Arginine Containing Foods

Are you training for an endurance event? 

If so try increasing your intake of Arginine to boost your exercise capacity, improve your endurance performance, and improve your body composition by increasing muscle mass.

How can it do such wonderful things you might ask?

Arginine increases Human Growth Hormone, which in turn increases blood flood and mitochondria biogenesis (creation). Mitochondria are involved in the creation of ATP, which is your muscles’ energy source. Since the body is using more energy to create more mitochondria to produce more energy… it burns more glucose (without effecting insulin) and fat, improving body composition by increasing lean muscle.

Arginine is also a precursor for Nitric Oxide (NO), which has been studied to help increase the endurance threshold by vasodilating blood vessels and allowing nutrients to flow throughout the body more freely, increasing oxygen delivery to the tissues.

But I am not saying go pick up a supplement today! No way… you can increase your intake of Arginine by the food you consume.

Top 4 Arginine Containing Animal Sources:

  1. Turkey – has the highest amount
  2. Pork Loin
  3. Chicken
  4. Dairy

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Top 6 Arginine Containing Non-Animal Sources:

  1. Pumpkin Seeds – 4th highest source
  2. Soybeans
  3. Peanuts
  4. Spirulina – blue/green algae if you didn’t know, add it to a smoothie
  5. Chickpeas
  6. Lentils

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If you can eat at least 1-2 servings per day of Arginine containing foods you will be well on your way to maximize your workout goals!

My name is Emma Petshow and I am a 4th year naturopathic medical student at the National University of Natural Medicine in Portland, OR. For more about myself, check out my bio or my LinkedIn. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.

Mindful Eating

Eat your meals mindfully today. Mindful eating has been associated with an improved relationship with food, increased weight loss in obese individuals, improvement in Diabetes, and more! Follow this brief outline to eat a meal mindfully today.

  1. Sit down at a table
  2. Take a bite and put down your fork
  3. Place your hands on the table and chew
  4. Experience all the flavor, tastes, and texture that your food provides you
  5. Then pick the fork back up and repeat
  6. Think about any emotions, memories, or feelings that come up while you eat the food

 

If you find this hard to do, try to incorporate just 1-2 bites of mindful eating per day to start and ease your way into this way of eating. Eventually mindful eating will become second nature to you. You might even find that meals provide a moment of relaxation in your day instead of something to rush through on your break from work or in between classes.

Love this and want to learn more? Check out the Center for Mindful Eating website for more resources and activities.

My name is Emma Petshow and I am a 4th year naturopathic medical student at the National University of Natural Medicine in Portland, OR. For more about myself, check out my bio or my LinkedIn. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.

 

Why I marched?

I do not like to get political on here, because I want to be inclusive and accessible to all people. That being said, I was a part of the women’s march yesterday with my mother and I wanted to share my experience via a photo collection. I marched for myself, my mother, my family and friends, my future patients and clients, the athletes I coach, women who could not march themselves, and all men who have women in their lives in some way (which is all men). Portland had a crowd of approximately 100,000 people and it was so motivating to see so many different backgrounds, personal stories and reasons behind their choice to march. I hope through my photos you too can join a group or get involved in some cause/political action/etc., because the only way to ensure change in a way that you would like to see is to get involved yourself.

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Getting ready to march with momma

We made all our signs!

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And then got our picture taken multiple times

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The march was bigger than any of us imagined! Photo credit: Edwin Vega

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Photo credit: Carla Janelle

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At the end of the day we went home and found out we were on the news.

However you march or get involved, DO IT NOW! There is no time to wait. If I can take time away from medical school, you can too! 

Constitutional Hydrotherapy

Tips & tricks Tuesday! Try out Constitutional Hydrotherapy at home to help you boost your immune system during cold and flu season. Follow the quick guide below!

Take a hot bath or shower for 5 minutes. Get out and dry quickly. Take towel wrung out in cold water and wrap it all around the trunk of the body, from the armpits to the hips. Cover with a wool/warm blanket to avoid chill. Leave the cold towel in place at least 20 minutes or longer until it is warmed. Then drink some tea, hot cocoa, hot drink of choice and reap the rewards of self care!

My name is Emma Petshow and I am a 4th year naturopathic medical student at the National University of Natural Medicine in Portland, OR. For more about myself, check out my bio or my LinkedIn. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.

Naturopathic Medicine & Sports

Come hear me speak at PSU about Naturopathic Medicine and sports, two of my PASSIONS!! Event description and link to the event details below.

Naturopathic medicine focuses on treating the whole person, preventing disease, teaching our patients, and helping everyone become the healthiest versions of themselves. It is widely accepted that physical activity can decrease a variety of illnesses and conditions including heart disease, diabetes, and even depression to name a few. But what happens when you are trying to be active, but get injured or are “too sore” to go back out the next day? That’s where natural medicine can help. Learn how to utilize natural techniques to increase your tolerance to exercise, improve recovery times, and focus your exercises to maximize your health gains and improve your quality of life. Using naturopathic medicine modalities such as exercise prescription, nutritional/herbal supplementation, nutritional changes, and physical medicine techniques including massage, chiropractic manipulation, cupping, and more you too can become a natural athlete and take steps towards becoming the healthiest version of YOU!

