ORGANIC – HYPE OR NOT?

As you continue in your journal towards optimal health, I’m sure you’ve heard the term “organic” as it relates to food.  There are so many conflicting opinions on what organic food is, if you should eat it, when you should it etc.  It’s understandable why your head may be spinning into a sea of (organic or not?) mush!

Hopefully the following info can clear up a few questions you may have:

Where did the organic movement start?

A brief history: 1990-national standards set:  Congress passed the Organic Foods Production Act (OFPA) which required the United States Department of Agriculture (USDA) to develop national standards for organically produced agricultural products.  The National Organic Program (NOP) was created as a result and developed national organic standards for food. (The NOP is part of the USDA). 

What is organic?

The USDA labels crops, livestock, and multi-ingredient foods organic if they meet the following requirements. 

1.       Crops (think fruits, vegetables) will be USDA organic if irradiation, sewage sludge, synthetic fertilizers, prohibited pesticides, and genetically modified organisms were not used.

2.       Livestock (think chicken, cow, pig) will be USDA organic if producers met animal health and welfare standards, did not use antibiotics or growth hormones, used 100% organic feed, and provided animals with access to the outdoors.

3.       Multi-ingredient foods (think bread, frozen pizza, etc.) will be USDA organic if the product has 95% or more certified organic content.

 The official label looks like:

If you see either of these labels (it comes in several sizes and is on different places on the product) then you can be sure that it has been reviewed and verified organic by the government.

If it’s not organic then it’s………..?

‘Conventional.’  Conventional farming uses pesticides, insecticides and/or herbicides on crops to get rids of pests and weeds.  Conventional farming also feeds animals growth hormones and antibiotics.  The animals are often squeezed into small, dark, spaces. (animal cruelty is the topic for next blog)

Is eating organic better for your health?

This is debatable.  Organic food may be safer as some experts believe those chemicals listed above may increase your risk for cancer, problems with reproductive health, problems with your nervous system. Some experts also believe organic food may have more nutrients than conventional food. 

HOWEVER, organic food could harbor disease-causing organisms such as E. coli and Salmonella. Just last week a farm in the Midwest had to recall its organic spinach because it contained Salmonella.  (damned if you do, damned if you don’t…)  Check this link out to learn about how food gets contaminated: http://www.cdc.gov/foodsafety/facts.html#

SECONDLY, the USDA specifically states that “Neither the OFPA nor the NOP regulations address food safety or nutrition.”  Well, there you have it.  The absence of those pesticides, herbicides etc.  doesn’t mean that the food is safe or nutritious!

LASTLY, pizza is pizza and cheese is cheese. Don’t lie to yourself. It’s not healthy, organic or not.

Here's a post about what foods are better to buy organic. http://www.huffingtonpost.com/joanna-dolgoff-md/foods-to-buy-organic_b_863914.html#s280979&title=Meat

So….should you go?

Here are my thoughts: if it’s in your budget, I would try to eat organic fruits and vegetables as often as possible.  I would also recommend eating organic livestock.

When it comes to the multi-ingredient foods, make healthy choices first and then decide on organic or not.  For example, oatmeal has been proven to be a healthy food choice.  I usually buy organic oatmeal (slightly more expensive, but I try not to cut corners when it comes to my health).  But if you’re going to buy frozen pizza, don’t waste your money. It’s not healthy anyway!

Resources to check out

USDA Organic

National Organic Program

Conventional Farming vs. Organic Farming

Pros and Cons of Eating Organic

Photo credit

http://www.thedailygreen.com/healthy-eating/Food-Label-Decoder-451003 

http://www.southernsare.org/Educational-Resources/Books/How-to-Direct-Market-Your-Beef/Text-Version/Starting-Out/Organic-vs.-Natural

Keep Smiling!

Diabetes and Your Teeth

I go through my list of “care and maintenance” when patients see me for their diabetes care.

“Have you had your eye exam this year?”             

                                                                “Oh yes.”

                               “Are you seeing your foot doctor?”                                           

                                                           “Absolutely.”

                                      “When was the last time that you went to the dentist?”

                                                                          

                                                                 *pause*               

                                                           “The dentist?”

Yes, when was the last time that you went to the dentist?

People don’t always realize the damage that high blood sugars can do to teeth. I have even met people who were diagnosed with diabetes because their dentists suggested that they get checked.

People with diabetes have more teeth and gum disease (gingivitis and periodontal disease), and dental infections can increase blood sugars.

Brushing twice a day and flossing are obviously important. The goal is 6-7 minutes a day.

Checking in with regular dental exams is important too and can be easily overlooked.

People don’t like to go to the dentist (scary!), and many people don’t have dental insurance.

But caring for those teeth now can save you time, money and pain later.


Here's a video about dental anxiety from the ADA
 
Blog submission: Renee Amori, MD Endocrinologist, Drexel University College of Medicine

APRIL IS DISTRACTION AWARENESS MONTH!

Imagine that you are blindfolded and driving 55 miles per hour.

 

It will take about 4.6 seconds for you to travel the length of a football field.

 

4.6 seconds is the average amount of time it takes for people to look down and check their phone for a message.

Distracted driving is not just a problem with youth - it is a problem for everyone. From those who are pedestrians, not watching as they cross the street (because they are texting or have their hearing impeded by ear buds) - to drivers who just 'look down for a moment' and end up in a motor vehicle accident, distracted driver is an avoidable cause of morbidity and mortality.

If it took no attention to drive, then perhaps brushing your hair, changing the radio channel, talking on the phone and picking up a phone to text, might not be a big deal. But considering the several ton missile most cars are and the amount of erratic driving that occurs, safety means unplugging and expecting crazy driving, so that you don't end up in an accident or worse.

The national site distraction.gov has a number of powerful stats and even more powerful videos from across the country that brings home the message about distracted driving. One that I found very interesting was a young woman from NJ whose friend was killed by a distracted driver and who admitted that she needed a reminder to not be distracted (so she put a picture of her dead friend on her dashboard)

 How can you prevent distracted driving? 

1. Answer and send texts before you start driving (while sitting stationary in the car). Then start your trip.

2. Stow your phone in an inaccessible place (purse, glove compartment.)


3. Turn your ringer off until you have arrived.


4. Consider if you are tired or having difficulty concentrating and pay extra attention while driving. (phone off, tunes off)


5. Since hands free talking on the phone is no less distracting than holding a phone - consider the unthinkable - DON'T ANSWER!

6. Anticipate that other drivers will be distracted. Is that driver weaving over a line while driving? Might be alcohol but more likely is texting!


7. Anticipate pedestrians texting and being unaware to sound (with ear buds) as they cross the street.

8. Anticipate bicyclists are equally distracted.

9. Help friends and family eliminate distractions. For example, have messages that signal friends and family that you have to concentrate on driving ('have to go now, traffic is tough.")

Here's one story - Ashley age 16:

Do you know the different types of sugars in the market?

I love sugar, but a diet of full of sugary snacks, desserts and drinks is definitely not good for your health or waistline. Fortunately, there are a variety of sugar substitutes on the market for one to choose from. Knowing about the different types of sugar substitutes can help you to choose the best product for your lifestyle.

Saccharine — the main ingredient in the popular pink-packets of "Sweet N Low," saccharine is one of the more well-known sugar substitutes. Saccharine was popular years ago but fell out of favor when it was concluded laboratory rats developed cancer after using this artificial sweetener. While rats may have experienced unfortunate

side effects, this has not been proven to be the case with humans. It's not recommended for pregnant or lactating women. Saccharine can be used to sweeten drinks of all temperatures and can be used in place of sugar in recipes.

Stevia - Stevia sweetener is produced from the species of herb called Stevia rebaudiana Bertoni, which is also known as “sweet leaf” or “sugar leaf.” Stevia is much sweeter than sugar. Stevia sweetener is made by extracting the leaf’s sweetening agents: glycosides, steviosides, and rebaudiosides. Further, the body does not metabolize the glycosides in Stevia sweetener, which results in a caloric intake of zero.

Aspartame — you might recognize aspartame as the product contained in the blue packet with "Nutra Sweet" printed on the front. While aspartame might be popular in diet soft drinks, coffee and tea, it's not recommended for baking as it can lose its flavor after being exposed to heat for certain period of time.
Acesulfame-K — also known as "Ace-K," this sugar substitute is actually two hundred times sweeter than sugar! This sweetener should be used in moderation. Ace-K is fine for baking, just use it sparingly.

