07.26.08
Posted in Research at 3:26 am by drkristen
Well, the New England Journal of Medicine recently published a study on just that! Finally, some proof for me to show those of you still on the 80s bandwagon of “fat equals bad.” Fat is good!! As long as it’s good fat 
This study was done over 2 years and included over 300 participants who were clinically obese. Most of the participants were male (86%), and the average age of the participants was 52. Each participant was instructed to follow either the low-fat, calorie-restricted diet from the American Heart Association, the low-carb diet, based on the Atkins diet, or the Mediterranean Diet, based on lean fish, fresh veggies and olive oil.
85% of the participants stuck to the diets over the 2 years, and both weight and blood tests were recorded throughout the study. Check out the results:
- Those on the Mediterranean diet consumed the most fiber and held a better good/bad cholesterol ratio
- Those on the low-carb diet had the highest intake of urinary ketones from their fat, protein and cholesterol intake (ketones found in urine means that your body is digesting it’s own fat for fuel, when it normally burns the sugar in carbs for fuel - this seems ok, especially since you are probably trying to lose weight, but if these ketones accumulate in your body, it can actually be dangerous - if you are on a low-carb diet, you should check in with your doc often to check your urinary ketone levels to make sure you are able to get rid of them effectively)
- Those on the low-fat diet averaged a weight loss of just over 6 lbs
- Those on the low-carb diet averaged a weight loss of just over 10 lbs
- Those on the Mediterranean diet averaged a weight loss of just under 10 pounds
- Those on the low-fat diet only improved their good cholesterol to bad cholesterol ratio by 12%, where the other diets produced significantly better results
- The participants who were diabetic showed more improvement with blood glucose levels and insulin response with the Mediterranean diet
- The Mediterranean diet not only proved to be useful for weight loss, but it also proved to be beneficial to the heart
NEJM. 2008;359:229-241
I still don’t recommend an Atkins approach, because people just aren’t able to get enough antioxidants and vitamins/minerals from their food, since they limit their veggie intake. This doesn’t mean I don’t agree with a low-carb aspect of nutrition. I often prescribe diets without grains, but that still incorporate most veggies, only cutting out the starchy veggies such as corn, peas, potatoes and sometimes carrots. With more and more people becoming sensitive/allergic to wheat and gluten, this is way of eating is becoming more and more useful. Plus, it gets you to try veggies you’ve never had before, or rarely eat, like greens! Most people think of “veggies” as corn and potatoes - surprising, I know! And many people still scrunch up their noses when I recommend they eat more leafy greens (NOT iceburg lettuce!), but when they try a fresh beet, or some sauteed chard, they’re thanking me for showing them that veggies aren’t gross!
Similarly, people often question me when I tell them that fat is good for you. The problem is, the fat in processed foods that you buy off the shelf are often hydrogenated fat, also known as trans-fat. This fat has been heated or processed so much, that the molecular form is just 2 shakes away from being plastic! Do you want to eat plastic? I sure don’t, and I’m sure your arteries will agree. I was in the grocery store the other day and saw a whole huge display of margarine right in the middle of the aisle! Not even refrigerated! A colleague of mine actually bought one of these huge tubs of margarine and set it outside for 10 days. A total bug trap, you would think. He took pictures each day, and you know what happened? Absolutely nothing! Not even one fly! Why? Because even insects know this stuff isn’t right.
Good fats nourish our brain and help our hearts function properly. People are always so scared of cholesterol, but we need cholesterol in order to make hormones in our body. This is why people with low cholesterol have a higher risk of suicide - our bodies need it to function properly - not only for our hormones, but for our cells themselves. People ask me all the time what kind of oil they should cook with - that there’s so much conflicting info out there. My recommendation is olive oil (low and med heat only), coconut oil (med heat or baking) and butter or animal fat (high heat). I can just feel my mother and grandmother cringing right now…but it’s true! Our ancestors didn’t get heart disease from frying their eggs in bacon fat right off the farm. Why? Because it was natural, and not some yellow substance that was created in a lab somewhere. You can ask any medical student in the country what they eat when they’re studying for their board exams…they’ll tell you - salmon, avocado, nuts and coconut! Because those are the good fats that keep your brain in tip-top shape and your heart happy.
Stay tuned for more nutrition research and tips - including why coconut oil is good for you! And if you are planning a “diet” in the future, take into consideration the above results.
