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water bottle

Dehydration Generation – Who is Most Susceptible?

/13 September 2021/ All MFN blog/

The sensation of thirst declines with age. Even young children who play outdoors in the heat are often reluctant to stop playing and drink water.

In seniors, illness and medications may further reduce thirst or increase urine production. Older adults are at increased risk of experiencing heat stroke or urinary tract infections.

I understand why people may not want to drink water. Besides possibly making extra trips to the bathroom, it is boring, tasteless and fills you up. There are many options to flavoring water from squeezing lemon or limes into a glass or water jar, to adding other assorted fruits such as apples, pears, oranges, etc. It just takes a few minutes to prepare.

Preventing dehydration is important. Whether you are outdoors or inside a cooled room, it can still happen. You lose fluids through perspiration and breathing, even if you are not exercising, your core temperature may rise and result in heatstroke. Early signs of dehydration include dark yellow urine and dry skin. In severe cases, symptoms can progress to dizziness, fainting, and even seizures. Treatment in extreme cases can also affect the heart and kidney function. Limit your prolonged activities if you feel any symptoms mentioned above. Your stamina will prevail.

To reduce your risk, sip water throughout the day rather than wait until you feel thirsty. It’s also smart to drink a full glass of water each time you take medications (if recommended). You can hydrate with foods, too, such as soup, smoothies, and produce with high water content, like celery and watermelon.

In the meantime, keep moving and exercising your body, especially if you have stiff joints from arthritis, sit too long or feel stiff or de-conditioned.

Reprinted with permission from Lori Michiel. 

Lori Michiel, NASM, has been assisting seniors in their homes since 2006 with customized exercise programs including those designed to address Parkinson’s, metabolic disorders, arthritis and diabetes. These adaptive programs are specifically designed to improve balance, circulation, flexibility, mobility and promote independence. Lori Michiel Fitness has over 40 certified trainers who are matched with clients in Los Angeles, Ventura and Orange Counties. Connect with Lori at www.LoriMichielFitness.com.

omega3-sources

Want to live longer? Watch your omega-3 levels

/10 September 2021/ All MFN blog/

A recent study spanning 11 years and more than 2,000 participants yielded a startling finding: When comparing omega-3 index to conventional cardiovascular risk factors in older adults, it showed that having a low blood omega-3 index was as strong a predictor of mortality as smoking.1

The average age of the participants at the beginning of the study was 65, when their blood fatty acids were measured, and they were followed for 11 years. There were 2240 participants and 384 deaths over that time.

Comparing omega-3s and smoking

Omega-3 index is a measurement of DHA and EPA as a percentage of the total fatty acids in red blood cell membranes.  The average omega-3 index in the study was 5.8%, the lowest fifth had omega-3 index less than 4.2%, and the highest fifth had levels greater than 6.8%.

Using mathematical modeling, the researchers estimated that participants who were in the highest fifth of omega-3 index at age 65 gained 4.74 years of life compared to those in the lowest fifth. This was similar to the difference between smokers and non-smokers at age 65; smokers lost 4.73 years of life, according to the model.

Over the 11-year follow-up, of participants in both of the low-risk categories – non-smokers who had a high omega-3 index – 85% survived. This is compared to only 47% of those in the high-risk categories – smokers with a low omega-3 index.1 The loss of life years was similar in low-omega-3 + non-smoking and high-omega-3 + smoking.

More evidence connecting omega-3 levels with longevity 

This research comes a few months after a meta-analysis of 17 prospective cohort studies that linked higher circulating omega-3 fatty acid levels to longevity. In a pooled analysis of the studies, participants in the highest fifth of combined blood DHA and EPA were 15-18% less likely to die from any cause over the follow-up period (median follow-up time was 16 years in these studies). Higher blood omega-3s were also associated with reduced risk for death from cardiovascular disease and cancer.2

The importance of DHA and EPA

DHA and EPA are important structural and functional components of brain and retinal cell membranes. They also have triglyceride-lowering, anti-inflammatory, anti-platelet, and anti-hypertensive properties, plus beneficial effects on cell membranes that may also contribute to better health and a longer life.2

Previous studies have linked low omega-3 index (below approximately 5%) with increased risk of cognitive decline in older adults.3,4  All the above studies corroborate the prior studies linking low omega index to brain shrinkage and cognitive impairment, and they reinforce how critical it is to properly address this issue.

