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Chardonee Donald Nutritionist

Meet our nutritionist, Chardonée Donald, CHN, CNS, LDN

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Dear Kaplan Center Community,

I am very excited to introduce Chardonée Donald, CHN, CNS, LDN, as the newest member of our Kaplan Center team!

Chardonée is a Licensed Dietitian Nutritionist and Certified Nutrition Specialist®, credentialed by the American Nutrition Association® through its Board for Certification of Nutrition Specialists™.

In her own words, “I am passionate and duty bound to helping others achieve a healthier lifestyle through research, development, supplements, herbal remedies, education, and motivation.”

Chardonée’s approach to care is rooted in the firm belief that mind, body, spirit and emotions must all be considered in order to take those first steps towards wellness. Her own path to becoming a nutritionist began as a patient wanting to be heard, needing to be acknowledged, and searching for a proper diagnosis. Her experience gives her the opportunity to relate to our patients and provide exceptional care for them.

Please join me in warmly welcoming Chardonée to the Kaplan Center; she is a wonderful addition to our team! I also invite you to take a moment to view her full bio and read her letter to patients below.

With best wishes for your optimal health,

Dr. Gary Kaplan

Letter to Patients

Dear Patients,

Welcome! My name is Chardonée Donald, I am your friendly Board-Certified Nutrition Specialist, Licensed-Dietitian Nutritionist, and Certified Holistic Nutritionist. I am thrilled to be partnering and walking with you to better health! Here at the Kaplan Center for Integrative Medicine, I will be working with an incredible team to help understand who you are as an individual and medically through nutritional analysis.

My background in nutrition began by earning my bachelor’s degree in biomedical science and a minor in nutrition. I went on to obtain my certificate as a Certified Holistic Nutritionist to then to earning my Master of Science in human clinical nutrition. I became a nutrition intern and obtained my certification as a Board-Certified Nutrition Specialist™ (BCNS) from the American Nutrition Association®. I am also licensed in Maryland as a Licensed-Dietitian Nutritionist. Today, I am a 3rd year Ph.D. Candidate in the Functional and Integrative Nutrition program. I am also one of the doctorate level teaching assistants for the same program.

My approach to nutrition is a little different. I look at people with a “whole-body approach” through a combination of motivational interviewing, nutritional analysis, nutrition therapy, education, and lifestyle changes. This means I look at your life from birth to present age, your environment, and dive into questions some may have never asked you. Looking at your overall lifestyle, science, and what makes you, you. This is a “all hands-on deck” approach to your care. That means you, too, are a major part of the team and matter.

I believe that everyone has a purpose, a right to feel heard, a right to trust their healing team, and a right to truly heal. I am dedicated to educating you on your specific needs for your body to heal. My goal and hope is for you to become a “mini nutrition expert” and advocate for yourself.

When I am not investing in my patients, I am intentionally investing at home. I am a daughter, granddaughter, sister, aunt, newlywed Sickle Cell Warrior wife, “Bonus” mom, and a dog mom to beautiful mini-bernedoodle, Harmony.

I am so excited to be partnering with and supporting you on your healing journey!

With Gratitude and Health,

Chardonée Donald MS, CHN, CNS, LDN

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

Treating GERD with Natural Remedies

Natural Remedies for Treating GERD

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It is not uncommon to occasionally experience acid reflux, but when it occurs repeatedly you may have Gastrointestinal Reflux Disease (GERD). Treating GERD is important because over time stomach acids can cause damage to your esophagus, pharynx, or respiratory tract.

Causes

GERD is the condition in which stomach acid frequently leaks upward into the esophagus, usually the result of a relaxed lower esophageal sphincter (LES). The LES is a ring of muscle that relaxes to let food pass through, and tightens to keep it from flowing back upward. When the muscle is weakened or malfunctions, symptoms of GERD may start to appear.

Certain foods may aggravate symptoms, such as spicy, greasy, or fried foods, peppermint, citrus, dairy, tomatoes, grains containing gluten, as well as caffeine and alcohol. Medications such as non-steroidal anti-inflammatories (NSAIDs), birth control pills, and some heart medications may also aggravate the symptoms. NSAIDs can also lead to bleeding and ulceration in the stomach or small intestine. In some cases, GERD is a result of a hiatal hernia or a bacterial infection called Helicobacter Pylori.

For successful long-term results, it is essential to first pinpoint the root cause of your reflux.

Symptoms

The most common symptom of GERD is frequent heartburn, but other common symptoms include cough, hoarseness, sore throat, bad breath, wheezing, difficulty swallowing, and indigestion.

If your symptoms are persistent or severe, give us a call today at 703-532-4892 to make an appointment. Our providers can customize a holistic treatment plan to address not just your GERD symptoms, but any other underlying factors that are keeping you from feeling better


 

Treatment options for GERD

When GERD symptoms are mild, natural remedies can be a safe and effective option for managing GERD. Recommendations may include one or a combination of the following.

