As Hippocrates once famously said, "Let thy food be thy medicine and medicine be thy food".
Tuesday, July 29, 2014
Monday, July 28, 2014
NUTRITION BITE: Week of July 28
Vitamins/ minerals: part 2
So you’ve decided you want to take a multivitamin. Just pick one off the shelf right? The one on sale? Before you do that, you should know about one law: The Dietary Supplement
Health and Education Act of 1994 (DSHEA). Under this law, it allowed supplement companies to not require FDA approval before marketing their supplements. As you can imagine, the market for supplements exploded, which wouldn't be a problem per se, but the number of fake, dangerous, useless supplements multiplied. What do I mean? There have been multiple studies showing many brands on any supermarket shelf have little to NONE of the purported ingredients in them, and occasionally some have too much. Some have batches that are inconsistent from pill to pill. Many have contaminants and fillers in them. What's the potential result? At the best, you potentially buying placebos, and at the worst, you buying pills that are actually harmful to you (all the while you believing you are doing your body good taking them.)
So, how do you find a good vitamin/mineral/supplement? One way is looking for the USP and NSF certification on the bottle. You can be more confident that they've been tested to contain what they claim to contain and don't contain what's not supposed to be there. Also look for other reputable 3rd party certifications. If you are super serious about quality, you could even research the manufacturing methods and quality control procedures of the companies producing the supplements.
Just a few companies that I trust include Apex, Thorne, Standard Process, Pure Encapsulations, Metagenics and Xymogen. (some of these you can only get through a doc’s office).
Now you know, think: Could it be that previous supplement didn't work or made you sick because it didn't even contain the supposed ingredient, or maybe it contained contaminants? Hmmm, food for thought.
Vitamins/ minerals: part 2
So you’ve decided you want to take a multivitamin. Just pick one off the shelf right? The one on sale? Before you do that, you should know about one law: The Dietary Supplement Health and Education Act of 1994 (DSHEA). Under this law, it allowed supplement companies to not require FDA approval before marketing their supplements. As you can imagine, the market for supplements exploded, which wouldn't be a problem per se, but the number of fake, dangerous, useless supplements multiplied. What do I mean? There have been multiple studies showing many brands on any supermarket shelf have little to NONE of the purported ingredients in them, and occasionally some have too much. Some have batches that are inconsistent from pill to pill. Many have contaminants and fillers in them. What's the potential result? At the best, you potentially buying placebos, and at the worst, you buying pills that are actually harmful to you (all the while you believing you are doing your body good taking them.)
So, how do you find a good vitamin/mineral/supplement? One way is looking for the USP and NSF certification on the bottle. You can be more confident that they've been tested to contain what they claim to contain and don't contain what's not supposed to be there. Also look for other reputable 3rd party certifications. If you are super serious about quality, you could even research the manufacturing methods and quality control procedures of the companies producing the supplements.
Just a few companies that I trust include Apex, Thorne, Standard Process, Pure Encapsulations, Metagenics and Xymogen. (some of these you can only get through a doc’s office).
Now you know, think: Could it be that previous supplement didn't work or made you sick because it didn't even contain the supposed ingredient, or maybe it contained contaminants? Hmmm, food for thought.
Monday, July 21, 2014
WEEK OF JULY 21: Nutrition Bite
Vitamins/minerals:
part 1
Do you need a multivitamin? The answer is... most likely not. Yes, our soils are not as replete with minerals as they were 50 years ago, and so the nutrient content of our foods have decreased noticeably. Also, if you have certain medical conditions, you need higher levels of a number of nutrients. Are you on medications? Many medications deplete your body of vitamins/minerals. Are you exposed to toxins? Um, yeah, unless you live in a bubble. Do you have a genetic susceptibility to not being able to use vitamins/ minerals? Many people do. At this point, it sure sounds like everyone needs a multi doesn’t it? Well, hold on, I've only established that all of us need to work harder to get SOME of the nutrients our bodies need. Here's the thing about multis: They are not regulated by the FDA, so they may not have what they claim on the label. Second, remember my post from last week? By trying to get all your nutrients in one multi, sometimes there is competition between nutrients in the multi for absorption. You may also get too much of certain vitamins/minerals, and not enough of others. So how can you know what exactly you need? A trained medical professional will be able to help you determine what you're lacking. (And yes, there are great companies out there that can do lab tests to check exactly what nutrients you’re deficient in and how much extra you need.)
