Digestion – When Absorption Goes Wrong

womentowomen on November 18, 2013

By Marcelle Pick, OB-GYN NP

Many conditions can cause nutrient malabsorption: celiac disease/gluten sensitivity, lactase deficiency, infection,parasites, chronic diarrhea, and others. If your body doesn’t absorb nutrients well, you could experience nutrient deficiencies or improper absorption — taking in too much or too little of certain nutrients. Possible reasons for poor nutrient absorption include a damaged mucosal barrier, absence of certain enzymes, poor circulation of bile or related acids, defective detoxification or ion transport, or pancreatic insufficiency.

There may be additional complications, such as anemia, gallstones or kidney stones, osteoporosis, malnutrition, or a weakened immune system. Inadequate nutrient absorption can contribute to other systemic problems such as inflammatory joint disease, chronic dermatological disorders, chronic inflammation and sensitivities.

If you suspect a problem, there are a variety of tests that determine how well you absorb nutrients. The one used most often is a hydrogen breath test. Other tests for digestive problems look at stool composition and enzyme production, and some involve advanced imaging techniques.

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Improving absorption

Functional medicine adopts a combination approach for restoring good nutrient absorption. I suggest you work with a motivated functional medicine practitioner to accomplish what’s referred to as the “5 R’s”.

Remove. Isolate and remove whatever is triggering the problem.
Replace. Put back the nutrients, electrolytes, and fluids you’ve been losing. Consider digestive enzyme supplementation and dietary modification. Use an elimination diet to figure out which foods trigger an immune response.
Re-inoculate. Reestablish a healthy balance of gut microflora, especially during and after antibiotic treatment.
Repair. Heal and regenerate GI mucosal tissue using nutritional and supplemental support.
Rebalance. Consider what you’ve been eating to determine whether you could make different food choices that promote better digestion.

This five-step approach has worked wonders for many of my patients with absorption issues.

When you have that gut feeling

Ever wonder why your stomach feels queasy when you’re upset? It’s not your imagination. Your emotions are deeply linked to a sophisticated neural network known as the enteric nervous system (ENS), which controls digestion. The ENS (which some say is part of the autonomic nervous system [ANS] while others think it’s independent) can even operate autonomously from your brain. It’s a lot like your central nervous system (CNS) — the small intestine contains as many nerve cells (neurons) as your spinal cord! But much of the function related to the ENS is still mysterious to us.

The ENS, ANS, and CNS continually exchange information related to gut function and sensory output, while relaying messages to the brain. This explains why just seeing a plateful of delicious food can trigger secretions in your stomach. Sometimes the foods you crave end up interfering with the smooth flow of communication between your gut and your brain. Hormonal and immunological pathways are also involved in the delivery of digestive information to the brain, including details about hormonal shifts and disruptions caused by certain foods.

That lump in your throat and those butterflies in your stomach…

Just about everyone knows from experience that nervousness, tension, or other types of psychological distress can disrupt the digestive system. Emotional stress can set off intestinal inflammation, even in an otherwise healthy person — and if the disturbance is ongoing, the inflammation could become chronic. Even when you’re not upset your gut may get used to behaving a certain way after you eat specific foods. The dietary choices you make when you feel vulnerable or blue are called “comfort foods” for a reason. Patterns of emotional eating are also heavily influenced by the communication between the brain and GI system.

The ENS employs many types of neurons to regulate gut functions, starting with peristalsis andcatastalsis, the wave-like muscle contractions that push food through the GI system. The ENS also commands the circular movements that churn up intestinal contents, and initiates the secretion of critically important digestive enzymes.

How your emotions might be influencing your gut

Fear. The vagus nerve raises serotonin (a neurotransmitter) levels, which accelerates gut motility, sometimes causing diarrhea.
Anger. Fury and rage can cause “stomach churning” and a burning sensation.
Sadness/happiness. That “lump in your throat” feeling is actually highly stimulated esophageal nerves.
Nervousness. The feeling of “butterflies in your stomach” is possibly a result of blood being redirected from the stomach to the peripheral muscles as part of the fight-or-flight response.
Stress. Heartburn can be caused by signals the CNS sends to the ENS that alter nerve and smooth-muscle function; irritable bowel syndrome (IBS) is likely connected to the brain in a similar way.
Depression. In some cases, depression may be related to a non-emotional condition in the gut, such as vitamin B12 deficiency, or malabsorption caused by low levels of stomach acid. (NOTE: While depression has many different causes, functional medicine practitioners always recommend a full GI work-up as the initial treatment step).

Check out the fascinating work of Candace Pert, PhD to learn more about the chemistry behind these and other mind-body connections.

But our modern lifestyle often “confuses” the sensitive ENS. When you gulp your food down, or stand up while you eat, or when you eat too much or too little, it can disrupt your digestion. Even eating at the wrong time of day can derail normal digestion, with weight gain, absorption problems, reflux, and insomnia among the common symptoms.

What goes in must come out

When I work with patients on digestive issues, I try to help them “connect what they’re eating with what they’re excreting.” It’s just a natural fact: when nutrients are broken down and absorbed, the waste that’s left over must be removed.

No one likes to talk much about excretion, but regular “mass movements” in the large intestine/colon are central to good GI function and overall health. If you don’t leave time for toileting every day because you are too rushed, establish a new routine. That can really help if you have frequent constipation. If you have the opposite problem, the mere act of eating can make you run to the bathroom with diarrhea. In both cases, the ENS is sending signals in response to your emotional input, so take notice.

