Stay Healthy
Magazine NOV / DEC 2018
Mind, Body & Fitness
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CONTENT Inside this issue: Pg. 6 Adult ADHD– What does it feel like to live with condition
Best remedies for daily stress Pg. 8 Know your risk-Surprising body clues that could be a heart concern
Pg. 12
6 Hurtful childhood lessons
Pg. 16
Here’s how to tell if your protein Pg. 18 levels low. Truth about taking Multivitamins Pg. 20 everyday. What you should know before taking vitamin B12 supplements.
Pg. 22
ABC’s of eating smart for a Pg. 24 healthy heart 40 signs you need a colon cleanse
Pg. 30
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FUEL YOUR FITNESS By Jaye Kenzie
not if you’re trying to lose weight,” Johnson says.
(necessary substances in your blood and body fluids that you lose through sweat).
Working with a dietitian can help you customize your eating based on these factors. But some general guidance is smart for anyone who counts exercise as part of a heart-smart plan.
What to Eat After Exercise After exercising, aim for balance. “Don’t overemphasize protein, fat or carbohydrates while neglecting the others,” Johnson says. Protein is especially important, but she advises eating whole foods (lentils, quinoa, fish, beans) over protein powder. Carbs are key too. They don’t have to be grains — fruits and vegetables are mostly carbohydrates. Healthy sources of fat include avocado, fish and olive oil.
Your nutrition choices before, during and after activity can help you stay strong and recover better. Here’s a breakdown of what your body needs to fuel a hearthealthy workout and recovery, courtesy of What to Eat Before Exercise a Johns Hopkins nutritionist. “Hydration is really important,” Johnson says. She prefers coconut water or plain WHAT THE EXPERTS DO water to sports drinks, which contain Enjoy a Post-Workout Bowl of Oatmeal more calories and sugar. Several mornings each week you will find dietitian Kathleen Johnson going for a run Eat only foods that are familiar to you. or attending a yoga class. She drinks water “Before a workout isn’t a great time to but doesn’t eat beforehand because she experiment with a new super smoothie, starts so early. Afterward, she makes a big especially if you’re prone to gas and bowl of oatmeal with toppings of peanut bloating,” she says. butter, flax and chia seeds for added omega 3s. For more of an omega boost, swap Ideally, you want to plan your meals so out the peanut butter for walnuts. they are no more than an hour and a half Your heart needs exercise — and what you eat before, during and after physical activity can affect your performance and how you feel, says registered dietitian Kathleen Johnson, M.A., R.D., L.D.N. To personalize what you eat around exercise, dietitians consider two main things, she says: 1. How much exercise. Someone doing high-intensity interval training or weight training needs to eat more than, say, a beginning walker.
to two hours before your workouts. However, if you need to eat closer to exercise than that, grab a small snack focusing on a complex carbohydrate and protein. Think peanut butter and banana, or yogurt with granola. “If you work full-time and exercise in the evening, think about lunchtime-onward as your pre-workout eating time,” Johnson suggests. That will help you think through nutritious choices, rather than grabbing a quick bite of whatever’s handy.
What to Eat During Exercise Most people don’t need to eat anything 2. Your fitness goals. while exercising, Johnson says, “unless Someone who wants to lose weight has to you’re an endurance athlete doing a mulbe careful not to take in more calories tihour workout.” If you have poor blood than he or she is burning. “A 500-calorie sugar control, sipping coconut water can smoothie after an hour of weight training be useful — you’ll get a little sugar along is fine if you’re trying to build muscle, but with hydration and balanced electrolytes
Examples of well-balanced post-workout choices include olive oil (a healthy fat) drizzled over quinoa (protein) or trail mix containing nuts like almonds and walnuts, seeds such as pumpkin seeds, coconut flakes, and berries.
Jaye Kenzie
means when your parent/friend/spouse/ teacher is trying to tell you something really important, and you’re trying your hardest to pain attention, your brain still won’t let you. It often means struggling with selfconfidence in school. It means not having friends as a child, or feeling dumb and uneducated as an adult, or having difficulty maintaining relationships as a teen, or struggling to keep jobs. It means having lower dopamine levels, which makes it harder to feel a sense of reward when you’ve done something good… which means feeling “bad” a lot of the time. Just like other behavioral/mood disorders, ADHD means being controlled by your brain instead of being in control of your brain.
I’ve heard people joke about ADD/ADHD most of my life, but this was the first time it made me stop and think. I suddenly realized these people were joking about having “ADD” (which technically isn’t even the correct term anymore) and acting like ADHD is not debilitating (in the physical it was a tiny little annoyance that occasense of the word), but it affects almost sionally interferes with their life. They were acting like having a disorder that affects your daily function isn’t a big deal. Like fighting against your own mind every day is something to be laughed at while walking through the grocery store. Like it’s not something that can hurt you every single day. I know I’ve made jokes about ADHD before, too, but that was before I loved someone who became diagnosed with it. I know that people can’t truly understand what it’s like unless they go through it themselves, or see someone they love go through it, but still. It’s time to stop. We’re a socially aware culture that has people constantly blogging, posting, making statuses about how painful it is to have their disorders joked about. People are speaking up.
