by Counseling and Wellness Center of PittsburghSeptember 16, 2018 benefits of high fat diet, blue cross blue shield, counseling wellness, dietician0 comments
What are the benefits of a high fat diet?
Liz Mckinney, CNS, LDN continues to examine the big fat myth and share some more information and sample mean plan to incorporate the dietary changes of a high fat diet into your busy lifestyle. Our last blog post caused quite a stir and we want to be sure that our readers understand the differences between ‘good fats’ and ‘bad fats.’ One big take home point is that not all dietary fats are created equally. So, what does the science tell us about a high fat diet? To recap our last blog article, research is showing that a high fat made up of healthy fats coupled with a low carbohydrate diet can be beneficial for:
- Heart health
- Boosting the immune system
- Brain function (and reduced risk of Alzheimer’s, cognitive impairment and dementia)
- Blood sugar control
- Weight management
High fat diets, and even ketogenic diets are being studied for their efficacy in treating Parkinson’s, Alzheimer’s, ALS, Epilepsy and even ADHD. More and more, we understand there is a significant effect on our physical and emotional health exerted by our food consumption, even anxiety and depression can be effected by our diet. In particular, of the vital and nourishing micro nutrients, cholesterol is especially protective of brain function. One famous study called the Framingham Heart Study found that those with low serum cholesterol performed less well on cognitive function tests than their counterparts with borderline or high cholesterol levels. We can infer from this correlation that cholesterol does seem to have a protective effect on the brain. Additionally, when we note that their are ramifications for those who take statin drugs to lower their cholesterol. One known side effect of statin drugs are problems with memory and cognition.
What should I eat?
The good news is that it’s easy to start enjoying the benefits of a high fat, low carbohydrate diet. It’s important to limit grains and legumes to maintain the benefits. It is best to try to aim for only about 60 grams of carbohydrates a day. Along with unlimited non-starchy vegetables (think asparagus, cauliflower, broccoli, kale, swiss chard and spinach) and low sugar fruits (grapefruits, oranges, apples, berries, melon, pears, cherries, grapes, kiwis, plums, peaches and nectarines), enjoy ample amounts of these ‘good or healthy fats’ which are foods which will accelerate health and allow you to experience the benefits of a high fat diet:
- Grass fed beef and lamb
- Free range chicken
- Cage free eggs
- Cold pressed oils (walnut, olive, avocado, coconut, and palm)
- Grass fed butter
- Cold water fish (salmon, shrimp, sardines and tuna)
- Nuts (walnut, cashews, macadamia and almonds)
- Cheese (Gruyere, goat cheese, feta cheese, and mozzarella)
Sample One Day Meal Plan*
2 scrambled eggs with 1 oz. goat cheese cheese and stir fried veggies (onions, mushrooms, spinach and red bell pepper)
4 oz. baked chicken or canned tuna with a side of leafy greens dressed in balsamic and olive oil
3 oz. grass fed steak with a side of roasted broccoli and mashed cauliflower
3 squares of 70% dark chocolate
*Adapted from Dr. David Perlmutter’s book Grain Brain
So go ahead and give it a try, of course one should always consult either your PCP or a dietitian or nutritionist before making any changes to your diet, this is especially true if you have preexisting health conditions.
In good health and wellness,
Liz Mckinney, CNS, LDN
Certified Nutritionist, Licensed Dietary Nutritionist for The Counseling and Wellness Center of Pittsburgh
Providing good health and wellness to Western Pennsylvania.
