With a new year upon us, people will see this as an opportunity to try to better themselves by taking a little extra time to plan healthier meals or hit the gym. Although everyone’s reasons for going to the gym are personal ones (upcoming weddings,preparing for summer, or just boosting your self-esteem) we’re all there to get healthier. So why is it that we see fitness centers making overweight and obese individuals feel alienated when they are the ones who can use the most help?
The next time you see an advertisement for a gym or fitness club, take notice of the type of people in the Ad. Gyms have long used pictures of rail thin, sculpted models in their advertisements. Although many people know these results are not common, the allure is still there. According to the L.A.Times, 42.8 million Americans signed up for a health club in just the last year. Although the gym should be a place of support, many people who are overweight are finding this to be just the opposite. Several claims have come to light stating that many overweight people feel they are being judged by their fellow peers. Studies have shown people who are severely overweight may require more positive reinforcement or emotional support. Working out in public is also extremely daunting to some. Another study performed in 2009 by the Journal of Nutrition Education and Behavior stated that gym members felt more comfortable working out with people who looked similar to them while overweight individuals felt more out of place and embarrassed to work out around people who were young and fit.
So what is the solution to this issue? Many health clubs have opened that only accept members who are trying to lose 50 or more pounds. These clubs offer a secure, private environment with frosted outer windows and access only available by key card. People are able to work with personal trainers who will call, text, or email members who miss out on their training session. Although these gyms sound like a dream come true, some don’t think this is the best approach to a solution. Manybelieve that regular gyms and health clubs need to work to create a less intimidating environment, become more welcoming, and less judgmental to all. So let’s get the ball rolling! Next time you hit the gym, keep in mind that you’re here with a common goal and try to offer one another the support we all deserve.
02. February 2012 | Uncategorized | Comments (0)
We all have a time during the day when we “hit a low”. This could be low blood sugar in the brain, but what are the symptoms? Neuroglycopenia – The main symptom of low blood glucose is impaired brain function. When blood glucose levels are too low, the brain fails to get enough glucose, and it reduces some of the things it normally does. This results in dizziness or light-headedness, sleepiness, confusion, difficulty speaking, and other symptoms. Low blood glucose can also result in a feeling of hunger.
When glucose levels are too low in the blood as a result of too much insulin, the cells of the body do not get enough glucose, and your brain is triggered to tell you that you need to eat. Other symptoms – Low blood glucose can also cause nervousness and shakiness, excessive perspiration, anxiety and weakness.
Scientists have studied the effects of low levels of glucose in the brain in a small group of individuals and found that lower glucose levels make high caloric foods look even better. This can explain how reaching for sweets instead of healthy snacks is not just a lack of willpower! Our brains use glucose to maintain functioning and when it gets low the brain “gets hungry”.
Helpful suggestions to maintain a stable level of blood and brain glucose:
1. Don’t overdose on sugar – Your brain, which accounts for 2 percent of your body weight, sucks down roughly 20 percent of your daily calories. It demands a constant supply of glucose. But this doesn’t mean that you should slurp soda to keep your brain functioning optimally. In fact, high glucose levels slowly but surely damage cells everywhere in your body, including those in your brain.
2. Eat regular meals – To optimize brain power, one tactic is not to skip meal but to eat about every 3-4 hours throughout the day. Your brain works best with about 25 grams of glucose circulating in your blood stream — about the amount found in a banana.
3. Eat foods that don’t raise blood glucose levels – Eating fresh fruits and vegetables does not cause blood sugar to spike, and combining them with healthy fats or protein can slow absorption even more. For example, eat apple slices with cheese or peanut butter as a snack.
4. Know your fats – Not all fats are equal. Your brain is 60 percent fat, a large part of which are essential fatty acids, such as omega-3s. Supplementing with omega 3’s or fish oil can prove valuable in treating depression and other psychiatric disorders such as schizophrenia as well as helping your body and brain deal better with stress.
