Archive for the ‘Community’ Category

Occupy Sandy Relief & Volunteering — It’s Good for Your Health and for the Community

Delivering hot and cold food, along with medical care, to buildings in the Far Rockaways still without power.

Recently, I joined a group of volunteers helping in relief efforts post-superstorm Sandy, in one of the markedly affected areas of the Rockaways in Queens, NY.  We spent the day helping distribute food and medical care to those still without power almost two weeks after the storm.  By the time we arrived late Saturday morning, we found an operation in full force, with numerous volunteer organizations contributing in different ways, from food and water tents, to clothes and essential goods, to mobile medical units.

As they were short on doctors, I was asked to lead a mobile medical team to a neglected building in the Far Rockaways, where there were many elderly running low on food and water.  We met an elderly Russian gentleman who had just been sent home after suffering a heart attack in the aftermath of this devastating storm.  It was amazing he had made it up the six flights to his apartment!

He was in excellent spirits, but lacking the essential medications one would need post-heart attack to prevent a recurrence.  The hospital staff had neglected to realize that they were discharging him to an area without power, and lacking an open pharmacy to fill his medications.  His English was poor, but we managed to get enough information with his wife as a translator, and worked on getting him the medications that were vital for him, along with much needed food and water.

In this small community, the spirit of cooperation was immense.  People were helping each other carry supplies up the stairs of this high-rise.  They had just gotten hot water and heat on the day we visited, but full power was probably two weeks away.

Volunteering is a selfless act.  Of course, it is not without distress and frustration, as you may encounter the reality of the gap between what is needed and what is actually being done.  Nevertheless, that cannot discourage even the smallest of efforts.  We often think, well, “Where do I begin?”  You can simply begin by showing up, and then allow the needs to guide what you do.  This is what Alison Thompson, the author of “The Third Wave,” has done since the Tsunami in SouthEast Asia, traveling around the world to where natural disasters create the need for help.

You don’t have to be Mother Theresa, though, to volunteer or create positive change in the world.  Volunteering not only helps others; it helps you.  I hate to make a post about volunteering into something that is good for your health, but the reality is that when you help others in need, that smile you get in return, or their words of appreciation, fuels your soul and your own personal development.

The gift of giving releases feel-good chemicals in our bodies, known as endorphins.  With a selfish need, comes a selfless result – the yin-yang of life.  There are people out there that need your help, so get out there and help them.  You will feel better, be a better person for it, and will have touched other lives in ways that are priceless.

Prevent the Bulge! 8 Steps to Avoiding Holiday Weight Gain

Brace yourselves, it’s the holidays again, and with all the parties and celebrations, there will be food, drinks and more food.  In fact, 51% of yearly weight gain in Americans happens during the 6-week holiday period.

Popular belief is that people expect to gain 5 to 10 pounds over the holidays, and research suggests that if you’re already overweight, the strikes are against you.  One study followed 195 adults from September through March, finding that the average weight gain was approximately 1 lb (0.37 kg).

However, in adults that were already overweight or obese weight gain was greater, with 14% averaging a weight gain of 5 lbs.[1]  The same was found to be true for elementary-aged children.  Those overweight or obese prior to the holidays were most at risk for gaining weight during the holidays.[2]

The good news is you can prep yourself for all the food with these healthy tips to maintain your weight and avoid the holiday waist bulge.