  1. Lifestyle modifications: Try to adjust your routine to eat smaller meals more frequently throughout the day. If possible, elevate your head while sleeping, and don’t eat too close to your bedtime so you have more time to digest your food before lying down. Lying on your left side when sleeping may also help with digestion.
  2. Dietary modifications: Nutritionally, start by eliminating inflammatory foods. Keeping a food diary may sound tedious, however, it is a great way to identify possible triggers. Once they are identified, dietary modifications can help reduce the severity of symptoms. Certain diets have also been found to be helpful as well – such as paleo and/or low FODMAP diets.
  3. Weight loss: Losing weight may improve, or for some, eliminate symptoms. Carrying extra weight can add pressure on your stomach which leads to stomach acids traveling to the esophagus.
  4. Quit smoking: If you are a smoker, stop smoking. Among the many other negative health effects, smoking weakens the esophageal sphincter which in turn increases acid reflux symptoms.
  5. Herbal remedies/nutritional supplements: There are a variety of herbal remedies and supplements that can ease GERD symptoms because of their anti-inflammatory and antioxidant capabilities as well as their ability to support the microbiome. Based on a patient’s health profile, we may recommend one of the following: DGL (deglycyrrhizinated licorice root), marshmallow root, slippery elm, aloe vera juice that has been fractionally distilled, digestive enzymes, ginger, Betain with HCL, magnesium, and turmeric, apple cider vinegar, chamomile tea, probiotics. (Check with your provider before taking any supplement.)
  6. Acupuncture: Acupuncture promotes relaxation, can improve gastrointestinal motility, and can restore balance to the microbiome.
  7. Meditation/relaxation practice: Perhaps the simplest change you can make is practicing meditation. Mindfulness-based Stress Reduction (MBSR) practice can help GERD symptoms by reducing stress and anxiety – both of which can aggravate symptoms.

 

Depending on how severe your GERD symptoms are, your provider may prescribe medication. Acid blockers may be necessary for severe gastritis, ulcer, or Barrett’s esophagus, which is a precancerous condition. However, prolonged use can lead to calcium and magnesium deficiency, and achlorhydria (absence of hydrochloride acid) leading to an overgrowth of bacteria in the small intestine (SIBO). This condition and H. Pylori are diagnosed by a breath test and both are treated with different antibiotics or supplements, like garlic and Candibactin. Research has also confirmed that the long-term use of certain types of acid blockers – PPIs – can increase the risk of a cardiac event and also increase the risk of dementia, so it’s extremely important to speak to your provider about the risks, benefits, and length of use.

If you have GERD, a holistic treatment plan that includes medication, lifestyle changes, and alternative therapies can provide significant relief from your symptoms. We can help. Please call us at 703-532-4892 to make an appointment.

References

https://www.sciencedirect.com/science/article/pii/S0254627215301515?via%3Dihub

https://www.sciencedirect.com/science/article/pii/S027153171931187X

https://pubmed.ncbi.nlm.nih.gov/33351048/

https://pubmed.ncbi.nlm.nih.gov/30864012/

https://pubmed.ncbi.nlm.nih.gov/35148031/

https://www.frontiersin.org/articles/10.3389/fcvm.2022.767987/full

Additional resources

For more information on how to treat acid reflux symptoms while staying heart healthy, click here.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

This article was originally published in January 2016. It was reviewed and updated in December 2023.

How Much Fiber Do We Need

How Much Fiber Do We Need and Why It Matters

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Telling someone to eat more fiber is not very exciting. It may sound like a boring detail, one that could be forgotten quite quickly, but eating more fiber is one of the best things you can do for your health.

Researchers at Stanford University have discovered that bacteria in the gut (the good kind) like to feast on fiber. This keeps the good bacteria happy and by extension, they’re free to help make our gut healthier. Here are a few more things to know about fiber.

Why we need fiber

A high intake of fiber is associated with lower cholesterol and improved blood sugar control. Fiber can also lower your risk of:

  • Colorectal cancer
  • Gastrointestinal issues like diverticulitis, constipation, and hemorrhoids
  • Heart disease
  • High blood pressure
  • Type 2 diabetes

Because fiber also acts as a prebiotic, it serves as a food source for many strains of beneficial gut bacteria.

Additionally, research shows that in countries where people consume high amounts of fiber in their diets, the overall rates of chronic disease are low.

How much fiber do you need?

Nutrition experts say 25 grams of fiber a day is good for regulating digestion. Most Americans consume around 16 grams a day. This is a great start but it’s just short of where most people need to be.

The guideline of 25 grams is a general guide and does not take into account your medical history or history of any pre-existing digestive issues that you may have. For example, if you suffer from irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) that number may differ. In these cases, it’s important to speak to your health care provider or nutritionist about what amount of fiber they think is appropriate for you.

What foods are high in fiber?

Think about everyday foods that you can incorporate into your daily diet that already have a high amount of fiber. This will get you to your 25 grams much faster. High fiber foods include:

  • Fruits and Vegetables: Apples, avocados, bananas, berries
  • Carbohydrates: Potatoes, oats, and lentils
  • Legumes: Beans, peas, and lentils

For a more comprehensive list of high fiber foods, visit the Dietary Guidelines for Americans’ “Food Sources of Dietary Fiber”.