For healthy bowel function, eat a balanced diet, and avoid eating foods that make you feel bad afterwards. Managing stress helps reduce the sudden gut reactions that create bathroom “emergencies.” And adding more fiber gradually, especially soluble forms found in fruits, vegetables, whole grains, beans, nuts, and seeds, will help regulate your bowel movements.

Good digestive health is a reason for celebration!

I hope you’re realizing that communication in your body does not just flow from your brain down. The two-way messaging between body and mind is especially significant when it comes to gut function, which is influenced by emotional signals, and vice versa. Ask your practitioner to partner with you to improve digestive health as foundational support for your overall wellness. Just conveying this goal can start a worthwhile dialogue.

The speed with which your emotions affect your digestion is proof-positive that the mind-body link is strong — and unbreakable. Keeping the principles discussed in this article in mind, I encourage you to create better digestive wellness with the following suggestions.

Set a calm, peaceful table for all your meals.
Allow plenty of time for adequate elimination.
Eat healthy, balanced meals.
Choose fiber-rich fruits and veggies.
Select adequate amounts of — but not too much — lean protein.
Drink lots of pure water, especially early in the day.
Stay away from foods that trigger allergy-like reactions or cause digestive after-effects.

You might also consider working with your provider to evaluate the status of your body’s digestive enzyme production and regulation. And I almost always advise women to start taking a good probiotic supplement to improve digestive function.

Think about these guidelines for a few days — then consider starting fresh next week. Your gut function will surely improve, and so will your overall health. Go for it!

What Is The Treatment For Digestive Problems?

womentowomen on November 18, 2013

By Marcelle Pick, OB-GYN NP

Any woman suffering from gastrointestinal upset, including a chronic sense of fullness or bloating, should first see their healthcare practitioner. Most of the time these common symptoms are easily treatable; on occasion they may indicate a more serious human condition.

My experience in working with women with digestive problems is that tests need to be done to evaluate the flora of the intestines and to establish if there is a parasite infection, systemic yeast, and/or food sensitivities (the latter often accompanies digestive problems). With these test results as a guide, dietary changes are recommended and any emotional issues, such as judgmentalism or stress, are addressed in conjunction with a regime of nutritional supplements. Many of these tests can be done with specific labs that are geared to evaluating the entire digestive process.

Once the results of the tests are back, it is easily determined what specific nutritional changes need to take place, whether further blood tests should be done for food sensitivities, and what particular supplements need to be added to the dietary regime. If we suspect a food sensitivity — usually dairy, wheat, eggs, corn or sugar — we recommend eliminating the potential allergen from a patient’s diet for a week and then reintroducing it for a day. Most of the time it is obvious within two or three days when a sensitivity is present. Supplementing nutrition with a medical-grade daily multivitamin is critical in restoring health to the digestive tract. Especially important is the addition of essential fatty acids that help reduce inflammation in the intestines.

All of the supplements that we use in our clinic are natural and support the healing process of the digestive system. In conjunction with this, my experience has been that a discussion of how emotions may play a role needs to take place as well, as the two are intimately connected. Stress can have a huge impact on the production of digestive enzymes and the digestive process in general. Remember to chew your food, and when possible, sit down to eat. Eating at your desk and multi-tasking is not the greatest for the digestive process.

A daily dose of probiotics, such as acidophilus and bifidobacteria, is helpful in maintaining the right ratio of bacteria in the intestines. This is especially important if you are taking antibiotics, as these drugs destroy both friendly and unfriendly bacteria indiscriminately. Be sure to find a probiotic with at least 10 billion live organisms per dose.

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Your Gut Instincts: Natural Digestive Health For Overall Wellness

womentowomen on November 18, 2013

By Marcelle Pick, OB/GYN NP

If you’ve got digestive problems you have lots of company
How digestive health supports overall wellness
Married for life: the intimate relationship between your GI tract and your immune system
Nutrient absorption supports your “bioenergetic” activities
When absorption goes wrong
Improving nutrient absorption
When you have that gut feeling
If it goes in, it must come out
Good digestive health is a reason for celebration!

As a functional medicine practitioner, I know that nothing contributes more to your overall health than digestive wellness. No matter how well you eat, if your digestive system isn’t breaking down and absorbing the nutrients in your food, your body can’t get what it needs to keep you healthy.

Recently I saw a patient at the Clinic who was disappointed with conventional medicine’s approach to wellness. When I asked about her GI (gastrointestinal) health, she said she’d never really thought about it — at all — until she woke up after gallbladder surgery! But it hasn’t always been this way. For centuries, “How’s your digestion?” was the first question doctors asked. Wise practitioners have always known that a healthy GI system is the foundation for wellness. Today, progressive medical professionals are seeing proof that a diverse array of symptoms, illnesses, and disorders can be traced directly to digestive dysfunction, even when they seem unconnected to the gut.

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If you’ve got digestive problems you have lots of company

In the United States, at least 70 million people experience digestive disorders. Many more don’t know that their unlikely symptoms may also be related to trouble in their GI tracts.

Women with digestive problems are often so accustomed to stomach issues that they don’t realize how much better they could feel. They may have learned to live with the discomfort and think that’s just how it’s supposed to be. But over time, functional digestive problems can lead to chronic illnesses that are likely to impair your health even further.

Some surprising signs and symptoms of digestive dysfunction:

Congestion
Sinusitis
Anxiety
Depression
Fuzzy thinking
Loss of bone density •
Acne
Dermatitis
Migraine and other headaches
Joint inflammation
Arthritis (all types)
Hypertension (high blood pressure

Many of my patients don’t make a connection between the food they eat, either, and how they feel, physically and emotionally. But any factor that affects your GI function is worth looking into, because good digestion promotes optimal health — both physical and emotional.

