This post is going to be a little different from what I typically share with you, but lets just go with it. Generally speaking, I try to stay up-to-date with the latest health and wellness news and usually when I come across something interesting, I mention it on Facebook and Twitter. But lucky you, now you can also read about it right here. So to kick it off, I first need to thank my dad.

 

My dad is a physician (OB/GYN), and like most physicians, he did not receive a whole lot of education in the nutrition department when he was in medical school or during residency. However, over the years, especially since my diagnosis in 2006, he has taken his own initiative to learn more about the relationship between diet and health. After making significant changes to his own diet, many of his chronic health issues are gone (imagine that!) and for an added perk – he lost about 30 pounds and looks fantastic. How’s that for a medical doctor nowadays? He’s always made me proud, but changing how he eats in his late 50’s (and maintaining it) is definitely at the top of my list of reasons. Way to go, dad.

 

I shouldn’t have been surprised when he handed me an article from the April 6, 2011, issue of JAMA (The Journal of the American Medical Association). In case you are not familiar with this publication, JAMA is a peer-reviewed medical journal. JAMA only accepts about 9 percent of the manuscripts it receives annually, so you can forget about reading anything light and fluffy in this publication. This is serious stuff, people! I was thrilled to see that this article made the cut in the oh-so-prestigious JAMA, and even better, that it was my dad who tore it out of his issue and saved it for me until I was back in town for a visit.

 

So now that you’ve gotten enough background information, I think it’s time for me to get to the point.

 

The article argues that there have been three major revolutions in food technology as humans have strived to improve food availability, digestibility, safety, transportability and storage life.

 

The first notable technology was the development of stone tools for hunting and food preparation in the Paleolithic era. The combination of stone tools and fire for cooking greatly improved diet quality and diversity, contributed to the development of a larger brain and assisted in the evolution of modern day Homo sapiens (aka human beings as they exist today).

 

The second huge development occurred as a result of the domestication of staple grains, also known as the Agricultural Revolution. This lead to a few monumental changes in society: (1) a huge increase in the availability of calories (2) an explosion in the human population (3) the creation of civilization. Of course, there were some unpleasant “side effects” to deal with such as rampant protein and micronutrient deficiency diseases. This occurred because grains have a lower ratio of nutrients to calories than animal or plant foods.

 

Next up – the Industrial Revolution of the 19^th century. This technological advance permitted mass production of refined flour and concentrated sugar. The Industrial Revolution established the backbone for a commodity-based diet, characterized by food extrusion technology and biotechnology. As a result, fast food and ultraprocessed products are widespread today.

 

So what are ultraprocessed products? Well, they look like natural foods, but only on the outside. Lets take strawberry-splash fruit gushers as an example. This ultraprocessed product only contains a teeny tiny bit of strawberries; the rest comes from highly processed ingredients that never existed in the food supply and comes from extreme chemical and mechanical manipulation of three species – corn, wheat and soy.

 

From JAMA’s page to your eyes: “A diet based on ultraprocessed products may promote obesity and chronic disease through a variety of mechanisms, including high energy density; large portion size; low content of fiber, micronutrients, and phytochemicals; poor quality of dietary fat; high glycemic load; and high-intensity flavoring.” What this means is that foods that are heavily processed (do not exist naturally in nature) make us sick and fat because they are high in fat and sugar and low in nutrients, fiber and phytochemicals. Side note: phytochemicals come from plants and help protect our bodies against diabetes, heart disease and cancer.

 

Also important to note is that during the process of creating these food-like-substances, water is extracted to increase shelf life and decrease transportation costs. However, this actually increases the number of calories in each bite of food. So a big “thank you” to the food companies for having their consumers’ best interests in mind when creating these products and for not focusing on their own bottom line. Not!

 

Humans regulate solid food intake by volume, not calories, so when we eat tiny bits of food crammed with calories, it’s not surprising that we are still hungry when the package is empty!

 

Ultraprocessed food has poor dietary fat and typically emphasizes trans fat and saturated fat, which increase our risk for heart disease. We need fat. That’s a fact. But not if it comes from these artificial food-like products. The fat that is good for us, polyunsaturated fat, is often removed or destroyed in the manufacturing process.

 

Generally speaking, the more we process our food, the greater the glycemic index. The glycemic index of a food measures how fast the food increases our blood glucose. So here’s another reason why so many of us are overweight, suffering from diabetes and our energy levels are all out of whack.

 

Don’t forget that ultraprocessed products typically emphasize sugar, salt and fat. This intense flavoring not only messes with our weight and health, but also overrides our endogenous satiety mechanisms, so our body doesn’t know when we should be hungry or feel full. So we eat more. And more. And more.

 

JAMA argues (and I have to agree) that ultraprocessed products cause excessive weight gain and chronic disease. A diet that focuses on minimally processed foods prevents heart disease and other chronic diseases.

