Category Archives: Healthy Eating

Culinary Medicine – finally being taught in medical schools

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Yes!Yes! It’s finally happening. Medical schools (!!) are waking up to the importance of food and nutrition in health and disease.

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As more medical schools across the country adopt Tulane University’s pioneering culinary medicine program, organizers are making sure the curriculum’s core ingredients — recipes, course modules and nutrition research — stay fresh as they travel.

The Goldring Center for Culinary Medicine hosted a two-day retreat last week for the 13 universities and healthcare centers that license its curriculum to teach medical students culinary skills to better counsel patients about nutrition.

Other institutions licensing the program include: University of Texas–Southwestern Moncrief Cancer Institute; Texas College of Osteopathic Medicine; UCLA Clinical and Translational Science Institute; University of Illinois–Chicago; Western University of Health Sciences; Rutgers University School of Medicine; University of Colorado–Denver; Michigan State University College of Health Sciences; University of Texas Health Science Center–San Antonio; University of Chicago Pritzker School of Medicine; Mercer University School of Medicine; and Children’s Hospital of San Antonio. These are all organizations that have food, lifestyle and health as their core mission.

Eat Healthy. Be Healthy.

Should you buy Almond milk

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5 Reasons I’m Not Nuts About Almond Milk

Many of my patients have started drinking nut, rice or soy milk as an alternative to cows milk. Almond milk is particularly popular. People generally regard nut milks as a heath food, imparting many of the benefits of nuts. I personally do not use nut milks, nor do I view them as “health foods”. On the other hand, I’m a huge fan of nuts. I encourage most of my patients to eat 1/4 cup of nuts every day. So here are five reasons why buying nuts makes a whole lot more sense than drinking nut milks. But don’t worry, I will tell you how to make your own nut milks if you still want to have them.

The cost factor. I frequently hear people complain that eating healthy foods is expensive. This is only somewhat true. Processed health foods cost a lot more, and nut milks are no exception. The average price for a 946 ml carton (4 cups) of almond milk is about 3 dollars. This carton contains about 15 almonds. If you buy 15 bulk almonds you will pay about 50 cents. Almond for almond you are paying about six times more! Put another way, if you make your own almond milk it will cost you about 1/6 of the price!

The processing factor. Almonds used for making milk are pasteurized; this means they are exposed to high heat. Heat sensitive vitamins are always damaged by processing of this type. In addition, the skin of the almonds is lost during processing. This results in a loss of additional nutrients as well as fibre.

The protein factor. Raw almonds are a decent source of healthy fats and protein. And yet you will only get a measly 1 gram of protein per cup of almond milk. Why? You are getting approximately 3.8 almonds with ever cup of milk you drink. The bulk of what you get is just water.

The additives factor. Almond milks always contain a bunch of additives. The vitamins are often an attractive feature for many consumers, especially the calcium. However, nut milks typically contain cheap forms of chemically lab processed and poorly assimilated vitamins. All almond milks contain emulsifiers to help thicken and maintain a consistent texture. One emulsifier is called lecithin. It is typically a genetically modified byproduct of soy. Another popular emulsifier is carrageenan. The International Agency for Research on Cancer considers degraded carrageenan to be “possibly carcinogenic in humans.”

The sugar factor. Most, although not all nut milks, contain sugar. On average a cup of almond milk will contain anywhere from 2-4 teaspoons of sugar. On the other hand, the equivalent amount of almonds would contain only traces of natural sugars.

THE GOOD NEWS

If you really want to drink your nuts then there is good news: making nut milks is simple and easy! Just blend nuts with water and strain. Homemade nut milks contain no additives and have all the benefits of raw almonds. If you like them, go nuts!

Butter is Better

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Margie King

Butter has gotten a bad rap for many years, starting in the last century with the rise of margarine, which we now recognize as a deadly trans fat. More recently, butter has been shunned in favor of olive oil and canola oil. But here’s why we should reserve a place at the table for good old-fashioned butter.

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The truth is that butter is good for you. Here are 10 benefits of eating real, fresh creamery butter:
1. Butter is the most easily absorbable source of vitamin A which supports the thyroid and adrenal glands, and in turn, the cardiovascular system.
2. Butter doesn’t lead to excess body fat since its short and medium chain fatty acids are burned for quick energy and not stored, and it also gives a feeling of satiety that may decrease cravings and over-eating.
3. It’s rich in anti-oxidants including vitamins A and E, as well as selenium protecting against heart disease as well as cancer.
4. Butter is a good source of dietary cholesterol which acts as an anti-oxidant, repairing damage from free radicals caused by rancid fats, vegetable oils and trans fats. Cholesterol is also important for the development of the brain and nervous system in children.
4. The saturated fat in butter consists of short and medium chain fatty acids which have anti-tumor properties and also strengthen the immune system.
5. Butter contains conjugated linoleic acids (CLA) which are cancer protective.
7. When in its raw state and not pasteurized, butter has an anti-stiffness property called the Wulzen factor, that protects against arthritis, cataracts and hardening of the arteries.
8. Butter is a good source of iodine in a highly absorbable form and necessary for proper thyroid function.
9. It promotes gastro-intestinal health and decreases rates of diarrhea in children.
10. Butter is a good source of vitamin K2 which prevents tooth decay and builds strong teeth and bones.
Remember that the richest benefits are found in raw butter made from grassfed cows.

