Why You Should Invest in Fitness

By Bonnie Pfiester Fitness Trainer

When it comes to luxuries, a health club membership is one of the few luxuries that often prove be a good investment. However, a gym membership is commonly one of the first things to go when money gets tight.

Somehow, we justify the need for television and other extras over the need to stay healthy. Don’t get me wrong, if you tried to take my satellite TV away I would put up a pretty good fight too. Interestingly enough, some of the same people crunching numbers to make wise investments are unaware of the return on fitness.

First, healthy people have fewer hospital admissions, shorter hospital stays and lower medical expenses. One of our members recently bragged “I feel great and am taking half of the medication I needed before.” Although most of our members are just excited to feel good again, it’s also financially rewarding.

Second, healthy people have the opportunity to make more money. Fewer medical issues means fewer sick days and more money in your pocket. Not only are you able to work more hours but you become a more valuable employee, increasing job security.

Another plus to being fit is healthy people tend to land more jobs than overweight, out of shape individuals. Employers are more likely to invest in healthy employees merely because they are more likely to be energetic, disciplined and productive.

Next to physical health is the positive affect fitness has to our mental health. Physical activity actually helps manage depression and anxiety. A Harvard study once found that strength training reduced clinical depression symptoms more than counseling.

This is particularly helpful for women since women are the least likely to lift weights and twice as likely to suffer from depression. Mental healthcare cost money, so the more stable we become mentally and emotionally the more money we can save.

Furthermore, exercise builds confidence and increases self esteem, which can have a major impact on someone’s career. People who once lacked the confidence they needed to chase their dreams begin to have more drive than ever. One of our members recently said “I now have the confidence to believe I can accomplish anything I set my mind to.” This newfound confidence can take you places in your career you never thought possible.

Besides all the obvious savings, healthy people save in many other ways. Whether it’s walking 9 holes instead of renting a golf cart or using a city sidewalk instead of taking a cab, healthy people have more options to save money.

So whether you decide to invest in a good pair of tennis shoes or decide to join a gym, investing in fitness is one investment worth making.

~Bonnie

Bonnie Pfiester is a Personal Trainer, wife to the famous fitness trainer Steve Pfiester of the reality TV show “Fat March”, and owner of the women’s health club Longevity Fitness.

You can enjoy more of Bonnie’s fitness and beauty articles at www.BonniePfiester.com or here at the kitchen table by visiting the Bonnie Pfiester page.

You are invited to leave your fitness and sports nutrition questions in the comments below for Bonnie to briefly answer or write about in future articles.

©KitchenTableMedicine.com, LLC ™
Are Your Vitamins Safe? Read This Free Report
Whole Food Pops 2 for 1 Special

6 Common Allergens Found In Sports Nutrition Bars

Finding a truly healthy nutrition bar can be tough as I noted in my article, “Zing Bars Awarded Best Nutrition Bar 2008.”

I interviewed the makers of Zing Bars, nutritionists Michael Kaplan, ND, Minh-Hai Tran, MS, RD and Sandi Kaplan, MS, RD to help us better understand the common allergens found in nutrition bars.

#1 - Gluten sensitivity is among the most common food sensitivities within the US and Europe. Gluten is a protein found within grains such as wheat, rye, barley, spelt, kamut & triticale. Gluten free grains include rice, corn, millet, quinoa, buckwheat, amaranth & teff.

Certified Gluten Free Oats are thought to be safe for most people with gluten sensitivity, as conventional oats are usually contaminated with wheat during processing or transport. Gluten sensitivity is a permanent condition that requires a person to avoid these gluten grains without reprieve. Gluten sensitivity can lead to Celiac Disease, and has been implicated as playing a contributing role in chronic inflammation, auto-immune disease and nutrient deficiencies.

#2 - Soy Protein is a common food allergen that is on the rise is western countries. Studies show that processed soy protein, such as soy protein isolate powder, has more allergenic potential because of the concentrated nature of the product. This is a tremendously common form of protein in nutrition bars because of its low cost. Whole food forms of soy, such as whole soy beans (and to a lesser degree tempeh and tofu) are generally better tolerated by soy sensitive individuals.

