Tag Archives: #healthandwellness

A Teeth Whitening Diet??

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We all know that there are foods we eat than can stain our teeth, like drinking coffee, red wine, tea,  and eating blackberries, beets, or blueberries.  But there are some foods that stain your teeth that may shock you AND some that you can eat that will help to promote teeth whitening.  So, no need to go to the dentist every couple of years and pay $500 for teeth whitening.  Eat your way to white teeth!

What foods can cause staining?

Other than the ones I just referred to above, there are some real shockers.  You think that you are safe from staining your teeth by drinking white wine?  Apparently the tannins and acids that are present in white wine, actually scratch your teeth and promote staining by other foods. Sodas (dark) tend to stain teeth due to the color of the beverage, but also light sodas can stain the teeth due to the acidity of the beverage, as well as sports drinks (think: Gatorade).  Isn’t that a total bummer?  You think that drinking light-colored things wouldn’t necessarily be awesome for your teeth (most of those items do have high sugar content) but you wouldn’t think that they would either stain your teeth or pave the way for staining! Apparently whatever would stain a white cotton T-shirt, would also stain your teeth.

bunny food or happy teeth food?

bunny food or happy teeth food?

What foods can I eat to make my teeth pearly white?

Apples! Apples, while yes they do have some acidity to them, are also really crunchy and full of fiber which can help scrub the teeth.  Actually most hard and crunchy fruits and vegetables will also help to scrub teeth clean and make them glisten: raw cauliflower, celery, green beans, carrots, pears, and jicama (to name a few) are not only low in calories, and high in fiber and yumminess, they also clean your teeth!  So next time you see  veggies out as finger food, grab them and start chomping for some last-minute whitening!

Some cheeses and other dairy products (think milk and yogurt) contain enzymes that help to strengthen teeth and prevent decay, so it helps to keep your enamel looking nice and white!

Strawberries can help to polish teeth and make them appear whiter and shinier, due to an enzyme called malic acid that is present in them.

Water helps to wash away anything that may be caught on your teeth that could cause staining if left there. And if you have no water and no toothbrush, what are you to do?  Chew on sugar-free gum! While dentists don’t normally love it, it also helps to clan your teeth by grabbing some of the stain causing items off of your teeth, plus it helps to promote  more saliva in your mouth.  Saliva can help to neutralize acids, thus prevent tooth decay and staining.

Is there anything else I can do?

Brush your teeth three times a day!  I am totally the nerd at work with a toothbrush and floss in a little pack that I keep in my desk to brush my teeth after lunch, and I’m really OK with it because I don’t have little brown nubs in my mouth (that was a little too far!) But avoid smoking, tobacco stains are some of the worst to get out of your teeth and it’s just really a bad habit anyway (think about ways to quit). And finally, when you are drinking tea or coffee or anything that might stain those beautiful chompers, drink through a straw, so at least you don’t stain your smilers (they are what everyone sees first!)

So brush those teeth, eat raw crunchy fruits and veg, and when you do need your caffeine fix?  Use a straw (just make sure that your beverage is a good drinking temperature or risk burning your mouth!) and keep those teeth happy and white!

Yours in Good Health

B

Breathe Better in 2013

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I know smokers hear a mouthful from us non-smokers all the time, between the dirty looks, the coughing as we walk by, the comments that people feel the need to shout out….I get it, it’s annoying, but your habit of smoking, affects us non-smokers! We are exposed to the carcinogens that you are burning, inhaling, and then exhaling into airspace that we are also using. It seems trite, I totally get that, but you are not only exposing me as an adult, but children, animals, and other innocent people who may already have some health issues (think about a child with asthma; they should be able to walk down the street without having an increased risk of an asthma attack because someone is smoking near them).  But it’s a new year, and a great time to make a commitment to yourself and to better health! If you won’t quit for anyone else, quit for you!

Why should I quit? 

-443,000 people die a year from smoking related deaths, which is more deaths than from suicide, alcohol, illegal drugs, motor vehicle accidents, and murders combined!!!

– It increases your risk of lung cancer by 23 times (versus non-smokers)

– Heart disease and stroke risk increases by 2 to 4 times

– Increases you risk for other cancers: oral, larynx, skin, gums, cervix, bladder, kidneys, pancreas, stomach, esophagus….among others

– And specifically for women, smoking can cause: low weight births, stillborn births, infertility, and Sudden Infant Death Syndrome (SIDS).

AND, in case no one else has noticed, tobacco products are EXPENSIVE!!  I couldn’t afford to smoke a pack or more a day.

lighter:light

 

 

 

 

 

 

 

 

What are the immediate benefits of quitting?

Within 12 hours of quitting, your blood oxygen levels increase back to a “normal” (pre-smoking) baseline and your carbon monoxide levels drop down to normal.