What Is Insulin Resistance?

womentowomen on November 18, 2013

by Marcelle Pick, OB/GYN NP

Here are the topics in this article:

Why everyone should be concerned about insulin resistance
How your metabolism becomes insulin resistant
Insulin resistance in menopause
Signs and symptoms of insulin resistance
How to restore insulin sensitivity

Insulin resistance — also called syndrome X or metabolic syndrome— is so pervasive today that we evaluate nearly every woman who visits our clinic to determine her level of risk. Most are taken aback when they learn they either already have insulin resistance syndrome (or as I call it pre-pre diabetic) or are well on their way to developing it. Experts estimate that 25% of all Americans suffer from insulin resistance. We believe the percentage is much higher among perimenopausal women.

Because insulin is one of the “major” hormones, it’s also impossible for your body to balance its “minor” hormones (estrogen, progesterone and testosterone among them) until your insulin metabolism is balanced first. To put it simply, if you have hot flashes and you are insulin resistant, it’s going to be nearly impossible to cure the hot flashes without first healing the insulin resistance. Cortisol is also a “major” hormone – to understand it’s role in hormonal balance, read our related articles on adrenal fatigue.

The good news is that you can heal insulin resistance. This has been a primary focus of our practice at Women to Women for over a decade, and our approach has been quite successful. Throughout the website you will find simple solutions on how to begin to heal this problematic syndrome.

Why all the concern about insulin resistance?

Over 80 million Americans suffer from insulin resistance, and it appears to sit at the center of a web of related health problems. Women who are insulin resistant are at much greater risk of obesity, diabetes, hypertension (high blood pressure), heart disease, high cholesterol, breast cancer and polycystic ovarian syndrome (PCOS). There is some evidence that insulin resistance may contribute to endometrial cancer. It has also been implicated in Alzheimer’s disease.

Insulin resistance often accompanies the most common complaints we hear at Women to Women —fatigue and weight gain. As women approach menopause, they become increasingly intolerant of carbohydrates and find it easier to gain weight, especially around their waists. Afternoon blahs, sugar crashes and carbohydrate cravings may all be early insulin resistance symptoms.

Insulin sensitivity — the way it should work

All of the food we eat — fats, proteins and carbohydrates — is broken down during digestion into proteins, micronutrients and glucose. The body uses the proteins and nutrients in cellular metabolism, immune function, and cell replacement. The body uses glucose as its basic fuel, which is carried by the bloodstream to individual cells.

Our demand for fuel varies from moment to moment, but the brain needs our blood sugar level to remain stable. So getting the cells the energy they need without changing that level is a critical function — and that’s the role that insulin plays. Insulin signals the cells to absorb glucose from the bloodstream. The body monitors what we’ve digested, blood sugar levels, and cell demands, and releases insulin in just the right amounts. That’s why a healthy body is described as “insulin sensitive.”

Insulin Resistance – How To Prevent Type 2 Diabetes

womentowomen on November 18, 2013

by Marcelle Pick, OB/GYN NP

What women should know about lowering their risk of type 2 diabetes and metabolic syndrome

It’s sad to me that most of the women we see at our clinic either aren’t concerned about type 2 diabetes — or they already have it. I so wish that all women in the first group would learn from the women in the second. The key lesson is that your risk of developing type 2 diabetes is greater than you probably realize. The good news is you can prevent it, and the path to prevention will awaken you in so many ways.

I see patients who are not overweight and who think they’re leading fairly healthy lives end up with high blood sugar. In fact, some people who have prediabetes or metabolic syndrome are not obese, and may even be considered “thin.” Yet these women can go on to develop type 2 diabetes.

How does that happen? And how do you make sure it doesn’t happen to you? In my view, there are several factors behind the diabetes epidemic. Women don’t realize how much sugar — in all its forms — they are feeding their bodies. Of course, obesity and lack of exercise are enormous issues as well. But few people — and not many doctors — realize that diabetes is a metabolic disorder that has multiple causes

Twenty years ago very few practitioners were aware of metabolic syndrome. In fact, it was a controversial idea. Today it’s a diagnosis that’s broadly accepted in conventional medicine. The new idea today is that there are many metabolic syndromes — a family of related disorders which lead to diabetes as well as to other chronic and degenerative diseases. That may sound scary, but it’s actually good news. It means that medicine is getting insight into how the body works, how to see problems much earlier, and how to prevent disease.

So let’s look into what you can learn now about your risks of developing type 2 diabetes — and how to make sure it doesn’t happen to you.

What is diabetes?

If I told you that people with untreated diabetes were literally starving, would you believe me? It may sound extreme, but it’s true. The term diabetes mellitus is actually derived from the Greek words meaning “to run through.” And this is exactly what’s happening. In diabetes, the nourishment we take in cannot get into our cells, and literally runs through the body instead of feeding it.

Think of feeding your hanging plants with too much nutrient-rich water. Instead of the roots drinking in the nutrients and water, the nourishment runs straight through the soil and trickles out onto the floor. No matter how much you feed the plant, the water runs through it. Eventually its leaves start to yellow, shrivel, or drop. Like your plant, the cells of a diabetic patient can’t absorb the nourishment they need.

Under normal circumstances, our bodies break down food we eat into potential energy. That energy enters the blood stream mostly in the form of glucose. Glucose is then escorted into our cells with the help of the hormone insulin, where it becomes the fundamental fuel for all cell activity. In diabetes, our cells can’t access glucose because insulin is either absent or unable to open the cell door to let it in.

The result is excess glucose or “sugar” floating around in the blood with no place to go. In a desperate effort to restore blood sugar levels to normal, our bodies end up eliminating the unused glucose, allowing it to “run through” our bodies, depriving us of the energy and nourishment we need.