Cyclamate — this is the sugar substitute used by Weight Watchers. It's great for cooking and baking. It's sweeter than sugar, about ten times sweeter, so keep this in mind when opening a package of "Sugar Twin."

Sucralose — Sucralose is what is contained in a yellow packet of "Splenda." Splenda is gaining popularity not only because it's made of sugar, thereby tasting just like sugar, but because it measures the same as sugar, which makes it more convenient for baking than other sugar substitutes. Sucralose is six hundred times sweeter than sugar, however, so if one is not using the Splenda brand, one will have to do some math to figure out how much to add to your baking.

Most of the above sugar substitutes have been approved by the

FDA as safe for use by diabetics. Those who are diabetic, pregnant or nursing would probably find it in their best interests to check with their physicians before using any of these products regularly.

Do you know the difference between fruit drink vs. fruit juice?

Today, there are so many drinks on the market that are labeled as juice that contain hardly any. The label is what always catches our eye first. You see the beautiful pictures of fruits and the actual word juice; you are obviously going to think that you are buying a nice and healthy drink with a high percentage of real fruit juice. Sadly this very often isn't the case. The drinks packaging is so misleading that the pure juice you think you are drinking is anything but.

Fruit Juice Drink and Fruit Juice Cocktails are fruit juice beverages that contain less than 100% juice. The percentage of juice appears on the Nutrition Facts grid on the product label. These beverages are a blend of and may contain some or all of the following:
· Real fruit juice
· Sweeteners (such as sugar and corn syrup, for flavor)
· Citric acid (to balance sweetness)
· Other ingredients (such as flavor, color and vitamins to enhance the overall quality of the product)

100% Fruit Juice means juice that is directly squeezed from a fruit or vegetable. It can be made from juice concentrate reconstituted with water. It may be a single fruit juice (such as grape or orange) or blend of fruit juices (such as white grape peach). A 100% juice product also may contain added vitamins or minerals, such as Vitamin C, that do not dilute the juice

The best thing that you can do is check the label for the exact wording and juice percentages.

For more information, visit go to

http://www.pdhu.on.ca/pdf/fruit.pdf

Fiber Frenzy!

• Fiber is the part in plant foods that humans can’t digest. Even though fiber isn’t absorbed, it does all sorts of great stuff for our bodies.




• Fiber slows down the absorption of other nutrients eaten at the same meal, including carbohydrates.




• This slowing down may help prevent peaks and valleys in your blood sugar levels, reducing your risk for type 2 diabetes.




• Certain types of fiber found in oats, beans, and some fruits can also help lower blood cholesterol.




• As an added plus, fiber helps people feel full.




• In general, the more refined, or “whiter,” the grain-based food, the lower the fiber.Adults need at least 20 to 30 grams of fiber per day for good health. But most Americans get only about 15 grams a day.

Some tips for increasing fiber intake:

· Eat whole fruits instead of drinking fruit juices.
· Brown rice and whole grain products instead of white rice, bread, and pasta.
· Choose whole grain cereals for breakfast instead of sugary white ones.
· Snack on raw vegetables instead of chips, crackers, or chocolate bars.
· Substitute legumes for meat two to three times per week in chili and soups.

Communicating effectively with your doctor

One of the most prevalent communications gaps is between doctors and patients. Many people feel inferior and are intimidated by what they believe to be the doctor's superior expertise. Often the encounter with the physician is rushed and many people feel like they don’t have enough time to ask all their questions.

These tips will have you communicating more effectively with prescribers during office visits:

1. Prepare for Your Appointment: Doctor's offices these days are a flurry of activity. So unless you're having an initial evaluation, your visit is likely to be as brief as 20 to 30 minutes. Here's how to come prepared:
-Arrive early.
-Bring a list of your symptoms.
-Bring a list of all medications you now take. Be sure to include all over-the-counter medications -- including vitamins, herbals and other supplements. These are medications, too.
-Purchase a spiral notebook and title it simply "My Mental and Physical Health." ---Use it to jot down specific questions you have for the doctor, and to take notes as your questions are answered.

