Salt, like fat, has gotten a bad wrap over the years. We have all heard that salt causes hypertension or high blood pressure which can lead to atherosclerosis, heart attack, stroke, kidney disease and early death. So much fear is associated with this, that we have attempted to remove all salt from our diets. Our salt shakers stay tucked away. When a recipe calls for “salt to taste” we assume it means it’s actually unnecessary.
What I aim to do here is bring the light onto salt to understand how it actually is essential to life and avoiding it at all costs can have a negative impact on your health and function. This blog is not a treatment for heart disease, rather an acknowledgement of the importance of essential electrolytes that we cannot survive without. (In case you were wondering, people sensitive to salt do in fact result in a hypertensive response, BUT this is a small portion of the population and those with renal disease are the most salt sensitive.)
Did you know that one in four Americans suffer from pain per the National Center for Health Statistics? Pain is the primary reason for seeking health care services. In 2010, the annual cost of pain was greater than the annual cost of heart disease, cancer and diabetes COMBINED. This pain is often caused by chronic inflammatory conditions like arthritis.
Common treatments for painful and inflammatory conditions includes Non-steroidal Anti-Inflammatory (NSAID) medications like Advil or Motrin or Celebrex. The mechanism of action to decrease pain is in the NSAIDs ability to block the COX-1 or COX-2 pathway which is why it reduces inflammation and pain. A common side effect of NSAIDs is gastrointestinal disruption especially with chronic use. More recently there was a study published demonstrating an increased risk of cardiac arrest with the use of NSAIDs.
This is a repost from 4/20/2016. I recently just re-listened to Mistakes Were Made(But Not By Me). This book is so fascinating. As I look back at my own family transition and the struggles of current families, this book is entirely relevant. It is not uncommon for parents to have conflict with each other related to making lifestyle changes to how they raise their children. It is easier to stick with comfort than it is to make change, especially when change requires admitting mistakes were made. Although my husband and I are comfortable with our current lifestyle choices, that doesn't mean we didn't have struggle. In fact, I think the act of both of us reading and listening to this book allowed for some pretty dramatic changes in our relationship that continues to support us today in doing difficult work in communicating with each other in a productive manner. I went back to this blog to re-read and see if I feel any differently or have anything to add. The main thing is that this may become a book that I recommend all parents and couples read together as they embark on making lifestyle changes. We are all human and it is important to understand when working towards change and betterment of your self and family. Much of this blog is still pertinent and consistent with where I continue to be in my life personally and professionally, so I really haven't changed much. Cheers to all and I hope this book brings you some guidance in how to proceed in making lifestyle changes even in the face of what appears to be resistance from your partner or children. The more you understand yourself personally the better off everyone is around you.
Let me begin by saying, this isn’t going to be a blog where I give you a resolution to your problem. I am still working it out for myself. It is also a bit longer than normal but I hope you stay awake long enough to read it. I believe this may be my most important blog yet…..
A few months ago, my daughter's teacher shared a story with me. As the teacher was describing how she was running late because she had to make her and her kids lunches that morning, my daughter said something along the lines of , "You should make your lunch at night after dinner. That's what we do. And your kids should make their own lunch because it's their personal responsibility."
Yup. My daughter who is in first grade, said personal responsibility to her teacher.
I was proud of her for many reasons, but mostly astonished that she was actually "listening" to me all those times.
Oh dear...the DIET bashing....AGAIN....
I have something I need to say about diets. Here me out. A diet as defined by the Webster dictionary is "a special or limited selection of food and drink, chosen or prescribed for health or to gain or lose weight."
Many folks, whom may or may not understand the true purpose of a diet, are shaming very useful diet strategies because they are "difficult" to do and then discredit them. Check out the US News report. I think there is a misunderstanding about a diet versus lifestyle. An effective diet is NOT designed to be a lifestyle, but a TOOL to gain health. The "diet" is the tool designed to help you design your life, specifically related to what you put into your mouth, so that it can be a sustainable lifestyle. Many of the easiest and most popular diets are not healthy because they do not give you information about your body. Let me speak (write) clearly....
A diet is a TOOL to gain INFORMATION about yourself so that you can MODIFY your LIFESTYLE to fit your PERSONAL health needs.
DIET = TOOL
TOOL = INFORMATION
INFORMATION => PERSONAL HEALTH
This past week I gave a talk to a small group of high school students in an elective class on nutrition. Relating to teenagers is not my specialty, especially since I was so shy during high school. Yet, with some advice from a dear friend on how to relate to teenagers by talking about how eating real food would allow you to "take a selfie without a filter" or "go to prom looking great" or "kick ass on that math test" or "improve your ability to compete against your schools rival" it actually went....um...ok?
It's hard to read these kids. One fell asleep. A couple watched me. A few did homework. I rallied, and engaged them enough with a few activities,....I think.
