Nutrition. Vitamins. You.
Greens Hx part 2 Dr. Claire Arcidiacono, ND In our last blog we were talking about how one of our most popular supplements can be beneficial for our heart. This supplement was Greens Hx and we will be continuing this exciting topic today! So …
Greens Hx….for our heart? Dr. Claire Arcidiacono, ND Greens Hx is probably one of the most popular products at Invite! Everyone knows how amazing Greens Hx is for our liver, immune system, detox and even energy! What most people may not know is that …
PROTEIN (POWDER): THE IMPORTANT NUTRIENT WE ALL KNOW
By: Allie Might, FMC, INHC, ATT
Protein is that nutrient that everyone knows and everyone loves. But how well do we know all the proteins available? Let’s navigate through one of our favorite foods and discuss all the options we can try, as well as how it relates to weight loss.
What is protein? Simply put, it is a large molecule that is made up of amino acids. It is necessary for the structure, functions and regulating the different organs and tissues throughout the body. According to The Cleveland Clinic, protein is also essential for such things like muscle recovery, regulating hormones, oxygenating red blood cells and aiding in healthy heart function.
When we think of protein, we commonly think of carnivore sources like beef, poultry, pork and fish/seafood. However, there are so many more ways to incorporate protein into our diet. There’s also vegetarian sources like eggs (omelets, yum!) and dairy such as milk, yogurt and cheeses. I like to recommend plain Greek yogurt as it’s usually higher in protein as well as cuts the sugar, and good quality cheeses. Look for cheeses such as fresh Mozzarella, Brie, Gouda, Goat, Cheddar, Parmigiano-Reggiano and Manchego just to name a few (and my favorites that I recommend). These can go found at the cheese counter, and avoid the over processed cheeses in the deli section that are pre-sliced/pre-packaged or individually wrapped. Cottage cheese is also a nice sources of protein and is also a comfort food for many people.
POWDER PROTEIN LUNCH
1 can Albacore Tuna in water, drained
½ cup plain Cottage Cheese
3 kale leaves, destemmed
1 cup steamed broccoli
1 scoop Whey Protein Isolate Powder
Lemon to taste
Black pepper to taste
Mix cottage cheese and Whey Protein Isolate Powder together. Place destemmed kale leaves on a plate and top with drained Albacore Tuna and cottage cheese, side by side. Add fresh lemon to the tuna and fresh black pepper to cottage cheese, to taste. Add steamed broccoli as a side.
Next, there are many sources that are more vegan friendly that many people aren’t aware of but are easily incorporated. These include such things as tofu, tempeh, seitan, beans, nuts, seeds and nut butters. Vegetables such as cabbage, broccoli, cauliflower and asparagus add protein to the plate, along with oats and whole grains like brown rice and quinoa.
VEGAN PROTEIN POWER PLATE
2 cups shredded brussel sprouts
1 can low sodium beans (I like cannelloni or black-eyed peas), drained
2/3 cup uncooked quinoa, rinsed
1 1/3 cup water
2 scoops Plant Protein powder
1 clove garlic, minced
1 Tablespoon extra-virgin olive oil
Juice of half a lemon
Black pepper to taste
Sea Salt to taste
Combine water, Plant Protein powder and lemon juice in a pot and mix. Bring to a boil, then add quinoa and stir. Cover and educe to a simmer for 15 minutes. Remove from heat, fluff and let stand for 5 minutes. While quinoa is cooking, add olive oil to a pan and heat on medium-high. Add in shredded brussel sprouts, minced garlic, fresh cracked pepper and sea salt and sauté until slightly soft. Add drained beans and mix together, cooking until hot. Plate 1 cup cooked quinoa and top with half the cooked sprouts and beans. Eat and Enjoy! This makes enough for two meals.
