Monthly Archives: February 2019

Whole Grains and Heart Disease – What is the Relation?

Does consumption of Whole Grains reduce the risk of Heart Disease?

It is a common question that merits more than a one line answer. To evaluate and understand the advantages of consumption of Whole Grains in the prevention of Heart Disease, firstly, we needed to understand what is considered Heart Disease, what is the definition of Whole Grains and when is a diet considered to be whole-grain diet. There is a lot of information in the media and they sometimes seem to directly contradict each other.

© Copyright 2017 – Brooke Findley

What is Heart Disease?

The conditions commonly referred to as Heart Disease are known as Cardiovascular Diseases or CVD in medical terms. CVD are a group of conditions that affect the heart and blood vessels and include coronary heart disease, cerebrovascular disease, and peripheral arterial disease. Cardiovascular disease occurs when the arteries are completely blocked or when blood flow is restricted by a narrowed artery, limiting the amount of blood and oxygen delivered to organs or tissue. Cardiovascular disease is the number one cause of death and disability globally. Around 30% of total global deaths can be attributed to CVD, and it is estimated to cause 17 million deaths per year. The World Health Organization reports that by 2030, CVDs will account for almost 23.3 million deaths per year and could increase due to aging populations and increasing levels of sedentary lifestyles and obesity

What are Whole Grains?

Whole grains consist of the intact, ground, cracked or flaked kernel of the grain after the removal of inedible parts such as the hull and husk. Whole grain kernels contain all three parts: the bran, germ, and the starch. Refining grain removes the healthiest part, the bran and the germ, leaving only the starch. Whole grains are important sources of nutrients like zinc, magnesium, B vitamins, and fiber.

© Copyright 2014 – Harvard School of Public Health

Whole grains are grains that come from grasses such as wheat, oats, rice, corn, barley, sorghum, rye, and millet. Some non-grains that do not come from grasses but are cooked and consumed in a similar manner are also considered whole, such as quinoa, buckwheat, and amaranth.

How do I know food is rich in Whole Grains?

For foods made from whole grain such as breads, breakfast cereals, pasta, biscuits, and grain-based snack foods, a standard definition for what constitutes a whole grain food has been recommended as a minimum of 8 g whole grains/30 g serving or in other words, 27 g whole grains/100 g serving.

What is the benefit of Whole Grain consumption?

A whole grain contains the entire edible parts of a natural grain kernel and are excellent sources of dietary fiber while most refined grains contain little to no fiber. Dietary fiber from whole grains, as part of an overall healthy diet, help improve blood cholesterol levels, and lower risk of heart disease, stroke, obesity and type 2 diabetes

What are the common misinformation about Whole Grains?

  • Refined Grains and Whole Grains are equally rich in nutritional values and fiber.
  • Whole Grains are high is starch and should be avoided for people with Type 2 Diabetes.
  • Consumption of Whole Grains will prevent Heart Attacks.
  • Whole grains cannot be consumed by people who have gluten-free diet needs.

Let us answer some of these false narratives.

  • Whole grains and Refined Grains do not have similar nutritional value or fiber
    Whole grains contain all three parts of the kernel: the bran, germ, and endosperm. Whole grains are rich in dietary fiber, antioxidants, resistant starch, phytoestrogens, and other important micronutrients such as vitamins and folic acid. Refining normally removes most of the bran and some of the germ, resulting in the loss of dietary fiber, vitamins and minerals. Without the bran and germ, about 25% of a grain’s protein is lost, and grains are greatly reduced in at least seventeen key nutrients. After removal of bran and germ, the remaining starchy endosperm is ground to produce refined white flours.
  • Whole Grains are richer in fiber than Refined Grains, thus good for people with Type 2 Diabetes
    Whole grain much richer in fiber than refined grains and though whole grains contain starch, the percentage of starch is much greater in refined grains. Further, because of higher fiber, consumption of whole grains make a person feel fuller and that results in consumption of lesser carbohydrates. Studies have found that compared with those who rarely or never consume whole grains, those reporting an average of 48–80 grams/day of whole grain had a 26% reduction in Type 2 Diabetes risk and a 21% reduction in CVD risk factors.
  • Whole Grain consumption does not prevent heart attacks
    There are some studies that show definite benefits in consumption of whole grains and there are other studies which are somewhat skeptical. Even studies that do not support the direct benefit of whole grain show evidence of supplementary dietary improvements, such as increased consumption of dietary fiber, associated with the consumption of whole grains that are found to have benefits in the reduction of some of the risk factors associated with Type 2 Diabetes and Heart Disease. However, there are no studies that conclude that heart attacks can be prevented by consumption of Whole Grains.
  • Can whole grains be gluten free?
    The short answer is: Yes. There are many whole-grain products, such as buckwheat, gluten-free oats, popcorn, brown rice, wild rice, and quinoa that fit gluten-free diet needs.

How to add Whole Grains to my diet?

Now that we know that consumption of whole grains reduces the risk factors associated with Heart Disease and Type 2 Diabetes, you might want to know how to add more whole grains to your meals. To include more whole grains and boost the fiber content of meals, try making simple changes to your cooking habits. Partner whole grains — brown rice and vegetable stir-fry or a whole-wheat pita stuffed with salad. Fortify mixed dishes with high-fiber ingredients — try adding bran or oatmeal to meat loaf.

Looking for other ways to add whole grains?

  • In breakfast: Choose a fiber-rich, whole-grain breakfast cereal, oatmeal or toast. Check the grams of fiber per serving; more fiber will keep you feeling fuller, longer.
  • For Lunch: Choose whole grains over refined items when selecting breads, buns, tortillas, pastas, brown rice and other grains.
  • For Dinner: Experiment cooking with grains such as buckwheat, bulgur, millet, quinoa, sorghum, whole rye or barley.
  • As a snack: Three cups of whole-grain, air-popped popcorn contains 3.5 grams of fiber and only 95 calories. Try 100-percent whole-wheat or rye crackers.

How to find Whole Grains? While selecting food with whole grains, what to look for in Food Labels?

Remember, being brown doesn’t make bread whole wheat and being white may not mean that bread is made with just refined white flour. Finding whole-grain breads takes some label reading skills. Any bread labeled “whole wheat” must be made with 100-percent whole-wheat flour.

