High Fat Diet and Cancer

Recently, an article over at Mercola touched on the role metabolism and diet play in carcinogenesis (causing cancer). I was shocked to read of, despite having been around for some time (going back to about the 1930s and the work of Dr. Otto Warburg, a Nobel prize winner in Physiology and Medicine), the theory that cancer cells and their growth are primarily fueled by the burning of sugar (carbohydrates) anaerobically. For more details regarding the science behind this theory, check out the New York Times article cited by Mercola.

Anywho, the Mercola article goes on to describe a diet protocol which “could effectively ‘starve’ [cancer cells] into remission.” I’ve summarized the details of the diet protocol below, but as with any significant dietary changes consult your physician before beginning. A great starting point if you are considering a diet modification is to start by doing a 2-week diet journal which is made easy with great freeware such as MyFitnessPal (there’s also a mobile app for conveniently logging your meals and snacks!)

 Fats

  • 75 to 85 percent of your total calories as healthy fats with the following considerations:
    • In general, focus on more monounsaturated fats than saturated fats. As a rule of thumb, saturated fats are typically solid at room temperature (think butter, coconut oil, lard, etc.); whereas, monounsaturated fats are liquid (think olive oil). Other sources of monounsaturated fats include avocados, almonds, cashews, peanuts, and sunflower, sesame, canola and olive oils.
    • Limit polyunsaturated fat (PUFA) to less than 10 percent. Common sources of PUFAs: walnuts, sunflower seeds, flax seeds/oil, fish such as salmon, mackeral, herring, tuna and trout, and corn, soybean and safflower oils.
    • Do not exceed 5 percent of your calories as omega-6 fats
  • Here are some excellent sources of “healthy” fats:
    • Olives and olive oil
    • Coconuts and coconut oil
    • Butter made from raw grass-fed organic milk, and cacao butter
    • Raw nuts, such as, macadamia and pecans, and seeds like black sesame, cumin, pumpkin, and hemp seeds
    • Organic pastured egg yolks
    • Avocados
    • Grass-fed meats
    • Lard, tallow and ghee
    • Animal-based omega-3 fat (DHA and EPA) such as krill oil
    • Plant-based omega-3 fat (DHA and ALA) found in dark, leafy greens and seaweed

Carbohydrates

  • 8 to 15 percent as carbs, with twice as many fiber carbs (mainly vegetables) as non-fiber (net) carbs like sugar and processed grains. Net carbs are found by subtracting grams of fiber from total carbs (in grams). Try keeping net carbs below 40-50 grams per day.
  • Excellent sources of high-fiber carbs:
    • Chia seeds
    • Berries
    • Raw nuts
    • Cauliflower
    • Root vegetables and tubers, such as onions and sweet potatoes
    • Green beans
    • Peas
    • Vegetables, such as broccoli and Brussel sprouts
    • Psyllium seed husks

Protein

  • 7 to 10 percent of your calories as protein (high-quality grass-fed or pastured meats and animal products). Contrary to popular belief, there is an upper limit to how much protein you body can use and, according to Mercola, “eating more than your body requires for repair and growth will simply add fuel to disease processes.”
  • An ideal protein intake is likely around one-half gram of protein per pound of lean body mass. For most people this equates to about 40 to 60 grams a day.

Check out the Mercola’s full article for more information. For other helpful health and wellness tips, check out our blog archive.

I hope this has given you some food for thought! Until next time…

Why You Can’t Sleep

Why You Can’t Sleep

Do you hit snooze more times than you can count or depend on two pots of coffee to get you through the day?  Need toothpicks to hold your eyes open to stay awake during the day, yet when it’s time for bed, you are wide awake and can’t go to sleep? What’s the problem?

1) You’re addicted to technology. 

Blue lights have been shown to be stimulate your mind and keep you awake by simulating daylight. But, at 9PM, 10PM, or 3AM, you probably shouldn’t be looking at the sun. Turn off the TV and put down the phone at least an hour before bed. If you must use electronics before bed, try incorporating a screen color change around nighttime. There’s some great freeware, like F.lux, that will do this for you automatically!

2) You’re exercising too late. 

You were tired all day and the only time that you have your energy spike is late at night, so you go to the gym.  Bad idea!  You are spiking your cortisol (keeping you awake) instead of allowing melatonin to spike (your counting sheep; night, night hormone). Instead, exercise in the morning or early afternoon.

3) You work until you drop.

Working on your laptop is also stimulating your brain. You also haven’t allowed your mind to relax and unwind. It’s is still running with things you have to do!  Give yourself a nightly routine to help you relax before bed – read a book to your kids, journal your thoughts, a warm bath, cuddle with your spouse, or another activity that helps you wind down for the day.

4) You eat, work, and do every other imaginable activity in your bedroom. 

Turn your bedroom into only the place you go to relax and sleep.  

5) You keep your phone by your bed. 

All of those dings, rings, vibrations, and notifications wake you from your peaceful sleep.  Charge your phone in a different room or put your phone on “do not disturb” or airplane mode.

6) You’re stressed.

Stress keeps us awake. Find time to decompress and relax.   Take time to meditate. Do yoga.  Write down things that you are stressed about.  Take deep breaths. 

Try some of these simple solutions for a better night’s sleep!

