Eating for fat loss can be easy. It’s just about finding out what sort of healthy foods you actually like and enjoy. Like most, I have tried many diets in my lifetime. What I realize time and time again is that diets just don’t work! It’s all about being able to make healthy food choices and incorporating them into lifestyle changes for good…not just for the next 3 weeks! Here are some of my top 5 food choices that I love to eat, because they taste good but more importantly keep me feeling great.
1. Eggs and egg whites
Eggs are high in protein and nutrient rich minerals such as selenium to support your immune system and B vitamins for energy. This is one of favorite foods for breakfast because it jump starts my metabolism and helps keep me full all morning. As a way to reduce fat and cholesterol, I stick with egg white omelets and add some green veggies, onions and tomatoes for flavor.
2. Leafy Greens
Green Leafy vegetables are nutritional powerhouses chock full of vitamins, minerals and phytonutrients. Rich in vitamin K, these greens can help keep blood vessels flexible and healthy, protect bones from osteoporosis, and regulate inflammation. The only leafy greens I used to eat were broccoli and spinach. But I have grown to step outside the box and try greens such as kale, collard greens, bok choy and brussel sprouts. Just because you’ve never had them before, doesn’t mean you can’t give them a try. You might not love them all, but find the ones you do and be creative. High in fiber and low in calories, you can enjoy just about as much as you can fill up on.
3. Lean Protein
For lean protein I love chicken breast, ground turkey and fish. These foods are low in fat, high in protein and loaded with nutrients. Chicken can be prepared in so many ways-sautéed, stir fried, broiled, grilled. I try to mix it up with different marinades and seasonings. For fish, I love a wild caught Salmon or local Cod. Fish are loaded with omega-3 fatty acids which are an integral component for brain and heart health.
4. Quinoa
I found out about this amazing grain when I was living in Oregon. I am amazed at how many people have still never heard of it. Quinoa is an ancient grain that originates from South America. Not only is quinoa high in protein, but the protein it supplies is a complete protein, which means it includes all nine essential amino acids. It has fewer carbohydrates than most other grains and cooks in about half the time of regular rice. Quinoa is an excellent source of complex carbohydrates that can be enjoyed hot or prepared as a cold salad.
5. Healthy Fats
This includes things like Olive Oil, Almonds and Avocados. Most people wrongfully think if they want to lose fat, they have to eat only “fat free” items. The problem here is to substitute; most people fill up on carbohydrate loaded snacks that do not leave them feeling satiated. What modern research is showing is that it is not fat that is bad for us, it’s the type of fat and quantity consumed that matters. The human body uses fatty acids for a multitude of purposes from building cell membranes to performing key functions in the brain, eyes, and lungs. Just be careful with quantity of these “healthy fats”, and keep total fat intake to 20-35% of calories consumed.
By: Alyson Adams, L.Ac.
Thursday, August 19, 2010
Wednesday, August 11, 2010
Lessons from The Tao Te Ching
Here is one of my favorite passages from the Tao Te Ching by Lao Tsu written in the sixth century B.C.
Chapter 41
The wise student hears of the Tao and practices it diligently.
The average student hears of the Tao and gives it thought now and again.
The foolish student hears of the Tao and laughs aloud.
If there were no laughter, the Tao would not be what it is.
Hence it is said:
The bright path seems dim;
Going forward seems like retreat;
The easy way seems hard;
The highest Virtue seems empty;
Great purity seems sullied;
A wealth of Virtue seems inadequate;
The strength of Virtue seems frail;
Real Virtue seems unreal;
The perfect square has no corners;
Great talents ripen late;
The highest notes are hard to hear;
The greatest form has no shape.
The Tao is hidden and without name.
The Tao alone nourishes and brings everything into fulfillment.
This philosophy of Lao Tsu is simple, follow the natural order of things. People come and go in and out of our lives. We attain possessions while losing others. Often we get caught up trying to constantly gain and achieve more and more. Instead of always seeking more, take a moment to appreciate the beauty that is all around you. If we can see the world with an open and inviting mind, infinite possibilities can exist.
-Alyson Adams, L.Ac.
Chapter 41
The wise student hears of the Tao and practices it diligently.
The average student hears of the Tao and gives it thought now and again.
The foolish student hears of the Tao and laughs aloud.
