Dear Dr. Whimsy,

Hello Dr. Whimsy, I’ve been suffering with chronic daily migraines for the last 8 months. I’ve had every diagnostic test possible and have seen numerous doctors and was hospitalized as well. I’m currently on a gluten free diet and I limit my dairy intake. I was also diagnosed with endometriosis and had laparoscopic surgery last month. What other suggestions do you have for me to improve my quality of life? And help me get better?

Thank you,  

Hello, and thank you for taking the time to write me. Migraines can be one of the most debilitating conditions a person can suffer from. In the case of classic migraine the suffer may experience pain, nausea and photophobia (sensitivity to light). They may even experience flashing lights or stars and a sensation of floating and dizzyness.

In addition to lab work and imaging to rule out a possible lesion, your doctor may also want to run a comprehensive hormone panel; as some migraines have been linked to hormone fluctuations. You may also be experiencing food sensitivity, so it might be a good idea to make an appointment with a naturopath and run what is known as a “Comprehensive GI Health Panel”. While the test can be expensive, it can tell you what foods you may be sensitive to and what foods you should avoid.

Migraines are also known as “vascular headaches” and have shown improvement when people were prescribed a class of medications known as “Selective Serotonin Reuptake Inhibators” or (SSRI’s).” In this population, taking 5-HTP, a precursor to serotonin, along with a B6 complex and magnesium (available in either pill form or powder) seems to help. I especially like the product Calm by Natural Vitality. And my favorite brand of 5-HTP is produced by the professional line Thorne Research, We currently offer both products at Erewhon. For herbal support you may want to consider herbal formulas that contain Butterbur (Petasitidis hybridus). Butterbur is an herb that has been used by herbalist as a traditional remedy for migraines.

Furthermore, some people have experienced improvement after seeing a chiropractor and discovered that they had an undiagnosed subluxation (misalignment of the spine) and that their health was improved after receiving an adjustment. This group of migraine suffers also seems to improve with gentle stretching exercises like Hatha yoga.

And finally, some migraine suffers improve simply by remaining hydrated and adding electrolytes to their water and including coconut water in their diet for additional support.

I hope I helped give you a few suggestions to think about and wish you well on your journey to good health.

Sincerely,

Dr. Whimsy

All written contents are copyright 2013 by Dr. Whimsy Anderson, ND. No reuse or republication without permission. Please note that the information provided on this site is intended for informational purposes only. Nothing contained herein is intended to treat, diagnose, prevent, or cure any illness or medical condition. Consult a doctor before beginning any diet or exercise regimen or before taking vitamins or supplements. Statements on this site have not been evaluated by the Food and Drug Administration.

If you know me, you know I’m all about probiotic foods.  In my book, they are as healthy as it gets!

Promise me something: you won’t close out of this article just because I’m about to talk about cleansing. I promise you, this is a torture-free zone. I know cleansing has a scary connotation, but lose that vision of starvation by liquids and just give me a chance to change your mind.

Make a quick and easy Gluten-free gravy

Prep Time: 5 minutes

4 cups fresh organic cranberries

Place all ingredients into a medium-sized pot and bring to a boil, then reduce heat to a simmer. Cook for about 10 minutes while using a large spoon to mash the berries as they cook. The sauce will begin to thicken as the berries cook.

Remove from heat after the sauce is thickened and the berries are mashed. Pour into a serving bowl or store for future use.

Come meet our naturopathic doctor, Whimsy Anderson, N.D. Dr. Whimsy recently joined the Erewhon team and is available to speak with customers in-store, Sunday – Thursday 11:00 am to 7:00 pm. Come visit us, have a free consultation with the doctor and be on your way to wellness.

One of Dr. Whimsy’s key principles is: LET NATURE HEAL

She says, “Our bodies have an innate ability to heal. By removing the blocks to this natural process, such as a poor diet and unhealthy lifestyle, you quickly put yourself on the path to being well.”

If you have a question for Dr. Whimsy, you can email her at drwhimsy@erewhonmarket.com. She will be answering questions via this blog.

Prep Time: 5 minutes

4 cups fresh organic cranberries

Place all ingredients into a medium-sized pot and bring to a boil, then reduce heat to a simmer. Cook for about 10 minutes while using a large spoon to mash the berries as they cook. The sauce will begin to thicken as the berries cook.

Remove from heat after the sauce is thickened and the berries are mashed. Pour into a serving bowl or store for future use.

Our bodies detox on a regular basis.  This is a normal bodily function required to maintain good health. Even when leading a clean life, chemicals are so much a part of our life these days, that we rarely give them a second thought.  We eat chemicals in the form of pesticides, herbicides, fungicides and apply them on to our skin, hair, teeth and nails.

Cabbage is known as a cancer fighting vegetable and more than 475 studies have examined the role of this cruciferous vegetable in cancer prevention. Cabbage nutritional values come from its antioxidant richness, anti-inflammatory richness, and richness in glucosinolates.

A simple cabbage slaw can help you detox the body, block estrogen and flush the fat. Coleslaw with Turmeric Dressing is a double threat as the active component in turmeric is curcumin, which is another added layer of protection to prevent and beat cancer, boost immune system, reduce inflammation.

Sweet Sesame-Lime Cabbage Salad
serves 2-4

Ingredients:
For the salad:
12 oz. shredded cabbage
1 cup shredded carrots
1/4 red onion, thinly sliced
2 tablespoons fresh chives, chopped
large handful of fresh cilantro, chopped

For the dressing:
1/4 cup fresh lime juice
2 tablespoons diced shallot
2 tablespoons raw honey, or to taste
1 teaspoon raw apple cider vinegar
1/4 teaspoon ground turmeric
1/4 teaspoon sea salt
1/2 teaspoon of toasted sesame oil, or to taste

Directions:
Combine all of the dressing ingredients into a high-speed blender and blend until completely smooth. Adjust flavors to taste. (I only used 1/2 teaspoon sesame oil in my dressing, but feel free to increase the amount for a stronger sesame flavor. A little goes a long way!)

Combine the salad ingredients in a large bowl, and toss well with the prepared dressing. Allow to marinate for at least 30 minutes in the fridge before serving.

Leftovers can be stored in the fridge for up to 4 days.

