Friday Favorites.

Here are this week's favorites...a day late!

1.  Purple Moon.  Maybe I should start a "Cheap Wine-o-the-week" blog.  We love trying to find the cheapest bottle of wine possible that still tastes great of course.  It's the one thing Tim and I actually enjoy shopping for together!  I don't think many people can say they enjoy shopping with their spouse/significant other, so I'll mark that as a plus.  This Purple Moon wine we found at Trader Joe's is a 2009 Shiraz and it is the perfect school night wine for us (I've probably said that about other wines, but I guess this one takes the lead at this point!).  At $3.99 a bottle, this definitely fits into my poor-broke-medical-student budget.

2.  Dinner with friends.  Last night we went to a place called the Tilted Kilt to help my friend Holly celebrate her birthday.  This place is a sports bar complete with scantily dressed women, or as they call "attractive cast members"...either way we had a great time.  Somebody had the waitresses bring over a birthday shot for my friend called a "muff diver" - classy, I know - which consisted of a shot of liquor sitting in a martini class, covered with whip cream.  Needless to say, we all had a good laugh!

This is an example of what the "attractive cast members" were wearing...

Wellness Wednesday.

What would I do without NPR?  This Wellness Wednesday topic is inspired by a Morning Edition clip I heard while driving to school on Monday.  You can listen to the clip here. 

Depression...one might describe depression as 'being down in the dumps', 'being sad all the time', 'feeling worthless', or 'losing interest in daily activities'.  Another popular description of depression is a 'chemical imbalance'.  That's what all those medications are out there for, right?  Interestingly enough, research has had a difficult time proving that a chemical imbalance is the reason for depression.  It's much more complex than that.  It seems that chemicals do play a role in depression, but it's not as simple as one chemical being too low or high.  For example, many popular antidepressants inhibit the uptake of serotonin, leaving increased concentrations of the neurotransmitter in the brain.  For some, this has mood elevating effects.  So, increase serotonin and people feel better, or less depressed right?  But why do studies show that when they decreased a person's serotonin levels, it did NOT cause depression?  Definitely something to think about.

I think it's cool that scientists and some doctors are starting to challenge the 'chemical imbalance' theory.  More and more research is being done to hopefully determine if there is a major factor at play that causes people to become depressed.  One study I came across studied the size of a structure in the brain called the hippocampus, and it seemed that people who had a smaller hippocampus were more likely to be depressed.  It also went on to describe that ongoing exposure to increased level of stress hormone impairs the growth of nerve cells in this area of the brain.  Interesting stuff, huh? 

Researchers are exploring this possible link between sluggish neuron growth in the hippocampus and decreasing mood.  An interesting fact about antidepressants supports this theory.  Antidepressants immediately increase the level of chemical transmitters in the brain, yet when people start taking an antidepressant they typically don't feel better for a few weeks or even longer.  Experts have long wondered why, if depression were primarily a result of a decreased level of a certain chemical...why wouldn't people immediately feel better as soon as they start taking the medication?

The answer may be that mood only improves as nerves grow and form new connections in the brain (a process that takes several weeks).  So could these medications be promoting this growth?  Cool research continues and maybe we'll see medications that will encourage neurogenesis (new nerve growth) that could possibly help people faster, safer and more effectively than current medications.  I'd also like to propose (which I'm sure I'm not the first) research studying neurogenesis in ways that don't rely on medication.  For example, exercise has been shown to increase neurogenesis - and guess where?  In the hippocampus!!!  Neurogenesis occurs mostly in the early days of our lives, when we are learning how to do things such as walk, talk and ride a bike.  The more we challenge our minds to learn, the more nerve growth and connections we make in our brains.  Cool, right?

Gotta love NPR!

Friday Favorites.

Favorites this week...

1.  The Dreaming Tree wines.  Wine is one of my favorites in general, but this wine is special.  Tim somehow came across this wine...it appeals to us because it's reasonably priced (I found it at Target for $12.99 a bottle) and it's ready to drink.  No cellar time needed!  The cherry-on-top. . . Dave Matthews (love his music!) partnered with an experienced wine maker to come up with these tasty treats.  We've only tried the 'Crush' (which is a red blend) as Dave describes "...like blackberry cobbler...", but they also have a chardonnay and a cab.  Check out the website and watch the fun videos to learn more...then do yourself a favor and go buy some.

2.  Science Friday.  I usually have my local NPR station on the radio in my car and I LOVE when I can catch 'Science Friday'.  Host Ira Flatow has a way of keeping things interesting, even if initially it seems boring.  If I really get into the story, I hop on the website when I get home because they have cool videos that correspond to the fun topics.  Today they did a story about some of the world's fastest creatures...cheetahs were not discussed!  Check out the video here regarding this story, it's pretty interesting!

