The Environmental Working Group comes through for us again with research on which foods contain the most toxins and which contain the least. This time we’ll be focusing on fish and mercury levels.

BEST TYPES (very low mercury, high protein, high omega 3): Wild Salmon, Sardines, Rainbow Trout, and Atlantic mackerel. Additionally, these are available from sustainable sources.

GOOD TYPES (low mercury, high protein, good levels of omega-3) : Anchovies, Pollock, Herring.

MODERATE GOOD TYPES (low mercury, high protein, but low Omega-3): Catfish, Tilapia, Pangasius. These are lower in toxins and a good source of protein, but don’t contain much Omega-3.

MERCURY RISK UP: Canned light and albacore tuna, Halibut, Lobster, Mahi Mahi, Sea bass. (Pregnant women and children should avoid these altogether. For others, it depends on their age, weight, and health status.)

AVOID: Shark, Swordfish, Tilefish, King Mackerel, Marlin, Orange roughy, and Tuna (bigeye, yellowfin, bluefin, etc)

It can be hard figuring out what’s healthy and what’s not. There are so many things to consider these days…does it have additives, pesticides, GMOs….the list goes on and on.

Luckily, when it comes to fruits and vegetables it’s pretty straightfoward, thanks to something that the Environmental Working Group calls the “Dirty Dozen” and “Clean Fifteen”. Take this list to the grocery store with you while you are shopping to make it easier.

The “Dirty Dozen” are the fruits and vegetables that have been found to contain the most pesticides. These are the ones that you will want to buy organic, when possible:

1. Strawberries
2. Spinach
3. Kale, Collard, and Mustard Greens
4. Nectarines
5. Apples
6. Grapes
7. Cherries
8. Peaches
9. Pears
10. Bell & Hot Peppers
11. Celery
12. Tomatoes

The “Clean Fifteen” are the fruits and vegetables that contain the least amount of pesticides:

1. Avocados
2. Sweet Corn (some of the sweet corn in the US is made with GMO seeds, so buy organic or non-GMO sweet corn if you want to avoid GMO)
3. Pineapple
4. Onions
5. Papaya (some of the papaya in the US is also made with GMO seeds, so buy organic or non-GMO papaya if you want to avoid GMO)
6. Sweet Peas Frozen
7. Eggplant
8. Asparagus
9. Broccoli
10. Cabbage
11. Kiwi
12. Cauliflower
13. Mushrooms
14. Honeydew Melon
15. Cantaloupe

Haven’t started your New Year’s Resolution yet?  No worries!  This article is for you 😊 

First, you’re not alone.  Second, research shows that taking your time can even work to your advantage…

When it comes to Behavior Modification, which is ultimately what most people do when they embark upon a New Year’s Resolution, working through the Stages of Change can produce more long-lasting results than diving in headfirst.  Here’s an overview of The Stages of Change:

1. Pre-contemplation Stage – People in this stage are not thinking about taking any action so, in terms of the behavior that you are looking to change for 2022, we can skip to the Contemplation stage.
2. Contemplation: If you are intending to start the behavior within the next 6 months, this is the stage you are in.  In this stage you are weighing the pros and cons of changing the behavior, and the pros are beginning to outweigh the cons.
3. Preparation: This is most likely the stage you are in if you are thinking of taking action within about 30 days.  In this stage you are asking for advice and probably doing some research on the internet to figure out next steps.  You might even be taking some small steps in the behavior change itself.
4. Action: This is the stage people are in when they have recently (within the last 6 months) taken action and plan to continue to do so.  
5. Maintenance: When you’ve been doing the behavior/action for more than 6 months, and/or have reached your goal, you are now in the Maintenance Stage of Change.  The behavior is now a part of your lifestyle and has become a habit. 

So… if you haven’t started (or even thought of) your New Year’s Resolution yet, our suggestion is to look at it as more of a Spring Renewal.  In Chinese Medicine, the Spring Equinox, which follows the Chinese New Year, is the time for growth and change.  If you are person who likes to have a particular date in mind…look towards the week of March 13^th-March 20^th. 

