Meet the naturopathic doctor

Many of our clients find that they are sensitive to some of the foods they love the most; this often presents a unique set of challenges when it comes to preparing meals. Luckily, with so many clients, we have a huge database of ideas, techniques and recipes to help you make this transition as easy as possible.

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We talk a lot about processed foods, mostly telling you not to eat them! We’ve been examining many of our client’s diets and are finding that several are still eating these ‘processed foods’! Upon questioning, we found that most of the clients simply didn’t think of the foods they were eating as ‘processed foods’. Therefore, we put together this post to better explain what we mean by the term ‘processed foods’ and why they are detrimental to your long-term health.

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Most people have good intentions when it comes to eating well, and some people even succeed at sticking to a resolution for a few months. However, at some point or another it seems that everybody succumbs to one of the greatest sabotage-artists out there in regards to food; I’m talking about cravings.

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This post comes to us courtesy of Sarah Droege, Nutritionist at Optimal Body Balance.

Counting calories doesn’t work. How many times have we said it? We like to talk about it though, because so many people still believe that if you just eat less calories or burn more calories, weight loss will happen. If it were that simple, losing weight would be much easier. And we probably wouldn’t be in business. The truth is that losing weight (and gaining weight) happens differently for everyone.

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If you’re like most people, you’re feeling the pinch right now. Many people are trying to make the most of their food dollars. Here are a couple tips that will allow you to eat well and organically with just a little effort that you can take to the bank.

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Proteins are necessary to sustain life, repair body tissues and promote cell renewal, to manufacture hormones, enzymes and blood cells as well as put on muscle and increase and maintain one’s metabolism. It is one of the most plentiful substances in the body second only to water, totaling approximately one fifth of a person’s body weight. Lack of protein in the diet will result in fatigue, weakness, poor performance, inability to lose weight and increased susceptibility to colds, flu’s and infections. Continue Reading »

Childhood obesity is killing our kids and it will bankrupt our healthcare system unless drastic measures are taken to reverse it. Part 4 of this four part series will outline some strategies to get the process started.

Knowing what to do

One of the problems with the current childhood obesity epidemic is that people simply don’t know what to do. In addition, food marketers spend millions and millions of dollars trying to entice us and our children to consume foods that only add to the problem and with today’s fast-paced lifestyles, we are eating out more often than we are eating in the home. Add to this the fact that many parents feel guilty, angry and blamed for their child’s obesity, while also being frustrated that they don’t know how to help their children.1

Reversing the childhood obesity epidemic will take a lot more than a few simple changes, but a few simple changes will start the process. You can’t change how marketers sell products, where fast-food restaurants are located, or what other people think; but you can change what happens in your own house, and that’s exactly where change has to start. Here are some proven ways to start addressing some of the factors causing childhood obesity:

Change the food environment

• Out of sight, out of mind. Remove sugary snack foods and drinks from your house. If the product contains ‘high fructose corn syrup’ or ‘corn syrup’ throw it away.
• Avoid fake foods. Eliminate products that contain artificial sweeteners, including acesulfame-K, aspartame, saccharine, sucralose; research shows that they will only make you fatter in the long run because you will eat more calories and store more fat.
• Send them packing. Pack a lunch for school/work and pack a cooler if you’re going to be out for the day. Try a sandwich with meat (or meat alternative), lots of veggies (think lettuce, tomato, onions, etc.) and hummus for a spread between 100% whole wheat bread. Toss in some carrots or other finger veggies and a piece of fruit and you’re done. Salad bars are also great, but take it easy on the dressings – they pack a ton of sugar and fat per tablespoon. Check out this blog for some other great ideas.
• Eat out less. The more you eat out, the fatter you will be – it’s plain and simple. Try to avoid fast food most of the time. If you do eat out, put half of the meal in a ‘to-go’ box before you even start eating.
• Chew your food – a lot. Chew each mouthful of food at least 30 times before swallowing. It will help you digest your food and allow your body time to register that it’s had enough.
• Eliminate soda. Doing only this will help you and your kids immensely more healthy. Drink water instead – shoot for 2-4 ounces of water every 30 minutes or so.
• Don’t diet. Diets don’t work – they don’t work for adults and they certainly don’t work for kids. Adopt healthier eating habits instead. Learn to love healthy food by eating it regularly.
• Model the eating habits you want your kids (or children around you) to learn. “Do as I say, not as I do” doesn’t work. If this is a priority for your kids, it’s a priority for you too. Get healthier as a family and everybody wins.

