Calcium and Vitamin D - The Disappearing Micronutrients

Calcium and vitamin D are so critical for human health and yet these micronutrients are slowly disappearing from Western diets.  This is largely due to a reduction in consumption of animal products, either because of dietary preferences or due to digestion challenges.  It is widely known that calcium and vitamin D are critical for building healthy bones, yet they do so much more to maintain health.

 

Calcium is by far the most abundant mineral in the body of which 99% is stored in the bones and teeth.  Did you know that almost the entire adult human skeleton is rebuilt every ten years?  This is because our bones are in a constant state of formation and dissolution.  The remaining 1% is found in the fluids that bathe and fill the cells in the body.  This reservoir of calcium is critical for nerve cell transmission, blood pressure maintenance, blood clotting and muscle contraction (and therefore, the heartbeat).  In addition, calcium enables secretion of hormones, digestive enzymes, and neurotransmitters.  Studies are emerging to suggest that calcium deficiency is associated with a number of major illnesses including high blood pressure, colon cancer, and diabetes. 

 

Obtaining dietary calcium outside of dairy products is not as hard as you may think.  Significant quantities may be found in tofu, green vegetables such as broccoli, kale and collard greens, figs, oranges, sardines, canned salmon, almonds and white beans.  The Daily Recommended Intake (DRI) for calcium is 1000 to 1200 mg per day.

 

While calcium is a critical dietary component, vitamin D (theoretically) is not.  This is because with exposure to sunlight your body can make all the vitamin D it needs.  UV light converts a cholesterol-like compound to a vitamin D precursor which is then converted to vitamin D in the liver and kidneys.  Unfortunately, blood level of this vitamin have been declining due to lack of sun exposure and due to the rising obesity epidemic.  Since vitamin D is a fat soluble vitamin it is easily trapped in fat cells and thus, less available in the blood where it functions to regulate blood calcium, and thereby maintain bone integrity.  Once activated by light vitamin D also functions as a hormone.  In this capacity it affects how cells grow, multiply and specialize.  Not only is vitamin D deficiency a risk factor for osteoporosis but nascent research suggests a correlation with many diseases including macular degeneration, cardiovascular disease, some cancers, respiratory infections and multiple sclerosis.  

 

Dietary sources of vitamin D include cod liver oil, sardines, salmon, mackerel, tuna and fortified foods like milk, orange juice and cereals.  Recommended intake for those between the ages of 19 and 70 is 15 micrograms per day.  Have your blood tested for vitamin D deficiency at your yearly physical.  You may need to take a supplement of 1000-5000 IUs per day.  However, since this vitamin is the most potentially toxic among vitamins it should only be taken on an as-needed basis.  Vitamin D intoxication raises the concentration of blood calcium, which can then collect in soft tissues leading to a decline in kidney and heart function.

Why You Need to Eat Dirt

9 Minerals You Cannot Live Without

Minerals are elemental compounds that most of us overlook when considering a nutritious diet.  We all know about the importance of calcium needed for bone health and the perils of excess sodium but what about the other minerals we need?  Minerals are found in abundant amounts in whole foods and produce but are largely depleted from processed foods.  Here is a brief description of the minerals you need to consider for optimal health and where they can be found:

1.       Magnesium – Like calcium, magnesium is also needed to support bone health and is quite critical for muscle contraction.  Deficiencies are commonly associated with muscle spasms.  Magnesium is readily obtained from spinach, black beans, Soy milk and yogurt.  Excess magnesium from non-food sources may cause diarrhea which left untreated can lead to a pH imbalance and dehydration.

 

2.        Potassium – Potassium is essential for maintaining a steady heartbeat.  It also assists chemical reactions and promotes nerve cell function.  Dietary sources include orange juice, bananas, salmon, potatoes, honeydew melon and avocados.  Those with chronic kidney disease however, need to avoid this mineral since it is not properly flushed from the kidneys and can lead to hyperkalemia.  Symptoms include nausea, weakness, numbness and slow pulse.

 

3.        Iodine – Iodine is needed for optimal activity of thyroid hormones.  Profound iodine deficiency is commonly associated with goiter, or an enlarged thyroid gland (apparent as a large bulge in the neck).  Thyroid hormones are critical regulators of our metabolic rate which is why deficiencies are commonly associated with weight gain, fatigue, sensitivity to cold, muscle pain and weakness, and reduced heart rate (among a slew of many other unfortunate symptoms).  Iodine is found in optimal amounts in iodized salt and seafood.  Excess iodine depresses thyroid activity also causing goiter.

