Doctors Want Education On Integrative Medicine

Arizona Center for Integrative Medicine – Dr. Andrew Weil

Seattle Washington

I had the good fortune to attend the opening sessions of the Nutrition and Health Conference in Seattle today. Dr. Andrew Weil launched this nutrition education conference for medical doctors ten years ago when just 21 hours of medical education in nutrition was recommended for doctors. In 2004 only 44% of medical schools met that minimum recommendation.

At the conference today 50% of the registered attendees were doctors. The need for this education is acute, and they are aware of it. At least some of them.

intellectualist.com

What is Integrative Medicine?

Integrative medicine is healing-oriented medicine that takes account of the whole person (body, mind, and spirit), including all aspects of lifestyle. It emphasizes the therapeutic relationship and makes use of all appropriate therapies, both conventional and alternative. Read more from Dr. Weil.

This evolving approach is desperately needed to deal with the heavy burden of the poor state of health in the US.

“Positive health requires a knowledge of man’s primary constitution and of the powers of various foods, both those natural to them and those resulting from human skill. But eating is not enough for health. There must be also exercise, of which the effects must likewise be known. … If there is any deficiency in food or exercise the body will fall sick.” Hippocrates, 480 BC

The Optimal Diet

Cut to the chase. How do we eat to optimize health and still enjoy eating while avoiding disease?

Dietary extremism is rampant but not the answer, according to Dr. Weil. Low fat, no animal (Vegan), all animal (Paleo) and Raw Food are some examples. This polarization of eating patterns looks at food from only a nutritional perspective and ignores the essential pleasure and social bonding that food provides us. Humans are genetically, metabolically and biochemically unique individuals. We are the product of diverse cultural and traditional eating patterns. Mindful, respectful appreciation of the good feeling that comes from the pleasure of food is healing. Optimal diets must be flexible, adaptive to cultural tastes, focus on pleasure and the social aspect.

Two traditional diets that appear superior are the Japanese and Mediterranean diets. Dr. Weil also agrees with the recommendations from The Nutrition Source at the Harvard School of Public Health.

The Big Take Away

• Eliminate the consumption of refined food.

• Drinking sweetened beverages (including fruit juice) is the major obesity driver in kids.

• Chronic inflammation is the prime driver of many of the health issues and disease of our culture. Dr. Weil has created the Anti-Inflammatory Diet Pyramid.

• Gut Flora and Fiber are crucial elements to managing this inflammation.

• Many spices and herbs are potent anti-inflammatories. (Ginger, Cinnamon, Turmeric to name a few)

• Sea vegetables and mushrooms have protective qualities.

Learn how to take control of your nutrition. Hire a Personal Nutrition Coach as your concierge to health. See what a month of support can do for you. To contact Dorothy go to http://www.SynergyWellnessNW.com

Stress Management Through Self Empowerment

Stress comes in two forms. Eu-stress is the happy kind that creates energy and focus.  Dis-stress is the not-so-happy kind that comes from feeling out of control, that life has control of you.

A vital key to managing distress is to change your thinking, even if you cannot change the environment that is causing your distress. Think of it as outsmarting the external situation you are faced with or your internal belief, if that is what is setting up the stress. Simple yes, but often far from easy.

Consciously Choose Your Experiences

“It is essential to remember that every time we act on a belief, the texture of the future is changed. The self decides which feelings or ideas should take precedence over the rest.”          M. Csiksentmihailyi from The Evolving Self

Humans live by stories, the experiences and beliefs that both inform us and keep us captive. We all have a great dream for our lives that often gets detoured by the inevitable practicality and minutiae of living.

Stress Is The Tiger

The body has an efficient mechanism to optimize survival by putting our energy reserves to work on the critical functions for fight or flight situations.

Muscles for running and the senses like sight and hearing go on sharp alert. The non-essentials for surviving the scenario go on the back burner of energy supplies, so to speak. So what happens when you are freaked out by a pressing task, driving in rush hour traffic, racing to the airport when you are about to miss the last plane home or worried about your finances, health, etc? You know, just the daily stuff you deal with. Your body does what it is programmed to do. Your digestion goes on the back burner of energy supplies. Poor digestion can create poor nutrient absorption and damage the gut lining. Given that most of your immune-system is your digestive system, you also can become vulnerable to pathogens, viruses and bacteria that otherwise would not affect you.

Now you see the real value of taking a breath and a break when you are going to eat.    It is an elegantly simple fix to save your health as well as your sanity.