Well, that's a lot to swallow. Every sentence in this post thus far is easily a topic of its own, and future entries will address some of these more in detail. The conclusion is this: a multivitamin is a shotgun approach that may not be the ideal way to get all that you need. It is often better to supplement individual nutrients depending on your personal needs. And of course, always eat a healthy diet heavy in colorful fruits/vegetables, and you’ll be less likely to be deficient in a number of nutrients.
Do you need a multivitamin? The answer is... most likely not. Yes, our soils are not as replete with minerals as they were 50 years ago, and so the nutrient content of our foods have decreased noticeably. Also, if you have certain medical conditions, you need higher levels of a number of nutrients. Are you on medications? Many medications deplete your body of vitamins/minerals. Are you exposed to toxins? Um, yeah, unless you live in a bubble. Do you have a genetic susceptibility to not being able to use vitamins/ minerals? Many people do. At this point, it sure sounds like everyone needs a multi doesn’t it? Well, hold on, I've only established that all of us need to work harder to get SOME of the nutrients our bodies need. Here's the thing about multis: They are not regulated by the FDA, so they may not have what they claim on the label. Second, remember my post from last week? By trying to get all your nutrients in one multi, sometimes there is competition between nutrients in the multi for absorption. You may also get too much of certain vitamins/minerals, and not enough of others. So how can you know what exactly you need? A trained medical professional will be able to help you determine what you're lacking. (And yes, there are great companies out there that can do lab tests to check exactly what nutrients you’re deficient in and how much extra you need.)
Well, that's a lot to swallow. Every sentence in this post thus far is easily a topic of its own, and future entries will address some of these more in detail. The conclusion is this: a multivitamin is a shotgun approach that may not be the ideal way to get all that you need. It is often better to supplement individual nutrients depending on your personal needs. And of course, always eat a healthy diet heavy in colorful fruits/vegetables, and you’ll be less likely to be deficient in a number of nutrients.
Friday, July 18, 2014
Week of July 14: PICTURE OF THE WEEK
What if I told you I ate 4 slices of toast for breakfast. You would probably think I were a glutton. But that's actually what eating a New York Bagel today is equivalent to. But it wasn't always this way. An example of how portion sizes have changed over the years...
Study on plate and utensil size on portions by Dr. Jim Painter:
https://www.youtube.com/watch?v=pPQdz4Gfrm8
(interesting studies by a hilarious guy [I've heard him speak], although I strongly disagree that you can be healthy by simply controlling portions with little regard to what you're eating, but more on that in the future :))
What if I told you I ate 4 slices of toast for breakfast. You would probably think I were a glutton. But that's actually what eating a New York Bagel today is equivalent to. But it wasn't always this way. An example of how portion sizes have changed over the years...
Study on plate and utensil size on portions by Dr. Jim Painter:
https://www.youtube.com/watch?v=pPQdz4Gfrm8
(interesting studies by a hilarious guy [I've heard him speak], although I strongly disagree that you can be healthy by simply controlling portions with little regard to what you're eating, but more on that in the future :))
Tuesday, July 15, 2014
Week of July 14 : NUTRITION BITE
Vitamin/minerals:
intro
Today , I'm going to start a 4 part series on vitamins/minerals. Let me start off with 2 concepts:
Synergy: The concept that two substances work better together, even beyond the additive affect of each one individually.
Antagonism: the concept that two substances inhibit one another.
These 2 concepts apply to vitamins.
Synergy: To prevent osteoporosis, you not only need calcium, but also Vitamin D, K, omega 3s, and minerals such as magnesium, and Zinc. To help you better utilize iron that you eat, take Vitamin C with it. When supporting your thyroid with iodine, make sure you have enough zinc and selenium.
Antagonism: Oxalic acid in certain vegetables and teas can bind both iron and calcium. Too much copper antagonizes Zinc. Calcium can inhibit iron absorption.