*It’s important to note that soy lecithin is not a soy protein, and therefore does not carry the same allergenic potential of the soy protein isolate powders. Soy lecithin is an emulsifier that is used to make smooth textures and mixtures, commonly found in chocolate coatings & chocolate chips.

#3 - Corn is generally found in bars in the form of High Fructose Corn Syrup (discussed earlier).

#4 - Casein is a chief milk protein that is occasionally found in nutrition bars. Casein is a difficult protein for some individuals to digest and occasionally can present as a sensitivity in its own right. Casein contrasts with whey, a milk protein that is far easier to digest and is inherently low in lactose.

#5 – Peanuts and Tree Nuts are probably the most alarming allergens on this list because of their ability to cause severe and immediate symptoms in affected individuals.

#6 - Additives/colorings/preservatives can be allergenic in their own right. While these additives remain on the FDA’s GRAS (generally regarded as safe) list, they should be avoided by anyone wishing to make the healthiest food choices.

Check back soon to find out which sports bars are best for athletes!

Authors: Michael Kaplan, ND, Minh-Hai Tran, MS, RD and Sandi Kaplan, MS, RD

Reference Citations:

1.  Mozaffarian D, Pischon T, Hankinson SE, et al. Dietary intake of trans fatty acids and systemic inflammation in women. Am J Clin Nutr. 2004; 79:606-12.
2.  Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006; 354:1601-13.
3.  Trans fats: The Story Behind the Label. Harvard Public Health Review. Spring 2006.
4.  Freeman J, Hayes, C. Low Carbohydrate Food Facts & Fallacies. Diabetes Spectrum. 2004. 17:137-140.
5.  Hartman E. High Fructose Corn Syrup: No so Sweet for the Planet.  Washington Post. March 9, 2008. p. N02
6.  Jenkins, D, Kendall, C, Josse A, et al. Almonds decrease post-prandial glycemia, insulinemia, and oxidative damage in healthy individuals. J Nutr 2006;136;2987-92.
7.  L’Hocine L, Boye JI. Allergenicity and the soybean: new developments in identification of allergenic proteins, cross reactivities and hypoallergenization technologies. Crit Rev Food Sci Nut. 2007;47(2):127-43.
8.  Stolzenberg-Solomon RZ, et al. Folate intake, alcohol use, and postmenopausal breast cancer risk in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial. Am J Clin Nutr. 2006 Apr;83(4):895-904.
9.  Stranges S, et al. Effects of long-term selenium supplementation on the incidence of type 2 diabetes: a randomized trial. Ann Intern Med. 2007 Aug 21;147(4):217-23.
10.  Ericson U et al. High folate intake is associated with lower breast cancer incidence in postmenopausal women in the Malmö Diet and Cancer cohort. Am J Clin Nutr. 2007 Aug;86(2):424-43.
11.  Steinberg FM, Bearden MM, Keen CL. Cocoa and chocolate flavonoids: implications for cardiovascular health. J Am Diet Assoc. 2003 Feb; 103(2):215-23.
12.  Champe PC, Harvey RA. Biochemistry 2nd edition. Philadelphia: J.B. Lippincott Company, 1994. 112, 152.
13. Oku T, Nakamura S. Threshold for transitory diarrhea induced by ingestion of xylitol and lactitol in young male and female adults. J Nutr Sci Vitaminol (Tokyo). 2007 Feb;53(1):13-20.
14.  Farschi HR, et al. Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity and fasting lipid profiles in healthy obese women. Am J Clin Nutr. 2005 Jan;81(1):16-24

©KitchenTableMedicine.com, LLC ™
Are Your Vitamins Safe? Read This Free Report
Whole Food Pops 2 for 1 Special

What is Anxiety?