More info about the event here!

My name is Emma Petshow and I am a 4th year naturopathic medical student at the National University of Natural Medicine in Portland, OR. For more about myself, check out my bio or my LinkedIn. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.

Naturopathic Medicine Week -Treat the Whole person

In honor of Naturopathic Medicine Week, I am trying to post a little bit every day about Naturopathic Medicine… what we do, how we do it, and who we are!

Today during shift, I was reminded how important it is for us as doctors to look at the whole patient and treat the whole person not just their symptom or their disease. I mean hello people, a person is not just a cough or fatigue, there is more to that story. In fact, treating the whole person is one of six Naturopathic Medicine Principles.

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6 Principles of Naturopathic Medicine

How does this look one might ask?

Let’s say a person has stomach pain. There are billion things that stomach pain could be ranging from really acute, scary things to other things that are much more benign. All medical doctors (in theory) should be able to ascertain the type of pain and obtain a history about the symptom, do a physical exam, and ideally diagnose the patient with the disease or condition. But sometimes, often times more than we would like to admit, the pain is just pain and we do not have a great medical explanation behind it.

Now many doctors (including Naturopathic doctors) would just treat the symptom so the person has relief and hope that it resolves on its own. BUT!!! and this is a big but here folks… that does not treat the underlying problem. A Naturopathic doctor is charged with the goal to not only fix symptoms and figure out the condition, but to try to help correct the underlying reason that the person had the symptom or condition in the first place. This often means stepping away from the focus on a symptom and looking at the whole person…

  • What do they eat?
  • How do they sleep?
  • What are their stressors? How do they deal with them?
  • Do they have other symptoms?
  • What is their lifestyle and environment like?

The Naturopathic Physician is allowed the time to look at these underlying lifestyle issues that often cannot be addressed during a quick visit. This allows us to help the person heal themselves and hopefully avoid having to continue treating the symptom over time.

Homework Assignment!!

I am ‘assigning’ homework for anyone who is interested in supporting Naturopathic medicine, learning more about it, or wanting to do something Preventive for your health…

Take a picture of yourself with something that you would consider preventive health. This could be eating an apple, going on a walk, taking a nap, laughing with friends, getting a check up at the doctors, drinking tea, or more… take that picture and post it to your blog or social media with the caption “Naturopathic Medicine Week” or hashtag “#naturopathicmedicineweek”. If you do not participate in social media, but want to participate comment in the comments below your Preventive Health picture. 🙂

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#nmwNUNM2016 #naturopathicmedicineweek Drinking water after a long day

Naturopathic Medicine Week – Establish the Foundation of Health

Hey everyone, it is Naturopathic Medicine week from October 10-16th!

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One of the amazing things about being a Naturopathic Physician is the wide array of modalities (treatment options) that we have to choose from to help our patients become the healthiest versions of themselves. Today I have been spending most of my day on one of our most basic, but arguably the MOST important treatment modalities, NUTRITION!!!

Nutrition would fall under the therapeutic treatment order category of ‘establish the foundation of health’, which essentially means to help the patient build his/her health foundation without any additional supplements, herbs, medications, etc. This category also includes items like sleep hygiene, basic hygiene, exercise, stress reduction techniques, and more.

To learn more about the Therapeutic Order and Naturopathic medicine, check out the AANMC (Association of Accredited Naturopathic Medical Colleges) website.

One nutritional assessment I like to have people do, is a self reflection on their feelings surrounding health, nutrition, and food. Often times we have underlying feelings about food/nutrition/health/body image that prevent us from obtaining our ultimate food/fitness/health/weight goals. Some example questions I have people fill out are listed below.

  • What is your food philosophy?
  • What routines do you have for food and eating?
  • What dietary goals or changes do you wish to make in your life?

After that, I then recommend people complete a diet diary (track everything they consume for 3 days to 1 week). I then use this date to do a comprehensive dietary analysis on the person and help them see where they are meeting their dietary goals and where they are missing the bar. Having this data is helpful before going into a large dietary change and people are able to track their own dietary changes overtime, seeing their nutritional improvement with their own eyes.

If you are interested in working on your diet or other foundations of your health, then find a local Naturopathic Physician in your area and schedule an appointment! You can also track your own diet at home using one of my free online diet tracking tools such as: Cronometer, My Fitness Pal, or any others you may find.

My name is Emma Petshow and I am a 4th year naturopathic medical student at the National University of Natural Medicine in Portland, OR. For more about myself, check out my bio or my LinkedIn. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.