by dnshah | Jul 23, 2019 | Health and Wellness Tips
According to a study being discussed in the UK and US, “People under 65 who eat a lot of meat, eggs, and dairy are four times as likely to die from cancer or diabetes.”
Well, this changes things for those following the KETO diet, which focuses on high protein/ low carb meals to lean up and encourage health. In addition to being strict and overcoming cravings, now there is evidence that diet could be harmful to your health.
This study showed
- Non-seniors (age < 65) eating more than recommended animal proteins have a greater (73 times more) risk of dying from diabetes.
- Non seniors consuming the recommended lower end of protein intake is associated with a major reduction in cancer and overall mortality.
- Seniors (age > 65) with lower protein intake are associated with higher risk of diabetes-related death.
Overall the study shows that older adults may fare better by increasing protein consumption after the age of 65; they have a higher requirement for protein in the senior years when the body is losing more muscle and becoming frail. They should eat more than 6-10% of calories from protein (around 50g/day). Also, it’s not just about diet alone. Since sedentary seniors lose 1% of muscle mass annually, their muscle converts to fat. They have to work to convert that fat back to muscle. This entails resistance training (with diet changes).
Diet changes include sufficient protein (more than 0.8g/kg body weight) AND plenty of vegetables. Eating recommended amounts of vegetables reduces the risk of developing low muscle mass. This may be due to the alkalizing effect of vegetables since many other body functions create more oxidation and acid (breakdown of muscle mass, exercise, acid-promoting diets, stress, chronic inflammation, etc.)
In fact beans, legumes, and other plant-based proteins are also alkaline compared to animal proteins. So as we age, it becomes increasingly important to promote vegetables and plant-based proteins.
by dnshah | Jul 23, 2019 | Health and Wellness Tips
(serves 6)
A NutriLicious recipe that is free of meats, gluten, dairy, corn, eggs, nightshades, nuts, soy, and is Paleo as well as Vegan/Vegatarian.
INGREDIENTS
7 cups vegetable broth
6 cups spinach, chopped
3 cups buckwheat
2 cups mushrooms, sliced and sauteed
¼ cup extra-virgin olive oil (EVOO)
6 garlic cloves, minced
1 teaspoon salt, to taste
METHOD
- Grind the buckwheat in a spice mill (or clean coffee grinder) until fine.
- Heat EVOO in a large pot over medium-low heat.
- Add garlic and sauté for about 3 minutes.
- Add the ground buckwheat and stir well.
- Stir in 1 cup of broth. When all the liquid is absorbed, add another 1 cup of broth, along with the spinach.
- Repeat with the remaining 4 cups of broth, 1 cup at a time, until the consistency of a thick polenta.
- Mix in salt, taste, and adjust as needed.
- Top with sauteed mushrooms.
Nutrition: Calories: 426; Total Fat: 13g; Total Carbohydrates: 65g; Sugar: 2g; Fiber: 10g; Protein: 18g; Sodium: 1307mg
by dnshah | Apr 29, 2019 | Recipes, Side Dish
INGREDIENTS
- 2 ¾ cups (300 g) rolled GF oats
- 1 loosely packed cup unsweetened coconut flakes
- ½ cup chopped dates
- ¼ cup dried cranberries
- ¼ cup raisins
- 3 tablespoons EVOO
- 2 tablespoons maple syrup
- ⅓ cup unsalted pumpkin seeds (preferably raw but roasted work too)
- ⅓ cup unsalted sunflower seeds (raw or roasted)
- ⅓ cup unsalted almonds with skin (raw or roasted), roughly chopped
- ¼ teaspoon fine salt
- ¼ teaspoon cinnamon
METHOD
- Preheat the oven to 350°F (170°C).
- In a big bowl, mix oats, seeds, nuts, salt, and cinnamon.
- In a separate bowl, whisk together oil and syrup until combined. Pour it over the dry ingredients and mix well.
- Distribute the granola evenly on a baking sheet (I usually use a 10x15inch or 25x33cm jelly roll pan). Bake for about 15 minutes, turning the granola after 10 minutes. After turning it for the first time after 10 minutes, add the coconut flakes on top and continue baking. The more often you turn it, the more even it will bake. Always have a look at the edges since those brown first.
- When the granola turns golden, take it out of the oven. Sprinkle the cranberries and raisins and press the granola down with a spatula (encourages clusters, but there are hardly any). Let cool completely. Store in a large airtight container or several smaller ones. Enjoy!
by dnshah | Apr 29, 2019 | Health and Wellness Tips
A common question I get from both men and women is what nutrition will help with hair loss.
