Detox Day 2!

Detox Day 2!

Watch to see how my detox is going!

Detox Day 1!

Detox Day 1!

Ok, I made it to the end of the first day!  Check out how it went!

Why You Should be Eating Fermented Foods!

Why You Should be Eating Fermented Foods!

Why You Should be Eating Fermented Foods!

 

Fermented foods go through a process called fermentation by which healthy bacteria interact with sugars creating healthy by-products.

What does fermentation produce?

The average American is deficient Omega three fatty acids. They are very important to overall health. They reduce inflammation, protect the brain and nerves, prevent heart disease, prevent dementia and are part of the cell membrane.  Consumption of Omega 3 fatty acids while pregnant has resulted in children with higher IQ’s.

Vitamin B12 is made by bacteria.  It is found almost extensively in animal products so plant-based eaters need to get this through other sources.  Fermented foods provide an excellent source!

Vitamin K2 is another vitamin produced by bacteria. Vitamin K2 prevents plaque from adhering to artery walls.  It is also essential in preventing osteoporosis.   Its functions are just now being discovered…more to come in the near future.

Enzymes speed up chemical reactions in the body.  Without them, we cannot function optimally.  Fermented food provides an abundance of them.

Beneficial bacteria keep intestinal balance and prevent yeast overgrowth.  They are integral for maintaining proper digestive and immune health.  There are probiotic supplements of the market, but fermented foods contain a greater amount and variety of bacteria than you would get in a supplement, at a fraction of the cost.

Examples of fermented foods are kimchi, kombucha, sauerkraut, pickles, miso, tempeh, and natto.  Typical Americans have consume very little of these products, but they are making a comeback!  Check out your local market or health food store for the latest in fermented food options.

 

Dr. Scott Schreiber has been practicing in Newark, Delaware for over eleven years. He is a chiropractic physician that is double board certified in rehabilitation and clinical nutrition. He is a certified nutrition specialist and a licensed dietitian/nutritionist.

Ever Heard of Cotton Candy or Moon Drop Grapes?

Ever Heard of Cotton Candy or Moon Drop Grapes?

Ever Heard of Cotton Candy or Moon Drop Grapes?

Don’t like the taste of traditional store bought grapes?  Want to try something new?

Both varieties are produced by California-based Grapery®.   They are not genetically modified and use sustainable practices when farming.

Cotton candy grapes look like traditional green grapes, however, when you bite into them, it is a taste explosion!    They contain mostly the same nutrients as traditional grapes, water, fiber,  and antioxidants.  They are fat, cholesterol and sodium free.   To maintain their characteristic cotton candy flavor, they are only available from mid-August to the end of September.

Moon drops are another product from the same company.   They are bred to be very dark purple, almost black.  They are long, very crispy; you can break them in half with your fingers!  These are also non-gmo, and farmed sustainably. Yes, another taste explosion!

If you are sick of the usual store bought grapes, or want to try something new, check them out, you will not be sorry!

 

Dr. Scott Schreiber has been practicing in Newark, Delaware for over eleven years. He is a chiropractic physician that is double board
certified in rehabilitation and clinical nutrition. He is a certified nutrition specialist and a licensed dietitian/nutritionist.

Vitamin B12 Deficiency is More Common Than You Think!

Vitamin B12 Deficiency is More Common Than You Think!

Vitamin B12 Deficiency is More Common Than You Think!

by Dr. Scott Schreiber

Who may be deficient?

Those that eat plant-based diets, vegans and vegetarians, and the elderly are two of the most common subtypes.  In addition, approximately 2% of the population cannot metabolize B12 efficiently.  Medications that decrease the production of stomach acid also decrease the absorption of B12.

What does B12 deficiency look like?

Everyone experiences different symptoms.  Some patients will have none.  Others may have one or more of the following: anemia, fatigue, poor balance, memory loss, numbness shortness of breath, tingling feet, pale skin, weakness, lightheadedness, smooth tongue, constipation, diarrhea, loss of appetite, gas, muscle weakness, vision loss, depression, and memory loss.  B12 deficiency mimics dementia and multiple sclerosis.

How do you test for it?

