Have you ever tried frozen fruit? It's a great way to take advantage of the piles of berries and stone fruits that go on sale this time of year. Simply freeze them to pull out for a great cooling snack on a hot summer night.
I'm partial to frozen strawberries--I fill up a coffee mug and savor them while I watch the evening news.
Frozen bananas have the same consistency as ice cream. If you peel them and insert a wooden stick before freezing, you have a great alternative to a sugary popsicle.
Experiment and see what your own favorite is!
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Calculating your exercise heart rate the right way--if you're female, you may be exercising too hard!
inCYSTer Christine Marquette tweeted this interesting press release from Northwestern University, describing a study in which the formula for calculating exercise heart rate for women has been adjusted. It's an important study, because the target rate using this formula is lower than the traditional formula lumping men and women together. If you've been aiming for that higher number, you've likely been overshooting your exercise intensity...and that keeps you from burning fat. It may also exacerbate carbohydrate cravings, since exercise above your target zone burns primarily carbohydrates. If you have PCOS, excessively intense exercising can provoke bulking up, which is more likely when you're going at it harder than you need to.
I went ahead and calculated the old versus new numbers at 80% of your age-based maximum heart rate, for all ages between 18 and 70, they're below for your reference.
Age Old Formula New Formula
18 162 134
19 161 133
20 160 132
21 159 132
22 158 131
23 157 130
24 157 130
25 156 129
26 155 128
27 154 127
28 154 127
29 153 126
30 152 125
31 151 125
32 150 124
33 150 123
34 149 122
35 148 122
36 147 121
37 146 120
38 146 120
39 145 119
40 144 118
41 143 118
42 142 117
43 142 116
44 141 115
45 140 115
46 139 114
47 138 113
48 138 113
49 137 112
50 136 111
51 135 111
52 134 110
53 134 109
54 133 108
55 132 108
56 131 107
57 130 106
58 129 106
59 129 105
60 128 104
61 127 103
62 126 103
63 126 102
64 125 101
65 124 101
66 123 100
67 122 99
68 122 99
69 121 98
70 120 97
I went ahead and calculated the old versus new numbers at 80% of your age-based maximum heart rate, for all ages between 18 and 70, they're below for your reference.
Age Old Formula New Formula
18 162 134
19 161 133
20 160 132
21 159 132
22 158 131
23 157 130
24 157 130
25 156 129
26 155 128
27 154 127
28 154 127
29 153 126
30 152 125
31 151 125
32 150 124
33 150 123
34 149 122
35 148 122
36 147 121
37 146 120
38 146 120
39 145 119
40 144 118
41 143 118
42 142 117
43 142 116
44 141 115
45 140 115
46 139 114
47 138 113
48 138 113
49 137 112
50 136 111
51 135 111
52 134 110
53 134 109
54 133 108
55 132 108
56 131 107
57 130 106
58 129 106
59 129 105
60 128 104
61 127 103
62 126 103
63 126 102
64 125 101
65 124 101
66 123 100
67 122 99
68 122 99
69 121 98
70 120 97
Labels:
exercise,
exercise intensity,
target heart rate
Monday, June 28, 2010
If you are in Southern California and you're not sleeping...stop by Marina del Rey on July 24
Insomniacfest is based on what we've learned in working with PCOS. So many women with this disorder sleep poorly, and it can be the basis for poor eating habits and lack of energy for sleeping.
Come by yourself, or come with your spouse! (When men don't sleep well it can affect their fertility, too).
We've planned yoga on the beach, a didgeridoo class, sleep friendly foods...and a special dinner in the dark served by the popular Opaque Restaurant. Oh! And some informational lectures as well.
For more information please visit www.afterthediet.com/insomniacfestschedule.html
Come by yourself, or come with your spouse! (When men don't sleep well it can affect their fertility, too).
We've planned yoga on the beach, a didgeridoo class, sleep friendly foods...and a special dinner in the dark served by the popular Opaque Restaurant. Oh! And some informational lectures as well.
For more information please visit www.afterthediet.com/insomniacfestschedule.html
The BPA--PCOS link: What to do? Part 3 of 3
Bisphenol-A (BPA) is everywhere. In addition to cans and plastic packaging, it is found in thermal paper and carbonless copy paper, which are commonly used for receipts, airline tickets, event tickets, and labels. It is so ubiquitous that it was found in the urine of 95% of all people the CDC tested between 1988-1994.
One study found a strong correlation between body mass index (BMI) and BPA levels. That, to a dietitian, seems like a vicious cycle, since a lot of the foods I personally believe are associated with obesity (sodas, chips) are packaged in BPA-containing materials. So not only do you expose yourself to the chemical when exposing those foods and beverages...you are highly likely encouraging your body to hang on to those chemicals if you're eating them in a way that is out of balance with your daily caloric needs.
Staying lean, however, is not a guarantee you'll be protected. It is looking like BPA can elevate liver enzymes, a common problem with PCOS. And that problem persists even in normal weight individuals.
Scientists do believe BPA passes through the body very quickly. However, some of the problems associated with BPA seem to be nonreversible. And unborn babies and newborns, who are going through rapid development, seem to be highly susceptible to this effect. That means that you can reduce your exposure to BPA and lower your current levels, but you may not be able to undo all of the changes that BPA had the opportunity to make. You can eliminate future problems...but you may not be able to undo all that's been done.
I really want this blog to be positive and not scary. However, this is a very serious issue. Since many of you are eating to conceive and eventually eating for more than yourself, it's important to understand that how you choose to eat can impact more than just you. And it's not just about eating to conceive...it's about eating for a healthier next generation.
The less packaging your food comes in, over time, the less likely it is you'll be consuming BPA.
Gehring, Martin; Tennhardt, L., Vogel, D., Weltin, D., Bilitewski, B. (2004) (PDF). Bisphenol A Contamination of Wastepaper, Cellulose and Recycled Paper Products. Waste Management and the Environment II. WIT Transactions on Ecology and the Environment, vol. 78. WIT Press. http://rcswww.urz.tu-dresden.de/~gehring/deutsch/dt/vortr/040929ge.pdf. Retrieved 2009-10-15.
http://arstechnica.com/old/content/2008/09/plastic-additive-bpa-connected-to-diabetes-heart-disease.ars
One study found a strong correlation between body mass index (BMI) and BPA levels. That, to a dietitian, seems like a vicious cycle, since a lot of the foods I personally believe are associated with obesity (sodas, chips) are packaged in BPA-containing materials. So not only do you expose yourself to the chemical when exposing those foods and beverages...you are highly likely encouraging your body to hang on to those chemicals if you're eating them in a way that is out of balance with your daily caloric needs.
Staying lean, however, is not a guarantee you'll be protected. It is looking like BPA can elevate liver enzymes, a common problem with PCOS. And that problem persists even in normal weight individuals.
Scientists do believe BPA passes through the body very quickly. However, some of the problems associated with BPA seem to be nonreversible. And unborn babies and newborns, who are going through rapid development, seem to be highly susceptible to this effect. That means that you can reduce your exposure to BPA and lower your current levels, but you may not be able to undo all of the changes that BPA had the opportunity to make. You can eliminate future problems...but you may not be able to undo all that's been done.
I really want this blog to be positive and not scary. However, this is a very serious issue. Since many of you are eating to conceive and eventually eating for more than yourself, it's important to understand that how you choose to eat can impact more than just you. And it's not just about eating to conceive...it's about eating for a healthier next generation.
The less packaging your food comes in, over time, the less likely it is you'll be consuming BPA.
