Archive for the ‘Eating Right’ Category

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Ethnic Restaurants: What to eat and what to avoid!

February 8th, 2011

I found this very helpful as I try my best to eat healthy when I’m going out to dinner..which I sometimes do a few times a week! This information is from the book ” The Raw Food Detox Diet” by Natalia Rose.

CHINESE:

What to eat:  steamed veggies with steamed shrimp or chicken. steamed veggies with brown rice (with small amount of plum sauce if desired).

What to avoid: MSG, Dumplings (white flour), fried items, white and fried rice, thick sauces, heavy meats such as beef or pork and cheap cuts in low-quality sauces.

JAPANESE:

What to eat: avacado, cucucumber rolls, sashimi, fish entree (no starch), seaweed salad, miso soup.

What to avoid: fish rolls, soy products, tempura.

ITALIAN:

What to eat: always begin with a mixed green salad with a natural vinaigrette. whole wheat pasta, marinara, puttanesca, tomato or broth-based primavera sauces. grilled fish or other seafood. baked, grilled or rotisserie chicken, vegetable plate.

What to avoid: cream sauces, white pasta, white bread, gnocchi, breaded meats, starchy sauces, very oily veggies.

INDIAN/THAI/MALAYSIAN

What to eat: curried veggies or other low-oil veggies, brown rice, any grilled, seared or steamed seafood.

What to avoid; fried or battered dished, white rice, poorly combined dishes.

MIDDLE EASTERN

What to eat: grilled vegetable kabob, baba ghanouj, whole wheat pita or veggie gyros, greek-styple salad, tabouleh, hummus, grilled or seared fish or lamb.

What to avoid: meat gyros, yogurt, couscous, fried and battered dishes

I do agree with many of the suggestions that this author made, however I try to avoid all meat unless it is wild-caught. I also try to limit the grains..I do not eat wheat and I do not eat a lot of rice.

My favorite restaurant in Denver: Root Down– their delicious Arugula, squash salad. TO DIE FOR!!  I am there at least once a week and i know what to expect. It is big and hearty. A little soup with it doesn’t hurt either ;-) . Root Down is wonderful because it has many vegetarian and vegan options. Their sweet potato fries are amazing as well, in moderation ;-) !

Another great restaurant to go to for some healthy options is Sushi Den- again, many vegetarian options and  great sashimi! Their soups are pretty good too. I’m not a huge fan of rice, so sushi in general is not one of my favorites however they have a pretty diverse menu.

Cherry Creek Grill- another one of my favorites. I usually order the “macho salad” without the chicken and goat cheese. Many would think that it would be boring without, but it has so many delicious additions like dates, avacado, nuts, etc that you really don’t even miss the chicken or cheese. Not that I am vegetarian but I really do try to limit the meat in my diet and I avoid dairy whenever possible.

If you know of any other great places to dine that  have healthy menus please comment and let me know as i am always looking out for healthy restaurants!

Posted in Advice, Eating Right, Health, Nutrition | 1 Comment »

The TRUTH about dairy…

February 1st, 2011

The most common condition associated with the intake of dairy is Lactose Intolerance, which is the lack of enough lactase in the body to properly break down the lactose (sugar) contained in milk. Most of the world’s population has this condition, except for many of the Northern European and Northern Indian populations who’ve been consuming large amounts of dairy for millennia[5]. Most of these people become intolerant to dairy as they get older however… Another condition that can result from consuming dairy products is a serious reaction to casein and whey[5].

Dairy products, including milk, cheese, ice cream, butter and yogurt contribute to significant amounts of cholesterol and fat to the diet[1]. Diets high in fat and saturated fat can increase the risk of many chronic diseases such as cardiovascular disease.  Clinical research shows that dairy products have no effect on preventing osteoporosis, in a Harvard Nurses’ Health Study[1]. Increased intake of calcium from dairy products was associated with a higher risk of fracture in an Australian study[2].

Several cancers have been linked to the consumption of dairy products, such as Ovarian cancer[2].  According to a study by Daniel Cramer, M.D., and his colleagues at Havard, when dairy product consumption exceeds the enzymes’ capacity to break down galactose, it can build up in the blood stream and it may affect woman’s ovaries[1].  Breast and prostate cancers have also been linked to the consumption of dairy products[2].

Synthetic hormones such as recombinant bovine growth hormone (rBGH) are commonly used in dairy cows to increase the production of milk[3]. Mastitis can result due to an over-production of milk thus antibiotics are used and there have been traces found in samples of milk and other dairy products[3].

