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.

Alcohol and Atrial Fibrillation in Middle-Aged Women

Happy Holidays! The celebratory season is upon us, filled with social events and pressures that often lead to indulgence in food and drink.

How much is too much? What is a moderate amount of alcohol? The U.S. Department of Health and Human Services defines moderate drinking as no more than one drink a day for women and no more than two drinks a day for men.

This number might seem absurd to many social drinkers, but a recent study found that adding just one more drink a day caused heart problems in some women. CNN's Dr. Gupta explains in this video:

Alcohol and Atrial Fibrillation

So be good to yourself this holiday season! Enjoy yourself. Partake in every pleasure. Just don't overdo.

Alzheimer's Disease and Essential Fatty Acids

Recent research suggests that diet may have a significant impact on the development of Alzheimer's disease, especially essential fatty acids. Omega-6 fatty acids, which are found in red meat, cereals, eggs, and vegetable oils, were found to increase levels of arachidonic acid, a fatty acid that researchers linked to memory loss and confused behavior.

During the study, when researchers lowered levels of arachidonic acid in the brain, the cognitive functions of the mice improved. This research creates hope for new drug development, as well as controlling symptoms with nutrition.

In another, related study, researchers discovered that Omega-3 fatty acids DHA and EPA reduce the risk of Alzheimer's disease when added to the diet. Omega-3's also decrease the risk of heart attack and stroke. Early this year, UCLA researchers isolated the specific mechanism that allows these substances to break down plaques that build up on the brain.

If you want to maintain your cognitive function, the choice is simple. Put down the potato chips. Reach for the sushi. Mmmm. Sushi...

Extra Sleep Lowers Heart Attack Risk

In Traditional Chinese Medicine, the Heart organ is more than just the heart muscles - it includes the brain and the blood vessels that nourish both organs.

Viewing the heart in this holistic sense, it makes perfect sense that Swedish researchers discovered that extra sleep lowers the risk of heart attacks.

The study was based on data collected after both the "Spring Forward" and "Fall Back" clock adjustments for daylight savings time. Researchers discovered a five percent increase in heart attacks the first week after losing an hour of sleep in the spring, as compared to a five percent decrease after gaining an hour of sleep in the fall.

From a Western medical perspective,sleep has a beneficial affect on the heart by lowering blood pressure, blood sugar, inflammation, clotting and other factors that strain the heart and vascular system.

Go on, take that nap! It's good for your heart.

Licorice Fights Viral, Inflammatory Conditions

In Traditional Chinese Medicine, most herbal remedies contain between three and 15 herbs, each performing a specific function. Most of these remedies contain a small dose of licorice, an herb with many of medicinal properties.

In Traditional Chinese formulas, licorice is used as a harmonizer, which means that a small dose is included in the formula to improve the effectiveness of the formula as a whole.

Perhaps this use is due to licorice's healing effect on the stomach. Recent studies suggest that licorice performs as well as anti-ulcer medications in relieving pain and preventing ulcers from recurring. When licorice root liquid extract was used to treat 100 patients with stomach ulcers, 90 percent improved. An Irish study attributed this to licorice's stimulation of mucous glands in the stomach.

Licorice also prevents inflammation throughout the body. First, glycyrrhizin, which gives licorice its sweet flavor, is an anti-inflammatory agent that works on the lungs, the bowels and the skin. In addition, licorice increases the amount of time that cortisol circulates throughout the body, an adrenal hormone that also has anti-inflammatory effects.

Licorice is also a powerful anti-viral herb. Studies have shown that intravenous licorice can prevent replication of the HIV virus, other studies show that it prevents encephalitis, hepatitis A and B, SARS, and herpes.

I know that it sounds fantastic, but licorice must be used with CAUTION. Individuals who have high blood pressure, obesity, diabetes or heart, liver or kidney problems SHOULD NOT take licorice. Women who are pregnant or breast-feeding SHOULD NOT take licorice.

