If you walk into a sports store today, the number of running shoes available to choose from is overwhelming. Since its inception, the running shoe has evolved and the technology has improved to the point where many running stores are now able to video analyze how you run and recommend the perfect running shoe, based on gait, pronation, and width of your foot. It hasn’t always been this way though. As a matter of fact, before 1970, and the previous 2 million years or so, humans did not have the benefit of the heel-cushioned running shoe, the creation of which has caused us to completely change how we run. The question is; which is better?

The majority of shod runners, or runners wearing shoes, strike the ground with their heel (heel-strike) and the mid-foot (middle of the foot) and forefoot (front of the foot) landing a split second later.  Heel-strike running is a relatively new phenomenon. Prior to the invention of thick, heel-cushioned running shoe, humans ran very differently. To see how, all you have to do is take your running shoes off. Heel-striking barefoot is quite painful. As a result the body will naturally adjust to a mid-foot strike or forefoot strike.

The reason the body naturally uses a mid-foot or forefoot strike can be found in the bio-mechanics of the foot. The human foot is shaped like an “L”. On the back of the “L” we have our Achilles tendon and calf muscles, and on the front we have the muscles of the foot. Additionally, we have vertical rotation of the foot around the ankle. To see this, point your toes down, then, bring your toes up towards your shin. Total range of motion is anywhere from 30 to 80 degrees. Essentially we have springs in our feet that allow our “L” shaped base to absorb the impact of our bodies landing on the ground and pushing back off again. The heel-strike negates the spring-like bio-mechanics of the foot and transfers the impact of landing to the thick cushion of the shoe, and the joints of the body. The reason running shoes have such thick soles is to accomplish what the bare foot does naturally; take the impact away from the ankles, knees, and hips.

Researchers from Harvard have been investigating this very topic. Harvard researcher Daniel Lieberman and his research team have published an article in the journal Nature (Nature 463: 531-5.) and found that “By landing on the middle or front of the foot, barefoot runners have almost no impact collision, much less than most shod runners generate when they heel-strike.” Impact collision is the initial force of the body landing transferred up through the body. Lieberman goes on to say that “it might be less injurious than the way some people run in shoes.” The article illustrates that when a barefoot runner strikes the ground, the impact collision is not absorbed by the heel and transferred to the ankle, knee, and hips, but is changed to rotational energy of the pointed foot touching the ground and with the help of the calf muscles and Achilles tendon, slowing the impact and easing our landing. The assumption here is that muscles and tendons can absorb impact better than bones and joints.  Lieberman suggests that “evidence that barefoot and minimally shod runners avoid [heel-strike] with high-impact collisions may have public health implications. The average runner strikes the ground 600 times per kilometer, making runners prone to repetitive stress injuries. The incidence of such injuries has remained considerable for 30 years despite technological advancements that provide more cushioning and motion control in shoes designed for heel-toe running.” Lieberman admits that evidence of “reduced injuries in barefoot populations” is merely “anecdotal” and that more research is needed.

Similarly, at the June 2nd, 2011 American College of Sports Medicine meeting in Denver, Colorado, associate professor and director of research in the Department of Physical Therapy at Indiana University-Purdue University Indianapolis, Stuart Warden, explained in his symposium “Barefoot Running; So Easy, a Caveman Did it!” that “the heel cushions and arch supports within modern shoes have made our feet weaker”.  This is true of any biological process in the body, if you don’t let the body do it, it will atrophy. This is understood to be an adaptive process that eliminates unnecessary or overly redundant biological functions. If you’ve ever worn a cast, you remember that when you took the cast off, the muscle underneath had atrophied.

On Lieberman’s website: http://www.barefootrunning.fas.harvard.edu/index.html, he discusses barefoot running in an evolutionary context. Lieberman theorizes that around 2 million years ago the human foot changed from a flatter arch to a higher, springier arch allowing humans to improve long distance or endurance running. The possible explanation for this evolutionary change Lieberman elaborates in another article also published in Nature (Nature. 432: 345-352.) that I will attempt to summarize in the following: Lieberman suggests that as the African landscape changed around 2 million years ago, endurance running may have given humans an edge over other animals in the search for food. Whereas quadrupeds or 4-legged animals are much better sprinters, giving them an apparent evolutionary advantage, a bipedal or two-legged animal that could not necessarily sprint but could sustain a decent pace and ultimately tire the quadrupeds out and kill their prey. One important fact that Lieberman points out is that four legged animals cannot pant while sprinting. This makes it very difficult for them to cool their body and makes them susceptible to overheating.

