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The Raw Gourmet September, 2001 Newsletter, Part I
Depression
Today's topic is one I consider
of paramount importance, and one I know a great deal
about: Depression. I know from a personal,
familial, educational (work on a Master's Degree
in Social Work), and professional point of view a
very great deal about depression. I plan to write about
it in much more detail within the next several years.
The major portion of this two-part newsletter is an article
that I found some months ago. I hope that you find it helpful
and informative. It contains extremely useful information about
the natural alternatives available for depression, including
exact dosages, and cautions. The article alone is about 8 pages
long, so to keep it from being unmanageable for you to read,
today I am including Specials For You-plus a testimonial from a
woman named Jennifer that I have corresponded with about her own
personal depression story and its relation to raw food. She sent
the following very well written article. If you wish to respond
directly to Jennifer, send it to me and I will forward it to her.
Note: There are many readers who are opposed to supplements. Please
do not write me about this article. The reality is that depression is
a chemical imbalance and these supplements can be literal lifesavers.
As you will see from Jennifer's testimony, diet is all-important. Please
don't forget that!
Now I would like to tell you about the K-Tec blender.
The leader in commercial blenders, K-Tec HP3 Champ is now
available for home use. Computer controlled blend cycles make
perfect smoothies and soups with one-touch operation. No old
fashioned knobs, switches, or dials to wear out. Solid state
electronics and sleek touchpad ensure long life and dependable
performance. No other blender offers the power, ease of operation,
and state of the art engineering. Half-gallon capacity. GE Lexan
jar is lightweight and easy to clean. Powerful 3 peak horsepower
motor makes any blending chore a breeze. 8 year warrantee, lifetime
warrantee on the coupling, blade and keypad.
The K-tec HP3 Champ blender has replaced the Vita-Mix at Disney,
Starbucks and Jamba juice! You can observe the blender in action
at any of the above. At Starbucks, they have 2 K-Tec blenders,
one is for non-dairy. Both are encased in a lucite 'cage' to
keep the noise volume down. Your blender will not have this cage.
But other wise it is the same machine.(Also the commercial use
base is black, home use base is white.) I prefer this machine by
far over the Vita-Mix. It is more powerful (3 horsepower vs 2),
much easier to use (keypad, pre-programmed levels, no cumbersome hard
to handle lid, and no 'plunger'is necessary.) The blender comes pre-programmed.
It has instructions for changing the programs as there are 30 possible
programs. However I find the machine works wonderfully the way it arrives
from the factory, as many of my raw food peers do. It includes a book that
describes the keypad settings but otherwise is not very good from the
Raw Food point of view.
Where I used to grate or cut up carrots or frozen bananas before putting
them into a blender, I now just break them in half and toss them in. There
is no need to worry about wet containers or dry containers,
this machine does both in the same container.
If you already own a Vita-mix, it isn't necessary to run out and buy
a K-Tec HP3. But if you want a heavy duty, high powered blender, then
this is definitely the machine that I recommend.
Think Christmas. Think amazing speed in the kitchen with soups, smoothies,
and anything else you can think up using such a powerful machine. OK,
enough hype-----here's the price: Please call 888-316-4611 or 928-284-3201 for price.
Available in the US and Canada only.
Testimonial from Jennifer:
How do you Feel? What did you Eat?
Whenever I catch myself feeling down, tired, angry, upset,
frustrated, or irritable, I can look back and see that I
actually ate poison within the last 4-24 hours. Poison?
Yes: refined sugar, refined starch, additives,
colors, "preservatives", pasteurized, cooked, or chemical poisons.
My name is Jennifer, and I'm not a doctor or nutritionist,
yet over the last five years I have become my own doctor,
nutritionist, and patient. I am someone who was blessed to
receive knowledge about the importance of a simple, raw food diet.
I now know that what we eat has a direct
affect on how we feel. It is basic physics, basic chemistry, and an
understanding of the simple law of cause and effect.
I was diagnosed with clinical depression at age 16,
but I know I was sad, nervous and insecure long before that.
To the outside world I was friendly but shy, very pretty,
honor roll, and involved in some after school activities.
Behind any locked door (bedroom, bathroom, closet, you name it)
I broke down into tears 1-4 times a day, mentally berated myself
for every little mistake I made, was fearful of every morsel I put
in my mouth, and eventually thought about suicide. Yes, there
were things going on at home, yes there was stress, and yes there
was the "Standard American Diet" (SAD - coincidence?). But I knew
MANY others who had far more difficulties in their lives who seemed
to cope much better than I.
