Ahhh, Stress...our worst enemy. We all have it. There is no avoiding it. Ideally we could just have zero stress and have wonderful, happy, smooth and simple lives.
But, we don't. Honestly, even myself- the C.T.F.O. queen-gets stressed out.
So, what do we do?
To be blunt: deal with it. Accept it. It's a part of your life and what you have to do is learn to manage it. And, a little bit of stress is actually healthy for us.
However, a lot of stress makes us sick.
As I stated in my book (and at probably every lecture I've ever given):
60-90% of ALL doctor's visits are for a stress related disorder.
You name it, stress causes it or exacerbates it.
What I'd like to do today is to remind you how to deal with stress. As we head into spring, it's time to let go and give birth to new.
New ideas. New habits. A new take on life. And, it's time to let go of the old. It's time to shed some layers and spring ahead in life.
Let's revisit an acronym in talked about in Chill Out and Get Healthy. No, not the C.T.F.O. acronym, the B.E.C.A.L.M. acronym.
If you recall, I discussed this B.E.C.A.L.M. approach as a way to de-stress your life. Let's break it down:
B= Be healthy. By this I mean--eat clean, sleep as much as you can and exercise. These are the essentials to a healthy life. Be healthy, it's imperative.
E= Express Yourself. Say how you feel. Do what makes you feel good. Even if it's going for a long walk to work through an issue on your mind or talking it through with a friend or journaling about what's going on... Just get it out. Express yourself and free yourself from negative emotions.
C= C.T.F.O. You all know what this means... Do I really need to spell it put?
A= Acknowledge Your Desires. Yes, acknowledge what YOU want in this life of yours. What makes YOU feel good. What makes your heart flutter or gives you the widest grin possible? So much of human suffering is because we don't live for ourselves more. I get that we can't abandon out responsibilities and I'm not saying to do so... But can't you find a little bit of time to do something for you? Take a deep breath right now and ask yourself, "what's one thing I could do for my life that would make me feel good?". It could be as simple as taking a walk or even signing up for a course you've been dying to take or making a commitment to that Brazilian Butt Lift class at the gym. Tune in and ask yourself what you desire. Live a desire driven life. You deserve it.
L= Let It Go. Let it go. Let it go. Be easy on yourself. Chill. Stop holding onto things from the past or griping over the things you cannot control. Now I'm not saying to say "Screw it. I don't care." I'm just saying to let things go and realize how precious life is. Be in the moment and be grateful. Let go of worry and be easy on yourself.
M= Make It Happen. Yes! Make it happen. You deserve it. This ties into taking time every day to C.T.F.O. and tuning in to acknowledging your desires, letting go of the things you can't control, be easy on yourself and making a desire driven life happen for you. Stress is a proven killer so take control of it and focus on living a life that feels good!
B.E.C.A.L.M. and manage your stress.
Sunday, March 18, 2012
Tuesday, March 13, 2012
Do You Have Gallbladder Issues?
Do you have issues with your gallbladder? Gallbladder stones which can cause biliary colic or a "gallbladder attack" are extremely common in Western developed countries. In the U.S. about 500,000 people have their gallbladder removed each year making gallbladder surgery one of the most common in America.
If you look at the Standard American Diet (SAD) it's really no wonder. A diet typically high in processed foods, refined flours and vegetable oils and low in healthy fats like the SAD compromises ones ability to efficiently digest foods and then we run into issues with our gallbladders.
In today's blog I want to share with you a "sort of" case study on a man who was suffering from intermittent and severe gallbladder colic. I say a "sort of" case study, as the person I will be discussing is my boyfriend. This fact matters (as you will see from the information to follow) as he did not come to me as a patient seeking advice or assistance. In fact, when we first met his plan was to have his gallbladder removed as that was what the western medical advice he received. And, then he met me... (chuckle, chuckle).
On and off for almost a year, as I learned, he was suffering from episodes of gallbladder "attacks". They would last anywhere from one to four hours. His symptoms were in line of those described on various medical sites, "pressure or pain usually caused by stones pressing on the gallbladder sphincter as the gallbladder contracts. The pain is usually constant despite the name colic. It commonly radiates to the back and right shoulder. It can be associated with sweating, nausea and vomiting. It can be severe and then plateau over an hour or so as the gallbladder relaxes."
None of these attacks were ever so severe that he went to the emergency room--he would just ride through them. However, he did consult with doctors about his situation.
For a little background on his lifestyle--he's fit, exercises about 5 times/week, is in otherwise good health however he did have a tendency to eat more packaged and processed foods as well as "low-fat" or "fat-free" and artificially sweetened foods. As he was not a patient of mine, nor did he ask me for nutritional advice about his case, I offered no opinion on his situation. However, I did tell him that before he thought about getting his gallbladder removed he should consider some dietary changes and I gave him a copy of Chill Out and Get Healthy.
As he read through my book, he would ask me questions and I would then offer my advice. It went like this for a few months as his once a month gallbladder attacks continued. One day he said he noticed he would have an attack after eating what he referred to as "fake dairy". Meaning his "light" ice cream, margarine or some kind of fake "low fat" cheese.
Being I didn't want to "nag" him, I just told him to pay attention to what aggravated his symptoms.
Eventually he started reading labels and began avoiding products that contained high fructose corn syrup (HFCS). In fact, he noticed that he preferred the organic ketchup made with vinegar over the processed one made with HFCS. Another thing he noticed was that his favorite BBQ sauces (he's a BBQ connoisseur) had molasses in them instead of HFCS.
When he asked me about eating fat, I told him what I thought: eating fat is healthy for us, it just depends on the fat. The fat topic brought on a good bit of healthy debate causing him to say to me at one point, "Your telling me to eat butter??" "Yes, eat pastured butter." I responded. So he ditched his margarine for butter. He also ditched his "light" ice cream for the real thing.
What was interesting was that as his diet changed from fake "low-fat" foods to wholesome nutrient dense full-fat foods, he also began losing weight.
