It's hard not to notice there's been a revolution happening in nutrition in recent years. Intelligent Nutrition has and is continuing to evolve as evidenced by the reams of scientific research underscoring its critical role in health and disease. This is a very exciting time as we discover the greatly underestimated intimate connection between how we fuel ourselves, the subsequent changes in our biochemistry and ultimately our biological processes which translates to health, or disease.
With this new and not so new knowledge, the impact on the public's health will be enormous as we slowly, but surely, change the way mainstream medicine is practiced. Folks, I'm not only talking about prevention (as important as that is), but real nutrition therapy for medical conditions, and optimization of individual biochemistries and metabolism. This defines Intelligent Nutrition.
Toward this end, I now have this blog, and will continue to give periodic lectures here at the Center as well as private and public sector venues on important topics in nutrition. Please let me know what topics interest you or what questions or information you may have. You can email me at leyla@drhoffman.net.
September 4, 2008
Q: My family loves spicy foods. The hotter the better. Hummus has to be jalapeno style, etc. We enjoy the spices of Indian cuisine as well. Is this okay or are we setting ourselves up for ulcers or other health problems?
A: Spicy foods are wonderful and have healing properties. The capsaicin in cayenne, jalapeno and other hot peppers and chilis works to inhibit the COX-2 enzyme--a known cause of inflammation in arthritis and inflammatory conditions in the body.
Curcumin, found in tumeric--a staple in Indian cooking, has powerful anti-inflammatory properties and may inhibit certain cancers according to the latest research.
Spicy foods will not cause ulcers in and of themselves. However, if you have an existing ulcer or acid reflux (GERD), spicy foods can exacerbate it.
August 19, 2008: Alcohol Consumption for Health? No and How Much
"But a glass of red wine a day is supposed to be good for my heart."
First, how much is in your glass? Folks, the medicinal recommendation is actually 3.5 to 5 ounces of red wine two to three times a week. And that's 7 to 10 tablespoons of wine per glass (oh yes it is!).
The attraction for health is the resveratrol in red wine as well as the alcohol which may provide some beneficial vasodilation. Unfortunately, there are also risks.
Alcohol consumption is associated with liver disease and certain cancers, especially colorectal cancer. Weight gain is also a problem since alcohol demands to be metabolized first while the dinner you consumed waits on line to Club Metabolism. Alcohol can also act as a hypoglycemic---causing you to eat more than you intended (now a much longer line to Club Metabolism). It raises cortisol levels, is not great for the brain, and there is the possibility of dependence and addiction.
Heavy drinkers typically have high blood pressure and high triglycerides, both independent risk factors for heart disease, and are chronically low in potassium and B vitamins---a recipe for depression and other mood disorders.
By the way, heart disease rates may be lower in France than the U.S. but liver disease rates aren't.
Ok, see you at sunset on the beach for cocktails...
August 6, 2008: If there is a Fountain of Youth, I think it's called strength training
And talk about boosting metabolism! Strength training builds lean body mass that EATS calories.
A research study out of St. Francis Xavier University (Nova Scotia) shows that male and female subjects who strength-trained three times a week had 8 percent greater upper body strength and 300 percent greater muscle mass gains than those subjects who trained only twice a week. Talk about motivation!
And talk about defying gravity! Posture improves as back and core muscles become toned. Look in the mirror. You know what I'm talking about.
July 31, 2008: The Dangers of Very Low Cholesterol
Cholesterol is a necessary substance in our bodies 75 percent of which is produced in the liver. The other 25 percent is obtained from diet. It is classified as a structural antioxidant and is a critical component of cell membranes helping cells to maintain their proper shape. It is necessary for brain function and hormone balance. Indeed, cholesterol is the substance from which our sex hormones are synthesized. So if cholesterol is very low, so is DHEA, testosterone---and possibly libido.
7-dehydrocholesterol under the skin reacts with UVB rays from the sun to make vitamin D. 40 to 60 percent of the brain is made from cholesterol.
Infants need cholesterol for proper brain development. Large amounts are supplied in human milk (which is approximately 55 percent fat). As a matter of fact, the mammary gland secretes certain enzymes to insure absorption of cholesterol by the infant.
