Diet and Supplements

The world of health and fitness has evolved with all kinds of technical jargon and terminology that can require a guide to get a handle on things. It can become confusing and terms like Lean Body Mass and Lean muscle can get mixed up. Body composition analysis allows an individual to understand their body in a much clearer way with insight into the body's health. Here we break down this technical terminology to get a basic understanding of how it is relevant to the body's health. Think of this as a combination glossary, and action guide.

Guide to Basic Body Composition

Percent Body Fat Body/Fat Percentage

• Percent Body Fat is a reflection of how much of the body's weight is made up of fat.
• It is calculated by dividing the weight of body fat mass by total weight.
• It helps to track progress whether trying to lose weight or gain muscle.

Takeaway

• This percentage can be applied to set percent body fat ranges.
• The healthy ranges are around 10-20% percent body fat for men and 18-28% for women.

 

Lean Body Mass/Fat-Free Mass Guide

 

Lean Body Mass is sometimes used interchangeably with Fat-Free Mass.

• Lean Body Mass is the weight of everything in the body that is not fat.
• This includes muscles, organs, bones, and body water.
• Lean Body Mass is not the same as muscle.
• Lean Body Mass is a collection of different types of body tissues that includes muscle.

Takeaway

• Lean Body Mass plus Body Fat Mass make up entire body weight.
• If the Lean Body Mass value is in pounds subtract this number from total body weight to get an approximation of Body Fat Mass.
• Divide this number by body weight, results are percent body fat.
• Lean Body Mass is closely related to the total number of calories the body needs every day.
• The Lean Body Mass forms the core of the body's metabolism, and this number can be used to help determine unique dietary needs.
• No more basing nutrition off the 2,000-calorie diet. This is a poor one-size-fits-all approach to food intake.

 

Skeletal Muscle Mass Guide

• Skeletal muscle is one of four major muscle types and governs all the movements that are consciously controlled. Everything from texting to deadlifting a barbell.
• It is the muscle group that grows/builds when exercising.
• Increased Skeletal Muscle Mass translates into increased strength.
• When trying to build up the body and grow in size, this is the value to track and watch increase over time.

• However, muscle is not just for strength.
• Muscle is made up primarily of protein and can act as protein storage.
• When the body is under severe stress like a traumatic injury, the recovery process is triggered and needs added protein, up to four times the amount.
• When the body is not able to get the proper amount of protein from a normal diet, the body begins to get what it needs from the protein storage/muscles.

 

Basal Metabolic Rate/BMR

• The Basal Metabolic Rate, or BMR, is the number of calories that the body needs to maintain Lean Body Mass. It is a significant component of overall metabolism.
• An individual with more Lean Body Mass will have a higher Basal Metabolic Rate.
• This is the reason why a 250-pound athlete needs to eat more than a 150-pound sedentary adult. Because the athlete has more Lean Body Mass.

• BMR can help make a healthy diet plan designed for fat loss or muscle gain by helping understand how much energy/calories from food the body needs.
• Multiplying the BMR with activity factor will estimate Total Daily Energy Expenditure or TDEE.
• Using the TDEE as a baseline an individual can develop a nutritional plan based on body composition goals.

 

Body Water Guide

• Body Water includes all the water in the body. This means everything from:

1. The water in the blood
2. Water in the organs
3. The water inside the bones

 

Body water can be subdivided into two types:

 

• Intracellular
• Extracellular

• Intracellular means inside the cells and includes the water in the organs, muscles, composing 2/3 of total body water.
• The remaining 1/3 is extracellular outside the cells and includes the water in the blood.

Takeaway

• When the body is generally healthy it maintains a healthy balance of intracellular to extracellular water with a ratio of around 3:2.
• When the balance becomes unbalanced or falls apart water monitoring becomes important.
• For example, individuals with severe health problems, like kidney ailments/failure, are unable to rid the body of extracellular water. This causes a buildup of water and requires removal through procedures like dialysis.

 

Dry Lean Mass

• Lean Body Mass includes everything that’s not body fat and includes body water.
• When all the water has been taken out what remains is known as Dry Lean Mass.

 

Lean Body Mass - Body Water = Dry Lean Mass

• This amounts to the protein content of the muscles and the mineral content of the bones.
• Most Dry Lean Mass will be found in these areas.

Takeaway

• Water monitoring can help track real, physical changes in the body.
• Lean Body Mass contains body water, and body water levels can be influenced by different factors like a recent workout or being low on carbohydrates.
• Changes in body water are considered technical changes in Lean Body Mass.
• When building muscle, the body is actually building new physical protein stores and reflects in Dry Lean Mass.
• An increase in Lean Body Mass can signal muscle growth, or not.
• However, an increase in Dry Lean Mass is a more favorable indicator that there is muscle growth.

Visceral Fat

• Two major categories of body fat.
• Subcutaneous fat is the fat under the skin and is the type that can be seen.
• The second type is called visceral fat.
• This fat collects inside the abdomen and wraps around the internal organs.

Takeaway

• Just because it cannot be seen does not mean it is not there.
• If it is there it is something definitely worth knowing about.
• This is because visceral fat is not just extra pounds but an active organ that secretes harmful hormones into the body that triggers never-ending inflammation.
• The more visceral fat, the greater risk of inflammation.
• Inflammation over time places added stress on the heart that can lead to cardiovascular problems.

Get Tested Today

Hopefully, this guide has clarified some of the common body composition terminologies. This is a basic overview designed to provide essential information about body composition and how it applies. A general understanding can help in making healthy lifestyle choices, like deciding to lose weight or dietary adjustments.

 

Body Health

Dr. Alex Jimenez’s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

 

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*

References

Westerterp, Klaas R. “Exercise, energy balance, and body composition.” European journal of clinical nutrition vol. 72,9 (2018): 1246-1250. doi:10.1038/s41430-018-0180-4

 

Borga, Magnus et al. “Advanced body composition assessment: from body mass index to body composition profiling.” Journal of investigative medicine: the official publication of the American Federation for Clinical Research vol. 66,5 (2018): 1-9. doi:10.1136/jim-2018-000722

Having the right attitude about weight loss can go a long way in being successful. Being overweight contributes to poor health, sleep problems, increased risk for disease/s, and back pain. Weight problems can result from:

 

• Eating the wrong food/s
• Limited or no regular physical activity/exercise
• Stress eating
• Age
• Genetics

 

These can all be overcome by setting sensible goals and realistic expectations. The first step is to discuss weight loss and general health with your healthcare provider. A doctor, health coach, or fitness chiropractor can help develop a fully customized weight loss treatment plan along with exercise, diet, and lifestyle changes/adjustments. Weight loss plans can include:

 

• Dietary
• Exercise
• Behavioral
• Medication
• Surgical modification of the digestive system if necessary

 

A realistic properly developed and safe weight loss plan has a greater rate of success. If your doctor isn't quite sure which is the best approach, they could reference a health coach, weight loss, or metabolic specialist. Assessing one's body weight is now a more involved process than just stepping on a scale. The assessment usually involves measuring the Body Mass Index or BMI, waist circumference, and medical history. This information is analyzed to determine if there are any risks due to excess weight like high blood pressure, diabetes, heart disease, and cancer.