By KC Kelly, Ph.D., LMHC
Stress and anxiety are a natural part of everyday life and most of us experience it more often than not in today’s very stressful world. It is also very natural to worry about your hectic life from time to time. “Anxiety” is usually referred to as worry, concern, stress, or nervousness.

Believe it or not, anxious feelings can sometimes be a good thing. Having this heightened sense can actually help to motivate a person to prepare for a big test in school, speech at work, or by keeping a person on his/her toes in potentially dangerous situations, to name only a few examples. Occasional anxiety isn’t something to be concerned about.

However, if the worries, stress, or anxious feelings become overwhelming and you feel as though these feelings are getting in the way of your everyday quality of life, these may be signs that you may have an anxiety problem or disorder. Below are descriptions of the different anxiety disorders. Remember as you read, not to be frightened by the symptoms. An anxiety disorder is a serious condition, yes, but the good news is that it is also one of the most treatable emotional disorders!

ANXIETY DISORDERS

Anxiety disorders are serious medical illnesses that affect approximately 40 million American adults aged 16 years and older in a given year, causing them to be filled with overwhelming fearfulness and uncertainty. People usually experience anxiety about events they cannot control or predict, or about events that seem threatening or dangerous.

Sometimes people feel anxious without any known cause. Unlike the relatively mild, brief anxiety caused by a stressful event such as an audition or performing in front of a live audience, anxiety disorders are chronic, relentless, and can grow progressively worse if not treated.

Generalized Anxiety Disorder (GAD) is characterized by excessive thinking and dwelling on the “what ifs”. As a result, the person feels there is no way out of the vicious cycle of anxiety and worry, and then becomes depressed about life and the state of anxiety they feel. This is a relatively common anxiety problem, affecting about 6.8 million adult Americans.

Panic Disorder can leave people with feelings of terror that strike suddenly and repeatedly, many times, without warning. They can’t predict when an attack will occur, and many develop intense anxiety between episodes, worrying when and where the next one will strike.

You may genuinely believe you’re having a heart attack, losing your mind, or are on the verge of death. Unless you have a bad heart that has been officially diagnosed, anxiety CANNOT KILL YOU! Panic attacks can occur at any time, even during sleep. Panic disorder affects about 6 million American adults.

Agoraphobia develops when a person has such an intense fear of having a panic attack that they avoid going anywhere they think it could possibly occur. The fear of social embarrassment of having a panic attack or losing control in public often causing a person to become confined to their homes, experiencing difficulty traveling from their “safe place.”

Obsessive-Compulsive Disorder (OCD) involves anxious thoughts or rituals you feel you can’t control. If you have OCD, you may be plagued by persistent, unwelcome thoughts or images, or by the urgent need to engage in certain rituals. Obsessive Compulsive Personality Disorder (CPD) entails a cluster of characteristics of behavior marked by inflexibility in order to pursue perfectionism, orderliness, and control (DSM-IV). OCD affects about 2.2 million American adults.

Post-Traumatic Stress Disorder (PTSD) is a debilitating condition that can develop following a terrifying event. Often, people with PTSD have persistent frightening thoughts and memories of their ordeal and feel emotionally numb, especially with people to whom they were once close. Whatever the source of the problem, some people with PTSD repeatedly relive the trauma in the form of nightmares and disturbing recollections during the day.

They may also experience other sleep problems, feel detached or emotionally paralyzed, or be easily startled. They may lose interest in things they used to enjoy and have trouble feeling affectionate. They may feel irritable, more aggressive than before, or even violent. Things that remind them of the trauma may be very distressing, which could lead them to avoid certain places or situations that bring back those memories. Anniversaries of the traumatic event are often very troubling times. PTSD affects about 7.7 million American adults.

Social Phobia, also called Social Anxiety Disorder involves overwhelming anxiety and excessive self-consciousness in everyday social situations. People with social phobia have a persistent, intense, and chronic fear of being watched and judged by others and being embarrassed or humiliated by their own actions.