every aspect of daily life. It causes frustration constantly … for the people who have Why aren’t we listening? it, as well as the people around them. And it’s definitely not something that causes Because the truth is that ADHD is not you to forget things every once in a while, something to be joked about. It’s not while allowing you to live normally any something to be laughed at. Having ADHD other time of the week. means your brain can convince you to do something reckless (and potentially lifeWithout treatment, therapy, medication, threatening) without considering the rediet changes, etc., ADHD makes life hardpercussions. It means you can’t control er every single day. It can last well into your arms, legs, or motor functions. It adulthood or even for a person’s entire
life, depending on the brain. It’s not temporary and it’s not flippant. In the same way that it’s not funny to joke about anxiety or depression or cancer, it’s also not funny to joke about ADHD or any other brain/chemical/mood/behavioral disorder. Don’t say, “I’m so ADHD,” unless you know what it’s like to get in trouble thirty times a day, every day, for not paying attention, not sitting still, or not acting safely… even though you’re trying your hardest to obey. Don’t say, “I’m so OCD,” unless you’ve ever felt your heart race when someone breaks your blue crayon… because now there won’t be a blue crayon to fill the blue crayon hole, and maybe you should just throw them all away before your whole world collapses. Don’t say, “I’m so bipolar,” unless you know what it feels like to think about killing yourself during lunch, be irrationally happy during dinner, and then go through the cycle three more times before bed. Don’t say, “I’ve got the worst anxiety,” unless you know what it feels like to be choked to death–throat closing up, chest aching, breathing becoming rapid–every time you see a news article about terrorism… or anything else for that matter. When someone tells you they have a diagnosed disorder, don’t dismiss them or tell them you think you’ve had a touch of that before, too. Disorders don’t come in little touches. They don’t stick around for a few days and go away. They’re big. They’re overwhelming. They’re crushing. They’re life-altering. Don’t joke about things that cause other people heartache. Don’t joke about things you don’t understand. Believe people when they say their brain is different. Ask them how you can help. Ask them how they’re doing. (Continued Next Page)
require a lot of attention. This procrastination often adds to existing problems, including marital disagreements, workplace issues, and problems with friends. No. 8: Lateness
10 Problems That Could Mean Adult ADHD A lot of the time it’s not hard to spot ADHD in kids. But adults can have more subtle symptoms. This means many adults struggle with ADHD and may not know they have it. They may not realize that many of the problems they face, including staying organized or being on time, relate back to ADHD. Here are 10 potential warning signs of adult ADHD: Top 10 Signs No. 1: Trouble Getting Organized For people with ADHD, the responsibilities of adulthood -- bills, jobs, and children, to name a few -- can make problems with organization more obvious and more problematic than in childhood. No. 2: Reckless Driving and Traffic Accidents
that their partner doesn’t care. If you’re the person with ADHD, you may not understand why your partner is upset, and you may feel you’re being nagged or blamed for something that’s not your fault.
There are many reasons for this. First, adults with ADHD are often distracted on the way to an event, maybe realizing the car needs to be washed and then noticing they’re low on gas, and before they know it an hour has gone by. People with adult ADHD also tend to underestimate how much time it takes to finish a task, whether it’s a major assignment at work or a simple home repair.
No. 4: Extremely Distractible ADHD is a problem with attention, so adult ADHD can make it hard to succeed in today’s fast-paced, hustle-bustle world. Many people find that distractibility can lead to a history of career underperformance, especially in noisy or busy offices. If you have adult ADHD, you might find that phone calls or email derail your attention, making it hard for you to finish tasks.
No. 9: Angry Outbursts ADHD often leads to problems with controlling emotions. Many people with adult ADHD are quick to explode over minor problems. Often, they feel as if they have no control over their emotions. Many times, their anger fades as quickly as it flared, long before the people who dealt with the outburst have gotten over the incident.
No. 5: Poor Listening Skills No. 10: Prioritizing Issues Do you zone out during long business meetings? Did your husband forget to pick up your child at baseball practice, even though you called to remind him on his way home? Problems with attention result in poor listening skills in many adults with ADHD, leading to a lot of missed appointments and misunderstandings.
ADHD makes it hard to keep your attention on a task, so spending time behind the wheel of a car can be hard. ADHD symptoms can make some people more No. 6: Restlessness, Trouble Relaxing likely to speed, have traffic accidents, and lose their driver’s licenses. While many children with ADHD are “hyperactive,” this ADHD symptom often No. 3: Marital Trouble appears differently in adults. Rather than bouncing off the walls, adults with ADHD Many people without ADHD have marital are more likely to be restless or find they problems, so a troubled marriage should- can’t relax. If you have adult ADHD, othn’t necessarily be seen as a red flag for ers might describe you as edgy or tense. adult ADHD. But there are some marriage problems that are likely to affect the rela- No. 7: Trouble Starting a Task tionships of those with ADHD. Often, the partners of people with undiagnosed Just as children with ADHD often put off ADHD take poor listening skills and an doing homework, adults with ADHD often inability to honor commitments as a sign drag their feet when starting tasks that
Often, people with adult ADHD misprioritize, failing to meet big obligations, like a deadline at work, while spending countless hours on something insignificant. Getting a Diagnosis If you think you have adult ADHD, get examined by a trained and experienced mental health professional. It can be hard to diagnose because some possible symptoms -- like poor concentration or motivation, or relationship problems -- can also be signs of other conditions. Depression or substance abuse can have similar symptoms. Once you get checked out, you can get the best help for you and start feeling better. Karen Cole...Stay Healthy Team Reviewed by Smitha Bhandari, MD
Stress may be a part of life, but it doesn’t have to get the best of you. Follow these everyday ways to stay calm, happy and healthy, from a Johns Hopkins expert on managing stress.
Stay connected. Maintaining, improving, and increasing healthy relationships with supportive friends and family powerfully promotes resilience. Many find that connections Coping with the News Cycle with a faith family, neighbors, and even Overwhelmed every time you read or pets, help them feel positive and enerwatch the news? This November, psychia- getic, even if children and grandchildren trist Karen Swartz will provide coping aren’t close at hand. strategies to help you deal with the stress and anxiety often triggered by current Stay Active events. Learn more about this session and others at A Woman’s Journey Baltimore, a daylong women’s health program. Experiencing stress is inevitable, but managed well, stress can promote emotional and intellectual growth and resilience as we age,” says Johns Hopkin stress management expert Frances Callahan, LCSW-C. She has mapped an easy-to-follow plan for how to manage stress—at any age.
Identify your triggers. Once you know where your stress is coming from—a relationship, kids, workload, a health problem—you can sometimes reduce or prevent the stress. After giving the matter some focused thought, you may identify practical steps to improve the situation. Even if changing the trigger isn’t possible, a shift in perspective may help mitigate stress. For example, if a friend is pushing your buttons, stepping back and adjusting your expectations may allow you to keep this close bond.
Plan your fun. To prevent the daily rush from consuming your life, plan your fun for the day, week, month, or year. Callahan recommends, “instead of channel surfing, make a date to watch a special program, alone or with a loved one. Plan a monthly game night with friends and ask them to bring goodies to share. Identify fun activities that suit you, and schedule them.”
