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.

by Dr. Tina Marcantel

Natural skin care is an important part of a regular health regimen. Dr. Tina Marcantel is a naturopathic doctor practicing in Gilbert, Arizona. Other East Valley cities she serves are Mesa, Chandler, Tempe, Scottsdale, Queen Creek, Apache Junction, and the greater Phoenix area.

It’s a fact of life that as we grow older our bodies require more maintenance work. Obviously, the most visible sign of aging is the condition of our skin, which is one reason so many people are concerned with proper skin care. The bad news is that most of the “miracle” skin care products that sound “too good to be true” are exactly that. The good news is that there are positive steps we can take to naturally protect and repair our skin to keep it healthy and vibrant. Here are TEN tips for naturally healthier skin:

1. Foods containing omega fatty acids such as cold-water fish (salmon), flaxseed oil, walnuts, and borage oil will provide the cells with a healthy membrane. This results in healthy skin. I recommend to patients a fish oil soft gel pill 3X per day, which I know will provide ample omega-3 fats.

2. Eat healthy. Foods containing B-complex vitamins such as fish, meat, eggs, and grain cereal products help create healthy skin. Sweet potatoes and carrots contain beta-carotene, which is responsible for growth and repair of body tissues. Citrus fruit and vegetables containing vitamin C, which is an antioxidant and provides collagen for the skin.

3. Treat yourself to a foot soak with 1 part vinegar to 1 part water for 15-20 minutes, then rinse. This has proven very effective for very dry skin. It also prevents fungal growth under the toenails. I particularly recommend this for diabetic patients who are prone to yeast infections of the feet.

4. To slow down the progression of wrinkles, sunscreen should be applied to the skin before going out and again reapplied every two hours while in the sun. A good sunscreen should contain active ingredients of titanium dioxide and zinc oxide. Avoid the sun during the middle of the day, especially between 10 a.m. and 4 p.m., when the atmosphere absorbs less of the harmful UV rays of sunlight than earlier or later in the day. (And no, there is no such thing as “safe tanning”!)

5. Follow each bath with a moisturizer. Moisturizers applied after the bath help keep water in the skin and therefore prevent drying. It’s much more effective to apply a moisturizer to damp skin immediately after bathing than to put it on dry skin. I suggest Amylactin Lotion which was recommended to me by a podiatrist. It was previously prescribed but is now sold over-the-counter.

6. Use “superfatted” soaps like Dove or Neutrogena that have extra amounts of fatty substances such as lanolin, coconut oil, cold cream, or cocoa butter. The “superfatted” soaps cause less irritation to the skin.

7. Exercise regularly. Studies have shown that athletes have skin that is denser, thicker, stronger, and more elastic than that of non-exercisers. So, besides keeping your weight down and your heart healthy, you’re also helping with skin care when you take that brisk morning walk!

8. Use a humidifier. If the air in your house is moist, so will your skin be moist. That may prevent smaller wrinkles that sometime come with dry skin.

9. Wash less and rinse well. A soapy film left on the skin will exacerbate drying. Over washing can lead to dryness, which can lead to wrinkling.

10. Take an oatmeal bath to soothe irritated skin or skin rash. Oatmeal has been used for thousands of years for skin soothing effects. Pour 2 cups of fine powdered oatmeal like Aveeno into a tub of lukewarm water. Family doctors from years past prescribed this to soothe the skin irritation of chicken pox for children.

The old saying, “An ounce of prevention is worth a pound of cure” certainly holds true for skin care. By getting into the habit of providing the nutrition
and care your skin needs on a regular basis, you may avoid a future search for an expensive (and usually ineffective) miracle cure later. Here’s to a naturally healthier you!

