A portion of food and a serving size are no longer one in the same these days. As featured in our July 15the newsletter, the size of our plates have gone from 8.5 inches to 12 inches in the span of 30 years. Along with the size of our dinnerware has gone the size of our portions and consequently, the size of the American waistline. Alex Bogusky made this discovery when he purchased a 1940's lakehouse of which the plate rack, to his dismay, would not fit his dinner plates. This led him to research about this change in our eating habits that have contributed to a costly change in our health. His book, "The 9-Inch Diet", discusses the difference in attitude and approach towards food that are distinctly American. Our July 22 cooking class on Spanish Tapas highlighted how eating from small plates or appetizer style, translates into improved health and decreased obesity for an entire population. More is clearly not better and quality is the key.
According to The National Cancer Institute, obesity and physical inactivity may account for 25 to 30 percent of several major cancers which are colon, breast (postmenopausal), endometrial, kidney, and cancer of the esophagus. Some studies have indicated that obesity may be linked to gallbladder, ovarian and pancreatic cancer as well. Our society clearly has a problem on it's hand with the epidemic of obesity from every aspect of human health. The financial, emotional and social cost of poor health habits are draining the American population of their inherent vitality. Having a schedule that does not allows for physical activity and meaningful leisure time is one big part of the picture of obesity. Having a poor relationship with our food is certainly another.
As a society, we are highly sensitive to visual queues. While this is not all bad, it's a problem when it comes to feeding our bodies. The messages that we are recieving about when we have consumed enough calories at any given time should be coming from internal functions that have nothing to do with vision. The hunger hormone is called ghrelin and is primarily found in the cells of the stomach lining, but also in various areas of the brain. Ghrelin is very high before we eat so as to signal the body that it needs nourishment and then it drops significantly after we eat. The counterpart hormone of ghrelin is leptin, released by the adipose (surface fat) tissue. Leptin is the "satiety hormone," as it provides the neuronal cells with satiation signals. Because we rely so much on visual queues for the decision to put down the fork, we are not in tune with these internal mechanisms that keep us from metabolizing way more than our share. If we are inclined to clean our plates, then a 12 inch plate versus an 8.5 inch plate is going to lead to overeating.
So what are some options if we are to adopt healthier eating habits? Control portion sizes, eat slowly and check in with your body while you are eating to pick up on the internal queues. Controlling portion size means dishing out an actual serving rather than something quite larger. Shop around for smaller plates which will make it easier for you to stick to this. Use these visuals for correct serving sizes.
1 slice whole grain bread or bagel - size of a hockey puck
1/2 cup cooked grain - size of a cupcake wrapper
3 oz lean meat, chicken, fish, eggs or legumes - deck of cards
1 tsp of healthy fat - tip of the thumb
1 piece of medium fruit - size of a tennis ball
1/2 cup berries, root veggies or other non-leafy veggies - size of a light bulb
1 cup raw leafy greens - size of a baseball
If there is any splurging to do, make it happen in the fresh veggie or fruit department where the calories are relatively low and the nutrient value is high. After we have dished up a true serving of food, it is up to us to savor the experience of eating a nourishing meal and enjoying the company of those with whom we are sharing it. If we take the time to eat a meal, our bodies hormonal queues will have time to act on us before we overeat. By pausing and breathing between bites, we will have the awareness of those signals. Combine this awareness and more appropriate visual queues and you have a recipe for healthy eating!
Wednesday, July 28, 2010
Wednesday, July 21, 2010
What's The Gut Got To Do With It?
In a nutshell...everything! The health of the gut is a determinant of healthy functioning of essentially every major system of the body. Normal functioning of the immune system depends on it as well as the endocrine, skeletal and nervous systems and the largest organ of our body, our skin. What challenges the healing of the digestive system is the fact that it reciprocally depends on the health of other systems to normalize. By the time we have discovered a condition that could have been largely initiated by dysfunction of the gut, the whole body is bound in this cycle of ill-health.
The immune system is particularly sensitive to what you ingest. Roughly 80% of the immune system is located within the digestive tract which means that its' optimal functioning impacts the capacity of the immune system to stay alert and ward off foreign invaders as well as not become overstimulated as in the case of autoimmune disorders. This systems capacity to make connections and initiate a successful attack is dependant upon having a healthy balance of gut flora or healthy bacteria. The native bacterial populations of the small and large intestine must be maintained for all this to occur. So how do we accomplish this? There are several ways that we can ensure the population of healthy gut bacteria and maintain other important digestive functions.
