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Why the Comparison between Sitting & Smoking? | 07.12.2016
Already feel like you are doing everything for your health, but unaware of the impact of one our most seemingly innocuous habits of the day? Turns out our sedentary lifestyles are impacting our health more significantly than previously recognized and these negative health consequences are not reversed with a few hours at the gym!!
Researcher Dr. James Levine, from the Mayo Clinic, is credited with coining the phrase “sitting is the new smoking.” He is a leading endocrinologist, who has studied the effects of sitting on our metabolism and overall health. Prolonged sitting, like long-term smoking, increases our risk of cardiovascular disease, cancer, depression and all-cause mortality (a term for any cause of death). Yes, you read that right, according to several large population studies, all of us weekend warriors and gym rats are still at increased risk as long as we continue to sit for several hours per day at our desk, on the couch or driving.
So, you say, thank you doomsayer Dr. Phillips-Dorsett, what am I supposed to do about that??
Thankfully, short of returning to life as we knew it 100 years ago, when we were 5 times more active in our daily routine than now, there are several strategies to combat our sedentary habits. I have listed a few below.
Move throughout the day. A recent study published in Diabetes Care presented evidence that periodic light walking or ‘simple resistance activities,’ like half squats and knee raises, improves after meal levels of blood sugar, insulin and triglycerides (a type of fat measured in the blood). Reducing these markers means improved heart and blood vessel health. Do anything that increases the amount of steps throughout your day: use the bathroom on another floor and take the stairs, or park your car at the far end of the parking lot (also reduces risk of getting hit by or hitting the other cars jockeying for the closest spot), then walk to the store.
Modify your work environment. Standing desks are often prescribed for and sometimes covered by insurance for back pain and other musculoskeletal ailments. See your primary care doctor for more information. There are now even treadmill desks, which have been shown to increase memory and information retention. Ask your clients or staff if some meetings can be held during a walking session. Get a headset for your phone and walk around your office while speaking with clients.
Walk to work, school, the grocery store, etc. If you are within a mile of work or your favorite shopping center, strongly consider walking or biking there. It’s easy to get in the habit of driving everywhere, but perhaps the next time you reach for your keys, think about getting out your sneakers and a backpack instead.
Developing new habits is always a challenge. Start with something you see yourself doing regularly, instead of something that you commit to for a week or two and then don’t find you are able to continue. Creating a new routine will undoubtedly take some trial and error and the type of activity will likely need to be modified with the seasons. The key is to stay consistent. So if you have avoided smoking for your health or are a former smoker, this new information is timely. Don’t hesitate to take the next step (many steps) to ensure you are doing all you can to remain healthy.
Dr. Phillips-Dorsett received her Doctorate of Naturopathic Medicine in 2015 from Bastyr University in Seattle, Washington. She places emphasis on understanding the underlying cause of disturbance in a person that leads to physical and emotional discomfort. Using this as a foundation, she helps patients by bolstering their own defense systems to not only return the body to health, but to optimize well being.
Dr. Phillips-Dorsett joined Yellowstone Naturopathic Clinic in November 2015 as one of the Family Medicine/Naturopathic Oncology residents. She sees patients at both St. Vincent Frontier Cancer Center and Yellowstone Naturopathic Clinic.
For more on wellness, please attend a free Lunchtime Food for Thought with Dr. Audrey Schenewerk at the Yellowstone Naturopathic Clinic on Tuesday, July 19th; and, with Dr. Jennifer Krieger (“How to Handle Stress by Living in the Moment“) at Good Earth Market on Wednesday, July 20, 12:05-12:50pm.
Anti-Cancer Foods: Can Food Be Your Medicine? | 01.09.2014
You may have more control over your health than you thought! Whether you have a family history of cancer or are currently battling the disease, there are lifestyle choices which can boost your immune system and minimize your risk of developing cancer and other diseases.