Taking fiber supplements

Although it is possible to take supplements that contain fiber, it’s always better to get your fiber directly from the source. Eating a well-balanced diet with some of the food items mentioned above is a much better way of getting your recommended fiber intake. Food is the best source of fiber.

Keep constipation away

If you frequently suffer from constipation or have hard stools, you might be low on fiber.  The consistency of your stools can be a good marker of short or long-term health. In the short term, hard stools might mean you’re dehydrated or probably not drinking enough water. In the long term, stools that are consistently difficult to pass might be a sign that you’re low in fiber. To help with regularity and stool consistency, try to reach that 25 grams of fiber daily.

Fiber and the microbiome

Eating a variety of high fiber foods is probably the best way of maintaining a healthy gut bacteria population. Research suggests that increased dietary fiber consumption can positively influence the diversity and population of the gut microbiome.

Fiber can help lower the risk of many common diseases and its role in the microbiome makes it a great food source to focus on. Where possible, try to increase your fiber intake. A little goes a long way in increasing your overall health.

References

Brain Boosting Properties of Resveratrol

4 Brain Boosting Properties of Resveratrol

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What do pistachios, peanuts, blueberries, and grapes have in common? In addition to providing a tasty snack, they are all sources of resveratrol, a naturally occurring substance found in certain plants that offers a number of health benefits to the brain!

Resveratrol is a type of phytoalexin, a substance produced by plant tissues that promotes disease resistance. Medical researchers are still exploring the mechanisms by which it works but it has clearly proven its impact on reducing inflammation in the central nervous system (inflammation of this nature is a major contributor to chronic pain, depression, and neurodegenerative diseases).

Sources of resveratrol

A well-balanced diet that includes lots of fruits, vegetables, and nuts is a wonderful way to obtain Resveratrol. Other food sources include mulberries, raspberries, red wine, pomegranates, dark chocolate, and soy beans.

Bioavailability

Successful in vivo studies (involving animals or humans) are limited but show promise. One reason for their limited success is that Resveratrol has low bioavailability. Merriam-Webster defines bioavailability as “the degree and rate at which a substance is absorbed into a living system or is made available at the site of physiological activity.” In other words, before our bodies are able to reap its benefits, Resveratrol is rapidly absorbed and eliminated. Researchers continue to look for ways to enhance its bioavailability through dosage concentrations and combinations with other compounds. For example, just as piperine can improve the bioavailability of curcumin, it may also improve the bioavailability of resveratrol. A 2020 study published in The Egyptian Rheumatologist concluded that “piperine administration concurrently with resveratrol potentiated the anti-inflammatory efficacy of resveratrol in arthritic-induced rats which could be attributed to the bio-enhancing activity of piperine”. 

Questions? Give Us a Call!

703-532-4892 x2

Possible Clinical Applications of Resveratrol
  1. It has demonstrated neuroprotective qualities post-stroke, post-Traumatic Brain Injury (TBI), and/or post-spinal cord injury. A 2021 review published in Neurochemistry International, which looked at both in vivo and in vitro studies, confirmed that Resveratrol “can induce a neuroprotective state when administered acutely or prior to experimental injury to the CNS.”
  2. It can potentially lower a person’s risk of opioid dependency. A 2020 study published in World Academy of Sciences Journal found that “RES can potentiate the antinociceptive effects of morphine and reduces morphine tendency and reinstatement.” In other words, this study suggests that it’s possible that Resveratrol, when taken with morphine, can prevent the development of hyperalgesia (increased sensitization to pain) – a condition that often leads to opioid dependency. Furthermore, Resveratrol acts without compromising the morphine’s effectiveness.
  3. It can improve age-related mood and memory function. Resveratrol’s anti-aging and anti-inflammatory properties seem to protect cells in the hippocampal region of the brain from damage. This region of the brain converts short-term memory to long-term memory, and is part of the limbic system, which regulates emotion. A study published in Scientific Reports showed that middle aged, Resveratrol-treated rats had “improved learning, memory and mood function” in older age than their “vehicle” (a substance usually without therapeutic action) or control-treated counterparts.
  4. It reduces amyloid plaque formation. Amyloid plaques present as a sticky buildup that accumulates outside nerve cells or neurons, and they have been linked to Alzheimer’s disease. A 2022 study published in Free Radical Biology and Medicine, found “strong evidence for resveratrol’s neuroprotective and anti-plaque capabilities in viral-induced AD, which merits its further exploration as an AD preventive and therapeutic candidate.”

 

Supplementing with Resveratrol

Resveratrol supplements are available in pure form or combined with other compounds. Dosages are typically somewhere between 5mgs and 5gms, depending on the individual’s medical condition.

* If you are considering taking a supplement, make sure to talk with your physician about possible interactions with other medicines.

In sum, Resveratrol is a powerful anti-oxidant with a demonstrated potential to nurture and even heal the brain. With many delightful sources available in food, supplementing with Resveratrol can ensure that our bodies get even more of this wonderful gift from nature!

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

Additional References:

Bioavailability (n.d.) Merriam-Webster.com. Retrieved from //www.merriam-webster.com/dictionary/bioavailability.