If there were no laughter, the Tao would not be what it is.
Hence it is said:
The bright path seems dim;
Going forward seems like retreat;
The easy way seems hard;
The highest Virtue seems empty;
Great purity seems sullied;
A wealth of Virtue seems inadequate;
The strength of Virtue seems frail;
Real Virtue seems unreal;
The perfect square has no corners;
Great talents ripen late;
The highest notes are hard to hear;
The greatest form has no shape.
The Tao is hidden and without name.
The Tao alone nourishes and brings everything into fulfillment.
This philosophy of Lao Tsu is simple, follow the natural order of things. People come and go in and out of our lives. We attain possessions while losing others. Often we get caught up trying to constantly gain and achieve more and more. Instead of always seeking more, take a moment to appreciate the beauty that is all around you. If we can see the world with an open and inviting mind, infinite possibilities can exist.
-Alyson Adams, L.Ac.
The State of Health Care
The healthcare field used to be one that was designed to help people. That was the only goal. A doctor would keep the people in his area healthy and would be provided for in return- money, food, whatever the family could give. There was not as much complication of competing industries. It was simple. Doctor. Patient.
Nowadays, receiving healthcare is much more complicated. I don't know if anyone ever thought that the most asked question in healthcare would be, "Will my insurance cover that?"
I can understand the plight of the patient- I am one too! In fact, throughout medical school, I was uninsured. I did what I could do stay healthy, but I went 2 years without a physical or bloodwork and 4 years without a visit to a dentist (I'm happy to report, I've seen one since, and still have no cavities!). We paid out of pocket for the birth of our son because our insurance plan wouldn't cover a midwife. Healthcare has become so expensive that many of us are unable to provide this basic need for ourselves and our families. And it's all our fault!!
Medicine has come a long way from the bucolic times I describe. Our ability to save lives has increased immensely. But so has our need for those interventions! We have focused so much on technology, medications, and advancement that we have let go of the basics. Our health insurance doesn't usually cover services that teach us how to live well- how to stay healthy and avoid needing to utilize these life-saving surgeries, medications, and interventions. So, we don't emphasize them. And we are the ones who are suffering for it. And paying the bill for it!
The Center for Disease Control estimates that 90% of our healthcare dollar is spent treating conditions that are completely preventable. 90%! Can you imagine if we could cut that number even in half?!? Not only driving insurance costs down, but also being surrounded by people who were healthier- less cancer, less depression, less heart disease and diabetes, less arthritis.
In my opinion, the state of healthcare today is actually a model of sick-care. We don't know how to teach people to stay healthy or to intervene early on in illness to be able to get back to normal.
This is what naturopathic care specializes in! We work from the ground up. We teach people to go as far as they can on their own, through diet and lifestyle interventions. We then add in interventions as needed, which may include natural products or pharmaceutical medicines. But the point is that our goal is never only to be disease-free. It is much more than that. The goal is to bring you to your state of OPTIMAL health! This is wellness-based health care. It is true HEALTH care. And it's what we need in order to save our wallets and more importantly, save our lives!
Nowadays, receiving healthcare is much more complicated. I don't know if anyone ever thought that the most asked question in healthcare would be, "Will my insurance cover that?"
I can understand the plight of the patient- I am one too! In fact, throughout medical school, I was uninsured. I did what I could do stay healthy, but I went 2 years without a physical or bloodwork and 4 years without a visit to a dentist (I'm happy to report, I've seen one since, and still have no cavities!). We paid out of pocket for the birth of our son because our insurance plan wouldn't cover a midwife. Healthcare has become so expensive that many of us are unable to provide this basic need for ourselves and our families. And it's all our fault!!
Medicine has come a long way from the bucolic times I describe. Our ability to save lives has increased immensely. But so has our need for those interventions! We have focused so much on technology, medications, and advancement that we have let go of the basics. Our health insurance doesn't usually cover services that teach us how to live well- how to stay healthy and avoid needing to utilize these life-saving surgeries, medications, and interventions. So, we don't emphasize them. And we are the ones who are suffering for it. And paying the bill for it!
The Center for Disease Control estimates that 90% of our healthcare dollar is spent treating conditions that are completely preventable. 90%! Can you imagine if we could cut that number even in half?!? Not only driving insurance costs down, but also being surrounded by people who were healthier- less cancer, less depression, less heart disease and diabetes, less arthritis.