The consensus of numerous studies is that eating more fruits and vegetables can reduce your risk for developing all types of cancers. Fruits and vegetables contain phytochemicals, compounds found in plants that may help your body fight cancer. Remember, it is unlikely that any single compound will protect you against cancer; a balanced diet that includes five or more servings of a variety of fruits and vegetables per day will be the most effective way to reduce your risk of developing cancer and here’s why:
1. Cruciferous vegetables (broccoli, cauliflower, cabbage, kale, radishes, turnips, watercress, brussel sprouts): Cruciferous vegetables contain a variety of compounds (Indole-3-Carbinol, glucosinolates, sulforaphanes) that have been shown in research studies to slow cancer growth and development.
2. Citrus fruits (lemon, grapefruit, orange): Citrus fruits contain Vitamin C, fiber, flavonoids and ellagic acid; these phytochemicals act as antioxidants, enhancing detoxification and the immune system. High intake of Vitamin C is associated with a decreased incidence of intestinal cancers – vitamin C can block the formation of these cancer-causing compounds.
3. Dark berries and grapes: Berries contain bioflavonoids (anthocyanidins and ellagic acid), which are two most researched cancer-fighting compounds found in berries. Resveratrol, high in red or purple grapes, is a potent antioxidant and anti-inflammatory and is thought to prevent cell damage before it begins, preventing tumor formation.
4. Whole grains: Whole grains contain a variety of anti-cancer compounds: fiber, antioxidants, lignans, selenium, zinc and vitamin E which support elimination and detoxification pathways in the body while enhancing the immune system.
5. Green tea (regular or decaf): A rich source of polyphenols, like epigallocatechin-3-gallate (EGCG) may slow or prevent the development of a variety of cancers.
6. Garlic and onions (scallions, leeks, and chives): Garlic contains allicin, diallyl disulfide, cysteine, selenium and flavonoids (quercetin), thought to block the formation of cancer-causing agents and slow or stop the growth of tumors.
7. Spices (especially ginger, rosemary and turmeric): Spices contain many compounds, like curcumin, that act as potent antioxidants, anti-inflammatory agents, and enhance the immune system and detoxification pathways.
8. Tomatoes: Lycopene is the anti-cancer agent found in tomatoes that has been shown to combat prostate cancer.
9. Legumes and beans (especially soybeans, garbanzo and kidney): Phytochemicals in beans, isoflavones and genistein, act as hormonal modulators and estrogen receptor blockers. These may be protective in some hormonally-based cancers and are associated with a decreased incidence of digestive cancers.
10. Nuts and seeds: Essential fatty acids and many nutrients like vitamin E, calcium, magnesium, and zinc are found in nuts and seeds.
11. Mushrooms: Mushrooms contain polysaccharides and beta-glucans, phytochemicals that promote specific immune cells, like natural killer cells.
12. Cold-water fish (salmon, cod, halibut): These are great sources vitamin D and essential fatty acids (EFA’s) like EPA and DHA which enhance immune function and inhibit tumor formation in the body.
13. Dark Green Leafy Vegetables: Excellent sources of the carotenoid family of antioxidants, romaine, spinach, mustard greens, parsley, and Swiss are also rich in folate, a vitamin shown to reduce the risk of cervical, breast and lung cancers.
By Dr. La Deana Jeane, ND, Yellowstone Naturopathic Clinic. Learn more about making smart food choices to reduce your risk of developing cancer. Join Dr. Jeane on Thursday January 15th, 2014 for a free workshop at Good Earth Market and visit www.yncnaturally.com.
Food for Skin: Spring Foods for Clear Skin | 03.29.2013
Spring Fever’s bite is just around the corner. We are anxious to smell the fresh air, feel the warm breeze and enjoy the promise of new life and rejuvenation. During the Winter season, the cocooning and self reflection can now give way to the creative and bursting energy of Spring. This energy is reaching from the depths of the earth and pushes with an upward rising movement stretching to the Heavens. The very thought of Spring with its many colors and clean fragrance will refresh, nourish, and stimulate. The color of Green is the energetic life color of the trees, plants, leaves, and grasses.
In Spring, the element of Wood is symbolized by the tree that has roots planted in the earth and branches reaching to the Heavens. The trunk holds life between the two worlds. The human organs that correlate with the Wood Element are the liver and gallbladder. The liver is the organ in charge of helping the body break down toxins and when it is functioning properly peace and harmony are felt and there is focused direction and self-responsibility. When it is stagnated, there is anger, depression, and frustration.
