Kaizen Dietitian Barbara Bingham discusses the question of wild versus farmed fish.

I choose 'wild-caught' fish and shrimp because of research I've seen which found toxins, antibiotic residues and other disease-controlling drugs in fish and shrimp raised in extremely crowded farm conditions. If large quantities of chemicals were not used the farm fish would die.  (Thailand and other Asian farms are more dangerous than domestic conditions.)  As well as these substances ending up in the fish or shrimp you eat, the farm contaminates surrounding waters, fresh or ocean.  Because of concern about overfishing (which has threatened many species) some people assume eating farm-raised salmon, for example, is a way of protecting the wild population.  However, it takes several pounds of feed fish to produce one pound of salmon. The net result of salmon farming is greatly accelerated depletion of the numbers of fish in the oceans. Besides, farmed salmon has less flavor, less protein, and more fat than wild salmon, and its content of omega-3-fatty acids is not quite as high.  Look at your seafood counter or on the label of frozen products and it will clearly say "wild" or "wild-caught'.

www.kaizentotalwellness.com / www.drmishner.com

The Kaizen approach to eating means no "dieting". Diets simply do not work to develop a healthy, sustainable body weight.  Diets are, by definition, temporary vs. long-term changes in eating behaviors, the only method which helps you gradually achieve your desired weight and keep it.  However, we all know that nothing is more popular in our culture than the latest fad diet. Many are dangerously restrictive or imbalanced and you should check with a dietitian or doctor before starting an extreme diet.  One of the most popular diets we have found which is not extreme, and is relatively healthy and effective for those looking for a short-term plan, is the South Beach diet.  The best part of that plan is it encourages removing refined sugar from your diet.  This should be a goal and permanent intention for anyone.   If you stick with their recommendations, you could also benefit from eating less saturated fats -- which you should avoid to help raise your 'good' cholesterol and lower your 'bad' cholesterol.   One problem with South Beach is that the first-phase menus are so restrictive they can lead to rapid weight loss, followed by relief-binge eating and rapid weight gain.  Often called yo-yo dieting, this process is very unhealthy and hard on your critical body systems.  Also this initial weight loss can be mostly water or even muscle mass.   It is much better to eat more of a variety of foods in smaller portions and thus avoid nutritional deficiencies.  Call the Kaizen Wellness Center (941-556-7788) if you would like a one-time complementary pass to attend the Kaizen Healthy Lifestyle Class, next Monday, 6 -7 p.m. at Dr. Mishner's office in Lakewood Ranch.   One of the topics will be the South Beach Diet. 

Muscle atrophy is a normal part of aging, but we can actually do more ourselves to help this part of the body than almost any other part...we can control the conditioning and reconditioning of our muscles to a significant degree and the results are extremely beneficial.  What are seniors most afraid of? One thing is falling.  Recovering from a broken bone is very slow and sometimes not even possible when our muscles and bones have weakened too much.  By strengthening our bodies, we have better balance, and in the less-likely event of a fall, we have the agility and arm/hand strength to catch ourselves more safely.  Are you concerned about osteoporosis? While I harp on paying attention to our daily nutrition, getting enough protein, calcium and Vitamin D, I also must note that diet is not enough... you must include exercise, specifically weight resistance training in your regular self care. The very best way I've found to do this is by using the BioDensity machine - it only takes a few minutes once a week and it's designed so I can't hurt myself trying to lift weights or use equipment at a typical gym.   You need to experience it for yourself and if you mention this blog when you call the Kaizen Total Wellness Center you can schedule a complimentary session where a certified fitness professional will demonstrate the BioDensity machine with you so you can try it out with no cost or obligation.  The computer-measured results we see are increased bone density and muscle strength.  Please read about it further on our site and also the science of it here: http://www.biodensity.com/Science.html

During an extended period of time focused on weight loss, there will be weeks when there are more pounds lost than expected, sometimes less than expected and sometimes there are 'plateaus' where the scale just seems stuck for a while.