Cholesterol synthesis operates on a negative feedback loop: The more dietary cholesterol consumed, the less synthesized by the body. When on a low-fat, low-cholesterol diet, the liver churns out more cholesterol---because the body needs it!
Need more? The Framingham heart study found that those individuals with "desirable" cholesterol levels (<200) scored lower on verbal fluency, attention and concentration, and abstract reasoning than those with higher cholesterol levels.
Very low cholesterol is associated with dementia, depression, moodiness, aggressive behavior, violence, and decreased learning ability and intelligence. It is also a risk factor for cancer and increased mortality from cancer, infections and suicide.
Cholesterol is not the bad guy in atherosclerosis. It is a repair substance. It's the "spackle" that helps repair damaged arteries. The question to ask is this: What am I eating/drinking/doing/not doing that is creating all these free radicals that is damaging my arteries, oxidizing my cholesterol, and contributing to coronary artery disease?
July 24, 2008: Recommendations For Prediabetes Still Fall Short
And let me count the ways:
1. Lose 5-10% of body weight: This recommendation lacks context. If a 5'9" 250 pound man loses 25 pounds (10%), he still remains in the obesity category (BMI >30). This is not helpful. A healthy weight must be achieved and maintained.
2. Get 30-60 minutes of physical activity at least five days per week: I absolutely agree with this one.
3. Eat a low-fat diet with adequate dietary fiber: Enough of the low-fat myth already! Prediabetes is a condition of carbohydrate intolerance (as is diabetes). The advice to eat low-fat gives license to eat high-carb. WRONG way to go! Fats help to stabilize blood sugar. At least this recommendation is half-right for mentioning dietary fiber.
4. To lower blood pressure, cut back on sodium: Actually, sodium is only the middle man when it comes to blood pressure. High insulin associated with high blood sugar and high carb intake causes the body to retain more sodium which attracts water and increases blood volume...and Voila! High blood pressure. Cut the carbs so excess weight and water can be shed. Then blood pressure will come down. Promise.
5. Take aspirin, unless you have a medical reason not to: Never take aspirin regularly without physician supervision and please keep in mind that long term use has risks such as ulcers and GI bleeding.
6. Get your blood pressure and cholesterol down to the levels recommended for diabetes patients: Most definitely lower blood pressure. The complete blowout on cholesterol is yet to come as risks of too-low cholesterol is coming to light.
Stay tuned...
July 19, 2008: Diabetes Anyone?
When I read the following recent news heading in Science Daily, "Can Diet Alone Control Type 2 Diabetes? No Evidence Yet," I nearly fell off my chair. Are they kidding??
Let me be perfectly clear: We KNOW that type 2 diabetes can be REVERSED with DIET.
The authors of the research base their conclusion on the fact that only two research trials exist that "give grounds for believing that dietary advice alone could play an important role in reducing type 2 diabetes.." And that they "need more well-designed, long-term studies before we can work out the best advice to give."
If you follow that reasoning, then electrons didn't exist before the invention of the electron microscope!
July 14, 2008: Take Your Time
Slowing down during meals has always been solid advice for weight management. Pausing between bites (put that fork down please) and chewing thoroughly will enhance satiation. After all, it takes your brain 15-20 minutes to get the message that you're full.
A bonus: Your enjoyment of the meal will also be satisfied.
Note that the practice of eating more slowly is a change in behavior. For best results, make it a habit.
July 8, 2008: Show Me the Wisdom
I'm sure you already know that just because some new health information is published or reported does not ensure it is sound or correct.
I understand your frustration (not to mention my own) when every other week, there's another confounding research article published in one of the highly-esteemed, peer-reviewed journals about the health benefits, or detriments, of caffeine intake, for example. The evening news fuels the fire with its non-context reporting, casts doubt on previously reported information causing more public confusion, and calls into question the integrity and reliability of scientific research altogether.
There are inordinate amounts of sound, scientific research sharing the spotlight with mediocre research in print, television, and the internet, many with differing agendas. As healthcare practitioners, we are left holding the bag to sort through, pluck the gems, and provide a context to the information thrust out to the public like so many cannon balls.