Eating dairy can cause the following symptoms: puffy face and eyes, sinus headaches, stuffy head,  watery eyes, itchiness, sneezing, insomnia, phlegm, clogged ears, sore throat, foggy head, indigestion, eczema and skin problems, and weight gain[3].

Does your stomach churn after you eat cheese/yogurt/milk…and do you have bowel issues shortly afterwards? This may be a sign that you’re lactose Intolerant!  The National Institution of Diabetes and Digestive and Kidney Diseases (NIDDK) estimates that 30 to 50 million Americans are Lactose Intolerante[6].  Gas, stomach cramps, bloating, nausea and diarrhea are other symptoms that dairy consumption can cause!

There are mainly delicious alternatives to dairy products. Almond milk has gotten more popular over the last few years, as it is dairy-free and delicious..great in smoothies and in your coffee/tea.  You will also find that natural foods stores, Whole Foods, Vitamin Cottage, Sunflower, and even Costco now carry Almond milk!  I prefer to make almond milk at home with my Vitamix Blender .  Grocery stores also carry dairy-free cheeses that are actually quite tasty and they melt!! Great for pizza ;-) !

I will be having a workshop at Higher Health Chiropractic bimonthly, and will be showing those who attend how to make various nut milks and dairy-free cheeses! If you have interest in attending one of our workshops please call the office at (303) 925-0808 and schedule with Bobbie!

:-)


Posted in Advice, Eating Right, Health, Kids, Nutrition, Uncategorized | No Comments »

Choose EFAs for Heart and Brain Health

January 11th, 2011

Are you taking 2-4 grams of Fish Oil Daily?

The two omega-3 fatty acids (also known as EFAs) found in cold water fish and/or purified fish oil capsules that have been associated with a plethora of health benefits are DHA (docosahexaenoic acid) and  EPA (eicosapentaenoic acid). The health benefits achieved through daily consumption of these essential fatty acids, or EFAs, include reduced inflammation, improved cognition and mood, improved blood sugar regulation (diabetes) and up to a 45% reduction in cardiovascular events! (Ref #1).


EFAs and Cardiovascular Disease

This is a quote from “The most compelling evidence for the cardiovascular benefit provided by omega-3 fatty acids comes from 3 large controlled trials of 32,000 participants randomized to receive omega-3 fatty acid supplements containing DHA and EPA. These trials showed reductions in cardiovascular events of 19% to 45%…..These findings suggest that intake of omega-3 fatty acids, whether from dietary sources or fish oilsupplements, should be increased, especially in those with or at risk for coronary artery disease”(1).

EFAs and Neurological Disease

A study published by researchers at UCLA noted that DHA found in fish oil slows the progression of mild cognitive impairment, Alzhiemer’s Disease and Parkinson’s Disease (1). DHA found in fish oil also decrease brain inflammation and helps protect the brain from oxidative damage that leads to memory loss. The bottom line is DHA from fish and  fish oil can help protect the brain, prevent memory loss and decrease the progression of neurological disorders.

References for further review


1) Omega-3 Fatty Acids for Cardioprotection. Mayo

ClinicProceedings. March 2008 vol. 83 no. 3324-332

2) DHA May Prevent Age-Related Dementia. Journal

of Nutrition. 2010.







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Posted in Dietary Supplements, Eating Right | No Comments »

Do you have GI issues? IBS? Try this!

January 11th, 2011

Do you suffer from digestive complaints? Try avoiding dairy, wheat and rye.


The conclusion of a recently published paper on IBS written by a prominent GI researcher, “eating a ‘healthy Western breakfast’ of milk with high-fiber cereals, whole grain bread with honey, washed down with apple juice, is perhaps the worst way to start off t…he day for an adult IBS patient!”.

Who should try a dairy and grain free diet? I think everyone should give it a try for 21 days to see how they feel. It’s amazing how many common ailments are alleviated!

Call us today to see how Dr. Deanna can help improve your diet and your life.


Source: Journal of Gastroenterology and Hepatology.  Volume 25, Issue 8, pages 1335–1336, August 2010


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Benefits of green smoothies!!