 

4.        Iron – Iron is a critical component of hemoglobin found in red blood cells.  Hemoglobin carries oxygen from the lungs to tissues throughout the body.  It is also a key component of myoglobin, a protein that holds and stores oxygen in muscles for later use.  Deficiency is commonly associated with weakness, fatigue and headache caused by anemia.  While iron is typically found in red meat and greens such as spinach and Swiss chard, it is most abundant in shell fish like clams.  Individuals with disrupted iron storage and absorption capabilities should have their iron levels checked because this mineral is a strong oxidant that can promote DNA damage.  Excess iron is associated with GI distress, infections, fatigue, joint pain and organ damage.

 

5.        Zinc – Zinc is an element that is required for the function of many enzymes which are the workhorses of all cells.  This element is used for immune function and appears to be critical for behavior, learning and mood.  It is thought to be deficient in children with learning disorders.  Zinc is found in modest amounts in beef, pork and yogurt but in copious amounts in oysters.  Excess amounts are associated with an impaired immune system and low HDL (a risk factor for heart disease)

 

6.        Selenium – Selenium is an anti-oxidant that can reduce inflammation.  Deficiency is associated with heart disease and may increase cancer risk.  Selenium is found in meats, shellfish, fruits, vegetable and grains grown in selenium-rich soil.  Excess amounts cause hair loss, brittle nails, fatigue, bone, joint and nerve abnormalities.

 

7.        Fluoride – It has been proven that fluoride prevents cavities and is therefore added to drinking water and toothpaste.  Excess fluoride causes tooth discoloration (i.e. fluorosis) and is highly toxic if ingested and chronic exposure to fluoride in large amounts interferes with bone formation.

 

8.       Phosphorous – Phosphorous is the second most abundant mineral in the body and greater than 80% is found combined with calcium in the bones and teeth.  This element is a critical component of cell membranes, DNA and RNA as well as ATP, the body’s primary energy source.  Deficiency is unlikely since it is abundant, even in processed foods but excess amounts can cause calcification of soft tissue such as that in kidneys.

 

9.        Chromium – Chromium participates in carbohydrate and lipid metabolism thus enhancing the activity of insulin and increasing glucose uptake.  As a result, chromium is marketed as a weight loss supplement.  However, clinical data to support this are lacking.  Chromium is found in meat and minimally processed foods.  Moderate uptake of chromium(III) through dietary supplements poses no health risk.

Choleserol and Fiber

A Nutritionist's 10 Favorite Foods to Fight Cholesterol Naturally

 Congratulations to me!  It only took one doctoral thesis and nearly 30 years in the pharmaceutical industry before I realized that a balanced diet that is high in fiber and low in sugar and processed carbohydrates can be very effective for lowering cholesterol.  Kudos to Michael Brown and Joseph Goldstein who won a Nobel Prize for proving a correlation between cholesterol levels and atherosclerosis, a primary culprit of cardiovascular disease.  This finding ushered in a whole new era of Statin drugs used to lower cholesterol.  However, based on the research described in my thesis, these drugs were initially meant for those who are genetically predisposed to very high cholesterol levels (>300 mg/dL).  For active people who do not suffer from high blood pressure there is a more holistic approach to achieve levels that are considered healthy (<180 mg/dL)*. Following a balanced diet that is high in fiber and low in processed foods and sugar will go a long way towards achieving this goal (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454936/).  Why is fiber so important?  Simply put, it binds to cholesterol to facilitate its excretion from the body (http://health.howstuffworks.com/diseases-conditions/cardiovascular/cholesterol/foods-that-lower-cholesterol2.htm).  The daily recommended intake (DRI) for fiber is 20-30 g per day so here are my ten suggestions for getting more fiber in your diet.  

1.                   Legumes – Peas, lentils and black beans are not only rich in fiber but also rich in protein.  One cup of peas packs a whopping 17 g of fiber and 18 g of protein, while a comparable amount of cooked lentils provides 15g of fiber and 17g of protein.  Black beans deliver 12 g of fiber and 10g of protein.  These little beauties, dense in both nutrients and energy, can serve as a main meal in soups and are a wonderful way to supplement salads with protein and added fiber.

2.                   Artichokes - I recently made a hummus substituting artichoke hearts for tahini.  Artichokes contain more fiber than any other vegetable, boasting 10 g per 1 medium globe.  Like many other fiber-containing green vegetables, artichokes are the perfect food for the healthy bacteria that live in your gut (these foods are also known as “prebiotics”).  When you take care of the bacteria in your gut they will take care of you. You will also make your taste buds happy when serving stuffed artichokes basted with olive oil and garlic.

