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Dr. Alisa Cooper shares her favorite weight loss tips…
Eating For Beauty
Eating for Beauty
by Dr. Alisa Cooper, D.C., C.C.N.
Depending on what we eat, food can either nourish us or poison us. It can tear us down and deplete us, or build us up and energize us. It can rob of us of our looks prematurely, or it can ensure natural beauty well into our later years. The diet that will give you radiant good looks is the same diet that will give you vibrant good health! It is a diet that focuses on balancing carbohydrates, protein and fat. It sounds simple, and it really is. To experience beauty, you must eat for beauty!
You Are What You Eat
You are as beautiful and the quality of the foods you eat. The first step of the beautification process is to replace unfavorable carbohydrates with more favorable carbohydrates. Unfavorable carbohydrates are the ones that turn quickly to sugar in the body and which cause insulin levels to spike. High insulin levels cause your appetite to increase while signaling your body to store, rather that burn fat. Examples of unfavorable, or simple, carbohydrates are white bread, pasta, potatoes, white rice, muffins, bagels, pretzels, chips, cake, cookies, pies, soda, sugary fruit drinks, and sweetened coffee beverages. Did you notice that they all contain white sugar and/or white flour? These are the evil twins that rob of our vitality and luster.
The Good Carbohydrates
Favorable carbohydrates, on the other hand, also called complex carbohydrates, are broken down more slowly during digestion. This is more favorable metabolically because it tempers the insulin response and maintains glucose, or sugar levels, on a more even keel. The result is a more normal appetite and a body that can effectively burn rather than store fat. Examples of favorable carbohydrates are fruits and vegetables, as well as whole grains, beans and lentils. Nearly every colorful fruit and vegetable on earth will do wonders for your complexion! Cleopatra, Queen of the Nile, renown for her unsurpassed beauty, took dietary measures to correct constipation as she feared it dulled her complexion. Fruits, vegetables and whole grains all provide wondrous fiber that leads to regularity… and glowing skin!
The Power of Protein
The next step of your natural beauty diet is to eat a moderate amount of lean protein at each and every meal. Most of our protein comes from animal sources, but there are vegetarian sources of protein such as tofu, tempeh, soy “meat” substitutes and protein powder made from soy, hemp, rice or peas. Regardless of the source, protein is needed for growth, healing and repair. A lack of adequate dietary protein causes you to lose muscle tone, and skin, hair and nails to lose strength and shine. In a nutshell, it will put you on the fast track to showing all sorts of signs and symptoms of aging. For enhanced beauty, choose organic chicken or turkey, cold water fish, tofu, free-range egg whites, low-fat, organic cottage cheese and yogurt, and on occasion, even very lean organic, free-range beef.
Fat Phobia
We have become a fat-phobic society. We think we get fat from eating too much fat, but Americans have been eating low-fat foods for decades and we are fatter than ever! Now here this: you need fat to burn fat. Fats make food taste good and they give us the feeling of being satiated, or satisfied enough to refrain from overeating. We just need to learn to eat the right fats!
Step three of eating for natural beauty is to incorporate some healthy source of fat at every meal. Examples are extra virgin olive oil, raw, unsalted nuts and seeds, freshly ground flaxseeds, avocados, and cold water fish like salmon, sardines, herring and halibut. Fats to avoid are the trans fats like margarine, hydrogenated or partially hydrogenated oils, egg yolks in excess, and meats laden with saturated animal fat like ham, sausage, and bacon.
Fat is Complicated
We need to balance our omega-3 fatty acids, those that fight inflammation in the body, with our omega-6 fatty acids, those that promote inflammation. The typical American diet is very high in the omega 6’s found commonly in corn, soybean, safflower, and sunflower oils, and very low in the omega 3’s found mostly in deep sea, cold water fish. Unfortunately, few of us relish the thought of eating mackerel, snapper, bass, bluefish, and trout!
Something Fishy
Yet, to have supple skin and lustrous hair, not to mention to be healthy, we need to raise our level of omega 3’s and scale down our omega 6’s. If you want to look amazing, you need to eat more wild-caught, cold water fish! Have you ever gone on Dr. Perricone’s Three Day Diet for absolutely gorgeous skin just prior to a reunion, wedding or milestone event? It consists of three days of eating salmon three times a day! That, and an abundance of green, leafy salads and raw fruits and vegetables along with copious amounts of H20. If you don’t like fish, or are not willing to develop an appreciation for it, you will have to take a quality fish oil, or krill oil, supplement.
Sweet Misery
The final dietary step to enhancing beauty is to eat less sugar. A lot less. Sugar is incredibly damaging to your looks because of the effect it has on collagen, the protein that lends strength, structural support, and resilience to your skin. As we age, our collagen naturally starts to break down, a process greatly accelerated by excessive sun exposure. Science reveals that eating sugar also accelerates collagen breakdown leading to skin stiffness and wrinkling.
There are literally more than 145 ways that sugar is ruining your health, but they pale in comparison to what sugar is doing to your looks: aging you, wrinkling you, making your skin saggy and crepey! Sticking to a wholesome, balanced diet will go a long way in helping to reduce your sugar intake. It’s hard to find room for candy and cake when you are eating complex carbohydrates likes fresh fruits and vegetables, adequate lean proteins, and healthy omega-3 fats. In other words, when your diet is nutritious and satisfying, you’re far less likely to go ransacking for sweets!
And lastly, to look your absolute best it goes without saying that you must get adequate sleep, plenty of fresh, pure water each day, and a moderate amount of exercise regularly. If the saying is true that “you are what you eat,” would you rather be fried, packaged and preserved, or fresh, earthy and organic? Throwing bad eating habits out, means inviting beauty in. Welcome and embrace your new guest!