So my parents, God Bless them, sent me through the medical rounds for
7 years. For all the doctors, therapy sessions, and prescription
medications that my parents paid for, not once did anyone seriously
question me about my diet, or recommend any dietary changes. I would
eat little bites of anything - and larger helpings of dessert. Cookies,
cake, ice cream, kids cereals, bagels, pasta, etc. I was into simple
sugars, which was perfectly harmless, right?
Fast forward to age 25 - all I could do in my adult life was wake up, cry,
go to work, cry, go to the corner store to pick up something sweet,
lock myself into the apartment, and cry or watch TV until I fell asleep.
It was a chiropractor that first explained the relationship between processed
foods and disease, including depression. He recommended a diet of fresh fruits,
vegetables and fish - no refined starches or sugars, no food with additives
& preservatives, nothing in a package. "Just try it one day a week," he said.
And I did. On January 29, 1996 I ate only fresh fruit: bananas, oranges, apples
& pineapple. The next day was the first day in over 10 years that I didn't cry!
That was the beginning of a journey towards a happier & healthier life.
I've since dropped the fish, and am basically a raw fruitarian
(75-100%, depending on the day). I also do at least 20 minutes of
exercise a day. Do I get the blues occasionally? Sure. But any time
I go more than a couple days on processed foods, my mood reflects the
change. Often I'll notice the change within 6 hours.
I am honored that Nomi has invited me to share my experiences with
Food & Depression. We are all individuals, with different strengths
and weaknesses. Here are my personal recommendations to anyone who
is developing a raw food lifestyle to improve their health in any way:
1. Read Books: It is always important to feed your mind.
On the issue of depression, I personally recommend Sugar Blues by William Dufty.
And, of course, the introduction to Nomi Shannon's book The Raw Gourmet,
gives a lot of simple information about how raw foods work in the body.
2. Remove the Starch - bread, pasta, and rice are heavy, hard to digest
and have virtually no usable vitamins, minerals or enzymes.
a. Substitute Fruit for Sweets - I ate a lot of bananas to curb my urge
for cake and other sweet breads.
b. Substitute Vegetables for Breads - Put your favorite sauces and seasonings
on veggies - lightly steamed in the beginning if necessary. Slice zucchini
for your salsa, guacamole, and dips!
3. Go Vegetarian! Or at least reduce your intake of meat.
4. Exercise! At least 20 minutes a day. Go for a brisk walk,
join a gym, swim. Do something active every day for at least
20 minutes. It's fun!
Be kind and loving and gentle with yourself. This is a process.
Enjoy it. Some parts will be easier than others - don't punish yourself.
In time your subconscious mind will make the connection that those old
"Comfort Foods" are not comfortable at all.
Your friend in Health and Happiness,
Jennifer.
Note from Nomi: This article was written some time ago and Jennifer is no longer available to contact.
If you would like to sponsor me for an event in your area, I am scheduling
now for fall and winter. Please call me at 888-316-4611 to talk about coming
to your area.
Part ll Depression Article
Stepping Out
by Linda White, MD
Crossing the threshold into mental wellness
Article Info
Issue: Delicious! 03/01 (Delicious is a free magazine available at many health food stores)
Department: Features
Author: Linda B. White, M.D.
If you prefer to read this article on-line, go to: healthwell.com,
to above mentioned issue and title.
Mental illness has long carried a stigma of shame,
something to be kept secret. Yet the more we learn
about brain chemistry, the more we realize it's not
a sign of character weakness but rather biological physiology.
In his US Surgeon General's report from December 1999,
David Satcher, MD, PhD, stated, "Few families in the
United States are untouched by mental illness."
In any given year, an estimated one in five Americans
experiences some sort of diagnosable mental disorder.
At some time in our lives, half of us have suffered
from a psychiatric condition. These statistics are
indeed sobering-and, for anyone who's had an experience
with mental illness, they are also comforting.
You are not alone.
When dealing with mental illness, it's important to
understand the roles of medication and a good doctor.
While this article focuses on proactive measures for
empowering oneself, there may be a time and place for
pharmaceuticals. Many people who have been afflicted
with mental illness have considered prescription drugs
a saving grace, enabling them to function in society
on a day-to-day basis.
(Nomi's note: Prescription medications for depression
would be the very last thing I would recommend. In my
experience and opinion, most Psychiatrists do little more
than dispense Prescriptions, therefore I would seek out
alternative therapy rather than Medical Doctors. However,
if you are suicidal, short term use of prescription medicine
could save your life, so, as in all things, moderation and common
sense need to prevail. Probably the author of this article
wrote the above paragraph as a disclaimer.)
