Dr. Leat Kuzniar, ND Northern NJ Naturopath

So, itâ??s that time of the year again: the time of year when we make promises and resolutions to change for the better. Whether it be resolving to finally quit that nasty smoking habit, add a yoga practice, or shed those last few pounds, making the resolution itself is the easiest part of the process. In fact, research suggests that even in those of us who are highly committed to behavior change, it will be difficult to maintain that healthy behavioral patter over time. In fact, the average dieter will fall off the wagon after only 15 days. In my commitment to help my patients achieve and maintain optimal health, Iâ??d like to explore the fundamentals of behavior change and how to increase your chance of success in sticking to that resolution this year!

It turns out that changing behaviors is not just about setting goals itâ??s about changing our consciousness and awareness. When it comes to behaviors we donâ??t perform too frequently, changing our attitudes can motivate change. In these cases, knowledge is definitely power. For example, you may resolve to finally write your will this year (obviously not a behavior which one does very often). Repeatedly hearing a commercial about the benefits of a will for your loved ones and organizations you wish to support or, conversely, hearing of the family arguments or unfulfilled dying wishes of a cousin may indeed inspire you to stop putting it off and take concrete steps to finally take care of that will. The task here is to gather enough information to create an awareness of why the goal is so significant and use that as a motivator for executing the change.

However, once a behavior is repeated often, particularly in the same setting, it becomes tremendously difficult to change the behavior despite the personâ??s best intention. About 45 percent of what people do every day is a habitual behavior which is repeated in the same environment. And it turns out that, over time, our environment tends to shape our behaviors so that our attitudes or intentions may just not be enough to overcome the unconscious behavioral direction we get from our environment. For example, that morning ritual of your cup of coffee at the kitchen table while reading the paper may feel completely automatic and unchangeable until you go on vacation and completely forget about your need for a java fix until much later in the day. Another prime example: if you smoke at the entrance of your office building, walking past your â??smoking cornerâ? becomes a very powerful mental cue for repeating that behavior (often despite our intentions). Over time, these environmental cues become very deeply ingrained and very difficult to resist. To illustrate: heroin is tremendously addictive but research has shown that the addiction can be more successfully extinguished if the addict is removed from the environment in which they habitually â??useâ?. (Heroin addicts returning from Vietnam had a very low relapse rate because the environmental cues back home were so vastly different from those at war).

Researchers have found that, in order to overcome a negative behavior, whether habitual or not, conscious thought and effort are required. Education, goal setting, planning, supports, and, sometimes even environmental changes are helpful in increasing your chances of successfully changing your behavior. So, if youâ??ve resolved over and over again to make dietary changes, to actually use that gym membership, or to meditate before bed, you may want to incorporate the following strategies:

1)     Focus on a single behavior youâ??d like to change: research suggests that even in highly motivated people, change is often limited to a single health behavior rather than multiple behaviors.

2)     Set a very concrete, manageable goal: â??I will lose weightâ? is not as powerful a goal as â??I will lose 10 pounds within the next 2 monthsâ?.

3)     Education and planning are important to motivating and achieving change: gather as much information as you can about why itâ??s important to change and how to go about achieving that change. Plan each step of the process. Writing things down has been shown to be very helpful.

4)     Break it up: focus on small, manageable steps (1-2lb a week of weight loss) as opposed to the end-goal (fitting into your skinny jeans).

5)     Evaluate past failures and successes: what has worked or derailed your efforts in the past? Knowing yourself and how to anticipate stumbling blocks and move forward in the right direction is critical if youâ??re going to prevent repeating the same resolution year after year.

6)     Get support: family and friends, a buddy, a support group, your friendly naturopathic doctor can all help you stay accountable and motivated. Remember to also talk with those friends/ family members who may (knowingly or unknowingly) derail your efforts. Is your thin husband a chocoholic? Is your best friend a fellow smoker? Talk to these people so that they are aware of your resolution to change your behavior. Ask for their support too.

7)     Change your environmental and sequence cues of habitual behaviors: Even a small change in your environment or the sequence of behaviors associated with a habit can be very helpful in consciously disrupting those very strong environmental cues. Even a small change seems to make a difference. It will allow your conscious mind to reassert control over the ingrained reflexive behavior. Think about the automatic sequences and environmental cues which may be at play and then try to make some changes. For example, take the back door to avoid the work entrance at which you often smoke. Eat treats only with your non-dominant hand. Put a water pitcher beside the office coffee pot.

8)     Reward your successes and anticipate some setbacks: the path towards your goal is not straight- there will be challenges and â??bumpsâ? in the road. View your change as a process. View your relapses as an opportunity to learn and continue to progress rather than getting stuck in the guilt. Reward your successes with rewards not directly associated with the behavior youâ??re trying to change (so, donâ??t give yourself a piece of chocolate if you lost a pound this week- go for a long bath, a manicure, or a date night).

9)     Keep frequent reminders of why youâ??ve resolved to make this change in view. Know that your motivation may wane over time. Find sources of inspiration and reminders to help keep you on track. Journaling is a great idea. Sticker charts work well (not just for kids). Set your calendar or alarm to remind you. Post-it notes on the fridge, car dash, and bathroom mirror can all be a help too.

10)  Finally, if your current approach isnâ??t working: CHANGE IT! Donâ??t give up. Reevaluate your strategy and develop a new plan.

As the National Institutes of Health Office of Behavioral and Social Sciences Research reminds us:

â??Human behavior accounts for almost 40% of the risk associated with preventable premature deaths in the United States. Health-injuring behaviors such as smoking, drinking, and drug abuse, as well as inactivity and poor diet are known to contribute to many common diseases and adverse health conditions. Unfortunately, there are few tried and true approaches to motivate people to adopt and maintain healthy behaviors over time. It is difficult for people to begin to change unhealthy behavior, even when they intend to do so and even more difficult for them to maintain positive behavior changes in the long run. Effective and personalized approaches to achieve sustained behavior change are typically outside the routine practice of medical care.â?

Iâ??m determined to help my patients achieve and maintain better health this year. I am now offering group sessions in FirstLine Therapy- a proved approach to making dietary, exercise, and stress management changes. Iâ??ve seen good success in many of my patients using this approach. The program is personalized and proactive and gives you all the support and the knowledge you need to make the changes you seek a reality. To learn more, call 201-757-5558 for a complimentary 15 minute phone consultation.

Best wishes for a healthy and happy 2012!

Why You Should Completely Eliminate Manufactured Trans Fats From Your Diet

 

The average American eats 6 grams of trans fat a day. The American Heart Association and World Health Organization recommend limiting trans fats to less than 1 percent of your daily caloric intake (that’s less than roughly 2 grams of trans fat a day for an adult). There are a small number of naturally occurring trans fats found mostly in animal products such as dairy, beef, and lamb. This naturally occurring trans fat does not, in all likelihood, have the same detrimental effects on our health as synthetic trans fats.

Manufactured trans fats are found in many of the processed foods we eat. These fats are created through the addition of hydrogen to liquid vegetable oils to make them more solid. Food manufacturers use these hydrogenated fats because they extend the shelf life of foods considerably and they add taste and texture. Many restaurants use trans fats to deep-fry foods because these oils can be used many times without spoiling. Many baked goods, shortenings and margarines, and fried foods contain trans fats.

 (If you want to experiment, put a container of margarine in your garage- see whether it spoils or attracts any animal attention!). We now know that even small amounts of trans fat in the diet can be damaging to our health.

 

According to the Harvard School of Public Health, trans fats cause inflammation (internal swelling) which is an important factor in heart disease, stroke, diabetes, and many other chronic conditions.  Trans fats also increase LDL (“bad”) cholesterol, even more than saturated fats, and lower HDL (“good”) cholesterol. Trans fats decrease the responsiveness of the inner lining of our blood vessels and thereby contribute to high blood pressure and atherosclerosis (just imagine that margarine coating your blood vessels). Trans fats are also associated with obesity and insulin resistance (“pre-diabetes”).

 

Studies have found that a 2% increase in calories from trans fats, the amount consumed in a medium-sized serving of French fries, increases the risk of heart disease by 23% and the risk of diabetes by 39%.

According to a 2007 study in the American Journal of Clinical Nutrition, replacing 2% of dietary calories from carbohydrates or polyunsaturated fats with trans fats resulted in an increase in ovulatory failure of greater than 70%. It’s small wonder infertility clinics are expanding all over the country.

An important study in the New England Journal of Medicine concluded that eliminating trans fats from the US food supply could prevent between 6 and 19 percent of heart attacks and related deaths (that’s more than 200,000 deaths) a year.

 

So, how does one minimize trans fats in the diet? Be sure that the ingredient list of the food products you purchase does not list hydrogenated oil. Unfortunately, the designation “trans fat free” requires only that there be less than ½ a gram of trans fat per serving. Because we, as a society eat so much processed food, all of those “½ gram servings” really do add up. Bakeries are not required to reveal trans fat and most of their products contain an abundance of it. Be an informed and healthy consumer!

 

Why You Should Completely Eliminate Manufactured Trans Fats From Your Diet

 

The average American eats 6 grams of trans fat a day. The American Heart Association and World Health Organization recommend limiting trans fats to less than 1 percent of your daily caloric intake (that’s less than roughly 2 grams of trans fat a day for an adult). There are a small number of naturally occurring trans fats found mostly in animal products such as dairy, beef, and lamb. This naturally occurring trans fat does not, in all likelihood, have the same detrimental effects on our health as synthetic trans fats.

Manufactured trans fats are found in many of the processed foods we eat. These fats are created through the addition of hydrogen to liquid vegetable oils to make them more solid. Food manufacturers use these hydrogenated fats because they extend the shelf life of foods considerably and they add taste and texture. Many restaurants use trans fats to deep-fry foods because these oils can be used many times without spoiling. Many baked goods, shortenings and margarines, and fried foods contain trans fats.

 (If you want to experiment, put a container of margarine in your garage- see whether it spoils or attracts any animal attention!). We now know that even small amounts of trans fat in the diet can be damaging to our health.

 

According to the Harvard School of Public Health, trans fats cause inflammation (internal swelling) which is an important factor in heart disease, stroke, diabetes, and many other chronic conditions.  Trans fats also increase LDL (“bad”) cholesterol, even more than saturated fats, and lower HDL (“good”) cholesterol. Trans fats decrease the responsiveness of the inner lining of our blood vessels and thereby contribute to high blood pressure and atherosclerosis (just imagine that margarine coating your blood vessels). Trans fats are also associated with obesity and insulin resistance (“pre-diabetes”).

 

Studies have found that a 2% increase in calories from trans fats, the amount consumed in a medium-sized serving of French fries, increases the risk of heart disease by 23% and the risk of diabetes by 39%.

According to a 2007 study in the American Journal of Clinical Nutrition, replacing 2% of dietary calories from carbohydrates or polyunsaturated fats with trans fats resulted in an increase in ovulatory failure of greater than 70%. It’s small wonder infertility clinics are expanding all over the country.

An important study in the New England Journal of Medicine concluded that eliminating trans fats from the US food supply could prevent between 6 and 19 percent of heart attacks and related deaths (that’s more than 200,000 deaths) a year.

 

So, how does one minimize trans fats in the diet? Be sure that the ingredient list of the food products you purchase does not list hydrogenated oil. Unfortunately, the designation “trans fat free” requires only that there be less than ½ a gram of trans fat per serving. Because we, as a society eat so much processed food, all of those “½ gram servings” really do add up. Bakeries are not required to reveal trans fat and most of their products contain an abundance of it. Be an informed and healthy consumer!

 

Turmeric- the Spice of Life!

 

Turmeric is an orange-yellow powder used commonly in many cuisines. Americans commonly come into contact with turmeric in curries and when slathering mustard on their hotdogs! It is also used to produce yellow dye for cosmetics and textiles. Turmeric has been used medicinally in India and China for centuries and now, we in the Western world are finally catching up! If you run a PubMed (National Library of Medicine’s database) search for turmeric, you will find thousands of scientific journals presenting research on the health benefits of Turmeric. As one of my favorite home remedies and an ingredient many of you have in your spice cabinets, I’d like to give Turmeric some attention in this quarter’s newsletter.

 

Turmeric is technically known as Curcuma Longa. It is a low growing tropical plant which forms long, thin rhizomes (horizontal underground stems)  from which the spice is derived. As a relative of ginger, their rhizomes look quite similar (although not as “knobby”). Curcumin is the yellow component of turmeric and is generally considered the most active constituent. The medicinal actions of Curcuma are many and varied. Below are a few of Turmeric’s most important properties:

·                     It is a very potent antioxidant (more powerful than Vitamin E). Curcumin is an effective scavenger of free radicals and also enhances the synthesis of glutathione, one of the body’s principal antioxidants. This property makes it useful against many forms of cancer, even some which do not respond to common pharmaceuticals.

·                      It has strong and broad anti-inflammatory properties and can be used in a wide variety of conditions which we now know are linked with inflammation. These include common inflammatory conditions like arthritis. But also include heart disease, diabetes, Alzheimer’s disease, Inflammatory Bowel Diseases (Crohn’s disease and Ulcerative Colitis), Cystic Fibrosis, and Asthma to name a few.

·                     Turmeric also has antiviral, antibacterial, and antifungal properties.

·                     Turmeric has been found to reduce total cholesterol and LDL (“bad”) cholesterol’s susceptibility to lipid peroxidation (that “rusting” that contributes to atherosclerosis).

·                     Turmeric aids in liver detoxification of many toxins and potential carcinogens.

 

Use in Cancer:

Turmeric has been found to be active against many human cancers. In addition to being a powerful antioxidant, protecting against DNA mutations which can sometimes lead to cancerous changes, curcumin also inhibits the replication and spread of these various types of cancer cells. Curcumin has been found to stop cell division of mutated cells in order for repair to take place. If the cell cannot be repaired, it induces apoptosis (cell death) in the cancer cell. It also prevents the spread of cancerous cells by by preventing new blood vessels from growing and supporting the requirements of the cancer cells for fuel and by inhibiting the invasion of these cancer cells into surrounding tissue. One very interesting study found that turmeric prevents the metastasis (spread) of breast cancer and also reversed the toxic effects of Taxol, a commonly used prescription chemotherapeutic drug used in the treatment of breast cancer. Adding turmeric to Taxol enhanced its effects and decreased its toxicity.

Pancreatic cancer is known to be one of the most aggressive human cancers which is very difficult to treat. One small human trial found turmeric to be active in stopping the progression of pancreatic cancer growth.

Turmeric has been found to be particularly helpful for cancers of the gastrointestinal tract where it is most bioavailable when taken in oral form.

 

Anti-inflammatory uses:

Turmeric has been found to inhibit many chemical messengers associated with inflammation and pain. It has been found to have activity similar to non-steroidal anti-inflammatory drugs (NSAIDS such as Ibuprofen and Naproxen) without the harmful gastrointestinal side effects.

Turmeric has been studied in inflammatory conditions as diverse as hernias and arthritis. In fact, it has been found to produce the same clinical improvements as NSAIDS in patients with rheumatoid arthritis.

 

Alzheimer’s disease:

Curcumin has been found to inhibit the formation of beta amyloid which accumulates, in the form of amyloid plaques in the brains of patients with Alzheimer’s disease. Inflammation and oxidative damage are also associated with progression of Alzheimer’s disease. Both of these effects are dampened by turmeric.

 

Safety:

Used in dietary amounts, turmeric is considered very safe. Serious adverse effects have not been reported in humans taking high doses of curcumin. In medicinal quantities, caution is warranted in the following situations:

The safety of turmeric in large doses has not been established for pregnant or breastfeeding women. That being said, there is no evidence of adverse effects with dietary consumption of turmeric in pregnancy or lactation.

Patients taking antiplatelet or anticoagulant drugs have an increased risk of bleeding when taking large doses of turmeric as it inhibits platelet aggregation.

Patients with bile duct obstruction or significant gallstone disease. Turmeric has been found to increase the contractions of the gallbladder. This effect promotes gallbladder emptying and can actually decrease the risk of gallstones in healthy people. However, in those with gallstone disease, these contractions of the gallbladder can increase gallstone “attacks” and the risk of bile duct obstruction by a large gallstone.

 

A note on “bioavailability”:

Despite the fact that turmeric seems to be a tremendously promising medicinal plant, it should be noted that many of the above-mentioned studies about the medicinal properties of turmeric have been conducted in animal models or in test-tube situations. Also, there are some studies which call into question the ability of orally ingested turmeric to be absorbed into the blood stream and disseminated into the body.

 

How to use turmeric:

I recommend that all of my patients include turmeric in their cooking as often as possible. I use it in grain dishes, on cooked vegetables, in egg, poultry recipes, and fish recipes on it’s own and as part of the curry powder I often add to my cooking.

In patients who have inflammatory conditions, compromised liver function, high cholesterol, or a high risk of cancer, I often recommend a turmeric tea:

Place 1tsp of ground turmeric and 2-3 slices of fresh ginger in a mug. Add boiling water. Cover and steep for 10 minutes.

 

In Summary:

Turmeric is a fantastic addition to the diet and a powerful medicinal herb. Its safety and efficacy make it a wonderful choice in many conditions involving inflammation and oxidative damage. So my recommendations: color your world yellow!

 

 

Please Note: This information is for educational purposes only. Consultation with a licensed health care practitioner is recommended for anyone suffering from a health ailment. You are free to use the information in this newsletter or pass it on to others, but please keep it intact and credit it to Dr. Leat Kuzniar, ND.

 

Cancer can take a tremendous tole on the body. Maintaining optimal nutrition during cancer treatment is essential to enhacing the effectiveness of the treatment and can be helpful in decreasing side effects of the treatments.

When I meet with patients who have been diagnosed with cancer, I help them to design a menu plan which supports immnune function, helps to preserve body stores of lean muscle, helps to repair and rebuild tissue, helps to improve energy, helps to improve tolerance of cancer treatments, and most importantly, helps to improve overall health and quality of life.
 
Here are some tips I often recommend for my patients:

• Eat small meals and snacks throughout the day to maintain energy and conquer decreased appetite..
• Make certain you are well hydrated: drink green tea, plenty of water, vegetable broth, diluted fruit juices, fresh vegetable juices. Try juicing cabbage, beets, carrots, broccoli, celery, cilantrol, asparagus, wheat grass, and leafy greens.
• Maintain adequate fiber intake to avoid constipation but add high fiber foods slowly and progressively as they can cause gas and bloating if added too quickly.
• Maintain adequate protein intake. Increase plant-based protein and fish in your diet. See the smoothie recipe below for an easy, digestible, nutrient-dense way to add protein when you're having a hard time eating.Decrease sugar and refined foods as much as possible. Choose nutrient-dense whole foods.
• Avoid alcohol and caffeineEat soups, broths, and congee if you're having a hard time with solids.
• Drink green tea throughout the day- at least three cups a day.
• Incorporate the following foods: mushrooms (especially shiitake, maitake), onions, garlic, tomato dishes, cruciferous vegetables (broccoli, cauliflower, kale, cabbage, Brussels sprouts)
• If you're experiencing nausea, try ginger, peppermint, or chamomile tea.
• Avoid large amounts of grapefruit if you are undergoing chemotherapy.
• Cook and freeze large batches of food so that difficulty of food preparation on a daily basis does not prevent you from getting the nutrients you need. Do not warm foods in plastic containers.

Protein Powder Smoothie:

• 2 Scoops Protein Powder (I prefer rice or whey protein, avoid powders which have added sugar/ artificial sweeteners, coloring or flavoring)
• ½ cup nuts or seeds or 3 tablespoons nut or seed butter (not peanuts)
• 1 cup of plain whole fat yogurt (organic preferred)- if not sensitive to dairy1 cup fresh fruit
• 1 tablespoon of honey, molasses, or agave
• 1 tablespoon of high quality flax seed oil
• Thin with rice/almond milk or pure fruit juice to make 24 fluid ounces.
• Drink up to 8oz three times a day

You may want to add the following to your smoothie:

• Probiotic powder
• Greens powder
• Ground flax seeds
• Ground walnuts

Most importantly, nurture yourself. Eat good, clean, health foods. Rest as much as you need to. Find ways to relax. Seek support. Bring laughter and family into your life.

Please Note: This information is for educational purposes only. Consultation with a licensed health care practitioner is recommended for anyone suffering from a health ailment.

If you have any questions, or would like to schedule an appointment, please feel free to contact Dr. Leat Kuzniar, ND at 201-757-5558 or, through email at drkuzniar@verizon.net.

For more information, please visit us on the web at www.njnaturopath.com

Sleep, glorious sleep!

As the mother of a one-year-old who is still working on sleeping through the night, I have come to be acutely aware of the importance of sleep. Sleep disturbance is more common than many of us would think. The National Sleep Foundation reports that 58% of adults experience insomnia a few times a week. In addition, the NSF reports that our children are sleeping less than the recommended number of hours and that up to 75% of them are experiencing sleep problems. In this month’s newsletter, we discuss the importance of sleep, some causes of insomnia, and some practical steps to improve your sleep.

Sleep is incredibly important to one’s health. Sleep, quite literally, is necessary for survival. In animal studies, it has been demonstrated that sleep depravation actually decreases life span. Sleep depravation causes impairment in immune function (increasing your risk of illnesses); decreased body temperature; and increased variability in heart rate.

During sleep, growth hormone is released and cells in our bodies increase the production of proteins which is essential for development and tissue repair and regeneration.

The release of melatonin (the sleep hormone) during sleep is important in that it is a potent antioxidant, neutralizing free radicals so that they do not cause damage to our cells.

Sleep is necessary for our concentration and attention span, memory, and physical performance. Sleep allows the portions of our brains which control emotions and social interactions to rest, thereby allowing us to maintain optimal emotional health and social functioning. Sleep deprivation can cause mood swings and even hallucinations. It has been associated with anxiety and depression.

In short, sleep deprivation can have a tremendous impact on one’s quality of life, and one’s health.

 

Insomnia is defined as either the inability to fall asleep (initiation insomnia) or abnormal wakefulness (maintenance insomnia). It can be caused by a variety of underlying conditions. Some common examples include the following: changes in our environment; pain or discomfort (due to a variety of causes); sleep apnea (cessation of breathing during sleep); hypoglycemia (drop in blood sugar); anxiety/ tension/ emotional arousal; depression; nocturnal myoclonus (shock-like contractions of muscle/s); restless leg syndrome; hormonal changes; use of alcohol, drugs (both pharmaceutical and illicit), or caffeine; parasomnias (including nightmare disorder, sleep terror disorder, and sleepwalking disorder).

 

Several natural treatment alternatives are available to help enhance your sleep. The most important steps you can take at home to improving your sleep involve a concept known as “Sleep Hygiene”. Here are some practical examples:

1)      As much as possible, try to establish a routine for going to bed and waking at the same time on a daily basis.

2)      Do not eat or drink for a few hours before your bedtime. This will decrease night-waking due to need to urinate, heartburn, discomfort due to gas, and stimulating effects of some foods and beverages. If you suffer from hypoglycaemia, you may want to eat high protein foods at your evening meal.

3)      Make your environment as conducive as possible to sleep: wear ear plugs or use a white noise machine; wear an eye mask or mount room-darkening shades.

4)      Your bedroom should be used exclusively for sleeping: avoid watching TV or reading in bed. When you’re ready to sleep, you should go to bed. If you can’t fall asleep after spending some time in bed, get out of bed and do something else for a short while before trying again.

5)      After 4pm, you should avoid caffeine (chocolate, coffee, tea). You should also avoid nicotine and alcohol, especially late in the day.

6)      Aerobic exercise (but not within three hours of your bedtime) often helps to enhance sleep.

7)      Avoid napping in the late afternoon or evening as this can disturb night-time sleep.

8)      Develop sleep rituals: take a warm bath; listen to calming music; do deep breathing or muscle relaxation exercises; try to clear your mind through meditation techniques before you go to bed. If done on a consistent basis, these rituals become cues to your body that it’s time to prepare for sleep.

9)      Sleep in darkness. This is important for the production of melatonin (the sleep hormone) which relies on changes in light to regulate it’s rhythm of secretion.

10)  You may want to drink some herbal tea made with herbs known to promote sleep (such as Chamomile or Lemon balm). Placing a cotton ball with a few drops of Lavender essential oil may also be helpful.

 

If these simple steps do not seem to help, consult your health care practitioner. At times, short-term pharmaceuticals can be helpful. However, one should be wary of dependency and side effects created by many of these agents. The primary objective should be to discover and treat the underlying cause of your sleep difficulties through the use of non-toxic treatments which will not leave you reliant on them to fall asleep in the long run. A naturopath is trained to help you to achieve improvement in your quality of sleep so that your quality of life is enhanced.

 

For now, sleep tight!