I’ve had to change some of my attitudes about how I think about food. I’d like to share with you two important lessons I’ve learned. Dr. Tina Marcantel is a naturopathic doctor in Gilbert, Arizona, who also serves the East Valley cities of Mesa, Chandler, Queen Creek, Scottsdale, Tempe, Apache Junction, and the greater Phoenix area.

Many of us seem to have a love/hate relationship with food. We love to eat, we often overeat and then go looking for the latest diet to help us lose weight. We categorize foods as being “good” or “bad.” We speak of “comfort” foods, but those same foods are often seen as the enemy.

I encourage my patients to understand that, as with all other areas of life, moderation and balance are the keys to healthful eating. The senses of taste and smell are wonderful gifts to enjoy and although food is a biologically necessary part of your life, it can also be a source of great pleasure to you if you know that you control what you eat—food does not control you. By educating yourself about nutrition and how your body processes different types of foods, you can begin to understand how to provide yourself with the proper fuel you need without overindulging.

I love to cook and I love to eat. I’ll often spend hours in my kitchen on a weekend trying out new recipes or experimenting with the combination of interesting foods. Even though I’ve always tried to eat well, at times I’ve gained more weight than I wanted during my life journey, particularly when my hormones were fluctuating during and after pregnancy and at the onset of menopause. Along the way, I’ve had to change some of my attitudes about how I think about food. I’d like to share with you two important lessons I’ve learned.

1. Food is not my enemy. I consider food to be a wonderful way to indulge my senses of taste, smell, sight, and even hearing and touch! The senses are gifts for us to enjoy. When my perception is one of acceptance of food as part of the deliciousness of life it contributes to my well-being and physical health. The key is learning to enjoy all things in moderation, including food.

It’s a quirk of human nature that whatever is forbidden to us often becomes more attractive. If I think of fried chicken as something I can’t have, that is what I’ll want most. But if I realize that I have a choice between fried chicken and roasted chicken and choose the roasted chicken as the healthier alternative, then I empower myself by exercising my free will. That doesn’t mean I can’t enjoy a piece of fried chicken occasionally; it just means I’ll opt for healthier alternatives most of the time.

I used to think of eating a piece of Swiss chocolate as “bad.” Chocolate, like any other food, isn’t necessarily “good” or “bad.” It is what it is. I’ve learned to give myself permission to eat a bit of chocolate and take pleasure in the experience. The way the experience of eating can get out of balance is if I’m using it as a way of coping with emotional stress or seeking to fill a void that really has nothing to do with nutrition. And that brings me to my second point:

2. Eat consciously. I’m learning to focus on what I’m doing day by day and minute by minute. Some people call this “being present in the moment.” I want to be aware of my surroundings at all times so I can experience life to the fullest, and a big part of life is food. So often, we eat unconsciously—while we’re driving or watching TV—and we don’t engage our senses in the experience. I strive now to be aware of each meal or snack as I prepare and eat it; that way, I can feel that I’ve truly satisfied my craving. It also helps me be aware of why I’m eating. Am I really hungry, or am I just eating to have something to do or to satisfy some emotional need?

Remember that we eat to live—we don’t live to eat. I realized that, particularly when I was dieting, I would fill my down time by flipping through magazines with pictures of scrumptious-looking desserts. That behavior made me think about how much I was denying myself and made me want to eat sweets. We all tend to do what we focus on the most. Between meals I don’t need to be thinking of food all the time. Now when I browse through magazines, it’s to look for ideas to stimulate another of my passions: interior design. That keeps my mind focused on things I love to do and away from constant thoughts of food.

By learning which foods keep your body functioning at its best, you can enjoy optimal health without missing out on the pleasure of great eating.

Try some of my great recipes over the holidays!

Here’s why the holidays are a good time to start the program. As you begin the diet, your body must adjust to the HCG hormone and the first two days are “loading” days when you are allowed to eat fatty foods. Thanksgiving and the day after (all those leftovers!) are perfect days for loading to start the diet.

During the weeks between Thanksgiving and Christmas you’ll not only be losing pounds and inches, you’ll also be learning from me and your program guide book about how to successfully keep off the weight as you enter the “stabilization” phase after the three week “fat burning” phase. You are also retraining your body about how to maintain your weight. It’s okay to indulge a bit at Christmas time, because you’ll know how to get right back into proper maintenance after the holiday.