In my opinion, the state of healthcare today is actually a model of sick-care. We don't know how to teach people to stay healthy or to intervene early on in illness to be able to get back to normal.
This is what naturopathic care specializes in! We work from the ground up. We teach people to go as far as they can on their own, through diet and lifestyle interventions. We then add in interventions as needed, which may include natural products or pharmaceutical medicines. But the point is that our goal is never only to be disease-free. It is much more than that. The goal is to bring you to your state of OPTIMAL health! This is wellness-based health care. It is true HEALTH care. And it's what we need in order to save our wallets and more importantly, save our lives!
Thursday, May 27, 2010
Study Supports Acupuncture Efficacy for Pain Control
A recent study published in the May issue of Anesthesia and Analgesia, the official journal of the International Anesthesia Research Society shows positive support of acupuncture for pain relief.
The study examined 24 healthy volunteers using Quantitative Sensory testing to determine if acupuncture could affect levels of pain perception. Researchers found that pain tolerance increased by up to fifty percent. Acupuncture was performed on classic acupuncture points on the legs with either manual or electric stimulation. The reaction in both legs treated and untreated was noted.
Results showed that even the untreated leg experienced pain relief when the opposite leg was treated. This is an interesting finding because this is often a frequently practiced acupuncture style where the affected area of pain is not directly treated with acupuncture. Sometimes an area can be too sensitive or too aggravated to receive acupuncture, but effective pain relief can occur by treating the opposite limb. This study seems to verify why this pain relief may be possible.
By using Quantitative sensory testing, they were able to clearly identify which two nerve fibers were affected by acupuncture. Modern Science is still in the process of figuring out how acupuncture “works”, but it is evident that studies like this can clearly show some physiological changes in the body at work. More studies on larger scales need to be performed in the future, but these types of tests reveal promising information towards treating chronic pain.
To read the entire research study, go to:
http://www.anesthesia-analgesia.org/content/110/5/1448.full
Alyson Adams, L.Ac.
The study examined 24 healthy volunteers using Quantitative Sensory testing to determine if acupuncture could affect levels of pain perception. Researchers found that pain tolerance increased by up to fifty percent. Acupuncture was performed on classic acupuncture points on the legs with either manual or electric stimulation. The reaction in both legs treated and untreated was noted.
Results showed that even the untreated leg experienced pain relief when the opposite leg was treated. This is an interesting finding because this is often a frequently practiced acupuncture style where the affected area of pain is not directly treated with acupuncture. Sometimes an area can be too sensitive or too aggravated to receive acupuncture, but effective pain relief can occur by treating the opposite limb. This study seems to verify why this pain relief may be possible.
By using Quantitative sensory testing, they were able to clearly identify which two nerve fibers were affected by acupuncture. Modern Science is still in the process of figuring out how acupuncture “works”, but it is evident that studies like this can clearly show some physiological changes in the body at work. More studies on larger scales need to be performed in the future, but these types of tests reveal promising information towards treating chronic pain.
To read the entire research study, go to:
http://www.anesthesia-analgesia.org/content/110/5/1448.full
Alyson Adams, L.Ac.
Friday, March 12, 2010
Can healthy lifestyle make a difference in health?
It's pretty ridiculous that we had to invest money into answering that question, but we did. And to no one's surprise, living healthy equated to being healthy!
This remarkable study showed that people who follow a healthy diet and lifestyle reduce their "all cause mortality" down to 35% (this means they have a 65% less chance of dying within the same time period compared with people who do not follow a healthy diet and lifestyle.)
This is something I have also seen in practice. Many times, simple diet and lifestyle changes can make profound impacts on peoples' health! If you want to make a lasting and significant change to your health, start today by increasing your intake of veggies by one serving and your intake of fruits by one serving. Replace a starch at dinner with a double serving of vegetables or have fruit as a snack rather than having chips or cookies.
Our health is the sum of each small choice that we make daily. Choose wellness!
Do you want to learn more about healthy living and ways to save money in the long-term by reducing your need for medications and surgery?
This remarkable study showed that people who follow a healthy diet and lifestyle reduce their "all cause mortality" down to 35% (this means they have a 65% less chance of dying within the same time period compared with people who do not follow a healthy diet and lifestyle.)