There are also a variety of other therapies and lifestyle
practices that can help alleviate mental illness, including
nutrition, exercise, adequate rest and relaxation, a positive
attitude and a rich support network. Nutrition has a great
influence on brain chemistry as well. What you eat influences
the health of nerve cells and levels of neurotransmitters,
the nervous system's chemical messengers.
(Nomi's note: Please see testimony that was sent to you on
Tuesday. Understand that any type of supplement or herb that
you consume will work much more effectively if you are eating
properly.)
Mood Lifters to Beat Depression
Nutrient deficiencies can cause low levels of serotonin,
a neurotransmitter linked to mood, and many studies have
found that depression is often associated with serotonin
deficiency. Several natural remedies can boost levels of
this important neurotransmitter, including exercise,
5-hydroxytryptophan (5-HTP), omega-3 essential fatty acids
EFAs) and B vitamins.
To produce serotonin, the body first converts the amino acid
L-tryptophan to 5-HTP. "Although tryptophan is a component of
most protein-rich foods, dietary manipulation isn't a practical
way to increase brain levels of tryptophan," says Timothy C.
Birdsall, ND, director of naturopathic medicine at the Midwestern
Regional Medical Center in Zion, Ill. He explains, "As little as
1 percent of dietary L-tryptophan may be transported into the
central nervous system." However, in people with a personal or
family history of depression, a diet devoid of tryptophan can
cause moods to crash in a matter of hours (Biology of Psychiatry,
2000, vol. 4). Unfortunately, in 1989 contaminated tryptophan
was linked with a serious disorder called eosinophilia-myalgia
syndrome (EMS), causing this supplement to be removed from
the US market.
However, 5-HTP, a conversion one step closer to serotonin,
is available. And, according to Birdsall, 5-HTP easily crosses
into the brain. Fifteen human studies have shown that, in people
with depression and bipolar disorder, 5-HTP performs significantly
better than placebo and as well as the antidepressants fluoxetine
(Luvox) and imipramine (Norfranil), but with fewer side effects.
Furthermore, symptom relief begins within three to 14 days--much
faster than the four to six weeks needed for most prescription
antidepressants (Alternative Medicine Review, 1998, vol. 3).
According to Michael A. Schmidt, PhD, author of Smart Fats
(North Atlantic Books), our culture consumes too much saturated
fat and omega-6 essential fatty acids (EFAs), thanks to the
corn and soybean oils used in so many processed foods. We do
not get enough of the omega-3 EFAs found in cold-water fish
(mackerel, cod, herring, salmon and anchovy), green leafy
vegetables, pumpkin seeds, Brazil nuts, walnuts, flaxseed oil
and hemp seed oil. These omega-3s play a role in healthy brain
cell and neurotransmitter function, especially the omega-3s
from fish, docosapentaenoic acid (DHA) and eicosapentaenoic
acid (EPA). It's not surprising then that depressed people
often show low levels of omega-3s in their diets and cell
membranes (Journal of Affective Disorders, 1998, vol. 48).
One study found that taking 9.6 grams daily of omega-3 fatty
acids for four months benefited people with bipolar disorder
significantly more than placebo (Archives of General Psychiatry,
1999, vol. 56).
(Nomi's note: This is a major reason why I recommend 4
Tablespoons a day of Flax Seed oil, most people are extremely
deficient in Omega 3's. In some cases, I have recommended up
to 8 tablespoons a day, due to existing deficiencies and I
have heard of people consuming 16 tablespoons of flax oil
daily for therapeutic reasons. I prefer Barlean's
brand, which is in the refrigerated section of your health food
store, be sure to purchase the high lignan type, and stir
thoroughly prior to using for the first time. I keep mine in the
freezer and take it out a few minutes before I need it.)
In addition to EFAs, several B vitamins are needed to maintain
the nerve systems involved in mood regulation. It's estimated
that one-third of adults with depression are deficient
in folic acid, the vitamin most closely linked to depression
and bipolar disorder. Furthermore, people with low folic acid
levels who added dietary supplements to their menu to make up
for the deficit responded better to antidepressants, including
Prozac and lithium carbonate, a drug used to treat bipolar
disorder (Journal of Affective Disorder, 2000, vol. 60; 1986,
vol. 10).
Both folic acid and vitamin B12 are needed to convert amino
acids to S-adenosylmethionine (SAMe), which is a necessary
element to produce serotonin and other neurotransmitters.
Because some studies show that it has a fast-acting
antidepressant effect (Drugs, 1994, vol. 48), producing
results within four days, SAMe is often used to hasten
the onset of action of imipramine (Psychiatry Research,
1992, vol. 44).