 3.                   Broccoli - Without a doubt my all-time favorite green vegetable is broccoli.  Granted, it is not the highest fiber-containing vegetable, with just 5g per cup, but certainly versatile and tasty.  Whether roasted with garlic, stir fried with beef or chicken or served on a crudité platter there never seems to be enough of this colorful, cruciferous veggie.

 4.                   Brussel Sprouts - Who knew Brussel sprouts, with 6g of fiber per cup, could taste so good? A friend of mine served them to me roasted with walnuts and grapes proving that these fibrous wonders can easily liven up a meal.

5.                   Avocados - Avocados are an all-time superfood. One avocado provides 9 g of fiber and complements so many foods.  I love them in salads, salsas and on sandwiches.  Have you ever tried chocolate avocado pudding? Forget those multi-ingredient guacamole recipes.  Simply mashed with some fresh lime juice and sea salt and you will have the perfect dip to pair with your favorite whole grain tortilla chips.

6.                   Pears – Fruit is the perfect sweet treat. The fiber found in fruit delays the absorption of sugar which reduces the subsequent spike in insulin levels.  One raw pear delivers 9g of fiber.  Try them grilled or browned in a skillet for breakfast, lunch or dinner. Yum!

7.                   Oatmeal-Start your morning with 5 g of fiber in a half cup of cooked oatmeal (from rolled oats). While some of you may want to up the flavor by adding some fresh fruit, cinnamon and non-dairy milk, you might like to try a savory version made with olive oil, sea salt and walnuts.

 8.                   Chia Seeds-I have no idea who figured out that chia seeds could be so good. Not only will you find 5 g of fiber per tablespoon, but also 2.5 g of Omega-3 fatty acids for an added benefit to your heart.  Add them to smoothies, your morning cereal or make a pudding prepared with almond milk and you’ll really make your arteries happy.

9.                   Brown rice-This post would not be complete without including brown rice as a whole grain option.  One cup of cooked brown rice contains 4 g of fiber which is slightly more than that found in wild rice. Serve it as a side dish or add it to a tabbouleh to give this Mediterranean dish a chewy bite.

 10.               Kale-Kale is NOT so yesterday.  One cup of raw, chopped kale delivers 1.3 g of fiber, which is roughly twice the amount found in spinach. Make your own kale chips by rubbing with olive oil and seasoning lightly with salt, curry or cumin then bake at 425°F until lightly browned (about 10 min).  You may also add a handful of kale to smoothies. Green drinks are a great way to detoxify the body first thing in the morning.

*If you are taking a prescription medicine for high cholesterol be sure to see your doctor before making any changes to your treatment schedule.

How Being Poor Made Me Healthy

What did you eat as a child?

Was the food that you ate as a child nourishing or full of empty calories?  As a nutritionist I typically begin patient appointments with a Health History that includes a general description of the diet they followed as a child along with a description of what they are eating now.  Most, if not all of my patients, rail against their parents for feeding them sugar-laden cereals and microwavable meals. I initially thought that I belonged to this group as well until I gave my childhood diet some serious consideration.

While my mother was no Julia Child (although we all faithfully sat around our black and white TV watching Mrs. Child and the always-inebriated Galloping Gourmet) she innately understood the concept of nourishment.  Every morning she would call out to the four of her daughters “What would you like for breakfast?”.  “I get the first breakfast”… I get second….” was our response (we are a competitive bunch).  The thought of skipping breakfast never even occurred to us.  Yes, we had lots of processed cereal but largely limited to Corn Flakes or Rice Krispies®.  Although these cereals were not the healthiest of options the grains back then were not as refined as they are today and there was NO added sugar.  As a matter of fact, my mother would let us sprinkle a teaspoon of sugar on our cereal before adding the milk (whole milk from cows that were not inundated with hormones or antibiotics). Breakfast also consisted of ONE egg, scrambled or “over-easy”, with two slices of buttered toast.  We all drank Hi-C or orange juice made from frozen concentrate. We probably could have done without the added sugar but at least we started the day with a healthy dose of Vitamin C.

Not once during my eight years of grammar school did my mother give me the 15 cents needed to purchase a juice or milk and a pretzel at snack time…and I didn’t even care.  The thought of eating more food, before lunch or after, just didn’t appeal to me.  I had to go home for lunch because our school was not large enough to contain all 1,000+ students in the café-audi-nasium.  If you lived less than five blocks from the school then eating your lunch at school was not an option.  Lunch at home was always a sandwich and milk.  No cookies or snack. I may have had an apple or an orange after school but only if I was hungry.  In the summertime we inhaled peaches, plums and watermelon purchased from a fruit truck, like a traveling farmers market.  I much preferred these fresh fruits to candy.

