October 29th, 2009 by Joseph Scherger, M.D. in Better Health Network, Health Tips
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I’ve written before here about the glycemic index, that measure of how fast a food causes your blood sugar to rise. High glycemic foods, like simple sugars, cause our blood sugars to rise quickly resulting in a pouring out of insulin, a rapid fall in our blood sugar, and we become hungry again soon. Protein in our diet blunts this glycemic index effect, as does eating more complex carbohydrates such as vegetables.
An new concept has emerged that complements the glycemic index, called the glycemic load. The glycemic load reflects how much total carbohydrate is released in your body from various foods. While carbohydrates, sugars and starches, are a core part of our nutrition, we know that eating a lot of them results in more hunger and we end up eating more calories and gaining weight. Low carbohydrate diet plans have shown some advantage over low fat diet plans for losing weight, although both work if the total calories eaten are reduced. Read more »
*This blog post was originally published at eDocAmerica*
September 19th, 2009 by Joseph Scherger, M.D. in Better Health Network, Health Tips
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I recently moved my work to the Palm Springs area of California. I am the Vice President for Primary Care at Eisenhower Medical Center in Rancho Mirage, California. My duties include starting a new primary care practice where I also work as a family physician. This week I developed a preventive medicine presentation I will be giving to groups of people, mostly seniors, in our area. I would like to share my key messages here.
Balance is the key to health in many ways. Our lifestyle choices play the major role in whether we are healthy or sick, outweighing our genetics and the bad luck of getting a disease for no apparent reason. There are four areas where lifestyle play a major role in our health. Do these four things and you are likely to be healthy:
Eat Right: We are what we eat, so what goes in our body is vital to our health. The mainstay of our nutrition should be vegetables and grains. We should avoid the saturated fats found in many animal meats and dairy, and the trans fats found in many fried foods and pastries. Eat healthy fats like those found in nuts and quality vegetable oils, such as canola and olive oil. We should avoid simple sugars that make us hungry and have protein at every meal (Nuts, low fat dairy, lean meats and fish). We should avoid excess salt. Do not eat many more than your body needs to maintain a healthy weight. See my other blogs since I write here about nutrition every month.
Be Active: Use it or lose it is a good rule for keeping our bodies healthy. Look for opportunities in your daily life to walk more, climb stairs and be active. Then, devote 5 of the of the 168 hours in a week to one or more physical activities of your choice. Being physically active is the best long term predictor of living a long and healthy life.
Sleep Well: We trained our children in how to sleep, but many of us forgot the lessons. Prepare for a good night’s sleep by winding down our daily activities, turn down the lights, and leave the problems of our day behind. Imagination is ok for adults to use to enter the world of sleep. As adults, 6 to 8 hours of refreshing sleep is usually enough to replenish our bodies.
Manage Stress: Stress can wear down even the healthiest body. Be aware of our stress levels at home and at work, and seek ways to reduce the stressors. Some of us thrive on a certain amount of stress, that is fine. We know when we are distressed because we are not at ease and not smiling as much. I like these three rules for handling stress: 1. Don’t sweat the small stuff, 2. Everything (just about) is small stuff, and 3. If you cannot fight, and you cannot flee, then flow.
Take a moment to reflect on these four “pillars” in your life and see what adjustments you can make to preserve your health.
*This blog post was originally published at eDocAmerica*
August 17th, 2009 by Joseph Scherger, M.D. in Better Health Network, Opinion
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I have never been one to shy away from the truths about our world. An Inconvenient Truth was a movie that affected many of us profoundly. Most of my family does not like Al Gore because they are in denial about what is happening to our planet, and our role in that. A new movie does the same about our food sources in America. It is called Food, Inc. It may upset you, but I highly recommend it. The authors explore just where our food comes from, the chicken, the beef, the grains and how our big corporate food industries operate.
I am not an anti-corporate person. I agree with Calvin Coolidge that the business of America is business. In our modern life, we have accomplished many things through industry. Our supermarkets contain a richer variety of food than ever available before in the history of mankind. But, there are important issues for us to address. What are the implications of feeding our cattle corn meal when that is not their best food source? What danger do we have of serious bacterial contamination? How do the big food corporations treat our farmers? These are all questions explored in this film. Like Anderson Cooper on CNN, this film “keeps them honest”.
Two of the main characters in the movie are authors I admire a lot: Eric Schlosser, who wrote Fast Food Nation, and Michael Pollen, author of The Omnivore’s Dilemma. These men are dedicated to keeping our food supply safe and healthy and for us to avoid the traps that make us unhealthy and obese.
Should you become a “locavore”? That is a new word to describe someone that only eats locally grown food. That may be an option for some but not for others depending on where you live. Locally grown food, like what is found in a Farmer’s Market, is more likely to be fresh and have fewer questions than other commercially developed foods. I saw an interesting bumper sticker today, “Supermarkets have branches, Farmer’s Markets have roots”.
The tagline for Food, Inc. is “You’ll never look at dinner the same way again”. I must say that is true. I continue to shop in supermarkets and eat in restaurants, but I am much more mindful about what I put in my body. We all should be.
*This blog post was originally published at eDocAmerica*
