A holiday season never passes without pre-holiday advice against overeating and packing on extra weight – followed a few weeks later with tired “post-holiday tips” on how to take it off again. It is the same every year. Let’s challenge ourselves to make this year a bit different. Read those imminent “how to take the holiday weight off” bromides with a smile, and go into the 2008 holiday season determined to stay healthy, sane, and slim by keeping in mind these eating suggestions.
SET YOUR INTENTION
Allow yourself to enjoy your favorite treats guilt-free. The holiday season is often about overeating followed by “next-morning guilt”. One tool to avoid this next-morning guilt is to set an intention before each meal or holiday party and follow it. For example, it may be to enjoy a slice of your favorite pecan pie and sample a few of the tasty appetizers. Another way to think about setting an intention is to ask your self “How do I want to feel tomorrow morning?” and “How do I need to behave tonight so that I wake up feeling good about my food decisions tomorrow?”
LISTEN TO YOUR BODY
This can be the greatest challenge of all. Try to check in with your body while you’re eating. Ask yourself: “How does the food taste to me?”; “How does it smell?”; “Am I full?”, “Am I eating according to the intentions I set?”
EXERCISE
Be sure to continue - or begin! - your exercise program. Carve out 30-60 minutes of aerobic exercise 3-5x/week. Do what you enjoy most: walking, running on the beach, swimming, yoga, Pilates, climbing stairs, playing tennis, etc. Exercise increases endorphins which elevate your mood and can help manage holiday stress. Exercise also helps to burn calories and prevent against overeating.
DO NOT SKIP A MEAL TO SAVE CALORIES
This often leads to excessive hunger, a preoccupation with food, and not feeling satisfied. If you skip a meal you are more likely to overdo it the next time.
EAT PROTEIN AT EVERY MEAL
Sugar and simple carbohydrates, like breads, pastas, cookies and pastries, cause your blood sugar to fluctuate. This leads to increased sugar cravings and overeating. Protein stabilizes blood sugar, decreases sugar cravings, guards against overeating and helps to keep your mood stabilized. Try these excellent and easy sources of protein: a handful of nuts, hummus, hard boiled egg, turkey, fish and beans.
DRINK WATER
Hydrating your body will increase your energy, detoxify your body, nourish your organs, keep your skin healthy, reduce headaches and increase your satiety. Challenge yourself to drink an extra 8-ounce glass of water for every serving of sugar, coffee and alcohol you consume during the holidays.
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
Friday, December 12, 2008
Friday, November 28, 2008
A Flawed Study on Vitamin C and Vitamin E
A recent study in the Journal of the American Medical Association (JAMA) proclaimed that vitamin E and vitamin C do not protect against heart disease in men. This finding provoked interest around the world. I am a true believer in proper supplementation - both for the prevention and treatment of health conditions – so I am always trying to keep up on the latest research on vitamins, minerals and herbal medicine. But that does not make me averse to studies refuting their efficacy. Intrigued, I read this study closely and I have concluded that this study was methodologically flawed from the start.
Here are some facts about the study. This article originated in the Physicians’ Health Study (PHSII) that began in 1997. The PHSII sought to answer questions relating to supplemental vitamins and their use in the prevention of cardiovascular disease, cancer, memory loss and age-related vision loss. It was funded by a grant from the BASF Corporation and the National Institutes of Health (NIH). Wyeth Pharmaceuticals and DSM Nutritional Products, Inc provided the nutrients.
A closer look reveals two primary errors in the study. First, the dose and form of Vitamin E used in this study was flawed. Vitamin E was dosed at 400 IU every other day. This dose is below the dose that is in most over the counter Vitamin E supplements. Physicians that recognize the benefits of Vitamin E recommend a higher and more therapeutic dose. The form of vitamin E used in this study was a synthetic d,l-alpha tocopherol. This form of vitamin E does have some useful properties and is the usual form of vitamin E in food and in supplements. However, the gamma form of Vitamin E, known as gamma-tocopherol, is more effective than alpha-tocopherol at inhibiting the pro-inflammatory COX-2 enzyme thus it has greater anti-inflammatory and cardioprotective benefits. Also, gamma-tocopherol is a stronger inhibitor of peroxynitrite-induce oxidation, a reaction that may impact the development of cardiovascular disease, neurodegenerative disease and cancer.