Nutrition Feeding The Body

A weight-loss treatment program does require a reduction in calories. An optimal treatment plan means changing/adjusting lifestyle bad habits and turning them into good/positive habits. This can include nutritional education, relearning to eat, manage stress, and adapting.

 

It is important to feed the body the proper nutrients it needs to maintain optimum health. No one food has all these essential nutrients. Therefore, it takes a combination of a variety of foods to help meet the body's needs. If an individual has been overweight or obese for an extended amount of time, the body could be starving for these vital nutrients.

 

Nutrients Sources Functions Proteins Meat, Fish, Poultry, Eggs, Dairy, Legumes, Nuts Formation of muscles, bone, blood, enzymes, specific hormones, cell membranes, tissue repair, regulates water/acid-base balance Carbohydrates Grains, Fruits, Vegetables Supplies energy to brain cells, nervous system, blood, and muscles during physical activity and exercise Fats Meat, Fish, Poultry, Supplements Supplies energy, insulates/cushions organs, helps in vitamin absorption Vitamins Fruits, Vegetables, Grains, Meat, Dairy Promotes chemical reactions in the body's cells Minerals Contained in most food groups Regulates body functions, assists with growth, a catalyst for energy release Water Water, Liquids, Fruits, Vegetables Medium for transporting chemicals, assists in chemical reactions, regulates temperature, removes waste, accounts for 50-70% of body weight

Types of Fats

Fats are essential in absorbing fat-soluble vitamins A, D, E, and K.

 

• Saturated Fat is known to increase blood cholesterol levels. This type of fat is found primarily in meat and dairy products. For example butter.
• Polyunsaturated Fat has been shown to lower blood cholesterol levels. It is found in plant sources like cottonseed, corn, safflower, sunflower, and soybean.
• Monounsaturated Fat has been shown to lower the low-density cholesterol or LDL, which is unhealthy cholesterol. It can be found in avocados, olive, canola, and peanut oil.

 

A healthy diet should not exceed 30% of fat per day. An easy way to cut back is to:

 

• Go for lean cuts of meat
• Trim the visible fat
• Remove the skin from poultry
• Select water-packed tuna
• Choose dairy products made from skim or low-fat milk

Eating and Losing Weight Recommendations

These recommendations could be redundant, but it is a start.

 

• Drink at least eight glasses of water every day. This does not include tea, coffee or other beverages
• Eat only when hungry
• Stop when full
• Eat and chew slowly - It takes 20 minutes for the stomach to tell the brain the body is full
• Select foods that take a lot of chewing, which will satisfy the body with less food
• Drinking a warm beverage with a meal helps promote the feeling of fullness and satisfaction
• Serve food on a smaller plate - This fools the eyes, fooling the brain into believing that the meal is the same amount
• Have a piece of fruit or a small fruit smoothie in between meals to keep hunger in check
• Keep the kitchen stocked with healthy ready to eat snacks
• It's the small thorough steps that add up to achieve goals

Physical Activity Benefits

Healthy food combined with healthy eating habits and regular physical activity can help weight loss goals be met. Building and preserving muscle mass helps the body burn calories. Plus it decreases the risk of:

 

• Heart disease
• High blood pressure
• Type 2 diabetes
• Colon cancer
• Breast cancer
• Osteoporosis
• Arthritis
• Reduces body fat
• Lowers cholesterol
• Relaxes muscular tension
• Reduces anxiety and depression
• Increases energy, concentration, self-esteem, self-confidence

 

Doctor of Chiropractic Weight Loss

 

 

Dr. Alex Jimenez’s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

 

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*

Many people that want to lose weight also suffer from some sort of back pain. While chiropractic and associated therapies can ease back pain and aid in healing, healthy lifestyle changes are also pretty important, especially weight loss.

 

Excess weight puts increased pressure on the spine, especially the lower back. The more individuals can near their ideal weight, the easier it becomes to treat and eliminate back pain. 

The Importance Of Losing Weight

Research shows that obesity makes back pain more likely.

Research has shown that excess weight and obesity do increase the risk of suffering from low back pain. A meta-analysis of the research on obesity and low back pain found that overweight and obese individuals were most likely to seek care for low back pain, including chronic back pain.

The components of the spine can wear down.

The spine is strong, but it is also delicate. The vertebrae are linked and supported by soft tissues, like discs, ligaments, and tendons.

 

These soft tissues make it possible to move, flex, twist and turn in a variety of ways, allowing your body to be quite mobile. But these soft tissues are prone to wear and tear.

 

Even a healthy body will experience wear and tear as it ages. When you add extra weight, though, you increase the wear and tear – and become more susceptible to injuries.

Extra body weight increases damage to the spine.

If you have ever carried an object for an extended period of time, like a bag of groceries up and down stairs or a jug of liquid across a parking lot, you know how it can wear you down. While you may feel fine at first, the longer you go, the more tired you become.

 

Extra body weight is something you carry around with you everywhere you go.

 

• Across the parking lot.
• Going up the stairs.
• Even sitting in a chair.

 

The structural components of your body, including your joints and the muscles that support them, are constantly forced to handle the extra pressure.

 

All the extra pressure transfers force through your joints, including your spine. Over time, the force will do damage. Discs will wear out faster, which can lead to degenerative disc disease and back pain.

Injuries can become more severe.

The extra weight makes every accident and injury more damaging. Slipping and catching yourself, which may have been okay before, could now pull or tear muscles and tendons. Every time you are in an accident, your body will have a harder time maintaining safe alignment. 

Common Injuries Caused by Excess Weight

1. Herniated disc

A herniated disc occurs when the tough outer layer of the disc is torn, allowing the soft inner layer to protrude. The protrusion can put pressure on nerves in the spine.

2. Pulled and torn soft tissues.

Excess weight makes it more likely that you will pull or tear muscles, tendons, and ligaments.

3. Low back pain

The lower back, or lumbar spine, is the part of the spine where most of the pressure is placed from excess weight. That is why low back pain is the most common form of injury we treat in overweight patients.

How Losing Weight Helps

Every pound you lose is one less pound your body must carry. The closer you get to your optimal weight, the easier it will be for your body to support your spine. When you get chiropractic adjustments, they will be more likely to remain in place. A healthy weight makes chiropractic care more effective.

 

If you are suffering from back pain and excess weight, please contact us. Our chiropractic team can help you in your weight loss journey, and we can treat your pain in a way that is both effective and non-invasive.

Metabolic Syndrome:

 

Key indexing terms:

El Paso, TX. Chiropractor Dr. Alex Jimenez & Athletic Fitness Trainer Daniel Alvarado take a look at why people trying to lose weight are always hungry.

