by dnshah | Mar 8, 2018 | Health and Wellness Tips
We believe that 25% of kids and 41% of adults use non-nutritive sweeteners (NNS), mainly from beverages and some foods. An NNS is a zero- or low-calorie sugar substitute (like aspartame, sucralose, or stevia). It is preferred by many people striving to be healthier; and clinically it is recommended for weight management and glycemic control. But does it really help with these things? A 10-year study by Azad et al. to quantify the impact of regular consumption of NNS on obesity and cardio-metabolic endpoints. The meta-analysis found that NNS don’t help with obesity or overall health. The results point out the following:
- In random controlled trials, there was NO significant effect on BMI
- In cohort studies, there was a modest INCREASE in weight and BMI
- In cohort studies, there was an INCREASE in waist circumference, hypertension, cardiovascular events, metabolic syndrome, and type 2 diabetes.
- Observational studies showed an INCREASE in abdominal fat and cardio-metabolic risk.
Now the main reason people use these substances… is to help with sugar and weight management; but according to the study, we see that the NNSs are not living up to their mission. Keeping in mind that we still don’t know the full effects of NNS – they are still relatively new and it will take time to understand the impacts of long-term human consumption. For this reason, this health coach advises some caution when deciding how to sweeten your beverages or food. People have acclimated to needing a “sweet” taste from their foods, but it is wise to acclimate our taste buds to appreciate the other 4 taste centers that reside on our tongues (salty, bitter, sour, umami) and thereby allowing a wider range of foods which are acceptable. As much as society tells us we need sugar, nutritionally we really don’t. I challenge you to satisfy and expand your taste preferences by including more of the other tastes our tongues recognize. Instead of a soda, consider a freshly brewed herbal tea sans sweetener, or pure water flavored with mint, cucumbers, or fruit.
by dnshah | Mar 8, 2018 | Health and Wellness Tips
Peri- and post-menopausal women, aged 50-60, typically gain 1.5 pounds per year. It was once believed this is because of a decrease in overall estrogen levels. Declining estrogen can lead to an increase in total body fat, and a decrease in lean body mass. Today a more accurate theory points to more bio-individual factors, such as:
- Aging, which lowers lean body mass and resting metabolic rate.
- Sleep disturbances, which can lead to less physical activity during the day.
- Less physical activity, which lowers lean body mass and resting metabolic rate.
- Not reducing caloric intake with age, which commonly results in weight gain.
Peri- and post-menopausal women also see weight gain deposited in the mid-region, as compared to other women generally gaining weight. The pattern of depositing fat in the central region can also increase risks of cardiovascular disease, which is the leading cause of death in post-menopausal women. Also obese post-menopausal women have a higher mortality rate than non-obese counterparts. So it is very important for peri- and post-menopausal women to strive for weight reduction at this phase of life. A healthy eating plan which curbs weight may also help to reduce risks for obesity related diseases and some cancers (breast & uterine).
Effective weight reduction plans should focus on the body’s changing nutritional needs, and get to the heart of unhealthy eating habits and cravings. There should be 150 – 175 minutes of physical movement (like brisk walking) each week. Resistance exercise is important for increasing lean body mass. There should also be some quiet time for focus and reflection. When you finally give your mind, body, and soul the nutrition that it needs, unhealthy cravings should subside. Currently the Mediterranean diet and my own R.I.G.H.T. diet (for autoimmunity) stand out as superior options for reducing cardiovascular risks and weight loss. Yoga serves as a superior therapy for the body and mind. Working with a health coach, lifestyle coach, behavioral psychologist, or dietician has shown improved outcomes in this journey. What are you waiting for? Schedule your appointment today!
Reference:
Kapoor E, et al. Weight Gain in Women at Midlife: A Concise Review of the Pathophysiology and Strategies for Management. Mayo Clin Proc. October 2017:92 (10):1552-1558
by dnshah | Mar 8, 2018 | Diet and Weight Loss, Health and Wellness Tips
Almost 33% of Americans are affected by hypertension (HTN), which is a major risk factor for heart disease and mortality. While we still don’t know the exact cause for HTN, we know that it is associated with a fundamental defect in the kidneys to excrete sodium. This “salt sensitivity” is measurable and seen with increased salt intake leading to increased blood pressure. Salt sensitivity is seen in older adults, African Americans, and sufferers of kidney issues, diabetes mellitus, or metabolic syndrome.
With a recent awareness of the impact of our microbiomes, the microscopic bacteria colonies that life in our guts, we’ve learned that it plays a key roles in obesity, type 2 diabetes, and atherosclerosis. More recently in animal studies and a small human trial, we see that the microbiome plays a role in salt sensitive hypertension also. It seems a diet high in salt depletes the Lactobacillus species of bacteria in the gut, and that can increases risks of autoimmunity and high blood pressure.
