Estrogen Induced Cancer: Get on the RIGHT PATHWAY! (details inside)

New research pinpoints how nutrition may prevent estrogen's carcinogenic activity by directing metabolites down favorable pathways.

Guest Article By Dan Lukaczer, N.D.

The continuing controversy over the health benefits and risks of estrogen is a complex and evolving story. Part of the reason is because estrogen is a much more complicated substance than originally believed. Although most people think of estrogen as a single entity, these hormones are actually three biochemically distinct molecules the body produces naturally—estrone (E1), estradiol (E2), and estriol (E3). These three estrogen molecules have different activities that make them more or less "estrogenic." The estrogenic activity often determines the mutagenic or carcinogenic potential of an estrogen.

It is widely believed that cumulative estrogen exposure is the most critical breast cancer risk factor. Breast cancer risk increases with early menarche, late menopause, long-term use of birth control pills, and estrogen replacement therapy. [1] When women gain weight, grow taller, have fewer children (and have them later in life), they increase their lifetime exposure to estrogen, and its associated risks.

Researchers are gaining new insights into the processes through which E1, E2, and E3 are metabolized, detoxified, and excreted. These estrogens break down or are detoxified into estrogen metabolites—daughter compounds—called 2-hydroxyestrone, 4-hydroxyestrone, and 16-hydroxyestrone. These metabolites can have stronger or weaker estrogenic activity—and thus increase a woman's risk of breast, uterine, and other cancers—depending on how they are metabolized.

We know estrogen metabolism depends on three factors: a woman's genetic makeup, lifestyle and diet, and environment. Therefore, understanding estrogen metabolism, and the things we can do to affect it, offers significant opportunities to reduce cancer risks, particularly of breast and uterine cancers.

Estrogen Metabolism 

In premenopausal women, the ovaries produce the estrogen estradiol (E2), which converts into estrone (E1), both of which must eventually be broken down and excreted from the body. This breakdown occurs primarily in the liver, and the excreted metabolites flow out in the bile or urine. Estradiol and estrone undergo this breakdown through a process called hydroxylation, an enzymatic activity in which the parent estrogen is transformed by the addition of a hydroxyl (OH) group at specific positions on estrogen's molecular ring.

Estrogen molecules are composed of carbon ring structures that are named numerically. Estradiol has 17 carbon atoms and can be hydroxylated at particular points on that ring. Considerable research has shown that major metabolites of estradiol and estrone are those hydroxylated at either the C-2 or the C-16 positions. Hydroxylated metabolites at the C-4 position also are present, but in lesser amounts. We might think of this process as parent estrogens (estradiol and estrone) begetting daughter estrogens (C-2, C-4, and C-16 hydroxyestrones and hydroxyestradiols). The problem is, some of these are the proverbial good daughters and some are bad daughters. I'll describe how the "bad" daughters can cause significant trouble.

What makes an estrogen good or bad? That has to do with the biological activity, or potency, of that estrogen. Estrogens are important in a host of cellular activities that affect growth and differentiation in various target cells. This is normal and beneficial, but too much estrogenic stimulation can have a negative effect. Therefore, properly metabolizing and excreting estrogens is crucial. This is how the daughter compounds differ substantially. If these estrogens are metabolized into the 2-hydroxylated estrone and estradiol, they lose much of their cell proliferative and estrogenic activity and are termed "good" estrogen metabolites. Studies show that when 2-hydroxylation increases, the body resists cancer, and that when 2-hydroxylation decreases, cancer risk increases.

However, the C-4 and C-16 hydroxylated estrone and estradiol metabolites are different from C-2 because these metabolites have more estrogenic activity than their mother compound. [3] Research strongly suggests that women who metabolize a larger proportion of their estrogens down the C-16 pathway, as opposed to the C-2 pathway, have elevated breast cancer risk, [4] and that the daughter estrogens metabolized down the C-16 route may be associated with direct genotoxic effects and carcinogenicity. [5]

Predicting Cancer Risks 

In one recent large trial of 10,786 premenopausal women at the State University of New York at Buffalo, researchers found that those who went on to develop breast cancer had significantly less 2-hydroxyestrone and more 16-alphahydroxyestrone metabolites than women who did not. Following women for 5.5 years, they found that participants with increased levels of 2-hydroxyestrone had a 40 percent decrease in the occurrence of breast cancer. [6]

In a longer-term study on postmenopausal women, women with the highest C-2:C-16 ratio (a higher ratio means more C-2 and less C-16, proportionally) had 30 percent less risk of developing breast cancer than women with lower ratios. [7] With this information, it would seem useful to discover what, if any, dietary or lifestyle modifications could guide estrogens down the C-2 pathway.

Estrogens are metabolized by a series of oxidizing enzymes in the cytochrome P450 family. These are the detoxification enzymes that break down all manner of drugs, hormones, and environmental toxins into generally less harmful metabolites. By closely studying this family of 30 or so enzymes, scientists have discovered how the parent estrogen compounds are modified in the C-2, C-4, or C-16 pathways. Researchers found that if particular enzymes within this family, namely cytochrome P450 1A1 and 1A2, are activated or stimulated, then more parent estrogens are metabolized into C-2-hydroxylated compounds. [8] However, if cytochrome P450 3A4 and 1B1 are activated, then more C-4 and C-16 are produced [9]. The C-16-alpha version tends to damage DNA and cause abnormal cellular proliferation, while the C-2 metabolite has less estrogenic activity. [2-4] If the proportion of C-16-alpha-hydroxyestrone can be decreased while the C-2-hydroxyestrone is increased—changing the ratio between the two—cancer risk could be reduced.