Dr. Alisa Cooper is a chiropractor, CCN (certified clinical nutritionist) and EFT practitioner in private practice in Scottsdale, Arizona. She is a popular speaker, writer and health advocate. Dr. Cooper can be contacted for appointments, speaking engagements and interviews at alisajoy61@hotmail.com, by phone at 480-699-9735, or visit her website www.LiveAndBeWell.com
Spotlight on Dr. Alisa
AZHCC Recording Secretary Alisa Cooper says, “I wish I had a chiropractor who would give to me what I give to my clients!” That’s probably because Alisa, who is a doctor of chiropractic and certified clinical nutritionist, knows that spending a half hour with clients, doing deep soft tissue trigger point work, and providing them with a host of health information is hard to come by these days. Alisa is acutely aware that “doctor” in Latin means teacher, not healer. Her goal is to combine hands-on healing with nutritional counseling, educating her patients about all aspects of their physical well-being. When you talk with her at an AZHCC event, you can immediately feel both her enthusiasm for what she does and her compassionate interest in other people.
Dr. Alisa was born in Nashville, Tennessee, but grew up in Brooklyn and Staten Island, New York. As a preteen, Alisa suffered a fall that seriously injured her tailbone (coccyx). Not only did she have to sit on a pillow in class, but she also had to refrain from participating in gym. The coccyx injury resulted in severe stiff necks that prevented normal range of motion, left with her with a permanent head tilt, and made it impossible to sit up straight. Teachers constantly reprimanded her for her slumped posture and reliance on her arm as a prop.
In constant pain, Alisa found solace in food and grew chubbier month by month. She also grew steadily more cranky and irritable. Before long, her friends formed a club against her called PABLA (People Against Bitches Like Alisa). Even her little boyfriend was a card carrying member, complete with logo of a mad, frothing dog! That was the proverbial straw that broke the camel’s back, and reluctantly, Alisa agreed to be seen by a chiropractor. The rest is history! After 6 weeks of regular chiropractic adjustments, she was basically pain free and fully mobile. It was at that early age that Alisa developed a driving passion to help others as she had been helped. She decided to become a chiropractor, and never wavered from that goal.
Dr. Alisa attended the University of Delaware, majoring in Psychology while following the pre-med program. After graduation, she attended New York Chiropractic College and graduated summa cum laude. It was there she met Michael Wechsler, the man of her dreams. Despite the rigorous course load, the relationship grew and Michael proposed in Yosemite Park, just a few weeks after graduation. After a two year engagement, during which both young doctors were working as associates under the guidance of hugely successful mentors, the couple married and moved to New Jersey. There they started a family and their own practice, serving the quaint community of Tuckerton, N.J. for ten years before relocating to Scottsdale, AZ.
“I love it here now,” Alisa enthuses. “But I was so reluctant to leave my comfortable life, my family, and my friends back east to begin a new adventure so far from home.” Actually, Alisa says the turning point came during a pre-move visit to Oak Creek Canyon in Arizona. She spotted a bunch of teenagers jumping off a cliff into the creek, and decided to climb up for a closer look. “I looked down and panicked, but I knew I had to jump. It became a metaphor for me of jumping into a new life. When I took that step off the rocky ledge, I knew I could move and would move. Once I embraced it, I got totally turned on by my new life. Change can be a really good thing. Every day for the last 12 years, I have felt excited about getting up and starting my day. In Jersey, I always pushed the snooze button.”
Dr. Alisa joined AZHCC in 2006. Being grounded in the wellness lifestyle and industry, her thoughts and health practices were not always those adopted by the mainstream. “I was tired of being around people who thought I was a freak,” she grins. “I wanted to be around more like-minded people. Finding the AZHCC was a breath of fresh.” She advises other members to get involved in AZHCC activities to get the most of their experience. “It would be great to know everyone and for everyone to know you, but that is not practical for most. I recommend getting to know a few people well and spending time with those you feel you have the most synergy.”
A few things you may not know about Alisa: She plays classical piano, is in the process of getting her certification as an EFT practitioner (Emotional Freedom Technique), is an avid Beatles fan, has a passion for editing, and can put anything to rhyme. With sons now ages 18 and 20, Alisa and Michael are officially Empty Nesters. “This is the time to cultivate new passions and develop new hobbies. It is also time to get in the best shape of your life. How you enter middle age will have a tremendous impact on the quality of your life down the road.” Alisa is committed to helping others get in the best health possible to navigate through the various phases of life.
What would this nutritionist have for her last meal on the planet? “On that day, and only on that day, I would throw all caution to the wind.” Alisa laughs. “I’d have a couple of slices of good, old fashioned New York pizza: hot, cheesy and with a crispy crust. For dessert, a chewy chocolate brownie and a scoop of vanilla ice cream. Then they could come and cart me away from gluten/sugar shock. I want to die the way I live…with no regrets.”
If you have a condition that might benefit from either chiropractic or nutritional intervention, or would like to increase your fitness potential and raise your energy level, contact Dr. Alisa at alisajoy61@hotmail.com or call her at 480-699-9735. You can also check out her website at LivAndBeWell.com. Or, if you’d just like to make a new friend, connect with her at an AZHCC gathering. She’s that fit, fabulous, fifty-something year old woman with the beautiful smile who will make you feel instantly welcome.
