Spirituality, Health and Meditation

Future Posts

2020-02-15T14:15:00.001-08:00

Thank you to everyone who has been reading my posts! If I have helped even one person, I would be ecstatic! These posts were assignments from my Bachelor's degree program Complementary and Alternative Health. Since graduation, I have earned my Master's degree and become a certified life coach with a focus on wellness. I am currently working towards my PsyD in Psychology. From now on, you can find more of my posts at https://brandi-moore.com. I will do my best to create new content once per week.

Thank you so much!

Brandi

Treatment Options for Obesity

2016-12-25T16:44:00.001-08:00

Obesity is a costly wide-spread epidemic that causes chronic disease and even death. However, for most individuals, obesity is treatable and the remedies are inexpensive. This article examines natural, conventional, and integrative treatment methods for obesity and determine which one, or combination, offers the more successful outcome for obese patients. Based on clinical data evaluated, the best type of therapy with which to treat obesity is integrative because medication and surgery associated with conventional medicine are rarely necessary.

Conventional medicine (CM) and Complementary and alternative health (CAH) definitions for obesity are the same, however, reasons for obesity and treatment options may differ. CM practitioners may prescribe medication, surgery, diet and exercise, while CAH practitioners may prescribe herbs and other supplements after determining the cause of a patient's obesity (Lovejoy 2013). “Causes of obesity are complex and multi-factorial, including factors such as lack of awareness, emotional triggers, hormone imbalance, stress, neurotransmitter imbalance, and toxicity” (Koithan & Sutherland 2009). A person is considered overweight when they have a Body Mass Index (BMI) of 25 and above, and considered obese when they have a BMI of 30 and above (WHO 2015a). In 2014, 600 million adults over the age of 18 were obese (WHO 2015a). Nearly 3 million people die each year due illness caused by overweight or obesity (WHO 2015b).
Obese individuals are at risk of many illnesses and chronic diseases, which is why it is essential that these individuals be educated on a healthier lifestyle and find the best treatment option to help them lose weight. Over weight and obesity can cause high blood pressure, high cholesterol, triglycerides, and insulin resistance. As body weight increases, the individual becomes at increased risk of coronary heart disease, ischemic stroke and type 2 diabetes. High body mass also increases the risk of cancer of the breast, colon, prostate, endometrium, kidney and gall bladder, as well as increases mortality rates (WHO 2015b).

This article examines the data from CM and CAH treatment options from acquired sources and evaluate the success rate of each treatment based on studies conducted. Thus far, dietary changes and an increase in physical activity appear to be the most prescribed and most successful treatments (Lovejoy 2013). Although there are many CAH treatment options for obesity, many require more research to prove their effectiveness.

Standard care for the treatment of obesity under the conventional medical care model is: dietary and behavior modification, exercise, medication and surgery. Low calorie diets are prescribed in order to reduce caloric intake. Consuming too many calories and unhealthy foods causes weight gain and chronic disease associated with obesity. A health professional can design a diet to meet the individual's specific needs and aid in weight loss (UCSF Medical Center 2015). The physician may also recommend an exercise plan and help the patient set goals for weight loss.

Behavior modification is also necessary as many obese or overweight individuals require physical activity and diet adjustments in order to lose weight. Setting realistic goals, maintaining a diary, avoiding high risk situations, a support network, and embracing more realistic weight and body image beliefs can aid in weight loss. However, these modifications do not result in long-term weight loss for many (UCSF Medical Center 2015). Diet, behavior modification, and setting goals are can aid in weight loss, however, regular physical activity can increase weight loss and improve overall health.

Exercise, along with proper diet and behavior modification, increases the chances of the individual being successful with long-term weight loss. Exercise not only helps to speed up metabolism, which is reduced when fewer calories are consumed, but can aid in weight loss and prevent or reduce risk factors associated with obesity-and inactivity-related chronic disease (UCSF Medical Center 2015). Lack of physical activity can also result in sedentary death syndrome, which is related to over 20 diseases and conditions. Obesity, heart and cardiovascular disease, high cholesterol, and poor physical endurance are only a few conditions related to sedentary death syndrome. In the next decade, sedentary death syndrome will cause an estimated 250,000 deaths (Anspaugh, Hamrick & Rosato 2011). “Physical inactivity is a modifiable risk factor for cardiovascular disease and a widening variety of other chronic diseases, including diabetes mellitus, cancer (colon and breast), obesity, hypertension, bone and joint diseases (osteoporosis and osteoarthritis), and depression,” (Warburton, Nicol & Bredin 2006). Physical activity and a nutritious diet can increase the patient’s chances of long term weight loss and prevent or reduce the risk factors of chronic disease.
When individuals have little success with the previously mentioned therapies they may resort to over-the-counter and prescription medications or surgery. Weight loss medications, such as Fastin, Xenical, Phentermine, and Meridia are stimulants and appetite suppressants that usually only offer temporary results and account for only 10% of weight loss, not to mention many have serious side-effects. Weight loss surgery is also dangerous and should only be used as a last resort. An individual is required to be at least 100 pounds overweight with a BMI of over 40 to even be considered a viable candidate for surgery. The candidate must then complete and pass a medical and psychological evaluation and prove commitment to weight loss before the surgery will be approved (UCSF Medical Center 2015). While surgery and medication may benefit obese patients, they should not be the first treatment option. There are many other treatment options that should be considered first.

Standard care for the treatment of obesity under naturopathy is “identifying and removing barriers to self-healing, such as poor diet or low self-esteem” (Koithan & Sutherland 2009). Naturopathy seeks to find the cause of obesity, such as hormonal imbalance, emotional triggers, and stress, but does not focus on weight loss. In naturopathic medicine, procedures and healing compounds pose few or no side effects. An example is serotonin, dopamine, and norepinephrine, which are used to regulate appetite and satiety (Koithan & Sutherland 2009). The standard care for the treatment of obesity under naturopathy can be combined with conventional care to provide healing for the whole body and increase weight loss.

