Eating for Anti-Aging

by ADMIN on MARCH 14, 2012

Picture this:

You cut or bite into an apple and let it sit. The flesh begins to brown. Happens all the time, right?

But then you sprinkle a little the apple with lemon or orange juice and voila, no browning

Why is that?

It turns out that oxygen from the air is reacting with the cells of the apple, causing a break down of the plant tissue into a brown-colored product.

Sprinkling the lemon or orange juice coats the apple’s flesh with antioxidants which protect the cells. The antioxidants react with the oxygen before the oxygen can get to the apple.

Well guess what? The same thing is happening in your body.

We have free radicals bouncing around in our bodies. They are naturally occurring from eating certain foods, exercising intensely, and from digestion. To an extent, we need some free radicals to help with certain chemical reactions in the body, as well as to help fight infection.

Yet if we have more free radicals than the body needs, these little unstable molecules can cause damage.

You see, free radicals are basically unstable oxygen molecules. They’re missing an electron and will react with anything to become stable again. When overabundant, they end up reacting with our cells and DNA, causing damage.

Think of this damage similar to how an apple turn brown in the presence of oxygen.

If left unchecked, this damage is what can lead to heart disease, liver problems, kidney problems, diabetes, and early aging. In fact, almost every disease is related to the damage caused by these little molecules.

But there’s good news

We can help prevent free radical damage – and therefore disease and early aging – the same way we prevent browning of an apple: By eating more Fruits and Vegetables.

Produce have antioxidants that protects our cells and DNA from those nasty little free radicals. Antioxidants react with the unstable molecules before any damage can be done.

Every color fruit and veggie has a different array of vitamins, minerals, and antioxidants that protect different tissues in our body. So be sure to eat all different colors to get the nutrients your body needs from optimal health.

You can also help to reduce the amount of cell damage (and therefore disease) by decreasing the amounts of saturated fat, trans fat, and excess sugar and sodium in your diet. When these nutrients are digested, they produce more free radicals than other foods.

As you eat your way to good health and energy, try to include a fruit or vegetable with each meal and snack.

And anytime your diet starts to get a little off track, just think of the browning of the apple and how easy it is to prevent that damage. You can help prevent your own browning (aging and disease) with a sprinkle of produce!

Detox Diets: Help or Harm?

by ADMIN on JULY 11, 2012

Almost every day I hear of a new Detox Diet or Cleanse: Master Cleanse, Beauty Detox Solution, Diuretic Diet, Fat Flush Diet, Hallelujah Diet, Inside Out Diet, Lemonade Diet, Mucusless Diet (ew?), Swiss Secret, Weight Loss Cure. It seems like just about every celebrity from Beyonce to Oprah have sworn by them.

In fact, one of the most common questions I’m asked is: “Well, I want to get rid of all these toxins in my body, which cleanse do you recommend?”

My short answer is: None of them.

Want to live on cayenne pepper, maple syrup, lemon juice, and salt water for 14 days? Yeah, me neither. But countless people are turning to these cleanses as a way to lose weight quickly.

Do they work. Yeah, you’ll lose weight. But it’s all water weight. You’ll gain it back when you start eating ‘normally’ again. A very frustrating way to yo-yo diet.

What is a Detox Diet?

Fasting or consuming a specific array of foods, herbs, spices, or drinks (typically a pretty strange combination, at that) – while avoiding large groups of foods. Typically, the detox diets are very low in calories and remove many macronutrients (fat, protein, carbs) from the diet, as well as vitamins, minerals, and antioxidants.

These diets typically last around 2 weeks and claim to have detoxifying effects on the whole body or different organs, such as the liver, colon, or gastrointestinal tract.

Cleansing/Detox Diets are not supported by science, have had no medical benefits demonstrated, and are based upon individual testimonials extolling the virtues (which are potentially false) of the product.

Help or Harm?

Mostly harm. Most of these diets add no nutritive value to your life. In reality, researchers from the Harvard School of Medicine have found that the majority of detox diets or cleanses may deplete the body of important electrolytes – and if people go on these diets frequently they may “run the risk of developing metabolic acidosis, a disruption of the body’s acid-base balance, which results in excessive acidity in the blood. Severe metabolic

acidosis can lead to coma and death.”

Yikes.

Although a short detox (a couple days) may not be terribly harmful, staying on a detox diet for longer may lead to compromised health. The first symptoms of these types of diets include impaired bowel function, muscle cramps, headaches, irritability, and dizziness. That’s your body saying it’s had enough!

Best Practice

The only “Detox Diet” I support is straight up fruits and vegetables with lean protein (fish, tofu, beans).

Fruits and veggies are nature’s multivitamin, providing the body with the vitamins, minerals, and antioxidants it needs to function well, maintain health, and help prevent disease.

When you cut out:

• Most refined carbohydrates: Candy, pastries, ice cream, juice, sorbet, doughnuts, french fries, and exorbitant amounts of pasta and rice,

• Trans fats: from processed and fried foods, and

• Most saturated fats: From high fat animal products

… then you’ll probably start feeling better, more energized, and more ‘regular’ (if you know what I mean. *Wink wink*).

In general, the body is very good at naturally detoxifying its self. But fruits and vegetables help it along. In fact, cruciferous veggies – which includes broccoli, cauliflower, Brussels sprouts, cabbage, bok choy, kale, and other asian hearty greens – actually have antioxidants that help stimulate and activate enzymes in the liver which work to detoxify the body.

Every color fruit and vegetable does something different for our body – so choose all different colors, the deeper the color, the more nutrients that food has!