By Carolyne Ruck, of the Arizona Holistic Chamber of Commerce
Better Bones for Life
Osteoporosis is a common and potentially debilitating disorder. It can cause painful compression fractures of the spine leading to stooped posture as well as severe hip fractures that can rob you of your mobility and independence. Osteoporosis costs us mentally, physically and financially; not only as individuals, but as a nation too, upwards of 18 billion per year, or $40,000 per hip fracture. Clearly steps must be taken to prevent and treat this disease, preferably in as natural a manner as possible.
Our Bones are Complex
A couple of little known facts demonstrate the complexity of our bones. First, our bones are not dry and stagnant structures. They are alive, dynamic and metabolically active. Additionally, certain bone cells are derived from the same lineage as the white blood cells, the soldiers of the immune system. That makes osteoporosis, in part, an immune system disorder, and what affects your immune system will ultimately affect your bones. That is why it is vital for you to make the effort to stay as healthy as possible throughout your life
A Question of Balance
Just like everything else in the body, bone health is a matter of balance: the intricate balance between two different bone cell types: those that form new bone and those that break it down. This constant remodeling of bone is what keeps it healthy and strong. Just as debris must be cleared away from a construction site, old, damaged bone cells must be removed to make room for new ones. When the immune system malfunctions, we end up breaking down more bone than we should, and that leads to osteoporosis.
Get to the Gut
Let’s follow the line of reasoning that osteoporosis is in large part, an immune system disorder. And let’s take it at face value that 70% of your immune system cells are located in your gut, which they are. Then it suddenly makes tremendous sense to have your digestive system working at its best. That means getting rid of bad bacteria and taking probiotics to re-populate the gut with beneficial bacteria. It includes taking digestive enzymes to ensure food is adequately broken down and absorbed. For many, it is also advisable to avoid gluten-containing foods that can irritate and inflame the intestines. Internal inflammation, along with an acidic blood pH, sets off reactions that end up over-stimulating the cells that break down bone. These over-stimulated cells, like sharp-toothed piranha, dig very deep pits that weaken the bone and make them susceptible to fracture.
Eating Lean and Clean
One of the most important ways to keep bones healthy is by eating a diet that emphasizes fruits, vegetables and adequate lean protein. In essence, the same healthy diet that keeps blood on the slightly alkaline side. Conversely, eating sugar and other refined carbohydrates acidifies the blood. When our blood is too acidic, calcium is readily leached from the bones in an effort to buffer that acid overload. This results in bones deficient in calcium that are simply more likely to fracture.
More than Calcium
Not only must we maintain the proper pH of the blood, we must also be sure to eat calcium rich foods. Sardines, sesame seeds, salmon, almonds, Swiss chard, cooked spinach, bok choy, mustard greens, pinto beans and cheese are all good dietary sources. The challenge is absorbing the calcium from these foods and delivering it directly to the bones in a usable form. Research presented by Dr. Naidu, M.D. has shown that lactoferrin, available as a supplement, transports calcium directly to the bone to increase its density.
For bones to function optimally and remain strong throughout life, they need vitamins and minerals like calcium, magnesium, Vit D, Vit K, and others. At the same time, a proper supply of hormones is needed to orchestrate the delivery and function of these nutrients. Certainly, we must go well beyond the basic instructions to “get enough calcium” in the diet in order to prevent and treat osteoporosis. We must take a whole-body approach to bone health.
Delightful D
Healthy bones require an adequate supply of vitamin D. Vitamin D makes your digestive tract more receptive to absorbing calcium. Then it mobilizes the necessary minerals and directs them to the bone. Unfortunately, as we age it becomes more difficult to convert Vitamin D from the sun into its usable form, a conversion that takes place within our skin. Likewise, aging intestines are not as efficient at absorbing vitamin D from food, so it has become imperative to take it as a supplement.
Mighty Magnesium
Magnesium is another vital component of any comprehensive bone building regimen. Without enough magnesium, any calcium you ingest above and beyond the body’s need will end up being deposited in the soft tissues and arteries. Since dietary intake of magnesium has gone down dramatically over the last 100 years, nearly 80% of Americans are now magnesium deficient and must take a supplement. Another well-researched supplement for bone health is encapsulated digestive enzymes. Taken with meals, these enzymes break foods down to liberate the calcium within.
Protect with Protein
Besides eating a healthy diet and taking supplements, eating adequate protein deserves special mention. Protein deficiency causes the muscles to become weak. Muscles normally weaken with aging, and not getting enough protein just makes matters worse. Without strong muscles, the bones have no “motivation” to stay strong; without anything for them to support, the bones simply begin to wither. For this reason, we have to exercise moderately and consistently throughout our entire lives, hopefully at something we enjoy. Not only does exercise strengthen the muscles, but performed against the force of gravity, it puts healthy stress on the skeletal system leading to new bone formation.
Anything that mineralizes the bones and makes them strong is like putting money in a “bone bank account.” The more deposits you make into your bone bank account, the more you will have on reserve in times of stress, accident, or illness. No single preventative measure is a guarantee, but collectively they go a long way in providing a strong safety net.
Writing a “Scrip”
In some cases, prescription medication may be necessary to treat severe osteoporosis, but in many cases, very low dose bio-identical estrogen given for the first few years of menopause may help those at high risk. Bio-identical progesterone, available in a cream, has been shown to actually create new bone cells, and may play a significant role in the treatment, and reversal, of osteoporosis at any age.
Put Out the Fire
Again, it is also crucial to keep inflammation at bay. Inflammation, the “silent killer” long implicated in heart disease, is a known factor in osteoporosis as well. Two of the best ways to calm the fires of inflammation is to replace fried foods with sautéed, steamed, grilled or baked foods, and trans fats with healthy fats such as olive oil, avocado and raw nuts and seeds, in moderation. Adding essential fatty acids in the form of a high quality fish or krill oil supplement is also advisable.
Clap Off Clap On Genes
Lastly, we need to modify our thinking about genetics. We are not necessarily doomed to the same maladies as other family members. The science of epigenetics has shown that our genes are not formed in stone, but rather they interact with our diet, the environment, and even our thoughts. Just because you have a gene for something does not mean that gene will be switched on. We can change, or at least influence, the expression of our genes! Let that fact alone motivate you to make the diet and lifestyle changes necessary to improve your bone health.
A comprehensive, integrated approach to preventing and treating bone loss is essential. Cultivating a healthy body, diet, lifestyle and mindset can play a significant role in the treatment and prevention of this worrisome condition. You can start right now to have better bones for life!
Menopause: Taking “The Change Of Life” Literally
What if the “change of life” meant a whole lot more than hormonal decline and a challenging array of physical symptoms? What if we actually looked upon menopause as an opportunity to reinvent ourselves and to pursue exciting new endeavors? Those in the midst of menopause are acutely aware of their physical changes, but may not have considered the personal growth, freedom, and opportunities afforded by this unique part of the female life cycle. In America, the average age of menopause is fifty-one, but perimenopausal symptoms are felt by women as early as age thirty-five. Since our hormones are already shifting, perhaps it is time to start having a paradigm shift as well.
In her book, Menopausal Years the Wise Woman Way, Susan Weed describes menopause as the years of transformation from potential mother to wise crone, or woman of wholeness. Weed contends that many women derive tremendous satisfaction from their role as mother and nurturer. Yet as the years wind down, it is not uncommon for us to turn away from care-taking and re-direct our energies towards self-discovery and inner growth.
“But how do I know if this really is menopause?” you ask as you awaken from fitful sleep, sweating; turning on the bathroom light to see your disheveled hair as big as Rosanne Rosannadanna’s! Your chin has been sprouting hairs and you feel like Jeff Goldbloom in the movie The Fly! You’ve been spreading your furrowed brows, secretly contemplating Botox. Your breasts and buttocks have begun to head south. Your energy is sloth-like, memory shot, libido down the drain…yes, this is menopause, and you are in good company!
By the time we reach 2013, more than 50 million women will have achieved menopause. According to Native American spiritual leaders, as outlined in Weed’s book, Mother Earth’s changes will culminate that same year. In light of recent tsunamis, hurricanes, and earthquakes, one can safely assume these changes are well under way. So if our collective change is Mother Earth’s change as well, at least the whole darned thing feels cosmic! Change is in the ethers, and we can resist with arms flailing and legs kicking or we can embrace it and create a new version of ourselves- and vision for ourselves.
In Dr. Susan Love’s Menopause and Hormone Book, menopause is aptly described as a transition into a whole new realm of a woman’s life. When the dust of hormonal angst settles and the smoke clears, we emerge with new ideas, interests, attitudes, and abilities. Dr. Love recommends casting off thoughts of menopause as a “deficiency disease” or as “ovarian failure.” We can reframe our way of contemplating menopause and free ourselves to blossom in productive, fulfilling and surprising ways.
In Every Woman’s Book, Paavo Airola, PhD. suggests that menopause be a time of spiritual growth as well as an opportunity for a woman to “perfect her human and divine characteristics, interests, and talents.” It is no wonder so many menopausal women sign up for college courses, start creative business ventures, take up long-forgotten hobbies, start non-profit organizations and set out to explore, and often change, the world. After all, Golda Meir, Indira Gandhi, Margaret Thatcher and Eleanor Roosevelt were all postmenopausal when they made their finest contributions.
Thousands of people move successfully through various life transitions by setting goals and taking necessary action steps. Releasing old thoughts patterns that no longer serve us is often necessary in creating a new paradigm to operate from. Women looking for a more positive and productive menopause and post-menopausal life might avail themselves of the services of a qualified life coach or EFT practitioner. Those needing to shape up physically might engage the services of a fitness trainer, chiropractor and/or massage therapist. Still others can benefit from nutritional counseling as they re-examine their dietary needs as they head into midlife.
Perhaps we need to see menopause for what it really is: a time to release our maternal role and re-emerge as focused, healthy, fit, creative and productive beings ready to explore new ways of thriving during this new phase of life.
Chiropractic: A Body/Mind Approach to Health Care
The roots of chiropractic reach all the way back to the beginning of recorded time. Chinese and Greek drawings and writings date back to 2700 B.C. and 1500 B.C. respectively, and depict the maneuvering of the lower body to provide relief from lower back pain. The word chiropractic comes from the Greek word chiropraktikos or “to practice by hand.” Hippocrates, the Father of Medicine, advised sometime between 460 and 357 B.C., to, “Get knowledge of the spine, for this is the requisite for many diseases.”
From D.D. Palmer, the pioneer and founder of chiropractic in America in the 19th century, to the diverse practitioners we have today, doctors of chiropractic remain leaders in the field of non-invasive, science-based holistic care. Specifically, chiropractic is the science, art and philosophy of removing nerve interference and allowing the body to heal from the inside out.
Chiropractic is the health care field dedicated to detecting and correcting misalignments of the spine (subluxations) in order to reduce or eliminate the negative impact on health caused by nerve interference. The word subluxation can be broken down to “sub” meaning less or below, “tion” meaning the presence of, and “lux” meaning divine or enlightenment. The word subluxation translates to expressing less enlightenment, or less innate intelligence. This offers an explanation as to why we suffer spiritually when there is physical interference to our nervous system. Since the physical and the spiritual realms are intricately intertwined, a subluxation-free being benefits on both planes.