For other helpful health and wellness tips, check out our blog archive.

14 Signs You Need to Detox

14 Signs You Need to Detox

Detoxes, when done the right way, can help you feel your best.  Depending on what we have been consuming, how we have been living, and our environment, we can have an excess amount of toxins in our bodies that we are unable to get rid of.  Our liver is our main detox organ. The following are signs you need to detox:

  1. Allergies
  2. Overweight/problems losing weight
  3. Back and joint pain
  4. Diabetes
  5. Digestive problems – constipation & diarrhea
  6. Brain fog
  7. Low energy
  8. Chronic headaches and migraines
  9. Depression
  10. Irritability – easily angered
  11. Chronic skin problems – acne, rashes
  12. Difficulty Sleeping
  13. Liver dysfunction
  14. Bloating/swelling – carrying extra water

Let us help you find the right detox for you that will jump start you into the right direction.

Live Longer – Quit this Habit Today

Live Longer – Quit this Habit Today

Live longer by cutting out soda.

Drinking soda frequently can shorten the length of telomeres within white blood cells, which can be used as a predictor for human lifespan as shown in a recent study.  Consumption of sugary sodas have been shown to speed up disease development and increase cellular aging leading to a higher risk of obesity, metabolic syndrome, diabetes, cardiovascular death, and certain types of cancer.  Researchers determined that drinking 20 ounces of soda a day was linked to 4.6 years of additional biological aging.

Source: Laraia B, Leung C, Epel E, et al. Soda and Cell Aging: Associations Between Sugar-Sweetened Beverage Consumption and Leukocyte Telomere Length in Healthy Adults From the National Health and Nutrition Examination Surveys – American Journal of Public Health 2014

Nutrition Supplements to Include

Nutrition Supplements to Include

There is a lot of confusion over what you should take.  First and foremost, you should have a diet rich in whole, fresh foods.  Shop the perimeter of the grocery store.  Supplements can’t make up for a bad diet.

  1. Multivitamin – make sure it is high quality and tested for potency.  Many common brands found in Target, Walgreens, etc. do not meet these standards.
  2. Omega-3’s – Anti-inflammatory and great for brain & cell health.  We need fats for our hormones to function properly.
  3. Probiotics – Health gut, healthy immune system.  The Standard American Diet can cause our gut health to go down.  Probiotics ensure that we stay healthy.
  4. Dynamic Greens – If you struggle getting in your fruits and vegetables every day, Dynamic Greens helps to make sure you are getting your micronutrients from an assortment of vegetables and fruits.
  5. Whole foods – Make sure the majority of the food you eat is not processed and fresh.  Take advantage of the local farmer’s markets.  Go apple picking with your family.  (Yes, this isn’t a supplement.  This is another reminder of good food).

Make a nutrition appointment with Dr. Kim to find out about more personalized nutrition for your needs!

Prevent Age Related Injuries

Prevent Age Related Injuries

To stay healthy and prevent age-related decline follow the following guidelines:

  • Pay attention to your musculoskeletal health.  Maintain your joints with regular chiropractic adjustments.
  • Watch for changes in your range of motion or balance difficulties
  • Stay active!  Light activity like swimming and walking can help with flexibility and range of motion
  • Add in weight training to rebuild your muscles and boost your bone health
Interruptions are Making You Unproductive

Interruptions are Making You Unproductive

If you have finished your work day and wondered what you accomplished, all of the interruptions have made you unproductive. 

Our computers and mobile devices notify us over everything – emails, texts, updates, what Suzy is doing on Facebook.  Every notification interrupts your mind, and it takes time for you to refocus on the task you were doing.
Solution: turn off the notifications.  Turn off browsers and social media.
*Close down your email instead of keeping it open all day. Establish set times to check your email 2 to 4 times per day.

*Cut down on emails you receive by adding “no reply necessary.

You are constantly interrupted by people even though you keep your door closed. Perhaps, you would rather leave your door open, but are worried about being constantly interrupted.
Solution: Put up a do not disturb sign or another object to notify others not to interrupt you.  Establish set hours when people are free to ask you question.
*Establish boundaries and delegate.  Especially if you are upper level management, learn to delegate work to others from answering questions to tedious excel sheets. 

Your cell phone goes off constantly with notifications or you receive personal phone calls at work.
Solution: Turn off your phone during work hours.  Set the same boundaries if you work from home. 

Multitasking in order to make you feel more productive.  Yet, you still don’t feel that you finish any task.
Solution: Focus on one task.  Give yourself a time limit to finish the task.  By focusing on one task at a time, you will find you will accomplish more.
*Schedule similar tasks at the same consecutive time.  It keeps you focused and more productive because of the consistency.

You determine your life, not your genes

You determine your life, not your genes

We often think that our genes determine whether we get cancer, heart disease or how long we live. However, we can influence and change our genes based on our lifestyle. This is called epigenetics. By eating well, staying active, managing stress, and social support, we can change and influence about 300 genes to turn on/off. This can mean the difference in staving off cancer, stopping diabetes, and more.

Our lifestyle also influences the length of our telomeres (these determine how long we live). Through positive lifestyle changes, we can increase the length of our telomeres over a 5 year period (The Lancet Oncology, Early Online Publication, 17 September 2013).

Live a balanced life. Live a long, healthy life.