Meng T, Xiao D, Muhammed A, Deng J, Chen L, He J. Anti-Inflammatory Action and Mechanisms of Resveratrol. Molecules. 2021 Jan 5;26(1):229. doi: 10.3390/molecules26010229. PMID: 33466247; PMCID: PMC7796143.

Jardim FR, de Rossi FT, Nascimento MX, da Silva Barros RG, Borges PA, Prescilio IC, de Oliveira MR. Resveratrol and Brain Mitochondria: a Review. Mol Neurobiol. 2018 Mar;55(3):2085-2101. doi: 10.1007/s12035-017-0448-z. Epub 2017 Mar 10. PMID: 28283884.

Bailey HH, Johnson JJ, Lozar T, Scarlett CO, Wollmer BW, Kim K, Havinghurst T, Ahmad N. A randomized, double-blind, dose-ranging, pilot trial of piperine with resveratrol on the effects on serum levels of resveratrol. Eur J Cancer Prev. 2021 May 1;30(3):285-290. doi: 10.1097/CEJ.0000000000000621. PMID: 32868637; PMCID: PMC7910313.

food_synergy

5 Healthy Foods That Are Even More Nutritious When Paired Together

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To maintain optimal health, our bodies need vitamins, minerals, and phytonutrients. Whole foods, like fruits, vegetables, whole grains, legumes, and nuts, are packed with these important compounds. They naturally help us boost our immune system, fight inflammation, and ward off chronic illness.

But as a physician and founder of the Kaplan Center for Integrative Medicine, I also explain to my patients that optimal nutrition can go one step further. Have you heard of food synergy? It’s an idea that has gained popularity in recent years and it maintains that certain components of different foods can work synergistically to bring greater nutritional benefit to our bodies.

For example, turmeric combined with black pepper (or more specifically piperine, a compound found in black pepper) increases the absorption of turmeric’s active ingredient, curcumin. Curcumin has powerful antioxidant and anti-inflammatory properties that help prevent free radical damage and calm the inflammatory process at the root of many chronic diseases. This is a great illustration of food synergy at work — in which the right combination of substances work together to increase nutritional value and bring greater benefits to your body.

Interested in adding this idea to your diet? You might not realize it, but many common snacks and meals you already eat put the concept of food synergy into practice. Here are a few key examples of these pairings, and why they work.

1. Bananas & Greek yogurt

Bananas contain inulin, a plant-based carbohydrate. Research shows that inulin, when added to yogurt, can increase the growth of yogurt’s healthy bacteria, thereby helping to regulate digestion even further and boost immunity.

If you already enjoy yogurt as part of your breakfast or as a snack, make sure to choose an unsweetened Greek variety, which contains more protein, and then add your own fresh bananas.

2. Spinach with garbanzo beans & red bell peppers

While heme iron (iron from meat, fish, and poultry) is well-absorbed, non-heme iron (found in grains, legumes, certain vegetables, and nuts) is less well-absorbed. Fortunately, research shows that vitamin C (ascorbic acid) assists in the absorption of non-heme iron — important for those who follow a plant-based diet.

A spinach and garbanzo bean salad (rich in non-heme iron) combined with fresh red bell peppers, a good source of ascorbic acid, makes a delicious and healthful meal, particularly for those who may be at a higher risk of iron deficiency.

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3. Vegetables & olive oil

Research suggests that vegetables, particularly colorful ones such as tomatoes, peppers, spinach, broccoli, and kale, should be eaten with healthy monounsaturated oils — such as olive oil — to increase your body’s absorption of carotenoids, a type of phytonutrient that has powerful antioxidant and anti-inflammatory properties.

Adding whole eggs or avocados, which contain healthy monounsaturated fats, to a salad will also help to boost the absorption of carotenoids.

4. Green tea & lemon

A 2007 study from Purdue University found that adding either citrus juices or vitamin C to green tea will boost the absorption of catechins, a powerful naturally occurring antioxidant found in the tea.

Why is this important? Studies have shown that catechins have cancer-preventing effects and that they can also positively affect cardiovascular health because of their antioxidative, anti-hypertensive, and anti-inflammatory effects.

5. Dark chocolate & apples

This combination isn’t just delicious — it can also help improve cardiovascular health. Dark chocolate (70 percent cacao or more is best) is rich in catechins, and apples are a rich source of the flavonoid quercetin. When eaten together, research suggests that the catechins and quercetin work synergistically to inhibit platelet adhesion to collagen.

The Bottom Line:

Some foods were just meant to be eaten together! While these are great examples to keep in mind, the simplest way to put the concept of “food synergy” into practice is to eat a wide variety of whole foods. Doing so ensures that you receive the key nutrients your body needs to thrive.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

Do you…

  • feel tired most of the time or have an energy crash midday?
  • struggle with gas, bloating, abdominal pain, reflux, constipation, or diarrhea?
  • worry about your weight?
  • have trouble concentrating or brain fog?
  • suspect you have food intolerances or sensitivities?
  • feel lost about what’s “healthy” to eat or if you should take supplements?

