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Posts Tagged ‘nutritional expert lawrenceville’

Posts Tagged ‘nutritional expert lawrenceville’

How much Vitamin D should you take? By: Mike Dougherty, DC

By PPSM Staff

With any over the counter supplement, there is sure to be various recommendations for what constitutes enough.  Vitamin D is an often recommended supplement that falls under this category as well.  The Institute of Medicine’s Food and Nutrition recommends 600 IU (standard for International Units) while the Endocrine society recommends 2000IU.   Sometimes there is too much information in society and sometimes, not quite enough to make the right decision.

In order to set their limits, the Vitamin D Council first looked at a study that determined what the level of serum vitamin D, or what’s present in the blood, was in those living at or near the equator.  From this study, they were able to determine that the people in this study were close to 46ng/ml.  Then, they determined from another study that serum vitamin D levels are partially genetic but closely related to body weight as well.  They presented a few goals when formulating their dose.

They wanted something that would help get most people to about 30-50ng/ml, would be easily to obtain at any drugstore or pharmacy, and would not cause toxicity.  From this they determined that for a normal bodyweight adult, 5000IU/daily is sufficient at getting serum D levels to at least 40ng/ml.  For those who want a bit more accurate calculation, they determined that roughly 35IU/per day/per pound of body weight was sufficient.

Vitamin D is often overlooked when it comes to blood testing, so don’t be afraid to ask your doctor.  There is more evidence emerging in regards to vitamin D supplementation.  The current literature sites vitamin D as immune-modulating, with anti-cancer and cardiovascular disease properties.  Preliminary evidence also seems to suggest that low serum vitamin D has a link with autoimmune disease.  So, when determining what you need in regards to supplementation, 5000IU seems to be a good place to start, especially with this winter thus far.

Benefits of Coconut Oil By: Susie Clothier, DC

By PPSM Staff

Over the past couple years I’m sure you’ve started hearing more and more about coconut oil. Coconut oil is made up of antioxidants, Medium-chain triglycerides (MCT), Lauric acid, Carprlic acid, and Capric acid. Below I’ve listed some of the benefits of coconut oil and why you should be using it as soon as possible to benefit your health.

Skin Care

The MCT in coconut oil act as a natural skin conditioner. Deeply penetrating and moisturizing, they protect against environmental and free radical damage, it also helps with anti-aging, eczema and even provides some sun protection.

Hair Care

Coconut oil is one of the best ways to provide nutrients to your hair. The fatty acids condition deeply from the insides of the strands out. Providing protein, eliminating dandruff, and aiding in re-growth. Many people use it as a conditioner as well.

Stress Relief

Coconut oil is very soothing. The natural aroma of coconut is also very soothing. You can apply the oil to your hands and gently massage to help remove mental fatigue.

Weight Loss

The fatty acids in coconut oil destroy candida (yeast overgrowth), which triggers weight gain, carbohydrate cravings, and fatigue. They’re easily digested and converted into energy, which helps to speed up metabolism and help burn stored fat.

Immunity

The unique saturated fates of coconut oil contain antibacterial, anti-viral, anti-fungal, and anti-parasitic properties that help to strengthen the immune system. Consuming coconut oil regularly will reduce incidence of sickness.

Infections

Lauric Acid (found only in breast milk and coconut oil) is converted into monolaurinin the body. This may destroy bacterial and viral infections like measles, influenza, hepatitis C and even HIV. Monolaurin may also eliminate Athlete’s foot.

Digestion

MCT molecules in coconut oil are small so they are easily digested with less strain on the pancreas and digestive system. People suffering from diabetes, obesity, gallbladder disease, or Crohn’s disease may benefit greatly from coconut oil.

Diabetes

Coconut oil may improve insulin sensitivity and glucose tolerance over time. It helps regulate blood sugar levels and protects against insulin resistance. It can even prevent type 2 diabetes.

Heart Health

The fat in coconut oil does not have a negative effect on cholesterol. In fact, it helps improve your cholesterol profile. It helps prevent heart attacks and stroke and may even cure heart disease.

The key is to buy organic, unrefined, cold-pressed, extra-virgin coconut oil.

Make Your New Year’s Weight Loss Resolution Stick! By Mike Dougherty, DC

By PPSM Staff

We’re all familiar with the post-holiday rush to lose weight, start exercising, and get healthy.  What too few of us define is to why we are doing this.  Sure, motivation can be quite simple.  Things like looking better, fitting into some old clothes, or even feeling better.  Now, the last part about feeling better is something that I think we overlook.  In a society filled with “now” we tend to ignore that what you put into your body DIRECTLY affects how you feel.  Aches, pains, moods and the response to stressful situations are all influenced by food.  With that in mind, let’s focus on finally feeling good instead of some numeric goal like fitting into size x dress or losing xx pounds.  Reaching realistic goals starts with forming habits.  Weight loss and exercise programs can be very overwhelming.  Keeping it simple leads to the most compliance and best long term results.  I understand that you need to lose twenty pounds by next week, but bear with me.  Understand first, that this weight did not come on in 2-3 months, so it may take longer to lose.  Realize that there will be moments of failure and frustration but that doesn’t mean all hope is gone.  Starting with habit building is slow but also not overwhelming.  You must first commit yourself to a goal.  Make this goal something deep, like a personal challenge and try not to include numeric aspirations.  Generally, a habit takes 3 weeks to become a part of your normal activity.  We’re going to shorten this to 1-2 weeks.  Once you master your new habit, add a new one.  Doing too much, too soon seldom works.  If you disagree, ask yourself if you’ve failed your weight loss goal previously.  If the answer is yes, and you changed too much too soon, then it’s time to do it differently.  Look at some of these sample habits, start with one, and continue to add every 1-2 weeks.  For the sake of satisfying the type A, I have included both a nutrition and exercise habit that can be done simultaneously.