]]> http://www.drmarcantel.com/skin-care-10-tips-for-naturally-healthy-skin/feed/ 0 http://www.drmarcantel.com/enzymes-for-life/ http://www.drmarcantel.com/enzymes-for-life/#comments Thu, 28 Jan 2010 17:45:08 +0000 Dr. Marcantel http://74.220.207.136/~drmarcan/?p=764 by Dr. Tina Marcantel

Systemic enzymes can be a good natural alternative to some pharmaceutical drugs for controlling chronic pain, promoting healing, and boosting the immune system.  Dr. Tina Marcantel is a naturopathic doctor practicing in Gilbert, Arizona. Other East Valley cities she serves are Mesa, Chandler, Tempe, Scottsdale, Queen Creek, Apache Junction, and the greater Phoenix area.

papain enzyme

An enzyme is a biocatalyst that either begins a reaction or causes a reaction to speed up. They cause the chemical reactions for many of our body functions. As we all know, our bodies change as we grow older, and one of those changes is decreased enzyme production. Therefore, we need to supplement these vital proteins as we grow older.

When referring to enzymatic supplements, it’s important to distinguish between those used as digestive and systemic aids.

Digestive enzymes are taken orally with food in order to help break down food for improved digestion.

Systemic enzymes are taken orally in between meals. It is important not to take them with food so that they can be absorbed in substantial quantities into the blood. These can be helpful in a number of ways:

*They help to rid the body of toxins by assisting the liver in detoxification reactions. The detoxification reactions in the liver are a beneficial cleansing for the entire body.

*They help your body reduce inflammation, thus decreasing swelling and pain. Inflammation is the cause of pain in arthritis, fibromyalgia, sports injuries like muscle sprains, sciatica, and chronic back pain. Systemic enzymes are a healthy alternative to nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and aspirin.

For more information on pain management, including clinical trial reports anda case study, read Dr. Marcantel’s article “Systemic Enzyme Therapy for Pain.”

*They help fight viruses by eating away at the virus’s protein shell. I have seen it work well for the common cold and sinusitis caused by viruses. This is a much healthier alternative to antibiotics if the health problem is caused by a virus.

*They help maintain a normal blood flow by helping to prevent blood clots and platelet aggregations within blood vessels.

*They speed healing and increase our body’s defense mechanisms by modulating our immune system. Enzymes increase binding to cytokines and have a very powerful influence on immune cells.

There have been many clinical research studies done that show the effectiveness of systemic enzymes in these areas. In my practice I have seen good results with
their use in helping to control chronic pain and as a treatment for rhinitis and sinusitis.

An important thing to note is that professional protocol systemic enzymes are only available through health care professionals. As always, before beginning the use of these supplements you should be evaluated as a candidate for this treatment and it is extremely important to be aware of any potential interactions among the various medications being taken. Always keep the your primary care physician apprised of all the supplements being introduced into your treatment program.

See “pain management through enzyme therapy and acupuncture”

(reprinted from Lifestyle magazine, November 2006 issue)

“Are you tired, run-down, listless? Do you poop out at parties? Are you unpopular?” questioned Lucille Ball, the famous Vitameatavegamin girl. According to the commercial in this episode of I Love Lucy, “the answer to all your problems” came in a little bottle. This cure-all contained vitamins, meat, vegetables and minerals and claimed to be the perfect way to “spoon your way to health.”

It seems like we have always been looking for a shortcut to good health. Unfortunately, there is no magic potion in a bottle, but vitamins can play a role in helping you meet the nutritional requirements your body needs to stay healthy and support its functions.

“Proper nutrition is the key to good health,” said Dr. Tina Marcantel, a naturopathic physician practicing in Gilbert. But sometimes it is difficult to eat the proper variety of foods to get the nutrients your body needs. Vitamin supplements can complement your regular diet. According to the National Institutes of Health (NIH), some supplements may help ensure that you get adequate amounts of essential nutrients or help promote optimal heath and performance.

“People really want to help themselves, and more and more, they are interested in taking an active role in their own health care,” said Marcantel. She finds that her patients are going out and buying a variety of vitamin supplements (in some cases, getting too many). “It is the biggest problem I see in my practice,” she said. “People taking too many vitamins that are causing irritability, insomnia and other potentially more serious problems.”

So how do you know what vitamins to take? You should ask your health care provider to make a recommendation regarding vitamin supplements. With the abundance of conflicting information about dietary supplements, it is more important than ever to talk with a doctor to help you sort the reliable information from the questionable.