The bottom line

DHA and EPA supplementation is important for anyone who doesn’t eat fatty fish frequently. Omega-3 index is low in vegans – approximately 4% when measured in studies, and the research suggests that adding ALA from flax seeds and walnuts does not significantly raise omega-3 index in most people. Most of the ALA in our diet is burned for energy, not converted to EPA and DHA. Consuming pre-formed DHA and EPA is the most reliable way to increase omega-3 levels in the blood.5-8 I recommend checking the omega-3 index with a blood test and assuring DHA and EPA adequacy using an algae-based supplement (refrigerated if possible) to avoid the pollutants, microplastics, and animal protein in fatty fish, and as a more sustainable option than fish oil.

Originally printed on drfuhrman.com. Reprinted with permission.

Joel Fuhrman, MD is a board-certified family physician specializing in nutritional medicine. He is President of the Nutritional Research Foundation and the author of 7 New York Times bestselling books, including his most recent book, “Eat to Live”. Visit his website, DrFuhrman.com.

👉👉Get $10 off $150 or more on Dr. Fuhrman’s website. Use coupon LS10OFF150.


REFERENCES

  1. McBurney MI, Tintle NL, Vasan RS, et al. Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality: the Framingham Offspring Cohort. Am J Clin Nutr 2021.
  2. Harris WS, Tintle NL, Imamura F, et al. Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies. Nature Communications 2021, 12:2329.
  3. Coley N, Raman R, Donohue MC, et al. Defining the Optimal Target Population for Trials of Polyunsaturated Fatty Acid Supplementation Using the Erythrocyte Omega-3 Index: A Step Towards Personalized Prevention of Cognitive Decline? J Nutr Health Aging 2018, 22:982-998.
  4. Lukaschek K, von Schacky C, Kruse J, Ladwig KH. Cognitive Impairment Is Associated with a Low Omega-3 Index in the Elderly: Results from the KORA-Age Study. Dement Geriatr Cogn Disord 2016, 42:236-245.
  5. Craddock JC, Probst YC, Neale EP, Peoples GE. A Cross-Sectional Comparison of the Whole Blood Fatty Acid Profile and Omega-3 Index of Male Vegan and Omnivorous Endurance Athletes. J Am Coll Nutr 2021:1-9.
  6. Sarter B, Kelsey KS, Schwartz TA, Harris WS. Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement. Clin Nutr 2014.
  7. Office of Dietary Supplements, National Institutes of Health. Omega-3 Fatty Acids. Fact Sheet for Health Professionals [https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/]
  8. Arterburn LM, Hall EB, Oken H. Distribution, interconversion, and dose response of n-3 fatty acids in humans. Am J Clin Nutr 2006, 83:1467S-1476S.
pregnancy-fitness-1

Can a Pregnant Woman Safely Continue her Pre-Pregnancy Workout Routine?

/9 September 2021/ All MFN blog/

A regular exercise routine has become a way of life for many women, and many choose to continue their exercise routines when they become pregnant.  Research in the field of maternal fitness has shown that exercise during a non-complicated pregnancy is healthy for both mom and baby and may help prevent or reduce some of the physical problems associated with pregnancy, labor, and delivery.

Although exercise is a positive addition to a healthy pregnancy, there are established guidelines that help ensure that a woman’s exercise program is safe and effective.  First and foremost, it is important for a pregnant woman to consult with her healthcare provider before starting any exercise program.  She should bring a list of questions regarding her exercise program and provide an overview of what type, intensity, frequency, and duration of exercise she would like to do.  This enables her healthcare provider to accurately assess whether the fitness program is appropriate for her pregnancy.

