Importance of Limiting Pesticide Exposure by Eating Organic

Eating fresh vegetables and fruits is all well and good, but there’s a catch. Most of us are not aware of the pesticides and chemicals that go into our food production process. Chances are that what you consider to be healthy might just be killing you. Commonly used pesticides like organophosphates are neurotoxins can be terribly harmful to your body. Other chemicals like phthalates are endocrine disruptors can also cause severe harm to your reproductive, nervous, and other body systems.

Unfortunately, it is extremely difficult to eat whole food that has zero exposure to these chemicals in today’s food supply, but a little is much better than a LOT.  Researchers have found that eating a completely organic diet can reduce your pesticide exposure by 90%. These pesticides have ghastly effects on your body. Some of which can be hard to shake while others can be managed by an altered diet.

Here are some frequently used pesticides and what they might be doing to your body:

Organophosphates and Carbamates

Exposure to these pesticides causes increased salivation and perspiration. It can also cause narrowing of the pupils, nausea, diarrhea, decrease in blood pressure, muscle weakness and fatigue. The symptoms fade after the exposure to these chemicals decreases. Some pesticides of this variety also have a delayed neurological reaction which causes weakness in muscles and arms.


Created in the 1960s, this pesticide has been around for a while. Once used in home gardening they have now found their way into cotton, almonds, oranges, and even corn crops. This pesticide can cause a number of ill effects in the body. From a mild headache to an increased risk for Attention-Deficit Hyperactivity Disorder (ADHD) to much more serious conditions like respiratory paralysis.


Exposure to these chemicals can cause aggression, uncoordinated behavior, whole-body tremors, and seizures. Skin exposure can also cause allergic responses, cancer or even developmental defects.


The active ingredient in the popular weed killer called RoundUp, glyphosphate is designed by the seed makers for use on genetically modified soy, corn, canola, cotton and in parks. Its residue has become ubiquitous and has even been discovered in the Mississippi basin. Its ill-effects include neurological disorders, birth defects, infertility, and is a known carcinogen. There are some serious issues that one should be worried about when eating foods laden with pesticides. You should be aware of the following:

Memory Loss

A review from the University College London concluded that low level of pesticide exposure can cause cognitive impairment. It can affect memory, the speed with which you process information, and higher brain functions like long-term planning.


Tolyfluanid, a fungicide used on crops, can increase insulin resistance in cells. This can accelerate the development of diabetes and may be contributing to the national epidemic that is happening right now.  It’s estimated that 1 in 3 people will be diagnosed with diabetes by 2020.


There are more than 260 studies linking pesticides with cancer like lymphoma, leukemia, soft tissue sarcoma in a wide-range of tissues including breast, brain, prostate, bone cancers among others.  There are many resources explaining these risks and all of the package inserts of these pesticides have warnings about the potential of cancer from exposure to these chemicals.

Parkinson’s Disease

Over 60 studies have identified a strong correlation between long-term exposure to herbicides and pesticides with Parkinson’s disease. The only way to avoid this is to eat food that has no traces of pesticides in them at all.

Developmental Diseases

Leading autism researchers believe that there is link between pollutants and genes causing autism. Insecticides usually kill bugs by disrupting their neurological functioning. The same thing seems to be happening in children. A 2010 Harvard study found that children with organophosphate pesticide breakdown materials are more likely to have ADHD.

How is Organic Food Different?

Organically grown vegetables, fruits, and grains do not use pesticides, chemical fertilizers or any other chemicals to support their growth. This means the growing food process utilizes natural fertilizers such as manure and compost. It is important that animal products are also organic as these animals should be reared on organic feed (not treated with growth hormones) and allowed regular access to the outdoors. Organic produce is clearly labeled, and this is regulated by the United States Department of Agriculture.

There is emerging research that organic food has a higher percentage of antioxidants. This is because plants produce a large percentage of their antioxidant compounds to fight against pest attacks. Supplementing their growth with chemical pesticides only inhibits their ability to grow the compounds we eat these food items for. Moreover, food grown this way is far safer for the environment while also being safer to consume. Be it plants or animals, organically reared food is undeniably better for the body and keeps you safe from ingesting harmful chemicals. Most would argue that it tastes much better as well.


Eating organic food is the best way for you to limit your exposure to pesticides and dangerous chemicals. While it may seem more costly, it is definitely a cheaper option to the health risks of ingesting chemical-laced food. There are a number of health risks that have been identified as being associated with pesticides as mentioned above. Many Americans are realizing the value of prevention being better than cure and shifting to an organic lifestyle in droves.

Health Effects of the Myers’ Cocktail

Created by Dr. John Myers in the 1960s, the Myers’ Cocktail is a uniquely formulated nutrient drip. This intravenous (IV) vitamin blend was designed to treat a wide range of issues. Even though Dr. Myers passed away in the early 1980s without revealing the recipe, Dr. Alan Gaby was able to reproduce the concoction. The IV blend consists of a unique combination of magnesium chloride, calcium gluconate, thiamine, vitamin B6, vitamin B12, calcium pantothenate, vitamin B complex, vitamin C, and diluted hydrochloric acid. Though the results tend to remain relatively constant, doctors around the world can differ significantly in their own preparation of the infusion.

Myers’ Cocktail is a rapid way of providing your body all the critical nutrition and hydration it needs. This is why it has become a favorite among those that are volume depleted from infection, inflammation, poor dietary choices, intense workouts, post-procedure, and even veisalgia (hangover) among many others. Its administration through an IV makes it fast and easy for it to get directly into our bloodstream for its myriad of beneficial effects. This is particularly helpful for those that are nauseous or otherwise unable to drink massive amounts of fluid rapidly.

What are Nutrients?

We need some fundamental nutrients to drive almost every reaction that occurs in our body, from moving your pinky finger to choosing the right career to be able to have fun with your friends. These nutrients include elemental metals (calcium, phosphate, magnesium, selenium), antioxidants (glutathione, oxygen), vitamins (B12, C, D), and buffers (sodium bicarbonate, lactate).  There are countless others, and the field of biochemistry is the study of the way these nutrients interact with each other to powers our body.

Why Does Almost Everyone Need the Myers’ Cocktail?

The American diet stinks. There has been a marked increase in digestive issues over the last few decades. This has been in tandem with a national increase in the consumption of fast food and sugar. In fact, even our healthy foods have gotten less nutritious from some of manufacturing and processing methods (Nutritional Inflation, Who’d a Thunk it?).

These and other, more sinister factors have led to a marked rise in the incidence of Leaky Gut Syndrome, which ultimately leads to a reduction in the body’s ability to absorb nutrients. This, in turn, causes a weakening of the immune system, which makes it harder for the body to fight infections and abnormal cellular mutations, like those of cancer. The lack of adequate nutrients in the body also has a direct effect on one’s mood and ability to function. Not being able to absorb nutrients from food, or not consuming the right diet, can also lead to obesity as most of these individuals are malnourished from eating foods that have low nutritional value.  All of these facts make it easy to understand the root cause of most of our serious chronic diseases and highlights the importance of having a good balance of nutrients available to your body.

How Does it Work?

Because of the aforementioned factors, it is virtually impossible to attain the concentrations of nutrients required by the body for optimal function through our typical American diets. Moreover, because of the leaky gut syndrome, merely increasing the oral intake of nutrients can not directly lead to an increase in that particular nutrient in the bloodstream. This not-to-mention that most people can not tolerate high doses of oral nutrients that are commonly associated with side effects. The Myers cocktail, however, is intravenously administered using a small IV catheter. The patient can relax comfortably in a chair during an infusion, which can roughly about 30-minutes. Especially when you are deficient in these vitamins and minerals, infusing them in this manner is an excellent way for managing problematic digestive issues or for providing an immediate boost in existing nutrient levels.

