Three Easy Ways to Reduce Your Food Cravings

Many of my patients ask me for advice about how to reduce their appetites or cut cravings for certain foods.

As a general rule, if you are craving something, your body probably needs a small amount of it. If you're craving fat, you probably need some fat. If you're craving bread, eat one piece of bread.

The problem is that most of us aren't that good at receiving messages from our bodies. In fact, we're used to ignoring them. Tired? Have a cup of coffee. or It's Martha's birthday, time to eat a piece of cake whether you're hungry or not...

After years of overriding our body's signals, it can become hard to be sensitive to what we really need. The following behavioral techniques will help you reset your appetite so that sticking too a healthy diet doesn't feel like an impossibility.

1. Get Enough Sleep - Recent studies show that individuals who get four hours of sleep a night have a 24 percent larger appetite than individuals who sleep for eight hours a night.

Why? Because people who sleep less produce less leptin and more ghrelin. Leptin, a hormone produced in fat cells, lets the brain know that it's time to stop eating. Ghrelin, a hormone produced in the gastrointestinal tract, stimulates an individuals appetite.

The result? When you don't get enough sleep, you're hungry more often. If you're trying to lose weight, you've got to prioritize a good night's sleep.

2. Reduce Your Stress ASAP - When the body is under stress, it produces more cortisol, a hormone that stimulates fat and carbohydrate metabolism for increased energy, increases insulin production and increases appetite.

Weight gained because of increased cortisol production tends to gather around the abodomen, so if you are accumulating belly fat then you know that it's time to take steps to decrease your stress level.

3. Your Brain is Hard-Wired to Seek Out Fatty Foods - A recent study published in the Proceedings of the National Academy of Sciences suggests that fatty foods trigger memory consolidation using the same neural pathways as emotional learning.

What does this mean to you? Comfort food isn't just a clever catch phrase - it's a real, palpable emotional experience, and gives scientific evidence to support the fact that overeating can be triggered by specific emotional situations.

In addition, this information gives insight into the failure of lowfat diets. Without fat, a meal is not satisfying, and therefore indiviudals are tempted to overeat.

How can we overcome this deep-seated programming? Eat a little bit of a fatty food. The small portion will satisfy your craving and, if you give yourself a minute, you'll feel satisfied. (The key word in that sentence is "little.")

Another great tactic is to stay focused on a goal that you want to achieve - fitting into your skinny jeans or climbing the stairs at work without losing your breath - and let that motivate you to take a pass on the comfort food that you're craving.

In short, the answer is easy: three small meals a day, consisting of protein, fat and carbohydrates; two snacks and as much water as you want. Stick to this, and you've got it made.

Antibacterial Soaps Could Be Hazardous to Your Health

Most people who use antibacterial soaps are trying to be healthy. They want to kill germs that could cause them to become sick, prevent the spread of disease and make the world a happier and healthier place.

Unfortunately, the active ingredient in many antibacterial soaps, a chemical called Triclosan, has been linked to endocrine system disorders such as thyroid and reproductive system disorders. Environmental groups are fighting to get the ingredient pulled from consumer products. Even the FDA is not entirely sure whether or not Triclosan is safe - they have decided to re-evaluate the product's health risks in the year 2013.

In the meantime, I'd recommend avoiding products that contain this ingredient, especially if you are considering becoming a parent. In case you're not a label reader, here's a list of products that contain Triclosan.

Not ready to give up antibacterial soap yet? A recent study revealed that plain soap is just as effective at removing germs as antibacterial products, and carries none of the health risks. So next time you want to lather up and get clean, reach for good old-fashioned soap.

Eating Healthy is Harder Than You Might Think

Many people think that eating organic is only for the rich and the fussy. They believe that the USDA and the FDA do a fine job of regulating foodstuffs and keeping the general public safe.

In general, this is true. But there is one exception: cottonseed oil. Any byproduct of the cotton plant, for that matter.

It's not that cottonseed is bad for people in its natural form - on the contrary - it is naturally hydrogenated and contains many antioxidants. The problem is that the plant is not classified as a food, and, therefore, the pesticides used on cotton are not subject to the same regulatory standards as the pesticides used on food.

Cottonseed oil manufacturers assert that the oil can be purified, but scientists at the Center for Food Safety and Applied Nutrition say that it's not clear whether or not pesticides can be removed.

Cottonseed oil appears in our food supply in two main ways. First, cottonseed oil is used in many different kinds of processed foods - crackers, cookies, salad dressings, potato chips and more. For example, most Nabisco products contain cottonseed oil.

The second way that cotton enters our food supply is through food fed to cows, more specifically a substance called "gin trash." Gin trash is a natural substance - plant byproducts from cotton production given to cows for roughage. These materials can contain pesticide residues that are absorbed by the cow's digestive systems, and passed on to humans through milk and meat.

How can you avoid ingesting potentially harmful pesticides? Simple: Don't purchase any processed food that contains cottonseed oil; don't cook with cottonseed oil; and, finally, consume only organic beef and dairy products.