Each woman’s level of fitness and health is different, as is each pregnancy. There are several points to consider when choosing to continue a fitness program during pregnancy.  Some types of exercise are more easily continued during pregnancy, and common sense, safety, and comfort all play a role in deciding whether an activity should be part of a prenatal fitness program.

Choosing the type of exercise that will be safe and effective during pregnancy can be determined by reviewing the following points:

  • What activities does she enjoy or are skilled at doing?
  • Does the activity pose an increased risk of falls or blunt abdominal injury?
  • Is she able to do the activity without being compromised by balance and center of gravity changes?
  • Can the activity be easily modified as pregnancy progresses?
  • Does common sense conclude that this is a safe activity to continue during pregnancy?

Research on prenatal exercise has suggested that greater benefits are achieved by including sustained, weight-bearing exercises such as walking, running, stationary stepping/elliptical machine, or dance classes in a prenatal fitness program.  However, some women may not tolerate weight-bearing exercise during pregnancy and are more comfortable with non-weight bearing activities such as swimming and stationary biking.

There are several activities, such as scuba diving and water skiing, that are never safe to do during pregnancy.  Other activities, such as downhill skiing, horseback riding, and sports with a chance of abdominal impact may also be too risky for most women to continue during pregnancy.

Here are a few tips for keeping a prenatal exercise routine safe:

  • Pregnant women need to add 300 calories to their daily food intake to meet the needs of pregnancy. If she is physically active, she may need to increase that amount if she’s not gaining weight normally. The number of extra calories needed depends on the intensity and duration and frequency of the exercise program.  It is important to drink 8-10 cups of water each day and increase that amount during hot and humid weather.
  • Exercise in heat and humidity can be dangerous. It is safest to exercise in an air-conditioned facility during the summer months. If she does choose to exercise outdoors during warm weather, she should avoid the high heat times between 11:00 am and 4:00 pm and reduce intensity and duration to prevent overheating.
  • She should frequently monitor herself during exercise for signs of overheating, such as dizziness, faintness, or nausea. Drinking plenty of water before, during, and after exercise to replace the fluids lost will help prevent dehydration and overheating. Hot tubs and saunas may cause core temperature to rise to unsafe levels and should be avoided.

A simple method for monitoring intensity level during prenatal exercise is to assess how hard the exercise feels.  A pregnant woman should feel that her exercise level is moderate to somewhat hard.  If she feels out of breath or is unable to talk (termed the “talk test”), she is working at too high a level and should decrease intensity or stop and rest. Her exercise level should feel challenging but not so difficult that she feels exhausted during and/or afterward.

Self-assessment is one of the best ways for a pregnant woman to monitor her exercise program and assure herself that her activity level is safe. A pregnant woman should review the following questions several times each month and follow up with her healthcare provider if she experiences any problems.

  • Do you and your healthcare provider feel that you are gaining weight normally?
  • Do you feel well physically and mentally?
  • Are you able to comfortably follow your exercise program without pain, exhaustion, or problems following exercise?
  • Do you experience chronic or extreme exhaustion?
  • If you are at the point in pregnancy where you are consistently feeling fetal movement, have you noticed any change in the pattern or amount of your baby’s movements?
  • Does your baby move at least two times within 20-30 minutes following exercise?
  • Was your last abdominal fundal height measurement (a measurement of fetal growth) or ultrasound assessment within normal limits, and is your baby progressing normally at each medical check?
  • Does your healthcare provider have any concern regarding the health of your pregnancy?

Pregnant women who continue a challenging level of exercise need to be aware of signs or symptoms that indicate overwork, such as an elevated resting heart rate, frequent illness, lack of weight gain, depression and chronic exhaustion.   She should decrease or stop her exercise program during illness, when fatigued, under excessive stress or if experiencing any complications with her pregnancy.

Prenatal exercise should enhance pregnancy and help to make a woman’s postpartum recovery smoother.  The best advice for the athletic woman who wants to continue her fitness program during pregnancy is to use common sense, listen to her body, and enjoy all the challenges and changes this incredible experience offers.

