3 Mistakes people make during Breakfast

Metabolic rate is affected by several factors including age, weight, and genetics. Although there’s not a whole lot you can do about those things, there are still choices that can cause metabolism to fire up or fizzle. If losing weight is your goal, avoid these metabolism-slowing mistakes in the morning.

  • Eating too late: Skipping breakfast is one of the worst things you can do for weight loss since it causes your metabolism to slow down. When you don’t eat, the brain sends a message to the rest of the body to conserve energy, signaling it to hold onto the stored fat that you’re trying to get rid of. Eating within an hour of waking sparks the metabolic process called thermogenesis that turns the food you eat into energy. And no – a cup of coffee does not count as breakfast!. Make sure to eat throughout the day to maintain blood sugar levels since any drops can cause the body to burn muscle for fuel. 
  • Not exercising: Research shows you continue burning calories up to 24 hours after working out, and studies also show that morning exercises burn more calories than those who sweat it out during other times of the day. If you’re planning on exercising anyway, for maximum calorie burn, your best bet is to get it done in the a.m. Include high intensity cardio intervals since challenging yourself is proven to activate fat-burning genes, which translates to an increased post-workout calorie burn – 100 to 200 more. 
  • Not pumping iron: Lean muscle mass burns calories, and just adding five to 10 pounds of lean muscle to your frame will increase your daily calorie burn by 100 calories. Include strength training in your morning routine.

Source: 3 Morning Mistakes That Slow Down Metabolism

 
Above are concepts the greater medical community are now putting together. It boils down to BASIC PHYSIOLOGY involving the stomach/brain connection. I hope you enjoy this one but at the same time feel encouraged about our targeted , scientific and effective effort in this battle over obesity with it’s related diseases. I have highlighted a few points made in this article that were questioned by our clients attending our current workshop. Part of the 90% of Americans not eating breakfast at home was derived in part from the fact that more and more Americans consider drinking a cup of coffee in the morning as “having breakfast”. Interesting. I hope you enjoy this.
 
 
_Dr. Collin Ross_
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Air Pollution and Heat Stroke

Exercise-Drink-water

When a climate thermometer states that the temperature is 100 degrees Fahrenheit outside this is not some insignificant fact. The incidence of HEAT STROKE especially among our elderly and young has skyrocketed. We all know that the purpose of a FEVER, when our body temperature goes above 98.6 degrees is to increase blood flow and rapidly move the white blood cells to defend any area of the body against infection. When a person breaths fresh air at the same time when the fever occurs, it is the dilation of the blood vessels, produced by a good intake of oxygen which prevents us from having a STROKE. Think about how you sweat and breath hard when performing vigorous exercise, this is the exact same dynamic that occurs in your body when you have a FEVER due to an infection. Here is where the importance of CLEAN AIR comes in. Check out the reference to this study and then my recommendation for people who live in areas experiencing EXTREME warming trends will understand my guidelines on exercising in the heat but don’t give yourself a STROKE.

 
Which form of stroke may be positively associated with short-term exposure to outdoor air pollution; hemorrhagic stroke or ischemic stroke?
 
A recent study evaluated the effects of suspended particulate matter on cardiovascular mortality with special focus on stroke type. After adjusting for exposure to atmospheric dusts, the authors of the cited study concluded that short-term exposure to outdoor air pollution (particulate matter < 8 microns aerodynamic diameter) may increase the risk for both hemorrhagic and ischemic stroke. (Yorifuji T and Kashima S. Associations of particulate matter with stroke mortality. 2013 J Occ Env Med 55(7):768-771)
 
On very hot and humid days your best bet to avoid a stroke or diminish your chances of having a stroke if you like to exercise outdoors is to:
1)  Exercise very early in the morning
2) or Exercise at night time.
There are times when the heat is so unbearable that you will benefit you body and avoid a hospitalization by simply
3) Working out in a gym.
Air pollution is here to STAY and these guidelines are suggestion to help one not end up in a hospital because you were trying to stay physically fit.
 
 
__Submitted by Dr. Collin Ross__
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Trans Fat Ban

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The US Food and Drug Administration (FDA) announced November 7, 2013 that it has taken the first step to eventually remove trans fats from processed foods, which, in the agency’s estimation, could prevent 20,000 heart attacks and 7000 deaths from heart disease each year.