Just as the leaves shriveling on your houseplant signal trouble, your body will try to alert you when it isn’t getting enough fuel. The following are warning signals that your body may already have type 2 diabetes:

Increased hunger (especially in the form of carbohydrate cravings)
Increased thirst
Exhaustion
Frequent urination
Weight loss or gain
Blurry vision
Cuts or sores that won’t heal

Because your cells aren’t being fed, your brain sends out the message that you’re hungry, tired and thirsty. And though you may be eating and drinking more, your cells are literally starving. This faulty insulin signaling is the thread common to all forms of diabetes.

There are three main types of diabetes: type 1, type 2 and gestational diabetes. Type 1 is characterized by a defect in the islet cells of the pancreas that makes them unable to produce any insulin at all. Previously referred to as juvenile diabetes, type 1 is thought to be autoimmune in nature and is generally diagnosed in early childhood. Type 2, also commonly referred to as adult onset diabetes mellitus or noninsulin-dependent diabetes, develops when cells become resistant to insulin. And gestational diabetes occurs late in pregnancy when a mother’s hormones interfere with her ability to utilize insulin. All forms of diabetes, if left untreated, can lead to serious complications — including eye problems, compromised circulation, kidney damage, and nerve damage.

It may give you some comfort to know that type 2 diabetes doesn’t just hit overnight, but develops gradually over time. And though there are several risk factors that can increase your likelihood of developing it, the progression toward type 2 diabetes begins when you become resistant to your own insulin. In functional medicine, insulin resistance is an early indication of metabolic syndrome.

The connection between metabolic syndrome and type 2 diabetes

Twenty years ago, metabolic syndrome was almost an unknown idea among conventional practitioners. Today it is recognized as the precursor to full-blown diabetes. This is gratifying because it means conventional medicine accepts the idea that diabetes develops over time — it doesn’t just appear overnight.

The diagnosis of metabolic syndrome is made when three or more of five disorders are present in the patient: high triglycerides, low HDL cholesterol, high blood sugar, high blood pressure and an above-average waistline.

In functional medicine, insulin resistance and metabolic syndrome are the same thing. We view them this way because they begin with the same faulty cell signaling that, over time, causes metabolic disorders and damage, symptoms such as those used in the conventional diagnosis of metabolic syndrome, and eventually, degenerative diseases.

New research is showing that we can use specific nutrients to sort out the mixed-up cell signaling that occurs in metabolic syndrome and reverse the problem. This is fascinating to me because it promises that we can use food and supplements to prevent or reverse insulin resistance and other metabolic disorders instead of medication with its unwanted side effects! We will be hearing more about this in the next few years, but in the meantime following a Mediterranean diet can help provide similar effects.

Interestingly, making poor food choices is one of the big culprits leading to insulin resistance in the first place.

What causes prediabetes and the diabetes progression?

Type 2 diabetes manifests itself differently in each individual. And though symptoms and severity may vary, the starting point for most women is a diet with a high glycemic load (high in refined sugars and carbohydrates), combined with inactivity and a family history of type 2 diabetes. Next, the body reacts to high blood sugar by producing more insulin. With persistently high insulin levels, cells eventually build up a resistance to it and stop opening their doors. This stage, known as insulin resistance, is when glucose begins to pass through the body without being absorbed.

Soon enough, the pancreas gets the message and decreases insulin production. As insulin levels drop and diet remains high in glucose, blood sugar continues to creep up. Ultimately, insulin levels drop and blood sugar jumps dramatically. This is the point where the official diagnosis of diabetes is typically made. Since the harmful effects of insulin resistance cut across all the body’s systems, the severity at this point varies widely from individual to individual based on the health of their other systems. While some people with diabetes continue to make small amounts of insulin and can control their blood sugar through diet, others stop producing insulin altogether and have to rely on outside sources of insulin.

Numbers may differ from lab to lab, but type 2 diabetes is generally diagnosed when fasting blood glucose has reached 126 mg/dL or higher (compared to a normal range blood sugar level between 70 and 99 mg/dL). At Women to Women, we feel it’s much more beneficial to watch trends in blood glucose over time than to stick with one number.

In other words, if I see a woman’s blood glucose going up a little every year — even if those levels are still well under 99 mg/dL — I begin working with her right away to make healthy changes in her life. A gradual increase in blood sugar means that her cells are already insulin resistant, though the degree depends on her unique situation. And this is our chance to intervene early!

Fortunately, there are several stops on the pathway to type 2 diabetes and, as with any good road trip, there are various routes available and opportunities to turn around. The problem is that many conventional healthcare practitioners don’t step in early enough to change a patient’s course until it becomes difficult to reverse.

Waiting for sugar

It makes sense that if one out of every three of us is walking around with prediabetes, healthcare practitioners would be prepared to implement strategies to halt its progression to type 2. But this isn’t always the case. Standard blood tests look at blood sugar, among other things, but leave out one of the first indicators of prediabetes: insulin. Remember that insulin levels are among the first markers of change on the pathway to diabetes. At first they increase as insulin resistance sets in, then they start to decrease. So understanding how your insulin is working can help you to make important changes early on.

Sadly, many conventional practitioners lack the time to look closely at a patient’s lifestyle to determine if they could benefit from an insulin test. In fact, there is no set protocol for intervention until blood sugar begins to creep up, which means the patient has passed insulin resistance already. And though you can still reverse the problem, you’re much further along by then.