The Spring skin is the acne skin. This skin is red, inflamed, and congested. There may be rashes, allergic reactions, and eczema flare ups. This is a good time to do a liver detoxification and eat simple dishes with lots of green vegetables. Sour foods also stimulate the liver and gallbladder. The sour taste has an absorbing astringent function, stopping abnormal discharges of fluid from the body, like excessive sebum on the face. Examples of sour foods are vinegar and lemons. Anybody who has papules and congestion on the face should drink a hot cup of water with one-half a lemon first thing in the morning. The hot water and lemon stimulate the liver to release bile and break up fats. Other examples of sour foods are limes , pickles ,sour apples, sour plums, leeks, blackberries, grapes, mangoes. olives, raspberries, tangerines, tomatoes, sourdough bread, adzuki beans. Vegetables include broccoli, parsley, lettuce, carrots, alfalfa, beets, zucchini, shitake mushrooms, artichokes, cucumbers, celery, endive, and watercress. The liver can be nourished and assisted in healing by eating foods and herbs that enhance the wood element. Drinking a tea with dandelion, beet greens, and lemon will go far and is so simple to do.
This Spring is a great time to get some healthy nutrition through green smoothies. Smoothies are fun and easy to make in your blender or nutibullet type of mixer. An awesome green smoothie is one made with green vegetables and green fruits along with a small amount of antioxidant berries. By helping the liver and gall bladder be strong, the skin will become clearer and healthier.
Your Spring challenge is to stand tall, stretch for the heavens and keep your feet grounded to the earth. Join me for our next class on seasonal foods that promote healthy skin!
Learn more about spring skin solutions at Susan’s workshop, Food and Skin: Spring Detox and Clarity on Saturday, April 13, 1-2pm. Susan Reddig, B.S. is a licensed esthetician at Clinical Skin Solutions of Billings, focusing on beautiful skin from the inside out. www.billingsclinicalskinsolutions.com.
Food and Skin: Winter Skin Survival | 01.09.2013
Replenish, Build, Conserve, Hydrate
It’s the new year – time to burrow in and begin to replenish the skin, body, mind, and spirit. Winter means shoveling snow, bitter winds, bundling up with layers, and dry, scratchy skin. Winter also is a time for the crackling sound of the fireplace, cuddling up in a warm electric throw, or cooking a favorite soup or stew that will warm the insides and relieve the bone-cold chill.
In the season of winter, the element is Water and the color is black. Water energy is flowing, deeply internal, and the base of life. Water energy encourages hibernation and self-reflection. One can consider this a time of storing energy and replenishing so that when spring comes there will be bursting of new energy and growth! Winter skin has a tendency to be dry and itchy. We may notice wrinkles, a pale complexion, dark circles under the eyes, hyper pigmentation, red blotchiness, fluid retention, and clogged congested pores.
Which is the best way to thrive in winter and save our skin? First, for survival is the need to honor the winter quietness and stillness that is deep within all, to have a place of fulfillment and peace. Next, eat foods that nourish the Water Element. Some suggestions are watermelon, blackberries, blueberries, eggs, cloves, ginger, cinnamon bark, everything in the onion family, chicken, salmon, caviar and seaweeds. Salty and spicy flavors encourage health, but use sea salt rather than regular table salt. Making soups or stews will be warming and will help us tolerate the frosty days. Soups continue to be easy on the digestive tract, helping the body maintain its quietness.
Now for the skin. An excellent supplement for skin health is taking a fish oil supplement and eating non-white fish, like salmon. Fish oil lubricates, helps relieve the winter aches and pains, reduces inflammation, and can help to relieve that dry itchiness. Topically, it is very important that ingredients such as hyaluronic acid are in your moisturizer or lotion. Another soothing skin option right from our kitchen cupboard is olive oil. Nothing could be easier! Use your olive oil to blend with regular moisturizers, apply right after showering, or add some sugar to exfoliate. Do something fun, like indulging your skin in a berries mask and eating dark chocolate. Your skin will love you. And you will love your skin.