Reframe your thinking about stress itself. Stress responses, including faster heart rate and breathing, evolved to improve our performance in stressful situations. Physical activity releases feel-good endor- Reminding yourself of stress’s evolutionphins. Taking short walking breaks several ary value may improve your performance times a day is a powerful tool for channel- and paradoxically reduce feelings of ing stress. Exercising or joining yoga, stress, in that you’re not adding “stress dance, or tai chi classes with friends also about stress” to the stress the original helps achieve step 2—staying connected. trigger aroused. Contributed by Jaye Kenzie… SH Magazine
Find your “pause” button. “After experiencing times of great change, high demand, or significant loss, it’s essential to press pause and rest. Often creating time and space for rest means saying “no” to invitations and requests for help, at least temporarily,” says Callahan. Consider spending quiet time daily: contemplation, reflection, and breathing fosters resilience and calm.
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KNOW YOUR RISKS Surprising Body Cues That Could Be a Heart Concern Contributed by L. Newman MD Las Vegas Nevada
heart attack or stroke, or a critical delay Many of us brush off fatigue, shortness of in getting possible heart disease diagbreath and other issues as simple aging, nosed and treated. or we chalk them up to our hectic schedules. Research tells us they could be our “Most people know their bodies better than any doctor does. In general, if you body’s way of informing us something constantly feel something isn’t ‘right’ or might be off with our heart health. isn't what you’re used to, that warrants medical attention,” says Parag Joshi, Q&A M.D., a cardiology fellow with the Johns What Signs of Heart Disease Can Hopkins Ciccarone Center for the Prevena Test Detect? tion of Heart Disease.
lungs and your muscles. Shortness of breath and fatigue when doing everyday activities, such as climbing stairs or walking across a parking lot, is a red flag. Less Direct Signs of Heart Problems Some problems may or may not have clear links to heart disease but are worth a heart checkup, especially if you have other risk factors for heart disease.
Sleep apnea. This temporary collapse of an airway puts a halt to breathing during Testing can reveal markers for heart dis- Your whole body can be involved in send- sleep and has been linked to high blood ease that have no visible symptoms, such ing the message that something’s wrong pressure and an increased risk of heart as high blood pressure and high choleswith your heart. attack. terol. A coronary calcium scan provides a picture of buildup in the arteries. All Direct (but Surprising) Signs of Heart Trouble achieving or maintaining an these tests can help identify high-risk Problems erection. Though men often don’t conindividuals who can be treated appropri- Many heart-related body cues are closely nect bedroom problems to the heart, ately before they have a serious event, linked to inadequate blood flow through erectile dysfunction can be a very early says Johns Hopkins expert Parag Joshi, the arteries to the heart. But signs like sign of the arterial damage of heart disM.D. these may not seem obviously connected ease. “A problem with your blood vessels to the heart. in one area of the body is associated with Johns Hopkins research has found that an blood vessel problems in another area,” ultrafast CT scanner can accurately sort Jaw and neck pain. Chest pain doesn’t says Joshi. out which people with chest pain need always center on the heart. It’s of conan invasive procedure, such as bypass cern when it radiates to the jaw and neck Cramping, aching or numbness in the surgery, to restore blood flow to the from the chest. calves when you walk. This kind of leg heart. pain, which is felt when you exercise and Nausea and bloating. Women in particu- stops when you stop, can be a sign of The classic signs of heart trouble—chest lar often describe this kind of discomfort, peripheral vascular disease (PVD), a circutightness, pressure or pain—are far from which can include vomiting, before they lation disorder. People with PVD often its only signals. People often fail to confeel chest pain. have atherosclerosis, the buildup of damnect other symptoms they’re experiencaging plaque in the arteries. ing to their actual cause: the heart. This Overall fatigue. When your heart can’t can result in failing to get the help they pump effectively, less blood flows to your need for an emergency heart issue, like
knew my blood pressure was high.’ You won’t know when you have high blood pressure or high cholesterol—these are silent conditions,” Ouyang says.
By Elizabeth Glasser..SH Magazne
Even though you think you’re being careful, it’s still easy to slip up when it comes to keeping your heart healthy. Johns Hopkins experts give tips on how to stay on track. RESEARCH SHOWS Take Diabetes Seriously Women under 60 who have diabetes have up to four times the risk of developing coronary artery disease as women without diabetes, Johns Hopkins research has shown—much higher than previously believed. Women notoriously take care of everybody else while minimizing their own health needs. Learn the warning signs of diabetes and take steps to get blood sugar under control. Two other conditions related to heart disease that more often strike women are depression and rheumatoid arthritis. Despite the fact that heart disease is the number one cause of death for women in the United States, there’s still a common misperception that it’s “a guy thing.” Women fear breast cancer more, even though they’re eight times more likely to die of heart disease. “The message is getting out more, but women still need help understanding all their risk factors,” says Pamela Ouyang, M.B.B.S., director of the Johns Hopkins Women’s Cardiovascular Health Center. See which, if any, of these heart health mistakes often made by women apply to you. 1. Believing You’ll ‘Know’ When You Need to Get Your Blood Pressure Checked It’s great to be in tune with your body, but that approach alone has its limits. “Women often tell me, ‘I got dizzy, so I
protect the heart at menopause, that doesn’t mean you need to avoid it. “For most women in their 50s, the established cardiovascular risk is low, and it’s safe to take hormones,” Ouyang says.
How to proceed: Get your blood pressure, blood cholesterol and blood sugar meas- How to proceed: If you need to, take horured regularly by your doctor. They can mones for menopausal symptom relief. flag your risk for future heart trouble. Try a prescription at the lowest possible dose for the shortest period of time you 2. Installing an Exercise Bike in the Home can. By itself, having a bike or treadmill is great. Trouble is, you have to use it often, 6. Thinking Certain Health Problems of and that’s where many women go wrong. Pregnancy Ended with Your Child’s Birth They decide to embark on a new exercise Your baby may no longer be inside you, program that’s not fun, natural or conven- but your heart, arteries and other organs ient—and so, after an initial push, they still are. If you have diabetes that develslack off. ops during pregnancy, gestational diabetes or hypertensive disease of pregnancy, How to proceed: Pick an activity that’s fun such as gestational hypertension or for you so you’ll want to do it often, like preeclampsia, your risk for heart problems walking around the mall or running with a is much greater later in life, Ouyang says. friend. How to proceed: Always inform a new 3. Smoking to Keep Weight Down doctor of your full health history so that Keeping your weight in a normal range is he or she has the information necessary great for your heart, but using cigarettes to consider your individual needs. for weight control snuffs out those good effects. That’s because smoking is a lead- Definitions ing cause of cardiovascular disease. Arteries (are-te-rease): The blood vessels that carry oxygen-rich blood away from How to proceed: Control your weight with your heart for delivery to every part of diet and exercise. Don’t count on eyour body. Arteries look like thin tubes or cigarettes, either. “They may not be as hoses. The walls are made of a tough outhealthy as initially hoped—it’s still nicoer layer, a middle layer of muscle and a tine,” Ouyang says. smooth inner wall that helps blood flow easily. The muscle layer expands and con4. Not Knowing the Warning Signs of tracts to help blood move. Heart Trouble for You Cardiovascular (car-dee-oh-vas-cue-ler) Heart attack can present differently in disease: Problems of the heart or blood women than it does in men. Expecting a vessels, often caused by atherosclerosis— chest-crushing episode, women ignore the build-up of fat deposits in artery other danger signs. walls—and by high blood pressure, which can weaken blood vessels, encourage athHow to proceed: If you notice nausea, erosclerosis and make arteries stiff. Heart abdominal pain, difficulty breathing or valve disorders, heart failure and off-beat other bothersome symptoms that are heart rhythms (called arrhythmias) are unusual for you, it’s important to consult also types of cardiovascular disease. with your doctor. Risk factor: Anything that boosts your chances of getting a disease. For example, 5. Avoiding Hormone Replacement Thera- smoking is a risk factor for cancer, and py at Menopause Because It’s Bad for the obesity is a risk factor for diabetes. Heart Some women suffer unnecessarily through intense hot flashes and sleep disturbances. While it’s no longer believed that hormone replacement therapy can
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In this instance, the child feels hurt and anxious. Being treated as if you’re worthless teaches the person to believe that they are worthless. As a result, this person may struggle with self-care and low selfesteem in later life.
By Darius Cikanavicius, Author, Certified Coach..
As a result, the person learns to ignore and accept toxic behavior from others. They also internalize that if people mistreat you, then it’s your own fault, that They routinely feel anxious because they you deserve it for being “bad” or are worried that they are doing something “inherently defective. They learn to selfwrong, and apathetic because they feel blame. like a failure no matter how hard they try.
Children are, by nature, helpless and dependent human beings whose existence and well-being is dependent on the adults They often feel self-loathing, sometimes around them. This means that they have to the degree of severe self-harm or even no choice but to trust their caregivers suicide. (parents, teachers, priests, family members, elders). Moreover, children are in development and new to the world, and therefore they are naturally ignorant and impressionable.
Because of all of this, the caregiver-child relationship is exceptionally momentous to us when we are growing up. Whatever people say to us, good or bad, often stays with us for a very long time. The way people treat us sets a precedent on how we see ourselves and how we see relationships and the world in general.
In this article, we will examine a few common messages children hear that haunt them long after they’re adults, and sometimes for their lifetime.
1. It’s not a big deal Here the child’s feelings are minimized. What may not seem like a big deal from an adult perspective can be a very big deal to a child. If a child’s feelings and experiences are invalidated, they become confused, anxious, or dissociated.
As an adult, the person is often quick to dismiss their own feelings, wants, and desires. They are also out of touch with how they really feel and think, and why.
2. You always mess things up / You’re such a failure / You can’t do anything right
the child was hurt, but they were blamed for being hurt too. This is incredibly cruel.
5. You’re too sensitive / You need to toughen up / This will teach you a lesson This is in relation to being abused or otherwise expressing hurt. The caregiver is minimizing the child’s pain and fails to empathize with them.
Another lesson here is that the child’s emotions are wrong and that they should feel less of whatever they are feeling. That they should be “stronger,” “more mature,” meaning that you should repress your emotions, dissociate from them, and accept abusive situations as normal.
6. You make me look bad / Think about how I feel / Make me proud 3. Don’t pretend / You don’t mean that / Here, it’s all about the caregiver (me, I). The caregiver explicitly lets the child know That’s not how you feel that they should live their life as the careThis is another form of invalidation and confusion. Often, if the caregiver doesn’t giver wants and meet their expectations even if that’s not what the child wants. like something the child does, feels, or says, they tend to negate it by simply say- Sometimes the child gets so lost and ing that the child’s thoughts and emotions erased that they are convinced that living the scenario their caregiver imposed on are wrong or not real. them is what they actually want. The person learns that it’s forbidden or even dangerous to feel certain feelings and express, or even have, certain thoughts and observations. In order to survive, they will also learn to dissociate from who they are and develop a persona that is at least marginally acceptable to their caregivers.
Also, if the child fails to be who the caregiver wants them to be then they get severely punished: either explicitly (beatings, yelling, threats) or covertly (rejection, emotional unavailability, conditional “love”). The child learns that the only way they can survive in the world is by being fake, complicit, and selfsacrificing. In other words, by living for others only and self-erasing.
4. You provoked me / You made me do it / It’s all your fault Here, the caregiver is engaging in victimblaming, where they put the responsibility Summary and final thoughts Many people grow up in an environment of being abused onto the child. Not only
don’t matter,” “It’s dangerous to feel and express my feelings,” “If people mistreat me it’s my fault,” “I’m inherently defective.” In this article we only explored a few and just from a few angles, but there’s so much more to it.
Overcoming, or even recognizing, these beliefs and their effects can be really where they are mistreated and taught challenging. However, it is indeed possiharmful beliefs. When we are developing, ble to challenge them and gradually beour caregivers’ and other authority figcome free of them. ures’ opinions and treatments of us are extremely impactful to our development. For more on these and other topics, check out the author’s books: Human As a result, many of us learn bad, untrue Development and Trauma: How Childlessons and beliefs like “I’m worthless,” “I hood Shapes Us into Who We Are as can’t do anything right,” “I have to please Adults and Self-Work Starter Kit. others,” “My emotions and thoughts
Darius Cikanavicius, Author, Certified Coach Darius Cikanavicius is an author, educator, mental health advocate, and traveler. Darius has worked professionally with people from all over the world as a psychological consultant and a certified life coach. His main areas of expertise and interest are childhood trauma, selfesteem, self-care, perfectionism, emotional well-being, narcissism, belief systems, and relationships.
For more information about Darius, his work, and his contact information please visit selfarcheology.com, and like his Facebook page
Here’s how to tell if your Protein levels low Contributed by Arthur West MD. Nevada
You probably know you need protein in your diet, and you likely have an idea of where you can find it. Meat, nuts, and eggs may all come to mind when you think of protein-rich foods, and perhaps you've even tried supplements like protein bars or whey protein powders. But do you know what protein is, exactly, and what it does for your body? Protein is a macronutrient, which means it's a substance that you need to stay alive, registered dietitian nutritionist Keri Gans, author of The Small Change Diet, says. "Protein is basically the building block of life; it helps to repair and build tissues and muscle," she says. Here's what else you need to know about protein, including how much of it you should be getting a day.
Allowance (RDA) is a minimum of 0.8 grams per kilogram of your body weight, says Sonya Angelone, a registered dietitian nutritionist and spokeswoman for the Academy of Nutrition and Dietetics. Your age, weight, height, whether you're pregnant or breastfeeding, and how often you exercise also factor in. For example, if you're an active 30-year-old woman who is 140 pounds and five-foot-six, you'll need about 51 grams of protein a day, according to the United States Department of Agriculture (USDA). (The USDA has an online calculator that can help you figure out your exact protein needs.) That requirement changes slightly if, for example, you're breastfeeding (you may need more), you're sedentary (you may need less), or you weigh more or less. What happens if you don't get enough protein? Given that protein is an essential nutrient, not getting enough can wreak havoc on your body. Protein deficiency may reduce your muscle mass and therefore your metabolism, Warren says, as well as lead to hair loss, skin patches, and difficulty losing weight. Your immune system also might be compromised over time, Gans notes, making you likelier to get sick and more affected when you do.
What happens when you get too much protein? In the short term, you'll probably be OK if you consume a little more protein than recommended: As certified dietitiannutritionist Gina Keatley tells us, surplus protein can lead to "an increase in ammoWhat does protein do for your body? nia within the body, but this is easily Made up of amino acids, it is a building cleared with a slight increase of water in block for your muscles, bones, skin, cartithe healthy adult." But if you're on a highlage, and blood, Alissa Rumsey, a regisprotein diet for a long period of time, you tered dietitian nutritionist and founder of can develop a condition known as hyperAlissa Rumsey Nutrition & Wellness, tells calcemia, which causes elevated levels of us. According to registered dietitian nutricalcium in your urine, Keatley says. Those tionist Beth Warren, founder of Beth Warhigher-than-normal levels of calcium can ren Nutrition and author of Living a Real happen when your body starts to break Life with Real Food, it helps you build down your bone and can lead to kidney muscle mass, keeps your immune system stones and kidney failure, according to the strong, balances your hormones, and Mayo Clinic. helps give you that full feeling after you eat. Are all forms of protein created equal? You can get protein from many different How much protein should I get each day? sources, per the USDA, including meat Everyone's protein needs are slightly such as beef, pork, and poultry; seafood; different, but the Recommended Daily
beans and lentils; eggs; dairy; and soy products, nuts, and seeds. Some nutritionists emphasize the nutritional value of lean meat, since, as Keatley says, "Nonanimal sources of protein do not contain all of the amino acids [or proteins] that are necessary for life." That doesn't mean they're bad, per se, they just don't have all of the range of proteins you'd get if you were to eat animal products.
Not all animal products are a good choice, though: The Mayo Clinic points out that processed meat and red meat are high in saturated fat and may increase your heart disease risk. And if you're a vegetarian or vegan, don't worry: You can meet your protein needs with plant-based sources. "Good plant protein sources include the pulse family, made up of beans, lentils, chickpeas, and dried peas, which provide not only protein but also fiber, as well as soy like tofu, tempeh, and edamame," Rumsey says. Should I look into using protein powder? Protein powder has been around for awhile, but there are a few potential issues with using protein powder to get your fix. One is that, like all nutritional
supplements, protein powder isn't regulated by the Food and Drug Administration (FDA). "This means that oftentimes these supplements either contain something that is not listed on the label, or they don't contain what the manufacturer states that they do," Rumsey says. "Certain brands and products have been found, through testing, to contain heavy metals like arsenic, lead, mercury, and cadmium in higher levels than recom-
mended." Protein powder is also processed, which makes it more likely that the protein is denatured, meaning it has become a shape that your body can't use, Keatley says. "However, if you're going to use a protein powder, I would suggest a whey protein powder, because it has the highest protein efficiency ratio of the powder types and is most easily used by the
body," she says. (Whey protein is one of the key proteins found in dairy, so it won't work for vegans.) While it's best to get most of your protein from whole foods, if you're having trouble getting enough in your diet, a supplement could help. Your doctor or a registered dietitian can help you figure out if that's the case and guide you on the best choices for your body. If you decide that a protein supplement is right for you, here are a
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Truth in Taking Multivitamins It used to be more or less a given that being serious about your health included taking a multivitamin every day. But research in recent years has caused both experts and consumers to rethink whether they're necessary. Three articles published in the Annals of Internal Medicine in 2013, for example, highlighted the dearth of evidence to support the idea that taking a multivitamin prevents chronic disease or cognitive decline. In an accompanying editorial, several experts took a pretty definitive stance, stating that most people should "stop wasting money" on multivitamins.
But given that more than a third of all Americans still take multivitamins, according to the National Institutes of Health (NIH), is there really no benefit to incorporating them in your routine? "A multivitamin can't take the place of eating a variety of foods and food groups," Alissa Rumsey, a registered dietitian in New York City and founder of Alissa Rumsey Nutrition and Wellness, tells us. "Vitamins and minerals found in foods are more readily absorbed and used than those found in supplements." That said, multivitamin use isn't totally cut and dry, and some people may benefit from it, according to nutritionists. Here's what the experts want you to know about multivitamins, plus how to tell whether they're right for you. What is a multivitamin, exactly? There's no standard definition for what needs to be in a multivitamin, specifically what nutrients it should have and in what quantities, according to the NIH. Howev-
er, there are a few common vitamins and minerals found in a range of multivitamins, says registered dietitian nutritionist Beth Warren, founder of Beth Warren Nutrition and author of Living a Real Life with Real Food. These include calcium, magnesium, vitamin D, several B vitamins, vitamin A, vitamin K, potassium, iodine, selenium, borate, zinc, manganese, molybdenum, beta-carotene, and iron.
While research has found that multivitamins probably won't boost your health as much as the general population likes to think, they have the potential to be useful for certain groups of people. Keatley cites people who have poor-quality diets, people who have difficulty with digestion (such as those who have had gastric bypass surgery or have Crohn's disease), and the elderly as some potential candidates for multivitamin use. Rumsey also points to those who avoid animal products as a Generally, multivitamins are in pill, tablet, group that could benefit: "Vegans and or gummy form with nutrients at levels vegetarians should consider taking a supclose to their Recommended Dietary Alplement that contains vitamin B12, and lowance (RDA), the NIH says. However, potentially calcium, iron, and zinc," she there are variations: Some multivitamins says. are designed for kids, men, women, pregnant women, or senior citizens, and pre- According to the NIH, it's also generally sumably contain more of the vitamins or recommended that women who want to minerals that these groups might need. become pregnant get 400 micrograms of folic acid a day (either through their diets What can a multivitamin do? or a supplement) to lower the risk of neuDespite what some ads may imply, a mul- ral tube defects in newborns. However, tivitamin won't magically turn you into an unless you're planning to become pregenergetic, incredibly healthy superhero. nant or are pregnant or have a particular What it can do is cover for deficiencies in nutrient deficiency, you probably don't your diet, Gina Keatley, a certified dietineed a multivitamin, Rumsey says. The tian-nutritionist practicing in New York most common deficiencies in the U.S. are City, says. "The more processed a food iron, calcium, and vitamins B12 and D, item is, the more likely it is that it will be Keatley says. Being deficient in any one of deficient in vitamins and minerals," she these will make you feel tired, which is a explains. A multivitamin is supposed to pretty vague symptom. Still, if you're provide for what processing removes struggling with fatigue, it's worth asking from our food. Registered dietitian nutri- your doctor for a blood test to see if a tionist Keri Gans, author of The Small deficiency could be to blame. Change Diet, points out that multivitamins can help us make up for nutritional What should I look for in a multivitamin? shortfalls when we're not getting an ade- If you determine you could benefit from a quate range of whole foods in our diets. multivitamin, it's a good idea to buy from They're "almost like a safety net to ensure trusted brands, Warren says. Vitamins that you are consuming plenty of imand supplements aren't as strictly regulatportant vitamins and minerals," she says. ed by the Food and Drug Administration (FDA) as other food products, and it's Who can benefit most from taking a mul- more likely that you'll actually have a vitativitamin? min that matches what the label says if
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you go with a reputable company.
and be toxic at high enough levels. (You usually just pee out waterIt's also a good idea to opt for a multivita- soluble vitamins like folic acid, vitamin that has around 100 percent of the min C, and B12 if you have too much RDA for the different nutrients, Rumsey of them.) If you forget you've taken says, and to look for "USP" on the label, your daily multivitamin and acciwhich means the product meets standdentally take a second, you should ards set by the United States Pharmacobe fine, just don't make a habit out peia. (By the way, gummy versions seem of it. And before you start taking a like a fun way to take a multivitamin, but multivitamin, check in with your docit may be best to steer clear of these since tor first: Certain vitamins can interthey often have added sugars.) act with medications, and it's best to err on the side of caution. Here are a Can you have too much of a multivitafew brands to consider if you decide min? multivitamins are right for you. Multivitamins seem pretty harmless, but it's actually possible to consume too much, Gans says. Fat-soluble vitamins like A, D, E, or K can be stored in your body
What You Should Know Before Taking As New York City-based nutritionist Gina To help put that into perspective, one cup Keatley explains, the vitamin is involved in of low-fat milk contains 1.2 micrograms of Vitamin B12 Supplements metabolism with every cell of your body and has a big impact on DNA synthesis. The vitamin aisle at your local drugstore is According to nutritionist Beth Warren, founder of Beth Warren Nutrition and packed with different options and it can be hard to wade through them all to find author of Living a Real Life with Real Food, B12 also helps create red blood cells. what you might actually need. What's Keatley adds that since we don't produce more, some supplements are better understood than others: While you may un- B12 on our own, we have to get it from derstand the benefits of iron, calcium, and our diets; it's produced by bacteria in the gut and when we consume certain animal vitamin D, chances are you're a little less foods, we get the B12 produced by the gut familiar with vitamin B12 supplements bacteria of those animals. and what they do. BY KORIN MILLER
The vitamin has gotten some buzz in the past decade or so after celebrities including Rita Ora, Justin Timberlake, and Madonna were reported to have tried injections to boost their B12 levels. Katy Perry even once tweeted about getting a B12 shot in her butt. So what's the deal with B12, and is it deserving of the celebrity hype? Here's what to know about the purpose of the vitamin, how to tell whether you might be deficient in it, and what to So how much B12 do I need? do if you are. Your B12 needs depend largely on your age and whether you're pregnant or What is B12, exactly? Vitamin B12 is a water-soluble micronutri- breastfeeding. Women who are 14 years ent that's found naturally in many animal old and up generally need about 2.4 mifoods that you eat, nutritionist Keri Gans, crograms of B12 a day, according to the author of The Small Change Diet, tells us. NIH. If you're pregnant, your needs go up to 2.6 micrograms a day, while you'll need There are actually several forms of B12, but all of them contain the mineral cobalt, 2.8 micrograms a day if you're breastfeedper the National Institutes of Health (NIH). ing, the organization says.
B12, while some fortified breakfast cereals have up to six micrograms. So essentially, you should be able to get more than your daily recommended intake just by having a bowl of cereal with milk for breakfast. How can I know if I'm not getting enough B12? B12 is a pretty common vitamin deficiency, impacting up to 15 percent of the general population, per the NIH. There are a few health conditions that make it more likely that you'll struggle with this, Warren says. Those include Crohn's disease, celiac disease, Graves' disease, and lupus. However, it's also possible for you to struggle with a B12 deficiency even if you don't have an underlying health condition. Strict vegetarians and vegans are also at a higher risk of developing a B12 deficiency than lacto-ovo vegetarians (vegetarians who still eat eggs and dairy products) and non-vegetarians, according to the NIH. Gans says that if you're not getting enough B12 on a regular basis, you could suffer from vitamin deficiency anemia, a condition in which your blood lacks enough healthy red blood cells. This can lead to numbness and tingling in your hands and feet, mental confusion, weight loss, and generally feeling wiped out and weak, as reported by the Mayo Clinic. If you suspect that you're deficient in B12
are packed with the vitamin at 84.1 micrograms per three-ounce serving, while liver also contains a fair amount. But again, if you're a vegan or follow a strict vegetarian diet, it can be hard to get enough B12 in your diet.
much," Gans says. "Your body will use what it wants and eliminate the rest."
If you're interested in taking a B12 supplement, it's a good idea to talk to your doctor first because B12 supplements can interact with some medications like chloWhat are B12 injections, and should I try ramphenicol (a type of antibiotic) and them? metformin (which is used to treat diabeYes, B12 injections may have had a motes) or simply may not be necessary for ment in the spotlight, but it's not really you. A conversation with your doctor advisable (or necessary) for the average should help steer you in the right direcWarren recommends that you talk to person, Keatley says. If you're not getting tion. your doctor, who can order a blood test enough B12 in your diet, injections may to help determine if that's the case. be helpful; if you are, they're unlikely to If you discover that you are B12 deficient, do anything. What's more, being defiyour doctor will determine how much cient in B12 doesn't mean you automati- extra B12 you need, as well as which supHow can I add more B12 to my diet? cally have to have regular shots since plement will work for you. Here are a few Most people get enough B12 from the some people do just fine with suppleto consider. foods they eat "without thinking about ments in pill form, Keatley says. But if you it," Gans says. She points to animal prod- have pernicious anemia (that is caused by ucts like beef, poultry, fish, eggs, and a B12 deficiency) or have any other troudairy as B12-rich items, adding that some ble absorbing B12, injections might be a foods — including breakfast cereals, good idea for you, Warren says. some non-dairy beverages (like almond and soy milk), and meat substitutes — What happens if you get too much B12? are fortified with it. "It's best to read nu- If you're taking B12 supplements and you trition labels to check," she says. accidentally take more than one in a day, nothing bad is going to happen to you. Of course, some foods have more B12 "Since B12 is a water-soluble vitamin, than others: The NIH reports that clams there really is no such thing as too
contain good-for-you omega-3 polyunsaturated fats, which help lower triglyceride (a type of fat) levels and may modestly lower blood pressure. “A salmon burger is a great way to add variety to your diet,” Williams suggests.
ABCs of Eating Smart for a Healthy Heart.. WHAT THE EXPERTS DO Yes, a Dietitian Eats Chocolate “People want something sweet no matter what their diet,” says Johns Hopkins dietitian Christie A. Williams, M.S. “Dark chocolate actually has antioxidants that protect blood vessels, decrease LDL cholesterol and help blood pressure.” To get the most benefit, Williams chooses bars whose labels show they contain at least 70 percent cocoa. “Sometimes I look for dark chocolate-covered walnuts or almonds because nuts are also good for the heart.”
Limit red meat to lean cuts and serve it in side-dish-sized portions. Lean proteins feed your body without providing unhealthy fats—which means thinking beeating, and you can get these foods in any yond steak. season no matter where you live,” WilC. Choose carbs carefully. liams says. Carbohydrates are the sugars, fiber and starches in food that give your body enerHere are the ABCs of this heart-healthy gy. But some carbs are better for you than eating plan: others.
A. Avoid unhealthy fats, and choose healthy fats. The only catch, she says, is that dark choc- Unsaturated fats should make up most of olate has to be part of an isocaloric diet— your fat intake. These include fatty fish that’s dietitian-speak for eating about the (see B, below, for more about fish), olive same total amount of food every day in a oil and other vegetable oils, and nuts, such healthy amount for your weight and as walnuts. height. In other words, she says, you can indulge as long as you don’t overdo. Some Limit saturated fats, which come primarily research on the cardiovascular benefits of from animal sources (butter, red meat). dark chocolate puts that limit at 50 grams Choose lean proteins, like chicken without a day, or just under 2 ounces. Remember the skin. Opt for 1 percent or skim milk that chocolate has calories in it. and dairy products, rather than 2 percent or whole milk. Eating a diet that helps your heart can be boiled down to four words: “Eat like a Avoid trans fats altogether. On processed Mediterranean,” says Johns Hopkins dieti- food labels, watch for the words “partially tian Christie A. Williams, M.S., R.D.N. The hydrogenated oils” and skip those foods. Mediterranean diet—so named because it’s similar to the native diet consumed in B. Buy beans, fish and other lean proplaces like Greece and Italy—is a low sim- teins. ple-carbohydrate, healthy-fat, leanBeans of any kind—white beans, black protein way of eating, she says. beans, kidney beans and so on—can be served in many ways, from entrées to salThe Mediterranean diet isn’t a strict diet ad toppers to side dishes, and they proper se—it’s simply guidelines that provide vide important fiber as well as protein. plenty of choices and variety. “It tastes good, helps you feel full without overFatty fish, like salmon, trout and tuna,
Choose carbs from whole-grain sources (such as oatmeal or whole wheat bread) rather than processed and refined carbs (such as white bread and white rice). Read labels to avoid added sugar, a common source of extra carbs. Johns Hopkins research has shown that people on low simple-carbohydrate diets lose more weight more quickly, especially dangerous belly fat (a risk factor for heart disease), than those who focus only on restricting fats. D. Drink with deliberation. “Diet” refers to what you drink as well as what you eat. Many beverages add calories (and extra weight) without much nutritional benefit. Three common culprits: Alcohol. The recommended amount of alcohol is one drink per day for a woman, or two drinks for a man. Soda pop. A typical 12-ounce can of soda has 150 calories and roughly 9 teaspoons of sugar. The new 2015 Dietary Guidelines for Americans (which will be released in March) call for no more than 12 teaspoons of sugar per day from any source. Juice and other sugary drinks. There’s much more fiber in whole food than juice. Along with soda, fruit juice and other sugary drinks account for much of the excess sugar Americans consume. “I’d rather see you eat an orange for breakfast than drink orange juice,” Williams says. E. Eat a wide-variety of foods—especially from plants. A heart-smart diet tends to be a varied
one. These standout foods are often underconsumed:
ounces of nuts per week is linked to decreased cardiovascular disease,” Williams says. Dark-green leafy vege- Walnuts have more tables. Natural sources omega-3 fatty acids— of fiber and antioxiwhich reduce bad chodants, such as spinach, lesterol levels—than kale, lettuce, Swiss other nuts. chard, collard greens, Soy. Edamame, a soy arugula and broccoli, dish, is a good substialso help the body tute for animal protein break down homocys- that also reduces total teine, an amino acid cholesterol levels. Half that’s linked to a high- a cup of shelled er risk of cardiovascu- edamame provides 8 lar disease, Williams grams of protein. says. F. Limit your sodium Nuts. “Eating just 5 Keep your sodium in-
take to 2300 milligrams (mg) per day, or 1 teaspoon of salt per day. You can do this by avoiding canned or processed foods. G. Get your exercise Every week, be sure to include 150 minutes of moderate aerobic activity and two or more days of muscle strength activities.
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10. Stomach pain 11. Nausea 12. Vomiting 13. Abdominal cramping 14. Depression 15. Anxiety 16. Can’t lose weight 17. Poor memory 18. Can’t sleep at night 19. Acne 20. Indigestion 21. Stool doesn’t come out quickly 22. Read while having a bowel movement Contributed by Jaye Kenzie 23. Allergies 24. Food cravings 25. Hemorrhoids If you could go inside your gut and witness this vast eco26. Sick with colds or flu frequently system, it would be quite an adventure. But the fact is that 27. Hormonal imbalances 28. Body odor you can be living in your body as you are right now and 29. Inability to concentrate mentally still not know what is going on with your colon. 30. Fatigue 31. Sexual dysfunction However, you can get clues as to what’s going on in the 32. Pencil thin stools 33. Appendicitis vast world of your intestinal tract via the symptoms you 34. Bowel movements fewer than once every day feel. When you don’t have anything wrong with your di35. Less than 2 bowel movements per day 36. Straining at the stool gestive tract, you won’t have symptoms that cause pain 37. Feels like there’s still stool in the rectum after a bowel and discomfort or compromise your general health. movement 38. Stool consistency is not formed (or the consistency of Once things start to go wrong with this system, there will peanut butter) 39. Rectal fistulas be symptoms. Below is a list of some of the symptoms that 4 0 . R E C T A L B L E E D I N G your body may be giving you, telling you it’s time for a clean out of your system, or a colon cleanse.
1. 2. 3. 4. 5. 6. 7. 8. 9.
Gas and bloating after meals or in between meals Undigested food particles in the stool Stool floats in the toilet Stringy materials like spaghetti in the stool Perfectly uniform round ‘things’ in the stool Black flecks in the water of the toilet Diarrhea Constipation Headaches
N O W T H A T Y O U K N O W T H E S Y MP T O MS THAT YOUR COLON USES TO CRY OUT TO BE CLEANED, HERE IS THE 5 S T E P F O R MU L A FOR CLEANING YOUR COLON FAST.
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Cleanse the natural way: 1. Up your fiber. A diet high in fiber of up to 40 grams a day, both soluble and insoluble, to slow the emptying time of the stomach and move feces through the intestines quicker by bulking it up. You can add fibrous foods into each meal Did you know the average Amerilike having oatmeal for breakfast, can may be carrying as much as 10lentils in your raw salad for lunch, 25 pounds of impacted fecal berries for snacks, and a big stir fry matter in their colon? And that is vegetable bowl for dinner. You can someone of normal weight with no also take a good fiber supplement. known allergies! These toxins wedged in the diges2. Eliminate. Eliminate all things tive track are absorbed by the contributing to the problem: bloodstream, resulting in the body’s inability to metabolize food all processed foods, sugar, white properly or to provide vital energy flour, alcohol and caffeine, food additives, colorings and preservafor living. tives, fruit and vegetables treated Think you’re in the clear? There is a with pesticides, most dairy. surprisingly wide range of healthproblems that colon tox- 3. Hydrate. It is essential to drink 8 icity contributes to, many that a lot - 10 glasses of pure, filtered water of us experience everyday. These each day. Even more so, if you beinclude bloating, constipation, gas, lieve you are really backed up, fatigue, food cravings, hypoglyce- drink 3 glasses of water before breakfast to really get things mia, allergies, arthritis, difficult flushed out quickly. weight loss, among many others. As you may have been trying to cure or treat these symptoms indi4. Get moving. Exercise speeds up vidually, it’s important to recognize bowel action and encourages and cure the root cause. Thus, the healthy elimination. colon detox. See for yourself. A healthy colon should provide you with two to three bowel movements per day, shortly after each meal. Elimination should be complete, fast and easy. The stool should be light brown in color, long and large in diameter, fluffy in texture, and floating on the top of the water. Yes I went there. You should be having glorious bowel movements I tell you!
5. Supplement. Take digestive enzymes after each meal to normalize digestion and break down protein that can remain in the colon. Papaya and pineapple enzymes are a sure fire hit. Any bowel detoxification program should last between 1 - 3 months depending on the severity of the
symptoms, and should be as strict as possible. Generally speaking, most people can benefit from a colon cleanse twice yearly, but emphasis must be on prevention and dietary changes. Make sure your immune system is in tip-top shape because those nasty toxins making their way out of your body can create some nasty side effects. You may experience a severity of your symptoms in the beginning, as well as foul smelling stool, headaches and lightheadedness. They are no cause for alarm, usually the worse your reaction, the more crap you have in your body (pun intended). While colon cleansing is not a weight-loss procedure, dropping weight is often a welcomed side effect! All the fiber is especially useful in providing a feeling of fullness and decreased appetite. Yay colon cleansing! See, it's not so bad.
