Green leafy vegetables are an important part of our diets. They are high in dietary fiber, folic acid, calcium and vitamin C in addition to being low in fat. Green leafy vegetables are known for reducing the risks of heart disease and cancer but recent research has shown they can also reduce the risk of type 2 diabetes. Just 1.5 extra servings of green leafy vegetables a day can have a 14% reduction in the risk of type 2 diabetes. Collard greens are a great addition to any stir-fry and arugula and mustard greens add a peppery bite to salads tossed with a simple olive oil and lemon juice dressing.

Sweet peppers are another tasty health food. Recently, researchers have found that capsinoids, the non-pungent compounds in sweet peppers, help us use energy more efficiently. This is good news for those of us who want to get the most out of our workouts! Sweet pepper spears and roasted garlic hummus are a delicious snack!

Celery contains dietary luteolin, a bioactive plant compound, which has recently been linked to increased performance on memory tasks. Researchers found that when given a luteolin-supplemented diet for four weeks, aged mice performed better on memory tasks than their control diet counterparts. Researchers concluded that the dietary compound luteolin reduces inflammation in the brain and decreases memory decline. Celery is delicious chopped and tossed with halved red grapes, diced grilled chicken breasts and pecan halves dressed with a dijon vinaigrette.

Watermelon is a summer staple. It is delicious and refreshing and has the power to help reduce blood pressure. Watermelon contains L-citrulline, a compound that helps widen blood vessels helping to reduce aortic blood pressure. Watermelon cubes tossed with fresh mint and a lightly sweetened balsamic vinegar reduction is a perfect summer dessert.

Tomatoes are another summer staple that should be on your grocery list. Tomatoes contain high levels of the antioxidant lycopene which has been found to reduce the risk of prostate cancer. Studies found that men who ate at least two servings of tomatoes a day, including tomato-based sauces, significantly decreased their chances of developing the disease. Halved cherry tomatoes tossed with small slices of fresh low-fat mozzarella cheese, whole basil leaves and extra virgin olive oil is an excellent accompaniment to any meal.

Strawberries are a delicious addition to any summer menu and are known to be an excellent source of vitamin C, folic acid and contain high levels of antioxidants. Researchers have also found that strawberries can reduce inflammation. Strawberries are a great snack just by themselves but they are also a tasty topping for whole grain cereal or sliced and tossed with feta cheese and arugula.

Oranges contain more antioxidants than any other fruit. Eating at least one orange a day in addition to the five recommended fruits and vegetables a day can reduce the risk for cancers of the mouth, larynx and stomach as well as reduce the risk of stroke. Orange wedges are a popular snack but they are also delicious segmented and tossed in a stir-fry or with peppery greens.

Beets are great for boosting brain health. They are high in nitrates which are converted to nitrite after consumption. These nitrites help open blood vessels increasing oxygen flow to the brain. Beets are delightful tossed in a dandelion green salad or roasted with carrots, pearl onions and sweet peppers.

Oregano is a staple of Italian and Greek cuisine.  Oregano can reduce inflammation and bone degeneration thanks to its active ingredient betacaryophyllin. Oregano is most often chopped and tossed in pasta dishes or stirred into soups. It is also delicious used in marinades and ground into pesto sauces.

Rosemary is another delicious, fragrant herb and researchers have discovered its scent may boost memory. Researchers have determined that when in office spaces are infused with the fragrance of rosemary workers have better long-term memory and quicker reaction times. Rosemary is a great addition to any sauce but also delicious baked in whole grain breads.

Pack your grocery cart with these powerful health foods and reap the benefits while adding delicious flavors to your summertime menu!

If you read food labels, you may notice this allergy warning or something similar: “this product was produced in a factory that also processes nuts, soybeans, etc.” The prevalence of food allergies has grown rapidly over the last decade. According to the CDC, from 1997 to 2007, reported food allergy cases increased by 18% in children under the age of 18 years old. Food allergies affect up to 8% of children and 3%-4% of adults. Other allergic conditions such as atopic dermatitis, allergic rhinitis, and asthma are more common in children who have food allergies.