I’ve been using the HCG diet in my practice for about two years now and I’ve seen many of my patients–both women and men–helped by it. I’ve also used it successfully myself. In fact, I used Thanksgiving and the day after as my loading days for my first round two years ago. To learn more about this quick-loss diet plan, visit HCG Diet Central at DrMarcantel.com. You can read my personal story, watch video testimonials from several of my patients, learn about pricing and how our program works, see how our program differs from others you may have read about, and find background information about the HCG diet.

There’s never a better time than TODAY  to start getting healthier. Read up on our program, then call our office to make your appointment and get started!

It’s that time of year–cold and flu season is upon us. Flu vaccinations are being offered at numerous facilities, and many people are lining up to get their annual dose. It’s important to realize, though, that a flu shot can only go so far in helping you avoid illness this winter because it only protects against three particular strains of flu. For more on that topic, read Dr. Marcantel’s article, “Who Should Get a Flu Shot?”

The best way to prevent sickness–whether it’s influenza, colds, or other sicknesses–is to have a strong immune system. Here are some recommendations from Dr. Marcantel.

*Eat a healthy diet. Foods that are rich in antioxidants, like fruits and vegetables, can help your body fight off colds and flu. Read the article, “Antioxidants and Your Immune System: Super Foods for Optimal Health,” at WebMD for a good list of foods to look for.

*Get plenty of rest. Studies have shown that sleep deprivation suppresses immune system function. The less sleep you get and the more physically tired you become, the harder it is for your body to throw off infections. Having trouble getting or staying asleep? Try one of our great natural sleep aids like Tranquility Formula or Melatonin All Night.

Wash your hands–often–with soap. This seems so basic, but there are many studies illustrating a) that many people don’t use good hand hygiene and b) that washing with soap is very effective in limiting the spread of communicable diseases. Read this eye-opening article from the NY Times to learn more.

Take vitamin C with bioflavinoids. Taking two 500 mg tablets twice daily can help boost the body’s immune system. During times of stress the body’s immunities can be decreased. The adrenal glands release hormones that help us handle stress, and taking vitamin C can support the adrenal glands. The gland itself contains a large amount of vitamin C that is necessary for its function.

*Use supplements and natural products to boost immunity. Some products Dr. Marcantel recommends for her patients are:

–AlliUltra: AlliUltra® AC-23 capsules contain 360 mg of stabilised Allisure® AC-23 allicin powder – natures’ anti-microbial agent. This  means that AlliUltra® capsules can be used to help resolve any condition with a bacterial, fungal or viral cause. This garlic-derived supplement can be used as a preventative or to help fight infections.

–Humacel: Supports the immune system in maintaining overall health, management of viral conditions and shields from viral attachment.

–Acute Immune: A blend of vitamins, minerals, and herbs that contain anti-viral properties. It can often reduce recovery time if taken at the first sign of an infection and may even keep symptoms from developing.

–ViraClear EPs 7630: A homeopathic remedy that addresses the cause to help shorten the duration of upper respiratory tract infections. When taken at the first sign of symptoms, this product has been clinically shown to reduce symptom severity in a variety of conditions, including the common cold, bronchitis, and sinusitis. Comes in drops or alcohol-free cherry flavored syrup.

*Get an IV Push with Engystol. Dr. Marcantel offers an immune-boosting IV Push loaded with vitamins and minerals. Adding Engystol, a homeopathic antiviral remedy, can help to prevent the development of viral illnesses and to decrease the duration of an existing viral illness.

No one can guarantee that you won’t get sick this cold and flu season, but by taking proper precautions and addressing symptoms when they first appear you can maximize your chances of staying healthy.

Join us for our annual Open House/Patient Appreciation Day for fun, relaxation, and education!

When: Saturday, October 29, 2011

Time: 11:00 a.m. to 2:00 p.m.

Where: Our offices at 201 W. Guadalupe Rd, Ste 202, in Gilbert, AZ (Gilbert Professional Plaza just west of the crossroads of Gilbert and Guadalupe Roads)

What:

*Food and refreshments

*Information and samples provided by representatives from nutraceutical companies and The Apothecary Shops

*5-minute chair massages from a licensed massage therapist

*Get discount coupons for products from our medicinary and online store

*Register to win one of 3 GREAT spa baskets with items hand-picked by Dr. Marcantel (must be present to register for the door prize)

All compliments of Dr. Tina Marcantel and staff to say “Thank You” to our community for your continuing interest in naturopathic care!

