Sugar and Pain…It’s Connected!


Did you know that sugar is highly addictive, and it feeds inflammation by its acidity and by its effect on your blood’s sugar and insulin balance. Because of this connection to inflammation, sugar feeds PAIN!!! The elevated levels of insulin actually are directly related to pain. It is believed that high levels of blood sugar trigger something called “central sensitization” in which spinal cord nerves are highly sensitive to certain stimuli, including chemicals. While this idea comes from newer research, it is validated by those who suffer from fibromyalgia who report flare ups in conjunction with higher sugar intake.

Sugar is hidden in all processed foods. Even a protein bar can be expected to contain between 15g-25g of sugar! It is recommended that you only consume 25g of sugar per day to help balance blood sugar and restore insulin sensitivity. That isn’t very much when you think of 10g of sugar in a single serving of children’s breakfast cereals, and most kids consume more than a single serving at a sitting! How much sugar might you be consuming without realizing it eating the foods you are accustomed to eating?

The hard part is, we are hard wired to seek sugary foods. No matter how advanced we become in our thinking as humans, we still are driven by a primal brain that wants us to feed on high calorie, high sugar foods for survival. However, we will not be experiencing a famine any day soon, and it can be tricky to rewire our thinking and cravings for healthier options. The good news is: IT CAN BE DONE! Sugar cravings can be stopped and your palate forever changed.

Find us with Erhardt Physical Therapy in Scappoose

Erhardt Physical Therapy in Scappoose will be the new home of Columbia River Nutrition.  Come visit us for more information on your health and wellness.  Look for classes and unique approaches to staying well and feeling great!  You will find movement, manual therapy, nutrition, and more!

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CANCER.  It thrives in an acidic environment.  It will alter cell metabolism to support this acidic space.  To minimize your body’s oxidative stress and keep it in a more alkaline environment, eat more anti-oxidant rich foods:

1:  Proanthocyanicins found in dark colored grapes and red rice.

2:  Anthocyanins found in blueberries, bilberries, black currants, raspberries, black rice, cranberries and blue/purple corn.

3:  Chlorophyll found in leafy greens and celery.

4:  Carotenoids found in butternut squash, carrots, sweet potatoes, tomatoes and peppers.

Eat colorful foods for cancer prevention!


Whole Food Supplements

Do you know what is in your supplements?  Are they giving you all your body needs without added chemicals as stabilizers?

One thing to look for is the “USP” label, which indicates a company’s voluntary admission of their product contents.  This will at least tell you if what you are purchasing is safe without added chemicals that can add to your body’s toxic load.

Another consideration is whole food derived content versus chemical content.  Most vitamin supplements on the market are laboratory derived as isolates of the actual vitamin itself.  They do not consist of the actual, complete vitamin form used by the body in chemical reactions.  For the body to utilize these partial components, they must be added to in order to create a complete, active molecule that can work as a co-factor.  This is something I personally had not thought about until recently researching “whole food supplements”.  What I found was an amazing company called “Standard Process”.  They have been researching and developing supplemental vitamins for many decades.  The supplements they provide are derived from whole, organic produce that is juiced and gently dehydrated into a powder form that can be encapsulated.  In not using chemicals or heat, the vitamins are not compromised, and your body is getting pure vitamin form that goes straight to your cells for necessary cell function.  WOW!

Standard Process strives to bring the best supplement products to the public and have joined with “Medi-Herb” of Australia as well, to provide high quality herbal supplements for your health.  Standard Process products can only be obtained through a health care professional.  If there is something you would like to order, please contact me and we can make that happen!  To see their full list of supplements, go to

Make the most of your supplements and the most of your investment in your body and health!  Call today for a consult or to place an order.

Be well!

Does Organic Really Matter?

This is a subject I have found to be rather controversial.  I have spoken with farmers and ranchers, as well as practitioners trying to find the best answer.  Due to farming practices, if you can eat organic, that is great.  Personally,  I am rigid about our meats being organic and grass fed, same with chickens who are producing eggs.  It makes a huge difference not just in taste, but in the available Omega 3’s that are in the meat.  This will also eliminate the added chemicals and hormones.  A movie to watch that discusses the raising of beef in a non-judgmental manner is “King Corn”.  It is actually funny, but gives a pretty clear picture of how most of our beef is raised.

When it comes to produce, stay away from the “Dirty Dozen” unless they are organic.  This group of produce is known to absorb more chemicals than others when pesticides and herbicides are used.  They include:  Peaches, Apples, Sweet Bell Peppers, Celery, Nectarines, Strawberries, Cherries, Pears, Grapes , and the following if imported: Spinach, Lettuce, Potatoes.  In addition, the cleanest foods include:  Onions, Avocado, Sweet Corn (Frozen), Pineapples, Mango, Asparagus, Sweet Peas (Frozen), Kiwi Fruit, Bananas, Cabbage, Broccoli, Papaya.

Buy organic when you are able, as you will minimize added chemicals and optimize farming practices that ensure better nutrient value in the produce itself.  My preference is to buy fresh at farmers markets.  The food is then freshest and will contain more nutrients because of its freshness, and will need less chemicals because the food is not travelling on trucks and to packing companies.  Eat fresh!

To supplement or not supplement?


V__AEE4This is a question asked by so many people both in the general public and health care providers.  For most people, supplementing with a multi-vitamin will provide better nutrients to the body.  For other people facing physical illnesses, additional supplementation may be necessary to obtain optimal physiological and biochemical status.  There are numerous reactions that take place within the body each moment.  When we are not giving our bodies adequate nutrition, our cells suffer.  When it comes to eating, it is important to remember that while we may be feeding our appetites, we are really feeding each cell in our bodies.  Nutrients such as iron, all of the B vitamins, and CoQ10 are necessary for energy production.  Because many of us eat processed foods, the nutrients have been stripped out of the food through processing.  In breads and cereals, they are added back in through fortification, but it may not be enough to prevent disease.  Even eating a whole foods diet, due to farming practices, many nutrients are lower than in previous years in the foods we eat.  For example, refining flour depletes many vitamins and minerals by up to 86%!  (Dr. Gaby’s book of Nutritional Medicine)

So the answer as to whether or not to supplement is very individual, and a little controversial.  What is true however, is that our current diet in America does not provide enough essential nutrients to prevent disease or operate at an optimal level.  We consume too  much sugar and too much processed foods.  Working to find out which nutrients you may be lacking, and supplementing when necessary can make a tremendous difference in how you may feel from day to day, especially when you are working to eat more whole foods.