In Monday's Kaizen Healthy Lifestyle class we discussed how to deal with plateaus so they aren't too discouraging nor lengthy.  Again, keeping a food log is one of the best tools anyone has used which helps us not only be more mindful during the day but can provide important clues when weight loss plateaus and we aren't sure why. Class members shared that looking at the food log helped them break a plateau period by making them more conscious of portion sizes, how much water they were drinking, how frequently they were eating out at restaurants, and how much fiber they ate each day.

In addition to a high-fiber diet reducing your risk of diabetes, digestive disorders, hemorrhoids, certain cancers and heart disease, getting plenty of fiber assists with weight loss and weight maintenance.  The USFDA recommends including 20-30 grams of fiber each day.  Eating fiber adds no calories yet helps to keep you feeling full and satisfied.  When class members paid attention to getting enough fiber they found they were eating more desirable foods like fruits, vegetables and whole grains, and feeling satisfied. They decreased overeating and junk food snacking.

Keeping your eye on fiber has many benefits, and if you want to give your weight loss efforts a boost, read your food labels and choose higher fiber products. For example, for cold cereals, look for more than 5 g of fiber and less than 5 g of sugar per serving.  Adding sliced almonds or walnuts boosts any cereal's fiber without sugar, so try that also.

Sat., March 5, 2011

Harvey S. Mishner MD, founder of Kaizen Total Wellness and team physician for the Baltimore Orioles, chatting with Nick Markakis, star right fielder for the Orioles after the Orioles-Red Sox game at Ed Smith Stadium in Sarasota.

Monday's Kaizen Healthy Lifestyle class involved everyone in reviewing common food choices and identifying at least one nutritionally superior alternate.  The alternate had to be similar and tasty...no sense pretending you would just as soon eat cottage cheese as vanilla ice cream.  Many pairs were discussed - one item to Choose, one item to Lose.  For example, when looking at sugar content, their is no contest between orange Crystal Lite (choose) and carton orange juice (lose).  Significantly lower in sugar and calories are Emerald's Cocoa Roasted Almonds vs. peanut M & Ms.   Lose a lot of saturated fat by choosing olive oil over butter. Lose a ton of sodium by choosing low-sodium chicken broth over bouillion cubes.  Add fiber and a healthier carb by choosing rolled oats instead of bread crumbs in your recipes calling for filler.   You may have seen the book series 'Eat This - Not That', which is the same concept.  The problem with those books is they are NOT presenting a truly healthy choice with each 'Eat This' recommendation. They are simply saying one of the pair is better than the other... but it is often the lesser of two evils.  The Kaizen Healthy Lifestlye class is much more discerning.  Handouts from the 'Choose It-Lose It' class will be free to visitors at the upcoming Love Your Life Health Expo March 26 at Kaizen Total Wellness center in Lakewood Ranch.

We are very proud to sponsor a community-wide health fair, the first annual Love Your Life Health Expo, on Saturday, March 26th, 2011 from 10 am to 3 pm at the Kaizen Total Wellness Center located at 11505 Palmbrush Trail, near the intersection of Lakewood Ranch Blvd. and Hwy 70.

Free and open to the public, “Love Your Life 2011” will feature a wide variety of health care, safety and educational booths, each of which will focus on one of the many ways a person can protect their family,health and home.

Kaizen Total Wellness will have a full schedule of brief classes every half-hour featuring speakers Dr. Harvey Mishner, Marissa M. Brattole, Ph.D., and Sue Fox, a representative with Alzheimer’s Association, to name just a few. Topics to be addressed include Kaizen‘s Total  Wellness Plan, ways to improve self-esteem and body image, dealing with mental illness, Alzheimer’s disease and several other vital healthtopics.

Others represented during the day include Good Earth, Fit 2 Run, American Red Cross, Susan G. Komen, New Balance, Max Wellness, Suncoast Blood Mobile, the Manatee County Sheriffs Dept., and many more community organizations and businesses. There will be children’s activities provided by Kids R Kids and plenty of free samples and information for all to enjoy.