Habit 1ex: 30 minutes of “activity” 4-5x a week

Habit1nut:  Take 2-4grams of fish oil and 4000IU of vitamin D daily.  Consider a probiotic as well.

Habit 2ex:  Add resistance training twice a week within that 30 minute period.  (Weight, bands, calisthenics)

Habit 2nut:  Include a lean source of protein at EVERY meal

Habit 3ex:  Add Interval training twice a week during the 30 minutes

Habit3nut:  Include a source of fresh vegetables at EVERY meal

Habit 4ex:  Include a playful activity during one of your days.  Preferably outside if possible.

Habit4nut:  Include a healthy fat at every meal (coconut oil, olive oil, avocado, small serving of raw nuts, serving of almond butter)

Habit 5ex:  Maintain the activities for 5 days every week, consider “playing” on your off days by including a fun but active event.

Habit5nut:  Discontinue the use of any calorie containing beverage and cut down alcohol intake by 1-2 drinks

That’s it.  A nutrition and exercise program doesn’t have to be any more complicated than this.  What tends to be the factor in change is making the nature of what you’re doing habitual.  If you never develop good habits and replace bad ones, you will never truly reach or maintain your goals.

And, of course…Before beginning any exercise or dietary programs, consult with your physician about starting.  Lingering musculoskeletal injuries may impede progress.  You can still practice your nutrition habits while rehabbing an injury.  In fact, depending on the extent of your injury, some of the exercises encountered with our physical therapy department are more beneficial and challenging than what you will get on your own or in a commercial gym.

Orthopedic Doc in Lawrenceville, NJ gives Nutrition Tips to help fight inflammation, cancer and pain

By PPSM Staff

PERFORMANCE SPINE AND SPORTS MEDICINE (PSSM) PROMOTES FOODS THAT MAY HELP MANAGE PAIN and FIGHTS CANCER!

PSSM SUPPORTS BREAST CANCER AWARENESS AND “RESILIENCE DAY” which was a day of lectures about breast cancer as well as spa and beauty treatments for the participants. It was held in COLORS restaurant in NYC on October 22, 2011.

I, Dr. Joseph Jimenez, took my sister, Jana, to this event and help her “de-stress” from a week long of mid-term exams!

Some key take home points:

  • Stress may be linked cancer, including breast cancer! (1,2). It is super important to find ways to relieve stress including massage and exercise

(Here is a picture of my sister with Dr. Emily Splichal promoting her new book and exercise DVD’s for women!)

Dr.Emily and Jana book signing

  •  Nutrition may help reduce your risk for breast cancer!
  1. According to the Sprecher Institute for Comparative Cancer Research: “Eating whole grains may be linked to a small reduction in breast cancer risk. Total fiber in the diet appears to have little or no association with breast cancer risk, although the fiber component of fruit and vegetables has been connected with decreased risk. Nonetheless, whole grains have been associated with a decrease in the risk of other cancers and health problems, including heart disease. These nutritious and beneficial foods should be included in everyone’s diet” (3)
  2. Broccoli is a recognized cancer fighter!  According to the journal CLINICAL CANCER RESEARCH, the component in broccoli known as SULFORAPHANE seems to inhibit growth of breast cancer stem cells!! (4)

Broccoli

(Here, my sister wins a raffle for RELAXZEN tea supplements!)

Jana wins raffle
Overall, it was a very informative day but I thought, “I have been promoting the same healthy lifestyle to my orthopedic patients all along!!

HERE is the  PERFORMANCE SPINE AND SPORTS MEDICINETHAT EVERY ONE OF MY PATIENTS RECEIVES ON THEIR FIRST CLINICAL VISIT! (CLICK THE LINK FOR ACCESS): Superfoods That Fight Inflammation and Pain
Whole Wheat

References

  1. Garssen B. Psychological factors and cancer development: Evidence after 30 years of research. Clinical Psychology Review 2004; 24(3):315–338.
  2. Dalton SO, Boesen EH, Ross L, Schapiro IR, Johansen C. Mind and cancer: Do psychological factors cause cancer? European Journal of Cancer 2002; 38(10):1313–1323.
  3. http://envirocancer.cornell.edu/Factsheet/diet/fs36.grain.cfm
  4. Li, Yanyan et.al. Sulforaphane, a Dietary Component of Broccoli/Broccoli Sprouts, Inhibits Breast Cancer Stem Cells. Clin Cancer Res; 16(9); 2580–90. ©2010 AACR.