Category Archives: Nutrition

Tips to Avoiding Holiday Binge Eating

Posted on November 27, 2013 | Leave a comment

Thanksgiving serves as the official kickoff to the holiday season.  A season filled with family, friends, fun and FOOD.  While I realize that most diets tend to slightly deviate (to put it nicely) during these feasts, here are a few ways that you can minimize the collateral damage that comes with those delicious dishes.

Keep a normal feeding schedule.

I realize use of the word “normal” is relative, but by this I mean getting up in the morning and eating breakfast, lunch and a snack as you normally would.  Avoid skipping regular meals with the thoughts of saving room for later. This primes the pump for some good ol’ fashion holiday binging and all the insulin spikes, abdominal discomfort and guilt that comes along with it.

Don’t feel obligated to jam pack the plate.

Despite what it sometimes turns into, holiday feeding time is not a competition to see who can build the heaviest plate. Take smaller portions and don’t be tempted to get everything on there in one shot.  Allow that turkey to be free range on your plate and breathe amongst the gravy pond, stuffing forest, and field of green beans.
Take your time, enjoy your food and if appropriate, the company.  You can always go back for seconds.  Before going back for an additional helping, relax another 10-15 minutes and converse with the fam.  If that proves to be intolerable, take a timeout and catch a series or two of the traditional Turkey Day football.
The idea here is to allow your body’s built-in signaling mechanisms the time to do their magic.  Many times you may find by waiting those extra minutes, you actually wind up feeling full and satisfied without the additional bombardment.
Go heavy on the bird.
Intelligently approaching the consumption of your macronutrients (protein, fat and carbohydrates) can also make a difference.  As we’ve touched on in past posts, each of these macronutrients has a different effect on satiation or feeling full.  Protein has the greatest effect, followed by fat, and then your carbs.
Take advantage of that turkey and ham and TRY to get the majority of your carbs from the veggies.  (SIDENOTE: despite popular opinion, corn is NOT a vegetable, but a grain.  Another topic for another post, but be aware and don’t fool yourself.)
I say TRY because I acknowledge that during these celebrations, the options are plentiful and mostly carb heavy.  Feel free to indulge; it’s the holidays.  Enjoy yourself and treat your taste buds.
Ultimately, almost all of the spread is going to be non-ideal unless you’re privied to grass-fed, free-range turkey, gluten-free stuffing, and organic vegetable dishes. The name of the game here is enjoyment with some degree of preemptive damage control.
Take a lap.
Resist the time coveted tradition of slipping into that upright food coma on the couch after dinner.  Rather than taking a nap to recharge for dessert, grab a seldom seen companion and take a lap around the hood.  Even better, help the maid…errrr MOM…clean up the mess.
Either way, this will allow you to burn some energy, making room for the excess energy you just consumed.  Couple this with adherence to the previous tips and you’ll minimize the longevity of the insulin spike and inevitable, subsequent blood sugar crash which contribute to the urge for a post meal nap as if you just ran a marathon.
I’d like to close by wishing all of you out there a Happy Thanksgiving.  I hope you all are blessed with the a sense of gratitude towards life and every aspect of it.  As with all the posts, hopefully you can utilize a tip or two, or at least begin thinking about it.
Enjoy!!!

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Are You Addicted to Carbs?

Posted on October 3, 2013 | 1 comment

Are you someone who thinks about food all day long?  Has it gotten to the point that you only feel good when, and for a short stint after you eat?  Do these constantly craved comfort foods considerably consist of concentrated carbohydrates? (Do you also like alliteration?) You know; the breads, pastas, pizza, desserts, etc.

Don’t get me wrong, I LOVE food and the ritual that goes along with its preparation and consumption.  What I’m referring to here actually comes along with a chemically addictive explanation.  We are speaking of those of you who frequently binge or automatically resort to the aforementioned food items as a way to cope or boost your spirits.  In turn, you may have put on unwanted excess pounds, created a poor self-image, taken a giant step closer to a myriad of health problems headlined by diabetes, and actually even induced depression.

