How Much Alcohol do you Drink?

Alcohol consumption is a large part of the American culture in that it is used in celebration, toasts, as a form of bonding, at sporting events, after bad days and during the holidays.  It is advised that men not drink more than 2 drinks per day, and women keep it to 1 drink per day however recent research in the February 2013 Journal of the Academy of Nutrition and Dietetics found that 18 percent of men and 11 percent of women are drinking above and beyond this recommendation. 

In a given week, how many alcoholic beverages do you drink?  Wine with dinner? Cocktails with the girls? A beer to relax?  While moderation is important and the occasional drink may be okay, remember that alcohol has other implications that may get in the way of your health.  First, alcohol increases the risk of certain cancers, particularly breast, liver, mouth, colorectal, and throat.   Second, alcohol requires a lot of processing by the liver which can interfere with the processing of other important substances such as medications, chemicals, and hormones.  Third, liver processing, especially at night, can lead to insomnia or 3am wake-ups.  Fourth, alcohol is not calorie free therefore it can cause weight gain and (depending what your drink of choice is) increases in blood sugar levels.  Fifth, ongoing alcohol consumption can further depress mood disorders, lead to a decreased memory and worsen psoriasis and other skin disorders.

Alcohol addiction is an important health concern to recognize in both yourself and the people you love.  Many choose alcohol as their coping mechanism when times are stressful or things are tough however other healthier options are available.  Even though the current recommendation for women is 7 drinks per week, remember that a drink is typically considered 5 ounces of wine, 1.5 ounces of hard liquor or 12 ounces of beer and 7 drinks may be too many for you and your health goals.  With that said, how many drinks do you really have? 

References:

1.       Grens, K.  Too Many Americans still Drink too Much: Study. Web.  25 February, 2013

http://www.nlm.nih.gov/medlineplus/news/fullstory_134308.html

2.       Bagnardi, V., Rota, M., Botteri, E., Tramacere, I., Islami, F., Fedirko, V.,   Scotti, L., M., Jenab, Turati, F., Pasquali, E.,  Pelucchi, C., Bellocco, R.,  Negri, E., Corrao, G., Rehm, J., Boffetta, P., and  La Vecchia, C. Light Alcohol Drinking and Cancer.  Web. 25 February, 2013.         http://www.medscape.com/viewarticle/778949

3.       Kazakevich, N., Moody, M., Landau, J., and Goldberg, L.  Alcohol and Skin Disorders.  Web.  25 February, 2013.

http://www.medscape.com/viewarticle/742538

What is the Mediterranean Diet?

The mere mention of the word ‘Mediterranean’ conjures up colorful images of crystal blue seas, white wash buildings and islands such as Crete, Malta and Cyprus often visited by cruises.  Besides its beauty, the Mediterranean area is also well known for its cuisine that has a number of health benefits.  Health care providers and well known books on wellness commonly recommend this particular diet therefore it is important to understand exactly what to eat.

The basics of the diet break down as follows; people should choose a fresh and vast array of vegetables.  Branch out from the typical peas and carrots and choose leafy greens (lots of them), zucchini, mushrooms, sun dried tomatoes, artichokes and artichoke hearts, cucumbers, onions, garlic, bell peppers, squash, sweet potatoes and more.  Rotate your vegetables and aim for a serving (or more!) at every meal.  Next, add in some fruit as a snack or dessert.  Use fresh or frozen berries when the sweet tooth monster strikes.  Slice up an apple with some almonds.  Blend half of a banana with your greens and protein powder for your morning smoothie.  Be careful not to eat more fruit than vegetables – it is about balance.

Learn to eat healthy oils.  The Mediterranean diet focuses on olive oil, olives, avocado and healthy nuts and seeds such as almonds, walnuts, pecans, pumpkin and sesame seeds.  Peanuts are not really a nut and therefore should be limited.   Fresh cheeses and unsweetened yogurts are a primary dairy/protein choice but only for those who can tolerate dairy.  Be careful of how over-processed dairy products are as that is not beneficial for health.  Choose organic/free-range fish, chicken and eggs to be consumed a through the week but go light on the red meat.  Add in lentils to round out the protein mixture.  Because of the location of the Mediterranean Sea so near to Italy, wine is often encouraged however please drink with moderation as the alcohol has a lot of sugar, may do damage to the liver and is not good for the hormone estrogen.

Benefits of the diet are a focus more on fruits, vegetables, good fats and lean proteins as opposed to heavy, processed carbohydrates or calorie empty foods.  This diet has been associated with benefiting cardiovascular disease, high insulin, diabetes and weight loss in research which is why several in the medical field tend to recommend it.  If you are considering switching your diet to a more Mediterranean style, talk with your health care provider otherwise follow these suggestions to get started on overhauling your health today.