A simple blood test can diagnose B12 deficiency.  The most common blood test is serum B12.  This test evaluates the amount of B12 in the blood, however, this is not the most sensitive.  Methymalonic acid and Homocysteine levels need also be evaluated.  Methylmalonic acid will be high if B12 is low.  This is a great test for detecting early B12 deficiency.  B12, along with B6 and folate, are needed in the metabolism of homocysteine.  Homocysteine will be low if B12 if low levels of B12 are present.  Many practitioners will only test for serum levels; this does not give you the whole picture.  Serum B12 will be high if seaweed is consumed.  This is a false positive as seaweed contains ineffective forms of B12.

How do you treat it?

B12 supplementation in the form of a high dose oral or intramuscular injection, depending on the severity.  Frequent lab monitoring is usually required.

 

Dr. Scott Schreiber has been practicing in Newark, Delaware for over eleven years. He is a chiropractic physician that is double board certified in rehabilitation and clinical nutrition. He is a certified nutrition specialist and a licensed dietitian/nutritionist.

Top 10 Reasons to go Vegan!

Top 10 Reasons to go Vegan!

Top 10 Reasons to go Vegan!


 

10.  Increased skin health.  Vegans report decreased skin eruptions and more of a “glow”.  This can be due in part to the removal of milk products, as this increases sebum production.

9.  Vegan diets supply a ton of vitamins and minerals, however, make sure you consume fermented foods, fortified B12 products, and/or a supplement, as this essential vitamin is not found in many plants.

8. Reduced risk of salmonella, e.coli and mad cow disease.  Reduced meat consumption reduces the risk of animal-borne disease.

7. Reduced risk of heart disease and diabetes and certain types of cancer. Vegan diet is typically low in saturated fats and sugar; high in antioxidants and phytochemicals, which protect the body against chronic disease.

6. Less greenhouse-gas emissions.  Growing plants takes a lot less resources than raising animals.  Animals raised for food account for a significant amount of greenhouse gas.

5. You will lose weight!  Many plant-based eaters consume far fewer calories than typical meat-eaters, therefore, weight loss usually is a result.

4. Decreased risk of gout, rheumatoid arthritis and high blood pressure.  All of the above diseases have been associated with increased meat consumption.

3. Increased energy. Many vegans report increased energy, stamina, and athletic performance simply by changing their diets.

2.Reduction of kidney stones, gall stones, osteoporosis and asthma.  There has been a significant reduction in these diseases as a result of going vegan.

1.  You live longer!  Research shows that people who eat a vegan diet live longer.  Many vegans are pretty healthy; including exercise, healthy lifestyle, along with eating a ton of fruit and vegetables.  All of these factors contribute to a longer life.



Dr. Scott Schreiber has been practicing in Newark, Delaware for over eleven years. He is a chiropractic physician that is double board certified in rehabilitation and clinical nutrition. He is a certified nutrition specialist and a licensed dietitian/nutritionist.

Food Label Deception!

Food Label Deception!

My wife brought this home the other day from Trader Joe’s.  You would think that Strawberry Jam from Trader Joe's would be healthy, since the label emphasizes "Fresh Strawberries".  Further examination of the label reveals something completely different!  

When reading food labels, ingredients are listed from highest quantity to lowest quantity.  In this case, strawberries are first ingredient, followed by liquid sugar, and then sugar.  This gives the reader the illusion that strawberries are in the highest quantity, which is great, right?  Well, by separating the liquid sugar and sugar, it  gives the appearance that they are different and used in less quantites, but they are exactly the same! 

This gives the illusion that this product is a lot healthier than it actually is.   If this was labeled correctly, sugar would be the first ingredient!  Would health-minded individuals buy something like this?  Absolutely not! This is totally deceptive and totally legal.  Lesson to be learned, read your food labels with a critical eye!

 

Dr. Scott Schreiber has been practicing in Newark, Delaware for over twelve years. He is a chiropractic physician that is double board certified in rehabilitation and clinical nutrition. He is a certified nutrition specialist and a licensed dietitian/nutritionist.

How Healthy is Watermelon?

How Healthy is Watermelon?

How Healthy is Watermelon?

By Dr. Scott Schreiber

Watermelons are related to cucumbers, zucchini and pumpkin.  They are one of the healthiest summer fruits, packed with plenty of vitamins, minerals and phytochemicals. 