What is a food allergy?

Food allergies are a potentially serious immune response to eating specific foods or food additives. Food allergies is an immunoglobulin (Ig)E- or non-IgE-mediated immune response to food protein. Eight types of food account for over 90% of allergic reactions in affected individuals: milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat.

Symptoms of food allergies may include the following:

• Hives
• Flushed skin or rash
• Tingling or itchy sensation in the mouth
• Face, tongue, or lip swelling
• Vomiting and/or diarrhea
• Abdominal cramps
• Coughing or wheezing
• Dizziness and/or lightheadedness
• Swelling of the throat and vocal cords
• Difficulty breathing
• Loss of consciousness

Severe food allergies can be life-threatening and may lead to a reaction called anaphylaxis. According to the FDA, each year in the U.S., it is estimated that anaphylaxis to food results in: 30,000 emergency room visits, 2,000 hospitalizations and 150 deaths.

Adverse reactions to foods are sometimes confused with food allergies, but are really food intolerances.  These non-immunologic food reactions can be metabolic (lactose intolerance), pharmacologic (chemical migraine triggers such as tyramine, aspartame, monosodium glutamate, nitrates/nitrites, alcohol, coffee, and chocolate), or toxic (scombroid poisoning or food poisoning) in origin.

Food sensitivities can have varied symptoms including gas, bloating, asthma symptoms, fatigue, headaches, weight gain (and difficulty losing weight), obesity, joint pain, depression and food cravings.

To get tested for food allergies, call Dr. Ross’s office 303-993-5468

You may have heard of IBS (Irritable Bowel Syndrome), but what do you know about Leaky Gut Syndrome? Leaky Gut Syndrome is a common health disorder in which the intestinal tract is more permeable or more porous than normal.  Toxins which should naturally be repelled and eliminated leak through small openings in the lining of the intestines into the bloodstream. Leaky Gut syndrome can cause food allergies because of the release of toxins from the gut which promotes inflammation and is associated with poor absorption of nutrients leading to some nutritional deficiencies.

If you have some of the following symptoms you could be experiencing Leaky Gut Syndrome:

• Abdominal pain
• Asthma
• Chronic joint and muscle pain
• Confusion or foggy thinking
• Mood swings & nervousness
• Recurrent vaginal infections and bladder infections
• Skin rashes such as eczema
• Bloating and gas, alternating constipation with diarrhea (usually referred to as IBS)

Some causes of Leaky Gut Syndrome are:

• Prescription antibiotics use
• Alcohol and caffeine consumption

• Chemicals in fermented and processed foods (dyes, preservatives, peroxidized fats)
• Enzyme deficiencies (e.g. celiac disease, lactase deficiency causing lactose intolerance)
• NSAIDS (non-steroidal anti-inflammatory drugs) like ibuprofen
• Prescription corticosteroids (e.g. prednisone)
• High refined carbohydrate diet (sugary foods, soft drinks and white bread)
• Prescription hormones

There is help. Leaky Gut Syndrome can be reversed by a change in diet. Eliminating sugar, white flour products, gluten, dairy products, fatty foods, caffeine products, alcohol and increasing fiber intake can combat the effects of Leaky Gut Syndrome. Treatment might also include the use of natural antibiotics (Echinacea, colloidal silver, and garlic), antiparasitics (cloves, wormwood, black walnut) and antifungals (taheebo, caprylic acid, grapefruit seed extract). Some supplements to use are natural digestive enzymes derived from plants, essential fatty acids such as flaxseed oil and antioxidants like Vitamin C & Vitamin E.

Leaky gut syndrome patients should chew their food more thoroughly, eat frequent small meals and take their time while eating. A juice fast and taking probiotics like lactobacillus acidophilus and bifidus can also help.