If you plan to attend, please RSVP by October 26th by calling our office at (480) 892-0211 or email us at tina.marcantel@yahoo.com. Hope to see you there!

Getting a flu shot can be helpful for some, but there are alternatives that may prove more effective at preventing sickness during the flu season. Dr. Tina Marcantel is a naturopathic doctor in Gilbert, Arizona, who also serves the East Valley cities of Mesa, Scottsdale, Tempe, Chandler, Apache Junction, and Queen Creek, and the greater Phoenix area.

Cold and flu season is fast approaching and it’s time to address a question I’m often asked by my patients: “Should I get a flu shot?” While it would be nice to give a quick “yes” or “no” answer, the truth is that there are several factors to consider before deciding whether a flu vaccination is appropriate for you. Let’s look at some of the pros and cons of getting the immunization and talk about some basic alternative measures you can take to help avoid the flu. Even if you choose to get the immunization there are good ways to boost your immune system to avoid getting sick this winter.

CDC Recommendations

This year the U.S. government’s Centers for Disease Control (CDC) website is recommending that all people over the age of 6 months receive the vaccination.

On the list of those the CDC says should not get the flu shot are people who have a severe allergy to chicken eggs, those who have had a severe reaction to an influenza vaccination in the past, people who developed Guillain-Barré syndrome (GBS) within 6 weeks of getting an influenza vaccine, children less than 6 months of age (influenza vaccine is not approved for this age group), and people who have a moderate-to-severe illness with a fever (they should wait until they recover to get vaccinated.)

Tests have shown that receiving the vaccine is effective in preventing flu in many people. Most also have either no or only mild side effects that may include low grade fever, aches, and soreness where the shot was received. In rare cases the flu vaccination can result in major side effects such as severe allergic reactions. For more detailed information you can visit the CDC website page listing key facts about the flu vaccine.

The REAL Down Side of the Flu Vaccine

As a naturopathic doctor, I’m not necessarily opposed to anyone receiving a flu shot. My usual response when asked about it by my patients is that if they’ve had the vaccination in the past and haven’t had a negative reaction, then it’s probably fine for them to get it again. BUT it is important for people to understand what the influenza vaccination will not do for them.

To illustrate what I mean, let’s return to the CDC’s website for more information on how the vaccination works: “While there are many different flu viruses, the flu vaccine protects against the three viruses that research suggests will be most common. The 2011-2012 vaccine will protect against an influenza A H3N2 virus, an influenza B virus and the H1N1 virus that emerged in 2009 to cause a pandemic.“

In other words, receiving the vaccine will not prevent you from getting sick this winter; it may protect you from catching the particular strains of virus contained in the vaccination formula you received.

An Alternative–Strengthen Your Immune System

The best way to prevent sickness–whether it’s influenza, colds, or other sicknesses–is to have a strong immune system. There are many ways to bolster our immune systems, starting with eating a healthy diet, but let’s look at a few specific things you may want to consider as an alternative to–or in addition to–receiving a flu vaccination.

Wash your hands–often–with soap. This seems so basic, but there are many studies illustrating a) that many people don’t use good hand hygiene and b) that washing with soap is very effective in limiting the spread of communicable diseases. Read this eye-opening article from the NY Times to learn more.

Take vitamin C with bioflavinoids. Taking two 500 mg tablets twice daily can help boost the body’s immune system. During times of stress the body’s immunities can be decreased. The adrenal glands release hormones that help us handle stress, and taking vitamin C can support the adrenal glands. The gland itself contains a large amount of vitamin C that is necessary for its function.

There are also pharmaceutical grade natural dietary supplements that can prevent the replication of influenza and other viruses in the system and I recommend these to my patients on a case-by-case basis depending on their individual needs. Along with these supplements, I may also recommend certain IV therapies that include specific homeopathic remedies that help the body build its immune system.

The great thing about using supplements and IV therapy to boost the immune system is that there are virtually no side effects and that it helps protect the patient against a much wider range of cold and flu viruses than flu shots or nasal spray vaccines.

It’s Your Choice

Flu vaccinations have been very beneficial to many people. At the same time, I’m glad to be able to offer my patients alternatives that may be more in keeping with their own health goals. I always encourage everyone to consider all the options and then make an informed decision that they feel is right for them.