Also, did you know that even if bread labels advertise “seven-grain” or “multigrain,” they are not necessarily whole-grain products? Check the Nutrition Facts panel to make sure whole-wheat flour is listed as the first ingredient and find loaves made mostly with whole-wheat or other whole-grain flour.

These are just some ways to ensure whole grain consumption; there are many ways to add whole grains to your daily diet. For more information, visit the websites in the references below.

Remember, whole grains won’t do miracles but will surely contribute to a heart healthy diet!

References:

Is the Keto Diet Healthy?

                                          

The Keto Craze

It seems as if everyone is talking about the Ketogenic (Keto) diet. You see it on daytime talk shows, you read it online and in magazines, you see ‘Keto friendly’ listed on restaurant menus and you a friend or a family member is probably on it right now. If you are looking to lose weight, the Keto diet may be a method you are considering but is it really as effective as it is marketed to be and more importantly is it safe?

What is the Keto diet?

The ketogenic diet is a diet that consists of high-fat, adequate-protein and low-carbohydrate that was initially developed for children with epilepsy. Epilepsy is a neurological disorder that has sudden recurring episodes of sensory disturbance, loss of consciousness, or convulsions. When on this diet the body which usually uses/burn carbohydrates (carbs) for energy sources is now forced to burn fats for this purpose due to the lack of carbs. Instead of the body converting carbohydrates into glucose to use as fuel the body uses the liver to convert fats into fatty acids, and ketone bodies and these replace glucose as the energy source putting the body in a state called ketosis. Which results in weight loss.


What is a Ketone body/ Ketosis?

A ketone body is a water-soluble molecule that is produced by the liver during periods of low food intake, carbohydrate restrictive diets, starvation, prolonged intense exercise, alcoholism or in untreated/inadequately treated type 1 diabetes. Ketosis is a metabolic state characterized by raised levels of ketone bodies in the body.

Does the keto diet work?

Research proves that the keto diet is an effective method for weight loss. People who follow this diet properly do lose weight, especially in the beginning phase of the diet. Although, most who attempt this diet never reach true ketosis because the amount of carbohydrates is unrealistically low. To discover if they have entered ketosis many dieters use simple at home test that test ketone levels in either the urine or blood. Others sometimes know they have reached ketosis when they develop flu-like symptoms often referred to as the ‘Keto Flu.’  While this diet has proven to be successful at first with time the weight loss slows dramatically



Is the Keto diet healthy?

If the keto diet is healthy is a question that is hard to answer because the long term effects are mostly unknown. The reason for this is there has been limited research to the long term effects of this diet due to the low rates of people remaining on this diet for long periods of time. Although the long term effects are not known what is known is that it goes against current chronic disease prevention. Although some studies have shown that in many cases, type 2 diabetes can be either wholly or partly reversed by following the ketogenic diet but keep in mind the dieters for this study were observed in a controlled environment by medical professionals. Lastly, the keto diet has been linked to Vitamin B deficiencies, nutrient malabsorption, and disordered eating behaviors.

In conclusion

 

The keto diet like any diet should be done under the supervisor of health care professionals and while the initial weight loss benefits may be tempting the long-term effects are largely unknown. Before starting this diet or any diet consult with your healthcare provider to see what will work best for you because what is healthy and works for some does not work for everyone one

                                                      References

Dennett, C. (2019). The KETOGENIC DIET for WEIGHT LOSS: How wide is the divide between the hype and the research? Today’s Dietitian, 21(1), 26–30.

 Goldman, E. (2017). Is “Keto” the Key to Reversing Diabetes? Holistic Primary Care, 18(4), 1–4.

Ruscigno, M. (2018). The Keto Diet: More Fad than Long Term. Environmental Nutrition, 41(3), 3.

 

Medical Cannabis For Pain Relief

History

Since ancient times, humans have used the leaves and flowers from the cannabis plant as herbal medicine, manufacturing of textiles and during religious/spiritual ceremonies. During the 1800s a physician by the name of Sir William Brooke O’Shaughnessy set off to India and researched the medicinal properties of Opium and Cannabis. O’Shaughnessy is noted to have discovered therapeutic purposes with the use of Cannabis and is also noted for co-finding intravenous fluid and electrolyte replacement therapy for Cholera patients. During his many Cannabis studies, he successfully treated a 40-day old infant who suffered from febrile seizures (convulsions caused by fever) with Cannabis. Much of his research focused on anesthesia and pain relief.

Following these discoveries from the time of about 1850-1937 over the counter (OTC) tinctures of Cannabis where sold in pharmacies to treat everything from gout to hysteria. If you suffered from an ailment during these time you were most likely treated with some sort of concoction made from Cannabis and other pharmacological remedies.

On August 2, 1937, President Franklin D. Roosevelt enacted the Marihuana Tax Act of 1937 in the United States of America. This legislative bill didn’t exactly prohibit the use of marijuana. The bill simply made every person who imports, manufactures, compounds, produces, sells, deals in, dispenses, prescribes, or gives away marijuana to pay a hefty tax. The imposed tax was so high that physicians, pharmacists, and other healthcare professionals could not afford to pay, thus resulting in an attack on patient rights and healthcare as a whole. The Marihuana Tax Act of 1937 was overturned by the Supreme Court on May 19, 1969, due to its violation of the Fifth Amendment.

Not soon after overturning the Marihuana Act of 1937 the Controlled Substance Act of 1970 was signed into law by President Richard Nixon on October 27, 1970. This statute makes it illegal to manufacture, import, possess, use and distribute substances which are placed into five classifications. Classification is based on three factors: potential for abuse, accepted medical use, and safety/potential for addiction. According to the Drug Enforcement Administration (DEA), and the Food and Drug Administration (FDA) marijuana is classified as a Schedule I controlled substance. These two organizations determine what is added or removed. Some other drugs also considered a Schedule I drug include:

  • Alpha-methyltryptamine (aMT)
  • Benzylpiperazine (BZP)
  • Cathinone
  • Dimethyltryptamine
  • Etorphine
  • Gamma-hydroxybutyrate (GHB)
  • Heroin
  • Ibogaine
  • Lysergic acid diethylamide (LSD)
  • Methylenedioxymethamphetamine (MDMA)
  • Mescaline
  • Methaqualone
  • Peyote
  • Psilocybin or psilocin
    • This is not a complete list of Schedule I drugs and is a very brief history.