2. Keep It Simple: During your visit, ask your physician or other

caregiver, "What do you think is wrong with me?"

3. Ask About Testing: Your physician may advise that certain psychological tests are warranted to better clarify your problem.

4. Explore Your Treatment Options

5. Prescription Medication: At a minimum, you need to know the following:
-What kind of medication is being prescribed for me?
-For what length of time will I be taking it?
-What can I realistically expect from this medication?
-What are the medication's typical side effects? Can I combat these side effects, and if so, how? Do these side effects diminish over time?

7. Don't Hold Your Tongue:Remember though, you are the customer! And without "customers," physicians have no practices. So don't leave the office until you have answers to all your questions. And be sure they're answers you actually understand.

8. Don't Withhold Information: Doctors aren't mind-readers. If you're not sharing information because you believe it is too sensitive or irrelevant to your visit, please reconsider. What you're withholding just might be a key piece of the puzzle to finding out what's wrong and how to treat you.

9. Bring a Buddy: Companions can help you relax, remind you of questions you need to ask, and help you interpret what the doctor said. If your visit concerns a particularly sensitive matter, your companion can always step outside while you talk with your doctor.

10. Always Follow Up: Following up with them is your responsibility. Don't wait for your physician to call you! Ask your physician when you should have a follow-up visit. Before that date arrives, call the physician's office to make an appointment.

Happy thoughts for a stress-free life

Life is full of hassles, deadlines, frustrations, and demands. The bills aren’t going to stop coming anytime soon, there will never be enough hours in the day for all your errands, and your career or family responsibilities will always be demanding. It may seem that there’s nothing you can do about your stress level. But you have a lot more control than you might think. Managing stress is all about taking charge of your thoughts and emotions.

One way to prevent or reduce your level of stress is to turn away from negative stress-building thoughts and concentrate on positive stress busting ways of thinking. The moment negative thoughts come into mind, replace them with positive thoughts or when negative thoughts enter the mind, turn your thoughts into prayer.

Example:

Stress builder thought: “I’ll never get this project in on time.”
Stress-Buster thought: “If I stay focus and take it one step at a time, I’ll make steady process.” OR “I can do all things through God who strengthens me.”

How you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.

Is beauty really only skin deep?

We are all familiar with the popular sayings “never judge a book by its cover" and “it's what's on the inside that counts," but does anyone really believe this anymore? Every time you turn on the TV you are bombarded with ads for acne creams, make-up, hair care products, diet pills, exercise equipment, teeth whiteners, or other things to help make yourself beautiful. With all these products and gadgets, how can we really say that beauty is skin deep? The sad, superficial truth is that the skin deep philosophy isn't practiced anymore. Today, thousands of women and even some men are dealing with eating disorders like anorexia and bulimia just to impress others. Many teenage girls are struggling with low self-esteem because they feel like that can’t live-up to the media’s ideals of beauty. My question is how we can communicate to our daughters, nieces, sisters, cousins and friends that healthy is beautiful. Trying to live-up to other people’s expectations and standards is in fact very unhealthy. Looks fade, trends come and go, but good personalities and attitudes can last forever.

Eating Disorders: Anorexia & Bulimia

Maintaining a healthy body weight is one of the most effective ways to combat and prevent medical illnesses, including diabetes and high cholesterol. However, when the desire to be "thin" is taken to extremes, and eating disorder can result.

Eating disorders are more common in girls and women. Two of the most common eating disorders are anorexia nervosa and bulimia nervosa. If not treated, eating disorders can have devastating consequences, including damage to organs and bones.

Anorexia nervosa:
Anorexia is involves individuals who see themselves as overweight, despite being very thin. As a result, these individuals often become malnourished as the desire to lose even more weight is accomplished through deprivation of food. Therefore, the symptoms associated with anorexia often parallel those of individuals experiencing starvation. These include emaciation (extreme loss of fat) and lack of menstruation among women and girls. Anorexic individuals battle an unquenchable fear of gaining weight. For this reason, in addition to restricting eating, excessive exercising and laxatives/diuretics are often used to assist with the drastic weight loss.