So you see, everything is connected in nature and in balance, and vitamin or minerals are no exception. So next time you reach for that supplement, know certain other nutrients taken at the same time may impair or enhance its absorption.
Today , I'm going to start a 4 part series on vitamins/minerals. Let me start off with 2 concepts:
Synergy: The concept that two substances work better together, even beyond the additive affect of each one individually.
Antagonism: the concept that two substances inhibit one another.
These 2 concepts apply to vitamins.
Synergy: To prevent osteoporosis, you not only need calcium, but also Vitamin D, K, omega 3s, and minerals such as magnesium, and Zinc. To help you better utilize iron that you eat, take Vitamin C with it. When supporting your thyroid with iodine, make sure you have enough zinc and selenium.
Antagonism: Oxalic acid in certain vegetables and teas can bind both iron and calcium. Too much copper antagonizes Zinc. Calcium can inhibit iron absorption.
So you see, everything is connected in nature and in balance, and vitamin or minerals are no exception. So next time you reach for that supplement, know certain other nutrients taken at the same time may impair or enhance its absorption.
Sunday, July 13, 2014
JULY: NUTRIENT OF THE MONTH
WHAT: probiotics: pro: "for" BIOtics: "life" so probiotics = "for life"
WHY: Our bodies have 10 times more bacteria than human cells and a lot of them reside in our intestines. Not only this, 70-80% of our immune system is in our intestines so good bacteria in gut = stronger immune system . Scientists have found that if your gut bacteria are predominantly bad bacteria, you will have a harder time losing weight, be more tired/depressed, and have more digestive issues.
HOW:
FOOD: Most people immediately think of yogurt. I personally don't think it has a high enough amount of cultures, but it's better than nothing. (Plus, many people are intolerant/allergic to dairy.) Fermented foods like natto, kombucha, miso, tempeh, and sauerkraut have a lot of good cultures. Then there are what is called PRE-biotic foods, (which are often forms of soluble fiber) and they help feed the probiotics so that they work better.
PILLS: There are countless brands out there, and you'll have to find which one works best for you. Look at 1) the species it has (bifidobacteria and lactobacillus strains are often great)
2) how much bacteria is in each capsule (measured in CFUs). The lower ones have less than a billion, which may not be enough. Some people with more digestive issues may need to get a higher dose of 15-50 billion CFUs [colony forming units].
3)Look at the expiration date: the cultures decrease as time goes by.
4) Whether or not it needs refrigeration: Some brands need to be refrigerated.
WHEN: Definitely take after a course of antibiotics since not only do antibiotics kill the bad bacteria ("anti" BIOtics- "life) causing your infection, but a lot of your good bacteria as well. You could take the probiotics during the antibiotic course, but just wait at least a few hours after taking the antibiotic pills so you don't negate the effect of the probiotics. It is also helpful when traveling, to minimize/prevent traveler's diarrhea.
FURTHER REFERENCES:
http://www.medscape.com/features/slideshow/probiotics - slideshow on probiotics
http://www.npr.org/blogs/health/2013/11/01/242361826/exploring-the-invisible-universe-that-lives-on-us-and-in-us - Great short animation
Probiotics:
WHAT: probiotics: pro: "for" BIOtics: "life" so probiotics = "for life"
WHY: Our bodies have 10 times more bacteria than human cells and a lot of them reside in our intestines. Not only this, 70-80% of our immune system is in our intestines so good bacteria in gut = stronger immune system . Scientists have found that if your gut bacteria are predominantly bad bacteria, you will have a harder time losing weight, be more tired/depressed, and have more digestive issues.
HOW:
FOOD: Most people immediately think of yogurt. I personally don't think it has a high enough amount of cultures, but it's better than nothing. (Plus, many people are intolerant/allergic to dairy.) Fermented foods like natto, kombucha, miso, tempeh, and sauerkraut have a lot of good cultures. Then there are what is called PRE-biotic foods, (which are often forms of soluble fiber) and they help feed the probiotics so that they work better.
PILLS: There are countless brands out there, and you'll have to find which one works best for you. Look at 1) the species it has (bifidobacteria and lactobacillus strains are often great)
2) how much bacteria is in each capsule (measured in CFUs). The lower ones have less than a billion, which may not be enough. Some people with more digestive issues may need to get a higher dose of 15-50 billion CFUs [colony forming units].