Their fear may be so severe that it interferes with work or school, and other ordinary activities. While many people with social phobia recognize that their fear of being around people may be excessive or unreasonable, they are unable to overcome it. They often worry for days or weeks in advance of a dreaded situation. Social phobia affects about 15 million American adults.

Specific Phobia is an intense fear of something that poses little or no actual danger. Some of the more common specific phobias are centered around closed-in places, heights, escalators, tunnels, highway driving, water, flying, dogs, clowns, and injuries involving blood. Such phobias aren’t just extreme fear; they are also irrational fears of particular things. Specific phobias affect an estimated 16.2 million adult Americans.

TREATMENT: Effective treatments for anxiety disorders are available, and research is yielding new, improved therapies that can help most people with anxiety disorders lead productive, fulfilling lives. Cognitive Behavioral Therapy can be very effective in treating an anxiety disorder.

If you think you may be suffering with any of these symptoms, or would just like to talk with a professional in a caring and completely confidential way, please visit www.DOCintheBiz.comwhere you will be able to email us for private and confidential help from your own home! You will never be made to leave your house or comfort zone. Write to us at your convenience!

Article on breathing exercises

Article on Square Breathing

Read all our articles on anxiety

Statistical information reported on this page was obtained from The National Institute of Mental Health

©KitchenTableMedicine.com, LLC ™
Are Your Vitamins Safe? Read This Free Report
Whole Food Pops 2 for 1 Special

Is Fake Sugar Making You Fat?

By Dr. Scott Olsen, author of “Sugarettes”

How do artificial sweeteners cause obesity?

When people first start to think about a sugar-free diet, they think they should reach for artificial sweeteners. This may not be the best idea.

Here is the crux of the problem with artificial sweeteners: They don’t do what you want them to do: keep your weight down. Artificial sweeteners claim to be all the good taste without the calories, but behind this claim is another reality.

If you ignore the fact that all artificial sweeteners are chemicals foreign to your body and that they have been blamed for many health problems, you still want to avoid them if you are trying to lose weight.

Studies have shown that people using artificial sweeteners actually consume more calories than people who don’t. (1) The reasons behind this are simple: you are tricking your body when you eat these sweeteners and your body doesn’t like to be tricked.

When you eat something sweet (artificial or not) you set off a series of reactions in the body that eventually leads to an increase in insulin. Whenever insulin increases, blood sugar will drop.

So, imagine a situation where you are drinking a sugar-free soda, but no other calories: insulin goes up, your blood sugar goes down, and you then feel hungry. And what do you do when you feel hungry? You eat.

I also think that you are training your body to expect something sweet when you continue to eat artificial sweeteners. People who go on a true non-sugar diet have a readjustment of their tastes buds and adapt to a lower level of sweetness.

People who eat artificial sweeteners never do this. This means whenever full-calorie foods are around, at say, a birthday party, you will be tempted to eat them. This just continues your sugar addiction.

What kinds of sweeteners are HEALTHY for us to use?

The answer to this question is really: none. The reason why there are no sweeteners that are good for us is that sweeteners do not exist in nature (except for honey). All the problems mentioned above are due to super-concentrating a food and creating a sweetener and our bodies are simply not designed to handle.

There are two sweeteners that fall into the category of maybe-not-so-bad, and if you find that you simply cannot do without some form of sweetener, then you can turn to xylitol or Stevia. Of the two, Stevia is much better. Stevia is an herb that has no calories but still has a super-sweet taste.

It takes a while to learn how to cook with it because you only have to use a small amount, but it can be substituted in most places you use sugar. Stevia has the added bonus of actually helping to improve blood sugar control.(2) The only problem with using Stevia is that the addiction to super-sweet tasting foods remains and can lead to eating sugar again.

Xylitol is a sugar that doesn’t raise blood sugar as much as other sugars and has been shown to actually help with cavity prevention.(3) Once again, though, xylitol is a sugar and should be used in moderation.

