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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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 Map out a healthy-food plan before leaving on vacation. Don't let the road to a summer vacation put you on a crash course with an unhealthy, fast-food diet. It's possible to eat healthy no matter where you are.
- Take healthy snacks with you.
- Stock a cooler with cheese, pre-cut vegetables, yogurt and other good foods to munch on while in transit.
- Pack a bag with individual portions of low-fat popcorn, trail mix, energy bars, nuts or dried fruit.
- Drink more water. Avoid the sugar of soda and other soft drinks that add empty calories.
- Pick healthy menu items. Opt for lighter fare like salads, grilled sandwiches and wraps when possible, an option easier to do now that many restaurants either post or can provide their food's nutritional information. If you must indulge, choose small portions or share larger ones to help limit intake.
- Eat a good breakfast. Always start a travel day with a healthy meal to help balance out what may come later. If your overnight hotel room has a refrigerator, load it the night before with cereal, low-fat milk, yogurt and fruit so you can start the day right.
Check out the book Healthy Highways: The Traveler's Guide to Healthy Eating by Nikki Goldbeck and David Goldbeck. It offers healthy places to dine virtually anywhere. Or, for national restaurants, look at Eat This, Not That that offers options at many chain restaurants. And, Fitness for Travelers by Susanne Schlossberg offers a great deal of information about staying healthy on the road.
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 Detox- that’s the buzzword for the century. Many of us have done a detox, many of us want to detox, and many of did something that we thought was a detox but it was a far cry from a detox. Because there is so much controversy as to the benefits of a detox and what constitutes a detox, I thought I would shed some light on the subject.
What is a Detox?
A detox is a process where natural remedies are used to cleanse the system to improve health, diminish chronic disease, promote vitality, and encourage weight loss. Since many people neglect their health, a detox provides to a dedicated period of time to reflect and engage in healthy behaviors and eat healthy foods that will repair them. It’s a much needed time out.
Why Should We Care About Toxins?
Toxin overload cause chronic illness, that’s a well known fact, but most people do not know that it also causes weight gain. Toxins are stored in fat cells and as we acquire more and more toxins, one theory says our body creates more fat cells to protect us from the toxins. This theory also asserts that as we lose weight our body rebels against weight loss since the toxins that are stored in fat, get more and more concentrated in fewer and fewer fat cells as the weight drops off and the body will slow down the weight loss process and will actually create more fat cells to reduce the toxic load. WHAT?!?! If you think about it, it makes sense. It makes sense especially to people like me who can gain weight just by looking at food. Bad things happen to good people for no good reason.
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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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