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
by Counseling and Wellness Center of PittsburghMarch 1, 2018 acupuncture, acupuncture monroeville, community outreach, counseling, Emotional Health, integrative health, integrative medicine, traditional chinese medicine, wellness0 comments
Acupuncture, Mini Retreat Spring Detox Led By Dr. Truncali, D.C, L.a.C
4108 Monroeville PA, 15146
Transitioning from winter to spring is a challenge for our bodies and a time to do some spring cleaning for our physical, and emotional selves. This is a group acupuncture session focused on cleansing and cleaning, boosting immunity, and calming the spirit as we let go of winter and move toward spring’s light, warmth, hope, and growth. Dr. Truncali, D.C, L.a.C, our centers new licensed acupuncturist, will be leading the workshop sharing practical tips to cleanse and care for yourself using his knowledge of Traditional Chinese Medicine (TCM) and Holistic Health to reinforce our bodies ability to be healthy and strong as we come into the new spring season. If you have always wanted to try acupuncture this is your chance to do so at a special community rate. You will also be welcome to enjoy complimentary snacks from our “Brain Bar” and sip some “Be Well” herbal tea.
Call us at 412-856-WELL with questions!
by Counseling and Wellness Center of PittsburghFebruary 1, 2018 acupuncture, acupuncture monroeville, cupping, integrative health, integrative medicine, mindfulness, moxibustion, qi gong, traditional chinese medicine, wellness center monroeville, wellness pittsburgh0 comments
Acupuncture is the insertion of very fine, sterile, single use needles into acupuncture points. The points used are specific to each patient and are individualized based on their Chinese medicine diagnosis and constitution. During your first appointment, we take focused time to do an in-depth consultation regarding the details of your health. This helps us to formulate an individualized treatment surrounding your personal health pattern. In an acupuncture session, the number of points used in a treatment varies, but the average number of points ranges from 8-12 per treatment. Most people say that the experience of acupuncture is not painful at all but describe it as pleasant and soothing.
Acupuncture can be used to offer support for a range of emotional, physical, and spiritual concerns including but not limited to anxiety, depression, stress, PTSD, infertility, hormone balancing, arthritis, muscular and skeletal injuries, addiction, cleansing, diabetes, colitis, fatigue, insomnia and many more.
Cupping is a Traditional Chinese Medicine (TCM) technique which involves using glass cups on the skin usually on the back. The cups create suction which brings and moves blood in an area, and relieves muscle tension. Over specific acupuncture points, cupping can improve digestive and respiratory discomfort. Sometimes, Slide Cupping will be employed, which involves moving the cup while suction is maintained in order to relieve muscle tension and pain.
Moxibustion is a long-trusted Traditional Chinese Medicine technique where Dr. Truncali burns a non-toxic Chinese herb commonly known as mugwort. It is performed over specific acupuncture points or areas of pain to provide a warming and nourishing input. By warming the acupuncture points, moxibustion can regulate the digestive system, boosts the immune system, alleviates pain, and calm the mind.
Qi gong is a meditative movement practice that acts to improve blood flow, mental function, emotional stability, immunity, and more. It is a way for you to engage with your acupuncture and sinew channels outside of the office. Your practitioner, Dr. Truncali may recommend one or two medical qi gong movements for you to do at home. You will be taught the postures and/or movements in office, typically at the end of your appointment.
by Counseling and Wellness Center of PittsburghJanuary 22, 2018 Certified Nutritionist, counseling, Emotional Health, integrative health, integrative medicine, mindfulness, Nutrition Counseling, Nutritionist, wellness0 comments
What is Nutrition Counseling? Liz Mckinney, Certified Nutrition Counselor in Pittsburgh and Monroeville explains a little bit about how this works to enhance your health and wellness.