In 24 hours your chemical withdrawal symptoms will start (and will peak in 72 hours.)

Within 48 hours your nerves that have been damaged will reverse, and your sense of smell and taste will start to return.

Within 2 weeks your anxiety levels reduce (anxiety will be higher right after you quit in a response to stopping nicotine) and your blood circulation has restored to your gums and teeth.

At around 8 weeks, your risk of heart attack/disease starts to decrease significantly, and your lungs start to work better and more efficiently.

After 1 year of quitting, your risk of heart attack and stroke are at around 1/2 the risk of a smoker, and when you reach that 5 year milestone your risks are that of a non-smoker!!

The effects reverse, and your body starts feeling better so quickly after you quit, you just have to get through the cravings!

How do I quit?

Quit with a friend/buddy/significant other: it makes it easier if you keep each other in check. Or get support from help groups (1-800-QUIT-NOW, for teens Smokefree Teens, and women Smokefree Women) that can coach you through cravings, or talk to you about what you might be feeling every time you reach for that lighter and that pack of smokes.

Use nicotine replacement gum, inhalers, patches, etc and slowly wean yourself off of the nicotine so you just have to deal with changing your behavioral patterns, not the physical chemical cravings. There are also some medications and other treatments your Healthcare Practitioner (HCP) can prescribe for you, but there are quite a few side effects so you should be under the care of an HCP if you choose to take that route.

Make some lifestyle changes (just like when you are trying to lose weight) that you can stick with.  If you normally smoke when you drive to work, change routes. If you light up after dinner, go for a walk, get up and do something active that will change your “smokers routine”.  If you smoke when you hang out with certain people, don’t hang out with them for a while. I am NOT saying that it is easy, but it is hard work that you are putting in to make yourself healthier, and to live a life free of disease.  Life is hard enough, why add medical issues that you don’t need/want to deal with? And, again….the cost just blows my mind; wouldn’t you rather buy something cool that you’ve coveted with the money you save from not smoking??

Talk to your HCP, get a baseline physical, and then a year after your successful cessation of tobacco use, and you will see a HUGE difference in your health, all for the positive.

Yours in Good Health

B

 

Post Traumatic Stress Disorder: Diagnosis & Current treatments

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In light of the Marathon Monday bombings, fires in Texas, the Sandy Hook School shooting, the devastation of hurricane Sandy, along with other horrific and traumatic events have occurred recently, there have been many people experiencing Post Traumatic Stress Disorder symptoms, including me, the first few days after the bombing. Post Traumatic Stress Disorder (PTSD) is frequently associated with combat veterans coming back from war, but it is also associated with other traumatic events, and is commonly misunderstood.  There are many side effects, some subtle and some not so, but the average person tends not to really understand this disorder, what sufferers go through, and the current available treatment options.

What is PTSD?

PTSD is the bodies stress response after some sort of traumatic event, usually where people feel their lives (or others around them) are in danger.  Some events that can result in PTSD are: exposure to live combat (i.e. war veterans), serious accidents (car accidents, plane crashes), physical and/or sexual abuse (especially during childhood), large-scale or national disasters (terrorist attacks, school shootings), after a loved one’s suicide or traumatic loss of life, and natural disasters (tornadoes, forest fires, hurricanes).  Basically any major traumatic event will lead to some form of PTSD, which can be transient, in that the symptoms come and go, or are experiences for a short period of time then go away and never come back, while some people experience the symptoms for the rest of their lives.

one of the many reasons for PTSD

one of the many reasons for PTSD

Who will get PTSD?

It is truly unknown why some people experience symptoms and others don’t.  You can put two people in the exact same situation and they will respond differently, and it is very difficult to predict who will have more severe symptoms.  Usually the experience itself determines if people have symptoms and the length of time. Some other factors that may lead to a more intense PTSD reaction:

-If the event was fatal (people died)

– How close the survivor was to the event (i.e. someone who actually had a gun aimed at them during en event and were not shot would have more risk of long-term symptoms vs. their significant other would be effected by the event but have a lesser risk for long-term symptoms)

– If a person was injured during and event or lost someone close to them

– The control you felt during the event(s) or lack thereof

– If treatment, therapy, assistance was sought out after the event

What are the symptoms of PTSD?

