The truth about Agave syrup

We have seen it way too many times--a product comes out with a ton of fanfare and mass media marketing behind it and is labeled the next health craze of our time. It happened with soy, organic foods, energy drinks and a host of other items. While not hyped as much as the others mentioned, agave syrup can now safely be put in this category.

Let’s first discuss what Agave really is. Blue agave comes from exotic plants in Mexico that gets its powerful nutrients from the tropical sunlight.

If you ferment the nectar, you now are blessed with a drink that has caused millions of people to do things that they normally wouldn’t ever thought of and thus embarrass themselves in the process when drank in large quantities—Tequila!

But really, agave has recently been touted as the healthy alternative to refined sugar, when in fact it has been overly processed and stripped of most of its valuable nutrients.

This is basically all about fructose levels and blue agave has higher levels of fructose than any other sweetener on the market today and that includes even high fructose corn syrup—over 50% more!!

Keep in mind that fructose is the sugar that we find in our fruits and when consumed at moderate levels, are beneficial to your health because this natural sugar comes with enzymes, vitamins, minerals and antioxidants. It becomes a big problem when the fructose starts to be synthesized in the local lab, creating a manmade ingredient. The agave that is found in most markets today is chemically processed and highly concentrated with fructose, which the body cannot normally breakdown and process.

High levels of fructose are linked with many conditions but primarily obesity, diabetes and heart disease and metabolic syndrome. Also, high levels of fructose can be very damaging to your liver causing it to become fatty and diseased.

We also know that agave nectar is made in almost the same way as high fructose corn syrup “using a highly chemical process dependent on genetically modified enzymes"(http://www.westonaprice.org/modern-foods/agave-nectar-worse-than-we-thought).

Other reasons not to use agave nectar are:

-          high pesticide use

-          quality control is not adequate: most products being used today are less quality and can even be toxic

-          high levels of saponins: saponins are toxins that disrupt red blood cells and also have been linked to miscarriages due to increased blood flow to the uterus (pregnant women should stay away from agave products)

-          Stripped of all nutrients: mainly enzymes because if left in, the agave can start fermenting and turn into tequila ( Watch what you put on little Johnny’s oatmeal in the morning)

If you are like me and have that uncontrollable sweet tooth beckoning you at night, use natural stevia, LoHan and if you absolutely need agave nectar, make sure that you are getting the real deal. This will be difficult and require some research and maybe even a trip to Mexico!

Are Eggs good for us?

There is quite a bit of confusion on whether or not eggs are healthy for us. Conventional wisdom tells us that eggs increase cholesterol, they are high in fat and they’re not suitable for the heart patient. While there is some shreds of truth in each of those thoughts, eggs should be an important component in most of our diets when eaten the correct way.

Let’s first discuss the word that is usually synonymous with eggs—cholesterol. If you have valid concerns about your body’s cholesterol levels, this is a crucial point. Eggs that are consumed the proper way will NOT have an impact on total cholesterol in the body. How can you properly or improperly eat eggs, you might ask?

As I have said many times before, the more we cook our foods the better chance that we start to lose key nutrients in that food. With eggs, the more we scramble them, Sunnyside up them and 4 egg omelet them, the more chance that the cholesterol in these eggs become oxidized.  Oxidized cholesterol is found in other things such as processed foods, hydrogenated oils, deep fried foods, fast foods, chips, fries and a gazillion other things that are so darn tasty! This is the type of cholesterol that forms plaque in the lining of the arteries.

However, when we take that same egg and either eat it raw (the egg yolk) or soft boil it, then we are talking about a completely nutritious product that can, according to recent studies, decrease your risk of heart disease. This is the type of cholesterol that our body wants and needs. We always hear about the good and bad (HDL, LDL) cholesterol. Well, this affects the good type.

One egg has about 6 grams of protein and has all the essential amino acids required to be considered a complete protein.  You cannot say that for lots of different types of meats and particularly soy.

Some other key nutrients that are found in eggs include choline, which is great for mental function and memory. Additionally, Vitamins A & E which are strong antioxidants for the body, Vitamin B for energy levels and Selenium, another strong antioxidant and immune system booster.

Let’s not forget about the fats that are found in eggs. Initially, we hear the word fat and want to run away. But these are the essential fatty acids that are body requires.

Now that we know eggs, when eaten the correct way, can have enormous health benefits for us, the next debate is whether or not it makes a difference on the type of eggs we are eating.