References:

1.Lavin JH, French SJ, Read NW: The effect of sucrose- and aspartame-sweetened drinks on energy intake, hunger and food choice of female, moderately restrained eaters. Int J Obes Relat Metab Disord. 1997 Jan;21(1):37-42.
2.Chen TH, Chen SC, et al. Mechanism of the hypoglycemic effect of stevioside, a glycoside of Stevia rebaudiana. Planta Med. 2005 Feb;71(2):108-13.
3.Tanzer JM. Xylitol chewing gum and dental caries. Int Dent J. 1995 Feb;45(1 Suppl 1):65-76.

Recommended Reading: Sugarettes

Dr. Scott Olson is a Naturopathic doctor, expert in alternative medicine, author, and medical researcher. Spurred on by his patients’ struggles with sugar addiction, he was determined to discover how addictive and harmful sugar can be and ways to overcome that addiction.

The result of that study is his book Sugarettes, which details the addictive qualities of sugar and the harm that sugar does to our bodies.

Dr. Scott also maintains a blog which highlights the latest in health and healthy living. Subscribe or stop by to check out his latest research on sugar addiction.

©KitchenTableMedicine.com, LLC ™
Are Your Vitamins Safe? Read This Free Report
Whole Food Pops 2 for 1 Special

Twenty Tips for Better Sleep

Are you not sleeping well at  night?  Sleep is critical for optimal health as it is one of the four pillars of health.

Long-term health depends on the regeneration that occurs during deep sleep. Growth hormone, or the “anti-aging” hormone, is secreted during sleep, which stimulates tissue regeneration, liver cleansing, muscle building, break down of fat stores and normalization of blood sugar.

During sleep free radicals are scavenged in the brain, minimizing its aging. Many health problems are aggravated by inadequate sleep. Sleep gives us renewed vitality, a more positive outlook on life and energy with which we can become our full potential.

SYMPTOMS OF INADEQUATE SLEEP

You could experience drowsiness, fatigue, decreased concentration, impaired memory, reduced stress tolerance, mood changes, irritability, muscle tension, or increased health problems such as infections.

HOW TO IMPROVE THE QUALITY OF YOUR SLEEP

#1 Maintain consistent sleep and wake times. Do not push yourself to stay up past the initial signs of sleepiness. This can create epinephrine production, causing more difficulty getting to sleep later. It is good to have a “getting ready for bed” routine to relax and prepare your body for sleep. Avoid taking naps if you have trouble sleeping at night.

#2 Reserve the bed for sleep and sex only. Do not read, watch TV, eat, or worry in bed. Solve daily dilemmas outside of the bedroom. If you find that you’ve been lying awake in bed for 15-20 minutes, get out of bed. Do something mundane until you feel sleepy, and then go back to bed. Repeat this as often as needed.

#3 Your sleeping environment should be quiet, cool and comfortable. The room should be clutter-free. Reduce the amount of ambient light as much as possible. Electronic devices such as clocks, stereos, TVs and computers generate electromagnetic fields that can disturb sleep for some people. Experiment with moving these into another room or using EMF shields. Feng Shui, the Chinese art of placement, can be valuable in creating an optimal sleeping environment.

#4 Exercise regularly. Exercising during the day or early evening decreases the time it takes to get to sleep and increases the amount of deep sleep obtained. Most people do better avoiding exercise late in the evening.

#5 Exposure to sunlight early in the morning and late in the afternoon or evening encourages a strong circadian rhythm. The hormone melatonin, which helps create a sleep state in the body, is suppressed in light and secreted in darkness.

#6 If you have problems with waking during the early hours of the morning, have a small protein snack just before bed to ensure consistent blood sugar levels throughout the night. Consistently get exposure to sunlight as late in the day as possible.

#7 Improving overall health will improve the quality of your sleep. Work towards improving or eliminating health problems. Treatment modalities such as massage, acupuncture or cranial sacral will help to relax the body. Effective stress management is essential.