In addition, the NIH suggests looking for a “seal of approval” from an independent organization. These organizations test what is in the bottle. These “seals of approval” do not mean that the product is safe or effective, warns the NIH. They provide assurance that the product was properly manufactured, that it contains the ingredients listed on the label and that it does not contain harmful levels of contaminants. They also verify that the ingredients will release and dissolve so they are available for the body to absorb.

Absorption is crucial with taking a vitamin supplement. What is the point of a vitamin if your body is not able to use it? Marcantel suggests dropping your vitamin in a glass of water. What happens next is what happens in your body after you swallow it. Quality vitamins dissolve and release the ingredients rather quickly. If it breaks down over a few hours, that is OK, too. If it sits there, unchanged, it is not being absorbed.

As with most items, “you get what you pay for,” said Marcantel. It is really important to get a professional opinion before you go out and spend a lot of money on a variety of supplements. She says you don’t need the most potent vitamin out there; all you need is a normal amount that your body can absorb. It is also important to have the right vitamins for you personally and to make certain that they do not interact with any prescription medication you may be taking or health problems you may have.

Everyone’s requirements can be different. For example, a panel for the NIH recommends calcium and vitamin D for postmenopausal women to protect bone health. For a person with pernicious anemia, Marcantel recommends a B12 vitamin and folic acid. She feels it is important to review an individual’s lab results and personal history in order to balance the vitamins and minerals specifically for each person’s needs.

It is difficult to establish a standard recommendation for the types of vitamins everyone should take. The best way to get the vitamins and minerals your body needs is through a variety of whole foods, including fruits and vegetables. Vitamin supplements cannot replace a healthy diet, but they can help fill the gap for nutrients that are lacking in your everyday food consumption.

It would be wonderful to be able to join Lucy and simply get a big bottle of Vitameatavegamin, but one vitamin is not the answer for everyone. It is worth the effort to check with your health care provider to develop a vitamin regimen that is personalized for you.

Even though I’ve been a pretty active person all my life, my cholesterol levels have tended to be high. I’m not overweight, but my genes seem to be a little less forgiving of the types of food I eat. Last November I had a routine blood test done that showed a total cholesterol reading of 257 and my primary care physician told me I should get on some medication to get that reading down. I assured him that I could do it with proper diet and exercise. I then immediately proceeded to do nothing about changing my diet and exercise habits.

At the beginning of May I took another blood test and my total cholesterol reading was 250. My PCP was a bit more insistent this time, recommending a statin because my family history puts me in some risk categories for heart disease. I assured him that this time I was serious and that I would put myself under my wife’s care to get this under control (husbands are always the last to listen). He told me that in his clinical experience most people could only lower cholesterol naturally by about 20-30 points and that I needed to get my total count under 200. Still, he agreed to give me until August to try.

It took me a couple of weeks to make the commitment (you don’t want to rush into this sort of thing), but I finally went to my wife and asked her to make me a meal plan and a protocol for cholesterol-lowering food supplements. After twenty-six years of trying to change my eating habits she was a bit skeptical at first, but I assured her that this was a new me. So long, Taco Bell! Bring on the broccoli!

Dr. Marcantel laid out a plan for me. I carefully wrote it down and tacked it to the refrigerator door. I increased the amount of fiber I was eating, began drinking fresh carrot juice every morning, cut out refined sugar and bad carbs, increased my walking to four times a week, and began taking cholesterol-lowering supplements including fish oil.

I started feeling better within a few days. I found that I had more energy and less aches and pains. At the end of June I had another blood test done. I hoped to have lowered the cholesterol levels some and I really just wanted to know I was making some progress. Here are the comparative results of the three tests from November through June:

Recommended levels:    Total chol           Trig                HDL                LDL                Ratio

Recommended levels:         <200                <150                 >39             <100                 <5.0

11/28/08                                 257                  85                     57                183                  4.5

05/08/09                                250                 140                     56                171                  4.5

06/29/09                               168                   49                      53                107                  3.2

So is lowering cholesterol naturally possible? I’m certainly a believer. And I proudly delivered a copy of my most recent test results to my PCP with “I told you so!” scrawled across the bottom!