The adrenaline release also impacts blood-sugar and insulin.  We are meant to take a rest after the stressor so the system can recover and get back to normal function. Take time to relax.

Finding Self-Empowerment

What brings you peace and ease? Even one focused breath can make all the difference. Freeze-Frame (click and go to page 9) is a simple tool from HeartMath. It is a one-minute technique that allows a major shift in perception. More than positive thinking, it creates a definitive, heartfelt shift in how we view a situation, an individual or ourselves.  You can also go to The PBS article about HeartMath at http://www.pbs.org/bodyandsoul/203/heartmath.htm

Tips to Help You

When you are in distress choose a tool like the Freeze Frame or a mantra and take a moment to stop the frenzy and allow your perspective to shift.

Take a clear break from other activities when you eat. Just do one thing, eat. Breathe and chew well.

Plan a time each day to focus on relaxing mindfully.

Be willing to ask for support.

Make a list of your tasks. Label them as A, B, or C. Tackle an A before you choose a B or C.

 

Dorothy coaches people on their way to achieving  health and lifestyle goals.  Contact her at www.SynergyWellnessNW.com

 

Making Plant Food Sing

Transforming healthy vegetables and fruits into delicious dishes is easy with the simple addition of a flavorful dressing. Make your own and enjoy preservative free, inexpensive and always fresh dressings.

With thanks from theepochtimes.com

The culinary world names five flavors that speak to your palate and subsequently your brain translates the message as delicious or icky or somewhere in between.

Our perception of the taste of food is determined by the interaction of tastes, aromas and “mouth feel” produced by the ingredients. A food tastes good to you when it is balanced with the five flavors or when one of those flavors is emphasized to achieve a specific taste. And we all perceive differently.1

The Five Flavors

Salty, Sweet, Sour, Bitter and Savory. The Japanese have named savory as umami. Umami comes from the Japanese word umai, meaning delicious, and can be described as savory. It can be accomplished by adding a little butter or a sprinkle of parmesan cheese. Umami is imparted by amino acids called glutamates, found in meat, fish, dairy, vegetables and fruits, such as olive oil. Taste buds, clusters of sensitive cells are distributed across the entire surface of the tongue. These clusters of cells have different degrees of sensitivity to the basic tastes.2

Making your own dressing is easy and fun

Making a salad dressing or dip involves using ingredients that contain the five flavors blended to complement each other and the dominant flavor of the food they will dress. Dressings generally include fat, acid, salt, sweetness and seasoning.

Fats, like olive oil, nut and seed oils provide the “ride” for vinegars and lemon juice as the acids. Yogurt, sour cream and buttermilk are useful acids that add richness and smoothness.  The fat to acid ratio can be 4:1, 3:1 or 2:1, depending upon the intensity of the flavors in the oil and the acid. Dressings can be made simply in a jar with a lid or in a blender. Let them rest for a while at room temperature so the flavors blend.

Beyond salt, the seasoning can come from many sources. Choose complementary accents based on the flavors in the food you are dressing. To test your blend, dip a piece of lettuce into the mixture as opposed to tasting from a spoon.

Deborah Madison outlines these additions in her wonderful book Vegetarian Cooking for Everyone.

For sharpness – capers, olives, green peppercorns, salty cheeses

For liveliness – diced shallots, scallions, chives, pickles, citrus rind

For pungency – fresh garlic, fresh black pepper, mustard and horseradish

For mystery – citrus juices

For spice – ginger, cumin, paprika, fresh herbs

For sweetness – roasted red peppers, honey, maple syrup

Have fun blending your favorite tastes, oils and vinegars until you create your own signature dressing.

1 http://www.aromadictionary.com/articles/tonguemap_article.html

2 http://www.nytimes.com/2012/03/20/science/no-clear-cut-taste-map-of-the-tongue.html?_r=0

Protein Needs – The Reality Check or “Where Do Vegans Get Their Protein?

The question is a frequent one.

 

The real questions about protein in the diet should be:

         How much protein should I eat?

         What kind of protein is optimal for human health?

Who is the beneficiary of the research that supports a nutrition statistic? Who makes the most money or who funded the research? Call me skeptical but I think that is worth adding to the total evaluation.

How Much Protein Should I Eat? Bottom Line Answer = about 10% of your daily calories should come from protein.

Dr. John McDougal is a respected resource for nutrition education. In his work Common Sense Nutrition his guideline is 8 to 15% of total daily calories from protein. Many other Functional Medicine health care providers concur with that number. The Institute Of Medicine and World Health Organization recommend 10% calories from protein; 0.8 to 0.83 grams/kg/day. 0.8 grams per kilogram equals .36 grams per pound, as one kilo equals 2.2 pounds.