In the end, I think I made them more aware. I focussed on why the SIMPLE choice is always the best and that packages are tricky. We focussed alot on sugar as well which is why the photo above. Yes, I purchased those things to make a point about how our food is often loaded with added sugar, and if it doesn't have added sugar, it is made with chemicals.
It's finally here….the ONE and only recipe you can’t live without.
I am sharing it here exclusively for YOU.
Now, before you get too excited, I am going to give you a dose of honesty.
It is NOT a recipe for brownies (paleo or not) nor ice cream nor some alternative version of your favorite pasta dish (you would only be disappointed with anyways since you didn’t want to give up gluten in the first place until I suggested you should give it a try). It is NOT a free pass to throw all caution to the wind and just “enjoy” life frivolously eating candy bars and drinking alcohol because you can. Technically, it isn’t really a complete recipe, only partial.
Although I love this quote from Micael Pollan, I have struggled with this image with the croissant because of my relationship with gluten. Yet, somehow it seemed an appropriate image for this blog on cheat meals.
I have written before about how trying to be perfect is both an illusion and unrealistic. Yet, sometimes I have clients or patients say things like, “I can’t be perfect like you.” Or “We are almost perfect paleo like you.”
It always strikes me as interesting because although my life is “perfectly imperfect” I certainly don’t strive for perfection in any aspects of my life. In fact, I actually practice allowing for imperfection in my life. You know…like letting the kids do their version of fold the laundry or cleaning up and being ok with whatever they actually do and assist only when necessary.
This is a topic near and dear to my heart. I have been hesitant to share this condition because it honestly scared me to death when I first learned about it. In time, not only have I healed, but the more I understand the condition the more empowered I become to prevent it from coming back.
This is a lengthy research report, so bear with me as the details are important. I will describe the condition leaky gut (or increased intestinal permeability), how it is linked to your immune system, why it matters, causes and solutions.
***You have been warned***
Leaky gut is more specifically described as increased intestinal permeability. It is a descriptive term related to the small intestines having a reduced barrier function. This condition is not a diagnosis alone, but has been linked to many illness and symptomology.
Consider this blog a “book report” of sorts. As I have continued my learning journey in all things health and wellness, including nutrition, I have become more aware of the struggles of fellow parents in raising healthy children.
I recently participated in a webinar given by Dina Rose, PhD. Dr. Rose’s experience as a sociologist, parent educator and feeding expert was enlightening for me as someone trying to help coach patients and other parents to make lifestyle changes.
I want to bring together a synopsis of her book, It’s not About the Broccoli, to help other parents help transition their family to eating healthy foods. It’s an important step. You may not think you or your children are sick, but if you stop for a moment to look at the food you eat, you inherently know it isn’t the best. If it isn’t the best, then what does that make it? Is it promoting health?
Osteoarthritis (OA) is the most common diagnosis that can affect any joint, but most often in the knees, hips, spine, small joint of the hand. Hallmark symptoms of osteoarthritis pain and stiffness of the joint. It is considered a degenerative disorder that results from the breakdown of the cartilage that provides the smooth surface of the joint for motion and acts as a cushion. This disease affects about 27 million Americans. Causes and risk factors for developing osteoarthritis are genetics, obesity, and overuse. 1
The pathophysiology link between obesity and osteoarthritis is related to both the direct excess of mechanical loads on the cartilage, but also the adipose tissue releasing leptin. In both scenarios, there ends up being an increase in inflammation, which helps to drive the tissue breakdown. 2 To describe this further, I often discuss with patients the “coin analogy.”
Metabolic Syndrome (Met S) affects nearly 47 million Americans. 1 The prevalence of arthritis is 52.5 million US adults between 2010-2012. This is estimated to rise to 78 million for Americans aged 18 years or older by 2040 per the Centers for Disease Control and Prevention. 2 These numbers are staggering in so much as it would seem lucky for you not to get either Met S or some form of arthritis. The question becomes whether or not having Met S may increase your risk of developing arthritis and how to avoid both problems.
Sometimes you get caught. It’s mid afternoon, and you haven’t had lunch and there isn’t time to make dinner before soccer games. The only thing to do is go through the drive thru…..How do you get in/out without throwing yourself so far into gluttony that you can’t get out for weeks???
Here are a few tips to optimize your experience until you can better plan for next time.
I did a little experiment. I often ask clients/patients to track their food or pain to gain further understanding of the problem. I find it extremely informative for me but also for the client/patient. Suddenly, something that didn’t make any sense, all of sudden has a pattern to it.
So, I took my own advice in order to better understand how to help others. I decided to keep track of how much time I spend in the kitchen preparing or cleaning up whole food naturally gluten free meals for my family of 5. I was surprised at the results.
Now that you know what detoxification is, how it works and the potential benefits based on SOAR principles, let’s talk about how to put this into action and what you should expect.