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07.21.08
Posted in Health News & Tips, Discussion at 8:29 pm by drkristen
In today’s modern world, our soil has been depleted of most minerals, especially iodine. This is one of the reasons that we started putting iodine in common table salt years ago. Iodine is very important, but be careful. Some people are actually sensitive to iodine, so if you start feeling different in a bad way once you start eating more iodine-rich foods, than stop! Take a break from those foods and see if they in fact were the culprit.
Why is iodine important?
Iodine is used in one of our most important glands - the thyroid gland. The thyroid gland is the only place in our bodies that absorb iodine. When the iodine absorbed mixes with the amino acid, tyrosine, our thyroid hormones are formed. These hormones regulate the metabolism of every cell in our body! If you are experiencing symptoms of a slower metabolism such as fatigue, sugar cravings, weight gain, dry skin and tendency to run cold, you may want to see your doctor to have your thyroid checked. Also, goiter (swelling of the thyroid gland) means that your thyroid is not working properly and you should see a doctor. It’s amazing how much this tiny gland at the base of your throat is responsible for.
What controls the thyroid?
An even more tiny gland behind your eyes, called the pituitary gland, is the “Oz” behind the curtain when it comes to your thyroid. This small gland looks like a little peanut hanging from the base of your brain. What rules the pituitary? The hypothalamus gland. This gland is just above the pituitary and tells the pituitary when to stimulate the thyroid gland. With any metabolic disorder, there may be a problem in one or more of these glands.
How do I know if I’m getting enough iodine?
Much of the time, it takes more than a little iodized salt to replenish your iodine. Granted, it is included in most quality multi-vitamins-minerals, but there are other ways. Foods high in iodine include sea vegetables (seaweeds), yogurt, cow’s milk and eggs. The issue with iodine is that it’s what’s called in chemical terms, a halogen. Halogens all compete for each other in human tissues, so any place your iodine should be, could be taken up with other halogens - most commonly chlorine, fluorine and bromine. With our environment and water often containing these other halogens, it is important for us to continue to make sure we are getting enough iodine. All of these halogens are also extremely antimicrobial, which is why they are used for water treatments (chlorine), pesticides (fluorine) and medical procedures and treatments (iodine). Bread has been brominated for the last 20 years or so, and prior to that, they used iodine. So here’s yet another threat to our iodine stores. In fact, women who are treated for fibrocystic breasts with iodine often complain of their bras becoming discolored! This is because halogens can concentrate in the breast tissue, and the discoloration is actually due to the displacement of bromine out of the tissue by the supplemented iodine!
What can I do to check my iodine levels?
See your local naturopath. We can test your iodine levels, or just go by your symptoms and medical history.
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07.13.08
Posted in Health News & Tips, Discussion at 4:11 am by drkristen
Arthritis is probably one of the most common things that I treat, so I thought I’d give some explanations and ideas regarding this common condition. Whether or not you suffer from osteoarthritis or rheumatoid arthritis, take a look and see what you think.
Types of arthritis:
- Osteoarthritis (OA) - known as the “wear and tear” form of arthritis, this is the most common form that people tend to get with age. This is not an inflammatory arthritis, but rather a degenerative form, so rest tends to bring relief. Anti-inflammatories such as ibuprofen may not always work because of the fact this is not an inflammatory disease. This form can sometimes cause deformities in the joints, as the joints tend to produce more bone to make up for the cartilage that has been lost due to chronic use or trauma.
- Rheumatoid arthritis (RA) - this is an inflammatory form of arthritis that can not only be debilitating, but also can cause joints to become deformed, especially in the fingers. This form of arthritis is an autoimmune disease of the joints, which means the immune system is literally attacking the joints themselves, which is what causes the redness, swelling and pain. This will typically be on both sides of the body, since it’s an autoimmune process. If it only seems one-sided, then it’s probably not RA, but rather osteoarthritis or some type of infectious arthritis. Allopathic treatment includes steroids and chemotherapeutic drugs in order to suppress the immune system.
- Psoriatic arthritis - this is a form of arthritis associated with the dermatological condition, psoriasis. Typically, you will see signs of psoriasis on the skin (silvery scales that bleed slightly when peeled off) before you feel arthritic symptoms, but they can happen together as well. Just because you have psoriasis does not necessarily mean you will develop psoriatic arthritis, but you would have a higher risk for it (about 5-10% of people with psoriasis will develop psoriatic arthritis). Unlike RA, this form tends to only be on one side of the body rather than both sides, but it is similar to RA in that it affects the smaller joints (hands and feet) and can present with red, hot, painful swelling. Also, most people with psoriatic arthritis have what’s called “pitting” of the nails, which means they have little dents in their fingernails due to the psoriasis.