Herbs can also provide freedom from depression. "Dozens
of studies have demonstrated St. John's wort's
(Hypericum perforatum)remarkable ability to alleviate
mild to moderate depression," says Hyla Cass, MD, assistant
clinical professor of psychiatry at UCLA School of Medicine
and author of St. John's Wort: Nature's Blues Buster
(Avery Publishing Group). Several studies show that
this roadside herb is as effective as Prozac, Zoloft and
tricyclic antidepressants and with fewer side effects
(British Medical Journal, 1996, vol. 313).
Ginkgo (Ginkgo biloba), though better known as a treatment for
dementia, has been shown in many studies of older people to lighten
mood and lift depression (Fortschritte der Medizin, 1990, vol. 108).
Scott Shannon, MD, integrative psychiatrist and president-elect
of the American Holistic Medical Association (AHMA), finds this
herb, in combination with St. John's wort, helpful to depressed
patients with prominent symptoms, including low energy,
apathy and fatigue.
Create Calm to Oust Anxiety
Poor dietary habits can trigger or aggravate anxiety. For example,
eating a meal high in simple carbohydrates can cause blood sugar
levels to soar, then plummet. Missing a meal also leads to low blood
sugar. And when sugar levels drop, epinephrine (adrenaline) rises.
The result is lightheadedness, difficulty concentrating, irritability
and jitteriness. Too much caffeine can also cause jitters, and for
some, downright anxiety.
These symptoms call for a diet centered on whole grains, vegetables,
fruits, fish, poultry and meat. For people vulnerable to attacks of
low blood sugar, small, frequent meals can help. Shannon asks his
anxious patients to quit caffeine, including coffee, black tea and
sodas.
(Nomi's note: Obviously I did not choose this article for it's
nutritional advice. I do not recommend grains, poultry, fish
nor meat. However, I feel it is important to bring you the
entire article and not try to edit someone else's words.)
Inositol, a B-vitamin relative, affects nerve transmission,
including nerves that use serotonin as a neurotransmitter.
A trial in which subjects were given 18 grams a day of inositol
showed significantly decreased symptoms of obsessive-compulsive
disorder (American Journal of Psychiatry, 1996, vol. 153).
The same researchers tried giving 12_18 grams a day of inositol
to patients with a variety of psychological disorders and found
it effective in depression, panic attacks and obsessive-compulsive
disorder, all conditions that respond to selective serotonin reuptake
inhibitors (European Neuropsychopharmacology, 1997, vol. 5).
Kava (Piper methysticum) is traditionally used in the South
Pacific as a ceremonial and tranquilizing beverage. Harold H.
Bloomfield, MD, author of Healing Anxiety Naturally
(Harper Perennial), much prefers kava over benzodiazepines,
the category of tranquilizers that include Valium, Serax and
Xanax. "Whereas benzodiazepines can be addictive, impair memory
and worsen depression, kava improves mental functioning and
mood and is not addictive," he says. Studies show it lowers
anxiety better than placebo, with improvements beginning within
one week (Pharmacopsychiatry, 1997, vol. 30).
Valerian (Valeriana officinalis), while best known as an
insomnia buster, also soothes emotional stress. Bloomfield
says this herb "has a musty, old-gym-socks aroma, but its
sedative effect is nothing to wrinkle your nose at." One
study found that it relieved performance anxiety and other
social stresses (Pharmacopsychiatry, 1988, vol. 21).
Other calming supplements include 5-HTP because, as with
depression, it regulates serotonin levels. Pacifying herbs
include passionflower, California poppy, hops, skullcap
and chamomile. Researchers have also reported anxiety relief
using an Ayurvedic blend called Worry Free.
A final thought: For people with mild complaints, these simple
remedies may be enough to restore health. But mental illness
requires a proper psychiatric evaluation and treatment. While
lifestyle changes, proper nutrition and herbs can facilitate
mental wellness, sometimes prescription drugs are literally
life-saving and may be necessary throughout a person's life.
Everyone has the right to peace of mind-whether it's found
in meditation, medication or a cup of tea.
Linda B. White, MD, is the co-author of Kids, Herbs, and
Health (Interweave Press) and The Herbal Drugstore (Rodale).
The following is a continuation of the Article in Delicious
Magazine (March 2001 or go to Healthwell.com to read online.)
In it are Dr. White's recommended dosages of the supplements
she discusses in the article, along with important cautions
for each one.