Standard care for the treatment of obesity under the integrative model of care is nutrition, physical activity, and stress management, as well as dietary supplements and herbs, traditional Chinese medicine, fiber, pro- and prebiotics, prescription medication, and hypnosis and mindfulness approaches to weight loss. The integrative model considers the patient's health, environment, spirituality, and biology in order to arrive at a therapy that will work for that individual (Lovejoy 2013). Although most effective out of all the models, this model does not necessarily guarantee weight loss success because weight loss, inevitably, depends on the patient.

Each system of care begins treating obesity through dietary and lifestyle changes. However, conventional treatments also include medication and surgery, naturopathy treatments focus on dietary and lifestyle changes allowing the body to heal itself, and integrative treatments combine conventional and natural treatments, as well as herbs and supplements, and hypnosis. Each medical system begins obesity treatment through standard lifestyle changes, such as increased physical activity and decreased food or calorie intake. However, many times these changes do not result in weight loss, and other treatments should be examined.

Studies suggest that incorporating spices such as curcumin, cinnamon, turmeric, red peppers, ginger, and black pepper can prevent or reduce chronic illness associated with obesity and help the patient lose weight when obesity is caused by inflammation (Aggarwal 2010). Stress and infection can cause inflammation, which causes obesity. Obesity is a symptom of energy imbalance and a condition of chronic inflammation which encourages insulin resistance, resulting in Type 2 diabetes. Macrophages invade fat cells (adipose tissue) when weight gain begins and cause and contribute to sustained fat inflammation. There is a correlation between the proportion of macrophages and fat tissue present with the least being present in lean conditions and increasing with the amount of fat tissue (Johnson, Milner & Makowski 2012). Diet can also contribute to inflammation, however, spices, such as curcumin, and other foods have an anti-inflammatory effect, which can aid in weight loss and improve overall health (Aggarwal 2010). Therefore, dietary changes may be necessary when considering obesity treatment options.

Dietary, lifestyle, and changes in physical activity are proven treatments for weight loss, but what about medication, surgery, naturopathy, and acupuncture, and other alternative therapies? Have these treatments been scientifically tested, and if so, which are most effective in treating obesity?
“...over the past twenty years practitioners of conventional medicine have made a marked shift from a reliance on experience (directly observed or as recorded by others in medical journals) to a reliance on more rigorous research to evaluate the effectiveness of treatments,” (Institute of Medicine 2005).
For example, a clinical research study on the effectiveness of anti-obesity supplements in Japan resulted in only 11 out of 49 having any clinical or animal evidence supporting their claims. The eleven supplements reviewed for safety and effectiveness were: Ashitaba (a green and yellow vegetable rich in vitamins and nutrients), Bofu-Tsusho-san (a traditional Japanese herbal medicine), Capsinoid (from chili peppers), DHA/EPA(essential fatty acids), Forskohlii (a South Asian herb), Garcinia cambogia (hydroxycitric acid), Lactoferrin (an iron-binding glycoprotein), L-carnitine (a vitamin-like amino acid derivative), Lychee Polyphrnol (derived from the lychee fruit), Tea Catechin (Polyphenol bioactivities from green tea), and Yeast hydrolysate (used to make sake and bread). Each of these supplements were effective in decreasing body weight, waist circumference, adipose tissue, or BMI. Although these supplements have been tested and proven effective many have not, and millions of individuals all over the world continue to use supplements that have not been tested, and may not be effective at all in treating obesity (Yasueda, Ito & Maeda, 2013). Fortunately, many diet changes and spices have been tested and proven to be effective in treating obesity.

Spices, such as curcumin, red chili, cinnamon, cloves, black pepper, and ginger have been studied on animals and, to a lesser extent, humans to determine their efficacy on inflammation induced obesity. In animals and humans, these spices have been shown to treat obesity and insulin resistance. Curcumin alone was beneficial in treating obesity, insulin resistance, and obesity- and diabetes-related complications in the kidneys, heart, pancreas, liver, and adipocytes. Thus far, these spices have proven to be safe, effective, and inexpensive treatment options for obesity, inflammation and metabolic diseases. However, more studies are required to determine correct dosages (Aggarwal 2010).

Studies conducted on obesity treatments, such as lifestyle and dietary changes, medications, dietary supplements and herbs, traditional Chinese medicine, and hypnotherapy and mindful based approaches produced different results: some treatments were beneficial in treating obesity, while others had little to no effect. Lifestyle and dietary changes proved effective in aiding in weight loss and preventing weight regain (Lovejoy 2013). Physical activity and diet together yield better results than either alone, but in some circumstances dietary and herbal supplements may be used to further aid weight loss.

There are many dietary supplements and herbs on the market claiming to help a person lose weight. Unfortunately, most of them are not clinically proven to be safe and effective. Results of the few over-the-counter herbs and dietary supplements are mixed. Out of the ten supplements with published evidence (Chromium picolinate, Conjugated linoleic acid, Hydroxycitric acid, Fiber supplements, DHEA, Ephedra/caffeine mixtures, 5-hydroxytryptophan, Hoodia gordonii, Green tea catechins, and Probiotics/prebiotics) only four (Fiber supplements, Ephedra/caffeine mixtures, 5-hydroxytryptophan, and Green tea catechins) showed evidence for effect on weight, and of those only one (Ephedra/caffeine mixtures), posed safety concerns (Lovejoy 2013). While there are many dietary herbs and supplements on the market, consumers must be cautious to ensure the product is safe and effective. Pharmaceuticals should be used with caution, as well.

Most of the pharmaceuticals for weight loss have been taken off the market due to safety concerns. There are three on the market at this point that have been approved for long term treatment of obesity: orlistat, lorcaserin, and phentermine/topiramate. These drugs have proven effective for weight loss, however, lorcaserin and phentermine/topiramate are for use by individuals whose BMI is over 27, and phentermine is only approved for short-term use (Lovejoy 2013). Using pharmaceuticals for weight loss is only a short-term remedy, and should mainly be used when other methods such as diet, exercise, and mindful based approaches have proven ineffective.