This winter avoid the itchies, the flakies, and the reddies by eating healthy warming soups and foods, applying topical soothing oils, and finding time to retreat for self-reflection, meditation and energy conservation. These simple steps will do more for your skin than you can imagine. In January of the new year, take the challenge to change your approach of skin health care to nourish your whole person. Winter is the time to Replenish, Conserve, Build, and Hydrate.
Learn more about winter skin solutions at Susan’s workshop, Food and Skin: Winter Skin Survival on Saturday, January 12, 1-2pm. Susan Reddig, B.S. is a licensed esthetician at Clinical Skin Solutions of Billings, focusing on beautiful skin from the inside out. www.billingsclinicalskinsolutions.com.
by Tracy Konoske, MS, RD
Nutritionist & Registered Dietitian
History of anemia?
Losing bone mineral density?
Suffer from joint or bone pain? Arthritis?
Already diagnosed with an auto-immune disease like Hashimoto’s thyroid, Type 1 Diabetes, auto-immune hepatitis, or auto-immune liver disease?
Dental enamel defects?
Infertile? Menstrual irregularities? Miscarriages?
Recurrent canker sores?
Skin lesions that aren’t really acne?
Weight loss? Weight gain?
Fatigue that napping just doesn’t solve?
Does your child have failure to thrive?
Quite a list isn’t it? It’s broad enough that almost anyone would answer “yes” to one or two answers. That’s because Celiac disease is now known to affect one in 133 people. It’s estimated that 3 million people have it, but only 5-10% are diagnosed.
The symptoms are broad as it can affect any or every organ system. No one knows which part of the medical text to put it in anymore because it is not just a GI (gastro-intestinal) disease. 50% of newly diagnosed Celiacs had NO GI symptoms!
Why is it spreading like wildfire?
Well, it’s not because we’re better at diagnosing it. Researcher Dr. Murray took stored blood from Army recruits, analyzed it, and found age-matched controls. According to him, Celiac disease has increased four-fold in the past 50 years. Celiac expert Dr. Fasano found that it’s doubling every 15 years and a five-fold increase.
Some proposed answers are leaky gut, GMO foods, composition of our gut bacteria, and more gluten in our food supply than in the past.
It takes a perfect storm to brew Celiac. First, one must have one of the two genes and 30-40% of our population does. Second, it takes a trigger, which is usually a stressful event, that temporarily alters gut permeability. Examples are puberty, food borne illness, pregnancy, trauma either emotional or physical, or just becoming elderly. Third, exposure to gluten. Which now is in just about everything you eat, so the with our stressful lives, and high exposure…the conditions are ripe.
What about all those non-Celiac folks who feel better on a gluten-free diet?
Non-Celiac Gluten Sensitivity (NCGS) affects 6% of our population and the only test is to rule out Celiac disease, and then do a trial gluten-free diet.
The caveat is that it is important to do due diligence and rule out Celiac first. Many go on a gluten-free diet and don’t bother with the testing. What’s wrong with that? Celiac is an auto-immune disease. It comes with real-life complications, including a risk of other auto-immune diseases, anemia, lymphoma’s, bone loss and more. We are still sorting out the truth but NCGS has not been known to be an auto immune disease although that is now changing. But, having the facts in place allows us as health care providers to treat and heal you accordingly. Guessing if you are risk for complications isn’t a good way to practice medicine.
The Bottom Line
If you take the 1% of our population who has Celiac, and the 6% who are NCGS, we have 21 million people who will feel better being gluten-free for life! No wonder this is such big business!!!
Gluten-free diets help many, many people, but anyone messing with the foundation of life should have expert help to avoid nutrient deficiencies and minimize complications later in life. The goal is to heal, not do more harm. There’s a lot to know and it’s not a field one can dabble in.
Tracy Konoske has a virtual private practice. She’s a different kind of dietitian and gets a different kind of result with her patients. She offers Medical Nutrition Therapy for those with chronic disease, including Celiac and NCGS. Join Tracy for a FREE workshop, “Celiac, Gluten Sensitivity and the Gluten-Free Diet” on our Gluten-Free Day, Saturday, June 16. Visit Tracy’s website at www.healthylifestylesmt.com