Bulimia nervosa:
Bulimia is an eating disorder where the individual undergoes episodes of binge eating (consuming large amounts of food), followed by purging (vomiting, overuse of laxatives/diuretics), fasting, and/or intense exercise. During these binges, control over eating behaviors is lost. The length of time between episodes varies, and can even occur multiple times a day. However, bulimia is often more difficult to recognize than anorexia, since individuals still often maintain a normal weight and participate in the overeating/purging cycles in secret.

Getting Help:
Eating disorders are serious conditions and should be addressed by a health care professional as quickly as possible. Various support groups, including Eating Disorders Anonymous, are also available to assist individuals battling an eating disorder.

For more information, visit http://www.nimh.nih.gov/health/topics/eating-disorders/index.shtml

Wednesday Wellness Tip

“Ask the wait person for a "to-go" box and wrap up half your meal as soon as it's brought to the table.”

Being Safe and Healthy - Raising Teen Awareness About Sexual Health

Granted, we'd all like to live in an ideal world, were there is plenty for all and kindness all around. A place where keeping options open and not becoming sexually active is delayed long enough for youth to enjoy being young. That being said, it is incredibly important that we hold on to what we aspire and be realistic about what is. In this hypersexualized world, sexual activity happens. When youth begin exploring their sexuality, adults need to be able to have informed discussions with them and aid youth in still keeping options open (by using contraceptive barriers) and by being able to openly discuss health risks like sexually transmitted diseases. Our own, Dr Jill Foster discusses this in the video below:
Healthy Kids Dr Foster

Dr Foster is the Drector of the Dorothy Mann Center for Pediatric and Adolescent HIV; Chief of Immunology and Associate Chair for Clinical Operations at St.Christopher's Hospital for Children, Drexel University College of Medicine.

Oh No! Heartburn Again!

Does your body ever get back at you for putting those hot peppers or salsa on your plate by giving you heartburn that makes you want to jump out of seat? If so, this heartburn sensation is most likely the result of gastroesophageal reflux (GER).

What Causes Reflux?
As we eat, food travels down our esophagus and enters the stomach. At the bottom of the esophagus is a muscle, referred to as the lower esophageal sphincter. This muscle opens for food to enter the stomach and then closes to allow digestion to take place. However, when the sphincter does not close properly or spontaneously opens, food and stomach acid can move back up into the esophagus, hence the name gastroesophageal reflux. Heartburn and related symptoms thus occur because the esophagus in turn become irritated.

Do I Have GERD?
If the reflux only occurs on occasion, it does not usually meet the criteria for a diagnosis of Gastroesophageal Reflux Disease (GERD). Instead, an individual is usually classified as having GERD when the reflux occurs regularly, usually more than two times a week.

What Foods Worsen Reflux?

While everyone's body is unique, some common foods that aggravate reflux symptoms include citrus fruits, chocolate, garlic, onions, tomato-based foods, spicy foods, and fatty/fried foods.

How to Treat Heartburn
There are many treatment options available for individuals who experience reflux related symptoms. Popular "antacids" include Alka-Seltzer and Rolaids. There is also a class of drugs called "H2 blockers," with name brands like Pepcid AC, and Zantac 75. The most powerful class of drugs are known as "proton pump inhibitors," which include the drugs Prilosec, Aciphex, and Nexium. You should always consult with your physician about which treatment option is best for you.

For more information, visit http://digestive.niddk.nih.gov/ddiseases/pubs/gerd/index.aspx.

Portion Distortion

Growing up, most of us were taught to eat everything on your plate. That was okay 20 years ago; however, today’s plates have enough food for two or even three people on it. Average portion sizes have grown so much over the past 20 years. These growing portion sizes are changing what Americans think of as a "normal" portion at home, too.
We call it portion distortion.

Portions and Servings: What’s the Difference?
· A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small.
· A serving is a measured amount of food or drink, such as one slice of bread or one cup (eight ounces) of milk.

Many foods that come as a single portion actually contain multiple servings. The Nutrition Facts label on packaged foods—on the backs of cans, sides of boxes, etc. — tells you the number of servings in the container. For example, look at the label of a 20-ounce soda (typically consumed as one portion), and you’ll see that it has 2.5 servings in it. A 3-ounce bag of chips—which some would consider a single portion—contains 3 servings.