Accepting Self paying clients, Out of Network, and Highmark Blue Cross Blue Shield.
by Counseling and Wellness Center of PittsburghSeptember 6, 2018 blue cross blue shield, high fat diet, highmark nutrition counseling, insulin, integrative medicine, Nutrition Counseling, upmc, Wijkstrom0 comments
Open a women’s magazine or examine the back of a food label, you will find the ‘evidence’ there. It’s easy to find ready sources that say dietary fat is bad news for your waist line, cholesterol, skin, mood, you name it. Many clinicians still hold that saturated fats like coconut oil, butter and beef cause weight gain, clogged arteries, high cholesterol and heart disease. But, according to Certified Nutritionist Liz Mckinney, there is much to learn when it comes to the Big Fat Myth, read on to re-evaluate fat’s bad reputation. This blog will fill you in on the facts and research in order to assist your physical health, emotional health, and wellness goals by consuming fat and nourishing yourself with this well known macro-nutrient.
Myth: Saturated Fat and Cholesterol Increases Risk of Heart Disease
Today, a common scenario occurs when a patient walks in for a checkup or health screening and they learn that their cholesterol is high. The patient is then told to limit saturated fat and cholesterol intake. Cut down on foods such as red meats, butter, eggs, and oils like palm and coconut) and often a prescription for a statin drug follows when their cholesterol is over 200 mg/dL. This is probably due in part to misleading evidence that suggested that cholesterol levels are directly correlated to risk of heart disease. One such study was performed by a researcher by the name of Ancel Keys in the 1980’s that looked at 22 countries and found that dietary fat intake was related to increased risk of heart disease. However, data on only 7 of those 22 countries was published – those that fit his hypothesis. Since then, many researchers and physicians have refuted this study, and yet, the recommendations that come down the pipe from the American Heart Association and the USDA continue to perpetuate that dietary fat and cholesterol are bad for us.
Research continues to show that high quality animal fats and eggs aren’t the real culprit in heart disease. One of the most notable studies that shows this was called the Women’s Health Initiative, which studied over 48,000 postmenopausal women and the connection between a low fat diet and the risk of heart disease. Participants were followed for an average of 8 years and then assessed for heart disease. The group that reduced overall fat intake and increased intake of whole grains, fruits, and vegetables did not experience reduced risk of Coronary Heart Disease (CDC), stroke or CVD, over the control group. There are other studies that have found similar results, indicating that low fat diets don’t really have much impact on heart disease risk. A report published in 2010 by the American Journal of Clinical Nutrition stated that there was no substantiated link between saturated fat intake and outcomes of obesity, CVD, cancer or osteoporosis. And, if you need even more proof, a meta-analysis of 21 medical reports and studies also published in 2010 in the American Journal of Clinical Nutrition concluded that, “the intake of saturated fat was not associated with an increased risk of coronary heart disease, stroke, or CVD.”
If not fat, then what?
So, if saturated fats aren’t the culprit in CVD and atherosclerosis, then what is? Enter carbohydrates. Most grains and sugars are highly inflammatory. As a society, our diets are high in processed and packaged foods like pastries, fast food, crackers, cookies and cakes. Eating these foods causes surges in blood sugar and taxes the pancreas, whose job it is to produce insulin to shuttle the sugar into our cells to be used for energy or stored for later. Over time, the cells become resistant to insulin and sugar remains in the bloodstream instead of being transported into the cells. Sugar in the blood stream sticks to protein molecules like LDL cholesterol (called “bad cholesterol”). This changes the structure of the LDL and causes an inflammatory cascade which leads to plaques in the arteries and the inability of LDL to carry cholesterol where it’s needed,especially to the brain. So, now we have a simple equation. Too many carbohydrates cause inflammation, which leads to oxidized or damaged LDL and atherosclerosis. This is what leads to heart disease, not eating too much dietary saturated fat and cholesterol.
Read on and look for next weeks post, Liz will share more details about how your health and wellness can be bolstered with fat as she shares all of the well researched benefits to Fat. She will also share a sample meal plan to help you take advantage of the most nourishing food options available.