Now, I am aware that the western medical information out there does state that one with gallbladder issues/stones should avoid full-fat dairy products as well as animal meats that are high in saturated fat. But, as you all know--I am in the saturated fat is not bad for you camp. As well, after plenty of research and clinical experience, my educated medical opinion is that gallstones are not caused by saturated fats they are more likely caused by low fat and high carbohydrate diets.
{Quick aside: Yes, saturated fats can exacerbate a gallbladder attack--but they are not the cause of gallstones. But that topic will have to be in another blog as it's far too exhaustive to cover here.}
After one of his more severe attacks (he was traveling when it happened so he didn't go to see a doctor--which he probably should have) he started intensifying his gallbladder "diet" research. At that point he conferred with me and started drinking hot water with apple cider vinegar on a regular basis (I had him drink hot water and vinegar during one of his attacks and it helped subside the pain quite quickly). He even began drinking kale, lemon and apple shakes. Eating these types of foods decreased the frequency of his attacks.
At that point I also offered to put him on some Chinese herbs. He agreed. So, I had him start taking a classic Chinese herbal formula for liver and gallbladder issues. I also gave him a daily probiotic to take.
Another interesting thing he came across during his internet research was this "liver-gallbladder cleanse". As stated on various websites the cleanse goes like this (this info comes from AmaluxHerbal.com):
He asked me what I thought of doing this type of "cleanse". I was skeptical. I thought it could be too risky with him passing a large stone and truthfully I wondered if it was a legitimate treatment. I mean, if this type of cleanse worked like these websites claim it does--why don't western docs recommend it? I know I'm a practitioner of an "alternative" medicine, but I still questioned this type of treatment.
Either way, he decided to go for it. And, I just supported his decision. So, one day he started drinking the olive oil. I stayed with him the entire time (just in case anything happened and I felt he needed medical attention). Wouldn't you know, just as the website predicted he passed "stones" that looked just like the ones you see on the internet (however many websites claim these are not gallstones but a sort of soap biproduct your body makes in reaction to the olive oil).
We were both in shock.
Personally, I didn't look at what he passed (some things should remain private ;-) ) but he told me about them.
OK...here's where it gets interesting: it's been 4 months and he hasn't had an attack since. Granted, he's been taking his Chinese herbs and his probiotics. He continues on a much healthier eating trend (although he still has his occasional pizza or chicken wings...everything in moderation, right?), he eats butter and bacon and full fat ice cream (all organic)and his new found love is kale. He's dropped even more weight and overall feels so much healthier with more energy and mental clarity. And, just yesterday instead of croutons and ranch dressing on his salad he chose sunflower seeds and oil and vinegar. That's my boy!
Whether or not it was his dietary changes, the supplements I put him on or the "liver-gallbaldder" cleanse he did--or all three of them combined or one over another--it really doesn't matter as he no longer has gallbladder issues and he still has his gallbladder.
This whole process left me realizing that slow and educated lifestyle changes are what stick. As a practitioner, I have always known that my job is to empower my patients and be supportive and patient as I encourage them to make longstanding lifestyle changes. Watching the evolution of my boyfriends health has really brought that home for me.
If you have a gallbladder issue and want to talk to me more about what lifestyle and nutritional changes you need to make, reach out and we can discuss.
If you look at the Standard American Diet (SAD) it's really no wonder. A diet typically high in processed foods, refined flours and vegetable oils and low in healthy fats like the SAD compromises ones ability to efficiently digest foods and then we run into issues with our gallbladders.
In today's blog I want to share with you a "sort of" case study on a man who was suffering from intermittent and severe gallbladder colic. I say a "sort of" case study, as the person I will be discussing is my boyfriend. This fact matters (as you will see from the information to follow) as he did not come to me as a patient seeking advice or assistance. In fact, when we first met his plan was to have his gallbladder removed as that was what the western medical advice he received. And, then he met me... (chuckle, chuckle).
On and off for almost a year, as I learned, he was suffering from episodes of gallbladder "attacks". They would last anywhere from one to four hours. His symptoms were in line of those described on various medical sites, "pressure or pain usually caused by stones pressing on the gallbladder sphincter as the gallbladder contracts. The pain is usually constant despite the name colic. It commonly radiates to the back and right shoulder. It can be associated with sweating, nausea and vomiting. It can be severe and then plateau over an hour or so as the gallbladder relaxes."
None of these attacks were ever so severe that he went to the emergency room--he would just ride through them. However, he did consult with doctors about his situation.
For a little background on his lifestyle--he's fit, exercises about 5 times/week, is in otherwise good health however he did have a tendency to eat more packaged and processed foods as well as "low-fat" or "fat-free" and artificially sweetened foods. As he was not a patient of mine, nor did he ask me for nutritional advice about his case, I offered no opinion on his situation. However, I did tell him that before he thought about getting his gallbladder removed he should consider some dietary changes and I gave him a copy of Chill Out and Get Healthy.
As he read through my book, he would ask me questions and I would then offer my advice. It went like this for a few months as his once a month gallbladder attacks continued. One day he said he noticed he would have an attack after eating what he referred to as "fake dairy". Meaning his "light" ice cream, margarine or some kind of fake "low fat" cheese.
Being I didn't want to "nag" him, I just told him to pay attention to what aggravated his symptoms.
Eventually he started reading labels and began avoiding products that contained high fructose corn syrup (HFCS). In fact, he noticed that he preferred the organic ketchup made with vinegar over the processed one made with HFCS. Another thing he noticed was that his favorite BBQ sauces (he's a BBQ connoisseur) had molasses in them instead of HFCS.
When he asked me about eating fat, I told him what I thought: eating fat is healthy for us, it just depends on the fat. The fat topic brought on a good bit of healthy debate causing him to say to me at one point, "Your telling me to eat butter??" "Yes, eat pastured butter." I responded. So he ditched his margarine for butter. He also ditched his "light" ice cream for the real thing.
What was interesting was that as his diet changed from fake "low-fat" foods to wholesome nutrient dense full-fat foods, he also began losing weight.
Now, I am aware that the western medical information out there does state that one with gallbladder issues/stones should avoid full-fat dairy products as well as animal meats that are high in saturated fat. But, as you all know--I am in the saturated fat is not bad for you camp. As well, after plenty of research and clinical experience, my educated medical opinion is that gallstones are not caused by saturated fats they are more likely caused by low fat and high carbohydrate diets.