Dr. Tina Marcantel is a naturopathic doctor in Gilbert, AZ, who also serves the East Valley cities of Chandler, Mesa, Tempe, Scottsdale, Queen Creek, Apache Junction, and the greater Phoenix area.

Summer comes to its unofficial close with the Labor Day weekend. The kids are back in school, summer travels are over, and it’s time to look forward to fall–those of us in the Valley of the Sun are certainly anticipating cooler weather on the horizon.

For many of us, getting back into a routine in the fall includes a renewed commitment to health and fitness (time to check in with your naturopathic doctor?). Here are a few articles from our website you may want to revisit:
Seven Healthy Habits You Can Start TODAY
Ten Tips for Naturally Healthy Skin
The Healing Power of Forgiveness
Visit our Health Articles index page for many more health-related titles.

And now that vacation and kid-food diets are behind you, is it time to consider a good detoxification program to help get back on track for a healthier you? Detoxification is the first step toward effective weight loss, renewed energy, and many other potential health benefits.

Need ideas for quick and healthful meals? Don’t forget to visit our Recipes Pages for such favorites as Mediterranean Pesto Pizza, Crunchy Tomato Soup, and the Breakfast Smoothie.

Considering a quick-loss diet program like the HCG diet? Watch this video to learn why it’s important to balance your hormones BEFORE starting the diet to ensure success. You can also learn much more about Dr. Marcantel’s program at our HCG Diet Central hub.

On another note, our annual Patient Appreciation Day is coming up! We’ll be announcing the date soon and those of you who live in our area will want to be a part of this fun, informative party at our offices in Gilbert.

Stay tuned.

Here are five ways to get the most out of a working relationship with your physician. Dr. Tina Marcantel is a naturopathic physician in Gilbert, Arizona, who also serves the cities of Mesa, Chandler, Queen Creek, Scottsdale, Apache Junction, Tempe, and the greater Phoenix area.

A key concept to a successful patient/doctor relationship is active teamwork. I always tell my patients that, “You will help me to help you.” Here are five ways to get the most out of a working relationship with your physician.

1. Do your homework before choosing a doctor. Read books and research your symptoms and signs that your body is giving you. Look at the doctor’s website to get an idea of what their medical specialties or interests are and determine if they are a good “fit” for you. Request a free 10 or 15-minute phone consultation with your prospective doctor to ask questions about their practice and learn what he or she may be able to do to assist you in your healing process. Explore your options and trust your “gut feelings” when choosing a doctor. Good communication and reasonable expectations from both sides from the first visit on will go a long way toward achieving a successful treatment plan for optimal health.
2. Specifically state your health concerns in order of priority when you visit. Your body is intelligent and will give you indications when something is wrong. You know your body better than anyone, so pay attention to what it’s telling you and then communicate that as clearly as possible to your doctor. This can be used to deal with immediate symptoms, but it can also be very useful in getting to the root causes of problems. Also, I know that many of the patients that see me are  seeing other doctors, as well. That can mean they’re taking several prescribed medications from several different doctors. Make sure the doctor knows your diagnosis and why you’re taking medications and inform them of everything you are taking—prescription, nonprescription, or natural supplements—to avoid overdosing or unwanted interactions.
3. Be an active participant in your own care plan. Your doctor is there to assist you in your healing process by offering his or her years of clinical experience, research, and medical training, but you are ultimately the captain of your ship. That means being compliant with following the treatment plan you and your doctor have agreed on, but it may also involve long-term lifestyle changes. It’s up to you to do your part in bringing balance to your life through exercise, proper diet, and a proper mental attitude. We all need to be aware of those things, people, or circumstances that drain us of our energy and cause unnecessary stress that can exacerbate our health problems. It’s true that we can’t always eliminate those “energy suckers” in our lives, but we can learn to choose positive ways to respond to them rather than allowing them to control us with negative thoughts and feelings.
4. Be your own patient advocate. You need to feel comfortable with the treatment plan that your doctor offers you—and, hopefully, it’s not just another prescription! It’s your body and you get the final say in what treatment you choose. A patient becomes self-empowered when they realize that the doctor guided them but it was they who made the conscious decisions that led to a healthier and happier life. Along those lines, be sure to communicate to your doctor what is working and what is not working. Especially in cases of long-term health problems it’s often necessary to try several approaches or make changes to your existing treatment before finding the solution you need; help your doctor work with you to explore those options. I’ve found that a very effective tool that promotes good follow-up care is having my patients e-mail me updates about their progress.
5. Have realistic expectations about treatment and outcomes. If you go to a doctor with an acute condition such as a broken finger you generally know what you can expect. If the doctor is covered by your insurance in a managed care system you will make a co-payment and the doctor’s office will bill your insurance plan for the treatment. You will leave with a splint on your finger and a prognosis of X number of weeks for a complete healing. Visiting that same doctor for a chronic condition such as hormonal imbalances or fibromyalgia is a different story. Here is a summary of the experience that many of my patients have shared with me about seeing their primary care physician within a managed care system:

Patient: Fix me, Doctor. Here’s my insurance card.

Doctor: I don’t have time. Here’s your prescription.

Chronic conditions generally take time-intensive visits to effectively treat. These visits are often not covered by traditional insurance plans, and the constraints of managed care mean that doctors cannot devote the necessary time to deal with root causes. People who seek help outside the “traditional” insurance system realize that by choosing to pay out-of-pocket for visits, they are able to choose a doctor who has the time to work with them to deal with chronic complaints. That extra time spent with the doctor can also help prevent the misdiagnosis of a condition and save time, money, and frustration in the long run when bringing a patient into health. Even so, remember that chronic conditions often take years to develop and will sometimes take some time to reverse, especially when using more natural therapies.

By being properly prepared before your visit and taking responsibility for and committing to the plan of care you and your doctor agree on, you will get the best results from your patient-doctor relationship.

Recently my husband Peter and I celebrated our 28^th wedding anniversary with a trip to Europe. As we visited several countries bordering the northern Mediterranean Sea I was able to observe for myself what I had often read in health articles: the obesity rates in those countries are far lower than that of the United States. Italy and France, in fact, have some of the lowest rates in the world, hovering around 9% as compared to 30% in America, despite their reputations for gourmet cooking.

With all that great food around, why aren’t more people overweight? Here are some things I noted about the southern European approach to food preparation and consumption that may help to answer that question—and that I try, when possible, to incorporate into my own culinary habits.

1)    The dishes and the way they are prepared (particularly in Italy) tend to be low in saturated fats—heavy on fresh vegetables, light on red meats. They cook in pure olive oil and use garlic and spices that not only enhance the flavor of the foods, but also are healthy for the body.

2)    Courses are served in smaller portions than most Americans are used to. The idea is to savor each dish, not to fill up as fast as you can. Presentation, also, seems as important as the flavor of the food; it sets the stage that makes a meal a feast for all the senses.

3)    People allow themselves time to eat slowly and enjoy their food. Many of our meals lasted for one and a half to two hours, and we heard that three-hour meals in restaurants are not uncommon. It took us a little while to get used to the unhurried pace of dining, but the longer time frame aids digestion and allows you to truly enjoy your meal and the company you’re sharing it with.

4)    Wine is a staple that’s served with most meals. A glass of red wine with a meal contains good antioxidant properties, complements the flavors of the food, and helps make the dining experience relaxing and enjoyable. (If you prefer, a good herbal tea can do the same!)

5)    In many places in southern Europe a siesta is still taken after eating. Taking time to rest after a meal allows for proper digestion and can lower the cortisol production of the body, helping to reduce fat production and weight gain (particularly in the abdomen). I know it’s impractical for most of us who are working to take a lunchtime siesta, but even allowing ten minutes for relaxation and meditation after lunch can be helpful.

6)    The Europeans tend to walk much more than Americans; they walk distances to work or to restaurants that most Americans would drive (not a bad idea, considering the crazy traffic in many European cities!). One article I read said that Europeans walk three times and bicycle five times as far as Americans each year. Using “active transportation” like walking and biking helps burn off some of the calories from those delicious French and Italian desserts.

These observations are not meant to be a scientific study of comparative nutrition between American and European diets. Still, I think there’s a lot we can learn from reconsidering our approach to both what we eat and how we take our meals. The concept of “healthful eating” shouldn’t imply that we are denying ourselves one of life’s great pleasures; it just means that we choose to be thoughtful and deliberate with our dining options.

If you’re interested in reading more on this topic, try reading “Dieting Italian Style” by David Pacchioli. It’s a great online article that goes into quite a bit of the science and psychology of several of the concepts I wrote about in this article.