December 30th, 2010

Green smoothies are simply smoothies with greens blended through them. Blended greens are easier to digest as their structures are “ripped” apart and they are effectively pre-digested[1].
Green smoothies are a great breakfast choice as they provide a healthy abundance of vitamins, minerals, phytochemicals and chlorophyll[2]. They are also an excellent source of fiber.
There are many choices of greens to choose from when creating your smoothies: spinach, Kale, Parsley, dandelion greens, collards, etc…
HOWEVER, if you’re new to adding greens to your smoothies, start with Spinach as it is a little easier to get use to than some of the others. Adding lemon and fruit can really help to take away the “feel like i’m eating grass” taste!! ;-) The more you practice making these smoothies, you will find what ratio of fruits and greens works for you! I go as far as to add protein powder and almond milk to my smoothies. “Xymogen” makes an amazing chocolate and vanilla protein powder — “Opticleanse/ I5 Shake” that blends very well and is super yummy!!
DO rotate your greens in time as spinach contains “alkaloids” which can act like a toxin in our bodies if ingested in large quantities[3].

Here is an example of a greens shake that I absolutely love!

1 bunch of spinach
1 cup of almond milk
1 cup filtered water
1 frozen ripe banana
1/2 cup organic blueberries
1/2 squeezed lemon
2 tbsp ground flax seeds
1or2 scoop(s) Xymogens vanilla I5

Put the spinach in last (vitamix blenders are the best!) . Blend for 30 seconds and place in freezer for 10 minutes (tastes better cold).

If you have any questions regarding Xymogens protein powder please call our office at (303) 925-0808!

One more important note! It is important to CHEW your green smoothie with each sip as it initiates the digestive process!! :-)

Posted in Advice, Eating Right, Health, Nutrition | No Comments »

The Effects That Cafeteria Food May Have On Your Child…

September 29th, 2010

http://www.cnn.com/2010/HEALTH/09/29/school.food.investigation/index.html

Parents are furious as they demand more funding towards the school cafeterias. In the latest CNN article

“Schools struggle to feed kids healthy food”, it states that “in the school cafeteria you could buy soda, potoato chips,snack cakes, corndogs, French fries, apple turnovers, icecream–you know, carnival food” and the “No 1 meal servedto children in the U.S. schools is chicken fingers and French fries.” Processed food is cheaper to serve than fresh produce.  A 2009 study published in the Journal of the American Diabetic Association found that 94 percent of school lunches failed to meet the U.S Agriculture Department’s regulatory standards.

Whole Foods is currently taking donations– to put salad bars in the local Colorado schools!  As you spend 30-50 dollars on your lunch you might as well throw in a few dollars for a great cause!

Parents: please prepare your childs lunches– healthy, unprocessed foods that will maintain your childs energy levels so that he/she is able to concentrate and learn without crashing mid day due to high sugarm salty, processed trans-fatty foods provided in the cafeteria. Healthy snacks, fresh organic fruits and vegetables, no white bread, healthy grains as dark/red wild rice will help sustain blood sugar levels. Children are our future.

Posted in Eating Right, Kids, Nutrition | 2 Comments »

Organic Food REALLY is BETTER!!

September 4th, 2010

Get more “Nutritional Mileage” out of Organic Foods

The data is in! Hot off the press from the open access research journal PlosOne.org confirming  Organic fruits and vegetables are much more nutritious than their traditional “commercially grown” counterparts. Additionally Organic foods contain LESS pesticide and chemical residues than commercially grown varieties.

What does more nutritious really mean?

According to the scientests “nutritious foods are those that are more nutrient dense relative to their energy (caloric) content”. That is to say, low sugar, fat and calorie but rich in micronutrients and antioxidants.

How can this study help YOUR Health?

This study is the 1st of its kind,  directly comparing 13 pairs of organic and conventionally grown strawberry’s for fruit and soil quality.  The researchers found that “…. organic farms had strawberries with longer shelf life, greater dry matter, and higher antioxidant activity and concentrations of ascorbic acid and phenolic compounds..” says  Reganold et al. They continue to say, “sensory panels judged organic strawberries to be sweeter and have better flavor, overall acceptance, and appearance than their conventional counterparts. We also found the organically farmed soils to have more total carbon and nitrogen, greater microbial biomass and activity, and higher concentrations of micronutrients”.

What about Antioxidants?

Organic strawberries had significantly higher total antioxidant activity (8.5% more), ascorbic acid (9.7% more), and total phenolics (10.5% more) than conventional berries

Dietary antioxidants, including ascorbic acid (i.e., vitamin C) and phenolic compounds protect our bodies from damaging free radicals, have anti-aging properties a nd anti-inflammatory conditions.  Researcher Olsson et al. noted decreased proliferation of breast and colon cancer cells by extracts of organically grown strawberries compared to conventional berries, with ascorbic acid concentrations correlated negatively with cancer cell proliferation.

What about Organic Soil?