Just because herbal remedies are natural doesn’t mean they are safe for everyone to take. Dr. Tina Marcantel is a naturopathic doctor practicing in Gilbert, Arizona. Other East Valley cities she serves are Mesa, Chandler, Tempe, Scottsdale, Queen Creek, Apache Junction, and the greater Phoenix area.

Herbal remedies, dietary supplements, and botanical medicines are part of the growing interest in alternative medicines and therapies that people are seeking today. When you walk into many large supermarkets you may see an aisle dedicated to natural medicines. Spend any time online researching health questions and you will be bombarded with advertisements for the “next big thing” in supplements that will claim to cure everything from earaches to diabetes to cancer.

I am a great believer in the efficacy and safety of natural products when used properly in a patient’s overall regimen. I also think it’s great that more and more people are interested in taking an active role in their own health plans, but as the old saying goes, “A little knowledge can be a dangerous thing,” especially when it comes to self-prescribing medicines. Here are three vital things every consumer should consider about botanicals and dietary supplements:

1) Just because a plant or herb is natural doesn’t make it safe for you to take, even if it is sold as an alternative medicine.

2) Not all herbal remedies or natural medicines are created equal.

3) As always, if the claims about a product sound too good to be true, they probably are.

Let’s consider each of these points in a little more detail. First, just because a plant or herb is natural doesn’t make it safe for you to take, even if it is sold as an alternative medicine.

Since herbs and plants must be used in strong enough doses to make them effective in the treatment of many conditions, there can also be contraindications for the use of them. Contraindications can occur if the herb is taken over an extended period of time (1-2 months) or in large doses that could result in side effects.

Drug interactions may also occur when an herb is taken. Combining an herbal remedy with another drug can be problematic and possibly dangerous. The combination of a pharmaceutical drug with an herb may interfere with the activity of the herb or drug, thus producing a decrease or increase in the effectiveness of the drug.

For example, willow (salix) is used as an anti-inflammatory and analgesic (pain reliever) just as aspirin is used in inflammatory conditions such as arthritis and for headache pain. Willow is also used for fevers. Like aspirin, willow is contraindicated in conjunction with other blood thinning agents (such as coumadin). It is also contraindicated in patients with bleeding disorders like hemophilia.

It is absolutely essential that you keep your primary care physician and all others who may prescribe medicines for you (natural or pharmaceutical) aware of any and all medications you are taking.

2) Not all herbal remedies or natural medicines are created equal.

Pharmaceutical drugs are tightly controlled and regulated by the Food and Drug Administration (FDA) to ensure standardization and quality in the products. However, herbal remedies and dietary supplements are classified as “food” by the FDA and therefore are regulated in a different way. The following is an excerpt from the web site of the National Center for Alternative and Complementary Health, a division of the National Institutes of Health:

Currently, the FDA regulates supplements as foods rather than drugs. In general, the laws about putting foods (including supplements) on the market and keeping them on the market are less strict than the laws for drugs. Specifically:

Research studies in people to prove a supplement’s safety are not required before the supplement is marketed, unlike for drugs.

The manufacturer does not have to prove that the supplement is effective, unlike for drugs. The manufacturer can say that the product addresses a nutrient deficiency, supports health, or reduces the risk of developing a health problem, if that is true. If the manufacturer does make a claim, it must be followed by the statement “This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.”

The manufacturer does not have to prove supplement quality. Specifically:

The FDA does not analyze the content of dietary supplements.

At this time, supplement manufacturers must meet the requirements of the FDA’s Good Manufacturing Practices (GMPs) for foods. GMPs describe conditions under which products must be prepared, packed, and stored. Food GMPs do not always cover all issues of supplement quality. Some manufacturers voluntarily follow the FDA’s GMPs for drugs, which are stricter.

Some manufacturers use the term “standardized” to describe efforts to make their products consistent. However, U.S. law does not define standardization. Therefore, the use of this term (or similar terms such as “verified” or “certified”) does not guarantee product quality or consistency.

