I thought I might talk today about FOOD. We all need it. Many of us obsess about it, mostly because others tell us we should. And then there's the reality of our work days and how difficult it all seems to be.
Probably everyone knows that there are three main types of nutrients - protein, carbohydrates and fats. Probably everyone also knows that virtually no one agrees on the balance of these three, or what should make up these three, or how to consume them.... and on, and on, and on.
I'm going to ramble a bit about CARBS and let's see if maybe we can learn something.
A quick note about calories - I've said this before. Calories in, calories out... all calories are NOT the same. 13 ounces of broccoli (a full head) vs. 7 1/2 oz of Coke? Who's going to argue that they're the same thing?
OK - You want to go PALEO? (I mean like cavemen)
You are kidding yourself if you believe that's really a low carb diet. Cavemen ate what they could kill (protein and fat), or what they could gather (some protein with a fair amount of fat - mostly nuts, but mostly CARBS).
Yes - newsflash - virtually all vegetables are mostly carbohydrates. Some have good protein (beans, lentils, wild rice, steel cut oatmeal), but most of the calories come from carbs. (ASIDE - avocado is fruit) The calorie density of REAL FOOD tends to be very low. The CARBS that people are really talking about when they talk about LOW CARB diets is avoiding PROCESSED carbs - almost anything in a box. In fact, the VOLUME of food that a PALEO diet consists of is mostly CARBS.
NATURAL CARBS -
1 serving [150gm] of raw broccoli
50 calories, 10 gms carbs, 2.7 gm sugars, 4 gm protein, 3.8 gm dietary fiber.
CARBS from the BOX- (I don't have many at home)
1 small chewy granola bar
90 calories,19 gm carb, 7 sugars, 1 gm protein, 2gm fat, <1 gm fiber.
1 slice of bread
90 cal, 15 carb, 3 sugars, 4 gm protein, 1.5 g fat, 1g fiber.
1/2 cup cooked white rice
120 cal, 27 carb, 2 gm protein, 0.2g fat, 0.3 gm fiber
LOTS and LOTS of carbs, sugar and virtually no fiber. FIBER is one significant differentiator between the box and real food.
FIBER acts like a sponge in your intestine. The modern diet is depleted of fiber - primitive cultures eat around 60 gms a day, we eat around 12. Implications? Myriad.
Let's start with Butyrate. Butyrate is a metabolite of the bacteria in your gut (your microbiome - another blog) that has been shown to improve the health of your gut microbiome, which directly impacts the health of your brain!! (told you we were going to ramble) These effects range from impacting neurodegenerative conditions to effecting behavioral issues. Foods that help this? Whole grains, legumes, onions, asparagus, and surprisingly - bananas (talk about carbs!).
Butyrate is just a small part of the story. There has been substantial work done showing that increased fiber intake lowers inflammatory markers, improves gut biodiversity, aids in the detoxification of toxins and generally lowers colon cancer risk.
ALL of this stuff comes from CARBS. But not boxed - from nature. We can argue about the nutritional value of today's food supply (not very good). We can argue about GMOs and the effects they might have (that's a very long discussion with lots of complexity). What we shouldn't argue about is the value of EATING YOUR COLORS. More colors, more nutrition. The more variety, the more complete the nutritional information delivered to your body.
By combining the vitamins and minerals from your vegetables with fiber, you provide the body the opportunity to build itself up, while allowing for enhanced garbage removal. After all, have you ever redone your kitchen? Sure, it'll look great when you're done, but somebody's got to cart away all the refuse!
And really - that tire around the middle is mostly stuff that everyone wants to get carted away, but can't figure out how to get that done. FIBER is a great start, in combination with good vegetables and overall nutrition.
If you need more help with that, or any other medical / health condition, I think you'll find my process is a bit different than most. Let's talk - it might be something simple, or at least we could get you started in the right direction.
I'm always available by phone (646-801-7541), or by email.
Remember - we ALL have genius inside - we need to identify it, grow it and then share it as broadly as we can!
So, here we go again. Years ago, James Gandolfini died and everyone said - look at him, he was so heavy, he didn't take care of himself. And there was Michael Clarke Duncan (The Green Mile) - he wasn't in good shape, he was so big! Except he had given up meat two years earlier. Two guys with, one assumes, pretty good medical care, or at least access to pretty good medical care.
And now Alan Thicke, at 69, gone. Certainly that's not old enough. You look at him and say - hey, he's in pretty good shape, even playing hockey with his 19 year old son. Oh, that's what killed him - he shouldn't be playing hockey at his age! REALLY?? At what age does one crawl up into a ball and watch the world go by?
We think that medical care in this country has us covered. It doesn't. The standard tests yield not much better than a coin-flip when it comes to prediction. Did you know that a Nuclear Treadmill Stress Test, essentially what everyone banks on when it comes to knowing if you're going to have a heart attack, can only detect 14% of those going on to have one. And after all, you wouldn't mind if your mechanic got the source of your car's problem wrong 6 out of 7 times, right?