Flavonoids: Your New Favorite Supplement

If you ask anyone what you need to do to lead a long and healthy life, the answers are always the same: exercise, drink water, get plenty of rest, reduce stress and eat lots of fresh fruits and vegetables.

Now, thanks to a recent German study, we are one step closer to understanding exactly why fruits and vegetables keep us healthy. The answer? Flavonoids.

Flavonoids are plant secondary metabolites, and are ofeten referred to as "biological response modifiers" due to their ability to moderate the body's response to allergens, viruses and cancer.

The German study found that birds actively selected fruit with the highest flavonoid content to maintain their health. Researchers offered birds two servings of food - identitcal in every respect except for the amount of flavonoids it contained. The birds chose the food with the higher flavonoid content.

After four weeks, the researchers tested birds who had consumed a high flavonoids diet compared with those that did not, and found that the flavonoid eating birds had stronger immune systems.

The health benefits of these natural compounds are as varied as their appearance in nature. So if you want a strong immune system, less allergic reactions and a reduced risk of cancer, you know what to do. Eat your fruits and vegetables!

The Importance of Change

We all say we want to be healthy, but how many of you out there are willing to actually change behaviors that you know are harmful to your physical body?

A recent BBC news report states that despite a British public health campaign and evidence which found that adopting a healthy diet and lifestyle could prevent between one-third and one-half of all cancers, two-thirds of British citizens had not altered their behaviors at all.

Of those polled, one-third admitted that they try to not think about cancer at all.

Why so much resistance? If we know that something is good for us, why don't we just do it?

Change is difficult - for many reasons, which are different for each individual. But the bottom line is really, truly this: if you ignore warnings and persist in unhealthy behaviors, chances are that you will get cancer.

The good news is that it's never too late to change your behavior and reduce your cancer risk by 50 percent. Those are pretty amazing odds, and I can tell you from personal experience that you will be healthier if you quit smoking, eat right and exercise.

If you're having trouble getting motivated to change your eating habits or get to the gym, visit the following websites for tips on how to break bad habits:

http://ezinearticles.com/?Breaking-Bad-Habits---5-Simple-Steps-for-Changing-a-Habit&id=71021
http://www.pickthebrain.com/blog/strategies-for-breaking-bad-habits-and-cultivating-good-ones/
http://www.ehow.com/how_2054579_change-bad-habits-using-thought.html

Here in the United States, many people expect food to taste sweet. When I was in acupuncture school, I remember one of my instructors telling me: "Learn to love the bitter taste. It's good for your heart."

Sure, food should taste good, but it's possible to get too much of a good thing. Each sweetner that you choose - natural or unnatural - could have ramifications on your overall health if used to excess.

So which sweetener is best? Here's a breakdown of sweeteners and their possible risk factors:

• Honey - My personal favorite, especially raw, unfiltered honey. In addition to the many claims of medicinal health benefits, honey is rich in chromium, an essential mineral necessary for regulating blood sugar.
  
• High Fructose Corn Syrup - Many alternative health care practitioners believe high levels of frustose in food and drinks are responsible for the obesity epidemic in this country. A recent study explains how high fructose corn syrup blocks an enzyme necessary for clearing fat from the liver.
  
• Organic Cane Juice - For those who haven't figured it out yet, this is liquid sugar.
  
• Sugar - Sugar, or sucrose, breaks down to 50 percent glucose and 50 percent fructose. Used in moderation, it's not such a bad thing, especially if you are a health person who exercises regularly. And, if you're concerned about calories, one teaspoon is 16 calories. That's all.
  
• Aspartame - Too risky. Too much controversy. Especially considering that most people who drink diet soda drink a lot of diet soda, at least one per day. If you're going to take risks with your body, why not do something fun like parachuting or kayaking?
  
• Sucralose - Again, too risky. When you're reading reports of toxic overdose, doesn't it make you stop and think?
  
• Stevia - Sweeter than sugar, stevia is a plant-based low to no calories sweetner used by health advocates for years. For me, it's too sweet and a little challenging to use, but could be just the ticket for folks who can't give up the sweet taste.

Choose well, be well and have a wonderful day!

Improve Your Energy

Traditional Chinese Medicine uses the term "qi" to describe the life force or energy that animates the natural world, including the human body. When my patients ask me to explain it, I always end up quoting Star Wars. It's like the force, I say. It surrounds us, binds us. It holds the galaxy together.

The concept of qi is one of the things that often alienates rationally-minded patients, yet these same patients will come into the clinic and report that they have low energy. They're describing the same phenomenon.

If a patient comes to a Western doctor with low energy, the Doctor will make a diagnosis based on lab tests. In Western Medical terms, the most common causes of fatigue are sleep disorders, thyroid problems, diabetes, anemia, depression, cancer, rheumatoid arthritis, and chronic fatigue syndrome.

