Dr Kathy

Almost everyone can agree it’s important to look at what, how and why we’re eating. Often times however we overlook the most crucial element and that’s the issue of “what’s eating us”. Stress is an important factor that impacts our health and well-being. The way our modern society is designed it can be pretty easy to get stressed out. Things that contribute to stress include
1. The pace of life- it almost seems like we’re on this non-stop treadmill and so we just keep going, going, going. We’re over-scheduled, get little sleep and are always going somewhere and doing something.
2. Lack of downtime- we work long hours, have long commutes to and from work, and are chauffeuring our kids to a myriad of endless activities.
3. Negativity – being surrounded by negative people and negative news is a sure way to increase or stress level. Just 5 minutes of the Nightly News and my pulse rate starts to rise.
4. Media overload- this is definitely proven to increase our stress level. Excessive TV, talk radio, ads and constant bombardment by the media is draining and mentally exhausting.
5. Lack of water and poor nutrition – dehydration and poor nourishment plays a role in our coping abilities or lack of ability to deal with stress. Negative stress causes unpleasant symptoms. A few of which include anxiety, poor sleep, forgetfulness, fatigue, headaches, constipation and depression. And that’s just the short list. Stress has also been linked to many diseases such as heart disease, cancer, high blood pressure and suicide.
So what’s a girl to do when she feels stressed out and overwhelmed. First it is important not to ignore that there is a problem. Acknowledge that you are stressed out and that something has to be done to address this.
1. Slow down – there are only so many hours in a day. You cannot get everything done today. You can’t make it to every event. Don’t give into the temptation to over schedule yourself or your family.
2. Take some time for you – reserve a few moments on a regular basis to hear your own thoughts. Time for deep breathing and to feel the relaxing power of a slow exhale. Time to be with yourself before you forget who that is.
3. Minimize negativity- negative news and people should be taken in small doses only, and not frequently.
4. Decrease media time- limit the amount of time you spend on your devices. Your mood will likely improve and you won’t be as drained.
5. Drink more water and eliminate junk food- this simple intervention will increase your stamina and allow you to face stress with more vigor and vitality.
As you take inventory of your daily stress remember to say the serenity prayer- God grant me the serenity to accept the things I cannot change, courage to change the things I can and the wisdom to know the difference!

Enjoy the holidays with a little less stress,

Dr Kathy

References
Individual and Day-to-Day Differences in Active Coping Predict Diurnal Cortisol Patterns among Early Adolescent Girls
Michael R. Sladek,corresponding author1 Leah D. Doane,1 and Catherine B. Stroud2
J Youth Adolesc. 2017 Jan; 46(1): 121–135.

Children’s implicit understanding of the stress—illness link: Testing development of health cognitions
Tara J. Cheetham, 1 Julie M. Turner‐Cobb,corresponding author 1 and Tim Gamble Br J Health Psychol. 2016 Nov; 21(4): 781–795.

November is national diabetes awareness month. When we realize the magnitude of the damage being done by this one disease it really is important to make everyone aware of how to avoid and reverse this disease. Diabetes affects over 29 million Americans and is a major problem in many other countries that have adopted a Western diet and lifestyle.
The full name for this disease is diabetes mellitus. The meaning in the Latin and Greek refers to a siphon or tube that carries sweet liquid. In diabetes the blood and urine are filled with sugar. So much so, that in the early days of diagnosing diabetes doctors would actually taste the urine and they found that it had a sweet honey – like taste. I’m glad I practice in a different era.
So why is all this sugar piled up in the blood and urine? Well let’s first look at normal before we go to the abnormal. When we eat food that breaks down to glucose also known as sugar, that sugar is what we need for energy. As soon as we begin chewing our food begins to break down to sugar. This sugar goes from our mouth, stomach and intestines into our bloodstream and to our cells.
The cells are the workers in our bodies. The food they need to get the job done is in the form of sugar. That sugar comes right to their front door. Almost like Uber eats. The food is brought right to them. However, for the food to get into the cell we need insulin. Insulin acts as a key that opens the door of the cell and allows sugar to enter. Without the key, you can’t open the door. Without insulin, sugar can’t go into the cell.
Many times in a diabetic person there is lots of insulin but the keyhole is jammed up with gum. Gum? Okay stay with me, this will all come together in one second. If you put gum in your keyhole you can’t get the key in. Well it’s the same thing with diabetes. There are various reasons why sugar can’t get into the cell. One could be that there just isn’t enough insulin, like in Type I diabetes. So no key, no open-door. The most common type of diabetes, which is Type II diabetes, is when the keyhole is filled up with gum. What is that gum? Well, the latest research has shown us that this gum represents fat. When the diet is high in fat it prevents insulin from properly opening the channels for sugar to go in.
There’s a lot more to be said on diabetes but that will have to be another time. For now, as you tackle diabetes focus on eating whole, unprocessed plant-based foods. Identify all the fatty, greasy foods in your diet and banish them to the dark side. As you do this you’ll see wonderful results, with less sugar in your blood and more of it going to the right place to give you the energy that you need.