To put a perspective on things Crack Cocaine is classified as a Schedule II substance, implying it is safer to use than marijuana. In fact, most drugs linked to the opioid epidemic our nation is facing are classified as a Schedule II drug. It appears the FDA and DEA are not applying their three factors of classification regarding drugs accordingly. Maybe O’Shaughnessy was on to something? Maybe Cannabis can be used for pain relief. Or maybe Cannabis should be reclassified?

What is Medical Cannabis?

The term cannabis and marijuana are often used interchangeably. Cannabis is a flowering plant that includes numerous subspecies. The most common subspecies are Cannabis Sativa and Cannabis Indica. Cannabis is considered a psychoactive drug which is thought to affect one’s mind or behavior. The main psychoactive ingredient in Cannabis is delta-9 tetrahydrocannabinol, commonly known as THC. Within our bodies scientists have discovered something called the endocannabinoid system. This system is essentially a chemical messegenr within our bodies that react with the cannabinoid receptors CB1 and CB2 and have physical and psychological effects on the body. But I am not here to get into scientific details.

“Research”

Most research I come across clearly states more research is needed in the field of medical marijuana for safety, efficacy, etc. However certain factors make it extremely limited. Currently, in the United States, only one facility is federally licensed by the DEA to cultivate and research marijuana. Although 25 applications have been pending since 2017 based on a 2016 statement by the DEA supposedly granting more access. Naturally, it’s all a very corrupt system. While marijuana is federally illegal, the government has no problem supplying federal money or “research” marijuana as long as your agenda lines up with theirs. Meaning that most research doesn’t go into seeing if it can help ease pain or other diseases. It goes towards research geared at what it has been doing for the last 80 or so years. Trying to instill fear into the American people.

The War On Drugs

Let’s face it. The United States is losing the War on Drugs. Is the government to blame? Pharmaceutical Companies? Consumers? Opioid-related deaths are the number one preventable death in the United States currently. Even the medicine used to treat opioid addiction can lead to overdose and death. In one 21-month study that took place in the state of Arizona which included habitual and non-habitual opioid users. The study shows that opioid users reduced their consumption from 83.8% to 44.8% or stopped filling their prescriptions at all while using medically prescribed cannabis for pain relief. Patients also found significant relief from their pain symptoms and none reported any serious side effects. The most intriguing study to me is that 64% of medical cannabis (MC) users decreased their opioid drug use and where able to manage their pain more effectively. Another study showed that the use in MC patients reduced the number of opioid overdoses, therefore increasing mortality rates within those populations. Ingestion methods in this study included smoking of the cannabis flower, edibles, vaporization, and topical oils. I like how this study has things you can read that the participants had to say. Some like the fact that MC is not destroying their liver like opioids can and others talk about how they went from taking 180 Vicodin a month which made them sick to their stomach and now they rely on MC because the effects last longer on their pain with fewer side effects from opioids.

Conclusion

The current lack of research is severely hindering the potentials that MC could have on pain research and other alternative therapies. A great start would be getting the government to declassify Cannabis from a Schedule I to a Schedule II to allow for more research. Then we can focus on medical research and benefits and ultimately curb the opioid epidemic the nation is having due to drugs that were not intended for everyday consumption by the general population.

References

Bruce, D., Brady, J. P., Foster, E., & Shattell, M. (2018). Preferences for Medical Marijuana over Prescription Medications Among Persons Living with Chronic Conditions: Alternative, Complementary, and Tapering Uses. Journal of Alternative & Complementary Medicine, 24(2), 146–153.

Medical cannabis effective in treating a wide range of health conditions: Researchers have found that medical cannabis provides immediate symptom relief across dozens of health symptoms – with minimal negative side-effects. (2018). Canadian Nursing Home, 29(4), 13–14.

Vigil, J. M., Stith, S. S., Adams, I. M., & Reeve, A. P. (2017). Associations between medical cannabis and prescription opioid use in chronic pain patients: A preliminary cohort study. PLoS ONE, 12(11), 1–13.

KETO DIET: FAB OR BAD?

This trendy diet is the most recent one to gain popularity because of it’s celebrity and athlete followers and it’s promises to loose extreme weight in a small amount of time…

WHAT EXACTLY IS THE KETO DIET?

It aims to force your body into ketosis using a different type of fuel called ketone bodies. This type of fuel is produced in the liver from stored fat instead of relying on sugar that comes from carbohydrates. It’s an extremely low carbohydrate, very high fat diet that originated as a treatment for pediatric epilepsy.

CONS

  • Keto “flu”
  • High in saturated fat
  • linked to heart disease
  • nutrient deficiency
  • constipation
  • mood swings

PROS

  • Weight loss
  • Increased energy
  • Mental clarity
  • Steady insulin levels for diabetics
  • Decreased inflammation
  • Increased endurance
  • Reduces fat without touching muscle

WHAT’S THE MEDIA SAYING?

Celebrity trainer Jillian Michaels calls the Keto diet a fad trendy diet that is not good for you and is pretty much the atkins diet.  Jillian does not agree with the methods of the Keto diet and set out to inform everyone why. However Dr. Berg addresses everyone of Jillian’s concerns regarding the diet.

In this video professional athlete Tim Tebo explains his keto diet and why it works for him. He talks about some of the benefits and his 7 year success on the diet.

HERE’S THE DEAL…

According to studies conducted there is evidence to back up the benefits of the keto diet and the said risks of the keto diet. There has been people that have had success on the diet and are in perfectly good health and there are people who have tried the diet and have had medical complications. The keto diet Is a personal choice and appears to be winning over people that would like to loose weight  and not so much to reduce medical complications like diabetes to control insulin levels. Below are some references to peer reviewed articles that go more in depth of both the risks and benefits of the keto diet.