{Quick aside: Yes, saturated fats can exacerbate a gallbladder attack--but they are not the cause of gallstones. But that topic will have to be in another blog as it's far too exhaustive to cover here.}
After one of his more severe attacks (he was traveling when it happened so he didn't go to see a doctor--which he probably should have) he started intensifying his gallbladder "diet" research. At that point he conferred with me and started drinking hot water with apple cider vinegar on a regular basis (I had him drink hot water and vinegar during one of his attacks and it helped subside the pain quite quickly). He even began drinking kale, lemon and apple shakes. Eating these types of foods decreased the frequency of his attacks.
At that point I also offered to put him on some Chinese herbs. He agreed. So, I had him start taking a classic Chinese herbal formula for liver and gallbladder issues. I also gave him a daily probiotic to take.
Another interesting thing he came across during his internet research was this "liver-gallbladder cleanse". As stated on various websites the cleanse goes like this (this info comes from AmaluxHerbal.com):
Early in the morning on an empty stomach on a day when one is not working and not likely to be disturbed. Starting on an empty stomach taking one ounce of freshly squeezed lemon juice with one ounce of extra virgin olive oil on an hourly basis, 11 – 16 doses are taken in the course of the day. This method although very, very effective requires a strong stomach, an extreme love of olive oil, and because of the sometimes very strong taste of olive oil, a concentration capable of putting mind over matter in a very big way. This having been said many countless thousands of people have used this method and were extremely happy with the results.
He asked me what I thought of doing this type of "cleanse". I was skeptical. I thought it could be too risky with him passing a large stone and truthfully I wondered if it was a legitimate treatment. I mean, if this type of cleanse worked like these websites claim it does--why don't western docs recommend it? I know I'm a practitioner of an "alternative" medicine, but I still questioned this type of treatment.
Either way, he decided to go for it. And, I just supported his decision. So, one day he started drinking the olive oil. I stayed with him the entire time (just in case anything happened and I felt he needed medical attention). Wouldn't you know, just as the website predicted he passed "stones" that looked just like the ones you see on the internet (however many websites claim these are not gallstones but a sort of soap biproduct your body makes in reaction to the olive oil).
We were both in shock.
Personally, I didn't look at what he passed (some things should remain private ;-) ) but he told me about them.
OK...here's where it gets interesting: it's been 4 months and he hasn't had an attack since. Granted, he's been taking his Chinese herbs and his probiotics. He continues on a much healthier eating trend (although he still has his occasional pizza or chicken wings...everything in moderation, right?), he eats butter and bacon and full fat ice cream (all organic)and his new found love is kale. He's dropped even more weight and overall feels so much healthier with more energy and mental clarity. And, just yesterday instead of croutons and ranch dressing on his salad he chose sunflower seeds and oil and vinegar. That's my boy!
Whether or not it was his dietary changes, the supplements I put him on or the "liver-gallbaldder" cleanse he did--or all three of them combined or one over another--it really doesn't matter as he no longer has gallbladder issues and he still has his gallbladder.
This whole process left me realizing that slow and educated lifestyle changes are what stick. As a practitioner, I have always known that my job is to empower my patients and be supportive and patient as I encourage them to make longstanding lifestyle changes. Watching the evolution of my boyfriends health has really brought that home for me.
If you have a gallbladder issue and want to talk to me more about what lifestyle and nutritional changes you need to make, reach out and we can discuss.
Sunday, March 4, 2012
Attitude is Altitude...Let Me See You Rise
One of my father's sayings was, "Attitude is altitude...Let me see you rise." He had many mantras like this. And, he would say them over and over. He would write poems and songs about them. He was always conspiring to inspire. I'm sure that's where I get it from.
As always, I've been thinking a lot about my father. He passed away about a year and a half ago...and my promise has always been to carry on his legacy. I choose to live in his honor, chase my dreams, live with tenacity and to always see the bright side of the road.
So in honor of my poppa--Let's talk a bit about attitude.
First things first, you all need to realize NO ONE is responsible for making you happy, sad, excited, depressed, anxious or any other feeling you can think of. The only person responsible for your attitude or how you react to a situation is YOU.
Now, what to do if you find yourself walking around with a not so chipper attitude?
Have a heart to heart with yourself. Yes, chat it out with the person you are having the issue with, yourself!
This is what I do if I'm feeling particularly crappy, overworked or overwhelmed. Often I do this by looking in the mirror (this is a variation of the mirror mirror exercise I talk about on page 66 of my book). I'll just look into my own eyes and say something like, "Aimee, what's up? What's got you all in a tizzy?" I talk to myself in an understanding and loving tone. Then I have to answer honestly and seriously attempt to hash it out. Soon enough, I discover that my worry is often over something that's completely out of my control or maybe, just maybe, I am not seeing the whole picture... you see, once you begin discussing the issue out loud, you will have an AHA moment and realize that you are fixated on something that is out of your control. You will realize that you are choosing to react a certain way. You are choosing to have the attitude you have. And, once you do, you'll realize how empowering it is to take responsibility for the place you're in. You can choose a different attitude. You can change the way you see your life.
Once you get there, repeat one of my favorite mantra's to yourself, "Chill the F**K Out! Life gives you what you can handle. Let go and know that you are where you're supposed to be."
Some days those words are harder to accept. And, if that's the case, then just keep repeating them over and over to yourself..."you're where you're supposed to be... life gives you what you can handle". Keep at it. Own it.
I'm not a very religious person, but I do have faith in a higher power. And, when I feel like I'm having a day where every step is uphill, I just remind myself to have faith. I remind myself that life has only the best in store for all of us. I just keep looking for the good in the situation. And, often that will shift my attitude entirely.
Hang in there, keep the faith and remember: Attitude is Altitude!
As always, I've been thinking a lot about my father. He passed away about a year and a half ago...and my promise has always been to carry on his legacy. I choose to live in his honor, chase my dreams, live with tenacity and to always see the bright side of the road.
So in honor of my poppa--Let's talk a bit about attitude.