Here’s to giving the boot to diabetes,
Dr. Kathy

References

1. A low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: a randomized, controlled, 74-wk clinical trial^{1,2,3,4. Am J Clin Nutr. 2009 May; 89(5): 1588S–1596S.Neal D Barnard, Joshua Cohen, David JA Jenkins, Gabrielle Turner-McGrievy, Lise Gloede, Amber Green, and Hope Ferdowsian}

2. A Plant-Based High-Carbohydrate, Low-Fat Diet in Overweight Individuals in a 16-Week Randomized Clinical Trial: The Role of Carbohydrates. Nutrients. 2018 Sep; 10(9): 1302.Hana Kahleova,^1,* Sara Dort,¹ Richard Holubkov,² and Neal D. Barnard^1,3

In the last blog titled “fighting back the colds and flu” I pointed out some simple ways to help your immune system win for you. The immune system is key in winning the battle against those colds and flu this season. Those white blood cells are primed and eager to fight the viral invaders. As much as they want to defend us from viruses, bacteria, fungus and even cancer cells they can’t do a whole lot if they are been poisoned. The most common poison these guys have to battle on a continual basis is one that seems so innocent and sweet. Sweet with a capital S. Processed sugar is a potent and effective way to cripple our white blood cell fighting power. Studies have demonstrated that when white blood cells are exposed to elevated levels of sugar they become sluggish and move slowly. “By drinking 1 Liter bottle of soda or by eating 100 gram sugar (about two cans of soda), the reactivity of WBCs reduces 40%. This can make our immune system disable for 4 or 5 hours.” (1)

Processed and refined sugar innocently disguises itself in our foods and if we aren’t keen to look for it we won’t even know its there. What helps me identify hidden refined sugars is keeping in mind that if it is not in its natural state something was likely added to, are taken away from it. Reading labels also helps. Places refined sugars lurk are in commercial sauces, dressings and gravies. Something as basic to our every day diet as ketchup is loaded with sugar and we have to be careful to limit these significantly. Also keep in mind that sugar goes by many different names. Some names you’ll find for added sugar are high fructose corn syrup, dextrose, maltodextrin, barely malt, white sugar, evaporated cane sugar and more.

Sweet is a treat and so instead of totally avoiding yummy sweets I try to pick less refined forms to sweeten my foods. Dried fruit are a great option and liquid sweeteners like local honey and maple syrup are still sugars but a better alternative to the more refined crystallized forms. Those sugars found naturally in food don’t cause as much havoc as the added refined sugars (2).

Give those fighter cells a chance to win for you.

Here’s to a stronger immune system and less sniffles this season

Dr Kathy

References

1. Ullah H, Akhtar M, Hussain F. Effects of Sugar, Salt and Distilled Water on White Blood Cells and Platelet Cells. Journal of Tumor 2015; 4(1): 354-358

2. Intakes and sources of dietary sugars and their association with metabolic and inflammatory markers Laura O’Connor,^a,b,∗ Fumiaki Imamura,

Clin Nutr. 2018 Aug; 37(4): 1313–1322

The weather is changing and with the cold climate comes those dreadful colds and flu. You already hear your kids sniffling, sneezing and coughing and you are bracing for your turn. Those bugs seem to be no respecter of persons as they diligently make their rounds till everyone is whimpering at their mercy. Is it even possible to put up a fight against those nasty viruses? It most certainly is! Understanding your enemy and equipping your own defense system is one way to prepare for the impending battle. The battle which you hope to win.