When it comes to our health, we each need to step up and take personal responsibility for our lives and the choices we make, but it always helps to have an actual physiological explanation for the state we find ourselves in.  Provided with this, we can effectively identify the problem and begin to address it with an educated approach.

In our bodies we have chemicals known as neurotransmitters.  These chemicals are derived from the dietary proteins we consume.  Basically, these neurotransmitters can be looked at as chemical messengers that enable the proper communication between nerves.  They are responsible for major physiological responses, including the way we feel, and their presence (or lack thereof) can be at the root of many issues, including binge eating and depression.  Let me explain.

It has long been known that sugary carb-laden foods are the “feel good foods.”  When we are feeling down or sick, we constantly turn to these pro-inflammatory foods which actually perpetuate the problem at hand.  The physiological explanation behind this is that they indirectly increase the production of the neurotransmitter serotonin.

Amongst other things, serotonin is one of the feel good chemicals produced in our bodies.  Its levels are commonly targeted when addressing depression.  We get serotonin from the dietary amino acid tryptophan (smart sources include turkey, chicken, tuna, salmon, spinach, asparagus, nuts, etc.)  If all is working correctly, when we consume food with tryptophan it is eventually converted (with the help of co-factors like oxygen, magnesium and B6) to serotonin in the brain.

(Another interesting fact is that the formation of serotonin is actually facilitated when sun light enters through the eyes.  Hence, we tend to feel uplifted on a sunny day and more melancholic on those rainy days.  To take it a step further, serotonin is the precursor to the sleep chemical melatonin.  Adequate sunlight not only makes us feel good, but actually aids in the proper sleep cycle as well; but back to the serotonin-carbohydrate relationship.)

When we consume carbs, we see a rise in insulin levels to transport the carbs as glucose, to our tissues.  Insulin also sends amino acids out of the blood as well.  Even though tryptophan is an amino acid, it remains relatively unaffected by insulin due to the fact that it is tightly bonded to another protein.  This leaves the tryptophan with a clear path to be converted to serotonin in the brain.

Normally, the various amino acids (including tryptophan) compete to be transported through the blood brain barrier into the brain.  This creates a natural and healthy balance within the brain of the amounts of serotonin, dopamine, epinephrine, etc.

The problem arises when we spike our blood sugar and subsequently our insulin levels by way of these carb-heavy meals.  The burst of insulin rushes to clear out the glucose and all the other amino acids (which normally compete with tryptophan as far as uptake into the brain), but not the tryptophan.  The tryptophan now has an unimpeded path to the brain and conversion to serotonin, leading to that temporary high experienced after devouring that meal.

The nasty part occurs when that serotonin spike drops and we lose the food induced euphoria.  Now, just like any addict, we are susceptible to chasing that high, in this case, provided by the carb-heavy meal.

So what does this all mean for you?  Well, first off it provides yet another reason to seriously take a deeper look into the lower carb diet.  Secondly, it provides you with some comfort in knowing that there is a chemical imbalance here taking place that heavily influences your mood and subsequent behavior.  Armed with this knowledge, you can begin to make changes to your lifestyle that created this snowballing imbalance in the first place.

If you or someone you know would benefit from investigating this further, please give me a call and we can begin to get you back on track today.

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Slow Down Aging: Preserve Your Telomeres

Posted on September 26, 2013 | Leave a comment

For this week’s post we are going to change it up and pull excerpts from an intriguing article written by Michael Downey.  It is on the subject of telomeres which can best be described as caps on the end of your DNA, and how important it is to preserve them as long as possible.  The topic has fascinated me for some time now, so I thought I would share.  Enjoy.

“Telomeres are protective DNA molecules. Often compared to the plastic caps on the ends of shoelaces, telomeres are found on the ends of coiled pieces of DNA known as chromosomes. They keep the chromosome material from deteriorating.

