Category Health

Low Vitamin D Levels Linked to Macular Degeneration Risk

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Vitamin D has gotten more attention in recent years, as a result of extensive research which has explored the impact of a deficiency in this important substance. A meta-analysis on vitamin D deficiency which was published earlier this year in Maturitas revealed a possible correlation between low levels of 25-hydroxyvitamin D in the body and increased risk for development of age-related macular degeneration (AMD). Furthermore, scientists surmise that if a vitamin D deficiency is corrected well before any signs of AMD are present, the disease’s prognosis is much improved.

The meta-analysis revealed that individuals with macular degeneration had vitamin D levels which were an average of 15% lower than levels in individuals without the disease. Another analysis revealed that subjects with highest circulating levels of vitamin had 50-80% lower odds of developing AMD compared with those who had the lowest circulating vitamin D levels.

However, despite all of these findings, it is not yet clear whether vitamin D supplementation would have a protective effect against AMD. In addition, the lower vitamin D levels found in some subjects may have resulted from the pathophysiology of AMD itself.

Rather than take a chance, I would prefer to promote vitamin D supplementation under the assumption that low vitamin D levels are a causative factor in the development of AMD. I also lean strongly towards a brief amount of exposure to sunlight daily in order to boost vitamin D levels naturally. In order for such exposure to be effective, sunscreen cannot be used around the clock. My recommendation is to sit in the sun for 3 minutes daily.

Botox As An Antidepressant?

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The concept that Botox treatments can effectively treat depression has been around for a while, but a study surrounding this idea has recently been published in the Journal of the American Academy of Dermatology. Dr. Jason Reichenberg was able to determine that depression scores dropped over 40% in patients who had Botox treatments, versus 15% in patients who received a placebo. This was the case even in patients who were dissatisfied with the cosmetic result of Botox treatments.

The results point to Botox as an effective means of treating depression, especially in patients who are resistant to other treatments for depression. By relaxing the frontalis muscle and glabellar complex in the forehead, Botox makes it difficult for an individual to frown, which in turn appears to have a positive effect on mood and well-being. If you can’t frown, then you can’t fully experience the distress which a frown would ordinarily express, causing a modification of mood.

Botox is also used for correction of lines and wrinkles around the eyes, migraine headaches, temporomandibular joint disorder (TMJ), and excessive sweating.

For those of you in the Los Angeles area who are interested in Botox treatments, please visit http://www.drstaceynaito.com/botox-treatments

Bound And Determined

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People frequently ask me what my biggest life goals are.  As a chronic overachiever, I entertain many different interests and am pretty fearless about diving into new ventures and determining whether I have talents which fee them. 

My BIGGEST passions lie in the fields of medicine and fitness.  From the time I obtained my bachelor’s degree in Exercise Science, I have been completely committed to fitness and to leading by example.  My medical degree is another feather in my cap which increases my knowledge and my influence, but I always strive to combine all my talents and interests together as much as I can in order to lend a number of perspectives on health, wellness, anti-aging and fitness.

My ultimate goals in medicine and fitness are to:

1) Have my own TV show.  A few years ago, I began stating that I wanted to become the female version of Dr. Oz.  I said this at first in jest, then became more intrigued by the idea until it became one of my ultimate goals.  I reasoned that if Dr. Oz can command the attention of women around the globe (his viewer demographic appears to be mostly women between their early 20’s and late 60’s), why couldn’t an attractive 50-year old female physician, fitness professional, IFBB Pro, writer, and model who is also highly experienced in aesthetic medicine, nutrition, fitness and anti-aging achieve something similar? That shift in thinking was all I needed to spark a tremendous goal which I am constantly trying to manifest. And come hell or high water, I will reach this goal.

2) Establish a foothold in the fitness industry as an icon for the older crowd.   This is also HUGE for me, whether it manifests via workout content, products which are sold with my name or endorsement on them, or even a specific show on television or the internet. Instead of allowing my chronological age to deter me from going after I want, I use it to empower my goal set and am proud of forging new ground in territories which other people may be afraid of stepping into. I also refuse to allow others to discourage me because they have narrow minded ideas about what someone my age should be doing. I will not be the stereotypical fuddy-duddy who grumbles about my age and who lets it block me from my goals.