So, in summary, the Myers’ Cocktail helps restore the body’s nutritional balance by delivering essential nutrients directly into the bloodstream. The combination of vitamins and minerals are absorbed at a cellular level and show an immediate effect on the patient. Because almost none of us eat the recommended 12 servings of vegetables a day, this therapy is useful for nearly anybody. Not only for people suffering from ailments such as asthma, migraines, and chronic pain, but also for those battling many common chronic diseases.

Frequency of Administering a Myers’ Cocktail

For people that have healthy kidney and liver function, it is almost impossible to overdose on a Myers Cocktail.  However, administering this infusion depends on the patient’s overall condition and the specific ailment being treated. For conditions like sinusitis, muscle spasm, or upper respiratory infections, about two treatments would provide results. For those preparing for athletic events or in anticipation of high-stress events like surgery, even one administration can provide fast results, but this cocktail should generally be taken weekly for three to five weeks. Your specific frequency of administration is best decided by your physician prior to your first treatment. Chronic conditions need ongoing treatment with regular assessment according to the disease.

Side Effects of the Myers’ Cocktail

While there are no adverse effects of the Myers’ cocktail, there may be mild side effects for some people. The patient may feel a warming or a flushed feeling because of the magnesium in the infusion. Magnesium can also lower the blood pressure, and some susceptible patients may experience fainting. When coupled with high-dose vitamin C, GI symptoms like dyspepsia and nausea can occur. Unlike most pharmaceutical therapies, these cases are rare and hardly ever happen when your care emanates from experienced professionals.

Ailments Treated by the Myers’ Cocktail

From the common cold to more serious ailments, the Myers’ Cocktail has been used for a large variety of purposes. Here are a few:

Boosting Immunity

The high dosage of vitamins in your bloodstream is a great way to keep yourself safe from common ailments.


Myers’ Cocktail is wonderful in reducing symptoms of asthma and allergies. As an additional “side-effect,” it also helps reduce anxiety during attacks as well as controlling blood pressure.

Pain Relief

Back pain, post-op pain, injury, and muscle aches can be rapidly relieved by the Myers’ Cocktail. It can also ease the widespread pain and muscle aches of fibromyalgia and common inflammatory conditions like arthritis.

Mental Issues

Lack of essential vitamins and minerals contribute significantly to mental ailments like anxiety and depression. When taken regularly, the Myers’ Cocktail modulates nutrient levels over time so that its beneficial mood and emotional effects help you deal with normal everyday stress as well as more serious mood disorders.

Almost anything and everything

The Myers’ Cocktail has also been found to be useful in treating Lyme disease, narcotic withdrawal, migraines, Parkinson’s disease, and many others. It is also used commonly as an antiaging treatment around the world because of the way it promotes collagen production and boosts energy. This unique treatment has often made patients report an immediate effect on their skin and energy levels.


The Myers’ Cocktail is a highly efficient and versatile treatment that can also be customized to the needs of almost any patient.  Several other IV infusions that have been modeled after it. No matter what your ailment, the Myers’ Cocktail will help balance your body’s nutritional status until you adjust your diet accordingly. Anyone that has ever received this treatment will want to thank Dr. Myer’s for introducing the modern world to this timeless treatment.

13 health benefits of a plant-based diet

A plant-based diet is primarily one that is based on plant products, which includes vegetables, fruits, whole grains, seeds, legumes, nuts, with minimal or no inclusions of animal products. There are many different types of plant-based diets but they all feature foods with great health benefits.

Those who follow this type of diet also avoid plant fragments such as refined flour, sugar, oil or junk food and focus on consuming the whole plant or only minimally processed versions thereof.

Major health benefits

Lowers blood pressure

People following a plant-based diet have better control on their blood pressure as their diet consists of mostly potassium-rich foods. Potassium is an excellent nutrient for good blood pressure health.  Almost all whole grains, legumes, nuts, seeds, and all fruits and vegetables contain high amounts of potassium and Vitamin B6, which help lower blood pressure. On the contrary, meat and most animal foods contain little to no potassium and actually raise blood pressure and cholesterol levels when consumed regularly.

Euglycemia- control of blood sugar levels

A plant-based diet incorporates ingredients that are rich in fiber content, and the best and easiest way to fight high blood sugar is to consume more fiber. Fiber in your diet slows down the absorption of sugars in the bloodstream, which in turn helps to control blood sugar. Many dieticians are correct when they counsel patients not to drink fruit juices. However people that make their own fruit juices that include the fibrous portion of the fruit with no added sugar should be encouraged to continue doing so.

Lowers Cholesterol

Since “bad” cholesterol is primarily due to animal proteins, embracing plant-based foods is the simplest way to control cholesterol levels. Plants contain no cholesterol; not even the saturated sources such as coconut and cacao. If you don’t put it in, you don’t have to control it.

Weight management

Conventional approaches to weight loss like formal exercise programs and calorie counting are flawed in many ways- they don’t address the root causes of the weight problem. For people that can follow a plant-based diet, losing and managing weight is a cinch. Weight loss occurs naturally when you consume most of your calories more from fiber, vitamins, and minerals than animal fats and proteins. People that follow a plant-based diet can easily lose weight without depriving or starving themselves and don’t have to worry about taking on formal exercising programs if their existing activity level is vigorous enough. As the number of meat-substitutes increase and get tastier, our nation of meat-loving sick people will naturally become plant-loving healthy people!!

Improves heart health

Several studies and emerging research has shown that higher intake of plant-based foods lowers the chances of cardiovascular diseases. For those who are already suffering from heart diseases, switching to a plant-based diet can help reverse or get rid of heart disease completely. Atherosclerotic diseases are most common and there is no more effective treatment than a plant-based diet. Don’t want to take expensive pills anymore? Use the money you’ll save on prescriptions to buy good, clean, organic whole foods (fruits, vegetables, beans, and nuts) and watch your coronary artery disease melt away.

Good for your gut

If you follow a fiber-rich plant-based diet, and choose foods high in resistant-starches, which come mostly from whole foods like grains, seeds, and legumes, it facilitates the growth of healthy bacteria in your gut, thus helping you reap the benefits of a harmonious microbiome. If you’re not making nice fluffy, voluminous stool, your gut health is in serious trouble.

Healthy vision

It is a well-known fact that the vitamin A in carrots aids vision. Your eyes will definitely thank you for a plant-based diet rich in spinach, kale, corn, squash, kiwi and grapes. The lutein and zeaxanthin pigments present in these foods help to prevent cataract and macular degeneration. In fact, even colorful fruits and vegetables as well as leafy greens are packed with antioxidants that are vital for good eye health.

Excellent skin health

95% of common acne is due to your diet. When you cut back on chemical-rich foods and animal products, you stop clogging the pores that lead to acne. The vitamins, pigments, and phytochemicals present in fruits and vegetables in a plant-based diet leave you no choice but to have healthy skin. For example, the lycopene in tomatoes protects your skin from sun damage and the vitamin C in sweet potatoes helps smoothen wrinkles by stimulating collagen production. Your favorite skin-care companies cannot patent naturally occuring elements that are contained in whole fruits and vegetables.

Helps in cancer treatment

There is strong evidence that whole food and plant-based eating is the best protection and one of the best dietary choices complementing conventional cancer treatment. Your doctors should be strongly recommending plant-based diets as part of your cancer treatment.  Eating a whole-food, plant-based diet will give you the best chance to recover from even the rarest cancers.