Every time chromosomes divide, the telomeres at the ends shorten.  The eventual shortening of telomeres is correlated with aging.  Ultimately, the telomeres become so depleted that the cell can no longer divide, and that cell dies (aka apoptosis).

Scientists have made an alarming discovery: higher stress levels can cause accelerated shortening of telomeres.  In a recently published study, researchers found that depression related stress results in the significant shortening of telomeres (the caps at the ends of chromosomes) an indication of accelerated aging.

The publication of this study emphasizes the importance of minimizing the impact of internal and environmental stress on the body.  An estimated 75-90% of visits to primary care physicians are now related to the effects of stress, and this new study documents how lethal stress can be to our well-being and longevity.

STRESS-INDUCED HOMEOSTATIC IMBALANCE

Homeostasis is the ability and tendency of a body to maintain harmonious equilibrium by constantly readjusting its physiological processes.  Cells and tissues exist in a constantly changing environment—homeostasis steers internal biochemical levels back to near-optimum points.

Physical and emotional stress triggers a cascade of biochemical changes, causing homeostatic imbalance.  This interruption in homeostasis helps us prepare for dangerous external situations. (Essentially it is an activation of the “fight or flight” sympathetic nervous system which we have discussed numerous times before.)  These changes are supposed to be moderate, infrequent, and short-term.  Ordinarily, after a stressor has passed, our system adjusts—raising and lowering different biochemical levels—returning the body to homeostasis.

In today’s world, our feedback mechanisms become overwhelmed by the extent, duration, intensity, frequency, or multiple layering of stress.  This produces an excessive or prolonged homeostatic imbalance (sympathetic overdrive).  Studies have even found that these harmful effects can persist long after a stressful situation has been normalized.

The result can be a multitude of physical and mental diseases, including permanent organ damage, DNA effects, and the physical changes associated with aging.

Some of the many disease states associated with stress-induced homeostatic imbalance include obesity, diabetes, osteoporosis, hypertension, cardiovascular disease, infectious disease, gastric ulcer, cancer, gastrointestinal complaints, skin issues, neurological disorders, sexual dysfunction, psychological problems, suppressed immunity, decreased memory, predisposition to Alzheimer’s,  and shortened telomeres; and, as a result, accelerated cellular and tissue aging.

PROTECTION FROM THE DAMAGING EFFECTS OF STRESS

Adaptogens are a pharmacological group of compounds that metabolically support the ability of an organism to respond appropriately to stress, preserve structure and function from the damaging effects of stress, and hasten recovery of homeostasis.

When combined, adaptogens work together to modulate the multiple pathways of stress.  The multiple benefits include improved mental and physical performance, reduced incidence of chronic disease, and increased longevity.  Scientists investigated numerous extracts—some used for thousands of years to treat various stress-related symptoms.

This research led to four potent adaptogens that can provide a united defense against the multiple cellular pathways of chronic stress:

Holy Basil

Bacopa

Cordyceps

Ashwagandha”

Telomeres, stress, anti-aging; I think you’d agree that this is truly fascinating stuff.  Of course we all know that prolonged stress is a negative thing and ideally we would like to rid ourselves of it.

You can begin to do this by addressing those chronic physical stressors in our bodies.  This involves combatting those nagging injuries and poor posture, as well as cleaning up that inflammatory diet; both of which cause constant physical and chemical stress.

You also want to make sure your nervous system is functioning at an optimal level so that you can deal with stress appropriately when it does inevitably arise.  Being checked by a physician who utilizes functional neurology is a solid way to keep that sympathetic nervous system in check.  In addition, there is various supplemental and herbal support that can assist on an individual basis.

If you have any questions about any of this or would like to take action towards removing the stressors from your life, please call and schedule an appointment today.

 

You can find this article in it’s entirety, as well as all of the associated references at: http://www.lef.org/magazine/mag2012/jun2012_New-Reason-Avoid-Stress_01.htm.