Second, Vitamin C was also under dosed. In the study, participants were only dosed at 500 mg/day. This amount is equivalent to half of an “Emer’genC” packet or a typical 1 gram capsule. In other words, this is a stunningly tiny amount of vitamin C hardly worth studying. Most evidence suggests therapeutic levels of vitamin C should be in the range of 3 grams per day, in divided doses, and in the mixed acerbate form.
Clearly we need more and better studies to evaluate the use of certain nutrients for the prevention and treatment of disease. However, if a study is going to be taken seriously, it should take a more rigorous methodological approach. This study, in my opinion, was misleading and a misuse of resources.
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
Here are some facts about the study. This article originated in the Physicians’ Health Study (PHSII) that began in 1997. The PHSII sought to answer questions relating to supplemental vitamins and their use in the prevention of cardiovascular disease, cancer, memory loss and age-related vision loss. It was funded by a grant from the BASF Corporation and the National Institutes of Health (NIH). Wyeth Pharmaceuticals and DSM Nutritional Products, Inc provided the nutrients.
A closer look reveals two primary errors in the study. First, the dose and form of Vitamin E used in this study was flawed. Vitamin E was dosed at 400 IU every other day. This dose is below the dose that is in most over the counter Vitamin E supplements. Physicians that recognize the benefits of Vitamin E recommend a higher and more therapeutic dose. The form of vitamin E used in this study was a synthetic d,l-alpha tocopherol. This form of vitamin E does have some useful properties and is the usual form of vitamin E in food and in supplements. However, the gamma form of Vitamin E, known as gamma-tocopherol, is more effective than alpha-tocopherol at inhibiting the pro-inflammatory COX-2 enzyme thus it has greater anti-inflammatory and cardioprotective benefits. Also, gamma-tocopherol is a stronger inhibitor of peroxynitrite-induce oxidation, a reaction that may impact the development of cardiovascular disease, neurodegenerative disease and cancer.
Second, Vitamin C was also under dosed. In the study, participants were only dosed at 500 mg/day. This amount is equivalent to half of an “Emer’genC” packet or a typical 1 gram capsule. In other words, this is a stunningly tiny amount of vitamin C hardly worth studying. Most evidence suggests therapeutic levels of vitamin C should be in the range of 3 grams per day, in divided doses, and in the mixed acerbate form.
Clearly we need more and better studies to evaluate the use of certain nutrients for the prevention and treatment of disease. However, if a study is going to be taken seriously, it should take a more rigorous methodological approach. This study, in my opinion, was misleading and a misuse of resources.
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
Friday, November 7, 2008
Can An Imbalance in Gut Flora Contribute to Weight Gain?
A heatlthy gut flora is a balance between ‘good’, beneficial bacteria and ‘bad’ bacteria. Imbalances in gut flora are believed to be contributing factors to many chronic diseases such as irritable bowel syndrome, inflammatory bowel disease, autoimmune disease as well as gas and bloating. Now it appears that gut microflora may contribute to weight gain as well.
A study published in the current edition of The American Journal of Clinical Nutrition found significant differences between the gut floras of normal weight woman compared to overweight woman. Overweight woman had higher numbers of the ‘bad’ bacteria, Bacteroides and Staphlococcus, when compared to normal weight woman. In contrast, normal weight woman were shown to have higher amounts of the ‘good’ bacteria, Bifidobacterium. Interestingly, larger weight gain during pregnancy was associated with higher amounts of Bacteroides and Staphlococcus while woman with normal weight gain during pregnancy had higher numbers of the ‘good’ Bifidobacterium bacteria.
The authors offer 3 hypotheses that could explain why gut dysbiosis appears to contribute to weight gain:
1. Pathogenic (‘bad’) gut flora may cause increased glucose absorption and enhanced fat storage contributing to increased weight gain.
2. Pathogenic gut flora leads to a catabolic state (calorie storage)
3. Pathogenic gut flora contributes to low-grade, systemic inflammation which is associated with obesity and obesity related conditions such as heart disease, diabetes and depression.
