One of my favorite quotes “Self-care is not self-indulgence, it is self- preservation” is in a little frame on my desk. Carving out some “me time” in our busy and often chaotic lives is critical to our mental, physical and emotional health. Scheduling an appointment with ourselves may seem absurd but it’s really not. We get trapped in our responsibilities as spouses, parents, grandparents, employees and caregivers and I truly believe we sometimes lose sense of who we are. A date night with ourselves helps us to regroup, gather our thoughts, discover our inner self, imagine, dream, create, escape, cope, contemplate and simply unwind.
So DIY spa night?? I wish I could take credit. My sister Joyce gets copyrights to this one. It was the dead of winter, as I recall, and during a conversation with sis she said she had to go because she was doing a spa. “A spa?,” I said. “Yes, I do them regularly.” Hmm, it must be nice I thought, because the last time I went to a spa was about 10 years ago and I’m still paying off the loan LOL! But then she clarified that her ritualistic spas were in the comfort of her own home using products that were therapeutic and special to her.
So most every Friday night since that conversation several years ago, I do my own DIY spa night. Hubby knows that 8:00 is my sacred, much anticipated and most appreciated “do not disturb” alone time. It’s an hour soaking in the bathtub until my fingers literally turn to prunes, listening to soft ambient music and watching flickering candles dance on the ceiling. It is time I have learned to carve out for myself as part of my wellness routine.
Self-care is not self-indulgence, it is self- preservation
Audre Lorde from her book “A Burst of Light”
Planning for Spa Night
Just like when you go on vacation, planning always seems to be half the fun. There’s a lot to consider when planning spa night (or day). Do I want to do calm lavender, sage wellness or comforting vanilla candles? Do I want to do an oatmeal soak or a sudsy bubble bath? Do I want to apply a face mask while soaking? A hair mask? Is this a foot scrub week? After bath lotion. Face cream. Body spray. Lingerie. Fresh towels. Clean linens. This is all part of the planning which, for me, begins mid-week.
Pampering products do not have to be costly to be effective. For me, a trip to a local discount drug or department store works just fine. Dr. Teal’s Pure Epsom Salt Balance & Calm Matcha Green Tea Foaming Bath ($5 Target), Aveeno Oatmeal Bath Treatment ($7.57 Target) and Garnier Argon Oil & Cranberry Hair Mask ($10 Walmart) are some of my favorites. Foot scrubs are fun and easy to make, but when I’m too lazy to do this, I love Tea Hut Watermelon Shea ($8 Target). Whether you choose economy, middle of the road or high end products the end result is still the same – a peaceful and relaxing experience.
I love snatching hotel toiletries and using them later for spa nightPreparing the spa basket is half the funYou don’t have to spend a fortune on products
Making your own treatment products can be enjoyable and quite self-satisfying while also adding a whole new dimension to the spa experience. Food is medicine both inside and out. Olive oil not only moisturizes the skin but its antioxidants help to diminish signs of aging. The anti-inflammatory properties of apple cider vinegar help smooth, soften and tone the skin and makes hair shine. The caffeine in green tea is a natural skin exfoliant and because it is rich in anti-oxidants it can protect the skin from damaging free radicals. Raw honey promotes skin cell regeneration and healing and softens the skin. Salt and sugar help slough off dead skin cells. Oats have anti-inflammatory and anti-itch benefits for the skin. Homemade products have the advantage of no additives and preservatives and the ingredients can often be found in your own cupboard, pantry or refrigerator.
FOOT SCRUB
My DIY Grapefruit Matcha Foot Scrub is super easy to make using 1 cup Epsom salt (pulverize using mortar & pestle), 1 tsp. Matcha green tea, 1/4 cup hemp oil, 1/4 tsp. coconut oil, 3-4 drops grapefruit essential oilMix together and put in a containerAll set and ready to use!
WINTER HAND REPAIR SALVE
I found the recipe for this absolutely brilliant deep hand repair salve in Eating Well magazine. Melt 1/4 cup coconut oil and 1/4 cup cocoa butter in a small saucepan on the stove (I use a Pyrex beaker placed in boiling water). Add some fresh sage and rosemary leaves and steep on low heat for 10 minutes or longer depending on preferred potency. Pour into a jar, put the lid on and refrigerate until solid.My Pyrex beaker set upI love making this in the winter to prevent cracked skin on my hands and it’s also an excellent moisturizer for lips
FACE MASK
This is my favorite homemade face mask. Puree 1/2 of a very ripe avocado, 2 tbsp. raw honey and 1/2 tsp. apple cider vinegar in a mini food processor. Apply a thin layer on your face, let dry then rinse off
COLLOIDAL OATMEAL BATH
Blend or process 1 cup plain oats on the highest setting until it turns into a very fine powder. Test to see if it is fine enough by placing 1 tbsp. in a glass of warm water. If the oats absorb the water and turn it milky and silky it’s fine enough. Either pour the oat powder directly in the bathtub or put it in a cheesecloth bag or pantyhose. This is an excellent treatment for dry winter itchy skin.
The Big Day!
I wake up a little earlier on Friday and make my bed up especially nice. I lay my post-spa clothes neatly on the bed. Yes – my husband laughs at me for doing this – but it’s all part of the big day. I also make sure the bathroom is nice and clean.
Creating a zen (serene and peaceful) atmosphere is important. I do this through scented candles or an essential oil diffuser and soft soothing music. I set out a warm fluffy towel, my bathrobe and prepare a glass of ice cold fruit infused water. I fill up the bathtub with nice warm water and off I go on a virtual vacation – even if it’s just for 30 minutes.