Why Am I famished … like all of the time?” Is that a question you’re asking a lot lately? That’s because weight loss is a bit more complex than “calories in, calories out.” While that is certainly important, getting your hormones under control is essential to stifle an out of control hunger.
Fortunately, you’re not destined to get a life of counting calories (and feeling starved all the time). Eating well, exercising and moving more during the day are key methods to shed weight. However, you can find several other ways to begin chipping away at those last few pounds, too. Here are a few odd things which make you hungry. And how you can start taking steps to reverse overeating …

I Am Hungry Because? 3 Odd Causes
 
1. Salt

Eating salt makes you thirsty? Nope. A team of researchers from Vanderbilt University found that while excessive salt consumption can cause you to be thirsty initially that the body really begins producing and keeping more of its own water. This forces the body to truly use lots of fuel to break down muscle mass, fueling your hunger. This breakthrough finding changes what we all know about salt and hunger and sheds new light on overeating and its dangerous side effects. (1)
Getting your salt intake under control is essential, if you’re appearing to lose weight quickly.

2. Air Conditioning

There a theory that our body is primed by air condition for overeating and weight gain. Individuals look to eat more in chilly temperatures. Why? The body’s trying to remain warm. I get using air conditioning in order to avoid extreme and dangerous heat, but I wouldn’t make air conditioning a habit if you’re attempting to slim down. (2, 3)

3. Particular Drugs

Certain drugs might be fueling your desire. Insulin, some allergy meds, steroids and even some blood pressure meds and anti depressants are proven to activate hunger and weight gain. While you shouldn’t only get from your meds without speaking to your own doctor, fixing leaky gut can go a ways in actually reversing a long listing of other symptoms and also allergies. (Rather than simply covering them up.) Working on bowel repair can start the process of fixing the main cause of several ailments.(4)

How to Get Your Hunger Under Control

It’s possible for you to take several approaches to get reset your food cravings — and finally Why I ‘m keen, involve some solutions on your “?” question. You might want to work with your doctor to ID any hormone imbalances. But regardless of that, here are other things it is possible to do:

 

• Work natural appetite suppressants. These generally include green tea extract, foods that are hot, saffron extract and high-fiber foods.
• Find out the way to work with grapefruit essential oil. Just the smell of grapefruit oil excites sympathetic nerves that supply the brown adipose tissue and adrenal glands, which might help stimulate fat loss.
• Exercise consistently. Mix it up with other types of exercise and busted training you like.
• Eat foods that balance your hormones naturally. Avocados are at the very top of that list.

Final Thoughts On, “Why Am I Always Hungry?”

 

• There really are several things that are surprising that may be causing you to overeat.
• A lot of salt doesn’t make you thirsty, it really activates your body to generate and keep more water, which makes you even hungrier and takes bunch of energy.
• Getting enough sleep, eating foods that balance your hormones and selecting appetite-suppressing foods and spices are able to help you avoid overeating.
• Straightforward smelling grapefruit essential oil can in fact help boost weight loss and hunger amounts that are reduced.

Restaurants are the number-one place to sabotage your diet, according to new research that will surprise no one who’s ever tried to lose weight while eating out.

The year-long study, which was presented at a recent meeting of the American Heart Association, offers insight into tempting foods and the behaviors they trigger. By using a smartphone app, researchers followed 150 overweight people who were trying to stick to a weight-loss plan throughout their daily lives. The people in the study, most of whom were women, checked in up to five times a day and reported where they were, who they were with and whether they had strayed from their eating plan (or were tempted to do so.)

The dieters were also asked to log in anytime they ate (or considered eating) foods or portion sizes they knew were inconsistent with their plan.

Some clear patterns emerged from this deluge of data. People reported the most temptations when they were in a restaurant or bar, or when they were in the presence of other people eating. They noted fewer desires to overeat at home or work, and even fewer when they were in their car or in other people’s homes.

People had about a 60% chance of succumbing to those temptations at restaurants and when they were around others who were eating. Their odds of lapsing at work or in the car were lower, about 40% and 30%, respectively.

RELATED: THE 10 MOST ADDICTIVE FOODS AND HOW TO STOP EATING THEM

“You might think that everybody knows they’re at higher risk when they go into a restaurant, but people go out into these toxic environments and they forget,” says lead author Lora Burke, professor of nursing at the University of Pittsburgh.

People may also see eating out as an excuse to take a break from their diet, she adds. “We remind people that it’s not a diet they can go on and off; it’s a lifestyle,” she says. “It’s okay if they want to go out Friday night and eat wings, but then they need to cut back on Thursday and Saturday.”

Eating at home was a safer bet, though not a foolproof one. People reported fewer food temptations in their homes and those of their friends than they did in restaurants. But when those temptations appeared, people gave in nearly 65% of the time. Even when they were completely alone, people were still likely to lapse about half the time.

Burke says there aren’t yet any commercially available smartphone apps that collect and analyze this type of data for the general public. But such a tool could be valuable for helping people learn and adapt to their diet-related weaknesses, she adds.

RELATED: THESE ARE THE FRUITS AND VEGETABLES YOU SHOULD ALWAYS BUY ORGANIC

“We can go to an individual and say, ‘These are the high-risk situations you’re vulnerable to, so you need to keep your guard up and practice strategies for sticking with your plan,’” she says. “We could even intervene by sending a message right back to them when they need it, reminding them of why they may need to work really hard.”

Measuring diet in the moment may also provide researchers with data that’s more detailed and accurate. “When we ask people to recall what they ate and how they felt, there are a lot of biases and problems remembering,” says Burke. “This way, we can be there as people are going through weight-loss challenges and find out exactly what they’re feeling, and when.”

Superfoods are nutrient-rich foods that can be incorporated into an individual's diet to achieve optimal health. We look at which foods contain the most nutrients, and how to create meals with the best variety of foods to improve overall health and support strong body composition.

 

Superfoods have a high-levels of antioxidants, along with many vast amounts of essential vitamins and minerals. These are fresh, colorful foods that are packed with nutrients. The more vibrant the color, the more antioxidant power. What to look for in different foods to optimize health and improve your body composition is the objective.

 

Superfoods

 

Superfoods can be defined as food that is rich in compounds that are highly beneficial for health. Foods like phytochemicals, fiber, and Omega-3 fatty acids. National nutritional guidelines consider these foods as powerhouse fruits and vegetables. Research shows that a diet rich in fruits and vegetables is associated with a reduced risk of chronic disease.

 

Antioxidants like polyphenols have anti-inflammatory properties. Inflammation can be caused by infection, injury, and disease. A diet rich in antioxidants helps lead to faster recovery time from injury, illness, as well as, exercise-induced stress.

 

• Antioxidants reduce free radicals, prevent and repair damage caused by oxidative stress. Oxidative stress happens when free radicals start to accumulate in the body. It can play a significant role in chronic and degenerative illnesses like cancer, arthritis, and cardiovascular disease.

 

• Anthocyanins are a type of polyphenol that acts as antioxidants that can help reduce the chance of chronic disease. Pigments are found in plants, which give certain fruits and vegetables their vibrant colors. These include:

 

1. Berries
2. Cherries
3. Peaches
4. Pomegranates
5. Black beans
6. Eggplant
7. Purple sweet potatoes

 

Evidence suggests that a diet rich in anthocyanins helps:

 

• Reduce oxidative stress and inflammation
• Prevent cardiovascular disease
• Control of diabetes
• Prevent diabetes

 

Superfoods can help individuals with:

 

• Weight loss
• Improved muscular function
• Body composition improvement
• Boosting the immune system

 

Key Nutrients

 

Antioxidant properties are found in many superfoods along with nutrients to be aware of. The nutrients listed can be beneficial in optimizing health. Remember to consult a doctor before making or supplementing dietary changes.