Nutrition And Estrogen 

Epidemiological studies suggest the protective effects of soy protein on breast cancer rates in Asian countries where soy is a dietary mainstay. [10] While soy protein is a complex mixture of nutrients and phytochemicals, it appears that part of its benefit is related to the isoflavones genistein and daidzein. Studies suggest that they change the way estrogens are metabolized, therefore changing the C-2:C-16 ratio. In studies on both pre- and postmenopausal women, it has been shown that isoflavones increase the beneficial C-2-hydroxyestrone at the expense of the C-16-hydroxyestrone, therefore increasing the C-2:C-16 ratio. [11,12]

It appears that isoflavones found in other plants might also have beneficial effects. Kudzu (Pueraria lobata), a vine found in the southern United States, contains unique isoflavones. It was found that one of kudzu's isoflavones—puerarin—induced cytochrome P450 enzymes 1A1 and 1A2, among others, which pushed estrogen through the beneficial C-2-hydroxylation metabolic pathway. [13 ]

Lignans found in fiber-rich foods such as seeds and grains, and in particularly high concentrations in flaxseeds, contain phytochemicals that, when acted upon by bacteria in the gut, are converted to the metabolites called enterolactone and enterodiol, which appear to have similar effects as isoflavones. Researchers have demonstrated in animal and cell studies that lignans have chemoprotective effects, and they may influence estrogen production and metabolism. [14,15] Studies also have shown that women with breast cancer, or at risk for breast cancer, have low excretion levels of urinary lignans. In cell-culture studies, lignans have been shown to inhibit estrogen-sensitive breast cancer cell proliferation. [14] When flax was supplemented at five and 10 grams per day for three seven-week periods in a group of 28 postmenopausal women, the levels of C-2 hydroxyestrone increased in the urine, which increased the ratio of C-2:C-16. [15 ] This suggests that flax may have a beneficial effect on estrogen metabolism.

The Phytonutrient I3C 

The results of epidemiological studies on cruciferous and mustard family vegetables (Brassica genus)—including bok choy, broccoli, brussels sprouts, cabbage, cauliflower, kale, kohlrabi, mustard, rutabaga, and turnip—suggest that diets high in these vegetables lower the breast cancer rate. Increasing the amount of cruciferous vegetables in the diet can increase the C-2: C-16-estrogen ratio. [16] The vegetables' phytochemicals seem to have a specific estrogen-modulating effect, and indole-3-carbinol (I3C) may be the most important phytonutrient in this regard.

Eating broccoli, kale, or other crucifers releases I3C, which is transported to the stomach. I3C is not the only indole formed [17] but is probably the most important and well studied.

In the stomach, I3C is converted into many active compounds, one of which is diindolylmethane (DIM). Although DIM appears to be one important metabolite of I3C, most of the past and ongoing studies are performed on I3C itself. This is because I3C breaks down into a number of indole products, aside from DIM, which also may have estrogen-modulating activity. [18,19] Cell-culture studies and human clinical trials have shown that I3C at doses of 200­400 mg/day can influence estrogen metabolism and promote formation of 2-OH-estrone, and therefore may be useful in breast cancer prevention. [20,21 ] Current U.S. research studies are under way on I3C and women at increased risk for breast cancer. [22]

There is some controversy with I3C and when it should be administered. Most studies with I3C suggest it is best used as a preventive agent for women at high risk. Supplementing with I3C after cancer is present is less clear as far as benefit, as animal studies have been conflicting on this issue. [23,24]

Environmental Effects 

Researchers who completed a large study last year concluded that the environment plays a much larger role in cancer development than most people realize. For example, more than 44,000 pairs of twins were assessed for a possible cancer connection in each pair. If inheritance played a major role, there would have been a strong health and disease correlation in both twins, but inherited factors for breast cancer were estimated at 30 percent, at most. Researchers concluded that inherited genetic factors make a minor contribution to cancer susceptibility, and that environmental factors play the principal role. [25]

Genes and the environment work together, and if a person has high genetic risk factors, greater attention should be focused on environment.

The World Health Organization recently reported that breast cancer has become the most common cancer in women throughout the world. [26] D. Lindsay Berkson, in Hormone Deception (Contemporary Books, 2000), reports on the accumulation of synthetic molecules in the environment from pesticides, plastics, and a variety of other sources that mimic the effects of the "bad" estrogens and add to cancer risk. Even if a woman doesn't have cancer in her family, with this ever-increasing environmental burden of estrogen-mimicking molecules, she needs to think about cutting her risk: what to do about internal and external environments. There is credible scientific evidence to suggest that consuming certain foods and phytonutrients may have a favorable effect on the risk of estrogen-related cancers.

The Estrogen Dilemma

Dan Lukaczer, N.D., is director of clinical research at the Functional Medicine Research Center, a division of Metagenics International Inc., in Gig Harbor, Wash. Metagenics supplies medical foods and supplements, including those containing lignans, isoflavones, and I3C, to health care practitioners.

References:

1. Yager JD. Endogenous estrogens as carcinogens through metabolic activation. J Natl Cancer Inst Monogr 2000;27: 67-73.

2. Bradlow HL, et al. 2-hydroxyestrone: the 'good' estrogen. J Endocrinol 1996;150 Suppl:S259-65.

3. Gupta M, et al. Estrogenic and antiestrogenic activities of 16 alpha- and 2-hydroxy metabolites of 17 beta-estradiol in MCF-7 and T47D human breast cancer cells. J Steroid Biochem Mol Biol 1998;67(5-6):413-9.