The study noted found that organic soil is more “functional” due to the increased number of enzyme activity and greater number of microbial genes (233 in organic VS 2 in conventionally farmed soils). The organically farmed soils had more carbon and nitrogen, greater microbial biomass and activity, and greater functional gene abundance and diversity”

Major Conclusion re: the health benefits of Organic foods-Organic Is Better!!

“Our findings show that the organic strawberry farms produced higher quality fruit and that their higher quality soils may have greater microbial functional capability and resilience to stress.”

Source

John P. Reganold, Preston K. Andrews, Jennifer R. Reeve, Lynne Carpenter-Boggs, Christopher W. Schadt, J. Richard Alldredge, Carolyn F. Ross, Neal M. Davies, Jizhong Zhou. Fruit and Soil Quality of Organic and Conventional Strawberry Agroecosystems. PLoS ONE, 2010; 5 (9): e12346

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Worlds Best Superfoods…

September 2nd, 2010

August 2010 article, CNN Health News on the Worlds Best Superfoods!!!

What are the World’s 10 healthiest cuisines???

world-superfoods-healthy-takeout

Click here to read the CCN Article!

Author and physician Daphne Miller, MD, discusses the Worl’d Healthiest cuisines in her book titled The Jungle Effect: The Healthiest Diets from Around the World—Why They Work and How to Make Them Work for You. Enjoy global cuisines in their purest state, on the other hand, and you get meals that are light, nutritious, and incredibly yummy.

Click here to read

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Long Lasting Effects of Low Level Exercise and Junk Food….

August 30th, 2010

What are you waiting for? Start eating clean and exercising NOW!

Low level physical activity and poor food choices last YEARS. Read this interesting article discussing a 4 week splurge of bad food and how it’s detrimental effects lasted for up to 2 years!!!

Study: A group of Swedish researchers restricted exercise and increase food intake in 18 subjects for 4 weeks.

Results: study group gained more than 12 pounds in the 4 weeks of the study, some of which was lost after the study. BUT even 2 years after the study the subjects had increased fat-mass compared to their starting levels and the controls.

Conclusion: “short period of excessive eating and a lack of exercise can potentially change an individual’s physiology, causing it to be harder to lose and keep off weight. Ernersson summarised, “The change of fat mass was larger than expected when compared to the controls, it suggests that even short-term behavioural changes may have prolonged effects on health.”

Source: Science Daily

“The long term difference in body weight in the intervention and control groups suggests that there is an extended effect on fat mass after a short period of large food consumption and minimal exercise.”

Posted in Eating Right, Exercise | No Comments »

Choose Grass Fed Beef Instead of Marbeled Grain Fed Varieties

August 27th, 2010

Grass Fed Beef is better for you and here is why

Grain fed (soy, corn and wheat) and genetically modified beef varieties produce a beef that is NOT good for health due to the increased inflammatory load they implore on your body (see the study below from from the British Journal of Nutrition). When consuming Red Meat, consider the Grass Fed option as it will be much better for your body!

Br J Nutr. 2010 Apr 9:1-5. [Epub ahead of print]

Differences in postprandial inflammatory responses to a ‘modern’ v. traditional meat meal: a preliminary study.

Arya F, Egger S, Colquhoun D, Sullivan D, Pal S, Egger G.

School of Human Nutrition, University of Sydney, Sydney, NSW, Australia.

Abstract

A low-grade inflammatory response (‘metaflammation’) has been found to be associated with certain chronic diseases. Proposed inducers of this have been aspects of the modern lifestyle, including newly introduced foods. Plasma TAG, and the inflammatory cytokines C-reactive protein (CRP), TNF-alpha and IL-6 were compared in a randomised, cross-over trial using ten healthy subjects before and after eating 100 g of kangaroo, or a ‘new’ form of hybridised beef (wagyu) separated by about 1 week. Postprandial levels for 1 and 2 h of TAG, IL-6 and TNF-alpha were significantly higher after eating wagyu compared with kangaroo (P = 0.002 for TAG at 1 h, P < 0.001 at 2 h; P < 0.001 for IL-6 and TNF-alpha at 1 and 2 h). CRP was significantly higher 1 h postprandially after wagyu (P = 0.011) and non-significantly higher 2 h postprandially (P = 0.090). We conclude that the metaflammatory reaction to ingestion of a ‘new’ form of hybridised beef (wagyu) is indicative of a low-grade, systemic, immune reaction when compared with lean game meat (kangaroo). Further studies using isoenergetic intake and isolating fatty acid components of meats are proposed.

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