As I stated earlier, some of these symptoms are more subtle than others, and most people who survive traumatic events will have some of these symptoms immediately, then they can go away, or continue on. I was in a state of hyper-arousal for a few days following the bombing and definitely having nightmares, but I also felt like I was in a fog and very forgetful, so I appreciated people being understanding with me. Once the symptoms last more than 4 weeks continuously and start to effect your personal life and work life, or cause you great distress consistently, you fit the criteria for PTSD as a diagnosis. The four main symptoms of PTSD are: 1. Reliving the event (having nightmares, constantly thinking about the events during the day causing you to be unable to concentrate). 2. Avoiding similar situations (If you were in a traumatic car or plane accident, no longer riding in cars or planes). 3. Inability to feel (many PTSD victims have a lack of experiencing true feelings after the event, they describe themselves as being “numb”  or having “dulled” feelings). 4. Constant hyper-arousal (always anxious and expecting something bad to happen, constantly looking over their shoulders, worried). These symptoms can lead to behaviors by the victims to try to combat them.  Some people drink or take drugs to slow their minds so they aren’t constantly thinking about the event, while some become severely depressed leading to suicidal thoughts/actions or extreme anger, or acting out and being very promiscuous to try to get their mind off of the event. These are all coping skills that are not healthy and can lead to problems at work, in relationships, suicide, and addiction.  There are ways to help and alleviate the symptoms of PTSD.

 

What are the Treatments?

Some people are treated with Selective Serotonin Reuptake Inhibtors (SSRIs) to help with depression.  Psychotherapy (counseling) in conjunction with SSRIs can help to alleviate the symptoms of PTSD and help people to get back to their mental state (basically) from before the event.  Cognitive Behavioral Therapy (CBT) is the most effective type of therapy to help victims to work through their feelings about the event and their responses to it; you learn the skills to actively change your thoughts and feelings in response to the traumatic event.  Essentially you work through your feelings and change your response, and no longer keep your feelings bottled up about the event, prior, and after. There is also Prolonged Exposure therapy, where you talk about the event and your feelings so extensively, that it no longer causes you such pain and anxiety, you then expose yourself to   things you have been staying away from to decrease your anxieties.

There are treatments out there, and they are not quick or easy, but they work.  All victims need to know that they should not keep their feelings inside, and they need to talk to a therapist that will help them work through their feelings. I was encouraged to talk about the event with people at the hospital that experienced the same event, and talk to everyone who asked; it was very, very hard, but also made me feel better.  I also used the outlet of writing about the event as a form of therapy, and I felt SO much better having people hear my story. It can be horrible to relive experiences, but it will be worth it to work through the feelings and anxiety, and be able to live your life without the fear or stress of that traumatic experience, and truly begin to live your life again.  If you know anyone with symptoms, or you think you might have symptoms, talk to a family member, your HCP, a therapist, anyone to get help.  If you are in crisis, call 911, go to the nearest emergency room, or call a suicide prevention line (800-273-8255) * if you are a veteran, you can press 1 after dialing the same suicide prevention number and speak with someone trained to specifically work with veterans.

**The FBI set up a victim assistance line specifically for the victims of Monday’s bombing.  Please ask for help, and talk to someone….anyone. It WILL make you feel better.

Take control of your life back.

Yours in Good Health

B

Animal Assisted Therapy: Pro or Con?

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At my hospital we offer Animal Assisted Therapy animal visits a couple of days a week, patients and their families are asked when they are admitted if they like animals and if they are interested in getting a visit.  The handlers of the therapy animals (which are all certified and up to date on all vaccinations), then will go to various floors where patients have requested a visit, make sure it is still acceptable with their current state of health and with various procedures, etc. and then will pop in for a 15-30 minute visit, depending on what is allowed by the patient and their Healthcare Practitioners (HCPs). There are differences of opinion about Therapy Animals in the hospital, however, and some feel that these visits can be detrimental to patients health.

The two cutest therapy dogs on planet earth....if I do say so myself!

The two cutest therapy dogs on planet earth….if I do say so myself!

 

 

 

 

 

 

 

 

 

What are the two sides to the debate?

Obviously I’m biased on this one, I love animals, and have two therapy dogs of my own, and there is another side to the story; I’d like to pretend there isn’t one, but I will give you both sides of the debate so you can make your own judgement!

Pro:

The overall goal of Animal Assisted therapy is to improve the cognitive, social, and emotional functioning of any given patient. It was first used in the 18th Century with patients that had mental/psychiatric disorders, and though it was based on no real science at that time, it was found that the patients were better able to socialize with one another when caring for and being with animals. Sigmund Freud found that children and adolescents were much more comfortable and open in therapy when animals were present, they helped to decrease stress.  In modern-day life, the therapy is based on a biophyllia hypothesis, which basically states that because humans depended upon animals for survival long ago, when we see an animal at rest, is signals to humans that they can be calm and restful as well. Animal assisted therapy is currently brought to prisons, hospitals, nursing homes/extended care facilities, and with home therapy; patients who use animal assisted therapy see great results and report feeling better, they have seen elderly with significant dementia who can be aggressive or mean, change their behavior when there is an animal around. Children with autism that had extreme inability to interact with humans, are able to show emotion and interact with animals. There was a study performed in 1998 that found patients with various mental disorders, including anxiety, had observed and reported decreased in anxiety after animal assisted therapies. Another study on 2007 looked at patients with heart failure and found that after three months with animal therapy, their blood pressure and heart rates were decreased at rest, showing less strains of stress on the heart, and they had and improved quality of life. There have been numerous other studies published, but these are a couple with tangible results.