4. Kabat GC, et al. Urinary estrogen metabolites and breast cancer: a case-control study. Cancer Epidemiol Biomarkers Prev 1997;6(7):505-9.

5. Bolton JL, et al. Role of quinoids in estrogen carcinogenesis. Chem Res Toxicol 1998;11(10):1113-27.

6. Muti P, et al. Estrogen metabolism and risk of breast cancer: a prospective study of the 2:16 alpha-hydroxyestrone ratio in premenopausal and postmenopausal women. Epidemiology 2000;11(6):635-40.

7. Meilahn EN, et al. Do urinary oestrogen metabolites predict breast cancer? Guernsey III cohort follow-up. Br J Cancer 1998;78(9):1250-5.

8. Bradlow HL, et al. Multifunctional aspects of the action of indole-3-carbinol as an antitumor agent. Ann NY Acad Sci 1999;889:204-13.

9. Huang Z, et al. 16-alpha-hydroxylation of estrone by human cytochrome P4503A4/5. Carcinogenesis 1998;19(5):867-72.

10. Vincent A, Fitzpatrick LA. Soy isoflavones: are they useful in menopause? Mayo Clin Proc 2000;75(11):1174-84.

11. Xu X, et al. Effects of soy isoflavones on estrogen and phytoestrogen metabolism in premenopausal women. Cancer Epidemiol Biomarkers Prev 1998;7(12):1101-8.

12. Xu X, et al. Soy consumption alters endogenous estrogen metabolism in postmenopausal women. Cancer Epidemiol Biomarkers Prev 2000;9(8):781-6.

13. Guerra MC, et al. Comparison between Chinese medical herb Pueraria lobata crude extract and its main isoflavone puerarin antioxidant properties and effects on rat liver CYP-cataly-sed drug metabolism. Life Sci 2000;67(24):2997-3006.

14. Mousavi Y, Adlercreutz H. Enterolactone and estradiol inhibit each other's proliferative effect on MCF-7 breast cancer cells in culture. J Steroid Biochem Mol Biol 1992;41(3-8):615-9.

15. Haggans CJ, et al. Effect of flaxseed consumption on urinary estrogen metabolites in postmenopausal women. Nutr Cancer 1999;33(2):188-95.

16. Fowke JH, et al. Brassica vegetable consumption shifts estrogen metabolism in healthy postmenopausal women. Cancer Epidemiol Biomarkers Prev 2000;9(8):773-9.

17. Stephenson PU, et al. Modulation of cytochrome P4501A1 activity by ascorbigen in murine hepatoma cells. Biochem Pharmacol 1999;58(7):1145-53.

18. Liu H, et al. Indolo[3,2-b]carbazole: a dietary-derived factor that exhibits both antiestrogenic and estrogenic activity. J Natl Cancer Inst 1994;1758-65.

19. Wong GY, et al. Dose-ranging study of indole-3-carbinol for breast cancer prevention. J Cell Biochem Suppl 1997;29:111-6.

20. Telang NT, et al. Inhibition of proliferation and modulation of estradiol metabolism: novel mechanisms for breast cancer prevention by the phytochemical indole-3-carbinol. Proc Soc Exp Biol Med 1997;216(2):246-52.

21. Michnovicz JJ, et al. Changes in levels of urinary estrogen metabolites after oral indole-3- carbinol treatment in humans. J Natl Cancer Inst 1997;89(10):718-23.

22. Osborne MP. Chemoprevention of breast cancer. Surg Clin North Am 1999;79(5):1207-21. 23. Bailey GS, et al. Enhancement of carcinogenesis by the natural anticarcinogen indole-3-carbinol. J Natl Canc Inst 1987 May;78(5):931-4.

24. Xu M, et al. Post-initiation effects of chlorophyllin and indole-3-carbinol in rats given 1,2-dimethylhydrazine or 2-amino-3-methyl-imidazo[4,5-f]quinoline. Carcinogenesis 2001;22:309-14.

25. Lichtenstein P, et al. Environmental and heritable factors in the causation of cancer—analyses of cohorts of twins from Sweden, Denmark, and Finland. N Engl J Med 2000;343(2):78-85.

26. Davis DL, et al. Rethinking breast cancer risk and the environment: the case for the precautionary principle. Environ Health Perspect 1998;106(9):523-9

Spring Kidney Cleansing Smoothie and Juice Recipes!

Hello Informed Beauty - I truly believe the winter curse has broken!  It's perfect time to hit the reset button in our internal + external beauty regime.  Check out these GREAT SMOOTHIES that help to clear and support your oh-so-important  kidneys.  

Being that our kidneys are an important detoxification organ, it’s important that we learn to nourish them with the right foods. There are many beneficial herbs and foods we can include to support kidney health, and what better way to cleanse and support our kidneys than by juicing!

Here are 6 simple and delicious juice recipes that will help support the health of your kidneys and provide mild diuretic properties to help flush the kidneys of unwanted wastes.

Let’s get juicing…

Watermelon Flush

• 4 cups fresh watermelon, roughly chopped

• Handful of fresh basil leaves

*Note: This recipes works well in a juicer or blender.