3.  Snow day!  I'm not saying snow is one of my favorites...but getting the afternoon off is a wonderful way to start the weekend!

Wellness Wednesday.

Since the Southern Cookin' Queen (Paula Deen) recently shared that she has diabetes, I thought it would be a good 'Wellness Wednesday' topic.  While there are multiple types of diabetes (type 1, type 2, prediabetes & insulin resistance, gestational diabetes...) I'll be discussing type 2 diabetes - the type in Ms. Deen's situation.

What is type 2 diabetes?
According to the American Diabetes Association, type 2 diabetes is the most common type of diabetes.  Let's start at the beginning.  When we eat, our body breaks down all of the sugars and starches into glucose - which is the main source of fuel for the cells in our body.  The glucose has to find a way to get into our cells - and it does so with the help of insulin.  In type 2 diabetes, the body either does not make enough insulin OR insulin resistance occurs - the glucose cannot get into your cells correctly so it starts to accumulate in the blood, also referred to as hyperglycemia.

Why is this bad?
Having too much sugar in your blood can cause a host of different symptoms. 

• Frequent urination - The kidneys cannot filter the glucose back into the blood.  I'll skip the physiology lesson here, but in turn the kidneys then take water from the blood to dilute the glucose, which all eventually ends up in the bladder to be expelled.
• Increase thirst - While your kidneys are pulling that water from the blood, your body is thinking, "I need to replace that..." and you want to drink more liquid...the cycle begins.
• Intense hunger - While the glucose is accumulating in the blood and trying to be excreted by the kidneys, the cells in your body aren't getting the energy they need...food = energy...so your body thinks, "I need more food!"
• Weight gain - Probably a result of the intense hunger, usually leading to increase in food consumption.
• Fatigue - Again, the cells aren't getting the fuel they need to function = one tired body!
• Eye complications - Having high levels of glucose in the blood can cause a host of eye problems, mainly due to damage of the blood vessels.  If it gets bad enough, the blood vessels essentially can "shut down" and will stop delivering blood to these important organs.  No blood = no function!
• Nerve damage - Having high levels of glucose in the blood can also damage nerves (similar to the scenario above with damage to the small blood vessels supplying these structures, nerves included), especially ones that help you feel things.  It is common for people with diabetes to have painful extremities and/or completely lose feeling in those extremities.  Sensation is one of the body's protective mechanisms.  Pain is one way of our body telling us that something is wrong.  The doctor will commonly check the feet of a person with diabetes, because the tiniest scratch that isn't felt can turn into a nasty infection - all because the person couldn't feel that something was wrong! 

I could keep adding important body parts to the list that are affected by diabetes, because guess what - every functioning part of your body has a blood supply and too much glucose in the blood means putting those vessels at risk for damage.  And like I noted above...no blood supply = no function!

Who is affected?

Anyone can develop type 2 diabetes.  One common misconception is that only obese people get diabetes.  While common, this is not necessarily the case in every obese person.  Slender people can also get type 2 diabetes, but these cases usually affect the older age groups.  Certain racial groups are more likely to develop type 2 diabetes - according to the CDC - Latinos, American Indians, Asian Americans, and non-Hispanic blacks are twice as likely to develop type 2 diabetes than non-Hispanic whites.  Research has also shown that certain gene variations can raise the risk of developing diabetes, however genes alone are not enough to directly cause the disease.

Treatment and Care
Many people have been able to reverse type 2 diabetes by committing to a healthy diet and active lifestyle.  There are medicinal treatments as well, including insulin injections if necessary.  Controversy exists around simply educating patients how to reverse this type of diabetes or just managing it with conventional treatment - medication.  If you are affected by type 2 diabetes - or any diabetes for that matter - it is important to collaborate with an appropriately trained health care professional and develop (together!) a treatment plan that is personalized to fit your wants and needs.

Friday Favorites.

Back to school...classes started up again on Monday.  I'm happy it's Friday.  And I'm happy I have a 3-day weekend.  Here are my favorites for this week...

1.  The Republic of Tea - Tim kindly reminded me I used to buy this tea back when we were first dating - I forgot about this as I was raving about it to him after one of my girlfriends gave me some to try...oops.  My absolute favorites right now are the 'Orange Spice' and the 'Coconut Cocoa'.  I've been making them latte style and they are delish!!!

2.  Nike Women's Legend Short-Sleeve Tee - My favorite workout tee.  Dri-FIT material and the torso fits a bit long...perfect for taller gals such as myself.  I also have a long-sleeve version, which is nice for extra cold days up north...such as today.

3.  My husband - He happens to be my favorite for many reasons...but today's reason is a pretty good one.  We got about 5 inches of snow yesterday/last night and as I was getting ready to leave for class this morning, he went outside and scraped all the snow/ice off the windows of my car for me.  That totally trumps my other favorites for this week!!! 