When we want to find healthy eggs, it is critical that we look for higher quality free-range organic varieties.  We always want to look for the organic type, meaning the chicken was fed only organic food and not pesticide ridden grains (mainly GMO corn). 

My strong recommendation is to find a local farmer or farmer’s market and purchase your eggs from them opposed to commercially raised chickens found in grocery stores.

There is quite the nutritional difference between organically raised hens to commercially raised hens, including:

-          ¼ less saturated fat

-          2/3 more Vitamin A

-          3 times more Vitamin E

-          2 times more Omega-3 fatty acids

Let’s stay on this topic of Omega-3 fatty acids for a minute. We have all heard that these fatty acids are beneficial and while this is true, we need to make sure we are getting the right types of omega-3 in our diet. There are plant based omega-3’s (usually found in eggs, flaxseed, hemp seed and nuts) and there are animal based omega-3’s (fish, fish oil, krill oil).  While plant based is okay, most of the health benefits from taking omega-3’s come from animal based sources.

 I am not telling you to stop taking your flaxseed (which has ALA) but do your best in supplementing it with animal based sources that have DHA and EPA in it. Again, the health benefits are enormous and most Americans are deficient in omega-3’s.

According to Dr. Joseph Mercola, “Most of your health benefits associated with omega-3 fats are linked to animal-based omega-3 fats like EPA and DHA, not plant-based omega-3 fats like ALA. ALA is converted into EPA and DHA in your body, but only at a very low ratio. Even if you eat large amounts of ALA, your body can only convert very small amounts into EPA and DHA, and only when sufficient enzymes are present”.

Unfortunately, most of the eggs that are found in grocery stores have the ALA type omega-3’s, which is a bit misleading.

In summary:

- Effects on body cholesterol depends on how you are consuming eggs

- Raw yolk and soft boiled are your best choices (You may have concerns about salmonella but if you are truly eating healthy eggs, the risk is minimal. Only sick hens will lay salmonella contaminated eggs. If you just cannot seem to get a raw yolk down, a wise option would be to put it in a smoothie or mixing it up in oatmeal)

- Eggs scrambled, omelets or fried eggs turn into oxidized cholesterol, having detrimental effects on your health

-Key nutrients and antioxidants are found in healthy eggs

- Find a local farmer’s market or someone you trust who is raising hens on their own

-Free range organic are best options

- Don’t believe the Omega-3 claims on commercially produced eggs

When to use Ice or Heat for an injury

This is a subject that I probably talk about nearly every day because of the type of work that I do: treating injuries. It seems that a fair amount of people tend to neglect using one or the other and when they do make an attempt at using ice or heat, it is sometimes used at the wrong times.

So what is the correct way to utilize heat or ice? The best answer is that it depends on the circumstances, such as the type of injury, the individual involved and the duration of the injury. Each injury and each person has their own uniqueness about them so it is sometimes difficult to figure out which is most effective.

Let's start with types of injuries:  

Acute- These are sudden type injuries like a broken bone or sprained ankle where there will be significant swelling and inflammation involved. Acute injuries can last anywhere from 72 hours to 2 weeks. It is during this time, that ice is preferred and necessary. It is necessary to reduce any swelling and to numb the area, which will in turn reduce pain. Adding heat during this time should be avoided because it may actually increase swelling and pressure to the area which could result in increased discomfort.

Chronic- These type of injuries have developed over a course of time and are usually due to older accidents or an overuse syndrome (heavy lifting at work, computer work causing carpal tunnel, etc.). For the most part, heat is indicated for this type of injury unless it is a new aggravation of an older injury and there is swelling and tenderness involved. At this point, ice may be your best option.

Types of Heat and Ice and length of use

Heat: 

There was a time that the good ol' electric heating pad was the preferred choice but we have come a long way since then. While the electric pad is okay, it will distribute dry heat and the most effective source of heat is moist heat. Why? Because moisture will allow the heat to dissipate deeper into the muscles and tissues. If you have an electrical dry pad, you can apply a moist towel to the affected area and then place the pad over the towel ( I have given that recommendation out countless times over the years and no one has been injured....yet!)

A word of caution with electrical heating pads: don't use them in bed. Very easy to fall asleep and the small chance of a malfunction leading to serious injury. 

Other great sources of moist heat include: hot showers or baths, jacuzzi or hot tub, saunas or hot springs.

The general rule of thumb for heat usage is approximately 20 minutes. Anything more is basically useless and can also cause  decreased circulation to the area if used more than the allotted time.

Ice:

This is as easy as it gets. No real reason to go out and spend money when you can just wrap some ice in a towel or ziploc baggie and apply it to the area. Frozen bags of food can also be a temporary remedy. There are some great large and small ice packs to purchase if you did want to spend a little money. 

Another cute option is an ice massage. All you are doing here is filling up a paper cup with water, freezing it, peeling back the rim and massaging the area with the exposed ice.

The length of time to use ice is very important. Basically, you do not want to ice an area for more than 20 minutes at a time. My recommendation is to ice for 20 minutes, remove for another 20 minutes and then re-apply the ice for 20 minutes. Repeat this cycle for 2 hours.

The goal of ice is to numb the area to decrease the pain. At first you will probably feel, well, cold. Followed by burning, aching and finally numbness. At this point, the ice becomes ineffective.

What are some contraindications for Ice/heat (When not to use Ice or heat)

ICE

-decreased or increased sensation

-circulatory conditions

-Raynaud's disease

-High blood pressure

-frostbite

HEAT

 - Inflammation/swelling

 - infections

 - heart conditions

 - metallic implants

Hopefully, this has shed some light on the much debated question of ice or heat. You might get a different opinion from many different people or doctors or people trying to act like doctors but either way when dealing with most types of pain, the application of ice or heat is critical for the healing process.

Are your fruits and veggies clean?

It really seems lately that I have been seeing a big swing to the holistic side of health rather than conventional medicine. 

More and more people are getting on the "natural" bandwagon these days and that is great news! I have been preaching this gospel since Day 1 and will not stop now and it is great to see that people are being swayed in that direction. 

BUT, we have to be careful, real careful. Why? Because just like any industry, the health and wellness industry is all about big bucks and lots of people are profiting because of it. You can find it just about anywhere, "Organic", "All Natural", "Hormone free" and much much more. 

So here we are trying to be good and trying to make the right decisions for our families and it may all be for nothing? Not completely, but there is certainly some clever marketing out there. 

One area that is extremely important and that we need to pay extra attention to is our fruits and vegetables. We all know by now that raw or steamed veggies and fruits can have major health benefits due to the many nutrients it contains. It is always recommended that your veggie to fruit intake ratio should be 2:1, meaning eat twice as many veggies as fruits. This is primarily due to the fructose that is in fruits. While we know that it is natural sugar, it is still important to keep our fructose intake to <25 grams per day. This is especially important if you are diabetic or have blood sugar issues.

Okay, we are aware that fruits and veggies are great for us but how clean are they when we actually get them in our hands? According to the Environmental Working Group (EWG), there is a huge difference between conventionally grown produce (non-organic) and organic produce. They state that there are probably over 50 different chemicals by the time it hits the produce section in your supermarket! Obviously, I am pushing for organic products here but if you decide organic is not for you, please don't stop eating produce all together. Better to have pesticides than no fruits/veggies at all. 

The EWG also goes on to list the cleanest and dirtiest produce after extensive research. Here are the findings:

Dirtiest (Buy these organic)

1

Apples

2

Celery

3

Strawberries

4

Peaches

5

Spinach

6

Nectarines
– imported

7

Grapes – imported

8

Sweet bell peppers

9

Potatoes

10

Blueberries
– domestic

11

Lettuce

12

Kale/collard greens

Cleanest (Lowest in Pesticide)

1

Onions

2

Sweet Corn

3

Pineapples

4

Avocado

5

Asparagus

6

Sweet peas

7

Mangoes

8

Eggplant

9

Cantaloupe
- domestic

10

Kiwi

11

Cabbage

12

Watermelon

13

Sweet potatoes

14

Grapefruit

Some of the conditions that have been linked to long term pesticide use include Parkinson's disease, male infertility, breast cancer, prostate cancer, stillbirths, learning disabilities and some neurological conditions.

Hopefully, this should shed some light on the difference between organic and non-organic produce.  It is essential and absolutely worth the extra money to buy organic.

My suggestion on how to do this are to plant your own garden or if that is not possible, then find local farmer's markets(there are a ton in this area) to get your produce needs met. 

You are taking a big risk with you and your family's health by using non-organic produce. 

Treating stress and depression naturally

Is it actually possible to treat depression naturally and without toxic medications? My answer is a resounding yes! We have been inundated by the mass marketing of multiple medications that will assist us in creating the life we want or to make us happy or to stop making us feel so blue. The fact is that these type of psychiatric medications can cause serious adverse reactions, such as cardiac events, suicidal thoughts, headaches, sexual dysfunction and sudden death. 

Last year, over 700,000 people suffered adverse reactions from these type of medications and there were approximately 42,000 deaths!

My question is why would you put yourself at risk for these possible complications when there are alternative, natural options.

Please don't get me wrong, I personally know over a dozen people(some of who are family members) who are affected by depression and I have numerous patients who are affected by it. I feel a deep compassion for people who have this disorder and that is why I am writing about it....in hopes to persuade some to at least attempt some of these natural solutions.  

I am also not directing or authorizing anyone to go off of their medications unless you talk it over with your medical provider. 

But maybe, just maybe, you can begin the process of controlling this disorder naturally and not relying on these powerful and addicting drugs. It's important to realize that these drugs are not normalizing agents. They are abnormalizing agents and once you can grasp that concept, you might be able to understand why they would provoke a manic episode or be continually linked with sexual dysfunction, suicidal tendencies and death.

I also want to touch on the serotonin link to depression. There have been many studies done on this specific subject with some results indicating that there is a link and others indicating that there is no connection whatsoever. Therefore, this is nothing more than a theory due to repetitive inconclusive studies. Many people hold on to this as a "crutch" maybe because their family physician told them that this is the way they are programmed or the way they were born. This gets many people into a vicious cycle of reliance on medications because of what their doctor told them.

So what can you do to break the pattern and get yourself on a holistic path to mental wellness? 

1. Regular exercise: Studies do confirm that physical activity at least 30 minutes per day are just as effective as anti-depressant drugs. Why? Because it releases endorphins in our bodies, which are the "feel good" hormones in your brain. Find an exercise that you truly enjoy and do it regularly.

2. Volunteer: Helping others when we are in a rut, feeling blue or in a state of despair can dramatically effect our outlook on life. The satisfaction of helping another person or animal, or contributing to a project or topic that you strongly believe in and not expecting anything in return, can boost our mental capacity in a huge way.

3. Get more sleep: We need at least 8 hours of sleep a night. Nearly half of us get less than that. Some tips--cut out TV and electronic use at least 2 hours before you go to bed. In fact, try to decrease electronic use as much as possible. There is no reason (unless it's part of your job or school) to check emails more than once a day, or to continually check and see what people are up to on Facebook. 

Read something positive or spiritual before bedtime. Keep the room cool and dark, get a white noise machine and cut down on alcohol and caffeine use.

4. Enjoy nature and get outside: Vitamin D exposure is essential. In fact, recent studies show that people with the lowest levels of Vitamin D are 11 times more prone to depression than those with normal levels. Despite warnings that the sun is harmful to our skin, getting outside and enjoying everything that nature has to offer is a therapy in itself.

5. Diet: There is now overwhelming research that the foods we take in on a daily basis have a direct impact on our state of mind. Avoiding sugars, lots of grains, pasteurized dairy, processed foods, fast foods, soy products, high intakes of fatty foods, alcohol, caffeine and smoking are the baselines in stabilizing our moods.

Raw foods along with nutrient rich foods are just the beginning in revamping your diet. 

I am always available to do nutritional consultations and determining what foods in your diet need to be decreased and eliminated or increased and added.

Anti-aging tips: The 40 year old way to exercise

I recently started playing flag football in an adult sports league and have quickly learned that my body does not recover as easily as it used to. While I do exercise regularly, these specific type of "quick" movements did quite the number on my body in the days following the first game. 

The problem that most people my age experience is the loss of muscle mass, a problem that gradually increases each year. What does this exactly mean? Basically, that your body is unable to burn as many calories during activity and rest. This also has a direct effect on how the body will shift from muscle to fat. 

Now, even though I consider myself to be in really good shape, why would someone like me get so sore after a 60 minute pick-up game (Other than the fact I tried to put on my best Jerry Rice impersonation)?

The way that I and most people exercise is that way that we have been taught for years (Cardio for 20-45 minutes, upper body day, lower body day, etc, etc.). This type of exercise uses "short fiber muscles" (more on this in a moment) and while this is definitely important, it is also essential that we do get in some peak fitness exercises. I was first introduced to this form of exercise by Dr. Joseph Mercola who runs the website mercola.com

Peak fitness exercises is one of the only exercises that can increase human growth hormone(HGH), which is vital for our overall health and our longevity. After age 40, HGH levels will decrease if the proper steps are not taken. The physiology behind this involves our muscle fibers (slow, fast and super fast) and to increase the HGH levels in our bodies, we must use the super fast fibers. 

This is where peak fitness exercises come in. To utilize the super fast muscles, "burst" exercises are performed. This involves short segments (30 seconds) at a very high intensity rate (recumbent bike or treadmill is best) followed by a period of rest (90 seconds ). Now the number of times or repetitions will depend on your fitness level. If you are not used to working out, it is probably best to start out with 3 or 4 repetitions of this cycle and gradually work your way up to 8 total repetitions. 

So, just to break it down for you: 3 minutes of a warm-up, followed by a 30 second burst of high intensity pedaling, followed by 90 seconds of recovery. Do this 3-8 more times, again, depending on your fitness levels. Finish off with a cool down period of 2 minutes.  If you are able to do this 8 times, then this workout should take about 20 minutes.

Besides the enormous benefit of increasing your HGH levels as stated above, the other major effect of this type of exercise is it's fat burning capabilities. If you have had trouble burning off that mid portion of your belly or the flab on your sides, you owe it to yourself to at least explore and research this increasingly popular form of exercise.

In closing, while I would never deter you from doing your regular exercise, this might be a nice little spice to add to your routine. Additionally, Dr. Mercola advises to do this type of exercise only 1-2 times per week to prevent "burn out". 

It is also very important to add strength training to your routine because,remember, the more muscle you have the more calories you burn which will eventually cut down fat stores.

Since I have added this to my weekly workouts, I have noticed more endurance with my swimming and jogging workouts, more overall strength and less soreness after trying to re-live my football playing days :)

Children, diets and medication

I had a patient come to me recently for advice on her 8 year old daughter, who had been diagnosed with acid reflux and put on a strong regimen of prescription medications by her pediatrician. Additionally, her teacher suggested that she may have a hyperactivity problem and be "attention deficit".

Today, parents are being hoodwinked into the mainstream thinking that their kids could benefit from medications. In fact, a recent study done by Medco Health Solutions revealed that 1 in 4 insured children in the U.S. are taking prescription medication for a chronic health problem! For kids 10-19, the figure goes up even higher to 30%.

Some other staggering facts:

-girls aged 10-19 taking medications for type 2 diabetes has increased 200% since 2001

-medications for acid reflux and heartburn has jumped 147% since 2001 for adolescents.

-asthma and allergy medications have tripled in usage for kids 6-18

But if those numbers do not concern you too much, more than likely these will: In the year 2007 alone, half a million children and teenagers were given at least one prescription for an antipsychotic drug! This includes approximately 20,000 kids under the age of 6! These drugs are being handed out for symptoms of depression, anxiety and attention deficit disorder. These same drugs are given to adults for bipolar disorder and schizophrenia.

Some common side effects with these types of medications include drowsiness, fatigue, increased appetite, upper respiratory tract infection, vomiting, coughing, fever, tremors, dizziness and urinary incontinence.

And you wonder why you have gone through 15 different babysitters in the past year!

On a more serious note, major side effects from these medications include permanent muscle tics, hormone disruption, high blood sugar leading to diabetes and sometimes even death.

As a parent or guardian, it's important to realize that the leading diseases today are diet related, such as obesity, heart disease, diabetes and yes, even cancer. To take a prescription medication for a lifestyle related condition can turn disastrous--it is not going to help your child in the long run and probably going to lead to harmful side effects.

So other than being a healthy role model for your child, what else can you possibly do? Here are a few starting tips:

-Start with breastfeeding (if applicable, of course) and avoid baby formulas as much as possible, especially soy formulas.

-Take a close look at your child's diet: Avoiding sugar and pasteurized dairy are great starts

-Get your child active. Get them outside at least 30 minutes per day for some form of exercise

-Toss out the electronics! That's right, I said it! Okay, let's be realistic..how about limiting computer, TV and video game use to only  1-2 hours per week. It CAN be done.  30 % of US children are considered overweight!

-Research vaccinations: Very sensitive topic but please do your due diligence on this.

-Avoid antibiotics and over-the-counter medications: Usually riddled with chemicals and toxins, your child's immune system needs to develop properly and treating a fever with this junk just suppresses the normal functioning immunity. The only time it may be needed is if a fever reaches 104 degrees or higher.

Don't follow this disturbing trend if your child's doctor is recommending a medication. Do the proper research and arm yourself with the proper questions before you take part in this. If your child is already on a medication, then you owe it to yourself and your child to take the proper steps in guiding them to live a natural lifestyle and not become dependent on any medication.