This is something I have also seen in practice. Many times, simple diet and lifestyle changes can make profound impacts on peoples' health! If you want to make a lasting and significant change to your health, start today by increasing your intake of veggies by one serving and your intake of fruits by one serving. Replace a starch at dinner with a double serving of vegetables or have fruit as a snack rather than having chips or cookies.
Our health is the sum of each small choice that we make daily. Choose wellness!
Do you want to learn more about healthy living and ways to save money in the long-term by reducing your need for medications and surgery?
Sunday, February 14, 2010
Vaccination: The best idea for your child?
Last week, I was asked to testify in front of congress in support of HB1555, an act creating a personal exemption to routine immunization. I had the opportunity to hear several people testify both in support and opposition to the bill including several infectious disease specialists. I also had the opportunity to share the naturopathic perspective. I thought some of you may like to hear my personal approach to immunization and opinion on the topic.
First of all, I think that this discussion needs to start at the beginning. Immunizations changed the health of Americans dramatically. At the time of their inception, infectious diseases were the number one cause of death in America. The average lifespan was in the 40s. Immunizations offered protection from many of the bacteria and viruses that were plaguing Americans. Some were extremely successful- the smallpox vaccine is no longer administered because the virus was effectively eradicated. They were lifesaving.
Today, many of these illnesses no longer present the same risks, in part to the success of the immunization program. In addition, hygeine, cleaner food and water, and several other factors have also reduced transmission of some of these infectious agents. And we have seen increases in rates of chronic diseases including neurological diseases in children as well as adults. Whether the increases of these devastating illnesses are linked to immunization? We can really have no idea- there are so many other things that have changed over time including changes in our food quality, exposure to pollutants, plastics, and numerous other factors whose sum likely contribute to the chronic diseases leading the race in causes of death for americans today.
In addition, proponants of vaccination who claim that vaccines are "totally safe" are either misinformed or misinforming. As a whole, perhaps they are mostly safe, but there are many instances of side effects ranging from common, mild effects such as redness at the injection site and mild fever or flu like symptoms through severe side effects like seizures, intusussception, and death. These side effects may be excedingly rare, but they are real risks. I also believe that although there is no sweeping connection between autism and vaccination, there are instances where a susceptible child can be pushed over the edge by a trigger such as immunization. There have been cases where causation has been proven although I would agree that data on a whole does not show that vaccination is the sole cause of autism.
When I speak with parents about immunization it is a conversation, not a one-way lecture. We begin by looking over the CDC's recommended schedule and we go through each vaccine one at a time. Different children have different risk factors, and some parents have legitimate medical or personal concerns surrounding immunization. This conversation is a lengthy one, and we revisit the topic at every well child visit.
What do my patients choose? It is a mix- Many patients are fully immunized, some on the CDC schedule and some on a delayed or spread out schedule. Others are completely unimmunized. Many are somewhere in between. I have personally diagnosed cases of mumps, rubella (german measles) and chicken pox. I have also seen a child be flown to Boston for emergency surgery following a serious complication following immunization. I see the risks and benefits to immunization. And I have seen parents wrestle with the consequences of their choices on both sides!
I recently did a well child checkup for a 2 week old new patient. I had treated his mother for years, and we had had a vaccination discussion in the past. I asked her if she had thought about immunization for her son. She replied, "I'd like to do whatever you did for your son". My reply? "So you'd like to get informed and make a decision that feels right to you? Great! I'll help you with that!" She laughed, but understood my point.
So what choice did I make for my own son (now 18 months)? You'll never know. And you don't have to. Because your decision should be the one that you are comfortable with.
First of all, I think that this discussion needs to start at the beginning. Immunizations changed the health of Americans dramatically. At the time of their inception, infectious diseases were the number one cause of death in America. The average lifespan was in the 40s. Immunizations offered protection from many of the bacteria and viruses that were plaguing Americans. Some were extremely successful- the smallpox vaccine is no longer administered because the virus was effectively eradicated. They were lifesaving.
