The Power of the Flu Shot: Fact or Fiction?

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I've chosen my mentor. He doesn't know it yet, nor is he even aware I exist. I can only compare this situation to having a middle school crush who sees straight through you (I mean, it's really no surprise with that mouth full of metal). It's true that my relationship with Dr. Joel Fuhrman is a complete one-way street, but I'm just happy to be driving on the same road!

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I first learned about Dr. Fuhrman when my brother Cale so kindly presented me with a Amazon.com giftcard. While perusing online for a new educational read (totally dorky, I know), I stumbled upon his book Super Immunity. On a whim, I clicked 'purchase' and the rest is history! I've since read his other book Eat to Live and watched him on multiple TV shows. He's even a guest speaker this year through my Health Coaching program at the Institute for Integrative Nutrition. Looks like we're going to be best friends, Dr. Fuhrman!

Today I'd like to share with you some thoughts from Dr. Fuhrman on flu shots. I don't know about you, but I'd rather not get a shot unless I have to. Growing up, we always got flu shots, but since living on my own, I've decided that enough is enough! My little arms just can't take any more abuse! So I was pleasantly surprised to discover that the infamous flu shot might not be a good idea for everyone. Let me explain...

Any time you take medication, receive a vaccination or undergo a medical procedure, you have to consider the benefit-to-risk ratio. In other words, are the risks of receiving medical intervention worth the benefits? If you took the time to read the vaccine information supplied to you at the time of vaccination (and who really does?), you would probably be mortified to know that a large number of the vaccines given this flu season contain traces of formaldehyde and thimerosal (a compound containing mercury). The vaccines also contain residual amounts of egg proteins (not a novel idea for those allergic to eggs) and preservatives (need I say more?). As you are exposed to these toxic substances year after year, they build up in your body and can potentially cause health issues down the road. 

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But let's talk about the known risks and side effects of the influenza vaccine, a whole basket of toxic side effects - joint pain, swelling of the lymph nodes and inflammation of the blood vessels. Allergic reactions are also common - hives and anaphylaxis - and don't forget neurological disorders! Dr. Fuhrman goes on to explain that "Most recently, influenza vaccinations have been implicated as a trigger for Henoch-Schonlein purpura, a rare but serious disease that can cause kidney failure". 

Suddenly, getting a flu shot doesn't sounds like the best decision you've ever made.

The CDC now recommends a vaccination for all individuals six months or older. They back up their recommendations with numerous studies 'proving' the vaccination's ability to reduce the number of cases of the flu each year and it's ability to reduce complications related to the flu. The funny part is... when independent, non-biased analysis was conducted by the Cochrane Database of Systematic Reviews, they found these studies to be questionable at best, especially since most were funded by the vaccine companies themselves! And also worth noting is the fact that "almost all of the fifteen members of the CDC's Advisory Committee on Immunization Practices have financial ties to the vaccine industry!".

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Now let's look at the facts... more than 200 different viruses cause the flu. Each year the flu shot is designed after careful research determining which strains promise to be the most prevalent. The problem lies in the fact that this is a guessing game at best. Even with the most careful design, "the flu shot still covers less than 10 percent of the circulating viruses creating these illnesses. In the real world, the viral strains that are chosen for the vaccine simply cannot be an exact match with those circulating; only a partial match is ever achieved".

With this in mind, please understand that if you are making healthy choices and building a strong immune system through diet and exercise, you have no reason to fear the flu. But for those with compromised immune systems, the proposed benefits of the shot may far outweigh the risks. That is a personal decision that should be made after proper consideration and a consultation with your medical advisor.

If you'd like to ward off the flu in a more natural way, check out these 5 suggestions on Wellness Today!

So... there are the facts. Now it's time for you to decide what's right for you!

Food Rules: Why 'Super Sugar' Is Not That Super

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If you went to elementary school in Georgia, there's a good chance you took a field trip to the Coca-Cola Museum. Atlanta is the birthplace of Coca-Cola and boy, are we proud of it! I went more than a handful of times. It was my FAVORITE trip of the year. The teachers let us run rampant through the museum and at the end (past all the boring history stuff), you entered a room where different flavors of Coke from all over the world would shoot out of the wall and land perfectly in the center of your waiting cup. Educational, fun and delicious. Talk about a lot of kids hopped up on sugar and caffeine...

Sadly, the only way our teachers could have topped this field trip would have been stopping by the gas station to grab snacks for the bus ride home.

Which brings me to this week's tip from Michael Pollan's book Food Rules...

"DON'T GET YOUR FUEL FROM THE SAME PLACE YOUR CAR DOES"

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Gas stations have basically become one large stop and shop for processed corn products. Ethanol for your car and high fructose corn syrup for you. You'd think a gas station would profit mostly from gas sales alone, but in America, food (and cigarette) sales have taken the lead when it comes to profit margins. Gas station snacks are cheap and easy, a quick way to satisfy those salt or sugar cravings. But what exactly are you putting into your body when you shop at the gas station (or the inside aisles of the supermarket)?

I have four words for you: High Fructose Corn Syrup (or HFCS, for short).

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You've heard a lot about it, I'm sure. Studies say it's bad for you. Commercials say it's no worse than regular cane sugar. Big companies say that their products are natural, yet labels still list HFCS on the ingredient label. All this chatter inevitably leads to lots of confusion regarding this sweetener so I'd like to take a stab at explaining it so that you understand what you are feeding your body.