My spa experience continues with curling up in my favorite chair with a nice hot cup of herbal tea and a good book until my eyes cannot stay open any longer.
In a world where so many things seem out of our control, setting aside a weekly DIY spa experience is something completely within your control. It’s a simple act of kindness you can give yourself to help promote physical, mental and spiritual healing. Remember, “Self-care is not self-indulgence, it is self- preservation.” Carving out “me time” is a very good use of time!
Cooking methods matter. There is growing evidence regarding the role of AGE’s (Advanced Glycation End Products) and neurodegenerative processes like vascular dementia and age-related diseases such as diabetes, hypertension, hyperlipidemia, kidney disease and cancer.
What is an AGE? When high fat and high protein foods are exposed to temperatures above 250 degrees fahrenheit, glycotoxins are created. Glycotoxins are the result of a protein molecule binding abnormally to a glucose (sugar) molecule and causing oxidative stress and inflammation in the body. The highest levels are found in broiled, roasted, fried and barbequed meat, but AGE’s also occur when plant based foods high in fat and protein (nuts, seeds and soy products like tofu) are roasted, toasted, browned or broiled.
This being said, it’s always best to eat nuts and seeds in the raw. Roasted almonds and other nuts, soy beans and sunflower and other seeds are pretty tasty but the health consequences are not worth it.
Example of what you don’t want to do. The tofu was cooked over high heat causing the browning effect and thus formation of AGE’s.
I have been doing it wrong after all these years. I am so mad at myself. I have been cooking cruciferous vegetables the wrong way cancelling out all the amazing benefits – and there are many.
Stimulates immunity
Repairs damaged DNA
Destroys cancer
Shrinks tumors
Reduces inflammation
Supports detox
Protects the brain
Reduces blood sugar levels
Balances estrogen
You see, it is the sulforaphane that the cruciferous vegetables produce that actually does all this magic. But sulforaphane doesn’t just sit in broccoli florets ready to be consumed. Instead, a chemical process must take place. It’s called the Sulforaphane Production System. Here is the scoop. It is formed when the enzyme myrosinase transforms glucoraphanin, a glucosinolate, into sulforaphane upon damage to the plant (chewing or chopping food during preparation). The chewing or chopping allows the compounds to mix and react.
So if you are eating raw broccoli, cauliflower, kale, brussel sprouts, cabbage or mustard greens you get the benefit. But – if you prepare them and then immediately cook the cruciferous vegetable you do not. Immediate cooking (roasting, microwaving, boiling, steaming) destroys the myrosinase and without this enzyme sulforaphane cannot be produced. Fortunately, there are 3 ways to work around this.
Cut or chop the vegetable, let it sit for 40 minutes, then cook (hack and hold method). The exposure to air activates the chemical which then makes it impossible to be deactivated with cooking.
Add a little bit of mustard powder to the cooked vegetables. The myrosinase in the mustard powder will activate the chemical process.
Add some raw cruciferous vegetables to the cooked vegetables. There will be enough myrosinase in the raw vegetables to activate the cooked ones.
What about frozen broccoli, cauliflower, kale or brussel sprouts? Unfortunately because these vegetables are blanched prior to freezing (to preserve color, flavor and texture) the myrosinase is destroyed. To remedy this just add a pinch of mustard powder at the table.
The best way to eat cruciferous vegetables is raw but if you prefer to eat them cooked then either do the hack and hold method, add mustard powder or some raw to the cooked veggies. I hope you will take time to listen to Dr. Michael Gregor’s compelling video Second Strategy to Cooking Broccoli and may you reap the benefits of these amazing superfoods.
When I was in my 40’s I worked for a managed care organization as a chronic disease educator. I coached individuals with obesity, heart disease and adult-onset diabetes. The root cause of these conditions generally relate to lifestyle – sloppy diet and inactivity. At that time I considered myself to be a healthy eater with an active lifestyle. I felt that I ate better than 98% of all Americans. I was healthy, no chronic health conditions and a normal BMI. But when I analyzed my diet I realized I ate like crap. I was a cheese-aholic, hardly ate any greens and my daily sodium consumption was almost 3000 mg. per day. And “little miss active” turned out to average only 1000 steps per day. I can’t believe I’m sharing this with the whole wide world – but it’s true. From that day forward I made a committment to my body and myself. I cleaned up my diet, got moving and never looked back.
What’s with Western medicine anyhow? Why is it that you’ll never hear a single word about nutrition from your doctor until you get the chonic condition? That’s just ass backwards to me. Seems it should be the other way around to prevent conditions from happening in the first place.
Something I tell patients often is “Knowledge is power. The more you know the more you can control.” Learn everything you possibly can about health, wellness and chronic conditons. Then make a commitment to apply what you have learned into each and every day for the rest of your healthy life.
A healthy outside starts from the inside. Commit to your health today not tomorrow or the next. – Diana Zatt
Cold-pressed beetroot, ginger, lemon and black pepper juice. Like tumeric root, the chemical curcumin is also found in ginger root. Consumed alone you will still get the anti-inflammatory and anti-oxidant benefits but adding black pepper makes it one-thousand times more potent. My apologies for the not so aesthetic appearance of the glass (juice inside the rim). I carried my concoction thru knee high deep snow shaking it up a bit. I might need to put “camera crew” in the budget for next year lol!