Example:         110 pound body weight = 40 grams of protein

                           150 pound body weight = 55 grams of protein

Athletes and body builders may be able to utilize higher protein intakes during  high competition and muscle building phases of their training season.

Eating Too Much Protein

When you eat more protein than your body utilizes to form structures, it gets converted to carbohydrate. Then the carbohydrate moves into glycogen storage. When glycogen stores are filled, excess nutrients are converted by the liver and stored as triglycerides in fat tissues.1

T. Colin Campbell, the respected researcher from Cornell and author of The China Study writes “The correct recommended intake is around 8-10% protein (not 35%!) which can be easily supplied by a good whole foods plant based diet. Even potatoes will do the job alone.

So, it’s back to the question of how and why and who is recommending [higher] numbers. The first time that these new high limits appeared was when a top consultant to the dairy industry, was chairing the Food and Nutrition Board that was responsible for the report. That report was funded by the dairy industry-based Dannon Institute, among other corporate benefactors who, accidentally I suppose, rather liked these high protein recommendations. “2

Generally, all food sourced proteins are digested to individual amino acids and absorbed.

Although there are dozens of naturally occurring amino acids, the proteins in our body are derived from just twenty. Of these twenty amino acids, our body is able to adequately synthesize twelve by combining nutrients. The other eight amino acids, called essential amino acids, must be supplied by our diet. 3

My Side Note: Human Mother’s milk supplies 6% of calories from protein. Cow’s milk provides an excessive 26%.4

The Surprise Hidden Protein Source In Your Body

In addition to protein we eat there is an internal source of amino acids. Endogenous amino acids are derived from the sloughing of intestinal cells and used up digestive enzymes. These recycled proteins are a rich source of essential amino acids. We now know that the body is quite capable of taking incomplete proteins and making them complete by utilizing this recycling mechanism. It is now clear that more than 200 grams of endogenous protein is added to the daily dietary protein. Given the recommended daily intake is about 0.8 grams per kilogram of body weight, for a 150 pound person that is 55 grams. The important fact here is that the majority of amino acids absorbed from the intestinal tract are derived from recycled body protein.5

Are We Built to Eat Meat As Our Primary Protein Source?

All natural foods-from lettuce to nuts-contain varying amounts of protein. Most conventional nutritional thinking ignores the tremendous contribution of plant foods to our protein needs.

Even a brief look at comparative anatomy illustrates quite clearly that man is not designed to be an obligatory carnivore. And just because our bodies have a vital need for a substance does not mean that twice or three times our need is even better.

A diet of sufficient caloric intake derived from fresh fruits and vegetables with the variable addition of nuts, whole grains and legumes will provide an optimum intake of protein and other nutrients, depending upon the particular foods eaten.6

Bottom Line = Humans are omnivores. We can eat and utilize nutrients from animal food as well as plant food.7 The most healthful diet appears to be from predominantly plant foods. Some proponents of a plant based diet also acknowledge that eating 2 to 3 servings weekly of meat, fish or animal protein as 3 to 4 ounce servings is acceptable in a healthful diet.

References

1) http://www.jlr.org/content/11/2/131.full.pdf

2) http://www.tcolincampbell.org/courses-resources/article/protein/browse/1/?tx_ttnews%5BbackPid%5D=76&cHash=1a1a6bfcecf641f8c2f63d1ded113b4d

3) http://www.bodyrecomposition.com/the-protein-book Lyle McDonald

4) http://www.fredericpatenaude.com/blog/?p=80

5) http://www.healthpromoting.com/learning-center/articles/where-do-you-get-your-protein

6) http://www.youtube.com/watch?v=1GsGxqdlP4U

7) http://www.dailymail.co.uk/health/article-32381/Meat-vegetarian-best-you.html

Eating the Green Road for Health, Sustainability and Compassion

SynergyWellnessNW (that would be me), supports these scientifically based Standards as the optimum diet for health and longevity. These Standards were established at the International Living Foods Summits, held between 2006 and 2009. Vegan and plant based diets are endorsed by Dr. T. Colin Campbell, Dr. Joel Fuhrman, Charlotte Gerson, Director of the Gerson Institute, Dr. Neal Barnard, Dr. Alan Goldhammer, Director of True North Health Center, Dr. Caldwell Esselsten, Dr. Dean Ornish, Dr. John McDougal and many other scientists, nutritionists, medical professionals and athletes. Two vegan athletes I am inspired by are Ruth Heidrich and Brendan Brazier. 