March 13^th is when the time changes and March 20^th marks the beginning of Spring. So, any time within this week would be great!  For those choosing to start or restart an exercise program, that time change can be particularly handy.

Whatever your behavior change might be, we are here for you and happy to answer any questions you might have! 

Sincerely,

Dr. Watts and The Renewal Point Team

“Toxic metals in the environment may increase the risk of atherosclerosis, a buildup of plaque in the arteries that can prevent blood and oxygen from reaching major organs. Arsenic and cadmium, metals that can be found in food, water and tobacco, plus titanium, which can come from dental and orthopedic implants, cosmetics or auto manufacturing, were associated with a higher likelihood of having clogged arteries in the neck, leg and heart in this study of auto assembly workers in Spain. Current global environmental, occupational and food safety standards may be insufficient to protect people from the adverse effects of metals, according to study authors.” To view this article in full, please click on this link: https://www.therenewalpoint.com/wp-content/uploads/2021/12/Exposure-to-toxic-metals-may-increase-risk-of-clogged-arteries-ScienceDaily.pdf

Brain fog can be a sign that your hormones are out of balance.

A 54-year-old woman began to notice difficulty thinking shortly after beginning menopause.  When she was first seen in my office, she stated that she was not hopeful because she was told by other doctors that there was little that could be done.  She had recently lost her job as administrator of a realty office due to her inability to focus.  Two years prior, she had been evaluated by a neurologist, who made a diagnosis of mild cognitive decline and depression and placed her on an antidepressant.  Her symptoms worsened.  An MRI showed no brain atrophy, but her cerebrospinal fluid revealed abnormalities compatible with early Alzheimer’s disease.  She was subsequently placed on Alzheimer’s meds, which also had little effect.  She continued to decline.

“Frustrated, scared.  The inside of my head feels like its on fire.  I can’t sleep.  I’m losing it.  Can anything be done?”  She asked.

“Fortunately, yes,” I told her.  “There are breakthrough programs used in Integrative Medicine that have been proven to enhance cognition and reverse the decline of Alzheimer’s.”

Many patients, like her, who come to my office have been told by well-meaning doctors that there is nothing that can be done—that symptoms will progress.  The fear of what is to become of them is overwhelming. -Losing their memories, becoming a burden to their family, the financial drain, loss of driver’s license-the list goes on.

“Finding the root cause, of which there are multiple contributions, becomes the solution.  Then, to remove toxic and inflammatory burdens which cause the problem and rebuild the brain by correcting nutritional, hormonal and metabolic deficiencies becomes the key,”  says neurologist, Dr. Dale Bredesen, director of the Buck Institute, UCLA and author of The New York Times best seller The End of Alzheimer’s.

“Carefully timed and judicious use of Bio-Identical Hormone replacement therapy can positively impact cognition.” Dr. Bredesen states in his best seller.  “Careful analysis of multiple studies reveals that Bio-identical Hormone Therapy exerts a positive effect on cognition.  Indeed, women who undergo removal of their ovaries prior to menopause are at greatly increased risk of cognitive decline, without hormone replacement.  Equally important is to correct the hormones transdermally, not orally, using only Bio-Identical Hormones, not synthetic, chemical types.”

Women who go through scenarios such as this describe feeling out of sorts.  Not knowing about hormone imbalance issues can make it difficult to understand the connection between the brain fog and hormones as the problem. Some common symptoms of brain fog associated with a hormone imbalance include – agitation, feeling too tired to engage in normal activities, unexplained anger or other emotions, difficulty thinking things through, inability to recall names or certain events, headaches and insomnia.

Her lab work revealed that her hormone levels where dismally low.  The issue was corrected with Bio-identical Hormones and within two weeks she was sleeping much better.  Within two months she was feeling more energetic, and her sexual libido had returned.  By three months, she felt normal again.  Her cognition, she said, “Is the best it’s been in years.”

If you or someone you love is experiencing brain fog, forgetfulness, tiredness, insomnia, or any other symptoms that are getting in the way of living a fulfilled and optimal life, we encourage you to contact us.

Bio-identical Hormone Balancing requires individualized therapy and ongoing dosing changes based not only on a patient’s diagnostic lab values, but also their symptoms. Due to the sensitive nature of hormone balancing, it is imperative that you work in partnership with an experienced provider and program.