Improves brain health

Emerging evidence is overwhelmingly showing that diets based on legumes, grains, and healthy oils are associated with better brain health in older adults.  Those who favored fruits and vegetables had less brain shrinkage, linked with a reduced risk of cognitive decline. We don’t commonly come across vibrant people in their geriatric years, but the next time you do, ask them what type of food they’ve been eating throughout their life.

Lowers risks of hypothyroidism

Plant-based diets can help lower the risks of hypothyroidism. Depending on the root cause of your condition, a plant-based diet can help control and even CURE this condition while also offering all of the other benefits listed here.

Improves hormone health

A plant-based diet helps improve hormone health and relieves symptoms of the premenstrual syndrome (PMS). This diet is also known to treat infertility naturally and help heal polycystic ovarian syndrome (PCOS). Trying to have a baby? Make sure your doctors are giving you proper nutritional counseling.

Protects the environment

What is the most common source of dangerous greenhouse gases that deplete our ozone layer? It’s NOT trains, planes, and automobiles… It’s cattle!!! Furthermore, it takes an incredible 660 gallons of water to produce one hamburger!! We are currently on an unsustainable path to permanently damage our ozone layer and water supply. If you love Earth as much as we do, please reconsider your fast food choices and give veggie burgers and black-bean burgers a try- they’re delicious!!


A plant-based diet presents a host of health and environmental benefits.  It also comes packed with nutrients. It can be the most powerful asset in your overall wellbeing and can even help reverse any chronic health issues that may have been troubling you for long. So, reduce your meat intake and choose a delicious plant-based food at your next meal for a healthier you!

We salute Dr. Michael Greger for his tireless work in promoting the medical benefits of a plant-based diet. His non-profit website,, is easily the most plentiful resource on the topic and we encourage you to check out his tremendous entertaining and informative videos on the latest evidence for great nutrition.

Why IV Nutrient Therapy is Effective

Intravenous nutrient therapy (IVNT) has found a lot of takers over the last few years and rightly so. IVNT is the process of infusing vitamins, essential amino acids, supplements, and minerals directly into the bloodstream. This treatment has been used to treat a range of diseases including migraines, fibromyalgia, acute asthma, viral infections, chronic fatigue syndrome, acute alcohol intoxication, and many, many others. Of late, it has gained favor to support the recovery of high-performance athletes and although retail clinics are opening up everywhere, there is significant variation in the quality and quantity of the services provided. There are many reasons for the variation including poor regulation, lack of adoption by major pharmaceutical companies, and level of training of IVNT providers.

What is IV Therapy?

The first attempts at IV therapy date back to the 17th century and it became a broadly viable practice with the advent of plastic bags for storage and transport of IV fluid. In a nutshell it is an effective method of supplying the body with the nutrients that are urgently required. IV therapy can be used for pain management, blood transfusion, medication administration, or to replete important essential amino acids and minerals the body may be lacking.

Vitamins and minerals function as the gatekeepers of the body, allowing for body reactions to slow down or speed up based on their relative concentration. Most Americans are severely deficient in vital nutrients such as vitamin D, B12, folate, or iron. Furthermore, the liver has trouble producing the highly oxidative substances (chiefly glutathione) which function as the “bouncer” of the body, clearing it of unwanted chemicals and toxins.

Myths about IV Nutrient Therapy

Myth: It is not commonly given by doctors, therefore it is unsafe

Fact: IV nutrient therapy is FAR from an experimental practice! With hardly any adverse reactions, it is the best way to provide the body the nutrients it needs safely in rapid fashion. Most common treatments are known as the “banana bag” and “Total Parenteral Nutrition” (aka TPN), this age-old treatment is done countless times in hospitals all around the globe.

Myth: Doesn’t help people with chronic illnesses

Fact: There is emerging evidence that supports the benefits of high-dose IV vitamin C therapy in patients with breast cancer. IV vitamin C therapy can be used with conventional treatment that can help improve the quality of life of the patient. It has also been shown to have benefit in a common hospital condition called sepsis. Previously with little hope, fibromyalgia patients have reported reduced symptoms after IV therapy. There are many more examples and the literature continues to evolve in this area.

Myth: It is only needed once

Fact: How many people eat once a day? Although some IV nutrients may only need a one-time infusion for a long-lasting effect, most others need to be taken regularly over a few weeks until levels have reached a steady state. Even still, if your diet and lifestyle are not modified to correct the deficiency, you’ll end up requiring additional treatments in due time. Regular use of IVNT should be guided by an experienced physician or medical provider whenever possible.

There’s no evidence, it’s a money-making scheme

Any experienced medical practitioner will confirm that less than 50% of the treatment commonly prescribed in any healthcare setting is actually confirmed to be grounded in evidence-based literature. Still, open any biochemistry book and you’ll find vitamins and minerals as catalysts in virtually every vital reaction in the body, from the detoxification of noxious substances to the production of energy in the cell’s mitochondria. Just like most things in clinical medicine, there is literature for and against the use of IVNT for specific conditions. However, the multi-billion dollar neutraceutical industry is only getting larger. Unfortunately, there also some bad actors. Products like energy drinks advertise their B vitamin content but contain stimulants like caffeine and significant amounts of sugar as well which virtually eliminates their clinical utility. Most importantly, IVNT has very low risk to cause harm when taken under the guidance of trained professionals.

Benefits of IVNT

Boosts Immunity

A concentrated blend of vitamins and minerals can boost the body’s immune system. The effects of it are immediate, unlike orally administered supplements or intramuscular injections. Nutrients like vitamin C are a natural immune booster and can be protective against the flu and cold. The IV blend should be tailored to the specific requirement of the patient to ensure best outcomes.

100% Absorption

Absorption of nutrients is difficult for some patients when they take nutrients orally. Digestive problems are extremely common for people eating an American diet and is often the root cause of this issue. With IVNT, however, the process of absorption is bypassed and 100% of the infused nutrients get into the bloodstream. This makes cellular absorption a function of the dose administered rather than the health of the gut. Simply stated, this puts YOU in control of how much nutrient your body gets.


Over time the blood in our body can accumulate a number of harmful toxins. The process of infusing your blood with electrolytes, nutrients, and fluids allows the cleansing to begin. It aids the detoxification process of your blood and makes you feel healthy again. Balanced nutritional status is crucial when weaning people off of narcotics and can make all the difference in people who are struggling with chemical addictions.

Fights Fatigue

Chronic fatigue is generally due to lifestyle choices or disease. Poor nutrition commonly causes vitamin deficiencies, hormonal imbalance, or mineral deficiencies among other things. Unfortunately, these diagnoses are under-recognized by conventional practitioners who are generally more focused on diseases that have pharmaceutical interventions. IVNT is a nutrient-rich recharge for the body and can provide immediate improvement of fatigue no matter what the root cause.

Aids Recovery

Hydration is the key to recovering from cold, flu, and other infectious and inflammatory illnesses. IVNT replaces the lost nutrients in your body it also hydrates you which is a tremendous part of its overall benefit. Even people that feel well get regular IVNT infusions because they quickly realize how much better they feel from proper hydration and nutrient balance. They modify their diet and lifestyle accordingly with the ultimate objective to feel good without having to supplement their health with IVNT, a very laudable goal.

Energy Boost

Many patients have reported an immediate increase in their energy levels after receiving an IV nutrient infusion. This is because of the absorption of essential nutrients directly into the bloodstream. Unlike food or medication, it does not require the digestive process for absorption and works much faster. B vitamins are commonly used as “energy boosters” in the supplement industry.