Last but not least are protein powders, like Whey Protein Isolate or Plant Protein. These come in so many source varieties and flavors; personally I like unflavored or vanilla as they are the most versatile. They can be sourced from such things as whey (dairy), soy, hemp, rice, peas, chia and flaxseed. While these are all good sources, they choice is typically a personal preference. A protein powder can easily add protein to ones diet through creative recipes as seen above, or most commonly added to a shake or smoothie. Many people like to start their day with a healthy shake/smoothie that is packed with a protein powder, fruits/veggies and a healthy fat (i.e.: nut butter, avocado).
Now that you see all the different healthy protein sources to incorporate into a healthy diet, I challenge you to try new a new protein source each week. Also, try making delicious shakes/smoothies in the morning as a quick easy breakfast. I have always found that a healthy breakfast helps to start my day off on the right path, whether I’m looking to shed a few pounds or maintain my weight. But, no matter what, protein is essential to our health, body and weight management.
www.medlineplus.gov/genetics/understanding/howgeneswork/protein/
www.health.clevelandclinic.org/what-are-the-best-sources-of-protein
www.medicalnewstoday.com/articles/321522
www.hsph.harvard.edu/nutritionsource/cheese/
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Mitral Valve Prolapse
Dr. Claire Arcidiacono, ND
Our next topic is one that will draw heavily upon the anatomy blog that I wrote a while ago. This topic is mitral valve prolapse (MVP). Do you recall how the heart was divided into left and right and then into top and bottom? Well the mitral valve is the valve on the left side. It is the doorway or divider between the left atrium and the left ventricle. As you may recall the mitral valve keeps the blood flowing in the correct direction. In other words it prevents the blood from flowing backward or what is medically referred to as “regurgitating”. Please see the attached picture for a refresher of what the mitral valve looks like. (1)
As we know sometime things can go wrong no matter how well the system is designed. Mitral valve prolapse (MVP) is a problem with the mitral valve. In this heart disorder the mitral valve flaps have become enlarged or stretched out. What this means is that they don’t close properly and therefore don’t form a tight seal and the blood can actually leak backward. One way to imagine this is to think of a doorway. Imagine if the doorframe is too big for the door. In this case there would be no seal between the door and doorway and thus a gap that allows wind to pass through. When this happens with the mitral valve the backflow of blood is called mitral valve regurgitation. (2)
Many people who have MVP have little to no symptoms. For those who do experience symptoms these can include a racing, irregular heartbeat as well as fatigue. You may have difficulty breathing and may even have dizziness. Lastly depending on the severity of the MVP you may experience chest pain that is not caused by heart attack or coronary artery disease. (2)
Now let’s move on to the most common causes of MVP. To start with MVP affects approximately 3% of the population. Women in general are more likely to be diagnosed with MVP than men. MVP does appear to run in families and can be inherited. There are certain chronic conditions that increase the risk of developing MVP. These include Marfan’s syndrome, Muscular dystrophy, Ehlers- Danlos syndrome, Graves’ disease, Ebstein’s anomaly and Scoliosis. (2)
Depending on the severity of MVP there can be complications that occur. Most common is mitral valve regurgitation which as I’ve said is where the blood flows backward. This backward flow of blood makes it harder for the heart to work. If there is severe regurgitation there may be swelling of the upper left atrium and this can lead to arrhythmias or irregular heartbeats. (3)
One important point I want to make about MVP, is that it can get worse as we get older. This makes sense since the heart like all things begins to “wear out” as we age. Certain heart concerns such as prior heart attack or coronary artery disease can hasten this process. This is why it is important to monitor the symptoms you experience due to MVP. As the MVP gets worse over time so will the symptoms. In some cases it will be helpful to take certain medications. In other cases if the MVP is severe enough surgery may be necessary. If the MVP is severe enough to re quire surgery it is very important to follow these recommendations. For those who need surgery but don’t have it the outlook has a tendency to be poor. For those who need surgery but don’t have it there is a 20% chance of dying within the year and a 50% chance of dying within 5 years. (4) I know surgery is always a scary option, but remember that Invite nutritionists are always available to help you with any concerns that you may have.
Now what supplements can help support our Mitral Valve?
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