8 Steps to Avoiding Holiday Weight Gain:

  1. Get that body moving!       One of the most effective ways to maintain weight is to exercise.  Whether it’s the treadmill, the stationary bike or the spin class, your cardio exercise should last at least 30 minutes three times a week.  Bump this up during the holiday season to 45 min to 1 hour to make up for the extra calories.
  2. Prep-Snack.  Pack your refrigerator with whole fruits and ready-to-go bags of cut-up vegetables.  The fiber in these foods fills you up quickly, and having the grab bags makes it easy to run and go in the morning.  When temptation arises, reach for your sweet fruit snack, instead.
  3. Keep temptation away.       Tempting cookies and treats will be everywhere during the holidays, but they shouldn’t be within easy reach.  They pack on a ton of calories, with little nutrition.  Keep them away from your desk or kitchen.  However, if you feel the urge, allow yourself one small serving of a holiday candy or goody when the desire arises to keep you from feeling deprived, which can lead to overindulging.
  4. Beware of the bread basket effect.  When attending holiday parties, expect the bread and hors d’oeuvres to be among the most fattening items on the menu.  Bread converts to a simple sugar, which leads to weight gain around the waist.  Once you start, it’s hard to stop.  Eat a healthy snack, such as a fruit, low-fat yoghurt or a handful of nuts before the party, so you don’t arrive hungry.  This way you’ll be able to  make better choices, skipping the less healthy options. The WebMD Food-o-meter a great is a great tool for helping you calculate how many calories you have eaten.
  5. The One Rule = one plate or one bite.  When at a holiday party, limit those items that seem to be the richest, creamiest and most tempting to one bite or one spoonful.  When it comes to the dinner plate, limit to one plate, not allowing the food to touch the corners of the plate.  Don’t gulp down the food, but savor and enjoy all the flavors and textures as you chew it slowly.  Eating slowly will allow time for your brain to sense that you are full.
  6. Watch the tap.  I’m talking about beer and cocktails here.  Alcohol is full of empty calories that have a particular affection for the belly fat.  Remember, beer will bloat, and liquor will make you bigger.  For a lower calorie beverage, try a wine spritzer with club soda.
  7. Hydrate.  If you are well-hydrated, you will feel less hungry.  The body often confuses dehydration for hunger.  Make sure you’re getting at least eight 8 ounce glasses of water daily, but drink even more water if you consume   dehydrating beverages, such as coffee, tea or alcohol.  If you’re still hungry while eating, check in with your daily water consumption and make sure it has been enough.
  8. Focus on being social.   The holidays are all about conversation and connecting with family, friends and peers.  Focusing your energies on being in the calorie-free moment will keep you from focusing only on the calorie-dense food.  Make it as much about the gathering as it is about sharing food together.

When all else fails, you can always make up for it in the New Year with a Doctor-supervised Weight Loss Program or Detox to set your body back to where it was before the holidays.  Most people do not lose the weight they put on over the holidays, packing on weight year after year, so getting a head start right after the holidays is the best way to prevent the seemingly inevitable inches.


  1. [1] Roberts SB, Mayer J.  Holiday weight gain: fact or fiction?  Nutr Rev. 2000 Dec;58(12):378-9.

  2. [2] Branscum P, et al. An Evaluation of Holiday Weight Gain Among Elementary-aged Children.  The University of Cincinnati, Health Promotion and Education.  J Clin Med Res. 2010 Aug 18;2(4):167-71.

Rebuttal to the Recent Study on Supplements and Mortality in Older Women

So should you take any supplements?  The answer to this question cannot be based on broad generalizations made from singular studies.  I believe this is an ongoing conversation with your doctor, who hopefully sees him or herself as a team member in your care, not the sole director of it.

A recent study brought into question the utility of supplements in enhancing health, and even questioned whether supplements increased the risk of death.  What was omitted in the spectacular headlines was the author’s own conclusion:  “It is not advisable to make a causal statement of excess risk based on these observational data…”  In other words, you cannot say that supplements lead to more deaths, simply because it was observed that the group of women taking supplements seemed to have a higher mortality rate.

In rebuttal to the study’s apparent conclusions, two interesting viewpoints have been published, for which I provide links here.

Vitamin supplements: more harm than help? by Dr. Ian Chapman

Thorne Research’s Rebuttal to the Question of Safety of Dietary Supplements.  by Alan Miller, ND and Robert Roundtree, MD

The debate is on, but we need to read through these studies with a fine-tooth comb before drawing conclusions.  The sensational title in the NY Times, “More Evidence Against Vitamin Use,” is a bit fantastical given the actual conclusions that can be made from this observational study, with a number of flaws as pointed out by the two articles above.

My patients know that I recommend different types of supplements, sometimes for brief periods and targeted uses. 

First and foremost, I recommend a balanced diet rich in nutrients we can only get from whole foods. Supplements are just that — supplements.  They are not substitutes for a poor diet, no more than lipitor should be an excuse to eat a steak every night.

An integrative, functional approach to patient care takes into account the individual circumstances of each person when designing what is right for them.  To simplify care into broad statements based solely on singular study conclusions is hubris and a mistake often made in Western medicine.

A person is not a study, no more than a study is one person.

Yes, we need our studies, but we have to analyze what types of conclusions can be drawn from them carefully.  As a doctor in clinical practice, the challenge is always to interweave what we know is the best evidence with how we know the individual patient in front of us responds to treatment.  They don’t always coincide.  And therein lies the art of medicine.