Dinner consisted of a meat, starch and vegetable although we never had meat on Friday.  Portions were tiny by todays’ standards but not because we were poor (even though we were).  We ate seemingly small portions because that is what was, and is, considered nutritionally adequate.  If we had lamb chops, each person was given one lamp chop.  When we had steak my mother would purchase two steaks and cut each into three portions (for our family of six).  I loved my mother’s broiled chicken basted with vegetable oil and seasoned with salt, pepper and paprika.  The starch was typically potatoes or rice prepared a variety of ways and the vegetables usually came from the freezer section of the grocery store.  I admit these meals were not very nutrient dense but certainly a better option than frozen meals and fast food.  How ironic that we pay a premium today for anything that is Organic but back then, everything was Organic. 

I don’t recall ever eating a whole grain food as a child although I can remember sprinkling wheatgerm, which we kept in the refrigerator, on my cereal in the morning.  We usually ate white bread and occasionally rye bread-which did not contain added wheat gluten as it does today.  On meatless Fridays we had pasta that we sometimes made from scratch.  It was quite a production and if I am not mistaken, my middle sister still has the original pasta maker.  One reason why making home-made pasta was not as onerous as it is today is because we did not need to make very much.  My mother made one pound of macaroni for six people.  That’s it! 

The five pillars of a nutritious diet are variety, moderation, calorie control, balance and adequacy.  I can only thank my mother for ensuring that each of these components were met.  As a result, my sisters and I have never suffered from high blood pressure, elevated cholesterol or elevated blood sugar and we are all at a healthy weight.  Although my current diet contains more fruits and vegetables the diet that I grew up on would be commendable by today’s standards.  Thanks, Mom!

Still Alice was Brilliant!

A Look at Alzheimer’s Disease

On Wednesday, June 10, 2015 I hosted a viewing of the movie Still Alice in my office as a vehicle to broach the subject of Alzheimer’s disease (AD) with my community.  The movie was absolutely riveting and Julianne Moore’s portrayal of an intellectual woman succumbing to early-onset AD could not have been more poignant.  In the movie Ms. Moore portrays a linguistics Professor who teaches at Columbia (the Ivy League position supports her academic prowess).  During the course of the movie she gradually loses her ability to recall course material, encounters with new people (eg. her son’s new girlfriend), the location of the bathroom in her summer home and eventually, her ability to recognize one of her own daughters. As a college professor myself, I found it particularly straining to see her lose her faculty position after her students submitted a complaint for delivery of confusing lecture content and lack of preparedness.

 

Although Alzheimer’s disease is a concern for all aging populations the Early-Onset or Familial form of the disease is relatively rare, accounting for only 5-10% of all Alzheimer's cases.  It is caused by genetic mutations that accelerate the production of plaques in the brain, ultimately leading to profound neurodegeneration.  As we learn in the movie genetic testing is available so two of Alice’s three adult children get tested.  Her youngest daughter learns that she is a carrier which means that she too, will be affected by this form of Alzheimer’s disease, and her children will have a 50% chance of inheriting the disease as well.

Since there is no cure for Alzheimer’s disease the decision to be tested is not an easy one.  Even James Watson, a Nobel Laureate, who co-discovered the structure of DNA, refused to divulge his AD status after publishing the entire sequence of his genome.  During the movie I could not help but notice that we never really observe any significant therapeutic intervention for Alice.  There is a brief mention of some of the therapeutic targets that are the focus of current R&D efforts but the actors never show Alice undergoing any sort of treatment.  Having spent decades working in the Pharmaceutical Industry on these targets, I can assure you that we are a long way off from developing a treatment that can reverse the neurodegeneration caused by plaque buildup in the brains of AD patients.

The two main pharmaceutical agents currently prescribed for AD are Aricept and Namenda, agents that are vaguely palliative but certainly not curative.  Recent clinical trials on drug entities that inhibit plaque buildup have not demonstrated measurable efficacy in patients with frank AD.  Clinical efforts are now focused on treating patients who are “prodromal” i.e. before they are cognitively impaired.  However, this can be as long as 30 years before Alzheimer’s disease is officially diagnosed. Prodromal treatment is a perfectly fine option for someone like Alice’s daughter who carries the gene for Familial AD but not an acceptable option for the majority of cases.

Do You Have The Sugar Blues?