Read more about this article at empowher!

References:

1.       Wood, S. Mediterranean Diet Beats Low Fat for CVD Prevention.  Web.  10 March, 2013.

http://www.medscape.com/viewarticle/779831

2.       Tucker, M. Insulin Sensitivity Improved with Mediterranean-Style Diet. Web. 10 March, 2013.

http://www.medscape.com/viewarticle/776109

3.       Reuters Health. Mediterranean Diet May Be Best for Diabetes.  Web. 10 March, 2013.

http://www.medscape.com/viewarticle/778917

5 Tips to Stay Healthy This Holiday Season

Thanksgiving is over, the leftovers devoured and shopping has begun.  Many are beginning to decorate their houses for the holidays and plan for the parties at schools, neighborhoods, work, and with friends.  It is the time of year when delicious food becomes a focus as everything revolves around sugar and butter.  This often means that well intentioned plans of ‘staying healthy’ fall by the wayside until January 2^nd.  Do not get down on yourself; use these 5 tips to help keep you balanced through the rest of the year.

First, be good when you can.  Specifically, pay attention to what you eat for breakfast, lunch, and dinner if you are going to snack on treats during the day and enjoy parties at night.  Focus on high protein and vegetables such as a smoothie or eggs and spinach in the morning.  Eat vegetable chicken soup and salad for lunch; then again choose lean protein, vegetables, soups and salads at night.  When you find yourself reaching for cookies or fudge during the day, grab carrots or celery and start crunching.  The sound of the crunch is satisfying and may take your mind off the sugar cravings.

Second, do not ignore your exercise routine and consider taking it up a notch.  Burn off the extra drinks, the coffee cake, the chocolate pretzels, and the sugar cookies.  If you normally exercise three days per week, increase it to four.  If you have a typical routine, shake it up with a new class.  Search options online so that you can work out from home instead of heading to the gym due to time constraints.

Third, plan ahead.  All that sugar, fat and alcohol can make one feel bloated, heavy, sluggish, and puffy.  Consider taking digestive enzymes when you eat to help your body digest all those heavy foods better.  Probiotics can help with intestinal health, the immune system and may improve bloating.  All the rich foods may make one prone to gout.  Research shows that eating cherries or drinking cherry extract can prevent gout.

Fourth, fall back on common tricks used during the season.  Eat before a party to feel full.  Drink water and remain hydrated or opt for sparkling water instead of alcohol.  Walk away from the table full of food or the trays of snacks brought to work.  Give away baked goods as gifts instead of keeping them around the house or limit the amount of sugar allowed in your house during the season.  Choose your snacking wisely – only go for things you really want or only get once a year instead of something you could eat anytime.

Fifth, manage your stress.  ‘Tis the season for meltdowns and family drama.  Between the baking, cooking, planning, travelling, packing, organizing, shopping, wrapping and managing…remember to take some time for you.  Get a good solid 8 hours of sleep so that you wake up refreshed in the morning.  Say ‘no’ to things that really aren’t that important and choose not to volunteer for everything.  Divide out the responsibility amongst your family or friends when it comes to parties or gifts and remember to make your list and check it twice to stay organized.

Learn more at the women's health website, Empowher!

Research:

1.      Cherries May Prevent Gout Flares.  Web.  25 November, 2012.http://www.medscape.com/viewarticle/772073

2.      Use of Probiotics in Gastrointestinal Disorders.  Web. 25 November, 2012.

http://www.medscape.com/viewarticle/736305

Sleep to Improve Your Metabolism

Who does not love a good night’s sleep?  Sleep is critical for brain function, energy, the restoration of our cells, and helps rejuvenate our mood.  It seems like everything is improved after a night of rest.  Unfortunately, many are not getting the appropriate amount of shut-eye that they need and as a result, they are chronically sleep deprived which can lead to unhealthy symptoms such as worsened insulin sensitivity.  If you are trying to lose weight or improve your diabetes numbers, then sleep will be very important.

In the October 2012 Annals of Internal Medicine, the researchers looked at a small sample of people and found that those who only slept 4.5 hours per night had 30% less insulin sensitivity in their fat cells.  Insulin sensitivity is critical for moving glucose into the cells which helps with, among other things, weight loss.  The more sensitive a cell is, the easier it is for insulin to do its job, maintain balance and not gain weight.  Unfortunately, as a cell loses its sensitivity it becomes known as insulin resistant which can lead to pre-diabetes, diabetes, elevated insulin levels and fat gain. 

