frozen, cooked	88	184 / 1 cup
Cabbage, cooked	73	150 / 1 cup
Rhubarb, frozen, cooked	71	240 / 1 cup
Okra, cooked	64	160 / 1 cup
Cow peas, frozen, boiled	63	170 / 1 cup
Cabbage, Chinese (pak-choi), boiled	58	170 / 1 cup
Lettuce, cos or romaine, raw	57	56 / 1 cup
Celery, cooked	57	150 / 1 cup
Broccoli, cooked	52	37 / 1 spear
Cucumber, with peel, raw	49	301 / 1 large
Peas, edible-podded, frozen, boiled	48	160 / 1 cup
Spinach, raw	48	10 / 1 leaf
Cabbage, Savoy, raw	48	70 / 1 cup
Asparagus, frozen, cooked	48	60 / 4 spears
Cow peas, immature seeds, boiled	44	165 / 1 cup
Cabbage, raw	42	70 / 1 cup

Other Sources of Vitamin K Foods

These other good vitamin K foods may surprise you; add them to your diet regularly:

Basil, Thyme, Oregano, Celery, Kelp, Watercress, Green Beans, Cloves, Cauliflower, Tomato, Cucumber, Green Peas, Carrots, Cayenne, Bell Peppers, Summer squash, Avocado, Miso, Cranberries, Pumpkin seeds, Pears, Strawberries, Papaya, Black Pepper, and Kidney Beans.

Vitamin K Deficiency Signs

We don't hear much about Vitamin K Deficiency because it is uncommon. But it does exist and it is good to know the signs of this vitamin deficiency and understand why it can occur.

Vitamin K is a fat-soluble vitamin, so poor absorption, or malabasorption, of fat in the digestive tract can factor in to a deficiency of vitamin k. Excessive amounts of other fat-soluble vitamins, such as vitamin A or E, may also interfere with vitamin K action. And there has been shown to be a relationship between Vitamin K and Vitamin D with regard to calcium-binding proteins in the kidneys and bones.

Fats act as carriers of the fat-soluble vitamins (A, D, E, and K) and carotenoids, allowing them to be absorbed during digestion. Without adequate fats, the body would begin to show deficiency symptoms like blood clotting problems, vision disturbances and weak bones.

Some specific illnesses that contribute to Vitamin K deficiency include pancreatic disease, celiac disease, and gallbladder disease, as these can cause fat malabsorption. Also, chronic malnutrition or conditions that limit absorption of dietary vitamins such as biliary obstruction, short bowel syndrome, ulcerative colitis, cystic fibrosis, regional enteritis, or intestinal resection (specifically of the terminal ileum, where fat-soluble vitamins are absorbed) can also lead to a vitamin K shortfall.

Individuals on vitamin K antagonist anticoagulant drugs, those with significant liver damage or disease and people on long-term antibiotic use are also at risk of a shortage of vitamin K.

Most rare, those who have an inherited bleeding disorder are also at risk of deficiency.

Vitamin K deficiency symptoms can include easy bruising and bleeding, sometimes manifested as nosebleeds, blood in stool or urine, bleeding gums, tarry black stools or extremely heavy menstrual bleeding. Impaired blood clotting, often demonstrated by laboratory tests that measure clotting time, is the more overt symptom.

But deficiency of vitamin K is rare, as

this vitamin is found across a wide variety of foods (see Vitamin K Foods),

the vitamin K cycle conserves vitamin K, and

the bacteria that normally populate the large intestine synthesize Vitamin K (as K2).

Two natural forms of vitamin K, K1 and K2, are available in supplements.