Licorice interacts with some drugs, including birth control pills, digoxin, aspirin, insulin, ACE inhibitors, and more. If you are taking prescription medication, consult your doctor before taking medicinal dosages of licorice.

Oh, and don't take it continuously for longer than four to six weeks.

The best part about licorice - it's delicious! Enjoy the sweet taste in good health.

Get Rid of Money Stress with Acupuncture

According to the American Psychological Association's annual survey, 80 percent of Americans are stressed about the economy and personal finances.

In past years, the top stressors have included personal finances, work issues and problems raising children. The association's executive director noted that the inclusion of the economy is unusual.

The health of the overall economy is something that we as individuals cannot control, so if you are experiencing anxiety about the economy then it's important to find a way to cope so that the stress does not affect your physical health. Following are a few coping strategies:

• If you can't stop thinking about the economy, try one of these Ten Strategies to Stop Worrying.
• Exercise, or, in Chinese medicine terms, move your qi.
• Know that you aren't alone. 80 percent of Americans are feeling the exact same thing.
• Get Acupuncture. Acupuncture is an ideal treatment for relieving stress, including post-traumatic stress, without drugs, especially effective for new moms.

Natural Methods for Coping with Baby Blues

The term "baby blues" is not a flippant dismissal of post-partum depression: it describes a mild, short-lived depression that affects 80 percent of new mothers.

Typically, symptoms begin three to four days after giving birth and go away about 10 days later. Unfortunately, 10 percent of new mothers do not experience relief, and the condition develops into a more serious post-partum depression.

Symptoms of baby blues include exhaustion, trouble sleeping, changes in appetite, irritability, sadness and mood swings. Psychologists at the University of West England concluded that these emotions are part of the transition to motherhood during which a woman grieves the freedom she had before giving birth.

As long as symptoms are mild and short-lived, it's possible to cope with baby blues using the following simple techniques:

1. Get as Much Rest as Possible - Give yourself as much time as possible to relax. Take naps whenever you feel tired. Even 15 minutes can make a huge difference.
   

2. Express Your Feelings - If you feel like crying, go ahead. Don't judge yourself for being emotional. It's normal at this time.

3. Find Someone to Talk To - Talk to your spouse, family and friends about how you're feeling. You can also join a new moms support group to talk to others going through a similar transition.

4. Ask for Help - Don't be shy about needing assistance. Accept help when others offer it. Learn to put off tasks that can wait so that you have time to take care of yourself.
   

5. Keep Visitors to a Minimum - Wait until you're rested and feeling well.

6. Eat Plenty of Nutritious Foods - Don't worry about baby weight until you're back on top of your game. It's been found that low blood sugar can make your symptoms worse.

7. Start Moving Slowly - Exercise is a natural mood booster, but don't go all out until you're feeling stronger.
   
   
8. Write It Down - If you're feeling overwhelmed, keep a journal of your thoughts and feelings.
   
   Most of all, take care of yourself. Your baby needs you, but your baby needs you to be healthy and strong.

McDonalds Hamburgers Do Not Appear to Decay

I know it sounds strange, but it's being documented by two separate sources. McDonald's hamburgers do not decay. At least, not at the rate of normal food products.

Karen Hanrahan, a Wellness educator and nutritional consultant, has a plain McDonald's hamburger that she has kept preserved in Tupperware for 12 years. Purchased in 1996, the hamburger looks almost identical to one purchased this year.

Another individual, Len Foley, has been collecting burgers for 19 years. He displays what he calls "Bionic Burgers" under glass with no preservatives.

Most of us allow ourselves the "indulgence"of junk food from time to time. We grew up eating these foods as a treat or reward, which gives us pleasure at a cognitive level. But does this food really make our bodies feel good? Really?

I don't know about you, but I'm gonna make my own hamburgers from now on.

Drug Interactions Can Be Deadly

Most news stories will pass unnoticed during the collapse of world financial markets, so I wanted to draw attention to this news story, which is more personal and has the potential to save numerous lives.

Two years ago, Gary Neal's son died of a drug overdose at the age of 17. The young man consumed a combination of prescription medications and over-the-counter cold medicine, which happened before the unfortunate and untimely demise of Heath Ledger.