THINGS THAT RELAX THE BODY AND PREPARE IT FOR SLEEP

#8 Warm baths, possibly adding Epsom salts or lavender oil

#9 Meditating for 5-30 minutes

#10 Breathing exercises, progressive muscle relaxation (various recordings are available) or any other means of inducing the “relaxation response”. Daily practice brings greater results.

# 11 Special acoustic recordings that increase specific brain wave patterns for relaxation and sleep

#12 Try an Herbal Sedative. Botanicals treatments and aromatherapy using herbs and their essential oils (examples include chamomile, valerian, vervain (verbena), hops, lavender, passionflower, avena (oat straw), lemon balm and scutellaria (skull cap). Consult your physician for dosages and recommendations.

#13 Calcium and magnesium supplementation. Consult your physician for dosages and recommendations.

THINGS THAT INTERFERE WITH SLEEP

#14 Although alcohol may make you fall asleep, the sleep obtained after drinking is fragmented and light.

#15 The stimulating effects of caffeine may last up to 10 hours in some people. Avoid it in the afternoon if getting to sleep is a problem. Caffeine is present in coffee, green tea, black tea, chocolate and some medications (pain relievers, decongestants, thermogenic weight loss products, energy supplements, etc.)

#16 The stimulating effects of nicotine (first- or second-hand smoke) can last several hours.

#17 Sleeping pills, aside from being highly addictive and full of side effects, decrease the amount of time spent in deep sleep and only increase light sleep.

#18 B-vitamin supplements can increase energy that keeps some people awake, if taken before bed. Take B-vitamins earlier in the day.

#19 Do not go to bed with a very full stomach. Large quantities of protein are stimulating to the body as digestion occurs. It’s best to finish eating at least three hours before going to bed.

#20 If all else fails don’t let the inability to sleep frustrate you.  Let your body have time to rest in a dark room.  I know we often stare at the alarm in frustration, but try to keep calm and remember that your body just needs some quiet time to rejuvenate and if it isn’t in the form of sleep it can at least just be in the form of rest and quieting the mind.

More articles on sleep

References
1. Dement MD PhD, William. The Promise of Sleep. 1999. Dell Publishing. New York, NY.
2. Jacobs PhD, Gregg. Say Goodnight to Insomnia. 1998. Henry Holt and Company. New York, NY.
3. Ross DC, Herbert, Brenner Lac, Keri and Goldberg, Burton. Sleep Disorders. Tiburon, CA. 2000.

©KitchenTableMedicine.com, LLC ™
Are Your Vitamins Safe? Read This Free Report
Whole Food Pops 2 for 1 Special

How To Choose A Healthy Sports Nutrition Bar

Finding a truly healthy nutrition bar can be tough as I noted in my article, “Zing Bars Awarded Best Nutrition Bar 2008.”

I interviewed the makers of Zing Bars, nutritionists Michael Kaplan, ND, Minh-Hai Tran, MS, RD and Sandi Kaplan, MS, RD to help us better understand the following qualities to look for in a healthy sports bar.

What qualities should people look for when purchasing a healthy sports bar?

100% Natural Ingredients: In our opinion, a bar does not need to be 100% organic to be a healthy choice.  With the rising cost of food in general, organic ingredients can sometimes strain a food budget.  We recommend comfortably settling for a 100% natural bar, free of colorings, preservatives and additives.

High quality protein: Not all protein sources are as efficiently utilized by the body.  There are several measurements that seek to describe protein quality.  One such measurement is a protein’s Biological Value (BV).  The higher the Biological Value of the protein, the more nitrogen the body can absorb, use, and retain. As a result, proteins with the highest BV promote the most lean muscle gains.

Whey protein has the highest BV value, with a relative 104 rating.  Egg protein is second with a relative 100 and milk proteins rank third as relative 91.  Beef and soy protein have relative BV scores of 80 and 74 respectively.  Rice protein scores even lower than soy protein on the BV spectrum.  However, rice protein’s gluten free, relative hypoallergenic profile solidifies its usefulness as a protein source for those looking for a vegan alternative to soy protein.

