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Put More Bugs in Your Gut and Other Things I learned at the 2013 Annual Integrative Medicine Nutrition and Health Conference in Seattle:

Friday, May 24th, 2013

By: Jen Mager, ANP

I returned last week from what was probably the best conference I have ever been to in my entire career as a health professional.  There was so much wonderful information and I want to share some of the key points. The food served at the conferences was beyond delicious as well as nutritious. Meeting Dr. Weil and having had the opportunity to hear him speak several times during the conference was amazing as well.

1. Modern industrial food is bad for us.  It promotes chronic inflammation by giving us the wrong kinds of fats and carbs and not providing enough of protective phytonutrients found in fruits, vegetables, herbs and spices.

2. We are living in a culture where people have a tendency to demonize foods.  The truth is somewhere in the middle and people must be educated about the differences between good fats, bad fats, high and low glycemic load carbs.  Rebecca Katz was quoted as saying that “Nutritional analysis leads to culinary paralysis”.  Real food is healing. Fat isn’t bad. A diet high in refined carbs is.  Get back in the kitchen, cook real food and share it with those you love.

3. A review of 21 studies looking at saturated fat (Krauss 2010) was presented. These studies failed to find a connection with heart disease.  The real culprit just kept coming back to a diet high in refined sugar-laden carbs.

4. Health happens when we have a good balance of stress and support.  Moderate stress is actually beneficial…Think exercise.  Exercise puts our bodies in a state of moderate stress.  The benefit derived is priceless.

5. The traditional Mediterranean and Japanese diets are most significantly associated with low risk for disease, longevity and good health. 

6. PUT MORE BUGS IN YOUR GUT! An overwhelming theme, which ran through the conference.  Gut flora, gut flora and gut flora. Antibiotics as well as the Western diet have a detrimental influence on intestinal microbiota. The intestinal microbiota is linked to many aspects of human health. Probiotics and a good healthy diet is key!

7. Eating a wide variety of plants reduces your risk for illness.

My very favorite recipe, which Dr. Weil demonstrated at the conference. I have been making this often at home and have converted even the pickiest eater. Enjoy!

Best Kale Salad Ever

Ingredients:
4-6 cups kale, sliced into shreds, mid-ribs removed. (My favorite is the Lacinto, also called dinosaur kale)
Juice of 1 lemon
3-4 TBSP Extra-virgin olive oil
2 cloves garlic, mashed
Salt, pepper and hot red pepper flakes to taste
2/3 cup grated Pecorino or Parmesan Reggiano cheese, grated
½ cup freshly made breadcrumbs, lightly toasted (I substitute toasted crushed pine nuts for my gluten free folks)

Instructions:
Whisk together lemon juice, olive oil, garlic, salt, pepper and a generous pinch of hot red pepper flakes.
Pour over kale and toss well
Add cheese and toss again
Let kale sit for 30-60 minutes
Add breadcrumbs or pine nuts and serve

 

 

 

 

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Posted in Food as Medicine, gastrointestinal health, Integrative Medicine, Jen Mager ANP, Nutrition, Preventative Health, Recipes | Click Here to Add a Comment »

Treatment of Leaky Gut is Not a Mystery

Monday, February 4th, 2013

By Ronald Stram, MD

The title of the story in this Sunday’s NY Times magazine, The Boy With a Thorn in his Joints,  suggests that the patient story is an anomaly-an atypical medical case. I want to report that this is far from the reality of the clinical experience in my office. The patient complaint, the history, the far reaching impact of unnecessary pharmaceutical treatments on patients and their families, all are commonly heard in the private chambers of my office. From ages 3-85, leaky gut syndrome is not a peculiar and mysterious thorn from which patients and their families must endure the kind of suffering as described in the story. The results of specific dietary therapies in the care of my patients with the same problems are dramatic.

Medicine Needs to Change
It is unnerving to me how far astray the medical community has gone-  that something as foundational to health as the physiology of our digestion  would be second to  the influence of the pharmaceutical and device industry. Medicine needs to change; the whole person approach is integral to comprehensive medical treatment. The re-education needs to begin in medical school, continue in residency and post graduate courses.

Obstacles are in the Billions
Currently, the obstacles for the needed changes in medicine are in the billions and billions of dollars in pharmaceutical profits that look to keep our nation one that is dependent on drugs.  There is no corporate profit in a nation that relies on wholesome nutrition  and preventative medicine as its primary guide.The needed changes in  medicine do not  even gain momentum from the fact that a healthier non-drug dependent nation has fewer healthcare expenses.

When will the voices of sick patients  like the boy in this NY  TIMES story and the suffering of their families be heard? What will it take?

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Posted in Food as Medicine, gastrointestinal health, Healthcare Reform, Preventative Health, Ronald L. Stram MD | Comments Off

Cancer and Your Immune System: Limiting the Possibility of Recurrence

Monday, March 19th, 2012

By Korey DiRoma, ND

I see many patients post chemotherapy and/or radiation often wondering what to do next. Scans are clear, and there are no “visible” signs of cancer. This of course is great news! The cancer was responsive to therapy and now it’s about staying healthy. So what can you do to limit the possibility of recurrence?

Natural Killer Cells: Our Best Immune Defense
The single best defense we have against cancer is our immune system. Our immune system has the ability to find cancer cells, or foreign cells, and destroy them.  In fact newer therapies stimulate the immune system to create antibodies that attack specific proteins on cancer cells.
We know that an unhealthy diet, lack of sleep, and stress can deplete the immune system making us more susceptible to infections and even cancer. But what else can we do to increase our body’s cancer fighting mechanisms? The most important cancer fighting immune cell is the Natural Killer cell or NK cell. These cells circulate and destroy virus and cancer cells and can activate other parts of the immune system to do the same.

Stimulators of NK Cells: Mushrooms and Vitamin D
One of the best and most researched stimulators of NK cells are mushrooms such Maitake, Shitake, and Coriolus- also knows as TurkeyTail. These mushrooms contain a sugar molecule called Beta-glucan within their cell walls, and once extracted, can be used to stimulate NK cell production. And more recently, Vitamin D has been shown to play a role in activating NK cells and other immune cells. Interestingly, mushrooms are also one of the only plant sources of Vitamin D.

So to keep your immune system working optimally after cancer treatment, I would suggest adding the use of medicinal mushrooms and making sure your Vitamin D levels are in an optimal range. Your integrative health care provider can assist you with choosing the correct mushrooms and dosage, and testing for NK cells and Vitamin D levels.

 

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Posted in Cancer Therapy, Food as Medicine, integrative cancer care, Integrative Medicine, Korey DiRoma Naturopath | Comments Off

Fructose: The Weight-Gain Sugar

Wednesday, January 4th, 2012

By: Korey, DiRoma, ND

Obesity is an epidemic in America that now affects many millions of adults and children. Obesity is classified as having a body mass index (BMI) of greater than 30. According to the CDC, the percentage of the population who are obese has steadily increased from 14% in 1960 to 35% in 2008. The percentage of kids ages 6-19 who are obese has risen from 5% in 1976 to almost 20% in 2008.

what could be causing this large increase in obesity over the past 50 years? In a study published in the American Journal of Clinical Nutrition*, data from the US Department of Agriculture was analyzed using food consumption tables. Between the years of 1970 and 1990, high fructose corn syrup (HCSF) consumption increased by more than 1000%! No other food came close to this increase. For many years, average fructose consumption was about 16-20 grams (3-4 tsp) daily, mostly from fresh fruits. Now the average person consumes 80-100 grams (16-20
tsp) of fructose. Not difficult to do the math.

what exactly is fructose? Fructose is a simple sugar that is found naturally in fruits and vegetables, cane sugar, honey, maple syrup, and agave syrup. It is usually found in combination with glucose, another simple sugar. There are fruits, such as apples and grapes, that naturally have higher concentrations of fructose, generally 60% fructose and 40% glucose, and are therefore commonly used as “natural” sweeteners. HFCS
is manufactured to be anywhere from 55-95% fructose, with the rest being glucose. Honey, maple, and agave all have higher fructose concentrations.

why do we use fructose? Well fructose is the sweetest tasting sugar, even sweeter than glucose. And in the early 1970s, studies started reporting that the use of non-glucose sugars was better for diabetic patients. So it began that fructose, mostly as HFCS, was added to foods and
beverages as a sweetener.

How is fructose making me gain weight? Fructose is metabolized much differently than glucose. It is metabolized in the liver and produces either more glucose, or more fats in the form of triglycerides. When this happens, blood sugar (glucose) levels can further increase (which can eventually lead to insulin resistance), and fat levels increase. Fructose also does not stimulate production of leptin , a hormone that controls appetite. When your leptin level is high, this tells the body to stop eating. Without that message from leptin, your appetite doesn’t know to ease up. So if you drink a can of soda, not only will this not satisfy your hunger, but in the long run it can lead to a pattern of over-eating and high daily calorie consumption.

what is the take-away message? To fight obesity, decrease your sugar consumption, especially in the form of fructose from HFCS, fruit juices, sweetened beverages, and processed foods. Look at those labels, read those ingredients (and understand what they are!), eat fresh foods whenever possible, and drink lots of water or herbal tea (no calories). And if you eat a lot of sugar, you have to exercise to burn sugar, otherwise it all gets converted to fat!

Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity.

Bray GA, Nielsen SJ,
Popkin BM.Pennington
Biomedical Research Center, Louisiana State University, Baton Rouge, LA 70808,
USA. brayga@pbrc.edu

Am J Clin Nutr. 2004 Oct;80(4):1090.

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Posted in gastrointestinal health, Korey DiRoma Naturopath, Nutrition, obesity, weight gain, Weight Loss | Comments Off

Initiating A Lifestyle Change

Monday, December 19th, 2011

By: Kylie K. Boos, RN

We all know the feeling; you get a great idea and you just go with it. You go full out, head first, with an enthusiastic, “I can do this” attitude and then the realization of reality kicks in and you get the wind knocked out of you. In all of your glory you forget that you actually have to do something in order for the great idea to happen.  This, my friends, is what goes through our minds when we think about initiating a lifestyle change. Whether it be challenging you to go to the gym or vowing to eat organic, we all have this great intention but don’t always follow through.  With the New Year just around the corner I figured this would be a great time to nudge you to stick with it with a little advice.

The most challenging hurdle that we must all overcome in order to succeed at anything is ourselves!  We are our worst enemy and the only way to get past our reservations is to push the mental challenge in a positive yet selfish direction.  You might think, positive yet selfish? You’ve
got to be kidding me. No I am not. This is the hard reality here.  You want to think positively as in “I can do this” but you also need to be thinking, “I can do this because this is what I want.” When setting a goal you have to keep in mind that this is your goal. Not anyone else’s.  No one is going to wake you up at 5am to get you motivated to hit the gym.  You have to rely on yourself and be strong.

Staying strong especially through the holidays is really tough to do.  Pre-holiday festivities, holiday work parties, after-the-holiday parties and plenty of other reasons to overeat and forgo the gym are upon us. This is the time where our will power is tested and where we can really show ourselves that we have what it takes in order to succeed.  The best thing to do is to stick to as normal of a routine as possible.  If you go to the gym after work on a regular basis, continue to do so.  If you have an obligation to attend then work out before you go to work.  Make small changes in your routine, do not alter altogether because this will disrupt your normal pattern and can ultimately lead to you accidentally “giving up” on your goals.

Forget the past and move on. Slipped up and ate too much or skipped a couple of workouts? Don’t panic.  You cannot waste time or energy thinking of ways you could have “been better”, what’s done is done.  The only thing you can do is get back on the horse.  After a binge at a holiday party or a couple of unexcused absences from the gym, the best thing to do is to acknowledge the mishap and get back into your normal routine.  Congratulate yourself for feeling guilty and know that this is a good sign, it means you care. It’s not too late to being again with extra enthusiasm and some insight as to what can happen if you get off track.

Now is the time for you to start a change!  The holidays and the New Year is a good excuse for initiating a lifestyle change but honestly, any day is a good day to start.  It does not have to be a New Year’s resolution or anything pertaining to anybody else.  This has everything to do with you and what it will take to get you motivated enough to think about making a change and then actually implementing it.  The idea of making a change is exciting and thrills even the best of us but it is those who actually stick to their idea who are really rare.  My only question is, are you strong enough to be one them?

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Posted in Cardiovascular Health, gastrointestinal health, Healthcare Reform, Kylie Boos RN, Nutrition, Physical Fitness, Preventative Health, Stress Management, Weight Loss | Comments Off

The Food and Fertility Connection

Monday, October 31st, 2011

By: Rebecca Rice, Licensed Acupuncturist

Fertility Foods Basics

When looking at ways to enhance fertility, the diet is one of our most reachable influences.  To improve the diet it is helpful to consider your specific constitutional needs.  A Chinese medical assessment which includes a tongue and pulse diagnosis will give you a framework to work within.

In general foods are best consumed at their freshest state.  These foods have greater vitality which is transferred through nutrients in the body.  Foods that are easy to digest are important as well. Choose lightly cooked vegetables over raw ones.  Choose warm foods over cold ones. Having heat already within the food creates less of a burden on your digestion.

Foods That May Impair Fertility

Eating organic or pesticide/herbicide free produce is optimal.  Pesticides and herbicides contain known endocrine disrupters.  They interfere with female reproductive health by altering the availability of ovarian hormones and altering the binding and activity of  hormones at the receptor level. This can lead to irregular menstrual cycles, endometriosis and infertility.

At least 1 in 130 Americans have a genetic predisposition to Celiac disease and even more are gluten intolerant.  These conditions are present when cells that line the small intestine become inflamed as a result of eating gluten (found in wheat, rye, barley, spelt, kamut, semolina, cous cous, and gluten contaminated oats).  Intestinal inflammation leads to malabsorption of vitamins and minerals.  Aside from malnutrition there are over 200 possible symptoms.  The most common ones include: abdominal cramps, bloating, constipation, diarrhea, fatigue, IBS, infertility, joint pain, mouth sores, weakness, and weight loss.  A blood test is available to test for celiac disease.  This determination can be pivotal for those wishing to conceive.

Eating for Wellness

The next time you eat something pay attention to the way your body feels afterwards. Do you feel energized or fatigued? Do you have a headache? Is your mind sharp or foggy?  Everything that goes into your body has an affect, whether it’s observable or not, pleasant or unpleasant. Food affects overall health as well as our fertility.

Resources:

Craig ZR, Wang W, Flaws JA.
Reproduction. 2011 Aug 23. [Epub ahead of print]
Endocrine disrupting chemicals in ovarian function: effects on steroidogenesis, metabolism and nuclear receptor signaling. Source: Z Craig. Comparative Biosciences. University of Illinois,Urbana, United States.

 

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Posted in Acupuncture, Infertility, Nutrition, Rebecca Rice L.AC, Traditional Chinese Medicine | Comments Off

Optimal Nutritional Intake for Athletes

Monday, October 10th, 2011

By: Kylie K. Boos, RN

When it comes to athletic performance, what you eat to fuel up is key. When you eat, what you eat, and how you get your source of energy is of the upmost importance. Whether you are in training or gearing up for your event, the types of food you eat are vital to how well you will perform. When it comes down to that moment when the gun goes off you do not want your energy sources to fail you. So, the question is, what to eat to ensure a great performance?

Carbohydrates-the powerhouse of all energy sources. Carbohydrates break down into glucose which is readily used by muscles to create the energy needed to do work.  Glycogen is the stored form of glucose that can be used by the body for energy once the glucose has been used.  In general, according to the United States Anti-Doping Agency, 50-70% of an athlete’s diet should consist of carbohyrates. Carbohydrates should be eaten 3-4 hours before activity to ensure proper energy stores are well stocked as well as preventing hunger pains from occuring. Any activity lasting longer than 45 minutes requires carbohydrate intake during that activity to replenish glycogen stores. Immediately following activity, carbohydrates should be ingested. This allows the glycogen stores, which were used during activity, to be replaced and allows for quicker muscle recovery.

Proteins-the helpful sidekick to carbohydrates.  In the past, proteins have been mainly used by those wanting to gain muscle mass.  However, protein is an important aspect to nutrition for every type of athlete, not just those wanting bigger muscles. Proteins can be used to compliment carbohydrate consumption which allows the rate of carbohydrate absorption to slow down creating a more consistent release of energy. Most athletes get the necessary amount of protein needed, 15-20% of their diet,  in the foods they normally eat.  Ultimately, they should be consumed in combination with carbohydrates to create a smoother release of energy during activity rather than a roller-coaster ride of highs and lows.

Fats- the energizer bunny of the nutritional world.  Fats are used during long bouts of light to moderate activity.  This energy source burns slowly but for a long period of time which helps the athlete keep going and going.  Fat is an important aspect to diet and ideally, 20-30% of an athlete’s diet should consist of fat.   Even though fat is being used by the body during extended activity, there is no need to increase the amount of fat consumed in the diet.  The slow release of energy from fats allows for activity to be done over longer periods. There is no quick burst of energy but rather a slow and steady release.  Triathletes, like myself, rely on this steady flow of energy to keep us going.

Performance is based not only on how hard you train but how well your energy is supplied.  Proper nutrition is the key to having a successful training program as well as having success on race day.  Making sure your glycogen stores are full is important as well as incorporating  the right amount of protein and fat to keep the energy flowing.  Having a balanced diet of carbohydrates, proteins, and fats will ensure that on race day you are ready to give it your all

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Posted in Cardiovascular Health, Kylie Boos RN, Nutrition, Physical Fitness | Comments Off

Is Red Wine Good for You?

Friday, January 28th, 2011

By Korey DiRoma, Naturopathic Doctor 

There is much debate regarding whether red wine is beneficial for your health or not. The debate began with the observation that the French population has lower rates of heart disease compared to the American population, even though the French diet is higher in saturated fat consumption. This has been termed the “French Paradox”. The cause of this paradox is believed to be due to the higher consumption of red wine by the French. In the past 20 years, there have been many studies, including many animal studies, to investigate whether red wine is the main factor in this paradox. However, there have been very few human trials that have shown that there is a positive health benefit. More clinical trials are needed to explore these benefits.

Resveratrol is the main active ingredient in red wine that is thought to have cardiovascular health benefits. Resveratrol is found in the skin of red grapes, and also in blue berries and bilberries. Most supplement forms of resveratrol are made from the roots of Polygonum cuspidatum due to its high amounts of the active resveratrol. A 5oz glass of red wine contains about 0.3-1mg of resveratrol. The kind of grape also makes a difference, as Pinot noir has the highest amount of resveratrol. Grapes grown in warmer, dryer climates have less.

Many studies using mice have found that resveratrol has cardiovascular benefits including lowering LDL cholesterol and raising HDL cholesterol, preventing atherosclerosis, and blood thinning effects similar to aspirin. Resveratrol has also been found to be anti-inflammatory, anti-carcinogenic, and estrogenic.

Resveratrol has been shown to increase insulin sensitivity. Since insulin is a fat promoting hormone, and insulin-resistance increases fat deposition, then increasing insulin sensitivity works to lower fat deposition and improve metabolic efficiency. Resveratrol also directly stimulates lipolysis and decreases the amount of fat cells.

Resveratrol also has very weak estrogenic effects. It is unknown whether this is protective or not, similar to other phytoestrogens such as soy, and is therefore not recommended as a supplement for those with hormone sensitive cancers.

In general, it is my recommendation that small amounts of red wine, not more than 1 glass daily, along with a balanced diet low in processed foods, can have an overall positive effect on all aspects of your health.

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Posted in Cardiovascular Health, Food as Medicine, General, Korey DiRoma Naturopath, Preventative Health, Women's Health | Comments Off

The Challenges of Weight Loss, Part 2

Tuesday, January 4th, 2011

By: Korey DiRoma, ND 
As we explored in part 1, diet and exercise remains a key factor in weight loss. But what happens when these are not enough? When what has worked in the past is no longer working? There could be other factors involved that could be hindering your ability to lose weight.

 Do you have a slow metabolism or fast metabolism? Your thyroid gland plays a role in your metabolism. If it is low or hypofunctioning, this could lower your overall metabolic rate leading to weight gain. A blood test can determine your thyroid functioning.

 Sugar metabolism plays a large role in energy expenditure and fat storage. However, not all sugars act the same in our bodies. Glucose stimulates insulin secretion that then promotes the cells to take up glucose for use as energy or to store as glycogen. The presence of insulin inhibits fat breakdown for energy (because now the body is using sugar) and promotes fat cells to not only take in fat, but also to produce fat (typically in the form of triglycerides). Therefore in the presence of circulating insulin, the body is going to make and store fat. This is why insulin resistance is associated with weight gain.

Fructose on the other hand, does not stimulate insulin production. It is metabolized in the liver and stored as glycogen or fat (in the form of triglycerides). Therefore, if we are inactive and not using our glycogen store in our muscles, we will convert fructose directly to fat. This is why fructose sweetened beverages and excessive consumption of fructose may be a possible health problem and could be contributing to the obesity epidemic. 1,2,3 Glucose, insulin, and triglyceride blood tests can be performed to determine your metabolic status.

 Chronic inflammation can also lead to weight gain. Most commonly inflammation is thought of as painful or swollen joints, but chronic inflammation can brew in the body as a response to diet and environment. Inflammation may have an affect on a hormone called leptin.4,5 Leptin, mostly produced in fat cells, sends signals to the brain to decrease appetite and increase energy expenditure. Since leptin is produced in the fat cells, it circulates in our bodies proportionally to the total number of fat cells. This makes sense since leptin decreases appetite and the more fat cells there are, the less need there would be to eat. However, inflammation and too much leptin leads to leptin resistance, causing a decreased ability for leptin to decrease appetite. One way to reduce inflammation is to investigate any food allergies that could be causing chronic inflammation. I have seen success with patients who follow a personalized hypoallergenic diet according to their food allergy results and successfully lose weight. Having a personalized diet plan is often more successful than trying a diet that is marketed to the masses for weight loss.

 J Clin Endocrinol Metab. 2004 Jun;89(6):2963-72.Dietary fructose reduces circulating insulin and leptin, attenuates postprandial suppression of ghrelin, and increases triglycerides in women.

Teff KL, Elliott SS, Tschöp M, Kieffer TJ, Rader D, Heiman M, Townsend RR, Keim NL, D’Alessio D, Havel PJ.Monell Chemical Senses Center, University of Pennsylvania, Philadelphia 19104, USA.

http://www.ncbi.nlm.nih.gov/pubmed/15181085

Nutrition. 2010 Nov-Dec;26(11-12):1044-9. Epub 2010 May 14.Fructose and metabolic diseases: new findings, new questions.

Tappy L, Lê KA, Tran C, Paquot N.  Department of Physiology, University of Lausanne, Lausanne, Switzerland. luc.tappy@unil.ch

http://www.ncbi.nlm.nih.gov/pubmed/15749839

 Am J Clin Nutr. 2004 Apr;79(4):537-43. Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity.

Bray GA, Nielsen SJ, Popkin BM.  Pennington Biomedical Research Center, Louisiana State University, Baton Rouge, LA 70808, USA. brayga@pbrc.edu

http://www.ncbi.nlm.nih.gov/pubmed/15051594

J Immunol. 2005 Mar 15;174(6):3137-42.  Leptin in immunology.

Matarese G, Moschos S, Mantzoros CS.  Gruppo di ImmunoEndocrinologia, Istituto di Endocrinologia e Oncologia Sperimenttale, Consiglio Nazionale delle Ricerche, Naples, Italy

http://www.ncbi.nlm.nih.gov/pubmed/15749839

 J Am Coll Cardiol. 2008 Oct 7;52(15):1201-10.  Leptin resistance: a possible interface of inflammation and metabolism in obesity-related cardiovascular disease.

Martin SS, Qasim A, Reilly MP.  Department of Medicine, Cardiovascular Institute, University of Pennsylvania School of Medicine, Philadelphia, Pennsylvania 19104-6160, USA.

http://www.ncbi.nlm.nih.gov/pubmed/18926322

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The Challenges of Weight Loss, PART I

Monday, October 11th, 2010

By: Korey DiRoma, ND
As drugs for weight loss are currently seeking approval by the FDA, one has gone the way of Fen-Phen and has been pulled off the market. The drug Meridia has been on the market since 1997 and boasted claims of at least 5 percent weight loss over placebo. However, Abbot Laboratories, the maker of the drug, voluntarily pulled the drug off the market due to clinical trials showing increased risk of heart attack and stroke.

The search continues for the “one” pill that will cause weight loss. In July the FDA disapproved Qnexa for the market, a new diet pill that combines an amphetamine and an anticonvulsant. And not just drugs, but natural products are constantly being marketed as the next “fat burner”.

The problem with developing a weight loss pill or supplement is that weight gain is multi-factorial and can be different for each person. Drug companies investigate ways to suppress the appetite, decrease gut absorption of fats, and increase metabolism as quick fixes. However, there are many other factors that cause increased weight gain. And we all know the main factor, and that is high calorie processed and restaurant food. Now that New York has passed a law to put calories next to menu items, it’s no wonder why the most recent government data reports that more than 2/3 of the American population is obese or overweight. There are often very few meals under 1000 calories, and there are many that are closer to 2000 calories! For most of us, that is considered an entire days worth of calories in one meal.

The other most common factor to weight gain is lack of activity or exercise.  Walking is great exercise and perhaps one of the most common forms of exercise. However, it is not the best calorie burner. Walking for 30 minutes at a rate of 3-4 miles per hour burns about 150 calories.  Walking for 1 hour at 20 minutes per mile (3 miles per hour) burns about 240 calories. One Grand Latte from Starbucks is 272 calories, and that is without any sugar, syrups, or whipped cream. Some activities burn many more calories, for example 30 minutes of cross-country skiing burns about 390 calories, 30 min of rock climbing burns 373 calories, and playing golf while walking with bag 18 holes burns almost 2,000 calories! So as Americans, we are fighting high calorie foods with not enough activity to burn these calories. Not everyone can do these activities every day, but find an activity, preferably outdoors, that you can do at least once per week, and make them different every week. The body does better with change, rather than doing the same routine all the time. Before starting any rigorous activity, please consult with your health care provider first.

In my next blog, Part 2, I will discuss other factors of weight loss when diet and exercise alone are not working.

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