First things first, you all need to realize NO ONE is responsible for making you happy, sad, excited, depressed, anxious or any other feeling you can think of. The only person responsible for your attitude or how you react to a situation is YOU.
Now, what to do if you find yourself walking around with a not so chipper attitude?
Have a heart to heart with yourself. Yes, chat it out with the person you are having the issue with, yourself!
This is what I do if I'm feeling particularly crappy, overworked or overwhelmed. Often I do this by looking in the mirror (this is a variation of the mirror mirror exercise I talk about on page 66 of my book). I'll just look into my own eyes and say something like, "Aimee, what's up? What's got you all in a tizzy?" I talk to myself in an understanding and loving tone. Then I have to answer honestly and seriously attempt to hash it out. Soon enough, I discover that my worry is often over something that's completely out of my control or maybe, just maybe, I am not seeing the whole picture... you see, once you begin discussing the issue out loud, you will have an AHA moment and realize that you are fixated on something that is out of your control. You will realize that you are choosing to react a certain way. You are choosing to have the attitude you have. And, once you do, you'll realize how empowering it is to take responsibility for the place you're in. You can choose a different attitude. You can change the way you see your life.
Once you get there, repeat one of my favorite mantra's to yourself, "Chill the F**K Out! Life gives you what you can handle. Let go and know that you are where you're supposed to be."
Some days those words are harder to accept. And, if that's the case, then just keep repeating them over and over to yourself..."you're where you're supposed to be... life gives you what you can handle". Keep at it. Own it.
I'm not a very religious person, but I do have faith in a higher power. And, when I feel like I'm having a day where every step is uphill, I just remind myself to have faith. I remind myself that life has only the best in store for all of us. I just keep looking for the good in the situation. And, often that will shift my attitude entirely.
Hang in there, keep the faith and remember: Attitude is Altitude!
Sunday, February 26, 2012
Dr. Oz's Diet Recommendations and Why They Are Bad For You
I love Dr. Oz... well, for the most part. I love that he is educating people to be their own health advocates. I love that he has started a very public dialogue about health and wellness. I love that he is charming and charismatic. I love that he has a passion for what he does.
However... he has been making some not so great recommendations these days. I know he's super busy--between his practice, his family, his TV show--but, maybe he needs his team to be a little more analytical.
For instance, I was just on his website, perusing his "shopping list" section. I came across: 99 Diet Foods Dr. Oz Wants In Your Shopping Cart.
The foods on this list are not foods. They are packaged, processed foodstuffs. They are loaded with sugar, preservatives and processed soy protein. Ick.
This food is far from healthy and unfortunately will ultimately make you gain weight--not lose it.
Let's look at three items he has on this healthy diet list:
1.Better Oats: Oat Revolution Apple&Cinnamon Instant Oatmeal
This instant oatmeal, although it contains fairly wholesome food ingredients, it has 12 grams of sugar per packet as sugar is the second ingredient and it contains a slew of synthetic vitamins that your body can't absorb.
My recommendation: Arrowhead Mill's Organic Instant Oatmeal. It requires the same cooking time, has zero added sugar and the only, I said only, ingredient is organic instant oatmeal. This would be a much better suggestion from Oz. And, he could encourage his readers to add their own fruit or nuts to this oatmeal for an even healthier breakfast.
And, if cost is your concern, the Better Oats is $3.20 a box for 5 pouches of instant oatmeal. The organic Arrowhead mills brand is only $4.15 for a box of 10 pouches. Deal.
2. Kashi Chicken Florentine. Ok, right off the bat--it's a frozen dinner. What happened to wholesome, fresh, dare I say, home-cooked meals?
Truthfully the ingredient list isn't terrible but it's not what I would call healthy either. Besides it being a frozen entree that has been sitting in the freezer section for a week or more, the chicken isn't organic, there is evaporated cane juice, fattening and high cholesterol inducing vegetable oil (both sunflower and canola) and soy flour. C'mon, this stuff isn't food.
Why not encourage your readers to buy their own chicken, pasta and spinach and cook themselves? Better yet, skip the pasta.
My recommendation: Grill up 3 organic chicken breasts on a Sunday and make a big batch of roasted vegetables (you can cook both of these at the same time, in the same oven--prep time would be a max of 15 minutes). Voila--you'd have three meals for less than one or two of those frozen entrees and a ton more nutrients.
3. Lucy's Gluten Free Ginger Snaps.. Now, I have to admit, I tasted these once and, they are yummy. However, when you look through the ingredient list... eh, not so much.
I actually don't think they should be allowed to call themselves gluten free because they contain oats (for all you gluten free people out there, feel free to correct me if I'm wrong). So, besides that--they contain soy, palm oi, canola oil and a few other highly processed flavoring ingredients.
My recommendation: if you're going to have a cookie, have a cookie. Make it homemade or buy it from a place that makes it fresh with the basic ingredients like butter, flour, salt and sugar (obviously, if you have food restrictions you have to be cautious--ask lots of questions). But, really if we eat everything in moderation-- a cookie here and there is just fine in my book. Of course, I prefer it made with all organic ingredients and that it be full fat.
All in all Dr. Oz's list isn't absolutely the worst, but I don't agree with this means of encouraging people to eat healthy by eating "healthy" and "all natural" foods that are still way processed and unfortunately quite far from healthy. Read your labels (and even better if the food has no label), use your knowledge, be your own advocate and eat foods as close to their natural state as possible. And remember, eat fat to lose fat.
Off to make kale chips for my Oscar's party tonight! Happy Sunday!
However... he has been making some not so great recommendations these days. I know he's super busy--between his practice, his family, his TV show--but, maybe he needs his team to be a little more analytical.
For instance, I was just on his website, perusing his "shopping list" section. I came across: 99 Diet Foods Dr. Oz Wants In Your Shopping Cart.
The foods on this list are not foods. They are packaged, processed foodstuffs. They are loaded with sugar, preservatives and processed soy protein. Ick.
This food is far from healthy and unfortunately will ultimately make you gain weight--not lose it.