Granted, these by all means are not all of the forms of arthritis, but these are the more common forms people seek treatment for.
From a naturopathic point of view, the issue with all of the above conditions is inflammation. So, one of the first things we NDs would do is look at the diet - one of the biggest culprits of an inflammatory lifestyle. The most common foods that promote inflammation are wheat/gluten (depending on the person), dairy, sugar and red meat. Most people see a dramatic difference in their pain levels just from removing, or at least limiting, pro-inflammatory foods from their diet.
There are some highly effective herbal and supplemental anti-inflammatories as well, but you should always chat with an ND to make sure there aren’t any interactions with any medications (including over-the-counter) you may be taking. Remember, “natural” doesn’t mean safe! There are MANY supplement-herb-drug interactions that many people aren’t aware of (even MDs!), which is why you should talk to a licensed naturopath who has had the education for both herbs/supplements and pharmaceuticals. Find an ND in your area!
Other lifestyle fixes include reducing stressors in your life, as stress can severely affect your immune system and inflammation in general.
Hydrotherapy is a great way to help calm inflammation as well, as I usually prescribe alternating hot and cold exercises specific to a person’s pain pattern.
Castor oil is probably one of our biggest weapons against inflammation, as it literally absorbs through the skin, binds to toxins and inflammation, and helps the body eliminate those products. Traditionally, we NDs prescribe castor oil packs over the liver for a general detoxifying treatment (see the handout on my Patient Education Page). However, in the case of arthritis, no matter what type, you can also rub some castor oil on the affected joints, then add heat (hot water bottle, heating pad, Ace bandage, etc). The most common treatment I prescribe for arthritic patients is castor oil gloves - before going to bed, wash your hands and dry well, rub castor oil on your hands, cover with organic cotton golves and go to bed. In the morning, not only will your pain be less, but your hands will be as soft as a baby’s bottom!
*Note: castor oil is a thick oil, so it will stain clothing. Always use a specific castor oil pack or flannel, or an old T-shirt. You can find my favorite castor oil here on my recommendations page. Remember, because it’s an oil (fat), you should always purchase it in glass containers rather than plastic, because fat can leach toxins out of plastic containers.
Quick Castor Oil Tip: No time for a traditional castor oil pack? Here’s a quick way to get some of the benefits:
- Before showering/bathing, rub castor oil all over your abdomen, especially over and just under your ribs on the right side (where your liver is)
- Jump in the shower/tub and let the hot water run or soak for at least 5 minutes before lathering up with soap and washing it off
Alas, arthritis (somewhat) unmystified! So if you or someone you know is affected by this condition, fear not…there are other very effective, non-invasive ways to treat this condition!
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07.07.08
Posted in Recipes at 7:22 am by drkristen
I know, I know…the name sounds well…interesting. Trust me, this will be a life-saver in times when you need a healthy, protein-packed snack. I based these off these nut balls that we carry at the clinic. I can’t remember the name brand, but they are TASTY. However, they have sugar in them (and some flavors have dairy). So, I decided to come up with a new recipe that I’m still developing, and thought I’d post it here, especially for any of you who have some ideas about how to snaz it up a bit. This is a very rough recipe, mind you. But, it packs a tons of protein, omega fatty acids and flavor into one tiny ball, perfect for grabbing and munching in the car on those days where you can’t sit down to a meal.
Dr K’s Nut Balls
- 1/2 c sunflower seeds (no shell)
- 1/2 c pecans (or other non-peanut nut)
- nut butters - whatever you have available - I used coconut and almond butter, with a dash of tahini (sesame seed butter)
- shredded, unsweetened coconut
Grind the sunflower seeds and nuts into a powder in a cuisinart or blender. Once ground, add your nut butter(s) until it forms a mixture wet enough to stick together without falling apart. Roll into 1.5″ in diameter balls and roll in coconut. Place in a glass jar or dish and keep refrigerated. Snack at will!
These really tide you over, so they’re a great snack to throw in your bag on your way out to a long day. I ate one of these and wasn’t hungry for 2-3 hours! Play around with the different nuts and nut butters to find a combination that you enjoy (and let me know so I can try your recipe!). I’m also contemplating adding some carob powder or maybe even some pure unsweetened cocoa just to be extra crazy.
I have to say, this no sugar of any kind therapy is hell to be honest. So any insights I figure out on my own personal journey, I would LOVE to share with anyone else who may have to be on the same therapeutic diet! The no fruit is REALLY hard, but hopefully the more willpower I have now will reward me by not making me stay on it for a whole year! We’ll see. Happy no-sugaring!
…enter 12 year-old humor here…
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