Most people know that it is important to eat healthy. In fact, diet plays a significant role in six of the top ten leading causes of death in the United States. Heart disease, strokes, and diabetes, to name a few, can all be improved or prevented by appropriate dietary interventions. Furthermore, common illnesses such as hypertension, depression, and allergies, are often associated with unhealthy eating patterns. While many people may understand the importance of a healthy diet, they may not always know how to eat healthy. Which foods are healthy, which are not? How much of each food is necessary? Why are brightly colored fruits and vegetables beneficial?
First, let's start with the basic nutrients: protein, carbohydrates, fats, vitamins, minerals, and water. We need all of these each and every day in order to stay healthy and free of disease:
Protein
Protein is important because it is used by the body to build bone, muscle, connective tissue, hormones, enzymes, and antibodies during infection. It also helps to stabilize blood sugar levels and regulate appetite, and it can be used as a source of energy when carbohydrate stores run out. Too much protein, however, is not recommended as excessive intake can lead to conditions such as osteoporosis, gout, and weight gain. Good sources of protein include: fish, turkey, chicken, eggs, tofu, and lean red meat.
Carbohydrates
Carbohydrates are the body's main source of energy and come from a variety of sources: whole grains, fruits, dairy products, and vegetables. They are broken down into two types, complex and simple. Complex carbohydrates take longer to digest, thus allowing the body to feel fuller longer. In addition, they contain fiber, which has beneficial effects on cholesterol, blood sugar, and elimination or “bathroom habits.” Some examples include: multigrain bread, brown rice, whole wheat pasta, and oatmeal. Simple carbohydrates, on the other hand, are rapidly absorbed and because of the refining process, have very little nutritive value. Candy, cookies, cake, and soda all contain simple carbohydrates and should be eaten sparingly.
Fats
Fats also provide energy to the body, as well as add taste to food, regulate appetite, and assist in the absorption of the lipid-soluble vitamins, A, D, E, and K. They also function in the synthesis of cell membranes, hormones, and nerves, making them a very important nutrient for the entire body. While most Americans consume enough fat in their diet, many are deficient in the essential fatty acids, omega-3 and omega-6. Essential means that our body cannot make them, and so, we must get them from the foods we eat. Essential fatty acids are important factors in the prevention and treatment of heart disease, depression, skin conditions, hormonal imbalances, high blood pressure, and inflammatory processes. Omega-3's can be found in high amounts in cold water fish (salmon, cod liver, anchovies, sardines), canola oil, flaxseed, pumpkin seeds, and walnuts. Omega-6's are found in: wheat, sesame seeds, and safflower, sunflower, borage, and evening primrose oils.
Vitamins and Minerals
Vitamins and minerals are essential for survival and must be obtained from the foods we eat. The fat-soluble vitamins, A, D, E, and K, are stored in the body in substantial amounts and therefore, do not need to be eaten every day. The water-soluble vitamins, on the other hand, are generally not stored in the body and must be consumed on a daily basis in order to remain healthy. While it is always best to obtain vitamins and minerals from the foods in our diet, this can be a difficult endeavor these days. Not only is the health of our soil depleted, but the processing and packaging processes have left food completely devoid of these precious nutrients. When possible, choose fresh, whole, and organic foods to maximize the vitamin and mineral content of your diet. (Be sure to buy organic when purchasing the fruits and vegetables which contain the highest amounts of pesticide residues, also known as the "Dirty Dozen.")
Water
Water is the single most important nutrient we consume. While we can live for weeks, sometimes months, without food, we can only go a few days without an adequate supply of water. In fact, just a 2% decrease in the body's water content can cause signs of dehydration: irritability, headache, inability to concentrate, fatigue, weakness. Comprising the majority of the human body, water plays numerous roles in the health and functioning of the body. Digestion of food, lubrication of joints, elimination of toxins, and regulation of body temperature and metabolism are just a few of water's key responsibilities. Now that we know what to eat, we need to know how to eat.
Guidelines for Healthy Eating
• Eat protein at every meal. This is important because protein helps to regulate your blood sugar levels, and thus your appetite. In addition, protein boosts the body's metabolism by 25%, whereas fats and carbohydrates only increase the rate by 5%.
• Eat small meals more frequently throughout the day, rather than 1-2 large meals. Eating more often will have a more positive effect on the body's metabolism, resulting in more calories burned. Ideally, it is best to eat 3 regular meals and two healthy snacks each day.
• Choose fats from plant sources, such as nuts, seeds, avocado, and olive oil, which are healthier for the heart than the saturated fat from animal sources, such as cheese, cream, and beef.
• Choose whole fruit for dessert. Not only is it sweet, but fruit also contains fiber, vitamins, and minerals, making it a delicious as well as nutritious food. Furthermore, fruits contain anthocyanidins. These compounds, which give fruit its bright color, help to combat free radicals, the molecules responsible for causing damage in the body.
• Drink at least 8-10 glasses of water a day. Sometimes people think they are hungry, when in reality, they are thirsty. Carry a bottle of water with you throughout the day and fill it up often.
• Aim for 4-5 servings of vegetables a day. Vegetables are naturally low in calories and, like fruit, are a great source of fiber, vitamins, and minerals.
• Eat foods as close to their original state as possible. Avoid highly processed and packaged foods, which are devoid of beneficial nutrients.
Examples of Nutritious Meals and Snacks
Breakfast
Egg white omelet with tomato and green pepper with a piece of Ezekial bread Frozen berry protein smoothie Turkey BLT on multi-grain toast Oatmeal made with almond milk, topped with pecans and cinnamon
Lunch
Broccoli and white bean soup with whole grain crackers Baked salmon on fresh greens with a bowl of fresh fruit Grilled chicken lettuce wraps with brown rice Turkey sandwich on pumpernickel bread with tomato basil soup
Dinner
Stir-fry tofu and vegetables with buckwheat noodles Turkey burger on multi-grain bun with steamed zucchini and squash Roasted chicken with green beans and a baked sweet potato Vegetable lasagna with cottage cheese and mixed green salad
Snacks
Hummus and fresh vegetable sticks Plain yogurt with fresh peaches (sweeten with Steviaor Agave syrup) Sliced organic apple and a fourth cup of almonds Roasted soy nuts (edamame) and an orange Avocado on rice cakes Peanut butter on rye crackers
Menopause (by Dr Minette)
Menopause is the cessation of menstruation. The average age that a woman stops menstruating is 51; however, many women begin to worry about this inevitable event even before they notice any symptoms. Their concerns are understandable considering the wide variety of effects that menopause has on a woman's body. Women who go through ‘the change of life' may experience one or more of the following symptoms as the body adjusts to the declining estrogen levels:
• Hot flashes • Vaginal dryness • Insomnia • Migraines • Depression • Mood swings • Weight gain • Body aches • Urinary incontinence • Hair thinning • Increased bladder infections • Facial hair • Pain during sex • Impaired memory
The most common treatment for a woman experiencing menopausal symptoms is hormone replacement therapy, or HRT. As women approach menopause, the ovaries begin to produce less estrogen. This decline in estrogen is responsible for the unpleasant symptoms listed above, and HRT can be a very effective way to decrease these symptoms and ease the transition to menopause. Because there are many different approaches to HRT, it is important to consider all treatment options before beginning hormone supplementation, including alternative therapies.
Overview of Hormone Replacement Therapy
Hormone replacement therapy involves giving exogenous hormones (or hormones from outside of the body) to offset declining estrogen levels due to menopause. HRT is believed to offer certain protective effects, such as slowing bone density loss, decreasing the risk of fractures, and reducing vaginal atrophy. However, HRT does carry potential side effects and risk factors.
Estrogen alone vs. estrogen plus progesterone
Until many years ago, HRT consisted of estrogen-only formulations. However, after studies showed that unopposed estrogen replacement increases the possibility of developing endometrial cancer, doctors began prescribing progesterone along with estrogen to offset the risk. Progesterone seems to afford a patient the desired protection against cancer of the endometrium. Women who have had their uterus removed in a hysterectomy are the exception; they may use estrogen alone.
Conventional Hormone Replacement Therapy
Synthetic and conjugated estrogens, including Premarin, are the most common forms of hormone replacement therapy used by medical doctors. Although these hormones typically reduce or alleviate menopausal symptoms, there are often unwanted side effects associated with their use. Some common complaints include: uterine bleeding, mood swings, depression, breast tenderness, bloating, and weight gain. Furthermore, synthetic and conjugated estrogens have been linked to ovarian and breast cancer. Women with a family history of these cancers should use extra caution when considering these types of HRT.
Natural Hormone Replacement Therapy
Natural hormones are derived from a plant (usually soybean or Mexican wild yam root) and are bio-identical. Not only do they have fewer or no side effects, natural hormones are processed much more quickly by the body. While most women agree that natural hormones are better than synthetic, many patients are unaware that animal-derived hormones are not bio-identical. For example, a commonly used estrogen, Premarin, is made from pregnant mare's urine. Premarin contains 200 components which the human body recognizes as foreign. These extra properties may cause disruption in a woman's hormonal system, as they are not bio-identical. Hormones that are bio-identical can be formulated from a compounding pharmacy and ordered by a doctor.
Bio-identical Hormone Debate
While the term bio-identical sounds good, there is no proof that this form of HRT is the better choice. The Endocrine Society issued a Position Statement which reports that no scientific research supports the claim that bio-identical hormones are safer or more effective. This means that bio-identical hormones could carry the same risk for side effects as their non-bio-identical counterparts. Because they are not regulated by the FDA, bio-identical hormones can vary in purity and potency and may even contain unknown contaminants. Whichever form of HRT a woman chooses, it is always best to use the lowest dose possible for the shortest period of time, typically 1-5 years.
Naturopathic Therapies for Menopause
Natural medicine offers a wide variety of ways to treat menopausal symptoms without using exogenous hormones. Botanicals, such as black cohosh, have long been used in the treatment of hot flashes. This herb is just one of many phytoestrogens, which work to balance the body's estrogen levels naturally. Women who do not benefit from herbal supplements may not be taking the therapeutic dosage, or the amount required to have an effect. Other important factors that can play a role in the types or severity of menopausal symptoms include: exercise, water intake, alcohol consumption, dietary habits (sugar, spicy foods, caffeine), and stress. Doctors should work with each patient on an individual basis to discern which type of treatment is most appropriate.
Weight Loss Woes (by Dr Minette)
Almost everyone has struggled with a few extra pounds at some point in life. If you happen to be one of those people, you may know that losing weight and keeping it off is not an easy endeavor. In fact, over 90% of dieters regain lost weight when the diet is over. Even more disturbing is that the dieter's body is much more likely to store fat than burn it when normal eating is resumed. Given this fact, you may wonder why anyone would even diet at all. But again, if you are a person who likes to indulge every now and then, you know that gaining weight is effortless. Therefore, unless you are one who vigilantly exercises and burns off those extra calories, you probably have found yourself reading a diet book or two. You may have even considered some of the more drastic options to weight loss: amphetamines, starvation, and surgery. But, do you know the hazards associated with these approaches? Let's take a look.
Appetite suppressant
Definition: A dietary supplement which reduces appetite and food consumption , in the hopes that weight loss will occur.
Side effects: High blood pressure, increased heart rate, heart valve damage, stroke, insomnia, anxiety/panic attacks, addiction, and death.
hCG Diet
Definition: An ultra-low calorie diet (usually less than 500 calories a day) supplemented by oral or injected human chorionic gonadotropin. HCG is a hormone made by the developing embryo during pregnancy thought to increase fat loss while sparing muscle loss.
Side effects: For men, gynecomastia (growing female breasts), water retention, increased sex drive, mood alterations, headaches, and high blood pressure . Rebound bingeing is also common after starvations diets (less than 800 calories a day).
Gastric bypass
Action: A surgical operation which divides the stomach into two pouches, one small and one large, both of which are connected to the small intestine. The smaller pouch restricts the amount of food a person can comfortably eat.
Side effects: Infection, hemorrhage (abnormal bleeding), hernia, bowel obstruction, pulmonary embolism (a blood clot that breaks free and travels to the lungs), leakage, ulcer, dumping syndrome * , and numerous nutritional deficiencies (calcium, iron, protein, zinc, vitamin A, and B vitamins).
* Dumping syndrome occurs when a gastric bypass patient eats sugar. The body floods the intestines to dilute the sugar, resulting in symptoms of intense anxiety, cold sweat, increased heart rate, and diarrhea.
Lap band
Action: A silicone band that is surgically placed around the top of the stomach, sectioning off only a small area to receive food. Once the smaller pouch is full, the brain senses that the entire stomach is full, thus signaling the person to stop eating.
Side effects: Ulceration, slippage (band slips and causes a larger upper pouch), erosion (band erodes through the stomach wall), kink (not allowing passage of any food), nausea, vomiting, GERD, constipation, diarrhea, and dysphagia (trouble swallowing).
Natural Weight Loss
So, you ask, what is the safest, best, and most natural way to lose weight? Simple: burn more calories than you consume each day. If you burn 2300 calories a day and only consume 1800, you will lose 1 pound a week, or 4-5 pounds a month. Sounds simple, you say, but how do I do that? By eating healthy foods that are varied and balanced (see article Healthy Eating for Healthy Living ) and by moving your body every day! There may also be some deficiencies in your body that need to be corrected before weight loss will be a reality. Many enzymes and cofactors are needed to ensure that the necessary processes, conducive to weight loss, take place. As such, it is not unusual to supplement your healthy eating and exercise regime with vitamins, amino acids, and/or other various nutrients that your body naturally needs to efficiently burn stored fat.
Fish oils (by Dr Minette)
Fish oils contain omega-3 fatty acids. These fatty acids are essential for human health, but the body cannot make them. Therefore, it is necessary to consume fish that is rich in omega-3’s (mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, and trout) or fish oil supplements in order to experience the health benefits associated with these essential fatty acids.
DHA and EPA are two types of omega-3 fatty acids. DHA is found in high concentrations in the brain and is important for infant brain development. As such, young children benefit by taking omega-3 supplements which contain more DHA than EPA per serving. Adults, on the other hand, should consume fish oils containing higher amounts of EPA relative to DHA. In fact, to get the therapeutic effect from fish oils, adults should consume at least 1000mg of EPA a day. More EPA is recommended for certain health conditions.
So, what are the therapeutic effects, or benefits, of consuming omega-3 fatty acids on a daily basis?
Anti-inflammatory: Omega-3’s decrease inflammation throughout the body. Health conditions such as arthritis, acne, esophagitis (which can lead to heartburn), atherosclerosis, allergies, asthma, IBD, and eczema are all inflammatory conditions which can all be improved by the consumption of fish oils. These fatty acids can also be used in place of NSAIDS for conditions associated with pain, for example premenstrual cramps and lower back pain.
Lower blood pressure, cholesterol, and triglycerides: Omega-3’s cause blood vessels to dilate. The expansion of blood vessels causes a drop in blood pressure. Similarly, omega-3 fatty acids prevent the absorption of cholesterol in the intestines; thus, causing the level of cholesterol in the blood to decrease. Fish oils can also lower triglycerides by 20-50% when taken in therapeutic amounts.
Lubricant: Healthy fats, such as omega-3’s, improve dry skin, dry eyes, and constipation since they help provide lubrication to the body.
Blood thinner: Fish oils prevent blood platelets from sticking together and causing excessive clotting. This, in turn, thins the blood and helps protect against strokes and heart attacks.
Mental and emotional concerns: Omega-3 fatty acids have been shown to help people with depression, anxiety, ADHD (improve thinking skills and behavior), bipolar disorder, Alzheimer’s disease, and schizophrenia.
Other: Consuming fish oils on a daily basis leads to the improvement of many other health concerns. Some of these include miscarriages, osteoporosis (fish oils decrease bone loss and increase bone density), prediabetes (fish oils decrease blood sugar), autoimmune diseases (psoriasis, lupus), and even some forms of cancer.
Caution: People with a fish or seafood allergy should avoid taking fish oil supplements. People taking blood thinning medications (aspirin, Coumadin, Plavix, for example) should ask their doctor before beginning fish oils, as abnormal bleeding and bruising could occur. People with bleeding disorders, such as hemophilia, should avoid supplementing with fish oils.