References:

Should you try the keto diet? (2018). Harvard Health Letter, 43(12), 4. Retrieved from http://library.neit.edu:2048/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=ccm&AN=132296021&site=ehost-live

Ruscigno, M. (2018). The Keto Diet: More Fad than Long Term. Environmental Nutrition, 41(3), 3. Retrieved from http://library.neit.edu:2048/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=ccm&AN=127811310&site=ehost-live

Narins, E. (2018). Curious About Keto? Cosmopolitan, 265(4), 124. Retrieved from http://library.neit.edu:2048/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=f5h&AN=131390148&site=ehost-live

 

 

 

Are weighted blankets really beneficial for sleep, stress and anxiety?

There is a new trending hype with weighted blankets that is seeming to strike a lot of peoples interests.

A weighted blanket is an actual blanket that has weight added to it with pellets.

 

They vary from weighing about 15 pounds to 30 pounds, depending on your own personal body weight. The goal is for the blanket to be about 10 percent of your overall body weight. Everyone is different though, so you may like it heavier or lighter then the recommended weight. For reference, if someone weighs 150 pounds, the recommended weighted blanket would be 15 pounds.

This video below will give you some insight on how the blanket actually works with science to back it up.

 

This video describes how hard it is for some people to fall asleep, with stating about 70
% of Americans have trouble falling asleep at least one night a week. Along with 18% of the country suffering from prolonged anxiety. The blanket acts as a deep pressure simulator to increase overall relaxation within the body. Which in turns helps increase serotonin and melatonin, and decreases cortisol levels, which is the body’s natural stress hormone. A study claimed that 90% of the participants who used the blanket felt and overall calmer and reduced anxiety while using the weighted blanket.

This commercial describes the blanket as a natural way to relax in order to fall asleep faster, and stay asleep longer. The blanket is described as he right amount of pressure in order to promote the body’ natural production of serotonin and melatonin. The blanket is able to be used whenever and wherever and it was described as “wrapping their arms around me and felt comfort immediately.”

This video describes the weighted blanket as a replica of being swaddled as a baby in order to go to sleep. This makes you feel more secure and in less of a stressful state. The tactile comfort makes an individual just feels good, and it just works is how it is described in this video. It is a “deal guaranteed to help you sleep.”

 

All these videos promoted the weighted blanket as it was also described in the literature reviews as well.

 

Weighted Blanket for Adults: A Simple and Effective Technique

 

~The following are the literature reviews that correlate with the media~

 

Medical News today:

          Benefits that are discussed in this article are the deep pressure touch simulation (then talks about what that is) and how the weighted blanket mimics a hug. They also go into discussing how it helps your body release serotonin and melatonin in order to improve overall sleep quality. This article then discussing how it can be used to help autism, PTSD, sleep disorders, and nervous system disorders. In order to make the reader aware, then reiterate that using a weighted blanket has no side effects. Then it talks about how to make one for yourself vs. Buying it online or from a store.

           Fletcher, J. (2017, April 21). Weighted blankets for anxiety: Uses and benefits. Retrieved January 6, 2018, from https://www.medicalnewstoday.com/articles/317037.php

 

Harkla Co:

  This article discusses how a weighted blanket works (deep touch pressure) is how they word it. It talks about how proprioceptive and DPT helps to release serotonin (a neurotransmitter to help regulate brain functions). Calming affects is of the nervous system is discussed as well in this article. It backs up their information with research and states “ use of a 30-lb weighted blanket resulted in adult participants reporting lower anxiety (63%), lower physiological data (blood pressure, pulse rate, pulse oximetry), and positive calming effects (78%). These effects also have a positive impact on sleep, as sleep is more restorative when anxiety is low and factors such as blood pressure and pulse are well-maintained.” (Ford Lanza, 2018)

            Ford-Lanza, A. (2018, November 20). Everything You Need to Know About Weighted Blankets for Adults. Retrieved February 6, 2019, from https://harkla.co/blogs/special-needs/weighted-blankets-adults

 

Live Science:

This article starts off with how they were referred to as a tool for therapist in psychiatry. They phrase the proposal of deep pressure in a little different way than other articles stating, “deep pressure helping to calm that arousal level in the system and to help with self-regulation.” (Pappas, 2018) The research on weighted blankets this article bases off of states that researchers found a drop in the arousal level when utilizing the blanket in order to make falling asleep easier and faster. Then they stated that even if the blanket is not helping you, its also not hurting you by using it. Some people cannot fathom sleeping under something that is 20lbs, and this is something that is not discussed in either of the other articles nor the media reviews, and this statement is very accurate for a lot of people.

             Pappas, S. (2018, November 22). Weighted Blankets: How They Work. Retrieved February 6, 2019, from https://www.livescience.com/59315-weighted-blankets-faq.html

 

In conclusion, all these media and literature review articles on the benefits of the weighted blankets have the same conclusion…

THEY WORK!!!

So if you or someone you know thinks a weighted blanket could be beneficial for their overall stress, anxiety, or sleep patterns, it probably will be. 

No Need to suffer any longer!

The Benefits of Using a Weighted Blanket

 

Best sleeping wishes!

What’s the real deal with intermittent fasting?

**consult a healthcare professional prior to starting an intermittent fasting dietary modification

There are many testimonials out there regarding intermittent fasting for weight loss and health improvement but, what do the medical professionals say about it?

Intermittent fasting (IF) is when you have a specific time period when you eat and when you don’t eat.  The focus is on the time and frequency of eating more than on the amount of food being eaten.  Examples of different variations, or schedules, include:

  • Using the 16/8 hour rule when you fast for 16 hours and have an 8 hour window to eat 
  • Eating one large meal per day, typically at night, while fasting the rest of the day
  • Alternating days of fasting and eating
  • Allowing 20-25% of energy needs on scheduled fasting days in a modified fasting regimen (ex. 5:2) 

Proven benefits:

  • circulate cholesterol and triglycerides
  • improve blood pressure control
  • decrease wall thickness of the carotid arteries 
  • reduce the risk of type 2 diabetes and metabolic syndrome
  • reduce body weight and fat mass

IF also targets the secretion of insulin and suppresses the overproduction of it ultimately depleting glycogen stores and altering satiety.

Reasons to stay away:

  • hormonal changes can affect growth
  • effects are gender specific

Things to take home:

  • intermittent fasting is not for everyone
  • results will not be seen immediately
  • exercising with intermittent fasting will yield better results
  • weight loss is not guaranteed
  • do not over indulge during non-fasting times (i.e. with sugary drinks, fast food, etc.)