Gehring, Martin; Tennhardt, L., Vogel, D., Weltin, D., Bilitewski, B. (2004) (PDF). Bisphenol A Contamination of Wastepaper, Cellulose and Recycled Paper Products. Waste Management and the Environment II. WIT Transactions on Ecology and the Environment, vol. 78. WIT Press. http://rcswww.urz.tu-dresden.de/~gehring/deutsch/dt/vortr/040929ge.pdf. Retrieved 2009-10-15.
http://arstechnica.com/old/content/2008/09/plastic-additive-bpa-connected-to-diabetes-heart-disease.ars
Saturday, June 26, 2010
To our readers:
So much of what we promote for your health on this blog relates to the health gifts found in the ocean. So it was only natural for me to want to do something to help out with what is going on in the Gulf. I have a limited number of "live" seats available for this event, but the recorded version will be available until December 31, 2010.
Monika
The Oceans and Your Health, A Fundraiser for Our Animal Friends in the Gulf
Date: Wednesday, June 30, 2010
Time: 9:00pm - 10:30pm
Location: Webinar
Description .I am doing this (1) because I love animals, (2) I see what events like this ultimately do to our own health, and (3) I want others to make the link and be inspired to advocate as well.
A look at our oceans and how we depend on their health for our health. To be covered: fish and fish oil, fresh vs. farmed fish, food policy and how it affects oceanic health, and what we can each individually do to advocate for our owh health thhrough advocating for the health of our oceans.
100% of the money I raise through this webinar will be donated to the National Wildlife Federation.
Please check your time zone; the actual time listed on this event is Eastern Daylight Time. If you cannot attend live but wish to participate, you may purchase a recording of this event.
You may register for this webinar, both live and recorded, at this link:
So much of what we promote for your health on this blog relates to the health gifts found in the ocean. So it was only natural for me to want to do something to help out with what is going on in the Gulf. I have a limited number of "live" seats available for this event, but the recorded version will be available until December 31, 2010.
Monika
The Oceans and Your Health, A Fundraiser for Our Animal Friends in the Gulf
Date: Wednesday, June 30, 2010
Time: 9:00pm - 10:30pm
Location: Webinar
Description .I am doing this (1) because I love animals, (2) I see what events like this ultimately do to our own health, and (3) I want others to make the link and be inspired to advocate as well.
A look at our oceans and how we depend on their health for our health. To be covered: fish and fish oil, fresh vs. farmed fish, food policy and how it affects oceanic health, and what we can each individually do to advocate for our owh health thhrough advocating for the health of our oceans.
100% of the money I raise through this webinar will be donated to the National Wildlife Federation.
Please check your time zone; the actual time listed on this event is Eastern Daylight Time. If you cannot attend live but wish to participate, you may purchase a recording of this event.
You may register for this webinar, both live and recorded, at this link:
Friday, June 25, 2010
The BPA--PCOS Link...What To Do? Part 2 of 3
Even though it has been identified that BPA in the body is higher in women with PCOS than with women without it, what to do with this finding has yet to be clarified.
What the study did NOT tell us that still needs to be examined:
1. What level of BPA is associated with the beginning of onset of symptoms.
2. What period of a person's life is it most dangerous to be exposed to BPA--in the womb? Early childhood? Or accumulated exposure throughout life?
3. What is the best way to remove BPA from the body.
4. What rapid changes in weight do to BPA levels and liver/kidney function, since it tends to be stored in fat.
5. Whether or not there should be a "holding period" of weight loss before pursuing conception, to reduce exposure of the baby to any residual biologically available toxins.
I did find a web reference to a physician who sells a detoxifying supplement, supposedly peer-reviewed, but I couldn't find any independent supporting verification for his product. That is why I will not post the link here. It was not scientifically strong enough to convince me to encourage its use. If that changes, I'll be sure to update you.
The bottom line is, it's reasonable to infer that too much BPA in the body has strong potential to interfere with healthy hormone function. We can expect that in the future there will be a solution for lowering blood and tissue BPA levels that is scientifically sound, as well as safe.
And we can do our best to be more aware from this point forward of where BPA comes from and how to avoid it. I'll talk more about those kinds of actions tomorrow.
What the study did NOT tell us that still needs to be examined:
1. What level of BPA is associated with the beginning of onset of symptoms.
2. What period of a person's life is it most dangerous to be exposed to BPA--in the womb? Early childhood? Or accumulated exposure throughout life?
3. What is the best way to remove BPA from the body.
4. What rapid changes in weight do to BPA levels and liver/kidney function, since it tends to be stored in fat.
5. Whether or not there should be a "holding period" of weight loss before pursuing conception, to reduce exposure of the baby to any residual biologically available toxins.
I did find a web reference to a physician who sells a detoxifying supplement, supposedly peer-reviewed, but I couldn't find any independent supporting verification for his product. That is why I will not post the link here. It was not scientifically strong enough to convince me to encourage its use. If that changes, I'll be sure to update you.
The bottom line is, it's reasonable to infer that too much BPA in the body has strong potential to interfere with healthy hormone function. We can expect that in the future there will be a solution for lowering blood and tissue BPA levels that is scientifically sound, as well as safe.
And we can do our best to be more aware from this point forward of where BPA comes from and how to avoid it. I'll talk more about those kinds of actions tomorrow.
Thursday, June 24, 2010
The BPA--PCOS link...what to do? Part 1 of 3
If you're diligent about PCOS news, you probably haven't missed the press release reporting the finding that women with PCOS have 60% higher blood levels of bisphenol-a than other women.
The question is, what can you do with that information? My hunch is that many of you immediately wanted to know where you could get your blood levels tested and what to do if they turned out to be high. I worked much of yesterday trying to put together some answers for you, because it's highly likely that soon there will be people out there marketing solutions to all of you, some of which might be helpful...and others which are more likely to help fatten the other person's wallet than to improve your own personal situation.
The first thing I looked for was whether or not there was any way you could actually have your own blood BPA levels tested. I wrote to the Environmental Working Group, who has done some BPA testing, and who I trust.
Here is their response:
Thank you for your interest in EWG's work. Unfortunately, testing for toxins in the body is an expensive and time consuming endeavor. Some commercial labs will test for certain chemicals (and your physician may be some help here), but the kind of tests we ran for our BodyBurden reports would be almost impossible to procure for the average individual, not to mention cost prohibitive.
We are not associated with any lab in particular, but you might find the study’s methodologies--and what tests were run, and where--helpful:
http://archive.ewg.org/reports/bodyburden1/
http://archive.ewg.org/reports/bodyburden2/
In addition, we do not recommend that individuals seek body burden testing for the chemicals in the Human Toxome Project. These tests rarely provide any concrete information regarding the origin of your condition or the sources of your exposure.
1. Health effects of many of the industrial chemicals at levels found in people are mostly unknown. Most studies measure the toxic effects of these chemicals at high doses in animals. Few studies reveal potential health concerns from the complex, low-dose mixtures found in people.
2. We cannot at this time associate current health problems or predict future health problems from the chemicals that might be in your body. Scientists are only beginning to study the health effects of repeated exposures to trace levels of these chemicals. While studies suggest that some specific chemicals may play a role in certain health problems, risks to an individual are largely unknown. Genetics, timing of exposure, and levels of exposure all may be important.
3. Even if you were to be tested for dozens of chemicals, you would not know the added effect of the hundreds of other industrial chemicals that contaminate the human body at any given moment. The additive effects of the chemical mixtures found in people make understanding the potential health implications of your personal exposures even more complicated.
As an alternative we recommend that you review our site for suggestions of ways to limit your exposure to toxic chemicals, and join us in our fight for more protective policies that limit our exposures to harmful chemicals. Policy measures are the most permanent, cost effective, precautionary and equitable way to protect our health. Thanks again for your interest in our work.