First of all, what you put in can profoundly effect that balance. The American diet is full of sugar and this has one of the most devastating impacts on the health of the gut. With the exception of an occasional weekly treat, sugar in the diet should be limited to a few servings of antioxidant rich fruits such as citruses or berries. It is important to consume at least 35 grams of fiber per day as recommended by the American Cancer Institute. This should consist of a combination of soluble fiber (found in apples, carrots, oats and legumes) and insoluble fiber (found in most vegetables, potatoes, fruits, bran, seeds and brown rice). Fiber is critical to maintaining the health of the intestines as it clears bacterial and other toxins that can disrupt the healthy flora that we need for processing of nutrients. Probiotics in the form of food is ideal to keep the healthy critters flourishing. We can get them from low-fat yogurt, miso, tempeh, kimchee, kombucha and kefir. Taking a supplemental probiotic is appropriate if there has been significant digestive problems such as leaky gut or colitis and may in fact be necessary to get you back on track.
How you eat is yet another component. Eating on the go is one of the most problematic habits that we Americans have. Our digestive system was not intended to shovel food through at lightening speed. The enzymes that are necessary to process food are simply not activated when we don't adequatly chew our food and are not recruited in high enough numbers further down the pike when food is moving too fast. Furthermore, the heighted stress of eating on the run sensitizes the gut which can lead to food allergies and a spiral of inflammatory reactions. So taking the time to slowly chew and enjoy your food is one of the greatest gifts you can give yourself.
What we put in our bodies and how we react to our environment likely constitutes the largest part of our health. For many of us, our digestive tract is the first system to feel the effects of this neglect and we will eventually end up paying with our health. This poor functioning leads to nutrient deficiencies and immune system unrest that would be better served by respecting the role of the gut in optimal health. So be kind to it by nourishing it with fresh whole foods and stress-free eating.
The immune system is particularly sensitive to what you ingest. Roughly 80% of the immune system is located within the digestive tract which means that its' optimal functioning impacts the capacity of the immune system to stay alert and ward off foreign invaders as well as not become overstimulated as in the case of autoimmune disorders. This systems capacity to make connections and initiate a successful attack is dependant upon having a healthy balance of gut flora or healthy bacteria. The native bacterial populations of the small and large intestine must be maintained for all this to occur. So how do we accomplish this? There are several ways that we can ensure the population of healthy gut bacteria and maintain other important digestive functions.
First of all, what you put in can profoundly effect that balance. The American diet is full of sugar and this has one of the most devastating impacts on the health of the gut. With the exception of an occasional weekly treat, sugar in the diet should be limited to a few servings of antioxidant rich fruits such as citruses or berries. It is important to consume at least 35 grams of fiber per day as recommended by the American Cancer Institute. This should consist of a combination of soluble fiber (found in apples, carrots, oats and legumes) and insoluble fiber (found in most vegetables, potatoes, fruits, bran, seeds and brown rice). Fiber is critical to maintaining the health of the intestines as it clears bacterial and other toxins that can disrupt the healthy flora that we need for processing of nutrients. Probiotics in the form of food is ideal to keep the healthy critters flourishing. We can get them from low-fat yogurt, miso, tempeh, kimchee, kombucha and kefir. Taking a supplemental probiotic is appropriate if there has been significant digestive problems such as leaky gut or colitis and may in fact be necessary to get you back on track.
How you eat is yet another component. Eating on the go is one of the most problematic habits that we Americans have. Our digestive system was not intended to shovel food through at lightening speed. The enzymes that are necessary to process food are simply not activated when we don't adequatly chew our food and are not recruited in high enough numbers further down the pike when food is moving too fast. Furthermore, the heighted stress of eating on the run sensitizes the gut which can lead to food allergies and a spiral of inflammatory reactions. So taking the time to slowly chew and enjoy your food is one of the greatest gifts you can give yourself.
