The New Yorker

Big news this week: my letter to the editor was published in the New Yorker. If you're like me, you get sucked into reading The Mail every week, so by the time the next issue arrives, you've barely made it to Talk of the Town. When I heard that my letter might be included, I was over the moon - especially because it's such an important topic.

My original letter was heavily edited, so I've included the first draft below.

In case you're wondering what prompted my response, here's the original article. The author is thisclose to hitting the nail on the head, especially when she's quoting Tom Wadden and William Dietz, but never quite gets to what I think is the crux of the matter; namely, that we have created a society where weight loss is nearly impossible - and more importantly, that we have the power to change that!

The problem starts at the highest echelons of government and trickles down through conventional medical education all the way to the obesity epidemic. All is not lost yet, but without change on every level, the article's hypothesis may very well come to pass.

I think we can do much, much better. And I'm committed to doing my part to see it through.

xo
E

***************************

from: emily wade
to: themail@newyorker.com
date: Tue, Oct 4, 2016 at 9:30 PM
subject: Letter to the Editor re: "Bariatric Surgery: The Solution to Obesity?"

Before we all rush off to get bariatric surgery, it would be smart to examine exactly why diets and exercise don't work for obese patients.

First is a systemic problem with medical education. Many doctors are trained to treat symptoms instead of uncover the root cause of disease, and nutrition education in medical school is often minimal. 

Second, patients need more support in making these tough lifestyle changes. Doctors might advise their patients to eat right and exercise, but without any follow-up or a clear plan of action, success is unlikely. 

In addition, patients need more tests, and insurance needs to cover those. Obese patients are often battling dysbiosis, psychological issues, food sensitivities or addictions, or hormonal imbalances, all of which can contribute to the inability to lose weight. Without diagnosing and addressing these contributing factors, patients are more likely to struggle. 

Finally, the biggest hurdle: the food system in the US. People are eating foods that contribute to obesity because these foods are accessible, cheap, easy to prepare, tasty, addictive, and because people are largely misinformed about what's healthy (the low-fat movement discussed in the article is just one such example). 

Obese patients need a holistic, personalized program in conjunction with ongoing support so they can make lasting behavioral change without feeling overwhelmed or giving up. Diets & exercise do work, but there is not a one size fits all solution, and we need to provide patients with not only a strategy, but also the support to help them see it through.

-Emily Adams, Certified Nutrition Consultant

Eating for Respiratory Health

This is part 2 of a 4-part series about healthy eating as it relates to yogic principles, designed for Bend + Bloom Yoga's annual May Challenge. Click to read Part 1, Part 3, or Part 4.

You’ll be breathing a lot this week, so take good care of your lungs! Here’s how:

1. Take a deep breath before you eat: this shifts your nervous system into a parasympathetic state ("rest & digest"), crucial for optimal digestion. Yep, that's right: your lungs help you digest!
2. Pump some iron: Iron is essential for transferring oxygen in your blood from the lungs to the tissues and storing oxygen. Spinach is a great plant source of iron.
3. Stop the sneeze: Just like pollen, allergenic foods can have respiratory effects. The Big 8 allergens are wheat, dairy, corn, fish, shellfish, tree nuts, peanuts, and soy. In addition, inflammation from eating foods like refined carbohydrates (flour, sugar) and alcohol can negatively impact lung health.
4. Add antioxidants: counter the oxidative effects of air pollution and smoke by consuming antioxidant-rich foods like fruits, veggies, nuts, and seeds.

Support your lung health with this antioxidant-rich, hypoallergenic smoothie bowl.

Smoothie Bowl

It’s amazing what you can throw into a smoothie! I like to add whatever I have lying around that may not get used otherwise: carrots, ½ avocado, ½ apple, nut milk, nutritional yeast, seaweed flakes… the list goes on!
½ c. filtered water
½ banana or mango
½ c. frozen organic berries
Big handful organic spinach (baby spinach is OK too!)
Small handful nuts of your choice (omit if
1 T. chia seeds
Top with shredded coconut, toasted pumpkin seeds, sunflower seeds, or nut butter

Place water into blender. Add next 5 ingredients and puree to desired consistency, about 15-30 seconds. Pour into a bowl, add toppings, and enjoy!

