A healthy thanksgiving

How to enjoy Thanksgiving Dinner without the unwanted stuffing

Most people gain 10-15 lbs over the holiday season. Not only does that cause the potential for health problems but it also causes the body additional stress.

This added stress also causes our immune function to be lowered providing the potential for colds and flu etc. Make giving thanks with family and friends the focus of your gathering.

The key to unwanted “ stuffing “ is everything in moderation. If you are cooking you have control over what is served at the T.G table, if not you have the choice over what you consume. “ Ah Ha” you can’t blame anyone else!

Here are a few tips to help you navigate the most fattening (2000 calories on average) meal of the year.

1. Eat breakfast. Don’t go hungry as you have the potential to overeat.
2. Drink plenty of water up to hour before and one hour after the meal
3. Eat slowly. It takes 20 mins for the brain to catch up and register you are full.
4. Say no to seconds
5. Careful with alcohol. You have a tendency to eat more and it is loaded with calories
6. Big one! Don’t take more of the fattening food home with you. No one needs more of the most fattening meal of the year
7. Get some exercise either before or after the meal
8. Watch portion control. There are often a lot more items on the menu than a typical meal. Take a little of everything.

Here is my ideal Thanksgiving Dinner…

Start: Butternut/ Pumpkin soup.

Dinner: Roasted organic turkey breast w/ herbs and a little sea salt

Roasted Root Vegetables

Green beans with garlic and almonds

Brussels Spouts

Whole grain wild rice or Quinoa

Arugala Salad

Desert: Probably skip it. But if I was serving it would be Baked Apples

If you are Vegetarian or Vegan you can substitute the turkey for Tempeh or Seiten, and add black beans to the rice or quinoa.

Dr Pia Martin

Super Veggies with powerful disease fighting phyto nutrients ets

The Super-Veggies: Cruciferous Vegetables

Cruciferous vegetables have it all: vitamins, fiber, and disease-fighting phytochemicals. Here's how to get more of them.

Brussels sprouts, cauliflower, cabbage, and kale are attributed to the fact that these foods contain substantial quantities of the phytonutrients called isothiocyanates, specifically two isothiocyanates called sulforaphane and indole-3-carbinol. Research indicates that sulforaphane has the ability to increase the capacity of the liver to detoxify harmful, cancer-causing compounds.

In addition to helping your body protect itself from cancer, cruciferous vegetables are also believed to help prevent cataracts and age-related macular degeneration, two debilitating diseases that can lead to vision impairment and blindness. These vegetables also contain a vast array of the vitamins and minerals that are necessary for optimal health.

Include the following in your diet in raw and slightly cooked forms and eat a variety of them

arugula bok choy broccoli broccoli rabe brocollina brussels sprouts cabbage cauliflower collards Horseradish

kohlrabi kale mustard greens radish red cabbage rutabaga turnips turnip greens watercress

If you need help getting started, try the following suggestions:

1. All of the crucifers are wonderful when lightly steamed. For a little extra pizzaz, sprinkle steamed broccoli, cauliflower, cabbage, or kale with lemon and sesame oil

2. Steamed broccoli, cauliflower, and kale make a delicious addition to marinara (tomato) sauce.

3. Purée cooked broccoli and cauliflower, then combine with seasonings of your choice to make a simple, yet delicious, soup.

4. These vegetables can also be enjoyed raw. When you prepare a vegetable tray, be sure to include broccoli, cauliflower, and chopped sections of red cabbage.

5. Sauté cauliflower with garlic, minced ginger and tamari. For cauliflower with a vivid yellow color, boil it briefly with a spoonful of turmeric or generous pinch of saffron.

6. Cabbage leaves are a great way to re-inspire leftovers. Spoon some leftovers onto the center of a cabbage leaf and roll into a neat little package. Bake in medium heat oven until hot. Enjoy your easy and healthy version of stuffed cabbage, a traditional eastern European dish.

7. Add watercress, radishes, arugala and shredded cabbage to your favorite green salad

Note: Cruciferous veggies have been know to cause gas in some folks, so start slow if you have eaten them in a while and chew well…

Have a healthy day

Dr Pia

What is really in " Healthy Foods"

My goal today is to arm you with information so you can make the best choices for you and your family..