Con:

There are numerous HCPs that either don’t believe in the benefits of Animal Assisted Therapy or are just really against it.  One reason that some HCPs don’t buy into it is that the research studies that have been published aren’t the strongest scientifically speaking, they aren’t studying the neuron effects of patients as they get therapy with a dog, for example, instead they report based upon the patients actions and reported feelings after therapies. Mostly, just like anything else, poking holes in the research is the way to show negativity or “prove” it doesn’t work. The biophyllia hypothesis (mentioned above) is also highly questioned as a theory in general, as the basis for it is pretty weak.  One reason why one, very outspoken, Medical Doctor, is very anti Animal Assisted Therapy is because he thinks of the animals as vectors to transmit disease and bacteria; not that the animals themselves are dirty, but that so many people pet the animals without washing their hands, and even if I do clean my hands, I could (theoretically) obtain others bacteria from my hands.  There are very few bacteria/viruses that dogs and humans can share in common, so the concern is strictly with bacteria that might travel from patient to patient. Of course, there is also the risk that some patients have low immune systems from their disease process or are allergic.

Just to reiterate: we do not bring therapy dogs to rooms of people who do not request them (due to allergies, they don’t like dogs, etc.) OR if it is medically inappropriate. The dogs are washed and clean when coming into the place of therapy, and every place is different, but it is normally requested that people either wash their hands or use an alcohol based antibacterial cleaner on their hands before touching the therapy animals. I never really thought about the fact that my cute little pooches could be vectors for bacteria BUT I don’t normally like tons of random people touching them, so when they are used for therapy, I do keep an alcohol based cleaner on me to strongly encourage use before petting my dogs!  And just from personal experience, patients and the hospital staff light up when they get visited by the therapy animals, and the atmosphere that can be highly charged with stress, feels lighter, happier, and everyone has a smile on their face. I think that says it all!

So, what do you think?  Would you be willing to allow it for you or your family member? Do the benefits outweigh the risks?

Yours in Good Health

B

A Happy and Healthy New Year!

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I hear a LOT of chatter about “my diet starts tomorrow!”, “I think I’m going to go gluten-free to lose some weight”, and my favorite “Just signed up for a new gym, so I know I’m going to go every day, and 2013 will be my year.” I appreciate all of the gusto, and that people decide to make a change, with a definitive date in mind (i.e. New Years day), and I REALLY want everyone to be successful, so why don’t we make a resolution we can stick to?  Perhaps, being healthier in 2013! There are so many things you can do to be healthier without making ridiculous requests of yourself that you know you won’t be able to keep.

How do I go about being healthier?

–Make a commitment to exercise: Try something new, something different, and something you aren’t committing to for a whole year! So don’t spend a ton of money at a gym, maybe get a pack of passes to a yoga and/or Pilates studio? Pole dancing? Spinning? Boot camp? Pick your poison; try something new, and stick to a two to three month commitment.  There’s no need to be married to it, if you like it, stick with it, if you don’t, you are not out a ton of money and you will find something new, but you are trying something new exercising, and you’re excited about it, which means you’re more apt to do it.  Paying a ton of money and signing a years contract to a gym does not mean you will actually be going there to run on that hamster wheel…right?

–Take the time for nutrition: Make a food journal, if you feel that you need to step up your diet and eat healthier, and figure out where your calories are coming from.  Don’t cheat yourself, but write down everything (including beverages) that you ingest during the day, and try to find ways to make it healthier, or cut calories.  Do you snack on candy at work? Bring trail mix (full of fiber, some sweetness from dried fruits, and protein from nuts) which will keep you satiated longer than candy and you will feel better, or just bring some protein in the form of nuts, yogurt, jerky, etc. if you bring your own snacks that you enjoy and are healthy, it will cut down on the amount of mindless snacking, that can add up in calories! Plus making your own food, you have more control over the ingredients and the amount of fats/sugars added, so your nutrition is literally in your own hands.

–Try to decrease refined sugars: It is difficult and definitely a commitment, but I am not a huge fan of people quitting things cold turkey, as it were. Watch the foods you are eating, and read nutrition labels, and try to cut out anything with extra sugars added and cut down on how much you add to your morning coffee (for example), or breakfast cereal.  Try Coconut palm sugar or agave, something that is not a chemical, with a low glycemic index that still makes your sweet tooth feel satiated!