 

• Vitamin B
• Vitamin C
• Omega-3 Fatty Acids
• Magnesium
• Zinc

 

Omega-3's

 

Omega-3 fatty acids promote many health benefits, which include reduced risk of obesity, heart disease, and other chronic illnesses. Omega-3’s contain anti-inflammatory properties and help enhance recovery after exercise. A standard diet usually contains a higher ratio of Omega-6 fatty acids compared to Omega-3's. This unbalance increases inflammation and reduces immune system response. Omega-6 acids include vegetable oils that do offer health benefits. However, it is important to keep a healthy balance between the two. Top sources of Omega-3's include:

 

• Fatty fish
• Fish oils - salmon, mackerel, and cod liver
• Oysters
• Chia seeds
• Flaxseeds

 

Magnesium

 

Magnesium supports the health of the immune system. It supports and maintains healthy bone structure, muscle function, and insulin levels. It assists the body with energy, metabolism, and acts as a calcium blocker. This reduces cramping and aids in muscle relaxation after working out. Magnesium is essential for over 300 biochemical reactions in the body. A deficiency can increase the risk of cardiovascular disease.

 

Research shows that magnesium deficiency can lead to a higher risk of insulin resistance. Magnesium-rich foods like dark leafy greens, nuts, legumes, and whole grains are also high in fiber. Individuals that have a diet rich in magnesium have a higher intake of dietary fiber, as well. Fiber helps with digestion, control weight, reduce cholesterol, and stabilize blood sugar. The best sources of Magnesium include:

 

• Green vegetables such as spinach, swiss chard, and turnip greens
• Nuts such as almonds and cashews
• Seeds
• Legumes
• Cocoa

 

Zinc

 

Zinc is an essential nutrient for overall immune function support. It is an antioxidant that helps with anti-inflammatory and oxidative stress responses. Chemical reactions within the body require zinc. Zinc is a necessary element for muscle protein synthesis and hormone regulation.

 

Zinc deficiency is common in seniors and can be connected with degenerative diseases like rheumatoid arthritis, atherosclerosis, and age-related macular degeneration. Deficiency can also cause weight loss, delayed growth, and muscle atrophy. Zinc supplements are not recommended for healthy individuals as they can interfere with other essential vitamins and micronutrient interactions. Top sources of Zinc include:

 

• Chicken
• Red meat
• Legumes
• Nuts
• Oysters

 

Vitamin C

 

Vitamin C is one of the immune systems supporting vitamins. It is an antioxidant that helps reduce free radicals and protects macromolecules from oxidative damage that could contribute to chronic diseases. Vitamin C deficiency has shown an increased risk of developing cardiovascular diseases, which include coronary heart disease, ischemic stroke, and hypertension.

 

Vitamin C has a significant role in collagen synthesis and provides support in vascular function, which helps reduce inflammation and inflammatory diseases like atherosclerosis. Vitamin C has been found to play a role in possibly lowering blood pressure. Evidence suggests that vitamin C can help prevent obesity and obesity-related illnesses. Top sources of Vitamin C include:

 

• Broccoli
• Tomatoes
• Citrus fruit
• Strawberries
• Cherries
• Peppers

 

Vitamin B

 

Eight vitamins that make up the B vitamin complex all have various responsibilities for energy production and DNA synthesis. An increased intake of vitamin B is associated with improved metabolic pathways like glucose metabolism and reduces obesity risk. Consuming enough of the vitamins is essential. Having a deficiency in just one vitamin can lead to decreased energy, poor cognition, and muscle weakness.

 

The eight vitamins in the B complex are:

 

• B1 - Thiamine
• B2 - Riboflavin
• B3 - Niacin
• B5 - Pantothenic acid
• B6 - Pyridoxine
• B7 - Biotin
• B9 - Folic acid
• B12

 

The best sources for B vitamins include:

 

• Asparagus
• Avocado
• Bananas
• Beef /liver
• Eggs
• Lentils
• Nuts
• Spinach

 

Eating Superfoods

 

• Leafy greens that are rich in vitamin A, C, and K, iron, and more
• Salmon is a great source of Omega-3s
• Cherries are rich in vitamin C and polyphenols
• Berries are rich in Vitamin C and high in antioxidants
• Nuts are packed with essential vitamins, minerals, and healthy fats
• Garlic is a great source of Vitamin C and B-Complex
• Turmeric contains potent anti-inflammatory and antioxidants
• Cacao is packed with nutrients, and contain magnesium, zinc, iron, potassium, and more
• Manuka Honey is packed with antioxidants and anti-inflammatory properties
• Tea/s are filled with antioxidant properties and polyphenolic compounds

 

These superfoods have been shown to:

 

• Improve body composition
• Reduce the risk of chronic illnesses
• Provide immune support
• Antioxidant properties
• Reduce inflammation, oxidative stress, and free radicals

 

Leafy Greens

 

Leafy greens like spinach, kale, turnip greens, and collard greens have been shown to reduce the risk for type II diabetes and cancer, which includes breast cancer, and they help protect against depression symptoms. Leafy greens contain many nutrients, which makes them a superfood staple. Leafy greens contain vitamins A, C, and K, iron, folate, zinc, and magnesium. They are a great source of fiber, carotenoids, and antioxidants that help to protect the cells.

 

Salmon

Salmon is a perfect source of Omega-3s. These help in improving the immune system's response, neuromuscular functioning, and enhanced cognition. Eating plenty of salmon, and other fatty fish helps reduce blood pressure and symptoms associated with coronary heart disease. Consuming whole-food proteins like salmon help with workout/exercise muscle protein synthesis better than a protein supplement. Omega-3's can improve body composition because the fatty acids counteract muscle atrophy and promote recovery from muscles not being used brought on by surgery and inactivity.

 

Cherries

 

Cherries contain a high source of vitamin C and polyphenols. Both contain antioxidant and anti-inflammatory properties that help reduce oxidative stress. Oxidative stress contributes to inflammation and atherosclerosis, which can contribute to cardiovascular disease. Cherries promote health, provide cardioprotective support, help to reduce blood pressure and LDL cholesterol.

 

Berries

 

Berries are known for containing antioxidant properties. Berries like:

 

• Blueberries
• Strawberries
• Lingonberries
• Blackberries

 

All contain flavonoids and anthocyanins. Both of these help in reducing oxidative stress. Eating berries has been shown to improve cardiovascular health. Moderate consumption of berries helps improve blood platelet function and HDL cholesterol, as well as helps reduce blood pressure. Anthocyanins, flavonoids, and phytochemicals are believed to reduce the risk of cancer, primarily of the GI tract and breast. Berries can also provide neuroprotective support, that can help prevent a decrease in cognitive functions and dementia.