Recently, 56 year old working mother of two presented to my office with a frustrated frown…  she couldn’t fit into an outfit she had her heart set on wearing to  her daughter’s wedding coming up this summer.

“It used to be so easy,”  she told me, her frown increasing.  “I could just exercise more or quit eating ice cream or quit drinking wine and the weight would fall off, but since menopause all that has changed.  I don’t have the energy for exercise anymore.  I’m not sleeping as well as I used to.  I wake up all hours of the night, and then I’m tired the next morning and too exhausted to do anything when I get home from work.”

“I used to like to exercise, but now… forget about it.  And food cravings… especially for the wrong things… I go for carbs or comfort foods just to get my energy up.   But that never works for long.  Within an hour, I’m craving more….frustrated, and more depressed.   What can we do?”

“Fitting into that new outfit or improving your body image are just two of the reasons you might want to optimize your weight.”  I told her.  “How would you like to lose the weight and, at the same time, add healthy years to your life.”

She narrowed her eyebrows.  “How so?”  She questioned.

” A  large, multicohort study, recently printed in JAMA Internal Medicine, attempted  to find out which lifestyle and factor combinations are associated with the most years of chronic disease.”  I explained to her.  “Its findings establish that body weight and a few other key factors are closely tied to staying healthier for longer.”

“OK, sound’s good.”  She responded with a more hopeful smile.  “Where do we start?”

I sent her to the lab for a simple blood test of her metabolism and hormones.  Her lab tests demonstrated no major metabolic problems, which was a good sign, but her hormones were a mess.  “If we don’t get your hormones back into balance, losing weight will be as hard as stopping a freight train with your little finger,”  I said.

Her adrenal and thyroid hormones were sluggish, explaining her exhaustion and sluggish metabolism (poor fat burning).  And,  her ovarian hormones revealed that she had gone through menopause, causing a loss in her feminine features plus a long list of other problems.  

I prescribed natural thyroid, natural adrenal adaptogens and pregnenolone which increased her energy and fat burning.   Rebalancing  progesterone improved restful sleep within a week.  Adding feel-good and brain boosting hormones like natural, bio-identical estrogens, and sex and firm body improving hormones like testosterone and DHEA were icing on the cake.

The last time I saw her, she was working out with Matt, our CKC Fitness Trainer at The Renewal Point.  A smile crossed her face….  “I’ve lost 30 pounds,” she announced, proudly. “It’s all working.”

Three ways  balancing bio-identical hormones can help you lose weight:

• Improves energy
• Improves sleep
• Improves metabolism (fat burning)

With over 30 years of experience and numerous board certifications and credentials, Dr. Watts, MD, ND, MSNM is an expert in the science and art of Integrative and Functional Medicine, including Personalized Weight Loss.  Genetics and natural bio-identical hormone balancing can be critical components to successful and long-term weight loss, bringing about remarkable improvements in many aspects of life. Due to the sensitive nature of genetics and hormone balancing, it is imperative that you work in partnership with an experienced professional and program.

For more information on Bio-identical Hormone Balancing and Weight Loss: https://www.therenewalpoint.com/education/blog/why-does-long-term-weight-loss-seem-impossible-as-we-age/

It’s been said that Collard Greens bring luck at the start of a New Year. We figured…lots of greens & vibrant color…let’s give it a try! Here’s to good luck, health, and happiness in 2021 🎉

(makes approximately 6 servings with 130 calories per serving)

• 1 pound fresh collard greens, cut into 2-inch pieces
• 1 Tbsp Olive Oil
• 1 Bell Pepper – we suggest red, yellow, or orange to give it some color
• 3 slices of Turkey Bacon (optional)
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 tsp black pepper
• 3 cups low sodium chicken broth
• 1 pinch red pepper flakes (or more depending on your liking)

1. Heat oil in a large pot over medium-high heat. Add turkey bacon, if you choose, and cook until crisp.  Remove bacon from pan, crumble and return to the pan. 
2. Add onion, and cook until tender, about 5 minutes.
3. Add garlic, and cook until fragrant.
4. Add collard greens and fry until they begin to wilt.
5. Pour in chicken broth and season with black pepper and red pepper flakes. 
6. Reduce heat to low, cover, and simmer for 45 minutes, or until green are tender.