Bottom line: running out and getting yourself tested for your own BPA levels is not a recommended response. Staying apprised and learning how to limit BPA exposure are great preventive strategies.
The question is, what can you do with that information? My hunch is that many of you immediately wanted to know where you could get your blood levels tested and what to do if they turned out to be high. I worked much of yesterday trying to put together some answers for you, because it's highly likely that soon there will be people out there marketing solutions to all of you, some of which might be helpful...and others which are more likely to help fatten the other person's wallet than to improve your own personal situation.
The first thing I looked for was whether or not there was any way you could actually have your own blood BPA levels tested. I wrote to the Environmental Working Group, who has done some BPA testing, and who I trust.
Here is their response:
Thank you for your interest in EWG's work. Unfortunately, testing for toxins in the body is an expensive and time consuming endeavor. Some commercial labs will test for certain chemicals (and your physician may be some help here), but the kind of tests we ran for our BodyBurden reports would be almost impossible to procure for the average individual, not to mention cost prohibitive.
We are not associated with any lab in particular, but you might find the study’s methodologies--and what tests were run, and where--helpful:
http://archive.ewg.org/reports/bodyburden1/
http://archive.ewg.org/reports/bodyburden2/
In addition, we do not recommend that individuals seek body burden testing for the chemicals in the Human Toxome Project. These tests rarely provide any concrete information regarding the origin of your condition or the sources of your exposure.
1. Health effects of many of the industrial chemicals at levels found in people are mostly unknown. Most studies measure the toxic effects of these chemicals at high doses in animals. Few studies reveal potential health concerns from the complex, low-dose mixtures found in people.
2. We cannot at this time associate current health problems or predict future health problems from the chemicals that might be in your body. Scientists are only beginning to study the health effects of repeated exposures to trace levels of these chemicals. While studies suggest that some specific chemicals may play a role in certain health problems, risks to an individual are largely unknown. Genetics, timing of exposure, and levels of exposure all may be important.
3. Even if you were to be tested for dozens of chemicals, you would not know the added effect of the hundreds of other industrial chemicals that contaminate the human body at any given moment. The additive effects of the chemical mixtures found in people make understanding the potential health implications of your personal exposures even more complicated.
As an alternative we recommend that you review our site for suggestions of ways to limit your exposure to toxic chemicals, and join us in our fight for more protective policies that limit our exposures to harmful chemicals. Policy measures are the most permanent, cost effective, precautionary and equitable way to protect our health. Thanks again for your interest in our work.
Bottom line: running out and getting yourself tested for your own BPA levels is not a recommended response. Staying apprised and learning how to limit BPA exposure are great preventive strategies.
Wednesday, June 23, 2010
Your DNA is not your destiny! How your lifestyle choices affect your genetic expression
Have you given up on changing your lifestyle because you've read that PCOS has a genetic connection? Did you know that what you eat, among other things, affects how your genes behave?
We've got a webinar on the topic tomorrow. If you can't make the live session, it will be available to purchase in its recorded form through December 31, 2010. This webinar can be attended individually, or as a component of the comprehensive PCOS professional training. The individual session costs $40, and the comprehensive training is $425.
Please note the time for YOUR TIME ZONE:
2 pm Eastern Daylight Time
1 pm Central Daylight Time
12 noon Mountain Daylight Time
11 am Pacific Daylight Time/Arizona
Linda's webinar will include
- Understanding the basics of genetics
- Fundamentals of Nutritional Genomics
- How diet and lifestyle can influence gene expression
- Why your DNA is not your destiny
ABOUT THE PRESENTER
Linda Caley, MA, RD, is a registered dietitian in private practice in Colchester, Connecticut. Her practice focuses on providing nutritional therapy and guidance for individuals of all ages. In addition to PCOS, she enjoys working with people with eating disorders and distorted body image, weight management issues, diabetes, and general, healthy lifestyle recommendations.
Linda has a special interest in functional medicine/nutrition, and its application to PCOS management.
Click here to register.
We've got a webinar on the topic tomorrow. If you can't make the live session, it will be available to purchase in its recorded form through December 31, 2010. This webinar can be attended individually, or as a component of the comprehensive PCOS professional training. The individual session costs $40, and the comprehensive training is $425.
Please note the time for YOUR TIME ZONE:
2 pm Eastern Daylight Time
1 pm Central Daylight Time
12 noon Mountain Daylight Time
11 am Pacific Daylight Time/Arizona
Linda's webinar will include
- Understanding the basics of genetics
- Fundamentals of Nutritional Genomics
- How diet and lifestyle can influence gene expression
- Why your DNA is not your destiny
ABOUT THE PRESENTER
Linda Caley, MA, RD, is a registered dietitian in private practice in Colchester, Connecticut. Her practice focuses on providing nutritional therapy and guidance for individuals of all ages. In addition to PCOS, she enjoys working with people with eating disorders and distorted body image, weight management issues, diabetes, and general, healthy lifestyle recommendations.
Linda has a special interest in functional medicine/nutrition, and its application to PCOS management.
Click here to register.
Have you been to PCOS Challenge lately?
I got a very exciting e-mail from Sasha Ottey this morning, she's ramping up for the release of her PCOS Challenge TV Show! If you're interested in learning more, here is the link to her most recent newsletter. Sasha's website and radio program are wonderful resources. I encourage you to check them out if you have not already done so.
Monday, June 21, 2010
Have a fruitilicious summer! Week 3
I had a bag of really sweet plums this week, as well as a few frozen chicken breasts. So I Googled both of these with the word "salad"...and found this really nice recipe from the Northwest Cherry Growers:
I didn't use the rice, and I bet if you like quinoa, as shown in the picture and in this second recipe, you could substitute that to further improve the protein content and glycemic index. I also used only half of the canola oil, and threw in a handful of sliced almonds instead.
Fruit and protein are a great combination for an easy summer dinner. And an easy way to get ideas, is to do what I did, Google the fruit and protein you have along with the word "salad". There's a pretty good chance someone has posted a recipe somewhere!
PLUM GINGER CHICKEN SALAD
Makes 4 servings, each serving equals three 5 A Day servings.
Ingredients
• 1 (4-to 6-ounce) package long grain and wild rice mix
• 2 cups cooked boneless chicken breast cubes
• 1/2 cup sliced green onions
• 4 plums, sliced
• 2 Tbsp vegetable oil
• 2 Tbsp lemon juice
• 1 Tbsp soy sauce
• 1/2 tsp ground ginger
Prepare rice mix as directed; cool to room temperature.
Combine rice, chicken, green onions and sliced plums in large mixing bowl.
To prepare dressing, combine oil, lemon juice, soy sauce and ginger; pour over rice mixture and toss lightly.
Chill until served.
Enjoy!
I didn't use the rice, and I bet if you like quinoa, as shown in the picture and in this second recipe, you could substitute that to further improve the protein content and glycemic index. I also used only half of the canola oil, and threw in a handful of sliced almonds instead.
Fruit and protein are a great combination for an easy summer dinner. And an easy way to get ideas, is to do what I did, Google the fruit and protein you have along with the word "salad". There's a pretty good chance someone has posted a recipe somewhere!
PLUM GINGER CHICKEN SALAD
Makes 4 servings, each serving equals three 5 A Day servings.
Ingredients
• 1 (4-to 6-ounce) package long grain and wild rice mix
• 2 cups cooked boneless chicken breast cubes
• 1/2 cup sliced green onions
• 4 plums, sliced
• 2 Tbsp vegetable oil
• 2 Tbsp lemon juice
• 1 Tbsp soy sauce
• 1/2 tsp ground ginger
Prepare rice mix as directed; cool to room temperature.