Several years ago a co-worker loaned me a book “How Not to Die” by Michael Gregor MD. She knew I was pretty serious about eating healthy and thought I might like it. I’m embarrassed to say the book sat on my desk for about 2 weeks. The title was sort of a big turn off plus the last thing I wanted to do was learn about yet another bogus eating plan. I ended up taking the book home so I could at least read the introduction before politely giving it back.
Well I ended up reading this book, cover to cover, in five days. All 562 pages. I bought my own copy, have since read it a few more times and reference it often. It was my epiphany to a lifestyle of green light eating. I’ve lost track, but I believe it’s four years now that I have been following a predominantly whole food, plant based, no salt, oil or sugar way of eating.
As Dr. Gregor explains, healthy foods are not necessarily interchangeable. Some foods and food groups have special nutrients not found elsewhere. So, in order to get all the nutrients, vitamins, minerals, fiber, protein, complex carbohydrates and healthy fats needed I use a checklist calledThe Daily Dozen. It assures me that I am getting everything I need in a day. It inspires me to eat healthier and to turn my eating experience into an opportunity to maximize my nutrition and health. So allow me to share with you my daily dozen.
Berries
1 serving daily1 serving = 1/2 cup fresh or frozen or 1/4 cup dried berries. Berries are loaded with antioxidants like athocyanins which protect cells against free radicals. Berries also have strong anti-inflammatory properties which decrease the risk of heart disease and other chronic conditions. They also contain resveratrol which reduce markers associated with tumor growth. Additionally they are loaded wtih several vitamins and minerals including vitamin C and manganese. Want more reasons to eat berries daily? They are high in fiber, low in calories and have been shown to reduce LDL (bad cholesterol). They also contain ellagic acid which protects the skin from wrinkles and aging. Perhaps best of all they are freaken delicious!
1 SERVING / DAY BERRIES OF ANY TYPE Blueberries, cranberries and blackberries have the highest antioxidant content of all the berries.
Other Fruits
3 servings daily1 serving = 1 medium, 1 cup cut up or 1/4 cup dried fruit. Variety is the key. Citrus is an excellent source of vitamin C whereas cantalope is a great source of vitamin A. So you see we get different nutrients from each different type of fruit. In addition to vitamins and minerals, there is an estimated 100,000 phytonutients and they are not just in apples and oranges! So move beyond your comfort zone and mix things up a bit. After all you wouldn’t wear the same outfit every day would you?
3 SERVINGS / DAY OTHER FRUITS
Beans
3 servings daily 1 serving = 1/2 cup cooked beans, split peas, lentils, chickpeas, tofu or tempeh, 1 cup fresh peas, quinoa and sprouts, 1/4 cup bean dip or hummus. Beans are an excellent source of protein for plant based eaters. There are many types of beans: lima, black, kidney, soy, garbanzo, navy, pinto, red and black eyed peas.
Beans are high in amino acids which are the building blocks of protein. Protein is critical to the maintaining and repair of the body. Of the twenty amino acids, nine are essential. Some plant based proteins contain all nine, whereas others are incomplete. So choosing different bean sources increases the chances of getting all nine essential amino acids in.
In addition to protein, beans contain folate which is necessary to make healthy red blood cells. Beans are also rich in polyphenols, a type of antioxidant, that prevents cancer cells from dividing. Lastly, beans are also high in fiber which helps to lower cholesterol and blood glucose.
Beans often get a bad rap due to the musical and not so sweet smelling by-product as the sugars get digested. My best advice is to start off slow with 1/2 cup per day then gradually titrate up over the course of several weeks to months. According to a study in India, soaking uncooked beans for twelve hours significantly reduces the gas producing substances found in beans. From a personal perspective it took a few months for my body to adjust. Gradually less toots, whistles, squeals and farts. Four years into this I got this down – no issues at all.
3 SERVINGS / DAY BEANS
Cruciferous Vegetables
1 serving daily 1 serving = 1/2 cup cauliflower, cabbage, broccoli, collard greens, kale, radish, turnips, bok choy, arugula or brussel sprouts. Cruciferous veggies are a must in everyones daily diet. I think of them as my cancer prevention therapy or cruciferous chemo. The glucosinolates in these veggies are responsible for the aroma but also known to have anti-cancer effects. Glucosinolates protect cells from DNA damage and carcinogens. The news gets even better. Cruciferous veggies are also a great source of phytonutrients which help to lower inflammation reducing the risk of developing cancer. Sulforaphane, a liver enzyme detox boosting compound, is found almost exclusively in cruciferous vegetables. Hey you can eat all the carrots, peas and tomatoes you want but unless you eat cruciferous veggies you will not benefit from this compound. Did you know that kale and collard greens are famously high in calcium? With all this good news I can’t imagine anyone not wanting to join the cruciferous crusade.
1 SERVING / DAY CRUCIFEROUS VEGETABLES
Greens
2 serving daily 1 serving = 1 cup raw or 1/2 cup cooked. Did you know that the calcium found in green leafy vegetables is more readily absorbed then that found in cow’s milk? It’s true. Also, high consumption of green leafy and cruciferous vegetables is associated with lower rates of cognitive and memory decline. Greens provide iron, zinc, potassium, magnesium and are considered to be the richest source or nitrates. The nitric oxide from plant based nitrate is huge in the prevention of heart disease and high blood pressure. Eating at least one serving of green vegetables a month decreases the risk of glaucoma by 69%. Want more? The lutein and zeaxanthin in greens protects against cataracts and macular degeneration. Sure there are supplements but natural is always better. Want less wrinkles, better looking skin and preservation of your fountain of youth? Eat your daily greens!