Let's look at three items he has on this healthy diet list:
1.Better Oats: Oat Revolution Apple&Cinnamon Instant Oatmeal
This instant oatmeal, although it contains fairly wholesome food ingredients, it has 12 grams of sugar per packet as sugar is the second ingredient and it contains a slew of synthetic vitamins that your body can't absorb.
My recommendation: Arrowhead Mill's Organic Instant Oatmeal. It requires the same cooking time, has zero added sugar and the only, I said only, ingredient is organic instant oatmeal. This would be a much better suggestion from Oz. And, he could encourage his readers to add their own fruit or nuts to this oatmeal for an even healthier breakfast.
And, if cost is your concern, the Better Oats is $3.20 a box for 5 pouches of instant oatmeal. The organic Arrowhead mills brand is only $4.15 for a box of 10 pouches. Deal.
2. Kashi Chicken Florentine. Ok, right off the bat--it's a frozen dinner. What happened to wholesome, fresh, dare I say, home-cooked meals?
Truthfully the ingredient list isn't terrible but it's not what I would call healthy either. Besides it being a frozen entree that has been sitting in the freezer section for a week or more, the chicken isn't organic, there is evaporated cane juice, fattening and high cholesterol inducing vegetable oil (both sunflower and canola) and soy flour. C'mon, this stuff isn't food.
Why not encourage your readers to buy their own chicken, pasta and spinach and cook themselves? Better yet, skip the pasta.
My recommendation: Grill up 3 organic chicken breasts on a Sunday and make a big batch of roasted vegetables (you can cook both of these at the same time, in the same oven--prep time would be a max of 15 minutes). Voila--you'd have three meals for less than one or two of those frozen entrees and a ton more nutrients.
3. Lucy's Gluten Free Ginger Snaps.. Now, I have to admit, I tasted these once and, they are yummy. However, when you look through the ingredient list... eh, not so much.
I actually don't think they should be allowed to call themselves gluten free because they contain oats (for all you gluten free people out there, feel free to correct me if I'm wrong). So, besides that--they contain soy, palm oi, canola oil and a few other highly processed flavoring ingredients.
My recommendation: if you're going to have a cookie, have a cookie. Make it homemade or buy it from a place that makes it fresh with the basic ingredients like butter, flour, salt and sugar (obviously, if you have food restrictions you have to be cautious--ask lots of questions). But, really if we eat everything in moderation-- a cookie here and there is just fine in my book. Of course, I prefer it made with all organic ingredients and that it be full fat.
All in all Dr. Oz's list isn't absolutely the worst, but I don't agree with this means of encouraging people to eat healthy by eating "healthy" and "all natural" foods that are still way processed and unfortunately quite far from healthy. Read your labels (and even better if the food has no label), use your knowledge, be your own advocate and eat foods as close to their natural state as possible. And remember, eat fat to lose fat.
Off to make kale chips for my Oscar's party tonight! Happy Sunday!
Friday, February 17, 2012
The China Study and Forks Over Knives: Is Vegetarianism Healthier For You?
Have you seen Forks over Knives yet? It's a documentary that, according to their website:
The film is predominantly based on the lengthy research of Dr. T. Colin Campbell most of which was published in a book called The China Study.
I'm sure you have heard of the China Study, but have you had a chance to read it? Honestly, it has taken me quite a few attempts, but after having an in depth discussion with a patient last week regarding her concern over eating animal products, I dug back in.
In the book, Dr. Campbell tells of his life and of how he came to start researching whether or not animal protein causes cancer in the 1960's. From his original studies, conducted on lab rats, his theory is: animal protein (not plant protein) triggers cancer to turn “on” in the body.
Does that statement worry you? I'm a die-hard omnivore (and a converted vegetarian) and I have to say, I wanted to know more.
Before I read the China Study, my first thoughts upon hearing about Dr. Campbell's research went something like this:
What was the quality of animal protein he used to determine this finding? Obviously, we know that the quality of animal protein varies dramatically from commercial farms to grass-fed farms. What about the pesticide loads? What type of protein did he use? How much protein was fed to the lab rats he used?
And, then I got into his research and found out something astonishing-- Dr. Campbell's early laboratory research clearly did not study the effect of ALL animal protein--he only studied the effect of milk protein, called casein on lab rats. And, what's worse, he used a powdered, processed form of casein on his subjects.
My next thought: Well, of course the animals had an increased incidence of cancer. They were being fed a diet of processed milk protein.
I then went to a blog that I follow regularly, The Daily Lipid. It is put up by a brilliant young scientist, Chris Masterjohn. Chris has gone over the China Study extensively (much more extensively than myself) and I want to share with you his thoughts on Dr. Campbell's early research,
My thoughts exactly. And, if you watched Forks over Knives, they make a strong argument (which I couldn't agree more with) for avoiding processed, unnatural foods. Yet, the premise of this "animal protein causes cancer" theory that Dr. Campbell has purported is based on a processed form of milk protein. Hmmm.
Again to quote Mr. Masterjohn,
But, this milk protein lab rat research was only the beginning. The actual China Study part came in the 1980's when Dr. Campbell--moving forward with his animal protein causes cancer theory-- headed up a very large epidemiological study in China. During his time in China, he and his team collected data from a total of 6,500 adults by way of questionnaires, direct observation and blood samples.
Now, when it comes to breaking down for you how Dr. Campbell obtained his data and made his "scientific" assessments, I don't want to reinvent the wheel as there have been quite a few stellar reviews of The China Study. So, if you're interested, please take yourself to the following two reviews:
1. Chris Masterjohn's review on his blog: TheDailyLipid (this review is of the film Forks over Knives, but there are links to Chris' previous reviews of the China Study that are well worth the read)
2. Denis Minger's review on her blog: RawFoodSOS.com
But, to briefly sum it up: the assumptions that Dr. Campbell made regarding animal protein and its cause of cancer were purely assumptions. Dare I say they were assumptions made by a scientist who is extremely devoted to finding evidence to support his theory. And, sadly Dr. Campbell fell victim an issue that afflicts many scientists: he manipulated his data to support his theory.