Check out these examples of how growing portions lead to increased calories:
http://hp2010.nhlbihin.net/oei_ss/PD1/slide1.htm

I Love Spring, But My Allergies Don't!

Things are all blooming, but sinus allergies for many people can make enjoying the season difficult.

Knowing what your allergies are, is available by a blood test you can obtain by your primary clinician.

There are a number of over the counter medicines (anti-histamines for itching, runny symptoms; decongestants for pressure sensations.)

Some other ways to handle allergies includes gently rinsing the nasal cavity to get rid of pollens and relieve congestion.

Your sinuses are located in your head. They include your frontal, maxillary, sphenoid and ethmoid sinuses. They are air pockets that have an intricate connection. Their openings or ostio are small channels leading out of the air pockets to the highway of your upper respiratory system that connects them. When you get exposed to a pollen or a virus, the lining of your respiratory system gets swollen. It can end up closing off the air pockets that then become vacuums and start to hurt. If the sinus is clogged for a long time, it can become infected (and you have headache, nasal discharge and unpleasant breath.) Smoking makes clearing your sinus passages sluggish (so you get clogged up or infected more easily.)

One easy way at home that you can 'unclog' or eliminate some of the Springtime pollens is a technique call nasal lavage. Nasal lavage aka ‘netipot’ uses the same approach as is used with gargling with salt water. If you try this  – use distilled water and kosher salt (make it similar to the ‘bite’ of salt water when you gargle); also can buy premade at drug store (sinus rinse, etc.) The advantage of a store bought kit is that you get a little jar that you can use and reclean easily. But for saving money, a Pyrex container with a spout can work too!

How to use: use room temperature water; mix salt and water in pyrex or prebought container. Lean over sink with one ear parallel to sink. Gently flow salt water into opposite nostril. If you are very ‘clogged up’ – WAIT! You need to wait a bit as the water has to work it’s way through the congestion. You will slowly see some dripping coming out of the other nostril. Continue flowing water in until you get a quick response and flow out the other side. Lean with the other ear down and do the same to the opposite nostril. Make sure you lean forward so that fluid doesn't drip to the back of your throat and irritate you.

A couple of important points:

 NEVER use water out of the tap; use distilled as it is free of contaminants

 AVOID too hot or too cold water. Room temperature is the best.

 NEVER use force or pressure - this is a gentle drainage approach. It will be uncomfortable and potentially harmful if you force liquid with high pressure into your sinuses.

OTHER INTERVENTIONS

Use warm heating pad to neck (20 min on/off several times a day)
Try getting a massage or
Use warm water on your face, neck, shoulders (in the shower) to promotes drainage
TRAVEL TIPS FOR SINUSES

Use 12 hour Afrin like product the day of and night of air travel

If able and doesn’t bother you, take a decongestant (OTC pseudophedrine) the day of travel.

Buy extra water to drink on board; avoid alcohol

Take 3 ounce saline bottle for hydration of nose (or nasal lavage) on board

Take lozenges for ascent and descent to decrease challenge on ear canals

Wednesday Wellness Tip

“Research has found that the less sleep you have each night, the higher your body mass index will be.”

Why Am I So Tired?

Do you find yourself struggling to stay awake during the day? Did you ever fall asleep at your work desk, or just don't have the energy to carry out your daily routine?

There are many factors that may contributing to your tiredness, including lack of proper sleep (7-8 hours per night), a sleep disorder (e.g. narcolepsy, insomnia), an underlying illness, or Chronic Fatigue Syndrome (CFS).

Chronic Fatigue Syndrome (CFS) occurs much more often in women than men, and can be found in individuals of all ages. However, diagnosis of CFS is often difficult, since many other illness often cause similar symptoms. Nevertheless, individuals with CFS often experience extreme exhaustion for at least 6 months, which does not go away even after bed rest. Other signs include short-term memory difficulties and flu-like symptoms (e.g. joint pain, feeling unrefreshed after sleep, headaches, sore throats). According to the NIH, approximately 17 million people worldwide (1-4 million in the U.S.) suffer from CFS. For more information on chronic fatigue syndrome, visit http://orwh.od.nih.gov/CSF%202011/myalgic.html.