Today, many of these illnesses no longer present the same risks, in part to the success of the immunization program. In addition, hygeine, cleaner food and water, and several other factors have also reduced transmission of some of these infectious agents. And we have seen increases in rates of chronic diseases including neurological diseases in children as well as adults. Whether the increases of these devastating illnesses are linked to immunization? We can really have no idea- there are so many other things that have changed over time including changes in our food quality, exposure to pollutants, plastics, and numerous other factors whose sum likely contribute to the chronic diseases leading the race in causes of death for americans today.
In addition, proponants of vaccination who claim that vaccines are "totally safe" are either misinformed or misinforming. As a whole, perhaps they are mostly safe, but there are many instances of side effects ranging from common, mild effects such as redness at the injection site and mild fever or flu like symptoms through severe side effects like seizures, intusussception, and death. These side effects may be excedingly rare, but they are real risks. I also believe that although there is no sweeping connection between autism and vaccination, there are instances where a susceptible child can be pushed over the edge by a trigger such as immunization. There have been cases where causation has been proven although I would agree that data on a whole does not show that vaccination is the sole cause of autism.
When I speak with parents about immunization it is a conversation, not a one-way lecture. We begin by looking over the CDC's recommended schedule and we go through each vaccine one at a time. Different children have different risk factors, and some parents have legitimate medical or personal concerns surrounding immunization. This conversation is a lengthy one, and we revisit the topic at every well child visit.
What do my patients choose? It is a mix- Many patients are fully immunized, some on the CDC schedule and some on a delayed or spread out schedule. Others are completely unimmunized. Many are somewhere in between. I have personally diagnosed cases of mumps, rubella (german measles) and chicken pox. I have also seen a child be flown to Boston for emergency surgery following a serious complication following immunization. I see the risks and benefits to immunization. And I have seen parents wrestle with the consequences of their choices on both sides!
I recently did a well child checkup for a 2 week old new patient. I had treated his mother for years, and we had had a vaccination discussion in the past. I asked her if she had thought about immunization for her son. She replied, "I'd like to do whatever you did for your son". My reply? "So you'd like to get informed and make a decision that feels right to you? Great! I'll help you with that!" She laughed, but understood my point.
So what choice did I make for my own son (now 18 months)? You'll never know. And you don't have to. Because your decision should be the one that you are comfortable with.
Tuesday, December 16, 2008
Taking a break from the holiday hustle and bustle
By: Alyson Adams, L.Ac., Dipl. O.M.
As I pulled out of my office driveway this afternoon and tried to make my usual left handed turn across traffic, I was shocked at what I saw. A line of traffic backed up in both directions as far as I could see, full of hopeful holiday shoppers! I thought I would try and sneak in a little Christmas shopping myself during the weekday lunch hour, but was surprised to see that I was not the only one with this bright idea. I observed all the honking horns and stressed out faces of those shopping for their loved ones and felt anxious to be done and get off the roads.
When I got back to my office, I did a little “self acupuncture” to help relieve stress. My favorite point is called yin tang and it is located right in the center of the forehead between the eyebrows. The name itself means hall of impression, and it is known as the ‘third eye’ by many traditional cultures. It is a great stress relieving point and offers a feeling of tranquility. It works best in conjunction with other acupuncture points that can help calm the spirit, known in Chinese medicine as “shen”. Commonly, when people experience stress, it is the liver and heart meridians that are typically affected. Acupuncture acts to calm the central nervous system by increasing the release of brain chemicals including melatonin and endorphins, the “feel good” hormones.
So as you push through the last moments of this holiday season, make sure and take some time for yourself to relax and unwind. A 60 minute acupuncture session may do just the trick!
When I got back to my office, I did a little “self acupuncture” to help relieve stress. My favorite point is called yin tang and it is located right in the center of the forehead between the eyebrows. The name itself means hall of impression, and it is known as the ‘third eye’ by many traditional cultures. It is a great stress relieving point and offers a feeling of tranquility. It works best in conjunction with other acupuncture points that can help calm the spirit, known in Chinese medicine as “shen”. Commonly, when people experience stress, it is the liver and heart meridians that are typically affected. Acupuncture acts to calm the central nervous system by increasing the release of brain chemicals including melatonin and endorphins, the “feel good” hormones.
So as you push through the last moments of this holiday season, make sure and take some time for yourself to relax and unwind. A 60 minute acupuncture session may do just the trick!
Subscribe to:
Posts (Atom)