Before the days of modern medicine, doctors would prescribe water fasting for a variety of ailments, ranging from mild to severe. So, what’s the modern day solution to detoxifying our bodies from an increasingly toxic world, while still having the energy to fulfill our daily responsibilities?   Enter the juice fast! Erewhon’s 4-Day Juice Detox Package is a great introduction to juice fasting. They spare you the hassle of peeling, chopping and clean-up, so all you have to do is drink up!

To learn more about how and when to use juicing, click https://20fourcarrots.wordpress.com/.

While fiber is an important part of a regular diet, it has no place in a juice detox plan. With a large majority of Americans suffering from digestive issues, juicing is a great way to bypass the digestive process by “pouring” nutrients directly into your bloodstream.  Giving your digestive system a rest will also redirect your body’s limited resources towards healing and repairing areas that previously may not have been receiving the attention they required.

Vegetables and low-sugar fruits are chock full of important nutrients.  Since many of us prefer not to have to eat 1-2lb. of raw vegetables per day, juicing can really come in handy.  How easy is it to get a full day’s servings of fruits and vegetables from a glass of juice?  Very!  Does this mean we shouldn’t eat plants with the fiber intact?  No!  Fiber IS important in keeping our arteries clean and for regularity, BUT it can also flush away important nutrients we want to hang onto!

When juicing outside of a detox plan, it is best to enjoy your juice on an empty stomach.  This means no solid food two hours before or after.

Calorie restriction has been linked to longevity

Researchers believe that a calorie restricted diet can increase a person’s quantity and quality of life.   Since most of us like to eat whenever and wherever we like, a twice yearly extended juice cleanse can put a nice dent in the number of calories we consume over a year. Alternatively, you may choose to substitute a fresh pressed juice for one of your daily meals. Yet another option is to have a once-per-week juice day. To keep sugar intake at a minimum, try limiting your intake of fruit juices, and reserve your sweeter juices for the daytime when you are at your most active.  It is important to note that detoxification does not begin until day 3 or 4, when your body runs out of the leftover fuel from the foods you’ve consumed.

Elimination diet to uncover food allergies

In general, it is a good idea to ease your way into any fast by slowly eliminating animal foods, grains, and dairy over a period of about ten days.  The last two days should include only raw vegetables and low sugar fruits, after which you are ready to transition to juice-only.   When you’ve completed a juice fast, you may then reintroduce these foods one at a time to help determine which items you tolerate well and which ones you may want to omit from your diet altogether.

Order your Four Day Cleanse at: http://www.erewhonmarket.com/express/juice-home/

Xanthigen TM, a proprietary blend of brown seaweed extract and pomegranate seed oil (PSO) has been shown to effectively promote weight loss, while inhibiting many of the undesirable side effects that come along with it. ≥2.4mg of fucoxanthin, a carotenoid from brown seaweed is thought to aid weight loss by boosting the body’s resting energy expenditure, and reducing its tendency to create new fat cells. Specifically, it suppresses the production of white fat cells that are known to promote belly fat. 200mg+ of PSO further enhances this effect. Fucoxanthin’s unique omega-3 makeup packs an extra punch by decreasing inflammatory processes linked to Type II diabetes, high blood pressure, heart disease, , non alcohol related fatty liver disease, and high cholesterol.

And if that’s not enough …. the carotenoids in Xanthigen have other beneficial health effects including immune modulating properties, anti-carcinogenic activity, and pro-vitamin A activity.

You can feel good about taking Xanthigen, too. It’s both vegan, AND sustainable. Fucoxanthin is one of the most abundant sources of carotenoids found in nature!

Written by L.A.-based nutritionist, Vivian Kanchian
Contributing writer for theglife.org
20fourcarrots.wordpress.com/
https://twitter.com/VivianKanchian

Spring means longer days and more time spent enjoying the great outdoors.  Rest easy… you don’t have to be a prisoner to your seasonal allergies any longer!  Our extensive collection of supplements will have you feeling better in no time, without the drowsiness and long list of side effects associated with most allopathic medicines.

I frequently hear people saying that they have tried a supplement, and it didn’t work for them.  When I dig a little more, I usually find that they either didn’t take it as directed nor for as long as they needed for the effects to kick in.

Here are a few tips about making sure your supplements work for you:

-Check with your physician about any potential contraindications before beginning any supplement program.

-Take regularly for at least 6 weeks to begin noticing a difference.

-Follow instructions on label about intake (ie. take with food, empty stomach).

-Follow dosage recommendations on label, and adjust as needed.

-Taking smaller, divided doses throughout the day instead of one large dose, will help with absorption/ efficacy.

Ashwagandha – The natural steroids found in this adaptogenic herb have immune-modulating properties.   An alcohol free liquid version by Nature’s Answeräis a favorite… tastes just like blackstrap molasses!

Bee pollen – Studies show that the flavonoids in bee pollen (particularly myricetin) have the potential to treat allergies.

Biminne – An herbal preparation that usually consists of: Scutellaria baicalensis, Ginkgo biloba, Epimedium sagittatum, Schizandra chinensis, Prunus Mume, Ledebouriella divaricata and Astragalus membranaceus.

Cocoa – Research shows that flavonoid-rich cocoa exhibits a preventive and therapeutic effect on allergies.  A favorite of mine is Navitas Naturalsä raw organic cacao powder.  It is unsweetened, and delicious in fruit smoothies or chia bowls!

Fermented foods –  Probiotics are a happy by-product of the fermentation process.  For those that consume dairy, yogurt with live probiotics are a great bet.  Vegans, don’t despair!  Probiotics can also be found in foods like sauerkraut, kim chi, and kombucha.

Metagenics UltraInflamX – A medical food designed to calm inflammation.  This low-allergen powdered shake contains turmeric and antioxidants to help relieve allergies by working on the gut.

Omega 3 oils – If you do not eat fish, you can obtain these from algal sources or from chia seeds.   The efficacy of molecularly distilled fish oils are far superior to vegan sources, however.  Consult with your physician or a naturopathic doctor about trying high dose fish oil to calm an overactive immune system.

Probiotics – About 70% of your immune system is in your gut. Research is limited due to the wide strains of probiotics available, but make no mistake that there is a definite link between balanced intestinal flora and immune health. Pearls Elite Probioticä are a personal favorite; they’re tiny, pack a punch, and don’t require refrigeration!

Pycnogenol (birch/ pine bark extract)  - Studies show that pycnogenol has the ability to tame allergic rhinitis, asthma, and exhibits anti-inflammatory and immune-modulating properties.