Intravenous nutrient therapy is a time-tested treatment that repletes vital minerals, essential amino acids, and vitamins in the body. When individualized to your specific requirements it can provide a tremendous number of benefits and is much faster than taking oral supplements which are not easily-absorbed from the gut. The science of IVNT is rock-solid and emerging literature is supplementing the list of clinical indications to include serious conditions like cancer, sepsis, and fibromyalgia. There are few things in modern medicine that are as cost-effective and have the tremendous benefit of IVNT. There are virtually none that have the amazingly sparse profile of side-effects from treatment. Unlike most of the products you’d find in a retail pharmacy, IVNT is a natural treatment option that can not be patented.

Because of its low cost and high clinical efficacy, IVNT is the type of treatment that great medical practitioners crave for use in their patients when indicated.

9 Evidence-based Reasons Why Transcendental Meditation Is Great for You

Stress is something that nearly everyone is struggling with. Too many people complain of being stressed out, be it at work, in relationships, or with their own health issues. Transcendental meditation (TM) has been found to be one of the most effective ways to relieve stress and calm the mind. It has a myriad of benefits, including enhanced clarity of mind, better concentration and improved communication skills. With regular practice, it is believed that the physiology of our body changes and each cell is filled with more energy.  Here are some key benefits of doing TM regularly:

Boosts immunity

Our immune system is directly related to our brain. This means that the brain transmits our thoughts and moods to the immune system. So, the more positive your brain is, the stronger your immunity. This is helpful for patients dealing with major illnesses like cancer, who are struggling with compromised immunity. Regular TM enhances the body’s ability to fight against disease before it can make you sick.

Lowers blood pressure levels

The two most common stress-related diseases gripping our current generations are high blood pressure and diabetes. TM reduces blood pressure and blood sugar levels among many other beneficial effects not-to-mention it also increases the threshold for anxiety attacks. If not treated properly, high BP and sugar levels can lead to major health issues. It is therefore best to make TM a daily habit to help keep your body in its best state of balance through regular practice. The American Heart Association recommends TM as first-line therapy in controlling pre-hypertension and Stage 1 hypertension (pharmaceuticals should be considered for Stage 2). Very few primary care practitioners and cardiologists are aware of these recommendations, (Hypertension, Beyond Medications and Diet: Alternative Approaches to Lowering Blood Pressure, volume 61, number 6).

Increases fertility

Increased stress is known to decrease sperm count and motility. Women who are under intermittent duress are said to produce hormones like cortisol and prolactin, both of which interfere with regular ovulation. Since TM helps alleviate stress, it is beneficial for couples who are looking to conceive.

Fights depression

The incidence of depression is rising higher than ever before American society. Many studies show that TM increases the serotonin levels in the body, which in turn helps to improve mood and behavior. Modern mental health practitioners are using a mindful meditation as treatment for their depressed patients with outstanding results. With the complicated side-effect profiles of conventional pharmaceutical therapy, TM is being recognized as increasingly effective in treating mental illnesses without any side effects. How often can your doctor prescribe a pharmaceutical drug without side effects?

Relieves tension-related aches

TM also helps patients deal with stress-related pain including migraine headaches, ulcers, muscles and joint problems. These conditions can even be cured in many cases by using TM. Emerging research shows that TM improves pain by modulating the parts of the brain that are responsible for pain processing.

Improves sleep patterns

Insomnia has gripped half the population and so many people out there struggle to sleep peacefully. Regular TM helps subside thought waves, which are responsible for sleeplessness. In addition to this, it also helps to relax the body and release tension, thus ensuring a peaceful state of mind in which sleep comes effortlessly.

Helps with inflammation

Stress leads the way to inflammation, a condition associated with heart disease, arthritis, asthma and skin disorders such as psoriasis. Evidence shows that TM can prevent and treat these symptoms by reducing stress. As crazy as it may sound, TM has been shown to reduce inflammation!

Relieves Irritable Bowel Syndrome (IBS)

If patients suffering from irritable bowel syndrome start to practice TM, their symptoms of diarrhea, bloating, and constipation can improve considerably. Studies show that relaxing the body with the help of meditation is an easy, inexpensive way to improve the clinical outcomes and general well-being of patients suffering from IBS.

Enhances focus and concentration

TM sharpens the mind by improving focus and attention. It is particularly beneficial for school and college-going students. Improvement in concentration and focus helps in reducing age-related memory loss, thereby making it important for the older ones of the population too.

Start today!

To experience the benefits of transcendental meditation, training and regular practice is a must. Remember, even a few minutes of deep relaxation daily can work wonders for your overall well-being.  It’s time to ditch the excuses and get meditating for a healthier and happier you!  Visit for more information and to learn about certified training centers near you.

We’re Spilling our Guts on the Leaky Gut Syndrome

by Sara Emslie
Rashida Ghauri, MD, ABIHM
Baber Ghauri, MD, ABIHM

The number of food allergies and sensitivities has been on the rise in recent years. Everywhere products are advertised “Soy Free”, “Nut Free”, “Dairy Free”, “Gluten Free”, and the list goes on and on. While some of these allergies are related to inappropriate immune responses or recognized conditions like Celiac or Crohn’s disease, some have a more under-recognized pathophysiology known as Leaky Gut Syndrome (LGS).

What is Leaky Gut Syndrome?

The human intestineal wall showing the impact of LGS on health.

Leaky Gut Syndrome has to do with the cells in your small intestine. The job of this tissue is to selectively absorb food particles that are of an appropriate size and nutritional value for circulation in your bloodstream. These particles are absorbed through spaces called tight junctions which are lined with immune cells designed to deal with substances that shouldn’t make it into your body. In individuals with LGS, these tight junctions are not as “tight” as they are supposed to be causing larger food particles to sneak through into the bloodstream. While these particles are innocuous enough on their own, they are seen as invaders by your immune system, which will then launch an assault on them. This causes the hallmark inflammation in your tissues causing the wide array of symptoms ranging from headaches and fatigue, to skin rashes, gas, bloating, and nutritional deficiencies.

Pathophysiology of Leaky Gut Syndrome

So now that you know the basics, you should also know that there isn’t one cut and dry explanation for why people get LGS. Research has shown that upregulation of certain genes in the gut can produce proteins that increase the permeability of these cells, causing the gaps in the tight junctions that can allow foreign particles into the bloodstream. This increase in protein production can be caused by a variety of factors, influenced by an individual’s diet, gut microbiome, lifestyle, and family history among others.

Microbial Neighbors

We’re taught from a fairly young age that bacteria are bad. However, bacteria are a necessary part of human (and animal) life. Every surface in our body is covered with different species of commensal bacteria and they can outnumber our cells by about 10 to 1.  All the bacteria of a certain area together are called the microbiome and perhaps one of the most important microbiomes is in our gut. Not only do these microbes help us break down our food, produce necessary vitamins, and prevent other pathogenic bacteria from taking up residence, there is also evidence that they can help turn genes in our body on and off. Some of these genes activate metabolic pathways that can predispose an individual to be obese or healthy weight, diabetic or non-diabetic, and among many other factors, they can also influence whether an individual will develop leaky gut. Since diet, lifestyle, and any antibiotics or medications an individual may be on can greatly influence their gut microbiome populations, you can see how quickly changes to these factors can snowball into more helpful or harmful gut microbes.

I don’t want it- what’s up Doc?

Probably the most important way to prevent leaky gut is through a proper diet. Taking common-sense measures like avoiding processed sugars, dyes, and preservatives and trying to incorporate more fiber, fruits, and vegetables into your diet can help promote the growth of a healthy gut microbiome and keep your tight junctions closed. Avoiding meat that is processed or injected with hormones and antibiotics can also prevent irritation of the lining of the intestine that creates ideal circumstances for LGS to progress. Glutamine has also been shown to help promote good gut health, but always be careful when incorporating new supplements into your diet.  Increasingly, there are options for intravenous (IV) infusion of vitamins, minerals, and other supplements that can help fortify the various microbiomes of your body.