Ultimately, we are in charge of our own health with our doctors as team leaders.  You should be a co-director in your healthcare.  Your doctor should be someone you can have a conversation with about these issues, and together make a decision that makes the most sense for you and your individual circumstances.  This individual approach to healthcare makes the most sense.

After 9/11: The Eight Spiritual Laws for Healing the Wounds

In my previous post, I posed these questions: 

How do we cope with these catastrophes?  How as a human race do we continue living on without accepting a unified, shared consciousness in the pain of these calamities?   How do we as individuals move on with our lives if the pain of these events or loss of a loved one hits us every day?

If you were directly affected by 9/11, you have felt the dire impact of suffering  — perhaps loss of a loved one, loss of personal property, loss of self, and ultimately loss of the delicate balance of your web of life.  When your life fabric is disrupted in such ways, severe sorrow and a stress response follow.  Numbness (lack of feeling) and shock may first set in.  Life appears to be a movie, and you’re just the observer.  Tears roll down as you begin to understand the shear depth of the tragedy.  You may find your life spinning out of control due to these unexpected, unplanned changed.  You may develop insomnia and nightmares as a result.

The shock of what has happened makes it extremely difficult to adapt and adjust to these events.  Your grounding is lost — understanding becomes clouded.  Darkness sets in — there appears to be no clear light on the meaning of these events.  You may withdraw from ordinary life, and even from loved ones.  Eventually, depression sets in, and may be confounded by drinking or substance abuse as an escape.

The final result is a maladaptive response in someone who is merely trying to cope — trying to comprehend and assimilate what has happened.  You try to remedy this, trying to feel “normal” again, but not knowing the path to “normalcy.”

In exploring this dilemma, I reflected on universal principles that could serve as guideposts on how to recover.  I was looking for the modern adaptation of Elizabeth Kubler-Ross.  She had so eloquently described the stages of grief, such as what a person may go through when given a terminal diagnosis like metatastic cancer.  The “grief cycle” consisted of the following:

  1. Denial
  2. Anger
  3. Bargaining
  4. Depression
  5. Acceptance

Well, I wanted these principles to be positive, basically like lighthouses [points of light] guiding a path away from the rocky shore.  This would be a step-by-step program, based on the system of chakras.  I based it, as you may have surmised, on my training in yoga.  It would take the person on a healing journey in a path of ascendance from the groundedness of the lower chakras, to the inspiration and guidance of the higher chakras.   If a person could experience through ways of thinking or action the healing energy of each chakra, they would be able to transcend, transform and heal themselves of their suffering.

Why the chakras?  The chakras are postulated to be energy centers in the body, starting at the base of the spine and moving up and along the spine, focused in specific regions of the body.  There are purported to be seven chakras in the body, with more complex layers outside of the physical body.  Each one of the chakras has its own unique vibration, the lowest at the base of the spine, and the highest at the crown of the head.  This gradation of energy, from low to high, implies a hierarchy of being, or an order of passage, with the higher centers being closer to the soul, insight and understanding of life, whereas the lower centers ground us to our existence on this earth.  The duality of life is captured in the chakra system, as understood and expressed in the various religions of the world — the physical and the spiritual.  However, you do not need to be religious to appreciate the value of the chakra system as an intellectual tool by which to help transform your grief into joy and love.

At one point, I had suffered from depression late in my residency training, and I completely cured myself through yoga and meditation.  So, it was through my own experience and understanding of universal principles, that I devised this series of steps.

The “laws” or “principles” will take you through the steps you need to follow to recover and shine as the being that you are meant to be in this world.  Each law has a virtue.  The virtue is like a key that unlocks the healing potential of the law.  Each virtue frees you from the psychological blocks in each stage so you can move on to the next step.  The laws are tools for achieving freedom from grief, thus opening the path to a heartfelt existence full of happiness.