That first step is a preliminary determination by the FDA that partially hydrogenated oils (PHOs), the primary source of trans fats in processed foods, are no longer “generally recognized as safe (GRAS).” The agency said it made the decision on the basis of available scientific evidence and the findings of expert panels.

Food manufacturers can add ingredients with GRAS status to their products without advance approval by the FDA. If PHOs lose GRAS status, food manufacturers would have to reformulate their products to exclude these oils or else convince the FDA that a specific use of PHOs is safe under the agency’s safety standard, called “reasonable certainty of no harm.”

For 60 days, the FDA will be accepting comments on its plan to ban PHOs from processed foods. In particular, it is looking for input on the length of time food manufacturers need to comply with the ban. “We recognize that it may take some time to phase out their use,” said Michael Taylor, the FDA’s deputy commissioner for foods and veterinary medicine, in a blog post today. After the comment period, the agency will decide whether to make its preliminary determination final.

The agency noted that the food industry has been voluntarily reducing the amount of trans fats in many of their products. However, trans fats still appear in the likes of microwave popcorn, frozen pizzas, margarines, and coffee creamers, even though many of these products can be made without this ingredient.

The FDA’s preliminary determination does not apply to the small amounts of trans fats that naturally occur in some meat and dairy products.

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Nelson Mandela Remembered

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As the world says goodbye to a great leader let’s pause for a moment to honor him by looking at some of his most famous quotes.

“I was not a messiah, but an ordinary man who had become a leader because of extraordinary circumstances.”

“I can rest only for a moment, for with freedom come responsibilities, and I dare not linger, for my long walk is not yet ended.”

“For to be free is not merely to cast off one’s chains, but to live in a way that respects and enhances the freedom of others.”

“If you want to make peace with your enemy, you have to work with your enemy. Then he becomes your partner.”

“Man’s goodness is a flame that can be hidden but never extinguished.”

“As we let our own light shine, we unconsciously give other people permission to do the same.”

“I was made, by the law, a criminal, not because of what I had done, but because of what I stood for, because of what I thought, because of my conscience.”

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.”

“After climbing a great hill, one only finds that there are many more hills to climb.”

“Do not judge me by my successes, judge me by how many times I fell down and got back up again.”

“It always seems impossible until its done.”

“Lead from the back — and let others believe they are in front.”

“There can be no keener revelation of a society’s soul than the way in which it treats its children.”

“In countries where innocent people are dying, the leaders are following their blood rather than their brains.”

“When a man is denied the right to live the life he believes in, he has no choice but to become an outlaw.”

“To deny people their human rights is to challenge their very humanity.”

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The case for ALKALINIZING your meals and eating LOW Glycemic Indexed foods‏

CALIFORNIA WALNUT COMMISSION MEDITERRANEAN DIETExercising scientifically, aerobic/anaerobic intervals, plus the high alkaline, low G.I Mediterranean like diets is the formula to a healthy life. The Mediterranean diet is getting more attention because of its long-term benefits in terms of overall mortality and cardiovascular disease (CVD) risk.

The diet improves a wide range of metabolic parameters including

  1. blood lipids,
  2. blood pressure
  3. and insulin sensitivity (it may be a good model diet to teach patients with renal disease)
  4. significantly improving creatinine clearance
  5. higher intakes of phytates (due to their ability to bind calcium, may reduce endothelium calcifications typically found in dialysis populations).

Calorie Restriction in CKD

Overall caloric restriction, though, may be a confounding factor. For example, recent studies have indicated similar improvement in estimated glomerular filtration rate (eGFR) in chronic kidney disease (CKD) patients instructed to follow either low fat, low carbohydrate, or a Mediterranean diet (Diabetes Care 2013; published online ahead of print). Similar results also occurred in the PREDIMED study,  in which no significant improvements were found when a Mediterranean diet supplemented with either nuts or olive oil were compared with a control low fat diet (Am J Kidney Dis 2012;60:380-389).

Of note, further analysis has found that the Mediterranean diet supplemented with nuts induced a higher potential renal acid load and net endogenous acid production compared with the Mediterranean diet supplemented with olive oil (J Am Geriatr Soc 2009;57:1789-1798). The nut-supplemented group experienced significantly higher parathyroid hormone levels.