In my opinion, combining the bio-mechanics of the foot with historical evidence and evolutionary context provides a solid case for the potential health benefits of barefoot running. I, however, do not run barefoot. I wear five finger shoes or Gorilla Feet, as I like to call them. Currently, the only company I am aware of that sells them is Vibram. I have no financial interests in this company. These Five Finger shoes preserve the biomechanics of the foot while providing protection from glass and rocks that one may encounter on the road or sidewalk.

Ultimately the choice is yours whether to run in heel-cushioned shoes or gorilla feet. If you enjoy running in heel-cushioned shoes and are not experiencing any discomfort I would recommend you continue to do so. If you are experiencing discomfort while running and would like to try something new, please be careful. I know from personal experience that if you push your workout too far in Five Finger shoes, you can pull or tear the weaker, less used muscles needed for barefoot running and cause delays in your training. On the Vibram website, you can find a practical guide to transition from traditional running shoes to Five Finger shoes and as always, check with your doctor before making and major changes in your exercise routine.

Important Disclaimer: (The idea that running shoes may be making our foot and leg muscles weaker also explains why it can be so difficult to transition to barefoot running. Both Warden and Lieberman caution you the reader to be very careful when or if you decide to take the running shoes off. Transitioning from running shoes to bare feet can take weeks to months to years. When transitioning, consider running one-tenth of your current distances with 1-3 days of rest in between.)

It seems as though every time we Americans find something that is supposed to be good for us, some study comes out and tells us that it’s going to kill us. The good news is that salmon is still really good for you……. if it’s wild. Granted, there is a small amount of naturally occurring mercury in the ocean that is picked up by the fish, but as long as you don’t overdo it, there shouldn’t be a problem. So let’s move on to salmon’s farm raised brethren, the Franken-Salmon.

Whether it’s cattle, chicken, pigs, or salmon, American companies have created a formula for raising them and they are sticking to it. First, crowd as many of the species in one place as possible to maximize space. Second, feed them corn and soy along with other ingredients. Third, pump the species up with antibiotics to combat the junk diet and crowded conditions. Finally, pretend that this product is the same as if the species had been raised in natural conditions.

There are many problems with this approach as it relates to salmon but only two will be highlighted here; Petrochemical additives and PCB’s. When a salmon, swimming around the ocean, eats its normal diet of crustaceans, algae, and other sea nutrients it absorbs the naturally occurring carotenoids and omega oils from them. Carotenoids are pigments that second as potent anti-oxidants which are beneficial for the fish and anything that eats the fish. Just like in carrots and other orange and red foods, carotenoids change the color of the salmon’s muscle, making it a nice pinkish color. Farm raised salmon do not eat algae and crustaceans and do not get the carotenoids in their corn soy fish pellets which give them a greyish hue to their meat.  Regardless of the price, if the average consumer saw two salmon, one that was salmon pink, and one that was jailhouse gray, the pink one will win out most of the time. Not only are the farm raised salmon gray, but all of those omega 3′s we thought we were getting, just don’t occur in similar quantities as they do in wild salmon.

The industry’s solution to this problem was to add a color additive to the salmon to give them a pinker look. As with most food additives, the two that are principally used in salmon are derived from petroleum. Canthaxanthin and astaxanthin are the petrochemicals used to color our fish so it looks pretty and we buy it. This is nothing new, similar color additives are used on many of the fruits, vegetables, and food that we buy everyday. To be fair, the FDA says these petroleum based color additives are fine for human consumption. This author recommends the wild salmon.

Let’s move on to the bad news. It has to do with the corn and soy fish pellets that farm raised salmon are eating, but to truly understand what is going on we need to go back to the year 1929, the year that PCB’s were first produced. Polychlorinated Biphenyl or PCB’s were created by man and don’t occur naturally. They were originally used in products such as motor oil, oil based paints, electrical cables etc. and are known toxins that have been proven to lead to cancer. This fact most likely led to them being banned by the EPA in 1977. Unfortunately, these chemicals won’t go away. They are non-flammable, have a high boiling point, are fat soluble and persist in our environment, especially in the fish pellets that are fed to the salmon.

