Dr. S On Call

"Health" Food

2012-01-30T14:14:00.001-06:00

I was just reading some statistics about some of the "healthy" Mcdonalds foods. I find it interesting that fast food chains make claims that they are putting efforts toward a healthier choice for customers. That they are not to blame or have an impact on the prevalence of obesity, diabetes, and hypertension in our society. Looking for a "healthy" breakfast alternative at McDonald's.... their oatmeal is a great choice......it has ten fewer calories than either a cheeseburger or an egg McMuffin and more sugar than a snickers bar. Sounds very "healthy" to me.

McDonalds is not the only company that does this, so my advice is: If you are not making your own food that is unprocessed and natural, be careful of what is actually IN the food your eating. You are not likely consuming what you think you are.

Be a smart consumer, and do your homework. It will pay off in the long run with healthful benefits.

Natural Cholesterol Modifiers

2012-01-22T11:52:00.003-06:00

Increased blood cholesterol levels are a major modifiable risk factor associated with coronary artery disease. Dietary intervention combined with exercise is the first line of approach and reduction in the LDL levels and reciprocal increase in HDL levels, this combination has been found to reduce the risks. Several Studies have shown that there is an inverse relationship between the fiber intake and cholesterol levels. Dietary fiber is the part that is not digested in the human small intestine. They pass through the intestines and are processed by gut bacteria. These bacteria in turn secrete a byproduct that the intestinal cells (enterocytes) use as a source of nutrition. Dietary fibers are mainly classified as soluble and insoluble .The insoluble fibers are those that have a structural matrix such as lignins, cellulose and hemicellulose. The soluble fibers form a gel when combined with water such as pectins, gums and mucilages.

The soluble fibers are found in a variety of food products such as peas, soybeans, oats, plums, prunes, bananas, pears, apples, broccoli, carrots, Jerusalem artichokes, sweet potato, and onions, etc. Examples of insoluble fiber include whole grains, wheat, flax, hemp, green beans, Cauliflower, avocados, and kiwifruit. An adequate intake of total dietary fiber (soluble plus insoluble) has been set to 38g/day for men and 25g/day for women. This intake level has been found to have a protective effect against coronary artery disease as well as decreasing risk of diabetes and insulin resistance.

The effects of dietary fiber in lowering cholesterol are due to its effect on absorption and enterohepatic (gut to liver) recirculation of bile acids and cholesterol. As the fiber binds with bile acids and cholesterol they follow the fiber as it is excreted in feces. This makes liver to synthesize more cholesterol for bile acid production thus reducing total circulating cholesterol. In addition to this the absorption of macro-nutrients such as fats and carbohydrates is also delayed. This leads to increased insulin sensitivity and decreased triglyceride concentration also considered a risk factor for CAD. Consumption of soluble fiber delays gastric emptying thereby slowing the process of absorption. This in turn lowers the post prandial (post meal) glucose levels and promotes satiety (a feeling of fullness).

Dietary fiber intake has also been associated with decreased risk of duodenal ulcers, promotes laxation and improves constipation, prevents diverticulosis and colon cancer.A number of trials have concluded that increasing intake of total dietary fiber can lower risk of coronary heart disease. The strongest data are for oat products, beans and psyllium. These have been found to reduce serum total cholesterol and LDL cholesterol levels.

Vital Vitamins

2011-11-09T16:34:00.002-06:00

Why Should You Not Stop Taking Vitamins?

A study published in the Archives ofInternal Medicine examined 38,772 women and found that “several commonly used dietaryvitamin and mineral supplements MAY be associated with increased totalmortality”. The greatest risk found was from taking iron after menopause (which is never prescribed unless the woman is anemic).

When performing research, you only getanswers to the questions you ask. And in this case, the question was if there wasan association between taking vitamins and death in older woman. This study was designedto look for or “observe” correlations. Studies like these look for clues thatshould then lead to further research, they are not designed to guideclinical medicine or to give public health recommendations.

There is anoverwhelming body of research that proves Americans as a whole are nutrient deficient, and that nutritional supplements have a significant impact in diseaseprevention and health promotion.

