Is Food Medicine?

I have said that food is medicine for years.  But I wanted to make the distinction between real foods, fake foods and functional foods.  We all know that proper nutrition is necessary for a healthy body. A diet with a variety of foods and a variety of colors will keep our bodies running well.  And we live in a society which all sorts of foods from all over the world can be obtained.  Science has taught us that no matter what, a diet with a lot of fruits and vegetables, lean meats and complex carbs will help our bodies to run optimally. 

Real foods, as I call them, are foods almost in the raw.  Foods which don't take a lot of processing to make it what it is.  But I also consider real foods to be untampered with, foods that come from a source not injected with chemicals, not sprayed with chemicals, not molested with unnatural processes to make it bulky or Frankenstein-ish.  When foods are put through these processes, I call them fake foods. Fake foods come from a variety of sources, including factories, processing plants, and even some farms.  Identifying these foods can be as simple as looking at the ingredient lists and finding more than 4 ingredients in the product, or worse, finding unknown words in the ingredient lists.  Fake meat comes from animals which sit in small pens or cages, are fed by-products from factories or plants, stand in their own feces and urine for any length of time, and are injected with anything to make them healthier or better.  Avoid this group of foods when at all possible.

The third group of food I like to comment on is a group of foods called functional foods.  Originally starting as early as the '80s, functional foods, dubbed "neutraceuticals" by some, includes foods with essential nutrients necessary for the body to function properly. Some of these can be as natural as an organic blueberry, and some as synthetic as a diet aid.   I am really iffy on this third group of foods because most of them have a pharmaceutical element and can be harmful.  I do use synthetically produced functional foods to my advantage sometimes, but I research them extensively first.    

Furthermore, depending on which professional you ask depends on the exact definition and the preference for or against them.  In short, functional foods are only one aspect of the human diet, and diet is only one aspect of a healthy lifestyle.  Functional foods can sometimes be part of an effective strategy to promote good health, but they should never be considered a substitute for other good health habits and they should be cautioned when used in place of medically prescribed therapy for any health problem.

Keeping this in mind, we know that functional foods can, and do, offer health benefits over fake food.  Plus, it is important to know that most real foods and some functional foods are one in the same, and are fantastic foods to include into the diet; foods such as yogurt and organic dairy, organic nuts and seeds, lintels and beans, whole grains, herbs, organic fruits and vegetables, wild game, holistic meats, etc.  It is also important to note that  these foods are the primary foods we need in our diet on a daily basis.

Neutraceuticals, on the other hand, can be quite processed.  These include protein powders, diet pills and shakes, weight-loss/fitness items, enhanced milks, fortified food items, supplements, extracts, and tinctures.  I must make it clear that many processed products are not as healthy as they claim to be, and are not a substitute for real food.  An example would be soda pop with antioxidants, although it has benefits over other soda beverages, it still contains high amounts of HFCS, sodium, and other not-so-healthy substances.  This is not to say that when consuming soda, picking antioxidant enriched pop is a better choice than its counterparts. 

It is important to keep functional foods in perspective when they are consumed, not to assume that they offer the magic bullet against major health problems, but that they can offer vital nutrients otherwise lacking in the diet, or a better option than the comparative products. They provide an opportunity to enhance our nutritional needs, however they do not replace our cornerstone of good nutrition.  

In summery, here are some of my rules when considering what foods to include in your diet, and what not to include:

1.  Listen to your intuition.  If it sounds like a scam or hoax, it probably is.  

2.  Is it backed by science?  Always research the items you consume.  Some questions to ask are:

A) Where does it come from? 

B) Who makes it, what else do they make? 

C) How is it made?  

D) What is in it?  

E) Is everything that is in it safe? 

3. Pick up a book specializing in botanical pharmacology written by a CCH, FNIMH, AHG, ND, or MD.  My favorite author happens to be David Hoffman.  But other authors can also suffice as well.  Also, scholarly medical journals can offer insight into some products and their ingredients marketed.  Use the book(s) as a reference when buying products, or unsure of what foods can be used in order to enhance the diet.  

4.  Learn a little about anatomy and physiology.  Knowing how the body functions is just as important as knowing how the foods we eat help the body to function.  Learn a little about each organ, a little about the hormones the body produces, and a little about the body's functions and actions.  This way we are empowered to make the best choices when bombarded with sales tactics and marketing claims.   