Liz Mckinney, LDN, CNS
Counseling and Wellness Center of Pittsburgh
830 Western Avenue Pittsburgh, PA 15233
4108 Monroeville Blvd Monroeville PA 15146
Edited By, Stephanie Wijkstrom, MS, LPC, NCCLearn More
Anti-Inflammatory Diet – Including Meal Plan by Licensed Nutrition Counselor, Liz Mckinney, CNS, LDN.
by Counseling and Wellness Center of PittsburghAugust 7, 2018 anti-inflammatory diet, chronic inflammation, diabetes, medicine, nutrition, Uncategorized, Wijkstrom0 comments
Anti-Inflammatory Diet, What it is, What it Does and Including a Meal Plan by Licensed Nutrition Counselor, Liz Mckinney, CNS, LDN.
Every standard anatomy course covers a section on inflammation, health circles and modern medicine studies how this physiological process effects our bodies. Modern science has uncovered much evidence related to how our dietary consumption fuels our internal inflammation. To understand inflammation, let’s talk what about what inflammation really is. Inflammation is a normal part of our body’s healing process. Think of the redness, pain and swelling that comes along with an acute injury. These are bio-markers that our white blood cells are migrating to the origin of a wound, when the white blood cells arrive they will unfold to facilitate the healing process. This mechanism is a normal and necessary indication that our immune response is hard at work. But what happens when our immune systems are working over time in a way we can’t see? This is a part of what is termed ‘chronic inflammation’, and our diet definitely plays a large role in both calming it down or conversely, throwing fuel on the flames.
Chronic inflammation is a contributing factor to many common diseases in the U.S today. Obesity, heart disease, and Type 2 Diabetes are some common diseases to which inflammation contributes to the onset and progression (Lopez-Condelez 2017). Additionally, according to a 2018 study Dr. Billmore et, al, which was published in Nature, there is also evidence that inflammation may contribute to certain forms of depression as well as aiding in the development and progression of this mental health disease, inflammation is also being study as a contributing factor in the development of other mood disorders. Of course diet alone can not provide total therapy for depression or disease but it is an important pathway to providing our best course to become well.
The fact is when our immune system becomes chronically activated, low-grade, systemic inflammation occurs. Even if you aren’t suffering from an overt disease, things like stress, leaky gut, food sensitivities and even an imbalance in our gut micro-biome all are capable of pushing our bodies into an inflammatory state. The consequences of chronic inflammation are serious. Increased risk of neuro-degenerative and cardiovascular disease, trouble losing weight, digestive problems, hormonal imbalances, and cellular damage may all occur as a result.
Our food choices can either promote or calm inflammation. Many of the diseases and problems listed above may be prevented or mitigated with an anti-inflammatory diet. The top foods that commonly contribute to chronic inflammation in the standard American diet are:
- Refined grains (bread, crackers, cookies, cakes, snack foods)
- Dairy (all cow dairy products including milk, ice cream, and yogurt
- Sugar (table sugar, high fructose corn syrup, sugar alcohols or artificial sweeteners)
- Vegetable oils (Canola, Corn, Safflower, Sunflower and Rapeseed oils)
- Trans fat (Margarine, peanut butter, mayonnaise, packaged snacks)
- Conventional/commercially raised meat
- Alcohol (More than 1 drink per day for women and 2 for men)
- Food additives (MSG, artificial flavors and food dyes)
On the flip side, nourishing foods can also accelerate healing in the body and prevent the inflammatory cascade from becoming chronic. For whole body health and wellness, add these anti-inflammatory foods into your daily diet:
- Fatty fish (Halibut, salmon, sardines, trout)
- Coconut oil
- Olive oil
- Vegetables (Any and all kinds!)
- Chia seeds
- Flax seeds
- Grass-fed animal meats
We know that one of the barriers to incorporating dietary changes is that we simply don’t know where to begin. As an added bonus, we will share an example one-day meal plan, made by a certified and licensed Nutrition Counselor, Liz Mckinney, by using this plan, you can jump start your anti-inflammatory diet today!