Watermelon contains mostly water (91%) and almost no protein and fat.  They are low in calories and contain a small amount of fiber and carbohydrates. 

Watermelons are a great source of vitamin C.  They are also a good source of potassium, copper, pantothenic acid (B5), magnesium and beta-carotene.

They are a great source of citrulline and lycopene. Citrulline is an amino acid that is converted to arginine.  Both citrulline and arginine are involved in nitric oxide synthesis, which reduces blood pressure and accelerates wound healing.  It is the nitric oxide that reduces blood pressure and has shown some promise relieving erectile dysfunction.

Watermelon is the best known fresh source of lycopene.  Lycopene is a powerful antioxidant, most commonly associated with tomatoes.  Watermelon has almost 1.5 times the amount of lycopene than a tomato.  It is lycopene that gives watermelon their characteristic pink color.

Consuming watermelon has also been shown to improve insulin sensitivity and decrease muscle soreness following exercise.

Watermelon is also anti-inflammatory.  This is due to the abundance of lycopene, cucurbitacin E, tripterpenoid.  These phytochemicals decrease inflammation by reducing the enzyme cycloxigenase.   This is the same mechanism by which NSAIDS (ibuprofen, aspirin, celebrex) work.

Many people do not know that the rind it edible.  In fact, it contains a ton of chlorophyll and even more citrulline than the flesh.

 

Dr. Scott Schreiber has been practicing in Newark, Delaware for over eleven years.  He is a chiropractic physician that is double board certified in rehabilitation and clinical nutrition.  He is a certified nutrition specialist and a licensed dietitian/nutritionist.

Really, Not all Grapefruit is Bitter?

Really, Not all Grapefruit is Bitter?

Really, Not all Grapefruit is Bitter?

Where did they come from ?

Grapefruit were bred in the 18th century as a cross between a pomello and an orange.  They grow in clusters, similar to grapes, hence given the name grapefruit.  They range in taste from sweet to bitter.  In the United States, Florida and Texas harvest the greatest amounts. 

There are So Many Varieties, Which one is the Best?

There are many different varieties of grapefruit; the most typical are white, pink and red.  They are similar in taste and texture, all having some degree of the characteristic bitterness, with some varieties containing more or less seeds.

The most common type of grapefruit is the White Marsh seedless.  It has yellow flesh and yellow skin. Within the marsh variety, there are pink marsh, less acidic and sweeter than the white, and ruby red, red skin and pink flesh, less acidic and considerably more sweet than the white variety.

Other types include the Duncan variety, a large, yellow skinned, very juicy, and full of seeds.  This variety is mainly used for juicing.  Flame grapefruit are dark pink, sweeter than the classic ruby red.  It is a great variety for juicing.  Lavender Gem grapefruit look like a miniature grapefruit because they are a hybrid of grapefruit  and tangelo.  The flesh is a pinkish-blue with a few seeds.  These are delicate in flavor.  Melogold grapefruit are a cross between a pomello and a grapefruit.  They can be quite large, taste more like oranges.  They are easy to peel and contain hardly any seeds.

Why are They so Healthy?

They are low in calories and low on the glycemic index, which means that they do little to raise blood sugar.   They contain high amounts of vitamin A and C.  They have been shown to support clear, healthy skin, decrease heart disease, decrease risk of stroke,  and decrease blood pressure.

They contain AMP-activated protein kinase, an enzyme that it believed to accelerate fat loss.  Eating grapefruit while dieting has shown accelerate fat loss.

 

 

Are you Ready for Mango Season?

Are you Ready for Mango Season?

Are You Ready for Mango Season?

By Dr. Scott Schreiber

All mangos are highly nutritious.  One cup contains about 100 calories, 100% of your daily requirement of vitamin C and 35% of vitamin A.  Mangos supply a generous amount of folate, which is beneficial against birth defects.  Mangos also contain high amounts of potassium and other trace minerals, like iron, copper, zinc, manganese, and selenium.  In total, they contain over twenty vitamins and minerals.  They also contain flavonoids like beta-carotene, alpha-carotene, and beta cryptoxanthin, which are all known for their antioxidant capacity and as precursors to vitamin A.

That one cup also gives you 12% of your daily fiber, which is great for digestive health and lowering cholesterol.   Research shows that regular consumption of mangos protects against breast, colon and prostate cancer. 