Overwhelming basic science and experimental data support the use ofnutritional supplements for the prevention of disease and the support ofoptimal health. The Lewin Group estimated a $24 billion savings over 5 years ifbasic nutritional supplements were used in the elderly. Numerousliterature reviews in the Journal of the American Medical Association andthe New England Journal of Medicine also support nutritional supplimentation. Interventional trials have proven benefits tme and time again.

Saying that suppliments are harmful contradicts numerous studies published over the past 40 years. A number of experimental controlled studies (the standardfor proving cause and effect relationship), over the past few years found positive outcomeswith nutritional supplimentation for many different diseases. These include the use of calcium and vitamin D in women withbone loss, folic acid for cervical dysplasia, iron for anemics, B-complex to improve cognitive function, vitamin C, E, and carotenoids to decrease risk of maculardegeneration.

Nature doesn’t work by giving you only one vitamin or mineral. We all agree that broccoliis good for you, but if that were all you ate you would be malnurished and die. Thesame is true of vitamins. Nutrientsare not drugs, so they cannot be studied as drugs as drugs are. They are meant to be part of abiological system where all nutrients work as a team to support yourbiochemical processes.

Fat Burning Engine

2011-10-26T20:19:00.003-05:00

Wouldn't it be fabulous if there was a way to take one area of your body,like your butt, your abs, the back of your arms, or your thighs, and make allthe fat in that area disappear by doing one particular, magical exercise?Unfortunately, there isn't.

But with a few tweaks to your exercise regimen, you actually can pseudo"spot reduce.”But what you should know is how fat burning actually works. Imagineyou have a big barrel of oil in the trunk of your car. Even though your car'sengine uses gasoline, and oil is used to make gasoline, all that oil in yourtrunk isn't doing you a bit of good unless it somehow gets converted intogasoline and put into your engine! Thinkof all that fat around your waistline like the oil in that car's trunk. Youcan't just take the fat and burn it right where it is. Your body must firstconvert the fat into a form of fuel that it can actually use for energy. Thatis done by mobilizing the fat, sending it to the liver, and breaking it downinto fatty acids, which can be then used for energy. When your body needs energy, it doesn't takeit from a single body part. Instead, it takes fat from all over your body. Soif you're trying to get rid of fat on your stomach by doing hundreds ofcrunches, you might be using a little bit of fat from your waistline forenergy, but also a bit from your thighs, your calves, your forearms, and yourchest.

So to pseudo target fat, you need to include a few extra steps in yourworkout regimen:

#1: Tone
Perform exercises that specifically work the muscles of the body part that youare trying to "spot reduce." So for the back of your arms, you could add circuitof dips, narrow-grip pushups several times per week. This will increase the tone of these muscles, and which will appear more lean.

#2: Burn
You also need consistent fat-burning cardio sessions and intervals, preferablya mix of long slow cardio sessions and high intensity cardiovascular intervals.

#3: Don't Constantly Fuel
In the same way that your car is going to stay completely full of fuel if youstop at every gas station you happen to pass, your body is going to stay fullof fuel if you have no dietary moderation or you're frequently snacking. Youmust enable yourself to tap into storage fat by limiting calories and frequenteating….and yes, it's a myth that "snacking" increases yourmetabolism

Nutty Way to Lower Breast Cancer Risk

2011-10-11T10:47:00.000-05:00

Nutty Way to Lower Breast Cancer Risk

The latest on links between breast cancer and diet suggests that consuming an abundance of vegetables, fruits and legumes may help women cut their risks of one type of breast cancer. Researchers have reported that those whose diets were rich in plant foods, while low on meat, sodium and processed carbohydrates had a 20 percent lower risk of developing estrogen-receptor-negative breast cancer, malignancies that account for about 25 percent of all cases. Here, breast cancer cells lack receptors for estrogen. When estrogen receptors are present, as they are in most cases of breast cancer, treatment can include tamoxifen and other drugs to "block" estrogen's access to cells, thus reducing the risk of recurrence. No drugs are currently available to reduce the risk of recurrence of estrogen receptor negative breast cancer. Studies have shown that breast cancer risk drops significantly when a regular diet includs walnuts in an amount of about 2 ounces a day. These findings don’t prove that eating vegetables - or walnuts - are directly responsible for the reported risk reductions, but suggest that follow up studies are worth pursuing.

