The Truth About Enriched Grains

When you pick up a package at the grocery store and read the contents to find that it contains enriched wheat flour, that gives a healthy veneer. The company added nutrients, such as B vitamin and iron, that will make us healthier, or so it seems. The word “enriched” gives the false characteristic of an improvement from the original. The truth is all-together different.

Wheat is made up of three parts: bran, germ, and endosperm. The bran is the fiber-rich portion of the wheat that also contains some protein and minerals. The germ is naturally filled with B vitamins and minerals. The endosperm contains carbohydrates, protein, B vitamins, and iron. When the wheat is processed, the bran and germ are removed. The fiber needed for digestive and heart health, and B vitamins needed for various enzymatic processes throughout the body no longer exist as its original form. What is left is the endosperm, which goes through further processing to create a fine powder. During this second process the endosperm looses much of it’s vitamins and minerals.

The final processing of wheat is primarily the carbohydrate and some protein from the endosperm. When fiber is stripped from a grain, like wheat, it becomes mostly starch which digests and absorbs quickly causing a blood sugar flux. We also lose that sense of feeling full and satisfied when the fiber is not present. We needed the fiber for healthy digestion, blood sugar, and cholesterol levels; and also needed the vitamins and minerals for proper health functions.

Now that the finely processed wheat is void of practically all nutrients, it is then time to re-enrich what good has been evacuated. The process of enriching is where the nutrients that were taken out during processing are added back into the wheat flour, minus much of the fiber. The enriched flour is then used to produce food products, where you will find in the ingredient list “enriched wheat flour” usually listed toward the top of the list.

If you see vitamins or mineral listed in the ingredient list rather than the nutrition panel, it has probably been enriched.

By limiting the consumption of enriched foods, we retain something much more natural with all of the parts of the grain intact: including fiber, vitamins, and minerals.

There are better options out there that avoid enriched wheat: Food for Life makes a sprouted grain bread called Ezekiel 4:9 found in the freezer section at the grocery store. I was practically raised on this bread. Another bread option that I have come to enjoy is Dave’s Killer Bread which uses organic, non-enriched grain(s). Those looking for non-enriched pasta, if the label says “product of Italy” or “made in Italy,” rest assured it is not enriched.

One of the purposes for removing nutrients from the grain during processing is to extend the shelf life. One might even go as far as to say another purpose for turning a grain into a pure starch is to negatively affect the body upon consumption causing health issues. But if the grain is then “enriched” it sounds healthy therefore people will eat them and will continue to have a prominent place on grocery store shelves.

by John Connor, CNC

Enter Sandman: Off to Never-Never Land

Insomnia is the most common sleep disorder that affects a person from either falling asleep or staying asleep. This concerns upward to 50 percent of adults at some point in their lives. A continual lack of sleep alters how the body mitigates stress, and also inhibits the body’s ability to regulate healthy inflammation markers, not to mention how well healthy tissue regenerates.

Adrenal stress is a contributor to insomnia. The adrenal glands release the fight-or-flight hormone, adrenaline, when we need it, and sometimes when we don’t, such as at night time. Another stress hormone, cortisol, has a peak activity level during the hours of 2am to 5am which could cause a person to wake up unexpectedly during these hours. Insomnia alone is a good reason to find healthy methods to manage stress.

A common theme I see play out with insomnia, as well as other areas, is to take a pill and make the problem go away. If that were the case, many health issues would vanish. That is why we have to factor lifestyle into the equation. There is something lifestyle-ish promulgating sleep disturbance that needs to be addressed.

Taking a sleep aid 30-60 minutes before bed with no lifestyle change may work for some, but for those with an overactive mind, a more proper regimen is in order, such as changing up one’s nightly customs. In order to get to bed at an appropriate hour, it requires time, sometimes hours, to go from an active awake state to a passive relaxed state. Prepare for bed at least two to three hours ahead. You need that allotted time to shift the busy mind from active to passive. During this two-to-three hour preparation for your scheduled bed time, do tasks that are relaxing: watch TV, read a book, soak in a warm bath, and so on.

Natural sleep aids are meant to help steer you from the active to passive state, and that takes time. Three hours prior to bed, I will take the first dose of my natural sleep aid, and then again two hours before bed, and sometimes again one hour before bed. I monitor how sleepy I am throughout the three hour transition from awake to dosing off while watching television. Every night will be different and I view it as such.