 

Nuts

 

Nuts are considered a nutritious superfood. They contain essential vitamins, minerals, and healthy fats. However, nuts are recommended in limited amounts because of their high-fat content. Also, nuts that are salted or flavored, lower health benefits. Individuals that eat a handful of nuts as part of a healthy diet have shown to be able to maintain and improve body composition.

 

Healthy lifestyle diets like the DASH Diet and the Mediterranean Diet recommend moderate consumption of nuts. They help lower blood pressure, improve heart function, and reduce contributing factors to coronary heart disease and diabetes. Nuts include a variety of nutrients like vitamins:

 

• B3
• B6
• B9
• E

 

All help in the reduced risk of metabolic syndrome and related illnesses. Nuts also provide antioxidants which include phytochemicals:

 

• Carotenoids
• Polyphenols
• Tocopherols

 

These compounds contain anti-inflammatory properties. And nuts have the potential to reduce the risk of cardiovascular disease, diabetes, and types of cancer.

 

Garlic

 

Garlic is an antioxidant and has been shown to improve immune function along with the cardiovascular system. It is a good source of vitamin C and B-complex vitamins. Both enhance the effectiveness of immune system protection. Eating garlic has been shown to help lower cholesterol, blood pressure, delays the progression of atherosclerosis, and improves circulation. Studies have shown that garlic is highly effective in preventing yeast infections, as well as, treating ear infections. There is a compound known as allicin and helps shield the stomach from the spread of Helicobacter pylori, a bacterium related to gastrointestinal cancer.

 

Turmeric

 

Turmeric is another antioxidant. It helps manage inflammatory conditions like metabolic syndrome and arthritis. The polyphenol antioxidant is curcumin. It has been shown to help reduce inflammation, pain, and benefits the kidneys. Curcumin has been shown to reduce symptoms resulting from metabolic syndrome. Curcumin has been shown to:

 

• Improve insulin sensitivity
• Reduce the accumulation of fat storage that can lead to obesity
• Lower blood pressure
• Lower oxidative stress

 

Cacao

 

Cacao is chocolate in the purest form. It is packed with nutrients and contains:

 

• Magnesium
• Zinc
• Iron
• Potassium
• Calcium
• Copper
• Manganese

 

Cocoa is the processed form that generally contains sugars and dairy products. The beans contain antioxidants and phytochemicals like polyphenols and flavonoids that protect cells against free radicals along with oxidative stress. There is a flavanol called epicatechin and is linked to improved cognition and a better mood. Dark chocolate helps reduce metabolic syndrome risk factors, including:

 

• Reduced blood pressure
• Improved insulin sensitivity
• Stabilized glucose levels

 

Heart function is improved by reducing platelet reactivity and inhibiting oxidant production.

 

Manuka Honey

 

Honey has antioxidant properties and provides anti-inflammatory and anti-cancer benefits. It is made up of:

 

• Sugars
• Flavonoids
• Phenolic acids
• Enzymes
• Amino acids
• Proteins
• Other compounds have anti-tumor and anti-leukemic properties

 

Manuka honey also has antibacterial properties and is very beneficial in healing wounds. Store-bought honey should not be used to treat cuts and wounds. Manuka honey is darker, and thicker that comes specifically from the manuka plant. It has more microbial properties than other types of honey.

 

All honey has antioxidants, but Manuka has high levels of organic compounds that correlate with increased antibacterial activity. It is among the most powerful antioxidants that benefit athletes. Honey can easily be incorporated into a daily diet as a sweetener for tea, or as a topping for yogurt or oatmeal. However, it is not recommended for infants under one year of age. This is because babies have a higher risk of contracting botulism.

 

Tea

 

Tea contains antioxidant properties and polyphenolic compounds. Studies show the polyphenols, specifically in green tea have anti-inflammatory properties. This is a common treatment for preventing osteoarthritis. The catechins are a type of phenol that helps reduce free radicals and the presence of oxidative stress.

 

It has also been shown to effectively improve body composition. Drinking 3-4 cups of tea a day can significantly reduce weight gain and risks associated with metabolic syndrome. However, drinking 3-4 cups a day might not be the answer for everybody, it can be something to consider.

 

Incorporation

 

The objective is achieving optimal health, along with improved body composition. Choosing a diet that is nutrient-packed and includes a variety of fresh, whole foods is the primary focus. There is no miracle food or effective cure for cancer, but when nutrient and antioxidant-rich superfoods are part of an individual's diet overall health will improve. These are known as lifestyle diets and are meant to change habits and are not just for losing weight. These lifestyle diets include:

 

Dash Diet

 

The DASH diet stands for Dietary Approaches to Stop Hypertension. This diet is non-restrictive and promotes the consumption of fresh, whole foods while focusing on serving and portion sizes. The National Institute of Health developed this as a means to reduce blood pressure and improve cardiovascular health.

 

Mediterranean Diet

 

This diet is based on the eating habits of those living in countries that surround the Mediterranean. Studies determined individuals living in this region were among the healthiest with the lowest chances of cardiovascular-related conditions/diseases, obesity, and improved mental wellbeing. It emphasizes physical activity and consistent consumption of fresh, whole foods, including heart-healthy foods like fish and various seafood.

 

Flexitarian Diet

 

The flexitarian is a semi-vegetarian diet that is primarily vegetarian with occasional meat or fish. It focuses on sustainability and recognizes the vitally important protein, vitamins, and other nutrients that meat contains. However, meat is not eaten every day.

 

Individuals that switch from mostly meat diets to flexitarian have shown to improve body composition reduce the risk of developing metabolic syndrome along with diabetes, and cancer. Making adjustments do not have to be huge changes. Small changes will go a long way. Adding these essential superfood nutrients can promote significant benefits for overall health and well-being.

 

Detox Diet

 

 

Dr. Alex Jimenez’s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

 

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*

If you have been paying any attention to the latest diet trends, the ketogenic diet has probably come under your radar. The diet has been gaining popularity for a while now and may stay that way—as those who follow the diet are able to obtain some impressive weight loss and other health improvements. The main question about the ketogenic diet is whether it is sustainable or not. It is a challenging diet to maintain, which means you will need to be quite motivated over the long-term to make it a permanent lifestyle.

Understanding Ketosis

Under normal dietary conditions, the body burns glucose for energy. Glucose, which comes from carbohydrates, is easy to access and works well for fuel. But under the right dietary conditions, it is possible to put the body into a state of ketosis, where it starts to burn fat for energy.

How the Ketogenic Diet Works

The ketogenic diet is designed to put your body in a state of ketosis. Successful ketogenic dieters are able to burn fat at a relatively rapid rate. But reaching ketosis requires eating a lot differently than most people eat, especially those eating the Standard American Diet (SAD). In fact, it requires eliminating almost all carbs.

 

There is actually quite a history behind the ketogenic diet. It was developed over 100 years ago to help children suffering from seizures. There are definitely proven benefits to ketosis for at least the short term.

 

The average keto diet consists of 75% fat, 20% protein, and 5% carbohydrates. Achieving this ratio takes focus and persistence, but it does start getting results quickly. It only takes around 72 hours to start going into ketosis and burning your body’s fat for energy.

