everywomanover29

Food, Mood and Women's Health – Be your healthiest, look and feel great!

General Health

Total cholesterol that is too low: anxiety and depression in women

By 29 Comments

If your total cholesterol level is too low, you’re at increased risk for anxiety, depression, and even suicide, as well as increased risk of strokes, cancer, digestive diseases and respiratory diseases.

A study by Suarez in 1999 in Psychosomatic Medicine found a relationship between low cholesterol and increased anxiety and depression in women. And in a 2008 paper in the Journal of Clinical Psychiatry it was reported that when total cholesterol is less than 160 mg/dl (milligrams per decililter), there may be an increased risk of suicide.

An interesting 1992 editorial in the journal Circulation reported that these same levels were also associated with increased risk of death from strokes, cancer, and digestive and respiratory diseases. In addition, this editoral emphasizes that, among women, there is no association between high blood cholesterol and cardiovascular deaths.

Dr Mark Hyman, MD is one of my favorite integrative physicians and he writes extensively on cholesterol and why it may not be the cause of heart disease.  He talks about the importance of ratios (total cholesterol to HDL and triglycerides to HDL) and considering additional testing if you’re concerned about heart disease: NMR Lipid Profile to look at particle sizes, Hemoglobin A1c, Cardio C-reactive protein for inflammation, Homocysteine, Fibrinogen, Lipoprotein (a) and others.

Low total cholesterol is a topic that I address in The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings, available in major books stores, at Amazon and via www.antianxietyfoodsolution.com.  It is just one of many factors that need to be considered for anxiety and mood issues.

Lentil and Sweet Potato Soup

By 8 Comments

Lentils are a good source of protein, fiber and complex carbohydrates, and they are packed with nutrients. They provide folic acid and tryptophan, and are also an important source of iron, especially for menstruating women, whose iron needs are greater. Eating lentils with foods rich in vitamin C, such as tomatoes, green peppers, broccoli and citrus fruits helps the body absorb iron more efficiently. The soluble fiber found in lentils is good for the digestive system, lowers cholesterol and decreases insulin requirements for people with diabetes. It will also help keep blood sugar levels stable if you are prone to low blood sugar (and low blood sugar can leave you feeling anxious and stressed with poor focus).

Lentils are also quick and easy to prepare since they don’t require soaking. They are also versatile and can be made into a soup or stew or loaf, and can even be sprouted.

Lentil and Sweet Potato Soup

1T butter or coconut oil 1 cup red lentils, rinsed
5 cups vegetable stock 2 sweet potatoes or yams
2 chopped onions 1 chopped green pepper
2 chopped garlic cloves 2 T apple cider vinegar
1 t ground coriander 1 t ground cumin
½ t chilli powder (optional) 1T chopped fresh ginger
Chopped cilantro 2 tomatoes or 1 can tomatoes

Heat the butter and sauté the garlic, ginger and onion. Add the spices (coriander, chilli, cumin). Stir in stock and lentils, tomatoes, sweet potatoes and bring to boil and then simmer for 20 minutes. Blend in a food processor until smooth. Add vinegar and stir well. Sprinkle with chopped cilantro and serve. Enjoy!

California lobby days by NANP – follow up from CA AB575

By Leave a Comment

Sacramento State Capitol
Sacramento State Capitol

The recent California lobby days were very successful and we feel we have made some great connections and started to build some excellent relationships. Nicole Hodson (NANP Executive Director), Julie Spero (President of NANP) and I went to the Capitol in Sacramento with lobbyist Randy Pollack. It was a whirl-wind tour of meetings over 2 days, with 16 women and men of the CA Assembly and Senate along with their staff members.

There is no new or pending legislation so it was a meet and greet. We met for about 15 minutes in each office and let them get to know what we as nutrition professionals do for our clients. Each of us talked about the health issues we work with and how we benefit our clients – demonstrating real world health issues being addressed through whole food nutrition. Nicole talked about the benefits of diet for ADHD, Julie about diabetes and diet and I spoke about the powerful impact diet has on anxiety and depression.  Nicole also talked about the National Association of Nutrition Professionals / NANP  and the board exam. Randy introduced the Alliance for Natural Health and other nutrition professionals, talked about AB575 (the CA bill introduced and defeated in 2011) and our concerns around the language that would prevent us from doing invaluable work for the people who need it most.  We also made sure they understood that the majority of dietitians tend to work in institutional settings such as hospitals, prisons and schools, while nutritionists tend to serve the individual. We also talked about consumer choice.

Some highlights

  • We met with Mary Hayashi, the Assemblywoman who introduced AB575 in 2011. We believe her Republican counterparts on the committee were opposed to AB575 and that they also received negative pressure from the Nurses Association.
  • Assemblywoman Fiona Ma is a champion of many health causes like Hepatitis B and Diabetes. She has invited us to attend an upcoming ‘Women in Government’ event and is interested in using us as a resource for health related speakers and articles. We have invited her to our annual NANP conference, along with Assemblyman Jerry Hill, whose district includes the city of Millbrae where our conference will be held
  • We met with Jazmin Hicks, a senate fellow in Senator Vargus’ office who authored a paper on “Policy on preventative health rather than palliative health”
  • We met Assemblywoman Butler who banned BPA in bay bottles
  • Senator Emerson’s office is reviewing a gluten-free bill for the department of public health and we had a long discussion with staff members while waiting for our meeting
  • We had some healthy (no pun intended!) discussions with various well-read and informed legislators and staff members about the importance of breakfast, gluten intolerance, the effects of diet on rheumatoid arthritis, the connection between gluten and autism, diet and ADHD and horrible hospital food

We very much appreciate the support of ANH and the fact that they hired a lobbyist. All in all an excellent and informative two days!