(Source: National Center for Complementary and Alternative Medicine, http://nccam.nih.gov/health/supplements/wiseuse.htm)

The bottom line? Some manufacturers produce better products than others. The herb must be of sufficient potency and meet certain standards to be truly effective. I like to look at the research done on the herbs that I prescribe to my patients before recommending a particular herbal remedy or botanical medicine.

3) As always, if the claims about a product sound too good to be true, they probably are.

There are a lot of natural products on the market that are being hyped with some outrageous claims. It is true that I have seen some pretty amazing results with some botanical medicines, but use common sense when considering a new product. There is no “cure all” with herbal remedies. There are more scientific clinical studies being done every day on herbal products, and I try to stick with products that have been tested and proven effective. Used with a complete treatment program, botanicals can be very helpful in promoting the overall health of a patient.

If you are one of the millions of people who are researching and considering the use of herbal remedies, I congratulate you for wanting to take an active role in your own health plan. Be sure to be an informed consumer, and keep your health care providers abreast of all the medicines or supplements you may be taking, natural or otherwise.

by Dr. Tina Marcantel

Flaxseed provides numerous health benefits when it is a regular part of a person’s diet. Dr. Tina Marcantel is a naturopathic doctor in Gilbert, Arizona, who also serves the East Valley cities of Mesa, Chandler, Tempe, Scottsdale, Queen Creek, and Apache Junction, as well as the greater Phoenix area.

One food that I highly recommend to all my patients is flaxseed. The health benefits of this little seed make it sound like nature’s wonder drug: it can help protect against heart disease, cancer, and diabetes; it can reduce cholesterol and has anti-inflammatory benefits; it’s even been shown to reduce hot flashes in postmenopausal women!

Flaxseed is helpful in managing women’s health issues because it contains high levels of lignans, which are phytochemicals that are converted in the body into hormone-like agents that block the estrogen pathways and limit estrogen in fat cells.

Limiting estrogen is important because it can help prevent estrogen dominance, a condition that can lead to numerous health problems including premenstrual syndrome (PMS), insomnia, irregular bleeding, uterine fibroids, fibrocystic breast disease, and breast cancer. In fact, many physicians treat women with breast cancer by adding flaxseed to their diets. It should be noted that only the seeds (not just the oil) provide the proper estrogen-blocking effect.

Flax is a mega-source for an omega-3 called alpha-linolenic acid. Omega-3 is a great support for cardiovascular function, skin health, and joint health. It’s also an excellent source of fiber (1 tablespoon ground = 2 grams of fiber), which can improve regularity and help prevent colon cancer, as well as helping to lower LDL cholesterol levels.

You can put flaxseed in muffins, breads, cookies, cereals, cottage cheese, sprinkle it on salads, and add it to soups. Make sure the seeds are ground and kept in a closed container in the refrigerator. An amount of approximately 25 grams per day of ground flax will provide a medicinal effect. This equals 4 tablespoons per day.

You can find flaxseed in both the ground (milled) form and in whole seed form in almost any grocery store, usually in the health food section. I like to buy it in whole seed form and grind it myself in a small coffee grinder; it tastes better when it is fresh-ground and you’ll retain more of the nutrional value. However, the milled form may be more convenient for you. Either way, it’s important to understand that you should use the ground form because it is a soluble form of fiber that is much more effective in reducing cholesterol and triglycerides and excess estrogen. The seed form can also be irritating to those with bowel problems.

AN IMPORTANT NOTE: Flax should not be eaten within one hour of taking medicines or vitamins because of its absorbing properties. It can actually absorb and eliminate the medicines from your body, making them ineffective.

For much more information on the health benefits of this food for both women and men, I suggest reading the comprehensive article on The World’s Healthiest Foods website.

 

Good Nutrition: Your Food Is Your Medicine

by Dr. Tina Marcantel

Proper nutrition is the key to good health. Dr. Tina Marcantel is a naturopathic physician practicing in Gilbert, Arizona, and serving Mesa, Chandler, Tempe, and the greater Phoenix area.

