Archive for October, 2011

Try These Tips for a Better Breakfast

They say that breakfast is the most important meal of the day, so why not make it a healthy one? Eating breakfast can set the pace for your metabolism as well as give your body energy needed to complete its basic processes. If you’re looking to improve your breakfast habits, here are two things that you should always have as part of your breakfast.

  • Protein- This nutrient is critical for energy, cellular function, and other key processes. It is suggested that you consume at least 5 grams of protein for breakfast from foods such as:
    • Low-fat yogurt (vanilla)- 1 cup contain 9.3 grams of protein
    • Egg substitute- ¼ cup contains 6 grams of protein
    • Soy-based sausage- 2 ounces contains 12 grams of protein
    • Canadian bacon- 2 ounces contains 12 grams of protein
    • Skim milk- 1 cup contains 10 grams of protein
    • Turkey bacon- 2 strips contains 4 grams of protein
  • Fiber- Fiber is key for digestive system function. The recommended serving of fiber for a breakfast meal is 5 grams. You can get this amount from foods like:
    • Hot oatmeal or a hot whole grain cereal- ¾ cup contains 3 grams of fiber
    • Cold whole grain cereal- 1 cup contains 7 grams of fiber (and some are gluten free!)
    • Apples, blueberries, banana, or raspberries. They contain 2-4 grams of fiber, depending on serving size.

With a healthy breakfast built on protein and fiber, it’s easier to manage cravings throughout the day. Plus, fiber and protein give you energy to take on your day effectively!

Here’s a great healthy breakfast recipe to help you add more protein and fiber to your diet. It’s fast and perfect for an on-the-go kind of morning:

  • 1 cup fat-free yogurt in plain, vanilla, or strawberry (Greek yogurt works great!)
  • ¼ cup skim milk
  • ¼ cup rice bran
  • ½ scoop vanilla protein powder (optional)
  • Ground flax seed
  • 1 tablespoon almond or peanut butter

Combine all ingredients together to make a filling breakfast that can keep you going all morning long.



Go Pink with Vitamin D

Celebrating National Breast Cancer Awareness Month

As many of you already know, this is National Breast Cancer Awareness month.  I wrote a blog last year on this topic and stand by what I said then. We will only find a cure for breast cancer and other cancers when we start looking in the right place.
I am reminded of the story I heard several years ago.There was a man crawling on the ground under a street light searching for his keys, when stranger approached.

“What are you looking for?” the stranger inquired.

“I am looking for my keys.”

“Hmm, I don’t see them. Where did you say you dropped them?” the stranger asked.

“Oh, I dropped them across the street, but the light is much better here!”
This is the problem with finding a cure for breast cancer, all the funding goes to where the funding already is, with the big pharmaceutical companies. Science is hesitant to look in areas where they have not considered before, such as prevention.

Occasionally medicine considers prevention, but it must have a significant monetary outcome such as vaccines, which can be marketed worldwide.  A good example of this is the current scramble for a gluten vaccine that will allow celiac or gluten intolerant people to ingest gluten without harmful consequences.  Prevention is an intangible and subjective as far as most research is concerned.

Alternative physicians and nutritionists understand that prevention is key to overall health. Prevention is keeping our immune system strong by eating right, exercising and keeping stress to a minimum. Sometimes that includes supplementing our diet with nutrients we no longer get from our food, or as the case with Vitamin D3 from the sun.

Ancient man worked and lived outdoors his entire life. Each day spent in the sunshine, without sunscreen, gave him over 50,000 IU’s of Vitamin D3 a day. Modern man is lucky to get 1200 a day. Vitamin D3 is important to every single cell in our body. Vitamin D3 is not really a vitamin at all, according to some researchers, but a type of hormone that our body needs to stay healthy.

According to an article published in Germany in the Med Monsatsschr Pharm: Vitamin D is a secosteroid which, in its active form 1, 25-(OH)2-Vitamin D3, has hormone activities. Most cells and tissues in the human body have vitamin D receptors that stimulate the nuclear transcription of various genes to alter cellular function. Vitamin D appears to have an effect on numerous disease states and disorders, including osteoporosis, chronic musculoskeletal pain, diabetes (types 1 and 2), multiple sclerosis, cardiovascular disease, and cancers of the breast, prostate, and colon.

Dr. Joseph Predergast, who is board certified in internal medicine has done some ground breaking work with high dose Vitamin D3 in his clinic in Palo Alto, California. Dr Predregast recommends his patients take 50,000 IU’s a day. He makes this bold recommendation while most in medicine are in hand wringing mode over recommending 5,000 IU’s per day. He also states that if you are going to take that level of Vitamin D, be sure to cut WAY back on any calcium supplementation because Vitamin D supercharges your uptake and utilization of calcium and the bad side effects that people have tends to be calcium toxicity, not Vitamin D toxicity. Dr. Pendergrast states that many cancers are difficult if not impossible to get when taking D at these levels.

It’s worth looking into.

There was also an additional study I read on the survivor ability of postmenopausal women that stated women with low levels of vitamin D3 also had lower levels of surviving breast cancer.

Survival rate of postmenopausal women with breast Cancer.

Of course there are many factors with breast cancer and taking preventative steps is not a guarantee. You can decrease your probability of contracting different types of cancers, however even if you are genetically predisposed.

We can all make a difference today but just like Gandhi said, “Be the change you like to see in the world”Choose to be better at taking care of your health starting this month!



Gluten-Free Isn’t Just a Fad Diet

GlutenFlam.jpgIn recent months, the gluten-free diet has gotten a lot of attention. However, it’s important to note that going gluten-free isn’t just another diet fad. It’s a lifestyle that can pay off in an overall feeling of wellbeing, especially since gluten can prove to be a body-wide allergen that can go unnoticed for years.

Symptoms like mental fogginess, tingling in the extremities, fatigue and minor digestive symptoms can be passed off to other causes, but for many people, the culprit is gluten. Found in wheat products, gluten can affect our body’s systems through a celiac disease or gluten sensitivity. These health issues are not the same, but they can represent many of the same symptoms.

The Center for Celiac Research reports that celiac disease leads to serious GI symptoms and eventual health issues like infertility, neurological disorders and even cancer.  A recent study in Alternative Medical Review also found that inflammatory and autoimmune disorders, such as Type 1 diabetes, thyroid disease, osteoporosis and rheumatoid arthritis, are 10 times more likely in celiac patients than in the general population. Plus, gluten sensitivity represents its own set of damaging effects, often resulting in symptoms ranging from fibromyalgia to skin rashes. To put it simply, gluten can represent a low quality of life for many people. So why have we suddenly become so sensitive to gluten? Marcelle Pick, OB-GYN N.P. wrote a great article on gluten sensitivity that explains why many of us may suffer from conditions relating directly to gluten content in our food.

The gluten-free lifestyle incorporates a lot of foods that lighten the body’s overall load of toxins and difficult foods to break down, resulting in fewer health problems and just feeling, well, better! It’s not like other diet crazes and weight loss formulas. A gluten-free lifestyle doesn’t promise weight loss or slimmer thighs, but it does offer you a chance to finally start feeling better. Gluten-free foods are delicious and satisfying too!

For more information about the gluten-free lifestyle, be sure to check out our Gluten Resources section.

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