Intermittent Fasting in the media:

The media clips below are claimed successes of intermittent fasting.  Although not all of their claims are proven, the general basis of the claims are supported by medical literature

According to Megyn Kelly TODAY in January 2018, intermittent fasting is less about what you eat and more about when you eat, as is stated in my article, and cycling periods of eating and periods of not eating, with a number of different variations.  The listed possible benefits of intermittent fasting include taking in fewer calories, lowering blood pressure, improving glucose levels, and slowing the aging process.  It is also mentioned that is speeds up the metabolism up to 10 percent. 

Chantel Ray was interviewed on The Official 700 Club in April 2018 and her claims to intermittent fasting stem from interviewing over 1000 thin people who never had any problems with eating, never had been on a diet, and had been thin their whole life after other diets had failed her.  She figured out from those interviews that what they all had in common was some sort of intermittent fasting regimen.  She also studied the bible and included 10 biblical principles in her book about intermittent fasting.  Her claims are that you will learn to understand what true hunger is and know when you are truly satisfied and how to eat just enough to satisfy without depriving yourself.  Additional tips from Chantel Ray include eat what you want, don’t gorge, and there is no need to count calories.  She also mentioned that she no longer required her thyroid medication.

Blake Horton’s intermittent fasting and eating routine is one large meal, once a day, and he was a guest on Doctor Oz who questioned his methods.  Initially, Blake was eating small meals throughout the day, but claims that he was miserable.  Instead, he took the same number of calories that he was eating and put them all into one meal.  What he claims, however, is that he counts all of his calories and he is healthy about what ingredients he uses and includes approximately four pounds of vegetables.  When Blake Horton’s bloodwork was tested, cholesterol and blood sugar specifically, they all were in the optimal range.  The only thing that was not optimal was Blake’s sleep pattern, on average of 2 hours and 45 minutes of sleep per day, which Blake attributes solely to his schedule.  Blake also has an added daily workout.

References

Aksungar, F., Sarikaya, M., Coskun, A., Serteser, M., & Unsal, I. (2017). Comparison of intermittent fasting versus caloric restriction in obese subjects: A two year follow-up. Journal of Nutrition, Health & Aging, 21(6), 681–685. Retrieved from https://library.neit.edu:2404/10.1007/s12603-016-0786-y

Miller, L. (2018). Intermittent fasting and centralized adiposity. Nutritional Perspectives: Journal of the Council on Nutrition, 41(3), 24–26. Retrieved from http://library.neit.edu:2048/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=ccm&AN=131588999&site=ehost-live

Wilson, R. A., Deasy, W., Stathis, C. G., Hayes, A., & Cooke, M. B. (2018). Intermittent fasting with or without exercise prevents weight gain and improves lipids in diet-induced obese mice. Nutrients, 10(3), 346. doi:10.3390/nu10030346

Obese or “Just Big Boned”? Childhood Obesity Myths Busted

We have all heard it before, maybe even said it, “it’s genetic”, “the whole family is big boned”. What is fact  versus fiction when it comes to causes, and explanations for childhood obesity? What factors truly make your child more likely to become “overweight “or obese?

 

Myths:

  • Obesity is mostly genetic and hormones are to blame.
  • Video games are to blame for the obesity epidemic.
  • Fast food and sugary drinks are to blame.
  • Obesity is a socioeconomic problem.
  • Parents are solely to blame for their child’s obesity.

“If you do not breastfeed you are increasing your child’s risk factors for developing obesity and weight related problems later in life.”

World Health Organization (WHO) published findings in 2007 reporting links between prolonged breastfeeding and reduction in childhood obesity. The studies WHO referenced have been shown to use inconsistent controls and did not use long term or sibling follow-up analysis, which would have provided more reliable information.

The American Journal of Clinical Nutrition published a follow-up study in December of 2007 indicating a lack of information supporting the WHO’s findings. The study followed infants from birth through 6.5 years of age, who were exclusively breast fed. By comparing BMI, blood pressure, cholesterol levels, and height studies of over 13,000 children were unable to establish a link between exclusive breastfeeding and an overall reduction in childhood obesity or obesity later in life.

 

“I am eating for two!”

While it is important to gain weight during pregnancy, too much weight gain may have negative effects on both mother’s and babies overall health. An organization called Project Viva has begun to study and follow pregnant women and their children from gestation through early adolescence to conduct long term studies researching childhood obesity and its connection to weight gain during pregnancy.

Studies found women who gained more than recommended weight (table 1)  during pregnancy were four times more likely to have children who were considered to be overweight by the age of 3 years old. The recommendations for weight gained during pregnancy is determined by pre-pregnancy BMI, ranging from a high of 35lb and lows near 11lbs. This implies that having a birth mother who is overweight prior to conception does not guarantee an obese child. However, having a mother who gains an excessive amount weight during pregnancy has shown a relationship to obesity in childhood.

 

“It’s genetic, everyone in our family is large, there is nothing that we can do about it.”

While it is true that there are some people with an increased predisposition to excessive weight gain, it does not mean that we must succumb to this as our fate or the fate of future generations. There are some diseases that impact weight gain, but hormonal dysfunctions are responsible for far fewer cases of weight gain than we think. Genetic diseases associated with childhood obesity have not grown exponentially over the last three decades, but childhood obesity has more than doubled.

One literature review  of 35 papers found there is a significant connection between parenting style (as it related to food consumption) and weight gain throughout childhood. Studies of parents who use food as rewards, are too free with their child’s choices of food, or are overly restrictive/controlling with feeding practices have shown a significant connection to increased childhood BMI.

 

“It’s because they are cutting physical education programs from our children’s schools.”

There are many studies that show a direct correlation between obesity and sedentary lifestyles, across the lifespan. In children it is more natural to explore, run jump and participate in pure “play”. Many children are spending increased time in front of electronic devices, being bussed or driven to school or sitting for hours daily doing school work; all factors limiting active lifestyle.

The CDC suggests children participate in 60 min of (aerobic) physical activity daily, at least 30 minutes of vigorous activity three times each week and participate in bone strengthening activities such as running and jumping three times per week as well.