High quality fat from sources such as nuts and seeds. High quality fat is important for at least two reasons:

• Fat helps stabilize blood sugar: Nuts, when consumed with a meal or snack, significantly reduce the rate at which glucose from carbs enters the bloodstream.  This means better blood sugar balance and control.  Nuts are comprised predominantly of monounsaturated fats and are a rich source of phytosterols, magnesium and folic acid which are means they are cardioprotective (reduce the risk of cardiovascular disease).
• Fat helps with satiety: A meal or snack with a balanced amount of fat (with respect to carbs and protein) will help increase feelings of fullness and satiety.  This can be very helpful in terms of portion control.

Fiber is a key player in any healthy food.  Fiber increases satiety by adding bulk, helps to slow the absorption of glucose from the diet, sweeps away dietary cholesterol in the gut, helps to create a nourishing environment for beneficial gut bacteria and scrubs toxins from the digestive tract.  This is just a partial list of the benefits of fiber.

We recommend 3 grams (or more) per bar. In our opinion, fiber really speaks to a particular food’s “Carbohydrate Quality.”  We define Carb Quality as follows: First, 3+ grams of Fiber.  Second, minimal use of sugar alcohols.  Third, the use of low glycemic sweeteners, such as Agave nectar.

Low allergens: (see the next article in this series discussing common allergens found in sports bars – coming up soon!)

Authors: Michael Kaplan, ND, Minh-Hai Tran, MS, RD and Sandi Kaplan, MS, RD

Reference Citations:

1.  Mozaffarian D, Pischon T, Hankinson SE, et al. Dietary intake of trans fatty acids and systemic inflammation in women. Am J Clin Nutr. 2004; 79:606-12.
2.  Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006; 354:1601-13.
3.  Trans fats: The Story Behind the Label. Harvard Public Health Review. Spring 2006.
4.  Freeman J, Hayes, C. Low Carbohydrate Food Facts & Fallacies. Diabetes Spectrum. 2004. 17:137-140.
5.  Hartman E. High Fructose Corn Syrup: No so Sweet for the Planet.  Washington Post. March 9, 2008. p. N02
6.  Jenkins, D, Kendall, C, Josse A, et al. Almonds decrease post-prandial glycemia, insulinemia, and oxidative damage in healthy individuals. J Nutr 2006;136;2987-92.
7.  L’Hocine L, Boye JI. Allergenicity and the soybean: new developments in identification of allergenic proteins, cross reactivities and hypoallergenization technologies. Crit Rev Food Sci Nut. 2007;47(2):127-43.
8.  Stolzenberg-Solomon RZ, et al. Folate intake, alcohol use, and postmenopausal breast cancer risk in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial. Am J Clin Nutr. 2006 Apr;83(4):895-904.
9.  Stranges S, et al. Effects of long-term selenium supplementation on the incidence of type 2 diabetes: a randomized trial. Ann Intern Med. 2007 Aug 21;147(4):217-23.
10.  Ericson U et al. High folate intake is associated with lower breast cancer incidence in postmenopausal women in the Malmö Diet and Cancer cohort. Am J Clin Nutr. 2007 Aug;86(2):424-43.
11.  Steinberg FM, Bearden MM, Keen CL. Cocoa and chocolate flavonoids: implications for cardiovascular health. J Am Diet Assoc. 2003 Feb; 103(2):215-23.
12.  Champe PC, Harvey RA. Biochemistry 2nd edition. Philadelphia: J.B. Lippincott Company, 1994. 112, 152.
13. Oku T, Nakamura S. Threshold for transitory diarrhea induced by ingestion of xylitol and lactitol in young male and female adults. J Nutr Sci Vitaminol (Tokyo). 2007 Feb;53(1):13-20.
14.  Farschi HR, et al. Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity and fasting lipid profiles in healthy obese women. Am J Clin Nutr. 2005 Jan;81(1):16-24

©KitchenTableMedicine.com, LLC ™
Are Your Vitamins Safe? Read This Free Report
Whole Food Pops 2 for 1 Special

Flatiron Grilled Asian Marinade Recipe

Get to the grill with this tasty recipe from LaCense Beef!