Another study examined the relationship to sleep, insulin and adolescents finding that those who averaged 6.4 hours of actual sleep per night had higher levels of insulin resistance compared to those who slept longer.  This information is important as the nation’s obesity epidemic is affecting children and teenagers just as much as it is affecting adults.  Quality sleep habits need to start young in order to help with expanding waistlines. 

Many people find that they cannot fall asleep, stay asleep or both.  Plagued by nightly issues, this leads to other problems such as daytime drowsiness/fatigue, memory issues, attention problems, and changing moods.  There are several sleep habit tips that are important to recognize when it comes to good sleep.  While many of these suggestions seem simple, how many of you are actually doing them?

First, go to bed early.  Try to re-set your clock to be in bed at a decent hour.  Second, focus on winding down so that your mind is not spinning with everything about your day, or that you need to get done, or what is worrying you.  Third, get off your phone, ipad and computer and do not sleep with those things next to your head with sounds going off through the night.  Fourth, do not eat sugar or drink alcohol before bed as this often causes blood sugar issues through the night causing frequent wake-ups.  Fifth, consider bed time rituals such as tea that helps with sleep, 5 minutes of quiet meditation, deep breathing, journaling, snuggle with your animal, partner or child, and focus on all the positive things that happened in your day so that you end on a happy note.

 

References:

1)      Impaired Insulin Signaling in Human Adipocytes After Experimental Sleep Restriction: A Randomized, Crossover Study.  Web.  27 October, 2012. 

http://annals.org/article.aspx?articleid=1379773

2)      Insulin sensitivity: modulation by nutrients and inflammation.  Web. 27 October, 2012.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2522344/

3)      Insulin sensitivity: modulation by nutrients and inflammation.  Web.  27 October, 2012.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2522344/

Pre-Diabetes and Weight Gain

Included in routine screening is a fasting glucose test (otherwise known as your blood sugar). If this number is below 126mg/dl then you do not have diabetes. What happens if the number is between 100mg/dl and 125mg/dl? You have what’s called, ‘pre-diabetes.’ This means that you’re right up next to the cliff about to fall over - do something about it!

Please don’t take the ‘watch and wait’ approach. My question is, watch and wait for what? Full blown diabetes? As your blood sugar climbs higher and higher, your body processes it and puts it into that tire ring you have around your belly. You increase the fat around your organs and begin a slow destruction of your heart and circulatory system.

What can you do? Definitely do something! Because diabetes is caused by elevated blood sugar, do all that you can to lower the sugar in your diet. This includes alcohol, candy, cookies, cakes, brownies, ice cream, high sugar yogurt, fruit juice, high sugar protein powder and protein bars, actual sugar, brown sugar, sodas…and more!

Read labels and see just how much sugar is in your food. Did you know spaghetti sauce can have 9 or 10 grams of sugar per serving? Yogurt is very healthy for you if it’s plain. Otherwise you’re looking at 12, 15 or 20 grams of sugar. Add some cinnamon, vanilla flavoring or berries to plain yogurt. Fruit juice is straight sugar, even if it’s from 100% real fruit. Please, just eat the fruit!

Watch out for dried fruit and trail mixes – they are loaded with unnecessary sugar you don’t need.

Read the label of your flavored water. It usually has several grams.

Eat a diet higher in protein and lower in carbs. Skip the chips and French fries, eat only ½ a piece of bread on your sandwich and cut up the rest. Cut-up your hamburger with the lettuce, tomato, and onion to make a mini-salad.

Exercise most days of the week and include weight bearing exercise which burns blood sugar faster than regular cardio. Your muscles and brain use sugar for energy but you don’t need to overload it.

Once you become fully diabetic, you enter a whole new realm you don’t need to be in. Please take responsibility and change your ways for the healthier.

Take Probiotics And Get Skinny Post-Partum!

I recommend probiotics to nearly all of my patients. They are the healthy flora that live in your large intestines and help you to fight off bugs while keeping things regular. A recent study presented at the 2009 European Congress on Obesity found that taking probiotic supplements which contained Lactobacillus and Bifidobacterium, starting in the first trimester and continuing for at least a year post-partum were less likely to develop that central abdominal fat.

They compared 256 pregnant women who took the probiotic and received dietary advice, only received the dietary advice, or didn’t receive anything and found that probiotics plus the counseling led to only 25% of the group keeping their apple shaped abdomens. The rest lost it! Advice alone (no supplement) left 43% with the fat and 40% of the control group (no supplement or advice) had still had central belly weight.

When looking for a good probiotic, make sure it is dairy-free, refrigerated, and has a quantity in the billions! Do your research first as not all probiotics are created equal. Sometimes probiotics actually cause a little gas at first as it’s moving out the old and unhealthy to make way for the fresh and clean. If this happens to you, consider switching brands or take your supplement at night before bed.