Until a more lengthy research study is performed, hopefully we can begin to understand the dangers of a salt shaker sitting innocently at the dinner table. We can acclimate our taste buds to increased salt, and vice versa also! Gradually reducing the salt in our foods and adding in flavorful herbs and condiments allow our taste buds to appreciate varying flavors and great taste without putting our health at risk for HTN, cardiovascular issues, and autoimmunities.
by dnshah | Mar 8, 2018 | Diet and Weight Loss, Health and Wellness Tips, Obesity
In the 1970s the old food pyramid had the simple code 4432, which defined the 4 main food groups and how many daily servings you should have. It translated into 4 servings of Fruits/Vegetables, 4 servings of Grains, 3 servings of Milk/Dairy, and 2 servings of Meats. The food pyramid has continued to evolve since then. Today’s food pyramids vary. The one I like the most is from a health coaching site that is about more than nutrition – it’s also about anti-inflammation. We now know that chronic inflammation spells out illness in the long run, so as long as we distance ourselves from it, we will ensure good health. Today’s food pyramid encompasses a dozen food groups too. It calls for 4-5 daily servings of vegetables, 3-4 daily servings of fruits, 3-5 daily servings of whole grains, 1-2 daily servings of beans or legumes, 5-7 daily servings of healthy fats, 1 daily servings of meats, 2-6 servings of fish, 1 daily cup of tea, 2-3 servings of dairy, and no more than 2 glasses of red wine per day. There are also suggestions to add in healthy herbs and spices as desired. Our pyramid is abundant with tastes, textures, and colors which means a variety of antioxidant opportunity. For assistance on how to get all the nutrition you need from your daily meals, consider getting a single consult and having a weekly meal plan customized for your lifestyle. Make an appointment today!
by dnshah | Mar 7, 2018 | Health and Wellness Tips, Stress Management
Do you feel satisfied with your doctor visits, or do you sometimes feel it’s difficult to communicate why you are there. No one should feel dismissed, ignored, overlooked, and/or disrespected when asking for help, but I hear it happens… a lot. Part of the struggle has to do with the limited time the doctor has in front of you (sometimes 10 short minutes or less). Here are my top 5 tips for great communication, connection, and partnership at that time.
- Schedule a symptom-specific appointment. Make a list of the symptoms to discuss with your doctor, and schedule the appointment for those specific issues collectively. Don’t add on any others during that visit (like I think I might be getting the flu…) Share your concerns, ideals, and ask if they could be related
- Be the client. Be the client who has hired a doctor for support. It’s a more powerful mindset than a person who is at the mercy of a doctor’s diagnosis. You have hired them to help you on YOUR health mission. If they can’t, you can fire them. So appreciate the doctor’s knowledge & experience, and then speak confidently and share your goals of what you need help with.
- Prepare. Before the appointment, write down the key points to share, and what you need help with. Stay focused and calm as you communicate the purpose of the meeting.
- Bring resources with you. If your doctor won’t order the labs or tests you want, or can’t seem to connect the dots between your symptoms and the diagnosis you think you might have, bring some resources with you for supporting your requests and enriching the discussion. You are encouraged to bring my book, RIGHT Diet for Autoimmunity and other medical references to the appointment. Your doctor may not align with newer theories or holistic therapies, but share your desire for a working partnership if you want to gather more data or explore alternate therapies. Stand tall and speak up.
- Bring an advocate. Bring a friend or health coach with you. Having a friend by your side (physically or virtually) helps your confidence, communication, and focus. They can also take notes for you! It also can avoid power dynamics and the feeling of isolation and desperation.
If you are still not able to have honest clear communication with your doctor or if you feel disrespected, then it may be time to go separate ways. A good doctor will be respectful even if they don’t agree with the path you’d like to explore. An ideal doctor will explore that path you want to take and support that journey how they can.
Remember that you deserve to be respected. I have had a doctor tell me there is nothing wrong with me when I had a massive loss of weight and my hair was falling out in clumps. He refused to explore nutritional deficiencies, when in actuality that was an underlying issue. He made me feel small, silly, and stupid. That should NOT happen. The truth is you’re the expert of your body. You are also responsible for your health. So, you are entitled to answers for your questions and to have a respectful partner on your journey to better health!
If you ever want a virtual health coach by your side at your doctor, make an appointment with me and let’s get you the results you want!
by dnshah | Mar 5, 2018 | Age Defying, Diet and Weight Loss, Health and Wellness Tips
An alarming 90% of Americans are NOT meeting their recommended omega 3 fatty acid intake. The American Heart Association recommends about 500mg for healthy individuals, and more for heart patients. Children, women of child bearing age, pregnant/lactating women, and Mexican Americans were the subgroups found to consume the lowest levels of omega 3.
Omega 3 is a fatty acid that helps reduce inflammation in the body. Omega 6 is a pro-inflammatory fatty acid. We need both in balance. Each fatty food will usually have some amount of both. Omega 3 is broken down into two components in the body which do the anti-inflammatory work and provide cardiovascular benefits, EPA & DHA. In order to ensure sufficient EPA & DHA, we can supplement OR improve our omega 3:6 ratio.
Previously our fatty foods had better omega 3:6 ratios, but lately due to a number of reasons (processing of foods, meat & dairy industry practices, egg industry practices, etc.) that ratio is changing with omega 6 (the pro-inflammatory agent) becoming higher and the omega 3 becoming lower. So, we have to purposely take actions to improve this ratio. The chart will show the top vegan food sources to improve the omega 3:6 ratio. Hopefully the awareness of omega content in the foods will empower people to meet their recommended intakes AND improve their omega ratio.
Resources:
- American Heart Association. Fish and omega-3 fatty acids
- Richter CK, Bowen KJ. Total long-chain n-3 fatty acid intake and food sources in the US compared to recommended intakes: NHANES 2003-2008. 2017;52(11):917-927
- Papanikolaou Y, Brooks J. US adults are not meeting recommended elvels for fish and omega-3 fatty acid intake: results on an analysis using observational data from NHANES 2003-2008. Nutr J. 2014;13:31