Since his son's death, Neal has worked with Partnership for a Drug-Free America to raise awareness about the dangers of prescription medication abuse. One of the dangers of prescription medications, according to the Partnership for a Drug-Free America, is the perception that prescription medications are safe.

Another troubling aspect of the problem that hasn't been stressed enough is the problem of drug interactions. When consumed at the same time, individual drugs can create synergistic chemical reactions in the body that either amplify the effects of a drug or create new side effects.

For example, an individual diagnosed with an under-active thyroid gland is typically prescribed a synthetic thyroid hormone, such as Synthroid. If this individual takes this medication at the same time as a strong cup of coffee or an allergy medication like Claritin, he or she could experience rapid heartbeat, palpitations and dizziness, to name a few symptoms.

Just because you buy it in a drug store doesn't mean it's safe to take in any situation and in combination with any medication your doctor has prescribed for you. You need to check for potential interactions, using a website like the Drug Interaction Checker.

Often interactions can be avoided by simply spacing the medication doses out 2-3 hours. Even if you've taken the medication before, combining it with almost anything can change the pharmacological dynamics.

Better safe than sorry, right?

Acupuncture More Effective Than Drugs to Treat Hot Flashes

Researchers reported Monday that acupuncture outperformed the drug Effexor, aka venlafaxine, to treat hot flashes and other symptoms due to menopause or breast cancer treatment.

Acupuncture was just as effective as the pharmaceutical to treat hot flashes and night sweats, and its effects were longer-lasting and free of side effects, according to researchers at the Henry Ford Hospital in Detroit.

Patients who received acupuncture for an additional 15 weeks after treatment, while participants in the pharmaceutical group experienced the return of symptoms when they stopped taking the drug.

Researchers acknowledged that the acupuncture treatment was more effective and, in the long run, would be more cost effective for insurance companies. Although research still hasn't uncovered the specific mechanism of acupuncture's action, U.S. researchers are finally acknowledging the effectiveness of this centuries-old system of medicine.

Ten Techniques to Stop Worrying

Even if you know consciously that worrying about your life is bad, sometimes it's hard to stop ruminating on what could be. If you're finding it hard to stop thinking about current or potential problems, here are ten behavioral techniques to stop worrying:

1. Don't Assume the Worst - When people worry, they often imagine a myriad of negative outcomes. If you catch yourself worrying, try to imagine the possibility that things could work out better than expected or not change at all.

2. Take Action - Instead of fearing what might come, take action to change your life for the better. If you're worried about being fired, start sending out resumes for jobs you'd like better. Address the problems that are causing you stress.

3. Get Organized - Life is easier when the little things are in place. For example, create a special spot for your house keys so you don't have to hunt every time you need to walk out the door.

4. Change the Subject - Sometimes you just need to break the negative cycle of rumination. Get up and do something different - sort your laundry, run an errand, go outside and take a brisk walk.

5. Schedule Worry Time - Don't allow yourself to worry throughout the day. Set aside half an hour to explore all of your fears deeply and without interruption. Experts have found that when you worry without resistance, it loses its power.

6. Write It Out - Get all of your worries out of your head by writing them down. Keep your worry journal next to your bed so that you can jot down problems that wake you up in the middle of the night.

7. Tell a Friend - Talking with someone you trust is the best way to put your fears into perspective.

8. Relax Your Body, Relax Your Mind - If you can soothe your nervous system, your nervous mind will follow suit. Take a hot bath, meditate, get a massage, get acupuncture, exercise... The list is endless.

9. Do The Right Stuff, Even If It Feels Wrong - You know how to take care of your body - eat a balanced diet, get regular exercise, get a good night's sleep and drink lots of water. When you feel bad, you need to start doing all of these things, no matter how awkward and uncomfortable they might feel. After a while, you'll feel better naturally.

10. Learn to Let Go - Some things in life you just can't control, and worrying about them won't change that. Learn to identify things that you cannot change, and don't dwell on them. Move on with your life.