What are Champagne Mangos?

Champagne mangos are a type of Ataulfo mango. They are grown in Mexico and also known as young, baby, honey, adaulfo, or adolfo mango.  They are smaller than traditional mangos and become yellow when fully ripe.  They have gained popularity in the United States since the 1990’s.  Some research shows that they have almost five times the vitamin C as their traditional mango counterparts.  They have quietly become the number two selling mango in the United States.   They are bursting with flavor and easy to eat.  Do yourself a favor and give them a try!

Dr. Scott Schreiber has been practicing in Newark, Delaware for over 11 years.  He is a chiropractic physician, double board certified in rehabilitation and clinical nutrition, a certified nutrition specialist and a licensed dietitian/nutritionist.  He can be contacted via his website www.drscottschreiber.com.

6 Reasons Why Everyone Should be Eating Kale! (Number 6 will flatten your belly!)

6 Reasons Why Everyone Should be Eating Kale! (Number 6 will flatten your belly!)

6 Reasons Why Everyone Should be Eating Kale!

(Number 6 will flatten your belly!)

By Dr. Scott Schreiber

1)      It is one of the most nutrient dense foods on the planet!  It nutrient profile looks like this:

Vitamin A: 206% of the RDA (from beta-carotene).
Vitamin K: 684% of the RDA.
Vitamin C: 134% of the RDA.
Vitamin B6: 9% of the RDA.
Manganese: 26% of the RDA.
Calcium: 9% of the RDA.
Copper: 10% of the RDA.
Potassium: 9% of the RDA.
Magnesium: 6% of the RDA.

Kale also contains a generous amount of fiber, protein and little fat, a large portion is alpha-linolenic acid (ALA), a healthy omega-three fatty acid.   Antioxidants are in abundance in kale.  They prevent free radical damage, the principal cause of cancer and premature aging.  Kale also contains more vitamin C than an orange and contains seven times the RDA for vitamin K, essential for blood clotting and bone health.  It contains almost as much iron as in beef and contains more calcium than milk (and this kind is actually absorbed).

2)      Kale contains a ton of flavonoids. Quercetin and Kaempferol are flavonoids found in large concentrations in Kale.  The many health benefits include protecting the heart, lowering blood pressure, anti-inflammatory, anti-viral, anti-depressant and anticancer. 

 3)      Kale will reduce cholesterol like no other! Kale has substances called bile acid sequestrants which bind to bile acids, not allowing them to be re-absorbed.  This is especially important in lowering cholesterol.  Studies show that drinking kale juice is just as effective as cholesterol medications. 

 4)      Kale prevents cancer! In addition to the antioxidants and flavonoids, Kale contains anti-cancer phytochemicals, indole-3-carbinol and sulforsphane.  These fight cancer at the molecular level and are believed to be essential in the prevention of cancer cell generation.

 5)      Kale Preserves Eyesight! Kale is high in lutein and zeaxanthin; carotenoids that prevent reduce the risk of macular degeneration and cataracts.

 6)      Kale can help you lose weight! Kale should be used as part of a weight loss program.  It is nutrient dense, low in carbohydrates and fat, contains fiber and protein, all characteristics of excellent weight loss foods. 

 

Dr. Scott Schreiber has been practicing in Newark, Delaware for over eleven years.  He is a chiropractic physician that is double board certified in rehabilitation and clinical nutrition.  He is a certified nutrition specialist and a licensed dietitian/nutritionist.

Source consulted:  https://authoritynutrition.com/10-proven-benefits-of-kale/

What's a Florida Avacado?

What's a Florida Avacado?

What is a Florida Avocado?

The roots of Florida Avocados can be traced back to 1833.  They were originally grown in Mexico and was the first variety to be grown in the United States.

Florida Avocados are larger, greener than their California cousins.  Their nutrient content is essentially the same.  The oil contains unsaturated fat, which is heart healthy.  They are both low in sugar, and are a great source of vitamin E, fiber, potassium and folate. One difference is that the Florida variety contains less calories per ounce, but since they are larger, they have more total calories than a traditional Hass avocado.  They are superior in salads because they hold their shape better when cut, but can be used in the same way as the traditional avocado.  They are available from mid-summer to early spring.  One drawback, it is hard to tell when they ripen because their skin always stays green. 

