Why is Sourdough Bread Easily Digestible?

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Have you heard that traditionally made sourdough bread can be more easily digested than your standard white or wheat bread?

 

Do you know why?

 

Phytic Acid.

 

It’s found in wheat and can be a big trouble maker. Phytic acid can contribute to digestive issues like bloating and flatulence. It also inhibits enzymes in the gut that help to digest protein and starches. This means that part of your problem is the phytic acid keeps those enzymes from working that you need to help you digest everything else you’re eating, not just the bread. 

 

In sourdough, the lactic acid bacteria produce an enzyme called phytase, which effectively ‘pre-digests’ the phytic acid during the extended fermentation. This partially neutralises the effects of the phytic acid

 

During the long slow fermentation process of making sourdough bread, an enzyme called phytase is formed. Phytase partially breaks down the phytic acid and then makes it easier to digest.

 

Traditionally made sourdough bread also has a lower gluten content. The long slow fermentation process also helps to break down some of the gluten.

 

Now, this doesn’t mean you can just head to the nearest grocery store and buy a loaf of sourdough. Most store bought bread is not made with a long, slow fermentation process. Check your ingredients and if it contains yeast, then it’s not made with a sourdough starter, so it’s not the real thing. Check out this article by The Healthy Home Economist for more information on spotting ‘fakes.’

 

You can always make your own sourdough bread. Then you know it’s the real thing. Dr. Mandy recommends this e-book

Hydration and Spinal Health: The role that hydration plays in preventing degenerative discs

Republished from July 9, 2013

Hydration is a subject most people know they need to improve, but did you know that it is also essential to be properly hydrated for spinal health? Hydration is important for our circulatory system, lymphatic system, excretory system, our skin, muscles, digestion, and brain. However, I want to help you understand why it is important for our spine in particular, our vertebral disc and nerves. Between every vertebra and spinal bone there is a soft cushion called a vertebral disc. You might have heard of this when people say they have a slipped or bulging disc. These discs serve several very important duties in the spine: they give structure and support, they connect bones together, they protect the spinal cord and nerves, and they allow for movement of the spine.

Protecting the spinal cord and nerves

In this article, I am going to focus on the duty of protecting the spinal cord and nerves. To understand this better, you need to know a little bit more about the anatomy of your spine and discs. You see, directly behind the vertebral bodies and disc (which are stacked on top of each other to make up the spine), is the spinal canal which houses the spinal column/cord. The spinal column/cord is the lifeline that sends energy/electricity from your brain, down the spinal cord, out the nerves at the level of every vertebra/disc, to all of your organs, tissues, and cells. This energy flow brings life to every part of your body. Without it, your brain and body would die (a very important area to protect, don’t you think?)

Between every bone, or vertebra in the spine, is a vertebral disc. This disc adds cushion and space between each bone so that nerves can exit out of little holes in the sides of the spine. These nerves go to every part of the body. so, if you have nice tall, healthy disc you will have holes where the nerves come out of the spine that are wide open and not closed off. On the contrary, if you have degenerating and thin discs you will have holes where the nerves come out that are narrow and closed off.

A few different types of things can occur that will obstruct the opening where the nerves exit that can potentially pinch down on the delicate nerve tissue. You can have a bulging disc, degenerative disc, subluxation, etc. (Other things like spinal stenosis, tumors, etc. can also occur.)

Bulging Disc

Most people have heard of a bulging disc, and to understand why a disc can bulge out onto the nerve, you need to understand the anatomy of the disc itself. Around the outside of the disc is cartilage. On the inside of the disc is fluid. A bulging disc is when the fluid from the inside of the disc pushes out and stretches the cartilage. When the outer cartilage is stretched, it can hit the nerve or the spinal cord. If this does happen, there are very specific things that can be done to help decrease the size of the bulge and take the pressure off of the nerve or spinal cord. This includes chiropractic adjustment, traction/decompression, hydration, or even surgery if it is bulging beyond repair.

Degenerative Disc

To understand how a degenerative disc can pinch down on a nerve, you must know the disc provides space between each vertebra. This space provides maximum opening for the nerves to exit from the spinal cord to the rest of the body. As the disc degenerates and becomes smaller/thinner, so does the hole where the nerve comes out. As the hole gets smaller, the nerve becomes pinched. This is where proper hydration is so important….do you remember what the inside of the disc is made out of? Fluid! What would happen to that fluid if you were chronically dehydrated? The fluid in the disc would dehydrate as well, and the disc would get thinner and pinch on the nerve. If this happened and blocked the nerve energy/electricity going out to the body, how would you feel? Some would say pain and they would be partially right. The truth is that symptoms are a bad indicator of the health of your body. A great analogy of this is looking at the health of our teeth… it is common (not normal) for people to have crooked teeth and cavities in their teeth without symptoms. Have you ever gone to the dentist for a regular checkup and you felt fine, but they found cavities? It’s the same with your spine. The majority of the population actually has a bulging disc and degeneration without pain. This is why it is so important for everyone to have to have their spine checked. These things can be prevented and corrected just like cavities and crooked teeth.