The Eight Spiritual Laws for Healing Wounds of Loss and Sorrow

  1. The Law of Mourning:                        Virtue – Acceptance.   Allow yourself to mourn thoroughly and completely.  Ancient societies had rituals of mourning that could last for days or weeks.  We often package our mourning into a contracted time, then try to jump back into our daily routines without sitting with our sadness.  Give yourself permission to sit with the sadness.  Let yourself experience it for as long as you need to reach the point of acceptance.
  2. The Law of Release:                             Virtue – Learning to Let Go.   One of the hardest things to do is to let go of loved ones.  In order to continue living, you have to release them.  They will always be in your hearts, but give yourself permission to move on with your life.
  3. The Law of Creation:                            Virtue — Innocence.   This one is fun.  Find something you enjoy to do — whether it be painting, or sewing, or gardening.  Whatever it may be, it has to be an active act of creation.  Put yourself into the childlike mind of innocence, and lose yourself in the process of creation.  The healing from this is amazing.
  4. The Law of Giving:                                 Virtue — Selflessness.  Find a charity you enjoy or a person that needs you, and give of your time.  It could be anything simple.  Lose yourself in the act.  Become selfless.
  5. The Law of Forgiving:                           Virtue — Unconditional Love.  You are now ready to enter the heart chakra.  It is time to forgive.  Forgive whoever/whatever you think needs forgiving.  The simple act of forgiving releases endorphins and continues the process of healing.  To move beyond forgiveness, offer unconditional love.  To whom?  Perhaps it is yourself that needs to be loved.
  6. The Law of Renewed Commitment: Virtue — Honoring Thyself.  The act of love brings us to the act of honoring yourself.  Allow yourself to do things that you enjoy.  Spend meaningful time with yourself.  Look at life with new eyes, like you are just being born. 
  7. The Law of Insight:                                  Virtue — Trust.  We have moved on to the “third eye” — the center of insight.  The step is about reconnecting with your inner voice.  Learn to trust again.  Trust your judgment.  Trust yourself.  Spend time meditating, breathing and focusing your attention on the third eye.
  8. The Law of Universal SustainabilityVirtue — Honoring Others.   We are all in this together.  Connect with others.  Connect with loved ones, and what their needs are.  We are all one on this planet.  Connect with the earth.  Walk barefoot on the lawn or on the sand by the seashore.  Cherish the memory of your lost loved one.  Understanding this is the path to Sustainable Health and sustainable happiness.

Remembering 9/11: My Personal Account

Ten years ago, I was in my residency training at Mt. Sinai Hospital here in New York City.  September 11, 2001 started as a routine as any day could.  I remember what a gorgeous sunny blue-sky day it was — a perfect early fall day.  Little did I know (or any of us for that matter) how our world view would change forever on that day.  A few years later, I started writing my thoughts on these events, and the human tragedies that followed.

Here is an excerpt:

“The last decade has seen a multitude of disasters, both man-made and natural — all of which have been no less tragic.  9/11, Hurricane Katrina, Hurricane Wilma, the Earthquake in Pakistan, the Tsunami in South East Asia, the subway bombings in London, and a potential Bird Flu Pandemic – these are all disasters of the recent past or the soon to be future.  It seems that 9/11/01 marked the ushering in of this new age.  Before 9/11, we may have been relatively innocent.  But after 9/11, all of us were touched in some way or another.  Perhaps that is why I was inspired to write about this experience.  9/11/01 made me more deeply aware of worldwide human suffering than any event that preceded it.

By September 11, 2001, even though I had not been born in New York City, I felt like a New Yorker.  I had moved here in 1999 to begin my medical residency at Mt. Sinai Hospital.  Life could not be better than to live in one of the greatest cities in the world.  That day all would change.  That fateful morning as I slipped out of Medicine Grand Rounds early, I was stopped at the elevator bank by an attending I knew.  He asked me if I had heard anything about a plane hitting one of the towers of the World Trade Center.  He believed it to be a small plane.  In the hectic world of the hospital, I had not had a chance yet to catch a glimpse of the morning news by chance in one of the patient rooms.  We parted with little ado.  We had no foresight of how the world would change in the next couple of hours.

As I rode up the elevator to the hospital wing known as 9 West, I reflected on my last time at the “Top of the World Bar” in the South Tower.  I had been there for one of the best Salsa Bands in the city, no less.  The true nature of this tragic event had not made itself known as of yet.  I figured I’d learn more about what happened later and resumed my normal morning routine; however, there would be nothing routine about the rest of that morning.  In fact, life would cease to feel routine as it once did.  My life, and ours, was changed forever by the events seen unfolding on the television that fateful Tuesday morning.  In front of our eyes, we saw these great marvels of human engineering ablaze in flames.  In front of our eyes, we saw people jumping in desperation to their unspeakable deaths.  In front of our eyes – the world changed as we saw these great towers collapse.