What do Ketogenic Dieters Eat?

Popular foods in the keto diet include:

 

• Dairy that is high in fat—like butter, high-fat cream, and hard cheeses
• All types of meat—including beef, lamb, chicken, turkey, pork
• Eggs
• Seeds and nuts—including walnuts, pecans, almonds, peanuts, macadamias, and sunflower seeds
• Avocado
• Berries
• Broccoli and cauliflower
• Leafy greens—like kale, spinach, lettuces
• Coconut oil
• Saturated fats

What do Ketogenic Dieters Avoid?

There are some foods that the keto diet definitely does not include:

 

• All grains—including wheat, corn, rice, oats, etc.
• Legumes—beans, peas, etc.
• Fruit—bananas, apples, oranges, pears, plums, grapes, oranges, etc.
• Tubers—yams, sweet potatoes, russet potatoes
• Sugar for sweetening—agave, maple syrup, honey

What are the Challenges of the Ketogenic Diet?

Being a successful keto dieter requires a serious commitment to the task at hand. With the exception of perhaps the Inuit in the Arctic, it is difficult to think of a culture that does not eat any grains, fruit or tubers. Most meals are built around these staples. That means that finding a restaurant or going over to dinner at someone’s home and eating keto requires being very selective in what you choose. The best way to maintain your diet is to plan your meals and eat mostly what you make yourself.

 

The number of keto-specific options available at grocery stores and in restaurants has grown in recent years, but not enough to allow you to eat out at every meal and maintain your diet.

 

The biggest challenge of the keto diet is maintaining it over the long-term. Few people have the willpower to totally avoid pasta, bread, potatoes, fruit, sugar, and beans for years at a time. That does not mean you cannot try the diet out, switch to a regular or different diet, then switch back again if you choose.

Here for Your Health

As your chiropractic team, we are here to help you achieve and maintain optimal health. If you have questions about the ketogenic diet or other diets—or you just want to eat healthier—we would like to help. Contact us today to get started.

 

Benefits of Using Custom *FOOT ORTHOTICS* | El Paso, TX (2019)

Functional custom foot orthotics understand the anatomy of the foot. By supporting the 3 arches of the foot, functional custom foot orthotics can help promote proper posture to prevent a variety of health issues, including neck pain and back pain. Over the counter, inserts may create more harm than good. Functional custom foot orthotics can also help maintain overall health and wellness. Because every person is unique, functional custom foot orthotics can help balance a person's unique body structure and function. Dr. Alex Jimenez can help provide functional custom foot orthotics to patients who need to improve their overall health and wellness.

Heard about fasting? It is defined as, "abstinence from eating." What this diet has the potential for in medical benefits has increased quite substantially — both in animal and medical research. Inventor of the Fast Mimicking Diet (FMD) Dr. Longo is recognized as a leading expert on longevity and has done intense work in biochemical pathways. In other words the way cells and we as humans age. This diet can change all that!

What is so special about the FMD?

After years of experimenting with FMD in animal models and showing its benefits on metabolism and life span, Dr. Longo’s team analyzed the effects in human clinical trials. One hundred healthy subjects participated with half of them following the Prolon FMD five days a month for three months, while the other half ate their regular diet.

 

• Profound differences were seen in terms of:
• Weight loss
• Visceral fat loss
• Drop in:
• Blood pressure
• Blood sugar
• Blood cholesterol
• Markers of inflammation (FMD participants)
• Drop in insulin-like growth factor 1 (IGF-1); (this is a biomarker for cancer growth).
• Increase in stem cell production, (this is a marker for cell regeneration).

 

This diet works by shifting the body’s metabolism and enhancing the power of cells to help protect against chronic diseases like type 2 diabetes and cardiovascular disease. This idea is beginning to catch on: according to a 2018 survey from the International Food Information Council Foundation, intermittent fasting was last year’s most popular diet. Dr. Longo is now studying if a fast-mimicking diet can improve cancer ­outcomes and help prevent the disease.

 

Dr. Longo addresses the point that the more healthy food an individual chooses, the more one can eat. Individuals can still eat fats like pesto, and starches like pasta. The benefits happen when the individual loads up on produce. This brings in more nutrients, more fiber and the feeling of being more full. Dr. Longo is also working on the ability to train an individual's body to eat within a 12-hour day, which acts as a quick fast overnight.

 

Los Angeles, Calif.—July 31, 2018—On July 10, L-Nutra, Inc. became the first company to market a product that has been granted a patent by the United States Patent and Trademark Office (USPTO) for optimizing human healthspan, the length of time that a person is healthy. This follows a landmark patent issued in 2016 for treating diabetes and multiple patents previously issued for cancer treatment, but this is the first patented protocol to address health and wellness prior to the onset of disease. The patent is for the Fasting Mimicking Diet® (FMD®), discovered and clinically tested by the laboratory of Valter Longo and Keck Hospital at the University of Southern California (USC), a nutrition technology that is proven to reduce markers for age-related disease as well as promote tissue regeneration.

 

The Fasting Mimicking Diet is one of few nutri-technologies that has undergone extensive scientific research and clinical trials at major universities across the world. Last year, a landmark human trial published in Science Translational Medicine demonstrated that ProLon is clinically proven to reduce markers of the body’s aging process, optimize weight, and maintain healthy levels of multiple metabolic markers such as cholesterol, triglyceride, glucose, and CRP (an inflammatory marker). The secret to the Fasting Mimicking Diet relies on the body’s activation of the epigenetic, metabolic, and cellular reprogramming to survive prolonged periods of fasting.

 

Fasting Mimicking Diet Is Awarded First-Ever Patent for Optimizing Human Healthspan

Think You Might Be Interested?

FMD Info

• Diet Decreases Calorie Intake to 1,100 on Day One
• Then Around 800 the Next Four Days
• The program is rich in nuts — so not for those with a nut allergy
• Nutrients are crucial and are plant-based whole foods:
• Nuts
• Olives 
  Requires eating whole olives (note if you dislike olives)
• Teas
• Soup mixes - which are 80% fat, 10% protein, and 10% carbohydrate.
• During the five day fast:
• Exercise and Alcohol are prohibited
• Coffee is limited to zero or one cup a day

How to Use The ProLon Fasting Mimicking Diet

Ready For The FMD? 

 

What you want to know. To achieve the published results, one will possibly need to go through three cycles at specific times, where they don't conflict with family/social events like birthdays, weddings, quinceaneras, etc. After three months some will choose to do the program monthly or every other month for long-term health.

Increased Brain Power Study

• Preliminary studies with FMD showed remarkable brain changes
• FMD fed to mice four days in a row twice a month:
• Extended longevity
• Lowered visceral fat
• Reduced cancer incidence and
• Skin Lesions
• Rejuvenated the immune system
• Slowed down bone density loss
• In old mice, FMD cycles promoted:
• Brain growth
• Demonstrate improved cognitive performance
• It is possible that the best brains may result from the least caloric intake for five days a month

Doctor of Chiropractic, Dr. Alexander Jimenez looks at obesity in children and the risk of type 2 diabetes.
 