–Commit to eat out LESS: Eating out or getting take out foods a lot, not only will cost a lot, but there are hidden fat and calories in take out food, that you wouldn’t add yourself.  If you don’t cook, maybe grab a friend and take a cooking class?  Or just teach yourself, as long as you make a commitment to learn to cook, you can do it…even if not burning toast is a feat for you, give yourself a pat on the back for getting it done! Some food items that seem like you have to buy them because they would be hard to make, are so easy to make and more delicious when you make them yourself, like: hummus and pita chips, salads, soups, etc..  So simple, and you can cut fat, calories, and extra sodium! I made a tomato basil bisque with 1/4 of the fat and calories that you would normally get at a restaurant- so easy, fast, and yumbos!

 

Easy, yummy, good for you, and cost friendly!

Easy, yummy, good for you, and cost friendly!

–Try not to obsess about numbers: I am the opposite of most people and I don’t even own a scale.  I judge my weight based off of how I look and feel in clothes.  I roughly know what I weigh, but I am never certain until I go for a check up and I get weighed! But, if you are someone who weighs themselves a few tips: don’t do it daily (especially for women, hormones can really mess with that number), but weigh yourself at the same time weekly (this will give you a better average), and don’t be so obsessed with ONE number that you want to weigh.  Just be healthy, and exercise, and your weigh will come down to what it should be; if you starve yourself or workout like bonkers to hit a certain number, once you hit it, you will most likely won’t stay there: you set yourself up for failure.

Truly making a commitment to yourself and bettering your health is the first decision that you make, from there on, it is so easy to stick to it: buy healthy foods (buy groceries primarily from the outer aisles of the store), stock up on healthy snacks and keep them around (if you have easy access to healthy foods you are more apt to eat them), and try some new exercises, grab a buddy and go! The only person that can impeded your commitment to a healthier you IS you, so make that decision, go for it fully, and take charge over your own body.  It will feel good to be healthy, and starting off with healthy choices makes you feel good and will lead to a chain reaction of healthy choices.  So here’s to 2013 and a healthier version of you!!!

Yours in Good Health

B

An at home HIV test?

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The reason why many people don’t go get regular HIV and Sexually Transmitted Infection (STI) testing is because they are embarrassed to talk to their healthcare practitioner (HCP) that they have a relationship with, and get nervous to go to STD clinics because they are worried about stigma if they see anyone they know. One way to break that stigma? the new OraQuick at home HIV testing kit. It only takes about 20 minutes to get results, and has everything that you need to test yourself for HIV-1 and HIV-2 (the two main strains of HIV).  Of course, if you are at high risk for STI’s and have symptoms, you should still go and get a full HIV and STI panel of testing with physical assessment by your HCP. But it is fast, efficient HIV testing in the comfort of your own home; but how it works might be confusing.

 How does the at-home test work?

This OraQuick HIV test is the only FDA approved at home HIV testing kit currently on the market.  The kit comes with very easy to read and specific directions, but the test itself does not require any blood, so you do not need to poke or prick yourself to draw blood.  It uses the fluid and cells from your gums to test for the HIV antibodies; you just need to use the swab that is included in the kit, rub it over your upper and lower gums, then put it in a little test tube of fluid (provided).  That will test the cells and fluid of your gums for the HIV antibody and you will have your results in 20 minutes. The results read in a similar fashion to a pregnancy test, there is always one line that should show, once you start the test, which is the control line, to let you know that the test is working properly.  If both lines illuminate, then you are positive.  Of course positive results do need to be sent to a lab for a further test and you need to have them confirmed by an HCP, just to ensure that the test is correct. They offer 24/7 support online, along with videos on how to perform the test and interpret the results directly on their website.

Where can I get the test?

You can buy the OraQuick at any local pharmacy here in the US (CVS, Walgreens, Wal-Mart, Kroger, Rite Aid, and Navarro.)  And you can also check out the OraQuick website to purchase the test directly from them.  The tests cost $39.99 USD per test and are good for one sample.

The bottom line?

If you are specifically in need of HIV screening/testing, this is a great option for those without an HCP or if you cannot get into a clinic for testing. That being said, if you are at risk for HIV, you are most likely at risk for other STI’s and I do suggest getting checked out by an HCP so they can physically assess you and test for a whole array of STI’s that you may or may not be aware that you are at risk for.  HIV is just one of many Sexually Transmitted Infections, so please know your risks, cut those risks by using condoms, or other barrier methods, to prevent the spread of infection. So be safe, choose your partners wisely, and get tested frequently.

Yours in Good Health

B

 

Another Reason to Know the Source of Your Food.