It is all pretty compelling, don’t you think?

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Courtesy of Green Scene

According to the International Living Food Summit Guidelines, eating the following diet will significantly address the urgent issues of health, environmental sustainability, world hunger, and a compassionate respect for all life

• Vegan (no animal products, cooked or raw)
• Organic
• Whole Foods
• At least 80% raw (the remaining to be whole food, and organic)
• High in nutrition such as vitamins, antioxidants, and phytonutrients
• Highly mineralized
• Contains a significant quantity of chlorophyll-rich green foods
• Contains adequate complete protein from plant sources
• Provides excellent hydration with a large proportion of high-water content foods and pure water
• Includes raw vegetable juices
• Contains all essential fatty acids from naturally occurring plant sources
• Has moderate, yet adequate caloric intake
• Contains only low to moderate sugar and exclusively from whole food sources
• Contains minimal amounts of unprocessed salts, as needed (depending upon your constitution)
• Is nutritionally optimal for both detoxification and rebuilding

It is also agreed that:

• Eating local, ripe, seasonally available foods as appropriate is preferable
• Plant-based supplementation of Vitamin B-12 is imperative. Adequate Vitamin D levels can be maintained with sufficient sun exposure. When exposure is inadequate, take appropriate levels of plant – based Vitamin D-3.
• The addition of enzyme active superfoods and whole food supplements is advised but does not take the place of the optimum diet described above.
• Caffeinated and/or addictive substances (even in their raw form), such as cacao/chocolate, coffee, caffeinated teas, and alcohol are limited to occasional consumption, if at all.
• This way of eating can be further optimized by tailoring it based on individual needs
• Diet is a critical part of a healthy lifestyle, yet not the entire picture. A full spectrum, health-supportive lifestyle is encouraged. This includes physical exercise, exposure to sunshine (with awareness), as well as psychological health.
• Avoiding environmental toxins and toxic products is essential. Paramount is pure water (for consumption and bathing), the use of natural fiber clothing, and non-toxic personal care products. Also consider healthy options in home furnishings/building materials and related items.

The Pleasure Trap May Kill You

The Pleasure Trap refers to several inborn and genetic drivers that manipulate us and our behavior, in spite of the conscious awareness that it may not be the right direction or action for health and well being.

In the book The Pleasure Trap the authors identify three things that drive human behavior.

• SEEKING PLEASURE
• AVOIDING PAIN
• CONSERVING ENERGY

Specifically I am talking here about eating behaviors but the Pleasure Trap fits all types of things that we often call addictive. Think about it, the more taste sensation a food has, the more of it you are likely to eat, right? That sensation stimulates your brain to release dopamine which screams “ PLEASURE, THAT FEELS SOOOO GOOD, MORE, MORE…”

The over indulgence continues and demonstrates the second driver, avoiding pain. “I am suffering because I don’t have more of …(whatever)”.

This is the hook that the commercial food industry is banking on when they add chemicals , fats, salts and sugars to artificially stimulate the senses of taste and smell.

The other part of our over-consumption crisis is that humans have a primal drive to eat calorie dense food. This is connected to the third driver, conserving energy. It meant survival then. Now it means obesity, diabetes, heart disease and high blood pressure. In our day it means too many calories with too much stress and too little physical activity.

Become aware of these seductive drivers.  Give yourself a nod for bucking the system when you can say “No thanks” to a second helping or taking ANOTHER one of those fabulous Christmas cookies.  Food is meant to nurture us, not kill us.

What Can You Do to Give Yourself a Leg Up?

Read labels on prepared foods. Know what the strange names mean and empower yourself to avoid them.

1.  Added sweeteners, both natural and chemical.  These make up 25% of the calories in teen diets.

• Anything that ends with –ose means a natural sweetener added to the food. Did you know that Agave has more fructose than High Fructose Corn Syrup?
• Malt
• Xylitol
• Sorbital
• Aspartame
• Saccharine
• Acesulfame

2. Flavor and Taste Enhancers

• Glutamic Acid is MSG
• Isolated Soy Protein amino acids are used to make MSG
• Autolyzed yeast
• Disodium Guanylate
• Disodium Inositate
• “Flavor” is undefined and can mean chemicals

3. Salt

• Packaged foods contain added salt almost universally.
• Sodium content should be ½ to 1 mg per calorie in the food. Minimum daily sodium intake for survival is 500 mg.  Optimal daily intake is 1,500 mg. Maximum as defined by the Institute of Medicine is 2,300mg.
• I have been ranting about salt in my recent journal entries.  Look back if you have not yet seen those.