Clinical Observations

More recently, investigators have assessed Mediterranean diet adherence on a graded scale and the effect of adherence on metabolic parameters. Investigators assessed adherence using a validated diet score based on a method developed in the ATTICA study, which enrolled 3,042 men and women, in one study. Results determined an increase in Mediterranean diet adherence was associated with a 3.7-unit increase in creatinine clearance in women and 10.1-unit increase in men. Fruit and moderate alcohol intake had the most positive intake on creatinine clearance, whereas red meat, potato, and poultry intake had the most negative impact.

Diet Adherence and Mortality Risk

In a separate study, Huang et al. assessed the associations between Mediterranean diet adherence and mortality risk in CKD patients (Clin J Am Soc Nephrol 2013; published online ahead of print). The cohort consisted of 1,110 Swedish men enrolled in a prospective trial. Adherence to the Mediterranean diet was quantified on an 8-point scale. Eight different dietary components of the Mediterranean diet were assessed. Each individual was categorically designated as compliant or noncompliant with a particular dietary component.

If compliant, the participant was given a point for that component. A diet score of 2 points or less was considered low compliance; a score of 3-5 points and 6 points or more were considered medium and high compliance, respectively. Each 2-point increment in diet score was associated with a 12% decrease in CKD risk.

More specifically, those with the highest score had a 42% reduction in CKD risk compared with who had the lowest score. Interestingly, no typical metabolic parameters were found to be significantly different between groups.

Instead, most notable differences between groups existed in oral intakes of sodium, phosphate, and net endogenous acid production (NEAP). Of note, phosphate and net endogenous acid production were significantly lower in the high compliance group. After a 10-year follow-up, researchers found that each 2-point increment in diet score was associated with a 34% reduction in all-cause mortality. The highest compliance group had a 58% reduction in all-cause mortality compared with the lowest compliance group.

Summary

From a clinical perspective, teaching patients the Mediterranean diet model can be advantageous because it emphasizes an overarching style of eating rather than focusing on individual nutrients. because people often eat mixed meals comprising several food groups and various macro and micro nutrients, single nutrient focus is often difficult for those not well-educated on the subject.

__Submitted by Dr. Collin Ross__

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Obesity and Climate Change

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Mounting evidence suggests that “current food production, transport, land use and urban design negatively impact both climate change and obesity outcomes.”

Obesity and climate change are two of the most pressing modern challenges. On the surface, there appears to be no connection between them, beyond their coexistence as major threats to global health and sustainability. However, recent research suggests a causal bidirectional link between obesity and climate change. A recent article by Webb and Egger explores this connection.

Let’s examine this:

  • Environmental Impact of Obesity

More than one-third of U.S. adults and approximately 17% of children and adolescents are obese. According to the World Health Organization, more than 1.4 billion adults worldwide were overweight in 2008. Over 200 million men and nearly 300 million women were obese. Overweight and obesity have nearly doubled since 1980 and have become the fifth largest cause of global mortality.. The behaviors of obese individuals impact the environment. For example, many obese individuals are sedentary.

Physical activity “is replaced by carbon-emitting, fossil fuel-powered transport.”

Obese individuals tend to have highly processed diets, which have a deleterious impact on the environment. For example, in comparison with the highly processed Westernized diets, more traditional plant-based diets are associated with fewer greenhouse gas (GHG) emissions. Populations with a higher percentage (more than 40%) of overweight individuals have a 19% increase in total energy expenditure associated with adiposity. A similar relationship exists between unhealthful diets and their impact on body weight. Plant-based diets are associated with lower rates of obesity. It follows that a positive shift toward a more plant-based diet should “not only reduce body weight but also contribute to reducing an individual’s carbon footprint and hence, environmental impact.”

  •  The Impact of Climate Change on Obesity

According to the Environmental Protection Agency (EPA), “global temperatures are rising, snow and rainfall patterns are shifting, and more extreme climate events—like heavy rainstorms and record high temperatures—are already affecting society and ecosystems.”  These changes “can be linked to the increase in greenhouse gases in the atmosphere, caused largely by people burning fossil fuels to generate electricity, heat and cool buildings, and power vehicles.”

Extreme climate events affect eating and shopping behaviors. One mechanism is “food insecurity”—a perception of “limited or uncertain access to adequate food,” which can cause people to make unhealthful food-related decisions. The insecurity is realistic, since anthropogenic climate change leads to scarcity and higher food prices. In particular, this affects individuals in lower socioeconomic circumstances. After a climatic hazard event, households with limited pre-hazard resources are less able to effectively maintain food security.  Typically, individuals with food insecurity are more likely to purchase lower-priced highly processed foods that contribute to obesity.