How do we do this?
If we're worthy of our credentials, we scrutinize the research, look for reliability, non-bias, integrity in the methodology, and thoroughly examine any confounders and extraneous variables that may invalidate the research in question. This is how we differentiate between valid and reliable research conclusions against questionable outcomes and conclusions borne out of unsound methods or measurements.
We do this all the time---ferreting out the wisdom.
And you won't hear about it on the evening news.
June 30, 2008: Exercise Zen
It is early morning, or after work. Your exercise mat/equipment is calling you. Or, the road is calling you. "YOU" time is calling you. You heed its call and go.
You start your workout/run/yoga routine and, at a specific point, without fail, you:
Reach your moment of zen;
Enter your zone;
Feel your autonomy;
Are in the NOW.
You relish this!
You know how GREAT you feel after a workout. You're in a better mood, the brain fog has cleared, you've worked off tension, are energized and experience a pleasant, centering quietude.
Isn't it great to reward yourself with this wonderful experience every day? You sooooo deserve it!
June 24, 2008: Want Fries With That?
Acrylamide, a human carcinogen, is found in heat-treated carbohydrate-rich foods (i.e., French fries and potato chips, baked breads, pastries, cookies). It is present in foods at much higher concentrations than other known carcinogens like polycyclic aromatic hydrocarbons (PAH's)---which occur by overcooking and charring meat.
It was thought that acrylamide exposure occurred only through cigarette smoke and occupational exposure. However, in 2002, Swedish scientists reported its presence in carbohydrate-rich foods cooked at high temperatures.
Acrylamide molecules, due to their hydrophilic (water-loving) nature, passively diffuse throughout the body, making all tissues targets for acrylamide carcinogenesis. Acrylamide also reacts with glutathione, thereby influencing redox reactions (i.e., oxidation and free radicals) and may interfere with DNA repair and hormonal balance.
All good reasons to pass on the fries.
Am J Clin Nutr 2008;87:1428-38
June 19, 2008
Question: I was given a juicer as a gift recently. Before I open this up I would love to hear your views on "juicing", the pros and cons and possibly even a recommendation for a good recipe source. I only want to keep this if it brings out the ability to broaden what I eat, and bring together some new flavors. Of course I will need to see what is involved in using and cleaning this so that it does not become another kitchen gadget that is forgotten over time.
Answer: Juicing can be a good way to make sure you're getting your daily micronutrients and phytochemicals so rich in organic vegetables and fruits. However, many juicers leave out the pulp, which contains fiber that's also good for you--so make sure you're getting the whole vegetable in your juice (minus any inedible seeds of course).
I don't recommend juicing in lieu of eating your produce. Because eating takes longer than drinking, you may wind up drinking too many calories. And, if you're juicing more fruit and starchy vegetables than greens, you're consuming too much sugar. A good rule of thumb, juice only as much as you would eat.
Juice primarily greens (i.e., spinach, kale, arugula, watercress, parsley, etc), add some cucumber and a couple of slices of avocado if you wish, and maybe a quarter of an apple or a small carrot for a little sweetness.
Or put all that into a salad and enjoy!
June 16, 2008: Do You Have the Metabolic Syndrome?
Tim Russert's death is untimely and tragic (for details, refer to Dr. Hoffman's 6/14 post). Unfortunately over 50 million Americans are at risk of suffering the same fate. Yes, over 50 million Americans have the metabolic syndrome. I've talked about this all too often but due to the silent danger of this pandemic, it merits repetition.
The metabolic syndrome is completely reversible with eating and lifestyle changes!
On your own, this is what you can do: First, measure your waist. Is it 35" or greater (women), or 40" or greater (men)? If it is, time to make changes in your food selection and eating behavior and time to get up off the couch and move around on a regular basis.
With your doctor, ask the following: Do you have high blood pressure (greater than 130/85)? How about your triglycerides? Are they above 150mg/dl? What about your HDL cholesterol (the so-called 'good stuff'). Is it less than 50mg/dl (women) or 40mg/dl (men)?
More with your doctor: Is your fasting blood sugar 100mg/dl or greater (even 98 is questionable)? What about your fasting insulin? What? Your doctor didn't check for that??