How and why does a disc degenerate or bulge

Hydration is an important part in preventing degeneration, but the most common culprit is due to injuries. Injuries can be big or small. Some examples of big injuries are car accidents, sports injuries, slips and falls, birth process, etc. Small injuries can include the birth process, learning to walk, falling off of a bike or playground equipment, sitting for hours with poor posture, etc. Sitting with poor posture and all of these injuries are to your spine what sugar is to your teeth!

How often do you or your family members have these types of injuries? On a daily basis! If you or a family member has never had your spine checked and maintained your entire life, what are the chances that you could have something going on? Let me ask that another way, if you or a family member had never had your teeth checked and maintained your entire life, what are the chances that there is something going on?

All of these injuries can cause your spinal vertebra to become misaligned and locked up. (subluxated) Subluxations will cause alterations and degeneration of the disc tissue leading to bluges and thinning of the disc. This can happen at any age. The youngest I have seen degeneration in the spine is at age 14. I have also seen a 91 year or without any degeneration because her spine was subluxation free.

Answers and Hope

So what is the answer to all of this? Have your spine and your family members spines checked early and often by a corrective/wellness chiropractor throughout your entire life. Stay well hydrated, stretch and exercise, have good nutrition, focus on healthy thoughts! We all have stress and big and small injuries throughout our life that can subluxate or degenerate our spine, so just like you take care of your teeth; make sure you also take care of your spine!

Yours in Health and Wellness,

Denny Warren, DC, CCWP

 

The BEST way to serve Bone Broth with Greens!

Want to try the Bone Broth Greens but not sure of the best way to serve it? The bone broth greens have a very “grassy” flavor. They are made with oat grass juice and alfalfa grass juice. Both are great sources of  vitamins, amino acids, minerals, and chlorophyll. Chlorophyll is antimutagenic and anticarcinogenic properties. I’ve mixed them in with a green juice that also had apples, and it was good but I still felt like a pastured animal drinking my grass instead of munching on it. I tried it in hot water too, like I do with the pure or the turmeric and that wasn’t a great idea. My next attempt was in a smoothie with coconut milk (almond or cashew would work too) and frozen tropical fruit. My bag contained mango, papaya, and most importantly pineapple. I also threw a half a ripe banana in my smoothie too. I didn’t add honey or maple syrup but you could do that too if you prefer something sweeter.  Now, I just need a beach and a little umbrella in my drink.:)

Dr. Mandy’s Top 3 Paleo Priorities!

You don’t have to change everything at once. It can take a lot of time to learn a new way to eat and prepare food. Dr. Mandy recommends starting with replacing highly inflammatory fats with pastured butter, ghee (clarified butter), coconut oil, or bacon fat. Once that doesn’t feel “hard” anymore, move on to replacing your protein sources. Northwest Arkansas has multiple options to source grass fed beef, pastured chicken, pork and eggs. Wild caught seafood instead of farmed seafood can be found at Ozark Natural Foods and other health food stores in the area. Once you’ve figured all of that out, focus on your fruits and veggies. The best way to do this is by joining a CSA (community supported agriculture.) When you join a CSA, you pay a lump sum payment at the beginning of the season and then get a box of weekly produce. The types of produce vary every week and are a great way to support local farmers and try out something new.

14 day liver detox

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I just finished a 14 day liver detox. I was pleasantly surprised at how easy it was. Dr. Denny recommended I do a wellness panel of blood work. To my surprise, a couple of my numbers were off so he recommended I try a liver detox. The detox he recommended included some supplements and powders for shakes or smoothies to aid your liver in the detoxification process. The detox also included a ‘clean’ diet that excluded grains, sugar, and dairy and encouraged lots of veggies, healthy fats, and grass-fed, pastured meats. I had two different supplements to take per day, and a couple of smoothies per day made with a Paleo Cleanse powder and a Pure Pea protein powder. Since I’m trying to lose weight, I ate one small meal per day and a couple of small snacks in addition to my shakes. Dr. Denny, Dr. Mandy, and Ashley also did the liver detox. They weren’t trying to lose weight so they ate normal meals in addition to the smoothies and supplements. I noticed by the second week, my appetite had decreased and I felt like my blood sugar was staying more stable. I wasn’t having those cravings and I wasn’t feeling ‘hangry’ anymore. (My husband can attest to the miraculous nature of this fact.)

The first few days I was pretty tired but after the first 3 days or so, my energy increased. Two weeks later and I can tell my joint inflammation has reduced. I’m also sleeping better and I’m down 11 pounds! ELEVEN POUNDS! The detox kit includes enough of the two powders and the supplements that I’m continuing the detox until I run out. It looks like it will last for a total of 3 weeks or so. In January I’ll have my bloodwork done again and see how much my numbers have improved. Stay tuned! 🙂

8 Easy Ways to Detox (Daily!)

 

Our environments are growing more and more toxic. Pesticides on our lawns and on our produce, chemicals in our body products, air pollution and toxins found in processed foods.  That’s a lot for our bodies to deal with every single day. However, there are some pretty simple things we can do to help our bodies get rid of  some of those toxins.