My take? While there's no surefire dietary strategy to prevent breast cancer, we do know that women who gain weight as adults are at higher risk, as are women whose diets include the most meat (compared to women who eat little or no meat). In addition to watching your weight and eating less meat, I also recommend avoiding alcohol (drinking can raise your risk), eating lots of cruciferous vegetables, which give you protective phytonutrients, exercising regularly, which can help lower your risk of many diseases, and avoiding the long term use of estrogen replacement therapy at menopause.

ALCAR Advantage

2011-09-29T17:06:00.002-05:00

What is acetyl-L-carnitine
Acetyl-L-carnitine, also known as ALCAR, is a well-researched nutritional supplement. It is synthesized to provide a more bioavailable form of L-carnitine, which is a derivative of the amino acid lysine. L-carnitine is made naturally in the body by the liver and kidneys, and then transported to other tissues such as the brain and heart. Like L-carnitine, acetyl-L-carnitine functions as an antioxidant and promotes the production of glutathione, a free radical scavenger, in cells.

Why is it necessary?
Because L-carnitine is involved in cellular metabolism, acetyl-L-carnitine can increase energy production in the mitochondria, the "power plants" of all cells, and thereby may generally boost physical and mental energy. As a dietary supplement, acetyl-L-carnitine is used to help improve memory, and has been studied as a possible treatment for Alzheimer's disease. Acetyl-L-carnitine may also improve depression, may be used in the treatment of Parkinson's disease, stroke, and Peyronie's disease, and supplements of acetyl-L-carnitine may have a protective effect on the central nervous system and may benefit the heart. There is also some evidence that acetyl-L-carnitine can enhance visual memory and attention in people with Down Syndrome, and clinical data indicates that it also may slow age-related mental decline that is not associated with Alzheimer's.

Healthy people usually synthesize enough L-carnitine to avoid a deficiency. However the ammount that is needed daily by adults is between 500 and 1,500 mg per day (children should NOT suppliment ALCAR).

What foods have ALCAR?
The principal dietary source of acetyl-L-carnitine is red meat, in particular mutton.

Are there any risks associated with too much?
Side effects include mild gastrointestinal symptoms, such as nausea, vomiting, and abdominal cramps, as well as headache; an increase in agitation or restlessness; and an increase in seizure frequency in persons with seizure disorder. Some evidence suggests that high levels of acetyl-L-carnitine may interfere with thyroid metabolism.

Vitamin K2 to KO Osteporosis

2011-09-08T10:11:00.003-05:00

Vitamin K is a nutrient that occurs naturally in many fruits and vegetables.  It can be found in high concentrations in fruits such as avocado and kiwi as well as vegetables, particularly leafy greens such as spinach, swiss chard, kale, and cruciferous vegetables such as cabbage, cauliflower, broccoli, and brussel sprouts. We also produce K from the 'good' bacteria found within our intestines. This form of vitamin K is known as K2. Most people are aware that K plays a role in blood clotting. However, Vitamin K2 is also a major player in creating bone strength.

A deficiency of K2 has been found to be a risk factor for the bone fracture, which is a common issue with those suffering from osteoporosis. This complication of osteoporosis can be problematic not only due to the facture, but also because the risk of death is significantly higher for the first year following an osteoporosis related hip fracture. Several studies have been conducted to determine the mechanism of action of K2 on not only bone structure but how it alters mineralization. It seems that K2 uses two pathways to increase bone strenght.

The first pathway is to modify proteins after they are created by our DNA.  This process happens after our DNA links amino acids together forming specific proteins. These proteins are then transported to the inner matrix of our bodes and modified by the K2 molecule itself (posttranslational modification).

The second pathway involves regulation of gene expression by K2 which can affect or even prevent the progression of osteoporosis.  In this pathway K2 actually changes which part of DNA is read to create the proteins we spoke of in the first pathway. Taking these 'silent' genes and causing them to be actively read in protein synthesis is how K2 can alter the actual structure of our bone matrix.