Close To 13 Million American Children & Teens Are Obese

And new research shows they may be four times more likely than kids with a healthy weight to develop type 2 diabetes by age 25.

Between 2002 and 2005, there were 3,600 cases a year of type 2 diabetes among U.S. kids and teens, according to the Endocrine Society’s Endocrine Facts and Figures report. A large study of British children produced similar results, the researchers noted.

“As the prevalence of obesity and being overweight has rapidly risen, an increasing number of children and young adults have been diagnosed with diabetes in the United Kingdom since the early 1990s,” said study co-author Ali Abbasi, a research fellow at King’s College London.

For the study, published April 25 in the Journal of the Endocrine Society, the researchers reviewed health records of 375 general practices in the United Kingdom.
 
BMI Is A Measure Used To Determine If Someone Is A Healthy Weight For Their Height

The team compared the diabetes status and body mass index (BMI) of about 370,000 children between the ages of 2 and 15.

The study found that 654 youngsters were diagnosed with type 2 diabetes and 1,319 with type 1 diabetes between 1994 and 2013. Nearly half of those with type 2 diabetes were obese. There was no link, however, between obesity and rates of type 1 diabetes, an autoimmune disease, researchers noted.

“Diabetes imposes a heavy burden on society because the condition is common and costly to treat,” Abbasi said in an Endocrine Society news release. “Estimates indicate one in 11 adults has type 2 diabetes, or about 415 million people worldwide. Given that diabetes and obesity are preventable from early life, our findings and other research will hopefully motivate the public and policymakers to invest and engage in diabetes prevention efforts.”

News stories are written and provided by HealthDay and do not reflect federal policy, the views of MedlinePlus, the National Library of Medicine, the National Institutes of Health, or the U.S. Department of Health and Human Services.

Most of us already know that eating less and moving more are the keys to dropping extra pounds. But if you’re already doing everything right and can’t seem to lose weight or are even gaining it you may have a hidden health condition that’s sabotaging your efforts. And the symptoms may be so subtle that even your doctor can miss them. Here, some possible weight-loss blockers and how to get the help you need.

A SLUGGISH THYROID

Your thyroid gland makes hormones that regulate the way your body uses energy. An underactive thyroid (hypothyroidism) disrupts your metabolism, as well as many other aspects of your health. Some estimate that as many as 10 percent of adults have hypothyroidism, which is more common in women and is most often diagnosed in the 40s and 50s.

Could this be you? Besides weight gain or an inability to lose weight, you may notice fatigue, hair loss, dry skin, joint pain and muscle weakness, heavy periods, increased sensitivity to cold, even depression. Many people with low-grade hypothyroidism just feel off, with no obvious signs of being truly sick.

How to get tested: Ask your internist to run a TSH (thyroid-stimulating hormone) screening. In general, the higher your TSH level, the slower your thyroid is. While traditional normal’ values are between .45 and 4.5, if your level is above 2, you might still struggle to lose weight, explains Jamie Kane, MD, medical director of Park Avenue Medical Weight and Wellness in New York City. Your doctor may also want to check your levels of T-3 and T-4, the two main thyroid hormones. But hypothyroidism isn’t always a straight numbers game; more and more doctors are now treating the symptoms, not just the blood-test results. If a patient isn’t feeling well, it’s often because her thyroid isn’t functioning as well as it should for her body, says Erika Schwartz, MD, an internist in New York City.

How it’s treated: Your doc will usually start by prescribing a low-dose T-4 thyroid hormone like Synthroid. If your symptoms don’t improve, discuss upping your dosage or switching to a combination of T-3 and T-4.

OUT-OF-WHACK HORMONES

As many as 1 in 10 women of childbearing age have polycystic ovary syndrome (PCOS), a condition in which a woman’s ovaries produce an excess of male hormones. In addition to causing ovulation problems and infertility, PCOS may go hand-in-hand with insulin resistance, a glitch in the way your body processes blood sugar, which is often associated with excess fat storage, especially around the waist. Left untreated, insulin resistance can lead to type 2 diabetes.
Could this be you? You may have irregular periods, excess facial and body hair, acne, some male pattern balding, and trouble getting pregnant, along with unexplained weight gain (though not everyone with PCOS has weight issues).

How to get tested: Your gynecologist or internist can test your levels of sex hormones for an imbalance of testosterone, progesterone, and estrogen, says David Katz, MD, director of the Yale Prevention Research Center. She may then test your blood sugar and insulin levels or perform an ultrasound to check for cysts on your ovaries.

How it’s treated: Lifestyle changes are usually the first step. If you’re already eating a healthy diet and exercising regularly, you may have to kick it up another notch to see results. If you have insulin resistance, Dr. Katz says, you’ll also want to cut out refined carbs and added sugars. If you’ve made these changes and still don’t notice a difference, your doc may prescribe a drug called metformin, which is used to treat insulin resistance as well as assist with ovulation (if you’re trying to get pregnant).

TROUBLE-MAKING FOODS

Most people know if they’re allergic to certain foods like nuts or shellfish, but many aren’t aware of food intolerances. While a true food allergy results when your immune system mistakenly identifies a food as harmful and mounts an immediate response, food intolerances can have a variety of causes, including lack of a certain digestive enzyme (as with lactose intolerance) or sensitivity to food additives, and tend to manifest over time, says Elizabeth W. Boham, MD, RD, a family practitioner at The UltraWellness Center in Lenox, Massachusetts. Eating a trouble foodthe most common being dairy, gluten, eggs, soy, corn, and nutscan lead to bloating and water-weight gain, among other symptoms. Experts estimate that food intolerances affect as many as 1 in 10 people.

Could this be you? You may regularly have bloating, gas, diarrhea, and constipationas well as seemingly unrelated symptoms like mild asthma, eczema, headaches, muscle and joint pain, and fatigue.

How to get tested: An internist or gastroenterologist can help you diagnose the problem, but you can begin to figure it out for yourself through an elimination diet. Dr. Boham suggests that you start by removing gluten and dairy (these are the biggest culprits) from your diet for two to three weeks. If you don’t notice a difference, also eliminate eggs, corn, soy, and nuts, and consider nixing additives such as food coloring and preservatives. After a few weeks, slowly reintroduce the possible culprits, one at a time, noting any reactions.

How it’s treated: If the reaction is severe, you’ll need to cut the offending food from your diet. For mild reactions, try a daily probiotic supplement, which restores the good bacteria in your gut necessary for digestion and can help prevent bloating and water weight gain. Dr. Boham recommends one with at least 10 billion live bacteria per pill.

PILLS THAT PACK ON POUNDS

Weight gain can be an unwelcome side effect of some drugs, including anti-depressants, steroids, and, more rarely, birth-control pills (due to a temporary increase in water retention).

Could this be you? You may notice weight gain within a few weeks of starting a new medication, though it could take several months before you see any effects, Dr. Kane says.

How to get tested: No special test is needed; you know if you’re gaining weight.