Insulin:  The Good, The Bad, The Ugly

Insulin is such a necessary evil.  Without this hormone our bodies would not be able to harvest energy from the food we eat.  Following the ingestion of carbohydrates and subsequent breakdown to glucose, insulin is secreted from the pancreas, acting as a signal to remove this sugar from the blood and transport it to cells where it can be used to make energy.  Glucose that is not used immediately for energy can be stored in the liver in the form of glycogen.  However, there is a limit to the amount of glucose that can be stored in the liver.  This limit is about 2,000 calories (500g).  Any glucose above this amount is converted to fat and unlike liver cells, fat cells have an infinite storage capacity.  On the other hand, if glucose has been depleted from the blood the pancreas will secrete a different hormone called glucagon that tells the liver to release glucose from glycogen. If your glycogen stores are completely tapped your body can make glucose through a process called gluconeogenesis.

This whole process of depleting glucose from the blood and then replenishing it is exhausting!  Typically, instead of waiting for the body to restore glucose on its own we demand instant gratification by simply eating more food.  The foods that we crave during moments of fatigue tend to be those with a high glycemic index which are carbohydrate-rich foods that rapidly increase blood glucose and subsequent insulin levels. Eating carbohydrates will provide us with the energy we seek but we also pay a metabolic penalty for being impatient.  By not allowing insulin levels to dissipate completely before the next meal we will continue to store fat. 

This particular habit of never allowing insulin levels to drop is a primary contributor to the many symptoms of metabolic disease:  obesity, elevated blood sugar, elevated lipids, cardiovascular disease, etc.  Eventually, we lose our ability to use insulin properly.  The pancreas secretes insulin but it fails to drive energy production.  Instead, insulin becomes a signal for fat storage and ensuing diabetes because the glucose is not removed from the blood as it should be. 

In order to manage our blood sugar levels and body weight we need to give ourselves breaks between meals.  This allows insulin levels to dissipate which, in turn, promotes fat burning.  To do this we must be more attentive to total calorie and carbohydrate consumption.  A healthy diet should emphasize consumption of whole, unprocessed carbohydrates with a low glycemic index.  We should also consume healthy fats and proteins at every meal to promote satiety and to delay gastric emptying so that we stay full for a longer period of time.  This will prevent you from overindulging between meals.  More information on managing blood sugar through diet and nutrition can be found on the Joselin Diabetes center website: https://www.joslin.org/jstore/staying_healthy_with_diabetes_nutrition_and_meal_planning.html 

Sports Nutrition

Diet and Exercise

Whether you’re an exercise enthusiast or an elite athlete, it helps to understand how nutrients are used to power your body. Carbohydrates, fats and protein are energy-yielding macronutrients while water, vitamins and minerals are non-energy yielding micronutrients.  All carbohydrates are broken down to make glucose which is the body’s primary source of energy.  Proteins and fats also provide energy but through a more circuitous route. 

Whether you are planning a trip to the gym or are getting ready for the big game or race then it may be prudent to carefully plan your pre-workout meal.  Such meals should be high in carbohydrate content but low in fat and fiber.  If your stomach is full of fat and fiber during exercise your body will use more resources on digestion than to power your workout.   Of course, fiber at any other time ensures good health.

A suitable pre-game meal might consist of whole wheat toast with sliced banana and cinnamon or a fruit smoothie made with non-dairy milk. The following table is a recommendation for daily macronutrient levels.

Macronutrient	% Total Daily Calories
Carbohydrates	45-65
Fats	20-35
Proteins	10-30

 

The glucose derived from carbohydrates that is not used immediately for energy is stored in the liver in the form of glycogen.  However, this storage form has a limited capacity of approximately 2,000 calories.  Any glucose above this amount is converted to fat. 

Some athletes who follow a Ketogenic diet actually rely on fatty acids for energy.   In this regimen, fats comprise 75% of total calorie consumption.  Although this type of diet promotes fat burning and muscle development it should only be followed under the guidance of a healthcare practitioner.   

Dietary protein is critical for muscle development.  Consumption within two hours following a vigorous workout will facilitate muscle repair.  Proteins are comprised of amino acids, nine of which are “essential” meaning that your body MUST get them from your diet.  Animal proteins are Complete meaning that they contain all of the essential amino acids.  Vegans and vegetarians must reply on Soy, since this is the only plant protein known to contain all of the essential amino acids.  Some athletes will take amino acid supplements to ensure adequacy but this can lead to an imbalance of amino acid levels.  When amino acids are over supplied the body cannot store them so it will either convert them to glucose for storage as glycogen or it will convert them to fat.  Since the body can also use amino acids for fuel it may burn the amino acids instead of fat.