When I saw the first tower collapse, I could not believe my eyes.  For a second, I hesitated, blinking several times in disbelief, wanting to trick myself into believing it was some sort of optical illusion.  I stopped breathing.  Silence, then outbursts of disbelief filled the nurse’s station.  In a single instant in time, the pulse of this city had been changed, and so of the rest of the country.  The hospital was soon placed under special emergency alert — Code E — only to be used under the most extreme of emergencies.  We were number seven in the hospital line-up that never happened.  We were expecting an influx of wounded survivors; instead, the emergency room remained half-empty waiting in expectation while CNN was reporting in the background.

There would not be many survivors.  Beyond words, beyond understanding a great tragedy landed on our doorstep.  My grandparents lived through Pearl Harbor, but this was my first experience with human tragedy at a grand scale.

Human tragedy has affected each of us.  Most of these tragedies are personal, but as the last ten years have shown us, there are tragedies that encompass orders of magnitude beyond our simple comprehension.  Whether it was a loved one that perished within the collapsing towers, in the crashing plane, in the Tsunami, or a grandmother that died helpless at a nursing home during  Hurricane Katrina, and the others that could not survive the aftermath because of days without timely food, water or proper medical care, human tragedy was here.  It was no longer something far away that you read about.  Human tragedy now had hit home for each of us in some way, shape or form.

Those left behind must somehow process what has happened; they must process these terrible tragedies and then somehow find a way to live on.  Having been so close to the events of 9/11, and thereafter having worked in a program that assessed those who participated in the relief effort at Ground Zero, I found myself asking these questions:

How do we cope with these catastrophes?  How as a human race do we continue living on without accepting a unified, shared consciousness in the pain of these calamities?  Seeing patients coming in even two years after the event still unable to see beyond a dark cloud over their heads, I wondered, ‘How do we move on with our lives if the pain of these events hits us every day?’

Perhaps this was a call to stop focusing on war and destruction and finally come to our own as the caretakers of this planet and each other.  Perhaps it was time to change our focus and really learn how to take care of ourselves.  How could we not feel a call to end this suffering?  Is there a solution to what we feel inside?”

From the psychological to the physical, health effects have definitely been observed in those that were exposed to the WTC debris.  This massive destruction released known carcinogens into the environment, not only affecting the “health” of our environment, but also the health of those that lived nearby or worked in the recovery effort.

We need to realize how everything is connected.  The environment and our health are intertwined.   This is what I mean by the concept of Sustainable Health.   We need to stop seeing ourselves as separate from, and more like extensions of our environment as it is of us.  A new study has shown a possible link between WTC exposures and an increased incidence of cancer.  In my post on Ecomii’s Food and Health blog,  The Health Consequences of 9/11, I explore what we know so far about health consequences for those that worked in the recovery effort at Ground Zero.

I did not lose a loved one in the twin towers, but I felt a great sense of loss.  I am grateful for all those that so bravely acted during this great tragedy.

Please share any thoughts you have in the comments section.  Thank you for reading.

To be continued….

The Benefits of Coherence: A Heart-Centered Life

Read my latest post on Ecomii.  If more of us would live a heart-centered life, the world would be a better place.  Follow this link:  http://www.ecomii.com/blogs/food/2011/01/20/the-benefits-of-coherence-a-heart-centered-life/

Food as Medicine Conference 2010

Stuck in a holding pattern, due to inclement weather flying back from Washington D.C. to New York LGA, I have an opportunity to reflect on this weekend’s conference.  Hippocrates said, “Let food be thy medicine, and medicine be thy food.”  In our modern world, we have strayed – we have gotten lost, so removed from our food chain that we have no idea where our food comes from and how it ended up on our plates.  Some of us have forgotten what whole foods are, as we make our way through the day eating prepared, processed foods that look nothing like the plants they were once derived from (if at all).  Our drinks are spiked with artificial flavorings and excessive sweeteners.  Chips and fast food are carefully designed with the right proportions of salt, fat and sweetness to make your brain crave more and more.  In our highly technological world, we have lost our connection with the Earth, and in so doing, we have lost our connection with ourselves.

Food as Medicine was about reconnecting with the most basic, essential truth about living, whole foods = they can heal us! We had the benefit of experiencing a daily, thoughtfully and exquisitely prepared lunch by Executive Chef Rebecca Katz, author of One Bite at a Time and co-author of The Cancer-Fighting Kitchen.   Each lunch included a delicious soup made with a base of her cancer-fighting “Magic Mineral Broth.”  Study after study was presented that showed the power of a whole foods diet in healing disease, and reducing a person’s risk of developing heart disease or diabetes – among the top disease killers in this country.