Hypnotherapy and mindful based approaches may not be effective in treating obesity, however, they may improve the mental health of obese individuals, which can eventually aid in weight loss. Mindfulness can help reduce stress and help the patient be mindful of when, why, and how much they eat, which leads to weight loss. Evidence has also proven that traditional Chinese herbal medicine, acupuncture, and qigong are effective in reducing weight or lowering the risk of obesity, although more studies are required for this to be proven (Lovejoy 2013). However, obese patients have a lower prevalence of using CAM modalities than individuals who are not obese (Bertisch, Wee & McCarthy 2008). A patient whose conventional physician recommends CAM therapies for weight loss may be more likely to utilize other methods because of the level of trust between patient and physician.

There are conventional, CAM, and integrative treatments for obesity. The main course of treatment for each is dietary and lifestyle changes. Conventional medicine also incorporates pharmaceuticals and surgery, both of which are mainly for individuals with a BMI over 27. Surgery is only recommended in worst case circumstances (Lovejoy 2013). Therefore, other therapies should be used before considering surgery.

CAM and naturopathy treatments focus mainly on behavioral changes, determining the cause of obesity that is specific to the individual patient, dietary supplements, and herbal compounds (Koithan & Sutherland 2009). CAM modalities also used to treat obesity include: relaxation techniques, natural herbs, massage, chiropractic medicine, tai chi, and acupuncture (Bertisch, Wee & McCarthy 2008). These modalities are not used in conventional medicine to treat obesity, although, they may be used in an integrative environment.

Integrative medicine combines both conventional and CAM therapies. The physicians can work together to establish the most effective treatments for overweight and obese patients. The physicians will examine the cause of the patient's obesity and formulate a lifestyle, behavioral, and dietary plan that will best help the patient succeed. However, there can be issues when combining conventional and CAM medicines. Herbal medications used with pharmacological medications can cause adverse effects. Herbal medications used alone can cause allergic reactions, especially if they have not been scientifically tested, and acupuncture can cause injury or diseases, such as hepatitis or infection (Niggemann & Grüber 2003). Even considering the complications that can arise when using integrative therapies, integrated treatments are the best option for treating obesity.

An integrated approach of successful treatments for obesity will yield better results for health and weight loss. Changes in diet and an increase in physical activity are the most successful treatments in combating obesity, as well as educating patients on the dangers of inactivity and eating foods high in fat and sugar (Koithan & Sutherland 2009). Certain spices have also been successful in reducing the risk or effects of obesity related diseases and aided in weight loss for overweight and obese patients (Aggarwal 2010). A knowledgeable practitioner would, first, recommend patient education, dietary and lifestyle changes, and incorporating more spices such as curcumin, cinnamon, turmeric, red peppers, ginger, and black pepper into the diet in order for patients to have more success with improved health, weight loss, and reduced risk of regaining weight (Aggarwal 2010).

Taking an integrated approach to weight loss and obesity will yield better results than CAM or conventional methods alone. Many of the treatments for obesity and weight control are either ineffective, potentially harmful, or both. This is why it is important to examine treatments for all modalities; to eliminate the treatments that will have a negative effect, or no effect at all. CAM treatments focus on the mind, body, and spirit. These methods improve overall health and aid in weight loss, especially when used with diet, exercise, and herbs, supplements, pharmaceuticals, and surgery. The most effective treatment plan for obesity is to heal the mind and spirit, and then the body.

References
Aggarwal, B. B. (2010). Targeting Inflammation-Induced Obesity and Metabolic Diseases by Curcumin and Other Nutraceuticals. Annual Review of Nutrition, 30, 173–199. http://doi.org/10.1146/annurev.nutr.012809.104755
Anspaugh, D., Hamrick, M., & Rosato, F. (2011). In Johnson C. (Ed.), Wellness concepts and applications (8th ed.). New York, NY: McGraw-Hill
Bertisch, S. M., Wee, C. C., & McCarthy, E. P. (2008). Use of Complementary and Alternative Therapies by Overweight and Obese Adults. Obesity (Silver Spring, Md.), 16(7), 1610–1615. http://doi.org/10.1038/oby.2008.239
Institute of Medicine & Committee on the Use of Complementary and Alternative Medicine by the American, P. (2005). Complementary and alternative medicine in the United States.
Johnson, A. R., Milner, J. J., & Makowski, L. (2012). The inflammation highway: metabolism accelerates inflammatory traffic in obesity. Immunological Reviews, 249(1), 218–238. http://doi.org/10.1111/j.1600-065X.2012.01151.x
Koithan, M., & Sutherland, E. (2009). CAM essentials. Naturopathic treatment of obesity. Journal for Nurse Practitioners, 5(9), 693-694 2p.
Lovejoy, J. C. (2013). Integrative Approaches to Obesity Treatment. Integrative Medicine: A Clinician's Journal, 12(2), 30-36 7p.
Niggemann, B., & Grüber, C. (2003). Side-effects of complementary and alternative medicine. Allergy, 58(8), 707-716. doi:10.1034/j.1398-9995.2003.00219.x
UCSF Medical Center. (2015). Obesity treatment. Retrieved from http://www.ucsfhealth.org/conditions/obesity/treatment.html
Warburton, D. R., Nicol, C. W., & Bredin, S. D. (2006). Health benefits of physical activity: the evidence. CMAJ: Canadian Medical Association Journal, 174(6), 801.
WHO. (2015a). Obesity and overweight. Retrieved from http://www.who.int/mediacentre/factsheets/fs311/en/
WHO. (2015b). Obesity. Retrieved from http://www.who.int/gho/ncd/risk_factors/obesity_text/en/
Yasueda, A., Ito, T., & Maeda, K. (2013). Review: Evidence-based Clinical Research of Anti-obesity Supplements in Japan. Immunology, Endocrine & Metabolic Agents in Medicinal Chemistry, 13(3), 185–195. http://doi.org/10.2174/1871522213666131118221347

Relieve Stress and Anxiety

2016-03-28T13:29:00.000-07:00

I suffered from anxiety and depression for many years, until several years ago when I had a health wake up call. During one particularly intense episode I thought I was having a heart attack. I called my husband home from work and we called an ambulance to take me to the hospital. Long story short, I was not experiencing a heart attack and there was nothing wrong with my heart; I was suffering from a panic attack. Through research I learned that, while panic attacks are temporary, the effects of stress and anxiety can be detrimental to your health in the long term. The results include inflammation, which can cause weight gain and cardiovascular disease, increase the risk of type 2 diabetes, and poor mental health.