Good nutrition is not just about weight management; certain foods we eat can actually be “medicine” to our bodies. It is so exciting to realize that we can control the health of our body cells by a healthy diet. Based on what we put into our bodies, we determine what our body will be made of and how well it will function. Thus, we can decrease or prevent illness.

Just as a cut on the surface of your skin will heal itself, the rest of your body–from the cellular level to vital organs–is also designed for self-healing. Healing is a normal biological process programmed into your DNA. This self-healing occurs when you give your body the raw materials it needs to live, prosper, and heal.

Some people are surprised to find shortly after they change to a healthier diet that they can often experience brief symptoms such as headaches, pimples, nausea, cold-like symptoms or loss of energy. This unpleasant little episode is known as the “healing crisis,” “detoxification,” or a “cleansing reaction,” and it is fairly common. It is our body’s way of nutritional housecleaning.

There are many common ailments and diseases that foods can help heal. Here are a few examples:

Many people (particularly diabetics) have problems with high blood sugar levels (hyperglycemia). Eating certain high fiber foods such as black beans, ground flax, and broccoli, can play a big role in balancing blood sugar levels. For some good high fiber recipes check out our recipes page.

Lemons are great for aiding food digestion and also help to balance blood sugar. They also can help keep the body in a more alkaline state. (Although lemon juice is an acid, it changes to a base in the body.)

During the hot summer we tend to lose precious fluids that contain electrolytes that are important for body functions. A lack of potassium can cause muscle cramps and even lead to irregular heartbeat. Make sure your diet include foods high in potassium, such as avocados, tomato sauce, and (to a lesser extent) bananas.

Women with high blood levels of estrogen are more prone to breast cancer. Eat sources of fiber such as flaxseed, nuts, raw fruits, and vegetables. Fiber acts like a sponge to “mop up” excess estrogen and bring the hormone out into the intestine as part of fecal matter.

Come back to this page soon to see more specific complaints and the foods that can “target” your healing processes. And remember, a good diet and nutrition regimen is not something you “try”–it is a way of life. When you realize that it can greatly improve the quality of your life, you understand that it’s not a sacrifice, it’s a favor that you are doing for yourself! Bon appetite!

Food Fact and Fiction (Part II)

by Reisha Zang

Sorting food fact and fiction can be difficult. What foods are really good for you? What should you avoid?  Dr. Tina Marcantel is a naturopathic
doctor practicing in Gilbert, Arizona. Other East Valley cities she serves are Mesa, Chandler, Tempe, Scottsdale, Queen Creek, Apache Junction, and the greater Phoenix area. Reisha Zang is a contributing writer to Lifestyle magazine.

(This article first appeared in Northeast Mesa Lifestyle magazine, January 2007 edition. Excerpts from the article are published here by permission of the
author.)

Trick or treat?

Sometimes we just want to eat something because it tastes good. And it’s fun to eat something forbidden like chocolate. It turns out that chocolate might not be such a big no-no after all. We are not talking about just any chocolate, though. It needs to be a good quality dark chocolate. “Cocoa contains antioxidant flavanols, which fight free radicals that are responsible for disease,” said

Marcantel. “Antioxidants can lower cholesterol, act as an anti-inflammatory and enhance blood flow.” She recommends a dark chocolate containing 70 to 80 percent cocoa, with less than 4 grams of sugar per serving. “Once your taste buds get used to it, you don’t miss the sweet chocolate,” she said. But you still need to be aware of the calorie content.

There are so many things to take into account when making food choices. “What do I feel like eating?” “Will it make me fat?” “Can it improve my overall well being or cure my cold?” The key to improving your diet is to improve your choices. Exchange bad habits for good ones, such as replacing white bread with whole grain bread. Keep in mind that if you are consistently eating a bad selection of food, adding an apple or fish once in a while will not undo the damage.

It is easy to get caught up in the latest fads and advice reported in the news, but you should not eliminate whole groups of foods, like fats or carbohydrates, completely from your diet. And don’t use new research to justify overindulging
in wine or dark chocolate. Moderation is the key, along with eating a variety of foods.

To skip or not to skip?