Or, if you’ve been diagnosed with or suspect you have a more serious nutritional problem like IBS, Crohn’s, Colitis, SIBO, or GERD, the Kaplan Center can help you.

When nutrition plays a role in a your medical problems – and this is often true – our goal is to investigate the root cause of your discomfort and not just treat the symptoms. We use an Integrative & Functional Nutrition (IFN) approach to to identify underlying imbalances or deficiencies that may be impacting your health.

If you’re ready to make a change and need help, please give us a call today.

spinach-anti-inflammatory-diet

11 Food Rules For The Ultimate Anti-Inflammatory Diet

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If you want to eat for long-term health, lowering inflammation is crucial.

Inflammation in the body causes or contributes to many debilitating, chronic illnesses – including osteoarthritis, rheumatoid arthritis, heart disease, Alzheimer’s disease, Parkinson’s disease, and even cancer. That’s why, as a doctor and founder of the Kaplan Center for Integrative Medicine, I recommend my patients eat a diet focused on anti-inflammatory principles.

Recent research finds that eating this way not only helps protect against certain diseases, but it also slows the aging process by stabilizing blood sugar and increasing metabolism. Plus, although the goal is to optimize health, many people find they also lose weight by following an anti-inflammatory eating pattern.

Here, I’m sharing the 11 principles I recommend everyone incorporate into their diet for optimal health:

1. Consume at least 25 grams of fiber every day.

A fiber-rich diet helps reduce inflammation by supplying naturally occurring anti-inflammatory phytonutrients found in fruits, vegetables, and other whole foods.

To get your fill of fiber, seek out whole grains, fruits, and vegetables. The best sources include whole grains such as barley and oatmeal; vegetables like okra, eggplant, and onions; and a variety of fruits like bananas (3 grams of fiber per banana) and blueberries (3.5 grams of fiber per cup).

2. Eat a minimum of nine servings of fruits and vegetables every day.

One “serving” is half a cup of a cooked fruit or vegetable or one cup of a raw leafy vegetable.

For an extra punch, add anti-inflammatory herbs and spices such as turmeric and ginger to your cooked fruits and vegetables to increase their antioxidant capacity.

3. Eat four servings of both alliums and crucifers every week.

Alliums include garlic, scallions, onions, and leeks, while crucifers refer to vegetables such as broccoli, cabbage, cauliflower, mustard greens, and Brussels sprouts.

Because of their powerful antioxidant properties, consuming a weekly average of four servings of each can help lower your risk of cancer.

If you like the taste, I recommend eating a clove of garlic a day!

Questions? Give Us a Call!

703-532-4892 x2

4. Limit saturated fat to 10 percent of your daily calories.

By keeping saturated fat low (that’s about 20 grams per 2,000 calories), you’ll help reduce the risk of heart disease.

You should also limit red meat to once per week and marinate it with herbs, spices, and tart, unsweetened fruit juices to reduce the toxic compounds formed during cooking.

5. Consume foods rich in omega-3 fatty acids.

Research shows that omega-3 fatty acids reduce inflammation and may help lower the risk of chronic diseases and conditions that have a high inflammatory process at their root.

Aim to eat lots of foods high in omega-3 fatty acids like flax meal, walnuts, and beans such as navy, kidney, and soy. I also recommend taking a good-quality omega-3 supplement.

And of course, consume cold-water fish such as salmon, oysters, herring, mackerel, trout, sardines, and anchovies. Speaking of which:

6. Eat fish at least three times a week.

Choose both low-fat fish such as sole and flounder and cold-water fish that contain healthy fats, like the ones mentioned above.

7. Use oils that contain healthy fats.

The body requires fat but choose the fats that provide you with benefits.

Virgin and extra-virgin olive oil and expeller-pressed canola are the best bets for anti-inflammatory benefits. Other options include high-oleic, expeller-pressed versions of sunflower and safflower oil.

8. Eat healthy snacks twice a day.

If you’re a snacker, aim for fruit, plain or unsweetened Greek-style yogurt (it contains more protein per serving), celery sticks, carrots, or nuts like pistachios, almonds, and walnuts.

9. Avoid processed foods and refined sugars.

This includes any food that contains high-fructose corn syrup or is high in sodium, both of which contribute to inflammation throughout the body.

Avoid refined sugars whenever possible and artificial sweeteners altogether. The dangers of excess fructose have been widely cited and include increased insulin resistance (which can lead to type-2 diabetes), raised uric acid levels, raised blood pressure, increased risk of fatty liver disease, and more.

10. Cut out trans fats.

In 2006, the FDA required food manufacturers to identify trans fats on nutrition labels, and for good reason – studies show that people who eat foods high in trans fats have higher levels of C-reactive protein, a biomarker for inflammation in the body.

A good rule of thumb is to always read labels and steer clear of products that contain the words “hydrogenated” or “partially hydrogenated oils.” Vegetable shortenings, select kinds of margarine, crackers, and cookies are just a few examples of foods that might contain trans fats.

11. Sweeten meals with phytonutrient-rich fruits and flavor foods with spices.

Most fruits and vegetables are loaded with important phytonutrients. In order to naturally sweeten your meals, try adding apples, apricots, berries, and even carrots.