Do athletes really need to take supplements?  A well-nourished athlete consumes all of the vitamins and minerals they need from whole food.  However, there is no down side to taking a Multi-vitamin with or without iron, depending on the individual needs. Creatine is an amino-acid-like supplement thought to be helpful in muscle development.  In actuality, your muscles make all the creatine they need.  A protein powder may be useful as a meal replacement, so long as it is complete (eg. Whey or Soy-based).  Powders with added nutrients from additional plant sources (pea, rice, green vegetables, etc) make an especially healthy choice.

Are You A Twin (Or Multiple)?

My Twin Story

OK-I admit it.  I actually like being a twin.  Since my sister and I are fraternal we have our own unique personalities yet enjoy a special bond from our shared interests.  We have two older sisters who we are very close with but they don’t see the world through the same eyes that we do. 

Mary and I grew up in the 70s, when multiples were not nearly as common as they are today.  I enjoyed the extra attention bestowed by the adults all around us.  I never seemed to tire of that unremitting question, “Are you Mary or are you Laura?” I had an utterly charming neighbor with Down’s syndrome who would ask me this question all the time.  I think it was the only thing she could think of to say.  I actually met her at a barbeque a few summers ago.  I had not seen her in at least 30 years.   With no prompting from family members she walked right up to me and asked “Are you Mary or are you Laura?”  I felt like I was ten years old again.

 

Although Mary and I went to different colleges and pursued different career paths (she became a software engineer, I became a Food Scientist and Pharmacologist) we have identical tastes in just about everything.  We don’t even live in the same state yet our homes are stocked with the same food items and personal products. Quinoa?  A must have.  Confixor from Aveda?  Isn’t it the best! And don’t get me started on clothes.  While our two older sisters are rather frugal Mary and I will splurge a little for something that is well-worth the cost.  I was feeling a little guilty for purchasing a pair of $125.00 flip-flops but reversed position when I walked into Mary’s house one day and saw my indulgent footwear sitting in her foyer.

Not only do we shop at the same obscure clothing stores but we invariably purchase the exact same items at the same time.  “I just bought this great sleeveless Camo shirt.  No way!   So did I!” I recently flew out to visit Mary to attend her daughter’s communion.  Sure enough we wore the same dress (different colors) from the same label.  Can you guess what happens on our birthday?  We frequently send each other the same card and similar gifts…or the date just falls off the radar and we forget.  We embody that cliché,  “I forgot my twin sister’s birthday”.

What do you talk about when you are with your siblings?  Never a dull moment with Mary.  We both enjoy the same TV shows and we both listen to NPR. (Mary wants to make a Story Corp recording but I am not sure if we have THAT interesting of a story to tell).  We also share the same impression of other people; people that we like, and people that are annoying.  It’s so liberating to not have to warm up to a different point of view.  Lol!

Lately, Mary has been insisting that we get a blood test to confirm whether or not we are identical or fraternal. I am pretty sure that our husbands will tell you we are fraternal.  Somewhere along the way she eeked out an extra 1.5 inches in height over me.  I’m sure that’s a pretty good clue.

 

My Health Coaching Journey

My Health Coaching Journey

I was lucky enough to have grown up during a period when playing outdoors was THE primary leisure activity. My penchant for play was so pronounced that I was constantly reminded that I could not ring anyone’s doorbell before 9:00 AM. My favorite school subject was gym and I took up running in high school just because it seemed like a fun thing to do. If I wanted to win races though, I had to watch what I ate.  Too much fat and fiber in my stomach during a race was a recipe for disaster.  This fostered my interest in Diet and Nutrition and was certainly a compelling factor in my decision to choose Food Science as a major in college.  It also helped that the professor who taught the Introductory Food Science course was a runner (and juggler).

Although it sounds a little pedestrian, Food Science is far from that.  Food Science is the Biology, Chemistry and Engineering of food.  It proved to be a rigorous curriculum where many students drop out once they learn that it is more science than they bargained for.  For me, this course of study provided a fundamental appreciation of the molecular interactions within foods.  Unlike many of my class mates who went on to work for Campbell Soup or Kraft foods, I somehow landed my first job in the Pharmaceutical industry developing drugs for the treatment of cancer and AIDS.  The allure of drug development (and the compensation) were so strong that I ended up staying in the industry for the next 28-years.  …and somehow managed to earn a MS and PhD in Food Science along the way.

It wasn’t until sometime in 2013 that I came to the conclusion that searching for the next billion dollar molecule for the treatment of 21^st century diseases was a losing proposition.  However, I also noticed that all of the diseases that I was working on had an underlying solution related to diet and lifestyle.  It was then that I decided to pull my expertise in Food Science and medicine together to craft a new career where I could coach and inspire people to stay healthy to prevent them from getting sick in the first place.