5.  We should remain skeptical about whether these "functional" foods are useful for everyone.  Sometimes, we just don't need certain enhanced foods.  Everyone is different, and just because your friend/colleague/spouse takes something, doesn't mean you need to take it.  Know and trust your own body!  When in doubt, and many of us can be at times, ask a professional if you genuinely need it or if it is just a waste of your money; and in most cases, hyped products are.      

References

Clare M. Hasler, 2002 The American Society for Nutritional Sciences J. Nutr. 132:3772-3781, December 2002 Functional Foods: Benefits, Concerns and Challenges—A Position Paper from the American Council on Science and Health

"Functional Foods." Encyclopedia of Food & Culture. Ed. Solomon H. Katz. Vol. 2. Gale Cengage, 2003

Meister, K. MA. Facts About Functional Foods retrieved on 11/20/11 from http://www.acsh.org/publications/pubID.348/pub_detail.asp

Eat Right, The American Dietetic Assoc. Functional Foods, Volume 109, Issue 4, Pages 735-746 (April 2009)

The New York Times, Business Day. Foods with Benefits, or So They Say. Retrieved on 10/20/11 from http://www.nytimes.com/2011/05/15/business/15food.html?_r=1&pagewanted=1

European Food Information Council. FOOD TODAY 12/1999 Functional Foods

Torpy, J. (2002) Medical News & Perspectives Integrating Complementary Therapy Into Care. [Electronic version] JAMA. 287(3):306-307.

Ebbing, M; Bonaa, K; Nygard, O; Arnesen, E; Ueland, P; Nordrehaug, J; Rasmussen, K; Njolstad, I; Refsum, H; Nilsen, D; Tverdal, A; Meyer, K; Vollset, S. (2009) Cancer Incidence and Mortality After Treatment With Folic Acid and Vitamin B₁₂ [Electronic version] JAMA. 2009;302(19):2119-2126.

Zhang, S; Cook, N; Albert, C; Gaziano, J; Buring, J;  Manson, J. (2008) Effect of Combined Folic Acid, Vitamin B₆, and Vitamin B₁₂ on Cancer Risk in Women: A Randomized Trial. [Electronic version]   JAMA. 2008;300(17):2012-2021.

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Office-Chair Butt

Just recently, I had started my second-to-last semester for my MS-IHW.  I was really excited because I can see the finish line right around the corner: about six months away from accomplishing one of my life-long goals.  Unfortunately, reality hit me in the face as homework began to pile up and haunt me.  Only two weeks into the game when already I have put in almost forty hours of work into school.  Whats worse, all those hours have been spent plugging away in front of the computer.
On the flip side, nothing around the house is getting done.  Dishes are piled up in the sink, the floor is quite hairy, and a weeks worth of laundry is piled up next to the washer; outside is worse, the neighbors are starting to notice the jungle growth consuming the house.  My work has taken a toll as well, I have not talked to anyone about going green in the past two weeks, and my paychecks have suffered.
What is most horrifying, however, is my butt.  In the past two weeks, my butt has gotten bigger!  It is spreading out to fit into the chair I sit in for 50+ hours per week.  Now I do not believe in calories, or the fact that my eating has much to do with this phenomenon.  But what happened to me in the past two weeks has shocked me.  I have gained a whopping 13 lbs and a pant size.  Something has to give; other than a button I mean.
So today I really looked at what I have been eating.  Lots of fruits, some vegetables, a little tuna, a little chicken, bread, rice, and a few desserts every now and again.  I also have been drinking honey tea and soda a lot lately.  I have been eating my meals around 9am, 1pm, and snacking at 3pm and 630pm.  I also have been slacking on exercise which in not good at all.

After I took about 20 minutes to sit down and really think about a plan, I came up with this.  I am going to up the amount of vegetables I eat, and reduce the amount of fruits.  I also am going to switch from soda and honey tea to seltzer water and coffee.  I also bought a months supply of Attain bars (protein bars with crave blocker), and a months supply of Access powder (natural weight loss drink) to mix with my coffee.  Access is supposed to be used during exercise, however, I am curious to find out if it will work without exercise.  I will have to blog about that later.
My new routine is simple and works around my school and work schedule. 
Every morning, I wake up with a cup of coffee mixed with two scoops of Access powder. 
Then I do several chores around the house.  On Tuesdays and Thursdays, I hit the gym. 
I eat a quick Attain bar if I get munchy before lunch, then hit the computer to start work. 
For lunch, I am eliminating breads and including more vegetables, perhaps a chicken salad would suffice.         I eat a small dinner before 4 of vegetables with a little protein.
Then I take the dogs for their afternoon walk.
Dessert will be eaten after lunch instead of after supper, this way, the body is not forced to conserve the sugar while I am sleeping.

Since I have started this today, we will see what the results are by the end of this school semester.  I am hoping to keep the office-chair butt syndrome from appearing.  We will have to see what happens.          

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Treating ADHD Naturally

ADD, ADID, and ADHD are growing problems in the United States.  Although Colorado remains to have one of the lowest incidence rates in the nation for these disorders, the overall growth of these disorders are growing at an alarming rate. Being a developmental, psychiatric disorder in children, and now adults, it affects about 5% of children world wide.
Diagnosing these disorders may be difficult as the symptoms may mimic other disorders, such as PTSD, OCD, ODD, borderline personality disorder, bipolar disorder, anxiety, and depression, among others.  Symptoms may be masked, overlooked, and even unrecognized if other disorders are present.  Caretakers, clinicians, teachers, or counselors who are not properly trained may also have difficulty differentiating the symptoms of these disorders from other disorders.  Often times, diagnosing males is often easier than females, however there is some argument as why this phenomenon occurs.  
In the U.S. medications are commonly used for behavior modifications.  Some children receive counseling and may undergo lifestyle changes as well to cope with the disorder.  In families where these disorders are not recognized, severe punishments, ridicule, and even abuse can be found.
The exact cause for these disorders is unknown, and actually may be a combination of factors which produce the symptoms of these disorders.  It is found, however, that there is a genetic component in most cases; where dopamine transmitters and receptors are less active.  One theory suggests that these genes played a part in human evolution where a nomadic lifestyle, hunting and gathering were an essential part of life.  Studies have recently concluded that the genes responsible for ADHD have been found in some nomadic tribes in Africa and offer an advantage over other more stationary tribes.
Treating ADD, ADID, and  ADHD naturally is under debate.  Although allopathic treatments, such as methylphenidates offer noticeable results, academic performance is not necessarily enhanced and often side-effects of the medication prohibits a normal lifestyle.  Addiction to medication is common.  Counseling may or may not help, but can't hurt in most cases.
Hypersensitivity to chemicals may be another cause to some of the symptoms.  Residues of cleaning agents, pesticides, and synthetic chemicals may enhance or aggravate these disorders.  Chemicals put in foods, bath and body products, and cosmetics also may aggravate or heighten symptoms.  Sodium Hyperchloride, for example, used in over 95% of American households as a cleaning agent, has been shown to disrupt brain functioning and aggravate pulmonary-respiratory diseases.
Common natural treatments for ADD, ADID, and ADHD, include diet, exercise, and lifestyle changes.  Limiting food dyes, preservatives, sugars, and synthetic chemicals helps tremendously.  Stabilizing blood sugar throughout the day makes a noticeable difference in attitude, focus, and hyperactivity. Eliminating poisons and toxic chemicals  from the environment by switching to naturally derived cleaners and detergents also may help.  By increasing the amount of exercise/activity throughout the day makes a difference in most individuals; enrolling in sports, martial arts, dance, improv theatre, clubs, or other activities promotes camaraderie and allows for hyperstimulation which has a calming effect on many individuals with the disorders.
Treating ADD, ADID, and ADHD with supplements is another effective route.  Super-absorbent vitamins and phytonutrients provides the brain with supportive nutrients.  Proanthocyanidin, found in some plants including grapes, is an essential bioflavonoid necessary for eslastin and collagen production as well as proper blood vessel elasticity, and has been linked to more efficient brain functioning, including memory and mental focus.  Omega-3 fatty acids also help with cognitive brain function, as well as stabilizes mood patterns.  Valerian root has a calming effect on most with the disorders.  Ginkgo biloba has been shown to maximize cerebral circulation and enhance focus.
Other lifestyle changes, such as behavioral modification and discipline help.  "1. 2. 3. Magic" (http://www.parentmagic.com/)  and "ADDitude" (http://www.additudemag.com/topic/parenting-adhd-children/parenting-tips.html) are fantastic disciplinary programs geared toward troubled and difficult children.  Other programs, such as "Love & Logic" (http://www.loveandlogic.com/) and other traditional parenting strategies may or may not be as effective on impulsive and defiant behaviors.  Trial by error may be in order to find the perfect balance of discipline response and self preservation.
Maintaining health and happiness is best for any child, but it is extremely important for one with ADD, ADID, or ADHD.  Just remember, every moment counts.  Keeping a positive attitude is essential.  Moreover, love and respect can defy all possibilities.     

             

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Protein

I recently read that the Center for Disease Control claims that Americans eat way too much protein.  But is this the case, or are we just eating too much altogether?  Nutritionists recommend that the average person eat about 60 grams of protein daily.  But which protein?  There are many different types of proteins, and the body metabolizes each type of protein differently (not to make it more confusing).  In early med school, I was taught that lean meat the size of a deck of cards, cooked vegetables about the size of my palm, and large spoonful of whole grains was a satisfactory dinner.  However, I must argue that not all people eat like this.  I sure as hell don't!  I enjoy a plethora of cuisine, including wild game, different salads, BBQ, and exotic palates such as sushi and calamari.  I can honestly say that I have tried some exotic dishes that would have the normal American's stomach turn upside-down.  
With that said, I also want to emphasize that eating for disease prevention must be an important attribute to anyone's diet, however, many Americans face the diet intervention as a consequence of obtaining a preventable disease.  I should know, I was pre-diabetic and I was put on a regimen of pills to choke on and was put on a low calorie diet to lose weight (may I add that it didn't work because calories are not the cause of obesity). 
But I digress.  Through many years of research and experimentation, I have figured out how much protein to consume and what types my body prefers.  I don't measure, I don't count, and I don't restrict my intake of protein.  Most importantly, I listen to my body's needs instead of listening to a "professional" telling me how much I need.  These are my personal rules, which can be personalized by anyone looking to slim down, prevent disease, and feel awesome.   

1. Eat protein in the morning.  Eating a plate-full of protein will level out blood sugar and help the body stay fuller - longer.  I personally like a ham & cheese omelet with fresh vegetables, or a protein shake on the go.  Limiting sugar, starches, and fruit in the morning will help your energy levels stay up throughout the morning.

2.  Eat legumes and lentils everyday.  These plant-based proteins do not cause cancer like animal-based proteins do.  Satiating a meal with a few spoonfuls of plant protein will help the body feel better in the afternoons.

3. Eat holistic meats and wild game when possible.  It is really important to eat the best meat possible from animals which are holistically raised and harvested, free from hormones, immunizations, synthetic chemicals, harmful by-products and pesticides, and only naturally fed on an open range. Wild game, which has been properly harvested can offer the best choice of meat, and help decrease cancer risk, cholesterol, and obesity.

4. Avoid animals with mercury.  Unfortunately, high levels of heavy metals can interlace with protein structures in fish and other amphibious-type animals (including some fowl, frogs, alligators).  These types of meats should be avoided since mercury and heavy metals can cause brain and central nervous system damage, liver and kidney troubles, and other damaging effects.  

5. Eat holistic meat as rare as possible.  Meats with char marks, cooked at high temperatures, can develop carcinogens within the meat.  When cooking meat, it should be cooked as low as possible for the least amount of time as possible.  A guideline for red meat is about 160 degrees on the inside, and 180 for poultry.   

     

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Once More Linked to Technology

I tried being internetless.  It really didn't work out for me.  I missed the conveniences it created, from online banking to blogging, and the interaction I had between friends on mediums such as Facebook and Skype.  I did not mind, however, the amount of time I had for other things, such as gardening, walking the dogs, and domestic chores. What happened, though, the time that was created by having no internet was used up through daily activities which had to be done the old fashioned way.  Instead of logging into my bank account to pay a bill, I had to wait until the paper version came in the mail, write a check for it, put the bill stub and check in the envelope, stamp it, and take it to the post office drop box.    
In the end, I did succumb to the demands of the fast-paced internet world.  No more traveling to the library or my parents' house to use the internet.  I can pay my bills without checks and order pizza without a telephone.  I can search for things I need to find, words I don't know, and useless trivia on a whim.  I can now talk to people without speaking and speak to people without talking.  Sure, going without internet was a bit more natural, but it certainly was not going completely green.    

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Internet-less

As I was listening to the radio this morning, the DJ announced that he read a poll which stated that the computer has replaced the dog as man's best friend.  I chuckled to myself knowing that I would never replace my dogs with a computer.  However, here I find myself writing this blog.  I don't have to blog, or Facebook for that matter.  Not to mention, I do not have internet at home so I must utilize my parents' internet at their house. 

Let me back up.  Twenty years ago, I didn't spend but five hours per month on the computer, in fact, I avoided the computer as much as possible.  One of my earliest memories of the internet was sitting with a friend who was chatting with strangers she never met before, but I thought it was rather a silly concept so I never got started in the trend.  (I also remember pagers and clunky cell phones, but that is a different blog.)  Even when I was in the Navy in my early 20's, I didn't have much use for the internet.  I was busy doing real world things and defending our country.  Then, as shocking as this may seem, during the past few years, I too had slowly become addicted to the plethora of useless jibberjabber and sites on the web.  It got to a point where I spent more hours on Facebook than I did cleaning my house or playing with my dogs.  I spent countless hours every day on the internet, forgoing basic domestic responsibilities such as laundry and dishes.  "I don't have a clean pair of underwear but all my crops are harvested," I jokingly professed one afternoon.  May I also confess that I dated exclusively on the internet?   I had come to a point in my life where decided it was easier and safer to get rid of internet viruses than the real deal.  Not to mention guys look better on their profiles than they do in real life. 

But then, one afternoon, the bill for the internet showed up at the door and to my dismay, its price had gone up for the second time in less than six months.  That is when I went back to reminiscing to the good  'ol days where I did not spend four useless hours a day on the internet playing games or discussing pointless and irrelevant topics such as cat dandruff and eyebrow waxing.  So that is when I decided to cancel internet.  Yes, I did cancel my internet!

So, without further ado, here I sit in my parents' basement using their internet.  And to be quite honest, the lack of internet in my house is a bitter-sweet paradox because I have so much time to do things, yet I can't get anything done.  I can't describe this feeling of being helplessly free, almost like having a driver's license without car.  I can say this, however, the internet has made our lives so much easier to manage, but the price is that it literally consumes us in every aspect of our daily lives.  From communication to bank accounts, without the internet, we are left doing everything the old fashioned way...like it was fifteen years ago.

I have considered getting internet back over the past few months, and after this blog, I think I might have to.

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Water vs. Water

Several weeks ago, I had mentioned to my son's Kung Fu Master that we were heading up to the mountains for a weekend camping trip.  Elated, he immediately requested that I bring back a bottle of spring water for him from one of the towns I was passing through.  I was a bit boggled but I obliged.  The following week, I brought to him the water I collected from a natural spring.  The Kung Fu master started drinking the water, but questioned me about the lack of "fizz" it apparently had.  I explained that the water had  been sitting in the bottle in my cooler for a couple of days so it must have went flat.  The Kung Fu Master looked disappointed but continued to drink the water.       

Afterwards, I began to wonder what makes some water so desirable and others not so desirable.  Why is bottled water classier than tap water?  Why do we prefer some waters over others? 

My favorite water happens to be Fiji's bottled water, although quite expensive I admit.  On a daily basis, however, I use filtered tap water, nothing to extravagant or pompous about it. I use a reusable container for the water whenever possible.  When I go up to the mountains, I love to use the natural well water.  My friend Katie loves her Denver municipal tap water because it is cheaper than bottled water.  Another friend of mine prefers Aquafina water over her tap water, but favors diet drinks as a hydration source.  My neighbor doesn't drink water at all, but buys juices or softdrinks from the store.  Then there is my cheap dad who insists that his free stockpile of expired bottled water from 2007 is the best water to drink, even though the water has a "funky," expired taste to it.   

To be honest, I still have no clue what makes our preference for water so different.  I can say this, however: it is not the source of the water, nor the flavor that matters most to people, but rather it is the illusion of personal gains from the apparent consumption based on factors such as economics and social constructs.   

So drink your water.  Water is good for you.  And don't let anyone tell you otherwise.

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