2 SERVINGS / DAY GREENS
Other Vegetables
2 servings daily 1 serving = 1 cup raw leafy, 1/2 cup raw or cooked nonleafy, 1/2 cup vegetable juice or 1/4 cup dried mushrooms. Like fruit, variety is the key. Carrots, sweet potatoes, winter squash and pumpkins are excellent sources of beta-carotene whereas beets contain betaine that supports liver health. The fiber found in okra helps to stabilize blood sugar and the mucilage binds with cholesterol. So you see, we get different nutrients from each different type of vegetable so don’t pass by the often overlooked parsnip, fennel, leek, eggplant and artichoke. Get out of your comfort zone and reep the health benefits of every single vegetable.
2 SERVINGS / DAY OTHER VEGETABLES
Nuts and Seeds
1 serving daily 1 serving = 1/4cup nuts or seeds. Nuts are an excellent source of heart healthy unsaturated fats. Nuts lower LDL (bad) cholesterol by elevating HDL (good) cholesterol. Nuts are a great source of L-arginine, a substance that makes the walls of the arteries more flexible and less prone to clots. Nuts also lower levels of inflammation in the body which decrease the chance of heart disease and other chronic conditions. There’s even more good news. They are a great source of protein and are high in fiber. The only downside to nuts is they are high in calories. If weight is an issue limit to the recommended one serving per day.
Not all nuts are created equal. While, generally speaking, they are all healthy some have special characteristics not found in others. Walnuts are the overachiever of all nuts. In addition to the standard omega – 3 fatty acids, protein and antioxidants, walnuts contain a unique cancer fighting substance called Ellagic acid. They also have the highest amount polyphenols compared to other nuts. Brazil nuts are loaded with calcium, iron, potassium and magnesium but what makes them special is their high amounts of selenium. Selenium is a potent antioxidant. There was an article published in the Journal of Nutrition and Metabolism which concluded that the routine consumption of potent amounts of brazil nuts improved serum lipid levels. Ten volunteers consumed four brazil nuts and 48 hours after consumption their serum LDL levels dropped by 23% which persisted for one month. To sustain this drop one would need to consume four brazil nuts a month. Among the plant based community there is a saying “four on the forth.” This means eat your four brazil nuts on the 4th of each month. It is believed that the selenium is responsible for the reduction of LDL and elevation of HDL. This is just nuts!
1 SERVING / DAY NUTS OR SEEDS
It turns out seeds are not just for birds. Like nuts, seeds are another important source of healthy fats. Seeds are also a key source of arginine which bolsters fat metabolism and tryptophan which helps control mood and sleep. The high phytic acid found in seeds helps to increase bone density. The phytonutrients and antioxidants found in seeds are important in the prevention of many chronic diseases. Chia, poppy, pepita, sunflower, pumpkin, pomagranate, hemp and sesame are among the most popular seeds. Because they each have their own special nuances mix them up a bit.
Here’s an interesting little fact. A peanut is not actually a nut. Peanuts are legumes which are in the same family as peas and lentils. That being said they are still healthy (unsalted please).
1 SERVING / DAY NUTS OR SEEDS
Flaxseeds
1 serving daily 1 serving = 1 tbsp. ground flaxseeds. Flaxseeds are so important they get their own special place in the Daily Dozen. They are the richest source of omega – 3 fatty acids and contain one of the most powerful cancer blocking enymes known as lignans. But it gets even better. Evidenced based research studies have found that taking one tablespoon of ground flaxseeds daily reduced systolic blood pressure (top number) up to 15 points and diastolic blood pressure (bottom number) up to 7 points. It was found that a simple daily “dose” of flaxseeds reduced blood pressure 2 – 3 times better than standard blood pressure medication with zero side effects.
Why ground flaxseeds as opposed to whole? Ground flaxseeds are more easily digested. It is too easy for whole flaxseeds to pass through the intestine undigested thereby losing out on the benefits.
1 SERVING / DAY FLAXSEEDS
Whole Grains
3 servings daily 1 serving = 1/2 cup hot cereal or cooked grains, pasta or cornkernels. 1 cup cold cereal, 1 slice bread, 1/2 bagel or English muffin or 3 cups popcorn. First of all, what exactly is a whole grain? Whole grains are simply grains that have all three parts intact: bran (fiber filled out layer with B vitamins), endosperm (starchy carbohydrate middle layer with protein and vitamins) and germ (nutrient dense core with B vitamins, vitamin E, phytochemicals and healthy fats). Barley, buckwheat (gluten-free), brown rice (gluten-free), bulgar, oats, corn, popcorn, millet, teff (gluten-free), sorghum (gluten-free), quinoa (gluten-free), and whole grain pasta and bread are whole grains.
What are refined grains? Refined grains have been mechanically processed to remove the bran and germ. In other words stripping the grain of important vitamins, nutrients and fiber. White flour, white rice, white pasta and white bread are refined grains. Would you marry half a man? Would you settle for half a paycheck? Please remove refined grains from your grocery list. Immediately. Permanently.
Eating whole grainsappears to reduce the risk of heart disease, adult onset diabetes, colorectal cancer, obesity and stroke. Eatingrefined grainsmay actually increase the risk of chronic health conditions. Whole grains are jam packed with soluble fiber that regulate blood pressure, cholesterol and control appetite. Need more? Whole grains are loaded with cancer fighting and anti-inflammatory anti-oxidants. They also contain stanols, sterols and polyphenols which are important in overall disease prevention.