- 2 scrambled eggs with sautéed spinach, mushrooms and garlic
- ½ avocado
- 2 cups mixed greens with 4 oz. salmon or chicken and walnuts with a turmeric ginger dressing (Juice from 2 large organic lemons, approximately 1/4 cup of fresh juice, 1″ fresh ginger, skin removed, 1 garlic clove, 2 teaspoon ground turmeric, 3 tablespoons extra virgin olive oil, 1 tablespoon apple cider vinegar, 1/4 teaspoon black pepper, Salt to taste – Blend in food processor)
- Sautéed lemon pepper shrimp over zucchini “noodles” sautéed in olive oil with salt and pepper
- 70% or greater dark chocolate, almonds/walnuts, rice cake with mashed avocado, hard boiled egg with spicy mustard, cut up veggies with hummus or another home made veggie dip
Additionally, by working with a licensed nutritionist or dietitian to identify food sensitivities, heal leaky gut, balance your gut micro-biome, eradicating bacterial overgrowth, and implementing a stress reduction plan into your daily life, your wellness, emotional, and physical health can be optimized. As always, wellness routines that include yoga, meditation, mindfulness, progressive muscle relaxation, spending time in nature, or deep breathing are all proven techniques to increase resilience to stress.
Blog article is written by Liz Mckinney, CNS, Liz is the licensed and certified nutritionist for the Counseling and Wellness Center of Pittsburgh, Liz can provide nutrition counseling near you, now accepting new patients in Western Pennsylvania.
edited, by Stephanie Wijkstrom, MS, LPC, NCCLearn More
by Counseling and Wellness Center of PittsburghMay 5, 2018 anxiety, clinical herbalist, complementary medicine, depression, holistic health, integrative mental health, natural health, turmeric0 comments
The Amazing Natural Substance that treats Depression and Anxiety
Want to manage anxiety and depression as well as double down on a dose of wellness? We have one incredible natural health, food substance to report to you. Turmeric is a rhizome and a member of the ginger family. Turmeric a major ingredient of Indian curries and has also been used to dye clothing throughout history, due to its vivid yellow color. The scientific community continues to research its uses as a healing substance, specifically trying to gauge the mechanism of action and effectiveness of the active substance, curcumin.
Curcumin is known as the most active ingredient in turmeric and continues to intrigue the medical community with its ability to providing relief for symptoms like depression and anxiety. According to a recent metanalysis funded by The National Institute of Health, curcumin was shown to be safe and effective in reducing symptoms of depression (Hewlings, 2017). That study recommended that while there are some conclusive therapeutic effects in treating depression, more research should be done to determine it’s clinical role in the treatment of anxiety.
Turmeric entered the clinical limelight when researches wanted to investigate the differences in cancer rates between westerners and some eastern and Indian populations. Ayurveda and Traditional Chinese Medicine have used these plants for thousands of years. Natural and holistic health options find ways to use the medicinal properties of commonly used foods to enhance well-
being. Some common ways of administering them are by grinding them into a fine powder, then using it topically as a salve or ingesting them to treat multiple ailments ranging from skin lesions to memory enhancement.
While the mechanisms of Turmeric’s health and wellness benefits are not completely understood, it is believed that curcumins ability to reduce inflammation, is one of the major health enhancing properties which can affect the brain, cancer, lupus, and renal disease. Curcumins also have other functions in addition to reducing symptoms of depression, it benefits the entire body and can be used as protection from liver toxic substances, to manage Crohn’s disease, reduce symptoms related to irritable bowel syndrome to name a few (Gupta, 2013). In addition to reducing symptoms, this amazing root is reported to also enhance post work out recovery, (Hewlings, 2017. ) Turmeric is not a replacement for pharmaceuticals treating depression. Patients should still seek advice from medical professionals since other medical conditions need to be ruled out. Nor does it replace the benefits of managing the symptoms of depression or anxiety by getting counseling. Rather, it viewed as complementary to current therapeutic options.