At least 90 minutes prior to bed, put away all electronic devices: smart phone, tablet, and computer. Have it out of arms length, either across the room or in another room. These technologies often times stimulate and excite the brain, causing the brain to “wake up” before bed time. Turn off all news and social media also at least 90 minutes before bed. The news cycle and social media posts will be there waiting for you in the morning.

Additionally, sleep routine is very important. Schedule the same bedtime every night, even on the weekends and holidays.

Lastly, your posture leading up to bed time makes a significant difference. If you are in a sitting position prior to sleep, this can trigger the brain into thinking it’s “not quite time for bed” even though it is. At least 90 minutes before getting to bed, be in a laying position, either on the couch, in a reclining chair, or bed itself. When you are in a laying position, this triggers the brain to sense we are now getting ready to sleep.

To recap, prepare for bed two or three hours in advance doing only relaxing tasks. Turn off all news and social media, and stow away all electronic devices at least 90 minutes before bed and at this time get into a laying position while enjoying entertainment on TV or in a book. Soon you’ll be off to Never-Never Land.

by John Connor, CNC

The Kinship Between Coffee and Inflammation

Inflammation comes in different degrees. The most common is low-grade inflammation. This chronic form affects those with arthritis and joint pain for instance. The other chronic form is systemic inflammation, as it affects the immune system in such a way–by releasing pro-inflammatory cytokines and the chronic activation of the innate immune system–that can lead to heart disease, cancer, diabetes, non-alcoholic fatty liver, and auto-immune disease.

There is something in your diet that you may consuming to negate the inflammation, and that is coffee.

Coffee contains bioactive chemicals such as caffeine, chlorogenic acid, caffeic acid, cafestol, and kahweol that has medicinal potential and demonstrated in models that these substances work harmoniously to reduce or modulate inflammation and neuropathic pain. Data from clinical trials has also shown coffee to have protective affects against Parkinson’s disease and Alzheimer’s disease.

Some studies have found that decaf coffee may have similar advantages to normal coffee. When comparing decaf coffee to its caffeinated counterpart, there may only be a smaller reduction in the inflammatory markers with the caffeine included. Time will tell as research develops.

This raises the question on caffeine consumption itself. Can too much caffeine have an opposite affect. While there isn’t much data on excess caffeine actually causing inflammation, excess caffeine could instigate other obstacles. Over-caffeinating can negatively impact the adrenal glands making it difficult to reduce symptoms of stress because the adrenals are over-stimulated. This can result in stress hormones to release when there is no reason for them to when you’re trying to relax. Too much caffeine can also affect persons with symptoms of ADD, ADHD, and OCD.

The maximum amount of caffeinated coffee a person should drink while remaining in the safe zone is 400 milligrams per day. That is equivalent to approximately four cups per day, and the serving size as eight ounces. Which means if you are drinking in a container larger than eight ounces, factor that in to your daily consumption.

To better put in perspective how much caffeine you could be consuming in a day, one cup of eight ounce coffee is approximately 100 milligrams of caffeine. An eight ounce cup of black tea is 50 milligrams while green tea is 30 milligrams. Sodas can range anywhere between 30 to 55 milligrams of caffeine per twelve ounces. Energy drinks are approximately 80 milligrams per eight ounces. If you consume a variation between coffee and tea during the day, keep a close eye on the number of servings and serving sizes being consumed so you stay within the 400 milligram daily threshold for optimal health. If someone simply cannot function properly without copious amounts of caffeine, adrenal fatigue or adrenal exhaustion may be at play and needs to be addressed.

There may be a link between caffeine use to decrease both cardiovascular disease and systemic inflammation. Research at the Standford University School of Medicine did a multi-year study and found that there could be a fundamental inflammatory mechanism in caffeine that could help reduce heart disease and inflammation. Research at the Iowa Women’s Health Study found in 2006 where postmenopausal women who drank coffee had a lower risk of cancer, cardiovascular disease, and inflammatory disorders. A 2010 study published in the American Journal of Clinical Nutrition found that drinking coffee decreased inflammation and increased high-density lipoproteins (i.e. HDL “good” cholesterol).

