This Blood Test Could Save Your Life

Written by: Dr. Jeffrey Barke

If you can’t measure it, you can’t improve it. Measure the ratio of AA:EPA in your blood and you have an accurate account of your future health.

We all try to take good care of ourselves with the belief that if we do so we will reduce the chances of serious illness. We make attempts to eat healthy, we exercise, we don’t smoke, and we try not to drink too much. Our bargain is if we do these things we are less likely to get: cardiovascular disease, diabetes, and maybe even cancer. Are we sure? How do we know? What can we measure?

The answers to these questions are difficult and imperfect. Here’s my thesis. Cellular inflammation is the foundation upon which our genetic expression of disease occurs. Control inflammation and we reduce the chances of disease. Full disclosure: Much of my statements are supported by research. However, I take common sense liberty in broadening what the research shows.

Inflammation in our body can be seen by measuring fatty acids. Fatty acids are the building blocks of eicosanoids. Eicosanoids are hormonal messengers in the body that control inflammation, and are produced in every living cell in the body. Manipulating eicosanoids through nutrition and supplements can change cellular inflammation. The ratio of AA (arachidonic acid an omega-6 inflammatory fatty acid) to EPA (eicosapentaenoic acid an omega-3 anti-inflammatory fatty acid) is a measure of “Cellular Inflammation.” This term cellular inflammation was coined by Dr. Barry Sears. Yes, the Barry Sears that wrote the nutrition book “The Zone” and the more recent book “Toxic Fat.” Control cellular inflammation and you control the development of chronic disease.

The AA:EPA ratio can be altered by changing our nutrition and by taking fish-oil. AA (arachidonic acid) is found in processed foods, egg yolks, and animal fat. It can also be produced by the over-consumption of cheap refined carbohydrates and vegetable oils. If you minimize or eliminate these food sources you reduce inflammatory arachidonic acid in your body. EPA (eicosapentaenoic acid) is found in fatty fish such as salmon and sardines, and in fish-oil supplements. If you increase these food sources you increase the levels of anti-inflammatory EPA in your body.

The easiest way to reduce your AA:EPA ratio is to take fish-oil. A caution is in order however. Not all fish-oil is created equal. Fish, in general, is polluted. Eat too much fish and you are likely to get too much mercury and other pollutants like PCBs. Take too much impure fish-oil and the same is true. The fish-oil I take and recommend is the product produce by Zone Labs (Dr. Sears’ company) called OmegaRx.

I take this product for three reasons:

1. I believe it is the purest fish-oil on the market and every batch is verified by an independent 3rd party lab.
2. It has an EPA:DHA ratio of 2:1. Most of us get plenty of DHA but lack EPA therefore this ratio is important.
3. If I’m going to spend a fair amount of money on fish-oil I might as well support Dr. Sears as I believe his research into nutrition and inflammation is important work.

Control cellular inflammation and you control the genetic expression of disease. Measure the AA:EPA ratio in your blood to know your level of cellular inflammation. Most importantly, you can change it and your blood will tell within 30 days.

Coming Home from College for the Holidays: How to Handle the “Freshman 15″

Written by: Dr. Lyndsay Elliott

We’re happy to have a new guest blogger, Dr. Lyndsay Elliott. Dr. Lyndsay, PsyD, is a clinical psychologist who specializes in food and body image issues out of her Newport Beach office. We believe these topics are incredibly important as eating disorders are rampant in Orange County.

We’re excited to have Dr. Lyndsay’s expertise!

Starting college is an exciting but overwhelming time for most young adults. Learning how to balance academics, a new social scene, and any work obligations can leave self-care in a place of neglect. Even with the welcomed change of “leaving the nest,” transitions are a difficult time for most people, and learning how to nourish oneself without the conveniences of home can be a challenge.

You may notice that when your child comes from college for holiday break, that they have gained weight. Anxiety sets in because you’re concerned about how your child is taking care of themselves, what or if to say anything about the change, and yet not wanting to avoid dealing with possible issues that are associated with their changing body. Below you will find some strategies in dealing with such issues to help alleviate the stress as well as to provide support for your loved one:

• Don’t assume that the weight gain is an issue. Perhaps their changing body is reflective of self-exploration, new freedom and fun that they are experiencing at college. Creating independence and learning how to feed themselves appropriately takes time, and there is a learning curve associated with this new phase in self-care.

 

• Watch out for warning signs that your child is concerned about the changes in their body. How do they talk to themselves about the weight gain? Are they criticizing their bodies or complaining that they do not fit into their clothes? You may have to purchase a few new items of clothing during this time of transition so that they feel confident and comfortable, but you do not have to buy a new wardrobe. Once their weight settles out, you can decide what else, if anything, needs to be purchased.