(Vital and important Nomi's note: PLEASE UNDERSTAND THAT YOU
SHOULD NOT TRY ALL OF THESE SUPPLEMENTS AT ONCE. Let me repeat
for all of you internet speed readers: Do not attempt to try
all of these supplements at once, and do not combine
prescription antidepressants with these supplements. If you
need help deciding how to go about experimenting with the
suggestions in this article, consult your alternative
health care provider. If you prefer, you can set up a telephone
consultation with me-due to time constraints there is a fee for
this. If you are currently taking prozac, zoloft, lithium, or any
of the prescription anti-depressants you need to consult a physician
who is familiar with weaning people off the prescriptions and
on to the supplements. Please do not call me for advice if you
are on prescription medications- I am totally unqualified to advise
you and in fact, I will not advise you. It may not be easy to find
such a physician, and it is doubtful that the psychiatrist that
prescribed the drugs for you would know how to help you. I recommend you
contact one of the authors of the books mentioned in the article,
and be prepared to pay for the consultation. Whatever you have to pay,
it will be worth it. Benzodiazepenes are deadly addictive poisons,
prozac has horrendous long term effects. I have found the
supplements listed in this article to be at least as effective
as any drug, usually more so and you are not playing Russian
Roulette with your health by using them. PLEASE BE RESPONSIBLE
IN CHANGING FROM PRESCRIPTIONS AND IN TRYING THESE SUPPLEMENTS.
AGAIN, THEY ARE NOT MEANT TO TAKE ALL AT ONCE. PLEASE GET
ADVICE IF YOU DO NOT KNOW WHERE TO BEGIN. NATURAL SUPPLEMENTS
AND HERBS ARE VERY POWERFUL-
YOU MUST APPROACH THEM CAREFULLY.)
How Much Do I Take?
Depression
Supplement/Recommended Dose
Caution
5-HTP
50 mg 3x/day with meals; if symptoms persist after
two weeks, increase to 100 mg 3x/day.
Caution: Mild nausea and sleepiness may occur initially.
Don't combine with drugs unless under a physician's care.
EFAs
Eat cold-water fish 2_3 x/week, or take 400_1,000 mg of
both DHA and EPA/day.
Higher doses can cause upset stomach and fishy breath.
Do not combine with anticoagulant drugs.
(Nomi's note: I recommend Barlean's high lignan, or lignan rich
flax seed oil. Keep in the freezer. A salad dressing made with
this oil daily is an excellent way to get these important
essential fatty acids.)
B Vitamins
800 mcg folic acid/day;
1 mg vitamin B12/day;
50 mg vitamin B6/day.
Do not combine with anticonvulsant drugs without a
physician's supervision.
SAMe
Days 1_2: 200 mg 2x/day; days 3_10: 400 mg 2x/day;
days 10_19: 400 mg 3x/day; after 20 days: 400 mg 4x/day.
May cause temporary but mild insomnia, nervousness, headaches,
decreased appetite, constipation, dry mouth, sweating and
dizziness. Not recommended for those with bipolar disorder.
St. John's Wort
600_900 mg/day of standardized extract (0.3 percent hypericin).
May cause mild gastrointestinal upset, sun sensitivity.
Do not use if pregnant, nursing or taking antidepressants.
(Nomi's note: they are not kidding about the sun
sensitivity, be sure to use sunscreen and protect all
areas like your head and ears.)
Anxiety
Ginkgo
80 mg of standardized extract/morning and noon.
Do not combine with anticoagulant drugs or chronic aspirin use.
Inositol
500 mg 3x/day.
Cautions: None.
Kava
70 mg of standardized extract/day, or take 15_40 drops of diluted
tincture up to 3x/day.
Not recommended for those with Parkinson's disease,
for pregnant or lactating women or in combination with alcohol,
sedatives and anxiety drugs.
Valerian
300_400 mg of standardized extract 1-2x/day, or take 2_3
droppersful of tincture 2-3x/day.
May cause drowsiness.
(Nomi's Note:Healthwell.com is the website for Delicious Magazine.
They have interesting and informative articles at this site.)
The information on this website should not in any way be used
as a substitute for the advice of a physician or other licensed
health care practitioner. Neither Healthwell nor its guest
contractors shall be liable or responsible to any person or
entity for any loss or damage caused, or alleged to be have
been caused, directly or indirectly by the information or
ideas contained, suggested, or referenced on this web site.
Rawgourmet.com and Nomi Shannon, The Raw Gourmet reiterate that
the information in this newsletter or at the website should not
in any way be used as a substitute for the advice of a physician
or other licensed health care practitioner. Neither Nomi
Shannon nor Rawgourmet.com shall be liable or responsible
to any person or entity for any loss or damage caused,
or alleged to be have been caused, directly or indirectly
by the information or ideas contained, suggested, or
referenced in this newsletter or on the rawgourmet.com website.
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