Narcolepsy, on the other hand, is classified as a sleep disorder. Individuals with narcolepsy experience feelings of extreme sleepiness, often resulting in them falling asleep multiple times throughout the day. For example, a person may find themselves feeling extreme drowsiness every 3-4 hours, causing them to uncontrollably fall into a sleep state. This can even occur while in the middle of a conversation with another person. Unlike in CFS, a person with narcolepsy often wakes up from one of their "sleep attacks" feeling refreshed. Narcolepsy is often confused with insomnia, which is difficulty getting to sleep or staying asleep. For more information on narcolepsy, visit the NIH PubMed Health Article at: http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001805/.

Protein Power!

• Protein is necessary for the building and repair of body tissues.




• It produces enzymes, hormones, and other substances the body uses.




• It regulates body processes, such as water balancing, transporting nutrients, and making muscles contract.




• Protein is contained in every part of your body: the skin, muscles, hair, blood, body organs, eyes, fingernails and bones.




• Next to water, protein is the most plentiful substance in your body.




• Proteins are made of small units called amino acids (the building blocks of protein).




• There are 8 amino acids that we must get from foods these are called ESSNETIAL amino acids.




• Excess protein will be stored as fat.




• Without exercise, the fat will keep building.




• Excess protein may also result in osteoporosis (bone loss) and kidney stones (a solid piece of material that forms in a kidney).

Eat Protein Properly:
Not all protein is found in meat. Other great sources of protein include:
o Soy: Edamame, soy nuts, tofu, soy milk
o Dairy: Yogurt, milk, cottage cheese,
o Nuts: All different kinds!
o Whole grains: Bread, rice, pasta
· Do not make protein the largest portion of your meal; that honor should go to vegetables.
· Limit your intake of red meat as much as possible.
· Eat fish a couple times a week.
· Try and replace meat with beans or tofu 2-3 times a week.

Visit http://www.savvyvegetarian.com/ to learn some delicious recipes that don’t involve meat!

Wednesday Wellness Tip

“Eat regular meals and snacks during the day to help move food through your digestive system. Take time to eat even if you are having a busy day”

Cramping, Constipation, Bloating, Diarrhea Oh My!

Do the symptoms in the title of this post hit home for you? If so, you may be suffering from Irritable Bowel Syndrome, commonly abbreviated IBS.


What Causes IBS?

The exact cause of IBS is not known. However, in individuals with IBS, the nerves and muscles of the bowel are extremely sensitive. For example, upon eating the muscles often contract to a larger degree than normal, thus causing the cramping and/or diarrhea either during or shortly after meals.



What are the main symptoms?

The most common symptoms of IBS include an abdominal pain/discomfort which either goes away or occurs during a bowel movement, and chronic diarrhea and/or constipation that is constantly present. Individuals also often feel bloated, and experience frequent gas and cramping.


How Can I Treat IBS?

Treatment plans vary from person to person. It is best to consult with your physician to find the treatment method best for you. Symptoms are often relieved through diet modification, lowering stress, and the use of prescription medications.


Need more information?

Visit http://digestive.niddk.nih.gov/ddiseases/pubs/ibs/index.aspx

Wedneday Wellness Tip

“The health benefits from bananas are numerous and varied. Bananas can provide you with a boost of energy, and they are loaded with vitamins, minerals, and fiber.”

The Vitamin you should Definitely have

We’ve all heard it: “Get your vitamins!” For most vitamins, you can get them by eating a well-balanced diet. After watching a news segment with DUCOM’s Dr. Sherif, I was surprised to find that there is a particular vitamin that is very difficult to get enough of just from food. VITAMIN D! While all vitamins are very important, vitamin D is particularly important because it benefits almost EVERY part of the body. Vitamin D not only helps your body absorb calcium, it also helps maintain strong bones, maintain a healthy immune system , and helps to control cell growth.
It’s CRUCIAL!

Since vitamin D helps absorb calcium, it goes hand in hand with the delevopment of osteoporosis. Just getting calcium isn't enough. You need vitamin D to properly absorb calcium and thus prevent this all too prevalent disease.

So….How can we get it?


Vitamin D is produced in our skin when it’s exposed to sun. However, in the winter months, we really aren’t exposed to sun that much or we are constantly using sunscreen, blocking the light from penetrating our skin. Thus, many of us are Vitamin D deficient.