 

• Have a body composition test done by a professional. Is the new weight reflective (and appropriate) of any growth that has occurred or an increase in age? Physical maturity usually completes during the college years, and weight gain/loss can occur during times of growth.

 

• Spend consistent time with your child, and be a good observer during meals. Are they eating intuitively, or are there new behaviors that cause concern?

 

• Continue to monitor your child’s actions following meals. Are they drinking a lot of water, then disappearing or spending long periods of time in the bathroom? If you suspect that your child is purging, you should confront them with any worries.

 

• State any concerns in a loving and clear, but firm manner. If possible, use the same descriptors that they are using themselves (i.e. “I’ve gained so much weight”) to prevent them from accusing you of believing they are “fat.” Any concerns that you have should be addressed directly in the context of what concerns your child is stating, or behaviors you have noticed.

 

• Ask questions. How is your child making the transition in college? What are their stressors in school? Have they developed friendships or when are they feeling lonely? Are they too involved with the social scene? Develop ways that you can best support them while also holding them accountable to take care of themselves (i.e. nourish themselves appropriately), and not be pushed away because your child is too embarrassed to admit any difficulties.

 

• Hold your child accountable for their actions, and any commitments they make to increase their self-care. If they are gaining weight because they are going out and drinking most nights, chances are they are neglecting other areas of their life (i.e. academics or sleep) and need to re-prioritize their commitments.

 

• Praise any positive behaviors during this time of transition. Remember that they are still learning, and continue to encourage in areas that are appropriate. The holidays are for spending quality time with loved ones, and celebrating new milestones (i.e. college). Do not allow the weight gain to take away from such special and infrequent experiences, but rather enhance and build upon this new phase of their life. Afterall, you are still their parent, able to offer guidance and support in times of need, while also holding your child accountable for self-care and without avoiding potentially destructive behaviors. Finally, if your child still needs more support, encourage them to seek out help from their college counseling center where they can receive (often free) support to cope with stressors, or specialized counseling in food and body image issues.

Lyndsay Elliott, PsyD, is a clinical psychologist and maintains a boutique practice in Newport Beach, California. Dr. Lyndsay specializes in food and body image issues, and has been an expert in the field since 1996. Dr. Lyndsay posts relevant information on her blog at www.DrLyndsayElliott.com, on twitter @DrLyndsay and Facebook at Dr. Lyndsay Elliott, Inc.

Fight Back Against Comfort Food

Written by: Dr. David Bloom

The holiday season is in full swing and while it becomes more difficult than ever to cut calories and keep to your health regimen, healthy doses of protein can help curb your stress-induced diet choices.

A new study has found that including enough protein in your diet, rather than relying on cutting calories, can be an important factor in controlling your appetite and preventing excessive consumption of fats and carbohydrates, such as stuffing, bread, rolls, and pie.

People who consume a diet that includes only 10% protein will snack more between meals, as well as eat more calories overall compared to those who fill their plates with 15% protein or more.

Researchers found that humans, by nature, have a strong appetite for protein and those that include less in their diet seek more energy through carbohydrates. Holiday standards, such as mashed potatoes, only reinforce this practice.

Carbohydrates are not only easy to make, but are often cheap and readily available like never before in our society. The easy access to these quick sources of energy has contributed to the obesity epidemic sweeping the country and contributes to overeating.

The U.S. Dept. of Agriculture has dropped the traditional food pyramid we grew up with in favor of My Plate. My Plate recommends a balanced meal and shows how to properly portion for your plate. The protein segment, between 15% and 25% of your balanced plate, should include a variety of foods made from low-fat meat, poultry, seafood, eggs, nuts, soy products, seeds, beans and peas.

To determine how much protein you should include, take your body weight in pounds and multiply by 0.37. This number will indicate the minimum amount of grams of protein you should consume on a daily basis. According to the Food and Nutrition Board at the National Academy of Sciences, a 120-pound person should eat 44 grams of protein each day, a 150-pound person should eat 55 grams of protein each day and a 200-pound person should eat 74 grams of protein daily.

An easy trick for the holiday season is to imagine the My Plate and try to replicate that on your own. Try placing the turkey, ham, chicken or prime rib on your plate in the recommended portion and eat it first, curbing your appetite for the delicious, although less nutritious traditional holiday fixings.

For more advice on creating a balanced diet, with the correct balance of protein, for you and your family, make sure to visit your personal physician or your nutritionist.