Save Thanksgiving!

Save Thanksgiving – and Your Taste Buds

Thanksgiving: the holiday that tempts you to toss nutritional judgment out the window for an all-day smorgasbord of eating and drinking until you can't sit up. You've heard the advice about portion control and carb-overloading, but what about all that stuffing, mashed potatoes, and pie? Is it possible to enjoy Thanksgiving and keep some of that nutritional judgment in check?

Quick fixes

Small changes in recipes can make a big difference nutrition-wise. What they say is true: you can gain up to five pounds during the holiday season. Save yourself hundreds of calories and numerous grams of fat and carbohydrates with some simple tweaking of those cherished family dishes.
Below are some star ingredients in traditional Thanksgiving dishes, along with healthier substitutions that will let you maintain the same flavor.

Instead of	Try
¼ cup sour cream	¼ cup low-fat or fat-free plain Greek yogurt
2 Tbsp mayonnaise (for salads)	1 Tbsp mayonnaise + 1 Tbsp plain, low-fat or fat-free Greek or regular yogurt + pinch of lemon zest or splash of hot pepper sauce
1 Tbsp butter (in baking or sautéing)	1 ½ tsp canola, olive or other heart-friendly oil + 1 tsp butter
1 cup sugar (in baking)	¾ cup turbinado sugar + pinch of sweet spice, such as ground cinnamon, and/or extra ¼ tsp vanilla extract
1 oz regular cheese	¾ oz high-flavored regular cheese, such as extra sharp cheddar instead of mild cheddar cheese
1 oz chocolate	3 Tbsp unsweetened natural cocoa powder + 1 Tbsp canola oil
1 cup bleached all-purpose flour (in baking)	½ cup unbleached all-purpose flour + 1/3 c up whole wheat flour
1 tsp salt	½ tsp sea salt + up to twice the amount of herbs or spices already in recipe
¼ cup vinaigrette	¼ cup natural low-fat vinaigrette or puree of ¼ cup cubed fruit + 1 Tbsp oil + 1 Tbsp vinegar

These substitutions are taken from the American Diabetes Association's world-renown All-Natural Diabetes Cookbook, by Jackie Newgent, RD. ©2007 by the American Diabetes Association.


Trudy's Comments:

If you'd like to e-mail us with your success stories of your Thanksgiving meal changes after the Thanksgiving weekend, we would love to hear from you!

trudyephd@earthlink.net

Multivitamins Exposed!

Multivitamins Exposed

Recently, a supplement-testing company published their findings that 11 popular multivitamins that they tested had problems.... big problems. Included in the analysis were popular vitamins from Swanson, Nature's Plus, The Vitamin Shoppe, Andrew Weil M.D. and Hero Nutritionals. One was contaminated with lead, several were found not to disintegrate, some were sub potent in listed nutrients, and one actually contained no amount of several vitamins listed on the label.



Dr Ekstrom's Comments:

I pride myself on prescribing nutritional supplements that are verified by independent laboratory testing to guarantee potency, authenticity, and to ensure herbal and nutritional ingredients have maximum freedom from contamination (heavy metals, chemical solvent residue, aflatoxins, herbicides and pesticides, bacteria & mold). Would you want it any other way? I wouldn't. I took the time to find companies that offer objective evidence and proof of their comprehensive testing practices and results.





CAN'T GET ENOUGH VITAMIN D NEWS!

Every time I pick up a medical journal, there is another exciting study about the benefits of Vitamin D. In December 2006, the Journal of American Medical Association reported that higher levels of vitamin D may reduce the risk of developing multiple sclerosis by up to 62%. Add this to studies showing that vitamin D helps to prevent osteoporosis, depression, hypertension, colon cancer, breast cancer, prostate cancer, and high cholesterol, it is easy to understand why we all need to have our vitamin D levels checked on a regular basis.

BPA

BPA

It could be in the plastic in that impact-resistant baby bottle or spill-proof toddler “Sippy” cup, or the water bottle you drink on your walks, or the plastic storage containers in which you stow your leftovers, or the plastic knives, forks, and spoons you occasionally use, or the dental sealant in your mouth. It’s also in the inside linings of just about every food or soda can. So it’s no surprise that bisphenol A, or BPA, is in the bloodstream of nearly every person in the United States. And studies in animals suggest that, at least for fetuses, infants, and children, BPA may be harmful.

How to Minimize Your Exposure to BPA

· Avoid plastic containers made of polycarbonate. Any bottle or container made of polycarbonate has the No. 7 on the bottom. But the number can also appear on plastics that don’t contain BPA.

· When possible, prepare or store food- especially hto foods and liquids – in glass, porcelain, or stainless steel dishes or containers.

· If you have polycarbonate plastic food containers, don’t microwave them. The detergent may break down the plastic, which could release BPA.

· Use instant formula bottles that are made of glass or BPA-free plastic. BornFree (newbornfree.com) is one of many companies that make them.

· When you can, replace canned foods with foods that are fresh, frozen, or packaged in aseptic (shelf-stable) boxes. At least one manufacturer – Eden Foods- lines its cans with BPA alternative made from plant extracts.

· A good alternative to polycarbonate is polyethylene terephthalate (PETE), which has the recycling No. 1 on the bottom.

· Avoid older versions of Delton dental sealant. (Dental sealants are plastic resins that a dentist bonds into the grooves of the chewing surface of a tooth to help prevent cavities. Delton is made by DENTSPLY International of York, Pennsylvania.) Most dental sealants are free of BPA. However, older Delton sealants contain a compound that breaks down into BPA, mostly during the first day after it comes into contact with saliva. The newer Delton Plus (or Delton+) sealants don’t contain the compound, but DENTSPLY still sells the old sealants to dentists who prefer them.