The beneficial effects of turmeric on health is dose-dependent. It is not sufficient to heap an extra serving of curry at your favorite Indian restaurant in hopes of healing the brain and body. The clinically relevant dose of turmeric is upwards 600 mg several times per day. We recommend that the reader consult with a clinical Herbalist or Nutritionist to assess the appropriate regimen to manage the symptoms that you aim to address. Most sources recommend turmeric in capsule form to standardize the dosage. Some also enjoy turmeric in a latte or smoothie for added tasting pleasure. There is also some research being done about whether it may be further beneficial to use turmeric as an accompaniment to black pepper and some other fats like coconut milk, which are known to allow greater absorption of the active compounds. With no known side effects and so much to gain, curcumin seems like a great place to start if you want neuro-protective and physically benefits all in one delicious root!
The Counseling and Wellness Center of Pittsburgh
830 Western Avenue Pittsburgh Pa 15233
4108 Monroeville Blvd, Monroeville Pa 15146
Be Well Pittsburgh!
- Gupta, S. C., Patchva, S., & Aggarwal, B. B. (2013). Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials. The AAPS Journal, 15(1), 195–218. http://doi.org/10.1208/s12248-012-9432-8
- Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its’ Effects on Human Health. Foods, 6(10), 92. http://doi.org/10.3390/foods6100092
- Lopresti AL, Drummond PD (2017) Efficacy of curcumin, and a saffron/curcumin combination for the treatment of major depression: A randomized, double-blind, placebo-controlled study. J Affect Disord.
by Counseling and Wellness Center of PittsburghApril 30, 2018 mindfulness based stress reduction, relaxation, stress, stress management0 comments
15 Signs You Might Be Suffering Too Much Stress and How To Manage It
Relaxation, confidence, and peace are the positive effects of being able to respond to our responsibilities and interacts in a way that is effective, and feels manageable. We ease through life when we meet many days with a sense of competence and confidence. Yet sometimes situations arise which usurp our ability to cope, which make us feel overwhelmed and we fear we are unable to manage. Stress is our natural response to real or perceived threats or demands, it is the physical and emotional effect of managing the tasks and interactions required from us to participate in our daily lives. There can be positive benefits to stress such as when we channel it to motivate our achievement. Stress is essential to our survival, however, too much stress or coping with stress poorly can lead to many adverse effects upon ourselves and our lives.
Signs that you may be suffering with stress;
Muscle aches and pains,
You might be experiencing these things and thinking that they are normal or you should be able to “just deal with it” but for many of us that just simply isn’t the case and stress symptoms as well as the way that we manage it, can have extended and profound effects on our physical and emotional health as well as our work our marriages and family relationships. If you’re experiencing these symptoms you should address it with a medical doctor to rule out disease, as well as a licensed counselor or therapist.
There are a number of options for helping to reduce stress in our lives so that we can be more present, and capable of reeling in our ability to focus. Additionally, by tuning in and managing our emotions in healthy ways, we also enjoy the benefit of greater relaxation, when we are more relaxed we also become more engaged in our work, community, and relationships with our family and friends. One of the most effective means of mitigating stress in our lives is the practice of Mindfulness Based Stress Reduction.
The practice of mindfulness has proven to reduce mental and emotional stress through teaching us to be more sensitive to the needs of our bodies as well as more aware of our thoughts, actions, and our reactions.
Mindfulness also has been proven to have a direct impact on reducing activity of our amygdala, which is the part of the brain that helps to control our emotional memories and stress responses, also known as our “flight or fight” response. Through the practice of mindfulness we can better control the activation of these responses and the effects that they have on us.
Mindfulness can also help us alter our attitude and outlook on difficult situations and other stressors by helping us to think about things more purposefully and without judgement. This can enable us to possibly look at the stress in energizing or motivating ways instead of with preemptive negativity. Other practices such as meditation, yoga, and learning to fuel our bodies the right way through nutrition counseling, can also be powerful preventative measures and coping strategies for stress.