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There have been many cases of food coming from other countries, being contaminated, causing significant health issues, and then we never really hear about it again. I have been asked recently a lot about the contaminated powdered milk and baby formula from a few years ago, if other foods had melamine in them, and what the big deal is?  I think this Melanine issue in foods from China merely highlighted the fact that we need to really take a good look at where our food comes from and the standards that we have in the US, UK, and EU are not shared worldwide.

What was the big controversy?

In 2007 and 2008, a factory in China that was producing formula, tried to undercut the competition, by cutting their milk production costs by using raw milk (non-pasteurized) and then cutting it with water to increase the volume. In order to make the milk products have that have the appropriate amount of protein, they needed to add something. Protein levels are usually checked through the levels of nitrogens present. What they decided to add is Melanine.  Melanine is and organic powdered chemical that is very high in nitrogens, and it is frequently found in adhesives, plastics, countertops, etc. It is NOT a form of food, and it has no nutritional value. Melanine was found in wheat gluten, rice proteins, frozen yogurt, some coffee drinks (with Milk products), and various pet foods that came from China. It is actually detrimental to our health, and this is not an approved additional supplement/practice by any of the organizations worldwide that regulate food.

What are the side effects of Melanine?

Most of all the information that we have regarding the effects of Melanine are from animal studies, as it is nowhere deemed safe for human consumption, so it has never been studied. When the pet food contaminated with Melanine were hitting the shelves in the US, large numbers of animals died, shortly after ingesting the foods. Melanine can cause irritability, blood in the urine, high blood pressure, and renal (kidney) failure.  It is assumed, based upon animals, that the Melanine crystallizes with other byproducts in the body, and can clog up the kidney tubules causing kidney stones and lead to total blockage of urine passing, leading to renal failure.

 What does this mean?

Well, since the issue in 2007 and 2008, the use of Melanine has become much more scrutinized, and foods from China are now being tested for it, so we are pretty certain foods do not have it.  But the whole issue made me really question foods processed outside the US.  I clearly try to live a clean lifestyle, I eat organically and minimally processed (as much as possible), and I like to think it works for me, and I realize it is not possible for everyone. But I really want you all to think about where your food comes from, where it is processed. I loved that when I lived in the UK, the food source was well labelled on the package; I knew exactly where my veg came from, my fruits, etc. if they were grown and packaged outside the UK. Think about buying fruits and veg at local food sources, like local farms, farm stands, farmers markets, or other stores that sell locally sourced organic foods. Join a Community Sustained Agriculture (CSA) group, and support local farmers all while ensuring you are eating fresh, organic, unprocessed foods.  It is a piece of mind for me, knowing that my food does not have anything, like Melanine, added to it that could kill me, my family, or my pets.

Food for thought!

Yours in Good Health

B

 

What does my blood pressure actually mean?

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People are getting their blood pressure checked before every appointment they have with HCPs, but I feel like many times people are told what their pressure is, then they are reassured that “it’s good” or “we need to watch that”…and’s that’s it!  It seems to be a big question to many people of what their blood pressure should be and what the numbers actually mean? It’s a shame that more Healthcare Practitioners (HCP’s) don’t explain it to you, but increasing your own blood pressure (bp) IQ is a great place to start to improve your wellness!

What is the top number?

If you are told that your bp is 120/80, the top number (120) is also known as the systolic pressure. Basically, every time your heart beats, it is using pressure to force the blood from the heart our to your hands, feet, head, and all of those vital organs that help you to live. Blood that leaves the heart to get to all of these other areas, is full of oxygen, so that the oxygen can be used at those sites far from the heart and lungs, and the blood travels through arteries to get there. So, the force that is required by the heart to push that blood out through the arteries is your systolic blood pressure. A systolic blood pressure of 120 mmHg (millimeters of mercury) or below is considered good. A systolic pressure of 121-139  is considered pre-hypertension or “borderline” hypertension, and any reading greater than 140 is considered hypertension (AKA high blood pressure).

What is the bottom number?

If your blood pressure is 120/80, then 80 is your diastolic pressure (the bottom number.) Your diastolic pressure is the pressure in your arteries between your heart beats (so when the blood is not rushing out from the heart).  And, similar to high systolic pressures, high diastolic pressures can also be a sign of decline in health and we need to make some changes. A diastolic pressure less that or equal to 80 is good, 80-89 is pre-hypertension, and 90 or higher is considered diastolic hypertension.

What does this mean?