We took a trip back to the origins of the human diet with Dr. John Bagnulo, who described the historical, or Paleolithic diet.  Some of the take-home points from his presentation show how far we have strayed from our original diet:

  • 800 yrs ago: grain refinement came into practice to increase shelf life (since then, the food industry has manipulated chemicals and oils to find the perfect recipe for extended shelf life, including the very harmful hydrogenated oils).  Can you imagine life without bread?  Or pizza?  Or pasta?  In human history, this is a relatively new addition, while 40% of us have the gene that can make us intolerant of gluten, a component in wheat.
  • 500-600 yrs ago: refined cane sugar became available (mostly to the upper classes of the time); the rise in sugar intake continues to be a major culprit in many Western diseases, including obesity, diabetes, metabolic syndrome, high cholesterol, and heart disease to name a few.  In fact, during WWII, when sugar imports dropped in England, the health of the population actually improved, due to the decreased intake of refined sugar.
  • 60 yrs ago: Hydrogenated oils, highly concentrated sweeteners, and artificial ingredients became available (humans had survived without these prior to this, but when presented with the opportunity to experience these flavor enhancers, they just ask for more and more).   Now, it has become apparent that these additives likely contribute to hyperactivity in children, obesity, cardiovascular disease, and dementia.
  • < 100 yrs ago: the End of Sustainable agriculture, as the principles of mass production from the Industrial Age infiltrate the food industry.  America is the place where everything should be available all of the time, year-round.

Sure, you say, but we’re living longer now than our ancestors did.  Modern technology has done more good than harm.  Living longer has mostly been due to modern hygiene and improved healthcare.  This is soon to change.  In the last 10 years, we are seeing the birth of a generation that may have a shortened lifespan in comparison to their parents.  1 in 3 children born after 2000 will develop diabetes at some point during their lives, and lose 10-15 years from their lifespan.1 Their lives will be riddled with health issues, as we are now seeing heart disease and heart attacks in teenagers!

As you can see, your “health span” – the number of years you spend in “good” health – will not necessarily equal your lifespan.  We’re living longer, but not healthier.  In terms of food, our ancestors had it right.  They ate a cancer-fighting, more alkaline, pH-balanced diet and tended to move around all day.  The following figures are astonishing:

  1. Our ancestors ate a diet rich in Omega-3 fatty acids, the types of fatty acids that are beneficial to the human body, help build fluid cellular membranes (which enhances cellular communication), and reduce the creation of inflammatory cytokines in the body.  Instead, our diets have shifted in the last 50 years to an omega-6, pro-inflammatory diet.
  2. Our mass-produced food is becoming depleted in such micronutrients as Magnesium, Iron, and Selenium.  Micronutrients are essential for the efficient operation of our enzymes – molecules that catalyze all of the body’s reactions.
  3. We’re eating a diet that causes a chronic acid load on our bodies (which is cancer promoting)
  4. Our ancestor’s diets were high in Potassium, and low in Sodium (i.e. salt).  Average Paleolithic diet = 1,000 mg Sodium daily; Average person now = 7,000 – 12,000 mg Sodium per day.  Our ancestor’s Potassium intake was 10 times greater than ours, because their diets were rich in vegetables, seeds and nuts, and low in animal protein.  Think about this the next time you pick up a bag of chips, or have French fries at a fast food restaurant.
  5. We eat much less fiber, on average less than 20 gm per day, than our digestive tracts are designed to handle.  The lack of fiber in the diet is implicated in many diseases, including diabetes, cardiovascular disease, obesity and high cholesterol.

So how do we take all this information and start working to transform our diets and ourselves?  It starts with an intention.  What do you want to accomplish?  Do you want to live longer?  Do you want to be more clear-headed?  Do you want to have more stamina and energy?  Do you want to be able to bend your knees and sit on the floor to play with your kids or grandkids?  What is it that motivates you?  Write it down.  Commit to embarking on the path of discovering how Food can be your Medicine, then follow the simple rules below:

Top 10 Ways to Return to a More Natural Health-Promoting Diet:2,*

  1. Eat large amounts of fresh, locally and organically grown produce
  2. Eat at least one handful of unsalted nuts and seeds each day
  3. If you do eat animal protein, reduce and restrict animal protein sources to grass-fed and/or wild (incl. chickens)
  4. Get outside and move.  Daily sunlight exposure or take Vitamin D.
  5. Reduce and limit dairy consumption to raw
  6. Limit grains.  Use only whole and/or sprouted grains.
  7. Use raw honey or Maple syrup as primary sweetener (beware of Agave syrup, which may be very high in fructose, as much as High fructose corn syrup)
  8. Avoid all chemical additives.
  9. Avoid cooking foods at T > 360 degree F (because cooking food above this temperature promotes the release of cancer-causing chemicals)
  10. Search for wild edibles and heirloom varieties of all plants as often as possible

*Of course, these are general recommendations, and some aspects, such as the intake of grains, should be discussed with a nutritionist, a functional medicine physician or naturopathic physician to tailor a diet that is right for you.  In a future post, I will discuss the growing rates of gluten intolerance or sensitivity, and what that means for your health or the health of a loved one.

Aah!  We have finally (after 90 minutes of circling) been cleared for our final approach into Laguardia.

Well, I hope this post inspires you to get back into the kitchen!  And perhaps, even to get in touch with the Earth.  Grow your own vegetable garden, and start eating the whole foods we are meant to eat.  Good luck!

References:

  1. Diabetes.  Successes and Opportunities for Population-Based Prevention and Control: At A Glance 2010, Centers for Disease Control and Prevention.  Accessed June 13, 2010, at http://www.cdc.gov/chronicdisease/resources/publications/AAG/ddt.htm
  2. Bagnulo, J. MPH, PhD.  Sustainable Nutrition: Origins, Evolution, and Implications of the Human Diet.  Food as Medicine Conference 2010.  June 10, 2010.

Other Suggested Reading:

  1. Pollan, Michael.  In Defense of Food: An Eater’s Manifesto
  2. Pollan, Michael.  The Omnivore’s Dilemma: A Natural History of Four Meals

Calculating Your Target Heart Rate for Fat-Burning

If you could only find that sweet spot in your cardio workouts, you could burn off that extra tire of weight around your waist.  Well, calculating your target heart rate is a simple equation for which you’ll need your 1) age, 2) resting heart rate, and 3) the Karvonen formula.  Here is an example:

45 y/o

Resting Heart rate: 80 beats per minute (bpm)

The Equation:

206.9 – (0.67 x 45 (age)) = 177
177 – 80 (resting heart rate) = 97
97 * 65% (low end of heart rate zone) OR *85% (high end) = 63 OR 82
63 + 80 (resting heart rate) =  143
82 + 80 (rhr) = 162
The target heart rate zone for this person would be 143 to 162.

For this individual, the “fat burning zone” is 143 bpm or below.  So if they want to burn fat, you want to keep within this target heart rate zone.  To burn the most calories, the “cardio” zone is 143 bpm or greater.   To best increase your metabolism, you will want to do Interval training, where you exercise to reach your target heart rate zone for a few minutes then decrease your intensity to go below your target heart rate zone, and repeat.

Remember, as your Resting heart rate improves (slows down), your target heart rate calculation will change.  So, as you engage in the cardiovascular fitness program, you should periodically monitor your resting heart rate for changes.  Your resting heart rate is best checked when you are relaxed, at east with both feet on the ground.

Never begin an exercise program without the advice of a physician, especially if you may have any underlying medical issues.

Exercise is one of the best ways that you can improve your health and your longevity.

What’s Good for the Earth, is Good for your Health!

It’s Earth Day — 40 years in the making, but are we better off than we were 40 years ago?  The world of convenience has taken over, and unregulated industry has created a lot of things that make our lives easier, possibly better in some ways, but these conveniences come with a price to the environment and to ourselves.  The ugly side you may not see if you don’t pay attention is sitting, for example, in the middle of the Pacific Ocean.  

A plastic rubbish dump twice the size of America is sitting in the middle of the Pacific Ocean.

As we enter the next decade of Earth awareness, we should really start thinking about it in the broader context of our health.  Plastic bottles, bisphenol-A, endocrine disruptors, fire retardants, pesticides, dry cleaning chemicals — all these things have created modern conveniences, but they also can have drastic adverse effects on our health.  This effect can be so indolent at first, that the typical signs of toxicity or poisoning may be misinterpreted as one of our modern diseases.  In our disease management-focused Western model of medicine, the underlying cause may be missed as the symptoms are treated and disguised. 