Catherine Cram started her company, Prenatal and Postpartum Fitness Consulting, in order to provide current, evidence- based guidelines maternal fitness guidelines to health and fitness professionals. She was a contributing author for the textbook, Women’s Health in Physical Therapy and co-authored the revision of Exercising Through Your Pregnancy with Dr. James Clapp.  Her company offers the certification course, “Prenatal and Postpartum Exercise Design” which provides continuing education credits for over 30 health and fitness organization, including ACSM, ACE, ICEA, and Lamaze.

BCAA-amino-acides

Branched Chain Amino Acids: Protein’s Helper

/8 September 2021/ All MFN blog/

Branched chain amino acids (BCAAs) are an essential nutrient in our body that consists of the chain of chemicals obtained from protein. We have 20 different amino acids in our body, 8 of which are considered essential, and 3 are the branch chain aminos that BCAAs are composed of. This chemical chain includes leucine, isoleucine, and valine. We get this protein source from our food, particularly meat, dairy, and legumes. They stimulate protein’s role of building muscle. They also help prevent muscle breakdown.  

BCAA’s are a popular fitness supplement. For athletes or even the common gym-goer, these chemicals can improve performance by preventing fatigue, improving concentration, and reducing muscle breakdown. They have been shown to improve muscle soreness post-exercise. They can help reduce DOMS (delayed onset muscle soreness) which typically occurs within the initial 24 to 72 hours post-workout. Leucine aids in the muscle-making process. BCAAs have been shown to increase protein synthesis by up to 22%. Many protein powders contain branched chain amino acids, but they can also be found as a supplement all their own. Most protein powders have about 5 grams of BCAAs per 25 grams of protein.  

They are also used medicinally. They are given to people with liver disease. They help the brain translate messages and impede upon faulty signaling related to liver disease, anorexia, mania, and tardive dyskinesia (involuntary repetitive body movements). When cirrhosis occurs in the liver, the brain does not signal correctly to help remove waste products and toxins from the blood. BCAA’s improve appetite to help people with these diseases to have better nutrition.  

Bodybuilders like to take BCAAs as a result of the dieting process leading up to a competition. Dieting is part of stage preparation to look your best, but in this process, the body is at a caloric deficit to get the lean, cut look. However, the competitor doesn’t want to lose muscle mass. BCAAs work their magic with protein synthesis trying to build new muscle while fighting the deficit and then work to decrease breakdown.  

The best food sources that contain BCAAs are meat and dairy:

  • Beef: 100 grams = 6.8 grams BCAAs 
  • Chicken: 100 grams = 5.8 grams BCAAs 
  • Whey protein powder: 1 scoop = 5.5 grams BCAAs 
  • Soy protein powder: 1 scoop = 5.5 grams BCAAs 
  • Canned tuna: 100 grams = 5.2 grams BCAAs 
  • Salmon: 100 grams = 4.9 grams BCAAs 
  • Turkey: 100 grams = 4.6 grams BCAAs 
  • Eggs: 2 = 3.28 grams BCAAs 
  • 1% milk: 1 cup = 2.2 grams BCAAs 
  • Greek yogurt: ½ cup = 2 grams 

Food is always the best source of nutrition. Add supplementation when your body needs extra support. BCAAs are essential in our body. Anything essential needs to be had, so make sure you get the right amount of amino acids to help meet your body’s needs.  

Join Megan for her webinar on this topic, Supplements: The Physiology Behind Trying to “Out Supplement” Nutrition

 

Megan Johnson McCullough, owner of Every BODY’s Fit in Oceanside CA, is a NASM Master Trainer, AFAA group exercise instructor, and specializes in Fitness Nutrition, Weight Management, Senior Fitness, Corrective Exercise, and Drug and Alcohol Recovery. She’s also a Wellness Coach, holds an M.A. Physical Education & Health, and is a current doctoral candidate in Health and Human Performance. She is a professional natural bodybuilder, fitness model, and published author.