Colds and flu are caused by viruses. These viruses thrive best in cold temperatures which is why the incidence of colds and flu are highest when the temperature falls. They enter the body usually by direct contact with your mucous membranes which are the lining of your nose, mouth and eyes. Once they break through that first line of defense they are confronted with white blood cells which are real mean warriors. They have no mercy and start attacking with serious ammunition to destroy the invader. The aim is to annihilate the virus, bind them up and put them out. Those white blood cells are key players in what is know as your immune system. The immune system is a well orchestrated army designed to fight any and every invader that seeks to do you harm. This includes viruses, bacteria, fungi and cancer cells. Yes, your immune system is important in fighting off cancer too.

Your body is built with many lines of defense to prevent the cold and flu virus from wreaking havoc. The first line of defense is incorporated right where the virus first attacks. The mucous membranes. When a virus makes a successful landing in your nose you begin to sneeze and have increased mucus production. That is the body trying to kill the problem right there. This is your cue to be on guard and to heighten your efforts to stop this invasion. One simple intervention is to dress warmly from your core to all four limbs. Don’t allow any part of your body to be unnecessarily chilled. This is not the time to be cute and show off those attractive pecs and biceps. This is not the time for the kids to wear their favorite sleeveless outfit with no jacket. I realize kids never feel cold. Mine are never cold either but they need to bundle up. The theory behind  keeping the entire body warm is based in physiology. We need good circulation of blood throughout the body to keep those soldiers (white blood cells)manning their forts. Keeping the body warm, allows a good circulation, especially to where the invasion is occurring. Exposure to cold causes vasoconstriction (blood vessels to narrow) and a decreased supply of blood to critical regions of the body. Decreased blood supply means decrease defense. Decrease defenses and the viruses are winning. So put on that warm hat and scarf. Make sure that chest is covered and don’t forget those arms and legs.

Another simple intervention is preempting the bugs by washing your hands after likely exposure. Likely exposure would be if you are touching surfaces that others are touching like door knobs, furniture, counters, money and shaking hands. Hand washing is an effective way to decrease the transmission of bugs from others to yourself as they often hitch a ride on your hands as you innocently pick your nose or rub your eyes.

The final showdown all depends on how fit your defense system is. Is your immune system ready and prepared for battle? Are those white cells in top fighting condition? There is no time like the present to take inventory and make sure your army is ready to win for you. A key element in preparing your immune system for battle is to not poison the front liners. A common poison that makes your white cells limp and practically useless is exposing them to processed sugar. I can literally see your eyes growing big as you try to make the connection here. Yes, processed sugar. One major suppressor of the immune system is sugar that is processed and refined.  Not the sugars found naturally in foods.  Processed sugar is your white sugar, high fructose corn syrup, turbinado, corn syrup, cane sugar. Sugar masquerades by a few other names so you have to be so keen to identify it.

We’ll have to give sugar its own spotlight and talk more about this sweet traitor. In the mean time make sure the family bundles up, wash hands often and slash the sugar big time.

The best of health to you and your family

Dr Kathy

References

Fast food fever: reviewing the impacts of the Western diet on immunity

Ian A Myles Nutr J. 2014; 13: 61.

There are so many diets out there it can easily become overwhelming. Sometimes my patients mention new diets to me that I have never even heard off. New ones just keep popping up. I’ve often toyed with the idea of creating my own diet. But what would I call it? The DKD (Dr Kathy Diet), kind of catchy. But seriously, there really isn’t a need for a new diet because the evidence is overwhelming for the absolute best diet to promote health. Any guesses? The Mediterranean diet is a popular one with fairly good evidence to support long lasting health. The emphasis is often drawn to its fish and olive oil component when actually what makes that diet so healthy is its strong emphasis on whole foods, fruits and vegetables. It also strongly encourages enjoying meals in a positive social setting with family and friends. Something that’s missing in our fast paced society.