Though skipping meals could help you lose weight faster, it can also cause excessive snacking. While it might seem like a good way to lose weight, people who skip breakfast tend to be heavier than people who regularly eat in the morning. It is important to eat a healthy breakfast, but you should monitor the amount of juice you are drinking in the morning. “You only need about 6 ounces of 100 percent vitamin C juice,” said Pendergraft. “The rest becomes empty calories,
essentially sugar, because you have already gotten the vitamin C you need.” She suggests eating an orange instead. “It is more satisfying and makes you feel fuller.” Eating breakfast helps avoid tiredness, hunger, and the craving for sugary foods before lunch.

Curb the carbs?

When lunchtime does arrive, are french fries an OK choice? Popular belief is that no carbs and low fat are the answer to losing weight. However, according to Johnson, science and studies have shown that it is extra calories that make you
fat. “It doesn’t matter where the calories come from—carbs, proteins, or fat,” she said. “If you eat more calories than your body needs, you are going to store it as fat.” So, potatoes cooked in oil are probably not a wise food choice because of the high calorie content. But, said Johnson, “Potatoes are a good food—they are a source of vitamin C, fiber, and potassium.” They do not need to be avoided, because our bodies need carbohydrates.

“You can’t live without carbs,” said Pendegraft. It is the type of carbohydrates that you need to be careful about. “Candy bars, sodas, and potato chips offer no nutrition,” she said. “They are just empty calories.” She encourages people to choose whole wheat or bran foods and brown rice over white rice. These food choices contain more nutrition and provide a benefit because they have more fiber.

Fear fatty foods?

Ourbodies also need fats, but not the kind found in fried foods or bacon. Oliveoil, flax seed oil, and canola oil are essential fatty acids (EFAs) which ourbodies need. “Good fats are so very important,” said Marcantel. “They help keep the walls of the cells in our bodies nice and flexible,” she said. “This allows nutrients to get in and waste products to get out.” EFAs are also found in walnuts, pumpkin seeds, avocados, and cold-water fish like salmon.

Refuse red meat?

So, is red meat really bad for you? Is chicken always a better choice than beef? Not necessarily. Removing the skin and fat lowers the fat content in chicken, but according to the National Institutes of Health (NIH), red meat, pork, chicken, and fish all contain some cholesterol and saturated fat, but they also have healthy nutrients like protein, iron, and zinc.

Marcantel feels that red meat in moderation is an important part of a healthy diet. This is because red meat contains hemoglobin, which is where you will find “true iron.” She further explained, “You can get iron as a supplement, but true
iron helps build up our own iron, hemoglobin, and hematocrit.” The NIH suggest choosing lower fat meats like beef round or flank steak, tenderloin or extra lean ground beef and limiting your portions to 3 ounces.

The best way to make a positive change in your diet is to meet with your physician or nutritionist. They will evaluate different factors in your diet and life to determine which foods will provide the most benefit for you. Together, you can
develop a plan specifically to meet your individual needs. Learning about new food trends from someone who knows can have a big payoff. It can add variety to your diet, spice to your life, and may even include “bad” foods you thought you had to avoid.

Food Fact and Fiction Part I

Food Fact and Fiction (Part I)

by Reisha Zang

Sorting food fact and fiction can be difficult. What foods are really good for you? What should you avoid?  Dr. Tina Marcantel is a naturopathic doctor practicing in Gilbert, Arizona. Other East Valley cities she serves are Mesa, Chandler, Tempe, Scottsdale, Queen Creek, Apache Junction, and the greater Phoenix area. Reisha Zang is a contributing writer to Lifestyle magazine.

(This article first appeared in Northeast Mesa Lifestyle magazine, January 2007 edition. Excerpts from the article are published here by permission of the author.)

Beef or chicken? Red wine or white wine? Would you like fries with that? These are all questions that used to be so easy to answer. A quick check of our tastebuds at that moment and the decision was made. However, today it seems like all the food we enjoy is bad for us. Just listen to your mother, next-door neighbor or co-worker; everyone has advice on what to eat and what not to eat. New research surfaces every day about the benefits and drawbacks of different foods. In reality, some of the foods we think should be forbidden might not be all that bad.

