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.

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.

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.
• Eat 3 square meals a day at regular intervals.  If you put off eating lunch, you may find yourself seeking a fast solution to hunger to get you through the rest of the work day and the cravings will kick in full strength.
• Keeping fruit on hand is a good alternative.  There are many fruits that offer the sweetness you are seeking.  A bite into a juicy apple may be all you need to get past the craving!
• Change things up!  If your routine includes a trip to the vending machine on the way to your desk, try packing a small Ziploc bag of trail mix instead. A smell sending you into a frenzy? Try leaving the room and taking a breath of fresh air or otherwise occupying yourself to take your mind off of the craving.

While, these tips are not fool proof, they are a step in the right direction.  Beating food cravings, can be a difficult challenge, though one that you will feel great about being victorious with.  Now get out there and kick those cravings!

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.

What is a food allergy?

Food allergies are a potentially serious immune response to eating specific foods or food additives. Food allergies is an immunoglobulin (Ig)E- or non-IgE-mediated immune response to food protein. Eight types of food account for over 90% of allergic reactions in affected individuals: milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat.

Symptoms of food allergies may include the following:

• Hives
• Flushed skin or rash
• Tingling or itchy sensation in the mouth
• Face, tongue, or lip swelling
• Vomiting and/or diarrhea
• Abdominal cramps
• Coughing or wheezing
• Dizziness and/or lightheadedness
• Swelling of the throat and vocal cords
• Difficulty breathing
• Loss of consciousness

Severe food allergies can be life-threatening and may lead to a reaction called anaphylaxis. According to the FDA, each year in the U.S., it is estimated that anaphylaxis to food results in: 30,000 emergency room visits, 2,000 hospitalizations and 150 deaths.

Adverse reactions to foods are sometimes confused with food allergies, but are really food intolerances.  These non-immunologic food reactions can be metabolic (lactose intolerance), pharmacologic (chemical migraine triggers such as tyramine, aspartame, monosodium glutamate, nitrates/nitrites, alcohol, coffee, and chocolate), or toxic (scombroid poisoning or food poisoning) in origin.

Food sensitivities can have varied symptoms including gas, bloating, asthma symptoms, fatigue, headaches, weight gain (and difficulty losing weight), obesity, joint pain, depression and food cravings.

To get tested for food allergies, call Dr. Ross’s office 303-993-5468

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:

• Abdominal pain
• Asthma
• Chronic joint and muscle pain
• Confusion or foggy thinking
• Mood swings & nervousness
• Recurrent vaginal infections and bladder infections
• Skin rashes such as eczema
• Bloating and gas, alternating constipation with diarrhea (usually referred to as IBS)

Some causes of Leaky Gut Syndrome are:

• Prescription antibiotics use
• Alcohol and caffeine consumption

• Chemicals in fermented and processed foods (dyes, preservatives, peroxidized fats)
• Enzyme deficiencies (e.g. celiac disease, lactase deficiency causing lactose intolerance)
• NSAIDS (non-steroidal anti-inflammatory drugs) like ibuprofen
• Prescription corticosteroids (e.g. prednisone)
• High refined carbohydrate diet (sugary foods, soft drinks and white bread)
• Prescription hormones

There is help. Leaky Gut Syndrome can be reversed by a change in diet. Eliminating sugar, white flour products, gluten, dairy products, fatty foods, caffeine products, alcohol and increasing fiber intake can combat the effects of Leaky Gut Syndrome. Treatment might also include the use of natural antibiotics (Echinacea, colloidal silver, and garlic), antiparasitics (cloves, wormwood, black walnut) and antifungals (taheebo, caprylic acid, grapefruit seed extract). Some supplements to use are natural digestive enzymes derived from plants, essential fatty acids such as flaxseed oil and antioxidants like Vitamin C & Vitamin E.

Leaky gut syndrome patients should chew their food more thoroughly, eat frequent small meals and take their time while eating. A juice fast and taking probiotics like lactobacillus acidophilus and bifidus can also help.

When left undiagnosed or untreated Leaky Gut Syndrome is associated with autoimmune diseases, such as lupus, rheumatoid arthritis, multiple sclerosis, fibromyalgia, chronic fatigue syndrome, Sjogren’s syndrome, thyroiditis, vasculitis, Crohn’s disease, ulcerative colitis, urticaria (hives), diabetes and Raynaud’s disease.

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.

Weight is just one indicator of one’s overall health status.   Society’s focus on appearance and the thin ideal has been linked to the development of low self-esteem and depression, and an unhealthy body image, all of which may increase risk for the development of an eating disorder.