If you are currently taking medications such as coumadin to prevent blood clotting care must be taken when trying to increase the amount of vitamin K from your diet as vitamin K can significantly decrease the effectiveness of these medications, so if you are taking coumadin or warfarin please consult with your physician prior to making any dietary changes.

Activities for Arthritis

2011-08-15T17:32:00.003-05:00

Arthritis is a painful disease of the joints. Osteoarthritis (OA) and rheumatoid arthritis (RA) are the two major types. In OA -- which often affects the hips, knees, feet, and spine -- the joint cartilage deteriorates over time. In RA, the membranes lining the joints become inflamed, limiting the joint's range of motion. The body's immune system attacking its own tissues is the most likely cause of RA. Diet plays a large role in both causing and treating arthritis. The disease is triggered in part by a complex mix of nutritional excesses and sensitivities -- a mix that is specific to each person. Therefore, a treatment program of dietary changes and supplements needs to be highly individualized. In many cases nutritional therapy can halt the progression of arthritis, and in a few cases, it can even reverse it. Avoiding animal foods is one way of reducing some arthritis symptoms. This may be because arachidonic acid, a fatty acid found in these foods, can provoke joint inflammation. Aside from arachidonic acid, a diet high in animal protein delivers a lot of phosphorus but not a lot of calcium. This starts a chain reaction in the body, causing some calcium to leach out of the bones and a few calcium deposits to settle around the joints (a common characteristic of people with OA). To remedy this situation, calcium and magnesium supplements are often prescribed together with dietary changes.

Food allergies or sensitivities have been implicated in many cases of arthritis, particularly RA. An elimination diet (in which certain foods are avoided for days or weeks and then reintroduced one by one) can be helpful in pinpointing what triggers or worsens a person's particular symptoms. Common culprits include: wheat, corn , dairy, beef, citrus fruits, and salt. In addition, some people with OA or RA may be sensitive to the "nightshade" foods, including tomatoes, white potatoes, eggplant, and all peppers except black pepper. Many have found relief by avoiding these foods.

Clinical studies have shown that fish oils can alleviate some RA symptoms. These oils, found in cold-water fish contain essential fatty acids that can work toward controlling inflammation in the body. Other essential fatty acid oils such as flax, borage, and pumpkin also may be helpful. Glucosamine sulfate is one of the building blocks of cartilage. Studies have shown it to be useful in treating arthritis, especially OA. Not only does glucosamine sulfate help to rebuild the joint surface, but according to at least one study, it may be more effective at controlling pain than ibuprofen. Excess body weight means excess pressure on a lot of the body's joints. Therefore, people with arthritis, especially OA, should strive to maintain their ideal body weight. One way this can be achieved is by following a low-fat, whole-foods vegetarian diet. However, avoiding the essential fatty acids in an effort to cut fat may be detrimental in the long run.

Next, get moving!!! Daily exercising is an important part of any arthritis treatment and can, among other benefits, reduce pain and improve joint motion. The workouts should include stretching, strengthening, and aerobic exercises.

Benefits of Vegetables

2011-08-08T12:30:00.000-05:00

It's important to understand that the dramatic heart-related effects of vegetables depend on dosage. You can't just eat a carrot and call it a day. To really make an impact, the recommended amount of vegetable servings per day is five to 13, depending on your size, with a serving equaling about a cup (for lettuce, a serving is two cups). That's a lot of vegetables. Most of us only eat about three servings a day. But it's worth the effort to increase your vegetable intake. It makes more of a difference than you might think.

Dietary fiber is divided into two types: soluble (meaning it dissolves in water) and insoluble. Both types of dietary fiber are important. They resist digestion and help you feel full, naturally decreasing your hunger and food intake and keeping weight and body fat down. But the insoluble type doesn't have a direct effect on the heart. It aids in weight control and insulin regulation, which certainly helps the heart tremendously, but the effect isn't as direct as with soluble fiber.

The soluble fiber in vegetables helps keep arteries clean primarily by lowering LDL ("bad") cholesterol. LDL cholesterol helps plaque form in the arteries, narrowing the passageways and restricting blood flow to the heart. The process is fairly straightforward, and it starts with bile acids.