  • Seeking Solutions

Webb and Egger note that public health campaigns “have not translated into common practice.” The authors suggest that the reason for this “disconnect” is “rapid changes to the macro- and microenvironments through economic development, which overwhelms these health messages.” The “obesogenic” environment continues to “hold the balance of power” in the war against obesity. Interventions often target corporations, forcing them to be responsible and find “greener,” more environmentally friendly alternatives. But interventions targeting corporations are insufficient, since 40-50% of GHG emissions come from individuals and households.

Personal Carbon Trading (PCT) is a system that engages individuals in reducing emissions, and emission-reducing behaviors also lead to obesity-reducing behaviors. PCT is designed to “entice individuals to have more responsibility for their own carbon-related… and health-related behavior” by giving individuals a personal carbon allowance. This approach is being studied on Norfolk Island, a self-governing Australian protectorate. Researchers are investigating the possible impact of a PCT system on obesity-related behaviors.

After completing a baseline survey, residents received electronic “carbon cards,” which will record in real-time carbon-related behaviors (eg, use of fuel, power, and electricity and—in the second phase of the trial—food purchasing). Participants will be offered a hypothetical financial incentive or disincentive as a way of testing out the concept of a PCT. Data are currently being prepared for publication and results are pending.

Conclusion

Webb and Egger suggest that while PCT interventions is “unlikely” to independently solve population obesity, it does “have the potential to positively influence the macro environment, a key construct of the epidemiological triad.” They call for collaboration between health and environmental scientists to “communicate and support cross disciplinary initiatives and messages around climate change and obesity management.”

References

1. Webb GJ, Egger G. Obesity and climate change: can we link the two and can we deal with both together? Am J Lifestyle Med. September 12, 2013.

2. Skouteris H, Cox R, Huang T, et al. Promoting obesity prevention together with environmental sustainability. Health Promot Int. 2013 Feb 7. [Epub ahead of print]

3. Centers for Disease Control and Prevention. Overweight and obesity. (2013) Available at: http://www.cdc.gov/obesity/data/facts.html. Accessed: October 10, 2013.

4. World Health Organization. Obesity and overweight. (2013) Available at: http://www.who.int/mediacentre/factsheets/fs311/en/. Accessed: October 11, 2013.

5. Faergeman O. Climate change and preventive medicine. Eur J Cardiovasc Prev Rehabil. 2007;14(6):726-729.

6. Egger G, Pearson S, Pal S, Swinburn B. Dissecting obesogenic behaviours: the development and application of a test battery for targeting prescription for weight loss. Obesity Rev. 2007;8(6):481-486.

7. Endocrine Society. Obesity in America. (2013) Available at: http://obesityinamerica.org/understanding-obesity/. Accessed: October 11, 2013.

8. Eshel G. Martin PA. Diet, energy and global warming. Earth Interact.2006;1099:1-17.

9. Campbell TC, Campbell TM. The China Study: Startling Implications for Diet, Weight Loss, and Long-Term Health. Dallas, TX: BenBella Books, 2007.

10. United States Environmental Protection Agency (2012). Climate change indicators in the United States. Available at: http://www.epa.gov/climatechange/science/indicators/. Accessed: November 11, 2013.

11. Lake IR, Hooper L, Asmaa A, et al. Climate Change and Food Security: Health Impacts in Developed Countries. Environ Health Perspect. 2012;120(11):1520–1526.

12. Sherman M, Ford JD. Market engagement and food insecurity after a climatic hazard. Global Food Security. 2013;2(3): 144–155.

13. Leiserowitz A, Maibach E, Roser-Renouf C, et al. Global Warming’s Six Americas in September 2012. Yale University and George Mason University. New Haven, CT: Yale Project on Climate Change Communication. http://environment.yale.edu/climate-communication/files/Six-Americas-September-2012.pdf. Accessed August 5, 2013.

14. Intergovernmental Panel on Climate Change. Climate change: synthesis report. 2001. http://www.grida.no/publications/other/ipcc_tar/?src_/climate/ipcc_tar/vol4/english/.  Accessed October 11, 2013.