When left undiagnosed or untreated Leaky Gut Syndrome is associated with autoimmune diseases, such as lupus, rheumatoid arthritis, multiple sclerosis, fibromyalgia, chronic fatigue syndrome, Sjogren’s syndrome, thyroiditis, vasculitis, Crohn’s disease, ulcerative colitis, urticaria (hives), diabetes and Raynaud’s disease.

The saturation of weight loss programs and diets in our society has reached unprecedented proportions.  In the US, the private weight loss industry is a $58.6 billion a year industry. You can hardly turn on the TV, listen to the radio or read a popular magazine without seeing commercials announcing the latest and greatest weight loss techniques and methods. Coupled with the media focus on the “thin ideal,” it can be hard for one to get a handle on what a healthy body should look like.  But more importantly,  we’ve lost sight of what a healthy body should feel like.

Fortunately, health professionals and the medical community, as well as private organizations have taken notice and are working towards shifting our focus from weight loss to improving overall health.  Eating disorder organizations are also urging a paradigm shift in thinking from a focus on appearance and weight loss to focusing on maintaining overall health.

Weight is just one indicator of one’s overall health status.   Society’s focus on appearance and the thin ideal has been linked to the development of low self-esteem and depression, and an unhealthy body image, all of which may increase risk for the development of an eating disorder.

For a shift to occur, we must create realistic images of what that portray health first, then weight and focus on the following:

• Realization that weight is personalized and unique to an individual. There is not a perfect number on the scale for every person to attain.
• Discussions should be centered on gradual and moderate weight loss over time and not on one-size fits all diets or extreme diets that promise unrealistic results.  According to the National Heart, Lung and Blood Institute, a modest weight loss of 5-10 percent can significantly improve health and reduce risks for heart disease, cancer, stroke and high blood pressure.
• Understand that the amount a person weighs does not determine how healthy they are.  Overweight individuals who are active and have healthy diets are at lower risks for health problems such as those listed above than are thin, inactive individuals.
• Since our earliest models for how we should feel about our bodies begin at home, it’s important for parents to be good role models for their children.  They can do this by focusing on other assets or qualities their children exhibit other than just their appearance.  They can also do this by avoiding negative conversations about their own bodies.

Evidence shows that when healthy choices such as eating more healthily and being more active are in place health risks are minimized.  If we can shift our focus to health first, then weight we are more likely to reach our own individual healthy weight and to feel better as well!

In my last post, I discussed 10 Healing Foods for 2011. Just as there are foods you should incorporate in your diet, there are foods that should be eaten in moderation. I am going to share my top 5 foods to watch this year. This list may not surprise you, but its important to keep our eye on certain foods that contribute to health problems such as heart disease, diabetes, stroke and cancer.

5 Foods to Watch in 2011

1. Cocoa— High levels of flavanols found in cocoa can improve blood vessel function, promote digestive health by increasing beneficial bacteria in our gut, and may reduce the risk of cancer and cardiovascular disease.
2. Orange juice—Citrus fruits contain flavonoids which lower blood pressure and aid in cardiovascular health.
3. Garlic— Consuming garlic can protect against osteoarthritis, which can cause pain in the hip, knees and spine.
4. Leafy green vegetables (cabbage, kale, spinach)—Eating these vegetables can reduce the risk for Type 2 diabetes.  Increasing overall consumption of vegetables reduces cancer and heart disease risk.
5. Beetroot juice – Due to high amounts of nitrate, beetroot juice can help lower systolic blood pressure, dilate blood vessels and increase blood flow, reducing the amount of oxygen needed for exercise.
6. Fruits (apples, berries)—The antioxidants found in fruits may reduce stroke risk and promote kidney health.  Individuals consuming a high amount of Vitamin C had lower risks for ischemic stroke.
7. Whole Grains—High intake of whole grains can reduce abdominal fat, the type of fat associated with an increased risk for high blood pressure, high cholesterol and metabolic syndrome.  Eating more whole grains and less processed grains can improve not only your appearance, but reduce heart disease and diabetes risk.
8. Fish —Omega 3, found in salmon and other fatty fish may be protective against the leading cause of blindness in Caucasian Americans– Age-related Macular Degeneration (AMD).
9. Wine—Moderate consumption of wine may boost your cognitive function, which may be due to the polyphenols (antioxidants) that wine contains.
10. Brown Rice—Switch from white rice to brown rice to lower the risk for Type 2 diabetes.