Everyone needs Magnesium supplementation

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Are your chocolate cravings so intense that you feel like it screams your name? Do you ever jump out of bed in the middle of the night because of a muscle spasm? Or, no matter what you try, do you have difficulty sleeping? There’s a good chance you’re deficient in magnesium, but most people have no idea that they’re missing this vital mineral. Nutritionists often call magnesium the master mineral because it affects over 300 different enzymatic processes that help your body function properly.
1. Muscle cramps or spasms

If you’ve had one of these, you know how awful they can be whether you’re sitting at your desk or awakened in the middle of the night with a painfully tight calf! Muscle cramps are a result of muscle spasms, which are involuntary muscle contractions. Magnesium helps relax muscles throughout your body, so when you’re deficient your muscles will contract involuntarily.

2. Trouble sleeping

Without sufficient magnesium, you may have difficulty falling asleep or staying asleep. Also, magnesium levels drop in your body at night, leading to poor quantity and quality of REM sleep, which is the most critical sleep cycle to recharge your body and mind.

3. Chocolate cravings

Dark chocolate is high in magnesium, and one square provides about 24% of your daily value of magnesium. Intense “I have to have it” chocolate cravings are another sign of magnesium deficiency. Your body actually craves what it needs sometimes.

4. Anxiety

Magnesium is the most powerful relaxation mineral. If you experience anxiety, this is a common early symptom of how your central nervous system is affected by magnesium deficiency. When you feel anxious, taking 200mg of magnesium may make you feel more relaxed.

5. High blood pressure

Many people wonder why they have high blood pressure even though they follow a healthy, whole food diet. Magnesium may be the answer; another important function of magnesium is relaxing and dilating your blood vessels. When you’re low in magnesium, your blood vessels constrict more, causing high blood pressure. Adequate magnesium levels also help balance your electrolytes. Unbalanced electrolytes can create high blood pressure as well.

6. Irregular heartbeat

People with heart arrhythmias are put on medications. Your heart is a muscular organ, making the cardiovascular system highly dependent on magnesium to function properly . If your heart is deficient in magnesium, it can’t contract properly, which may cause irregular heartbeats. So the treatment approach could be simple supplementation.

7. Constipation

If you experience constipation regularly, that’s another sign you’re deficient in magnesium. When you’re low in magnesium, your intestines contract more, making it harder for stool to pass. Not only will it relax your bowel to create a more regular bowel rhythm, but it also has an osmotic effect. Magnesium pulls water into the bowels, softening the stool. Choose magnesium citrate to help constipation.

How can you increase your magnesium levels?

First, stop eating foods that deplete nutrients, such as flour and sugar. Instead eat foods high in magnesium, such as meat, avocados, leafy green vegetables and nuts. If you’re eating chocolate to restore some of your magnesium, make sure it’s at least 70% cocoa, and keep your chocolate intake to one ounce or less per day.

Even if you eat a healthy diet, you will likely still need to supplement with magnesium. Look for a good-quality supplement in the form of magnesium glycinate, which is one of the most absorbable forms. Most people need about 400 mg, but you can go up to 1,000 mg per day if needed. Take magnesium at bedtime for best absorption and to provide deep, rejuvenating sleep!

Be Healthy!

Why a Sandwich is Not Health Food

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A sandwich is what one opts for when the hunger pangs strike and a wholesome home-made meal is not readily available, believing it to be a healthy option, right? 49% of people eat at least one sandwich per day, and believe it or not, many good folks are consuming MULTIPLE sandwiches per day… nothing short of a travesty.

Fact is, sandwiches are really bad news for your fat loss efforts and for two primary reasons:

1. Processed wheat.  Processed wheat is probably the biggest dietary contributor to America’s obesity problem and the contents of a sandwich lies between two grand slices of it.

But what about “healthy” whole wheat bread?  That HAS to be good for you.  Nope, think again.  Despite having more fiber than its “white” counterpart, 2 slices of whole wheat bread raise blood sugar far higher than a sugar-sweetened soda or even a sugary candy bar.  This is because the wheat of today is nothing like the wheat of generations ago, having been genetically modified by the food industry, mutated, and exposed to the likes of industrial toxins and radiation to force an unnatural higher yield at the expense of your health.

2. High-fat and/or high-sugar, high-calorie sauces.  Whether its mayonnaise, thousand island dressing, garlic aioli, BBQ sauce, or some other sort of “special sauce”, these high calorie sauces further bombard your blood stream with more sugar and fat, throwing your fat-storing hormone, insulin, into overdrive.

Any way you slice it (pun intended), most sandwiches are your waistline’s worst nightmare.  Although convenient, there are much better, just-as-delicious options for your belly, such as a cheese-smothered grass fed beef burger patty topped with a fried egg — yum!  Just remember to ditch the bread and you’ll be A-OK.