Healthy Eating/ Weight Loss

Healthy eating does not need to be overly complicated; a bit of common sense goes a long way. I would advise to avoid any fad diets or dietary extremes. A healthy eating plan should be easy to maintain over the long haul. At least 50% of your diet should be lean protein sources (i.e. fish, tuna, egg whites, turkey, chicken, lean beef). Eliminate or at least reduce sugar and high glycemic, fast acting carbohydrates such as breads and pastas made of white flour, all of which cause a rapid rise in blood sugar. The rapid rise in blood sugar is followed by an excessive elevation of insulin which drives glucose (sugar) into adipose or fat cells. It is better to choose low glycemic or slow acting carbs which help keep blood sugar levels more steady after a meal. Good carbohydrate sources would include oatmeal, most fruits and vegetables (which are a great source of nutrients and phyto-nutrients), brown rice and whole wheat bread in moderation. Choose sweet potatoes or yams over regular potatoes if given a choice. Add in some healthy fats such as olive oil, nuts or nut butter, avocados, seeds and fish oil, and you have a great foundational diet. To keep blood sugar levels steady and avoid an elevation of fat storing hormones, eat every three hours if possible. For most, this would include three meals with three snacks which could consist of plain yogurt, nuts or a low carbohydrate protein shake (whey protein is great). To cover your bases, it would be a good investment to add in a good quality multivitamin or whole food source supplement. Keep very well hydrated and keep caffeine to a minimum- green tea is a much better choice over coffee. Keep stress levels to a minimum, avoid emotional overeating and ensure you are getting enough good quality sleep. Lastly, add in some aerobics and resistance training and you are well on your way to looking and feeling better.

Improve Your Brain Power

A recent study has shown that people who follow a Mediterranean like diet have a 68% lower risk of age related cognitive decline. A Mediterranean diet encourages the use of fresh fruits and vegetables, olive oil, fish and nuts, and minimizes the intake of sugar and red meat. This type of diet is thought to be beneficial because of the high amounts of Omega 3 fatty acids and phytonutrient antioxidants both of which support brain function and structure. Some helpful nutritional supplements to further support brain health would be 1) Phosphatidylserine; helps to sharpen memory, decrease cognitive decline and improve mood 2) DHA; concentration in the brain declines with age and its use can also reverse cognitive decline, and 3) Ginkgo Biloba; promotes healthy blood flow to the brain and increases oxygen delivery to the brain as well as serving as an antioxidant. Ginkgo also increases the availability of the important brain neurotransmitter acetylcholine and has been shown to improve memory and sharpen focus. Of course, don't forget heathy exercise (which increases blood flow to the brain and promotes the production of feel good neurotransmitters) and stress reduction (which decreases the harmful effects of the stress hormone cortisol). Lastly, good sleep is a must if you want your brain to fire on all it's cylinders.

Consider Calcium for Weight Loss

The benefits of Calcium are numerous. Calcium deficiency is the most common nutrient deficiency; it is estimated that only 21% of people are getting adequate amounts of calcium in their diets. Of course, just about everyone knows that calcium is important for the development of strong bones and teeth, but it does a lot of other great things as well. Calcium can reduce your risk of colon cancer, protect your heart health by regulating your blood pressure, help reduce PMS mood symptoms and, of most interest, aid in fat loss and prevent fat gain. People who don't get enough calcium in their diet are more likely to be overweight. When you don't get enough of this nutrient in your diet, your body produces more of a hormone called calcitriol which helps absorb more calcium; but it also causes your body to store more fat and also prevent the breakdown of fat. Many studies have shown that higher calcium levels are associated with lower body fat levels, especially fat around the mid-section. Ideally, one should get about 1,500 mg of calcium from their diet per day. Calcium rich foods include milk, yogurt, and broccoli. You may want to consider supplementing with 400-600 mg of calcium twice per day with food to improve absorption. You can also boost your calcium absorption by taking it with vitamin D.

These nutrition tips are not meant to diagnose or treat any medical condition and are for the purpose of information only. Please contact your medical doctor to see if any of these suggestions would be appropriate for you. For more nutrition tips please see my nutrition blog at www.doctorcmd.net.

Gary Casaccio, M.D.

Gary Casaccio joined Meier Clinics in 1994 as a psychiatrist and also serves currently as the Medical Director of the Illinois clinics.  He earned his M.D. from Chicago Medical School in 1992 and completed his residency at Loyola University in 1996.  Dr. Casaccio provides evaluation and medication management services and has a special interest in nutrition.