And for flavoring savory meals, go for spices that are known for their anti-inflammatory properties, including cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.

Bon appétit!

 

First published on October 30, 2015; updated February 10, 2023.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

 

Tips to Stay Healthy Through the Holidays

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The winter holiday season tends to be a high-risk time for potential weight gain and/or illness. A popular study from the New England Journal of Medicine showed that Americans gain about an average of 1 pound during the months of November-January, which isn’t surprising as these months coincide with elaborate feasts, holiday parties, cocktails, and an abundance of high fat, high sugar foods.

Winter is also the prime of cold and flu season when temperatures are cooler and people spend more time indoors together, therefore increasing the chance of transmission of infections. Below are some of our top tips for staying healthy through the holidays.

Stay Hydrated

As a general rule we recommend aiming for ½ of your body weight in ounces of water per day. Drinking water can help curb your appetite so you don’t overeat and helps your skin look more radiant for photos. Bring your refillable water bottle with you when shopping and traveling and remember to alternate a glass of water between adult beverages to avoid dehydration.

Eat for immunity

Scan the buffet at parties for the veggies and fruits which contain vitamins and minerals that boost your immune system. Aim to fill half of your plate, which leaves less room for less healthier options.

Upgrade your favorites

Instead of avoiding those comfort foods try making them by swapping ingredients in the classic recipes to make them gluten free, with less or no sugar, or find a way to ditch the creams and heavy sauces.

Mindfully indulge

Intuitive eating is not about denying yourself of foods. Instead, make conscious choices and use all of your senses to truly savor your food; focus on smell, sight, touch, taste, and sound. Listen to your body’s feeling of fullness and satisfaction. Give yourself grace if you do overindulge a bit.

Eat before event or before shopping

You will be more likely to be drawn to high sugar, high fat, foods or over eat those foods at events if you show up hungry. Shopping on an empty stomach will lead you to be more tempted by those snacks at the checkout counter or by the smell of cinnamon at the mall so don’t go out on an empty tank.

Move your body

If can be challenging to find time between events or when traveling to stick to a good routine so you may need to find creative ways to stay active. Try walking after meals instead of plopping on the couch, or do an online workout video if you don’t have access to a gym. Take the stairs instead of escalators or elevators or park farther away from the door in the parking lots.

Prioritize sleep

Sleep deprivation can lead to increased cravings, mood and behavior changes, and less energy to fully enjoy the holiday festivities. Minimize alcohol consumption as it decreases the quality of your sleep and rest.

Take time for self-care

The holidays are notorious for increasing stress levels due to travel, family dynamics, financial burden, or expectations to make everything perfect. Between cleaning, cooking, and shopping do something that makes you happy and helps you to recharge. Take a nap, get a massage, or respectfully say no to things that cause you stress or anxiety.

Focus on what really matters

The holidays are about togetherness and quality time, not about the perfect present or cookies and treats. Find ways to create new healthy traditions – instead of baking cookies, make ornaments or start a new tradition like running in a Frosty 5K or volunteering at the food pantry.

Take your vitamins

Ward off infections and boost your immunity by taking the following supplements Vitamin D, Vitamin C w/Quercetin, Zinc, and NAC.

While our nutritional goals may be clear, the path to attaining them can sometimes be filled with obstacles. Whether you want to lose or gain weight, modify your diet due to an illness or condition, or simply eat smarter, a nutritionist can help you safely and confidently achieve those goals.

If you would like to make an appointment, please call 703-532-4892, ext. 2. No doctor referral is needed. 

 

Dr. Gary Kaplan on Dirobi Health Show

Dr. Gary Kaplan on Dirobi Health Show – Living healthy in a toxic world.

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Dr. Kaplan was a guest on Dave Sherwin’s Dirobi Health Show about how to live healthy in a toxic world.

Highlights –

Inflammation Nation

The list of autoimmune diseases is long: Lyme Disease, Chronic Fatigue Syndrome, Fibromyalgia, Arthritis, Lupus, Celiac…and these are only a few of the crippling disorders that affect the entire body. The immune system breaks down, and inflammation attacks both the brain and the gut, joints, muscles, and nervous system. (2:30)

Post Covid “Cytokines”

Many who have previously suffered from Covid may have noticed problems with their sense of smell and other lingering issues. Dr. Kaplan attributes these chronic problems to white cells that are spewing out lots of inflammatory particles called cytokines. (9:00)

Brain Care

Regular, aerobic exercise is one of the best anti-inflammatory remedies for the brain. (10:45)

The “Roll” of Nutrition

An inflamed gut will result in brain inflammation. (23:00)

The Hypoallergenic Diet

A hypoallergenic diet has the least number of allergens (26:00)

Sleep Apnea

Sleep apnea can reduce lifespan. Warning signs include fatigue during the daytime, snoring at night and lapses in breathing during sleep. (36:55)

 

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

 

woman talking to physician about prediabetes

Pre-diabetes: Are You at Risk?