If the answer is yes to any three of these, you have the metabolic syndrome. Now, tell your doctor to put away the prescription pad and send you to a qualified nutritionist who can help you REVERSE ALL OF THESE RISK FACTORS without the side effects of drugs.
June 13, 2008:
Q: I follow the salad and salmon diet closely with the exception of eating 3 or 4 low glycemic fruits a day which adds significant nutrients and antioxodants to my diet. Do you see a problem with adding these additional fruits as long as they all fall under 50 on the glycemic index?
Ans: Having more fruit is fine as long as you are able to maintain a healthy weight (I like to see BMI's between 19 and 22) and you are having at least as many vegetables. If you have any insulin resistance or blood sugar issues, you should replace your fruits with vegetables (preferably non-starchy). Using the glycemic index can be a bit confusing because grapes score a 45 and they are quite high in sugar and ice cream scores around 36!
Here are some good choices when choosing low-sugar fruits: Apple (Granny Smith), apricot, avocado, berries, cantaloupe, grapefruit, kiwi, lemon, lime, peach, pear, plums, pomegranate, tomato.
Enjoy!
June 10, 2009: Normal Weight "Obesity"
You can be a normal or "healthy" weight but still be over fat. That's why an assessment of body composition, not just BMI, is important. Normal weight obesity is typically defined as a body fat content higher than 20 percent for men and 30 percent for women.
A high body fat percentage is a risk factor for the metabolic syndrome and heart disease.
To improve your body composition, don't rely on diet alone to achieve a weight or size goal. Add exercise--particularly weight training--along with aerobics.
You'll feel better, have more energy, and look great!
June 5, 2008: I Hear You
I have heard from so many of you about the Nutrition and Mood lecture I gave last February that I'm doing it again on Thursday, June 19th at 6:00pm by popular demand! There is nothing more gratifying than helping you achieve successful health outcomes using Intelligent Nutrition.
Please call (212)779-1744 by June 16th to sign up. Stay tuned to Health Talk with Dr. Ronald Hoffman and this website for more details. See you there!
June 3, 2008: More from Protein Summit 2007
"Protein intake affects bone in several ways: 1) it provides the structural matrix of bone, 2) it optimizes IGF-1 levels, (insulin-like growth factor), 3) it is reported to increase urinary calcium, and 4) it is reported to increase intestinal calcium absorption."
Regarding increase in urinary calcium: "..the increase in urinary calcium observed with purified proteins or amino infusions is not readily observed with food sources of protein."
"..clinical studies do not support the idea that animal protein has a detrimental effect on bone health or that vegetable-based proteins are better for bone health."
It's about acid/base balance: "This relationship may explain the reported beneficial influence of fruit and vegetables, the major dietary source of potassium, on bone health."
Ultimately: "The positive association sometimes observed between meat intake and bone loss may, in fact, be a reflection more of inadequate intake of fruits and vegetables than overconsumption of meat."
And remember, more vegetables than fruit please.
Am J Clin Nutr 2008;87(suppl):1567S-70S
May 29, 2008: More Protein Anyone?
Some conclusions from the latest 'Protein Summit 2007' held in South Carolina as published in this month's issue of the American Journal of Clinical Nutrition:
a) The RDA for protein may be inadequate as even a minimal value for active adults or the elderly.
b) Protein intake can be increased to at least double the RDA, and perhaps higher, without risk of adverse responses in healthy individuals.
Translation: We need some protein at every meal. For example, a 130 lb person needs about 95 grams of protein a day (30-33 grams per meal). One egg, an ounce of meat, poultry or cheese typically contains 6-7 grams of protein per ounce. You do the math.
Am J Clin Nutr. 2008;87(suppl):1582S-3S.
April 30, 2008: Looking for MSG
You've likely heard about monosodium glutamate (MSG) as being associated with Chinese food. What you may not know is it's much more prevalent in processed foods than once thought. MSG, along with other flavorings, lend a meatlike taste to foods such as soups and sauces. It's in boullion cubes, for example.