In 2003 the Environmental Working Group (EWG.org) studied farm-raised salmon and found that farm raised salmon are the most PCB contaminated source of protein in the United States. Farmed salmon have 16 X the PCB’s that wild salmon do, 4 X the PCB’s that beef does, and 3.5 X the PCB’s that other seafood does.

Once again, we need to eat real food. The farther a food gets from its natural source, the worse it is for us. We can’t assume that a government agency is going to protect us. We have to be vigilant about the foods we eat and stick to the basic principle of Nature First. If you have any questions about this article, feel free to contact Dr. Ogilvie at http://integrativehealthcenterofvirginia.com/index.htm or 703-226-9291.

The Center for Disease Control predicts that 1 in 3 Americans will have Type II Diabetes by 2050. The World Health Organization places the U.S. right after the Somoa and Kiribati Pacific Islanders on the list of overweight countries. We already know from previous blogs that processed food leads to cardiovascular disease, diabetes, and cancer. Thanks to two studies out of Britain we also know that processed (junk) food leads to depression and lower IQ’s in children.

The first study was published by the British Journal of Psychiatry in 2009 (The British Journal of Psychiatry (2009) 195: 408-413. doi: 10.1192/bjp.bp.108.058925
© 2009 The Royal College of Psychiatrists).  With a pool of 3486 participants, the study found that those participants who at more processed foods, on average, had a higher rate of reported depression. Conversely, the participants that tended toward a whole food diet, reported less incidence of depression.

The second study came out today, February 7, 2011 from Bristol University, also in Britain. Researchers study about 4,000 children under the age of 4 and followed them for 4 years. At the end of the study, the children that ate more processed foods scored lower on IQ tests than children who ate whole foods throughout the same period.

This may or may not be surprising for readers. Recent research has shown that improper nutrition is related to the onset of cancer and Alzheimer’s Disease, now research shows that improper nutrition leads to depression and lower IQ’s. The reason for this is quite simple. Our ancestral DNA, the genes that have been passed down from the first human to you through your parents, has a very specific nutritional requirements that have been exacted over the course of millions of years and is precisely engineered to operate on Real Food. The farther any food gets from is natural form, the worse it becomes for you. Think of the body as a high performance sports car needing high performance fuel. If it gets low quality fuel it will not perform up to optimal levels and the engine will eventually be ruined. As intelligent as we think we are at this point in history, we are not smarter than a millions of years of adaptation and micro-evolution.

So when in doubt, err on the side of nature. Research will continue to prove the benefits of whole foods in the years to come but there’s no reason to wait. Follow these simple rules:

1. Eat Real Food. 

2. Eat 3 meals per day.

3. Eat a protein (Nuts, seeds, fish, meat, beans, and many others) with each meal.

4. Eat veggies at 2 of the 3 meals per day

5. Eat fruits at 2 of the 3 meals per day

6. Eat whole grains in limited quantities

7. Exercise for 30-45 minutes per day

If you have any questions about this article please feel free to contact Dr. Ogilvie at http://integrativehealthcenterofvirginia.com/index.htm or call at 703-226-9291.

Sleep: Let’s start out with the obvious. When you sleep you restore, you rejuvenate, you slow down the aging process. You will literally age quicker if you sleep less. Generally, we need the 8 hours that you’ve always heard about. In a small percentage of people, less sleep is sufficient. That is not you. You need the full 8 hours. Even if you have been getting 6 hours of sleep per night for the last couple years, that just means that your body has adapted to your lifestyle. This is not healthy. My recommendation: Get 8 hours of sleep per night. The hours you sleep before midnight are more effective than the hours after midnight, so get to bed early. P.S don’t say you’ll “catch-up” on the weekends, the body doesn’t work like that.

Nutrition: Do you subscribe to the Standard American Diet (S.A.D.)? If you do, you are going to have low energy. Think about it like this: You are driving a high performance car and running it on low quality gas. Highly processed foods (pastas, breads, crackers, cereal), bad fats, sugar, soft drinks, and many other products that come out of a factory are BRINGING YOU DOWN. These foods lower immune function and cause inflammation. Both of these factors zap your energy and leave you with the after-meal-lull, and the 3pm crash. My recommendations: Instead, why don’t you try eating real food. This includes grass fed, wild meats, nuts & seeds, organic veggies, organic fruits, legumes, and limited whole grains. That should put and extra pep in your step.