Change your lifestyle

• Get moving. Regular exercise is essential for long term weight loss. This doesn’t mean chaining your kids to the treadmill. Let them run around and play; encourage them to do so and help them find physical activities or sports that they enjoy.
• Get more sleep. Research shows that kids needs at least 8 hours of sleep; more is better. Help them wind down at night by turning down the lights, encouraging reading before bed and/or taking a hot bath. Get as much sleep before midnight as possible.
• Turn off the TV. Next to sleep and work, most of our time is spent in front of the TV. Don’t eat in front of the TV –you’ll eat more. Watch TV less and get more active.
• Spend time with your kids. They need it; you need it. Get out and be active together.

Change your mind

• Tell your kids you love them. Many people assume that kids ‘know’ that their parents love them, but they need to hear it, and hear it a lot. Let them know you love and accept them, and their bodies, just as they are and that you want to support them in being healthy – and that you’ll do it together.
• Praise effort, not results. Talk about your day over dinner and praise any effort made towards healthier living/eating. Walking to school, participating in gym class, turning down a cup cake, anything at all. Acknowledge them for it and their more likely to do it again.
• Don’t be a zealot. Becoming militant about food isn’t going to help anybody. Follow an ‘80/20 Rule’ – do it right 80% of the time and the other 20% won’t matter. If you eat 3 meals/day, that means you have 3 meals/week to do whatever you want.
• Learn together. Whether eating healthy food is new or not, learn something new together with your kids. Take a class or a workshop and/or prepare food together. Make it part of your time together. They will only be young for a little while.

Getting the help you need

Incorporating these steps will take time and it can be a lot of change. Start slow – any positive change is a change in the right direction. For those of you that would like more support or that do better when things are laid out for you, learn more about the Family Program offered through Optimal Body Balance. The Family Program offers step-by-step assistance over the course of six weeks to help you and your family adjust to healthier lifestyle changes while providing proven advice and tricks to help ease you, and your children, through the transition. This program works especially well for busy families with little time as well as for those that feel stuck or are in a rut. Let the experts guide you through the Family Program; together, we can change the shape of things to come and help our kids live healthier, happier lives.

References

1. Pierce JW, Wardle J. Cause and effect beliefs and self-esteem of overweight children. J Child Psychol Psychiatry 1997;38:645-650.

Most of us will have some physical pain throughout our lives (i.e., we fall down, injure ourselves playing sports, etc.). Everyone is also familiar with the typical sensations that go along with those injuries – heat, soreness, swelling and pain. These natural responses by the body to physical injury help with the healing process. However, over time, chronic inflammation can be bad for your health. Luckily, Mother Nature has given us many ways that we can help our body in the healing and recovery process and minimize the pain and discomfort that accompany them.

Controlling Inflammation Naturally

Safe, natural and effective methods of controlling inflammation have become a primary focus of research in chronic auto-immune and inflammatory conditions, largely due to their necessity and the serious side effects associated with prescription and over-the-counter (OTC) medications, such as non-steroidal anti-inflammatory drugs (NSAIDs) including ibuprofen.

Essential fatty acids (EFAs) in the correct balance are needed to maintain a healthy inflammatory response. Typically, we eat diets that are high in omega-6 essential fatty acids (i.e., corn, safflower, sunflower and soybean oils) saturated fats (i.e., animal protein and dairy products), hydrogenated fats and/or partially-hydrogenated fats and oils. These fats increase the production of pro-inflammatory compounds and intensify chronic inflammatory conditions. Omega-3 essential fatty acids – including eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA) – promote anti-inflammatory responses and ease chronic inflammation. Omega-3 EFAs are found primarily in fresh, cold water fish (salmon, tuna, halibut, and mackerel), leafy green vegetables and flaxseed oils. Therefore, balancing a typically omega-6 rich diet with omega-3 fatty acids can be an effective way to shift the balance toward anti-inflammatory compounds and can provide a foundation for relief in chronic inflammatory disorders.