Parsley Purifier

• ½ cup fresh parsley

• 2 celery ribs

• 1 carrot

• 1 cucumber

Dandy-love

• 3 dandelion leaves

• 1/2 green apple

• 2 celery stalks

• 1/2 lemon

• Chunk of broccoli stalk

Radiant-Radish

• 2 cups radishes, chopped

• 1 celery rib

• 1 cucumber

• 1/2 lemon

Mean & Green

• Handful of spinach

• Handful of kale

• 1/2 green apple

• 1/2 lemon

• 1-inch piece fresh ginger

• ½ cup fresh parsley

Cruciferous Goodness

• 1/2 head red cabbage

• 1/2 lemon

• 1 cucumber

• Chunk of broccoli stalk

• ¼ cup fresh cilantro

All these recipes can be pressed through your juicer and enjoyed any time of day to cleanse and rejuvenate your kidneys and support overall health.

Thank you Guest Post: Young and Raw - http://www.youngandraw.com/6-kidney-cleansing-juice-recipes/

MN Local Farmers Market Guide

It's such a delight to see the sunshine and birds chirping their spring song.  In light of a new season, it's that time of year to start thinking about the enjoyment of FRESH fruits and vegetables.

Here is a list of your MN Local Farmer's Markets! 

Mother's Day weekend on May 10th will kick off the Spring outdoor season at the Mill City Farmers Market. It is located on Second Street and South Chicago Avenue in Minneapolis.  Hours of operation are 8:00 AM to 1:00 PM.  We hope to see you there.

Other Farmer's Markets in the area that are always fun to visit include:

Minneapolis Farmers Market located at 312 East Lyndale Avenue North in Minneapolis.  This market is open every day, April through December.  Daily hours are 6:00 AM to 1:00 PM.

St. Paul Farmers Market is located at the corner of Fifth Street and Wall Street.  This market is open Saturdays and Sundays from April to November.  Saturday hours are 6;:00 AM to 1:00 PM and Sunday hours are 8:00 AM to 1:00 PM.

Nicollet Mall Farmers Market occupies a five-block area on Nicollet Mall (between 5th Street and 10th Street) and is open on Thursdays from May to October from 6:00 AM to 6:00 PM.

Midtown Farmer's Market is located on the corner of Lake Street and 22nd Avenue and is open from May to October on Tuesdays and Saturdays.  Tuesday hours are 3:30 PM to 7:30 PM and Saturday hours are 8:00 AM to 1:00 PM.

There are many more farmer's markets in cities and suburbs throughout the Metro area.  To find your nearest farmer's market go to LocalHarvest.com.

90% of all food allergies are caused by 8 common foods! Do you have these symptoms?

Eight common foods are causing 90 percent of all food allergies! Do you have any of these symptoms?

This may surprise you, but eight common foods – milk, eggs, peanuts, tree nuts, fish, soy, wheat and shellfish – cause 90 percent of all food allergies. Chances are, half of those items make common appearances in your daily diet. They could, however, be jacking up your cortisol, decreasing your immune strength, and keeping you from achieving your wellness (and weight loss!) goals.

Allergies versus intolerances While the cause of true food allergies – the kind that produces severe or anaphalatic reactions — involve IgE antibodies in the immune system, food intolerances can arise when we consume the same foods day after day with little variety. This dietary stagnation causes the body to become “sensitized” to the food. In common parlance, the terms “allergy,” “sensitivity” and “food intolerance” are often used interchangeably, but sensitivities and intolerances are not true IgE allergies.

Food sensitivities or intolerances usually involve a different set of immune system antibodies called IgG antibodies. Symptoms are less intense and typically do not appear immediately, but rather within 12–48 hours, after eating the offending foodstuff. Heartburn, headaches, difficulty getting out of bed in the morning, looking tired even after sufficient sleep, an inability to lose weight, bloating and relentless water retention can all be related to food sensitivities or intolerances.

Because the connection between the symptom and a specific food can be difficult to pinpoint, those who suffer these discomforts often go on feeling worse and worse as their immune system takes a constant beating.

Many of us with food sensitivities don’t even realize how bad we feel until the problematic foods are removed from our diet. Then suddenly getting out of bed becomes easier, our energy, mood and concentration improve and joint pain, headaches and sinus congestion disappear. Here’s a handy chart on common symptoms associated with food sensitivities. You may be nodding your head to more than a few of these side effects:

Symptoms commonly associated with food intolerances/sensitivities

Digestive: Gas Bloating Abdominal cramping Loose stools Indigestion or heartburn Constipation GERD (reflux) Blood in the stool Lactose intolerance Inflammatory bowel disease Irritable bowel Syndrome

Skin: Eczema Psoriasis Acne Hives

Mental/Emotional: Irritability Anxiety Depression Food cravings Insomnia

General: Joint pain or stiffness Arthritis (rheumatoid) Fatigue Difficulty getting out of bed in the morning Headaches Migraines Malaise Weight gain Water retention Puffy eyes Dark under-eye circles High blood pressure Cellulite Difficulty losing weight

Nasal/Immune system: Sinus congestion Ear congestion Post-nasal drip Seasonal allergies Hay fever Asthma Chronic ear infections Itching in the ears Itchy mouth Runny nose Watery eyes Sneezing

Identifying your trigger foods To get to the bottom of your symptoms, I recommend that you do a 14-day elimination diet where you remove the most common food allergens from your diet to give your body a break, alleviate stress off your immune system, and detox overall. Slowly re-introducing each food after a 14-day break can allow you to connect particular symptoms with your food choices.

All that experimenting with different foods may sound like a major inconvenience, but the results can be invaluable. I recall one patient who had suffered with headaches for 20 years – they were gone after just two weeks of avoiding wheat. Another woman had bleeding from the bowel for two years – it was gone after one week on a dairy-free diet.

Uncovering food sensitivities is a powerful process to explore. But what you do with the information you gain is up to you. Once you’ve determined the effects of particular foods on your health, you have to decide whether or not you want to continue eating them.