Lifestyle: For millions of years our ancestors ran and hunted and searched for food. Now you sit behind a computer for 8 hours, go home and get on the internet, watch some TV, and do it all over. The body wants to move, so move it. My recommendations: Move or exercise 30-45 minutes per day, no less than 4 hours per week. Very easy!

Adrenal Fatigue: Adrenal means; “on top of kidney” which is exactly where the adrenal glands are located. Think of your adrenal glands not only as your morning pick-me-up and source of adrenaline, but as your reserve tank. When you are burning the candle at both ends, not sleeping enough, working overtime and not giving your body a change to rejuvenate, your adrenal glands will suffer. This can be tested with a 24 hr salivary cortisol test and then the adrenal glands can be fortified with adrenal herbs. First there are a few things you can do for free. My recommendations: 1. Remember to get your sleep. 2. Get your body into a rhythm; go to bed at the same time, wake up at the same time 3. Make sure you are exercising (don’t overdo it). 4. Consider some hydrotherapy. This could be as simple as doing 30 seconds of freezing cold water at the end of you shower every day or as complicated as getting a constitutional hydrotherapy treatment from a professional.

Hypothyroid: The thyroid gland is located in the neck and is responsible for helping you maintain your energy. If you have low thyroid function you will definitely feel tired. Other signs of hypothyroid: Dry skin, constipation, hair-loss. The good news is that a simple blood test and proper medication or supplementation can knock this one out of the park. My recommendation: Ask your doctor for a blood test and medicate / supplement as necessary. If this is your problem, you will notice a huge difference once your thyroid is managed properly.

Iron Deficiency Anemia: Most people think anemia is synonymous with iron deficiency. Although iron-deficiency is a very common type of anemia, there are other forms. Iron deficiency anemia is more common in women due to menstrual cycles. In men, iron deficiency anemia is seen in gastro-intestinal bleeding. Iron is also the most deficient nutrient in children, oftentimes a result of excessive cow milk consumption. Iron is crucial in the electron transport chain, which is the final stage of energy production in the human body. No iron = no energy production. So what can you do? You can supplement but let’s try to get the iron naturally, through food. My recommendations: Red meat is probably the number one source of iron in your diet, so get it grass fed and don’t eat it every day. The other meats (chicken & fish) are next, followed by eggs. If you are a vegetarian don’t worry, dark green leafy veggies like collard greens, kale, spinach and broccoli. Remember: vitamin C liberates iron from it’s food so sprinkle some lemon or lime on your salad to increase absorption of Iron. Dried fruit and beans are also a good source of iron. Finally, use a cast iron skillet to cook with.

If you have any questions about any of the topics discussed in this article, feel free to call Dr. Ogilvie at 703-226-9291 or visit our website: integrativehealthcenterofvirginia.com.

If you are a typical American you live on a diet of processed foods and inactivity. Unfortunately, this lifestyle is 100% antithetical to the optimal functioning of our bodies. The genes we carry in our DNA are the result of millions of years of adaptation and procreation. As our needs change we experience micro-evolution and alter our genes slightly from one generation to the next. The result has been a genetic structure that is highly evolved, extremely resilient, and has the potential for extraordinary health and fitness. However, between 5,000 to 10,000 years ago (an evolutionary drop in the bucket) we discovered farming and with that came twinkies. Currently, we collectively possess an arrogance that despite the millions of years of adaptation and micro-evolution, we believe that we can produce a healthier human fuel in a factory using the cheapest inputs, than what the earth provides. We get our health advice from certified and licensed USDA advocates who promote upside down pyramids and antiquated Recommended Daily Allowances (RDA). We have allowed the dairy industry to convince us that as adults we should drink another mammal’s milk, meant for a calf, as our premier and, ostensibly, only source of calcium. We may even have been convinced that a processed wheat product is the breakfast of champions or that consuming a highly inflammatory combination of wheat and corn will reduce cholesterol because it is “Heart Healthy”.  Can someone please tell me what a nut cluster is?