That may sound harsh, but I'm late to the game when it comes to the above statement. However, you can do your own research here and draw your own conclusions. But the bottom line is-- a ton of data was left out of his results and the data he presents is not scientifically derived.
So, now that I've thrown too much information at you. Let's discuss what I think about animal protein...
I think it's an imperative piece to our diet. I think everything in moderation (so cliche, I know). I think if we were meant to eat a vegetarian diet we would have 4 chambered stomach like the other herbivores. And, personally I was a vegetarian for 5 years and I feel much healthier on meat. That's not to say it's for everyone. And, I respect the rights we have as individuals to choose the diet that works best for us. However, from a purely professional, clinical and nutritional standpoint--animal protein is the most nutrient dense food we can ingest.
And, lastly (finally! ha!) my opinion of the movie, Forks over Knives...
The one thing I really loved was how the health of those followed in the movie improved dramatically when they changed their diet. Life was given back to people who had zero quality of life. People who were ill got better. Diseases like type 2 diabetes and high cholesterol were rectified. And, that is amazing. I see results like that in my clinic too. But, I don't see it as a side effect of avoiding animal protein, I see it as a side effect of avoiding processed foods. Forks over Knives definitely drives home the point that we need to get back to eating foods that are as close to their natural state as possible and of course I agree. However, I'm sticking to my guns: animal protein does not cause an increase in cancer. There is no science out there supporting this notion.
If you haven't already, take some time and check out the reviews I linked to above. And, if you have even more time watch Forks over Knives. But don't be swayed into a vegetarian or vegan lifestyle--instead be convinced that eating wholesome, nutrient dense foods that are as close to their natural state as possible will bring you optimal health.
The end.
Examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods.
The film is predominantly based on the lengthy research of Dr. T. Colin Campbell most of which was published in a book called The China Study.
I'm sure you have heard of the China Study, but have you had a chance to read it? Honestly, it has taken me quite a few attempts, but after having an in depth discussion with a patient last week regarding her concern over eating animal products, I dug back in.
In the book, Dr. Campbell tells of his life and of how he came to start researching whether or not animal protein causes cancer in the 1960's. From his original studies, conducted on lab rats, his theory is: animal protein (not plant protein) triggers cancer to turn “on” in the body.
Does that statement worry you? I'm a die-hard omnivore (and a converted vegetarian) and I have to say, I wanted to know more.
Before I read the China Study, my first thoughts upon hearing about Dr. Campbell's research went something like this:
What was the quality of animal protein he used to determine this finding? Obviously, we know that the quality of animal protein varies dramatically from commercial farms to grass-fed farms. What about the pesticide loads? What type of protein did he use? How much protein was fed to the lab rats he used?
And, then I got into his research and found out something astonishing-- Dr. Campbell's early laboratory research clearly did not study the effect of ALL animal protein--he only studied the effect of milk protein, called casein on lab rats. And, what's worse, he used a powdered, processed form of casein on his subjects.
My next thought: Well, of course the animals had an increased incidence of cancer. They were being fed a diet of processed milk protein.
I then went to a blog that I follow regularly, The Daily Lipid. It is put up by a brilliant young scientist, Chris Masterjohn. Chris has gone over the China Study extensively (much more extensively than myself) and I want to share with you his thoughts on Dr. Campbell's early research,
Other questions, such as what effect different types of processing have on casein's capacity to promote tumor growth, remain unanswered. Pasteurization, low-temperature dehydration, high-temperature spray-drying (which creates carcinogens), and fermentation all affect the structure of casein differently and thereby would affect its physiological behavior.
My thoughts exactly. And, if you watched Forks over Knives, they make a strong argument (which I couldn't agree more with) for avoiding processed, unnatural foods. Yet, the premise of this "animal protein causes cancer" theory that Dr. Campbell has purported is based on a processed form of milk protein. Hmmm.
Again to quote Mr. Masterjohn,
What powdered, isolated casein does to rats tells us little about what traditionally consumed forms of milk will do to humans and tells us nothing that we can generalize to all "animal nutrients".
But, this milk protein lab rat research was only the beginning. The actual China Study part came in the 1980's when Dr. Campbell--moving forward with his animal protein causes cancer theory-- headed up a very large epidemiological study in China. During his time in China, he and his team collected data from a total of 6,500 adults by way of questionnaires, direct observation and blood samples.
Now, when it comes to breaking down for you how Dr. Campbell obtained his data and made his "scientific" assessments, I don't want to reinvent the wheel as there have been quite a few stellar reviews of The China Study. So, if you're interested, please take yourself to the following two reviews:
1. Chris Masterjohn's review on his blog: TheDailyLipid (this review is of the film Forks over Knives, but there are links to Chris' previous reviews of the China Study that are well worth the read)
2. Denis Minger's review on her blog: RawFoodSOS.com
But, to briefly sum it up: the assumptions that Dr. Campbell made regarding animal protein and its cause of cancer were purely assumptions. Dare I say they were assumptions made by a scientist who is extremely devoted to finding evidence to support his theory. And, sadly Dr. Campbell fell victim an issue that afflicts many scientists: he manipulated his data to support his theory.
That may sound harsh, but I'm late to the game when it comes to the above statement. However, you can do your own research here and draw your own conclusions. But the bottom line is-- a ton of data was left out of his results and the data he presents is not scientifically derived.
So, now that I've thrown too much information at you. Let's discuss what I think about animal protein...
I think it's an imperative piece to our diet. I think everything in moderation (so cliche, I know). I think if we were meant to eat a vegetarian diet we would have 4 chambered stomach like the other herbivores. And, personally I was a vegetarian for 5 years and I feel much healthier on meat. That's not to say it's for everyone. And, I respect the rights we have as individuals to choose the diet that works best for us. However, from a purely professional, clinical and nutritional standpoint--animal protein is the most nutrient dense food we can ingest.
And, lastly (finally! ha!) my opinion of the movie, Forks over Knives...