3 SERVINGS / DAY WHOLE GRAINS
Herbs and Spices
1 serving daily 1 serving = 1/4 tsp. tumeric or any other salt-free herbs and spices. Spices have been used for medicinal and healing purposes in many cultures for thousands of years. Today there is growing appreciation and acceptance for the role herbs and spices can have on chronic illnesses like arthritis, cancer, Alzheimer’s disease, anxiety and depression.
Curcumin, found in tumeric, has promising potential in the prevention of dementia and certain cancers like breast, skin, pancreatic and colon cancer, multiple myeloma and osteoarthritis. This, as well as curcumin’s potent anti-inflammatory qualities, make tumeric the spice to include in the daily diet. Saffron has been found to be just as effective in the preservation of memory as the medication Aricept. Ginger, cloves, and rosemary have cancer prevention qualities. Ginkgo biloba, holy basil and parsley have been shown to improve mental health. Cinammon has powerful anti-diabetic effects. Garlic keeps blood vessels flexible. The capaicin found in cayenne pepper reduces the number of pain signals sent to the brain providing pain relief.
In addition to all their healing benefits, herbs and spices are an important way to flavor foods without using salt. Experimenting with spice combinations is fun and a great way to express culinary creativity.
1 SERVING / DAY HERBS AND SPICES
Fluids
5 servings daily 1 serving = 8 ounces Roughly 60 – 70 percent of the human body is water. For our kidneys, heart, lungs, brain and muscles to function optimally they need sufficient water. Water lubricates the joints, helps carry oxygen throughout the body, cushions our brain, regulates body temperature, helps digest food and flushes out wastes. Did you know that 60% of our skin is water? So don’t expect to have a great complexion unless you are well hydrated. Did you know that 70% of our brain is comprised of water? It’s true. A mere 2% reduction in fluid intake will mess with mood, cognition, memory, attention and problem solving.
Unless you have heart or kidney failure which require fluid restriction, the recommendation is five (8 oz.) glasses of water per day.
Water may not be the most exciting beverage but it is hands down the best drink to consume. It is thirst quenching, zero calories, cheap, and we literally cannot live without it! Not a fan of plain water? Perk it up by adding cucumber, lemon, lime or orange slices, fresh or frozen fruit or fresh crushed herbs like mint, peppermint, ginger, basil or oregano.
Healthy teas (hibiscus, green, matcha, jasmine, lemon balm, earl gray, chai, black, white, peppermint, rooibos and chamomile) and coffee (without cream or sweetener) rank second next to water. Unsweetened plant based milk and juiced fruits and vegetables also count as liquids. Smoothies do not count seeing that the majority is pulp or fiber.
Don’t forget about water rich fruits and vegetables. Watermelon is 92% water. One cup contains over a half a cup of water. Cantaloupe is 90% water. One cup delivers about a half a cup of water. Oranges are 88% water. One orange contains almost one half cup of water. Strawberries, cucumbers, peaches, lettuce, zucchini, celery, tomatoes, grapefruit, bell peppers and cauliflower are also water rich.
If you care anything about your kidneys do not drink carbonated beverages – regular or diet. A study thru the National Kidney Foundation concluded that drinking soda is connected with a decline in glomerular filtration rate (an important marker of kidney function). Carbonation is also a contributor of kidney stones. Drinking just one fizzy a day increases the risk of stones.
5 SERVINGS / DAY FLUIDS
Exercise
40 minutes vigorous intensity activity daily Okay so you may be wondering why exercise is included in The Daily Dozen. Well you can eat all the nutrient rich foods we want, but if you are not exercising on a daily basis it is going to impact our overall health. Daily activity is not optional. It is mandatory. Exercise positively impacts our mental and cognitive health. It enhances sleep quality. It bolsters our metabolism and immune system. It increases bone density. It helps to keep blood pressure, heart rate and blood sugar in control. It is linked with cancer prevention and an overall increase in longevity.
How much exercise to get in a day has always been a much debated question. The Department of Health and Human Services (HHS) recommends 150 minutes of moderate activity a week. This computes to 20 minutes a day. Doing this will reduce overall mortality by 7%. This is certainly not an impressive statistic. Doing 40 minutes a day of moderate activity decreases mortality by a more impressive 14%. Engaging in more intense activity reduces mortality by 24%. Now that has my attention!
So why does the HHS set the bar so low? Well in the words of Dr. Gregor “Fitness authorities have fallen into the same trap as nutrition authorities, recommending what they think may be achievable rather than informing us of what the science says and letting us make up our own minds.”
My suggestion for those who are wanting to include exercise into their lifestyle please start off slow. This is especially important for anyone with chronic health conditions including obesity. If five minutes of slow walking is your personal best then do that for the first few weeks. Set a goal to increase by five more minutes for the next few weeks. It may take six months to achieve 10 minutes in the morning and 10 minutes in the evening. It may take a year to finally achieve the full 40 minutes. It really doesn’t matter how long it takes to achieve your goal. It is highly individual and multifactorial. Reward yourself every step of the way!
Life is not easy. In fact, it can be a real struggle. It is not a paint by number exercise, a game of Candy Land or a stroll in the park by any means. More often then not it seems like a game of Battleship, a complicated jigsaw puzzle or solving a scrambled up Rubik’s cube.