References

 

male-trainer-female-client-gym

Six Steps To Inspire Excellence with Your Clients

/7 September 2021/ All MFN blog/

As a personal trainer, you have a unique opportunity to connect with your clients in a personal way. Not only can you help them with their body and health challenges, you can incorporate positive techniques that will make their time with you even more fulfilling.

Set the Energy and the Mood of the Environment

This is the moment. How can you show the best version of yourself? It’s time to bring all the energy you have and set the mood for success. You need to believe in yourself, trust yourself, and believe in the services and products you represent. It’s all in your hands! You control the moment, make it magic, and make it special.

Gain Trust. Feeling = Trust.

Gaining trust starts by trying to associate yourself with the person you are having the conversation with. Notice their moves, practice trying to repeat what they said with different words, creating the flow that leads to your purpose in helping them. Gaining their trust is more than communication; it’s a continuous exchange of information that is contagious and leads the person to keep coming back in order to regenerate those moments. Use your body-language, make big round shapes with your hands, and make it as a complete circle. The circle of Trust.

Set the Plan. Find logic behind the steps you have to take. Plan = Logic.

Setting the plan is when you start inserting the logic into what you say. Use numbers, use examples, use proof of results, and make them realize what they really need and why they haven’t arrived there yet. Here is when you need to sound like the professional you are. Start practicing on yourself, then friends and family, and then the rest of the world. Ask people who really know you what their opinion is about you. Realize who you are, and who you want to be. Then, subtract the difference of who you are now, and you have your starting point.

Energy + Feeling + Logic = Plan + Trust + Result

This is the equation of success. It is the sum of Energy, Feeling, and Logic that will give you the right Plan, Trust and Result you want to achieve. Once you arrive there, you only have to innovate, progress, and communicate the right messages to new / renew / refill and regenerate the system you have already set up for your clients.

Start with the “Essentials” and add the “Windows of Opportunity”

When you need to “improve” someone, you need to start with what is missing, what is keeping them back, realize the friction level. Updating means “cut the dead weight first”. Realizing incorrect exercise patterns and nutritional bad habits is the way to start eliminating what holds clients back from your results.

Second most important are the missing parts you need to arrive at the result you want. Attract more interest by filling in the nutritional gaps using the “Essentials” and the “Windows of Opportunity”. 

  • Essentials are the micronutrients missing from everyone’s diet plan. We keep eating the same food repeatedly, missing a variety of all the essentials to our body. The needs are increasing during exercise periods. Consider also the fact that the food nowadays is genetically modified for mass production, lacking essential micronutrients. A formula with Vitamins, Minerals and Antioxidants will refill anything that is missing.  
  • Windows of Opportunity is the best timing to introduce Amino Acids (building blocks) and Glutamine and/or Creatine, when the body is like a “sponge”, ready to absorb everything right away. First thing in the morning with plenty of water and always during workout. Investing in recovery will accelerate efforts to a healthier lifestyle.   

Everybody needs to feel safe and updated. Like your PC or Smartphone. You do that every day with those devices. So why not use this for yourself and everyone else around you?  If you want to change the world, start from yourself first. It is time for better choices and now you know how to start!

Close with, “Hope to see you soon!”

The follow-up is what truly matters. You give clients the right knowledge, but you also need to make sure that they spin the wheel in the right direction and with the right speed. Mother Nature knows best and the change will not happen overnight. It is a process that requires time, up to 6-8 weeks to see results. Like the trees, you need to plant the right seeds and keep giving them the right amount of water and nutrients to grow. This is why it’s important to set a follow-up program in order to re-explain and reproduce the idea that you planted in the beginning.

Dimitrios Triantafillopoulos is a Master Personal Trainer, supporting people, athletes and other trainers to make them feel better with their body and themselves. He holds a Bachelor’s degree in Kinesiology and Sports Science, a Master’s Degree in Nutrition and Sport Fitness, as well as a Medical Fitness Specialty. Dimitrios has attended numerous seminars in Performance Training and Specialized Nutrition, and is also a Certified Instructor in Vibration (Power Plate) Acceleration Training and Electro – Stimulation Training. He is currently a Fitness Manager at Crunch Fitness in New York City.

