Nutrition. Vitamins. You.
PROTEINS~WHAT ARE THEY? By: Allie Might, FMC, INHC, ATT While we all know protein, do we really know how much we need on a daily basis? It’s also something we all like as there seems to be endless choices. There is also no wrong …
The Common Cold! Dr. Claire Arcidiacono, ND Today we will be talking about something everyone knows about and that topic is the common cold! Having a cold is probably one thing that both children and adults understand. But what cause’s a cold? Well when …
GRAINS~MORE THAN CARBS
By: Allie Might, FMC, INHC, ATT
Who doesn’t love the grain group? Its most commonly associated with carbohydrates (carbs). However, are they really that bad for us and are they truly necessary? Let’s explore this simple, delicious, versatile and often scary topic…and try to bust some myths about grains.
First things first….how much grains do we need in a day? According to the United States Department of Agriculture (USDA), it is recommended that adults get 5-10oz of grains per day, or 3-5oz of whole grains per day. This is because whole grains are much less processed and more nutrient dense. These supply such essentials like healthy fats, antioxidants, B-vitamins and are a source of fiber. Grains and carbs also help to supply the body with energy as they metabolize.
Now, let’s breakdown some of the most common grains and carbs that many of us consume and figure out some healthy alternatives. Here are my go-to healthy substitutions.
RICE: Many of us are familiar with the traditional white rice, however this is heavily processed. Instead, try brown rice, quinoa or wheatberries. They are easy to prepare and you can experiment with cooking these grains in broth or coconut milk to really enhance the flavor and give you variety.
BREADS: The traditional white breads that many of us grew up on should be avoided. Sadly, whole wheat breads aren’t much better. You want to look for whole grain or even ancient grain breads. You’ll probably even see pieces of grain and seeds in the product. These will be much more nutrient dense and nutritious. You may even find these in the freezer section as they don’t always have a lot of additives to make them shelf stable.
PASTA: Try to start eliminating the white pastas and substitute with the whole wheat pastas. While these are a tasty alternative, I’ve had many people say that the whole wheat pastas taste like cardboard. If you are one these people, I recommend trying a combination. Try mixing half white pasta and half whole wheat pasta. Slowly change the ratios until you are just having the whole wheat pasta.
CEREAL: Try to avoid traditional cereals and granola, as they can be processed and higher in sugar. Use bran or even plain oats as a healthy alternative. These can be made hot or cold, with milk or plain yogurt, and enhanced with fresh fruit, Reds Hx or Cocoa Hx.
Lastly, let’s get an understanding of simple vs complex carbohydrates. The American Heart Association helps to define these easily as a part of a heart healthy diet. Simple carbs are digested quickly and tend to cause spikes in blood sugar. These are commonly associated with processed white foods like white flour, pasta and bread. Complex carbs are digested slower and help to keep sugar levels more stable instead of causing harsh spikes. These are you’re whole grains which are more nutritious and rich in fiber. I like to remember this as simple is easy, quick to breakdown and absorb and spike sugar levels and complex is a more involved process to breakdown and absorb allowing the body to stay more stabilized without unnecessary spikes. So, SIMPLE=FAST, UNHEALTHY AND “SCARY” and COMPLEX=SLOWER, NUTRITIOUS AND “HAPPY”.
PHASE 2: This product contains White Kidney Bean Extract which has been shown to be effective in multiple ways. According to numerous studies from the National Library of Medicine – National Center for Biotechnology Information, white kidney bean extract has been helpful in the metabolic health of people suffering from obesity. It has also shown to help reduce the absorption of some carbohydrates, which metabolize into sugars, making it helpful for those trying to achieve and/or maintain healthy blood sugar levels. However, don’t forget that adding Phase2 is a tool to help with health and wellness goals and not a green light to over indulge in such foods like bagels and pasta.
www.myplate.gov/eat-healthy/grains
www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
www.medicalnewstoday.com/articles/161547#high-or-low-carb-diets
https://health.clevelandclinic.org/the-whole-truth-about-whole-grains
www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates
www.ncbi.nlm.nih.gov/pmc/articles/PMC7284421/
www.ncbi.nlm.nih.gov/pmc/articles/PMC7063375/
Boost your Immune Health with Beta Immunity Dr. Claire Arcidiacono, ND Today I want to talk about a supplement that is great for those times when you’re fighting off a cold or other upper respiratory infection. That supplement is Beta Immunity! Beta Immunity is …
DAIRY~THE OPTIONS AND BENEFITS By: Allie Might, FMC, INHC, ATT Dairy is that food group that seems to be one of the easiest to consume and the most indulgent. This group is commonly associated with calcium and strong bones. It has a wide variety …
Seasonal Allergies!
Dr. Claire Arcidiacono, ND
Achoo! Achoo! Is it a cold? It is just dusty? Nope! Its allergy season! And along with allergy season is all the symptoms of allergies. Having symptoms of allergies tend to come during what is known as allergy season. Some people have symptoms during every allergy season, whereas other people have symptoms only during “bad” allergy seasons. But what exactly do we mean by allergy season? What causes us to feel so poorly? And lastly what are the symptoms of allergies and what can you do to alleviate them?
Basically allergy season is the time when certain allergens, especially pollen are released by plants. This seasonal release of pollen triggers seasonal allergies to flare up. In the US we tend to consider there to be 2 main seasons for pollen to release. In fall there is mainly ragweed. In spring there is tree pollen, in many parts of the US there may be grass pollen throughout a great deal of the year. In addition to ragweed pollen and tree/grass pollen other plants that commonly trigger allergies include Burning bush, Cocklebur, Lambs-quarter, Pigweed, Sagebrush, Mugwort, Tumbleweed and Russian thistle. (1) Just to sum things up allergy season is basically the times during the year when plants are releasing their pollen and this triggers the symptoms of allergens.
Now I bet your thinking but doc HOW does pollen cause me all these troubles? Basically when our body comes into contact with something your allergic to it treats it as a pathogen or bad guy. In order to protect us from the allergens the immune system releases histamines, leukotrienes and prostaglandins. These trigger a chemical reaction that is responsible for the symptoms of allergies.
Let’s review some of the more common seasonal allergy symptoms. First off it is very common to feel congested. This can lead to a runny nose, runny eyes and a post nasal drip. There is often sneezing as well as cough. In addition to a runny nose there may be an itchy nose, eyes and throat. Very often there is fatigue. (2) There may also be headache and sinus pressure. You may also develop dark circles under your eyes. Your eyes may also become red where the whites are. If you experience severe allergies you may have wheezing and even trouble breathing. (3) What is the difference symptoms wise between having seasonal allergies and a cold? Take a look at the following chart to help answer that question. (4)
What kind of tests can you do to determine if allergies are causing your symptoms? To start with the doctor can do a skin test. When you do a skin test the doctor will prick the skin and then inject a tiny amount of what you suspect you may be allergic to. A positive test will result in your skin becoming red, inflamed and swollen. The other option is to get a blood test done. Both tests have different benefits so it’s important to discuss your options with an allergist. (3)
What can you do to help reduce the signs of seasonal allergies? The first thing you can do is to pay attention to the daily pollen and mold spore count. When the levels are high it may be better to avoid outdoor activities. When pollen counts are high it is also helpful to close the windows to seal out the pollen. It’s also helpful to wear a hat and a mask when you are outside. Then once you come back inside its important to change your clothes as well as shower. It can also be helpful to begin medications as well as supplements before the start of allergy season. (2) Speaking of supplements what can you do to help with allergy symptoms?
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