Maintaining health through proper diet and exercise should not a difficult pursuit. Here are 4 things to do daily that will facilitate your road to health:
- Walk! Don’t wait to buy the latest fitness gadget from an infomercial (who needs another ab machine? How many shirts can you hang on your neatly folded treadmill?), instead turn off the television and walk for 45 minutes. It will lower your blood pressure and blood sugar at the same time increase your metabolism so that even at rest you are still burning calories. Try to get in about 10,000 steps per day. You may want to get a tracking device that will remind you of how you are doing.
- Eat Fresh! Fresh fish, chicken, vegetables, nuts and fruit along with healthy oils like olive oil are the mainstays of a healthy “Mediterranean diet”. Remember beans are a great source of protein so getting your protein doesn’t always require meat. Remember, processed meats are not fresh. Just because Subway advertisements say eat fresh doesn’t mean what they are serving is fresh, deli meats in general have added chemicals to increase the shelf life of food but are associated with a lower life expectancy. Eat as naturally and organically as possible.
- Read labels! There are a multitude of added chemicals in food added to enhance color and shelf life. Some investigators are suspecting some of them as being obesogenic I.E. may promote weight gain. Remember, we have evolved to digest whole foods, our bodies are not a lab experiment food processors who add chemicals to their food products. Avoid these chemicals and review the list of 75 additives and chemicals to avoid. For reference you can pin it to your smart phone for easy reference when grocery shopping.
- Be educated! Try to read one health blog article twice week. It’ll take less than 5 minutes of your time. I try to make scientific research available for you in understandable, everyday language. There are a lot health blogs filled with misinformation by authors trying to promote a “fix all” health product. In this blog, I just want to share real scientific data in an easy to read format to increase your awareness and health, information I have learned to become healthier myself. My goal is to help you become an educated decision maker for you and the one’s you love.
Happy healthy eating and walking!
A Simple Guide to Safely Consume Rice
Arsenic in Rice? Yes
Changes of Arsenic levels in rice compel us to rethink the amount of rice we eat, as well as the type of rice and where it is grown. More than ever we need to read labels if we are going to make choices that will have a positive effect on our health.
Rice consumption is rising. As more individuals are finding themselves gluten intolerant, we have seen a rice as a replacement for wheat products. In addition, many of us are sushi lovers. We would never have suspected something as benign and presumed healthy to contain Arsenic.
Continue reading Time to Rethink Rice? (Arsenic in Rice)
Acesulfame Potassium or Acesulfame-K was discovered in 1967.It was approved by the FDA in 1997 for use in soft drinks, the number one product that includes sweeteners. Its use in our food supply is widespread. It has 150 times the sweetness of sugar on a per weight basis. Our bodies do not metabolize it and it is excreted in our urine. It is found as a sweetener in many processed foods, including dessert, chewing gum, , alcohol containing beverages, syrup, candies, sauces, and yogurt. As well as soft drinks. Some common manufactured goods include Hershey’s Lite Syrup, Trident gum and sugar free Jell-O.
Continue reading Acesulfame-K: Bad Sweetener #1
Generally, you would not think that there is a problem with grated cheese. It’s a good source of fat and protein and goes on everything from tacos to omelets. However, recently when looking at a package of grated cheese at home, I noticed Natamycin on the ingredient list. I was shocked, it is on my “Nasty List” of ingredients to avoid. Natamycin in Cheese …really? I was consuming it and hadn’t bothered to read the ingredients. I thought the cheese just contained cheese. I was wrong. Natamycin is a medication used to treat vaginal and topical yeast (fungal) infections. It is a useful antifungal agent. It is not a food and should definitely not be in our cheese and should not be consumed on a regular basis.
Continue reading “Natamycin in Cheese …really?”
Learn how to reduce your risk.
A recent study published in Lancet shows the risk of developing type 2 diabetes is at almost 41% for men and almost 40% for women. That is each of us has a 2 in 5 chance of developing diabetes. For Hispanic men and women, the rates exceed 50%. This is a terrible reality for all of us as well as our national health care expenditures.
Continue reading Diabetes, your risk is 40%
Are fish oil supplements as healthy for us as fish?
Fish oil supplements line the shelves of most grocery stores, Costco, Walmart and pharmacies. They are popular supplements and many of my patients take them. It is common knowledge that fish eaters live longer and have less heart disease and strokes than non-fish eaters. Medical studies support this claim. These facts have led to the assumption that the benefit from fish is the oil in the fish. Most of my patients that take fish oil supplements believe that taking fish oil supplements is as healthy as eating fish. Much of the medical community assumes this as well.
Continue reading Fresh Fish or Fish Oil?
Eating healthy doesn’t have to be boring. Here we list Healthy Ways to Cook Salmon. Make sure to look for wild caught salmon rather than farm raised salmon. When preparing your salmon dish look for the additional ingredients that are natural and preservative free (See “The Nasty List” of preservatives to avoid).
Continue reading 10 Healthy Ways to Cook Salmon
What is a Libertarianism? Dictionary.com defines a libertarian as a person who advocates liberty, especially with regard to thought or conduct. Telling individuals what to do in their personal lives is reprehensible to Libertarians and to me as well.
I am a food libertarian.
Continue reading Food and Libertarianism
A patient recently asked “Are prescribed medications harmful like some preservatives? I am thinking about stopping prescription medications as they were man-made and our bodies will find them as unnatural as food additives and preservatives.” As many of you are aware, I am a physician and am committed to teaching the tenets of healthy eating so we may avoid disease and pursue good health. I am not opposed to medications when prescribed correctly. Should we be avoid medications that are appropriately prescribed by our doctors? Absolutely not! Yes, many medications are man-made and are unnatural for our bodies, however they are rigorously tested and passed by the FDA to be used as medications if they are effective for the condition they are treating and the side effect profile is acceptable. Generally, the longer a medication has been on the market and the more it has been prescribed the greater information about side effects are known and as a physician my comfort level prescribing them increases. The newer the drug on the market, the more skeptical I am as I want to avoid harming my patients.
Continue reading Are prescribed medications harmful like some preservatives?
If you are like the rest of the thousands of people who grab lunch or dinner every day from the local deli, you probably think you’re eating fresh healthy food. But are you?
In my daily practice of medicine, it became apparent to me that individuals who grabbed a deli sandwich every day or who consumed a lot of processed meats, seemed generally less healthy and were more likely to suffer from other health ailments such as high blood pressure, low thyroid, obesity, type 2 diabetes and even cancer. Those were my observations and what led me to dig deeper and look for evidence to support my suspicion that processed meats were not healthy.
Continue reading Eating fresh from the deli? Think again!