My journey started with attendance at an Integrative Healthcare conference in NYC.  While vetting a variety of Alternative Healthcare companies I met someone who had graduated from the Institute for Integrative Nutrition (IIN), a school that provides certification in Health Coaching.  My new friend seemed well-versed in the field and described a career that was exactly what I was looking for.  Once I got home I did a little deep dive on IIN and attended the online introductory webinar.  It seemed a little Amway-ish and hokey but I trusted this person’s judgement and registered for the program.

I have no regrets.  IIN provided me with all of the tools that I needed to teach people how to live peacefully and how to eat mindfully.  I learned how to communicate with those who are overwhelmed by the challenges of healthy living.  Most importantly, I learned how to build a Health Coaching practice that meets my vision of bringing health and wellness to the masses.  In just one year from my departure from Corporate America, I am now the proud owner of a Brick-and-Mortar Integrative Healthcare practice, EGGLRock Nutrition, providing dietary and lifestyle intervention strategy for disease prevention and health maintenance.  This achievement could not have been made possible without the skills that I acquired at IIN. 

Going Paleo

Pros and Cons of the Paleo Diet

The Paleo diet has been gaining quite a bit of traction in the past few years.  It reminds me of the Atkins diet with its emphasis on protein but its focus on animal products makes this diet unattainable for Vegans and Vegetarians.  This diet is largely based on the consumption of meat and seafood, eggs, fruits and vegetables, nuts and seeds.  It excludes grains, legumes, dairy and refined foods.  On the surface, it does not seem well-balanced but its focus on whole foods makes perfect sense.  Despite the relative good health enjoyed by many non-meat eaters our bodies have been perfectly designed to consume and digest animal products.  We have all of the tools to metabolize animal protein and saturated fat and put those macronutrients to good use.  And surely, there is no down-side to the consumption of nutrient rich fruits, vegetables, nuts and seeds.

 

All well and good but it is critical to find the highest quality, unadulterated animal products possible.  Grass-fed meats, non-farmed fish and Organic produce are the key to making this diet a healthy option.  Proteins consist of nine essential amino acids, five non-essential amino acids and six conditionally essential amino acids.  Essential amino acids can only be obtained from your diet while non-essential amino acids are readily made by you.  People with certain metabolic disorders may be deficient in the conditionally essential amino acids and so must obtain them from their diet as well.  Animal proteins are complete, so provide the full repertoire of amino acids.  A deficiency of just one will rob you of your muscle building capacity since your body will end up wasting protein looking for the one (or more) missing amino acid.  Soy is the only plant protein that is complete which limits a non-meat eater’s protein source.  Animal proteins are also the ONLY dietary source of vitamin B12, a micronutrient critical for cellular development.

 

Despite the recent vilification of grains I still feel that a whole grain with its bran and germ layers are a critical dietary source of fiber and other micronutrients (see http://egglrock.blogspot.com/2015/03/are-you-sensitive-to-gluten.html).  While I abhor consumption of any processed grain, I fully endorse the consumption of unadulterated, whole grains.  Grains are removed from the Paleo diet to avoid consumption of gluten, phytic acid and lectin.  No need to belabor why we should avoid gluten (Celiac disease, gluten intolerance, yada, yada, yada).  Phytic acid, found in both grains and legumes, limits nutrient absorption.  Lectins are another kind of protein that will soon take the place of gluten as the bad-boy of proteins.  Without getting too scientific, lectins have the capacity to stimulate chemical mediators of inflammation culpable in the etiology of rheumatoid arthritis, multiple sclerosis, inflammatory bowel disease (ulcerative colitis and Crohn’s disease), asthma, chronic fatigue syndrome and depression.

 

Consumption of legumes in the Paleo diet is more of a gray area. They are excluded largely because of their phytic acid content and because they are difficult to digest.  Soybeans, in addition to being a genetically modified crop, contain genestein, a phytoestrogen that may cause hormonal dysregulation in men and women.  This is a particular concern for those who follow a soy-based diet using modified soy products. Occasional consumption of beans such as green beans is allowed since this is a vegetable typically eaten in small amounts and consumption of the pod will dilute the adverse components in the bean.

 

The top of most food pyramids represents consumption of fats and oils.  Any health enthusiast should be well-educated on the difference between good fats and bad fats.  The Standard American Diet (SAD) is flush with Omega-6 fatty acids found in sunflower oil, safflower oil, soybean oil, corn oil and margarine, to name a few sources.  Not only are these oils prone to oxidation but they also have pro-inflammatory properties that contribute to many new-world illnesses.  Instead, the Paleo diet endorses consumption of saturated fat containing products such as coconut oil, butter and ghee, and monounsaturated fatty acids such as Olive oil and avocados.  Most people are well acquainted with the health benefits of Olive oil and avocados but I was not aware of the fact that the medium chain fatty acids in coconut oil are the easiest fats to digest or that the conjugated linoleic acids found in butter and ghee have anti-cancer properties.