Leaky Gut, Autoimmune Disease, and Common Pain

Leaky Gut can be a major contributing factor in many autoimmune conditions. For individuals who have these conditions and are struggling to keep their symptoms under control using pharmaceuticals, those who are just having gastrointestinal symptoms, or even just those who want to prevent future problems, careful monitoring of diet, and how different food types make your body respond can make a huge difference in managing and even eventually reversing leaky gut. Most people look to corticosteroids to treat and manage autoimmune diseases, but what if we’ve been looking in the wrong place for the perpatrators of the inappropriate immune response all this time? What if instead of coming from the air, or the joints, or the tissues, it is coming from silent invaders through a leaky gut? And what if these disorders could be not only controlled but reversed? While each individual’s case will be different, more and more evidence is beginning to point to leaky gut as a trigger for autoimmune diseases, and just being aware of this fact is key in the prevention and management of these conditions.  Talk to your doctor about LGS.


Leaky Gut Syndrome is an under-recognized condition of the gastrointestinal tract that can cause a wide-range of symptoms including “stomach” pain, discomfort, skin rashes, headache, and even arthritis.  The pathophysiology is very interesting and only now being studied and treated by the conventional medical community.  If you believe you may be suffering from this condition, eliminate your consumption of meat, dairy, gluten, and processed foods as a trial and/or check in with your doctor to be tested.  The good news is that no one has to suffer from Leaky Gut Syndrome as it can be cured with proper nutrition.



  1. Drake, Daniela. “New Research Shows Poorly Understood “Leaky Gut Syndrome” Is Real, May Be the Cause of Several Diseases.” The Daily Beast. Newsweek/Daily Beast, 27 Mar. 2014. Web.
  2. Elkaim, Yuri. “Leaky Gut: What It Is and How to Heal It.” US News. U.S.News & World Report, 6 Mar. 2014. Web.
  3. Galland, Leo. “Leaky Gut Syndromes: Breaking the Vicious Cycle.” Foundation for Integrated Medicine. Foundation for Integrated Medicine, n.d. Web.
  4. Michielan, Andrea, and Renata D’Incà. “Intestinal Permeability in Inflammatory Bowel Disease: Pathogenesis, Clinical Evaluation, and Therapy of Leaky Gut.” Mediators of Inflammation. Hindawi Publishing Corporation, 25 Oct. 2015. Web.
  5. Mullin, Gerry. “Glutamine Helps You Lose Weight.” The Food MD. Dr. Gerry Mullin, 27 May 2015. Web.
  6. Reasoner, Jordan. “Leaky Gut Syndrome in Plain English – and How to Fix It.”SCD Lifestyle RSS. SCD Lifestyle, 11 May 2016. Web.

Don’t End Up as NASHty as I Was…

Baber Ghauri, MD

Don’t Tread on Me

American FlagI am an American.  I believe in democracy and freedom of speech and choice.  Like any American, I vote with my dollar and take advantage of all the liberties that having some dollars affords me.  I started medical school in 1997, giving me almost 20 years in the noble field of health care- at least 12+ as a board-certified attending physician.  I also feel privileged to have had the opportunity to be recognized for many other honors and appointments, both clinically and otherwise.  My strong Punjabi heritage makes me a Foodie- like Americans, Punjabi’s can eat!  With the strong exception of pork, the Pakistani diet is pretty much meat, meat, and meat- sound familiar?  If you’d rather, stop reading right here, my Pakistani-American heritage is the double whammy that forms the basis of what I’m about to tell you.

I write this blog post today because I know I have friends, patients, and family members that are in the same boat.  Those of you that know me know that, like so many other physicians, my wife (also a board-certified physician) and I recently underwent a bit of a transformation, I’m talking in excess of the clinical transformation that everyone in health care is going through.  The additional growth we’ve experienced is the underlying reason for the inefficiency and poor performance we are trying to correct in health care.  It is undermining our entire health system, and it’s my obligation and professional duty to share my experience.  Going through this has made me a better physician, a better father, a better friend, and a better member of our great society.  Maybe it’s a reverse mid-life crisis, either way; it started about seven years ago with the result of a routine blood test.

I Was Fine!

I had a very mild transaminitis, which means my liver chemistry was a little off- barely a smidgen above the upper limit of normal.  I felt fine.  I played basketball and tennis regularly and arguably in the best form of my athletic career.  I was 6′ 1″ and weighed about 170ish lbs.  This translates into a body mass index (BMI) of about 23, which is well within a normal, healthy range.  Throughout my life, I’ve always been the skinny, lanky guy that could use a few extra pounds.  Having never been one that likes to nap during the day, I noticed here and there that I would feel drained and would often fall asleep right before dinner time.  Thinking back, I recalled that my father also often fell asleep when he came home from work, so I figured this was “normal.”  I saw my outstanding primary care doctor- he was mildly concerned about my findings and appropriately wanted me to get a liver ultrasound to see what was going on.  But I never did.  I was fine!!  I decided I would recheck in 3 months- though not exactly supported by the evidence, and this was not entirely unreasonable for a patient that wanted to take a conservative approach, or at least that’s what I convinced myself.
ABIMThe diagnosis was already clear to me- lab error.  After all, I had nothing!  I was fine!!  No complaints!  I was wayyyyy too busy to worry about it.  Guess what else…  I never even got tested again- I was soooo sure.  Hey, I am certified by the American Board of Internal Medicine and licensed by the State of Pennsylvania to know what’s up!!  Who knows better than me- no one!!  Time went on, I changed nothing, and a couple of years later the drained feeling became more frequent (by this time my weight jumped up to near 190 lbs), but I was still performing at a high level and doing the things that I needed to do- I continued to sweep it under the rug.

Wake Up Call

It was my Integrative Medicine training that caused me to reflect on this experience, and after I sustained a moderate injury to my knee (in part due to the additional weight), I finally realized that I was in denial.  The results were suggestive of either NASH (non-alcoholic steatohepatitis) or NAFL (non-alcoholic fatty liver)*- both fancy words for liver inflammation.  It was mild, but I was genuinely astonished- it was tough for me to accept and maybe that’s why I never followed through with the definitive ultrasound that would have confirmed it in the first place.  The liver has a very high tolerance for insult, but once it’s mad, can cause serious misery.  Mine was JUST beginning to get annoyed with the drained feelings I was having.
Even after I finally came to grips with the diagnosis, it took me another 1-2 years to get to my current station- as of mid-2016, I’ve:
  1. Basically given up soda and sugary drinks, especially those with high-fructose corn syrup.
  2. Reduced my meat consumption to very little red meat
  3. Pretty much eliminated processed meat (the World Health Organization has classified all processed meats as class 1 carcinogens- yes this means they can cause cancer)

