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Spring cleansing - Part 2

 (Read part 1 of this ‘Spring Cleanse' series here for more on how many calories you actually need, how to track your intake, and what you need to know about fluids.)

The Cleanse…

There are thousands of books out there, everything from an intensive fasting period to a detailed 21+ day program. Pick one that seems like it would yield the highest degree of success for you, but remember these basic parameters of all detoxes and cleanses:

  • Don’t go less than 1200 calories a day. (Doing so stimulates a decrease in your metabolism, which unfortunately won’t immediately correct once the cleanse is completed. )
  • Don’t expect more than 2 pounds of weight loss per week. If you see this on the scale, it means you are losing lean muscle mass (not a brilliant idea since this tissue is most metabolically active = your best friend in the battle of the bulge) or you are under-hydrated. The goal is gradual fat loss, hydration maintenance, and preservation of lean muscle mass if you want your results to last.
  • Avoid junk (caffeine, alcohol, sodium, artificial sweeteners, refined sugars and refined grains). You want to get the biggest bang for your caloric buck, so opt for whole grains, fruits and vegetables rather than processed food.
  • Assess your tendency for withdrawal. This can be from caffeine, alcohol, salt, refined grains/sugars, or simply the habit of heading for frozen yogurt on weekends.

What you should know about….

  • Caffeine:

Spring cleansing - Part 1

Spring is finally here! Finally, the opportunity to congratulate Seattle for behaving according to season, and enjoy tulips that Dougie in the spring breeze, and the first panic wave reminds you that you’ve got only a few weeks before bikini season (you get the point). Your innocent neurons automatically fire “detox diet’ and “cleanse”. Well, let me warn you that I am not a fan of the “drink maple syrup and eat lemon wedges” diet. Not because nutritionally they are a joke, but if you follow one, you morph into a mix of Tasmanian devil and Garfield, a creature with a short temper, little patience, an appetite with no boundaries, yet profound laziness.

Instead, how about something realistic with sustainable results? Here are tips to clean up your eating behaviors and make sure you are on track to tackle your goals.

Track Your Intake:

Do you know how much calories, fat, sugar, fiber, fluids, etc. you are concerned about, that you are consuming these days? This is where you need to start...

Happy Doctors' Day, and thank you to all doctors!

Doctors' Day was officially designated as a national day of recognition in 1990 to honor our physicians.  We thank the members of our talented medical staff for their compassionate care of patients and their enthusiastic pursuit of safety, quality and the highest standards in the delivery of medical care.

I want to thank all of our doctors for what they do, and give special thanks to those who are blogging and providing information online.

 

 

Here are some of my personal favorite videos by our physicians from our YouTube channel:

 

 

And of course, the physicians who participate in our livestreams are pretty incredible as well:

 

I've also captured a few tweets and Facebook posts from people who wanted to thank our doctors - see below, and if you want to share any, comment here or on Facebook, and we'll share them with our amazing doctors!

Upcoming livestream on colonoscopy, colon cancer, and colon health

If you're 50 (or nearing it), you should be thinking about getting your colonoscopy. Not a pleasant thought, but it's important for everyone to get screened at 50. If you don't know much about colonoscopies, why they are important, or have questions that you're too embarassed to ask, tune in to the livestream next Wednesday between 9 a.m. and noon (Pacific Time) at www.swedish.org/colonlive.

Drs. Raman Menon and Nicholas Procaccini are hosting a livestream to discuss the benefits of colonoscopy, and why it is important that everyone at age 50 get screened. Patients at risk and those with family members who have had colon cancer may need earlier screening. March is colon cancer awareness month – and Swedish is committed to identifying new ways of communicating to better inform and to provide a new level of education to the community.

You'll be able to watch them chat live, narrate recorded colonoscopy procedures, and answer your questions live (and you can submit them anonymously - so no need to feel embarassed).

What is colon cancer?

Colon, or colorectal, cancer is cancer that starts in the large intestine (colon) or the rectum (end of the colon). Other types of cancer that can affect the colon include lymphoma, carcinoid tumors, melanoma, and sarcomas. These are often rare but can often be detected by a colonoscopy.

What is a colonoscopy?

A colonoscopy is the endoscopic examination of the large bowel and the distal part of the small bowel with a CCD camera or a fiber optic camera on a flexible tube passed through the anus. By having a colonoscopy, doctors are able to see potential ulcerations or polyps within the colon. During the procedure, if these are found, doctors have the opportunity to biopsy or remove suspected lesions.

Why a livestream of a colonoscopy?

The American Cancer Society says that colorectal cancer is one of the leading causes of cancer-related deaths in the U.S. However, if caught early it often leads to a complete cure. Education and awareness is our goal. Because of awareness, the death rate for colon cancer has dropped in the last 15 years ...

Get Your Plate in Shape!

Did you know that MyPyramid is out and MyPlate is in? I love this new graphic that was adopted by the USDA last June. Dietitians have been advocating this way of eating for a long time and consumers tend to find it easier to understand. I mean, we typically eat off of plates not pyramids, right?

The Academy of Nutrition & Dietetics (formerly the American Dietetic Association) is on board with MyPlate as well. This March, in honor of National Nutrition Month, the Academy’s theme is “Get Your Plate in Shape”.

Here are a few tips for shaping up your plate:

  • First of all, the size of your plate does matter and this is one instance where bigger is not necessarily better. Think “plate” not “platter” and aim for a 9” diameter.
  • Make half of your plate colorful fruits and/or vegetables. Plan to vary your fruits and vegetables so that you get a rainbow of color over your week or month, which then provides you with a range of different phytochemicals (beneficial plant chemicals).
  • Sometimes it is not practical to have all 5 food groups in one meal and it certainly is not recommended to overconsume just to get in all 5 groups. Instead, aim for at least 3 food groups per meal while maintaining appropriate portion control ...

St. Patrick's Day - Can green foods reduce your cancer risk?

Dr. Dan Labriola, naturopathic doctor for the Swedish Cancer Institute, shares his insights about certain green foods that have the ability to combat cancer.

Adjusting to Daylight Savings Time

What are the effects of Daylight Savings on your sleep schedule, and what can you do to reduce these effects? Here are some tips:



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