 

So what do we do now? We have all this great technology at our fingertips, but it’s also making us fat and sick. JAMA argues that we need to become more responsible with this technology that should be guided by public health instead of short-term economic considerations.

 

Here are some suggestions to promote a more appropriate use of food technology.

 

Government

* Restructure agricultural subsidies to promote high-quality foods (vegetables, fruits, legumes)

* Regulate food advertising / marketing

* Adequately fund school lunch and related nutrition programs

 

Public

* Buy fewer ultraprocessed products

* Prepare meals from basic ingredients in the home

* Give preference to restaurants that prepare meals from scratch

 

Schools

* Prepare lunch and snack foods from whole ingredients

* Institute a new “home economics” curriculum to promote cooking

 

Restaurants

* Provide intermediate options between gourmet food and fast food – convenient, inexpensive meals prepared from whole foods

 

Industry

* Use higher nutritional value ingredients versus commodities

* Market minimally processed / traditionally processed products

* Use preservation methods that protect polyunsaturated fats

 

We can’t go back in time and change history. Our society has become extremely dependent on technology in every aspect of our lives. I was raised with the belief that just because you can do something doesn’t necessarily mean you should. I agree with JAMA; it’s time to move toward a more appropriate use of technology. We are all responsible for our own actions; no one party is responsible for the current state of our health, or lack there of.

 

If my dad can take control of his health in his  late 50’s and JAMA can make claims against ultraprocessed products then I think we are slowly starting to head in the right direction.

As you can tell, it has been longer than usual since my last entry. My classes for school all had exams and papers due within the same week, and anyone who has ever been a student before (and who hasn’t?), knows that this can feel a little overwhelming.

Where to start first? Which assignment or exam has the highest priority? The questions can go on and on.

For those of you that spend your days in an office, I’m sure you can relate too. Ever have multiple deadlines that overlap? Who hasn’t? You find yourself getting to the office earlier in the morning and staying later at night, may be even bringing work home with you in the evenings or weekends. It consumes your life.

So when I haven’t been coaching clients, I’ve been splitting my time between the library and my desk at home. I haven’t tried any new recipes or been spending much time in the kitchen at all.

So what did I have to share with my readers? “Not much” was my initial reaction.

Well, boy was I wrong! Everyone goes through periods of “crunch time”. Our stress levels are up and we have less personal time than we’d like. This is a fact of life. Period.

The important thing is how we deal with it.

1. Don’t take a break from the gym! Some days I have shorter workouts than usual, but at least I get my body moving and sweating. If I can’t make a yoga class, I make sure to spend time on my yoga mat at home. Exercise should be as routine as brushing your teeth. I know I am more productive if I’ve taken some time to move around. Plus, it’s a great way to reduce stress.

2. Stock up on yummy whole foods so you aren’t tempted to order-in or eat processed foods. A few days ago, I cooked a large batch of brown rice, steamed a lot of different vegetables, stocked up on a variety of beans, hummus and avocados. When you take time to cook in advance and all you have to do is scoop it onto a plate, it’s pretty hard to be tempted by the not-so-good-for-you stuff. You won’t be eating refined flours and sugars, which cause energy levels and mood to peak and crash.

3. Make sure to get enough sleep. People who are tired do not cope well in stressful situations. If you make time to sleep, you will feel better and be more resilient and adaptable in dealing with what is waiting for you the next day.

 

4. Be realistic about your expectations. Set realistic goals for the workday, week, month, etc. You’ll feel more accomplished and motivated at the end of the day if you can cross off everything on your “to-do” list.

 

So what do you do to stay healthy and on track during “crunch time”? What do you think you could be doing differently?

Vitamin D is getting a lot of press lately – it’s like the rumors surrounding Ellen replacing Paula Abdul on American Idol before it was confirmed – everybody’s talking about it, but very few know what’s really going on (I know that was like so 3 months ago, but I’m not current with the celebrity gossip so lets just go with it.).

Over half of the population is deficient in vitamin D and research indicates that this contributes to a variety of health issues like cancer, high blood pressure, heart disease, depression, autoimmune diseases and diabetes.

According to Mark Hyman, MD, “Vitamin D has a huge impact on the health and function of your cells. It reduces cellular growth (which promotes cancer) and improves cell differentiation (which puts cells into an anti-cancer state). That makes vitamin D one of the most potent cancer inhibitors — and explains why vitamin D deficiency has been linked to colon, prostate, breast and ovarian cancer.”

Research indicates that vitamin D can regulate and control our genes which explains why it can do everything from preventing cancer to reducing inflammation. It is like an on-off switch for various cellular responses. If you aren’t getting enough vitamin D your health may suffer as a result.

So what can you do to make sure you’re getting enough Vitamin D?

1. Get tested! The 25-hydroxy vitamin D blood test can measure your vitamin D level. The optimal range when measured in nanograms per milliliter is 40 to 65 ng/ml.

2. Eat foods that contain vitamin D. These include fish oil, fatty fish (salmon, tuna, trout and mackerel) and eggs.

3. For more information about vitamin D and vitamin D supplements click here.

For more information about vitamin D click here.

Resources:

Joel Fuhrman, MD

Mark Hyman, MD

“When I look in the mirror I see…”

 

Go on. Finish the sentence. I’ll wait.

 

If your answer had anything to do with puffy eyes, tired eyes, wrinkles, pimples, or blotches – you are definitely not alone. The good news is that it doesn’t have to be that way. What you are missing is “glow”.

Food is the root to our glowing skin. The foods we eat nourish the cells in our body, which affect the quality of the blood that feeds our delicate skin cells. If we feed our body cells foods that are processed, fatty, or contain animal products, then that is what will create our skin’s surface. However, if our skin cells grow from vegetables and other energizing, purifying and reviving foods, than our skin will illuminate.

Our skin is the product of what is going on inside our bodies. When our organs function properly and efficiently, our skin will be as calm and relaxed as our insides.

Foods that Deprive Us of Our Glow

Red Meat & Poultry – These foods are high in saturated fats and cholesterol. Our bodies require a lot of energy to digest red meat, which takes away energy and resources from other bodily functions. Red meat contributes to dry skin and hair.

Poultry has a layer of fat under the skin, which gives its consumers a layer of fat under their skin. This contributes to dry skin and blemishes. “Chicken skin” is a common term for aging flesh on humans for a reason.

Dairy – We are the only species that consumes milk after infancy.  The majority of humans naturally stop producing lactase, the enzyme needed to properly metabolize lactose (the sugar in milk), usually between the ages of two and five years old. Most mammals were not meant to consume milk after infancy. These foods also require a lot of energy to assimilate, which limits the amount of energy available for other body functions.

Eggs – Eggs are also difficult for our bodies to digest, which again depletes energy and resources from other body systems. They are high in cholesterol and fat and create stiff muscles and joints.

Sugar & Flour – These foods do not provide us with any nutrients. Refined sugar lacks vitamins, minerals and fiber, thus requiring extra effort to digest. Our body must deplete its own store of minerals and enzymes to absorb sucrose properly. Therefore, instead of providing our body with nutrition, it creates deficiency. Unlike natural sugar, refined sugar is absorbed quickly into our bloodstream causing excitability, nervous tension and hyperactivity. We quickly “crash” when our blood sugar plummets, causing fatigue, depression, weariness and exhaustion.

All of these fatty foods harden the body. They contribute to clogged pores and inhibit waste release. They decrease moisture in the skin, which contributes to wrinkles and makes skin hard and brittle.

Foods that Enhance Our Glow

Whole Grains – So what exactly is a whole-grain? These are grains that have been produced from unrefined grain, which is grain that still retains its outer bran layers and inner germ and endosperm. Basically, these grains still have all of their nutrients (dietary fiber, minerals and vitamins). These grains will be absorbed more slowly into your blood stream, keeping your blood sugar level stable, which will keep your energy and mood free from spikes and crashes.

Beans – They are high in iron, B vitamins, fiber, and are versatile enough that you may never tire of them.

Fish – When eaten in moderation, fish provides an excellent source of the essential fatty acids, protein, B vitamins and other essential nutrients.

Vegetables – Dark leafy greens like kale and collards are great for purifying the blood, improving liver, gallbladder and kidney function. Nightshade vegetables are better in smaller amounts due to their acidic content. These vegetables include tomatoes, potatoes, peppers and eggplant.

Soups – When served as the first course of a meal, or the entire meal, soup helps to relax the digestive tract, which enhances our digestion, making the nutrients more efficiently and easily absorbed.

Dessert – That’s right, dessert is an important component of a healthy diet. Depriving yourself of foods that you crave is not going to do anyone any good. This is why fad and crash dieting never works in the long run. The key is picking the right dessert to prevent overeating and binging and keeping you feeling satisfied. Fruit is a great way to satisfy your sweet tooth. Avoid desserts made with refined flour and sugar. Substitute your favorite dessert recipe with a whole-grain or nut-based flour and replace refined sugar with a natural sweetener like agave nectar.

Also, sweet vegetables soothe the internal organs of the body and energize the mind. Because many of these vegetables are root vegetables, they are energetically grounding, which helps to balance out the spaciness people often feel after eating other kinds of sweet foods. Adding in sweet vegetables helps to crowd out less healthy foods in the diet.

These “glowing” foods are nutrient dense, so every calorie consumed is actually benefiting your body. By eating a plant-based diet that emphasizes vegetables, whole-grains and legumes, you give your body the fuel it needs to function without extra effort to remove all of the impurities you feed it.

When our insides are happy, it shows on our outsides.

Resources: