Natural Medicine, Naturopathic Doctors Doylestown, PA

Vitamin D: What's the Hype?

More than 40% of the population above age 50 may be vitamin D-deficient.  Since this vitamin is needed for utilization of calcium, even a small deficiency may promote the body to develop osteopenia and then later osteoporosis no matter how much supplemental calcium you take or get through diet.   

Vitamin D is made from a precursor when UV (ultraviolet) light or sunlight hits the skin.  It is thought that at least 75% of vitamin D supplies come from the sun light.  Today, we are seeing more and more people who are vitamin D deficient and believe it is because we are taking precaution against skin cancer by using sunblock. 

Studies have shown that vitamin D may play a role in weight control, decreasing fatigue, prevention of some cancers, decreasing inflammation, supporting people who suffer from mental illness and seasonal affective disorder (SAD) and multiple sclerosis. 

This time of year is the best time to ask your physician to test your plasma 25-hydroxyvitamin D level. 

If you test low, it is common that your physician will suggest 50,000 IU of Vitamin D per week.  If your levels are normal, it can be a healthy practice to take 1000 IU of Vitamin D3 per day throughout the winter season. 

5 Dietary Rules We Should All Live By

I felt I should mention diet since it is January and everyone is excited to get started on their new diet program or get back to their previous healthy eating.  As many of you know, when working with clients on weight loss, my approach involves creating long lasting changes that one can maintain over time.  Losing weight is not just about a 12 week program, a diet pill or a one week cleanse but instead a change of lifestyle that includes reshaping your diet, your daily movement and your emotional issues.  Understanding yourself and "what you are hungry for" will bring insight to why you eat when you do and why you choose the foods that you do. 

The following five dietary rules are important to consider for all not just for weight loss but for optimal health.  If it seems too overwhelming, start with one at a time and move through the list as you feel comfortable.

1.  Replace all soda, both regular and diet with water, sparkling water, seltzer and herbal teas.  

2.  Transition the "white" foods from your diet.  Including white bread, white rice, and white sugar.  Instead of white bread, choose whole grain, sprouted grain, spelt, millet or rice bread.  Instead of white rice choose brown or wild rice or even quinoa.  White sugar can be replaced with stevia, a natural sweetener from plants, honey, brown rice syrup, and maple syrup.  

3.  Remove fast food from your diet completely.

4.  Cut out "trans fat" or "partially hydrogenated oil" from your diet.  These fats are known to increase your risk of coronary heart disease as well as decrease your HDL levels.  Healthier options would include olive oil and butter in moderation.

5.  Switch from fried foods to roasted, sauteed, baked or steamed.

In Health,

Alison 

Holiday Healthy Tips

The holidays are a time to enjoy family traditions that include social gatherings, food and drink.  Remember, in the swing of it all it is important to maintain your daily healthy routine.  

Most important in bring cheer are:

Exercise- even if you are getting less than usual.  Go out for a walk with others and enjoy the outdoors.

Sleep-  this should be a priority for you.  After a good night's rest you are less likely to be grumpy and more likely to have better energy.  Give your self some alone time to unwind before going to bed.

Boundaries-  it's ok to say "No" if you feel that you are over committing yourself and your family.  Learn what feels good for you.

Sugar- this addictive food will zap your energy and decrease the immune response in the body.

Be Well and Happy Holidays,

Alison Finger, ND

Flax Seed Oil and Their Benefits

Fresh flax seed oil has a pleasing, light, nutty flavor and contains a nutritionally unique composition of essential fatty acids (EFA's).  They are essential because they cannot be synthesized by the human body. 

Flax seed oil contains both linoleic and alpha-linolenic acid, omega 1 and omega 3 oils.  These oils promote a non-inflammatory pathway in the body and are considered the "good" fats.  They help to lower cholesterol and keep blood clots from forming in the arteries, reducing the chance of heart disease.  These oils also reduce joint inflammation and are useful in arthritis.  They improve the immune response, decrease prostaglandin levels aiding in the prevention of breast cancer and menstrual cramps, improves dermatological conditions such as psoriasis and eczema and may even reduce the severity of migraine headaches. 

The best way to use flax seed oil is in cold dishes because too much heat destroys the healthful properties of this oil. 

Essential fatty acids increase metabolic rate, therefore, flax seed oil is less likely than any other oil to result in weight gain.  In fact, studies have shown that many overweight people actually lose weight by adding fresh essential fatty acid-rich oil to their diet. 

Some suggestions for using the oil:

• On cooked or steamed vegetables, instead of butter.
• On baked potatoes or sweet potatoes
• In shakes or smoothies
• In homemade salad dressing

I like Barlean's Flax Seed Oil, but any quality brand will do. You can find it in the health section of a grocery store or a health food store for approximately $10 per 16oz bottle.

Do you have a favorite way of using flax seed oil? Let us know!

Enjoy!

Alison

Nutritional Influences on Breast Cancer Risk

The following are general guidelines given by the American Cancer Society in reducing your risk of Cancer.

• 5 or more servings of a variety of fruits and vegetables daily
• Choose whole grains over refined grains and sugars
• Limit red meats, especially high fat or processed
• Achieve and maintain a healthy weight
• 30-45 minutes or more of moderate - vigorous activity, 5 days per week
• Limit your consumption of alcohol

Below, some other Breast Cancer related research:

• 5 servings of fruit and vegetables daily were associated with 23% less risk of premenopausal breast cancer as opposed to 2 servings per day
• Increasing dietary whole grains and legumes (beans) may be associated with decrease risk of breast cancer
• Olive oil appears to be protective, and in countries in which olive oil is the predominant fat, there seems to be lower rates of breast cancer
• Omega 3 Fatty Acids, such as the fat in fish, flax, nuts, is deficient in most Western Diets and this deficiency may be associated with a greater risk of breast cancer
• The risk of breast cancer is increased at high levels (greater than 2 drinks per day) of alcohol intake.  Red wine appears to be the safest option
• 3.8 hours of exercise per week has been associated with up to 72% less breast cancer

Alison

One Great Way to Eat Quinoa

If you don't already know about this super-grain called Quinoa, pronounced "KEEN, wah," it is time to learn a little about it.  This food is highly appreciated for its nutritional value, as its protein content is very high, making it a healthy choice for vegetarians.  Quinoa contains a balanced set of essential amino acids for humans, making it a complete protein.  It is a great source of dietary fiber and is high in magnesium, phosphorus, and iron.  Another great thing is that quinoa is gluten free.  Because of all these characteristics, I consider it a super-food.  Below is one of my favorite summer recipes with quinoa.   

Mediterranean Quinoa Salad

 

2 cups quinoa

4 cups hot water

2 cups peas, lightly cooked fresh or frozen         

1 medium red onion, diced

1  red pepper, cored, seeded and diced            

½ cup black olives, sliced   

1 green pepper, cored, seeded and diced           

1 cup golden raisins

¼ cup fresh parsley, chopped                            

¼ cup fresh dill, chopped

¼ cup pine nuts, toasted  

½ cup vinaigrette dressing

 

It is best to soak the 2 cups of quinoa in water for 12-24 hours before cooking.  Drain the quinoa before cooking.  In a large saucepan bring 4 cups hot water and 2 cups quinoa to boil.  Cover and cook over low heat for 15 minutes or until the water is absorbed.  Fluff with a fork and cool.  When quinoa and peas are cool, place into a large bowl and add all remaining ingredients except pine nuts.  Toss with ½ cup of vinaigrette dressing.  Garnish with pine nuts which have been toasted in a dry skillet until golden.  Serve warm or cover and chill before serving.  Makes 8 servings.

 

Wine vinaigrette dressing

 

¼ cup apple cider vinegar                            

1 teaspoon honey

1 teaspoon Dijon mustard                             

2 cloves garlic, finely chopped

½ cup olive oil                                              

¼ cup plus 2 tablespoons dry white wine

Salt and Pepper to taste 

 

Whisk together vinegar, honey, mustard, and chopped garlic in a bowl.  Slowly drizzle in the olive oil and wine, whisking until well blended.  Add salt and pepper to taste.

 

Enjoy,

Alison

 

Be Smart about your Fish!

Many of us know the benefits of eating fish.  So, we go to the grocery store and pick some fish to have for dinner and feel good about our choice.  But, the truth is...not all fish is created equal.  You have to be careful about the seafood you eat.  It could be toxic with industrial contaminants, pumped up on antibiotics from an aquafarm, or it could be one of the last members of an endangered species. 

Here are some smart choices you can make:

1)  Eat low on the Food Chain.  The smaller fish do not build up as many contaminants as do the large carnivores.  They also reproduce quicker and can better withstand overfishing.  Some examples of smaller fish are- sardines, anchovies, trout, arctic char, and bivalves such as scallops, clams, and oysters.

2)  Buy Alaskan.  Alaska has some of the best-managed fisheries in the world. Their wild seafood populations are healthy as far as population and added contaminants.  Wild salmon that are harvested from Alaskan waters contain no antibiotics or added chemicals. 

Go out and look for Alaskan salmon, halibut, and sablefish and replace some of your canned tuna fish with canned Alaskan salmon. 

3)  Avoid Farmed Atlantic Salmon.  According to The Audubon’s Living Oceans Campaign, “farmed salmon are fed more antibiotics per pound of ‘livestock’ than are any other farmed animal.”

In fact, 23 million pounds of antibiotics are used annually in US animal production. Regulating the overuse of antibiotics is a serious problem in the fish farming industry, where salmon are raised in remote locations like Chile and British Columbia.

4)  Look for the Marine Stewardship Council stamp of approval.  The independent certification organization examines wild-capture fisheries and gives their approval to the best in the world. 

A list of retailers carrying MSC-certified seafood can be found at eng.msc.org

5)  Learn more about making healthy choices.  The following organizations publish a list of three dozen types of seafood in order from the best choices to worst in terms of sustainability and health:

• The Environmental Defense Fund (www.edf.org),
• Monterey Bay Aquarium (www.mbayaq.org),
• Blue Ocean Institute (www.blueocean.org)

If you are a sushi lover, go to the Natural Resources Defense Council (www.nrdc.org) for a guide to healthy sushi. 

One of my favorite sources for great quality Alaskan salmon is www.vitalchoice.com.

Enjoy!

Alison

Vitamin D- Why are we hearing so much about it?

Many of you have been asking about Vitamin D because your primary care physician has recently tested your Vitamin D levels or you have read an article about its importance or simply you know that it is important. 

It is well documented that there is a high prevalence of Vitamin D deficiency in Western societies.   Surprisingly, we a also finding this to be true of our sunniest states such as Florida and Arizona.  This is because the fear of skin cancer has lead many to avoid sun exposure or use sun screens to protect their skin. 

In the past, 400 IU of Vitamin D was thought to be a sufficient amount to raise Vitamin D levels.  We now know that we need more like 1000IU- 2000IU per day to raise a low Vitamin D level to the normal range. 

Vitamin D levels are know to reduce osteoporosis risk by keeping bone mass high and possibly decrease the incidence of some cancers and autoimmune diseases.  Therefore, until more is known, it would be smart to limit vitamin D supplementation for most healthy individuals to 2000IU per day or less, the dose that the Food and Nutrition Board of the Institute of Medicine has set as being probably safe for the general population. 

Five Rules of Thumb from the book, In Defense of Food

When Michael Pollan says, "just eat food," you may think, that's simple.  Because of the thousands of products that line our grocery isles, we are left in a current state of confusion.  The general guidelines below will help us navigate those confusing shopping trips.

1. Don't Eat Anything Your Great Grandmother Wouldn't Recognize As Food.

By going back this far, we are avoiding most modern foods.  Some examples would include: cereal bars, Go-Gurt Portable Yogurt, Corn chips, non-dairy creamers, protein or vitamin enhanced waters. 

    2.  Avoid Food Products Containing Ingredients that are A) Unfamiliar, B) Unpronounceable, C) More Than Five In Number, or that include D) High-Fructose Corn Syrup. 

The above are all markers to alert us to foods that have been highly processed.

    3.  Avoid Food Products That Make Health Claims.

In order for a food to have a "health claim" it has a package, which means it has been processed to some point.  Typically it is the big food companies that have the resources to secure a FDA-approved health claim.  A recent example of this would be all of the new and improved yogurt on the market enhanced with probiotics.   

    4.  Shop the Peripheries of the Supermarket and Stay Out of the Middle.

Most supermarkets are set up the same way with processed foods in the middle and fresh produce, meat and dairy around the perimeters. 

    5.  Get Out Of The Supermarket Whenever Possible.

Fresh, whole foods are found at Farmers' Markets, CSA programs (community supported agriculture) and your own garden.  Eating local is picked ripe, it travels a smaller distance to get to your table, and the foods are in season.  This means fresher, tastier, and more nutritious food. 

So, go out and find your local Farmer's Market, CSA or get your hands dirty in your own garden.  Doylestown Farmer's Market is located at State & Hamilton Streets, Doylestown, Pa.
Saturdays 7:00AM to 12:00 Noon or go to www.localharvest.org for more information. 

Eat Well,

Alison Finger, ND

Book Review- In Defense Of Food, by Micheal Pollan

This clearly written and intelligently researched book fits the principals that I talk about with my patients daily.  The cover of this book simply states, "Eat Food.  Not Too Much.  Mostly Plants."  These general guidelines seem simple but when we look at what has happened to our food culture it is not that simple. 

The author, Michael Pollan, begins the book by introducing Nutritionism- meaning that the key to understanding foods are in their nutrients.  He shows us the problems in looking at food this way and proposes a more holistic approach to food, finding benefit in the sum of all its parts rather than on specific nutrients.

The second part of the book discusses our Western Diet and a link to the rise in chronic disease in our culture.  Pollan reviews studies of populations eating a more traditional diet and the difference in their long term health.

The third section of the book helps us to understand what we can do with this information and gives us guidelines to follow when we are choosing how and what to eat.  I will elaborate further on these guidelines future posts.

I highly recommend reading In Defense Of Food-An Eater's Manifesto.  This book reminds us that food is not about it's individual nutrients, or the latest health claim or fad but it is culture, community, and most of all a web of relationships among many living beings.

Alison Finger, ND