3) Launch my own specialty skin care line.  I have wanted to do this ever since I held the position of Director of Cosmetic Research at a Los Angeles area hospital.  Since I am of mixed ethnicity I would love to tailor a line of skincare products and cosmetics towards individuals of multiple ethnicities who have unique concerns. I honestly believe that there are too many harsh and reactive chemicals which are used in skincare products and cosmetics, and also understand first-hand that people of color have different needs and issues.

4) Design women’s fitness apparel and swimsuits with a distinctive edge.  I have yet to see clothing and swimsuit designs which incorporate the design elements I have always wanted to see and which are edgy and appealing.  The only thing that has been my real stopping point here is that I cannot stand sewing! When I was 17, I designed an entire spring line of active apparel for a company, and was thrilled to see my vision made and sold. Decades later, I’d love the opportunity to delve into that world once more.

What do I want to be when I grow up?  Lots of things!  I will keep my nose to the grindstone to make these goals and dreams manifest.

Cheat Meals (Repost)

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The following article was posted a couple of years ago here on my blog site…

If you ask a competitor about favorite cheat meals, you had better expect the person’s eyes to glaze over as he or she lovingly describes his or her most beloved foods. You may wonder if cheat meals are only incorporated into the lives of fitness people, but they actually serve a purpose for anyone who is committed to healthy eating. Perhaps you have just embarked on a healthy food regimen and are struggling with it. When you incorporate one or two cheat meals into your plan each week you will boost your metabolism and foster a more balanced relationship with food.

Let’s face it. We are only human, and we carry our emotional relationship with food with us throughout our lives. If we were to practice a rigid adherence to a healthy meal plan without any fun meals, we would feel guilty if we were to ever indulge in a bad food in a moment of weakness. There is a diagnosable condition known as orthorexia in which people develop a mindset which demonizes all but the cleanest foods, and which sets up a cycle of shame and remorse every time forbidden foods are consumed.

Rather than punish yourself for eating anything which falls outside your concept of “clean” foods, you have a far better chance of harboring a healthy approach to food if you allow yourself to enjoy the occasional treat. If you know that you are allowed to eat a fun meal (I prefer this terminology over “cheat” meal), you can rest in the comfort that it is acceptable, and avoid the psychological spiral which can create unnecessary anxiety. This also works nicely if you tend to go to events on the weekends and don’t want to be the party-pooper who can’t ever eat anything that is being served.

When you eat a more calorie controlled meal plan during the rest of the week, a fun meal will speed up your metabolism and satisfy cravings that have been accumulating during the week. I believe it is important to eat something you truly crave instead of doing a small cheat. For example, if you are craving pizza, go ahead and have a couple of slices of pizza, and quit pretending that you would be perfectly happy with a rice cake topped with some tomato sauce as a substitution! Just make sure to eat an acceptable amount of food and don’t gorge yourself. This means exercising some self-control so that two pieces of pizza don’t turn into an entire large pepperoni pizza which you annihilate in one sitting.

I am often asked by weight management patients if a cheat day or a cheat weekend is acceptable. My response is no, for the simple reason that this creates a slippery slope which causes many individuals to lose self-control and spiral into the guilt-ridden “I messed up so why stop now?” mentality. If it is too difficult to do one fun meal per week, incorporate two smaller fun meals spaced by at least one day so that your body can recover.

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My Oldest Patient

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Shortly after I completed my residency training in family medicine in 2004, I worked briefly for a company which offered mobile physician home visits. Though I soon realized that driving to patients wasn’t my thing, I definitely met some very interesting people during that time.

My favorite and most memorable patient from my mobile medicine days was an elderly woman, aged 105. During my hospital days, I had seen and treated a number of centenarians, but this woman was the oldest. I was called upon to visit this woman’s home (I’ll call her Mary) to perform a blood pressure check and manage her hypertension. She lived in a charming duplex which was erected circa 1905. I knocked on the door and when the door opened, a friendly middle-aged man greeted me and introduced me as Mary’s caregiver (let’s name him Tim).