    Processed meat is a Class 1 carcinogen
  4. All but eliminated oxidized cholesterol consumption (fast food or foods cooked at high temperatures)
  5. Memorized the Bristol stool scale and try to keep track (the disgusting link, what do you want me to do?  I’m a doctor!  The funny thing is that my 8-year old knows it better than I do!)
  6. Increased fish and seafood intake (wild caught, not farm-raised)
  7. Essentially cut out dairy, but was never really a big dairy person in the first place
  8. Tremendously increased my fruit, nut, legume, and vegetable consumption (which I always loved anyway)
  9. Basically stopped using my microwave (microwaves can wreak havoc on the nutritional value of good food)
  10. Focused heavily on staying hydrated
  11. Perhaps most importantly, I tremendously reduced my intake of sugary foods (I actually read labels now)
Having just returned 12 lbs heavier from a 2-week long family road trip, I need to reiterate that I am FAR from perfect!!  This was an incredibly fun time eating primarily at restaurants but also making many trips to the markets to maintain that fruit and fiber intake.  If not for this, that 12 lbs could easily have been 18 or 20!  Even still, just one day afterward, I dropped 2 lbs and anticipate to shed at least another pound of water weight from all that salty restaurant food.  And I have no doubt that the remaining weight will also come off now that I’m back to my usual routine that is mostly based on whole foods and home cooking.  Even still, given the decreasing nutritional value of food, it is becoming even harder to consume the right amount of dietary nutrients, but I digress…
The best part of all this is that I really do like the way I eat now as compared with prior; therefore, I insist that I am NOT on a diet.  I still eat “bad” things like cookies, cakes, iced tea, hot dogs, and many, many others- BUT at least now I KNOW what these things are doing to me.  There’s a difference.  The brain is extremely powerful, and I believe that knowing allows the body to better combat the effects of these harmful foods.  For example, I recently noticed that I tend to crave more green leafy vegetables when I eat, let’s say a cheesesteak (see- I’m far from perfect).  This is probably because my BRAIN knows the fiber causes less absorption of the oxidized cholesterol and carbohydrates.  In other words, this was something I feel I did subconsciously and wasn’t “on purpose” per se- it was something I realized after the fact.  But now it is more purposeful.

Exercise? Not so much…

Now for the controversial topic- EXERCISE.  I don’t do it…  well, let me clarify, I exercise like crazy, but it’s not “going running” and “going to the gym” exercise, but more like playing with my kids, playing basketball, other cardiovascular activities, and doing my own home improvement projects type of exercise.  In other words, I don’t say I exercise, I say I’ve increased my activity- tomato/tomahto to some, but important for me- because I have never liked to “exercise”.  For those who DO like to exercise, they should exercise!!  They should just know there is increasing evidence that intense exercise more than 3-4 days a week (especially with no recovery days) increases MORTALITY!!  Yes, this means they die sooner than those who don’t!!  But I digress again…  It’s my opinion that exercise itself only has a mild effect on body fat and weight loss- I believe that when you’re spending 1-2 hours a day exercising, that Big Mac just doesn’t taste the same and you think twice about the next one.  It’s my opinion that every pound of fat lost or transitioned to muscle growth is 80% due to diet and only 20% due to exercise.  Here’s some evidence on diet vs exercise in weight loss.

Fast forward to 2016 (before my vacation), I was back to my 172 lbs, and although my weight has redistributed a bit, there is no question I have a bit more truncal obesity than I would like- I’m developing Metabolic Syndrome X which is a precursor to type 2 diabetes mellitus.  My Dad has been on years and years of drug therapy for type 2 DM, and until recently, I was taught that it’s primarily genetic and there was little to no chance that I would be able to avoid it- I thought it was inevitable for me…  But no longer!  Not only can type 2 DM be prevented, but type 2 DM can even be reversed if you do get it!!!  But why didn’t I know this before?  Why are we NOT teaching this to our medical students?  Ok, maybe I’m just out of touch- but why do almost none of my colleagues know what it is?  Why??  Could it be because frosted Lucky Charms are NOT “a part of a nutritious breakfast”?  They do magically create a delicious 40%+ profit margin- but I digress again.

Knowledge is Power

I DON’T HAVE TO BE DIABETIC- I have a choice!!  What a great country!  It is this hope that has driven me to do better for myself.  I share my story with you today because I thought everything was fine- it wasn’t.  I thought grocery stores were there to provide food, not make as much profit as they possibly could.  I thought the nutritional powers that be were keeping an eye on the American diet and magically working behind the scenes so that I could not possibly buy food that was bad for me!  I was wrong.
If I hadn’t come to these realizations, I would probably be diabetic by now or worse.  I would be at high risk for cryptogenic cirrhosis (liver failure) if I really had NASH*.  Those that know me well know that this experience has been profound for me- I think it has saved my life.  I know now that it is NOT EXPECTED to develop high blood pressure, coronary artery disease does not need to be a normal thing that happens to everyone, dementia is not a “normal part of aging”- all of these things have reasons- some we know already, but many we do not.  Most significantly, it is NOT NORMAL to be on prescription drugs to counteract the effects of these diseases for the rest of your life.  Like any of my colleagues, for at least one decade I have prescribed a countless number of these drugs and told countless patients and family members that they will need to be on them for the remainder of their life.  With the help of our growing medical community of integrative practitioners, we need to now work on safely getting people OFF their chronic medications and shifting them to a treatment plan that is rooted in non-prescription interventions- we can’t afford them!  IT IS POSSIBLE!!!  I didn’t know it was before, but I feel blessed to have learned many of these strategies.

Food is Medicine

Pharmaceuticals will always be necessary for patients that are the sickest of the sick as well as for infections, symptom control, and secondary disease prevention.  But do we need them to poop?  Do we really want to believe that we should eat whatever we want and have to rely on pills to eliminate it from our body?  Who do you think benefits from this idea?

Drugs will have a place for people that can’t or otherwise don’t want to recognize that FOOD IS MEDICINE and that you can’t exercise off the detrimental effects of Kentucky Fried Chicken, you have not to eat it in the first place…  These poor patients are doomed to a lifetime of prescription medications and doctor visits- just like many of my now deceased patients and family members- even though I continue to have bad eating habits, I feel fortunate and even empowered that I now have the choice to remove this from my personal destiny.  But I also feel concerned that it took me almost ten years to get to this point.  As a physician, shouldn’t it have been much faster?  In many ways, I feel my original training made it HARDER for me to accept these realizations.  Had it not been for my integrative medicine training, there’s a near 100% chance that you would not be reading this right now.

I’ve learned that my Pakistani-American approach to eating IS the root cause of my health issues.  There’s a reason that immigrants from China, Africa, and Sweden die from the same coronary artery disease that kills every other American in our country- my friends, I’m extremely sorry to tell you it is our food choices that are making us sick.  I wish it wasn’t, but it is…  I’m not talking about the hamburgers and hot dogs, and I’m talking about everything!!  Even the dairy, the GMO vegetables, the concentrated animal feeding operation (CAFO) meat, and the “healthy” fast food!  Please prove me wrong if you think otherwise!!  I beseech you to convince me, and I love KFC!!  But until then, I need to do my best to set an example for my children, family members, patients, and all others around me- it has not been easy, but it has at times been quite fun.  I’m on a mission, and the good news is that I’m not alone…

It is reassuring that some of the smartest people I know are choosing not to look the other way and are independently coming to the same realizations.  The challenge is bringing this knowledge into today’s practice, which is becoming increasingly standardized.  This means we doctors need to understand the data and stop following the status quo if it doesn’t make sense- even if it’s a protocol.  With the current fiduciary position of our health system, reform, and adoption of the BEST possible means to increase the quality and reduce the cost of healthcare is inevitable.  Can the care of our sickest patients be protocolized?  I happen to believe some of it can, but we need to THINK creatively about each patient’s care BEFORE we institute protocols.  It turns out the sickest patients often require an individualized care plan.  This is the basic philosophy of Integrative Medicine- consider all evidence-based interventions, not just the ones that are traded during business hours on Wall Street.  The stakes are so high for pharmaceuticals now that increasingly we see trusted authorities looking the other way when it comes to sound process and logical reasoning to get the desired outcome, aka fraud.  Forget the human element, just thinking as an economist might, our health system has declared that we can’t afford to make these mistakes anymore- we just don’t have the money to pay for them.  But I digress again again again.