The whole food plant based diet (WFPB) is the best diet for health. The WFPB diet has astonishing data for preventing and reversing chronic illnesses like heart disease and diabetes. What about the Paleo and Keto diet? I have had patients see good short term results on these diets but the long term data for maintaining wellness is not available.  There is tons of research evidence available and mounting for a WFPB diet. Evidence that this diet is ideal for health in the short and long term. So if you start today you have a higher chance of staying healthy for decades to come. A higher chance of avoiding cancer, heart attack, stroke and diabetes.
What’s even more fascinating is that this type of eating not only helps heart disease, hypertension and diabetes but it also is effective in helping arthritis, acne, obesity, depression, irritable bowel disease and a whole lot more.
When you review the evidence it makes sense that this dietary recommendation should be the standard of care in our medical profession. The healing effects are greater than any one pill and the side effect profile are all pleasant ones (weight loss, clear skin, sharpened thinking, increase energy… not bad huh).
What can you eat on a WFBP diet.. a whole lot really. All vegetables, fruits, nuts, seeds, grains, beans and peas. The combinations and mixtures of these foods are endless. When you eat these foods in an unprocessed form you will find yourself full for longer and shedding those extra pounds.
Give it a try. Take it one meal at a time. Remember that change isn’t easy but this one may just be the healthiest decision of your life.

References

Healthy Plant based diets are associated with lower risk of all-cause mortality in US Adults. Hyunju Kim et al. The Journal of Nutrition, Volume 148, Issue 4, 1. April 2018, Pages 624-631

Health and nutrition aspects of sustainable diet strategies and there association with environmental impacts: a global modeling analysis with country-level detail. Lancet 2018

When I advise folks to transition to an all plant diet the biggest concern they voice is about PROTEIN? Where am I going to get my protein? The fact is we have all been taught that the best source of protein is from animal meat. This myth has been put on trial and busted over and over again but the memo was never made public. Really … I wonder why?
Yes, animal meat is a source of protein but it really is not the best source to maintain health. When you look at the full package and what meat brings with it… its really risky business to eat animal meat.
Animal meats and products like eggs and dairy have a large amount of fat and cholesterol. This fat is saturated and has been linked to many of our lifestyle diseases like diabetes, heart attacks, strokes, osteoporosis and cancers. How you ask? Well in a nut shell the increased fat in the diet potentiates diabetes by affecting how well insulin can work. The increased cholesterol is presumed to be connected to plaque build up in the arteries leading to heart attacks and strokes. Breast, Prostate and Colon cancer are closely linked to increased saturated fat consumption. Increased meat protein in the diet overwhelms the kidneys leading to calcium being taken away from the bones as this protein in being processed. Those topics all deserve their own blog write up I realize. Leaving definitely no time to go into the issues regarding antibiotics and hormones concerns with meats.

So your question still stands though? where do I get my protein. Simple… the same place the animals get theirs … Plants. A plant based diet provides sufficient and adequate amounts of daily protein required for health. We need only about 45 – 55 g of protein a day (0.8 g per kilogram). The average American however eats 3 times that every day.
1.So first of all we need to consume less protein than we are doing now.
2. Next realize that there is protein in almost every plant food. Some have more than others and here are the power ones.
1/2 c Tofu -10 grams
1/2 c Edamame beans – 8.5g
1/2 c Lentils – 9 g
1/2 c Chickpeas – 7 grams
1/2 c peanuts – 20 grams
1/2 c Almonds – 16 grams
1/2 c steel cut oats – 5 grams
1 c- Quinoa 8 grams
1 TBS seeds – 2 grams
One baked potato – 8 grams
one stalk broccoli- 4 grams
5 mushrooms – 3 grams
1 cup of blackberries – 2 grams
1 slice of Ezekiel bread – 4 grams

So if you have a bowl of oatmeal with blackberries, a slice of Ezekiel toast and peanut butter that’s already over 20 grams of protein right there. You’re half way there and you even haven’t gotten to lunch yet. For lunch if you have a baked potato with lentils and broccoli you can get to 30 grams easily. You haven’t gotten to Dinner yet and you’ve met your daily requirements.
The beauty about plant protein power is that you not only get all the protein you need but there are loads of added benefits like antioxidants, phyto-chemicals and a load of other protective nutrients to fight disease and keep healthy and strong.

References

Meta analysis of randomized controlled trials of red meat consumption in comparison with various comparison diets on cardiovascular risk factors. (in other words – Substituting healthy plant proteins for red meat lowers risk for heart disease.) Circulation April 9, 2019

Association of animal and plant protein intake with all- cause and cause- specific mortality. Song, M JAMA 2016

Vegetarian dietary patterns and mortality IN Adventist health study 2. Olrich, M. JAMA, 2014