Roasted Low-Carb Vegetables

• Green Pepper (cut into 1-inch chunks)
• Broccoli and Cauliflower (cut into 1 to 1-1/2 in diameter individual florets)
• Green Beans (remove stems)
• Onions (cut into 1 ½ -inch wedges, and break apart into individual layers)
• Zucchini/Summer squash (cut into 1-inch chunks)
• Olive Oil
• Salt and Pepper
• Thyme and Oregano if desired

1. Preheat oven to 425 and cut vegetables.
2. In a big bowl, sprinkle/spritz with olive oil, salt, pepper, thyme, and oregano.  Toss to coat evenly.
3. Spread vegetables on baking sheet in one layer.  Place on middle or top rack.
4. Check on them after 10 minutes to see if they are cooked well on the underside.  If they are, take out, flip over, and cook for approximately 5 minutes more. Taste to see if they are to your liking 😊

Cauliflower Garlic Mashed Potatoes

(makes approximately 4 servings)

• 1 head of cauliflower
• 1/8 tsp fresh ground pepper
• 1 Tbsp of cream cheese, softened
• ½ tsp minced garlic
• 1/8 tsp bullion or ½ tsp salt
• ¼ cup grated Parmesan

1. Cut cauliflower into florets
2. Steam cauliflower florets until tender.
3. Let florets cool and squeeze/ring out extra water using clean kitchen towel or thick paper towel.
4. In bowl using blender, or in a food processor, puree the cauliflower with the cream cheese, parmesan, garlic, bullion/salt, and pepper until almost smooth.

Baked Brussel Sprouts

• 1 lb Brussel sprouts
• 2 Tablespoons olive oil
• ½ teaspoon salt
• 1/4 -1/2 teaspoon fresh ground pepper

1. Preheat oven to 400 degrees.
2. Trim ends of Brussel sprouts and remove yellow leaves.
3. Place Brussel sprouts, olive oil, salt, and pepper in bowl and mix until coated well.
4. Pour onto a baking sheet and place in center oven rack.
5. Roast in preheated oven for 30-45, stirring every 5-10 minutes for even browning.
6. Brussel sprouts are done when dark brown on outside.

With Daylight Savings Time ending we’d like to address the issue of exercise, particularly this year.

Many people have decided to forgo their gym memberships and opt for CKC Fitness, outdoor exercise, and/or home gyms (who says soup cans can’t double as free weights?!).  However, with fewer hours of daylight in the evenings, there are undoubtedly a few issues that could arise. Coming up with a plan, now, can help prevent a mid-Fall exercise slump.

Here are some ideas to help get you started:

• CKC Fitness – we offer this Medical Fitness Program here at The Renewal Point. This is a researched, tested, and novel approach to fitness, developed by David Luedeka, MS, DPT and carried out by Matt Jones, Medical Fitness Specialist, ACSM-CPT.  For more information or to schedule an evaluation/consultation, please speak to a team member or follow this link: https://www.therenewalpoint.com/services/ckc-strength-and-conditioning/
• Switch to a morning workout ~ if it’s still dark out when you get started, make sure to wear a reflective vest.  Changing your workout time will be a bit of an adjustment, but after about 2 weeks your body, and mind, will get used to it.  Make sure to go to bed a bit earlier if you need to wake up earlier for the workout.
• Home gym equipment is much easier to come by now than it was several months ago.  If you haven’t already, considering purchasing some free weights, leg weights, and a mat for stretching.
• Park further from your destination so that you can get some extra steps in, and take the stairs when you can.
• Make sure to stay hydrated!  The cooler months are little deceiving when it comes to water intake.  It’s still important to stay hydrated.

Exercise is important now more than ever. In addition to all the physical benefits, it can help us stay in a more positive mood and boost our overall brain health. For more information about the impact of exercise on the brain and what type of exercise is best for the brain, please follow this link: https://www.therenewalpoint.com/services/ckc-strength-and-conditioning/