4. Oil

• High fat stimulates olfactory awareness that says “this is a calorie dense food” so the primal drive to eat high fat food is triggered.
• Read labels for Trans Fat, which is partially hydrogenated oil (aka unnatural) and has detrimental effects on cell membrane and function, which literally means all of you.
• How oil impacts satiety can be both good and bad. If you eat more whole, plant based foods that are naturally low in fat you will want to add a small amount (1 ounce of nuts or seeds or 1/3 avocado for example) to feel satiated. Feeling full is partly nutrient driven but more stomach stretch receptor-driven.
• Satiety is feeling full.  120 calories of oil is 1 Tablespoon of oil which will not fill you up. 120 calories of fruit and vegetables is 1 Pound of food and that will fill you up.

Do your best to limit the food you buy that needs a label. Whole, real food is best.

Salt, Sodium and Your Health

Though we use “salt” and “sodium” as if the two words were interchangeable, there is a difference. Table salt is actually sodium chloride or NaCl.

Sodium is used to transmit nerve impulses and is found in every cell of your body. The balance between sodium and other ions regulates the pressure of cells and is related to your blood pressure. About 40% of the amount of salt by weight comes from sodium.

There is strong evidence that links our current salt intakes to high blood pressure, the main cause of strokes and a major cause of heart attack, which are the most common causes of death and illness in the world. A high salt diet is linked to other conditions, cancer of the stomach, kidney disease, kidney stones, obesity and exacerbating the symptoms of asthma, Meniere’s Disease, Alzheimer’s Disease and Diabetes. Excess salt is also related to osteoporosis. Excess salt increases your need for calcium so it gets pulled from the stored sources like bones and teeth. Salt is also related to GERD and congestive heart failure. This and more at World Action Salt.

What about children?
There is now evidence to show that a high salt intake in children also influences blood pressure and may predispose them to the development of a number of diseases including: high blood pressure, osteoporosis, respiratory illnesses such as asthma, stomach cancer and obesity. Kids under one year need about 1,000 mg (1 gram) per day based on IOM recommendations.

However, reducing the sodium intake in the US remains difficult,

in part because 75% of sodium

in the average American diet comes from packaged,

processed, or restaurant food.

Notice that the picture below shows salt in grams, that is 1,000 mg!!!!! Now read on to see how much salt you should eat.

Fast Food Salt Courtesy DailyTelegraph.AU

How Much Should You Eat?
Twenty-three hundred (2,300) milligrams is the highest level considered acceptable by the National High Blood Pressure Education Program. The 1,500 milligram level can lower blood pressure even further and, more recently is the amount recommended by the Institute of Medicine  as an adequate intake level and one that most people should try to achieve. The lower limit for adequate system function is about 500  mg per day.

Whole natural foods straight from the garden will provide around 300-500 mgs of sodium per day. This leaves 1,000 – 1,200 mg/day to still be within the recommended 1,500 mg/day and to 1,800 – 2,000 mg to be under the upper limit. With no added salt coming from anywhere else, this leaves most people the ability to add around 1/2 to 3/4 tsp a day without increasing their risks.
Watch out for the usual high-sodium sources: cured meats; frozen or boxed entrées; frozen and canned vegetables; fast foods; sauces and salad dressings. Sodium also hides in unexpected places. For example, cottage cheese can contain almost 1,000mg per cup. Read labels to find good choices.

The Best Way to Control Salt Intake
You were wondering about enjoying the taste of your food, right?
There are two important factors here.

The re-calibration of taste buds
Gradually reduce the salt you cook with and ask the chef to cook your dishes with no added salt. Bring your own favorite natural sea salt to sprinkle on the food and you will get the taste you are looking for. Do NOT trust the restaurant to use unprocessed, bleached, refined and added-to salt. Iodized “When It Rains, It Pours” is not good for you. For more on the minerals in sea salt check this article from CureZone.

The human sensory system has the ability to adapt
In other words, you get used to something and it does not seem as intense as it did when your brain initially detected it. Sensory adaptation permits a living creature (human, animal, plant, microorganism) to find balance with its surroundings and efficiently respond to changes in stimuli.

So when you eat more salt, you continue to need more salt to notice the taste. This is part of The Pleasure Trap stimulus.  More on that coming up.