If you are in the “pre-hypertension” zone, you can sometimes make some healthy lifestyle choices that will help to decrease your pressures like eat a low salt diet, decrease your fat and cholesterol intake, start working out (or work out more), and drink more water. Also, cutting out red meats and eating more lean proteins can help to decrease the fat and cholesterol intake and make some pretty big changes in your blood pressure.  Sometimes it is also related to stress, so learning some de-stress techniques, doing yoga, meditation, acupuncture, can all help with decreasing stress and anxiety and do wonders for blood pressure. Work with your HCP to create a plan, but if these measures don’t work, and sometimes they don’t because of genetic high blood pressure, then you may need to start a medication to help regulate those pressures.

How often should I get checked?

If you are healthy, and your blood pressures are normally below the 120/80 mark, with no other health issues, you can go two years between getting checked ( I usually suggest annual screening, and even just checking your blood pressure at the pharmacy).  If you are pre-hypertensive, you should go every 6 months just to see if the interventions you are making are having an effect on your pressures.  And if you are hypertensive and starting medications, your HCP may have you getting your blood pressures checked regularly while you are starting your medications to make sure you are getting the correct dose and then you don’t need to check as often.  My personal suggestion, if you are on any sort of blood pressure regulation medication is to purchase a blood pressure cuff (electronic) from the pharmacy, and have it just to check your blood pressure every once in a while to make sure that you are on the right track! Plus if you ever get symptoms like light-headedness or headaches that won’t go away, you can check quickly to see if your blood pressure (either low or high) may be the culprit!

It is a good idea to know what your blood pressure is, and now you know what those numbers mean.  Talk to your HCP if you have any concerns, or are worried about treatment options, they will work with you to find the best treatment that works with your lifestyle.

Yours in Good Health

B

 

Should I get my pollen on?

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I have heard people suggest bee pollen to treat every single ailment! Seriously, you have a rash?  Bee pollen. Asthma?  Bee pollen. Digestive issues? Bee Pollen. Alcoholism? Yup, you guessed it! Bee pollen.  I was overhearing this conversation in public the other day, and I was just thinking, how can one supplement be able to cure everything and not everyone uses it? But, then I started to think maybe I had just overlooked it, which is completely possible; if I read about things, and I don’t somehow leave myself a reminder, it’s gone…or comes back at a random time, and I thought maybe this was one of those black holes of knowledge, so I decided to research it.

What is bee pollen?

Bee pollen is basically bunches of different pollens (considered the male sex cells of plants because it is needed to fertilize) that the worker bees go off to collect from various plants, trees, etc. and when it is brought back to the bee hive, it is mixed with various enzymes and bacteria present in the hive. It is basically packed into clumps in the hive.  The bees in the hive subside off of the bee pollen, as it has all the nutrients and vitamins they need to survive. Bee pollen is about 40% carbohydrate, 5% fat, and 5% protein, and filled with various amino acids, and nutrients (such as zinc, magnesium, etc) but the rest is all bee waste products (i.e. bee poop), fungus, bacteria, and insect parts. Yum! I know that makes you want to run out and grab some!

What can it help?

Bee pollen, as I stated before, purportedly is a fix all for all sorts of various maladies, such as:

– Colitis/ Digestive issues

– Arthritis (improves joint movements)

– Increases energy

– Decreases allergies (seasonal)

– Asthma

– Eczema

– Alcoholism

– Prevents bacterial infections

– Maintains wellness

– Weight loss

Does it actually work?

Despite some people being huge believers in Bee Pollen supplementation in your diet, and some say because of the carb/fat/protein ratio you can actually solely subside off of bee pollen alone, there are NO independent studies that show it actually heals or treats these issues.  Actually, there are numerous cases of people taking bee pollen supplements and having allergic reactions because they have a bee sensitivity OR a sensitivity to one of the plants pollens present in the bee pollen, and even going into anaphylaxis (a severe allergic reaction that leads to loss of airway, ability to exchange air, and can quickly lead to death without immediate treatment.) Also pregnant women and women that are breastfeeding should NOT take bee pollen due to risks of transference of the fungus/bacteria from the pollen to their babies.

If you take bee pollen, and it works for you, I am not going to tell you to do any differently, but I would urge people with many allergies or on medications from chronic conditions to talk to their HCP before starting to take bee pollen.  Also, there are some eco and ethical issues with bee pollen supplements, in that there is a world-wide decline of honey bees due to their sensitivity to various pesticides, and they do subside off of their pollen, so maybe us humans can find something else to use, and let the bee populations boost up before we go back dipping into their pollen pots?

Yours in Good Health

B

What is the difference between the Paleo and Atkins diets?

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I was asked this just today and a lot of people have interest in it because it seems that people have a lot of knowledge regarding one of the diets and not the other and they don’t seem to understand the difference, of which there are some pretty significant differences. Many times the reasons that you choose one diet over another is due to either weight loss OR a choosing a healthier diet for the long-term. Fanatics of both diets claim that they can be chosen as long-term diets (and when I say diet, I am referring to the foods that you eat to live, not to specifically lose weight.) If you feel so inclined to go with either diet, and you have chronic health issues or take any medications chronically, then please speak with your HCP about your lifestyle change.