Life is full of circumstances, predicaments, obstacles, challenges, conflicts, uncertainties, blindspots, roadblocks, dead ends and unexpected twists and turns.
Life is some downhill but mostly uphill. Some downstream but mostly upstream. Some win but also lose. Some fortune but also misfortune.
There are so many things in life beyond our control but there are also many things we do have control over. We have control over our attitude, gratitude, thoughts, opinions, beliefs and feelings. We also have control over the kinds of foods we eat, the amount of sleep we get, the degree of mental and physical exercise we engage in, the company we keep, the limits we set and the routines we establish. Focusing on what we can control makes life seem less of a struggle, less overwhelming, more fulfilled and more joyous.
Surround your life with people you love, believe in yourself and make you your number one priority. I wish everyone a healthy and happy 2022. In the best of health – Diana
You are growing tomato plants. You place them in well-drained soil with a pH of 5.8 to 7.0. You add compost to the soil. You plant them in a location that gets plenty of sun. You water once every 2 – 3 days at the height of the summer and when the weather cools you cut back to once a week. You stake them to provide support. You use a repellant if deer become an issue. You snip off any yellow leaves to prevent fungus. You remove suckers knowing they won’t bear fruit and will only use up energy. After all this diligent care you are able to enjoy a bumper crop of tomatoes come late summer. If you neglect any one of these steps your plants fail to thrive, become sickly and die.
The same is true for human beings. Well, while our requirements are certainly different then tomato plants the same general principles apply. There are 5 main pillars of health: physical, mental, social, spiritual and intellectional. Neglecting any one of these pillars has consequences. If a pillar is lacking or off- kilter for an extended period of time it will have an effect on our overall health. Here is a closer look at each pillar.
Physical Health
Physical health encompasses many things but the major components include daily physical activity, good nutrition, adequate hydration, sleep hygiene, moderation or abstinence of alcohol, abstinence of drugs, smoking cessation and regular medical self-care. Like the tomato plants, if any one of these elements is lacking our physical health will start to suffer.
Establishing a daily routine is hard work and takes discipline but it is a good way to stay on track with our physical health. In general, people feel better when they get regular exercise, plan healthy meals, eat at set times, establish a bedtime routine, get a sufficient amount of sleep, drink less alcohol and not smoke or do drugs. Research has shown that people who stick to a routine and follow healthy principles live ten years longer than those who do not.
One of the things people say they look forward to most in retirement is the freedom to do nothing at all. No longer having to get up at a set time and commit to an eight hour structured shift of work, doing whatever whenever seems a dream come true. Staying up until the wee hours of the morning, waking up at the crack of noon and finally showering and getting out of PJ’s at 3PM becomes the new unhealthy pattern. The obvious consequence is decline in health. No matter what stage in life you are at, having stucture and a healthy routine is a prerequisite to good physical health.
The World Health Organization (WHO) included in its definition of health “not merely the absence of disease.” It is important to point out that having a chronic health condition such as diabetes or high blood pressure does not automatically classify an individual as unhealthy. Few of us will escape a chronic health condition (or two) in our lifetime. But keeping that chronic condition in tight control, in my opinion, still constitutes good health. An adult onset diabetic, for example, who adheres to a carbohydrate controlled diet, exercises daily, achieves a healthy weight and enjoys consistent glycemic control is healthy despite having the chronic condition.
Mental Health
Mental health refers to our cognitive, behavioral and emotional well-being. It influences how we think, feel, act, reason, relate to others and cope with life. Stressful events, negative thoughts, unhealthy habits like not getting enough sleep, poor nutrition, abusing drugs and alcohol and chemical imbalance within the brain can trigger mental illness. Mental illness can manifest as stress, anxiety, depression, phobias, eating disorders, obscessive-compulsive thoughts and behaviors and addictive tendencies.
Did you know that poor mental health can lead to poor physical health? The opposite is also true. Poor physical health can lead to poor mental health. The two are fundamentally linked. The split between mind and body is rather misleading. Disorders of the body often have mental consequences and disorders of the mind often have physical consequences. One of the best examples of the mind – body connection is broken heart syndrome also known as Takotsubo Cardiomyopathy. This occurs when a person experiences severe stress (anxiety, grief, fear, extreme anger) which then causes sudden heart muscle weakness manifested by chest pain, shortness of breath, sweating and dizziness.
Although we are making progress, the stigma surrounding mental illness is still very much a real thing. If you wouldn’t think twice about going to the doctor for a sore throat or urinary tract infection why would you hesitate about making an appointment for feelings of sadness, hopelessness or depression?
Some ways to foster good mental health include staying positive, using healthy coping mechanisms, developing a sense of meaning and purpose in life, helping others, practicing gratitude, being understanding and patient, practicing good anger management skills, having meaningful relationships, forgiving others, being physically active, working productively and making meaningful contributions to work and community. Like the tomato plants, if any one of these elements is lacking our mental health will start to suffer.
Social Health
Humans are social creatures. We are meant to relate, interact and form meaningful relationships with others. Did you know that individuals who classify themselves as lonely are more likely to die prematurely compared to individuals with healthy meaningful relationships? There have been studies comparing individuals who state they are lonely and individuals who smoke 15 cigarettes a day. Both are equally as deadly. So it turns out the saying “loneliness kills” is actually true. It is, in fact, a silent killer.