Any new clues we have to understand why some women seem to gain weight easily or have difficulty loosing weight catches my attention. However, this study did not address the obvious question of whether gut dysbiosis leads to weight gain or if being overweight leads to gut dysbiosis. Clearly more research is warranted. Nonetheless, this is a promising study and may support the recommendation of eating more probiotic-rich, fermented foods and/or supplementing with a probiotic - both during a weight loss regime and during pregnancy. Because a pregnant mother’s diet and probiotic intake contributes to their developing infants intestinal flora, it may be that supplementing with probiotics during pregnancy will contribute both to the later health of the infant and possibly even protect against childhood obesity.
Am J Clin Nutr. 2008 Oct;88(4):894-9.
PMID: 18842773 [PubMed - indexed for MEDLINE]
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
A study published in the current edition of The American Journal of Clinical Nutrition found significant differences between the gut floras of normal weight woman compared to overweight woman. Overweight woman had higher numbers of the ‘bad’ bacteria, Bacteroides and Staphlococcus, when compared to normal weight woman. In contrast, normal weight woman were shown to have higher amounts of the ‘good’ bacteria, Bifidobacterium. Interestingly, larger weight gain during pregnancy was associated with higher amounts of Bacteroides and Staphlococcus while woman with normal weight gain during pregnancy had higher numbers of the ‘good’ Bifidobacterium bacteria.
The authors offer 3 hypotheses that could explain why gut dysbiosis appears to contribute to weight gain:
1. Pathogenic (‘bad’) gut flora may cause increased glucose absorption and enhanced fat storage contributing to increased weight gain.
2. Pathogenic gut flora leads to a catabolic state (calorie storage)
3. Pathogenic gut flora contributes to low-grade, systemic inflammation which is associated with obesity and obesity related conditions such as heart disease, diabetes and depression.
Any new clues we have to understand why some women seem to gain weight easily or have difficulty loosing weight catches my attention. However, this study did not address the obvious question of whether gut dysbiosis leads to weight gain or if being overweight leads to gut dysbiosis. Clearly more research is warranted. Nonetheless, this is a promising study and may support the recommendation of eating more probiotic-rich, fermented foods and/or supplementing with a probiotic - both during a weight loss regime and during pregnancy. Because a pregnant mother’s diet and probiotic intake contributes to their developing infants intestinal flora, it may be that supplementing with probiotics during pregnancy will contribute both to the later health of the infant and possibly even protect against childhood obesity.
Am J Clin Nutr. 2008 Oct;88(4):894-9.
PMID: 18842773 [PubMed - indexed for MEDLINE]
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
Sunday, October 19, 2008
Saffron Improves PMS
Most people think of saffron as a spice that adds vibrant color and rich flavoring to cooking. But a recent study has shown that in addition to its culinary benefits, saffron has been effective in improving symptoms of mild to moderate depression and PMS. The March 2008 issue of BLOG: An International Journal of Obstetrics and Gynecology reports that in a double blind, randomized, placebo-controlled trial, women with at least a 6-month history of PMS were given capsules of saffron (15 mg 2x/day) or placebo (a sugar pill 2x/day) for four consecutive menstrual cycles. Significant improvements in PMS were seen in the saffron group by the third month. This is an exciting finding and definitely warrants further investigation. In the mean time, add saffron to the list of herbs that appear to improve symptoms of PMS.
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
Sunday, October 12, 2008
Maca Reduces Symptoms of Menopause
A new study published in the current issue of Menopause: The Journal of The North American Menopause Society reports that supplementing with Maca (Lepidium meyenii) at a dose of 3.5 grams/day reduces symptoms of anxiety and depression associated with menopause while also increasing libido. These benefits were experienced without causing hormone levels to change. So, for women looking for non-hormonal therapies to decrease the symptoms of menopause, Maca deserves our attention.
This was a randomized, double-blind, placebo-controlled study that examined the effect of Maca on 14 postmenopausal women. Maca is an herb grown in the Andean region of Peru where it has been used as an aphrodisiac and fertility enhancer. Research supporting complementary and alternative (CAM) therapies for relief of menopausal symptoms is slim. This current study scientifically validates what many women have known for years.