**Before changing your diet, speak with your doctor or a Registered Dietitian to ensure the changes are compatible with your health and medications. Also, a more intense diet should not be done for an extended period of time (no longer than 3-5 days). Increasing fruits and vegetables is a healthy decision, however cutting out whole grains may be detrimental to your health, especially if your an active individual or an athlete.

Last Words

Diets have the word ‘Die’ in them… they don’t last!

Any diet that cuts out too many food groups is unbalanced and may be very difficult to sustain over the long run. Plus, nutrition is not a one-size-fits-all; what works for your friend or family member may not be right for you.

For the most success, find a healthy eating patter that is satisfying, energizes you, includes foods you love, and most importantly – one that you know you can continue to eat for a long, long time.

Aim for a lifestyle change, not a diet.

(Citation: Harvard Medical School HEALTH Beat 7/22/08)

Orthorexia: Can you eat TOO healthfully?

by ADMIN on SEPTEMBER 25, 2012

Orthos: Straight or proper

Orexia: Appetite

Orthorexia: Fixation on righteous eating. Only eating ‘healthy’, quality foods. Healthy being defined as such in the eyes of the eater – one person’s ‘healthy’ food may another person’s ‘bad’ food.

Really? There’s a problem with eating too healthfully? Yes. When eating only healthy foods becomes more of an obsession, it may indicate the presence of an eating disorder.

Not all healthy eating is over board. Many of us strive to eat foods that will help us be and feel our best. It only becomes more serious when the need to eat healthy foods begins to spiral out of control. When a mania to eat only specific, pure foods starts interfering with daily life. When a person can no longer enjoy food prepared by a loved one or a restaurant for fear that it is unsafe or contaminated.

This is when food begins to control the person and their life, instead of the person controlling the food.

Unlike anorexia or bulemia, orthorexia is not necessarily about wanting to become thin. It is the desire to eat perfectly.

For example, organically grown fruits and vegetables may be considered ‘safe foods’ by both people with anorexia and orthorexia because the foods are seen as healthy and low calorie. However, artificial sweeteners and other diet foods with a lot of ‘unnatural’ ingredients – which may be seen as fine to eat by someone with anorexia – may be completely unacceptable to someone with orthorexia. Similarly, french-pressed extra virgin olive oil may be perfectly fine to eat for a person with orthorexia, but completely off-limits to someone with anorexia for fear they will gain weight.

Though everyone has different Food Rules, in general, many people with orthorexia avoid foods with at least a few of the following:

• Pesicides, genetic modification

• Artificial colors, flavors, or preservaties

• Unhealthy fats (trans/saturated), sugar, or added salt

• Animal or dairy products

• Other ingredients considered to be unhealthy

What foods someone includes or excludes is completely personal and based on their own experiences.

Yes, many of us may be trying to avoid the same things in hopes to lead a healthier lifestyle; however, those with orthorexia may become anxious and upset – even terrified – at the prospect of eating one of those foods, and will do

anything to avoid them.

It’s a fixation so extreme that that it can lead to severe malnutrition and even death.

The Warning Signs

Some, or all, of the following behavior changes may be signs of impending orthorexia:

Anxiety. The “Worry Factor”. When someone has too much anxiety, or obsessive concern, over what to eat and how that food will affect their health. Worrying whether the food may cause/worsen asthma, digestive problems, allergies, cancer, and other illnesses.

Food Avoidance. Removing more and more foods from the diet due to ‘allergies’, without a health professional’s advice or testing. In fact, some people with orthorexia may eat only 10 or less “safe” foods every day.

Obsessive Food Preparation. Irrational concern over how food is prepared, washed, or handled; or the sterilization of utensils.

Overly Ritualistic when it comes to their diet. Taking extraordinary amount of time to shop or prepare food, or needing to have all the control over the buying or preparing of food.

Social Isolation. When the need to control their food becomes so overwhelming that they can no longer go out to eat or share a meal with friends and family.

Emotional Impact

Full-blown orthorexia may result in severe disordered thinking and psychological torment. Similar to other eating disorders, it can have a serious emotional effect:

• Feelings of guilt when when deviating from self-imposed strict eating guidelines.

• Increased amount of time thinking about food.

• Thinking critical thoughts about people who are not following as rigorous a diet.

• Feelings of pleasure and admiration when able to eat only healthy foods.

• Avoiding eating food bought or prepared by other people.

• Worsening depression or mood swings.

How to Help

Sometimes, orthorexia is triggered by having an illness or disease that medicine could not cure – so the person becomes fanatical about controlling their diet. Or perhaps the person read a convincing book describing how a certain way of eating is the only way to a healthy future. Of course a healthy future and figuring out a cure to an illness are good intentions, but the end result for some people may be an intense fear of specific foods and a very restrictive diet.

If you suspect someone you know may be suffering from this eating disorder, it’s important to approach them and voice your concern in a loving, non-confrontational way in private. Explain why you’re concerned, remaining calm and respectful. Try avoiding placing blame or guilt as this may just result in them shutting you out.

You may be met with denial or defensiveness, as people with eating disorders may be scared to ask for help, may not realize they need help, or may even be embarrassed. As difficult as it is to see someone suffering, you cannot force them to change – the decision to get help is up to them. However, you can let them know that you will be there for him or her, and support them when they’re ready to tackle the problem.

When they’re ready, a team of health professionals including a doctor, individual or group therapy, and a dietitian will work best to help them regain control of their eating and health.

Reference and Resources:

Timberknolls residential treatment center

Mayo Clinic

National Eating Disorders.org (NEDA)