MSG can cause a myriad of problems including headache, GI distress, ADHD, allergic reactions, and seizures. We can now add another insult to this list: weight gain. According to animal studies, MSG appears to cause injury to the hypothalamus, the part of the brain that controls appetite and the endocrine system (i.e., your thyroid). As a matter of fact, scientists are able to induce obesity in laboratory animals by feeding them MSG.
If you see ingredients such as hydrolyzed protein, sodium caseinate or calcium caseinate, autolyzed yeast or yeast extract, gelatin, and carrageenan, be warned that these are definite sources of MSG. You can also be suspicious of the following language on food ingredient labels: "spices," "flavorings," or my personal favorite, "natural flavorings."
Likely sources of MSG: Canned and dehydrated soups, commercial salad dressings, soy foods, frozen dinners, bottled sauces, marinades and sauce mixes. And, oh yeah-- Chinese food.
So, if you're trying to lose a few pounds or just trying to maintain your weight, buyer beware.
April 17, 2008: Abdominal Fat and Dementia
If you came to my lecture on the metabolic syndrome last fall, you will know that abdominal fat is a hallmark of this condition (aka Syndrome X). A waist circumference of 35 inches or greater for women and 38-40 inches or greater for men is just one of several criteria used to diagnose Syndrome X. By the way, these numbers are being reevaluated across ethnicities as I write this.
What's the link to dementia? We know that diabetes and cardiovascular disease increase the risk of dementia. Metabolic syndrome would be considered an early progressive phase of both of these conditions. Abdominal adiposity includes not only the fat under the skin (subcutaneous fat) but visceral fat too. Visceral fat is the fat between and around the organs and muscles of the abdomen.
What we know is this: Visceral fat is not just another fat depot like hip and thigh fat. It's active. In fact, it behaves like an endocrine gland, releasing cytokines which promote inflammation in arteries---including carotid arteries (which feed your brain). This can cause cognitive decline.
The scientific literature reveals an association between high insulin levels (a fat storage hormone) and the tangled beta-amyloid plaques that are found in the brains of individuals with Alzheimer's. It is worth noting that Alzheimer's disease may soon have another name: Type 3 diabetes.
Finally, for those of you who are getting through the day on coffee and diet soda and skipping meals because of mismanaged work/life schedules: The high levels of the stress hormone cortisol, which is relentlessly coursing through your veins as we speak, is responsible for eventually burning out the hippocampus--the part of your brain responsible for memory.
Now that's food for thought.
April 11, 2008: More on Bones
It's not just about calcium (refer to March 31th post). We don't make the house stronger by adding more siding.
There are vitamin K-dependent proteins in bone, namely, osteocalcin, matrix Gla protein (MGP) and protein S. The mineral-binding capacity of osteocalcin requires vitamin K and the synthesis of osteocalcin by bone-forming cells (osteoblasts) is regulated by our very good friend, vitamin D (calcitriol).
But there's more. Magnesium and potassium are critical for bone mineral density. These electrolytes buffer acids in the body leaving the calcium in your bones alone (calcium is an electrolyte too, as is sodium).
Essential fats such as omega-3s impact bone mineral density by influencing both bone formation as well as reducing activity of cells that break down bone, according to some animal studies.
So what do we eat to get plenty of vitamin K, magnesium, potassium, calcium and essential fats? Grass-fed meats, poultry, eggs, low-mercury fish, vegetables, low glycemic fruits, nuts and seeds.
Notice these are all whole, unprocessed foods--nature has already taken care of it for us.
April 8, 2008:
Q: I'm curious about the differences in LCT and MCT oils... I thought olive oil was more healthy (being mono-unsaturated) than most other oils... What are some examples of MCT oils?
Ans: The monounsaturated Omega-9 fats such as olive oil are very healthy indeed. Different fats are healthy for different reasons, not necessarily one being healthier than another.
Saturated fats such as the medium chain triglycerides (MCT) serve very important functions in human health. Coconut oil is a major source of MCTs such as lauric, caprylic and capric acids which are used primarily for energy and are quite effective in fat loss (see April 2 post). Lauric acid in particular possesses special antimicrobial properties (antiviral, antibacterial and antiprotozoal), is present in human milk, and critical in infant nutrition.