The interior of the duplex was a time capsule. I honestly felt like I had stepped into the 1920’s, because everything in the place was from that era: lamps, paintings, coffee cups, pens, furniture, curtains, pillows, etc. As my eyes scanned the room, I saw Mary sitting in a large chair with a walker in front of her. Mary’s face certainly was old and her body was frail, but she possessed fire in her eyes and a sassy attitude to match. I thought of how this woman, born in 1899, was witness to three different centuries, as a result of the year she was born as well as the longevity which extended her time on planet Earth far beyond that of the average person.

Mary smiled at me and motioned for me to come over.
MARY: “Well you’re a pretty young lady…what’s your name?”
ME: “Hello Mary, I’m Dr. Naito.”
MARY: “DOCTOR??? DOCTOR??? Tim, what have you tricked me into? Why do we have a doctor here?” Mary’s brow was furrowed.
TIM: “Well Mary, since you refused to take your blood pressure medicine, and since your blood pressure reading was very high today, I had to call the mobile doctor service to come see you. Now be nice to the doctor, will you please?”

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At this point I asked Mary if I could take her blood pressure again, and she consented. I took her blood pressure reading: 175/95. I began to ask Mary questions: was she in pain anywhere, did she have a headache, was she dizzy, was she nauseous, was her heart racing, was her vision blurry? I took her pulse: 78 and steady. Mary had no complaints. I then conducted a physical exam on her, which was completely normal. I then asked Mary if she would please take her blood pressure medication immediately, to which she also consented. Once Mary took the medication, I informed her that we would wait about 30 minutes to assess her response to it. She responded by saying, “Well I like you, young doctor! We’re going to have a nice chat!”

The next 30 minutes were incredibly fascinating and funny as Mary settled into a stream of vignettes about her life, focusing mostly on her days as a true flapper, wild and carefree, wearing short dresses, “necking” with handsome young men, hanging out in jazz clubs, and being a general troublemaker. One of those young men managed to steal her heart, and they married in 1922. She spoke about how she became an actress quite by accident when her husband, who was a Hollywood film producer, began to cast her in his films. Mary and her husband were more interested in traveling the world and investing their money than buying an expensive home, so they lived in their modest duplex from 1922 until his death almost 60 years later, and Mary refused to move into an assisted living facility when she became an invalid. It was the same duplex I was visiting that day.

After thirty minutes of hearing the most engaging stories about Mary’s life, I didn’t want to interrupt her. But I was working, after all, so I told her I needed to re-take her blood pressure. This time it was 138/72 and Mary was still completely asymptomatic. I told Mary that it was time for me to go and began gathering my supplies.
MARY: “Oh no you don’t! You’re going to drink a martini with me. It’s my nightly ritual. Been doing it since I was 20 years old.”
ME: “Every night since 20?”
MARY: “Yes indeed. It’s kept me sane all these years, and I enjoy it.”
ME: “But I need to drive over the hill, and it’s rush hour.”
MARY: “Oh please! Now stop complaining and just sit. Tim, make my usual times two.”

After several minutes Tim emerged from the kitchen with two double gin martinis. I don’t like gin, but I wasn’t about to complain or refuse to drink the martini. Mary and I (actually, she talked and I listened) continued to talk for another 30 minutes while sipping on our cocktails. The martini was STRONG but well made, so I continued sipping. Mary polished off her entire martini like the martini drinking expert she was, and motioned to me when she took her last sip. “Well, dear? You’ve got some left in there.” I had to finish the last couple of sips of my martini while Mary watched me, making sure I did so. Once I did, she smiled warmly. “That’s my girl!”, she beamed.

I gathered my belongings and said goodbye to her, and when she motioned for a hug, I walked over to her and wrapped my arms around her. She hugged me and patted my back with her hand.

I never saw her after that.

I Can’t Eat That! – Balancing Healthy Eating and Normal Life

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Original post can be found at: https://www.p28foods.com/i-cant-eat-balancing-healthy-eating-and-normal-life

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There are countless challenges and roadblocks which can derail us from our efforts to follow a healthy meal plan, especially when we are faced with the indulgent foods that emerge during the holidays. Whether you are a seasoned competitor who is accustomed to following a strict meal plan, someone who wants to adopt healthier eating habits, or battling excess body weight, it can be very difficult to pass up regular restaurant meals, fast foods, and holiday treats. However, it IS possible to stay on track even in the face of such temptations.