Sorrel – A constituent in a proprietary homeopathic blend by Bionorica called Sinupretä.  Has been shown to relieve allergy symptoms, only as a component of Sinupret.

Stinging nettle – Urtica dioica has long been used as a treatment for allergies.  This property is likely due to its anti-inflammatory activity.  Chloroxygenä by Herbs Etc. is a trusted brand.  Follow dosage instructions on label.

Turmeric with Merivaä – Meriva is a patented turmeric phytosome (turmeric + lecithin).  Usually, the product contains soy in the form of phosphatidylcholine, but is free of soy protein and antigens.   Lecithin helps increase the bioavailability of turmeric, which is generally not well absorbed otherwise.  This is my favorite of all the supplements, and works very much like big-gun steroidal medications without the nasty side effects.  Those on blood thinners or with a tendency for gall stones should avoid turmeric.

Written by L.A.-based nutritionist, Vivian Kanchian

Contributing writer for theglife.org

20fourcarrots.wordpress.com/

https://twitter.com/VivianKanchian

For private consultations, email: 20fourcarrots@gmail.com

If you’re into healthy living, chances are you’ve been hearing a lot of buzz surrounding the ancient ayurvedic practice of oil pulling; swishing the mouth with sesame oil for several minutes until the oil has become thick and viscous.

First, let’s address the fad factor. I am never quick to dismiss any folk remedy that’s been around longer than the relatively new practice of modern medicine. There is a lot of wisdom to be found in folk medicine, and there is generally a reason why the remedies have survived as long as they have. An idea that I would love for readers to get used to is that folk remedies, while oftentimes lacking costly clinical trials as proof that they work… come with hundreds to thousands of years of trial and error. If something has proven beneficial, it is human nature to keep it around. With a little research, you will find that there are many parallels in specific-condition treatments spanning across cultures (particularly Eastern cultures). In fact, plenty of parallels exist between ancient and modern medicine. For example, today’s vaccines are a riff on the ancient homeopathic concept that “like cures like”.

So, what does the science say about oil pulling? Fortunately, I found plenty of scientific evidence that speaks to its very real benefits. The interest in conducting these evidence-based studies (all of which were performed in India) are twofold. 1- India has lots of sesame oil, and it’s cheap. 2- Chlorhexidine, the most effective anti-plaque and anti-gingivitis rinse is 5-6 times more expensive. The general consensus of all the studies I reviewed show that sesame oil is nearly as effective as chlorhexidine in reducing and/ or eliminating bad breath and the organisms that are associated with it. An additional benefit of oil pulling is that unlike chlorhexidine, there is no risk of staining or potential allergic reaction (unless a person is allergic to sesame).
To date, there is no proof that oil pulling can detoxify the blood and organs. That said, perhaps its mechanism of action lies in the very modern idea that whole health begins first with oral health. While there is no conclusive theory on how oil pulling works to reduce halitosis and plaque build-up, it is evident that the interaction between salivary alkali and sesame oil during the swishing process lead to an emulsification/ saponification of the oil. This enhances the cleansing properties of sesame oil by increasing the surface area of the fat droplets; essentially, it’s like washing your mouth out with soap (many of us can benefit from this in more ways than one)! The viscosity of the oil probably helps prevent bacteria and plaque from sticking and accumulating. Additionally, the three lignans found in sesame oil – sesamin, sesamolin, and sesaminol – have antioxidant properties and help to promote the action of another important antioxidant, Vitamin E. This helps with plaque prevention and imparts anti-inflammatory benefits.

Bottom line:
Is it worth a try?
Absolutely!

How do I do it?
Take about a tablespoon of Eden organic sesame oil (you can also try this with Nutiva organic coconut oil- allow it to melt in your mouth first) and swish for 5-15 minutes, then spit out. The oil will become thicker and less pleasant-tasting the longer you swish. This is perfectly normal!

Written by L.A.-based nutritionist, Vivian Kanchian
Contributing writer for theglife.org
20fourcarrots.wordpress.com/ https://twitter.com/VivianKanchian
For private consultations, email: 20fourcarrots@gmail.com

The Velvet Bean (Mucuna Purens) has long been used in traditional Ayurvedic medicine, and many other forms of traditional medicine, for centuries. This unusual plant has many usages, due to a wide variety of benefits, that include aiding in the relief of chronic pain, improved mood enhancement, increased libido, blood sugar stabilization and increasing testosterone.

One of the main active ingredients responsible for many of the therapeutic benefits of the
Velvet Bean is Leva Dopa (L-Dopa), a precursor to the neurotransmitter dopamine. Dopamine dysregulation has been linked to several disease that include, Parkinson’s disease, chronic depression, drug addiction and the associated side-effects of withdrawal, Attention Deficit Disorder (ADD), and schizophrenia.

Dopamine is considered a neurotransmitter associated with reward-motivated behavior, and many recreational drugs have addictive qualities because of their ability to increase circulating dopamine in the brain. Dopamine can enhance mood, create feelings of joy and euphoria, and is associated with our ability to feel pleasure and even fall in love.

Currently, Velvet Beans is available as an extract of 15% L-Dopa and has been researched as an alternative treatment for Parkinson’s disease, drug addiction withdrawal, and depression. I don’t currently advice pregnant women to use Velvet Bean as it can raise testosterone and inhibit prolactin; an important hormone needed to aid in lactation.

For people currently taking antidepressants or antipsychotic medications Velvet Bean is contraindicated. Current dosage recommendations are 30 grams twice daily, or approximately 1 heaping teaspoon twice a day. I don’t advice taking Velvet Bean unless you have spoken to your doctor first.

One of the best Velvet Bean extracts I have found is produced by Sun Potion, a small company located in Santa Barbara, California, and is currently available at Erewhon in powdered form.

Submitted by Dr. Whimsy, Certified Naturopathic Practitioner

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The pesticides used in coffee are a combination of organochlorines and organophosphates; the former of the two being the most harmful. An organochlorine routinely used to spray coffee crops is Endosulfan (a relative of the infamous DDT), which is on the the US National Priorities List. It was banned from use in the US in 2010, but routinely shows up in water, fish, and human breast milk. Fat soluble chemicals stick around longer because they can be stored long term in fat tissue, and cannot be dissolved with water. This follows the same reasoning that fat soluble vitamins are much more likely to result in toxicity compared with the water soluble ones.