You see, not all saturated fats are bad. This is yet another example of oversimplification in nutrition. Unfortunately, pop science coupled with media misinterpretation usually equals disaster and confusion for public health. I prefer to keep company with real science.
April 4, 2008: "Go You Chicken Fat..Go!"
I recall a junior high school PE class where our sadist..er..umm...teacher whipped us into shape, or at least shook us temporarily out of teenage apathy, with a military style drill set to an old scratchy LP called "Go You Chicken Fat, Go" (remember LPs?). We would jump around and just DIE of embarrassment to those lyrics, envying anyone who wasn't subjected to this outrage along with us. We were plenty PO'd but boy we sure felt energized after that...
April 2, 2008: "Calories in, calories out" is obsolete nutrition.
First, we've known for several years now that you can consume more calories on a low carb plan than on a low fat plan, and lose weight.
Second, the types of fat consumed also determine the rate at which you burn calories. A study published in the most recent issue of the American Journal of Clinical Nutrition compares olive oil consumption with MCT oil (medium chain triglycerides-- 100% saturated fats) consumption on a weight loss plan lasting 16 weeks. At the end of the study, those taking MCT oil had greater weight loss---especially in trunk fat mass---than the olive oil takers.
This study replicates other human studies that have long shown that MCTs increase fat oxidation and thermogenesis compared with LCTs (long chain triglycerides) like olive oil.
Message to saturated fat phobics and die-hard calorie counters: Time to pay attention to the science.
Am J Clin Nutr. 2008;87:621-6.
March 31, 2008:
General nutrition advice is often rampant with oversimplifications---some of which I find to be deleterious. An accurate example of this is the importance placed on a single mineral, calcium, for the prevention of osteopenia and osteoporosis. This is analogous to making the claim that, in a forest containing some 398 species of trees and plant life, a single species is the sole determinant to the health of that ecosystem. Pretty ridiculous, right?
We found out only recently that vitamin D deficiency is epidemic throughout much of the globe. Vitamin D is the bus that drives calcium to the bones. Without vitamin D, calcium is excreted through urine. What does all this mean? It's highly likely that you've been absorbing less than 10% of the calcium in the supplements you've been taking all these years--especially if you're sun-phobic. Other critical players in bone mineral density that I'll talk about later: Vitamin K, magnesium, omega-3's, potassium.
I have witnessed downright panic from individuals who forget their calcium supplement. Let's please not forget there's plenty of calcium contained in foods, such as: collards, spinach, almonds, broccoli, kale, sesame seeds, turnip greens, beans and peas, canned salmon...and I didn't even mention dairy products yet! In addition, if you make your own soup and stock from scratch, you're getting the calcium that is released (leached) out of the chicken/beef/lamb bones into the broth. Adding a teaspoon of vinegar to the simmering stock helps this process along.
The bottom line: Eat well, get some sun, exercise, and don't worry so much.
March 13, 2008: Let me be perfectly clear: We've already determined that not all fats are bad--not even all saturated fats. Indeed, fats are a necessary macronutrient that we would not function optimally without. Moreover, not all trans fats are bad. We have to distinguish between factory-made trans fats, i.e., margarine, shortening, etc., and ruminant trans fats which are found naturally in dairy products and meats. The naturally occurring trans fats are not found to be deleterious or to negatively impact lipid profiles. As a matter of fact, a particular ruminant trans fat, trans-vaccenic acid, is actually a precursor to conjugated linoleic acid (CLA), a potent anticarcinogen.
This is great news but can be quite a dilemma for the fat-phobic individual. I wish you purposeful unbrainwashing of your fat fears.
March 10, 2008: There is no such thing as one diet fits all. There is no one way to eat that is appropriate for everybody. This is the trouble I have with general nutrition advice. For example, the individual who is insulin-resistant (pre-diabetes/metabolic syndrome) should not be advised to follow a low-fat, high-carbohydrate, insulinogenic diet. This individual should not be told to "eat a banana daily to get plenty of potassium" or "drink a glass of orange juice for vitamin C." This advice would further create more insulin resistance (IR) in the individual due to the high carbohydrate content of both of these offerings---making them inappropriate. Get it?