For a shift to occur, we must create realistic images of what that portray health first, then weight and focus on the following:

• Realization that weight is personalized and unique to an individual. There is not a perfect number on the scale for every person to attain.
• Discussions should be centered on gradual and moderate weight loss over time and not on one-size fits all diets or extreme diets that promise unrealistic results.  According to the National Heart, Lung and Blood Institute, a modest weight loss of 5-10 percent can significantly improve health and reduce risks for heart disease, cancer, stroke and high blood pressure.
• Understand that the amount a person weighs does not determine how healthy they are.  Overweight individuals who are active and have healthy diets are at lower risks for health problems such as those listed above than are thin, inactive individuals.
• Since our earliest models for how we should feel about our bodies begin at home, it’s important for parents to be good role models for their children.  They can do this by focusing on other assets or qualities their children exhibit other than just their appearance.  They can also do this by avoiding negative conversations about their own bodies.

Evidence shows that when healthy choices such as eating more healthily and being more active are in place health risks are minimized.  If we can shift our focus to health first, then weight we are more likely to reach our own individual healthy weight and to feel better as well!

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

1. Cocoa— High levels of flavanols found in cocoa can improve blood vessel function, promote digestive health by increasing beneficial bacteria in our gut, and may reduce the risk of cancer and cardiovascular disease.
2. Orange juice—Citrus fruits contain flavonoids which lower blood pressure and aid in cardiovascular health.
3. Garlic— Consuming garlic can protect against osteoarthritis, which can cause pain in the hip, knees and spine.
4. Leafy green vegetables (cabbage, kale, spinach)—Eating these vegetables can reduce the risk for Type 2 diabetes.  Increasing overall consumption of vegetables reduces cancer and heart disease risk.
5. Beetroot juice – Due to high amounts of nitrate, beetroot juice can help lower systolic blood pressure, dilate blood vessels and increase blood flow, reducing the amount of oxygen needed for exercise.
6. Fruits (apples, berries)—The antioxidants found in fruits may reduce stroke risk and promote kidney health.  Individuals consuming a high amount of Vitamin C had lower risks for ischemic stroke.
7. Whole Grains—High intake of whole grains can reduce abdominal fat, the type of fat associated with an increased risk for high blood pressure, high cholesterol and metabolic syndrome.  Eating more whole grains and less processed grains can improve not only your appearance, but reduce heart disease and diabetes risk.
8. Fish —Omega 3, found in salmon and other fatty fish may be protective against the leading cause of blindness in Caucasian Americans– Age-related Macular Degeneration (AMD).
9. Wine—Moderate consumption of wine may boost your cognitive function, which may be due to the polyphenols (antioxidants) that wine contains.
10. Brown Rice—Switch from white rice to brown rice to lower the risk for Type 2 diabetes.

It is recommended that flavanoid-rich foods be included in your diet because of the potential prebiotic benefits. Make a daily habit of including flavonoid rich foods into your diet.

May 2011 be your healthiest year ever!

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.

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.

The inability to resist certain foods may lead to feelings of  lack of control or enslavement to eating, which is in fact what an addition is: enslavement to a habit.

The key to curing food addiction could lie in the balancing of neurotransmitters in the brain. When these are out of balance, you may feel depressed, anxious, angry, etc. Your brain will start telling the body that it needs more, and you will crave foods that will directly affect those neurotransmitters. A great example of this is sugar. When serotonin levels are low, many people will crave something sweet.

There are some healthy ways to curve your sugar cravings. One I strongly support is exercise. Daily exercise can raise your dopamine levels, increase your mood and reduce sugar cravings. Staying well hydrated is another way to protect your brain from imbalances. When eating, a good choice is to reach for naturally sweet foods, such as fruits and vegetables and whole grains.   Eating regularly throughout the day (3 meals and one snack) will also reduce cravings.

Here is a list of foods which can help your dopamine levels:

• Chicken
• Fish
• dairy products
• almonds
• avocados
• bananas
• legumes
• soy products
• pumpkin
• sesame seeds

If you are starting to get the sense that you are losing control over your food and your food is controlling you, I recommend natural addiction therapy.

Using an integrative medicine approach, you can provide your brain with the substances it needs to restore normal brain functioning, often without the use of prescription medications.

For more information on natural remedies for your cravings go to the home page (www.carolynrossmd.com) and look for the Your Better Body supplement which is designed to help you crave less.