The first and most important thing is to remember your GOAL, whether it is improved health, weight loss, or getting into contest shape for an upcoming event. Your goal should serve as a tangible mark which you are aiming for. I always tell my patients and weight management clients to post images of people who possess the type of physique they covet in a prominent place (such as a refrigerator) so that they can be reminded of their specific goal.

Here are other effective strategies to help you follow a healthy meal plan:

Keep forbidden foods out of the kitchen so that the temptation to eat something unhealthy is removed. This means that you need to avoid purchasing chips, crackers, cookies, ice cream, packaged pasta dinners and whatever other unhealthy foods you tend to gravitate towards. If unhealthy foods are not in your kitchen cupboards, you won’t be tempted to grab them and indulge.

Prep your meals at home beforehand. Meal prep can be tedious but it is well worth it when you consider the control you will have over what goes into your body. You can control ingredients, cooking method and portion sizes and maximize your chances of maintaining healthy eating habits. Once you have prepared your food, you can store single serving sizes in individual storage containers which are easy to pack when you need them.

Invest in a great food cooler bag. Trust me, you NEED one of these!

Make sure your meal plan is balanced. The best meal plans have lean protein, healthy fats and slow digesting carbohydrates. Do not fall into the trap of thinking that all fat is bad! You need certain healthy fats to maintain normal cellular function.

Avoid fast food restaurants. Fast food restaurants (and most restaurants for that matter) feature extremely unhealthy options which can completely destroy your efforts at reaching your health and fitness goals. You will also save a ton of money by avoiding the calorie and saturated fat laden options found at such establishments.

Don’t cave in to peer pressure. I don’t know what it is about friends and family, but it seems like they get some twisted thrill out of convincing others to eat forbidden foods. If you find yourself in such a situation, you need to ask yourself if it is worth unraveling your healthy eating habits in order to appease a relative or buddy. I have heard, “Awww, come on, a couple of bites won’t hurt ya!” from people who usually mean well but who are unaware of the psychological torture they might be putting me through. I honestly don’t want to be pressured into consuming something that will make me feel guilty or will not digest well . It isn’t worth it!

Work Out Like You Mean It!

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Are you one of those people who has had an active gym membership for a while, but just can’t motivate yourself to avail yourself of the services which your gym offers? Perhaps you are new to a gym environment, and though you are interested in transforming your body and your lifestyle, you are intimidated by all the weights and machines. If that’s the case, a knowledgeable certified fitness trainer with whom you have a good rapport will familiarize you with the equipment and how to use it, while also motivating you to show up and move towards your fitness goals.

If you already know how to navigate around a gym, but just can’t seem to lock down a consistent regimen, the best motivation is to establish a specific fitness goal and develop a strategy to reach it. If you then pursue that goal with intention, you’ve already won half the battle. Hitting the gym with no real plan of attack is like trying to drive a race car when you haven’t even learned to drive yet. I firmly believe in the power of specificity, structure and accountability, because all of those elements provide a blueprint for you to follow.

Here is a step by step guide to developing a successful fitness overhaul.

1. Convince yourself that you WILL reach your fitness goals.
2. Print out images of people who have the kind of body you want and put them on your fridge or another prominent place you will see daily.
3. Give yourself a deadline.
4. Make your goals REASONABLE. Don’t put down, “I will lose 60 pounds in 30 days”, but pick a more reasonable goal, like losing 3 pounds per week.
5. Develop a workout schedule and stick to it.
6. If you don’t have a clue what to do while at the gym, hire a personal trainer.
7. Take progress pictures every week to monitor your progress.
8. Follow a specific meal plan to keep you on track.
9. If you have a setback, pick up where you left off. We are all human and have “off” days.
10. Don’t be intimidated by seasoned gym members. Most people are willing to help you if you have a question about how to operate machines.
11. Learn gym etiquette. The pace of a gym is rapid, especially during peak hours, so you need to be aware of concepts like “working in” (people will ask you if they can take turns with you on a machine or station). Don’t sit on benches unless you are actually exercising on them. Wipe down equipment if you sweat on it.

Now get off your computer and get serious about your goals!blue-and-black-leaning-001

Don’t Bust Your Diet This Holiday Season!

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Here is a repost of an article I wrote last November. It’s that time of the year again for holiday foods, so beware!