EPA-DHA Complex can provide omega-3 essential fatty acids necessary in cases of inflammation and pain.

Phytochemicals found in herbs, including ginger, turmeric, cayenne and boswellia demonstrate many pain and inflammation reducing properties. Here is a sampling of data supporting the use of these powerful, natural compounds:

• Ginger – patients with osteoarthritis, rheumatoid arthritis and muscular discomfort were given ginger; more than 75% of the arthritic patients and all the patients with muscular discomfort reported improvements in pain and swelling.
• Turmeric – curcumin (the principal compound in turmeric) showed significant improvement in joint swelling and relief from morning stiffness when compared to phenylbutazone (an anti-inflammatory drug) in a double blind trial.
• Cayenne – capsaicin (the principal compound in cayenne) has shown marked ability to suppress inflammation, decreasing pain and inflammation in joints and muscles.
• Boswellia – boswellia is an Ayurvedic herb that has shown significant reduction in joint pain, swelling, and morning stiffness, while improving general health and well-being in rheumatoid arthritis patients.

Inflavanoid Intensive Care contains all four of these compounds and has demonstrated ability to reduce the pain and inflammation associated with acute and chronic injury or inflammatory conditions.

In addition, proteolytic enzymes, including bromelain, papain, proteases, trypsin, chymotrypsin and pancreatin, have demonstrated significant reduction in pain and inflammation and faster recovery rates in cases of inflammation by improving circulation to the damaged area.

Vascuzyme is a select blend of proteolytic enzymes that can dramatically decrease inflammation and speed healing in cases of acute trauma and accidents as well as chronic inflammatory conditions.

Repairing the Damage

Glucosamine sulfate is a fundamental building block for joint tissue. Studies show that it can significantly reduce joint pain, tenderness and swelling as well as increase mobility. Studies show that although glucosamine sulfate (1500 mg/day) is slower acting than ibuprofen, the improvements with glucosamine sulfate were more consistent and progressive, leading to significantly lower pain scores after only 8 weeks.

Chondroitin sulfate has also been shown to aid in cases of joint inflammation by inhibiting the breakdown of joint tissue and promoting healthy tissue synthesis.

Chondro-Flx provides therapeutic amounts of glucosamine sulfate and chondroitin sulfate to help repair joint and tissue damage.

Supporting Proper Gut Integrity

Tissue injury due to long term inflammation or use of NSAIDs can propagate chronic inflammatory conditions. Therefore, restoring the health of the gut is often an essential component to eliminating chronic inflammation. Three compounds have proven particularly useful:

• L-Glutamine – supplementation of L-glutamine helps maintain the integrity of the intestinal lining and promotes optimal immune responses. Glutamine supplementation with NSAIDs showed significantly lower damage to the gut as compared to NSAID use without glutamine.
• Deglycyrrhizinized licorice (DGL) – DGL enhances the stomach lining and has been shown to reduce aspirin-induced stomach lining damage and accelerate gastric ulcer healing, making it especially useful for those recovering from NSAID use.
• Aloe vera – aloe vera promotes faster healing in the gut and provides immune support.

Glutagenics provides these three compounds in an easy to take powdered form to quickly and effectively support proper gut integrity, which also provides added protection for those using or recovering from NSAID use.

An Anti-Inflammatory Diet

What you eat can have a dramatic impact on how you feel. You can speed recovery and reduce pain by eating foods that speed up the healing process and eliminating foods that will slow it down. Here are some general guidelines for you to follow:

1. Eat more sulfur-containing foods, including asparagus, onions, garlic, green leafy vegetables, non-acid fruits, whole grains, oatmeal, brown rice and fish – these compounds are needed for repair of bone, cartilage and connective tissue and also aid in calcium absorption.
2. Eat fresh pineapple frequently. Pineapple contains an enzyme called bromelain that is excellent for reducing inflammation (note that most of the bromelain is in the core of the pineapple); must be fresh, as freezing and canning destroy the enzymes.
3. Eat some form of fiber daily – ground flaxseeds, oat bran, rice bran, legumes, etc.
4. Reduce the amount of fat in your diet. Do not consume milk, dairy products or red meat.
5. Avoid caffeine, citrus fruits, paprika, salt, tobacco and everything that contains sugar.
6. Avoid nightshade vegetables (bell peppers, eggplant, tomatoes, and white potatoes); these foods contain a chemical called solanine that interferes with enzymes in the muscles and can cause pain and discomfort, especially in those with arthritis.
7. Do not take iron supplements. Supplemental iron can increase pain, swelling and joint destruction. Consume iron rich foods instead – blackstrap molasses, broccoli, Brussels sprouts, cauliflower, fish, lima beans and peas.
8. Eat an alkaline diet. When the blood increases in acidity, pain and inflammation also increase. Have at least 50-75% of your plate contain alkaline forming foods.

If you injure yourself, you can dramatically speed your healing and recovery by using the guidelines above. If you suffer from chronic pain, use these guidelines to reduce your pain and facilitate healing. If you have osteo- or rheumatoid arthritis, or if you are particularly interested in joint health, please see our Joint Health Department for more information.

In this extremely busy time of year, we often don’t take a moment to plan our meals causing us to eat less healthy foods.  Here are some ideas to still eat healthy during the busy season!

Pre-Packaged Foods

While you shouldn’t have a frozen TV dinner every night–even if you buy it from a natural food store–convenience foods can play a role in a healthful diet. These days, you’ll find hundreds of additive-and preservative-free packaged foods that are also organic, low in fat, and rich in fiber – keep a couple of these on hand for a quick meal when time gets away from you.

If you’re buying packaged entrees, check the label for fat and fiber content; here’s a short list of things to look for:

• Strive for as little overall fat as possible (2 or 3 g) and 1 g or less of saturated fat per serving. There should be NO trans fats listed (there is no safe amount of trans fats that can be consumed). Also avoid anything that has ‘hydrogenated’ or ‘partially-hydrogenated’ oils.
• Look for several grams of fiber per serving.
• Look for foods that are lower in sugars; less than 15 grams/serving is good, less than 10 grams/serving is better.
• Check for sodium content; less than 200 mg per serving is pretty good. You may have to be a bit more forgiving of packaged soups and look for those with less than 500 mg of sodium; be sure and not eat these higher sodium soups regularly.

Speedy Home Cookin’

Consider the following ingredients to speed up your cooking and meal preparation:

VEGETABLES: Some frozen vegetables pack more vitamin punch than their raw supermarket counterparts; others do not. It depends largely on whether or not the produce quickly loses vitamins after harvesting. (Frozen veggies are typically iced shortly after picking which slows nutrient loss.) For example, a 3.5-ounce serving of cooked frozen asparagus has more vitamin C (24 mg) than cooked raw asparagus (11 mg). Other good frozen choices include green beans, carrots, corn, peas and squash.

In addition, if time is an issue, buy fruits and vegetables that are quick and easy to use. Choose fruits you can take with you easily and that travel well, including apples, plums, pears, grapes, bananas, figs, dates and prunes. For vegetables, stock your fridge with peeled baby carrots, pre-washed/packaged salad mixes, radishes, olives, celery and cucumber. You can make a salad in minutes by washing and chopping a few vegetables and adding them to the pre-washed salad mix. Remember to change up the vegetables and salads you eat to get the variety of nutrients your body needs, and to prevent boredom.

BEANS: There are only negligible nutritional differences between dried, canned, and frozen beans. The canned beans you’ll find at natural food stores tend to be low in sodium; be sure to rinse all canned beans until the foam is gone. Keep several cans of different beans (including vegetarian refried beans) on hand for quick, nutritious meal planning. Instant bean flakes that you reconstitute with water are another good option.

GRAINS: Polenta (cooked cornmeal) in a tube can be sliced and baked, grilled, or sautéed, then topped with prepared sauce and vegetables. Whole-wheat couscous takes only five minutes to cook and can easily stand in for pasta or rice. And even brown rice comes in quick-cooking varieties that are ready in 10 to 15 minutes and offers nearly the same nutritional value as the longer cooking variety; another option is to cook an extra cup or two of brown rice to use as leftovers or freeze it for a quick meal starter.