Label GMOs for the safety of food for our families and children

By 7 Comments

There is an initiative in CA to label products that contain GMO (Generically Modified Organisms) ingredients. Label GMOs is a great site for everything you need to know and the Facebook page is http://www.facebook.com/labelgmos

“Help ensure the safety of food for California families and children. Let’s get labeling of genetically modified foods on the Ballot for 2012.”

“Because this is a California Ballot Initiative, we need in-person, physical signatures. We cannot gather online and have until April 22nd to gather 800,000 signatures to get this on the 2012 California Ballot.”

I think these statements say it all:

“We Currently Eat Genetically Engineered Food, But Don’t Know It”

“GMO Corn is regulated by the Environmental Protection Agency as an Insecticide” – wow! I did not know this!

“Today, as much as 86% of corn in the U.S. is GMO” so if you’re eating processed foods you are eating GMO ingredients.

“also potatoes altered with bacteria genes, “super” pigs altered with human growth genes, tomatoes altered with fish genes, and fish altered with cattle growth genes”

You can read more from Label GMOs here and I know you’ll want your food to be labeled.

The Millions Against Monsanto Facebook group is growing by the day and has some great resources for learning about GMOs   Millions Against Monsanto. It’s an open group so feel free to join and learn and comment.

This was a pretty sad and poorly researched GMO article in the Sacramento Bee http://www.sacbee.com/2012/02/19/4272670/label-this-one-do-not-touch.html

But good to see how many people are not putting up with poor reporting like this! One good thing is understanding how the uninformed think.

You can read some of my earlier posts on GMOs, where I talk about why GMOs are unhealthy and also labeling of GMO salmon in California last year.  At this stage we just don’t know enough about the possible long term consequences to our physical and mental health.

Dark chocolate for Valentine’s Day and heart health!

By 17 Comments

 

Dark CHOCOLATE! …I can see you smiling as you get an endorphin and serotonin boost at just the thought of chocolate! With Valentine’s Day around the corner and with February being American Heart Health month it’s time to talk about chocolate. Not just any chocolate, but good quality dark chocolate.

Dark chocolate that is at least 70-80 percent cocoa is the best choice because it has less sugar (and sugar is toxic and addicting) and more cocoa, which is rich in antioxidants and flavonols (a class of plant-based compounds that provide many of the same benefits as antioxidants).

Chocolate does improve mood and create feelings of joy – we can all relate to this! And dark chocolate certainly does have heart benefits. This is important because heart disease is still the number one cause of death in the United States.

Moderate consumption of dark chocolate has been shown to be beneficial for heart health by:

And interestingly, dark chocolate may offer protection against cancer due to the “high concentration of catechins and procyanidins”

But here are a few questions to ask yourself as you indulge:

  • Do you devour the whole bar of chocolate rather than a small piece? (the key here is moderate consumption!)
  • Do you binge on chocolate and then feel awful afterwards – physically (really icky!?) and emotionally (the guilt-trip deal?)
  • Does it make you anxious or more stressed or keep you awake? Caffeine is found in all forms of chocolate and cacao (other than white chocolate); the darker the chocolate, the more caffeine it contains!
  • Do you suffer from migraines (sadly, chocolate gives me a terrible headache two days later!)
  • Do you experience breast tenderness leading up to your period?

If you answer yes to any of the above then you really should reconsider if chocolate is for you this Valentine’s Day! And give delicious carob a trial instead.

In Finland Valentine’s Day is called “Friend’s day” and is more about remembering all your friends, not only your loved ones. I wish you, your loved ones and your friends a happy and wonderful Valentine’s Day and a happy healthy heart – both physically and emotionally!

HMN twitter Food Mood party: more on pyroluria and zinc

By Leave a Comment

beef

Do you experience anxiety, social phobia and inner tension that you cover up? Do you have poor dream recall? If yes, then read on.

On January 10th The Holistic Moms Network invited me to answer questions at their January 10th twitter party on Food and Mood. It was a great virtual “event” with really great questions.

A colleague, Mira Dessy, Certified Nutrition Educator and holistic health columnist, provided a great summary of much of the discussion. I added some information on sugar and cravings and I’d like to add to the discussion on zinc.

There are a subset of anxious people who do need higher amounts than the average person. From Mira’s blog “Zinc can be found in beef (grass fed is best), calf liver, venison, spinach, shitake mushrooms, and pumpkin seeds. It’s very important for pregnant women and children to get enough zinc with the addendum that zinc is a trace mineral and we do not need massive doses of it.” I agree, we don’t need massive doses but if you have pyroluria (anxiety, social phobia, inner tension you cover up – here is the complete pyroluria questionnaire) you will benefit from zinc and vitamin B6 supplements (at a minimum).

Again, thanks to Mira and read her blog to get the rest of the discussion. And thanks to HMN! Do come to the next HMN twitter party – they are a lot of fun and very informative!

Much of this information relating to anxiety and mood and food (and so much more) is covered in The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings, available in major books stores, at Amazon and via www.antianxietyfoodsolution.com