Structure governs function, or another way to put it, anatomy governs physiology, and this rule has long been the backbone (no pun intended) of the chiropractic profession. The spinal cord gives rise to spinal nerves that branch out to form a complex nerve network that carries information from the brain and spinal cord (Central Nervous System) to all the cells, tissues, organs and systems of the body. Likewise, information from the periphery of the body is carried back to the brain for processing along this nerve network. Housing and protecting the spinal cord is the bony spinal column. When vertebrae, or spinal bones, move out of alignment due to physical, chemical or emotional trauma, or repetitive micro-traumas, we say the spine is subluxated. The nerves that exit between the vertebrae then become impinged, irritated or inflamed. A subluxation can potentially be painful and symptomatic, but not necessarily so. Symptomatic or not, subluxations always interfere with the function of the effected nerves, and thereby the muscles, joints, organs, systems and limbs these nerves regulate.
Chiropractors have always maintained that “the body needs no help, just no interference.” The interference referred to is, again, the interference to health cause by spinal subluxation. Whether by hand or instrument, the correction of subluxations is called a chiropractic adjustment, and it is always performed to reduce nerve interference and reestablish proper nerve flow.
Restoring nerve function through spinal integrity allows the body to feel and function at its best. Perhaps Dr. Joe Borio, D.C., said it best when he stated that the objective of the chiropractic adjustment is, ”To remove interference from innate intelligence, allowing every precious flicker of thought and signal to reach each cell-with the sole purpose of manifesting pure, illuminated life!” Enjoying better health through chiropractic allows us to experience a higher level of physical, mental and social well being.
What is a C.C.N.?
Certified Clinical Nutritionists (C.C.N.s) are highly trained nutritionists who take a holistic approach with their clients. Introduced as a specialty field in the late 1980’s, Certified Clinical Nutritionists focus on what is best for the individual. Rather than strictly adhering to a standard food pyramid, the CCN considers the unique biochemical make-up of the person taken within the context of his or her life.
The CCN takes a thorough case history to closely assess your symptoms, habits, and overall lifestyle. You may be asked to keep a diet journal to help uncover dietary trends that provide important clues to your health. Blood, saliva, urine, stool samples, and/or specialty tests for food allergies and gastrointestinal function reveal further information, when necessary.
Eligibility to become a CCN includes extensive academic training and the passing of rigorous national clinical boards, as well as completing continuing education requirements. All candidates have either a Master’s degree in nutrition or must complete a post-graduate program in clinical nutrition.
With the abundance of nutritional information available on the Internet today, it is easy to become confused and overwhelmed. The unique approach and rigorous training of Certified Clinical Nutritionists makes them today’s best choice for providing the latest, most accurate and advanced nutrition information available.
With a CCN in your corner, you will receive expert advice that can prevent silly, and perhaps even dangerous, mistakes that can cost you time, effort and money. Most of all, you will have a health advocate on your side, championing you as you strive for greater health and wellbeing.
Inflammation: Put Out the Fire!
Inflammation is the body’s normal response to injury. If you sprain your ankle, for example, the immune system signals for cells to arrive on site to ensure the ankle gets red, swollen, hot and painful. This will prevent you from walking on it and causing further damage. In this instance, inflammation serves an important protective function. If inflammation goes unchecked or becomes chronic, however, it can be highly destructive. How would you know?
Got an “itis”?
Inflammation is at the root of many common conditions we seek medical treatment for such as arthritis, gastritis, tendonitis, bursitis, colitis, etc. In Latin, the suffix “itis” literally means “inflammation of.” If you have ever suffered from any of these conditions, you know you are on fire because of the pain involved! The surprise is that there are even more serious diseases that scientists now believe are inflammatory in nature like Alzheimer’s, diabetes, cancer, obesity, and depression. Even autoimmune diseases have been linked to chronic, silent inflammation. How could this be?
The World We Live In/ Choices We Make
There is no sugar-coating this one. We drink suboptimal water if we drink much water at all, we are exposed to a multitude of environmental toxins, fumes, paints, and plastics, we eat too much, usually the wrong things, and we allow our bodies to fall into disuse and disrepair. We are quick to reach for an easy fix medication, and often unwilling to make the lifestyle changes that set us on fire in the first place.
With Knowledge Comes Responsibility
If there was a very easy way to measure inflammation in your body, would you do it? There is a marker in the blood for inflammation called CRP, or C-reactive protein, and it can be assessed with a simple blood test. As a matter of fact, when you go to the doctor to have some routine blood work done, you can specifically request he or she check your CRP levels. But why bother? For so many reasons, but here are just three:
CRP Predicts Heart Attack Risk
The New England Journal of Medicine now considers CRP to be more predictive of heart attack risk than cholesterol levels. Inflammation within the blood vessel lining makes vascular lesions more unstable and more likely to break free to cause a heart attack or stroke. CRP can serve as a warning sign years before such occurrences, so you can nip problems in the bud. Interestingly, the larger your waist size, the higher your CRP as revealed in a study of over 10,000 people.
The Diabetes/Inflammation Link
The link between obesity and Type 2 diabetes is inflammation! Researchers have now shown that fat tissue secretes inflammatory molecules, called cytokines, which make your cells more resistant to your body’s own circulating insulin. Insulin is the hormone responsible for taking sugar (glucose) out of the blood and getting it into the cells for energy use. If your cells are not receptive to insulin, glucose can’t get into the cells and it remains in the bloodstream. Glucose levels go up and stay up, and you are well on your way to Type II Diabetes. Researchers are now able to give mice diabetes simply by inducing a state of inflammation
CRS (Can’t Remember Stuff!)