The one thing I really loved was how the health of those followed in the movie improved dramatically when they changed their diet. Life was given back to people who had zero quality of life. People who were ill got better. Diseases like type 2 diabetes and high cholesterol were rectified. And, that is amazing. I see results like that in my clinic too. But, I don't see it as a side effect of avoiding animal protein, I see it as a side effect of avoiding processed foods. Forks over Knives definitely drives home the point that we need to get back to eating foods that are as close to their natural state as possible and of course I agree. However, I'm sticking to my guns: animal protein does not cause an increase in cancer. There is no science out there supporting this notion.
If you haven't already, take some time and check out the reviews I linked to above. And, if you have even more time watch Forks over Knives. But don't be swayed into a vegetarian or vegan lifestyle--instead be convinced that eating wholesome, nutrient dense foods that are as close to their natural state as possible will bring you optimal health.
The end.
Sunday, February 12, 2012
Does Love Make You Healthier?
As Valentine's Day is approaching, I thought it would be nice to write about the health benefits of love. Yes, love makes us healthier.
And, if you're not in a romantic relationship--don't stop reading here as you can still benefit from love. You see it's all about feeling love. You can love just about anything and it will make you healthier. But, most importantly, when we are talking about feeling love--I want you to focus on feeling love for yourself and your life--no matter what. No exceptions.
Each and every day it must be your priority to find ways to feel love about your life.
Why?
Well, researchers have found that feelings of love trigger the brain's release of the dopamine. Dopamine is the body's pleasure neurotransmitter so the more dopamine in your system, the happier you feel. And, science shows that the happier you feel the healthier you are. Aha.
OK, so back to the loving YOU part.
In a relationship or not, your life and your health will be better if you learn to love YOU. Believe me, I know some days finding feelings of love for yourself and your life can be hard. But, even if you find a happy, loving, kind place for 5-10 minutes each day it will do you so much good.
Here are my top three favorite loving-happy-positive-my-life-rocks tips:
1. Focus on feeling good: Feeling good is your primary goal. So, stop feeling bad. Stop looking for things that aren't "going well" or things that "just don't work" and start looking for things that make you feel good.
Start looking for the potential in things. Every time you feel a not so good feeling make yourself flip it and see the upside. Feel good. That's it. You deserve it. When you are having yourself a pity party, follow these three steps:
A. Catch yourself
B. Stop and take a deep breath
C. Ask yourself: what would make me feel good?
Even if feeling good is having a thought completely unrelated to situation at hand, focus on the feeling good thought. Once you're in that "feel good" place, the world becomes a better place and it's easier to see the upside. It's easier to get to that heart-fluttering-oh-my-goodness-I-feel-good place.
2. Mirror talk: This is something I talked about in my book, Chill Out and Get Healthy. Check out this excerpt from my book and make mirror talk happen--it's so refreshing and kind. And, you deserve it!
3. See it, feel it: As my mother would say, "fake it 'til you make it". Again, this is a topic I talked about in my first book. Let's revisit what I said in Chill Out and Get Healthy:
Someone once said to me, when I was talking about a relationship, she said, "stop focusing on the relationship you want--instead, focus on how you want to feel in your relationship." Wow. What great advice! I challenge you to do the same. Ask yourself, "how do I want to feel?" and then write down your answer. The longer the answer the better. The more adjectives the better. Hint: using words like inspired and alive and giddy and excited and love will get you to that good feeling, lovey, happy place really fast. So do it! See the life you want, feel the way you want--even if everything you want in your life hasn't yet come to fruition, keep focusing. Keep finding that feel good place and just expect what you want to come to you.
Try and practice one of these tools each day. Find a way to love yourself and your life each and every day and let your health flourish. Don't you deserve to feel good? I think so!
Now, take a moment--breathe in a deep breath and say the following to yourself, "I love you, you are awesome. Happy Valentines day to you, you are the love of my life and I am so proud of you."
All you need is love. So, love and love and love.
And, if you're not in a romantic relationship--don't stop reading here as you can still benefit from love. You see it's all about feeling love. You can love just about anything and it will make you healthier. But, most importantly, when we are talking about feeling love--I want you to focus on feeling love for yourself and your life--no matter what. No exceptions.
Each and every day it must be your priority to find ways to feel love about your life.
Why?
Well, researchers have found that feelings of love trigger the brain's release of the dopamine. Dopamine is the body's pleasure neurotransmitter so the more dopamine in your system, the happier you feel. And, science shows that the happier you feel the healthier you are. Aha.
OK, so back to the loving YOU part.
In a relationship or not, your life and your health will be better if you learn to love YOU. Believe me, I know some days finding feelings of love for yourself and your life can be hard. But, even if you find a happy, loving, kind place for 5-10 minutes each day it will do you so much good.
Here are my top three favorite loving-happy-positive-my-life-rocks tips:
1. Focus on feeling good: Feeling good is your primary goal. So, stop feeling bad. Stop looking for things that aren't "going well" or things that "just don't work" and start looking for things that make you feel good.
Start looking for the potential in things. Every time you feel a not so good feeling make yourself flip it and see the upside. Feel good. That's it. You deserve it. When you are having yourself a pity party, follow these three steps:
A. Catch yourself
B. Stop and take a deep breath
C. Ask yourself: what would make me feel good?
Even if feeling good is having a thought completely unrelated to situation at hand, focus on the feeling good thought. Once you're in that "feel good" place, the world becomes a better place and it's easier to see the upside. It's easier to get to that heart-fluttering-oh-my-goodness-I-feel-good place.
2. Mirror talk: This is something I talked about in my book, Chill Out and Get Healthy. Check out this excerpt from my book and make mirror talk happen--it's so refreshing and kind. And, you deserve it!
I want you to get used to looking at yourself in the mirror, beyond what it takes to put makeup on. I want you to look into your own eyes and see YOU. Honey, this is harder than you think. Many people have a hard time with this, because the truth is, a lot of people don’t like themselves. So first things first, stare deeply into your own eyes and then say sweet, confidence-boosting and loving things like “I love you,” “You rock” and “You’re the most beautiful person I’ve ever met.” Do this until you believe yourself. It could take longer than you think. Practice every day. Do this every day for the rest of your life.