I have been extremely naive about the food that I’ve been consuming throughout my life.  There is increasing evidence that food that is processed or high in animal fat can be deadly to the human body- duh?!?!  Even being in relatively great shape, I probably started to develop a potentially very serious condition of my liver that can eventually lead to diabetes and serious health issues.  It’s my opinion that not only my patients but also a large percentage of my friends and family are also at extremely high risk to have NAFLD.  I share this personal message with you today because I’m concerned.  I’m concerned about how this happened to me so insidiously.  I also feel it is my duty and responsibility as a physician and a member of our society to share the knowledge that can benefit others.  If you have a family history of diabetes, have transaminitis, or are starting to have truncal obesity- see your doctor NOW.  Most of us doctors are not well-trained to discuss how your nutrition can very often reverse your illness- that’s OK, MAKE THEM learn or seek assistance!!  Finally, we all need to rethink our food choices- vote with your dollar, stop buying foods that have ingredients that you cannot pronounce and buy organic whole foods that are locally sourced.

More to come, this is important stuff- thank you for reading my story, your comments (yay or nay) are welcome…

*NAFLD stands for non-alcoholic fatty liver disease which is subdivided into NASH and NAFL.  As much as I would LOVE to talk about the pathophysiology of all the diseases mentioned in this post, others have already done a much better job than I could, and I encourage you to reference your favorite medical knowledgebase for more information.

The Truth about them French Fried’ Potaters?

Sarah Emslie
Rashida Ghauri, MD, ABIHM
Baber Ghauri, MD, ABIHM

How Healthy are Potatoes?

Russet Potatoes

Potatoes are the most commonly eaten vegetable in America with the average American eating over 50 lbs a year! We use them in hundreds of dishes and prepare them in dozens of different ways, from chips and fries to baked, mashed, roasted, and the list goes on and on. As a result, the potato industry is a multi-billion dollar business, with the value of potato crops grown in the US valued at around $3.73 billion dollars in 2013 alone. As with any other industry this results in a push to produce more and bigger potatoes, which as discussed in our Nutritional Inflation post, often leads to potatoes that have less nutritional value. Although inexpensive, commonly eaten, and with wide variety of recipes, potatoes contain much less nutritional value than many other vegetables in your produce isle, and even less than their ancient ancestors. We’ll tell you how to squeeze the most value out of your favorite spuds!!

A Brief History of Potatoes

The Incas and other native tribes have grown potatoes in South America for thousands of years. They served a wide variety of uses, ranging from healing broken bones to measures of time. Another wild ancestor of potatoes in North America known as an apio contained high levels of cancer fighting compounds and was used as a paste to treat skin tumors by the Sioux. The potatoes that were discovered by the Spanish explorers and were brought back to Europe however did not retain many of these medicinal uses and quickly became one of the most important staple crops in the Old World, so much so that countries like Ireland became primarily dependent on them for food. Heck, we’ve even seen potatoes powering small lights at the local science fair- potatoes can do almost anything!!

Pot-uh-oh: Glycemic Index

Nowadays potatoes are commonly associated with the starch family of foods than as a vegetable, partially because we have bred them for their starch. Compared to their ancestors, which were much higher in protein and cancer fighting compounds, modern varieties of potato can contain over 28 times less phytonutrients. In addition, starchy foods like potatoes are rapidly becoming a contributing factor in the exponentially rising incidence of Type II diabetes. This trend has to do with how quickly a food releases sugar into the blood stream, also known as the glycemic index.

Some foods release small amounts of sugar over a longer period of time, these are low-glycemic index foods. These foods more closely resemble the diet that our ancestors ate, and the diet that our bodies have evolved to handle. With the increases in sugar and starch content in modern foods, and larger amounts of processing that go into creating pre-made food products, a large majority of foods in the typical American diet are high-glycemic index foods. The largest common contributor to high glycemic index foods is the now infamous high fructose corn syrup (HCFS). The sugars in these foods are released very quickly in a shorter amount of time into the bloodstream. Because of this overload of sugar, the body (particularly the pancreas) has to quickly produce larger amounts of insulin to deal with it and the brain has a very hard time determining how to counteract the effects of HFCS. If this cycle of massive dumps of sugar into the bloodstream triggering a corresponding response of insulin release can eventually desensitize muscle and fat cells against insulin, putting even more strain on the pancreas to produce yet more insulin. This quickly turns into a vicious cycle that is the pathogenesis of Type II diabetes. This wouldn’t be so bad if insulin was not an anabolic hormone that in excess will lead to deposition of fat into your body starting with the midsection (trunk) and rapidly spreading throughout.

High glycemic index foods raise blood sugar much more than low glycemic index foods. This requires the pancreas to work harder to produce enough insulin to counteract the effects of these foods.

Fixing the Phytonutrient Problem

There are ways to combat the loss of phytonutrients and the high-glycemic nature of potatoes.

Bring Down the Index!

Not all potatoes have high glycemic index, but for those that do, with a little planning, you can take matters into your own hands and reduce your intake of high-glycemic potatoes. The smaller potatoes in grocery stores with smoother skin, which are often billed as boiling potatoes or new potatoes are actually have low-glycemic index because of their immature composition makes the sugars less available to those that eat them. These potatoes are harvested earlier in the season and have a blunted rise in blood sugar than their larger more mature counterparts, which are often advertised as baking potatoes.
But what if you or your loved ones are really craving baked potatoes, but still want to avoid the blood sugar spike that comes with them? This is where the planning comes in. By cooking the potatoes a day ahead of time and chilling them for a day, the blood sugar response to the potatoes can be decreased by up to 25%. The heating of the potatoes followed by chilling modifies the sugars in the potato into a form that is released more slowly into your bloodstream, turning it into a food that your body and pancreas are much more equipped to handle and lowering your risk for diabetes and cardiovascular disease for the long-term.

Go Purple

Purple Potatoes

You may have noticed some strange looking purple potatoes in the corner of the potato display in your local supermarket, maybe you even tried them one time as a novelty. As it turns out, despite their strange appearance and compared to their more conventional brown, red, and white cousins, these colored tubers contain 28 times more phytonutrients than our usual Russet potatoes, and an incredible 166 times more phytonutrients than some varieties of white potato! This is not a small number by any means, so while purple mashed potatoes or purple hash browns would certainly take some getting used to, they are more than worth their weight nutritionally. 

NOTE: Your smaller eaters may require a special sales pitch- it can be done…

Choose Brightly and Cook Wisely

Another trick, which can be applied equally to all varieties of potatoes, is choosing the brightest colors possible and eating the skins of the potatoes. Using both of these parameters to buy and eat your potatoes will ensure the greatest phytonutrient content possible, and preparing or eating them with a healthy fat like olive oil will make these nutrients more accessible to your body.

Never GMO!

As potatoes are stem tubers that come out of the ground, they are very susceptible to carry pesticides and other chemicals that can concentrate in the soil. Fortunately, the cost of organic potatoes is not that much more than their mutated friends due to their ubiquity.


While potatoes can only dream to be as nutritious as vegetables like kale or brussel sprouts, their low cost and versatility will keep them as a superstar among Americans. Luckily, you can take some simple steps at the grocery store and in their preparation at home to enhance their nutritional value and lower any long-term risks associated with their high glycemic index. Following these simple guidelines will help you and your loved ones get more nutritional value out of your favorite foods!