Regular cane sugar (sucrose) is made up of two molecules (fructose and glucose) which are bound together in equal amounts (50% fructose, 50% glucose). Your digestive system has to work to break the bond apart before they are absorbed into your system. HFCS, on the other hand, is extracted from a corn stalk through a chemical process and is composed of 55% fructose and 45% glucose in an unbound form. That means your body doesn't have to work to break it apart before absorption. The fructose goes straight for your liver and triggers the production of fats, while the glucose causes major insulin spikes. 

Alright, alright... I'll stop with the science lesson and get down to business. What does this mean for you?

1) It's no surprise that HFCS consumption can lead to weight gain and obesity. Since HFCS was introduced into the mass market in the early 80's, obesity rates have increased dramatically. Of course, there are many factors fueling this, but foods containing HFCS are cheap, allowing the average consumer to indulge in them more often. HFCS was incorporated into our foods in the first place BECAUSE it's cheap. The government subsidizes the corn industry, making it more profitable for companies to use HFCS instead of sugar. They can then super-size their products, which allows consumers to get more for their money. Even I have noticed the increase in soft drink sizes offered, especially at the movie theater where a small soda looks like an extra-large did years ago.

2) Other than obesity, HFCS can trigger a variety of problems, including diabetes, heart disease, cancer and accelerated aging. The unbound fructose molecule in HFCS literally punches small holes in your liver, allowing bacteria and other by-products to escape into your blood stream. Once in the bloodstream, they trigger inflammation, which can cause all kinds of health issues.

3) HFCS contains mercury and other unidentified chemicals which are not regulated by the FDA. These chemicals are a result of the manufacturing process. When 15-20% of the daily caloric intake in America is comprised of foods containing HCFS, one can only assume that we're ingesting a substantial amount of chemicals that should not be entering our bodies. Mercury, for one, can cause irreversible brain and nervous system damage.

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At the end of the day, both sugar and HFCS are bad for you in excess, but HFCS usually signifies that the food you are about to eat is lacking in nutrition (no vitamins, minerals, antioxidants or fiber) and is most likely full of disease-causing compounds like fats and other chemicals. 

In doing my research for this post, I was saddened to find out that some of my favorite snacks contain HFCS... Post Blueberry Morning Cereal, Kellogg's Special K Cereal, Yoplait Yogurts, Nabisco Wheat Thins, Nutrigrain Bars and Arizona Iced Tea, to name a few.

The dangers of HFCS are still up for debate, but I think you'd be hard pressed to find anyone that will tell you it's 'good for you'. A quick scan of the food label will allow you to stay clear of HFCS and the health problems that come with it. And if you're struggling with weight loss and temptations when shopping, it might be a little bit easier to avoid those foods if you understand what they're made of and what they do to you.

Moral of the story? Keep it whole, fresh and real. No label-reading required.

Holy Tilapia! This Fish is Good!

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I was always a salmon girl (pronouncing it with the 'L' for years and years, mind you). It was a 'safe' fish. My mom served it up in such a way that I asked for more. It didn't creep me out. Generally, we got along, salmon and I.

But as my taste buds have ventured out into other waters, my eyes (and heart) have begun to stray. I'm noticing other fish. I know it's wrong, but it just...feels so right!

Alright, I said it!! You got me, ok?!? Tilapia, it's always been you!

But jokes aside, this little fish packs a big punch nutritionally! As opposed to my 'on again, off again' boyfriend steak, tilapia is...

• A lean meat, meaning it's extremely low in fat and calories. One 3.5 oz. serving of cooked tilapia has approximately 3 grams of fat and 128 calories. What little fat it contains is all unsaturated fat, which will not clog your arteries and is actually good for your heart.- Glamour shots, here you come!
• Full of omega-3 fatty acids which actually promote heart health - Gives your heart a running start!
• A great source of vitamin B12, a vitamin essential to metabolic function and maintaining your energy levels - No mid-day power nap necessary, folks!
• Rich in selenium, a nutrient that actually helps to reduce your risk of developing cancer! - Take a hike, cancer!
• Packed with 26 grams of protein per serving! Depending on your body weight, this could be up to half of your daily requirement (based on a 150 lb. person) - Put down the egg cocktail, Rocky!

Tilapia also has one of the lowest mercury levels of all fish, meaning you can eat 2-3 servings a week without worrying about consuming too much (DISCLAIMER: If you are 'with child', always consult your doctor before eating fish).

If your tilapia is frozen, always allow it to thaw in the refrigerator. It will keep for up to 2 days this way and allow you the chance to marinate it as it thaws. Talk about multi-tasking!

Try throwing some tilapia over a salad for lunch OR for dinner, substituting tilapia for meat in your tacos! You can broil it, roast it, saute it....whatever your heart desires. I recommend heating a saute pan over medium-high heat. While it's warming up, lightly coat both sides of your tilapia with olive oil, then sprinkle a generous coating of your spice of choice on both sides (I use one of those combo spices from the grocery store that are great for any type of meat). Once your pan is hot, cook the tilapia until it is opaque inside (about 5-7 minutes), flipping it about halfway through. Quick and tasty!


Here are some other great recipes to get you started:

BROILED TILAPIA WITH THAI COCONUT-CURRY SAUCE:
http://www.myrecipes.com/recipe/broiled-tilapia-with-thai-coconut-curry-sauce-10000000348346/

Image courtesy of myrecipes.com

TILAPIA TACOS WITH CUCUMBER RELISH:
http://www.realsimple.com/food-recipes/browse-all-recipes/fish-tacos-cucumber-relish-00000000057124/

Image courtesy of realsimple.com

CHILI-RUBBED TILAPIA WITH ASPARAGUS & LEMON:
http://www.eatingwell.com/recipes/chili_rubbed_tilapia_with_asparagus_lemon.html

Image courtesy of eatingwell.com