For men it can affect the temples and crown of the head, the entire scalp, or even other areas of the body. Normal hair loss is defined as losing 100 or less hairs per day. Anything beyond this can indicate an issue:
- Genetic predisposition to hair loss. Male- and Female-pattern baldness is hereditary, and follows specific patterns gradually as we age. This affects over 80 million people in the US.
- Hormonal related balding
- Thyroid fluctuations
- Medications
- Medical Conditions (ringworm, etc.)
- Stress
- Weight loss
- Nutritional deficiency
Some of these can be addressed with nutritional therapy. A focus on better diet can bring the required nutrients to each organ, including our digestive tract. Over time this can improve the absorption of micronutrients which can improve our hair, skin, nails, and body in general. By strengthening our hair at the roots, we can minimize hair fall and the results can begin to be seen after 6 months. It’s a long process; but the BEST way to get to the root of the problem (pun intended).
Some complementary and alternate actions (in addition to a doctor’s Rx) to strengthen your hair roots and follicles are to use cleaner products on your head (sunscreen, lotions, shampoo, conditioner, oils, serums); to have a cleaning regimen (including moisturizer and toner) for your scalp regularly; and to provide nutrition to your scalp regularly. This can be done topically with a product like Phyto phytologist designed for hair strengthening, or changing your diet and absorption. Some of these changes can include caffeine-based lotions and shampoos, capsaicin, marine protein supplements, melatonin, procyanidins (plant-based anti-inflammatory flavonoids found in apples, cacao, cinnamon, grapes, tea, pumpkin seeds, & rosemary oil).
Hair loss can have a significant emotional and social impact on individuals – women especially. This only highlights the importance of better dietary decision and overall clean nutrition. In some cases a lab test can help to identify any gaps in nutrition that contribute to hair fall. Partner with a functional health practitioner that can accompany you during your health journey, and help empower stronger roots to health. Contact me for an initial consult and customized strategy for this journey.
by dnshah | Apr 29, 2019 | Age Defying, Health and Wellness Tips
The recommendations on aspirin therapy for the prevention of cardiovascular disease has changed this year (March, 2019),and it reverses decades of medical advice in the US. The new guidelines say that lose-dose aspirin should NOT be recommended on a regular basis for cardiovascular disease for adults under the age of 70. There are various other factors (heart attack risk, high blood pressure, bleeding risk, previous heart attack, etc.,) that only your doctor can map into your health profile and make the best determination if aspirin therapy is for you or not.
The reason for the change in guideline is because the benefits of aspirin are not evident in the more recent studies, but some harm is. For seniors over the age of 70, the risk of bleeding is higher and aspirin therapy can be more harmful unless there is already an increased risk of cardiovascular disease.
Aspirin therapy is not beneficial for people under the age of 40 either unless there is an increased risk of cardiovascular disease. The risk of bleeding into the brain or stomach is greater than the preventative benefits to those with a lower risk of cardiac issues.
In a 2014 study, aspirin therapy increased the risk of side effects instead of reducing risk of cardiac issues with people having multiple risk factors including high cholesterol, blood pressure or diabetes. In 2018 published studies, the rate of bleeding into the stomach was higher than the benefits of the aspirin therapy. Other risks of aspirin therapy include cancer and death.
References
2013, November; Patrono, Carlo; European Heart Journal, Volume 34, Issue 44, Low-Dose aspirin in primary prevention: cardioprotection, chemoprevention, both, or neither?
2014, December; Ikeda Y, Shimada K, Teramoto T, Uchiyama S, Yamazaki T, Oikawa S, Sugawara M, Ando K, Murata M, Yokoyama K, Ishizuka N; JAMA,312(23); Low-dose aspirin for primary prevention of cardiovascular events in Japanese patients 60 years or older with atherosclerotic risk factors: a randomized clinical trial.
2018, October; ASCEND Study Collaborative Group; New England Journal of Medicine; 379; Effects of Aspirin for Primary Prevention in Persons with Diabetes Mellitus.
2018, September; Gaziano JM, Brotons C, Coppolecchia R, Cricelli C, Darius H, Gorelick PB, Howard G, Pearson TA, Rothwell PM, Ruilope LM, Tendera M, Tognoni G; ARRIVE Executive Committee; Lancet, 392; Use of aspirin to reduce risk of initial vascular events in patients at moderate risk of cardiovascular disease: a randomized, double-blind, placebo-controlled trial.