Recent Questions:
2/28/08: My sister was diagnosed with vitamin D deficiency. She is 49 years old and is taking 3,000 IU daily during the winter months and is tested every year. Besides supplementation, are there any dietary recommendations that she could incorporate to reduce the daily IU or enhance it?
Ans: There is very little vitamin D to be found in our foods with the exception of salmon but she would have to eat as much as a bear to get the required amount! We are meant to get vitamin D primarily through sunlight. The 3,000 IU daily dose is appropriate. I would not reduce it.
1/24/08: Q: It is difficult for me to swallow capsules, therefore, I want to purchase liquid fish oil. My question is how much to take each day and also if that would impede my dieting. I am not really overweight, but want to keep trim. I am over 70 years old.
Ans: Dr. Hoffman referred your question to me: A good brand of fish oil for you would be Coromega. This is an orange-flavored pudding-like emulsion with no fishy aftertaste and only 20 calories a packet. Take one packet per day with or without food.
1/21/08: Q: I have reactive hypoglycemia, and have eaten all kinds of different snacks before I go to sleep to help me sleep through the night and not wake up at 2-3 AM. However, I haven't found any food that helps me to not wake up at that time, and then knowing that if I don't eat something again, I will frequently stay awake the rest of the night (I go to sleep at 10PM). I also have tinnitus, not every day, but it does seem that when I wake up in the middle of the night, that my tinnitus is bothering me, whereas if I get a full night's sleep, I am more likely to wake up without it. (I believe that a lot of people that have tinnitus also have hypoglycemia). Do you have any recommendations of what kind of a snack would best be helpful to eat before I go to sleep about 9PM. I am allergic to milk and soy, and don't eat grains, as my overall allergies are better without grains. I have tried eating a whole wheat bread however before going to sleep and this hasn't helped.
Ans: Some good protein and fat snacks would be a hard-boiled egg, your leftover chicken or steak from dinner, a couple of slices of turkey or nitrate-free cold cuts. Other goods snacks are natural, unsweetened nuts butter such as almond, macadamia and walnut butters. For reactive hypoglycemia, it's important to include some protein at every meal throughout the day--not just your nighttime snack. Eat 5-6 small meals per day to help stabilize blood sugar.
Q: If the Salad & Salmon diet allows one fruit per day, does that mean that on days that I eat an apple, I should not be taking a product like Blueberry Solid?
Ans: You can take Blueberry Solid in addition to another fruit. As a matter of fact, blueberries are such antioxidant stars and so low in sugar that you can pretend they're vegetables.
Q: I know corn is considered a carb, but what about air-popped popcorn? I used to enjoy some without salt or butter.
Ans: Corn is actually a grain carbohydrate which you should limit if you're watching your carbohydrate intake. Find a popcorn that's trans fat free and enjoy in moderation.
A Good Day (a successful outcome):
A patient, skeptical at first: "Get outta here! What does it have to do with what I eat? My gastroenterologist told me diet has nothing to do with it." At a follow up nutrition visit discovers the diet not only works, but the patient hasn't felt this well in years despite rounds and rounds of pharmaceutical intervention.
More Good Days:
Patient: "You know I didn't believe you when you said my cravings for sweets would diminish, but they're gone!"
Eating is a Behavior. The behavior of chronic overindulgence, using food as a reward or escape--too often this behavior is a coping mechanism. This is likely the greatest challenge/obstacle to weight loss and maintenance.
From working with the late Dr. Atkins to working with Dr. Hoffman: How did I get this lucky?!
Who Am I and What Do I Want?
If you told me twenty some-odd years ago that I would grow up to be someone who loves science and biochemistry, first, I would have laughed out loud. Then, I defiantly would have replied, "I'm going to be a rock 'n roll star--all I'm interested in is my music and my guitar" (rhyme not intentional) while applying my Chrissie Hynde-esque eyeliner.
Those of you who know me know that I am compelled to bring you the most up-to-date, unbiased, valid and reliable research which elucidates the critical role of nutrition in a wide variety of diseases and conditions as well as its therapeutic and practical applications. This, indeed, is my mission.
Oh, and I'm still a musician...
![](/images/clear.gif"){kind=spacer}