In a world where work at home, on-line classes, digital social networking and computer gaming are becoming increasingly popular, non face-to-face interaction is becoming more and more the norm. This social isolation has adverse effects on physical and mental health. The Covid-19 pandemic has forced confinement through stay at home orders and is a good case in point. The lockdown has caused an increase in depression, chemical dependency and mental health crisis which was the direct result of feelings of loneliness and social isolation.
Some ways to improve social wellness include engaging in hobbies, keeping in touch with supportive friends and family, joining a club, volunteering in an area you are passionate about, planning outings, attending community events or periodic date nights.
Spiritual Health
Spirituality comes from the latin word spiritus which means breath or life. It is more than organized religion and prayer. It is something that gives meaning and purpose in life. It is also inner peace, unrelenting faith and feelings of hope and optimism. Morals, values and ethics are also components of spiritual health.
Spiritual health acknowledges that there is a higher power responsible for the wonders of the universe.
Good spiritual health gives us the desire to move beyond ourselves to help others and to use our talents and abilities to make a difference. In a society full of so many negative influences it is a constant struggle sometimes to maintain spirituality. Maintaining self-awareness, physical discipline, mental clarity and inner peace can be accomplished through spiritual wellness activities like yoga, meditation, prayer, mindfulness, music, spending time in nature and journaling.
Working on strengthing spiritual health has a huge return on investment. Some of the benefits include:
Stronger, healthier and more committed relationships
Deeper levels of intimacy
Improved ability to manage anger and stress
Improved inner peace and calmness
Improved emotional state
Improved self-confidence
Spirituality is rather abstract and highly personal. With that being said, no one exactly knows how spiritual health relates to overall health. One thing we do know, however, is that mind, body and spirit seem to be connected. When the health of one declines the other two seems to suffer.
Intellectual Health
There’s a quote from Laura Ingalls Wilder “We start learning the minute we are born. And if we’re wise we don’t stop until the Lord calls us home.” Few would argue that human beings are the smartest animals on earth. The human brain is unique in that it has countless folds and creases which allow more cortical surface (gray matter) to pack tightly within our skull. This three pound organ full of more then 10 billion neurons, more than 125 trillion synapses and 40 plus neurotransmitters has the ability to store 2.5 million gigabytes of memory. The brain is curious and craves learning, grasping new concepts and processing new information much like a junkie getting a fix on heroin.
Intellectual health refers to increasing our knowledge and understanding, learning new skills, improving old skills, continuously challenging ourselves and exercising our creative as well as analytical brain. Intellectual wellness is important because it helps us achieve a more balanced life, allows us to be open to new ideas, strengthens critical thinking skills, enhances memory power, recall and concentration, keeps the mind fresh and alert, brings richness to life, fills us with a sense of accomplishment and promotes mental stimulation. Research suggests that doing regular intellectual stimulation and brain exercises staves cognitive decline and reduces the risk or delays the onset of dementia.
There are so many ways to increase intellectual health. Some examples include:
Reading a book
Writing poetry or short stories
Journaling
Doing random math problems
Working on jigsaw or crossword puzzles
Learning a new recipe
Playing a musical instrument or listening to music
Drawing or doodling
Going to a museum
Learning a foreign language
Engaging in debates and discussions
Watching educational channels like Discovery or National Geographic
Watching movies
Listening to podcasts
Health and wellness is a lifelong journey. It is a committment. It is a balancing act. It requires disclipine and focus. It is really hard work but the outcomes justify the means tenfold. Like the tomato plants, the amount of time and effort put into planting and caring for directly correlates with the health and yield. Conversely, the amount of time and effort put into personal health directly correlates overall wellness and longivity.
A recent conversation with my son and daughter-in-law inspired me to do some research on collagen. It started with their passion for making homemade chicken stock. Not to be confused with broth. This, my friends, is the Real McCoy! They simmer chicken feet in water for 24 hours to literally extract the amino acids out of the bones, tendons, cartilage and skin. After refrigerating overnight they remove the saturated fat that floats to the top and solidifies. The result is thick, gelatinous, honest to goodness liquid gold collagen.
So what exactly is collagen? Collagen is a protein that is found in our bones, muscles, skin, connective tissue and tendons. It is literally the substance glue that holds our bodies together. In fact, some types of collagen molecules are packed so tightly together they are said to be stronger then steel. Can you even imagine that?
Sadly, as we age our bodies natural production of collagen slows down. This means levels become depleted. Men lose collagen pretty consistently throughout adulthood but at a slow rate. Women lose much less when younger but past menopause the rate picks up rather rapidly. The process is even further accelated by poor lifestyle habits like smoking, consuming too much sugar and caffeine, poor dietary intake and prolonged exposure to the ultra-violet rays.
When collagen production declines cell structure weakens. This means wrinkles and sagging skin due to loss of elasticity and under eye bags. Tendons and ligaments become stiff and we lose flexibility. Muscle mass decreases so we become weaker. Cartilage wears down so we develop arthritis and associated pain. There are even studies that suggest collagen depletion is associated with essential hypertension and may facilitate organ fibrosis.
While we can’t reverse the signs of aging that are already present, we do have the power to slow down or even prevent further progression. We can do this by augmenting our diet with plenty of rich sources of protein and including vitamin C, zinc and copper rich foods required to complete the collagen synthesis process.
There are 3 main categories of collagen each having their own distinct function in the body:
Type I Collagen: Keeps cells glued firmly together in the skin, tissues, tendens, cartilage, bones, teeth, nails and hair
Type II Collagen: Helps build bone cartilage and other types of connective tissue
Type III Collagen: Supports skin and bone health as well as artery walls and cardiovascular health
So how much protein does our body require? Roughly speaking, 0.8 grams of protein per kilogram o f body weight. Here’s how it works:
Example: 118# divided by 2.2 kg. = 53.64 kg.