What to expect:
- One on one individualized nutrition counseling based on your goals and health complaints
- Detailed analysis
- Goal setting, coaching and working through barriers to change
- A clear cut program including diet, lifestyle and supplement therapy specific to your needs
- Existing lab report analysis and/or future recommended lab work either through a third party lab or through your primary health care provider
- Email support as needed between sessions
In your first session, we will:
- Go over your client intake form and three day diet diary
- Discuss your primary goals and current barriers to change
- Complete a nutrition focused physical exam
- Analyze any existing lab work you’ve had completed within the last year
- Set a program for you consisting of dietary, lifestyle and supplement therapy
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
Jessica DeGore RD LDN CDE CHWC is a licensed dietitian/nutritionist and wellness coach. She will be seeing clients at the Counseling and Wellness Center of Pittsburgh in both the North Side and Wexford’s locations. Jessica is here to help clients achieve their health and wellness goals by providing nutrition counseling and coaching. Nutrition is not one size fits all, so she takes an individualized approach to help clients find a balanced diet and healthy relationship with food. Jessica earned her Bachelor’s Degree in Applied Nutrition Sciences at Pennsylvania State University. After her undergraduate studies, she completed her ACEND-accredited Dietetic Internship at University of Maryland. The internship included 1,200 hours of supervised practice, as well as additional nutrition coursework. During this time, she also obtained a Graduate Certificate in dietetics. After passing the national board registration examination, she became a Registered Dietitian in 2010. Jessica decided to pursue a career that would allow her to gain a broad spectrum of skills and experience by providing nutrition education counseling in various settings, including acute care, long-term rehabilitation hospitals, and outpatient clinics.
In addition to yearly continuing education to maintain licensure, Jessica became a Certified Health and Wellness Coach through Wellcoaches® to expand her counseling skills. Wellcoaches® is an 18-week course designed for credentialed health professionals who wish to use coaching skills in working with clients to improve their health and wellbeing. The curriculum includes applying self-determination theory and motivational interviewing techniques to help clients uncover autonomous motivation, elicit mindful self-awareness, and develop self-efficacy to meet their goals.
She also recently became a Certified Diabetes Educator to help people with diabetes obtain positive outcomes through self-management. By becoming board certified in diabetes she offers a standard of excellence in the delivery of quality diabetes education. In her diabetes education work over the past two years she was able to lower HgA1c by an average of 1-2% over a twelve-month period. She also demonstrated significant improvement in other clinical outcomes such as blood pressure and lipids.
Jessica also specializes in disordered eating and sports nutrition. After working with an endurance coaching company to offer evidence-based recommendations to help clients properly fuel their bodies, she found many athletes lacked a healthy relationship with food. She discovered and adopted an intuitive eating approach to help guide her clients to find a healthy balance between eating and exercise. Her nutrition philosophy is that true health comes from cultivating behaviors to enhance physical, mental, and emotional wellbeing- it is not a specific size or weight. As a true non-diet dietitian, she wants to help create a balanced relationship between body and mind through food freedom. Jessica also provides educational presentations, nutrition consulting for brands and businesses, cooking demos, and recipe development.
After living in Philadelphia, the past six years, Jess returned to Pittsburgh, her hometown, in 2017 to be closer to her family. She lives in the North Hills with her husband. Her passion for overall health has also led to a huge commitment to fitness. She is both a triathlete and runner, tackling a Half Ironman and marathon distance races again this year. Jessica also enjoys traveling and exploring the local foodie scene. Jessica is a regular contributor for The Counseling and Wellness Center’s Blog and additionally she also enjoys blogging and providing nutrition tips at https://www.dietitianjess.com She enjoys sharing her adventures in eating and connecting with others on Instagram @dietitianjess.
Jessica welcomes clients of all ages, sizes, and levels of motivation. Nutrition is such an important component to healthy living, and she wants to help clients find complete wellness by empowering individuals to meet their goals.
For an appointment with Jessica DeGore RD LDN CDE CHWC please contact us at 412-322-2129