 

Finally, while dairy is excluded from the Paleo diet, the consumption of full-fat, grass-fed dairy is acceptable for those who do not suffer dairy intolerance (owing to an inability to digest lactose, whey or casein). 

 

Further details on a Paleo diet can be found at these sites:

http://www.thepaleomom.com/paleo-diet

http://paleoleap.com/

Fitness Trackers

My Favorite Wearable Device

So, my assessment of Fitness Trackers was consistent with the opinion of the experts. After a thorough evaluation, for a presentation at the YMCA, my top pick was the Misfit Shine.  This device can be worn like a watch or pendant and is battery-powered so does not need to be charged every 3-4 days.  I lost so much data with trackers that need to be regularly charged, and the devices without a secure clasp would fall off in the middle of the night, anyway. Best part for me?  The Misfit is water proof so the three-axis accelerometer can track my pool workouts along with just about any other activity you can think of (not true for other devices). Other perks-It functions like a real watch, and the LED lights on the face reflect your daily activity goals.  It helps that the wrist band comes in a variety of attractive colors but I am disappointed that it does not track heart rate. For the truly committed you'll be happy to know that it is compatible with just about every Smart phone and computer and syncs with fitness apps such as Myfitnesspal.

Are you Sensitive to Gluten?

Why did you give up Gluten?

Is it really necessary to remove gluten entirely from your diet? Gluten is a protein complex largely found in wheat, barley and rye and is composed of strands of gliadin and glutenin. 

It is particularly useful in baked goods as it is structurally amenable to water absorption and enables entrapment of air to create a moist, airy food product.  It also provides flavor.  As such, bakers are inclined to adjust the gluten content of baked goods to improve taste and texture.  This has led to the adulteration of breads that are traditionally dry and dense with added wheat gluten.  This modification has now produced rye breads and black breads that have the texture of an airy, moist white bread.   In and of itself, gluten is a perfectly healthy source of protein.  However, it is not the only nutritious component of whole grains.  Whole grains also contain a bran layer and a germ layer.  The bran layer contains fiber, B vitamins and other trace minerals while the germ layer is a nutrient-rich core containing vitamin E, B vitamins and polyunsaturated fatty acids. Unfortunately, these nutrient dense layers are removed from whole grains to get to the structurally useful endosperm where gluten is located.

 

Makers of processed foods have no practical use for the much healthier bran and germ layers of whole grains so they practically have been eliminated from the Standard American Diet (SAD).  The gluten-containing endosperm, on the other hand, is such a large component of the SAD diet that it is consumed in quantities that have exceeded its health benefit.  It is known that food sensitivities may be created by over-consumption of the same products, resulting in lack of adequacy, balance and variety.  Over the past few decades we have over-indulged on gluten-containing products to the point that we no longer have the capacity to completely digest what was once a perfectly healthy protein.  Gluten intolerance is not to be confused with Celiac disease, an adverse immunological response to gliadin that leads to autoimmune destruction of the small intestine.

As a result of a bona fide sensitivity to gluten or Celiac disease many consumers have removed whole grains from their diets and so are missing out on their many health benefits.  Let’s start with the bran layer.  The fiber in bran directly improves colon health, is beneficial to healthy gut bacteria and lowers plasma cholesterol levels using a mechanism that is free of the side-effects common to pharmaceutical agents.  B vitamins, in both the bran and germ layers, function as co-factors that are critical for cellular activity.  Additional benefits of the germ layer exceed that of any other food category.  The germ layer contains a plethora of antioxidants including vitamin E which is so deficient in the SAD diet, along with heart-healthy fats.

I commend David Perlmutter, author of Grain Brain, for bringing to our attention the many ways that gluten adversely effects our health and leads to cognitive decline.  However, it is somewhat concerning that we have over-interpreted his message and removed whole grains from our diets entirely.  I did a little deep dive to see what Dr. Perlmutter is eating himself.  Although he subscribes to a ketogenic diet (high protein, low carb) he does allow himself 50-100 g of carbohydrates per day.  This includes consumption of amaranth, buckwheat, rice (brown, white, wild), millet, quinoa, sorghum, teff and certified gluten-free oats.  These grains are just as healthy, if not more so, than whole wheat and provide a perfectly sound alternative for those with gluten sensitivity.  More information about the benefits of these gluten-free whole grains may be found on the Whole Grains Council website, http://wholegrainscouncil.org.