Combine rice, chicken, green onions and sliced plums in large mixing bowl.
To prepare dressing, combine oil, lemon juice, soy sauce and ginger; pour over rice mixture and toss lightly.
Chill until served.
Enjoy!
Friday, June 18, 2010
Oh the corny stories your produce is telling!
Did you know that by simply looking at your produce, you can tell if it's organic or genetically modified? It's very simple, actually. The clues are in the price look up (PLU) code, which is the number you key in during checkout for every piece of produce.
A regular PLU code has 4 numbers. That means it is not organic, and it is not genetically modified.
Organic produce comes with a 5-digit PLU code. The first of those numbers is 9, as you see here.
Genetically modified produce also comes with a 5-digit PLU code. The first of those numbers is 8.
Next time you go to the grocery store, try it for yourself! I'm curious to hear from anyone who does, if the awareness changes your buying habits...
A regular PLU code has 4 numbers. That means it is not organic, and it is not genetically modified.
Organic produce comes with a 5-digit PLU code. The first of those numbers is 9, as you see here.
Genetically modified produce also comes with a 5-digit PLU code. The first of those numbers is 8.
Next time you go to the grocery store, try it for yourself! I'm curious to hear from anyone who does, if the awareness changes your buying habits...
Wednesday, June 16, 2010
Have a fruitilicious summer! Week 2
I love peanut butter sandwiches. But I've stopped using jelly and started putting fruit on them instead. You've all eaten peanut butter and banana sandwiches...what about apples? Pears? The other day, I even had a peanut butter and strawberry sandwich. It was very tasty. I'm looking forward to the nectarine version tomorrow.
Go ahead...give it a whirl!
Go ahead...give it a whirl!
Monday, June 14, 2010
What dieting cows can teach you about your own fertility
When I ran across this research study, it immediately brought to mind most women I know with PCOS--because they focus so much on restrictive eating as a way to improve their condition. Women with PCOS that has not yet been diagnosed often develop eating disorders as a way to manage it. If their eating disorder is anorexia or bulimia, it encompasses deprivation. And it often bounces back into binge eating disorder when the PCOS wrangles control back in its direction.
And if you've tended to lean toward the binge eating direction, you've likely been advised to lose weight. And much of the advice you have been provided for how to do this, even by licensed health care providers, has been about eliminating--calories, carbohydrates, even entire food groups. Most of what I see on Facebook, Twitter, Yahoo Groups, where women with PCOS are talking about what they're eating, it's about extreme programs and denial.
It seems to be especially prevalent in women who are trying to conceive. So when I saw this study, I wanted to share it.
This is a study done on cows, but I believe there is a good takeaway lesson. So bear with me.
Seventy-two pregnant cows, about a month before their due dates, were assigned to 6 different dietary regimens:
After the calves were born to these cows, they were fed the same non-supplemented lactation diet.
From one week after birth, the cows underwent reproductive ultrasounds twice a week until they again ovulated. Here are the very interesting findings (I discuss them below).
1. Cows fed without caloric restriction had higher body weights before delivery, but after delivery, they had fewer ovarian cysts.
2. These cows, regardless of what kind of fat they were given, did have a higher incidence of uterine infections.
3. Regardless of diet treatment, the time it took for the uterus to return to its normal size did not differ.
4. It took longer for cows to ovulate after giving birth if they were fed canola oil, regardless of calorie level eaten, than it did if they were fed linola or flaxseed oil.
5. A greater percentage of cows whose diets were not restricted during their first pregnancy were able to conceive a second time with the first round of artificial insemination.
OK, the obvious omission in this study is the overfed cow. But cows are not natural binge eaters so it's understandable why this condition was not included in this study. But...what this study really highlights, is that restricting calories is not really the best fertility-friendly strategy. (The degree of restriction was actually far less in these cows than what many of our inCYST fans impose on themselves. It was the equivalent of a 1350 calorie diet for someone who would normally need 1800 calories to maintain their ideal weight.)
Secondly, even though we do talk about using canola oil because it has a nice omega-6 to omega-3 ratio, continuing to eat your favorite fried foods and using a "healthy" fat may not really be a productive strategy. You will help yourself most if you learn to eat foods that are not too high in fat.
Bottom line, it's not about the quantity of calories, it's more about the quality. It's not about extremes, it's about balance.
If you're having a hard time with balance, let us help you!
Colazo MG, Hayirli A, Doepel L, Ambrose DJ. Reproductive performance of dairy cows is influenced by prepartum feed restriction and dietary fatty acid source. J Dairy Sci. 2009 Jun;92(6):2562-71.
And if you've tended to lean toward the binge eating direction, you've likely been advised to lose weight. And much of the advice you have been provided for how to do this, even by licensed health care providers, has been about eliminating--calories, carbohydrates, even entire food groups. Most of what I see on Facebook, Twitter, Yahoo Groups, where women with PCOS are talking about what they're eating, it's about extreme programs and denial.
It seems to be especially prevalent in women who are trying to conceive. So when I saw this study, I wanted to share it.
This is a study done on cows, but I believe there is a good takeaway lesson. So bear with me.
Seventy-two pregnant cows, about a month before their due dates, were assigned to 6 different dietary regimens:
Ad lib eating with canola-supplemented feed
Ad lib eating with linola-supplemented feed
Ad lib eating with flax-supplemented feed
24% calorie restriction with 8% canola-supplemented feed
24% calorie restriction with 8% linola-supplemented feed
24% calorie restriction with 8% flax-supplemented feed
(Linola is a low omega-3 form of flax often fed to cattle)
After the calves were born to these cows, they were fed the same non-supplemented lactation diet.
From one week after birth, the cows underwent reproductive ultrasounds twice a week until they again ovulated. Here are the very interesting findings (I discuss them below).
1. Cows fed without caloric restriction had higher body weights before delivery, but after delivery, they had fewer ovarian cysts.
2. These cows, regardless of what kind of fat they were given, did have a higher incidence of uterine infections.
3. Regardless of diet treatment, the time it took for the uterus to return to its normal size did not differ.
4. It took longer for cows to ovulate after giving birth if they were fed canola oil, regardless of calorie level eaten, than it did if they were fed linola or flaxseed oil.
5. A greater percentage of cows whose diets were not restricted during their first pregnancy were able to conceive a second time with the first round of artificial insemination.
OK, the obvious omission in this study is the overfed cow. But cows are not natural binge eaters so it's understandable why this condition was not included in this study. But...what this study really highlights, is that restricting calories is not really the best fertility-friendly strategy. (The degree of restriction was actually far less in these cows than what many of our inCYST fans impose on themselves. It was the equivalent of a 1350 calorie diet for someone who would normally need 1800 calories to maintain their ideal weight.)
Secondly, even though we do talk about using canola oil because it has a nice omega-6 to omega-3 ratio, continuing to eat your favorite fried foods and using a "healthy" fat may not really be a productive strategy. You will help yourself most if you learn to eat foods that are not too high in fat.
Bottom line, it's not about the quantity of calories, it's more about the quality. It's not about extremes, it's about balance.
If you're having a hard time with balance, let us help you!
Colazo MG, Hayirli A, Doepel L, Ambrose DJ. Reproductive performance of dairy cows is influenced by prepartum feed restriction and dietary fatty acid source. J Dairy Sci. 2009 Jun;92(6):2562-71.
Friday, June 11, 2010
How Much Carbohydrate is the Right Amount of Carbohydrate?
We just received a question about carbohydrates, how much is enough, and how much is too little.
Personally, I like to aim for about 30% of calories as carbohydrates, with as many as possible being whole grains, vegetables, and whole fruits. Remember, the brain and nervous system run primarly on carbs and you can't completely eliminate them.