What we put in our bodies and how we react to our environment likely constitutes the largest part of our health. For many of us, our digestive tract is the first system to feel the effects of this neglect and we will eventually end up paying with our health. This poor functioning leads to nutrient deficiencies and immune system unrest that would be better served by respecting the role of the gut in optimal health. So be kind to it by nourishing it with fresh whole foods and stress-free eating.
Monday, July 12, 2010
Mother Nature...A True Healer
For most of us, the feeling of a bit of sunshine on our skin, a gentle breeze across the face or the smell of the ocean is enough to drop our heart rates an automatic 10 beats per minute. Nature has a way of calming our nervous systems and bringing us to a place of hopefullness when the odds seemed to be stacked against us. For those of us who have felt this healing, we don't need an explanation as to why this is so. But the reality is, there are several obvious reasons for the benefits that can be bestowed on anyone who takes some time to let mother nature do her work.
One of the most profound impacts of the outdoors on human health is the relationship of the sun to vitamin D synthesis. Vitamin D, which is synthesized in the skin when it is exposed to the UVB rays, is a critically important hormone precursor which has been shown to be an anti-carcinogenic agent. Scientific evidence has shown that high blood levels of hydroxyvitamin-D (form of D in the blood) are associated with decreased risk of colorectal, ovarian and breast cancer. In addition, that indescribable joy that most of us feel when we enjoy a day in nature may the effect of the sun on our neurotransmitters. A study conducted in 2002 showed that the brain produces more of the mood-lifting chemical serotonin on sunny days than on darker days. When we spend copious amounts of our time indoors, we miss this opportunity for our brain to produce these positive mood chemicals. In addition to altering your mood, low seratonin levels have been linked to Chronic Fatigue Syndrome and heart disease. The benefits of nature have yet another role by profoundly impacting our parasympathetic nervous system. This branch of the nervous system is opposite of the fight or flight (sympathetic) reaction of the body. This means that the system goes into a more relaxed state and the internal organs receive more nourishment from the blood as it is not being diverted to the periphery for the fight and flight mode. The heart rate is not in an emotionally stressed state and blood pressure is reduced. The more time we spend in an unnecessarily heighted state of stress, the more wear and tear we sustain.
So clearly, the more time we are able to spend in connection with our natural world, the more we stand to gain from it. And our mode of action in the outdoors tends to be one that moves us so we are gaining the addtional benefit from exercising. If you are new to the world of outdoor activity, we invite you to find organizations in your area that safely guide beginning adventurers. Live by Living is one such organization in the Boulder area and they specifically cater to the needs of cancer survivors and their caregivers. This provides a remarkable opportunity not only to heal in nature, but to find camaraderie with those who are sharing the cancer experience. To learn more about what they have to offer, please visit their website at ... http://www.livebyliving.org/.
One of the most profound impacts of the outdoors on human health is the relationship of the sun to vitamin D synthesis. Vitamin D, which is synthesized in the skin when it is exposed to the UVB rays, is a critically important hormone precursor which has been shown to be an anti-carcinogenic agent. Scientific evidence has shown that high blood levels of hydroxyvitamin-D (form of D in the blood) are associated with decreased risk of colorectal, ovarian and breast cancer. In addition, that indescribable joy that most of us feel when we enjoy a day in nature may the effect of the sun on our neurotransmitters. A study conducted in 2002 showed that the brain produces more of the mood-lifting chemical serotonin on sunny days than on darker days. When we spend copious amounts of our time indoors, we miss this opportunity for our brain to produce these positive mood chemicals. In addition to altering your mood, low seratonin levels have been linked to Chronic Fatigue Syndrome and heart disease. The benefits of nature have yet another role by profoundly impacting our parasympathetic nervous system. This branch of the nervous system is opposite of the fight or flight (sympathetic) reaction of the body. This means that the system goes into a more relaxed state and the internal organs receive more nourishment from the blood as it is not being diverted to the periphery for the fight and flight mode. The heart rate is not in an emotionally stressed state and blood pressure is reduced. The more time we spend in an unnecessarily heighted state of stress, the more wear and tear we sustain.