“Well, all this nutritional technology must have been good for something?”. I beg to differ. As the poster child for nutritional technology the United States is an embarrassing case study. Diabetes, cardiovascular disease, and cancer incidences are rising. Whereas many developing countries are suffering from diseases of inadequate nutrition, we are suffering from diseases excess improper nutrition. We eat a lot of junk, and some of it even says “Healthy” right on the box. When native or traditional cultures adapt a Western food culture, they begin to see a rise in Western diseases as well.

“So smarty pants, how do we fix the problem?” A quick study of human anthropology shows us that hunter-gatherers were healthier than their farming ancestors. This can be studied through bones recovered from each of the 2 groups. When we ate food provided by the earth, that our DNA had millions of years to adapt to, we were healthiest. Would you advocate a processed cereal for Koala bears called, “Eucalyptus Bites” or should we just allow them to continue eating the leaves they have been eating since the beginning of their existence.

In conclusion, we live in a modern world with ice cream, and cup cakes, and granola bars. We can’t eat 100% like hunter-gatherers; I understand that. We can, however, base the majority of our diet on the foods that the earth has created specifically for us that are lock and key with our nutritional requirements and therefore, produce optimal health. They are: Vegetables, fruits, meats, nuts, seeds, and plants, not to mention other complex celled organisms like seaweed and mushrooms. Some people call it the Paleo diet, I call it Real Food. Start small, do what you have to do, just get there. Let’s keep it simple.

1.     Set a date: “Why do something tomorrow that you can put off till next week” – Unknown Procrastinator. Setting a date creates accountability to one’s self. It also prepares the mind and body for the changes that are coming. Getting fit and healthy is not a weekend trip or a 6-week boot camp, it is a Way of Life. The majority of Americans live a lifestyle that is incongruous with optimal health. Set your date, and stick to it.

2.     Purge: Not Splurge. Get the junk out of the cupboards and kitchen cabinets. What are we talking about? We are talking about the chips, pastas, various wheat products, cereals, sodas, sugar, processed salt & flour, microwaveables, McDonalds coupons, etc, and any other manmade concoction that is going to hold you back from achieving your goal. I don’t recommend donating it because junk food isn’t good for anyone, just throw it away.

3.     Get a Rhythm: The planets revolve around the sun, the moon around the earth, and we need to follow their lead. Solar and planetary bodies are similar to human bodies, they need rhythm and routine that is in harmony with their surroundings. They body wants to go to bed at the same time, wake up at the same time, eat, drink, and exercise all at the same time. Humans have historically lived their lives in concert with their environment, in sync with the seasons and daily rhythms of nature. With modernization we have lost that harmony, yet we must find it as the body craves it. Food must be prepared in advance. Try preparing your food on Sundays and / or Wednesdays. Purchase glass containers to store and transport food. Rule of thumb: Every night you should know what you are having for breakfast and lunch should be in the fridge waiting for you to grab on the way out. Otherwise you will find yourself starving at 2pm on a Tuesday choosing between a vending machine and the limited edition McRib. Make your routine, and Get a RHYTHM.

4.     Eat Real Food: As a Naturopath I get asked this question the most; “What should I eat? Eating healthy is so confusing.” Let me simplify the situation. If it came out of a factory, avoid it, if grew in the ground or had a mother…. Eat it. Humans have been eating food directly from this earth for all of history. There is no greater research lab than millions of years of perfection in the making. Our planet creates foods that are “lock and key” with our nutritional needs. There is no supplement or additive or fortification that can compete with the food that our planet provides. Cheerios, Raisin Bran, Special K are not food. Just Eat Real Food!

5.     Get a professional: You wouldn’t walk into a courtroom without a lawyer, or run out onto the trading floor of the NY Stock Exchange to diversify your portfolio. How many $500 coat hangers are you going to have room for in the basement? Get someone to help you. Someone who is an expert and is going to hold you to your goals, ask you “why?” when you fail to complete them. You don’t know it all. This belief is shared by the Journal of American Medical Association. They found that the people who are the most successful for the longest periods of time, are the ones that paid someone to get them there.

If President Obama Were My Patient

A Naturopathic Analysis of the President’s Health Report.