At Women to Women, we encourage our patients to take the driver’s seat when it comes to their health. Oftentimes, this means taking an honest look at your symptoms, nutrition and exercise habits, and it could also mean deciding for yourself that you could benefit from an insulin test. There is nothing wrong with requesting an insulin test from your healthcare provider yourself.

Staying on top of insulin early can help you avoid type 2 diabetes, insulin imbalance — and the problems associated with it, including imbalance of your sex hormones.

Insulin and hormonal balance

The hormonal systems in our bodies are intricately linked by what is called the endocrine system. And contrary to what many practitioners think, when one aspect of the endocrine system is off-kilter, it can throw other parts out of balance as well. This is the case with diabetes and menopause. Insulin interacts with estrogen, testosterone, DHEA and thyroid hormones. When insulin is out of balance from a poor diet, it can interrupt the regulation of estrogen, testosterone and other hormones. This can make the already bumpy hormonal path during perimenopause even more difficult.

Over time, poor insulin control can send all the body’s systems — neuroendocrine, cardiovascular, digestive and immune — out of balance, worsening your menopausal symptoms significantly.

What many women don’t realize is how nutrition is integrally connected to the web of hormonal balance. Put simply, if you change your diet, you can change your hormones. By eating balanced meals, including complex carbohydrates and high quality protein and fats, you can regulate the insulin your body releases and keep estrogen and testosterone in balance.

Getting back on track starts with making healthier choices.

The Core Balance Diet – About The Book

womentowomen on November 18, 2013

28 Days to Boost Your Metabolism And Lose Weight For Good

Is your weight gain making you miserable? Have you noticed that you’re packing on pounds in unpleasant places? Or is the scale-and the way you feel about yourself-just stuck, no matter how much you diet or exercise? If you’ve struggled without success to lose weight and keep it off, there’s always a reason, and – surprise! – it probably has little to do with how hard you try or how many calories you count.

The Core Balance Diet is a breakthrough plan designed to restore your body’s equilibrium and return you to a healthy, sustainable weight. Marcelle Pick, OB/GYN NP draws upon decades of experience, both her patients’ and her own, to help you:

Learn simple lifestyle changes and smart nutrition choices that will show you how to tune in to your body and identify your fundamental obstacles to weight loss.
Adopt a customized two-week program geared at restoring your Core Balance and shedding those toxic pounds once and for all.
Enjoy delicious recipes made from whole foods that give your body the support it needs to heal.
Explore underlying issues and emotional patterns that may be getting in your way.

The Core Balance Diet heralds a whole new chapter in weight loss, proving how easy it is to work with your body and the right foods – not against them – to rid yourself of weight and unhealthy habits for good. Within a month, you’ll be on your way to a lean, fit, and balanced body that is ready to support you – and look great – for the rest of your life.

Order it now at Hay House

Feel Better In Two Weeks — Try A Quick-Cleanse

womentowomen on November 18, 2013

by Marcelle Pick, OB/GYN NP

How long has it been since you felt truly great? Stop for a moment and take inventory of how you feel right now. Are you feeling tired, bloated, moody, flabby, achy or spaced-out? Do your clothes fit a little tighter than you might like? Are you suffering from allergies or chemical sensitivities? Or are you so used to feeling “off” that it now feels normal? If so, let me tell you how you can feel better in just two weeks by simply paying more attention to what you eat.

I can’t think of a patient who hasn’t been skeptical when I tell them how life-changing the Women to Women Quick-Cleanse can be – but it’s true. You are what you eat. It’s that simple. Of course, diet is not the only factor — getting to the root of health issues is complicated. But it is a fundamental piece of the puzzle. With this elimination diet plan, you’ll eliminate the dietary “clutter” that is taxing your digestive and immune systems and slowing your metabolism. From here, you can quickly determine which foods fuel your unique biochemistry and which ones get in your way. The reward will be increased energy and focus, clearer skin, more efficient digestion, and an improved muscle-to-fat ratio — you may even lose a few pounds.

This is the same eating plan we recommend to all our new patients and members — to resounding success. The cleansing plan is simple and can be customized to suit your comfort level. Changing eating habits can be discouraging, difficult and confusing — which is why most conventional doctors don’t go there. They don’t believe women can do it! But I know differently because I’ve seen the solid evidence every day in my office. So take it slowly — and don’t give up! Try this plan for two weeks and see how you feel. If you fall off, try again a few months later. I promise you that the self-knowledge and vibrant health you gain will be worth it.

So let’s get started!

How a quick detox diet works

A Quick-Cleanse plan helps turn down the noise in your body and frees up your immune system to deal with other, potentially more hazardous concerns — like viruses, accelerated aging, or unchecked cell division. Because you will be eating whole foods, simply prepared, and supplementing with a probiotic and fiber supplement, the plan allows your upper GI tract to cleanse, rest and restore itself – which in turn boosts your liver’s ability to detox efficiently, quiets inflammation, heals the lower gut, revs up the metabolic fire, cleanses the colon, and reminds your body to burn fat, not sugar, for fuel.

No diet is a cure-all. In fact, I don’t like the word diet because it brings to mind fads and self-deprivation, and in my experience most diets of that nature just don’t work. Because the science of weight loss is so much more complex and variable with the individual than we ever previously thought, it wouldn’t surprise me if traditional dieting became a thing of the past. So while the specifics of an effective elimination diet are complex in that they depend upon an individual’s unique make-up, the basic idea is simple: certain foods and nutrients will fire up your metabolism and certain foods and substances will derail it.