So clearly, the more time we are able to spend in connection with our natural world, the more we stand to gain from it. And our mode of action in the outdoors tends to be one that moves us so we are gaining the addtional benefit from exercising. If you are new to the world of outdoor activity, we invite you to find organizations in your area that safely guide beginning adventurers. Live by Living is one such organization in the Boulder area and they specifically cater to the needs of cancer survivors and their caregivers. This provides a remarkable opportunity not only to heal in nature, but to find camaraderie with those who are sharing the cancer experience. To learn more about what they have to offer, please visit their website at ... http://www.livebyliving.org/.
Wednesday, July 7, 2010
Beauty Products...How Low Can You Go?
In this world of marketing geniuses and the focus on the physical appearance of men and women, it is difficult to acknowledge the inner and natural beauty that we all possess. While good hygiene is important for health, the use of beauty products is certainly a personal choice, one that should be made without the influence of good advertising.
While the research on the role of synthetic chemicals continues to mount, the awareness of their harm is not reaching the public quite as it should. According to the Breast Cancer Fund, a 2007 survey by the Silent Spring Institute found that 216 chemicals have been identified as mammary carcinogens. Carcinogens can act on the body in a number of ways. They can cause damage to the cellular DNA, alter a cells metabolism or can act as endocrine disruptors by interfering with the normal action of hormone receptor sites. These chemicals which can be found in air, water and consumer products. Oddly enough, they are also found in the products that we put on our skin. While it is important to be aware of what chemicals are problematic in our beauty regimen, it may even be of greater value to simplify this as much as possible. Follow this link to find out what chemicals in your products have been linked to cancer.
http://www.pureprevention.com/documents/cosmetics_and_breast_cancer_2007.10.10.pdf
Better yet, look in your bathroom cabinet and see what you can go without. Simplifying this process will not only leave you with less steps, it will leave your body with less chemical burden. For healthy skin and hair think of the inside out first.
- Managing stress will regulate your hormone fluctuation which can be the root of a number of skin conditions not the least of which is acne.
- Limit direct sun exposure to 20 - 30 minutes for light-skinned individuals and 40 - 60 minutes for those with darker tones. Use protective clothing and hats and use a non-chemical sunblock that uses at least 7% zinc dioxide or titanium dioxide. See our sunscreen blog for more guidance... http://healthlinksclinic.blogspot.com/2010/05/great-sunscreen-debate-what-to-do.html
- Eat a healthy diet with plenty of fruits and vegetables and healthy fats like Omega-3 from fish oil and monounsaturated fats from extra virgin olive oil. The research on diet and skin health is not abundant, but there is some evidence that high sugar diets can lead to a loss of collagen in the skin which promotes premature aging. Also, several vegetables, particularly the cruciferous group helps the body to detoxify better so this may help reduce the detox burden on the skin.
Now that we have the internal environment settled we can consider much gentler products for the surface. Lily Organics, Pangea Organics and Burt's Bees make products with very recognizable ingredients which is one of the safest ways to go. If you use cosmetics, visit http://www.ewg.org/ and type in the product to determine a products' overall risk level and consider eliminating those at the moderate to high hazard level. For a simple 2 step homemade skin regime, consider the following 2 recipes.
Cleanser
In a glass jar pour a 1/2 cup boiling water over 1/2 cup fresh lemon juice and 2 tsp of fennel seeds. Let steep for 15 minutes and strain. Cool and store in refrigerator. Gently apply mixture over skin with a cotton ball and rinse with warm water after 2 minutes.
Lotion
In glass dropper bottle, mix an ounce of grapeseed oil or jojoba oil (found in beauty section of health food store) and 3 drops of lavendar essential oil. Gently massage over skin after cleansing.
And lastly, consider the inherent beauty that we all possess and take your beauty care regimen only as far as it helps your inner beauty shine!
While the research on the role of synthetic chemicals continues to mount, the awareness of their harm is not reaching the public quite as it should. According to the Breast Cancer Fund, a 2007 survey by the Silent Spring Institute found that 216 chemicals have been identified as mammary carcinogens. Carcinogens can act on the body in a number of ways. They can cause damage to the cellular DNA, alter a cells metabolism or can act as endocrine disruptors by interfering with the normal action of hormone receptor sites. These chemicals which can be found in air, water and consumer products. Oddly enough, they are also found in the products that we put on our skin. While it is important to be aware of what chemicals are problematic in our beauty regimen, it may even be of greater value to simplify this as much as possible. Follow this link to find out what chemicals in your products have been linked to cancer.
http://www.pureprevention.com/documents/cosmetics_and_breast_cancer_2007.10.10.pdf
Better yet, look in your bathroom cabinet and see what you can go without. Simplifying this process will not only leave you with less steps, it will leave your body with less chemical burden. For healthy skin and hair think of the inside out first.