3)Look at the expiration date: the cultures decrease as time goes by.
4) Whether or not it needs refrigeration: Some brands need to be refrigerated.
WHEN: Definitely take after a course of antibiotics since not only do antibiotics kill the bad bacteria ("anti" BIOtics- "life) causing your infection, but a lot of your good bacteria as well. You could take the probiotics during the antibiotic course, but just wait at least a few hours after taking the antibiotic pills so you don't negate the effect of the probiotics. It is also helpful when traveling, to minimize/prevent traveler's diarrhea.
FURTHER REFERENCES:
http://www.medscape.com/features/slideshow/probiotics - slideshow on probiotics
http://www.npr.org/blogs/health/2013/11/01/242361826/exploring-the-invisible-universe-that-lives-on-us-and-in-us - Great short animation
Thursday, July 10, 2014
Week of JULY 7: PICTURE OF THE WEEK
Drugs to treat side effects of other drugs
As noted yesterday, drugs are wonderful things that have saved countless lives, but they have also claimed countless lives as well. There are a number of sources that show deaths from CORRECTLY prescribed medications are in the top 5 causes of death for Americans. Lesson: manage your lifestyle now so you will be less likely to need them later on (an ounce of prevention is worth a pound of cure). Ask for and look into alternative treatments to medications when feasible (and after medical consultation with your doc), When you do take medications, use them judiciously, for only as long as needed.
 |
| CREDIT: Originally from a skit by comedian Randy Chesnut |
Drugs to treat side effects of other drugs
As noted yesterday, drugs are wonderful things that have saved countless lives, but they have also claimed countless lives as well. There are a number of sources that show deaths from CORRECTLY prescribed medications are in the top 5 causes of death for Americans. Lesson: manage your lifestyle now so you will be less likely to need them later on (an ounce of prevention is worth a pound of cure). Ask for and look into alternative treatments to medications when feasible (and after medical consultation with your doc), When you do take medications, use them judiciously, for only as long as needed.
Wednesday, July 9, 2014
Week of June 7: HEALTH BITE
Pop quiz!
How does one treat 1) heartburn? 2) High cholesterol? 3) ADHD?
How many of you thought Prilosec, Zantac or some other antacid for the heartburn? Who thought Lipitor, Crestor, or another statin for cholesterol? Anyone immediately think Adderall, Ritalin or another stimulant for the ADHD?
How does one treat 1) heartburn? 2) High cholesterol? 3) ADHD?
How many of you thought Prilosec, Zantac or some other antacid for the heartburn? Who thought Lipitor, Crestor, or another statin for cholesterol? Anyone immediately think Adderall, Ritalin or another stimulant for the ADHD?
I wouldn't be surprised. Unfortunately, do we realize how many of us have fallen into the “pill for the ill” approach to treating disease? When penicillin was first discovered
last century, it seemed like we had found the "magic bullet" to eradicating infectious disease. The problem is this "pill for the ill" approach rapidly expanded into psychiatry and health conditions in general, so that the immediate thought for both practitioners and patients alike is "What pill do I need to get rid of/cure me of ____ ?"
The truth is this: medications are great for resolving acute infections. You have pneumonia, a urinary tract infection, and you get some antibiotics and voila, done. The problem is, this our medical system has fallen into treating chronic disease that way. I'm sorry, but high cholesterol is not a Lipitor deficiency, nor ADHD a Ritalin deficiency. Granted, there are appropriate times for meds for chronic conditions, but my point is that most docs and practitioners are unfortunately now doing what the picture above shows: addressing the symptom, but not the root cause. I'll be posting more on this topic in the following weeks, but hope this was food for thought, so that the next time you or a loved one deals with a long-standing medical problem, ask "What is at the root of this?"
Saturday, July 5, 2014
Week of June 30: PRODUCT REVIEW
Living Harvest Hempmilk
For those unfamiliar with hempmilk, it's milk made from seeds of the marijuana plant, but hold on, keep reading. It's impossible to get high off of it, since it has miniscule amounts of THC (the psychoactive part of marijuana) and as you'll read, pretty good in taste and nutrition.