It seems that I will continue to uphold my yearly tradition of making my incredible (and incredibly UNclean) fudge for the holidays, as well as my signature turkey stuffing. Since the holidays come only once a year, it seems reasonable to indulge a bit, right? Well, if you’re a fitness fanatic and you have competitions coming up like several of my friends do, you can’t exactly throw caution to the wind and consume whatever you want. However, you CAN still indulge in small amounts of rich foods which are not considered clean as long as your other foods are healthy and clean. This means that your abs don’t have to hibernate during the holidays!

There are a few tricks to minimize the amount of bad foods which you may be tempted to devour.  You can consume a small amount of lean protein right before you have a carb cheat.  This will slow down digestion so that the carbs aren’t stored as readily.  Another trick is to drink at least eight ounces of water before you indulge in a decadent treat.  This will help to fill you up so you consume less food afterward.  When you are aware that you will be at a function in which tempting foods will be around, make sure your meals beforehand are kept clean and that you you eat every 2-1/2 to 3 hours to ensure that you won’t be ravenous come party time.

A newer tactic which can often work wonders for some people is to practice an intermittent fast the day before in which you consume a small number of calories, say 400-500, then go to town on turkey day, consuming your maintenance calories then. This seems to work better if you ramp up the week before with a series of intermittent fasts in which you consume your food (maintenance calories +10-20% on training days, then drop to -20% of maintenance on rest days) within a 4 to 8 hour window, then fasting the rest of the time. If you do this, crank up your protein intake so that it is at least 1 gram per pound of body weight. I personally love this diet approach and my body responds well to it, plus I can enjoy all the goodies on Thanksgiving without remorse.
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There are food choices which are cleaner than others during the holidays. Though common holiday foods are rather calorie dense, here are a few food items which are lower in calories and fat:

  • Roast turkey breast
  • Green beans without butter
  • Mashed potatoes made with whipped butter and Greek yogurt instead of milk and regular butter
  • Pumpkin Pie

I know some of you are assuming that my cats join in with holiday feasts, but I always put them in my bedroom and lock the door. There are several reasons why I keep my felines away from the holiday table:

1. People food can often be hazardous for animals
2. My cats will run underfoot and probably trip people
3. My cats will suddenly forget the rule about not jumping onto tables and will create an unsanitary environment for guests
4. My cats will turn into pesky little beggars
Holiday-treats

Some of you may also be wondering what I am planning on cooking and eating, so here is my Thanksgiving menu:

  •  16-18 pound turkey
  • my secret stuffing recipe which has lots of goodies in it, but is relatively low in fat and calories compared to other exotic stuffing recipes
  • mashed potatoes made with light butter and sour cream
  • green bean casserole
  • my homemade fudge
  • whole cranberry sauce
  • turkey gravy
  • wine
  • store-bought pumpkin pie

Obviously there are some items on my menu that fall outside of my “clean food guidelines”, but since the holidays only come once a year, I have no qualms about it.   This is the time during which we should count our blessings and spend quality time with the people we love without getting anxious about what we are eating.  However, this does not mean you have free license to go nuts on bad foods for the next month!  If you end up indulging in other foods, don’t beat yourself up.  Instead, enjoy the feast and resume healthy eating the next day. 

Happy holidays!

Halo Top Ice Cream Flavors Review

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Please watch my YouTube video review of Halo Top Ice Cream! I kind of went overboard and got eleven different flavors to try out, and I sampled all of them in one videotaping segment. YUM YUM!

Go to http://www.halotop.com for more information on this fantastic company! They have a store locator so you can find out where to purchase this all natural, high protein, low sugar frozen treat!

Click Coffee and Protein Review

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Please check out my review of Click’s All-In-One Coffee and Protein Drink Mix review! I’m not kidding when I say this product is DELICIOUS! It also mixes well, and provides 16 grams of protein in a mere 120 calories.

This all-in-one coffee and protein drink mix is a delicious beverage!

IMPORTANT NOTE: I mixed the cold version in a blender bottle with a wire mixing ball. If you decide to microwave such a container, it is CRITICAL that you REMOVE the metal ball and vent or take the top off!!!

A better option is to pour the mixed cold beverage into a microwave-safe container and then heat it up.

BRAVO!

https://drinkclick.com/