- Managing stress will regulate your hormone fluctuation which can be the root of a number of skin conditions not the least of which is acne.
- Limit direct sun exposure to 20 - 30 minutes for light-skinned individuals and 40 - 60 minutes for those with darker tones. Use protective clothing and hats and use a non-chemical sunblock that uses at least 7% zinc dioxide or titanium dioxide. See our sunscreen blog for more guidance... http://healthlinksclinic.blogspot.com/2010/05/great-sunscreen-debate-what-to-do.html
- Eat a healthy diet with plenty of fruits and vegetables and healthy fats like Omega-3 from fish oil and monounsaturated fats from extra virgin olive oil. The research on diet and skin health is not abundant, but there is some evidence that high sugar diets can lead to a loss of collagen in the skin which promotes premature aging. Also, several vegetables, particularly the cruciferous group helps the body to detoxify better so this may help reduce the detox burden on the skin.
Now that we have the internal environment settled we can consider much gentler products for the surface. Lily Organics, Pangea Organics and Burt's Bees make products with very recognizable ingredients which is one of the safest ways to go. If you use cosmetics, visit http://www.ewg.org/ and type in the product to determine a products' overall risk level and consider eliminating those at the moderate to high hazard level. For a simple 2 step homemade skin regime, consider the following 2 recipes.
Cleanser
In a glass jar pour a 1/2 cup boiling water over 1/2 cup fresh lemon juice and 2 tsp of fennel seeds. Let steep for 15 minutes and strain. Cool and store in refrigerator. Gently apply mixture over skin with a cotton ball and rinse with warm water after 2 minutes.
Lotion
In glass dropper bottle, mix an ounce of grapeseed oil or jojoba oil (found in beauty section of health food store) and 3 drops of lavendar essential oil. Gently massage over skin after cleansing.
And lastly, consider the inherent beauty that we all possess and take your beauty care regimen only as far as it helps your inner beauty shine!
Thursday, July 1, 2010
Good News For Us! Bad News for BPA Manufacturers
The California Assembly approved a bill today that would ban BPA from use in containers used for children 3 and under. The bill awaits approval from California's senate and the governer. However, the senate already approved a similar bill last year, so they are expected to place their stamp on this one. If passed, California will join 6 other states that have already taken measures to protect children from this toxic chemical.
Exposure to this chemical is a problem for all of us, but of particular concern for children as the chemical profoundly effects the cells of humans during the time of develpment. BPA has been shown in several lab studies to induce mammary tumors in mice and is a known endocrine disruptor. This means that it fills estrogen receptor sites that would otherwise be filled by your bodies natural estrogen leaving high circulating blood levels. This is a known risk factor for reproductive cancers and because men have estrogen too, this means it is not just a women's issue.
Read about the bill by visiting the Breast Cancer Fund's website using the link below. And if you know anyone in California, encourage them to contact their representatives to push this bill through. Successful campaigns such as this stimulate the cascade of activism that can lead to legislation to protect us all!
http://www.breastcancerfund.org/media/press-releases/calif-assembly-approves-bpa-bill.html
Exposure to this chemical is a problem for all of us, but of particular concern for children as the chemical profoundly effects the cells of humans during the time of develpment. BPA has been shown in several lab studies to induce mammary tumors in mice and is a known endocrine disruptor. This means that it fills estrogen receptor sites that would otherwise be filled by your bodies natural estrogen leaving high circulating blood levels. This is a known risk factor for reproductive cancers and because men have estrogen too, this means it is not just a women's issue.
Read about the bill by visiting the Breast Cancer Fund's website using the link below. And if you know anyone in California, encourage them to contact their representatives to push this bill through. Successful campaigns such as this stimulate the cascade of activism that can lead to legislation to protect us all!
http://www.breastcancerfund.org/media/press-releases/calif-assembly-approves-bpa-bill.html
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