I has been on antidepressant and antianxiety drugs in the past and knew I did not want to go that route again. The side-effects from these medications were horrible and included excessive sweating and sexual side-effects. SO I chose to research natural and alternative remedies for anxiety, depression, and panic attacks. What I discovered is that, quite often, we do not have to medicate for improved mental health. I found that regular physical activity and mindfulness can have a profound effect on overall health and well-being.
Now, I am not one for going to a gym or even going outside, (I really dislike bugs and exercising in front of people!) so I wanted an exercise program that I could easily do in my house without a bunch of expensive exercise equipment (due to lack of space and funds). This is when I discovered Yoga! Yoga was perfect because (thanks to Youtube) it can be practiced in the home and requires very few resources (a blanket, and some books or pillows will do the job).

I tried many different videos before I found an AMAZING instructor! Adriene from Yoga With Adriene or her Youtube channel offers videos from beginner to advanced, as well as foundations of Yoga poses so you can do them correctly. Anyway, my point is: A good instructor can make all the difference, find one that suits your personal taste. Since starting my Yoga practice I have not suffered from panic attacks, my mental and overall health has improved, and I have even lost some weight.

Weight loss and improved mental and physical health can reduce the risk of obesity and chronic disease, both of which increase the risk of premature death. Any type or amount of physical activity can help to reduce these odds, however, it is recommended that most adults strive for at least 150 minutes of moderate to intense physical activity per week.
So, get up, get moving and get healthy!

My Personal Diet: Strengths and Weaknesses

2015-10-12T18:40:00.002-07:00

[Image: Kjplant, 2015]

Over the last few weeks I have been analyzing my personal diet. In some areas I am doing better than I thought; in others, not so well. I do not even want to discuss physical activity! I went to the website Choosemyplate.org to discover how well (or not so well) I was doing at fulfilling nutritional recommendations per day for my age group. Here is a summary:

Grains: I consume too many grains, but too few whole grains.

Fruits/Vegetables: I consume an appropriate amount of both, however, I consume mostly bananas and spinach. I feel a little more variety is needed in order to obtain necessary nutrients.

Proteins: I did not realize that I consume so much protein. Too much according to the website!

Dairy: So, most of my dairy intake comes from ice cream and cheese, but still not enough to meet daily recommendations. I should probably increase my ice cream intake. However…

Oils: I also consume too many other oils/ fats (USDA 2015). Although, aside from the ice cream and cheese, many of my fats/oils are good fats (avocados, olive oil). Either way, my oil consumption should be adjusted (Sizer, Whitney 2014).

While writing two of my recent posts, Factors and Controversies That Drive Food Choices and Digestion, Absorption, and Metabolism of the
Macronutrients Carbohydrate, Protein, and Fat, I discovered two sites that have excellent healthy recipes that will be beneficial in helping me create a better diet plan. The Mediterranean Diet Meal Plan will help me incorporate a larger variety of fruits, vegetables, whole grains, and healthy fats into my diet while consuming fewer less healthy foods (Jibrin, Olgeaty 2015). Nutritious Eats offers healthier versions of foods we love, as well as healthier dessert options for those of us with a sweet tooth (Melanie 2015).

Since doing this exercise, I have been able to determine where I am making nutrition errors, even where I thought I was doing well. A little more variety and low-fat dairy and a little less protein and fat will put my diet on a healthier track. Maybe a healthier diet will motivate me to exercise…

References:

Jibrin, J., Olgeaty, T. (2015). Mediterranean Diet Meal Plan: Week 1. Good housekeeping. Retrieved from http://www.goodhousekeeping.com/health/diet-nutrition/advice/a15255/mediterranean-meal-plan-w1/

Kjplant. (2015). (Own work) [CC BY-SA 3.0 (http://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons

Melanie. (2015). Nutritious eats. Retrieved from http://www.nutritiouseats.com/

Sizer, F., Whitney, E. (2014). Nutrition: Concepts and Controversies, 13e, 13th Edition. Cengage Learning. VitalBook file.

USDA. (2015). Choose my plate. Retrieved from http://www.choosemyplate.gov/about

Nutritional Requirements Across the Lifespan: Pregnancy through Adulthood

2015-10-12T16:55:00.000-07:00

[Image: Amos, Evan}

Nutrition requirements vary throughout the lifecycle, and should be adjusted for each stage so deficiencies do not develop. Lack of nutrients can cause illness and, in some cases, death. The cycle begins before pregnancy as the mother prepares to carry and provide for the baby and continues throughout life.

An expectant mother does not require many more calories (only about 350-450 more) than a woman who is not expecting. However, the expectant mother does require more vitamins and minerals, such as folate, iron, and iodine. Folate is important throughout the life cycle, however, women of child bearing age and those who plan on becoming pregnant should consume 400 mcg of folate per day. The amount should increase to 600 mcg per day when the woman becomes pregnant. Inadequate folate intake before and during the first trimester can cause neural tube defects (Better Health Channel 2012).

Iron and iodine are essential during each stage of the lifecycle, as well. Iron is needed to transport oxygen through the body. Iodine aids in fetal growth and development. Expectant mothers may be required to take supplements for one or both minerals to ensure the health of her and her child. An increase in these minerals, as well as, zinc and calcium are important for breastfeeding women also (Better Health Channel 2012).