Hungry for more? 

Join our mailing list 

or 

work with me!

Sources:
https://www.ucsfhealth.org/education/hemoglobin_and_functions_of_iron/
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=70

Gluten-Free: Healthy or Hype?

Originally written for Can Can Cleanse.

In the past month alone, your babysitter went wheat-free, your nephew was diagnosed Celiac, and your grocery store expanded to create a new gluten-free section. 

What is all the fuss about? Is this something we all need to worry about? Or is gluten-free just a fad?

Gluten sensitivity is, in fact, on the rise. Celiac disease is at least 4 times more common today than it was 50 years ago (1), and that doesn’t even include the increases in reported sensitivities and intolerances. Some reports show that 40% of Americans suffer from gluten-related health problems (2).

There is not one widely accepted reason for these skyrocketing gluten sensitivity rates, but there are several theories that may explain the rise:

1. The Hygiene Hypothesis. Some experts claim that our love affair with Purell has created an environment that is too clean, resulting in weaker immune systems that can’t handle gluten (3). 
2. Wheat processing. We’ve been changing the ways we use and eat wheat. Many of the foods we eat today didn’t exist 50 years ago. So while wheat may not have caused a problem for our ancestors, it can be argued that these new ‘foods’ and processing methods are to blame for the rise in gluten sensitivity.
3. Wheat hybridization. Today’s grains have been modified to contain much more gluten than ancient strains (4). Why? Because gluten gives breads & pastas a lighter, fluffier texture, and that’s what consumers want.
4. Earlier exposure. Children are exposed to glutinous grains earlier than ever before (for example, cereal grains) (5).
5. Lack of bacteria. Despite the popularity of probiotics, this theory maintains that we still aren’t supporting our beneficial flora enough. Studies show that our intestinal microbes can mitigate reactions to gluten - but only if we have a healthy community of bacteria living in our gut (6).
6. Lack of breastfeeding. Nowadays, we know that breastfeeding helps inoculate babies with good bacteria, provides protective antibodies, and helps babies develop immunity. One study found that babies who continued to breastfeed after their first exposure to gluten were more protected against gluten sensitivities (6). In general, nursing helps prevent allergies of all kinds. Unfortunately, people didn’t always know about these benefits. Adults who were bottle-fed may be more susceptible to gluten allergy and intolerance.
7. Less variety in our diets. We’re busy people. And sometimes a freezer pizza or 9-minute pasta is all we can bear to whip up after a long day at the office. Problem is, when we don’t get variety in our diet, we are more susceptible to developing food sensitivities (7). And with all that bread, pasta & cake in our day-to-day diet, wheat is one of the foods we seem to be eating all the time.
8. Humans were never meant to eat grains. Some nutritionists argue that grains were never meant for human consumption. Looking back to our caveman ancestors and their paleolithic diet, these researchers contend that we were meant to eat meats and vegetables, and our health problems only arose after we switched to a grain-based diet (8).

Whatever the reason behind the rising rates, it appears that gluten-free isn’t going away anytime soon. And that may be for good reason. I’ve personally watched patients lose weight, banish heartburn, and manage autoimmune conditions just by eliminating gluten for 2-4 weeks. While not everyone’s health will improve by going gluten-free, my practice has proven it to be a worthwhile experiment.

Sources:

(1): http://www.cbsnews.com/8301-504763_162-57483789-10391704/gluten-free-diet-fad-are-celiac-disease-rates-actually-rising/

(2) http://www.naturalnews.com/037923_gluten_sensitivity_GMOs_food_intolerance.html

(3) http://www.webmd.com/digestive-disorders/celiac-disease/features/gluten-intolerance-against-grain?page=2

(4) http://articles.mercola.com/sites/articles/archive/2009/07/23/why-is-wheat-gluten-disorder-on-the-rise.aspx

(5) http://health.yahoo.net/experts/dayinhealth/why-celiac-disease-rise

(6) http://www.nytimes.com/2013/02/24/opinion/sunday/what-really-causes-celiac-disease.html?pagewanted=all&_r=0

(7) http://www.drweil.com/drw/u/QAA400393/Is-Eating-the-Same-Foods-Daily-Unhealthy.html

(8) http://articles.mercola.com/sites/articles/archive/2008/01/02/truth-about-eating-grains.aspx

Choosing Good Chocolate

Chocolate!

Hearts and roses aside, there is perhaps no better representation of Valentine’s Day than chocolate. The bittersweet confection has a rich history, artisanal tradition, and even enjoys superfood status. So whether you’re enjoying chocolate-covered strawberries with a sweetie or treating your single self to truffles, rest assured that an occasional indulgence offers a host of health benefits.

Romantic Origins
Cacao beans - the source of all chocolate - have long been a venerated crop. In parts of Central America, cacao beans were even used as currency as recently as the last century. 

But cacao has a sensual side, too. Chocolate became known as an aphrodisiac in the 17th century - a quality that today’s scientific research justifies. Two particular neurotransmitters found in chocolate are known to create euphoria and mimic THC in marijuana. Maybe that’s why it feels so good to bite into a bar!

Money, love - and a delicious flavor? It’s no wonder Americans love chocolate. In fact, we eat about 12 pounds of chocolate per person annually. This year, we’re projected to spend $1.6 billion on Valentine’s Day candy alone. Even US Army rations include chocolate bars, and US astronauts take it to space with their supplies.

Creating Chocolate
Surprisingly, chocolate is a fermented bean product at its core. White cacao beans are harvested, fermented and dried, turning brown in the process. Chocolatiers buy the dried beans and then clean, weigh, blend, roast and shell them using their own secret recipes. The shelled cacao nibs are ground, melting into chocolate liquor - the (non-alcoholic) liquid form of pure chocolate. Poured into molds and cooled, chocolate liquor hardens into unsweetened baking chocolate. To make cocoa from these blocks, cocoa butter is removed. For chocolate, cocoa butter is added, along with sugar and other ingredients.

Nutritional Highlights
Chocolate is rich in plant sterols and flavonoids, compounds that support healthy cardiovascular function. Chocolate, therefore, may help lower cholesterol, prevent blood clots, and protect against arterial damage. Flavonoids also have strong antioxidant capabilities that help fight allergy, inflammation, and even cancer.

Selecting Sweets
Despite appearances that may suggest otherwise, not all chocolate is created equal. When choosing your chocolate, label reading is a must. The purest, healthiest chocolates include ingredients such as cacao, unsweetened chocolate, chocolate liquor, cocoa butter, sugar, vanilla, salt, or milk. 

Avoid chocolates with additives like corn syrup, partially hydrogenated oils (PHOs) or flavoring. Sometimes, it’s not even real chocolate in those heart-shaped boxes: many pre-packaged confections are simply “chocolate-flavored candy.” Read the fine print and be picky! 

Also, the healthy nutrients in chocolate increase with its cocoa content, so select the darkest chocolate possible to take full advantage of its benefits.

A Final Reminder
While pure chocolate is one of the healthiest kinds of sweet treats, it still contains sugar, caffeine, and potent natural compounds that may be addictive. Moderation is always advisable.

Happy Valentine’s Day!

Additional sources: 

Murray, M., Pizzorno, J., & Pizzorno, L. (2005). The Encyclopedia of Healing Foods. The Healing Power of Miscellaneous Foods. New York: Atria.

Weil, A. (2004). Natural Health, Natural Medicine. New York: Houghton Mifflin.