Research has indicated that inflammation is associated with cognitive impairment such as memory loss. The higher the CRP level, the more cognitively impaired the individual. This is a relevant and compelling when one considers that Alzheimer’s is the 7th leading cause of death in the US, and by mid-century someone will develop Alzheimer’s every 33 seconds!
Foods that Burn/ Foods that Soothe
Indulging in high carbohydrate foods containing refined sugar and flour, as well as most commercially available cooking oils, is like spraying lighter fluid on hot charcoals! Ditto processed packaged and preserved foods. Luckily, reducing systemic inflammation can begin at your very next meal! First cut out, or drastically reduce, the aforementioned foods. Then begin eating mostly vegetables, fruits, wild caught fish and some limited, lean meats (free range, grass fed and organic). Keep your intake of grains, legumes and dairy products to a minimum while increasing moderate consumption of raw nuts and seeds. This diet will not only shift your body in an anti-inflammatory direction, it will also help you lose weight! Recall that excess body fat serves as a literal factory for the production of inflammatory compounds. So, what you eat can both soothe and heal your system, or it can make of your body a towering inferno!
The Pac Man Effect
Besides diet, one of the most effective ways to fight inflammation is by supplementing with proteolytic enzymes. Proteolytic enzymes break down proteins into their smallest units, called amino acids, which get assimilated into the body for growth, healing and repair. These enzymes have strange names like papain, bromelain and serrapeptase, but they are naturally derived from many common plant and animal sources. For instance, papain is derived from papayas and bromelain from pineapples! While many people take enzymes with meals to enhance digestion, they can be taken on an empty stomach to reduce inflammation. Without food to go to work on, the enzymes move into the general circulation to “digest” inflammatory compounds that have invaded connective tissue, organs, joints and muscles. Waka, waka!
Ancient Firefighters Still Good Today
There are many herbs that effectively fight inflammation, with the following three topping the list:
Turmeric (Curcuma longa) is also known as curcumin. It is the herb that lends its characteristic yellow color and the distinctive flavor of curry to many Indian dishes. While this herb can stand alone, it is often combined with other herbs in comprehensive supplement formulas that address inflammation.
Ginger (Zingibar officianalis) has been used for centuries to treat pain, inflammation, and nausea. Data collected over the past 30 years show it to be on par with NSAIDS (non-steroidal anti inflammatory medications), minus the harmful side effects. That is exciting news! Even more exciting is that ginger has been found to deactivate genes that turn on the production of dangerous inflammatory substances called cytokines. Cytokines are bad, bad, bad. They cause oxidative stress that leads to cellular damage, decline and disease.
Boswellia (Boswellia serrata), also known as frankincense, has been used as an anti-inflammatory agent in Ayurvedic medicine for ages. Like ginger, it too can switch off genes responsible for signaling an internal cascade of pro-inflammatory reactions.
Dousing the Flames
Excluding the inflammation one would normally expect with injuries, evidence continues to mount that inflammation plays a role in many, if not all, chronic, degenerative diseases. We may not be able to control the food industry or eliminate environmental toxins, but we can modify our diet, tweak our lifestyle, take our herbs and proteolytic enzymes and change our towering infernos into smoldering embers. Over time and with persistence, you will eventually be cooled, soothed and healed.
Dr. Alisa Cooper is a chiropractor, certified clinical nutritionist and EFT practitioner in private practice in Scottsdale, Arizona. She is a popular speaker, writer, interviewer and advocate of health and wellness. Dr. Cooper can be contacted for appointments, speaking engagements and interviews at alisajoy61@hotmail.com, by phone at 480-699-9735, or visit her website www.LiveAndBeWell.com
Nutritional Supplementation for Athletes
When it comes to obtaining optimal sports performance, nothing can take the place of consistent practice and training, a healthy lifestyle, and sound, nutritious eating. That having been emphatically stated, there are specific, targeted supplements that can be added to one’s regime in order to further improve the health, performance and recovery time of the serious athlete.
Glutamine and BCAA’s
Glutamine is one such supplement. It is an amino acid (amino acids are the building blocks of protein) produced naturally in the body and stored in muscle tissue. During times of stress, glutamine is released from the muscles into the bloodstream to be used by the immune system. Unfortunately, in times of stress and/or injury, the body cannot keep up with the demands for its production. Due to the increased activity levels and metabolic requirements of athletes, glutamine deficiencies can develop and hinder their training. Used appropriately, glutamine can contribute to strength and performance gains. Also popular with athletes are the branched chain amino acids (BCAA’s) : leucine, isoleucine and valine. These amino acids work synergistically to promote muscle recovery as well as to improve muscle metabolism, nitrogen balance and tissue repair.
Glucosamine and MSM
Glucosamine, an amino sugar often derived from the shells of shellfish, is a popular supplement used by athletes to support their connective tissue. Connective tissue is the scaffolding of the body that provides structural support for the internal organs as well as the skin and muscles. Additionally, glucosamine is important for contributing to the strength and resiliency of our joints. To enhance the absorption of glucosamine, it is best taken with MSM, or methyl sulfonylmethane. MSM is a preferred source of bioavailable sulfur that, like glucosamine, contributes to the health of joints and connective tissue. It has repeatedly demonstrated the ability to relieve pain and inflammation as well as to reduce muscle soreness and cramping.
