Eat Healthy, Whole Foods or Risk Depression
I wanted to pass this article on to you all, it’s about how unhealthy eating (a diet of processed foods) can cause depression and how depressed individuals make unhealthy food choices. It becomes a vicious cycle. Here’s the link: Depression, Lifestyle and Processed Food
I am a BIG proponent of eating real, minimally processed foods, not too much and mostly vegetables Here’s a link to my Portland, Oregon chiropractic, nutrition, functional medicine and hypnosis clinic, Optimum Function
Yours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health
Eat Breakfast to Fight the “Freshman 15″ and Increase your Academic Performance
Here’s an article about how eating breakfast can help to fend-off weight gain in addition to enhancing academic performance.
Nutrition, academic performance linked to healthy morning meal
Yours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum HealthDon’t Fear The Fat….
If you missed my blog about leptin resistance click here: Leptin Resistance blog entry by Dr. Tim Irving
In it, I discuss how the food industry nurtured an unhealthy fear of fat and how this “fat-phobia” has mad us increasingly unhealthy and diabetic. Here is another article on this topic written in the Denver Diet and Exercise Examiner, click on the following link: Dietary fats: a critical component of nutrition.
Enjoy, and remember, eat whole, fresh foods, not too much and mostly vegetables. I can help you do this in healthy and delicious ways.
Yours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum HealthLeptin Resistance, Metabolism, Weight Loss and a Fat-Burning Diet
Here’s an article I wrote about Leptin resistance, it’s relationship to metabolism and weight loss; the article includes a fat-burning diet. Thanks to Dr. Bill Kleber for his contributions to this article.
Click on the following link: Fat-burning diet and Leptin resistance weight loss article
Does this diet make sense to you? Do you need more support to eat the way you know you should….. the way you know will help you lose fat, build muscle, create and maintain health and wellness and give you all the energy you need to reach your goals in life?
Click on the following link to learn about how I use the Precision Nutrition program at Optimum Function in Portland, Oregon; where my patients are treated with more than just chiropractic and nutrition. Optimum Function: Portland, Oregon’s Nutrition Expert
Yours in Health, Tim Irving DC, MS, LMT, CKTP, GSTM cert., Nutritionist, Hypnotherapist Optimum Function: 819, SE Morrison St, ste. 215, Portland, Oregon, 97214 Optimum Function = Optimum HealthYours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health
Calorie-counting or Inuitive Eating: Which One is Best?
For those of you who know me, I am not a big fan of counting calories…. right?
There is much online and in person debate on whether counting calories is better than eating intuitively. I DO believe there’s a time for calorie counting but I also think most people just need a little help understanding the principles of healthy eating.
Again, Dr. John Berardi addresses an issue that I have been thinking about lately. Click on the following link to go to his article on this issue: Counting Calories: Is this the way to eat healthy and lose weight?
If you’d like to read more about my body transformation program utilizing the Precision Nutrition System; click on the following link: Portland, Oregon Precision Nutrition Body Transformation Program.
Are you on an eating plan or diet already? Do you want to be able to objectively measure your successes through body fat, lean muscle mass water weight measurements and more? Well, click on the following link to learn more about my Optimal Body Composition Testing program: Portland, Oregon Body Fat and Composition Testing.
As always, if you’d like to contact me, please email info@OptFunction.com or call 503-866-9739.
Yours in Health, Tim Irving DC, MScan, LMT, CKTP, CHt, Nutritionist Optimum Function: Portland, Oregon, 97214Optimum Function = Optimum Health
Chiropractic, Nutrition, Functional Medicine, Clinical Hypnosis, Graston, Kinesiotape, Precision Nutrition System, Functional Movement, Body Fat Testing
Yours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum HealthGourmet Nutrition Volume 2: Learn What, When and How to Eat, Even if Your Have a Busy Life; Plus, the Pictures are Mouth-Watering :)
At the end of 2008, I teamed-up with the Precision Nutrition Network. Dr. John Berardi PhD., designed an eating and nutrition program the likes of which I was attempting to do on my own. You can read more about the program and how I’ve implemented it into my nutrition programs at Optimum Function , click on the following link; Portland, Oregon Nutrition Program at Optimum Function.
How did I learn about Dr. Berardi? Well…. I was looking for a resource that had recipes for good food. These recipes needed to adhere to the nutritional properties that I know to be true from my MS in nutrition work. Enter Gourmet Nutrition Volume 2; this book is BRILLIANT! John Berardi completed his PhD work on subjects like the timing of certain nutrients and how eating certain types of foods at particular times allowed for optimum nutrition, health and also helped improve body composition……you’ll look better.
The problem many of us face is that we often have only one of two choices: eat and be healthy or look better; these components are often (with regards to eating plans, diets etc.) are mutually exclusive. The principles I know to be true are stated accurately and concisely by Michael Pollen in his book In Defense of Food, where he instructs us that the best, most nutritious and healthy way to eat is to eat real food; not processed, boxed or altered food-products. Gourmet Nutrition helps us to make and eat real food. The book is not just a recipe book, it’s a system of eating and supports you in every aspect from organizing your kitchen to organizing how you cook to telling you which meals are best at which time of the day to giving you the nutrient content of each meal.
Often, people don’t want to participate in the “full-meal-deal” which is to go through the 8-week Precision Nutrition program wih face-to-face support and body composition tracking (including fat % and body measurements) at Optimum Function, the next tier down is to purchase the program and go at it on our own utilizing the built-in support system of the Precision Nutrition Website and participant forums etc. You can find more information about this option here.