Including something new in a food isn’t always a good idea, especially when it comes to your health. Here are 12 additives to subtract from your diet:

1. Sodium Nitrate (also called Sodium Nitrite) – This is a preservative, coloring, and flavoring commonly added to bacon, ham, hot dogs, luncheon meats, smoked fish, and corned beef. Studies have linked eating it to various types of cancer.

2. BHA and BHT – Butylated hydroxyanisole and butylated hydrozyttoluene are used to preserve common household foods. They are found in cereals, chewing gum, potato chips, and vegetable oils. They are oxidants, which form potentially cancer-causing reactive compounds in your body.

3. Propyl Gallate – Another preservative, often used in conjunction with BHA and BHT. It is sometimes found in meat products, chicken soup base, and chewing gum. Animals studies have suggested that it could be linked to cancer.

4. Monosodium Glutamate (MSG) – MSG is an amino acid used as a flavor enhancer in soups, salad dressings, chips, frozen entrees, and restaurant food. It can cause headaches and nausea, and animal studies link it to damaged nerve cells in the brains of infant mice.

5. Trans Fats – Trans fats are proven to cause heart disease. Restaurant food, especially fast food chains, often serve foods laden with trans fats.  They are also found in highly processed foods. You should also be careful with polyunsaturated fats. They are very easily damaged with heat and light, turning rancid.  The following oils are examples of polyunsaturated fats: soy, canola, sunflower, safflower, cottonseed, grapeseed, walnut and flaxseed. Only use these types of oils for cold applications; don’t cook with them. Even if the oil is sold for cooking it’s still dangerous!

6. Aspartame – Aspartame, also known by the brand names Nutrasweet and Equal, is a sweetener found in so-called diet foods such as low-calorie desserts, gelatins, drink mixes, and soft drinks. It may cause cancer or neurological problems, such as dizziness or hallucinations.

7. Acesulfame-K – This is a relatively new artificial sweetener found in baked goods, chewing gum, and gelatin desserts. There is a general concern that testing on this product has been scant, and some studies show the additive may cause cancer in rats.

8. Food Colorings: Blue 1, 2; Red 3; Green 3; Yellow 6 – Five food colorings still on the market are linked with cancer in animal testing. Blue 1 and 2, found in beverages, candy, baked goods and pet food, have been linked to cancer in mice. Red 3, used to dye cherries, fruit cocktail, candy, and baked goods, has been shown to cause thyroid tumors in rats. Green 3, added to candy and beverages, has been linked to bladder cancer. The widely used yellow 6, added to beverages, sausage, gelatin, baked goods, and candy, has been linked to tumors of the adrenal gland and kidney.

9. Olestra – Olestra, a synthetic fat found in some potato chip brands, can cause severe diarrhea, abdominal cramps, and gas. Olestra also inhibits healthy vitamin absorption from fat-soluble carotenoids that are found in fruits and vegetables.

10. Potassium Bromate – Potassium bromate is used as an additive to increase volume in some white flour, breads, and rolls. It is known to cause cancer in animals, and even small amounts in bread can create a risk for humans.

11. White Sugar – Watch out for foods with added sugars, such as baked goods, cereals, crackers, sauces and many other processed foods. It is unsafe for your health, and promotes bad nutrition.

12. Sodium Chloride – A dash of sodium chloride, more commonly known as salt, can bring flavor to your meal. But too much salt can be dangerous for your health, leading to high blood pressure, heart attack, stroke, and kidney failure.

Resource: MSN Health Link

13. Carrageenans or carrageenins – Carrageenan is a polysaccharide extracted from seaweed.  It is used as a thickener in many products such as: cheese, ice cream, desserts and beer. Degraded carrageenan is a known carcinogen in animal models. There is evidence from studies performed on rats, guinea pigs and monkeys which indicates that both degraded and undegraded carrageenan (poligeenan) may cause ulcerations in the gastro-intestinal tract. Guar gum is found in similar foods and can have the same irritating affects to the digestive system.

Resources: Wikipedia link