When the CDC has measured blood samples from healthy volunteers, not one person is free of exposure from environmental toxins.   Even cord blood taken from a newly born baby has shown environmental toxin exposures.  The number one toxin – can you guess it?  Plastics and plasticizers.  They are everwhere!  They are so pervasive, that we have a hard time getting rid of them.  Yes, that plastic bottle that you so conveniently picked up to drink your “healthier” drinking water from Fiji is leaching plastic into the water.  Take into account the long trip it took to get it to the U.S., with probably multiple temperature changes [heat increases leaching from plastics] – the combined carbon footprint of the bottle of water in your hand and its toxicity is huge.  Do you ever think of that when you purchase a bottle of water?  Where did it come from?   What did it take to get it here?  Some bottled water is no healthier than filtered water from the tap. 

New York City's Watershed

A charity that I am involved with, NY H2O, is working on protecting New York City’s drinking water from almost certain contamination by natural gas drilling in the Marcellus shale.  New York City is one of only five cities in the country that do not have to filter their water, as it comes down from the Catskill reservoirs and Delaware river clean and filtered by nature.  This amazing resource is under threat as corporations look for big profits in drilling for natural gas using hydraulic fracturing — a technique that injects huge quantities of water mixed with over 600 possible chemicals, out of which only 300 have been identified by independent research groups (mind you, they’re proprietary, so the companies don’t have to reveal them due to a loophole in the law), and 90% of these are on the national toxic chemical list.  Prior experience with this technology has shown that it contaminates the aquifers and can cause a series of health problems, from breathing difficulties to skin rashes to nerve damage to possibly cancer.  A great article in Philadelphia’s Weekly Press summarizes the experiences in several small towns across Pennsylvania that are feeling the untoward effects of this gas rush.  One small rural town, Dimock, PA, has at least 14 families being shuttled bottled drinking water by Cabot because their own well water has been rendered undrinkable due to methane gas and other undisclosed pollutants.  A new documentary, Gasland by Josh Fox, does a great job of detailing what is slipping right under our noses with respect to water contamination and the natural gas industry in this country. 

If you are mother concerned about how industries like natural gas drilling may affect the health of your children visit M.U.S.T. (Mother’s United for Sustainable Technologies).  This is a group of mothers united in a common message — protecting our children from the potential toxic effects of polluting and poorly regulated industries.  Their website is a work in progress, but it will be a resource of information for sustainable green living. 

Steps we can each take to be Healthier and Greener 

As we enter into this next decade of Earth awareness, we really need to become aware of how our actions not only affect the earth, but also our health.  For my part, I carry a SIGG bottle that has been independently tested to show that it does not leach BPA.  

Klean Kanteen family

Another option is the Klean Kanteen.   This avoids plastic bottle waste.  I also replaced the Poland Spring cooler in my office (which is delivered in polycarbonate #7 plastic bottles, containing bisphenal A — linked to cancer and obesity) with a PiMag Aqua Pour Deluxe gravity flow filtration system by Nikken.  We merely pour water from the tap through the PiMag system, and it filters out chlorine, chemicals, and drug metabolites, delivering clean drinking water on the spot. 

PiMag Aqua Pour

I walk and take the subway to work every day, which reduces my carbon footprint.  I try to buy local, organic seasonal produce, which in turn supports local farmers over food that has been shipped over long distances and probably irradiated along the way.  I eat red meat only rarely, and if so, it is organic, grass-fed.  If we all just gave up red meat one day a week, that would help reduce one of the biggest emitters of greenhouse gasses — our cattle.  I avoid Atlantic or farm-raised Salmon, as it can be high in pollutants.   I take my clothes to an organic cleaner rarely, but mostly I just wash it with a non-scented chlorine-free detergent.  My apartment is free of carpeting, which can outgas over 200 volatile chemicals.  And I use simple ingredients, like vinegar and baking soda to clean the apartment, thus avoiding a lot of the harmful products on the market.  My life is rich with outdoor activities, time for meditation, vegetables of all colors, and time spent away from the stresses of work to recenter and rebalance, ridding my body of any emotional toxicity along with all the physical pollutants I try to avoid.  These are just a few of the steps that we can each take every day to make our bodies less toxic

Resources:

Visit SimpleSteps, a website run by the National Resources Defense Council, where you can learn how to make your home less toxic and more energy-efficient. 

Ecomii is another great website that has a plethora of information on green living and natural health. 

Please share in the comments your steps to making the earth and yourself a greener, healthier place.  Thank you for visiting my blog today.   Happy Earth Day 2010!

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