 

What does this all mean?

Childhood obesity is on the rise, it is a multifactorial epidemic, there is no one  component that is “to blame”.

If you are pregnant or planning to get pregnant and are not at a healthy weight, change unhealthy habits, no binge eating or crash dieting, or excessive exercising.

Ditch the “clear your plate” mentality when it comes to meals with your child. Start with small portions, if that’s enough for your child, stop there, or allow for more if they are still hungry.

Provide healthy snacks from an early age and encourage children to try nutrient dense foods (flavorful fruits, vegetables, proteins) rather than calorie dense foods (foods high in calories, sugar and fillers, low in nutrients).

Encourage movement and play.

Lastly, lead by example!

https://www.youtube.com/

watch?v=gQK4vj1Lzlg

References:

Horta, B. L., Bahl, R., Martinés, J. C., Victora, C. G., & World Health Organization. (2007). Evidence on the long-term effects of breastfeeding: systematic review and meta-analyses.Chicago

Institute of Medicine. Nutrition during pregnancy: part I: weight gain, part II: nutrient supplements. Washington, D.C.: National Academy Press, 1990.

Institute of Medicine. Weight gain during pregnancy: reexamining the guidelines. Washington, D.C.: National Academy Press, 2009.

Kramer, Matush, Vanilovich, Platt, Bogdanovich, Sevkovskaya, Promotion of Breastfeeding Intervention Trial (PROBIT) Study Group; Effects of prolonged and exclusive breastfeeding on child height, weight, adiposity, and blood pressure at age 6.5 y: evidence from a large randomized trial, The American Journal of Clinical Nutrition, Volume 86, Issue 6, 1 December 2007, Pages 1717–1721, https://doi.org/10.1093/ajcn/86.6.1717

Ludwig DS, Currie J. The association between pregnancy weight gain and birthweight: a within-family comparison. Lancet. 2010; 376:984-90.

Oken E, Taveras EM, Kleinman KP, Rich-Edwards JW, Gillman MW. Gestational weight gain and child adiposity at age 3 years. Am J Obstet Gynecol. 2007; 196:322 e1-8.

Shloim, N., Edelson, L. R., Martin, N., & Hetherington, M. M. (2015). Parenting Styles, Feeding Styles, Feeding Practices, and Weight Status in 4-12 Year-Old Children: A Systematic Review of the Literature. Frontiers in psychology, 6, 1849. doi:10.3389/fpsyg.2015.01849

US Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: US Department of Health and Human Services; 2018.

“NOT ALL WOUNDS ARE VISIBLE” – PTSD

This YouTube video is an interview on one of the most leading psychologist, Dr. Cheryl Arutt, in the United States. She describes what is a Post Traumatic Stress Disorder or PTSD is all about – What is it? How to deal with it? How is it diagnosed?

List of Medical Claims regarding Post-Traumatic Stress Disorder and and Benefits Cognitive Processing Therapy:

  • Type of anxiety disorder
  • Sleep problems
  • Be a “shoulder to cry on” – support and listen (not redirect to other thoughts)
  • PTSD is treatable
    • Cognitive Processing Therapy is beneficial, which says changing thoughts will change feelings.
  • Lack of serotonin after traumatic event
  • PTSD is not called that name immediately after a trauma, but Acute Stress Disorder
  • fMRI is used to test the brain while it is working (e.i. Amygdala is overactive)
  • Hippocampus is smaller when a person has PTSD

Statistics: 

Many people all over the world experience different severities of traumas in their lives. Often times, some children survive traumatic experiences easily; however, most children are affected by certain stressors long-term; especially, the ones who encountered severe stress or developed an injury.

 

Summary of Articles:

Post-Traumatic Stress Disorder (PTSD) is a collection of feeling/behavior of avoidance, which may include bypassing a place where trauma occurred or diverting attention to something different. Medical researchers and professional believe that PTSD is treatable. They are continuously recommending therapeutic treatments to overcome trauma, and live or adjust to current life situation post traumatic event such as Cognitive Processing Therapy (CPT).

Cognitive processing therapy is a specific type of cognitive behavioral therapy that has been effective in reducing symptoms of PTSD that have developed after experiencing a variety of traumatic events including child abuse, combat, rape and natural disasters (APA, 2017).  

Walter, et.al. (2014) compares the effectiveness of Cognitive Processing Therapy and Cognitive Processing Therapy – Cognitive Only (CPT-C) among veterans who are suffering with PTSD and Traumatic Brain Injury (TBI). As a result, authors find that CPT-C acts swifter in reducing episodes of PTSD compared to CPT. On a different note, Stirman, et.al. (2017) posits that regardless of efficacy of therapies for mental health disorders, some providers are not able to provide a full evidence-based psychotherapies to mental health patients.

McCarthy and Petrakis (2011) talks about the relationship between alcohol dependency (AD)  and PTSD. Authors claim that although substance abuse and PTSD are two different mental health disorders; however, many are still suggesting that a both disorders should  be treated simultaneously. Indeed, I believe that one disorder (e.i. Alcohol abuse) is an after-effect of another disorder (e.i. PTSD); therefore, a person with the two ailments should be provided with therapy that addresses both disorders. Moreover, this article studies the efficacy of Cognitive Processing Therapy – Cognitive.  The result of this study conveys that CPT-C is an effective therapy to reduce the incidence or decrease the episode of alcohol abuse of the veterans suffering from PTSD.

Fact or Fiction: 

Statistics have shown numbers to support the fact that many people are diagnosed with PTSD. According to Dr. Arutt, many people who experience traumatic events do not immediately and voluntarily deal with it; instead, are more likely to experience avoidance. 

To that end, post-traumatic stress disorder is known to be a life-changing disorder. People are not born with it, but this is something that is event-related. Treating this type of mental health disorders should be taken seriously. In addition, should be highly encouraged; because, indeed, I believe and agree that post-traumatic stress disorder can be treated; it may be challenging, but there is always hope. 

This video presented by Dr. Patricia Resick, Ph.D., talks about the effectiveness of Cognitive Processing Therapy or CPT for people who are diagnosed with PTSD.