Vitamin C and B Complex
In addressing the needs of the serious athlete, Vitamin C and the B complex vitamins are included for their role in immune and nervous system function, collagen health, and energy production. Consistent training requires good health, strength, endurance, stamina, recovery and focus. A long season with grueling training sessions can wear an athlete down, leaving him or her susceptible to infections, injury, fatigue and longer recovery times. While Vitamin C and the B complex vitamins are included in all multiple vitamins, taking them separately in addition to your multi may be required while under extreme physical and/or mental stress or injury.
Multivitamin/Mineral
A multivitamin/mineral can be viewed as an important insurance policy when you are training hard, so taking a comprehensive, high quality one is highly recommended. You cannot, however, rely on it to offset a poor diet. While supplementing with vitamins may prevent major vitamin deficiency diseases, it cannot take the place of a diet that emphasizes fresh, organic fruits and vegetables and minimizes unfavorable carbohydrates like bread, pasta, baked goods, candy and soda. Nothing takes the place of healthy eating!
Creatine
Creatine is a natural substance produced in the kidney and liver from amino acids, and then transported by the blood to the muscles to be used for energy. Supplementing with creatine has become popular because it boosts strength and increases muscle mass. It not only makes you stronger, but allows you to work out intensely for longer. Used appropriately, creatine is safe and effective, however the old saying, “More is not necessarily better,” applies to creatine, and taking large amounts is NOT advised. A reasonable way to approach creatine is to remember that it doesn’t do the work or get the results for you, it merely enhances the results of the work you are already doing!
Electrolytes
Electrolytes (sodium, chloride, magnesium, calcium and potassium) are needed in order for the heart, nerve and muscles to function properly. Since electrolytes are lost through sweating, they need to be replaced during periods of intense physical activity, especially in the heat or when exertion is prolonged. Electrolyte loss and subsequent dehydration are of ongoing concern for all athletes. A great rule of thumb is to drink as soon as you feel thirsty. Sounds basic and it is, yet it is not unusual to see an athlete rolling around on the ground writhing in pain from a muscle cramp brought on by dehydration. Fortunately, electrolytes can be taken as liquids, powder and even little sheets that can be dissolved in the mouth. A great, homemade sports drink (1 liter) can be prepared easily and quickly with 8 ounces of organic fruit juice concentrate, a liter of water or green tea, and 1/4 to 1/3 teaspoon of sea salt.
Probiotics
Probiotics, the good bacteria that inhabit our gastrointestinal tract, are vital for gastrointestinal health and immunity. Taking supplemental probiotics ensures the “gut” a normal flora, or population, of healthy microorganisms that help prevent infection and allergic reactions. Athletes often get run down, and taking probiotics can help maintain a high level of immune system function so important for a successful season. Losing time to physical injury is disheartening enough; no one wants to lose precious training and playing time due to colds, flu, and bronchitis or sinus infections!
Ligament Support
Ligament support is of vital importance in facilitating recovery from sprains and strains, tears, breaks and surgery. Specialty supplements are available that combine glucosamine, MSM, and Vitamin C, along with other nutrients, to support collagen, the foundation for healthy, resilient ligaments, tendons and joints. One such specialty supplement, Ligament Restore, has proven invaluable to injured athletes literally aching to get back in the game. Healing quickly is imperative when you only have three games left in the season and your team is headed for the playoffs.
Omega-3 Fatty Acids
Omega-3 fatty acids are required for optimal health but cannot be synthesized by the body; they have to be ingested through food or taken as a supplement. Foods high in omega-3 fatty acids include salmon, tuna, anchovies, sardines, cod, halibut, herring, shrimp, and Alaskan king crab. The healthy fats in these foods, or in a quality fish oil supplement, influence the body to manufacture eicosanoids, or natural anti-inflammatory hormones imperative for injured athletes in need of healing and repair. The omega-3’s are also vital for the immune system, heart health, and for the maintenance of healthy skin. Many organs and systems become stressed by long, arduous training sessions and performance events, games and competitions. Omega-3 fatty acids help keep these structures and bodily systems running efficiently. They have also been shown to soothe tender joints and relieve stiffness common even in young, healthy athletes.
Ribose
Lastly, ribose is a natural sugar molecule produced in the body and used by every cell to produce energy, or ATP. Studies reveal that it is effective at speeding tissue healing and repair and is safely tolerated by the body. It is available in a powder that dissolves easily in water. Many athletes attest that nothing can prevent or bring them back from exhaustion and depletion quite like ribose.
Not all supplements are created equally, and there may be variations in their quality, purity, effectiveness and price. Do your homework so you can be a smart and educated consumer. Supplements need to be intelligently coordinated with optimal training and diet. It is advisable to employ the services of a certified clinical nutritionist to help facilitate your athletic performance through supplementation and diet.
Dr. Alisa Cooper is a chiropractor, certified clinical nutritionist and EFT practitioner in private practice in Scottsdale, Arizona. She is a popular speaker, writer, interviewer and health advocate. Dr. Cooper can be contacted for appointments, speaking engagements and interviews at alisajoy61@hotmail.com, by phone at 480-699-9735, or visit her website www.LiveAndBeWell.com.
Holiday Health Made Simple
We are in the midst of the holidays: wonderful and uplifting in some ways; and hectic and stressful in others. I won’t be unreasonable and tell you to chill out , or “just say no” to every goodie that passes your way, but perhaps I can help you focus on moderation and cultivate self-preservation.