When addressing low energy with Traditional Chinese Medicine, we don't necessarily isolate the root cause, but we try to balance the body as a whole so that the symptoms are reduced and the patient is healthier.

Here are a few simple ways to boost your energy level and improve your overall health:

• Eat Well - Eating minimally processed foods, especially lots of fresh fruits and vegetables, will improve your overall health dramatically. The better you eat, the better you feel.


• Exercise - It may seem counter-intuitive, but getting your heart rate up for half an hour or more will give your more energy throughout the day. Exercise keeps you young.


• Meditate - Stress and negative emotions often cause fatigue, and meditation give you a chance to clear your mid of all thought. Although the practice is used by certain religions, meditation doesn't have to be a religious practice.


• Drink More Water - Water is necessary for many chemical reactions in your body, that's why dehydration can sap your body of energy.


• Limit Caffeine Intake - You may think that a cup of coffee gives you more energy, but, in the long run, it's really wearing you down. Caffeine stimulates a variety of hormonal systems that give you a fleeting sense of energy.


• Stretch - Whether it's a full-on yoga class or twenty minutes of stretching in the morning, flexibility is often linked to longevity.

HRT May Cause Brain Shrinkage

Two new studies published in the journal Neurology found that Hormone Replacement Therapy (HRT) increase the risk of stroke, heart attack and breast cancer, and, in addition, shrinks women's brains.

These results appear paradoxical in comparison to studies on younger women, which have found that estrogen therapy can help defog the brain, improve cognition and prevent Alzheimer's in later life.

Dr. Pauline Maki of the University of Illinois at Chicago offers one possible explanation for the disparate findings: estrogen has a "healthy cell bias." In other words, estrogen is good for healthy cells and bad for unhealthy ones. Maki theorized that the study provided estrogen to women whose mental faculties were already fading, putting strain on cells that were already unhealthy.

Both studies were offshoots of the Women's Health Initiative Memory Study (WHIMS), which found an increased dementia risk to women taking hormones.

Acupuncturists have been using acupuncture and herbal medicine to treat symptoms of menopause since the year 3 A.D. The treatments and recommendations cover everything from diet and lifestyle to specific prescriptions.

Instead of trying to halt or reverse the change, acupuncture and Traditonal Oriental Medicine gives the woman's body the resources it needs to make the transition smoothly.

Grapeseed Extract Kills Leukemia Cells

Although scientists say that it's too soon to recommend that people eat grapes to ward off cancer, a new study shows that cancer cells exposed to grapeseed extract died off at a rate of 76 percent within 24 hours.

Previous research has shown grapeseed extract to be effective against skin, bowel, breast, lung, stomach and prostate cancers.

Grapeseed extract is rich in antioxidants. Click here for more information on how to best absorb any grapeseed extract supplements you might be taking.

Be Well!

Start the New Year with a KISS

Happy New Year, everyone! As the confetti is swept up and the champagne glasses put up on the top shelf, most people launch into a flurry of resolutions and body cleansing.

Enthusiasm is a good thing, but try to stay away from elaborate diets or regemines that are complex or difficult to maintain. Many diets and cleansing systems come with restrictive menus, elaborate preparations and several bottles of pills to be consumed at different time throughout the day...

It's hard to change your life, so to honor the effort that you are making, it's best to keep the changes as simple as possible. Like the old acronym says, keep it simple, sister.

The following five simple steps will help you lose weight, feel better and stay healthier throughout 2009:

1. If Your Grandmother wouldn't Cook with it, Don't eat it. If you've already committed to dietary restrictions such as vegetarian or vegan, that's fine. Eat fruits, vegetables, grains, meat and dairy in moderate amounts, and drink plenty of water. Newer food products may be convenient and tasty, but the long-term affects of eating these food products won't be known for another 30 years or so.

2. Exercise. It helps you live longer, live better, and experience less pain while you are alive. It elevates your mood and improves the health of your heart. It helps you sleep better and improves digestion. It may be difficult to get started, but once you do you'll feel fantastic. Find something you like to do, or just something you don't hate.

3. Reduce Stress. Everyone gets stressed from time to time, but the effects of chronic long-term stress on your body can be overwhelming. Stress alters the way that your endocrine system functions, cause depression and even organ dysfunction.

4. Consume Alcohol in Moderation. Oh sure, we all do that, right? But did you realize that moderation is no more than one drink a day for women and no more than two drinks a day for men? Consuming more than this on a regular basis can lead to serious health problems.

5. Take It One Day at a Time. Many New Year's Resolutions fail because we give up too quickly. If we resolve not to eat sweets, one indulgence in chocolate cake may be all we need to throw in the towel. But a recent article in Psychology Today suggests that while behavior changes, conflicting beliefs exist in the brain side by side. The new behavior exists beside the old until it finally gains dominance.

The lesson? Don't give up. If you fall off that horse, get right back on. Remember, it takes a while to change your life, but as long as you stick with it, there's nothing you can't do.

HAPPY NEW YEAR!!!