Wellness Wednesday.

Fiber.  We hear about this nutrient frequently.  Eat more, it's good for you...but why?

Fiber found in the diet is mostly known for helping "move things through your digestive tract", aka - helping to prevent or relieve constipation.  But fiber can also help lower your risk of heart disease and diabetes.

Dietary fiber includes all parts of plant foods that your body can't digest or absorb.  Unlike carbohydrates, proteins and fats (which your body breaks down and absorbs), fiber is not digested by your body.  So it just moves along the digestive tract, relatively intact, and eventually ends up in Lake Michigan - well, at least for us here in Chicago...(wink, wink)

It might seem like fiber doesn't do much, but it plays some important roles in maintaining health.  There are two types of fiber (soluble and insoluble) so it's important to get a variety of each in your diet.

• Soluble fiber - This type of fiber dissolves in water to form a gel-like substance, which can help lower cholesterol and glucose (blood sugar) levels.  Soluble fiber is found in foods such as oats, peas, beans, apples, and citrus fruits.
• Insoluble fiber - This type of fiber promotes the movement of material through the digestive tract and increases stool bulk, so it can be helpful for those that struggle with constipation or irregular bowel movements.  Foods such as whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.

Along with normalizing bowel movements (which I've already mentioned a few times), a high-fiber diet has many benefits such as...

• Lowers blood cholesterol levels - Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total cholesterol levels by reducing low-density lipoprotein (or what your doctor likes to call the "bad" cholesterol).  Studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also heart protective.

•  Helps control blood sugar - Fiber, especially soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels.  Also interesting, a diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.

• Weight loss - High fiber foods generally require more chewing, which gives your body more time to recognize when you are full, so you're less likely to overeat.  Also, a high fiber diet tends to make you feel fuller, for a longer period of time.  High fiber diets tend to be less energy dense, meaning you consume fewer calories for the same volume of food.

Your best fiber choices include...

• Grains and whole grain products
• Fruits
• Vegetables
• Beans, peas and other legumes
• Nuts and seeds

Processed or refined versions of the above foods have a lower fiber content than the whole, unprocessed forms.  You also reduce the amount of fiber when you remove the skin - such as peeling the skin off an apple or a cucumber.

Whole foods also tend to be better than fiber supplements.  The supplements lack the vitamins, minerals and other important nutrients that are already in the whole foods.

Tips for getting more fiber in your diet...

• Eat fruit at every meal - add a banana to a high fiber cereal or simply add any other fruit to your breakfast regimen.  Are you one who likes to snack or pick at food while you are making lunch or cooking dinner (ME!ME!ME! I am!!!)  Slice up some fruit before you start prepping the rest of your meal and munch on that instead of the food for your main course.  Remember - whole, fresh fruits are best!
• Eat more beans - this is super easy!  Add garbanzo beans to any salad...add multiple types of beans to your favorite chili or soup recipe...or whip up a quesadilla with whole wheat tortillas, cheese and black beans.
• Make snacks count - fresh and/or dried fruits, raw vegetables, and an occasional handful of nuts or seeds are healthy, high fiber snacks.

High fiber foods are good for your health, but adding too much fiber too quickly can cause stomach discomfort.  Increase fiber in your diet gradually over a few weeks to avoid bloating and cramping - just picture loading up your stomach with lots of fruits and veggies while you're not having regular bowel movements...hence the bloating and stomach discomfort.  This is why it is important to add fiber gradually, so your digestive tract has time to adjust to your new, healthy eating habits.  Health experts recommend a total of 20-30 grams of fiber daily (for adults).  For example an apple with skin has about 5 grams of fiber.  One cup of black beans has about 15 grams of fiber.

It is important to drink plenty of water as you increase the amount of fiber in your diet.  Fiber works best as it absorbs water, helping it to move through your system more efficiently.

Friday Favorites.

My favorites for this week...

1. Yes to.  I really like the Daily Cream Facial Cleanser and the Facial Towelettes.  I use the cleanser at night and then the wipes help with the mascara.  The wipes also come in handy after a quick work out...or when I'm feeling lazy.  I also use the Daily Moisturizer with SPF and the Calming Night Cream.  I like this brand because it's a smaller company that uses good, safe products for your skin and the environment.  Plus it's super affordable and available at Target.

2.  Warm weather.  In January.  In Chicago.  Enough said.

3.  Ballet flats.  I've been wanting a pair of ballet flats for a long time now.  I'm just super picky when it comes to shoes...so when I find a pair that I think I might like, I usually convince myself that I can find a better pair...or a better deal.

Should I go with a classy black Tory Burch...

Or maybe a simple nude...