For those who need even less direction but want more variety in their diet while keeping that variety healthy and delicious; purchasing the Gourmet Nutrition Volume 2 book for $39.99 is THE WAY TO GO. You can do so by clicking here.
Of course, if you have any questions about Gourmet Nutrition, the Precision Nutrition Program or why the latest diet or “fad food” is not the way to achieve optimum health and nutrition, you can email me at info@OptFunction.com or call 503-866-9739.
Your in Health, Tim Irving DC, MScan. LMT, CKTP, CHt, Nutritionist Optimum Function: Portland, Oregon, 97214 Optimum Function = Optimum Health www.YourOptimumNutrition.comChiropractic, Nutrition, Functional Medicine, Body transformation, Clinical Hypnosis
Yours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health
Anti-Inflammatory Diet/Nutrition Program Overview
On the recommendation by a patient who has been able to keep her pain and inflammation at bay (she has fibromyalgia) by using the recommendations in an anti-inflammation handout I give to patients who need it, I have decided to make it available to anyone who wants it.
Click Here to download the PDF version
Remember: Optimum Function = Optimum Health Yours in Health, Dr. Tim Irving DC, LMT, Nutritionist, CKTP Optimum Function Portland, OR, USA www.OptFunction.com www.GrastonPDX.com www.YourOptimumNutrition.comYours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health
Vitamin C and Selenium May Inhibit the Damaging Effects of a High Fat Diet
As lipids in the body are exposed to free radicals, they oxidize via a process called peroxidation. When cholesterol is subject to peroxidation, cholesterol oxidation products (COPs) aka oxysterols are formed and these oxysterols are known to possess cardiovascular damaging properties. A current study found that animals fed a high fat diet but given vitamin C and selenium had significantly lower COPs and similar oxidation markers.
To find out more about your individual health and nutritional status, please contact me at info@OptFunction.com or call 503-866-9739; certain vitamin levels can be tested by various functional medicine tests.
Yours in Health, Dr. Tim Irving Optimum Function 819 SE Morrison St. Suite 230 Portland, Oregon, USA, 97215 www.OptFunction.com www.YourOptimumNutrition.comSource:
Menendez-Carreno M, et al. Inhibition of Serum cholesterol Oxidation by Dietary Vitamin C and Selenium Intake in High Fat Fed Rats. Lipids. 2008 Mar 12. Published online ahead of print.
Yours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum HealthMood and Well-being improved by Omega 3 Fatty Acid Supplementation
A study published in the May issue of the American Journal of Clinical Nutrition found that higher levels of the omega 3 fatty acid eicosapentaenoic acid (EPA) reduced the severity of depression in elderly patients, particularly if they were taking antidepressants.
To find out more about omega fatty acid supplementation, please contact me at info@OptFunction.com or call 503-866-9739
Yours in Health, Dr. Tim Irving Optimum Function 819 SE Morrison St. Suite 230 Portland, Oregon, USA, 97215 www.OptFunction.com www.YourOptimumNutrition.com Source: Feart C, Peuchant E., Letenneur L., Samieri C., Montagnier D, Fourrier-Reglat A, Barberger-Gateau P, W. Marz, Plasma eicosapentaenoic acid is inversely associated with severity of depressive symptomatology in the elderly; data from the Bordeaux sample of the Three-City Study. Am J Clin Nutr. 2008 MaYours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health
Vitamin D deficiency linked to Mortality
Another study touting the benefits of proper vitamin D levels suggests a link between low levels of vitamin D and cardiac risk has been published. This study shows that vitamin-D deficiency is associated with both cardiovascular mortality and all-cause mortality.
The study was published in the June 23, 2008 issue of the Archives of Internal Medicine and conducted by a group led by Dr Harald Dobnig (Medical University of Graz, Austria).
The researchers note that an estimated 50% to 60% of people do not have satisfactory vitamin-D levels, and this is probably related to factors such as urbanization, demographic shifts, decreased outdoor activity, air pollution and global dimming, and decreases in the cutaneous production of vitamin D with age.
The minimum optimal serum level of 25-hydroxyvitamin D that I want to see in patients is 50 ng/mL, and levels lower than this are may bey related to compromised bone-mineral density, falls, and fractures and more recently levels lower than this have been linked to cancer and immune dysfunction, as well as cardiovascular disease, hypertension, and metabolic syndrome.
The researchers point out that recent studies have shown an association of low 25-hydroxyvitamin-D levels with important cardiovascular risk factors, supporting previous findings that demonstrated positive effects of vitamin D and its analogs on cardiovascular system health. “Together, these findings strongly suggest that 25-hydroxyvitamin D has beneficial effects, some involving the cardiovascular system, that are independent of calcium metabolism,” they comment.
To find out more about your vitamin D levels, please contact me at info@OptFunction.com or call 503-866-9739; vitamin D levels can be easily tested by a simple blood chemistry test for $45.
Yours in Health, Dr. Tim Irving Optimum Function 819 SE Morrison St. Suite 230 Portland, Oregon, USA, 97214 www.OptFunction.com www.YourOptimumNutrition.comSource
- Dobnig H, Pilz S, Scharnagl H, et al. Independent association of low serum 25-hydroxyvitamin D and 1,25-dihydroxyvitamin D levels with all-cause and cardiovascular mortality. Arch Intern Med 2008; 168:1340-1349.