I have just received a copy of President Obama’s health report, following his recent check-up 18 months into his presidency.  If President Obama was my patient, the first thing I would have said is that I would like to see him every six months rather than every 18 months.  Regular check-ups pick-up potential health problems early when they are most easily treated.

If President Obama were my patient, the next thing I would scrutinize would be his vitals.  The report indicates that Obama is 73 inches tall and weighs 179.9 lbs making his Body Mass Index (BMI) 23.7.  Although this is within the healthy range (18-25), the BMI does not tell the whole story.  There is a lesser known measurement, but perhaps more significant metric of health,  the waist-to-hip ratio.  Relying solely on BMI ignores the fact that many thin people are carrying around unhealthy belly fat.  Whereas fat from the buttock and hip is a more protective and beneficial fat, belly fat secretes inflammatory factors, such as cytokines, that produce unnecessary inflammation in the body that ultimately can lead to cardiovascular disease.  Additionally, belly fat crowds the internal organs, creating stress on those organs which increase risk of organ hypo-functioning.  Furthermore, maintaining a healthy waist-to-hip ratio reduces the risk of Type II Diabetes and heart disease, which is the number one killer of men in the United States.   Ideally, the President’s waist-to-hip ratio should be around 0.95.

If President Obama were my patient, I would then evaluate his blood pressure.  The President’s systolic blood pressure was 105 and his diastolic was 62.  For reference, the systolic measurement is the pressure during contraction of the heart, while diastolic measures blood pressure when the heart is relaxing.  The President’s measurement of 105/62 is well below the 120/80 that we like to see and that is good.  My only concern is that it is up 15 points from his previous physical. Now, if he stays at 105, I’m happy, however I would continue to closely monitor and if it continues to  increase I would take some dietary interventions discussed at the end of this report.

Regarding cholesterol, President Obama’s total cholesterol (TC) climbed 32 points to 209, which is above the desirable ranges.  It is important to note that total cholesterol is the sum of both the good cholesterol (HDL) and the bad cholesterol (LDL). Therefore, the goal is to raise the good cholesterol (HDL’s) while simultaneously lowering the bad cholesterol (LDLs) resulting in a net decrease in the total cholesterol.   In scrutinizing President Obama’s total cholesterol increase, it’s unfortunate to see that his good cholesterol went down 9 points while his bad cholesterol went up 42 points.  As a Naturopathic Doctor, I am alarmed at this increase in bad cholesterol. At this point, I wouldn’t wait for his cholesterol to get any worse as it  is already beyond the acceptable ranges and President Obama is officially in the early stages of heart disease.  Therefore, I would  immediately implement the dietary interventions listed at the end of this article and retest the cholesterol in four months to determine if more significant changes should be implemented.

President Obama’s doctor recommended he quit smoking, which is absolutely essential towards improving his overall health. The President’s lungs will immediately begin healing if he quits now and most of the damage he has done to his lungs can still be repaired.

Additionally, the President has been complaining of pain from chronic tendonitis in his left leg.   Instead of taking one of the many non-steroidal anti-inflammatory (NSAIDS) over the counter medicines (Ibuprofen, Tylenol, Aspirin) that can have harmful effects on the body and deteriorate the stomach lining, I would recommend that President Obama take a more natural approach that would include the diet and lifestyle changes discussed later as well as one of the Naturopathic therapies like homeopathy or hydrotherapy.

Lastly, the President is under an enormous amount of stress and it may be having some deleterious affects on his body. In addition to addressing the specific health concerns discussed above, the President’s ability to constructively deal with that stress is going to be crucial to long term health.

Overall, President Obama appears to be in good health but I definitely have some concerns if he does not make some immediate changes to his diet and lifestyle.  In his speeches on Health Care Reform he stresses the importance of preventative health and my Health Plan for the President will do just that.

If President Obama was my patient, I would prescribe the following Naturopathic Treatment

Plan:

Diet:

Ö      The President should be eating a whole food based diet including 3-4 cups of organic vegetables and 1-2 cups of fruits per day. This will keep the gastro-intestinal system clean and healthy, able to absorb nutrients and anti-oxidants as well as remove harmful toxins for the small and large intestines.