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A Functional Approach: Connecting the Dots

Posted on September 18, 2013 | 2 comments

I recently had the opportunity to spend my afternoon as an exhibitor at the Brevard County Women’s Expo.  The reason for my presence was to provide information and an avenue to pursue natural, holistic healthcare.  One of the biggest draws to our booth was the book, “Changer Your Brain, Change Your Life,” by Dr. Daniel Amen.  I highly recommend this book, or at the very least checking out our previous post pertaining to it. (https://clarkechiropracticwellness.com/2013/08/08/mental-health-a-new-perspective/)

Basically, the book provided hope by doing two things.  Number one it illustrated that areas of decreased blood flow and metabolic activity in the brain do exist.  This means that there are portions of the brain not functioning at full capacity. Depending on the location of decreased function, various symptoms will be outwardly exhibited resulting in the diagnosis of conditions like anxiety, ADD/ADHD, depression, anger, obsessive compulsive behavior, sleeping disorders, etc. This is huge because it demonstrates to the individual that there is no inherent character flaw within them, but rather an area of the brain with sluggish function.
The second critical thing this book shows is that therapies can be applied that target the area of decreased function.  Dr. Amen’s clinics have functionally scanned over 80,000 brains from 90 countries showing the affects of brain based therapies pre and post treatment.  The real testament though is the improvement to the patient’s quality of life.  An image showing increased activity is one thing, but it’s pretty much meaningless to the individual if they are still burdened with life altering symptoms.
(It should be noted that when he finds it necessary, Dr. Amen also utilizes pharmaceutical means in conjunction with the therapies to treat his patients.   Other patients have responded simply to the brain based therapies and supplementation.)
The universal optimism to be drawn from Dr. Amen’s work is that it provides more proof that the brain can adapt.  Application of the correct brain based therapies and exercises can positively take advantage of the brain’s plasticity or adaptability and increase function from the brain and beyond.  As we know, the brain serves as the master control center for the entire body, inside and out; making the possibilities endless.
From a functional doctor’s point of view, this ties in phenomenally with what we do and why we do it.  Let me explain:
When you seek treatment, you are more than likely looking to address a symptom that has become bothersome in your life.  Although bothersome, this symptom is actually a good thing as it is our body’s brilliant way of letting us know something isn’t right.  Rather than attempting to silence our body’s inborn alarm system, as a functional doctor, we look to neurologically, nutritionally, and biomechanically analyze the whole picture and discover the breakdown in function that caused the symptom to manifest in the first place.  Being trained to identify areas of potential decreased function in the brain, and then apply specific therapeutic exercises and therapies to target that area and take advantage of the brain’s aforementioned plasticity is what functional neurology is all about.
You see, there is no claim being made to cure those conditions mentioned above.  The approach is to acknowledge the symptoms, but go beyond them attempting to identify and correct the underlying breakdown in function causing the symptom.  The thing about a symptom is that we never know if this is the first identifiable sign of an underlying issue or the 4th or 5th.  And if we simply silent the symptom, the internal derangement more than likely still exists and will manifest itself in other, perhaps more severe ways; kind of like the body screaming even louder for our attention.
This all ties into Dr. Amen’s work in that he has contributed to evidence showing the brain can change through therapies.  Being that the brain controls all function, effective treatment can not only lead to addressing the presenting complaint, but end up having widespread, favorable consequence throughout the body.  Sleep patterns, immune function, digestive issues, blood pressure regulation, name it.
If you’re ready for a change and interested in further exploring the world of natural and holistic healthcare through functional medicine I’d love to talk.
Stay open my friends.

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5 Healthy Reminders to Help You Power Through the Fall and Finish 2013 Strong

Posted on September 13, 2013 | 1 comment

Fall is here.  The kids are back in school. Another football season has begun and the holiday season is quickly approaching.