5. Know yourself – Food affects everyone’s brain a little differently. Listen to your body, and find out what choices are right for you.
14. January 2012 | Uncategorized | Comments (0)
Why We Crave the Food We Crave
Have you ever wondered why it is that all of the sudden your mind starts wandering off to thoughts of chocolate while sitting at work? Perhaps you are working in the yard and that bag of chips you spotted earlier starts calling your name. Researchers are saying they now know why this phenomenon, which happens to each of us, occurs.
According to one researcher, cravings are based on our ancestors past need for a higher caloric intake and she is not alone in this theory. Several research studies have proven that our minds are configured to seek out what our bodies feel we may need. When we achieve that need either because we actually need it or not, we are flooded with natural states of euphoria. Our mind then begins to associate the “reward” of dopamine and serotonin with that particular food.
Former FDA commissioner and dean of Yale’s medical school, Dr. David Kessler states that the better a food tastes, the higher the likely hood of these chemicals being produced will be. As time goes on, we teach our brains that these tasty treats will give us a quick “pick me up” and we start to feel those emotional pains of craving we all know so well. Dr. Kessler also states, that once these foods are eaten, we release more chemicals known as opioids. These opioids are what signal the emotional relief to our brains.
Once we have imprinted our minds with this association of pleasure and a specific sweet or salty indulgence, we have landed ourselves on a path of reoccurring unhealthy cravings. This connection is hard wired into our brains and a simple picture or the drifting aroma of fresh chocolate chip cookies can send us scrambling for a bite. The task of reprogramming our brains is possible with some hard work, but with an understanding of what is behind those pesky cravings, the job is not impossible!
So, you are probably asking yourself “How do I conquer these cravings?” Unfortunately there is no one set way of doing so but with these tips, you will be able to reduce your cravings.
- Allowing yourself a small portion of the craving culprit will give you the feeling of accomplishment and you’ll likely be satisfied without overindulge as may be the case if you try ignoring it for too long.
- Combing the less healthy food with something of nutritional value will make the snack less troublesome on your body and your mind. Adding a few M&M’s to your yogurt for example will cater to your craving in a less regretful manner. (more…)
12. October 2011 | Uncategorized | Comments (0)
If you read food labels, you may notice this allergy warning or something similar: “this product was produced in a factory that also processes nuts, soybeans, etc.” The prevalence of food allergies has grown rapidly over the last decade. According to the CDC, from 1997 to 2007, reported food allergy cases increased by 18% in children under the age of 18 years old. Food allergies affect up to 8% of children and 3%-4% of adults. Other allergic conditions such as atopic dermatitis, allergic rhinitis, and asthma are more common in children who have food allergies. (more…)
14. March 2011 | Anorexia, Bulimia, Compulsive Overeating, Depression, obesity, stress, Weight | Comments (0)
You may have heard of IBS (Irritable Bowel Syndrome), but what do you know about Leaky Gut Syndrome? Leaky Gut Syndrome is a common health disorder in which the intestinal tract is more permeable or more porous than normal. Toxins which should naturally be repelled and eliminated leak through small openings in the lining of the intestines into the bloodstream. Leaky Gut syndrome can cause food allergies because of the release of toxins from the gut which promotes inflammation and is associated with poor absorption of nutrients leading to some nutritional deficiencies.
If you have some of the following symptoms you could be experiencing Leaky Gut Syndrome: (more…)
07. March 2011 | Anorexia, Bulimia, Carolyn Ross MD, Compulsive Overeating, Depression, obesity, stress, Weight | Comments (0)
The saturation of weight loss programs and diets in our society has reached unprecedented proportions. In the US, the private weight loss industry is a $58.6 billion a year industry. You can hardly turn on the TV, listen to the radio or read a popular magazine without seeing commercials announcing the latest and greatest weight loss techniques and methods. Coupled with the media focus on the “thin ideal,” it can be hard for one to get a handle on what a healthy body should look like. But more importantly, we’ve lost sight of what a healthy body should feel like.