A lot of Americans think they're eating a healthy diet these days. But it's easy to be fooled by our assumptions and the ways that food manufacturers play on consumers.

Take chicken. The average American eats about 90 pounds of it a year, more than twice as much as in the 1970s, part of the switch to lower-fat, lower-cholesterol meat proteins. But roughly one-third of the fresh chicken sold in the U.S. is "plumped" with water, salt and sometimes a seaweed extract called carrageenan that helps it retain the added water. The U.S. Department of Agriculture says chicken processed this way can still be labeled "all natural" or "100% natural" because those are all natural ingredients, even though they aren't naturally found in chicken

Producers must mention the added ingredients on the package -- but the lettering can be small: just one-third the size of the largest letter in the product's name. If you're trying to watch your sodium to cut your risk of high blood pressure, heart attack and stroke, it pays to check the Nutrition Facts label. Untreated chicken has about 45 to 60 mgs of sodium per four-ounce serving. So-called enhanced or "plumped" chicken has between 200 and 400 mgs of sodium per serving, almost as much as a serving of fast-food french fries.

Makers of enhanced chicken, including some of the biggest U.S. producers, and even at 330 mg of sodium, the enhanced chicken qualifies for the American Heart Association's mark of approval. ( Think Big Government)

Here are some other foods that may not be as healthy as they appear.

Trans fat. There's been a remarkable reduction in these artery-cloggers in processed foods recently. But manufacturers are allowed to round down: Products labeled zero grams of trans fat can have up to 0.49 gram of fat per serving.

The same rounding principle applies to zero calories, fat and carbohydrates. Walden Farms, which advertises a line of dips, spreads and dressings as "Fat Free, Sugar Free and Calorie Free," says its products do have trace calories and up to 0.49 gram of fat and carbohydrates per serving.

"Wheat bread." This is a meaningless term, since almost all bread is made with wheat. Some manufacturers add to the illusion by using a brown wrapper or darkening bread with brown sugar or molasses. The more healthful stuff is whole wheat, which includes the outer bran and the wheat germ inside, good sources of nutrients and fiber. Check the ingredients. If the first one listed is "enriched wheat flour," you aren't getting much whole grain.

A few bread makers are still displaying the USDA's old Food Pyramid on their packages -- the one that recommended six to 11 servings of bread or pasta a day. That's been replaced by a more individualized pyramid that recommends only six carbohydrate servings, three of which should be whole grains

Fiber. Companies are adding fiber to all kinds of products -- including yogurt, ice cream and beverages. In many cases, the added fiber comes from purified powders, not the kind of fiber found in whole grains, beans, vegetables and fruits. The latter have been shown to lower cholesterol, reduce the risk of diabetes and heart disease and may cut the risk of colon cancer. But there isn't much evidence that "isolated" fibers like inulin, maltodextrin, oat fiber and polydextrose have the same effect, according to the Center for Science in the Public Interest, a nonprofit consumer-advocacy group. The Nutrition Facts label doesn't differentiate between the kind of fiber counted, so check the ingredients

Yogurt. The yogurt aisle is dizzy these days with products that promise to reduce your cholesterol, control your blood pressure, protect your digestive health or boost your immune system. In many cases, it's a single ingredient that provides the benefit, and you can find much more of it in other sources. For example, Promise activ SuperShots say they "Help Control Blood Pressure" thanks to 350 mgs of potassium. There's much more potassium in a banana, a cup of spinach or a baked potato. DanActive probiotic dairy drink's immunity-boosting claims stem from its L. casei Immunitas active culture. There's lots of research interest in such probiotics, but for now, the marketing is ahead of the science. Many are high in sugar and sodium!!!!

Super water. The Center for Science in the Public Interest sued Coca-Cola Co. earlier this year over claims on its VitaminWater beverages. The center argued that the drinks -- with names like "defense," "rescue," "energy" and "endurance" -- are mainly sugar water with 125 calories per bottle. Coke called the lawsuit "frivolous" and said its VitaminWater brands are properly labeled. "Consumers today are savvy, they are educated and they are looking for more from their beverages than simply hydration," said Coke spokesman Scott Williamson. Not only are these drinks expensive but a good source of filtered water is the best think for your body!!!

