Eating salads, chicken, and brown rice can get boring if you prepare them the same way each time.  Adding spices and sauces can add flavor and variety without adding extra calories.  I always keep a bottle of Sriracha sauce (Asian hot sauce) in my pantry.  Throw a handful of cranberries or add blueberries to your salads for a different texture.  Try adding fresh herbs such as basil, mint, thyme, and rosemary to your marinades and stir-fries.  Keep a set of dried spices and experiment with them.  Curry is my go-to spice.  Yellow curry powder often contains a spice called turmeric that contains a chemical called curcumin which is currently being studied for its anti-cancer, and Alzheimer prevention properties. Get creative with your food, the only boundaries are your own imagination!

For the past 20 years, there has been much debate about whether carbohydrates are the main culprit in weight gain and if cutting them out of your diet can result in weight loss.  Several diets were developed that vilified starchy foods such as the Atkins Diet and the South Beach diet.  For years, many healthcare professionals were concerned that their patients were putting their lives at risk.  After all, for over 30 years the US Government has been pushing Americans to follow “Food Pyramids” that recommended 6-11 servings of bread, pasta, and cereals.

A recent study published in the Annals of Internal Medicine, titled “Effects of Low-Carbohydrate and Low-Fat Diets:  A Randomized Trial” showed that removing foods such pasta and rice from our diets may not be as dangerous as previously thought and may actually lower the risk of developing heart attacks and strokes.  The study consisted of two randomized groups, one was given a low-carbohydrate diet to follow and the other was instructed to eat a low fat diet.  After one year, the low-carb group lost more weight, had a greater decrease in fat mass, and had an increase in HDL (High Density Lipoprotein, also known as the “good” cholesterol) than the low-fat group.

What are the implications of this study?  First, we have to realize that carbohydrates are essentially long chains of sugars.  Though foods such as bread and pasta do not taste “sweet” when we eat them, after our body digests these foods, the effects are likely the same as eating a candy bar.  When a diabetic is given a bowl of pasta to eat, his sugar can be just as elevated as if he ate a bar of chocolate.  Many studies have shown that elevated blood sugar levels and the insulin surges after we eat excessive amounts of sugar can have deleterious effects on all organ systems.

I think the study also shows that avoiding fats is not always the correct answer.  There are many fats which can actually benefit us.  These are the “good fats” such as  Omega-3 fatty acids, and unsaturated fats found in deep sea fish and olive oil.  This study provides more evidence for scientific basis for the Mediterranean Diet.   This does not mean we should be indulging in all types of fatty foods.  There is still a direct correlation between saturated fat and trans-fats and cardiovascular disease.

I would highly recommend a low carb diet for everyone, especially if weight loss is your goal.  If you must have carbohydrates in the diet, make sure that they are “unrefined” carbs that are full of fiber.  For example, you should eat brown rice instead of white rice and whole wheat bread instead of white bread.  Anyone on a low carb diet should increase their dietary intake of fiber from plant sources such as fruits and vegetables.

The sale of orange juice has dropped to an all time low recently.  This is due in part to the growing realization that orange juice is little more than sugar water with vitamin C.  In fact the calories in orange juice is almost identical ounce per ounce as soda!  When I was growing up as a child, I recall watching TV commercials for cereals and showing a “complete breakfast” with a bowl of sugary multicolored cereal with milk, another tall glass of milk (never really understood why), and an equally tall glass of orange juice.  We now realize that many of these items are not the best way to start the day.  We are better off with protein in the form of eggs, dairy in the form of non-fat yogurt, and actual fruit instead of juice.  I’m glad that the public is gradually understanding how the media and lobby groups such as the citrus growers have shaped what is considered a “typical diet” and realizing that we need to reduce excess calories and simple sugars.  We need all the good news we can get as we are entering into an era where obesity is the new normal.  Now let’s hope we can see a reduction in fast food consumption!

Currently, Ebola is striking fear into many people’s lives.  Ebola is a virus which causes a type of hemorrhagic (bleeding) fever which we currently have no vaccine and medication to treat.  It has a high fatality rate, though there are people who can still survive after contracting Ebola virus.  In the countries of Liberia, Sierra Leone, and Guinea, Ebola is spreading among the densely populated areas.  There is also concern that cases of Ebola can be imported via air travel to other countries.

While this may invoke images of several Hollywood movies with images of people being quarantined and mass extinction of people, the reality is that Ebola is a relatively difficult virus to spread in countries with adequate healthcare.  Ebola is not spread via respiratory droplets as is the case with influenza or tuberculosis.  It is primarily spread via contact with blood or bodily secretions infected with the virus.  Also, the virus can only be spread by someone who has symptoms.  This means if the person is sick, they will be less likely to be traveling around or getting on planes.  The medical facilities, sanitation, and infrastructure of most countries can adequately contain the disease early and effectively prevent the spread.

What can you do to protect yourself from Ebola?  Avoid travel to the countries of Liberia, Sierra Leone, and Guinea.  The CDC has also put a travel alert for the country of Nigeria.  Get the right information about Ebola.  Unfortunately, during outbreaks some people become misinformed about Ebola and cause unnecessary panic.  The CDC has put out an excellent list of FAQ’s on Ebola.

What can you do to help?  I recommend donating to a charity such as Doctors Without Borders or the American Red Cross.  Both of them are actively helping to establish healthcare in impoverished and areas of disaster worldwide.  Every penny counts!  Donate blood at your local hospital.  Ebola victims need blood transfusions as part of their treatment.  During the summer, hospitals often have blood shortages because of the drop in donations.

As we are nearing hurricane season, this may also be a good time to make sure you are prepared for emergencies.  Look over your supplies and make sure they are current (e.g. food is unspoiled, batteries and flashlights are working).  Here are some tips from two previous blogs, “What information do I need to have in case of a medical emergency?” and “Being Prepared for Natural Disasters”.

The surgeon general announced this week that the rate of skin cancer is increasing and seen in even younger populations.  Some of this can be attributed to the popularity of indoor tanning and the lack of awareness of the dangers of UVA/UVB ray exposure.  One of the goals outlined by the surgeon general is education about sun protection among young people.  I recommend that we teach our children at an early age how to properly protect themselves from the sun.  Another interesting goal is create more shade in outdoor recreational areas.  Plant some trees around the outdoor areas of your yard and playgrounds.  Bring a beach umbrella to the beach or outdoor picnics.  Even on days when the sun is not so intense, ultraviolet rays can still cause damage.  Make sure you apply sunblock daily.