Fortunately, health professionals and the medical community, as well as private organizations have taken notice and are working towards shifting our focus from weight loss to improving overall health. Eating disorder organizations are also urging a paradigm shift in thinking from a focus on appearance and weight loss to focusing on maintaining overall health. (more…)
25. February 2011 | Anorexia, Bulimia, Carolyn Ross MD, Compulsive Overeating, obesity, stress, Weight | Comments (0)
5 Foods To Watch This Year
In my last post, I discussed 10 Healing Foods for 2011. Just as there are foods you should incorporate in your diet, there are foods that should be eaten in moderation. I am going to share my top 5 foods to watch this year. This list may not surprise you, but its important to keep our eye on certain foods that contribute to health problems such as heart disease, diabetes, stroke and cancer.
5 Foods to Watch in 2011
- Saturated Fat/Oils—Saturated fats come from animal products such as red meat and dairy products (cheese, milk, butter). It can also be found in some plant-based sources like coconut oil and palm oil. Diets high in saturated fats contribute to high cholesterol levels and increased risk for heart disease and stroke.
- (more…)
18. February 2011 | Carolyn Ross MD | Comments (0)
Did you make the resolution to eat healthier this year? By the third week of January, most people have broken their resolutions. To help you keep your commitment to become a healthier you in 2011, I am recommending 10 healing foods you should incorporate into your diet. These foods will benefit your overall well-being and contribute to your preventive health. (more…)
26. January 2011 | Carolyn Ross MD | Comments (0)
Parents can be and often are the greatest teachers and role models for nutrition for their own children. When it comes to healthy eating, parents should not take the attitude of “do as I say and not as I do.”
A recent study posted in the Public Health Nursing journal revealed that a child’s eating habit is influenced largely by the mother’s diet. This should come as no surprise. Children who are exposed to healthy eating choices early on will make healthy choices later in life. Ideally, it is the role of the parents to introduce fruits and vegetables to kids at a young age. Kids are creatures of habit, just like the rest of us.
In some families, obesity tends to be a family trait. When children pattern themselves after the unhealthy habits of adults, they too become unhealthy adults. This does not have to be the case.
Here are some ways to get your kids to eat healthy foods:
- Model healthy eating. Kids do as they see. Set a good example for healthy eating. Don’t be a fast food junkie, yourself but expect your kids to want carrots and green beans.
- Be creative in food presentations. Healthy foods do not have to be boring. Get the kids involved in making the foods look “fun.” Make healthy versions of kids favorites – for example, baked sweet potato fries drizzled with olive oil and sea salt.
- Be honest about the impact of eating unhealthy food. Teach them about having a lifetime of good nutrition. Remember the saying, “you are what you eat.” This doesn’t mean identifying foods as bad. Instead, take a positive approach. Tell your children how carrots make them “bullet-proof” for seeing in the dark (high in Vitamin A) and broccoli makes their bones strong (high calcium content).
- Make cooking meals and grocery shopping a family affair. I know that shopping with small kids can some times be a daunting task. However, I have learned that the more involved kids are in the meal planning process, the more equipped they are to make good choices.
It is important not to bribe your kids to eat healthy nor punish them for not eating healthy. Bribery and punishment may give you an immediate response, but they can negatively affect the child and their attitude about food over a long period of time. Keep your attitude positive and actions healthy when it comes to nutrition. Your children will thank you.
12. January 2011 | Carolyn Ross MD | Comments (0)
As a board certified Addiction Medicine specialist I was compelled to respond to this question. I work with many individuals who are greatly impacted by all types of addictions.
Most think of addiction in terms of alcoholism, drug or sex addition, but as the issue of obesity increases across the world, it is important to take note that food can be just as addictive. It has long been determined that junk food is unhealthy, but there is sufficient evidence to support that unhealthy eating can affect your brain. Yes, those potato chips and candy bars can alter your brain in ways you never imagined. (more…)
24. December 2010 | Carolyn Ross MD | Comments (0)