Gut Health Kathryn Parker

Stress and Gut Health: 5 Tips for a Happier Gut and Calmer Life

/2 September 2021/ All MFN blog/

The human gut is an amazing entity. It’s home to a vast network of nerves, neural transmitters and thousands of different microflora that keep our bodies up and running. It’s so complex that scientists sometimes call it “the second brain”. It’s no surprise that stress and gut health are closely connected. Your gut can influence your moods just as much as your brain, too. Scientists are still learning how this incredibly complex system works, and there are still many things that we don’t know. We do know, however, that because the brain and gut interplay with each other, changes in one can affect the other.

High levels of stress in your body can inhibit digestion, lower your immune system and even lead to the breakdown of your intestinal lining. This can cause short term problems like diarrhea, heartburn, gas and stomach pains, or lead to more severe problems later on, like leaky gut syndrome or IBS. That’s why it’s essential to keep your stress levels under control if you want to improve your gut health.

Here’s what you need to know about the brain-gut connection, along with our best tips for keeping your stress levels low and your gut bacteria content.

The Brain-Gut Connection: How stress affects the digestive system

We’ve barely scratched the surface in understanding the complex relationship of how the brain and the gut communicate to affect our moods. But here’s what we do know. Our digestive tract is home to thousands of different species of microbes all working together. This complex system works to break down the nutrients in our food, keep our immune system strong and produce hormones that keep our bodies operational. And what you put into your gut can directly affect how you feel.

Serotonin, the happiness hormone, is actually produced in the gut. It’s created by breaking down the essential amino acid tryptophan and is sent to your brain via the vagus nerve. Tryptophan is found in many whole foods like fruits, vegetables, meats, dairy and seeds. It’s one of many ways that a healthy diet can help you stay happy.

But there’s another hormone your body produces that doesn’t always make you feel good: cortisol. When your body experiences stress or discomfort, your brain triggers the adrenal gland to release cortisol, the stress hormone. Excess levels of cortisol have been linked to everything from weight gain and gastrointestinal problems to a suppressed immune system and cardiovascular diseases.

We can’t always control the things that stress us out, but we can take control of how we react to those stresses. Adopting healthy habits can help lower your cortisol levels naturally, helping you heal both your brain and your gut.

5 Tips to Strengthen your Brain-Gut Connection

1. Eat whole foods

The number one thing you can do to keep your gut thriving is to eat a diet filled with whole foods. The highly-processed foods that make up the majority of our western diet lack the necessary nutrients and fiber our gut microbes need to stay healthy.

This can lead to them dying off in mass quantities, which weakens your immune system and leaves you susceptible to disease. Whole, unrefined foods like fruits and vegetables are the perfect fuel for your gut’s vast network of microflora. Their rich quantities of fiber promote proper digestion to keep your gut working properly, and a happy gut usually leads to a happy mind. It’s also important to understand the difference between good and bad sugars.

2. Stop stress-eating

When we’re feeling stressed, the first thing most of us do is reach for our favorite candy or snack food to fill the void. It’s called stress-eating, and it’s a common coping mechanism for the chaos in our modern world. But although that burst of satisfaction feels good in the moment, eating sweets can exacerbate your stress-induced stomach issues in the long-term.

Foods high in refined sugar and unhealthy fats increase inflammation in the body. This sends your stress levels even higher and only worsens the problem you’re trying to cure. While there is something to be said for finding comfort in your favorite foods, stress-eating usually means you aren’t taking the time to properly enjoy your food. There’s a big difference between eating one cookie as a treat versus five because you’re eating your feelings.

The next time you find yourself craving a brownie after a stressful conversation, remember that eating sugar will only stress your belly even further. Save your indulgences for times when you can actually enjoy them instead.

3. Meditate

The brain and the gut are so intricately connected that calming the brain also can calm the gut. Practicing mindfulness meditation can lower levels of cortisol in the body. These lowered stress levels can lead to improved digestion, which keeps your gut in good shape.