It is recommended that flavanoid-rich foods be included in your diet because of the potential prebiotic benefits. Make a daily habit of including flavonoid rich foods into your diet.

May 2011 be your healthiest year ever!

A recent study posted in the Public Health Nursing journal revealed that a child’s eating habit is influenced largely by the mother’s diet. This should come as no surprise. Children who are exposed to healthy eating choices early on will make healthy choices later in life. Ideally, it is the role of the parents to introduce fruits and vegetables to kids at a young age. Kids are creatures of habit, just like the rest of us.

In some families, obesity tends to be a family trait. When children pattern themselves after the unhealthy habits of adults, they too become unhealthy adults. This does not have to be the case.

Here are some ways to get your kids to eat healthy foods:

• Model healthy eating. Kids do as they see. Set a good example for healthy eating. Don’t be a fast food junkie, yourself but expect your kids to want carrots and green beans.
• Be creative in food presentations. Healthy foods do not have to be boring. Get the kids involved in making the foods look “fun.”  Make healthy versions of kids favorites – for example, baked sweet potato fries drizzled with olive oil and sea salt.
• Be honest about the impact of eating unhealthy food. Teach them about having a lifetime of good nutrition. Remember the saying, “you are what you eat.”  This doesn’t mean identifying foods as bad.  Instead, take a positive approach.  Tell your children how carrots make them “bullet-proof” for seeing in the dark (high in Vitamin A) and broccoli makes their bones strong (high calcium content).
• Make cooking meals and grocery shopping a family affair. I know that shopping with small kids can some times be a daunting task. However, I have learned that the more involved kids are in the meal planning process, the more equipped they are to make good choices.

It is important not to bribe your kids to eat healthy nor punish them for not eating healthy. Bribery and punishment may give you an immediate response, but they can negatively affect the child and their attitude about food over a long period of time. Keep your attitude positive and actions healthy when it comes to nutrition. Your children will thank you.

As a board certified Addiction Medicine specialist I was compelled to respond to this question. I work with many individuals who are greatly impacted by all types of addictions.

Most think of addiction in terms of alcoholism, drug or sex addition, but as the issue of obesity increases across the world, it is important to take note that food can be just as addictive.  It has long been determined that junk food is unhealthy, but there is sufficient evidence to support that unhealthy eating can affect your brain. Yes, those potato chips and candy bars can alter your brain in ways you never imagined.

The inability to resist certain foods may lead to feelings of  lack of control or enslavement to eating, which is in fact what an addition is: enslavement to a habit.

The key to curing food addiction could lie in the balancing of neurotransmitters in the brain. When these are out of balance, you may feel depressed, anxious, angry, etc. Your brain will start telling the body that it needs more, and you will crave foods that will directly affect those neurotransmitters. A great example of this is sugar. When serotonin levels are low, many people will crave something sweet.

There are some healthy ways to curve your sugar cravings. One I strongly support is exercise. Daily exercise can raise your dopamine levels, increase your mood and reduce sugar cravings. Staying well hydrated is another way to protect your brain from imbalances. When eating, a good choice is to reach for naturally sweet foods, such as fruits and vegetables and whole grains.   Eating regularly throughout the day (3 meals and one snack) will also reduce cravings.

Here is a list of foods which can help your dopamine levels:

• Chicken
• Fish
• dairy products
• almonds
• avocados
• bananas
• legumes
• soy products
• pumpkin
• sesame seeds

If you are starting to get the sense that you are losing control over your food and your food is controlling you, I recommend natural addiction therapy.

Using an integrative medicine approach, you can provide your brain with the substances it needs to restore normal brain functioning, often without the use of prescription medications.