  1. Allan, Barbara J. “What Is the Glycemic Index? – Nutrition to You.” Nutrition to You. Nutrition to You, 08 Apr. 2014. Web. 10 Aug. 2016.
  2. Bosse, Alena, and Michael Boland. “Potato Profile.” Agricultural Marketing Resource Center. USDA Rural Development, Apr. 2014. Web. 10 Aug. 2016.
  3. Khazan, Olga. “The Most-Eaten Vegetable in the U.S. Is the Potato.” The Atlantic. Atlantic Media Company, 11 June 2014. Web. 10 Aug. 2016.
  4. “Potatoes.” Washington State Potatoes. Washington State Potato Commission, n.d. Web. 10 Aug. 2016.
  5. Robinson, Jo. Eating on the Wild Side: The Missing Link to Optimum Health. New York: Little Brown, 2013. Print.

Nutritional Inflation?!?! Who’d a Thunk it?

Rashida Ghauri, MD, ABIHM
Sarah Emslie
Baber Ghauri, MD, FHM, FACP, ABIHM


We all understand that the value of the dollar is based on the relationship between the number of actual dollars in circulation and the number of precious resources we have in our federal reserves. When there are too many dollars floating around, economists call it inflation and suddenly your dollar is worth less today than yesterday. There is clear evidence that a similar thing is also happening with our FOOD supply!! Food today does not nearly have the same value as it did as early as twenty years ago!! We’re not talking about Twinkies here; we’re talking about apples, carrots, and other whole foods. As an example of this, most obese people are nutritionally deficient, causing them to seek more nutritional value through more eating. Depending on the sugar/fat content of what they eat, they are usually entering the vicious cycle that leads to metabolic syndrome X, diabetes, and serious heart disease.
Nutritional inflation is something that most of us have never heard of and the purpose of this post is to help us understand the lethality of this phenomenon. There are several factors contributing to nutritional inflation:
  1. Selective breeding
  2. Crop management
  3. Modern farming methods
  4. Supply-chain management

Selective Breeding

One of the most important and furthest reaching factors in the loss of nutritional value of fruits and vegetables over the years is the selective breeding that humans have performed on plants. Tracing different crops back through history to their wild ancestors reveals that farmers always chose the sweetest and best tasting varieties to begin planting on farms, understandable when nutrition was not as understood as it is now. Studies of the nutritional content of plants now show that the most bitter and sour varieties have the most significant nutritional content in the form of compounds called phytonutrients. These compounds have been shown to fight cancer, cardiovascular diseases, and many other modern scourges. However, since our brains are wired to want sweeter, starchier food, we’ve often bred these compounds out of our crops. For example, Native Americans gathered wild dandelions in abundance in the springtime.  These plants have seven times more phytonutrients than our modern spinach. Their bitter taste made them not widely consumed and have never truly been domesticated in the way that other crops have because of it. Despite the low demand, it makes sense that they sell at premium cost at most grocery stores underlining the idea that the market cost of most food is directly proportional to its nutritional value.

Crop Management

A more recent culprit of nutrient loss can be found in the management and development of new crops. With the advent of refrigeration, crops could suddenly be transported across the country and still arrive fresh for consumption.  In addition, new farming equipment allowed for mega-farming producing never-before-seen yields. This change in the way that farming was done led to a push for higher yield crops, whether through selective breeding of the plants themselves, or the use of fertilizers and pesticides. These higher yielding crops have been consistently associated in studies with a downward trend in nutrient levels. In a study done in 1979 (Hughes et al.), raspberry plants were grown in soil that naturally contained phosphorus. One group was given no additional phosphorus-based fertilizer, and the other two groups were given increasing amounts of 22 ppm and 44 ppm. Although the additional fertilizer created significant increases in the size of the plants themselves, it also caused a drop in almost every mineral that was measured in the plant, with the one exception of phosphorus. The fertilizer created more of the plant itself, but it was less

Figure 1. Dilution effects of phosphorus fertilization in red raspberry plants; 1, 22, and 44 ppm added to soil containing 12 ppm (Hughes et al., 1979; dry weight basis). The relative plant dry weight was respectively, 1:1.4:2.2.

Modern farming methods

It isn’t just what humans are putting into the soil that’s detrimental to the nutrition of our food; it’s also what’s being taken out. Modern farming methods are not kind to the soil, farmers often plant the same crop in the same field year after year, stripping the soil of its nutrients and forcing the addition of more chemical fertilizers in future years. Rotating different crops through different fields, or allowing fields to lay fallow for a year or two in between plantings gives the soil time to recuperate its lost nutrients. Restructuring the way that modern agriculture is practiced, and employing more organic growing methods may be one of the keys to recapturing some of the lost nutrients in plants.

Supply-chain management

What happens to crops after they’re harvested is also essential. Before refrigeration was possible, crops were picked at the peak of ripeness and delivered straight to their destination, and they would be on the tables of the people who purchased or picked them within a few days at the most. Sadly except for our local farmer’s markets (and those who have their gardens at home), this is not the case anymore. Food is picked weeks before it is ripe so that it will not spoil in transport, and is often left to languish in holding warehouses for yet more weeks where it is force ripened with ethylene gas before it ever sees the light of a grocery store display. So while the tomatoes you buy at the store may look perfect and red, being taken off of the vine and out of the sun while unripe, dramatically reduces their nutritional value.


So with all of these factors out of the general consumer’s control, this article may seem to paint a bleak picture of nutrition in modern times. However, it’s important to remember that there are things that we can do to ensure that we get the most nutrition possible out of our food.
  1. Cutting out as much processed food as possible from one’s diet is a great place to start.  Watch this How It’s Made classic on the 21+ steps it takes to produce household sugar:
  2. Shopping organic or at farmer’s markets when possible is another quick way to get more nutrition in your food. Though not possible for everyone, even the most antiquated grocers understand the value of selling organic and whole foods.
  3. Picking fruits and vegetables from the store with the darkest colors is a great way to ensure greater phytonutrient content even if they aren’t grown organically.
  4. For those who have space, growing your own vegetables in the backyard or pots is the best way to ensure the greatest nutritional content in your fruits and vegetables. You, the farmer, have complete control over the variety, harvest time, fertilizer, and pesticide use, all factors that have a considerable influence on the nutritional content of your harvest!
  5. Ask your grocer!  Even if they don’t know the answer this time, chances are they will the next time.  The more we share this knowledge, the better we’ll eat!!

With the proper knowledge, you can make better choices about your food and help improve the long-term health and wellness of yourself and your loved ones.  The most important thing to remember from this post is that the COST of food is usually directly proportional to its nutritional value.

Want to learn more?  Here is a short video about the nutritional value of many commonly sold foods by the wonderful Dr. Michael Greger, MD,


  1. Davis, Donald R. “Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence?” HortScience. American Society for Horticultural Science, Feb. 2009. Web. 2 Aug. 2016.
  2. Herro, Alana. “Crop Yields Expand But Nutrition Is Left Behind.” World Watch. Eye on Earth, n.d. Web. 2 Aug. 2016.
  3. “Leading Causes of Death.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 27 Apr. 2016. Web. 02 Aug. 2016.
  4. Ray, C. Claiborne. “A Decline in the Nutritional Value of Crops.” The New York Times. The New York Times, 14 Sept. 2015. Web. 02 Aug. 2016.
  5. Robinson, Jo. “Breeding the Nutrition Out of Our Food.” The New York Times. The New York Times, 25 May 2013. Web. 02 Aug. 2016.
  6. Scheer, Roddy, and Doug Moss. “Dirt Poor: Have Fruits and Vegetables Become Less Nutritious?” Scientific American. EarthTalk, 27 Apr. 2011. Web. 02 Aug. 2016.