While the caffeine is a nice pick-me-up, coffee is full of polyphenols, a group of natural compounds found in plants that have antioxidant and anti-inflammatory properties. These polyphenols reduce inflammation, lower the risk of cardiovascular disease, while stabilizing free radicals. Coffee also contains a natural compound called chlorogenic acid that helps the body process sugars and fats. Lighter roasted coffee beans may contain higher amounts of antioxidants than darker roasts. Also, hot-brewed coffee is higher in antioxidants than cold-brewed. While cold-brewed may be higher in caffeine, stick to hot-brewed if possible. For those that do not prefer to drink coffee black, there are healthy options such as coconut creamer as your creamer source; and monk fruit, stevia, or sugar alcohols, like erythritol, as your sweeteners in place of sugar.

by John Connor, CNC

The Curcumin Connection: Turmeric and Inflammation

Chances are you’ve heard of turmeric and curcumin. Sometimes these two are treated as synonymous to one another, other times people may refer to them as two separate composites. Let’s connect the curcumin to its original source, turmeric, and see how this extraordinary natural anti-inflammatory has proven itself time after time.

Turmeric is a spice from India that has been used in Ayurvedic (natural) medicine for millennia. Curcumin, however, is a potent component of turmeric. To use an analogy, think of a nut and a shell. The shell is turmeric, and the nut is the curcumin. It is the curcumin inside the turmeric that is wanted. Consuming turmeric in its essence nets a lesser portion of curcumin, approximately 8-10 percent. Curcumin that has been extracted from the turmeric root could provide even greater benefits.

There are other components in turmeric that produce a higher effectiveness of inflammation reduction. Blending curcumin with its own turmeric essential oil could result in an even more potent substance at fighting disease when compared to the anti-inflammatory prescription drugs, plus curcumin comes without the side effects.

Curcumin works so well with a varying range of diseases because of its powerful anti-inflammatory properties. Not just arthritic inflammation in joints and connective tissue, but the many cases that are inflammatory-based: cancer, heart disease, asthma, IBS, diabetes, psoriasis, and cirrhosis, just to name a few. If we can reduce the inflammation and allow the body to repair itself as needed, that can give a new dawn to how a person feels, how they respond to stress, not to mention improved health markers.

Nearly all chronic diseases have a common denominator: unchecked, destructive inflammation. Usually synthetic drugs work at reducing a single inflammation pathway, not so with curcumin, which can help diminish multiple inflammation targets. Curcumin can help down-regulate COX-2, the enzyme linked to most inflammation. It can inhibit LOX-5, another pro-inflammatory enzyme. Curcumin can work through so many pathways that inflammation travels throughout the body. It can also act as a powerful antioxidant to reduce free radicals in the body that can lead to cell damage.

A fairly common response to turmeric is that it needs to be taken with black pepper. Not so with curcumin since it has already been extracted from turmeric. It is ready to get right to work. There is a downside to taking black pepper with certain supplements or medications. Black pepper’s job is to allow or speed up the permeation in the gut expediting nutrient absorption. If you were to take a pill that has a time release mechanism, meaning you want it to stay in the body much longer, black pepper negates that.

Inflammation is a normal process that the body undergoes as needed. It is a response to an area that requires some form of rehabilitation (i.e. healing) due to damage being done to a large tissue area, all the way down to a cellular level. Curcumin is one of the most researched natural compounds that could play a key role in reversing some of the more common diseases and ailments.

by John Connor, CNC

What’s the Skinny on Modulating Body Composition

Two clients, a mother and daughter, came to see me on how to adjust their body composition. One of them wanted to add a couple pounds while the other wanted to subtract a few pounds. Ironically I put them both on the same type of meal plan. You may be wondering, how can eating the same way draw opposite results?

Rather than use terms like “gain weight” or “lose weight,” I prefer the term “modulate,” which means to regulate or adjust to a normal level. I used the same dietary method for both of them in order to modulate their body composition.

Let’s look at our three macronutrients: carbohydrates, proteins, and fats. Often the ratio of carbohydrate to protein to fat is skewed in the wrong direction. People consume much more carbohydrates than they do protein and (healthy) fat. To modulate body weight, we easily adjust these ratios. Let’s take a closer look at two ratios, one that is imbalanced and the other balanced.

First the imbalanced ratio, which I call the “standard American diet.” That reminds me of the food pyramid I learned in junior high in the early ‘90s (I’m showing my age). What has replaced the food pyramid over the years hasn’t got any better. The food pyramid ratio consisted of predominantly carbohydrates along with vegetables and fruits, nominal protein, and minimal fat. It’s no wonder over the decades that obesity continues to skyrocket, not to mention elevated blood sugar and blood pressure on the rise as well. It’s all relative.