For more information on natural remedies for your cravings go to the home page (www.carolynrossmd.com) and look for the Your Better Body supplement which is designed to help you crave less.

I have spent years educating others about maintaining a healthy weight and how to control weight gain. I am convinced that what you do daily and consistently contributes greatly to your overall health. Just as “fad diets” don’t work in terms of leading to your optimal weight, “fad eating” or one of two days of indulgence will not cause you to be suddenly fat.

One can and some will gain a pound or two over the holidays. You may succumb to eating too many desserts and having too many drinks. Be mindful that your goal is to have a lifestyle of healthy living which will get you to your ideal weight and body image. Pound accumulation over the years it what leads to obesity.

In an article I read about this topic, Roger Cone, chairman of the Department of Molecular Physiology and Biophysics at Vanderbilt University School of Medicine, agreed that people tend to pick up some weight over the holidays. However, he doesn’t feel it should be of grave concern. Read the article here: http://www.npr.org/2010/11/24/131568463/post-feast-weight-gain-isn-t-as-bad-as-you-think“>http://www.npr.org/2010/11/24/131568463/post-feast-weight-gain-isn-t-as-bad-as-you-think).

Over the holidays, as the article states, overeating on one or two days won’t do tremendous damage.  I always recommend that my clients plan days they will eat their favorite foods and on those days “do damage control.”  In other words, don’t hurt yourself too much by binging or by going back for seconds, thirds or more.  Eat what you like and eat it in a reasonable quantity.  That way you don’t have too much work to lose holiday pounds after the season of “merry eating” is over.

Use your internal clues which tell you when you have had enough and make a decision to make healthy choices, even during the holidays. I would like to take this opportunity to mention the weight loss system I created.

The Anchor Weight Management System is a unique whole-person approach to restoring your joy in eating.  You can:

• make peace with food and with your body
• stop emotional eating and conquer cravings
• stop using food to deal with your feelings
• get off the diet treadmill for once and for all

Call us to find out about upcoming FREE seminars and next program start date:  303-993-5468

Tis the Season! Enjoy!

I have mentioned over the years the importance of having a variety of vitamins and minerals as a part of one’s daily diet regimen. One vitamin we don’t get enough of is Vitamin D. Unlike many other vitamins, Vitamin D is not found in most foods. It is made in the body by exposure to sunlight.

Since winter is upon us, it is important to take a look at factors affecting our Vitamin D status. What affects our vitamin D intake when there is not as much direct sunlight? A recent study at Emory University used twins in different geographical areas in North America to determine influences on Vitamin D levels. You can read the article here: http://tinyurl.com/2ulpk89“>http://tinyurl.com/2ulpk89.

The study found that Vitamin D status in winter is largely due to genetic factors, whereas other factors, such as lifestyle choices and sun exposure affect it more in the summer. Synthesis of Vitamin D can be influenced by skin color, genetics and sun exposure. There is also more research needed on the topic. However, we can impact the amount of Vitamin D we get by making good healthy choices.

There are ways of getting more Vitamin D into our diets, especially in winter. Take a stroll during lunchtime or early afternoon when there is more sunlight.  You should get sun exposure on bare skin without sunscreen for 15-20 minutes a day. This will help your body absorb more vitamin D. Add more fatty fish to your diet; some varieties are rich in Vitamin D. Also, fortified cereals and juices can provide additional Vitamin D. Still, those foods are not enough, so I recommend taking Vitamin D3 in supplement form – 1000 IU per day.

It is known that increased levels of Vitamin D can strengthen bones, give protection against some cancers, may reduce heart disease risk and support a healthy immune system.

Addendum:            Just this week, there was an announcement that suggested a doubling of previously recommended supplementation for Vitamin D up to 600 IU per day was recommended.  There was also discussion about the lack of evidence to support the use of higher doses or to prove the existence of Vitamin D deficiency in the population.  As always, research takes time.  However, it is simple to get your level of Vitamin D tested with a blood test.  If you are low, you should take supplements.