Athletic Eating at McDonalds??

The Sochi Winter Olympics have finally wrapped, but the theme is not quite over yet. McDonalds, one of the largest corporate sponsors of the games that took place in Vancouver in 2010, launched a new marketing campaign aimed at athletic eating.

The slogan that took over was, “Now, you don’t have to be an Olympic athlete to eat like one.” Now, marketing campaigns among fast food restaurants have never been known for their complete transparency, but this one is particularly problematic for those that are looking for a healthy diet.

McDonald’s suggestion here is that Olympic athletes gained their success from a diet filled with Big Macs and French fries, but as any nutritionist knows, this is far from the truth. In fact, many Olympic athletes have gone on the record for adhering to a clean, organic diet to keep their bodies performing at top levels.

Do not let the advertisements fool you. While McDonalds, and many other fast food chains, have tried to promote healthy eating with alternatives like salads, fruit, and milk, these are not the foods that Olympic athletes are relying on to get their amazing bodies and strength.

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Signs of Nutrient Deficiencies

By:

Dr. Andra Campitelli, MD, Integrative Medical Director

Our bodies are amazingly complex and they communicate with us in different ways. Often times, we experience certain feelings or notice certain symptoms and don’t actually realize that this is the body’s way of communicating that something might be a little off.  We all logically know that we need additional vitamins and nutrients, but what we don’t often realize is that the small things that show up on our bodies can actually tell us exactly which nutrients we may need.

1) White Spots and Ridges on the Nails
Mineral Deficiency. Tiny white spots on the nails or nails that have raised ridges are thin and curving inwards are often signs of mineral deficiencies, specifically iron and zinc.  If you’re a nail biter, this may also be a sign of further mineral deficiencies. Thyroid health also plays a role here, and hypo- or hyperthyroidism are often associated with brittle nails or nails that split from the nail bed. Often brittle nails may also be associated with magnesium deficiency and hangnails are a sign that you may need to up your zinc intake.

2) Muscle Cramps (specifically those calf muscles!)
You know those awful charley horses that wake you in the middle of the night, or those irritating eye twitches that go on for days? Generally, you hear talk of potassium deficiency, so are encouraged to eat more bananas. However, the often-overlooked source is a possible magnesium deficiency.  Magnesium is an important mineral with many key functions, but is rarely caught as the culprit. Not only can magnesium deficiency contribute to muscle spasm, it can also contribute to fatigue, numbness, tingling and sometimes even heart rhythm abnormalities. The recommended dose of magnesium in adult men and women is 300 to 400 mg daily. If you’re not getting that amount, consider supplementing!  Foods that are higher in magnesium include, brown rice, quinoa, oatmeal, and bananas

3) Hair Loss
Hair loss is a huge concern for men and women! The good news is, hair loss is not always associated with the good old aging process.  There are a few key nutrients involved her that may be a little low! Hair loss could be a sign of low folic acid, iron and B vitamin levels. It may also indicate a need for additional essential fatty acids, which comes as no surprise, since so many people are deficient in omega-3! Zinc and biotin stores may also reflect hair loss. Low thyroid hormones are also related to hair loss, so be sure to see your health care provider to rule out any more serious health conditions.  Hair loss also has a hormonal component and may be due to testosterone being converted into another hormonal form that contributes to hair loss. Although this doesn’t reflect an actual deficiency, the botanical saw palmetto, has been shown to assist in male and female pattern baldness (hair loss typically at the top of the head and temples).

4) Small Red Bumps on the Backs of the Arms
This is a very common concern for some people and these little tiny bumps can occur not only on your arms, but also on your thighs, buttocks and even on your cheeks.  This is actually a hereditary condition known as keratosis pilaris, or KP, and affects about 50% of the population worldwide. These small bumps may be improved by taking essential fatty acids, vitamin A, vitamin E, vitamin D and zinc.

5) Tingling and Numbness in Hands and Feet
Once all other more serious condition have been ruled out (pinched nerves, herniated discs, symptoms of existing medical conditions), tingling can often be due to vitamin deficiencies or assisted with nutrient intervention. Generally, B vitamins are implicated in this frustrating condition, specifically vitamin B6, vitamin B12 and folic acid. Supplementation with the B vitamins can greatly reduce these symptoms.

It’s always important to listen to your body and to pay attention to those small signs. Many of us ignore these frustrating symptoms and push them to the back of our minds when all it could take is a few simple nutrients to get relief.

Ghrelin and Leptin: What They Are and Why They Are Vital?

Lack of sleep can affect your appetite greatly. Because ghrelin and leptin are both important hormones that affect appetite, lack of sleep can also affect these hormones.