It is important to note that many of the chemicals eventually banned in the US are still being utilized in developing countries, from which most coffee is imported. In many cases, no standards have been established in these countries with regard to toxicity… which leads to workers being exposed to dangerous levels of the chemicals, and oftentimes irreversible water/ soil/ air pollution results in similarly irreversible health conditions.

These pesticides have been linked with:

• Nerve damage (causing irreversible, prolonged muscle excitation/ contraction)

• Endocrine disorders – by influencing important sex hormones like prolactin, luteinizing hormone, and thyroid stimulating hormone.

• Respiratory issues (from asthma to paralysis of respiratory muscles) and cancer in chronically exposed farm workers.

• Liver damage.

• Cell mutations that can lead to cancer in fish, mammals… and this is a surprising one… bacteria (who are notorious for their ability to adapt and multiply under the most unfriendly of circumstances)!

• Lowered levels of glutathione (a major antioxidant)

• Reproductive consequences

• Mitochondrial dysfunction, resulting in altered ability to produce cellular energy

Environmental consequences:

• Long-term water (river and ocean), air (atmospheric and indoor), soil pollution

• Toxic to fish, plankton, and especially crustaceans = toxic to humans that consume seafood!

To roast or not to roast?

In a study by the NIH, coffee beans were tested to determine whether roasting had an effect on pesticide levels. The beans were spiked with organochlorines, and residues were measured both before and after roasting. The study revealed that roasting eliminates a significant amount (about 90%) of the residues. Note that even minimal amounts of these pesticides can be toxic to ocean fish, and impact not only the health of the consumer and the farmer, but also our fragile ecosystem.

In choosing to buy organic…

You are not only taking charge of your personal health, but also:

Helping developing countries create jobs that don’t negatively impact farmers’ health

Helping to foster a sustainable industry and Earth!

And perhaps most importantly… creating good Karma all around!

Kombucha– either ya love it or ya don’t. On my first try, I really really wanted to like it. Kombucha drinkers seem super-cool, fashion forward, and skinny. Ohhh, how I yearned to be a part of that inner circle! While I personally have yet to acquire a taste for it, I set out to discover whether it really is good medicine, or just tastes like it!

What is kombucha tea?
Kombucha is a sugared black tea fermented with acetic acid bacteria and yeasts for about 2 weeks.

What does the science say?
Studies have shown that kombucha has potent antioxidant, anti-stress and liver-protective properties. It can also help balance the immune system. Given the toxic load our livers are constantly working to filter, having some extra help is always a good thing!

The bottom line – bottoms up!!!: Kombucha does appear to have many proven health benefits. Either make your own from our ‘mother’ starter, or check out our bottled versions. Those with a compromised immune system are better off consuming a controlled commercial version.

Written by L.A.-based nutritionist, Vivian Kanchian
Contributing writer for theglife.org
20fourcarrots.wordpress.com/

https://twitter.com/VivianKanchian

For private consultations, email: 20fourcarrots@gmail.com

Consumers have become accustomed to seeing the vague “we use only the purest ingredients” in the promotional materials of almost every dietary supplement company. But how does the average person really know what makes an ingredient “pure?” How is one supplement manufacturer different or, “better” than another and, how is a professional supplement brand different from an over-the-counter brand?

PURE INGREDIENTS

Most professional supplement companies use high-grade raw ingredients which are routinely tested for impurities and quality. Many over-the-counter brands do not make the extra effort. For example, instead of purchasing prediluted vitamin D, as some companies do, top quality companies perform their own dilution to avoid detrimental ingredients such as preservatives, excipients (inactive substances added to a supplement), or lactose that are found in many commercially available vitamin D dilutions. Why must vitamin D be diluted? Because in its pure form, it is too concentrated to safely blend into a vitamin product. Pure vitamin D is 40 MILLION International Units (IU) per gram. The RDA for adults is 600-800 IU per day. To ensure proper mixing, it must be made into a diluted powder that flows and does not lose potency. So, companies that use prediluted vitamin D are often using unacceptable excipients in their products unless, of course, they manufacture their own products (many do not) and perform the dilution in-house.

INGREDIENTS YOU DON’T WANT

Liver markers on lab tests can reveal elevated enzymes (a marker of dysfunction) when the liver is forced to process supplements that contain contaminants. Doctors often blame nutritional supplements in general and advise patients to stop taking any supplements. Thankfully, professional supplement brands routinely exclude impure additives and are more likely to be free of excipients which can interfere with absorption and bioavailability in sensitive people.

Magnesium Stearate and stearic acid are examples of such excipients. They’re good for speed-hungry encapsulating machines but not necessarily good for you. Excipients are utilized as flowing agents to ensure that maximum productivity is obtained from capsuling and tableting machines. There are documented detrimental effects directly attributed to long chain fatty acids like magnesium stearate that are utilized as manufacturing flowing agents. These lubricants have similar negative properties that reduce dissolution and inhibit absorption. When layers of magnesium stearate encapsulate the nutrients, the digestive system must break down the magnesium stearate before absorption can take place. In people with compromised gut function, this can be another insult to a fragile physiology. Also, nutrients are meant to be absorbed in the small intestine. Nutrients bound with magnesium stearate may be delivered to less effective absorption sites.

Manufacturing encapsulated dietary supplements isn’t easy. Pure powdered ingredients are difficult to mix because they are either extremely dry, sticky with botanical oils, or attract unwanted moisture. So many manufacturers add magnesium stearate and other agents such as lactose and dextrose to make the powder flow quickly and easily through their high-volume machines. The problem with this is, these additives may compromise the bioavailability of the nutrients in the supplement, and could potentially cause allergenic problems.

Every qualified pharmaceutical compounder recognizes that these large fatty acids can interfere with product dissolution and influence absorption. Unfortunately, a large percentage of supplement companies, because of the economic impact, ignore this data. As with most industries, the bottom line dictates the level of quality. The dietary supplement industry has just a few exceptions, companies who are not willing to compromise. Perhaps, if a supplement company cannot manufacture products without using detrimental excipients, they should not allude to being either “hypoallergenic” or “pure.”

SUPPLEMENTS IN TABLET FORM VS. CAPSULES

Tablets require binders, lubricants, coatings, disintegrates and other excipients. Some are even sprayed with shellac (called pharmaceutical glaze) or vegetable protein, frequently derived from corn, corn which in the U.S. is usually, a GMO crop. Many tablets also contain colorings and flavorings. Most high-quality supplements are only found in capsule form using hypoallergenic vegetarian capsules to provide the purest supplements possible.