** Sources: Adapted from the National Institute of Environmental Health Sciences and DENTSPLY.

UNLUCKY “7”

The recycling numbers that appear on the bottoms of most plastic bottles and other containers were designed by the plastics industry in 1988 to help recyclers separate different types of plastics. Some – but not all – plastics with the recycling No. 7 are polycarbonate, which has BPA. Here’s what each number means.

Dr Ekstrom's Comments:

If you are curious about your body's toxicity due to these type of pollutants, come and get tested!

There is an easy urine test that finds plastic sources of toxicity!

Truth About Fat Pills

Don't expect dramatic results from today's anti-obesity medications. Canadian researchers reviewed 30 trials of three weight-loss drugs: Orlistat (marketed as Xenical and as over-the-counter product ALLI), Sibutramine (Meridia) and Rimonabant (not available in the United States). The nearly 20,000 people in the trials weighed an average of 220 pounds. Their weight loss? An average of 5 percent of total weight, or less than 11 pounds. "Most patients will remain considerably obese or overweight even with drug treatment," concluded the reviewers, led by Raj Padwal, M.D., of Canada's University of Alberta. "These results are indeed modest," says Gary D. Foster, director of Temple University's Center for Obesity Research and Education. "You don't lose 50, 60, 70 pounds of body weight." On the other hand, Foster says, even a drop of 5 percent of body weight can improve blood pressure and levels of blood sugar and cholesterol. The study was reported in the Dec. 8 British Medical Journal.


Dr. Ekstrom's Comments:

Very interesting results with the Alli, Meridia & Xenical. The excitement about them makes one think everyone who takes these is reaching their ultimate goal weight and body composition!

Paleomeal and Whey Cool

Here is some information regarding the Paleomeal/Whey Cool protein quality. I also included some tips for increasing absorption that you may find interesting.

Paleomeal and Whey Cool incorporate full range, biologically active, non-denatured, native whey proteins that are not by-products of cheese manufacture. All other whey products are by-products of cheese manufacture which damages/denatures the vital immune and regenerative components. Currently even the most expensive dietary supplement whey products available, which are isolates, ion exchange, concentrates and hydrolyzed forms, are denatured by-products of cheese manufacture. They have definite limitations in preserving the biological activity of the whey proteins. The milk goes through a heating process (approx. 163 degrees F), chemical modification and pH regulation to produce cheese. Each of these steps denatures the whey proteins. the damaged proteins are then filtered out and what remains is a narrow range of proteins that have survived the cheese manufacturing process. Additionally the vital protein bound fats have been removed. From this point on there is little heat added and some of these whey proteins products are then referred to as undenatured/ cold process. It is not possible for a protein to be undenatured.



Paleomeal and Whey Cool contain the highest amounts of covalent bonded cysteine. This is the critical precursor (required nutrient) for the intracellular production of Glutathione (GSH). Glutathione is our crucial Master Antioxidant, Detoxifier and Immune Booster, and the optimal way to maintain healthy levels is by consuming Native Whey Proteins. Additionally they contain the full range and highest levels of the most important protein components: Lactoferrin, Immunoglobulins, Serum Albumin, Active Peptides and Growth factors. They also contain a complete amino acid profile and all the advantages of organic natural grass pasture fed cows. Grass fed cow's milk has many times highest levels of CLA and proper balance of essential fatty acids.

To enhance protein delivery:

• Do not use hot or warm liquids above body temperature. Native whey proteins can denature when exposed to heat


• Drinking water, milk, semi-liquid dairy products or a dairy substitute are all appropriate to mix Paleomeal/Whey Cool


• Best method of delivery is to use a container to shake it. You can also use an electric blender but use a low speed for a short duration to minimize protein damages.


• If possible, drink slowly and let mixture circulate in the mouth before swallowing to increase absorption.


• Mixing Paleomeal/Whey Cook with any other types of food may induce a pH change and slow the transit time in the stomach via digestive response to the solid food. Liquids that are not neutral in their pH can also denature proteins (i.e. most fruit juices, coffee, and tea.)

Trudy's Comments:

All whey protein drinks are not heated the same! Know that you are getting the best with Designs for Health!

Call or e-mail if you have questions on your protein drink.

Can You Afford the Extras?

Stopping at Starbucks on your way to work? Looking for a snack to get through the mall? Thinking of dessert? Here's how much exercise a 150-pound person would have to do to burn off the calories in some popular foods.



650 calories
Slice of Cheese Pan Pizza = 1 hr. and 10 min. Playing Tennis
(like Sbarro)


450 calories
Muffin = 1 hour Jogging
(like Starbucks)



400 calories
Caffe Mocha = 40 minutes Swimming Laps
(20 oz with whipped cream, like Starbucks)



700 calories
Slice of N.Y. Style Cheesecake = 2 hrs. and 40 min. Brisk walking
(like the Cheesecake Factory)



200 calories
2 Chocolate Trouffles = 20 minutes Bicycling
(like Godiva)



500 calories
Bagel w/Cream Cheese = 2 hrs. and 30 min. Ballroom dancing


400 calories
Chocolate Chip Cookie = 40 minutes Stair machine
(like Starbucks)


120 calories
Tablespoon of Oil = 30 minutes Raking leaves


(Medical Science Sports Exercise Vol. 32: s498, 2000.)


Comments from Trudy:
This is some great practical knowledge to understand how much work it takes for some of our favorite foods to be enjoyed but not gain weight on our bodies!