Detoxification, how does it work and how to support it naturally using the SOAR principles
In today’s world, illness has become common and health is a rarity. Many degenerative disease like Alzheimer’s disease, arthritis, atherosclerosis, asthma, cancer, chronic liver disease, Type 2 Diabetes, heart disease, metabolic syndrome, osteoporosis, stroke, depression and obesity are all considered lifestyle diseases. (Wikipedia.com) Meaning, that diet and lifestyle factors have strong links to causation of these conditions, and thereby treatment and prevention.
Diet and lifestyle factors associated with disease or poor health 1:
Whole Food Substitutes For Gluten; What to eat for carbohydrates when removing gluten from your diet
Recently I wrote about the effects of gluten in Celiac Disease and Gluten Sensitivity on the musculoskeletal system and followed up with 10 common mistakes. This is a follow up to describe options on what to replace gluten with in your diet.
Gluten, meaning glue in latin, is a protein most commonly found in wheat. It is what makes bread keep its form and makes it chewy. Gluten-like proteins are also found in barley, rye, oat and related grains like spelt, kamut, triticale. Gliadin and glutenins are the main groups of proteins in wheat that wreak havoc silently (Gluten Sensitivity) or obvious digestively (Celiac Disease).
Gluten lives obviously in beer, any processed product made from refined grains above. But it often hides in things you wouldn't expect as an added ingredient like soy sauce, bouillon cubes made commercially, processed meats, artificial cheese, salad dressing, and even spice mixes. It is always best to avoid processed foods, but if you must buy them be sure to read the labels carefully.
Recently I completed my first CrossFit Open…Scaled of course at 39 years old, mother of three young kids, married and small business owner/entrepreneur. It was pretty awesome. I ranked 43,615 (0f 56,166) worldwide and 2,551 (0f 3,233) regionally. That’s not super, but I do get bragging rights now. Best part is, I am proud that I completed the five workouts without injury. See I only crossfit officially twice a week, other days I live my life. Don’t believe me search me on the leaderboard.
Have you gone Gluten-free/Paleo and are frustrated that you still have pain?
In my integrative physical therapy and holistic health coaching practice I often get the clients who have failed other treatments to alleviate their painful symptoms. Yet, sometimes I also get those who have already gone “Gluten-free” and still have pain. Although, I will be the first to press the nutrition issue, it isn’t always the answer. Here are some common mistakes people make in going “Gluten-Free” which may be limiting your recovery of your painful condition.
It could be one of these or many of these occurring at the same time limiting recovery.
I am my own worst enemy…I booby trapped myself.
Booby trap is defined in the Webster dictionary as “any scheme or device for tricking a person unawares.” I spoke about this in a blog related to my frustration to the booby traps related to food. I spent most of the blog blaming others for the junk food booby trapping…like grocery stores (putting candy in the checkout line, healthy food at the entry), food companies (marketing things as healthy that really aren’t), and even the poor children’s sports leagues (providing junk food at games).
One day, I realized that those aren’t booby traps anymore because I am no longer “unawares.” And hopefully you aren’t either!
And then I booby trapped myself! How could that be?
Let me explain…
“To (eat gluten) or not to (eat gluten)? That is the question”
Celiac Disease and Non-Celiac Gluten Sensitivity
The gluten protein has gotten a lot of press lately. The question is how to decide if gluten is a problem for you or not. Gluten containing grains are widely consumed and provide an estimated 50% of caloric intake worldwide. 1 Gluten is a family of toxic proteins found in wheat, barley, rye, and grains such as oats, barley, spelt, kamut and triticale. 1 Given the widespread use of gluten containing foods, it is of no surprise that in the past 20 years there is an increase in not only celiac disease, but other gluten related disorders. Although this was once thought to be a rare illness and mostly ignored, it is now becoming more widespread worldwide especially as other countries adopt the Standard American Diet.
Cooking (from scratch) is the single most important thing we could do as a
family to improve our health and general well being.
What Is Real Food?
To put it simply, to eat well, you must eat real food, not something that only looks like food. Most of the food you eat must be in its natural or whole form, free of contamination, in order to maximize nutrient-richness and absorption. However, in today’s world, understanding what real food is has become a bit confusing.
Real food is as close to its natural state as possible. It is simple. It is in its whole form and merely needs to be eaten or cooked for consumption and for the nutrients to be absorbed by the body. An example of real food would be broccoli. Broccoli can be safely eaten raw, or it can be gently cooked. An apple can also be eaten raw or cooked. The bioavailability of nutrients in a whole food is optimal for natural absorption.
Dr Carolyn Dolan DPT, Cert MDT, MSHN
Where physical therapy, nutrition and lifestyle meet, because how you live your life determines whether or not you soar. Inspiring action with information so you can reduce pain, optimize healing and improve function naturally during recovery from injury, surgery or painful condition. This is a website for the open-minded; obstinate need not apply.