Because everyone’s biochemistry is different, multiple factors come into play in a successful cleansing plan, including your age, genetic profile, the degree of inflammation in your body, hormonal balance including thyroid levels, hydration, exercise, rest, and above all, your liver’s ability to detoxify. But it’s safe to say that stress, environmental exposure, poor exercise habits, and suboptimal nutrition begin to take their toll on women universally by the time they reach their late 30’s to early 40’s. An improved diet and nutritional supplementation can undo much of the damage wrought by our modern lifestyle. But to really flush your system out you will need to identify which foods are optimal for your individual “blueprint” — and which are best avoided. And that’s what the Women to Women Quick-Cleanse diet is all about.

The Quick-Cleanse Plan

Our Quick-Cleanse plan is adapted from the nutritional and lifestyle guidelines that form a mainstay of our plan. The cleansing plan and guidelines work hand-in-glove with each other because you cannot sustain hormonal balance without a nutritionally rounded diet, while at the same time it’s tough to choose healthy foods when your body is experiencing erratic hormonal fluctuation (ask any woman with undeniable PMS cravings). There is a powerful action/reaction equation at work here. Stubborn weight gain, PMS, fatigue, GI issues, joint and muscle aches, increased food sensitivities and mood irregularities are just a handful of the many diet-related symptoms that can worsen and diversify with hormonal imbalance. So regardless of where you may fall on the severity scale (if you aren’t sure, take our Homone Health Assessment), our Quick-Cleanse plan can help your hormonal symptoms, and may put an end to your discomfort altogether.

Don’t be surprised if you feel fatigued in the early days as your body works to eliminate toxins. At the end of two weeks, you should be feeling more alive in your own skin, energized, and focused, and experiencing less pain and improved digestion. You will also be more in-tune with the requirements and rhythms of your own body.

Quick-Cleanse guidelines

The basic idea of the Quick-Cleanse plan is to progressively remove certain foods and food categories from your diet for two weeks, then phase them back in and monitor how you feel. This plan is challenging, but it is not calorie-restricted. You may eat as much as you want of the recommended foods. The goal at the end of two weeks is to bring your biochemistry closer to baseline. As you reintroduce certain foods, you will have an undiluted reaction and be better able to judge their overall effect on you.

While on the Quick-Cleanse plan, I recommend you eat three balanced meals and two snacks every day. We suggest eating your snacks at mid-morning and mid-afternoon. To simplify life while you’re on the plan, shop ahead to the degree you are able using our Quick-Cleanse shopping guide, and clear a special place in your refrigerator and kitchen shelves for your foods. Here are further guidelines in detail :

Eat at least 3-4 oz of lean protein with every meal and 1-2 oz with each snack (3-4 oz is about the size of a deck of cards).

Try to keep overall carbohydrate intake to 60 grams per day, with about 15 grams per meal and 7 grams per snack, unless you are working out regularly (more than 4 days a week).

Use oils with a high smoke point for cooking. Grape seed oil is our favorite, but there are many other good choices. Extra-virgin olive oil and flax seed oil are good choices for dressings. Store all oils in a cool, dark location.

Do not skip meals. Your body burns fuel during the day when you are busy and stressed, so that’s the best time to give it the nutrients it needs.

Do not eat after 7:00 pm. This will allow your digestive system to rest while you sleep.

Drink eight to ten 8-oz glasses (at least 2 quarts) of pure, filtered water each day.

Take a rich multivitamin with calcium and magnesium. We also recommend essential fatty acids and 500 mg of vitamin C. Eat or drink something nutritious when taking your nutrients to help absorption, and be sure to drink at least one big glass of water with them. This approach will help prevent the stomach upset some women experience with nutritional supplements.

Take a fiber supplement each morning and evening. I recommend buying fresh flax seeds and a small coffee grinder in which to grind them. Sprinkle ground flax seeds on breakfast porridge or salads — they are a great source of fiber and alpha-linolenic acids.

You will also need to take a good probiotic twice a day, 30 minutes before eating or according to directions.

Do some form of gentle exercise each day. We suggest 30–45 minutes of walking (15 minutes after each meal, if you like). If you already work out, don’t stop now. Continue your regular routine as per usual, or tone it down if you feel fatigued. If you find you are hungry, eat a banana (or any of the other recommended foods) before or after your work-out.

If you can, try to go to bed by 10:00 pm. This is not imperative, but it will help your body detox by reestablishing a natural circadian rhythm, which will in turn smooth out your hormonal cycles. After two weeks you’ll notice that you sleep better at night and have more energy through the day, when you need it.

Foods to exclude

A list of three levels listing foods to exclude, ranging from less strict to very strict, follows. We encourage you to customize what you eliminate according to your own emotional and physical comfort level.

Depending on your preferences, you can approach an elimination diet from one of two ways: either beginning at Level III and becoming less strict over two weeks, or vice versa, beginning at the Level I and eliminating more foods as you progress. Trust your intuition on this, and don’t be afraid to experiment a little. The important thing is not to give up if you don’t get overnight results.

In general terms, we have found that the stricter you are, the more quickly you will see results — but you may also feel worse before you feel better, and this approach isn’t right for every body. Some of the symptoms that can arise in the first week as your body rids itself of stored-up toxins and fat include headaches, increased fatigue, depressed mood, nausea, lightheadedness, joint or muscle stiffness, and changes in GI function. This is normal, so do your best to stick with it. If you don’t make it the full 14 days the first time, don’t beat yourself up; just resolve to go a little longer the next time. Good health is an evolving process!

If you prefer to take a moderate approach, you can start at the first level and see how you feel. If you do not experience a change, or as you are energized to go further, proceed to the next level. Eliminate the foods on each successive list, again checking in with how you feel at each stage along the way. Alternatively, you can start your cleansing plan by eliminating all of the foods listed at once. (Do be cautious about discontinuing caffeine cold-turkey. For hints on how to wean yourself, see our article). If you begin with level III and work backwards, once again gauge the rate at which you add foods back in according to how you feel.