As an integrative wellness center the counselors and wellness practitioners of The Counseling and Wellness Center of Pittsburgh and Monroeville are glad to offer these and many other services in your journey to find healthy sustainable ways to reduce and manage stress in your life. Our talented staff are glad to help you assess your stressors as well as any other needs or concerns to have and help you achieve your goals for stress reduction.Learn More
by Counseling and Wellness Center of PittsburghJanuary 9, 2018 Certified Nutritionist, dietitian, Emotional Health, integrative health, integrative medicine, Nutrition Counseling, Nutritionist, registered dietitian, registered licensed dietitian, wellness pittsburgh0 comments
Lauri Lang, RDN, LDN is a registered and licensed dietitian nutritionist with a holistic philosophy and personalized custom focus. In 1995 while in the midst of life and career changes, her two best friends were diagnosed with cancer. Lauri felt the pull to help, and was directed to do this through therapeutic nutrition. She attended the University of Pittsburgh School of Health and Rehabilitation Sciences in Clinical Dietetics and Nutrition, the start of the journey which has led to her customized concierge practice of nutrition and wellness counseling. Lauri’s areas of specialty include: nutrition and lifestyle strategies to quell inflammation, women’s health, men’s health, autoimmune condition recommendations, cancer prevention and support for treatment and survivor-ship, improving cardio-metabolic conditions and function, anti-aging/increase vitality, lifestyle change support for improvement of mental health and cognition, exploration and support in healing one’s relationship with food, yoga and meditation, tobacco cessation support as well as international speaking for wellness and community events.
Lauri’s personal and professional evolution, and/mind/body/spirit wellness journey, is continuously fired in the crucible of work, life, and service. Lauri’s clinical expertise is an agent of change in the lives of her clients. If you decide to seek nutrition counseling with Lauri, you can expect, contagious enthusiasm, and to be motivated with her desire to inspire, empower, and assist you in making health impacting change. Nutrition counseling will focus on the development of new practices and rituals which are scientifically proven to enhance overall physical health, mindfulness, serenity, by integrating balance into your daily life. Using techniques that are customized to your individual needs, Lauri will utilize her 20 years of experience to assist you on your own exploratory journey to discover your best relationship with overall nutrition and wellness practices which are customized to fit your lifestyle.
Lauri spent many years educating the public through customized corporate wellness programming which she developed, designed, and implemented on location nationally for organizations such as (BNY) Mellon and Equitable Resources. In addition to live programming, she created and developed most content and was featured on web-based wellness programs for corporations including some international financial institutions. She was a part of team which was issued an IABC award (International Association for Business Communications). She has also been featured during therapeutic cooking demonstrations both on and off the air. Lauri has been a provider for UPMC’s Hillman Integrative Oncology and Wellness program, furnishing private mentorship to incorporate ‘Food as Medicine’ habits into the lives of many cancer patients. In her private practice since 1999, her work has spanned the spectrum of condition prevention, management, support and improvement, and includes clinical fill-ins in, hospitals, long-term care facilities, and cardiac rehab.
Her passion for showing people how to easily bring new practices that enhance quality of life, and add more health enhancing yumminess, has been even further cemented through her own personal path to wellness. Lauri completed her 200 hour Yoga Teacher Certification through Kripalu in 2016, she holds a Journey Dance Facilitator certification. Additionally, she went through Reiki Training and attunement in 2017. She sites Reiki as a space that she has mindfully created for her own well-being and to bring another facet of whole health to her practice.
Lauri is involved with service work regularly to share education and support to populations with limited access. These have recently included Gateway’s holistic recovery pilot IOP program, and Three Rivers Free Clinic.
In her free time, Lauri embraces the joy of social connection with precious friends and family, enjoys music, singing, dancing (as spectator and participant!) theater, travel and experiencing other cultures, nature, animals. Lauri practices rich and bountiful self care routines and rituals including: yoga, meditation and breathwork, other forms of movement and exercise, mindfulness, and a Food as Medicine, therapeutic, rainbow colored delicious diet, the majority of the time….!
For an appointment with Lauri Lang, RDN, LDN please contact us at 412-322-2129