53.64 kg. x 0.8 grams = 43 grams protein / day
What are the best sources of protein? The following is a list of plant based protein sources including serving size and grams of protein. Although I am a plant based eater I have included chicken stock because, with the removal of fat and exclusion of salt, it is not unhealthy. I have also included salmon. I hope I haven’t offended any animal activists.
Seitan 25 g / 3.5 oz.
Lentils (brown, red, green, black, yellow) 18 g / 1 cup
Wild salmon 17 g / 3 oz
Beans (kidney, black, great northern, cannellini, chickpea, pinto,black eyed peas) 15 g / 1 cup
Chicken stock 10-15 g / 1 cup
Tofu 14 g / 3 oz.
Green peas 9 g / 1 cup
Quinoa 9 g / 1 cup
Hemp seeds 9 g / 3 tbsp
Nutritional yeast 8 g / 0.5 oz
Ezekiel and other sprouted grain breads 8 g / 2 slices
Spirulina (blue green algae) 8 g / 2 tbsps
Wild rice 7 g / 1 cup
Nuts 5-7 g / 1 cup
Soy milk 6g / 1 cup
Oats and oatmeal 5 g / 1/2 cup
Chia seeds 5 g / 1 oz
Broccoli, spinach, asparagus, brussel sprouts, white potatoes, sweet potatoes 4-5 g / 1 cup
Sources of vitamin C include citrus, red and green peppers, tomatos, greens and broccoli. Sources of zinc and copper include nuts, whole grains and beans.
I am appreciative of my conversation with Mike and Snigdha. I frequently tell patients, “Knowledge is Power. The more you know the better you can take care of yourself.” I am happy I took a deeper dive into the benefits of collagen. I hope you found this article useful. I hope through better knowledge of collagen we can all restore our fountain of youth!
Anxiety and depression are two conditions that few of us will escape in life. While sometimes the etiology is unclear, anxiety and depression can be triggered by traumatic life experiences, chronic stress, caregiver responsibilities, chronic health conditions, drugs and alcohol – to name a few. But can anxiety, depression and overall mood also be triggered by our dietary habits and overall nutrition? Conversely, are there certain foods that can positively effect our mood and behavior? In other words, do certain foods have natural anxiolytic and antidepressant abilities?
Well to address the first question, a diet high in refined carbohydrates (white rice, white bread, pop, donuts, pastries) causes sharp elevations then sharp drops in blood sugar. In addition to screwing up the regulation of insulin, this can lead to a decrease in energy, irritability and a general feeling of yuck. But it’s even worse than that. Diets high in refined sugars are actually harmful to the brain. There are many studies concluding that refined sugar impairs brain function, contributes to and even worsens mood disorders like depression.
Junk, fried and processed foods (fast foods, frozen meals, processed meats) have been the focus of many studies. It appears as though these foods alter gut bacteria which effects the immune system and leads to inflammation throughout the body and brain. This chronic inflammation has widely been tied to poorer mental health in adults and children and most notably depression. The SMILES trial of 2017 (Supporting the Modification of Lifestyle in Lowered Emotional States) compared the effect of eating an anti-inflammatory diet to supportive counseling in 67 patients diagnosed with depression. The conclusion was the patients who received the dietary intervention showed a significantly greater improvement compared to the counseling group.
So to address the second question. Diets high in anti-inflammatory type foods (nuts, whole grains, fruits, vegetables and oily fish) are known to balance neurochemicals within the brain and help to regulate mood and cognition. Antioxidant nutrients such as vitamin C and E as well as natural plant compounds reduce free radical damage to the brain which effects mental health. Folic acid, a B vitamin found in legumes, green leafy vegetables, asparagus, beets, brussel sprouts, broccoli, nut and seeds, bananas, papaya, blueberries, fortified grains and yeast, is necessary for the production of serotonin which is a brain chemical responsible for mood regulation.
In my research on specific plants that have been studied for their effect on mood I found the following interesting information. The National Institute of Health (NIH) published a study on PARSLEY with this conclusion:
“Parsley, a culinary herb used worldwide, presents enormous health benefits and through this study it has been known to have remarkable antidepressant and anxiolytic activity especially in the dose of 100mg/kg body weight. In the search for an effective medicine with few or no side effects parsley could be a well-placed alternative.” The study encourages daily consumption. I love how they classify parsley as a medicine!
According to the Journal of Ayurveda and Integrative Medicine, BASIL has anti-anxiety and anti-depressant properties that are comparable to diazepam (valium) and antidepressant medications. People who took 500mg of basil extract each day felt less anxious, stressed, depressed and more social. This is one of the reasons I have a huge valium basil plant in my house!
An article written in Scientific Wellness states BLUEBERRIES have been shown to have a positive effect on mood within two hours after consumption. Blueberries increase blood flow to the brain, increase monoamine oxidase which is an enzyme needed to produce serotonin and dopamine and binds to benzodiazapine receptors for anti-anxiety effects. I eat a half a cup of blueberries every day – that’s right – 7 days a week for this very reason.
While prescription medication certainly has its place in cases of diagnosed clinical depression and anxiety, sometimes all that is needed is a prescription for good nutrition. The food-mood connection is not hokey pokey. Nutritional psychiatry is a very real thing. We are what we eat and also what we don’t eat!