Level I — Least strict. Eliminate the following…

Alcohol
Packaged and processed foods (good rule of thumb: if it has more than three ingredients on the label, don’t buy it!)
Caffeine
Chocolate and cocoa
Condiments: ketchup, relish, chutney, barbecue sauce, teriyaki and soy sauce
Fats: shortening, margarine, processed oils
Grains: wheat, spelt, barley, kamut, rye, triticale, corn
Juices that are not fresh or raw
Peanuts
Processed meats: canned meats, cold cuts, bacon, sausage
Pork
Salt, in excess
Shellfish
Soy and soybean products: tofu, tempeh, soy sauce, etc.
Soft drinks
Sweeteners: refined sugar/white sugar (sucrose), brown sugar, raw sugar, evaporated cane juice, fructose, high-fructose corn syrup, honey, maple syrup, barley malt

Level II — All of the above, plus…

Beef and veal
Dairy, including butter
Mayonnaise and mayonnaise-like spreads
Nightshade vegetables: tomatoes, eggplant, peppers
Nuts and seeds
Salad dressings

Level III — All of the above, plus…

Citrus fruits (except lemon, if it agrees with you)
Egg yolks
High glycemic-index fruits: bananas, dates, figs, grapes, pineapple, raisins, watermelon
Vinegars
Mustards

Foods to enjoy

For a complete list of the many foods you may enjoy on the Quick-Cleanse plan, see our shopping guide. One recommendation we make to all women and their families, but especially to anyone on an elimination diet, is to buy organic and locally-grown food whenever possible, and to always wash produce thoroughly. Do not eat fruit (or anything else) with mold on it.

The best lean protein is boneless, skinless chicken and turkey breast and egg whites (preferably free-range, organic, and antibiotic-free). Certain fish are okay, such as smaller ocean species like sardines and mackerel, white fish such as flounder or cod, or farm-raised tilapia or rainbow trout (again, organically farmed, if possible). Grass-fed organic beef is acceptable in limited amounts (no more than 12 oz per week). We also recommend buying brown rice protein powder to blend into filling smoothies.

Beans and legumes are a great choice to add bulk and lean protein, whether you are vegetarian or not. You may also eat steamed brown rice, quinoa, amaranth, teff, wild rice and millet (again, see our shopping list for a complete guide). These grains are whole, complex carbohydrates that can provide a steady supply of energy throughout the day — especially when combined with legumes or other protein complements. But again, we see every woman as a unique individual, and just as some find that animal protein does not agree with them, other women cannot tolerate a diet high in vegetable protein sources.

As for vegetables, these are fairly limitless in possibilities. Green leafy vegetables are particularly known for their cleansing, alkalizing properties and have been prized for centuries for flushing toxins, including Traditional Chinese Medicine and Ayurvedic medicine.

Seasoning is another way to add infinite variety and antioxidants to the foods you choose for your detox diet. Buy fresh spices whenever you can, or grow your own! See our shopping list for the full complement of spices you can include.

Snacking is heartily encouraged on the elimination diet — but you may have to rethink your idea of what makes a good snack! Half a steamed chicken breast with snap-peas? Almond butter and rice cakes? Or half an acorn squash stuffed with quinoa, lima beans and scallions, anyone? You may need to add an extra snack, especially if you work out, or if you are just simply famished. Listen to your body. There is no rule that says you can have only two snacks per day.

This may seem like a trivial thing, but we have also found that something as simple as varying the texture and color of your foods can play a huge role in how satisfied you feel. For an example of what one day on our Quick-Cleanse diet might look like for you, click here.

Hints for success

The Quick-Cleanse plan is not without its challenges, and many a woman has burst into tears in my office at the very thought of changing her diet so radically — even for two weeks! If you are have similar feelings or your emotions flare up once you’re following the plan, don’t worry. It’s okay — food is an emotional thing. Do your best and don’t get down on yourself. If you manage to cut out even two potential offenders in two weeks, you’ve done yourself some good! Next time you may succeed in cutting out a couple more.

To assist you with the process, we’ve come up with a few hints and watch-out-for’s. We have found these tips to be tried and true after years of working with women from all walks of life. See how they work for you:

Schedule wisely. Look ahead in your calendar and choose two weeks that are relatively stress-free. Holidays, family gatherings, and major deadlines are in direct opposition to your efforts.

Pre-shop. Shop ahead for all of your detox/elimination diet foods and supplements. We’ve provided a quick-and-easy comprehensive shopping list for you to print out and take to the store. Establish a special shelf in the fridge, cupboards, or countertop for your cleansing program foods.

Limit entertaining, going out to eat and to parties. It can be hard to stay focused on your Quick-Cleanse plan during social gatherings, so try to keep them to a minimum for just two weeks.

Be honest. Tell your friends and family about what you are trying to do. Ask them for their active support — you may be surprised how inspiring you can be!

Journaling. Use a food diary, scheduling a time each evening to write and chart your progress, including any difficulties and symptoms. This will help you notice improvements.

Enlist a friend. Have a friend join you in the cleansing program and pre-arrange special treats to enjoy together — a daily walk, yoga class, or weekend shopping expedition.

Reward yourself. Think of your absolutely favorite (non-food!) things to do. Enjoy at least one every day. Take a long hot bubble bath. Get a massage or a manicure and pedicure. Borrow or buy yourself a new CD or take a leisurely bike ride. Allow yourself time each day in the natural world. Think of this short time as “me” time and revel in it. Don’t feel guilty; your neurochemical reward response can help you hard-wire positive behavior!