The flatiron is a great steak to grill. I like to grill over a very high heat, keep the meat rare on the inside and really enjoy the flavor of the beef with this touch of Asian flavoring.

My kids couldn’t get enough of it and clamored for more. The marinade can be used more than once before discarding. There is plenty of flavor packed in that liquid. Serve it draped over a pile of sautéed Chinese broccoli or spinach.

• 2 flatiron steaks thawed slowly in the refrigerator
• 6 scallions
• 1/3 c soy sauce
• 1/3 c water
• juice of 1 orange
• 1 T honey
• 1 clove garlic crushed and sliced
• 1/2” inch of ginger crushed and chopped
• 1/4 t chili flakes
• 1 star anise wheel crushed

Combine all the ingredients.

If the honey is too cold to dissolve, warm gently over the stove until dissolved. Do not cook. Place the steaks in the marinade and allow them to rest at room temperature for at least 1 hour and not more than 4 hours. Put the scallions in the marinade as well for about 1 hour. Grill over a hot fire searing the outside and maintaining a rare interior.

Grill the scallions as well after the steaks have cooked over a less intense heat. Let the meat rest before slicing. Slice and drape over greens that have been sautéed in olive oil with garlic and a bit of ginger. Salt to taste. Cut the scallions into 2 inch long sections and make a pile on top of the meat. Yum.

©KitchenTableMedicine.com, LLC ™
Are Your Vitamins Safe? Read This Free Report
Whole Food Pops 2 for 1 Special

What is Depression?

“If I’m such a legend, why am I so lonely?”  – Judy Garland
By KC Kelly, Ph.D., LMHC

Everyone feels down and sad, probably more often than they would like. The stressors of everyday life in our busy, hectic world make feeling this way very common. If, however, you have feelings of hopelessness and helplessness more often than not, you do not know why you are feeling this way, and can not seem to pull yourself out of it to the point where it affects your everyday life, you may be suffering with clinical depression.

Depression is a serious medical condition that effects both the mind AND the body. Many of the symptoms of depression are mental, but because the mind and body are connected, many physical symptoms appear as well.

Depression can be all encompassing causing great lifestyle changes. A person suffering with depression may have difficulties at work, difficulties at school, difficulties with professional and person relationships, and may not even want to leave his or her bed. They have extremely low self esteem and think the worst of themselves in all aspects. They tend to isolate themselves from everyone and everything around them and may even feel as though there is no hope and no reason to live.

What Depression IS

• The leading cause of substance abuse (either drugs or alcohol) as well as suicide.
• A mental condition that can strike anyone of any age, race, gender, or ethnicity.
• A very treatable condition given the proper therapeutic intervention and/or medication.

What Depression IS NOT

• A condition to be taken lightly.
• A sign of personal weakness.
• The fault of the person suffering.

Symptoms of Depression Include

• Sadness, feeling low or blue, irritability.
• Feelings of hopelessness, helplessness, worthlessness.
• Difficulty concentrating.
• Changes in appetite including overeating or under eating.
• Difficulty sleeping.
• Feelings of fatigue.
• Persistent physical symptoms such as headaches, digestive difficulties, chronic pain.
• Thought of death or suicide.
• Suicidal attempts.

Statistical information reported on this page was obtained from The National Institute of Mental Health

If you think you may be suffering with any of these symptoms, or would just like to talk with a professional in a caring and completely confidential way, you can visit Dr. KC at www.DOCintheBiz.com where you will be able to email her for private and confidential help from your own home! You will never be made to leave your house or comfort zone.

Read more articles on depression

©KitchenTableMedicine.com, LLC ™
Are Your Vitamins Safe? Read This Free Report
Whole Food Pops 2 for 1 Special