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Approximately 37 million people in the United States have diabetes. Over the last decade, statistics show that the diabetes incidence rate (new cases diagnosed) has trended downward. In 2009, approximately nine out of 1,000 adults were diagnosed; in 2019 that rate declined to just under six. Statistics also show that there are more adults living with diabetes (diabetes prevalence) than a decade ago. This may be due to better detection and management of the condition.

These statistics are encouraging, but as the eighth leading cause of death in the United States, we must continue to be vigilant in identifying the risk factors.

Pre-diabetes is a condition where blood glucose levels are higher than normal, but not yet high enough to be diagnosed as diabetes. It affects over 96 million adults in the U.S. – that’s 38% of the U.S. adult population! Caused by a condition known as insulin resistance, an abnormal response to glucose regulation, pre-diabetes increases your risk of developing type 2 diabetes, as well as other conditions such as heart disease and stroke.

While the incidence rate of pre-diabetes has remained relatively steady since 2005, there has been a significant increase in the percentage of adults aware that they had the condition. This is good news in that in many cases pre-diabetes CAN be prevented or even reversed, and knowing you have it is key. Dietary modifications and lifestyle changes are the most effective ways to return blood glucose levels to a normal range.

What are some of the contributing factors?

Sugar:

The average American consumes 152 pounds of sugar and 146 pounds of flour per year. Could this have a correlation with diabetes? Yes! Waistlines are increasing because the sugars and refined grains that we consume increase insulin levels causing belly fat (or visceral fat) to accumulate around the organs. Insulin resistance then causes the elevation of blood sugar which increases that person’s risk of developing other serious health conditions, such as heart disease, stroke, cancer, diabetic eye disease, neuropathy, and kidney disease.

There are several ways to diagnose obesity and determine if one has visceral fat accumulation. A person’s BMI, or body mass index, is one measurement to take into consideration. BMI is a measure of body fat based on height and weight, and while it does not consider lean muscle mass, the measurement is still useful, with a recommended BMI of 25 or less. Waist circumference is another important indicator. Men should aim to keep their waistline circumference under 40 inches, and women should aim for 35 inches or less, with a waist-to-hip ratio (waist circumference divided by hip circumference) of less than 0.8. This reading in particular can be helpful in detecting those we call “skinny fat” – these people look thin but have a potbelly. All of these measurements taken together are good indicators of insulin resistance. The ultimate testing however includes glucose tolerance testing (fasting blood sugar and insulin levels) and/or hemoglobin A1C, which is a blood test that provides information about a person’s average levels of blood glucose over the past 3 months.

Something else to keep in mind is that all calories are not the same. A soda which has approximately 45 grams of sugar and 150 calories, causes a spike in insulin, whereas an apple and handful of almonds with the same amount of calories, does not. A 2007 study reported in the American Journal of Clinical Nutrition, demonstrated that certain types of carbohydrates, such as wheat and potatoes, up-regulated the genes for diabetes and inflammation in the abdominal subcutaneous fat, as compared to other carbohydrates like rye and corn, even though the caloric value was the same.

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Sleep:

Sleep deprivation also increases insulin resistance. One study showed that adolescents who slept less than 8 hours per night had an increase in central fat and insulin resistance. Another study recently reported that for every 30 minutes of weekday sleep “debt” the risk of obesity and insulin resistance increased by 18% and 41 % respectively over a year.

Exercise:

Besides lowering the consumption of sugar and flour and improving sleep, what else can we do to improve glucose control? Research is strongly supporting all types of exercise like walking, running, biking, and swimming for the regulation of blood sugar. Weight-training in particular increases lean muscle mass and metabolism long-term and increases a specific type of muscle (white muscle) that has been shown to lower blood sugar.

Digestive health:

Newer studies show that there is a link between the microorganisms living in your digestive system, central obesity, visceral fat, and insulin resistance. Taking a prebiotic (dietary fiber that feeds the good bacteria) and consuming foods like kefir, yogurt, sauerkraut, and supplements with probiotics, may help reduce insulin resistance.

Here is a summary of some of my recommendations:

  1. Reduce sugars and processed foods, and lower or eliminate wheat products. Avoid at all costs high-fructose corn syrup which has a strong link to insulin resistance. Eat more of a plant-based diet, grass-fed meats, and fish that are high in Omega 3’s, like wild-caught salmon. Be aware if you have a food sensitivity to gluten or dairy as these are highly inflammatory and can add to visceral fat.
  2. Get an activity monitor and aim for 10,000 steps per day. This is a goal, but any amount of extra steps that you can take each day towards this goal can make a difference. Consider getting a personal trainer to help you with a weight-training program, or take a yoga class at least once to twice a week or practice at home.
  3. Create a comfortable sleep routine and climate, and make good sleep a priority. If sleep is poor, then ask your doctor for a sleep study to rule out sleep apnea.
  4. Take a daily probiotic and switch them around every few months. Consider a prebiotic as well, but know that a good plant-based diet feeds your good bacteria too.
  5. Take a few moments to practice deep breathing and meditation. Start a gratitude journal and write down something every day. This lowers stress hormones like cortisol, and thus lowers insulin resistance.
  6. Get your vitamin-D checked and supplement as needed. Take 2 grams of Omega 3’s per day if you don’t consume fish regularly. Other supplements that help reduce insulin resistance include chromium and alpha-lipoic acid and magnesium.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

What I Know About Healing Chronic Pain From 37 Years Of Treating Patients

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There are over 50 million adults in the United States living with some form of chronic pain. The impact of chronic pain on people’s lives is enormous; unfortunately, despite modern medical advances we’re still not that great at treating it.