Newborns should get the nutrients they need from breast milk or formula. Around six months of age, when solid foods are introduced, pureed meats may be the best choice as first foods as they offer more iron and zinc (Little 2015). Children aged 12 – 24 months should still continue to drink milk for the nutrients it provides, however, solid foods are increasingly important. At this stage, food consumption may be irregular, however, nutrition is not much of a concern if the child eats healthy foods when he does get hungry (Sizer, Whitney 2014).

Through childhood and teenage years, children require more calories than during other life stages because of their increased activity level. Although, parents must ensure that the child’s energy output is sufficient for the energy input, and that the child is consuming nutrient-rich foods (Little 2015). Between the ages of one year to around ten years, caloric intake jumps from 800 calories per day to 1800. From ages 9 to 13 caloric intake can vary between 1,400 to 2,200 for girls and 1,600 to 2,600 for boys depending on activity level (Sizer, Whitney 2014).

Nutrition for adult, as with children, should focus on preventing deficiencies, heart and cardiovascular disease, obesity, and diabetes. Processed foods, fast foods, and foods high in sodium, fat, and cholesterol should be kept to a minimum at all stages of life. Physical activity should also become or remain a priority at each stage (Little 2015).

As adults reach middle age and beyond, diet and activity modifications may be required. As metabolism slows, activity levels and energy intake may require adjustment, as to prevent diet related illness (Little 2015). Menopausal woman should increase calcium intake and weight bearing exercises in addition to the high fiber, low fat, low sodium, nutrient dense diet recommended for most older adults (Better Health Channel 2012).

Nutrition is important at each stage of life. Consuming the proper nutrients and calories can help prevent diet related disease, such as obesity, heart disease, diabetes, and deficiencies. Additional modifications may be required at different stages to ensure continuing health. However, with a proper diet and regular exercise, overall health and well-being can be obtained. [Image: Schulke, Flip]

References

Better Health Channel. (2012). Food and your life stages. Retrieved from http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Food_and_your_life_stages?open

Amos, Evan (Own work) (n.d.). [Public domain], via Wikimedia Commons. Retrieved from https://commons.wikimedia.org/wiki/File%3AHuman-Male-Newborn-Infant-Baby.jpg

Schulke, Flip (1930-2008). Photographer (NARA record: 2435383) (U.S. National Archives and Records Administration) [Public domain], via Wikimedia Commons. Retrieved from https://commons.wikimedia.org/wiki/File%3ALIVES_OF_THE_MANY_ELDERLY_PERSONS_WHO_HAVE_CHOSEN_SOUTH_BEACH_FOR_THEIR_RETIREMENT_YEARS_REVOLVE_AROUND_THE_BEACH._IT..._-_NARA_-_548623.tif

Little.M. (2015). Human life cycle stages & nutrition. Retrieved from http://www.livestrong.com/article/439578-human-life-cycle-stages-nutrition/

Sizer, F., Whitney, E. (2014). Nutrition: Concepts and Controversies, 13e, 13th Edition. Cengage Learning. VitalBook file.

Digestion, Absorption, and Metabolism of the Macronutrients Carbohydrate, Protein, and Fat

2015-10-12T13:41:00.004-07:00

(Image: By OpenStax College)

Digestion and absorption is the way in which the body receives nutrients. “The macronutrients are the large (macro) molecules in food that provide our body with energy. The necessary mac-ronutrients: carbohydrate, protein and lipid each yield stored energy when released,” (MSJC 2015).

Digestion begins in the mouth and then moves through the major digestive organs: pharynx, oesophagus, stomach, small intestine, large intestine, rectum and anus. The accessory digestive organs teeth, tongue, salivary glands, pancreas, liver and gall bladder aid in digestion (Johnstone, Hendry, Farley & McLafferty 2014). Each of these organs work to extract nutrients from food for use in the body.

Digestion of micro- and macronutrients begins in the mouth. The teeth work to break down the food into smaller pieces for easier digestion. Enzymes in saliva also break down food, and the water in saliva moistens the food (bolus) so it is easier to swallow and pass down the esophagus into the stomach (Sizer, Whitney 2014).

In the stomach and intestines acids liquefy and further break down the bolus through a squeezing action called peristalsis. The bolus is held and liquefied in the top part of the stomach and passed a little at a time to the lower stomach and intestines where it becomes chime. By the time the bolus has reached the small intestine proteins and starches have begun to break down and fats have separated. At this point, carbohydrates can continue to be broken down to provide more energy, or they can become building blocks of protein or units of fat (Sizer, Whitney 2014).

Most fat digestion takes place in the small intestine, at which time bile from the gall bladder emulsifies fat preparing it for enzyme action. Fatty acids are then absorbed by intestinal villi and enter into the blood stream. The small amount of cholesterol that reaches the large intestine becomes trapped in fiber and exits the body during elimination (Sizer, Whitney 2014).

Protein digestion begins in the mouth with chewing and saliva, however, in the stomach, stomach acid alters protein by uncoiling the strands to better enable enzymes to attack the peptide bonds. In the small intestine, alkaline pancreatic juices neutralize stomach acid allowing enzymes to break down larger strands of protein. After protein is broken down, cells of the small intestine absorb amino acids and send them to the blood stream where amino acids are dispatched to the body’s cells (Sizer, Whitney 2014). Any product that cannot be used will be released from the large intestine in 18-24 hours (Johnstone, Hendry, Farley & McLafferty 2014).

Micro- and macronutrients are important to digestion and maintaining health. The body requires nutrients to perform essential bodily functions, including aiding in digestion. Individuals who would like healthy sweet and savory recipes can go here.

References:

By OpenStax College (n.d.). [CC BY 3.0 (http://creativecommons.org/licenses/by/3.0)], via Wikimedia Commons

Johnstone, C., Hendry, C., Farley, A., & McLafferty, E. (2014). The digestive system: part 1. Nursing Standard, 28(24), 37-45.