Go fish?

There has been a lot of talk about fish in the news recently. Though it offers many benefits, there are warnings about certain types of fish. The concern stems from the amount of mercury found in some fish. The ADA cautions that we should consume less
swordfish, shark and kink mackerel and warns pregnant and nursing women and young children to avoid these fish. Chunk light tuna has less mercury than albacore, so it is a better choice for everyone. The ADA also says that fish provides a lot of health benefits. For example, it helps promote heart health and aids in the prevention of heart disease. Dr. Tina Marcantel, a naturopathic physician in Mesa, likes fish oil for helping brain function and says it can even improve memory. Fish has so much to offer and should definitely become part of your health regimen.

Got milk?

…Is it true that a warm glass of milk will help you fall asleep quicker? Dr. Marcantel is not so certain that milk itself will put you to sleep, but thinks there might be a psychological calming effect. While milk does contain tryptophan, the same amino acid found in turkey, there is not enough to make most people fall asleep.

Marcantel said, “The tryptophan turns into serotonin, which turns into melatonin, which makes people calm.” However, she said, “You would need to drink an awful lot of milk or
eat a whole bunch of turkey in order for it to make a difference.” A routine at bedtime with a nice comforting beverage might help you fall asleep. Marcantel suggests a calming chamomile and hops tea.

Wine and dine?

Now that you have selected your entrée, should you avoid that glass of wine? Recent studies show that drinking wine, red or white, may offer heart-healthy benefits. Melinda
Johnson, a local spokesperson for the American Dietetic Association (ADA), said, “A glass of wine a day probably does benefit your health. Red wine seems to be a favorite, but white wine and dark beer can also be beneficial.” The ADA reports that substances in grapes, such as resveratrol and tannins found in the skin and seeds, may influence cholesterol. There is some indication that the alcohol offers benefits as well. However, Johnson cautioned, “The jury is still out on what type of alcohol is best if you are going to have a drink a day.” She is concerned because there is not enough evidence out there for someone to start drinking if they currently don’t.

Chicken soup for the soul?

Occasionally, no matter what we eat, we still get sick and turn to food to make us better. Chicken soup is grandmother’s favorite for curing a nasty cold. However, contrary to
popular belief, Amy Pendergraft, consulting dietician for the Arizona Spine and Joint Hospital in Mesa, says that there is not much nutritionally in chicken soup that will make you feel better. “It is a bland, simple food that is easy to tolerate if you are not feeling well,” she said, which is a good thing.

But don’t underestimate the thought. She says if someone made it for you, like your mom, and you find the warmth comforting, the psychological benefit can make it physical. Marcantel agrees, but warns to stay away from canned soup and start from scratch with a real chicken. When we are sick, it is important to keep hydrated and soup can help, she said. The protein from the chicken is also good for you. It might make you feel better, but chicken soup is not cure-all.

Indulge late night cravings?

Is it bad to have a little snack with that cup of tea before going to bed? Many people say that eating after 8 p.m. will make you gain weight and believe overall that snacking is not a good idea. Actually the American Dietetic Association (ADA) believes that snacks have a bad reputation. The right foods in the right portions can make good snacks that can curb your appetite or increase your energy. Fruit, low fat cheese or apples with peanut butter are all healthy options.

An apple a day keeps the doctor away, right? “It’s going to take more than an apple,” said Marcantel. Not that an apple is bad for you. There are a lot of great things about apples, such as fiber in the skin and good vitamins. The darker the skin, the better; it will have more vitamins and antioxidants. But an apple alone won’t do it. She stated, “It is going to take exercise and a variety of nutritional foods on a consistent basis, but there is nothing wrong with an apple.”

The important thing to remember is that it isn’t when you are eating, but how much you are eating. Weight gain occurs whenever you eat beyond your hunger, said Johnson. Which is why eating at night can be a bad idea. “We usually don’t have time to overeat during the day,” she said, “but at night it is easy to over consume.” Especially if you are snacking in front of the television or reading the paper and not paying attention to what you are eating.

Food Fact and Fiction Part II