Alternative Grains

This week our Optimal Wellness Program focus is Alternative Grains. We coach the patients of our practice, as well as each other, to seek low inflammatory food options. Gluten free alternatives can be a particular challenge. For many this is an exploration into a whole new world.

The alternative grains list includes millet, quinoa, amaranth, teff, tapioca, buckwheat, arrowroot and rice. Many people ask “What exactly is quinoa anyway?” Quinoa is usually considered to be a whole grain, but it is actually a seed, but can be prepared like whole grains such as rice and added to soup or chili. Of all the whole grains, quinoa has the highest protein content.

There are many alternative grains all with their unique benefits. The best way to get started is to try a simple recipe that includes one of these grains. Once you try it perhaps you will find other ways to incorporate these grains into your favorite recipes. Below you will find a simple recipe for amaranth.

Apple-Walnut Amaranth
1 cup amaranth
3 cups plain almond milk (or other milk substitute)
¼ teaspoon ground cinnamon
Pinch kosher salt (optional)
1 large apple, skin on, cored and diced
½ cup chopped walnuts

Place the amaranth, almond milk, cinnamon, salt (if using), and apple in a medium saucepan.  Bring to a boil, stirring frequently. Cover pan and reduce heat to low. Simmer for 20 to 30 minutes until amaranth is soft. Top with chopped walnuts and serve.

Adapted from “The Ultrametabolism Cookbook”

Give this recipe a try and let us know what you think. We are posting recipes on our Facebook page all week. “Like” us on Facebook and follow along for more alternative grain ideas.

Why do I have cravings for sweets at night?

Underlying behavioral and psychological motives as causes for cravings is a prevailing belief in medicine and weight management alike. Although over eating does have a psychological component, it is only part of the puzzle. In a review by Bariatic Times, a medical journal for bariatric physicians, 15 different hormones were listed as having influence on appetite. Each individual's daily and even hourly hormonal make up changes significantly throughout the day. This effects our perception of what and how much we need.

Brain chemical imbalances, such as serotonin, are also associated with sweet cravings. Best put by the American Heart Association, “serotonin helps you feel less pain, less anxiety and less stress, so it improves mood by increasing relaxation. Some experts think that people who crave carbohydrates have low serotonin levels”.

So next time nighttime sweets overtake you, realize you may be instinctually treating an imbalance in hormones and brain chemicals, rather than sporting a weak constitution.

At The Center for Optimal Health our physicians treat hormonal imbalances using bioidentical hormone therapies. Learn more at www.cfohealth.com.

For Our Furry Friends

Our pets add so much to our lives. It is wonderful to walk in the door to a friendly face always happy to see you. I have a ten year old golden retriever, Cosmo who is just that sort of friend. He has been my faithful walking buddy for years. Unfortunately, in November he was diagnosed with terminal cancer. He was given a very short window of time for survival. Hang in there…it’s not all bad.

As soon as I learned of his prognosis I started looking alternative treatments. He is taking Prednisone so I knew his body was going to need support in order to avoid the side effects of long term use. What I found was incredible. One of our supplement companies, Thorne Research, has extended their product line to include a full line of veterinary products.

Right away I started him on a comprehensive immune formula, EGCg (green tea extract) and vegetables to which he responded to very well. Eventually he also needed gastrointestinal support for which we found a great product including probiotic. The veterinary support department at Thorne also recommended curcumin so he is taking the veterinary version of the Meriva.

At Cosmo’s last appointment the Veterinarian was at a loss for words. We have passed the date of expected survival and he has yet to show signs of decline. He is active and vibrant. This does not mean that we have made anything resolve or disappear. He still has cancer and it is still terminal. What we have done however, is preserved his quality of life as he battles this disease.

It is encouraging and makes me rethink how I have been feeding my pets and about how important nutritional support is for them as well. Thorne has products that are for basic nutritional support such as multivitamins and omega 3. They also have products that address more specific concerns such as digestion, anxiety, and mobility. Please let us know if you have questions. I would be happy to provide information about their products for you to share with your Veterinarian and can order any items that you would like to try.

Join Us for the Optimal Wellness Program

Optimal Wellness Program

At The Center for Optimal Health we have begun a weekly program for introducing healthy habits to our staff and associates to adopt in their daily lives. We wanted to share with our patient community the ideas that we are learning about and supporting each other in implementing.

Each week we will be introducing a new idea. The hope is that each of the healthy ideas will become habits that we incorporate in our daily lives. This week we are focusing on water.

Week One: Water

Did you know that our bodies are 70-90% water? Everyone has heard the recommendation of ‘8 glasses a day.’ The actual formula is based on you weight; the goal is to drink half your body weight in ounces of water so, if you weigh 120lbs, you should drink 60 ounces of water every day. Other fluids like herbal teas, and green drinks also count.

If you don’t enjoy the taste of water, one way to improve it is by adding lemon. Lemons can help balance pH, increase hydration and stabilize your electrolytes. In addition, they also aid in cleansing the liver and promoting healthy digestion. For those who like carbonation of soda, sparkling mineral water is a great substitute.

We have provided our staff with BPA free stainless steel water bottles for drinking so as to avoid excessive use of plastic bottles. Something as simple as having a water bottle with you throughout the day can serve as a reminder to stay hydrated.

In addition to adding water this week we are discouraging drinking soda, sugary lattes and coffee. The reason for this is because soda is very high in phosphoric acid. When phosphoric acid is consumed it puts the body in an acid state, drawing on the body’s mineral reserves to buffer the acid effects. Same goes for the high sugar content in lattes, while lattes don’t contain phosphoric acid, the high sugar content can also be acid producing and tax the body’s minerals. Caffeine can also be detrimental to the body; caffeine can send the adrenals into overdrive and exhaust energy later in the day.

Week One Goal

Drink ½ of your body weight in ounces of water per day.

Reduce or eliminate the consumption of high sugar and caffeinated beverages.

Check in with us each week to learn about our new healthy habits. We encourage you to join us in the Optimal Wellness Program. If you have any questions please feel free to call us at 517-324-9400.

Disclaimer: Excessive water consumption can be harmful for some patients based on health status or medication regimen. As always be sure to consult with your medical practitioner before starting any new diet and or exercise programs.

Depression: A Call to Action

In his wonderful book , UNSTUCK, Dr James Gordon discusses depression as a "call to action". Most of us carry on our daily lives fairly automatically.  When depression occurs this no longer works.  We must ask ourselves important questions about how we live and what we choose. Depression can therefore be seen as an opportunity.

The changes in brain structure and function with depression are reversible.  Our adult brains have a characteristic "neuroplasticity" - potential for development and growth. Brain growth and development is stimulated by many simple, non-drug skills.  We are all aware that by simply thinking differently we can lower stress hormones.  Dr. Gordon lists exercise, guided imagery, meditation, self expression through words, drawings, and movement, yoga, nutrition and supplements, acupuncture and herbal therapies, spiritual practice. 

At The Center for Optimal Health we are fascinated by the mind-body connection.  We offer  the therapies listed by Dr. Gordon and also have hypnotherapy, neurofeedback, NET, massage and Reiki, and Traditional Chinese Medicine.  Seeing depression as a "call to action"  liberates us from a drug- centered diagnosis and opens us to new and interesting experiences.  Christine Blakeney DO

The Informed Patient

While driving to work the other day I was listening to a radio program on which they were interviewing a representative of the American Cancer Society. She was assigned to educate the public about nutrition and exercise programs for prevention. She shared that ACS did a recent survey of a large cross section of Americans asking the following questions:

Do you believe your risk of heart disease can be affected by dietary changes? 90% of participants answered yes.

Do you believe your risk of diabetes can be affected by dietary changes? 60% of participants answered yes.

Do you believe your risk of cancer can be affected by dietary changes? 10% of participants answered yes.

I was surprised by the answer to the cancer question. I thought more people would have an understanding of the bearing nutrition has on their overall health. The American Heart Association has done a great deal of work educating the public about heart disease and proper diet, but apparently there is work to be done regarding nutritional education for other health risks.

With access to the internet information is available to us now more than ever. It is important for you to assume the role of the proactive, self-informed patient with any issues regarding your health. So much can be done to improve your health in small ways everyday. Our practice was developed to help the people of our community to proactively learn about their health instead of waiting for disease. We want to help provide the support you need to improve your long term health profile and help you reach your personal goals.

This link: http://onlinelibrary.wiley.com/doi/10.3322/canjclin.56.5.254/full will take you to a 2006 article by the ACS about cancer prevention and nutrition. It is one place to start.

This link: http://altmedrev.com/thorne/index2.php?option=com_sobi2&sobi2Task=dd_download&fid=12&format=html&Itemid=70  will take you to a study published in Alternative Medicine Review that gives information about various nutrients role in the prevention of disease. Additionally, our office has copies available of several other studies regarding specific nutrients and their relation to wellness. We want our patients to be empowered with information that makes sense to them. We are here to provide support to you as you seek the tools necessary to improve your health.

“A wise man should consider that health is the greatest of human blessings, and learn how by his own thought to derive benefit from his illnesses.”

Hippocrates

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