Researchers are still trying to understand how Maca does what it does. What we know about Maca is that it supports the adrenal glands (our stress gland which is important in hormonal balance), contains flavanoids that can act as monoamine oxidase inhibitors (like many antidepressants) and contains phytoestrogens (also found in soy and flaxseeds). If you are wondering if Maca reduced hot flashes in this study, it did not. This last finding supports Maca’s role in improving psychological health directly, rather than indirectly through decreasing hot flashes.
Yes, this was a small study (only 14 women were studied); therefore more studies are warranted. I have read other studies that showed that estrogen may increase with Maca, thus making Maca an herbal therapy that, contrary to this current study, does affect hormone levels. Again, we need more research to understand fully the effects and mechanism of action of Maca. There are many different brands of Maca available in health food stores. Because complementary therapies are not regulated, there is a difference in quality. If you are a patient of Akasha, please ask for a product recommendation. If you are not a patient of Akasha, ask a qualified practitioner familiar with herbal medicine for a quality Maca product.
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
This was a randomized, double-blind, placebo-controlled study that examined the effect of Maca on 14 postmenopausal women. Maca is an herb grown in the Andean region of Peru where it has been used as an aphrodisiac and fertility enhancer. Research supporting complementary and alternative (CAM) therapies for relief of menopausal symptoms is slim. This current study scientifically validates what many women have known for years.
Researchers are still trying to understand how Maca does what it does. What we know about Maca is that it supports the adrenal glands (our stress gland which is important in hormonal balance), contains flavanoids that can act as monoamine oxidase inhibitors (like many antidepressants) and contains phytoestrogens (also found in soy and flaxseeds). If you are wondering if Maca reduced hot flashes in this study, it did not. This last finding supports Maca’s role in improving psychological health directly, rather than indirectly through decreasing hot flashes.
Yes, this was a small study (only 14 women were studied); therefore more studies are warranted. I have read other studies that showed that estrogen may increase with Maca, thus making Maca an herbal therapy that, contrary to this current study, does affect hormone levels. Again, we need more research to understand fully the effects and mechanism of action of Maca. There are many different brands of Maca available in health food stores. Because complementary therapies are not regulated, there is a difference in quality. If you are a patient of Akasha, please ask for a product recommendation. If you are not a patient of Akasha, ask a qualified practitioner familiar with herbal medicine for a quality Maca product.
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
Monday, October 6, 2008
Welcome!
Chic Wellness is committed to providing modern women of all ages with information for enhancing health, enriching lifestyles, and integrating bodies and environment in today’s fast-paced world. I am a naturopathic physician and co-director of the women’s clinic at the Akasha Center for Integrative Medicine in Santa Monica, California. Patients, friends, friends-of-friends, and family ask my opinion daily about different natural therapies, root causes of woman’s health problems, and the latest trends in dieting, detoxing and cosmetics. As a doctor trained in natural therapies, I have the medical background to cut through the hype and realistically evaluate trendy treatments and programs. But I am also a wife, daughter, and sister so I understand the challenges faced by women who want it all – family, career, and optimal well-being. It is my vision to be a trusted source of information that empowers women with the necessary knowledge to realize these important goals.
Our conventional healthcare system is disease-based and too often in the pocket of Big Pharm. Conventional practitioners have little time or incentive to promote preventive health and wellness. Women cannot wait for policy to catch up to their, and their families, healthcare needs. They need to take charge now of their health needs in order to make a difference in their lives. Chic Wellness is my way of reaching out to more women in more places. I feel strongly that women need to take control of their bodies and their wellbeing. Chic Wellness is part of a larger movement devoted to improving the health of the nation one woman at a time.
Our conventional healthcare system is disease-based and too often in the pocket of Big Pharm. Conventional practitioners have little time or incentive to promote preventive health and wellness. Women cannot wait for policy to catch up to their, and their families, healthcare needs. They need to take charge now of their health needs in order to make a difference in their lives. Chic Wellness is my way of reaching out to more women in more places. I feel strongly that women need to take control of their bodies and their wellbeing. Chic Wellness is part of a larger movement devoted to improving the health of the nation one woman at a time.
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