Hopefully at least one of these techniques will bring you many peaceful moments.

You Still Have Your Health

In uncertain financial times, it's important to remember that money is not the most important thing in your life. One bank may take your house, another bank may close with your money inside, you might lose your job... the potential for financial stress in the next 18 months or more is infinite.

It's natural and normal to worry about the future, but if worry persists for too long, it can begin to affect your physical health. According to the basic theories of Traditional Chinese Medicine, there are five major internal organs - liver, heart, spleen, lungs and kidneys - and each of these organs is damaged by a particular emotion.

The Spleen organ, which includes all digestive functions, is damaged by worry or over-thinking. If a person can't stop, say, checking their stock portfolio online, this constant worry can lead to physical problems such as loss of appetite, nausea, constipation or a myriad of other digestive irregularities.

Don't set yourself adrift on a sea of financial anxiety. The most important things in this life are things that no one can take away. Stay on top of changes, but be sure to take time away from your computer to enjoy your life.

If You Drink Tap Water, You May Be Doing Drugs

This news story from yesterday probably got buried under all the coverage of collapsing economy, but it is of critical importance to everyone's health and well-being.

Recent testing prompted by an Associated Press article about trace amounts of pharmaceuticals in drinking water found that at least 46 million people are consuming trace amounts of drugs and hormones on a daily basis. These figures do not include the populations of an overwhelming majority of U.S. cities, including both New York and Los Angeles, which implies that the total could be significantly higher.

Although the effects of ingesting these chemicals are not clear, studies found these chemicals impair the workings of human cells in laboratories, as well as harming fish, frogs and other aquatic species.

Unfortunately, pharmaceutical drugs and artificial hormones don't seem to be on the EPA's list of dangerous contaminants.

Again, the full effects of consuming trace amounts of these substances is not yet known, but if you have any sort of endocrine system imbalance or you are having trouble conceiving a child, you (and your partner) should consider either purchasing a home water filtration system or drinking only bottled water.

And all of us should contact the candidates seeking to represent us in elections and let them know that safe drinking water is an issue that we will be voting on. Election time is the perfect time to get candidates to listen.

Don't give up on changing the world for the better.

Exercise Trumps Fat Gene

There are lots of people out there who think that they will never lose weight, people who have been heavy all of their lives and healthy at the same time.

It's true - there are many active overweight people who carry extra pounds in a healthy way. But all too often overweight individuals use genetics as an excuse to give up on achieving and maintaining a healthy lifestyle.

Recent research of Amish people in rural Pennsylvania suggests that individuals with the "fat gene" were no more likely than their normal counterparts to be overweight - as long as they got three to four hours of physical activity a day. In other words, daily exercise blocks the effects of the fat gene.

Physical activity can come in the form of walking, housekeeping or gardening. Researchers suggest that families substitute a brisk walk after dinner for time in front of the television, for example.

The study suggested that 30 percent of individuals with European ancestry carried the obesity gene. For these individuals, exercise an irreplaceable facet of a healthy lifestyle.

Science Documents the Health Benefits of Meditation

I always ask my patients about their stress level. Typically 50 percent or more admit to being stressed out. If their stress level remains high for a couple weeks in a row, I ask if they've ever tried meditation.

It's like telling a bad joke. There's usually a long uncomfortable pause during which I imagine them groaning and rolling their eyes on the inside. Maybe it's because I was one of those people - I associated meditation with a particular sort of socially-conscious, newly-religious zealot.

But the simple fact is that meditation is good for you.

Recent research at Emory University suggests that meditation improves the ability to tune out distractions. The study tested the brain activity of 12 individuals who practiced daily Zen meditation for three years against 12 individuals who had never practiced meditation, testing their ability to recover normal thinking after being distracted. A separate study in Wisconsin confirmed this benefit.

Researchers discovered that meditation improved one's ability to recover normal thinking patterns after distraction, suggesting that meditation could be an effective adjunct therapy for ADHD, Alzheimer's and relapses in depression.