Check out Dr. Oz's Elimination Diet HERE!

Plan B for determining your food allergies If you don’t want to do a 14-day elimination diet you can consider IgG food allergy testing. Although I encourage you to go through the process of food elimination and reintroduction because it’s so effective, you can choose to have a blood test to identify your IgG food allergies instead. This test identifies the presence of IgG antibodies to certain foods. Positive results to certain foods should be followed with the removal of those foods from your diet for a period of two to six months.

Guest Post:  Natasha Turner, N.D., is a naturopathic doctor

Spring Superfood Smoothie (recipe inside)

Smoothie Recipe Key Beauty Ingredient: Superfoods!

Benefits of Superfoods: Superfoods are nutrient-dense foods that pack large doses of antioxidants, vitamins, minerals and polyphenols. I’ve included some of my favorites, all blended into this tasty smoothie that will help reveal fresh and dewy skin just in time for spring.

• Pumpkin Seeds – Filled with amino acids and unsaturated fats including skin-loving omega-3’s.

• Lucuma – This low-glycemic sweetener contains many nutrients including beta-carotene, iron, zinc, vitamin B3, calcium and protein. Has a lovely maple flavor.

• Maca – Amazing adaptogenic-like qualities nurture and balance the body’s endocrine system. It also energizes naturally and can aid in reproductive function, helping to balance hormones and increase fertility.

• Bee Pollen – This food of the young bee is approximately 40% protein. It is considered one of nature’s most completely nourishing foods. It can help alleviate seasonal allergies (but must be taken 6 weeks before and throughout the season).

• Spirulina – Part of the blue/green algae family, it is one of the most nutritious and concentrated food sources on the planet. It’s a whopping 65% protein with anti-inflammatory amino acids. It can also help with seasonal allergies.

• Chia Seeds – The single richest source of plant-based omega-3 fatty acids and its soluble and insoluble fiber helps keep digestion moving supporting proper elimination and therefore detoxification.

• Blueberries – Besides being delicious, they are filled with phytochemicals, flavinoids and soluble fiber to tame inflammation and boost beauty.

Spring Superfood Smoothie Directions: 

Fill blender with…

• 10 oz pumpkin seed milk (get the recipe HERE)

• 1 handful of leafy greens (curly kale, spinach or romaine)

• 1 tsp lucuma

• 1 tsp maca

• 1 tsp bee pollen

• ½ tsp spirulina

• 1 tsp chia seeds

• 1 tsp cinnamon

• ¼ cup frozen organic blueberries

• ¼ avocado

• 2-3 large ice cubes

• Pinch of sea salt

• Stevia to taste

Blend ingredients until smooth and enjoy your organic Spring Superfood Smoothie.

Blog Post by Laurisa Truemper and Organic Beauty Talk

A missing link! Vitamin K2 and your Skin + Bone Health!

Vitamin K2 and it's amazing role in our 'Beautiful Health" both internal and external.

New evidence has confirmed that vitamin K2′s role in the body extends far beyond blood clotting to include protecting us from heart disease, ensuring healthy skin, forming strong bones, promoting brain function, supporting growth and development and helping to prevent cancer – to name a few. In fact, vitamin K2 has so many functions not associated with vitamin K1 that many researchers insist that K1 and K2 are best seen as two different vitamins entirely.

Vitamin K2′s role in the body includes protecting us from heart disease, forming strong bones, promoting brain function, supporting growth and development and helping to prevent cancer – to name a few. It performs these functions by helping to deposit calcium in appropriate locations, such as in the bones and teeth, and prevent it from depositing in locations where it does not belong, such as the soft tissues. One of the health benefits of vitamin K2 not often discussed is its role in ensuring healthy skin, and this vitamin is likely beneficial for preventing wrinkling and premature aging.

Adequate dietary vitamin K2 prevents calcification of our skin’s elastin, the protein that gives skin the ability to spring back, smoothing out lines and wrinkles.  This is because K2 is necessary for activation of matrix proteins that inhibit calcium from being deposited in elastin fibers and keeping these fibers from hardening and causing wrinkles. In fact, recent research suggests that people who cannot metabolize vitamin K end up with severe premature skin wrinkling.   Vitamin K2 is also necessary for the proper functioning of vitamin A- and D- dependent proteins. As I discussed in the first article in this series, vitamin A is essential for proper skin cell proliferation, and cannot work properly if vitamin K2 is not available. Therefore, vitamin K2 is important in the treatment of acne, keratosis pillaris, and other skin symptoms of vitamin A deficiency.

It’s important to get adequate amounts of dietary vitamin K2, particularly if trying to heal the skin or prevent wrinkles.

Foods high in vitamin K2

• Natto

• Hard cheese

• Soft cheese

• Egg yolk

• Butter

• Chicken liver

• Salami

• Chicken breast

• Ground beef

It is important to note that commercial butter and other dairy products are not significantly high sources of vitamin K2, as most dairy cattle in our country are fed grains rather than grass. It is the grazing on vitamin K1-rich grasses that leads to high levels of vitamin K2 in the dairy products of animals, so be sure to look for grass-fed dairy products when trying to increase your intake of vitamin K2. (11)

A great all-around supplement for skin health is Green Pasture’s Fermented Cod Liver Oil and Butter Oil blend. It has a great mix of vitamins A, D, K2, and omega-3s in the proper ratios to help maximize skin health, especially in people with acne.

New research has expanded our understanding of the many important roles of vitamin K2.  Proof is being published at a rapid pace to bring clarity to one of the most poorly understood by medical authorities and the general public.