We may be unsuccessful in treating chronic pain because the way we’ve thought about where it comes from is all wrong. Research demonstrates that chronic pain is frequently a symptom of inflammation in the brain. Finding a cure requires that we identify and treat all the things that are causing the brain to remain in an inflamed state.

Here are seven things you need to do to effectively to deal with your chronic pain:

1. Get a real diagnosis.

Chronic pain, in and of itself, is not a diagnosis. It’s a symptom of injury or illness, and even more specifically, it’s a symptom of inflammation. For example, over the course of 37 years of practicing family medicine and treating patients suffering from chronic pain, the worst case of acute shoulder pain I have ever seen was in a man who was having a heart attack.

I also have seen patients complain of chronic lower back pain, when their underlying problem was actually Crohn’s disease (an autoimmune disease that causes digestive problems).

Similarly, chronic migraine headaches may be a symptom of a food allergy. When this is the case, eliminating the offending foods can be a straightforward solution.

Today, we are seeing more and more people experiencing pain symptoms as a result of a previous COVID-19 infection. Long-COVID Syndrome symptoms often mimic the pain symptoms of fibromyalgia, ME/CFS and POTS.

Getting the right diagnosis requires a comprehensive history by a physician who can connect the dots. Frequently, what you think is the beginning of your pain problem is not its actually cause.

Bottom line: you must know what to treat if you have any hope of finding a cure.

2. Get tested for sleep disorders and get enough rest.

If you’re getting seven or more hours of sleep per night, but you still feel exhausted all the time, you may have sleep apnea. Sleep apnea is a condition that means that while you’re sleeping you periodically stop breathing. During these intervals, your brain is deprived of oxygen, which causes inflammation of the neural tissue in the brain. Sleep apnea affects approximately 5% of Americans and it has been estimated that as many as 85% of people with this condition have not been diagnosed.

The inflammation caused by sleep apnea can cause or contribute to joint pain, migraine headaches, abdominal pain, and other chronic pain conditions. Ask your doctor about getting tested for sleep apnea or other sleep disorders. Sleep well and you’ll find you have more energy and less pain.

3. Eat an anti-inflammatory diet.

To eliminate the dietary causes of chronic pain, I usually recommend that patients limit their food intake to rice, fish, chicken, and fresh fruits and vegetables for a period of six weeks. While this food plan doesn’t eliminate every possible allergen, it does eliminate the major offenders, such as gluten, milk and milk products, refined sugar, processed foods, nuts and eggs.

When you eat, notice if certain foods cause you to experience an adverse reaction such as a stuffy nose, fatigue, headache, bloating, or gas. By eliminating the foods that create inflammation in your brain and body, you’ll find that your pain decreases and your physical energy and mental clarity increase.

4. Meditate.

Studies show that regular meditation improves brain function and can help the brain recover from inflammatory damage. Regular meditation also has been shown to improve our ability to tolerate and recover from stress. Meditate for 20 to 30 minutes a day and see if you notice a difference.

5. Make time for manual therapy.

Hands-on therapies such as Osteopathic Manipulative Medicine (OMM), physical therapy, massage, and chiropractic therapy can help relieve, and in some cases, completely resolve chronic musculoskeletal pain.

Whatever the pain’s origin — whether its disease, traumatic injury or overuse, or emotional stress — bodywork can help stimulate healthy blood flow into damaged muscles, tendons, and connective tissue, thereby relieving musculoskeletal pain and tension and stimulating the body’s own ability to heal itself.

In fact, manual therapy is so effective in unlocking the emotional stress and trauma stored in our bodies that I often also recommend working with a psychotherapist who can help you process these issues.

6. Take nutritional supplements that are right for you.

There are supplements on the market that can help address generalized inflammation and joint pain. Supplements are also a great way to strengthen your immune system and help keep you healthy. However, before you start taking any new product, make sure you are buying from a trusted supplier; the U.S. Food & Drug Administration does not regulate the manufacture and marketing of supplements as they do with prescription medication.

Talk with your doctor about the medications and other supplements you are already taking before starting a new supplement because some products can cause drug interactions. 

7. Practice gratitude.

Although this is sometimes a lot to ask of people whose lives have been devastated by chronic pain, the cultivation of gratitude for family and friends and the other gifts in our lives helps make us more trusting, altruistic, resilient, and just plain happier. It also allows us to live each day more fully.

I recommend keeping a gratitude diary and listing five things for which you are grateful each day. Other gratitude exercises include visualizing and writing about your future, best possible self; putting your gratitude into action by writing a thank-you note or visiting a person to whom you owe a debt of gratitude. Spending time each day contemplating the things for which you are grateful is likely to help reduce not only your stress level but also your experience of physical pain.

Good luck on your healing journey!

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2