Omega 3. Many foods are adding these essential fatty acids, said to cut the risk of heart disease, cancer and arthritis and help promote brain health. But you can get a lot more from natural foods. You'd need to drink 45 eight-ounce glasses of milk that is fortified with 32 mgs of omega 3 to get as much of these fatty acids as you get in a three-ounce serving of salmon.

I get asked daily " Doc what foods should I eat" My answer is as always the same... Eat as close to nature as possible ...Fruits, vegetables, whole grains, nuts, seeds, good for u fats and lean organic or wild proteins:

Have a healthy Day!

Dr Pia

A daily dose of love

Happy Wellness Wednesday....
It has been proven that those with strong loving relationships and solid social connections have healthier and more fulfilling lives

Although you may have never seen a doctor write a prescription for daily doses of “love,” best selling authors such as Deepak Chopra M.D., Bernie Siegal M.D., and Dean Ornish M.D. all write about the healing properties of love. Dr. Ornish says, “love may be the greatest of all disease-fighters, and it’s about time doctors realized it.” Dr. Ornish, a pioneer of wellness, has extensively researched how diet, exercise, and stress management can help to reverse heart disease symptoms. His book, Love & Survival explains how loneliness can ruin the body, while experiencing a sense of community and love can have healing effects.

Sharing love is the most powerful force of nature, whether it's with a pet, a friend, or a significant other. Experts stipulate that loneliness and social disconnect result from our increasing attention on technology and work. Regarding ailments such as heart disease, Dr. Ornish says that “the real epidemic isn’t physical heart disease. It’s spiritual heart disease: loneliness and isolation.”

It is amazing but true that the easiest thing in the world to do to improve our own health and wellness is to express our love for ourselves and for others. It doesn’t cost anything and it doesn’t have to take much time. The benefits of love are beyond measure.

For more wonderful articles go to www,cre8wellness.com

Tips for a better Brain right now

Could'nt we all use a better memory and less of the brain fog?  Here are some great tips to help you think more clearly!

Eat Brain Food

If food is the most powerful medicine, then what you put on the end of your fork will have a major impact on the health of your brain.

You need to eat brain foods and avoid eating poisonous, brain-damaging junk foods. Follow these tips, starting with the one listed just below.

Tip #1: Avoid Brain-Damaging Foods

The list of brain-damaging foods you need to avoid is short. Those foods are:

1.Processed, refined carbohydrates and sugar

2. High-fructose corn syrup

3.Toxic fats - especially trans fats

5.Food additives and preservatives

6.Alcohol

7.Caffeine

8.Food allergens (the two most common are gluten and dairy)

Support Your Brain Chemistry

Nutrients are like fertilizer for your brain. They are little helpers that improve communications and connections.

In a perfect world, no one would need supplements. But given the stresses of our modern world, the poor quality of the food supply, and the high load of toxins in our brain, everyone needs them.

Here is what to take.

Tip #2: Take a whole food multi-vitamin

In addition to what is in your multivitamin, you should take vitamin D3 because it is significantly deficient in so many people.

Live a Brain-Enhancing Life

Tip #3: Push the Pause Button

Many people today are so chronically stressed out, they don't even know how to push their pause button. Here are some ideas that may help. Try the following:

1.Yoga

2.Massage

3.Tense and relax

4.Biofeedback

5.Meditation

6.Pray, chant, dance, and celebrate

7.Practice Tai Qi Quan or Qigong

8.Write in a journal

9.Experience nature

10.Listen to music

11.Be creative - paint, draw, sculpt, etc.

Detoxify Your Brain

The only things as important as eating the right foods for brain health are limiting your toxic exposure and enhancing your detoxification system. Follow these tips to start doing just that.