For more information on VK2 and how to source this supplementally, contact us at Kassie@kasiaorganicsalon.com. 

Guest Post Reference For more information on VK2 - head over to Chris's Blog: http://chriskresser.com/vitamin-k2-the-missing-nutrient

SPRING FORWARD: Two Quick Liver Cleansing Yum-a-licious Smoothie Recipes!

It's that time of year - to SPRING FORWARD!

Spring is a time of change, a time to detox, and a time for......GREEN!

Liver Season

Bitter greens are a foundation food to bring into the spring diet.  Bitters contain compounds that help the liver with its multitude of functions.

About the liver:  It is the second largest organ in the human body and performs over 500 different jobs!  We breathe, ingest, and absorb toxic compounds daily. In addition, our bodies produce poisonous compounds during normal biochemical reactions. It is the liver who is responsible for filtering the blood to remove these toxins and excess hormones. The liver is responsible for changing the chemical structure of those toxins to make them water soluble so that they can be excreted in the urine.  LOVE your liver, please!

Hidden in your fat?

Many of the most threatening and dangerous toxins are fat soluble.   Unless these compounds are detoxified they are more likely to lodge in your cells and remain there causing damage. This is why a diet high in potential pesticides and toxins dramatically increases your intake of toxic compounds. (Organic and sustainably raised animal products have less toxic compounds and should be taken seriously). By supporting your liver with certain foods, you can detoxify and dramatically increase your energy and quality of life, energy, and beauty!

Now, what foods support the liver? We are looking for foods that contain nutrients to produce and activate enzymes involved in the various phases of detoxification.

So what are they?

• Sulfur-containing foods such as onions, garlic, and legumes are a good start.

• Cabbage family vegetables such as broccoli, Brussels sprouts, kale, and cabbage are very important.

• Foods high in water-soluble fiber such as pears, apples, and oatmeal are fairly easy to consume on a regular basis.

• Certain spices even help such as turmeric, cinnamon, and licorice root. Hmmm, you see why we eat a lot of curry!

• And lastly, greens, glorious greens! All green foods are particularly important in liver health.

  

Let's look at a few greens......

Dandelion greens, sorrel, baby kale, collard greens, and wild mustard. Others may include arugula, spinach, mizuna, tat soi, and sunflower spouts.

All of these wonderful fresh, raw greens can be blended into a delicious-tasting smoothie! This is also an easy way for you and your children to get a healthy dose of green foods into your daily diet.

 Below is the recipe that can be changed everyday   depending on what is available. Soon the local fruits from the season will be available and you can change up our the recipe.

The key is - SPRING is a time for CLEANING OUT THE LIVER AND GALLBLADDER.  The intake of greens, bitters, and alkalizing agents will be beneficial as your body, mind, and soul transition seasons.   

 Two Yum-a-licious Spring Green Smoothie Recipes

I use a Vita-Mix for this, but if you have a smaller blender then cut this recipe in half. 

Spring Cleanse Smoothie with Cucumber, Pear and Kale

1/2 cucumber, sliced1 pear, sliced

1 cup kale

1/2 cup water

Sprig of mint to garnish (optional)

Spring Cleanse Smoothie with Apple, Ginger, Pear and Kiwi

2 ripe pears, cored

2 apples, cored

2 kiwis

1 very large chunk of fresh ginger

2 lemons, juiced

water

Blend the fruit mixture until smooth and creamy.

Gluten-Free Beauty: You may have these symptoms! ( full ingredient guide inside)

Celiac Disease (CD)/Gluten Intolerance (GI) affects 1 out of 133 Americans, or about 3 million people. This autoimmune disorder is genetic and leaves one unable to digest gluten properly. The result of this autoimmune disorder is damage and flattening to the villi that are responsible for absorption of nutrients.  Those with CD have more advanced damage to their intestine as compared to those with GI, however, both are unable to tolerate gluten and have resulting health conditions. Amongst this community (and others without these conditions) there are some that also have what is called an IgE antibody response to gluten.

This reaction is an allergy that causes the skin to flare in ways such as redness, swelling, acne or rashes. The amount of those with both intolerances to gluten in the gut and on the skin is unknown but it appears more are popping up daily. Gluten is a protein found in barley, rye, oats, wheat and spelt. Oats are gluten free but research has shown that there is so much cross contamination with processing in the same places that wheat is processed that they test high for gluten.

However, now gluten free oats are available that are grown and processed apart from wheat. Exposure to gluten for someone with CD/GI can cause a myriad of health conditions such as lymphomas, osteoporosis anemia and migraines. Along with these health conditions some, but not all, experience digestive problems; like gas, bloating, constipation or diarrhea.

The most common symptoms of gluten sensitivity include:

 

• Fatigue
• Gastrointestinal distress (gas, bloating, diarrhea, constipation, vomiting, reflux)
• Headaches (including migraines)
• Infertility
• Mouth sores
• Weight loss/gain
• Inability to concentrate
• Moodiness/depression
• Amenorrhea/delayed menarche (menstrual cycles)
• Bone/joint/muscle pain
• Dental enamel hypoplasia
• Short stature
• Seizures
• Tingling numbness in the legs

 

Symptoms also include:

• Abnormal liver test
• Addison's disease
• Alopecia
• Anemia
• Ataxia
• Autoimmune hepatitis
• Chronic abdominal pain
• Chronic fatigue
• Crohn's disease
• Dermatitis herpetiformis
• Down syndrome
• Epilepsy
• Family history of celiac disease
• Gall bladder disease
• Hyperthyroidism/hypothyroidism
• Total IgA deficiency
• Insulin-dependent diabetes (type 1)
• Infertility/spontaneous abortions/low birth-weight babies
• Iron deficiency
• IBS (Irritable Bowel Syndrome)
• Malnutrition
• Multiple sclerosis
• Non Hodgkin's lymphoma
• Osteoporosis, osteopenia, osteomalacia
• Pancreatic disorders
• Pathologic fractures
• Peripheral neuropathy
• Primary biliary cirrhosis
• Psoriasis
• Recurrent stomatisits
• Rheumatoid arthritis
• Scherosing cholangitis
• Sjogren syndrome
• Systemic lupus
• Turner syndrome
• Ulcerative colitis
• Vitiligo

 At this time, the only treatment for CD/GI is to avoid gluten completely.