How to get tested: No special test is needed; you know if you’re gaining weight.How it’s treated: Talk to your doctor, who may be able to prescribe an alternative. In the case of anti-depressants, bupropion has been shown to cause less weight gain and possibly even lead to weight loss. With birth control pills, switching to a version with a lower dose of hormones might minimize weight gain. But remember, treating the condition you’re taking the drug for is your biggest priority, so you should never go off any meds on your own.

A grocery-store Pariah with potentially disastrous repercussions

Trump appointees to head the Department of Energy and the Environmental Protection Agency to the contrary, the war on science isn’t limited to conservatives. Liberals have their own anti-science biases. Where conservatives often reject science based on their literal interpretation of the Bible or due to an abhorrence of federal regulations, liberals appear to be motivated by a belief that all things natural are good, anything with a chemical name is bad, and everything that profits an industry is really bad (unless that industry makes dietary supplements).

If you don’t believe in the existence of the anti-science left, just walk into a Whole Foods store. At Whole Foods, you can buy products guaranteed to be free of: (1) one of the most important scientific advances in the 20th century (“GMO-free”); (2) a chemical resin that the Food and Drug Administration as well as every other regulatory agency that has weighed in on this subject has declared safe (“BPA-free”); and (3) a component of wheat that causes a disease that affects about 1 percent of the American population (“gluten-free”).

The Gluten-Free Is Probably The Most Destructive

 

In 1947, Willem-Karel Dicke, a Dutch pediatrician, was studying a mysterious condition of children with symptoms that included diarrhea, anemia, poor appetite, abdominal pain, bloating, and growth failure. Dicke was certain that these children were eating something harmful. He just couldn’t figure out what it was. Then a tragic event gave him the clue that he needed.

At the end of World War II, Holland experienced its hongerwinter (“winter of starvation”); many foods, especially breads, became unavailable. While most people in Holland were starving, children with Dicke’s unusual disease—called celiac disease—thrived. In 1953, at a meeting of pediatricians in New York City, Dicke presented evidence that wheat products were causing an intense autoimmune reaction in the intestine of people with celiac disease, later tracing the problem to one specific nutrient: gluten, the component of bread that gives it an elastic quality.

As described in Alan Levinovitz’s The Gluten Lie: And Other Myths About What You Eat, it didn’t take long for health hucksters to weigh in, warning the public that gluten caused not only celiac disease, but a wide range of other diseases.

In 2011, William Davis, a cardiologist, published Wheat Belly. Davis argued that wheat was a modern-day poison, even though it is no different from the wheat that was harvested 10,000 years ago. In 2013, David Perlmutter, a neurologist, published Grain Brain. Davis and Perlmutter claimed that gluten was causing autism, arthritis, Alzheimer’s disease, chronic headaches, fibromyalgia, chronic fatigue syndrome, depression, epilepsy, excessive moodiness, cancer, heart disease, obesity, and schizophrenia. Wheat Belly and Grain Brain shared several features: both books were enormously popular; both dramatically expanded the market for gluten-free foods; and both contained not a shred of evidence proving that their contentions were correct (assuming that you don’t count testimonials from Jennifer Aniston, Victoria Beckham, Gwyneth Paltrow, Miley Cyrus, and Oprah Winfrey as evidence).

Davis and Perlmutter ignited a firestorm. Now people with diseases not caused by gluten believed that gluten was their problem. Some, who had undiagnosed celiac disease, benefited. (Only about 15 percent of people with celiac disease in the United States know that they have it; many are incorrectly diagnosed with irritable bowel syndrome.) Others, who were now eating diets richer in fruits and vegetables, also benefited. Most people who embraced the gluten-free mantra, however, were doing nothing to promote their health. And they were spending a fortune to do it. A typical basket of gluten-free food costs almost three times more than other food.

 
Today 20 Million Americans Claim To Be Allergic To Gluten

 

When only about 3 million actually are, you can buy gluten-free hair products, gluten-free food for your pets, and go on gluten-free vacations. In 2014, the global market for gluten-free products totaled $4 billion a year; by 2019, it will be closer to $7 billion.

Although the harm of the gluten-free craze isn’t immediately obvious, it’s there. Imagine trying to avoid all foods containing wheat or related grains, including raviolis, dumplings, couscous, gnocchi, croissants, pita, naan, bagels, corn bread, muffins, doughnuts, pretzels, graham crackers, cakes, cookies, pies, brownies, pancakes, waffles, French toast, crepes, croutons, soy sauce, cream sauces, noodles, and beer as well as other foods that might contain gluten like potato chips, tortilla chips, salad dressings, french fries, meat substitutes, and cheesecake. Apart from trying to find meaning in a life that doesn’t include brownies or beer, staying within the ever-narrowing lines of the gluten-free maze can be a crushing experience.

The most unfortunate outcome of the gluten-free revolution is that demonizing food can lead to food fetishes or food phobias causing bulimia and anorexia, which affect about 2 percent of the United States population. These disorders aren’t trivial. Anorexia and bulimia have a mortality rate of about 4 percent. In fact, more people die every year from eating disorders than from all food allergies combined.

The cure for celiac disease is avoidance of gluten. The cure for gluten mania, on the other hand, remains elusive.

Paul A. Offit, MD is a professor of pediatrics and director of the Vaccine Education Center at the Children’s Hospital of Philadelphia and the author of Pandora’s Lab: Seven Stories of Science Gone Wrong (National Geographic, April 2017).

Gluten-Free Diets May Be Doing More Harm Than Good

Gluten-free #Diets have gained popularity throughout the years. Notable celebrities have gone gluten-free, and this includes Victoria Beckham and Gwyneth Paltrow. Millions of regular people around the world don’t eat foods with gluten.
However, there’s now evidence that suggests that no-gluten diets may increase the risk of cancer. It also enhances the risk of other chronic illnesses. This is because gluten-free foods contain high levels of toxic metals.
Two studies in the United States found that people who ate gluten-free foods had two-times the amount of arsenic in their urine, compared to those who eat foods with gluten. The studies also found that the gluten-free folk had 70 percent more mercury in their blood, as well as high levels of lead and cadmium.
The studies were carried out by #Researchers at the University of Illinois. People between the ages of 6-80 on gluten-free diets were looked at. They tested their urine and blood to come to their conclusion.

Scientists Give Warning

 

In the report, which was published in the journal Epidemiology, scientists warned that an increased risk of cancer and other chronic diseases might be associated with low-level arsenic and mercury exposure. However, the scientists did say the effects of the exposure from food sources were not certain. As for how contamination can happen, it’s mainly from rice flour, which is used as a substitute for cereals, bread, and pasta.

 

Other Products Gluten Free Linked To:

 

Parents around the world have been warned for awhile now about giving toddlers rice milk instead of cows’ milk. This is because of the dangers associated with it. However, repeatedly consuming gluten-free products have been linked to weight loss, skin lesions, and muscle wasting. It has also been linked to conditions such as diabetes and high-blood pressure.
Gluten can cause issues for certain people. Those with celiac disease or gluten sensitivity may experience issues if they consume gluten. The same goes for those who have a wheat allergy.