Now let’s look at what a more properly balanced macronutrient ratio looks like. There are different schools of thought, however, there is a common denominator–low carbohydrate. Your daily caloric intake of carbs should be approximately 50 grams, mostly in the form of low-to-moderate glycemic vegetables and fruits. Then we fill in the other two macros, protein and fat, according to the individual since everyone is unique. Some tolerate fats more than others, some tolerate protein more than others. If you do not have a gallbladder, then you’ll want to do a higher ratio of protein than fat. If for some reason you don’t digest proteins well in the stomach, maybe due to acid reflux, then higher amounts of fats would be your better choice since they digest in the small intestines.

I don’t normally eat breakfast. I usually “break the fast” at lunch. Some time ago I had a hunkering for breakfast. I ate a meat lovers omelette with bacon, sausage, and ham. No carbs. Just pure protein and fat. Not only was it delicious, it satisfied me all day. I felt energetic and great!

A dilemma with eating carbohydrates–bread, pasta, and rice for instance–is these foods alone are not satisfying. They can give a false sense of fullness and they are not sustainable. When a person eats more carb-laden foods, they will be hungry more frequent leading to erratic eating habits that promote higher body composition (i.e. weight gain). In Italian, there’s a term, fugazi, meaning “fake.” Carbs are fake when making you feel full.

The term “diet” has been overused or improperly used. Adjusting body composition does not mean eat less. On the contrary. Sometimes I’ll tell folks to eat more, but it is what you eat that matters most. We shift the focus from a carb-rich meal plan to a protein-rich, or fat-rich diet depending on the individual. And we mix in some lower-carb fruits and vegetables along side.

We have been told that “fats make you fat” and that grains are “heart healthy.” Both of these statements are false. Eating animal fats, such as eggs, butter, and cheese are very healthy and satisfying. On the other hand, eating grains could lead to cardiovascular inflammation resulting in hyperlipidemia (i.e. high cholesterol). Oatmeal, for instance, commonly consumed at breakfast does contain fiber, it also has a very high carbohydrate rating, which means it’s time to swap out the oatmeal for that meat lovers omelette I mentioned earlier. Delicious!

Ultimately this is about a lifestyle change, whether it’s in regard to improve: body composition, blood sugar, blood pressure, energy, or stress management. It’s all relative. Eating low carb improves all of the above, and more! It’s time to flip the script. Flip those macronutrient ratios around. Focus on animal proteins (e.g. beef, pork, chicken, deli meats, etc.) and animal fats in whatever proportion you desire. Eat until you’re satisfied and do not eat again until you’re hungry. You will be amazed at how long you can go before eating again. In no time you will feel the difference by substituting the carbs for meats and fats.

by John Connor, CNC

The Risks of Magnesium Deficiency

Magnesium is an essential mineral as well as a requisite for the functionality of over 300 enzymes processes throughout the body. For several years it has been my prognosis that an abundance of Americans are insufficient in magnesium. Over the years I’ve worked with many clients that showed symptoms of magnesium deficiency. Based on my clinical observations it seemed to be a real possibility that a multitude of people are either: generally lacking in magnesium, taking the wrong form of magnesium, or simply not taking enough of the proper form of magnesium to be beneficial.

Life Extension recently published an article, High Risk of Low Magnesium, that made my observations of magnesium deficiency proof positive. Based on their research, approximately 45% of the American population is magnesium deficient. The scarcity of this essential mineral could pose serious health risks. Multiple body functions depend on adequate amounts of magnesium regularly. It is responsible for cellular energy production. Muscles, including your heart, require a sufficient amount of cellular energy, which is where the second highest amount of magnesium is stored. Bones being the highest concentration of magnesium.

Low levels of magnesium may be associated with cardiovascular risk. From the Life Extension article, “An epidemiological study of 3,523 men aged 60-79, with no prior history of cardiovascular disease, found that heart failure declined with rising magnesium levels, particularly in men who were at a higher risk of ischemia (a reduction of blood flow that could potentially lead to a heart attack or stroke). Higher magnesium consumption is also associated with lower stroke risk.” It is interesting to note that low levels of magnesium may be associated with an irregular heart beat. 

Blood vessel restrictions make it difficult to deliver oxygen and nutrients to your cells. Not only is magnesium important to reduce cardiovascular health risks, such as heart attack and stroke, but this important mineral may also help improve blood flow and blood pressure by naturally relaxing constricted blood vessels.