3. See it, feel it: As my mother would say, "fake it 'til you make it". Again, this is a topic I talked about in my first book. Let's revisit what I said in Chill Out and Get Healthy:
"Go on, pretend you’re happy; fake happiness until you find it. Like attracts like, and happiness—even if it’s all an act—will attract happiness into your life. Do it. Put on a happy face and walk down the street."
Someone once said to me, when I was talking about a relationship, she said, "stop focusing on the relationship you want--instead, focus on how you want to feel in your relationship." Wow. What great advice! I challenge you to do the same. Ask yourself, "how do I want to feel?" and then write down your answer. The longer the answer the better. The more adjectives the better. Hint: using words like inspired and alive and giddy and excited and love will get you to that good feeling, lovey, happy place really fast. So do it! See the life you want, feel the way you want--even if everything you want in your life hasn't yet come to fruition, keep focusing. Keep finding that feel good place and just expect what you want to come to you.
Try and practice one of these tools each day. Find a way to love yourself and your life each and every day and let your health flourish. Don't you deserve to feel good? I think so!
Now, take a moment--breathe in a deep breath and say the following to yourself, "I love you, you are awesome. Happy Valentines day to you, you are the love of my life and I am so proud of you."
All you need is love. So, love and love and love.
Monday, February 6, 2012
Is Sugar As Bad For You As Tobacco?
Sugar is evil. You've all heard me sat that many, many times. So, we know how I feel about the substance.
Now researchers at the University of California at San Francisco have jumped on the Chill Out and Get Healthy train and are urging the government to regulate sugar just like they do tobacco.
Why?
Well, here are the main points the UCSF scientists drive home in their article published in the journal Nature (keep in mind, sugar is defined as, "any sweetener containing the molecule fructose that is added to food in processing.")
*Sugar can induce hypertension, insulin resistance, high triglycerides, diabetes, and potentially liver problems that mimic the the effects of alcohol.
*Like tobacco and alcohol, sugar has a negative impact on society. The U.S. shells out $150 billion on healthcare and $65 billion in lost productivity each year because of health issues associated with metabolic syndrome, a group of diseases including diabetes, hypertension, lipid problems, and cardiovascular disease. A striking 25% of military applicants are now rejected because of obesity.
*Sugar has become unavoidable. Added sugar consumption has tripled worldwide over the past 50 years. This is not a good thing--in many areas of the world, people consume 500 calories a day from added sugars alone.
*Sugar can be abused. It dampens the suppression of ghrelin (a hormone that signals hunger to the brain), and scrambles signals and transport of leptin, a hormone that produces a feeling of fullness. Sugar also cuts down on dopamine signaling, leading to a decrease in pleasure from food consumption,. That compels people to eat even more.
So, what do you think?
Personally, I'm all for it the regulation of this harmful substance. Of course the American Sugar Association is claiming that added sugars are not the reason for obesity and other illnesses in America but that over-eating on foods combined with a lack of exercise is the reason.
Valid point.
However, we all know that sugar is in everything--even foods claiming to be "healthy". We also see how sugar is addictive--it's hard to walk away from those jelly beans once you start eating them.
Although the addictive nature of sugar lacks strong scientific support, we know how we feel when we eat it. We know how children act when they eat too much of it. We know sugar is addictive.
The idea of it being illegal to serve soda, especially to children, makes me giddy. The fact that we now have scientists from one of the nations best universities on the sugar is evil kick is dreamy. Now we just have sit and wait and hope that this issue doesn't get buried somewhere by pro-sugar lobbyists. Sadly, I think it will. But that doesn't mean that you can't make sugar illegal for you and your family.
My recommendation--strictly limit your added sugar intake (and your children's intake!) as I say in my book stay under 10 grams of added sugar/day. Better yet, skip any packaged food or beverage that has any sugar added to it. Your health will thank you. Sugar is evil--there's no doubt about it.
Now researchers at the University of California at San Francisco have jumped on the Chill Out and Get Healthy train and are urging the government to regulate sugar just like they do tobacco.
Why?
Well, here are the main points the UCSF scientists drive home in their article published in the journal Nature (keep in mind, sugar is defined as, "any sweetener containing the molecule fructose that is added to food in processing.")
*Sugar can induce hypertension, insulin resistance, high triglycerides, diabetes, and potentially liver problems that mimic the the effects of alcohol.
*Like tobacco and alcohol, sugar has a negative impact on society. The U.S. shells out $150 billion on healthcare and $65 billion in lost productivity each year because of health issues associated with metabolic syndrome, a group of diseases including diabetes, hypertension, lipid problems, and cardiovascular disease. A striking 25% of military applicants are now rejected because of obesity.
*Sugar has become unavoidable. Added sugar consumption has tripled worldwide over the past 50 years. This is not a good thing--in many areas of the world, people consume 500 calories a day from added sugars alone.
*Sugar can be abused. It dampens the suppression of ghrelin (a hormone that signals hunger to the brain), and scrambles signals and transport of leptin, a hormone that produces a feeling of fullness. Sugar also cuts down on dopamine signaling, leading to a decrease in pleasure from food consumption,. That compels people to eat even more.
So, what do you think?
Personally, I'm all for it the regulation of this harmful substance. Of course the American Sugar Association is claiming that added sugars are not the reason for obesity and other illnesses in America but that over-eating on foods combined with a lack of exercise is the reason.
Valid point.
However, we all know that sugar is in everything--even foods claiming to be "healthy". We also see how sugar is addictive--it's hard to walk away from those jelly beans once you start eating them.
Although the addictive nature of sugar lacks strong scientific support, we know how we feel when we eat it. We know how children act when they eat too much of it. We know sugar is addictive.
The idea of it being illegal to serve soda, especially to children, makes me giddy. The fact that we now have scientists from one of the nations best universities on the sugar is evil kick is dreamy. Now we just have sit and wait and hope that this issue doesn't get buried somewhere by pro-sugar lobbyists. Sadly, I think it will. But that doesn't mean that you can't make sugar illegal for you and your family.
My recommendation--strictly limit your added sugar intake (and your children's intake!) as I say in my book stay under 10 grams of added sugar/day. Better yet, skip any packaged food or beverage that has any sugar added to it. Your health will thank you. Sugar is evil--there's no doubt about it.
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