No Need to Pack on the Pounds
Some of us are really watching what we eat so we can fit into those special jeans or slinky *LBD for that holiday cocktail party. Others are merely trying to maintain, and some just want to get through the season without being asked to play Santa at the mall. Regardless of your goals, some simple rules apply. On the days when holiday parties and dinners are on the schedule, don’t fast all day first. Research shows that those who skip breakfast and lunch tend to overeat later on; actually consuming more calories than if they had eaten modestly that day. Eat a healthy breakfast, like an egg white omelet and a few slices of oranges, and forego the toast and bacon. Eat a salad for lunch with a few ounces of lean protein, and leave off the croutons, cheese and other assorted condiments. Forego the creamy dressing, opting to sprinkle your greens with a tsp of olive oil, a squeeze of fresh lemon, and a pinch of sea salt. Have a small snack before you go out for the evening, like a slice of deli turkey, a small apple and a 1tsp of organic peanut or almond butter. With your blood sugar stabilized and metabolism in gear, you won’t walk in the door like you stepped out of the Donner Party!
Drink Up
The next rule is to stay properly hydrated throughout the season. It is so easy to forget to drink enough water, especially now that the weather is cold. Start your day with some flavorful and warming herbal tea. Cranberry green tea is lovely! Pour a large pitcher of water first thing in the morning and make it your goal to have it finished by bedtime. Sip continuously throughout the day. Since we often mistake thirst for hunger, we tend to overeat when we are dehydrated. If you think you are hungry, drink some good quality H20, and see how you feel 10 minutes later. If you still feel hungry, a light, healthy snack may be in order. Also, when you are dehydrated, your mucous membranes dry out making you more susceptible to respiratory infections. Mucous is formed mostly from water, and its main job is to lubricate airways and prevent pathogens from taking up residence.
You First!
The last rule is to make you a priority! You want to get right to your shopping, baking, card writing, wrapping, and shipping. But would it kill you to take a brisk walk or sit down with your feel up for a few minutes of quiet time? You don’t have to soak in a hot bath for an hour to feel invigorated and relaxed. It’s amazing what twenty minutes can do! Question: Are you still trying to prove to your family that you’re still the Energizer Bunny you’ve always been? Slow it down a notch. We are getting a bit older, not much mind you, but a bit, and we need to treat ourselves with a little consideration and love. Get to bed at a reasonable hour. Let the little things go. Remember, good health is about keeping stress to a minimum as much as it is about eating right and staying fit. So, don’t hold your breath while rushing through your day, mentally checking and revising your to-do list. Slowly breathe in and out, in and out, from the diaphragm this time, deep, slow and relaxed, breathing in and out… see, you’re getting it. When you take care of yourself, you will radiate the joy of the season. You will have that sparkle and shine that turns heads! Enjoy!
Eating Beyond The Belch
The body has infinite wisdom. Without being consciously aware of it, we are told when to breathe, swallow, blink, go to sleep, and eat. It is through the complex functioning of the autonomic nervous system that we are signaled to perform these life-sustaining activities. If we would only listen! While its reflexive to blink when our eyes need lubrication or protection, and to swallow when food traverses the esophagus, it is so much harder to put yourself to bed when your body signals exhaustion or push the plate away when your body signals fullness.
We have lost the ability to interpret our body’s messages. We used to hear those messages but ignored them so many times that we are no longer able to. Perhaps the most poignant example is eating beyond the belch. At some point during your meal, you are going to experience a little burp, hiccup or belch that signals that you are done; you have eaten an adequate amount of food for your survival. Anything eaten beyond that will be stored as fat, plain and simple.
I have been aware of the belch for a long time but failed to recognize its significance. Now that I am “tuned in,” I notice it comes close to where the end of the meal probably should be, usually before a second helping and surely before dessert! Most of the time, I heed the signal and push my plate away despite the bit of remaining food. Once in a great while, I consciously choose to eat beyond the burp because what I am eating is extraordinarily delicious. I decide to enjoy the taste sensation I am experiencing, often regretting it later in the form of heartburn, indigestion or gas. But at least it’s been a conscious decision.
Most of us tend to be unconscious eaters. We eat for all the wrong reasons: boredom, frustration, anxiety, depression or whatever. Perhaps we can’t solve all the eating issues today, but today we can start to become a little more aware of, and in tune with, our bodies. We can make a decision to stop, put the fork down, wipe our mouths and try to feel satisfied. Or…we can consistently eat beyond the belch and continue to carry that extra weight, farting as we go.
Eat Less, Live Longer
Allow me to introduce you to the concept of not eating beyond the belch. In essence, your body signals when you’ve eaten enough by producing a verbal gastric release, aka the belch. Sometimes it is loud and crass, other times barely perceptible. If you tune into your body with a heightened awareness, it is nearly always there. How lucky we are! We have a built-in mechanism for preventing overindulgence.
Enter the discussion Paavo Airola, a brilliant nutritionist. While Paavo never mentioned the belch, he was very interested in health and wellbeing though proper nutrition and lifestyle. He travelled all over the world studying centenarians, those rare relics who live to be 100 years old and beyond. From Russia to China to South America, he consistently found that centenarians rarely, if ever, ate to the point of feeling full. From his studies, Airola concluded that the key to longevity was systematic under eating. In his many wonderful books, Paavo Airola emphatically advocated eating less that we actually want to! What a concept, especially here in Supersize Me America!!
How do we begin to cultivate the mindset of under eating let alone put the practice into action? I say start with the belch! As soon as it happens, which will probably be somewhere near the end of the meal, simply stop eating. Let the belch be your guide. Believe in it, trust it, and follow its innate, self-preserving wisdom. Do it at every meal for a day, then a week, a month and then six. Watch the digestive complaints resolve, the pounds melt away and the energy return. Then, start planning what you’re going to do with the rest of your very long, healthy life!!