Melanie. (2015). Nutritious eats. Retrieved from http://www.nutritiouseats.com/

MSJC. (2015). Digestion, absorption and macronutrients. Retrieved from http://www1.msjc.edu/hs/nutr100/nutr100_section2a.html

Sizer, F., Whitney, E. (2014). Nutrition: Concepts and Controversies, 13e, 13th Edition. Cengage Learning. VitalBook file.

Micro- and Macronutrients: Functions, Sources and How They Impact Health

2015-10-12T09:38:00.004-07:00

Macro- and micronutrients are important to health and well-being and are found in different foods. Macronutrients are made up of vitamins and minerals, and are needed in smaller quantities than micronutrients. Vitamins and minerals are essential nutrients that assure health, growth and metabolism and are acquired through food. Most vitamins are not made in the body, and both vitamins and minerals are only found in small amounts in the body. Each vitamin and mineral has a specific function, and when too few of either are consumed deficiencies occur and can cause health problems (DSM n.d.).

Vitamin A is essential for healthy vision, development of white blood cells, reproduction and growth. Foods that contain Vitamin A include: carrots, broccoli, eggs, and fish. Deficiencies in Vitamin A can lead to blindness (DSM n.d.).

The group of B vitamins are call folate and include folic acid and folates. Folic acid is a synthetic compound used to fortify foods. Folates are found in foods such as: leafy greens, beans, milk and other dairy products, and orange juice. Folates are important in metabolizing amino acids, producing proteins, synthesizing nucleic acid, and forming blood cells. Deficiencies in folate can cause premature birth, birth defects, low birth weight, heart defects, and malformation of limbs, spinal cord, and brain (DSM n.d.).

Iodine is an essential nutrient found in iodized salt, water, seaweed, and fish. This mineral is essential for fetal brain development and hormone production. Iodine deficiencies can cause mental retardation, goiter, and impaired cognitive development (DSM n.d.).
Iron is a necessary nutrient because it carries oxygen from the lungs to other tissues in the body and aids enzyme reactions. Iron can be found in meat, lentils, leafy vegetables, and chickpeas. Iron deficiency can lead to anemia, which can cause illness and death, fatigue, and death during childbirth (DSM n.d.).

Zinc can be found in nuts, cereal, liver, eggs, and seafood. Zinc aids the immune system, and deficiencies may cause anemia, short stature, wounds to heal slowly, reproductive problems, impaired cognitive and motor function, and appetite disorders (DSM n.d.).

Micronutrients, protein, carbohydrates, and fat are also essential to health and well-being (DSM n.d.). Micronutrients provide energy to the body. Carbohydrates and fiber are derived from whole grains and fruits and vegetables. The body requires carbohydrates and fiber because, not only do they fuel the body, but feed the bacteria in the intestine. Carbohydrates fuel red blood cells and aid in weight loss. Fiber eases elimination and reduces the risk of intestinal and colorectal cancers and cardiovascular disease (Sizer, Whitney 2014).

Protein contains essential amino acids that aid in bone and muscle tissue growth, build hormones, antibodies, and enzymes, and replace cells and cell structures. Certain proteins also transport fats, vitamins, minerals, and oxygen throughout the body and balance fluids and electrolytes (Sizer, Whitney 2014). Protein can be found in foods like meat, legumes, nuts, milk, and eggs (Webb, 2014). Signs of protein deficiency include: decelerated growth in children and impaired, brain, kidney, immune system, and digestive functions. Excess protein consumption may also cause kidney disease, cancer, and bone loss (Sizer, Whitney 2014).

Contrary to popular belief, fats are an essential nutrient in maintaining health. However, there are good fats and bad fats. Good fats, poly- and monounsaturated, aid in removing LDL, bad, cholesterol from the body and may reduce the risk of cardiovascular and heart disease. Good fats can be found in foods such as olive oil, nuts, and avocados. Bad fats can be found in foods like meat, butter, and lard (Sizer, Whitney 2014). The Mayo Clinic posts expert blogs that give more information on good and bad cholesterol, which can be found here.

Every body requires macro and micro nutrients to maintain health and prevent deficiencies. When we consume too many or not enough nutrients illness can occur. A balanced diet acquired from a variety of foods can help ensure health and proper nutrition.

References

DSM. (n.d.). What are micronutrients. Retrieved from https://www.dsm.com/content/dam/dsm/cworld/en_US/documents/what-are-micronutrients.pdf

Mayo Clinic. (2015). Diseases and conditions high cholesterol. Retrieved from http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-blog/con-20020865

Sizer, F., Whitney, E. (2014). Nutrition: Concepts and Controversies, 13e, 13th Edition. Cengage Learning. VitalBook file.

Webb, D. (2014). Pumping up Protein for Good Health. Environmental Nutrition, 37(6), 4.

Factors and Controversies That Drive Food Choices

2015-10-11T13:28:00.002-07:00

Image:GreekSalad

Many factors determine food choices and availability of food in our environment. Our food choices are determined by social circumstances, physical availability, and our psychological and philosophical relationship with food. When someone offers us food at a party or other social gathering we may accept, even when it is not food we would normally eat, because the individual is inviting us into their life. Under these circumstances we partake because we do not want to offend the individual and/or because we want to try something new. However, when we are offered a food, such as meat when we are vegetarian or vegan, we will decline based on personal views and philosophies (Sizer, Whitney 2014).

Our relationship with food begins when we are babies. We grow up eating the food our parents feed us, and continue eating them as we age. This is why, as parents, we should understand nutrition and feed our families healthy foods from the start (Sizer, Whitney 2014). However, for many families, healthy foods are not always available. Low income communities are especially vulnerable to inadequate access to healthy foods. These communities usually lack grocery stores and fresh produce, so families must rely on fast food restaurants and convenience stores for food. Food available from these sources is high in saturated and trans fats, sodium and cholesterol and is lacking in nutritional value. Community leaders are beginning to understand how lack of nutritious food is affecting families in these neighborhoods and are implementing programs to bring grocery stores and produce carts into these neighborhoods (HBO Documentary Films 2012).