So when you see these larger, greener avocados at your local market, give them a try and let me know what you think!

Dr. Scott Schreiber has been practicing in Newark, Delaware for over eleven years. He is a chiropractic physician that is double board certified in rehabilitation and clinical nutrition. He is a certified nutrition specialist and a licensed dietitian/nutritionist.

Coconut Oil:  Does it Live Up to the Hype?

Coconut Oil: Does it Live Up to the Hype?

Coconut Oil:  Does it Live Up to the Hype?

Dr. Scott Schreiber

Coconut oil is being touted as a remedy for weight loss, anti-aging, and a butter substitute, among others.  A few years back coconut oil was considered one of the worst oils to use, due to its high concentration of saturated fat, which has been associated with heart disease.  Interestingly enough, that type of coconut oil is processed, refined, deodorized and bleached.  This “processing” creates trans-fatty acids and cholesterol producing compounds.  The coconut oil of today is very different, it comes in a more natural state, extra virgin, with a lot less processing, which makes it better that the previous version, but is it as good for you as you think?

Coconut oil is a bit of an enigma, containing over ninety percent saturated fat.  Most plants contain unsaturated fats, which have been dubbed heart healthy.  Coconut oil’s saturated fat is composed of lauric acid, a medium chain triglyceride.  Medium chain triglycerides are broken down very easily by the body for energy.  In fact, research shows MCT’s can help reduce body fat.  Lauric acid is also very helpful in the digestion of the outer wall of bacteria.  Additionally, there has been some research regarding brain health and coconut oil.  Researchers have used the oil to treat disorders such as Alzheimer’s and multiple sclerosis with some success, but this research is still in its infancy.

The current concern regarding coconut oil is saturated fat content.  There have been conflicting views on whether saturated fat even is bad for your heart. 

My Take on Coconut oil

Oils are oils.  We extract them, concentrate them and then consume them.  We must be careful how much oil we consume, regardless of the source.  Just because some say it is good for you do not mean that you can eat it with no regard for health.  I believe that the evidence showing high quality coconut oil is good for you is correct, however, do not go crazy with it.  I would recommend using other oils as well, like avocado oil and olive oil, all sparingly.  I do not believe that coconut oil is the magic bullet, but when used in small amounts, can be positive for your health.

As always, if you have any questions regarding coconut oil or other oils, feel free to contact me.

Dr. Scott Schreiber has been practicing in Newark, Delaware for over eleven years.  He is a chiropractic physician that is double board certified in rehabilitation and clinical nutrition.  He is a certified nutrition specialist and a licensed dietitian/nutritionist.

Is Cardiovascular or Weight Training Better for You?

Is Cardiovascular or Weight Training Better for You?

Is Cardiovascular or Weight Training Better for You?

 

A fitness routine needs to be well-rounded, encompassing both cardiovascular and weight training. They both are equally important, but for different reasons.  Cardiovascular training is great for the heart.  Blood pressure, cholesterol, blood sugar and overall risk for chronic disease decrease with moderate intensity cardiovascular training.  Moderate intensity is described as exerting enough energy to be able to talk to a partner without losing your breath.  Optimal cardiovascular training should be between 60-85% of your maximum heart rate.  A simple formula for determining your maximum heart rate is 220-age.

Weight training is important for increasing muscular strength, muscular endurance, and muscle size.  The more muscle you have, the faster your metabolism.  Decreased muscle mass has been associated with many chronic diseases and occurs after the age of thirty-five.  This is one of the reasons why the elderly are so frail, fall, and lose their balance; which can all be avoided with weight training.

When designing an exercise program, make sure to include both cardiovascular and weight training in equal amounts.  Make sure to perform them at least six hours apart.  I find that cardiovascular training is better done in the morning and weight training is better done in the afternoon or evening.  If you have any questions regarding the type or amount of exercise you should perform, please feel free to contact me.

 

Dr. Scott Schreiber

Dr. Scott Schreiber has been practicing in Newark, Delaware for over eleven years.  He is a chiropractic physician that is double board certified in rehabilitation and clinical nutrition.  He is a certified nutrition specialist and a licensed dietitian/nutritionist.