Tip #4: Eat Detoxifying Foods

You need more glutathione, a sulfur-like substance that transports toxins out of your body via your urine and stool. To naturally increase your glutathione, increase your intake of the following foods:

1.Cruciferous vegetables (cabbage, broccoli, collards, kale, Brussels sprouts,   Chinese cabbage, bok choy, arugula, radish, wasabi, watercress, kohlrabi, mustard greens, rutabaga, turnips) - at least one to two cups, cooked, daily

2.Curcuminoids (turmeric, curry)

3.Garlic

4.Green tea, one to two cups a day (boosts liver detoxification)

5.High-quality, sulfur-containing protein (eggs, garlic, onions).

Protect Your Brain

Unnecessary trauma and other potentially brain-damaging exposure can negatively affect brain health. Take this simple step to protect your brain.

Tip #7: Reduce Electromagnetic Radiation (EMR) Exposure

Though we can't completely eliminate exposure to EMR in today's world, it is possible to reduce our exposure. Try some or all of the following:

1.Minimize your exposure to wireless communication devices.

Have a great day.

Dr Pia 

Andrew's top ten

Andrew is a patient of mine who has been struggling with weight gain despite being a Triathlete.  He has been basically carbo loading to the max, and hence has slowly been putting on weight over the last fews years. Andrew came to me for help. We  reworked his diet and Andrew has  lost an impressive 11lbs so far.  He is also feeling a lot better health-wise.  Andrew is the CEO and what works for him is to take the information that we discussed  and put it into simple keys that he can review easily everyday to help keep him on track.  I have attached Andrew's top ten as they might be helpful for you too!

11.               Hydrate

         Drink more than 2 liters of water (8 glasses) and 2 cups of coffee or less. No soft drink.

22.               Eat Fresh

          Eat 5 cups of Vegetables and 3 cups of Fruit. Eat nutrient dense whole foods, Organic Foods. No simple carbohydrates such as bread, rice and pasta.

33.               Supplement

         Overcome some of the vitamin and mineral deficiencies – Take Omega 3 for cardio, B Vitamins for energy and sugar balance, Magnesium Lactate for muscle relaxation and Multi-Vitamins for energy.

44.               Top Ten Vegetables

          Spinach, Greens, Carrots, Peas, Broccoli, Brussels Sprouts, Asparagus, Tomatoes, Capsicum, Sweet Potatoes and Zucchini.

55.               Top Ten Fruits

          Berries, Apples, Pears, Grapes, Bananas, Orange, Avocado, Grapefruit, Peaches, Plums and Pineapples.

66.               Breakfast

         Eat more fiber and protein. Eat Oatmeal with fruit and nuts. Eat Yoghurt. Eat more before a long bike ride.

77.               Lunch

         Eat Salad and Fruit. Eat protein – eggs, fish, chicken in small quantities (125g)

88.               Snacks

         Eat nuts or fruit during the morning and afternoon. Small quantities – piece of fruit or ½ cup of nuts such almonds.

99.               Dinner

         Eat Vegetables and protein (small quantities – 125g). Eat a good base of green vegetables.

110.        80/20 Rule

         Be good 80% of the time. Enjoy a meal off. Maximum 1 day off – try and make it all in one day. Notice the impact.

 

Do we really know what is on our supermarket shelves

Last night my husband and I went to see the film Food Inc.. The film is a inside look at our food industry.  It is very compelling, educational  and  disturbing. The film won rave reviews in all the major publications and was released on a limited schedule... I thought I would have to wait for the film to come out on DVD but fortunately and to my surprise it is playing at the Flower Hill Cinemas... yeah! right in my backyard. Click on the link below to view the trailer... I encourage you all to see this film and use your buying power whenever you buy food to ensure you and your family stay healthy and put quality back on our market shelves.

http://www.foodincmovie.com/trailer-and-photos.php#atabc

In Food, Inc., filmmaker Robert Kenner lifts the veil on our nation's food industry, exposing the highly mechanized underbelly that has been hidden from the American consumer with the consent of our government's regulatory agencies, USDA and FDA. Our nation's food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. We have bigger-breasted chickens, the perfect pork chop, herbicide-resistant soybean seeds, even tomatoes that won't go bad, but we also have new strains of E. coli—the harmful bacteria that causes illness for an estimated 73,000 Americans annually. We are riddled with widespread obesity, particularly among children, and an epidemic level of diabetes among adults