Have you ever noticed that you eat more after a night where you didn’t get any sleep or slept poorly? Studies have been conducted that show that a lack of sleep can actually increase your appetite throughout the day. This can make you overeat; you have a daily need of food, as does each person. If you eat in excess of that daily amount, you risk gaining weight.

Role of Hormones

The hormones that are affected by your sleep pattern are called leptin, which suppresses our appetite and tells us that we are full, and ghrelin, which is a stimulant for our appetite, telling us that we are hungry and should eat. When you don’t get enough sleep, the body increases ghrelin, making you eat more, and reduces the amount of leptin, which tells your body you are full. Therefore, you end up eating more, even though you are not actually hungry and don’t need the added food. This means that lack of sleep equals more ghrelin and less leptin, which means you may gain weight.

The solution is clearly to get more sleep. This can be difficult for some people, but setting a good routine is vital to getting appropriate sleep. Try to go to bed and wake at the same times every day to get your body on a regular cycle. Melatonin is another option for helping to control your sleep cycles. It is a natural mineral that has proven to help people get to sleep and maintain a healthy rhythm.

Weight is dependant on exercise and a healthy diet, but lifestyle problems such as too little sleep, can also affect weight. If you are worried you have an imbalance in ghrelin and leptin, consult your doctor.

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How Insulin Levels are Causing your Love Handles

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Everyone has experienced that weight loss plateau where you just cannot shed another pound. It is the most frustrating place to be in any weight loss journey. No matter how much extra exercise you do or carbs your cut, there is no way to get the weight off. You are not alone, and the culprit is one you might now have realized was such a problem – hormone levels.

There are several different hormones at work in the body that can truly inhibit weight loss. The first of these is insulin. Most people associated insulin with diabetes, but few realized what role it plays in the body. Insulin is actually a hormone that is made in the pancreas. Its job is to keep blood sugar levels regulated. When insulin levels spike, it can result in hanging on to a few extra pounds, especially around the middle.

So what causes problems with insulin levels? It is often associated with a poor diet, low levels of exercise, or getting older. Insulin resistance is something that happens naturally as people age and this can cause serious inflammation throughout the body as well as a wide range of other health problems. This makes it crucial to control insulin levels to protect your heart, prevent Type II Diabetes, and control your weight.

There are several ways to know if you have increased insulin levels. People will:

·         Gain weight

·         Have food cravings

·         Experience constant hunger pangs

·         Have shifts in mood

·         Have problems sleeping

Just as there are many things that can happen when insulin levels are not balanced, there are several ways to combat this problem.

·         Exercise and increase your muscle mass through weightlifting –this improves metabolism by lessoning glucose insulin resistance

·         Eat 5-6 smaller meals per day (always including protein)

·         Get the daily recommended levels of fiber

·         Take a multi-vitamin to keep nutrient levels regulated

 

What Cortisol Is Doing To You

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We’ve all seen the commercials that talk about cortisol and how it creates belly fat. But do you really know what a cortisol imbalance is doing to your body? Or, what you can do about it? Believe it or not, there are many things you can do that do not require a magic pill. Whether you need to lose just a few pounds, or are on a long journey to your weight loss goals, hormone levels may be standing in your way.

Stress is the number one killer in America. It is the cause for heart attacks, mental illnesses, obesity, and many other diseases. What many people do not realize is that cortisol is the hormone that gets released when we are under stress.

For many people, stress is a constant factor in life. Whether it is work, the kids, family, or any other responsibilities, life is difficult, and that has many people under constant stress, which means that their bodies are constantly producing high levels of cortisol. Cortisol comes from the adrenal gland in the brain. Naturally, these levels should be high when you wake up in the morning, and decrease throughout the day. However, in the high stress world we live in, these levels stay high almost all of the time.

Cortisol and Fat

When our bodies release this much cortisol, it starts to create serious weight gain. This fat gain is different from other forms of weight gain. Cortisol is responsible for creating fat stores that develop around our midsections. The risk here is that, unlike other forms of fat, that sit right below the surface of the skin, fat that is a result of high cortisol levels will surround the organs of the abdomen and chest. This is what is called visceral fat and is linked with heart disease.

How To Know If You Have Too Much Cortisol

As with any imbalance, there are some signs and symptoms that indicate you might be suffering from increased levels of cortisol.

1.       Mood swings

2.       Abdominal weight gain

3.       Decreased sex drive

4.       Chronic infections

5.       Sleep disruption

6.       Acne

7.       Muscle Weakness

8.       Facial hair and menstrual changes in women

These are some of the symptoms that occur when you have increase cortisol levels. But what can you do about it? The biggest thing you can do to reduce your cortisol levels is to reduce your stress levels. This sounds easier said than done, but consider taking up a regular exercise routine, experiment with meditation, and take time to clear your mind. These are all important in protecting your mind and your body.