Absence of healthy foods and inadequate physical activity can lead to health problems and chronic disease in children and adults. Many people do not know that inadequate nutrition can be detrimental to children, now and in the future, because it puts them at risk of obesity, heart and cardiovascular disease, diabetes, and non-alcoholic fatty liver disease. All of which can worsen as the child ages unless they adopt a healthier diet and daily exercise plan (Sizer, Whitney 2014).

A diet low in sodium, cholesterol, saturated and trans fats and high in nutrients, as well as adequate physical activity can help children and adults reduce or reverse risk of obesity and chronic disease. Not all fats, however, are harmful. In fact, a diet, such as the Mediterranean Diet, that contains mono and polyunsaturated fats can actually increase levels of HDL (good cholesterol) in the blood and reduce LDL (bad cholesterol) and decrease risk of cardiovascular and heart disease, obesity, and cancer (Sizer, Whitney 2014).

A Mediterranean based diet is high in vitamins, minerals, fiber, protein, and healthy fats, as well as whole grains (Jibrin, Olgeaty 2015). I found a Mediterranean meal plan in Good Housekeeping that allows for substituting ingredients and making adjustments to suit personal tastes (Jibrin, Olgeaty 2015). For those interested, the meal plan can be found here.

References:

"GreekSalad" by en:User:Action st - en:Image:GreekSalad(2).jpg. Licensed under CC BY-SA 3.0 via Commons - https://commons.wikimedia.org/wiki/File:GreekSalad.jpg#/media/File:GreekSalad.jpg

HBO Documentary Films and The Institute of Medicine (Producer). (2012) The Weight of the Nation: Part 4 – Poverty and Obesity [Video file]. Retrieved from https://www.youtube.com/watch?v=7MJnm5X9NN0

Jibrin, J., Olgeaty, T. (2015). Mediterranean Diet Meal Plan: Week 1. Good housekeeping. Retrieved from http://www.goodhousekeeping.com/health/diet-nutrition/advice/a15255/mediterranean-meal-plan-w1/

Sizer, F., Whitney, E. (2014). Nutrition: Concepts and Controversies, 13e, 13th Edition. Cengage Learning. VitalBook file.

The Connection Between Nutrition and Disease

2015-10-11T07:49:00.002-07:00

Proper nutrition is essential to achieving and maintaining good health and healthy weight. A person should consume the correct amount of nutrients
and calories, energy, according to age and activity level. Lack of proper nutrition can lead to malnutrition and chronic diseases such as heart
disease, diabetes, cancer and strokes. Heart disease is the number one leading cause of death in the United States, cancer is second and stroke is
fourth. A person can reduce the risk of illness by eating foods low in saturated and trans fats, sodium and cholesterol, and by consuming the
proper amount of protein, healthy fat, water, vitamins, minerals and carbohydrates (Sizer, Whitney 2014).[Photo credit: EKG Technician Salary]

Malnutrition and chronic illness can be avoided when a variety of foods are consumed. A diet that is not balanced, does not offer adequate
nutrients and variety, and one in which moderation and calorie control are not exercised can also cause malnutrition, obesity, and chronic illness.
Malnutrition can occur when one consumes too much of one nutrient and not enough of another, and can lead to chronic illness. For example, when a
person consumes too much sodium the risk of high blood pressure, cardiovascular disease, and heart disease increases (Sizer, Whitney 2014).
Chronic illness, such as heart disease and cancer, can be avoided or reversed with a diet high in, or solely made up of plant-based foods and low
in sugar (Gustafson 2014). Nutrient-rich, healthy recipes and tips can be found here.

[Photo Credit Milch-Jogurt-Früchte]

References:

Eating Well. (2015). EatingWell Nutrition and Recipe Guidelines. Retrieved from http://www.eatingwell.com/eatingwell_nutrition_and_recipe_guidelines

EKG Technician Salary. (n.d.). Heart Disease Stock Photo. www.ekgtechniciansalary.org. Retrieved from https://www.flickr.com/photos/128745475@N07/17162977959/in/photolist-s9CKp6-bBH4wz-s4TM5J-9EkZJy-pQAnnF-9jjisU-9u1Z3P-bmS9Hg-6b6ku9-9TYT6N-83Rkit-vmtCNj-dtp6J6-c9BtzG-bmSa2R-bmS9Ec-9hgFNj-9jjhLy-ixj2HW-dVBXhH-boEJum-smFu2Y-smFp39-rq2WPM-sjxHP9-rq2QQn-s5fvzj-boQ33L-boQ38b-uePfKt-bBK5WP-boFdvs-boPV3E-boPUSJ-bBHLWV-boNRHL-bBHM5a-boNRL7-boJJ3b-bmS9V4-bBDMc6-boMtXh-boMu17-boKBqU-bBEvSX-boLhZ9-boLi7o-boQmnG-bjLBGK-bgae5T

Gustafson, C. (2014). Michael Greger, MD: Reversing chronic disease through diet; Addressing the 2015 USDA Dietary Guidelines Committee. Integrative Medicine: A Clinician's Journal, 13(2), 22-24.

"Milch-Jogurt-Früchte". Licensed under Public Domain via Commons - https://commons.wikimedia.org/wiki/File:Milch-Jogurt-Fr%C3%BCchte.jpg#/media/File:Milch-Jogurt-Fr%C3%BCchte.jpg

Sizer, F., Whitney, E. (2014). Nutrition: Concepts and Controversies, 13e, 13th Edition. Cengage Learning. VitalBook file.