OTHER CONCERNS

The body requires conversions of many vitamins from the form in which they’re originally ingested, to the activated form that our bodies utilize most readily. Whenever possible, seek out products with raw ingredients that are active versions of nutrients, like Pyridoxal-5’-phosphate which is the active form of vitamin B6. Other examples include: Riboflavin – as riboflavin 5’-phosphate, B12 -as methylcobalamin and folate as L-methylfolate (5-MTHF.) Why is this important? People who are extremely allergic, chemically sensitive, and immune-compromised often have trouble making these types of biochemical conversions. Other factors such as age and genetic predisposition can also contribute to an inability to absorb nutrients through food or supplements. When activated forms of nutrients are taken, the risk of supplements not being absorbed is minimized.

Professional supplements are generally speaking, more potent and as such, can require they be taken while under the care of a medical practitioner. Their manufacturers tend to formulate products based on dosages used in scientific studies. This is important because studies form the basis from which most supplements are created and from which most dosages are recommended. If the recommended dose is too low, it will not be efficacious (meaning the supplement won’t have the desired effect.) With some supplements, taking higher doses than what is recommended can be harmless. But with others, taking a supplement in too high a dose can be dangerous, resulting in liver toxicity and perhaps even leading to something more serious, what in the supplement industry is often called an “adverse event.”

THE BOTTOM LINE

• Purchase supplements from a manufacturer that you trust. Particularly if you are extremely allergic, chemically sensitive, or have been told by a physician that your immune system is somewhat compromised.
• Purchase supplements from a manufacturer that uses only the highest quality raw ingredients, free of any hidden additives, are routinely tested for impurities and quality, and one which manufactures their products in-house.

• Consult a qualified healthcare practitioner for advice in choosing the right type of supplement(s) in the appropriate doses.
• Purchase supplements from a manufacturer that produces products in capsule form vs tablets.
• Purchase supplements from a manufacturer that make supplements with raw ingredients in their activated forms, the forms that our bodies utilize most readily.

Professional grade products are more expensive. But, considering all the benefits, it’s a small price to pay for your health and your peace of mind.

Many of my patients have issues concerning digestive health.  These problems range from mild digestive upsets and transient stomach viruses to more serious conditions like Crohn’s disease and Irritable Bowel Syndrome.  These problems have often existed for several years before they are adequately diagnosed and treated.

There are many natural remedies that can be offered to people who have digestive problems.  Sometimes a few dietary changes and mild supplements can be enough to heal a person’s problem. Even in more severe cases, natural medicine supplements can often help to ease and relieve problems that even conventional medicine may not be able to address.

Whether you have a chronic digestive problem or just the occasional mild upset, there are a few simple rules you can follow that will help maximize your chances of good digestion:

1. Take a moment before you begin eating to pray, meditate, or simply pause.  Whether or not you are religiously observant, taking a moment before you begin eating helps create a peaceful space as you begin to enjoy your meal.
    
2. Take your time and enjoy your food. In today’s busy world, this can often be difficult to do. But when you eat, be mindful of the speed at which you are consuming your food . Take the time to slow down and really enjoy what you are eating.  Many stomach problems are caused simply because people eat too quickly.  This can shock the system and prevent the body from preparing to begin the process of digestion.
3. In addition to eating more slowly, chew thoroughly, and think about the food you are eating and how you chew it.  Simply chewing food into smaller pieces can help break it down so that the body can digest it more easily.
4. Don’t eat when you are angry or upset, and do not eat at a table where people are engaged in strife.  If you are feeling tension or you are upset, take a few moments to breath slowly and deeply.  This will let your body know that you are entering a relaxed state and will aid in digestion.  Tension and stress can create all manner of health problems, including digestive upset.
5. Do not wait until you are “starving” before you eat.  Being extremely hungry only encourages you to eat more quickly and to eat too much.
6. Never eat until you are “stuffed”; eat until you are satisfied, but no more.
7. Do not fill your plate with food.  If you do, you will feel obligated to eat everything on your plate.  Instead, take a little of everything, and if you need to take more, you can. But try to be mindful of not overeating.
8. Learn to prepare your own food.  The act of preparing food, of smelling and tasting the food as it is being prepared, readies the stomach for digestion.  When we eat on the run, or when we go to restaurants or fast food places, we frequently miss this early stage of preparation and our digestion suffers.
9. Eat food that is unprocessed.  Choose whole grains, fruits, and vegetables that are fresh and in season.  If you can afford to do so, eat vegetables that are organically grown.  This is better for the earth, and better for your own overall health as well.

While eating, be grateful for what you have, for your friends your teachers, your family and loved ones.  Be grateful and respectful to the person who has prepared the meal. Taking the time to be grateful is just one more way to insure that you have a pleasant meal and an easy digestive process.

All written contents are copyright 2014 by Dr. Whimsy Anderson, ND. No reuse or re-publication without permission. Please note that the information provided on this site is intended for informational purposes only. Nothing contained herein is intended to treat, diagnose, prevent, or cure any illness or medical condition. Consult a doctor before beginning any diet or exercise regimen or before taking vitamins or supplements. Statements on this site have not been evaluated by the Food and Drug Administration.

Written by L.A.-based nutritionist, Vivian Kanchian

A 2013 article published in Interdisciplinary Toxicology [1]about the herbicide Roundup/ glyphosate blew my mind.   Since the article broke, concerned mothers have gone head-to-head with the EPA in an effort to recall Roundup after a study conducted by Moms Across America [2] revealed that residues of the herbicide were being discovered in breast milk.

Just before wrapping this article for publication today, a study encompassing nearly 30 years of epidemiologic research was released by the International Journal of Environmental Research and Public Health [3] suggesting there is a strong link between glyphosate and non-Hodgkin lymphoma.

What it is:

Discovered by Monsanto in 1970, Roundup is a broad-spectrum systemic herbicide used to kill weeds.

* systemic means that it becomes part of the plant, as opposed to simply being sprayed onto its surface; its residues cannot simply be rinsed away.

Where it’s used most commonly:

Corn, soy, wheat, spearmint tops, peppermint tops,  cotton/ gin byproducts, non-grass animal feed, and grass animal feed **.