Taking the time to clear your mind of life’s worries can also help you be more calm and understanding in your daily life. Mindfulness meditation practices have even been proven to help with depression and anxiety, which can exacerbate other health conditions. Try meditating for just a few minutes a day and see if you feel any improvements to your nervous stomach. Here is more on meditation to get you started.

4. Exercise

Working up a sweat is also an excellent way to deal with stress. In addition to obvious benefits like weight-loss and stronger muscles, exercise triggers the release of serotonin, which can lower stress levels. Even a 20-minute stroll outside can do the trick to get the serotonin flowing. Just be careful to pace yourself, and be sure not to overdo it.

5. Get more sleep

Sleep is the essential time period when our bodies take time to recharge every day. Getting a good night’s rest can improve your cognitive performance and help fight off Alzheimer’s disease. Getting adequate rest is also important for lowering stress levels, and you can improve the quality of your sleep by improving your diet.

Eating foods high in tryptophan helps your gut produce serotonin and also leads to the production of melatonin, the sleep hormone. Higher levels of melatonin can dramatically improve the quality of your rest, which can work to lower stress in your body. If you want to get a better night’s sleep, try eating more fruits and vegetables during the day.

The Bottom Line

Stress and gut health are closely linked. Eating healthy whole foods is one of the best things you can do to reduce your stress levels and stomach issues. Treats may be enjoyed in moderation, but not to fill an emotional void or coping mechanism for stress.

Originally printed on Aviv Clinics blog. Reprinted with permission.

Kathryn Parker is the Registered Dietitian for Aviv Clinics, located in Central Florida. Her work as a dietitian has helped many over her extensive career including college and Olympic athletes, city employees, one of the largest worldwide entertainment company’s staff members and diabetics in an academic health center. In her effort to make America healthier, Kathryn has instituted wellness programs for large organizations as well as counseling clients one-on-one. Most notably, Kathryn developed the LifeQuest fitness program for the city of Gainesville, wining the city a platinum Well Workplace award from the Wellness Council of America, an honor shared by only nine employers nationwide.


References

Aronson, D. (2009). Cortisol – Its Role in Stress, Inflammation, and Indications for Diet Therapy. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/111609p38.shtml.

Heijnen, S., Hommel, B., Kibele, A., & Colzato, L. S. (2016). Neuromodulation of Aerobic Exercise—A Review. Frontiers in Psychology, 6. https://doi.org/10.3389/fpsyg.2015.01890

Miller. (2021, June 14). Meditation and Brain Health: Benefits Backed by Science. Aviv Clinics USA. https://aviv-clinics.com/blog/brain-health/meditation-and-brain-health-benefits-backed-by-science/.

Parker, K. (2021, June 13). How Does Sugar Affect the Brain? Aviv Clinics USA. https://aviv-clinics.com/blog/brain-health/how-does-sugar-affect-the-brain/.

Parker, K. (2021, May 23). The Gut-Brain Connection. Aviv Clinics USA. https://aviv-clinics.com/blog/nutrition/the-gut-brain-connection/.

Rooks, M. G., & Garrett, W. S. (2016). Gut microbiota, metabolites and host immunity. Nature Reviews Immunology, 16(6), 341–352. https://doi.org/10.1038/nri.2016.42

Turakitwanakan, W., Mekseepralard, C., & Busarakumtragul, P. (2013). Effects of mindfulness meditation on serum cortisol of medical students. Journal of the Medical Association of Thailand = Chotmaihet thangphaet, 96 Suppl 1, S90–S95.

corn-chili-feature

The Naturopathic Chef: Summer Corn Chowder with Hatch Chilies

/1 September 2021/ All MFN blog/

Even when it’s hot outside, a delicious bowl of sweet corn chowder is a perfect complement to your BBQ favorites. This soup can be adapted to so many culinary styles and flavors. I have used a slightly thicker version as a bed for grilled halibut and Peach Salsa. Oh, Yeah! We’re really into summer flavors, now. Kick it up two notches by grilling your corn on the cob, first.