Bile acids are molecules in the body that form molecules called micelles. Micelles are a necessary component in the reaction that takes cholesterol from the food we eat and integrates it into our bodies. When we consume soluble fiber, it binds to bile acids, preventing them from participating in the reactions necessary to form micelles. With micelle formation reduced, the body's absorption of cholesterol is reduced.

And with cholesterol absorption reduced, less plaque ends up building up in the arteries. Fiber can be as good as drugs like Lipitor at lowering cholesterol; if you eat the daily recommended amount of fiber, you could lower your cholesterol by up to 20 percent.

Fiber isn't the only reason to eat vegetables, of course. Carrots are the greatest source of beta-carotene, a substance that acts as both an antioxidant and a pro-vitamin. Antioxidants can counter cell damage, which slows aging and disease processes and can help prevent death by heart disease and cancer. Pro-vitamins are chemicals the body can convert into vitamins. In the case of carrots, this pro-vitamin is beta-carotene, which the body converts into vitamin A. Vitamin A helps the immune system work most effectively, allowing it to fight off disease and infection.

With all of the health benefits of vegetables, they do have one big problem: Lots of people hate eating them. Unfortunately, drinks like V8, and countless powders sold in health food stores that claim to let you have your vegetables without actually eating them. Is it that easy???? Unfortunately, no -- when vegetables are juced or powdered the fiber is almost completely lost. Also, drinks like V8 are high in sodium.

Scoup on Grains Finale

2011-08-01T13:18:00.000-05:00

What about Fiber?

A great misconception is the notion that we cannot get adequate fiber unless we eat whole grains. In fact, whole grains are a poor source of fiber when compared to fruits and vegetables on a calorie basis. When we compare foods based on calories, fresh fruit typically contains twice the amount of fiber found in whole grains, and nonstarchy vegetables, such as broccoli and lettuce, contain almost 8 times the amount of fiber found in whole grains.

In addition to being low in fiber, grains are also low in potassium when compared to fruits and vegetables. Research has demonstrated that diets low in potassium predispose one to numerous diseases such as chronic pain, osteoporosis, age-related muscle wasting, calcium kidney stones, high blood pressure, stroke, asthma, exercise-induced asthma, insomnia, air sickness, high-altitude sickness, Meniere’s Syndrome (ear ringing), and age and disease related chronic kidney insufficiency.

Unlike other minerals, it is important that we get potassium from food, NOT supplements. Supplementing with potassium can lead to inappropriately high levels of potassium in the blood, called hyperkalemia, which can lead to muscle weakness, numbness and tingling, abnormal heart rhythm, muscle paralysis, troubled breathing, and even heart failure and death.

Food & Portions	Calories	Fiber (grams)	Potassium (mg)
1 Glazed Donuts	255	1.0	0
1 Zone Perfect Bar	210	3.0	90
2 Cups Oatmeal	290	8.0	262
1 cup Brown Rice	220	3.2	258
3 Slices of White Bread	240	2.1	108
4 Slices of Whole Wheat Bread	280	8.0	280
4 Golden Delicious Apples	240	10	400
3 Cup Serving Oranges	240	12	900
6 Cups Steamed Broccoli	264	27.6	3036

Scoup Part 3

2011-07-28T11:13:00.000-05:00

Other Issues With Grains

Grains contain a substance called phytic acid, which is known to reduce the absorption of calcium, magnesium and zinc from grains. Grains also promote an acidic body pH, which is known to be inflammatory. Research has now demonstrated that a diet-induced acidic state helps to promote the loss of bone and muscle that occurs as we get older. Finally, while grains are a low-fat food, they contain an elevated ratio of omega-6 to omega-3 fatty acids. Omega-6 fatty acids are converted into chemicals the cause inflammation, chronic disease, and pain.

With the above in mind, you may be wondering why we have been told that grains are so good for us? First, whole grains do contain nutrients and fiber, both of which are healthy and anti-inflammatory. However, we get more nutrients and fiber from fruits and vegetables. Second, grains are inexpensive and can be stored easily, so they are profitable for food manufacturers. We are never told that we can get all the nutrients and fiber we require by eating fruits, vegetables, and nuts, and that there is no need to consume grains.