Safe List - Foods & Ingredients Safe for a Gluten-Free Diet

Acacia Gum

Acorn Quercus

Adipic Acid

Adzuki Bean

Acacia Gum

Agar

Alcohol (Spirits - Specific Types)

Alfalfa

Algae

Algin

Alginate

Allicin

Almond Nut

Aluminum

Amaranth

Annatto

Annatto Color

Apple Cider Vinegar

Arabic Gum

Arrowroot

Artichokes

Aspartame (can cause IBS symptoms)

Aspic

Ascorbic Acid

Astragalus Gummifer

Baking Soda & Powder (check)

Balsamic Vinegar

Beans

Bean, Adzuki

Bean, Hyacinth

Bean, Lentil

Bean, Mung

Bean Romano (Chickpea)

Bean Tepary

Benzoic acid

Besan

Betaine

BHA

BHT

Beta Carotene

Biotin

Buckwheat

Butter (check additives)

Butylated Hydroxyanisole

Butyl Compounds

Calcium Carbonate

Calcium Caseinate (Contains MSG)

Calcium Chloride

Calcium Disodium

Calcium Phosphate

Calcium Silicate

Calcium Stearate

Calcium Sulfate

Camphor

Canola Oil

Caprylic Acid

Carageenan Chondrus Crispus

Carboxymethylcellulose

Carnauba Wax

Carob Bean

Carob Bean Gum

Carob Flour

Carrageenan

Casein

Cassava Manihot Esculenta

Castor Oil

Cellulose

Cellulose Gum

Cetyl Alcohol

Cheeses

- (check ingredients)

Chestnuts

Chickpea

Chlorella

Chymosin

Citric Acid

Collagen

Corn

Corn Meal

Corn Flour

Cornstarch

Corn Syrup

Corn Syrup Solids

Corn Swetener

Cortisone

Cotton Seed Oil

Cowitch

Cowpea

Cream of Tartar

Cysteine, L

Demineralized Whey

Desamidocollagen

Dextrose

Dioctyl Sodium

Distilled Vinegar

Eggs

Elastin

Ester Gum

Fish (fresh)

Flaked Rice

Flax

Folic Acid-Folacin

Formaldehyde

Fructose

Fruit (including dried)

Fumaric Acid

Gelatin

Glutamate (free)

Glutamic Acid

Glutamine (amino acid)

Glycerides

Glycerol Monooleate

Glycol Monosterate

Glycol

Glycolic acid

Gram flour (chick peas)

Grits, Corn

Guar Gum

Hemp

Herbs

Honey

Hyacinth Bean

Hydrogen Peroxide

Hydrolyzed soy protein

Iodine

Inulin

Invert Sugar

Job's Tears

Kasha (roasted buckwheat)

Keratin

Kudzu Root Starch

Lactic Acid

Lactose

Lanolin

Lecithin

Lentil

Lipase

Locust Bean Gum

Magnesium Carbonate

Magnesium Hydroxide

Maize Maize Waxy

Malic Acid

Maltitol

Manioc

Masa

Masa Flour

Masa Harina

Meat (fresh)

Methyl Cellulose

Microcrystallin Cellulose

Milk

Millet

Milo

Mineral Oil

Mineral Salts

Monosodium Glutamate MSG (made in USA)

Monopotassium Phosphate

Mung Bean

Musk

Niacin-Niacinamide

Nuts (except wheat, rye & barley)

Nut, Acron

Nut, Almond

Oats

Oils and Fats

Oleyl Alcohol/Oil

Paraffin

Peas

Pea - Chick

Pea - Cow

Pea Flour

Pepsin

Peru Balsam

Petrolatum

Phenylalanine

Pigeon Peas

Polenta

Polyethylene Glycol

Polyglycerol

Polysorbates

Potassium Citrate

Potassium Iodide

Potassium Sorbate

Potatoes

Potato Flour

Prinus

Pristane

Propolis

Propylene Glycol

Propylene Glycol Monosterate

Propyl Gallate

Psyllium

Pyridoxine Hydrochloride

Quinoa

Ragi

Rape

Rennet

Reticulin

Rice

Rice Flour

Rice Vinegar

Romano Bean (chickpea)

Rosin

Royal Jelly

Sago Palm

Sago Flour

Saifun (bean threads)

Scotch Whisky

Seaweed

Seeds (except wheat, rye & barley)

Seed - Sesame

Seed - Sunflower

Sphingolipids

Soba (be sure it's 100% buckwheat)

Sodium Acid Pyrophosphate

Sodium Alginate

Sodium Ascorbate

Sodium Benzoate

Sodium Caseinate

Sodium Citrate

Sodium Erythrobate

Sodium Hexametaphosphate

Sodium Lauryl Sulfate

Sodium Nitrate

Sodium Phosphate

Sodium Silacoaluminate

Sodium Stannate

Sorbic Acid

Sorbitol-Mannitol (can cause IBS symptoms)