  1. Dry brushing- Take a stiff brush and brush towards your heart in circular motions before you take a shower. Dry Brushing keeps the lymphatic system moving, stimulates blood flow and circulation, gets rid of dead skin cells and even helps with cellulite! It’s good for more than detoxing.
  2. Warm water and lemon- Upon rising have a cup of warm water with lemon juice from an organic lemon. The lemon juice enhances your body’s enzyme function and stimulates the liver.
  3. Rebounding- Bounce for 3-5 minutes a few times per day on a mini trampoline or a full sized version for a lot more fun. Rebounding keeps the lymphatic system moving which aids the body in getting rid of those toxins.
  4. Glutathione supplementation- Glutathione is an amino acid produced in the body and necessary for the liver to detox effectively and efficiently. If your body isn’t producing enough glutathione, you won’t be able to detox. Glutathione supplementation can help you to get the most out of your detox and can be a great support to the body all the time, not just during a detox.
  5. Activated charcoal- This one has a long history of being used when someone accidentally overdoses or is exposed to poison. Activated charcoal works by binding to the toxins in the body and carrying them out of the body safely.
  6. Food- Organic produce, stable healthy fats (pastured butter, coconut oil, extra virgin olive oil, lard, ghee) and pastured, grass-fed meats. Avoid sugar and processed foods like the plague. They are full of low-quality ingredients, preservatives, and even chemicals that won’t do your liver any favors.
  7. Sleep- When you are short on sleep, hormones that affect your hunger levels raise, while hormones that help you to feel full, fall. This can cause people to turn to caffeine and sugar to get them going and can hinder your detox.
  8. Epsom salt baths- Epsom salt is made from magnesium and sulfate which is easily absorbed by the body and aids in the detox processes. Spend the first 20-30 minutes in a hot bath allowing the toxins to pulled out of the skin and the next 20-30 minutes to relax and absorb the minerals. You can add essential oils and have a full spa experience.

 

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We carry a few products in our office that can help you out on your detox journey!

Nutri-West Complete Glutathione (60 tablets) $34.80

G.I. Detox (60 capsules) $31.50

Live locally? Stop by our office at 1422 N College Ave Fayetteville, Arkansas for great products, therapeutic massage, and corrective chiropractic care for the entire family. 

 

Eating Local: brick house kitchen

 

Liz and Patricia will be covering local restaurants in Fayetteville, AR. They will be your best source for where to find delicious and healthy food while eating out. 

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The Details:

brick house kitchen

1 E. Center St. STE 160

Fayetteville, Arkansas

(479) 587-9500

Hours: Monday-Saturday   11:00am-3:00pm

Their entire menu and kitchen are gluten-free. That is very good news for the growing number of people diagnosed with Celiac disease, gluten intolerance, or a wheat allergy. They feature ingredients produced by local farmers as often as they can.  Executive Chef and owner, David Lewis, changes the menu seasonally.

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Patricia’s take:

I loved how the dining room overlooked the square. Liz and I were there just after noon and before our food arrived there was great people watching as the farmer’s market was winding down. The interior looked and felt like a friend’s kitchen who also happens to be a chef that makes delicious and fresh gluten-free food. The spring rolls were pretty and tasted incredibly fresh.  I wanted to lick the cilantro, lime and ginger dipping sauce right out of the ramekin. It was really that good.  I also had the Smoked Shiitake Ricotta Torta. The menu description: Our handcrafted ricotta baked with house-smoked Sweden Creek Farm shiitakes and topped with local vegetables in a green tomato and basil sauce, served with roasted potatoes. There was an option to add bacon. I did. It was a dish that was completely full of flavor. I loved the way the smoked shiitakes and the ricotta tasted together. They really complemented each other. Brick House Kitchen is a place that everything on the menu tastes and looks amazing. I look forward to returning.

basil

 

(picture taken from brick house kitchen’s facebook page

Liz’s take:

Brick House Kitchen is one of the best restaurants in Fayetteville and once you eat there you will know why.  It took us quite a while to decide which dish we wanted most (everything sounded fabulous).  I finally decided on the special, a savory basil cheesecake with a ratatouille of local veggies like squash, eggplant, tomatoes, and purple onion. The creamy cheesecake had a nut crust which gave the dish a nice balance in texture. Perfectly caramelized veggies compliment the tanginess of the cheesecake making it a very composed dish.  I would recommend this as an appetizer or light entrée because I was still a little hungry so I proceeded to “help” Patricia with her plate. Another plus to this establishment is that their entire facility is gluten free. They also utilize meat and veggies from local farmers. That being said I was very pleased to see that their prices were reasonable when considering that they supply local, fresh and expertly prepared dishes. I will definitely be going back to try their Roasted Vegetable in Miso or maybe the Pulled Pork Platter or I might have the Tikka Masala, still haven’t decided yet.