It is important to understand that the health conditions discussed previously have only been associated with the consumption of grains and legumes (beans) and have never ever been associated with the consumption of fruits, vegetables, nuts, and healthy animal products. Therefore, try to avoid grains, flours, bread, pasta, etc., and try to replace these foods with fruits and vegetables. Sprouted grains are somehow seen as a loophole to refined and whole grains, but this seems unlikely.

Scoup Part 2

2011-07-19T14:16:00.000-05:00

Gluten

Celiac disease is a disabling digestive condition that is caused by the gluten found in certain grains. Most notorious on the list of gluten grains is wheat; others include couscous, spelt, kamut, rye, and barley. Among the non-gluten grains are rice, wild rice, millet, and corn. A detailed list of gluten foods can be found at the Celiac Sprue Association’s website.

It is not only those suffering from celiac disease that need to avoid grains. Gluten can promote many other symptoms and conditions, ranging from schizophrenia to more common conditions such as headaches. For certain individuals, gluten sensitivity can present exclusively as a neurologic disease, and not with classic digestive problems. The most common symptoms include headache and nervous system symptoms such as numbness, tingling, and weakness.

In one study, researchers randomly selected 200 disease-free individuals for the purpose of assessing antigluten antibody levels, which is a way to measure gluten sensitivity. Health complaints of the 15% of subjects with the highest antibody levels were compared with the 15% of subjects with the lowest levels. Interestingly, those with the highest antibody levels suffered from headaches, chronic fatigue, regular digestive complaints, subtle anemic changes, and NO signs of celiac disease, while those with the lowest levels were symptom-free. In another report, 3 cases of gluten sensitivity were discussed. All patients were women in their mid 40’s and each suffered from digestive bloating, gas, abdominal pain, and fatigue. Symptoms resolved after going on gluten-free diet.

Lectins

All grains and legumes (beans, lentils, soy) also contain sugar-proteins known as lectins, which resist digestion and cooking. Before absorption, lectins are known to cause digestive system inflammation, which may or may not cause obviously linked symptoms. After lectins are absorbed into circulation from the digestive tract, they bind the surface of cells throughout the body. While all the details are not known, researchers state that, “there is now abundant evidence that lectins can cause disease in man and animals”. Research suggests that lectins may play a role in promoting the following conditions: inflammatory bowel disease, diabetes mellitus, rheumatoid arthritis, glomerulonephritis, psoriasis, multiple sclerosis, retinitis and cataracts, as well as congenital malformations, infertility, allergies and autoimmune problems.

The Scoup on Grains

2011-07-18T12:40:00.000-05:00

What is Wrong with Eating Grains??

Grain consumption is a sensitive subject for many individuals, which is why additional information is being provided. Most people have eaten bread, pasta, and cereals their entire lives, and giving up this food can be psychologically traumatic for some, which illustrates the strong and often inappropriate emotional connection that we have with food.

A goal should be to view eating as a mechanism to fuel the precious vehicle (your body) that conveys you throughout life. Remember, you can only trade in your motor vehicle, not your body vehicle. With this mindset, we are less likely to be opposed to making any changes that would benefit our body vehicle.

Many find it surprising that grains are a relatively new food from a historical perspective. The following foods were never consumed prior to 5,000-10,000 years ago: grains, pasta, cereal, soy, beans, dairy, refined sugar, partially hydrogenated fats, and seed oils, such as corn, safflower, cottonseed, sunflower, peanut, canola, and soybean oil. Mammals with a similar genetic code to ours inhabited the earth for 1,990,000 years before man appeared on earth. We must appreciate that our genes are not dissimilar from those that came before us; modern science has demonstrated this fact.

This means that humans are genetically adapted to eat fruits, vegetables, fish, fowl, meat, roots, tubers, and nuts. Consider also that there are no chronic diseases caused by eating these foods. No matter what disease you may suffer from, none of these foods must be eliminated from the diet. The same cannot be said for grains in particular. In a nutshell, grains contain several problematic substances including gluten, lectin, and phytates, and grains also promote inflammation by promoting body acidity, and disrupting proper blood sugar regulation.