Sorghum

Sorghum Flour

Soy

Soybean

Soy Lecithin

Spices (pure)

Spirits (Specific Types)

Stearates

Stearamide

Stearamine

Stearic Acid

Subflower Seed

Succotash (corn and beans)

Sucrose

Sulfosuccinate

Sulfites

Sulfur Dioxide

Sweet Chestnut Flour

Tallow

Tapioca

Tapioca Flour

Tarrow Root

Tartaric Acid

TBHQ is Tetra or Tributylhydroquinone

Tea

Tea-Tree Oil

Teff

Teff Flour

Tepary Bean

Thiamine Hydrochoride

Tofu-Soya Curd

Tolu Balsam

Tragacanth

Tragacanth Gum

Tri-Calcium Phosphate

Turmeric (Kurkuma)

Tyrosine

Urad/Urid Beans

Urad/Urid Dal (peas) Vegetables

Urad/Urid flour

Vanillin

Vinegars (Specific Types)

Vitamin A (retinol)

Waxy Maize

Whey

White Vinegar

Wines

Wine Vinegars (& Balsamic)

Wild Rice

Xanthan Gum

Yam Flour

Yogurt (plain, unflavored)

Forbidden List - Foods and Ingredients Not Safe for a Gluten-Free Diet

(List found onwww.celiac.com)

Abyssinian Hard (Wheat triticum durum)

Abyssinian Hard (Wheat triticum durum)

Alcohol (Spirits - Specific Types)

Amp-Isostearoyl Hydrolyzed Wheat Protein

Barley Grass (can contain seeds)

Barley Hordeum vulgare

Barley Malt

Beer

Bleached Flour

Blue Cheese (made with bread)

Bran

Bread Flour

Brewer's Yeast

Brown Flour

Bulgur (Bulgar Wheat/Nuts)

Bulgur Wheat

Cereal Binding

Chilton

Club Wheat (Triticum aestivum subspecies compactum)

Common Wheat (Triticum aestivum)

Couscous

Dextrimaltose

Disodium Wheatgermamido Peg-2 Sulfosuccinate

Durum wheat (Triticum durum)

Edible Starch

Einkorn (Triticum monococcum)

Emmer (Triticum dicoccon)

Farina Graham

Filler

Fu (dried wheat gluten)

Germ

Graham Flour

Granary Flour

Groats (barley, wheat)

Hard Wheat

Hydrolyzed Wheat Gluten

Hydrolyzed Wheat Protein

Hydrolyzed Wheat Protein Pg-Propyl Silanetriol

Hydrolyzed Wheat Starch

Hydroxypropyltrimonium Hydrolyzed Wheat Protein

Kamut (Pasta wheat)

Malt

Malt Extract

Malt Syrup

Malt Flavoring

Malt Vinegar

Macha Wheat (Triticum aestivum)

Matzo Semolina

Oriental Wheat (Triticum turanicum)

Pasta

Pearl Barley

Persian Wheat (Triticum carthlicum) Poulard Wheat (Triticum turgidum)

Polish Wheat (Triticum polonicum)

Rice Malt (if barley or Koji are used)

Rye

Seitan

Semolina

Semolina Triticum

Shot Wheat (Triticum aestivum)

Shoyu (soy sauce)Small Spelt

Soba Noodles

Soy Sauce

Spirits (Specific Types)

Spelt (Triticum spelta)

Sprouted Wheat or Barley

Stearyldimoniumhydroxypropyl Hydrolyzed Wheat Protein

Strong Flour

Suet in Packets

Tabbouleh

Teriyaki Sauce

Textured Vegetable Protein - TVP

Timopheevi Wheat (Triticum timopheevii)

Triticale X triticosecale

Triticum Vulgare (Wheat) Flour Lipids

Triticum Vulgare (Wheat) Germ Extract

Triticum Vulgare (Wheat) Germ Oil

Udon (wheat noodles)

Vavilovi Wheat (Triticum aestivum)

Vegetable Starch

Certain Vitamins/supplements

Wheat, Abyssinian Hard triticum durum

Wheat Amino Acids

Wheat Bran Extract

Wheat, Bulgur

Wheat Durum Triticum

Wheat Germ Extract

Wheat Germ Glycerides

Wheat Germ Oil

Wheat Germamidopropyldimonium Hydroxypropyl Hydrolyzed Wheat Protein

Wheat Grass (can contain seeds)

Wheat Nuts

Wheat Protein

Wheat Triticum aestivum

Wheat Triticum Monococcum

Wheat (Triticum Vulgare) Bran Extract

Whole-Meal Flour

Wild Einkorn (Triticum boeotictim)

Wild Emmer (Triticum dicoccoides)

Additional Information to know about a Gluten-Free Diet

• Read all rice and soy beverages to be sure no barley enzymes were used.
• Sprouted wheat and spelt are not gluten-free
• Read all lotions, shampoos, conditioners, creams, soaps, toothpastes and cosmetics to be sure they are gluten-free
• Do not directly lick stamps, envelopes or other gummed labels. Use a sponge or a damp cloth when possible
• Many prescription and over the counter medicines contain gluten. Check out these websites to be sure your prescription medication is gluten-free:http://homepage.mac.com/sholland/celiac/GFmedlist.pdf,https://www.pfizerpro.com/product_info/chantix_pi_ingredients.jsp
• Be sure all spices are gluten free

 Guest Post:  The Gluten Free Girl; Safe Ingredients