2013-03-12T09:08:00.001-07:00

I am sorry I haven't posted in a long time, life is throwing me a few curve balls right now, but I know everything will work out how it is meant to. I think of the many things in my life for which I am grateful so I can project the positives into the universe; You get back what you put in. If you are a regular reader, or if this is your first time, please be aware of the energy you are sending out. Take care of yourselves, and love each other. Do your daily positive affirmations. If you can't think of any, Louise Hay has some awesome affirmations, one of which is: I have the power to create all that I wish with my mind and my thoughts. All is well.
Another: Everything is working out for my highest good. Out of this situation only good will come. All is well.
Say these as many times per day as you need to, and you should see some positive changes in your life. I am also sharing a few videos. All make me feel good, the first one is meant to raise your vibrations.

90 percent of all illnesses are caused by the mind

2012-10-09T09:27:00.003-07:00

That's a famous quote from mind empowerment pioneer Jose Silva,

the man credited with bringing modern meditation to the west.

Silva was convinced that if most illnesses are caused by the mind,

they can also be REVERSED by the mind.

He spent over 4 decades of his life studying the human mind and

collaborating with scientists and researchers, attempting to understand

and awaken this possibility.

>>> And what he found may just change the course of medical history. Click

I'd like to introduce you to The Silva Method - the organization that carries

on Silva's legacy after his passing in 1999.

According to The Silva Method, meditation, visualization, and Alpha level

exercises are the key to awakening the mind's natural healing ability.

An ability that empowers us to overcome stress, illness, pain...

And virtually any disease known to man.

Sounds almost too amazing? I'd find it hard to swallow too...

If it wasn't for the fact that The Silva Method is one of the most respected

and established mind empowerment organizations on the planet.

Over the past 5 decades they've trained and worked with over 6 million people

worldwide, including personal growth leaders like Jack Canfield, celebrities like

Richard Bachman (author of Jonathan Livingston Seagull) and leading scientists

like Mark Robert Waldman.

In fact award-winning oncologist Dr. O. Carl Simonton calls it "the single most

powerful tool that I have to offer the patient."

>>> Now here's where you come in. Click

The Silva Method publishes a bestselling home training program called Silva

Mind-Body Healing, which is the culmination of their research into the mind-body

healing phenomenon.

The program contains Silva's full curriculum of immersive exercises, deep meditations

and powerful techniques for melting away stress, managing pain and improving your

overall health and wellbeing.

And because Silva's committed to delivering practical solutions for busy people, it takes

no more than 10 minutes a day to practice.

I can't stress this enough - Silva is THE global authority on mind-body healing.

So if you or a loved one is dealing with any form of illness or ailment like diabetes, cancer,

migraines, joint pains, depression etc...

Or even if you're just looking to manage stress, feel healthier and have more focus and energy

in your career and personal life...

You owe it to yourself to at least give this a shot.

Even more so because I've negotiated a VERY generous deal on it for you :-)

How generous? When you order your copy of Silva Mind-Body Healing, as a bonus you'll also get a

'Golden Key' to The Silva Method's ENTIRE catalogue of healing and wellbeing programs (worth $519)

for free.

The catch? The deal's limited to the first 200 buyers only, so you'll need to be quick:

>>> Go here to try Silva Mind-Body Healing and see the list of bonuses Click

And check out the 60-day cash back guarantee. You can try this for two whole months and return it

if you change your mind.

Remember to use the special link in this email, it's the only way to get the exclusive deal.

>>> The Silva Mind-Body Healing Home Training Program Click Here

(Remember to be quick. There are only 200 Golden Keys.

These will run out FAST.)

Super Foods

2012-09-27T17:57:00.004-07:00

8 Super Foods and the diseases they prevent:

These five foods are helpful in the prevention of cancer.

1. Garlic, onions, and chives Aid in the prevention of ulcers, stomach and colon cancer. When possible use the actual foods and not supplements. (also good for the heart)

2. Tomatoes They contain lycopene which is known to reduce the risk of prostate, lung, and stomach cancer. To get the most benefit, cook or process the tomatoes before you eat them.

3. Berries Rich in antioxidants, they reduce the risk of lung, mouth, stomach, and esophageal cancers.

4. Avocado Are rich in antioxidants, plant chemicals, healthy fat, vitamins, minerals, and fiber. Lowers the risk of breast, prostate, head, and neck cancers.

5. Carrots Have the antioxidant beta carotene which may slow the growth of cancer cells. Cooked carrots are more nutritious than raw.

These Super Foods prevent Heart disease and diabetes

1.Milk Vitamin D helps prevent diabetes.

2. Nuts Are also good for preventing diabetes (walnuts help prevent heart disease.) Opt for the plain unsalted/no honey types.

3 Oatmeal is great for the heart. Try not to buy instant.

Health

2012-09-23T12:40:00.001-07:00

I am not a doctor, but it's common knowledge that cold, flu and allergy season are always among us. How often do you go to the pharmacy to buy cold or sinus medicine? Do the medications actually help? Or do they just make you too sleepy to notice you still feel bad? If I told you there was a way to not have to worry about those ailments without medication would you believe me? Well, there is! It is a "neti" pot. You fill it with saline water and rinse out your sinuses and nose.

The neti pot is a great tool for keeping your sinus infections away naturally with an 84% success rate. To read more about how it is changing the lives of thousands afflicted with sinus infections, headaches and allergies, Click here Not only should you have fewer sinus ailments, you won't be filling your body with all the chemicals that are in medicines. Treat sinus infection naturally with an 84% success rate

Using the neti pot in combination with a tongue scraper and natural toothpaste is recommended. The neti pot cleans out your sinuses while the tongue scraper and toothpaste keep your tongue, teeth, and gums healthy and free from bacteria. Good oral hygiene has been shown to reduce the risk of many other diseases including heart disease..
http://www.wellnessresources.com/studies/the_link_between_oral_hygiene_and_heart_disease/
In conclusion, there are many alternatives to keeping your body healthy. Would you rather keep putting chemicals in your body that may or may not help? Or would you rather use natural remedies that have been shown to improve or maintain health? Yoga & Cleansing Tools