Ö      Each of President Obama’s meals should contain a high quality animal or plant-based protein. This includes organic grass-fed beef, organic chicken, lamb, etc, as well as nuts, seeds, beans, and many other protein sources. Protein is essential for the body’s rebuilding processes including muscle development in addition to supporting all of the body’s functions that rely heavily on proteins.

Ö      President Obama should consume a moderate (1-2 portions) of whole grains (other than wheat) like barley, quinoa, and brown rice.  (Note:  I don’t recommend wheat simply because most Americans get plenty of wheat whether they know it or not and we need to focus on some of the other whole grains.) Here the President will be getting the benefit of assimilating the minerals and fiber that will help keep his blood pressure and cholesterol levels low.

Ö      President Obama should eat one (1) serving of whole oats or two (2) tablespoons of freshly ground flax seed per day. I recommend this to help reverse the affects of his increasingly high cholesterol.

Ö      President Obama should eat three meals per day, and he should eat until he is satisfied, not over-eat.

Ö      President Obama should have a healthy snack if he gets hungry during the day. This could be anything from raw veggies to almonds and raisins.

Ö      President Obama should not eat after 8pm in order to allow the gastro-intestinal machine to relax and repair. This will also permit the body to complete a daily detoxification process that would not be possible if the body is tied up metabolizing food.

Ö      President Obama should drink half of his body weight in ounces per day. At 179.9 lbs, President Obama will have to drink 90 ounces of water per day at a minimum. President Obama should drink this from a glass jar or a bottle that does not leach harmful chemicals into his water. If President Obama gets tired of drinking water alone he can add an herbal tea bag, lemon, or cucumber to liven up the taste.

Supplements

Ö      President Obama needs to make sure that he is getting his Omega 3’s, specifically EPA and DHA. DHA is considered beneficial for brain health while EPA has more of the anti-inflammatory and cardiovascular benefits. For President Obama, I would like to see his EPA over 1000 mg. This will help correct his bad cholesterol as well as providing the blood thinning and anti-inflammatory effects.

Ö      President Obama should get his Vitamin D levels checked as soon as possible and supplement if he is found to be deficient. Many Americans are finding themselves deficient in Vitamin D and Vitamin D deficiency is associated with many conditions including breast cancer and auto-immune disease.

Lifestyle

Ö      President Obama should continue playing basketball regularly.

Ö      President Obama should consider Yoga 2-3 times per week in order to help his body deal with the deleterious affects created by the stress of his job.

Ö      President Obama should practice 5 minutes of eyes closed, regulated breathing every day.  This will help support the body in dealing with all of the stress associated with being President.

See you in six months President Obama!

A recent report from the researchers at Dalhousie University, Nova Scotia looked at some of the most popular TV Dramas (“Grey’s Anatomy”, “House”, “Private Practice”, and “ER”) to see how they responded to seizures. Research team leader and 3^rd Year Medical Student Andrew Moeller found that of the 59 seizures he documented in 364 episodes, 46% of the medical responses were inappropriate.  The inappropriate practices were defined as; holding the patient down, trying to stop the patients movements, or putting something in their mouth.  The reason this is important is because in a First Aid situation, normal people don’t have time to think; they just react. Medical dramas should do better not to mislead the public about first aid situations that everyday people may face one day. This could result in harm to either the person seizing or the person trying to help. If you ever come across a person who is seizing, the following are the correct procedures for seizures as listed on the Epilepsy Foudation Guidelines for Seizure First Aid:

1. Stay Calm and reassure others nearby.
2. Don’t hold the person down or try to stop their movements.
3. Time the seizure.
4. Clear the area of dangerous objects.
5. Loosen ties or anything around the neck that may impair breathing.
6. Put something soft under the person’s head.
7. Turn them gently onto one side if possible to help keep the airway clear.
8. DO NOT TRY TO FORCE THEIR MOUTH OPEN with any hard object or fingers. It is important to note that a person seizing CANNOT swallow their tongue.
9. Do not attempt rescue breathing while the person is seizing. If they are not breathing after the seizure, rescue breaths may be done.

10. Stay with the person until the seizure is over.

11. Be friendly to the person as they regain consciousness.

12. Offer to help them find a ride home, or contact a friend/relative.

For additional information click on the Epilepsy Foundation link above or call Dr. Ogilvie at 703-226-9291. You can also go to my website: