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.

The openness of childhood

Did you grow up believing in magic, magical places, and beings?

Did the world seem like a place full of magic, wonder, a place where anything could happen, a world where anything is possible?

Living in the “Real(?)” world

Somewhere on the path of growing into mature functioning adults, we stop believing the world is place of wonder. For some of us the world becomes mundane, a struggle or a place full of dangers we need to manage or control.
Remember the first time you realized no santa, no tooth fairy, Easter bunny or unicorns.
No magic.

Magical vs. Mundane

Yet, how else can we explain the wonder of the simple act of breathing, seemingly inhaling nothing and animating your entire body, from nothing comes something. Billions of neurons firing through your brain connecting thoughts, feelings, emotions and memories. The intelligence that tells every cell to divide and multiply, creating you and the world around you. Intelligence that creates stars, planets, universes and galaxies. Quantum Mechanics tells us that through our attention, we create our reality. Not only is magic at play all round us, we are that magic.

So next time you find yourself wondering if there really is any magic in this world, think of the mythical unicorn, a one of a kind, magical creature.

You my friend are that unicorn.
Isn’t it time you galloped though magical fields?

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?

TREATMENT OPTIONS

Having attended the International Lyme and Disease Society  (ILADS) conference last month in  Toronto, we came home  both reassured about the treatment options we  offer and with additional therapies to improve our treatment options for our  growing number of lyme patients at the Center for Integrative Health and Healing, Delmar office.  One of many interesting developments was discussed by Dr. Richard Horowitz  on the topic of Babesiosis diagnosis and treatment, for example: usage for an herbal supplement used in Ethiopia to treat malaria,  cryptolepis,  has been shown to be effective in this co-infection.

 CHANGING SYMPTOMS REQUIRE  CLOSE EXAMINATION

We  came away  more reassured about the complexity of this growing, insidious disease and the treatments we  already offer our patients: an integration of modalities with antibiotic therapies, nutritional support and herbal supplements are the most effective way of treating this disease.  In addition, and not to be understated is the utmost importance of the ongoing and compassionate listening required of the practitioner because of the ever changing and evolving symptom response to treatment. This perhaps is the most challenging part of the management of lyme and of  living with the disease itself.  Therapies must be flexible  in response to one’s changing symptoms.

PATIENT ADVOCACY IS ESSENTIAL TO EFFECT CHANGE

Dr.  Daniel Cameron,  past president of ILADS, strongly urged that patient advocacy will be the leading force to aiding LYME to become a recognizable disease in the medical community. Therefore,  we encourage you, as people either afflicted personally, or are affected by  afflicted  members of your family or friends, to become as active as possible in your communities  to effect change on the front line for recognition of this verifiable, debilitating and tragic disease.

Please contact your nearest Lyme Advocate Association to help make this change happen.

Allow Change

Ever try to capture a moment and put it in a bottle, or try to stop the seasons from changing? It just can’t be done. The simple truth is that everything of this world is subject to change. Change is the only constant. You are subject to change. Your body changes, your circumstances change. You are quite literally not the same person you were a year ago, physically, emotionally or in your life circumstances. With all this change we have the choice of moving with the flow of change or resisting it.

Letting attachment go

To allow change requires letting go. Letting go of our attachments of wanting things to stay the same. Letting go of our mental constructs of how we believe things should be. Our homes, automobiles, lifestyles, even our loved ones. We want them to stay the same. We create memories, positive impressions of events in space and time. We personalize them and identify ourselves with these past impressions. We come to believe that these past impressions are somehow better than whatever is happening now.

Learn to Trust

Change can be scary and the uncertainty of unknown outcomes in our life can be frightening. Now imagine letting go of the fear of the unknown. Letting the change flow, letting life become a joyous celebration of change. No fear, no attachment to a past that is gone forever. Honor the moment, the memory of it, by letting it go. Think of how much energy it takes to hold up all these attachments, beliefs. Imagine having all that energy at your disposal. Imagine letting things be as they are and letting the change just flow. Imagine then becoming the change that moves through your life. Consider your relationships, do you put those closest to you in a holding pattern, not wanting them to change? Imagine all the energy you would have to place somewhere creative, somewhere loving. Imagine how would it change your life, change the world, by becoming the change.

Maybe all it really takes is letting go.

I’m often asked by people who are moving, or who live too far away from the Center for regular visits, “what should I look for in an acupuncturist?”  My answer is usually along the lines of: you look for the same things that you would in a good mechanic, personal trainer, doctor and almost anything else.  A good practitioner is communicative, responsible and effective.  Sure, you have to make sure that they’re licensed, and hopefully they have some experience with the health conditions that you are dealing with, but that is the bare minimum.

It Is About the Relationship

I’ll always remember what our founder Dr. Ron Stram told me when I was a new practitioner many years ago.  “People expect us to be good at our job. That’s just the baseline. It’s about the relationship.” And what makes a good relationship?  Open and clear communication working in two directions, attentiveness to someone’s needs and the taking of steps to show that you are actively engaged in meeting those needs.  A good practitioner is responsive, actively listens to you and makes clear effort to help you achieve your goals.  Like any other relationship, it has to be a good match as well- find the provider that you “click” with.

Best of Both Worlds

Numerous times in my life I have heard people saying that if they had to make a choice, they would pick a doctor who was exceedingly skilled over one who was kind and pleasant to work with.  Especially in the field of Integrative Health, where practitioners must understand and address the entire person- there is no such distinction.  The care giver who is exceedingly skilled is the care giver that is attentive, comfortable to work with and reliable.  To understand a client well, an acupuncturist has to be more than just technically skilled.  They have to be actively interested in their client, who they are, what they are going through, and how, whether by well-placed needle, by herb or by compassionate gesture they can be supported and cared for.

Yes, But is it Covered by my Insurance?

Means, motive and opportunity.  The great majority of healthcare providers want to give the attentive and compassionate care that we all try to embody.  Clients want attentive and reliable care, and providers want to have the relationship and time spent with clients that help ensure the best and most appropriate care.  So why so much discontent, and why so many stories of sloppy care because an health concern wasn’t given it’s due time and consideration?

We find ourselves in this position because you are no longer the consumer for your own healthcare!  Your insurance company is the healthcare consumer.  The consumer demands to the healthcare industry are less time and less care (i.e. less money paid out).  Since no business survives without listening to its customers, healthcare providers must bend to the demands of their consumers- the insurance companies- in order to survive.

My practice exists outside of this system.  There is no mediator between myself, and my client.  The only demands, needs, wants and hopes I listen to are those of my client, and that allows me to be the responsive and active practitioner that I strive to be.  I bring this up just to suggest the fact that maybe “is it covered by my insurance” isn’t the first question to ask when seeking out the right practitioner for you.  Just food for thought.

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.

Acupuncture has a positive effect on reducing stress in women experiencing infertility

One of the reasons people use acupuncture is to help them relax and to reduce stress.  A recent randomized controlled trial shows that acupuncture has a positive effect on reducing stress in women experiencing infertility.  The University of Western Sydney study also found that acupuncture created feelings of relaxation and improved the coping ability of women affected by infertility.  The women also reported a sense of pause and of taking a time out from stress and preoccupation with their fertility.

Recognizing Stress Contributors

Many situations can be stressors. Dealing with infertility is a unique stressor. The patient is faced with day to day reminders of their hope and desire for a child which can be emotionally and mentally overwhelming. Along with the psychological effects, the fertility patient also has physical strain put on the body as a result of medications taken to improve fertility (if they are choosing to use allopathic medicine).  Side effects of fertility medications may include headache, bloating, abdominal pain and pressure, mood swings, extreme fatigue, nausea, constipation, heart palpitations, dizziness, blurred vision and hot flashes.

How Stress Affects Fertility

The effect of stress on fertility is observable in additional ways.  Chronic stress causes sustained levels of cortisol and epinephrine.  High levels of these stress hormones can inhibit ovulation.  Sustained stress also effects blood circulation causing reduced blood flow to the uterus and ovaries.  Implantation may also be impaired as stress can alter the proteins needed to secure the embryo to the uterine wall.

Acupuncture Recommendations in the Treatment of Infertility

Unexplained infertility accounts for 30-40% of infertility cases. Chronic stress is considered an influence on those diagnosed with unexplained infertility.  Along with acupuncture’s ability to create a sense of ease, it improves circulation, supports ovulation and normalizes hormones.  These phenomena have a huge influence on our reproductive capacity.  For these reasons many Reproductive Endocrinologists (Physicians who specialize in the treatment of infertility) recommend acupuncture as an adjunct or in preparation for IUI’s, IVF cycles and medicated or non-medicated cycles.  I recommend coming to an Acupuncturist as soon as a couple notices difficulty in conceiving so that the acupuncture, herbs, and diet changes can be incorporated to prepare the body for conception with the common side effect of conceiving naturally.

Resources:
Smith CA, Ussher JM, Perz J, Carmady B, Lacey SD. J Altern Complement Med. 2011 Oct 6. [Epub ahead of print]
The Effect of Acupuncture on Psychosocial Outcomes for Women Experiencing Infertility: A Pilot Randomized Controlled Trial. 1 Centre for Complementary Medicine Research, The University of Western Sydney , Sydney, Australia

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

Price:  $14.98 for 4 ounces or $3.75 per ounce
SPF: 20
Active ingredients: zinc oxide, 10%
Antioxidants: green and white tea extracts, Vitamin E
Ease of applying: good on dry skin, more difficult absorption on wet skin
Scent: scent is a hint of green tea
Water resistant: does not bead with water, seems to come off easily with wet skin

There are so many different types of sunscreens on the market all with differing levels of protection, that it can be quite confusing as to which products may be the most effective. Some may be less effective, but unfortunately may also be more harmful!

I like to spend a lot of my free time outdoors, either walking or running, playing a round of golf, or occasionally sitting at the park or lake side with my family. Often I can be outdoors anywhere from 1 hour to 6 hours at a time. It is definitely important for my family and I to have very good protection from the sun’s harmful ultraviolet rays. Over the past week, I have had the pleasure of trying a new, more natural sunscreen product called Glacier Tropical SPF 20.

First a little science about ultraviolet rays. The sun produces ultraviolet rays at different wavelengths, some short and some long. The shorter waves are known as UVB rays and are the waves responsible for the reddening of the skin and causing sunburns. UVB rays can vary in intensity depending on season and time of day. They are also the rays responsible for Vitamin D production in the skin. These rays can also cause cancer, mostly squamous cell carcinomas. Most sunscreens base the SPF rating on its ability to block UVB rays since this is measurable in terms of skin reddening.

UVA rays are longer rays and therefore are more penetrating. They penetrate deeper into the skin and can also penetrate glass. UVA rays do not vary in intensity so remain at the same level regardless of time of day or season. Most sunscreens do not block UVA very well, and UVA rays cause accelerated skin damage and malignant melanoma, a very serious and deadly type of skin cancer.

Glacier Tropical SPF 20 is a mineral sunscreen. The main active ingredient is micronized zinc oxide, 10% which is very good at blocking both UVB and UVA rays. The main active ingredient in many sunscreens is oxybenzone, which is good at blocking UVB rays, but not UVA. Oxybenzone is also a chemical that accumulates in the body with continued use and is known to cause hormone disturbances and possibly developmental toxicities.

The other qualities of Glacier Tropical that make it a very good and effective mineral sunscreen are that it absorbs relatively well for a zinc oxide based protectant. This is probably due to the use of micronized zinc, which helps penetrate the skin a little better. It took me about 40 seconds of constant rubbing for it to fully absorb. I did not see a lot of white residue, and it actually provided a relatively clear finish. I could notice a very slight lightning of my skin tone, and I do have a darker skin tone. Another added benefit is that it contains natural antioxidants such as green tea extract and Vitamin E. It does not contain Vitamin A as many sunscreens tend to have. Vitamin A can actually accelerate skin damage and skin cancer, especially when in the sun. Any sunscreen you buy should not contain Vitamin A or retinyl palmitate.

Some things I would like to see improved from this sunscreen are its water resistant capabilities, ease of applying with wet skin, a smaller list of inactive ingredients, and a higher SPF rating. I did not get to use the product while swimming, but I did find it more difficult to apply while sweating. It did take a longer time for it to rub clear. Also with the skin wet, it seems to come off easier. Some of the inactive ingredients are chemicals that are difficult to pronounce, but after looking them up, they were all much safer than oxybenzone and Vitamin A.  I would like to see this sunblock in an SPF 30. This would give it a slight increase in protection, from about 94-95% to about 97% blockage of rays.

Overall I think this is a great product for anyone to use, and my family and I are definitely making the switch from conventional, chemical based sunscreen to this natural, mineral based sunscreen.