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A False Sense of Security |
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 Recently in the news, there has been a lot of talk about the status of the nation’s security post 9-11. Some say the subway system is still not safe and more could be done to keep this country from harms way. That got me thinking this week as I was talking to someone who has been experiencing chest pain for a week, and I told him he should get a complete work-up and see a heart doctor. This person refused. Said he was a fit as a fiddle and that he had a catheterization two years ago and normal cholesterol tests. Standing before me was a person with a false sense of security.
Many of us are afraid of the “enemy” beyond our borders - immigrants, religious fanatics or enemies in our neighborhoods like pedophiles or gang members. But sometimes when it comes time to answer the question of “How healthy are you?”, we rely on old blood tests and the need to convince ourselves that we are okay. News flash: Half of people who have heart attacks have normal cholesterol tests. I have even seen in the Emergency Department people who have “clean arteries” on cardiac catheterization have massive heart attacks two months later. The message we should glean from this: its great to pass our tests with flying colors but we should make healthy behaviors a daily part of our lives. Don’t let your defenses down. Get moving, get active and eat right.
Let's see - have you been lulled into a fall sense of security? - Do you take in less than 25 to 30g of fiber a day?
- Do you eat less than five veggies a day?
- Do you drink more than one glass of wine a day for women, or two glasses per day for men?
- Do you get in a minimum of 30 minutes of activity on most days of the week?
- Have you missed your doctor's appointment?
- Would you rather take medication than try to heal thyself (i.e. It's too hard to eat right and lower cholesterol, blood pressure, or blood glucose)?
Do something good for your body everyday so that you never have to personally experience a medical disaster.
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Sleep - Are You Getting Enough? |
 One of my favorite things in the world is sleep. In fact I think I like it more than chocolate. After all you can’t live without it. I have mentioned it before that lack of sleep can upset your metabolism.
A recent Canadian study found the following:
- Women who sleep less than six hours per night weight 13-17 pounds more than those people who sleep at least seven hours.
- Men who sleep less than six hours per night weight 19-24 lbs more than those who sleep at least seven.
So there it is again: sleep is important. Finding ways to squeeze in more shut eye can improve your health and waistline. Many of us who are struggling to lose weight often focus on spending more time at the gym or cutting back on calories. Make adequate shut eye a high priority in your weight management program. |
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Three Cheers for Cottage Cheese! |
 It’s time to pay homage to cottage cheese, the queen of diet food. Sometimes cottage cheese gets no respect. Look around - there is diet food every where: protein bars, protein shakes, diet Jell-o, diet soda. Cottage cheese looks so dull when compared to 100 calorie chips. I know my favorite foods for a diet included chicken, sushi, egg whites, and veggies. A few months ago cottage cheese was nowhere on my list. There are so many options that I just did not give cottage cheese a chance. The texture I guess was a turn off. Some of you may feel the same way, so I am going to give you the scoop on cottage cheese, and I may convert you into a fan.
Nutritional Value
Low Calories: 80 calories for half a cup
Low Carb: 7g
Protein: 12g
Benefits
Cottage has casein which is a slow digesting protein and therefore has its perks. It is more likely to keep you full. Whey protein on the other hand is digested more quickly and that comes in handy after a strength training work out. Your body can use the whey to strengthen your muscles and prevent breakdown. Cottage cheese can be considered a tool, just like a treadmill is a fitness tool. Taken before bedtime it can feed your body throughout the night so that you body has a nice supply of amino acids. Many bodybuilders adhere to this rule. Cottage cheese is also more alkaline than whey protein. Choose the larger curds if you are following an alkaline diet and avoid the whey which is more acidic. Try not to eat cottage cheese too close to the expiration date; it becomes more acidic with time.
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Low Vitamin D Linked to Allergies |
 We all know that summer brings out the best in us. Couch potatoes can go for walks or wade in the water at the beach. As they are burning those extra calories, they are also increasing their levels of Vitamin D which is good for the immune system and for calcium absorption so stronger bones are built.
Now a recent study from the Academy of Allergy Asthma and Immunology discovered there may be one more reason to soak up the rays. People who live in cities at a higher altitudes with a lower UVB exposure were found to have higher rates of Epi-pen prescriptions (this is the medication used to counteract severe allergies) The academy concluded that there may be a link between Vitamin D deficiency and people developing more allergies.
Being secluded from the sun all day, from working inside at a desk job, to working out between four walls in a gym can wreck your health! My recommendation: Get off of that elliptical machine. Abandon the treadmill. Try an outdoor sport- badminton, tennis, etc. Basically go outside and do something fun.
If you are a vampire, hermit or at risk of skin cancer and are afraid to take in too much sun, take Vitamin D supplements 1000-2000 units a day as long as your doctor approves.
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 In a prior blog I talked about detoxification for enhanced health and prevention of illness. One huge component that people most often overlook is probiotics. Fiber as a colon cleanser steals the show. Probiotics also have their good points. They are good germs and good bacteria that live within us and just like fiber has been proven to prevent disease and improve health.
Without adequate levels of probiotics in our intestinal system, we become toxic. That’s why they are an important part of a detox program. Lactobacillus and Bifidobacterium are the main bacteria that colonize our gut. They create an acidic environment where bad bacteria and yeast cannot grow. Lactobacillus produces substances that kill bacteria. Lactobacillus even manufactures vitamin K which helps our clotting system (without enough vitamin K, we would bleed to death and die!). Their levels decrease from use of antibiotics and even worse, bad bacteria and yeast such as Candida Albicans can take up residence. Although these new inhabitants can cause disease, they have evolved to be very discreet so many of us will not even know they exist.
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A board certified physician and personal trainer, Dr. Evelyn Wells has provided clients with her medical expertise for over 6 years. She fulfilled her pre-med requirements at Princeton University and received her medical degree from Howard University Medical School. Dr. Wells completed an Emergency Medicine residency program at Long Island Jewish Medical Center in New York where she was Chief Resident. Currently on staff at Jersey Shore University Medical Center in Neptune, New Jersey, her specialties inlcude bariatric medicine, emergency medicine, and personal training. For more information on Evelyn’s weight management programs visit PhysiciansFitnessSolution.com. 
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