Fall also symbolizes the inevitable closure of another year.  With so much going on, now more than ever, it is imperative that you stay on top of your health and situate yourself to finish strong.  Here are 5 simple reminders to help you stay on top of your game:

1) SLEEP

I know, I know, I know; this one is easier said than done.  However, this often overlooked aspect of health is imperative if you wish to be at your best.  During slumber, our bodies have a chance to devote all resources to repairing all the unavoidable damage we do throughout the day.

When we don’t allow our bodies the 8-9 hours to recharge, we begin to operate at a deficit.  All processes including thinking, memory, reaction-time and immune-function suffer.  What’s worse; when you don’t make up the missed hours, the deficit increases and you are left in a mental haze and more susceptible to catching that bug going around the office.

2) DRINK MORE WATER

We’ve touched on this one before as far as its importance in both quality and quantity so I’ll keep this one short.  Proper hydration is absolutely essential for all cellular function and can assist in a wide variety of functions from staving off osteoarthritis and preventing muscle cramping, to controlling your appetite.

Each day you should aim to drink at least half of your body weight in ounces.

3) GET MOVING

We’re reviewing the basics here so it should be no surprise that exercise is a part of your year-ending assignment.  The benefits of exercise are countless. It encourages blood flow throughout your body, providing fresh oxygen rich blood to tissues and removal of metabolic wastes. It increases muscle tone which actually increases stimulation to your brain, staving off osteoarthritis, burning off fat and dropping those unwanted pounds, and it is proven to chemically reduce stress and make you feel good.

Depending on your level of fitness, “exercise” can mean different things to different people.  Wherever you’re at, there’s no excuse not to get up, get out and move.  Break a sweat even.  Instead of watching that show, take a lap around the neighborhood.  The fresh air and nature can be mentally invigorating to your senses.  Step it up and get moving at least 3 times a week.  Use it or lose it.

4) DIET DISCIPLINE

Oh the dichotomous nature of food.  It can be one of our best tools to utilize in order to thrive or it can destroy us, inside and out.  Evidence is constantly mounting, implicating what we eat as the culprit behind countless pathologies.  The power of food, both positive and negative, is something everyone needs to be aware of.

Pick a problematic food and eliminate it from your diet for a month.  Choose something like grains, dairy, soy, corn, etc.  Make it interesting and replace it with something new.  You’ll be surprised with all the alternatives out there that you never try due to being stuck in a routine.  Monitor the way you feel.  You may notice that rash, headache, or fatigue has been reduced or eliminated.  You may also notice when you eat that food again after a little time off, something doesn’t feel right.  You’ve now identified a potential food sensitivity and can begin to eat smart to live instead of living to eat.

5) MAKE YOUR HEALTH A TOP PRIORITY

Stop neglecting your health; it shouldn’t be an option.  I was talking to someone the other day and they labeled me as all into that “health stuff.”  Without even thinking, I automatically responded that I was all into that “life stuff.”  So often we have friends, family members or business associates that have acquired a neurodegenerative disease or are no longer with us, and we act surprised.  The fragility of this precious life is a real thing, not to be taken for granted.  If you value your time here, respect and pay the attention to your body that it deserves.

We view things like car maintenance, purchasing new clothes and pursuing wealth as necessities, but somewhere along the line, taking care of ourselves became viewed as a luxury.  What good are any of those things if you can’t enjoy them due to a disease, or much worse, death?  When it comes to our health, small sacrifices now are huge investments in the future.

Why not be checked out at least once a month to make sure your brain is functioning properly, your body is properly aligned and that there are no other signs of an impending issue?  Doesn’t it make more sense to stay out in front rather than frantically react when the wheels fall off and the you-know-what hits the fan?

I know some of these suggestions may seem elementary, but we’re keeping it simple here so you have no excuse not to follow through.  Through repetition, hopefully these health fundamentals will stay on your mind, leading to implementation and an eventual reaping of the benefits.  If you have questions about any of these suggestions or would like to start your own proactive maintenance plan, please do not hesitate to contact me.

Enjoy the fall! 

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