Doing the math, the amount of carbohydrates corresponding to common calorie levels are as follows:
Calories Grams of carbohydrate
1500 113
1600 120
1700 128
1800 135
1900 143
2000 150
BTW, just how important is your brain in the big scheme of metabolism?
--A pound of fat burns 2 calories per day.
--A pound of muscle burns 6 calories per day.
--A pound of brain/nervous system tissue burns 109 calories per day!
Could be that this explains why we always want to eat when we're stressed...it's ramping up the metabolism.
Manage the stress, manage the appetite, lessen the carbohydrate need.
Personally, I like to aim for about 30% of calories as carbohydrates, with as many as possible being whole grains, vegetables, and whole fruits. Remember, the brain and nervous system run primarly on carbs and you can't completely eliminate them.
Doing the math, the amount of carbohydrates corresponding to common calorie levels are as follows:
Calories Grams of carbohydrate
1500 113
1600 120
1700 128
1800 135
1900 143
2000 150
BTW, just how important is your brain in the big scheme of metabolism?
--A pound of fat burns 2 calories per day.
--A pound of muscle burns 6 calories per day.
--A pound of brain/nervous system tissue burns 109 calories per day!
Could be that this explains why we always want to eat when we're stressed...it's ramping up the metabolism.
Manage the stress, manage the appetite, lessen the carbohydrate need.
Wednesday, June 9, 2010
So now you've got triplets and you want to breastfeed...how much do you eat to fuel all that fueling?
We had a really interesting inquiry from a lactation consultant, who had been trying to find information to give her new mothers of multiple births, regarding how much they need to eat to maintain their own nutrition AND produce enough milk for multiple babies.
We have a great resource for that, inCYSTer Chris Wittmer, in Dayton, Ohio. Chris works for a medical practice that manages high-risk pregnancies. Chris' great answer is posted below. I wanted to share it with our readers, so that others looking for this information don't have to work so hard to find it. Enough of you are undergoing procedures that increase the chances of multiple birth, I wanted to be sure that from beginning to end, mother and babies are well fed!
I linked to the book in case anyone wanted to find it without an inordinate amount of hunting.
Thanks so much, Chris, and I hope this helps!
There are very few "official" recommendations for nutrition for mom while breastfeeding multiples, but Barbara Luke, who is the "guru" of nutrition for pregnancy with multiples has extrapolated some numbers/recommendations for a singleton mom to multiples. They are included in her book: "When You are Expecting Twins, Triplets, or Quads", 2nd edition, chapter 10.
The overall caloric recommendations are
--1000-1200 calories additional for twins (500-600 calories per baby),
--1500-1800 additional calories for triplets and
--2000 to 2400 additional calories for quads.
For twins her recommendation is 3200 calories/day and 160 g protein/day, keeping the distribution of calories approximately 40% carbohydrate, 20% protein, and 40% fat. Elizabeth Noble recommends about 3000 calories/day for twins (400 extra per baby The calcium needs are the greatest-increasing by 50%, so that would be in the range of 3000 mg/day.
Other important nutrients include Omega 3 fatty acids, Zinc, and Iodine. It is extremely important for mom to eat adequately or her milk supply will be diminished. Eat nutrient dense foods frequently to help get in the needed calories and nutrients and continue to drink adequate fluids-preferably milk, juice or water. I don't know if any of this will be helpful, but as has been said before, it is a subject that has not been addressed adequately in the literature. There is a need since the incidence of multiples is rising.
We have a great resource for that, inCYSTer Chris Wittmer, in Dayton, Ohio. Chris works for a medical practice that manages high-risk pregnancies. Chris' great answer is posted below. I wanted to share it with our readers, so that others looking for this information don't have to work so hard to find it. Enough of you are undergoing procedures that increase the chances of multiple birth, I wanted to be sure that from beginning to end, mother and babies are well fed!
I linked to the book in case anyone wanted to find it without an inordinate amount of hunting.
Thanks so much, Chris, and I hope this helps!
There are very few "official" recommendations for nutrition for mom while breastfeeding multiples, but Barbara Luke, who is the "guru" of nutrition for pregnancy with multiples has extrapolated some numbers/recommendations for a singleton mom to multiples. They are included in her book: "When You are Expecting Twins, Triplets, or Quads", 2nd edition, chapter 10.
The overall caloric recommendations are
--1000-1200 calories additional for twins (500-600 calories per baby),
--1500-1800 additional calories for triplets and
--2000 to 2400 additional calories for quads.
For twins her recommendation is 3200 calories/day and 160 g protein/day, keeping the distribution of calories approximately 40% carbohydrate, 20% protein, and 40% fat. Elizabeth Noble recommends about 3000 calories/day for twins (400 extra per baby The calcium needs are the greatest-increasing by 50%, so that would be in the range of 3000 mg/day.
Other important nutrients include Omega 3 fatty acids, Zinc, and Iodine. It is extremely important for mom to eat adequately or her milk supply will be diminished. Eat nutrient dense foods frequently to help get in the needed calories and nutrients and continue to drink adequate fluids-preferably milk, juice or water. I don't know if any of this will be helpful, but as has been said before, it is a subject that has not been addressed adequately in the literature. There is a need since the incidence of multiples is rising.
Labels:
breast feeding,
calories,
high risk pregnancies,
omega-3,
triplets,
zinc
Tuesday, June 8, 2010
Not always better, just because it's not plastic
There has been a lot of attention paid recently to BPA's, a kind of plastic found in beverage bottles, that has been associated with hormone disruption.
Naturally, when this is what you read in the news, you're going to gravitate toward non-plastic options. Even if it's natural, and biodegradable, there are things you may want to know before buying disposable cups, plates, and utensils.
Three types of bio-materials predominate in the dinnerware market.
Sugarcane, or bagasse, is made from the fibers left over from processing sugarcane stalks for their juice. Bagasse can also be made from sorghum or agave fibers. To the consumer, it's a benign and reasonable substitute. It may come at a price, however, as workers in the factories that produce bagasse are at greater risk of lung disease. It can hold materials up to 200 degrees Fahrenheit.
Corn, or polylactic acid (PLA), is another common source for biodegradable dinnerware. One of the problems with PLA is that it begins to degrade at around 190 degrees Fahrenheit. This may render leaching into the beverage or liquid the container is holding. Since up to 86 percent of corn is genetically modified, and we've discussed a few potential health risks related to consuming genetically modified organisms, this may not be the number one choice. Note the heat disclaimer on this vendor's website.
Potatoes, or taterware, may hold the best promise. Its materials are 100% non-GMO. Of the three choices, it is the most heat stable, tolerating temperatures up to 375 degrees Fahrenheit.
I know this may seem a little off topic, but I know many of you readers are doing pretty well with your diets and still looking for PCOS relief. When I find this kind of information I like to post it, as little things do add up, and it's important to be aware of how seemingly neutral choices may in fact be influencing your biochemistry.
Photo source: World Centric
Naturally, when this is what you read in the news, you're going to gravitate toward non-plastic options. Even if it's natural, and biodegradable, there are things you may want to know before buying disposable cups, plates, and utensils.
Three types of bio-materials predominate in the dinnerware market.
Sugarcane, or bagasse, is made from the fibers left over from processing sugarcane stalks for their juice. Bagasse can also be made from sorghum or agave fibers. To the consumer, it's a benign and reasonable substitute. It may come at a price, however, as workers in the factories that produce bagasse are at greater risk of lung disease. It can hold materials up to 200 degrees Fahrenheit.
Corn, or polylactic acid (PLA), is another common source for biodegradable dinnerware. One of the problems with PLA is that it begins to degrade at around 190 degrees Fahrenheit. This may render leaching into the beverage or liquid the container is holding. Since up to 86 percent of corn is genetically modified, and we've discussed a few potential health risks related to consuming genetically modified organisms, this may not be the number one choice. Note the heat disclaimer on this vendor's website.
Potatoes, or taterware, may hold the best promise. Its materials are 100% non-GMO. Of the three choices, it is the most heat stable, tolerating temperatures up to 375 degrees Fahrenheit.
I know this may seem a little off topic, but I know many of you readers are doing pretty well with your diets and still looking for PCOS relief. When I find this kind of information I like to post it, as little things do add up, and it's important to be aware of how seemingly neutral choices may in fact be influencing your biochemistry.
Photo source: World Centric
Labels:
bagasse,
genetically modified,
polylactic acid,
taterware
Monday, June 7, 2010
#1 Food Rule--If it's not easy, and tasty...don't bother
I work with and talk about food all day long. But if it's not easy, I don't bother. Food should be fun, not tedious. And if you don't like it, you're never going to eat it.
That's why I wanted to pass along a great idea from colleague Tavis Piattoly, sports dietitian for the New Orleans Saints, the New Orleans Hornets, and St. Amant High School Athletics.
Over the weekend, he shared that he grilled butternut squash, and it turned out tasting just like sweet potato fries! All he did, was brush them with olive oil, salt, pepper, and garlic powder...then put them on a sheet of tin foil on the grill.
And voila! A tasty summer treat to go with whatever protein you choose to grill. Not to mention nice doses of vitamins A, C, E, and folate.
Thanks, Tavis! Next time give me a heads up on dinnertime. I promise I'll bring dessert. :)
That's why I wanted to pass along a great idea from colleague Tavis Piattoly, sports dietitian for the New Orleans Saints, the New Orleans Hornets, and St. Amant High School Athletics.
Over the weekend, he shared that he grilled butternut squash, and it turned out tasting just like sweet potato fries! All he did, was brush them with olive oil, salt, pepper, and garlic powder...then put them on a sheet of tin foil on the grill.
And voila! A tasty summer treat to go with whatever protein you choose to grill. Not to mention nice doses of vitamins A, C, E, and folate.
Thanks, Tavis! Next time give me a heads up on dinnertime. I promise I'll bring dessert. :)
Friday, June 4, 2010
The Inconvenient Truth About Wild Salmon
I wrote this article two years ago for a newsletter I was publishing. As we face a very important issue in the Gulf of Mexico, the issue of farmed fish needs to be revisited. I hope this creates awareness and opens up dialogue. For my nutrition colleagues reading this blog, we can be such an important part of the solution...provided we disseminate the real facts.
Despite our current love affair with salmon, our relationship with this cold-water fish has not always been productive. As recently as 30 years ago, it was reported that as much as 80% of a year’s supply was commercially fished out of the water. Despite an awareness of a need for better fishing practices and attention to sustainability, recent salmon fisheries were shut down along the Pacific Coast due to drastic drops in supplies.
As salmon gains favor as the fish with the highest known concentration of the coveted omega-3 fatty acids,
threats on its numbers, and its ability to sustain itself, are only likely to increase. One answer to maintaining salmon populations has been to farm them. However, fish farming has not been an industry that has been met with open arms. Current popular wisdom—and professional recommendations—tend to lean toward “wild Alaskan salmon” as the ultimate in seafood choices. However, it is just not that simple.
It is not at all a Free Willy scenario.
It is important to understand what “wild” really means. These “wild” salmon we envision with a lifetime of free ocean swimming are not all that likely to start life as a salmon egg hatching free of human contact and growing into an adult that has lived a life free of farms, pesticides, or any human mishandling.
Salmon are a migratory fish. In an ideal scenario, they would have free access to both oceans, where they
would spend most of their time, and rivers, where they swim to reproduce. Unfortunately, as many rivers the salmon used for spawning were dammed to be used for generating hydroelectric power, the salmon lost their breeding ground. In order to keep the prized fish from completely losing reproductive ground, salmon hatcheries were developed. It is here that salmon eggs are collected and hatched, and where a very high percentage of “wild” salmon begin their lives.
Actually, the process is a little more involved. Adult salmon are killed. Their eggs and sperm are collected
and combined, and the fish resulting from this process are raised in the hatchery (in a tank or a concrete
pond) for about 2 years. They are then released into the oceans, and can legally be called “wild.” As Mark
Powell, Vice President for Fish Conservation at the Ocean Conservancy and creator of the blog, “Blogfish”
describes it, “a ‘wild’ salmon may live half its life in a pond and the next half swimming in the open ocean, compared to a ‘farmed’ salmon that lives half its life in a pond and the next half in an open-ocean net pen. When in captivity, the ‘wild’and ‘farmed’ salmon are in nearly identical conditions….. Also certain is that if you eat so-called "wild" salmon you have probably paid wild fish prices for fish that were spawned in a bucket and did some hard time in a concrete pond. ”
Based on this description, the terms “wild” and “farmed” merely describe what part of a fish’s life was spent
in captivity. The percentage of “wild” salmon that are actually hatchery-derived varies from region to region,
but as reported by blogfish, is 25% of Alaskan and British Columbia salmon, and at least 75% of salmon from Washington, Oregon, and California. Even the prestigious, expensive Copper River salmon is not exempt; as much as 24% of Copper River salmon in the market originated in hatcheries. Powell writes, “For a scientist, there are three main types of salmon, wild, farmed, and hatchery. But fishermen and the seafood industry call salmon wild if they're caught in the ocean, no matter how long they actually lived free.”
What this translates into, is that a label denoting “wild Alaskan salmon” is telling you that you have a 75% chance of having a fish that did not spend any of its life in any artificial confinement, as a hatchling, or as an adult. You are not guaranteed that this fish spent 100% of its life in the wild before being caught. The best bet
for wild salmon, according to blogfish, is the Copper River king variety, which is almost 100% wild.
Why would hatchery-bred fish be labeled as wild? Salmon populations have been declining for decades.
Much of the research about why, implicates damming of rivers that they need to have access to in order to
spawn. Hatcheries were originally developed as a means to maintain salmon populations, but it’s been difficult to produce evidence that this practice is actually effective. Rather than address the real issue, “wild” was redefined to include hatchery-bred fish, in order to create the impression that salmon populations are healthy, rather than declining. Unfortunately, words can only do so much. This past season, reality hit hard when Pacific fisheries had to close the salmon catch because populations were too low.
What is it about hatchery salmon that endangers the truly wild Salmon? Numerous issues, according to Salmon Nation, an organization dedicated to protecting salmon integrity. Initially, hatchery salmon were fed a mixture of fish offal, horse meat, tripe, and condemned pork and beef that ultimately spread disease throughout the populations of fish these hatchery fingerlings interacted with once they were released.
In 1960, feed was changed to pellets made from fishmeal. This new pellet drastically increased the numbers of fingerlings that survived to a size where they could be released into local rivers. However, in the numbers they were being released, they were competing for available food with truly wild salmon.
There has been a tendency on the part of hatcheries to assume that salmon are interchangeable from river to
river. Aquascientists have learned, however, that each strain of salmon, over hundreds of thousands of years, has developed immune systems specifically capable of defending against parasites and diseases found in the waters in which it is native. Fish whose parents were native to one river simply do not have the natural defenses to successfully survive the elements of a neighboring river. Indiscriminate release of salmon into a variety of environments results in a decreased immune resistance which is perpetuated into wild salmon as interbreeding occurs. The result is overall decreased survival rates, and ultimately dimished salmon populations.
The point of this article is not to determine which is better, wild or farmed salmon. Those debates exist in
abundance in other printed and electronic media. The purpose is to challenge whether or not nutrition specialists are helping or exacerbating the problem of declining salmon populations by not looking closer at facts before making recommendations and understanding labeling laws. It is true, salmon is the densest source of omega-3 fatty acids compared to other fish. And it is true, a truly wild salmon is nutritionally superior to any kind of salmon that spent any of its life in captivity.
Could it also be true, however, that promoting the perception that a wild salmon is something that it may
not be, only puts more pressure on a declining population of fish that is already struggling to survive?
One thing we CAN do, is to encourage consumption of a wide variety of fish. Salmon is not the only fish that contains omega-3’s.
We can also educate about the issue of hatcheries. If the demand for a product declines, it puts pressure on the industry that depends on sales of that product to adapt its practices in order to sustain itself.
The current situation has resulted from multiple detrimental policies affecting salmon and the habitat they depend on. It supports the argument that waiting for policy makers to figure out how to fix the problem may not be a viable solution. Reducing demand for a product that encourages ineffective policies to continue, in other words, voting with our collective purchases, may be the best sustainability strategy of all.
REFERENCES
http://www.salmonnation.com/essays/hatcheries.html
http://www.nativefishsociety.org/conservation/biblio/wild_vs_hatchery/index.html
http://www.blogfishx.blogspot.com/
Despite our current love affair with salmon, our relationship with this cold-water fish has not always been productive. As recently as 30 years ago, it was reported that as much as 80% of a year’s supply was commercially fished out of the water. Despite an awareness of a need for better fishing practices and attention to sustainability, recent salmon fisheries were shut down along the Pacific Coast due to drastic drops in supplies.
As salmon gains favor as the fish with the highest known concentration of the coveted omega-3 fatty acids,
threats on its numbers, and its ability to sustain itself, are only likely to increase. One answer to maintaining salmon populations has been to farm them. However, fish farming has not been an industry that has been met with open arms. Current popular wisdom—and professional recommendations—tend to lean toward “wild Alaskan salmon” as the ultimate in seafood choices. However, it is just not that simple.
It is not at all a Free Willy scenario.
It is important to understand what “wild” really means. These “wild” salmon we envision with a lifetime of free ocean swimming are not all that likely to start life as a salmon egg hatching free of human contact and growing into an adult that has lived a life free of farms, pesticides, or any human mishandling.
Salmon are a migratory fish. In an ideal scenario, they would have free access to both oceans, where they
would spend most of their time, and rivers, where they swim to reproduce. Unfortunately, as many rivers the salmon used for spawning were dammed to be used for generating hydroelectric power, the salmon lost their breeding ground. In order to keep the prized fish from completely losing reproductive ground, salmon hatcheries were developed. It is here that salmon eggs are collected and hatched, and where a very high percentage of “wild” salmon begin their lives.
Actually, the process is a little more involved. Adult salmon are killed. Their eggs and sperm are collected
and combined, and the fish resulting from this process are raised in the hatchery (in a tank or a concrete
pond) for about 2 years. They are then released into the oceans, and can legally be called “wild.” As Mark
Powell, Vice President for Fish Conservation at the Ocean Conservancy and creator of the blog, “Blogfish”
describes it, “a ‘wild’ salmon may live half its life in a pond and the next half swimming in the open ocean, compared to a ‘farmed’ salmon that lives half its life in a pond and the next half in an open-ocean net pen. When in captivity, the ‘wild’and ‘farmed’ salmon are in nearly identical conditions….. Also certain is that if you eat so-called "wild" salmon you have probably paid wild fish prices for fish that were spawned in a bucket and did some hard time in a concrete pond. ”
Based on this description, the terms “wild” and “farmed” merely describe what part of a fish’s life was spent
in captivity. The percentage of “wild” salmon that are actually hatchery-derived varies from region to region,
but as reported by blogfish, is 25% of Alaskan and British Columbia salmon, and at least 75% of salmon from Washington, Oregon, and California. Even the prestigious, expensive Copper River salmon is not exempt; as much as 24% of Copper River salmon in the market originated in hatcheries. Powell writes, “For a scientist, there are three main types of salmon, wild, farmed, and hatchery. But fishermen and the seafood industry call salmon wild if they're caught in the ocean, no matter how long they actually lived free.”
What this translates into, is that a label denoting “wild Alaskan salmon” is telling you that you have a 75% chance of having a fish that did not spend any of its life in any artificial confinement, as a hatchling, or as an adult. You are not guaranteed that this fish spent 100% of its life in the wild before being caught. The best bet
for wild salmon, according to blogfish, is the Copper River king variety, which is almost 100% wild.
Why would hatchery-bred fish be labeled as wild? Salmon populations have been declining for decades.
Much of the research about why, implicates damming of rivers that they need to have access to in order to
spawn. Hatcheries were originally developed as a means to maintain salmon populations, but it’s been difficult to produce evidence that this practice is actually effective. Rather than address the real issue, “wild” was redefined to include hatchery-bred fish, in order to create the impression that salmon populations are healthy, rather than declining. Unfortunately, words can only do so much. This past season, reality hit hard when Pacific fisheries had to close the salmon catch because populations were too low.
What is it about hatchery salmon that endangers the truly wild Salmon? Numerous issues, according to Salmon Nation, an organization dedicated to protecting salmon integrity. Initially, hatchery salmon were fed a mixture of fish offal, horse meat, tripe, and condemned pork and beef that ultimately spread disease throughout the populations of fish these hatchery fingerlings interacted with once they were released.
In 1960, feed was changed to pellets made from fishmeal. This new pellet drastically increased the numbers of fingerlings that survived to a size where they could be released into local rivers. However, in the numbers they were being released, they were competing for available food with truly wild salmon.
There has been a tendency on the part of hatcheries to assume that salmon are interchangeable from river to
river. Aquascientists have learned, however, that each strain of salmon, over hundreds of thousands of years, has developed immune systems specifically capable of defending against parasites and diseases found in the waters in which it is native. Fish whose parents were native to one river simply do not have the natural defenses to successfully survive the elements of a neighboring river. Indiscriminate release of salmon into a variety of environments results in a decreased immune resistance which is perpetuated into wild salmon as interbreeding occurs. The result is overall decreased survival rates, and ultimately dimished salmon populations.
The point of this article is not to determine which is better, wild or farmed salmon. Those debates exist in
abundance in other printed and electronic media. The purpose is to challenge whether or not nutrition specialists are helping or exacerbating the problem of declining salmon populations by not looking closer at facts before making recommendations and understanding labeling laws. It is true, salmon is the densest source of omega-3 fatty acids compared to other fish. And it is true, a truly wild salmon is nutritionally superior to any kind of salmon that spent any of its life in captivity.
Could it also be true, however, that promoting the perception that a wild salmon is something that it may
not be, only puts more pressure on a declining population of fish that is already struggling to survive?
One thing we CAN do, is to encourage consumption of a wide variety of fish. Salmon is not the only fish that contains omega-3’s.
We can also educate about the issue of hatcheries. If the demand for a product declines, it puts pressure on the industry that depends on sales of that product to adapt its practices in order to sustain itself.
The current situation has resulted from multiple detrimental policies affecting salmon and the habitat they depend on. It supports the argument that waiting for policy makers to figure out how to fix the problem may not be a viable solution. Reducing demand for a product that encourages ineffective policies to continue, in other words, voting with our collective purchases, may be the best sustainability strategy of all.
REFERENCES
http://www.salmonnation.com/essays/hatcheries.html
http://www.nativefishsociety.org/conservation/biblio/wild_vs_hatchery/index.html
http://www.blogfishx.blogspot.com/
Thursday, June 3, 2010
Have a fruitilicious summer! Week 1
I love fruit. All fruit. I could survive on it if it was nutritionally complete.
I am also surprised at how many women with PCOS avoid fruit, because they've been told it's too high in carbohydrates. And then they tell me about what they binged on late at night after a full day of avoiding fruit.
Fruit isn't just carbs. It's fiber. And vitamins, minerals, and antioxidants! Lots and lots of antioxidants! This word should be tattooed backward on all of your foreheads so that every time you look in the mirror you are reminded that PCOS is oxidizing you faster than your body normally would allow itself to be...and your best defense is...fruits and vegetables!
Fruit is best eaten with a protein, so that its glycemic effect is lessened. I thought, while fruit was in high season, I'd post a weekly fruit idea and see how it gets you started.
I'm really in love with this tea and fruit idea I recently wrote about. It's really just decaffeinated tea with sliced fruit in the bottom, like you'd see in sangria. This really adds so little sugar to the batch that you can have it without worrying too much about the carbs. The tea itself has antioxidants, especially if you use decaffeinated green tea, which gives you a potent double whammy that is far better for your body than any soda ever canned.
You can make tee-gria with any kind of fruit that's cheap. So I've just been going to the store, buying a bunch of fruit on sale, and making decaffeinated tea. It's just sweet enough, without being too sweet, and a nice change from water. Right now I have peaches in my tea. I am curious how the cherries are going to taste!
The combinations of fruits and teas out there, could keep you busy experimenting for years! If you came up with a great combination in your own kitchen...please share with us!
I am also surprised at how many women with PCOS avoid fruit, because they've been told it's too high in carbohydrates. And then they tell me about what they binged on late at night after a full day of avoiding fruit.
Fruit isn't just carbs. It's fiber. And vitamins, minerals, and antioxidants! Lots and lots of antioxidants! This word should be tattooed backward on all of your foreheads so that every time you look in the mirror you are reminded that PCOS is oxidizing you faster than your body normally would allow itself to be...and your best defense is...fruits and vegetables!
Fruit is best eaten with a protein, so that its glycemic effect is lessened. I thought, while fruit was in high season, I'd post a weekly fruit idea and see how it gets you started.
I'm really in love with this tea and fruit idea I recently wrote about. It's really just decaffeinated tea with sliced fruit in the bottom, like you'd see in sangria. This really adds so little sugar to the batch that you can have it without worrying too much about the carbs. The tea itself has antioxidants, especially if you use decaffeinated green tea, which gives you a potent double whammy that is far better for your body than any soda ever canned.
You can make tee-gria with any kind of fruit that's cheap. So I've just been going to the store, buying a bunch of fruit on sale, and making decaffeinated tea. It's just sweet enough, without being too sweet, and a nice change from water. Right now I have peaches in my tea. I am curious how the cherries are going to taste!
The combinations of fruits and teas out there, could keep you busy experimenting for years! If you came up with a great combination in your own kitchen...please share with us!
Wednesday, June 2, 2010
Attention Dr. Gretchen fans, there's a new radio interview for you!
If you're a Doctor Gretchen fan, and you missed her PCOS Challenge interview about PCOS and relationships last night, you can find the recording in the archives.
As Gretchen said on her Facebook fan page, "We talked love, sex, work, marriage, dysfunctional family systems, and a whole lot more!"
Go to http://www.pcoschallenge.com/ to find the link.
As Gretchen said on her Facebook fan page, "We talked love, sex, work, marriage, dysfunctional family systems, and a whole lot more!"
Go to http://www.pcoschallenge.com/ to find the link.
New Infertility Program Puts Mother Nature (and the Clarendon Hotel) Into The Equation
FOR IMMEDIATE RELEASE:
Phoenix, AZ (June 2, 2010). Monika M. Woolsey, a registered dietitian, knows the story well. “Can you please help me? I failed fertility treatment, and I’m desperate for a baby, but I’m emotionally and financially exhausted.” She finally decided to do something about it. During ten years of specializing in infertility, she used her training in nutrition and exercise physiology to create a program that naturally balances hormones. She’s trained a few dozen colleagues in the concept, and they’re confirming her findings—a few simple tweaks in diet and lifestyle can greatly enhance fertility.
Michele Gorman, MS, RD, LD, of Twin City Nutrition in Minneapolis , trained with Monika. “My client who was trying for over 2 1/2 years, tried in-vitro fertilization, and was working with one of the best reproductive medicine clinics in the city. She found herself depressed, exhausted and believing that she would never conceive. She never had any expectation that she would leave my office with a plan to promote ovulation, but that day we did exactly that and at her 5-week visit, she shared in tears that she was PREGNANT!”
Woolsey has teamed with the Clarendon Hotels to offer a Full Moon Couples Fertility Getaway, where the specifics of this program will be presented in a relaxed, nonclinical environment. One, two, and three night packages will provide information about simple natural choices as either a first intervention or as an adjunct to traditional medical treatment. In addition to lectures, a variety of experiences (couples massages, rooftop starlight yoga, couples facials, and individual consultations) will focus on emotionally supporting couples whose pursuit of familyhood has started to erode their relationship. The first program will be held June 24-27, with additional programs during full moons scheduled through 2010.
“The entire program is devoted to the couple and their relationship. If the goal is to bring children into this world, as much as possible, I want those parents to be happy and excited, not completely exhausted when it finally comes to be,” says Woolsey.
For further information on Fertile Intentions Couples Day Spas, visit www.afterthediet.com/fertileintentions.html
Contact:
Monika Woolsey, MS, RD
Fertile Intentions Couples Day Spas
www.afterthediet.com/fertileintentions.html
monikawoolsey@gmail.com
623-486-0737
Phoenix, AZ (June 2, 2010). Monika M. Woolsey, a registered dietitian, knows the story well. “Can you please help me? I failed fertility treatment, and I’m desperate for a baby, but I’m emotionally and financially exhausted.” She finally decided to do something about it. During ten years of specializing in infertility, she used her training in nutrition and exercise physiology to create a program that naturally balances hormones. She’s trained a few dozen colleagues in the concept, and they’re confirming her findings—a few simple tweaks in diet and lifestyle can greatly enhance fertility.
Michele Gorman, MS, RD, LD, of Twin City Nutrition in Minneapolis , trained with Monika. “My client who was trying for over 2 1/2 years, tried in-vitro fertilization, and was working with one of the best reproductive medicine clinics in the city. She found herself depressed, exhausted and believing that she would never conceive. She never had any expectation that she would leave my office with a plan to promote ovulation, but that day we did exactly that and at her 5-week visit, she shared in tears that she was PREGNANT!”
Woolsey has teamed with the Clarendon Hotels to offer a Full Moon Couples Fertility Getaway, where the specifics of this program will be presented in a relaxed, nonclinical environment. One, two, and three night packages will provide information about simple natural choices as either a first intervention or as an adjunct to traditional medical treatment. In addition to lectures, a variety of experiences (couples massages, rooftop starlight yoga, couples facials, and individual consultations) will focus on emotionally supporting couples whose pursuit of familyhood has started to erode their relationship. The first program will be held June 24-27, with additional programs during full moons scheduled through 2010.
“The entire program is devoted to the couple and their relationship. If the goal is to bring children into this world, as much as possible, I want those parents to be happy and excited, not completely exhausted when it finally comes to be,” says Woolsey.
For further information on Fertile Intentions Couples Day Spas, visit www.afterthediet.com/fertileintentions.html
Contact:
Monika Woolsey, MS, RD
Fertile Intentions Couples Day Spas
www.afterthediet.com/fertileintentions.html
monikawoolsey@gmail.com
623-486-0737
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