I have available a groundbreaking technology that saves lives - I've done it multiple times. It's not a new test, just one that flies in the face of the medical establishment in this country. Instead of identifying 1 in 7 people, I can identify at least 19 out of 20 - and you don't get sweaty, in fact it takes 7 1/2 minutes of lying still, without getting undressed. But insurance doesn't cover it, despite showing results comparable to the best invasive tests available.
I have not saved enough lives, despite my best efforts. 90+% of heart attacks are preventable - the program I employ (even without the above referenced test) has demonstrated this over several thousand people and 15 years. Even a recent article in the NY Times speaks to the opportunity people have by simply doing some of the right things.
But I'm guessing Alan Thicke was doing lots of the right things. And yet he's dead. So, besides kissing your spouse and kids, and telling them that you love them, what else can you do?
Do your research. Find a medical program that tells you the truth - about their capabilities, about your responsibilities, and do everything you can to learn what's going on in your body. That requires more than the usual medical approach. The standard approach defines risk, not disease. Know if you have the underlying conditions that lead to a heart attack and go on the offensive!
And if not, that's ok. Only 1 in 20 will have a heart attack this year, so the odds are in your favor.
I really liked that show....
Below is an extraordinary bit of news.
Hey - everyone knew mushrooms are good for you....
December 05, 2016
Psilocybin May Provide Swift Relief From Depression, Anxiety in Cancer Patient
Researchers found that the hallucinogenic drug relieves depression and anxiety quickly, and that the effect can last for months.
HealthDay News --
A single dose of psilocybin can quickly lifts the spirits of cancer patients, and the effect can last as long as 6 months, according to 2 studies published online Dec. 1 in the Journal of Psychopharmacology.
In one study, researchers led by Roland Griffiths, PhD, of the Johns Hopkins School of Medicine in Baltimore, treated 51 adults with life-threatening cancer with a low dose of psilocybin followed 5 weeks later with a higher dose of the drug. Most patients experienced relief from their anxiety and depression that lasted up to 6 months, the researchers found.
In the second study, a team led by Stephen Ross, MD, of the NYU Langone Medical Center in New York City, randomly assigned 29 patients with advanced cancer to either a single dose of psilocybin or the vitamin niacin. Among 80% of the patients, psilocybin rapidly brought relief from distress. Moreover, the effect lasted for more than 6 months, based on test scores for anxiety and depression, the researchers found.
"Our results represent the strongest evidence to date of a clinical benefit from psilocybin therapy, with the potential to transform care for patients with cancer-related psychological distress," Ross said in a Langone news release. "If larger clinical trials prove successful, then we could ultimately have available a safe, effective, and inexpensive medication dispensed under strict control to alleviate the distress that increases suicide rates among cancer patients."
1. Griffiths RR, Johnson MW, Carducci MA, et al. Psilocybin produces substantial and sustained decreases in depression and anxietey in patients with life-threatening cancer: A randomized double-blind trial. J Psychopharmacol. 2016;30(12):1181-1197. doi:10.1177/0269881116675513.
2. Ross S, Bossis A, Guss J, et al. Rapid and sustained symptom reduction follwoing psilocybin treatment for anxiety and depression in patients with life-threatening cancer: a randomized controlled trial. J Psychopharmacol. 2016;30(12):1165-1180. doi:10.1177/0269881116675512.
3. Nutt D. Psilocybin for anxiety and depression in cancer care? Lessons from the past and prospects for the future. J Psychopharmacol. 2016;30(12):1163-1164. doi:10.1177/0269881116675754.
Sure, you can go to the gym, but it's summer and you should be outside! You need the Vitamin D! Don't know what do? Think you need special equipment for all sorts of crazy sports? No - just a solid pair of sneakers or cross training shoes - and hit the trail!
There's a jewel near the Nassau/Suffolk line in Cold Spring Harbor (http://nysparks.com/parks/115/maps.aspx). At the head of the Greenbelt that runs from the Long Island Sound, across the Island down to the Ocean, lies a very challenging hiking trail that could just be the perfect workout. If you look at the trail map (http://nysparks.com/parks/attachments/ColdSpringHarborTrailMap.pdf) you'll see all of the topography changes - a built in interval program! There's close to 1000 vertical feet of climbing in about 2 miles, and you're in the woods. Yeah, it gets steep, so if you aren't very stable or not in any kind of shape, you better go slow, and you probably want to bring a walking stick or two. If you are in shape, you can go faster and find plenty of challenge. Depending on my intensity, I've done it anywhere from 34 minutes (I think - not sure, but it was a killer at that speed) up to one hour with the kids.
I urge you to check it out - there's parking right there, but if it's a nice day and you go early, it'll be crowded. Still - you will know that you worked out, regardless of how hard you go!
Some years back I largely left the insurance realm. I've attached an article that describes how an MD sometimes "pulls rank" in order to ensure appropriate treatment. Unfortunately, the majority of the population is actually taken advantage of by the system. All pretty sad. The system needs revision,...or complete overhaul!!
Bruce L. Feldman, MD
Dr Bruce is an advocate for health. You need to be your own health advocate. His blog offers his opinions and insights on numerous topics he believes might be of interest. Hope you agree!