Get adequate rest. This is especially important when your system is ridding itself of toxins. If you can, luxuriate in the occasional nap. This can be very cleansing and restorative!

Breathe!

Phasing food back in

Once you hit the two-week mark, pat yourself on the back and give yourself a hearty congratulations. Hopefully you will be feeling significantly better. If you want to continue the plan, go ahead! If you have had enough, it’s time to reintroduce foods back into your diet.

Depending on what you’ve given up, reverse the process, eating a lot of a particular food category (like dairy) for two days and see how you feel. Try to introduce last the foods you crave the most. I know this sounds counterintuitive, but sometimes our minds and bodies get addicted to abnormal states (see our food sensitivities article) and undermine our efforts to implement healthy changes.

Most common food sensitivities (wheat, dairy, corn, soy, yeast, sugar) become blatantly obvious after two weeks on the Quick Cleanse. You may find you suffer from a vicious “food hangover” upon reintroducing certain foods that never seemed to bother you before. Take this as a sign of your success! You now have some valuable information with which to go forward. Keep track of any changes in your food journal and remember your food triggers — that way you can choose wisely during times of stress.

Moving toward wellness

The Quick-Cleanse plan is not intended to solve chronic health or weight issues. It is meant to be a first step in acquiring new understanding of your unique physiology. It should allow you to see your body’s ability to detox as a limited resource, one that you can foster with a bit of extra attention and self-care. Once you know what kinds of food make you feel well and which make you feel sick, you put yourself in the driver’s seat of your own long-term health and weight loss.

Health Risk Assessments

womentowomen on November 18, 2013

Take our Health Assessments and get a better understanding of what health risks you may have.

Adrenal Health Assessment

Your adrenal glands give you your get up and go – seriously! These small walnut sized glands ignite the fight or flight response when you are under stress – either real or perceived. This fight or flight response creates a tremendous amount of energy in just seconds to help keep you – or someone you are protecting – alive.

Take the Adrenal Quiz

Hormone Health Assessment

Hormonal imbalance is very common and often complicated, simply because we have so many hormones in our bodies. Because hormones are extremely agile and adaptive, they don’t just stop working, they often find other ways of working and adapting. Your body will try to compensate for these shifts – and you may start to experience symptoms that you’ve never had before – ones that you don’t understand and ones which you definitely would rather not have! The great news is that we can help you shift your hormones back into balance.

Take the Menopause Quiz

Take the PMS Quiz

Digestive Health Assessment

A well running digestive system is crucial to good health – your digestive system is your body’s powerhouse to break down food into usable nutrients and to control toxicity by getting rid of the unused portions. Sometimes a digestive imbalance is at the root of seemingly unrelated symptoms, so it can be hard to spot. I always encourage women to evaluate their digestive health if they are having any chronic health problems. Your first line of defense is a healthy GI tract!

Take the Digestion Quiz

Changes At Women to Women

womentowomen on November 17, 2013

by Marcelle Pick, OB/GYN NP

Sometimes, as I’m sure you all know, change can be challenging… and sometimes there are bumps along the way. Changes like this can invoke great thought – and catapult us onto a whole new level of creativity and that’s where we are today! I have put together a truly amazing team.

As you can see, our website is not only looking beautiful, but contains the information you want and the information you need from the name you’ve always trusted. We have developed new products for you, too! Using the latest research, top grade ingredients and the best manufacturing processes available, the new Women to Women products have arrived to help you enhance and make the most of your health! Products you can trust – from the brand you’ve always known.

Click here to see what we have to offer you – we’re proud of what we’ve created!

And check back often for more information and updates. Women to Women continues to be here for you!

Women’s Sexuality and Fertility

womentowomen on November 5, 2013

by Marcelle Pick, OB/GYN NP

As women, society can often make us feel like we’re on a timeline. Not only are we expected to bear children by a certain age, we are also expected to cease being sexy as we get older. But I’m happy to say that more and more women are throwing this timeline to the wind and charting their own paths! Many women are enjoying motherhood later in life in order to pursue their dreams. And those beyond menopause are reclaiming their sexual selves to take pleasure in vibrant, active sex lives. Though the focus of a woman’s sexual life will change over time, nature has given both men and women the ability to enjoy sexual pleasure for the duration of our lives!

And the truth is, sexuality and sensuality can change for a woman throughout her life. At some points feeling sexy comes easily, while other times being in touch with our sexual selves is the last thing on the to-do list. It may be a loss of libido, pain with intercourse, fear of pregnancy or STD’s, or stress regarding infertility. Anyway you look at it, women’s sexual needs and desires fluctuate naturally with time. And I’ve seen that an honest discussion about these matters can dramatically change a woman’s quality of life and help prevent unwanted health problems.

I have also seen many women overcome issues related to sexuality and fertility. Fertility, in the conventional sense, may not be an option for some women or it may not happen when they thought it would. But there are many avenues to explore within and outside your own body when it comes to fertility — and we’ve helped lots of women get to their final destinations, whether that means becoming a mother or not. Then there are women who reach the end of their fertility with great relief. They welcome the cessation of menstrual periods and the hassle of birth control, but aren’t sure what their sex lives will look or feel like in this new terrain.

The bottom line is that when it comes to our sexual selves, women are faced with overwhelming expectations. It’s natural to ask questions. I encourage you to do so, and to become as informed as possible. From questions about masturbation and low libido to the mind-body connection in fertility, we’ve been listening and providing advice on women’s sexual health and fertility for many years.

Here is a comfortable place for you to explore this sensitive subject and find answers to some of the questions you may have been afraid to ask. Read more about this topic in our other articles.