Magnesium is an essential mineral in cognitive function. Your brain needs magnesium. Again from the article, “In adults aged 50-70 years with cognitive impairment, one form of magnesium, magnesium threonate, improved overall cognitive ability. By the end of the 12-week randomized trial, magnesium supplementation improved measures of brain aging by nine years. In another trial of patients with mild to moderate dementia, magnesium led to improvements in cognitive function after 12 weeks.” By calming down the brain, especially for those with higher stress levels, magnesium can help improve mental skills such as the abilities to stay organized and to solve problems.

Magnesium is also involved in insulin function and the enzymes that rely on it. There is a possible correlation between low levels of magnesium and a higher risk of developing diabetes. Observational studies have shown a possible link to an improvement of glucose and A1C and better insulin sensitivity when magnesium is supplemented.

Scarce levels of magnesium is associated with a decrease in bone mass which can lead to osteoporosis, not to mention the inflammation and tissue damage akin to low levels of magnesium. Approximately half of your magnesium is stored in bones. People that take a calcium plus vitamin D supplement for bone health is a good start, but it must be properly balanced with magnesium.

We can see how vital magnesium is to the body, and how this mineral could improve the cardiovascular, musculoskeletal, and nervous systems. There are many forms of magnesium–citrate, aspartate, glycinate, threonate, and so on–and each type is great for a particular area. It is important to match the proper form of magnesium to the individual need.

by John Connor, CNC


Reference: Life Extension May/June 2025 edition, pages 43-45

What’s Really Going on with Pain and Inflammation

When pain within the body arises, nothing more would be pleasing than to send it a “cease and desist” notice. The common resolution is “take pill, make pain go away.” While no person in the right frame of mind wishes to be in agony, solely taking a pill to make pain disappear doesn’t address the root of the matter, it puts a band-aid on the issue. Albeit a band-aid is helpful to assist the healing process, the matter at hand should be addressed also. Pain is the culmination of increased inflammation over a duration.

Inflammation is the immune system’s normative response to an area of the body that has been damaged. Tendons, ligaments, and joint tissues are designed to handle a standard load from various daily activities. When the load becomes overbearing and pushed beyond reasonable limits, deterioration may occur in those affected areas. Examples of this could be highly repetitive actions, quick or jerky motions, carrying or pulling heavy loads at or beyond your normal capacity, and in my case, playing the guitar for decades with a heavy playing hand. It could also be normal wear and tear on the body as we become wiser (notice I didn’t say getting older).

 

While there are occurrences where inflammation forms, such as with auto-immune, our focus here will be on the former mentioned above.

To reiterate, when pain materializes our initial reaction is to take or do something to make the discomfort recede. Chances are the pain will return at some point, because the root cause probably wasn’t addressed. And that is to scale down the inflammation.

Addressing inflammation can be a little tricky, because there are multiple pathways in which inflammation travels throughout the body. Picture in your mind a very intricate spider web. That is essentially what we are dealing with when it comes to inflammation.

Inflammation in itself is not bad. Because it is how the immune system handles something that requires attention. Inflammation is always present, and sometimes you don’t even feel it. The issue at hand is when you do start to notice and it’s painful. That is your body letting you know something needs to be addressed.

 

Two common over-the-counter products people take are acetaminophen (i.e. Tylenol) and NSAIDs (non-steroidal anti-inflammatory drugs) in the form of ibuprofen (i.e. Advil, Aleve). There is some confusion on taking these products to address pain. Tylenol for instance is a pain reliever, not an anti-inflammatory, just as ibuprofen is an anti-inflammatory, not a pain reliever. Acetaminophen and NSAIDs are not interchangeable even though they are addressing a common thread.

Taking relatively high doses of acetaminophen or ibuprofen for long periods come could be problematic. This is where we look to ingredients found in nature to render an inflammatory reduction without side effects.

Enzymes such as COX-1, COX-2, and LOX-5 are what spurn on inflammation around the affected tissue leading to stiffness, limited range of motion, and pain. BCM-95 Curcumin found in turmeric, and BOS-10 Boswellia, are two potent natural anti-inflammatory elements used in natural medicine to reduce the enzymes that cause inflammation. As with any anti-inflammatory, it takes time to reduce inflammation because of the complex pathways inflammation moves throughout the body. Patience is key.

In addition to the BCM-95 and BOS-10 to help scale back inflammation, I have personally found that stretches and exercises recommended by a qualified physical therapist or occupational therapist is beneficial. Avoiding foods that increase inflammation is also very helpful, including sugar, deep-fried foods, and highly processed foods such as snack items (chips, cookies, crackers, etc.) and replace them with lean meats, fruits, vegetables, and healthy fats.

by John Connor, CNC