References:
McCarthy, E., & Petrakis, I. (2011). Case report on the use of cognitive processing therapy-cognitive, enhanced to address heavy alcohol use. Journal of Traumatic Stress, 24(4), 474–478. https://library.neit.edu:2404/10.1002/jts.20660
Stirman, S. W., Finley, E. P., Shields, N., Cook, J., Haine-Schlagel, R., Burgess Jr, J. F., Burgess, J. F., Jr. (2017). Improving and sustaining delivery of CPT for PTSD in mental health systems: a cluster randomized trial. Implementation Science, 12, 1–11. https://library.neit.edu:2404/10.1186/s13012-017-0544-5
Walter, K. H., Dickstein, B. D., Barnes, S. M., & Chard, K. M. (2014). Comparing Effectiveness of CPT to CPT-C Among U.S. Veterans in an Interdisciplinary Residential PTSD/TBI Treatment Program. Journal of Traumatic Stress, 27(4), 438–445. https://library.neit.edu:2404/10.1002/jts.21934
Media References:
MedCircle, 2018. What PTSD Symptoms Actually Look Like, According To The DSM 5 (Ep 3) Retrieved from: https://www.youtube.com/watch?v=Md7teBWB3fk
Resick, P., 2016. Cognitive Processing Therapy for PTSD. Retrieved from: https://www.youtube.com/watch?v=Abd6b4FArQQ&list=PLuYIOf5D2m9mK5UuxQ3yMcIw00M-S8pj
Tuerk, P., 2015. Return from Chaos: Treating PTSD. Retrieved from: https://www.youtube.com/watch?v=ORs3-tRokGU&list=PLuYIOf5D2m9mK5UuxQ3AyMcIw00M-S8pj&index=2
Additional References:
APA, 2017. Cognitive Processing Therapy (CPT). Retrieved from: https://www.apa.org/ptsd-guideline/treatments/cognitive-processing-therapy
 

Myths About How to Treat ADD and ADHD

What is the Difference Between ADD and ADHD?

  • Children with ADD/ADHD have a deficiency of dopamine in the prefrontal cortex.
  • In ADHD the brain overstimulates other parts of the brain due to this deficiency.
  • In ADD the brain gives up on trying to fix the dopamine deficiency.
  • (Heriot, 2007)

Ways to Treat ADD and ADHD  

  • Adderall has been found to have a longer lasting effect on children, yet some children respond better to Ritalin and individual differences should be taken into consideration.
  • Children that are taking medications for ADD/ADHD should be closely monitored by clinicians, parents, and teachers.
  • Research has also shown that parents who get training on this disorder are able to parent their children with this disorder more effectively.
  • (Zametkin, 1998)
  • Unfortunately media varies and there are myths that do not support recent findings, on treatment of ADD and ADHD.

Research on Adderall and Ritalin’s Effectiveness

 Pelham, Gnagy, Chronis, Burrows-MacLean, Fabiano, Onyango, Steiner, (1999), compared the effect of the standard dose of Ritalin twice a day, to the standard dose of Adderall during a child’s typical school day time period. They also compared differences in drug effects in the late afternoon and evening. Researchers evaluated these differences with a within-in subject placebo controlled cross over design. For three months in the summer children experienced classes five days a week that consisted of seat work, peer tutoring and computers.

At the beginning of class each child received the same amount of points, but if they violated the teacher’s rules and were uncooperative, they kept losing points. Children were observed in all of the different activities by researchers, and the teachers presented children with daily report cards. Children randomly received: 0.3 mg/kg of Ritalin three times a day, an inactive placebo, 0.3 mg/kg twice a day with 0 .15 mg/kg at 3:30 pm, 0.3 mg/kg in the morning only, 0.3 mg/kg of Adderall at 7:30 am and 3:30 pm, 0.3 mg/kg of Adderall in the morning and 0.15 mg/kg in the afternoon, or 0.3 mg/kg of Adderall once in the morning. Daily rates of each child’s behavior in social and academic settings was measured, hourly effects of the drug during the school day, and standardized test ratings were given to teachers and parents.

The at home behavioral effects of the child was just measured by the parents. Results showed that single dose of Adderall produced similar behavioral effects to two doses of Ritalin, although Adderall lasted more throughout the day. One dose of Ritalin was not as effective as two doses of Ritalin, or one dose of Adderall. For some children Ritalin did last throughout the day. This study supports that children with ADHD can use Adderall as a more convenient long-term acting stimulant.

Myth Myth One: 

 

This video clip shares supplements that have helped this person with ADD and ADHD, even though research has not supported that any of these supplements have been effective. Both Ritalin and Adderall with close monitoring from a doctor, have proven to be effective. Some children respond to Ritalin over Adderall and vice versa, and each child responds to different doses.

How Adderall and Adderall XR Are Used

Mcgough, Biederman, Wigal, Lopez, Mccracken, Spencer, Zhang, et al., (2005), discovered the effectivity of and adderall XR. Adderall and Adderall XR differ in that they are different forms derived from mixed amphetamine salts. Adderall immediately releases its therapeutic effects over the course of the three hours. Adderall XR is an extended release form of adderall. It releases effects one hour after administered, yet the rest of the dose is released slowly over the course of six to seven hours. The point of this study was to evaluate the effects of adderall and adderall XR in children with attention-deficit/hyperactivity disorder (ADHD), which was explored through two double blind randomized studies. Researchers made sure that children met DSM-IV criteria and that there were no co-existing disorders.

The first study consisted of fifty one participants which were administered 10 mg, 20 mg, or 30 mgm of adderall XR, an inactive placebo, or an active placebo of 10 mg of adderall daily. The second study lasted consisted of five hundred eighty four participants that were administered a placebo or 10 mg, 20 mg, or 30 mg of adderall XR daily. The studies lasted a total of two years that evaluated children between the ages of six and twelve years old. Participants were evaluated in their homes, at school, and were assessed both in the morning and afternoons. Measurements were assessed by the the Conners Global Index Scale, which is a scale that assess ADHD symptoms and treatment over time. The scale was administered at each clinic visit and by parents whenever they had the opportunity. Clinic visits lasted every week at the beginning of the treatment for four weeks, and after visits were reduced to monthly. Results showed that varied doses of adderall XR showed most effective treatment.