Maybe step out of my comfort zone in a fun animal print...?

Sparkly flats could be fun too!

 Ummm...okay, maybe I want all of these!  Happy Friday!

 

Wellness Wednesday

I recently read an interesting article in the New York Times regarding a study talking about the benefits of chiropractic care and exercise for neck pain.  The study found that chiropractic care or simple at home exercises were better at reducing pain than taking medicine such as aspirin, ibuprofen or narcotics. 

Moderate and acute neck pain is one of the most frequent reasons people visit their primary care provider.  I'm sure we've all had our fair share of neck/back pain (I know I have).  For some people, it can be difficult to figure out what is causing the pain - stress, posture, nutrition, anatomical structure, injury, etc...and the options for treating the pain are varied.  Spinal manipulation, physical therapy, medication...little research exists as to what treatment works best for people, so one Dr. decided to conduct a study.

To make a long story short - the study followed three groups of people - one group received chiropractic care, one group received instructions on home exercises and another group was given medication.  Over time, results showed the groups that received chiropractic care and those that did home exercises reported a 75% reduction in pain compared to 33% pain reduction in the medication group.

In addition to the limited pain relief, the people in the medication group kept taking the medicine - sometimes increasing the dose or strength.  The Dr. who conducted the study is quoted saying, "If you're taking medication over a long time, then we're running into more systemic side effects like gastrointestinal problems."  Unfortunately this can lead to more doctors prescribing more medications.  Before you know it, you're taking medication for the side effect of another medication.  This Dr. also expressed concern that those on medication were not as empowered or active in their own care as those in the other groups.  It's important for people to feel like they have as much control over their own health as possible.

My experience
Last fall, I finally decided to address my lower back pain.  I couldn't sit in class for extended periods of time because my back would start to hurt.  I also couldn't stand for extended periods of time for the same reason (just ask Tim how miserable I was on our honeymoon while we were standing at a museum and my back was killing me!).  I started seeing a chiropractic intern at my school's clinic a few times a week, where I received manipulations, heat and soft tissue massage, and I was given exercises to do at home.  I also started exercising on a more regular basis.  My pain is almost completely resolved.  As the trimester went on, I noticed I wasn't getting so uncomfortable while I was sitting during lectures.  Overall I feel so much better.

Here is the link to the article titled For Neck Pain, Chiropractic and Exercise Are Better Than Drugs.  If the thought of going to see a chiropractor makes you nervous (I know people who feel this way) always ask around or check out review sites such as Yelp to find a good chiropractor - you know, like you would when looking for any kind of health care provider! 

Holiday 2011.

Tim and I have spent the past few Christmases out in Palm Desert, CA, visiting my parents and my sister, Gretchen.  We look forward to it every year...warm weather, fun dinners, lazy afternoons by the pool, etc... This year I was especially excited because my kid sis brought her boyfriend, Tay.  My parents had already met him, and well to be honest my sister has never really been THIS excited about a guy before...so when I found out they were dating I was really looking forward to meeting him.  Turns out, he's a really great guy and I told Gretchen she should probably keep this one around for awhile... =) 

Gretchen & Tay.

I think (oops, details...) they met at a law firm softball league game (Gretch works for the public defender's office in KC and he's a 3rd year law student at UMKC).  And yes he's bald (he and Tim bonded!) and his beard is copper (also strangely like my husband when he grows a beard) leading us to calling him "Ginge" on occasion.  Most importantly, my sister is happy and that makes me happy!  I don't want to jinx it, but I think I'll be seeing him again ;)

Gretchen and Tay flew in on the Wednesday before Christmas, while Tim and I flew in on Friday.  We spent the first afternoon by the pool and had dinner at home that evening, so we could get to know Tay a little better.

My beautiful momma.

My goofy dad.

Gretchen & Tay.

Mom & Gretchen.

Cheese!

Right after they bonked heads.  It was funny.

Christmas Eve morning we all got up for a work out and hit the Bump n' Grind trail.  It was tough going up, but we had fun running down.  Little did I know my legs would be sore for 5 days after...guess I need to train for it next time!

This pic makes me laugh.  I was being a goof ball but Tay & Gretch didn't get the memo.

Later that evening, we all got dressed up for dinner at La Spiga (my most favorite restaurant in Palm Desert) with friends.  The atmosphere was wonderful, the food was divine and the beverages were flowing!

 

Laura, Avery & Alicia.

The crew!

Gretchen and Tay had to head back to KC on Monday (bummer) so Tim and I had a few days with my parents.  One day we drove over to Temecula and we visited a few wineries.  The weather was gorgeous and we had a great time!

Our nice waitress.

As always, the trip went by too quickly.  I wish we could all get together more often...but I'm sure it will be x-mas 2012 before we know it!

Happy New Year!