The best alternative to the sun is to take a supplement. You can buy a supplement at most drugstores including CVS and Rite Aid. I’ve been taking the gummy vitamin D supplements. The brand is Vitafusion and a bottle of 150 gummies is around $5. These and other supplements will supply you with enough vitamin D so you don’t have to worry about not getting enough sun exposure!

Wednesday Wellness Tip

“If you smoke and take hormonal birth control, you are increasing the risk of high blood pressure, stroke, heart attack, and blood clots.”

Wednesday Wellness Tip

“Daydreaming. We were told in school to stop doing this, but daydreaming can actually reduce feelings of depression and stress.”

Wednesday Wellness Tip

“Heart disease tops the list of health problems that lead to early death for men *and* women. Reduce your risk with a diet rich in fruits, vegetables, and low-fat foods - and at least 30 minutes of exercise most days of the week."

Ultimate Guide to Fruits and Veggies

If you’re anything like me when it comes to picking fruits and vegetables you just try to find the ones that don’t look bruised and mangled, but as it turns out, there is a better way to pick your produce. With the summer being the perfect time to stock up on fresh produce in our area, we found a guide that will help you pick the ripest fruits and veggies around. Please see, http://eating.health.com/2009/04/06/ultimate-guide/2/ .

Wednesday Wellness Tip

“Did you know that chronic diseases, like heart disease, diabetes and cancer, are the most common and most costly health problems in North America, but are also the most preventable? Bad habits like smoking, unhealthy eating and physical inactivity have become a nationwide concern. Do your part by making a difference in your own life, your household, or your community.”

August 4, 2010- Surpisingly Salty Foods

The average person consumes 3,500 mg of sodium per day, which is way over the limit of 2,300 mg which is the recommended amount we should have per day. The majority of the salt that we do consume is already present in many of the processed foods that we eat. Here are a few foods that have a surprising amount of salt in them:

o Kellogg’s Raisin Bran

Sodium: 350 mg

Even though 350 mg is a small percentage of your daily value, it’s still a lot for cereal. Try other types of cereal, such as Cheerios or Special K that have much less sodium.

o Heinz Ketchup

Sodium: 190 mg Serving: 1 tbsp (15 calories)

As much as we all love ketchup on everything, try to limit the amount that you use, since two tablespoons contains about 16% of your daily sodium intake.

o Campbell’s Homestyle Chicken Noodle Soup

Sodium: 940 mg Serving: ½ cup (70 calories)

It’s no surprise that soup made the list, but it’s still worth pointing out that anything (fruits and vegetables included) that comes pre-made and packaged is likely to have a lot of sodium packed in. Try the low sodium version of some of your favorite canned items and it might be hard to tell the difference.

So What’s A Healthy Weight Anyway?

It’s no secret that obesity rates have continued to increase in the United States. According to the Centers for Disease Control and Prevention, 34% of adults age 20 and older are obese, and 34% are overweight. Moreover, a recent study reported that 30% of overweight people believe they have a healthy weight and 70% of obese participants believed they were just overweight. Maintaining a healthy weight is important for preventing numerous diseases including heart disease, high blood pressure, diabetes, and certain cancers. So, what exactly is a healthy weight and how can you know if your weight is healthy?

Body Mass Index, a ratio of your height and weight is often used to assess healthy weight. The BMI categories are described below:

Underweight = less than 18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9 
Obese = BMI of 30 or greater (There is 1 and 1/2 of me instead of 1)
Morbidly Obese = BMI of 40 or greater (There are two of me instead of 1 healthy one)
To find out if you're at a healthy weight for your height, find your Body Mass Index (BMI) at (http://nhlbisupport.com/bmi/):

How to get to a healthy weight
· Follow a healthy diet, and if you are overweight or obese, reduce your daily intake by 500

calories for weight loss
· Eat at least 5 servings of fruits and vegetables a day
· Reduce the number of sodas and other fruit drinks you consume daily
· Use the nutrition facts label to choose foods low in fat, sodium and cholesterol
· Increase your physical activity level (goal of 30 minutes a day)

Visit http://www.mypyramid.gov/ to get a personalized food plan