A small amount of participants experienced adverse effects such as insomnia, headache, and anorexia. There was a positive correlation between increased amount of adderall XR and number of adverse effects. Findings of this study that 10 mg-30 mg of adderall XR is more effective than adderall, yet the dose varies from child to child. Other researchers should also be aware of the fact of the increased adverse effects as dosage increases, and the effects of Adderall XR might differ with those who only have attention deficit disorder (ADD).

Media Myth Two: 

Some media do not support the research findings. This media says that any form of Adderall does not work, and that there’s only one natural way to treat this disorder. Different dosing of Adderall and Adderall XR impact ADHD and ADD in different ways and should be monitored since each child is different. Adderall XR is more appropriate for ADHD while Adderall is more geared towards children with ADD.

Barkely, Dupaul, and McMurray (1991), explored the effect of different doses of methylphenidate (Ritalin) on children with ADD, and ADHD. Previous studies have explored the effect of stimulants on children with ADD and ADHD separately, but no studies before this one compared to children that have attention deficit disorder with and without hyperactivity. Twenty three children with attention deficit disorder with hyperactivity (ADD+H), and seventeen children with attention deficit disorder without hyperactivity disorder (ADD-H), participated in the study. Children were between the ages of six and eleven and were recruited from the University of Massachusetts’s medical center.

Children were evaluated for other impairments by physician and psychologist, and parents were interviewed as well. A baseline of the each child’s behavior was gathered from a research assistant for 3.5 hours, while the parents were interviewed. The children were randomly assigned to treatments of 5 mg, 10 mg, and 15 mg of methylphenidate, as well as a placebo group that they were instructed to take twice a day. Treatments were measured by parent and teacher ratings, laboratory tests of ADD symptoms and behavioral observations of the children’s academic performance, were gathered after one week of treatment. For example the Wisconsin Selective Reminding test which tests verbal learning and memory, was given to each child. Twelve unrelated words were verbally presented to the children, and they were asked to repeat the words back. The missed words were only repeated back to the child, and then they were asked to repeat the entire list again. This same procedure went on for ten trials or until the child recalled the list correctly.

After one week of one treatment the children were randomly assigned to one week of a different treatment, and the same evaluations gathered behavior differences in the child at the end of the week. Results showed a significant difference in children’s clinical responses to the various doses to methylphenidate. It showed that children with ADD-H showed more improved results with low doses of methylphenidate, while children with ADD+H showed a better response to higher doses of methylphenidate.

This study showed that children with ADD-H might have a different attention impairment, than children with ADD+H. Children with ADD-H showed an impairment in focused and selective attention, while children with ADD+H showed impairments if vigilance, maintenance effort, and behavioral disinhibition. Further studies need to explore the differences between ADD-H and ADD+H, because these two disorders may need to be treated very differently from each other.

Media Myth Three: https://m.youtube.com/watch?v=7PBsvmhIRYU

This media clip does not support my research and says that Ritalin is ineffective and harmful, for children being treated with ADD and ADHD. Different dosages of Ritalin can be effective, and every child will respond differently to each dose.

                                      In Summary                                                                              

    These sources along with my media findings show the efficacy of both Ritalin and Adderall. It should also be noted that severity of ADD/ADHD symptoms vary from individual to individual, and that all children have various medical histories. No child is the same, and there should not be one standard treatment for ADD/ADHD. It’s important for clinicians and parents, to keep an open mind about the various treatments from individual to individual.

Continue reading →

Sleep Deprivation Fact vs Fiction

Effects of sleep deprivation 

Sleep deprivation. Whether it was due to a sleep over in middle school from staying up all night long on a school night,up at all hours of the night studying for an exam in college, or because of work, it affects our bodies negatively, causing acute symptoms like fatigue, daytime sleepiness and clumsiness. Chronic sleep deprivation can cause weight loss, weight gain, impair academic performance, mood regulation, and total well-being. It adversely affects the brain and cognitive functions.

Facts about sleep deprivation

  • Being sleep deprived slows down our reaction times
  • A stimulant affects your sleep cycle
  • Not enough sleep- leads to storing fat and releasing cortisol
  • As long as your sleep is consistent, in a quiet and dark environment, sleeping at specific times is not needed to achieve adequate sleep

Facts continued…

  • Loosing sleep can result in hormonal imbalance, illness, and death (extreme case)
  • Adenosine and Melatonin send us into a light doze
  • When we lose sleep, learning, memory, mood, and reaction time are affected
  • SD causes Inflammation, hallucinations, high BP, diabetes, and obesity
  • Chronic <6 hrs a night are at increased risk for stroke vs. someone who sleeps 7-8/night
  • Fatal familial insomnia- progressively worsening condition can lead to dementia and death
  • How does this happen? Accumulation of waste products in the brain- lead to sleep deprivation symptoms or “feeling tired”

What causes poor sleep?

  • Bright lights in bedroom (overhead, computers, TV, cell phones) suppresses melatonin
  • Constant noise. Loud noises prevent sleep
  • Poor posture from sitting- too much sitting
  • Online shopping
  • Vitamin deficiencies
  • Heart disease

 

Myths about sleep deprivation:

  • People who are not early risers are not living right
  • Getting less than 8 hours of sleep a night is bad for you
  • Adults need 7-8hrs/night
  • Adolescents- 10hrs/night
  • When you wake up at night, you lose sleep for only the amount of time you were awake.
  • Feeling tired is the only long term affect of sleep deprivation
  • Sleeping pills are a good way to deal with insomnia

References

Understanding the link between poor sleep and Alzheimer’s! (2017). Canadian Nursing Home,       28(4), 12–13. Retrieved from http://library.neit.edu:2048/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=ccm&AN=127465580&site=ehost-live

Piper, J. (2016). Snooze you lose – or do you? Human Resources Magazine, 21(3), 4–6. Retrieved from http://library.neit.edu:2048/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=bth&AN=120339107&site=ehost-live

Ranasinghe, A. N., Gayathri, R., & Vishnu Priya, V. (2018). Awareness of effects of sleep deprivation among college students. Drug Invention Today, 10(9), 1806–1809. Retrieved from http://library.neit.edu:2048/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=asn&AN=131123668&site=ehost-live