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 PittsburghApril 14, 2018 counseling for depression, counseling for PTSD, meditation, mindfulness, nature therapy, Nutrition Counseling, outdoor yoga, stress managment, wellness counseling pittsburgh, wellness pittsburgh, yoga0 comments
Yoga. To many, the word conjures up images of Instagram perfection and beautiful backgrounds. Thousands of years ago, the poses (asanas) were only part of the defining point of a yoga practice. Yoga by ancient definition means “union.” A union of spiritual, emotional and physical practices of wellness. The poses are an integral part, but not comprehensive whole of the practice. Patanjali, one of the forefathers of yoga defined yoga as, the neutralization of the vortices of feeling.” An intense definition, but the meaning of yoga must encompass all that it is, in a few words.
In this modern day of technology and constant stimulation, it is essential to unplug from your phone and laptop and connect with yourself. The benefits of yoga intertwine the spiritual, emotional and physical goals of the practice. Yoga has even been shown to decrease symptoms of anxiety, depression, and post traumatic stress disorder. The physical benefits are easier to notice, but the spiritual and emotional impacts cannot be underestimated. The first step to a yoga practice is openness for change and self-improvement. The rest of the benefits will follow:
The beautiful Instagram pictures exemplify the increased flexibility regular yoga practice results in. However, there are many other physical benefits that are not as easily photographed. Yoga practice increases the functioning of the immune system, the digestive system, circulatory system and bone health. By toning and strengthening the muscles and ligaments, yoga can help prevent injury and increase an individual’s metabolism.
Pranayama (breathe control) increases the functioning of the respiratory system. Certain sequences can help with insomnia, but overall yoga helps to increase energy levels in an individual. The physical benefits are often noticeable with a consistent practice. Health benefits of yoga can be even further multiplied by practicing outdoors as nature has its own beneficial effects.
When my 3-year-old niece gets upset, my sister has taught her to belly-breathe. This has a calming effect on her and can prevent a temper tantrum. Practicing yoga is calming and can reduce stress, depression and anxiety. Participating in physical activity releases endorphins in the body, which makes people feel happy. Yoga increases concentration and ability to focus on a task at hand.
One of the most important aspects of yoga is being present and mindful in your body. Not comparing your current state to anyone else and manifesting a non-judgmental relationship with yourself.
Yoga encompasses all religions, spiritually the practice seeks to remind its followers that they are part of a bigger picture. We are connected to other beings and the environment. Contrary to some beliefs, the practice of yoga does not aim to convert anyone to a religion. Yoga is not a religion. The practice aims to seek a higher consciousness or meaning behind everything we think and do.
Everyone comes to the mat for a myriad of reasons, relieving stress, moving on your mat after a hard day at the office, or to try a new pose seen in passing….The pull towards stepping on the your yoga mat may even vary day to day. However, whether the practice is home-based or in a studio, it will help improve your moods, increase energy levels and bring a new level of self-awareness, among other power benefits. The versatility of a yoga practice can alter depending on your schedule or how you feel. It can vary from a 5 minute mindful child’s pose to a vigorous 90 minute vinyasa flow. Any practice can make a positive impact in your life and begin a ripple effect towards those around you. Yoga can be incorporated into a wellness plan including nutrition counseling, meditation, and mindfulness.
By Lauren Shaffer, Certifed Yoga Instructor and Wellness Guru of PittsburghLearn More
by Counseling and Wellness Center of PittsburghMarch 15, 2018 anxiety, anxiety therapy pittsburgh, Certified Nutritionist, clinical herbalist, cognitive behavioral therapy, counseling, counseling for anxiety, counseling pittsburgh, generalized anxiety disorder therapy pittsburgh, licensed therapist monroeville, licensed therapist pittsburgh, mindfulness, Nutrition Counseling, Nutritionist, therapist, therapist in murrysville, therapy, therapy pittsburgh, wellness center monroeville, wellness pittsburgh0 comments
Treatment for Anxiety
Treatment for anxiety takes many forms, there are generally three main agreed upon and clinically verified methods to manage and reduce symptoms of anxiety. Counseling or Therapy with a licensed counselor or therapist is the first treatment route. The treatment route for this form of help can vary from short term, brief solution-focused counseling interventions as well as long term treatment including cognitive behavioral therapy and even existential therapy. Only you and your counselor or therapist can determine which method will be best for you.
Other ways to manage symptoms related to anxiety are to enhance total wellness, this includes integrative medicine, nutrition counseling, acupuncture, fitness, meditation, and mindfulness. Some people experiencing anxiety find that a holistic approach suites their lifestyle best, in turn they explore clinical herbalism and integrative interventions to learn how this can support positive emotional health and wellness. Holistic therapy is best utilized along with counseling or psychotherapy from a licensed counselor which is therapy which will focus on finding triggers and changing the cognitive response to anxiety. The final way to treat anxiety is to use medication therapy. Medication has many different options including SSRI’s which must be taken for several weeks before taking effect and then other anxiolytic medication which is more short acting, talk with your psychiatrist or prescribing PCP to explore which form of medication therapy is the best for you to treat your anxiety. Medication often works best to diminish anxiety when it is paired with counseling and therapy which can change the thought patterns, discover underlying causes of anxiety and mange the full way in which it effects quality of life.
Remember that the worst way to manage your anxiety is by doing nothing at all in the hope that your symptoms will disappear. Managing anxiety is done best when we treat it early and completely with solid medical and therapeutic interventions.
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
Please see the bios of our two certified and licensed nutritionist to learn more about the unique styles and specialties of our in house registered nutrition specialists.
Learn more about the locations and specialists who are here to help you in each of our counseling centers!