Taste: The taste of hemp milk is distinct and hard to describe. It is nutty, thick, and creamy, and in my opinion, pretty tasty. Thicker than rice milk or almond milk, and a stronger flavor than soy milk, it's what I often like to pair my cereal with.
Grade: 8.1/10
Nutrition:
Good: Non-GMO. Hemp has a balanced Omega 6: to Omega 3 ratio of 3:1. Has 10 essential amino acids for protein. Great choice for those wanting a milk that is gluten free, soy free, dairy free, vegan or nut free (essentially very low allergy potential)
Okay: Has added brown rice syrup and evaporated cane juice for sweetener, which sounds nicer than "sugar", but the truth is it's still sugar. Thankfully, a serving only has 6 grams. The omega 3 source is mostly ALA, which is still good, but inferior to the DHA/EPA found in fish oil.
Bad: This has the controversial ingredient carageenan, which has been shown in various studies to cause gastrointestional issues in animals and humans. However, I have to say, on the company's website, it seems like they've taken this ingredient out, so this may be a non-issue.
Grade: 8.5/10
Price:
$3.99-$4.59 at Bel Air, Safeway, Whole Foods
At this price for 32 fluid ounces, it is clearly more expensive than other milk alternatives. I see it as an occasional treat when I feel like changing up my almond or rice milk.
Grade: 6.9/10
Company website: http://livingharvest.com/
They have other hemp milk flavors, and other hemp products including hemp tofu and hemp frozen desserts
Living Harvest HempmilkFor those unfamiliar with hempmilk, it's milk made from seeds of the marijuana plant, but hold on, keep reading. It's impossible to get high off of it, since it has miniscule amounts of THC (the psychoactive part of marijuana) and as you'll read, pretty good in taste and nutrition.
Taste: The taste of hemp milk is distinct and hard to describe. It is nutty, thick, and creamy, and in my opinion, pretty tasty. Thicker than rice milk or almond milk, and a stronger flavor than soy milk, it's what I often like to pair my cereal with.
Grade: 8.1/10
Nutrition:
Good: Non-GMO. Hemp has a balanced Omega 6: to Omega 3 ratio of 3:1. Has 10 essential amino acids for protein. Great choice for those wanting a milk that is gluten free, soy free, dairy free, vegan or nut free (essentially very low allergy potential)
Okay: Has added brown rice syrup and evaporated cane juice for sweetener, which sounds nicer than "sugar", but the truth is it's still sugar. Thankfully, a serving only has 6 grams. The omega 3 source is mostly ALA, which is still good, but inferior to the DHA/EPA found in fish oil.
Bad: This has the controversial ingredient carageenan, which has been shown in various studies to cause gastrointestional issues in animals and humans. However, I have to say, on the company's website, it seems like they've taken this ingredient out, so this may be a non-issue.
Grade: 8.5/10
Price:
$3.99-$4.59 at Bel Air, Safeway, Whole Foods
At this price for 32 fluid ounces, it is clearly more expensive than other milk alternatives. I see it as an occasional treat when I feel like changing up my almond or rice milk.
Grade: 6.9/10
Company website: http://livingharvest.com/
They have other hemp milk flavors, and other hemp products including hemp tofu and hemp frozen desserts
Tuesday, July 1, 2014
WEEK of June 30: PICTURE OF THE WEEK
Feast for the Eyes
In view of yesterday's post, try new foods or eat variations of the ones you already eat. Eat the colors of the rainbow (And no, Skittles candy doesn't count).
Ever tried white asparagus? Red carrots? Purple tomatoes?
Blood oranges? Romanesco broccoli? Green Zebra tomatoes? Sweet dumpling squash?
Go to a local farmer's market or co-op. I dare you, you may find a new favorite vegetable or fruit...
In view of yesterday's post, try new foods or eat variations of the ones you already eat. Eat the colors of the rainbow (And no, Skittles candy doesn't count).
Ever tried white asparagus? Red carrots? Purple tomatoes?
Blood oranges? Romanesco broccoli? Green Zebra tomatoes? Sweet dumpling squash?
Go to a local farmer's market or co-op. I dare you, you may find a new favorite vegetable or fruit...
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