15. Fawcett T. Personal carbon trading: a policy ahead of its time? Energy Policy. 2010;38:6868-6876.

16. Norfolk Island Carbon Health Evaluation (NICHE) Study. Available at: www.niche.nlk.nf. Accessed: October 11, 2013.

___Submitted by Dr. Collin Ross___

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Exercise and Mental Health Disorders, a must read

Grandfather With Son And Grandson Playing Football In Park

How to motivate patients who are struggling with psychiatric disorders to exercise.

  1. Start with an assessment: Educate the patient on the potential effects of exercise on their disorder and how it fits on the menu of other treatment options.

  2. Make clear recommendations: There is a lot of evidence in areas such as smoking cessation and in the addiction literature showing that a substantial subset of people will respond to very clear recommendations.

  3. Offer motivational tools: A behavioral planner, for instance, that allows for goal setting, or connecting a patient with an exercise group can be helpful.

  4. Consider the patient’s current activity capacity in recommending a regimen: Average beneficial exercise is 30-50 minutes per day, 3 to 7 days a week.

  5. Help the patient find an activity that works best for them: Do not recommend anything specific.

  6. Help guide the patient to educational resources: Information sources or books such as John Ratey’s Spark: The Revolutionary New Science of Exercise and the Brain.

Suggestions offered by Douglas Noordsy, MD.

SAN DIEGO, California – The benefits of exercise in nearly every aspect of physical health are well known, but evidence in recent years suggests a unique effect on some psychiatric disorders, prompting mental health clinicians to rethink treatment strategies and to consider the possibility of exercise not just in therapy but as therapy.

“Above and beyond the standard benefits of exercise in healthy living and general well-being, there is strong evidence demonstrating the ability of exercise to in fact treat mental illness and have significant benefits on a neurotrophic, neurobiologic basis,” Douglas Noordsy, MD, told delegates attending Psych Congress 2012: US Psychiatric and Mental Health Congress.

Some of the strongest evidence is seen in depression, where psychiatric benefits from exercise have been shown in some cases to match those achieved with pharmacologic interventions and to persist to prevent remission in the long term. Dr. Noordsy referenced a study from researchers at Duke University in which 156 patients with major depressive disorder (MDD) were randomly assigned either to aerobic exercise, sertraline therapy (50 mg to 200 mg), or both for 4 months. sertraline therapy (50 mg to 200 mg), or both for 4 months.

Other studies have shown equally impressive results in exercise for a variety of populations, including pregnant women with depression, who have a high interest in avoiding medications, people with HIV, and even patients with heart failure, who showed not only a significant reduction in depression related to exercise but also reduced mortality ( Am J Cardiol 2011;107:64-68).

Anxiety

The evidence in relation to anxiety, although not as strong, still suggests a benefit, and the rigors of a cardiovascular workout seem particularly suited to addressing the physiologic effects associated with anxiety.

Dr. Noordsy said. “We know that with anxiety, the heart rate goes up, you start breathing fast, and it kind of snowballs with more anxiety, and that can trigger a panic attack,” he explained.  “So one of the important positive effects of physical exercise is it allows people to become conditioned to having their heart rate and respiratory rate increase when they’re not associated with anxiety, thereby addressing the triggers.”

Dementia Prevention

The evidence on the benefits of exercise in cognitive function disorders, such as dementia and Alzheimer’s disease, is much more extensive, with as many as 8 strong studies on dementia alone in the last 3 years showing improvements with activities such as walking and strength training on memory and executive function.

Importantly, discussing the role of exercise in the context of human evolution might be a more effective approach with patients than the standard recommendation to get some exercise. “Instead of ‘this is something you ought to be doing,’ we might instead say, ‘this is something humans are designed to do, and when we don’t do it, our bodies and brains fall apart’.”Another important component in helping patients benefit from exercise is simply to improve awareness among clinicians, Dr. Noordsy added.

“We see evidence on the benefits of exercise for psychiatric conditions coming together, and there is a need to increase awareness of this among clinicians as well as reinforce the research community to be taking a more careful look at physical exercise,” he said.”This may not have as much of an industrial backing as some of the other interventions we use, but I think it’s quite exciting.”

Psych Congress 2012: US Psychiatric and Mental Health Congress. Presented November 9, 2012.

Lifestyle change does equal a change of lifestyle. Psychiatrists are now looking for ways to incorporate exercise as a MUST for cognitive behavioral therapy to work.

Submitted by Dr. Collin Ross

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