What is the Atkins diet?

The theory behind the Atkins “nutritional approach” (as Dr. Atkins liked to refer to it) is that most people are overweight because they eat too many carbohydrates (and fat); when the body needs energy, it is able to make energy from carbohydrates quicker to use immediately, thus leaving the fat that can also be used as energy to be stored for later use by the body.  If the amount of carbohydrates were decreased, the fats and proteins would be utilized as the primary source of energy and burn off, thus not being stored, so you won’t gain weight…and essentially lose weight.  There is a little more to it, in that when your body switches to a state of fat burning instead of carbohydrate burning for energy, you go into something called ketosis.  Ketosis is basically when the body goes into starvation mode, because you have no immediate use energy from carbs, and you start to break down fat stores and protein for energy: the ketones from the fat stores turn into energy. When this happens and they break down further, into acetone, and the body gets rid of it through the kidneys (peeing it out) and through your lungs (breathing it out). Your breath can have a very distinctive fruity smell and your pee can smell differently as well.  Now, this is one way to lose weight, but it does put a lot of strain on your body to work differently (on a cellular level) to burn that fat. Also, eating more fat means that you have more circulating fat and cholesterol, which is not very heart healthy. If you have any sort of problems with your kidneys, this is NOT the diet for you. And honestly, I do not think that a diet without any form of carbohydrates and so high in fat is healthy long-term. Remember that old adage: if it seems to good to be true, it probably is?

What is the Paleo Diet?

The Paleo diet is different, in that it is a diet that is based on what Paleolithic humans ate. All in all, a “caveman” diet.  The diet focuses around eating fish, grass-fed animals, fruit, vegetables, fungi, roots, and nuts all the while excluding legumes, grains, dairy, sugars, processed oils, and salts. The idea behind it is that you are eating a clean diet without added processed foods, which I totally get, and I love the idea of it.  However, some zealots of the diet insist upon truly eating the “caveman” way, in that they can only eat local fruits, veg, etc. and if you live in a place like New England, that really limits you diet in the winter months if you can only eat what grows locally, and I fear that people would be missing vital nutrients necessary for their body to optimally function.  As this diet is becoming trendier, it is slightly easier to follow as some restaurants offer paleo friendly menus. But the modern-day equivalents are not the same as what they were, with the addition of GMOs; you are really limited in your diet. Just like any other diet trend, it can cause controversy, and this is a pretty low-calorie/fat diet that people in the paleolithic era most likely did live off of, but we have to remember that they died at an extremely young age, and were killed off by diseases/viruses that we are exposed to now daily, but our robust immune systems kill off.  I agree, that the likelihood of a chunky “caveman” was probably very low, but they lived a hunter/gatherer lifestyle like animals in the wild do.  Regardless of that, my biggest fear with the lack of dairy and legumes (all beans) is that women, especially, do not get enough calcium with this diet. On the other hand, if you like it, you are able to follow it, it works for you, I am not going to tell you not to try to eat healthier.

So, yes both diets are similar in that they cut out carbs in the form of breads, but with the Paleo diet you can eat root vegetables which, many times, are carbohydrates, and in a true Atkins you cannot (should not) eat carbs even in the form of fruits and vegetables.  I think that Atkins sounds like it would be a fun diet, eat tons of fatty foods and lose weight, but I eat so many fruits and vegetables, and when I am off my normal diet for a while, I crave straight up veggies (like I will eat a bowl of brussel sprouts or broccoli for dinner and not miss the protein a smidge!) And I like the theory of Paleo, in that we are taking our diet back to a very simple place, eating real food without anything refined or processed added, a truly clean diet, BUT I think that eating with the strictness of that diet is not sustainable and people will miss vitamins and nutrients that are necessary to live.  We live in a fast paced modern world, where the average Paleolithic era people wouldn’t be able to survive one week with their immune systems and caloric intake (not to mention their poor minds would be blown away with technology, but I digress).

If you want my advice?  Yes, cut down on your carbs (in the form of breads) and be cognizant of how much sugar you are eating, eat organically and GMO-free as much as you can, keep it up with the fish and grass-fed meats (if you so choose), and get in some daily exercise.  The thing about having a healthy diet, is about making healthy life choices, and if you change your lifestyle and way of thinking about food as fuel, you are more likely to be healthier and stick to that diet and lifestyle change.  The thing about diet? It’s all up to you, you make the choices of what you want to eat; eat clean, drink lots of water, and feel your body become happy and healthy.  Kick diet trends to the curb, and just be healthy!

Yours in Good Health

B