** I placed a call to a well known grocery chain regarding their grass fed beef.  They cannot claim it to be either organic nor non-GMO due to the size of the farm (which they likened to the size of Manhattan); a certifier must be able to walk through a farm in its entirety to officially certify a product.  Non-GMO claims cannot be made due to potential contamination from neighboring farms.  A 2012 report [3] links the rising demand for grass fed beef to the deforestation of Brazilian and Latin American tropical forests that are being clear cut to accommodate cattle ranching. May be a good time to consider reducing or altogether eliminating this food from your diet.

How it works on plants:

 Research suggests that the way it works on plants is very similar to the way it works on humans, actually.  Roundup is a potent chelator (strips plants and soil of important trace minerals), and preferentially kills beneficial bacteria while simultaneously promoting the overgrowth of undesirable bacteria.

Results from this study propose that glyphosate may have the following repercussions in humans and animals:

Could the introduction of glyphosate be one of several factors that correlates with rising cases of Celiac Disease (CD)? 

 What you can do about this now:

 -BUY ORGANIC … the good folks at Erewhon take the guesswork out of it for you!

 -Stand up for your rights, and for our ecosystem!  Environmental organizations like Care2 and Alliance for Natural Health (two of my favorites) make it so simple to make a difference.  I like to sign at least 2 petitions a day that I feel passionate about… a few clicks and you’re done—it’s a great way to start your day!

-More than ever, it is important that you become an educated consumer.  Ignore health fads, ask questions, and follow the science!.

Follow 20FourCarrots for the latest in evidence-based nutrition articles.

-Drink plenty of fluids, get active.  A combination of these two things will help you detox while giving your liver a break from doing all the work all of the time!  Sauna and steam can also aid in the detoxification process.

-Ask Erewhon’s in-house Naturopath, Dr. Whimsy, about trying a 10 day juice cleanse or Metagenics cleanse twice per year.

-Avoid the highly sprayed foods mentioned at the beginning of this article.  Ideally, always aim to buy organic.

-Include sulfur rich foods like broccoli, cauliflower, cabbage, kale, Brussels sprouts, turnips, bok choy and kohlrabi, grass/ sprout fed eggs from your local farmer’s market, garlic, onions, leeks, chives, nuts, and legumes into your regular diet regimen.

-Take a daily probiotic (non-dairy forms have been shown to be more effective) with Lactobacillus and Bifidobacterium Elite Probiotic Pearls by Enzymatic Therapy is a personal favorite.

-Add fermented foods to your diet.

-Try taking a trace mineral supplement.

-Try going gluten free (it’s NOT just a fad)

-Try Bezian’s fermented sourdough bread.  It’s not gluten free, but many people with gluten intolerance do very well on it.  The Lactobacilli used to ferment Bezian’s sourdough breaks down components of wheat particles into less allergenic forms.

• Look out for my upcoming article for the gluten sensitive :  how to make your own fermented sourdough starter and bread for the gluten sensitive . I am super excited to share this ancient technique with you—learned straight from the master himself, Jack Bezian!

-Consider asking your doctor for a Spectracell test to assess any potential nutritional imbalances.

 -Minimize eating out and check labels for wheat, corn, and soy-derived ingredients.

Here is a list of the most prevalent hidden gluten containing ingredients:

Artificial color, baking powder, caramel color, flavoring, citric acid (can be fermented from wheat, corn, molasses or beets), coloring, dextrins, diglycerides, emulsifiers, enzymes, fat replacers, flavorings, food starch, glucose syrup, glycerides, maltodextrin, modified food starch, natural juices, stabilizers, starch.

Quick recap : Eat out less.  You’re much more likely to avoid undesirable ingredients if you cook at home, and choose whole, organic, seasonal foods instead of pre-packaged, conventional ones that are available year-round.  Add fermented foods and select supplements to help support healthy intestinal flora.  Stay active (both politically and physically)!

Written by L.A.-based nutritionist, Vivian Kanchian

http://20fourcarrots.wordpress.com/

https://twitter.com/VivianKanchian

https://www.facebook.com/20fourcarrots?ref=hl

For private consultations, email: 20fourcarrots@gmail.com

 Works Cited

[1] Glyphosate, Pathways to Modern Disease II: Celiac sprue and gluten intolerance.  NIH.gov, accessed June 17, 2014, http://www.ncbi.nlm.nih.gov/pubmed/24678255

[2] Glyphosate Testing Full Report: Findings in American Mothers’ Breast Milk, Urine, and Water. Momsacrossamerica.com, accessed June 17, 2014, http://www.momsacrossamerica.com/glyphosate_testing_results

[3] Non-Hodgkin lymphoma and occupational exposure to agricultural pesticide chemical groups and active ingredients: a systematic review and meta-analysis.  NIH.gov, accessed June 17, 2014, http://www.ncbi.nlm.nih.gov/pubmed/24762670

[4] Solutions for Deforestation-Free Meat.  Ucsusa.org, accessed June 17, 2014, http://www.ucsusa.org/global_warming/solutions/stop-deforestation/solutions-for-deforestation-free-meat.html

Gas. Bloating. Bacterial overgrowth. Indigestion. Heart Burn.

These are just some of the signs of a stomach with low acid levels.

A faulty digestive system could be leaving protein, fat, vitamins and minerals unabsorbed, and setting you up for future infections.

Not to mention that it’s hard to be the life of the party if you’re gassy and bloated.

A lot of attention has been placed on probiotics, the good bacteria found in the intestines. There’s no doubt that the gut flora in the intestines are important. But the environment in the stomach can be equally critical to one’s ability to digest and absorb nutrients, and limit the levels of bad bacteria that colonize the digestive system.

This post will discuss the importance of maintaining normal pH levels in the stomach, what happens when things go awry, and talk about how to bring the stomach environment back to normal.

THE IMPORTANCE OF AN ACIDIC STOMACH

The pH of a healthy stomach is usually 1.0-2.0. This low pH level typically keeps it free of microbes. Battery acid has a pH of 1.0, so we’re talking about a really acidic environment.

One of the benefits of this highly acidic environment is that it helps keep the rest of the digestive tract more sterile. It’s difficult for pathogenic bacteria to survive in this acidic environment. If the acid level starts to fall (pH begins to rise), it can reduce the stomachs ability to kill off pathogens.[i]

Microbes begin to accumulate when the pH exceeds 4.0 and can significantly increase at a pH over 5.0.[ii]

The growth of the wrong kind of bacteria can lead to socially unpleasing flatulence, diminished vitamin and mineral absorption, bloating and even certain types of cancer.

Because the acidic environment is important for the breakdown and absorption of food, rising pH levels may limit the absorption of macro- and micronutrients.

Possibly worst of all (at least for the fitness-minded individual), this subpar ability to digest and absorb food may limit recovery from exercise and the ability to add lean mass.

CAUSES OF LOW STOMACH ACID

People tend to produce less stomach acid as they age. This could be one of the reasons aging adults need to eat greater amounts of protein to avoid muscle or bone loss.[iii]

High volumes or intensities of exercise may also reduce the secretion of gastric acids and affect gastric function.[iv]

Other causes of low pH levels in the stomach include chronic gastritis and long-term use of histamine-2 receptor antagonists, proton pump inhibitors, and antacid therapies.[v],[vi]

LOW STOMACH ACID AND MALNUTRITION

Hydrochloride (HCl) should be secreted at the very beginning of a meal, or even in anticipation of the meal, to support the digestion of the food and help maintain the normal pH of the stomach.

HCl converts pepsinogen into pepsin, an enzyme that assists the breakdown of protein. It also stimulates the release of other enzymes and bile that support the digestion and absorption of carbohydrates, fats and vitamins A and E.[vii]

HCl also aids in the absorption of folic acid, ascorbic acid, beta-carotene and iron by helping them release from food and enhancing their bioavailability.[viii]

Calcium, magnesium, zinc, copper, chromium, selenium, manganese, vanadium, molybdenum and cobalt are also poorly absorbed when stomach acid levels are low.[ix]

Low stomach acid levels not only hamper digestion and absorption of food and nutrients, but it can also increase the risk of gastric cancer.[x]

Certain drugs have less of an effect when an individual’s stomach pH levels are abnormal.[xi]

Contrary to what most people think, heartburn is a symptom of insufficient stomach acid production, not excess stomach acid. Other symptoms of low stomach acid include bloating and indigestion. Unfortunately, many people take antacids which make the problem even worse.

Allergies, gallstones and asthma are also associated with impaired acid secretion.

GUT BACTERIA AND STOMACH ACID

The balance of good and bad bacteria in the digestive tract has become a popular area of interest. While probiotics provide support for the balance of good bacteria, low stomach acid levels may open the door for growth of bad bacteria, offsetting their effects.

The highly acidic environment of a healthy stomach tends to kill pathogenic bacteria, but when acid levels fall, they may make it through the stomach and colonize in the intestines.

When stomach acids are maintained in their normal pH range of 1-2, ingested E. coli is inactivated, so maintaining normal stomach acid levels can prevent this bacteria from causing health problems.

Infection by another bacteria, H. pylori, was strongly correlated with low stomach acid levels as well.[xii] H. pylori is a cause of common digestive problems such as gastric ulcer disease and gastritis.[xiii]

In an animal study, overgrowth of H. pylori led to iron deficiency. This is interesting because so many highly active females have low iron levels.[xiv] In some, supplementing with additional iron (particularly in the form of bisglycinate), can be an effective solution, but others may need to improve the environment of the stomach and/or intestines to get rid of the bacteria hampering absorption.

Another study showed that when stomach acids were low, it led to the overgrowth of Bifidobacteriaceae in the stomach, which are typically only found in the mouth and intestines, not in the stomach.[xv]

As you can imagine, the use of acid lowering medication (prescription or over-the-counter) may reduce acid levels enough to allow bacteria to grow.

GASTRIC SUPPORT

Interestingly, many digestive support products are diluted with lactose, which can be problematic to those who are sensitive to lactose.[xvi] The individual raw materials may contain lactose, which may not be disclosed on a supplement label.

People may buy a supplement to assist their digestive system, and unknowingly introduce an inactive ingredient from that supplement that causes further digestive problems.

Look for a gastric support product that contains both betaine hydrochloride and pepsin as these should be taken together whenever someone is trying to improve gastric function.* The reason is that if an individual is producing insufficient acid, it’s likely he or she also produces insufficient pepsin which is important for digesting protein.*

Betaine hydrochloride is a stabilized form of hydrochloric acid and has been shown to quickly lower stomach pH levels in those with hypochlorhydria.^xi*

L-glutamic hydrochloride is another stabilized form of hydrochloric acid, to further help lower pH levels.*

A comprehensive product should also contain pancreatin which includes the pancreatic enzymes, protease for protein digestion, lipase for fat digestion, and amylase for carbohydrates digestion.* Ox bile also supports the digestion of fat.*

It is recommended to take  a digestive support product at the beginning of a meal. It should not be used on an empty stomach.

Most people can start by taking two capsules at the beginning of meal, but ideal doses are very individualized.

BioGest from Thorne Research is a good, comprehensive gastric support product. It contains a blend of five ingredients to assist with digestion and help normalize the stomach environment.*

Thorne Research does not use lactose-diluted ingredients. They are pure and free of lactose.

Once an ideal, individualized dose is determined, BioGest should be taken with each meal.*The ideal dose may vary over time as a result of dietary changes, health changes, aging and other factors.*

An ideal dose may vary from meal to meal as well, if the protein content of the meals varies significantly. Dinner at Fogo De Chao may require more BioGest for proper digestion than a breakfast of a few eggs and some chicken sausage.*

BioGest is not recommended for those with ulcers, or taking medication that may irritate the lining of the stomach, such as NSAIDs.

SUMMARY

There’s no doubt that nutrition plays an important role in our health, and that our nutrition comes from the foods we eat. However, we only gain the benefit of those nutrients if we can break down and absorb them.

The stomach plays a very important role contributing to much of the digestion, and some of the absorption of nutrients.

If the stomach does its job with the foods we eat, the intestines, and the probiotics in them, can do their job.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

The posts on this blog are not intended to suggest or recommend the diagnosis, treatment, cure, or prevention of any disease, nor to substitute for medical treatment, nor to be an alternative to medical advice. The use of the suggestions and recommendations on this blog post is at the choice and risk of the reader.

Citations:

[i] Monograph. Hydrochloric Acid. Alt Med Rev. 2002

[ii] Väkeväinen S, Tillonen J, Salaspuro M, Jousimies-Somer H, Nuutinen H, Färkkilä M. Hypochlorhydria induced by a proton pump inhibitor leads to intragastric microbial production of acetaldehyde from ethanol. Ailment Pharmacol Ther. 2000;14(11):1511-8

[iii] Heaney RP, Layman DK. Amount and type of protein influences bone health. Am J Clin Nutr. 2008;87(suppl):1567S-70S

[iv] Bi L, Triadafilopoulos G. Exercise and gastrointestinal function and disease: an evidence-based review of risks and benefits. Clin Gastroenterol Hepatol. 2003;1(5):345-55

[v] Kimura K, Satoh K, Saifuku K, Taniguchi Y, Hiratsuka H. Concept of specification for biopsy sites. Dig Endosc. 2001;12:217-220

[vi] Dicksved J, Lindberg M, Rosenquist M, Enroth H, Jansson JK, Engstrand L. Molecular characterization of the stomach microbiota in patients with gastric cancer and in controls. J Med Microbiol. 2009;58:509–16

[vii] Tang G, Serfaty-Lacrosniere C, Camilo ME, and Russell RM. Gastric acidity influences the blood response to a beta-carotene dose in humans. Am J Clin Nutr. 1996;64:622-626

[viii] Saltzman JR, Kemp JA, Golner BB, et al. Effect of hypochlorhydria due to omeprazole treatment or atrophic gastritis on protein bound vitamin B12 absorption. J Amer Coll Nutr 1994;13:584-591

[ix] English J. Gastric Balance: Heartburn Not Always Caused by Excess Acid. Nutrition Review. April 22 2013. Accessed April 24 2014. http://nutritionreview.org/2013/04/gastric-balance-heartburn-caused-excess-acid/

[x] El-Omar, EM, Penman ID, Ardill JE, Chittajallu RS, Howie C, McColl KE. Helicobacter pylori infection and abnormalities of acid secretion in patients with duodenal ulcer disease. Gastroenterology. 1995;109:681-691

[xi] Yago MAR, Frymoyer AR, Smelick GS, Frassetto LA, Budha NR, et al. Gastric Re-acidification witih Betaine HCl in Healthy Volunteers with Rebeprazole-Induced Hypochlorhydria. Mol Pharm. 2013 Nov 4;10(11):4032-7. doi: 10.1021/mp4003738

[xii] Morihara M, Aoyagi N, Kaniwa N, Kojima S, Ogata H.Assessment of gastric acidity of Japanese subjects over the last 15 years. Biol Pharm Bull 2001 Mar;24(3):313-5.

[xiii] Young DG. A stain for demonstrating Helicobacter pylori in gastric biopsies. Biotech Histochem 2001 Jan;76(1):31-4.

[xiv] Thomson MJ, Pritchard DM, Boxall SA, Abuderman AA, Williams JM, et al. Gastric Helicobacter infection induces iron deficiency in the INS-GAS mouse. PLoS One. 2012;7(11):e50194 doi:10.1371/journal.pone.0050194

[xv] Mattarelli P, Brandi G, Calabrese C, Fornari F, Prati GM, et al. Occurrence of Bifidobacteriaceae in human hypochlorhydria stomach. Micro Eco Health Dis. 2014;25:21379 http://dx.doi.org/10.3402/mehd.v25.21379

[xvi] Roxas M. The Role of Enzyme Supplementation in Digestive Disorders. Alt Med Rev. 2008;13:307-314

Could fermented sourdough be a viable alternative for those with gluten intolerance?  Studies suggest that it’s quite possible!

Ancient cultures have traditionally fermented bread over lengthy periods of time before baking.  One example of this is sourdough– a pioneer food highly regarded internationally for its portability and nutritiousness. The Californians called it sourdough, the cattle country called it Chuck Wagon Bread, and South Dakotans called it “Cellar Biscuits”.  Germans have “Sauerteig”, and Africans use a wild yeast called “Most”.

Now for the best part… where the old (folk tradition) and new (science) overlap!

In a 2004 Italian study [1], 17 human subjects with Celiac Sprue (CS) were able to tolerate a wheat-based sourdough bread without any adverse reaction.

A sourdough starter was made with 30% wheat flour, then left to ferment for 24 hours using specific strains of Lactobacillus for 24 hours; after which the highly allergenic components of gluten (albumin, globulin, and gliadin) had been almost completely transformed into much smaller, far less allergenic elements.  Next, the starter was blended with oat, millet, and buckwheat flours, then fermented for another 2 hours and baked at 220˚C for 20 minutes.  A second bread was made using the same flour mixture with the addition of baker’s yeast.

A group of CS patients who had been gluten free for a minimum of two years were recruited for the study.   After an overnight fast, their baseline intestinal permeability was tested and recorded.  They were then asked to randomly eat one of the two breads over a period of 2 days, after which intestinal permeability was re-tested and recorded again. Thirteen of the 17 CS patients showed an obvious increase in intestinal permeability after ingestion of the baker’s yeast bread.  When fed the sourdough bread, these same 13 patients had intestinal permeability values that did not differ significantly from their baseline values. The remaining four CS patients did not respond to either bread.

Yet another study [3] revealed that fermenting wheat and rye flours with specific strains of Lactobacillus over a 12-24 hour period enzymatically hydrolyzed (broke down) most of the offending gluten containing proteins.

It is also interesting to note that fermentation has the potential to produce vitamin B12, among others, making breads more nutritious and shelf stable. While the levels produced by traditional methods are far below the amount required by humans,  a 2008 study [2]  showed promise in this area by successfully using a metabolic engineering technique to optimize the amount of folic acid and B12 produced by fermentation of melons.  Further research is required to perfect and expand this technique to include other vitamins.

Further, large-scale studies are being conducted to identify and perfect the techniques required to industrialize these bread-making processes.

Coming across these articles immediately made me think of Los Angeles scientist turned breadmaker, Jack Bezian, who has been making small batch sourdoughs the slow, old-fashioned way since 1985.  He is a weekly fixture at the Hollywood, Pasadena, and Santa Monica Farmer’s markets.  I had enjoyed Bezian’s bread before, but wasn’t initially sold on his “weird science” until I began to research for myself.  You can catch my recent interview at 20 Four Carrots.  Admittedly, I’ve become newly addicted to the organic zucchini onion bagels.  If you prefer to make your own, try this great recipe from Nourished Kitchen [4].

REFERENCES

1- http://www.ncbi.nlm.nih.gov/pmc/articles/PMC348803/

2- http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2394963/

3- http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3231922/

4- http://nourishedkitchen.com/how-to-make-a-sourdough-starter/