Another study found that meditation develops and thickens the pre-frontal cortex area of the brain. This disputes the established belief that the brain develops early in life and its structure does not change, and implies that it is possible to change the "inner workings and circuitry of the brain." This study compared the brain waves of Tibetan monks to ordinary individuals.

A University of Kentucky study found that meditation lowers blood pressure. This study focused on transcendental meditation, and found an average decrease of 4.7 mm systolic and 3.2 mm diastolic. That's right, just meditation.

Please note that while meditation is an important component of Buddhism, none of these meditations were religious in any way. The technique is simply focusing on the breath and clearing the mind.

Give it a try sometime. Why not? It's free and it's good for you.

Watch Me in the Clinic

Here's a video blog entry from a marathon runner featuring one of my acupuncture treatments.

http://www.youtube.com/watch?v=azBFVQQZuWE

Enjoy!

Alabama Penalizes State Workers for Obesity

Growing up in the Midwest, my friends and family always made fun of me for being "healthy"-being a vegetarian, doing yoga, that sort of thing. I knew that I was going against the grain, but I didn't care because these things made me feel good.

None of these people will laugh after reading the following information.

As the numbers of obese Americans of all ages continue to rise, the Alabama state government set an important precident - they've mandated that obese employees pay a $25 monthly fee for medical insurance. Employees have one year to get fit before the fee goes into effect.

Although a handful of states reward employees who engage in healthy behaviors, Alabama will be the first state to penalize individuals for being obese.

Alabama already charges state employees who smoke, and has seen some success in getting them to quit. According to the Centers for Disease Control and Prevention, 30.3 percent of Alabama residents are obese.

Although employees protest and blame genetics, an individual with a BMI from 35 to 39 percent generates $1,748 a year more medical costs on average than a person with a BMI of 25 percent or less.

These incentives are only the beginning. As our medical system and overall economy slide further into crisis, employers and insurance companies will come up with more ways to make medical insurance cost effective.

The burden of responsibility for health is shifting back from the medical system to the individual. It's just one more reason to make every effort to lead a healthier life.

Exercise Helps You Live Longer

Traditional Chinese Medicine doesn't diagnose illness, it diagnoses imbalance. The medicine is based on two major philosophies - Yin/Yang Theory and Five Element Theory - and the interactions of internal organs, both good and bad, makeup most of the diagnoses I use every day in the clinic.

For example, a patient comes into the office complaining of insomnia. They have a hard time falling asleep, a red complexion, dark urination, and a rapid pulse. These are the symptoms of a pattern known as "Heart Fire."

The most common diagnosis that I see in the clinic is a condition known as "Liver Qi Stagnation." Patients are frustrated, stressed-out. Many times, their digestion is not satisfactory or their appetite is down. Sometimes they get headaches. Sometimes it's just PMS.

In other words, Chinese Medicine equates stagnation, or lack of movement, with physiological imbalance.

I treat patients with acupuncture and herbs, which work, but also I always prescribe exercise. If patients follow my advice, they always report feeling better. Happier. More alert. Their minor physical complaints disappear. Exercise benefits body, mind and spirit.

If you're not convinced by ancient wisdom that has survived 2,000 years of clinical practice, I've included the results of a recently completed 20-year study details the health benefits of exercise.

Published in the Archives of Internal Medicine, this study focused on more than 500 participants aged 50 and older and followed them for a 20 year period. The study was divided into two groups - runners and non-runners - and found that runners gained the following health benefits:

• improved aerobic capacity
• better cardiovascular health
• lower inflammatory markers
• increased bone mass
• less physical disability
• improved thinking, learning and memory
• improved response to vaccinations

By the end of the 19 year study, 15 percent of the runners had died, compared to 34 percent of non-runners. Most non-runners experienced some sort of problem with daily living, such as difficulty dressing, while runners experienced none, for the most part.

The authors of the study stressed that any kind of vigorous cardiovascular exercise would produce the same health benefits.

If you want to feel better and live longer, start exercising and keep exercising.