nutritionist | Stella Metsovas Nutrition Expert & Gut Health Specialist

A Compelling Story About Breast Cancer

On April 11, 2012, In Health News, by Stella Metsovas

Hello All:

I received a call from Kandace and wanted to share her story with my followers as I find her story told all too often these days.  Publicly, you might know of Giuliana Rancic’s story–I thank her for being so candid about her experience with breast cancer, as well as her diagnosis and treatment.  Although Kandace and Giuliana have never met, their personal journey’s are significant for both men and women alike.  I’ll update tomorrow with a post about recent medical findings for breast cancer treatment and more importantly, as it relates to our diet and lifestyle factors.  Thank you Kandace for sharing your story!

My name is Kandace McMenomy. I am 31 years old and have been in the fitness industry for the past twelve years. I started working as a personal trainer while in college at San Diego State University and post-college I started my own business. I remember the feeling of being so tired that I just wanted to cry. It was Tuesday February 22, 2011. That same week I felt a tiny lump underneath my arm pit. I thought it might be an in grown hair from shaving, but a few days later I went to the doctor and forgot to mention the lump. I was more concerned about feeling exhausted. I thought maybe I had mono, an infection, or that my hormones were not balanced.  I even thought that perhaps it was because I was training for a marathon. None the less, I was tested for mono and had a complete blood count done. The test came back negative, my blood counts were excellent and my hormones were balanced. March 6, 2011, I ran the Napa Valley Marathon & qualified for the 2012 Boston Marathon. Four days later, I went back to the doctor and had the lump checked out, but the doctor was unsure about the lump so she ordered an ultra sound and mammogram. The tests were done and on March 23rd I was diagnosed with stage II breast cancer.

Kandace McMenomy

On March 31st, the surgeon removed seventeen lymph nodes, seven of which were cancerous from my left auxiliary area. I underwent twelve chemo treatments and thirty-six treatments of radiation. The cause of my cancer is still unknown and in my lifetime I will probably never know the cause of the disease. According to the doctor, he felt the cancer had been in my body for about seven years. I contribute my healthy lifestyle and positive attitude to not having symptoms of cancer earlier than last year. Needless to say, this experience has forever changed me…In a very positive way!! Cancer is a scary word, until you are personally confronted with the disease; For example: Why me? What did I do to deserve this? And, a good cry- in fact several of them. A 30 year old going through cancer is hard to imagine, but attitude is everything. A 30 year old woman is not supposed to have the knowledge or poise that a 50 year old women does.

After surgery I was faced with making the decision to harvest my eggs, as chemotherapy can damage the reproductive system. My oncologist also recommended that I shave my head because seventeen days after my first chemotherapy treatment I would be completely bald. Can you imagine being told that? I took his advice. I had an unusual reaction to one of the chemo drugs- the drug attacked my lungs, my eyes and nose bled and I lost my eyelashes and eyebrows. It was Fourth of July weekend, but I pulled myself together and enjoyed the holiday with my dad and close friends on their boat. I could not run for three months because of the condition of my lungs. How does a runner not run for three months? My pulmonary doctor put me on prednisone for a few months so that I could walk up the stairs without feeling faint. I decided to walk, lift weights and do Pilates vs. being upset that I could not run half of a block.

Throughout my treatments I decided to use a holistic approach to help with the side effects of the drugs. I used a nutritionist, an acupuncturist, a message therapist and a reiki practitioner. My team of specialists enabled me to stay relatively healthy and strong throughout this process. Physical beauty did not matter anymore- inner strengthen and my mom’s presence was all that I needed. My mom was at every appointment, meeting and function. I was able to get through this process because of her. I am so blessed and fortunate! Perhaps young females need their moms shoulder and steady counsel for marriage, raising children and yet another mile stone in my case- cancer.

I am extremely passionate about exercise and nutrition. I feel that nutrition is a key component in feeling well and staying healthy. My diet closely follows a macrobiotic plan in addition to eating fish six times per week, enjoy a bit of organic wine and dark chocolate on the weekends. I eat organic fruits, vegetables and whole-unprocessed foods because they are not treated with antibiotics, chemicals or pesticides. I also make a vegetable juice daily. I find these foods keep me healthy and energized. Eating healthy and exercise have been a way of life for me this past decade. I feel the condition I was in pre-cancer allowed me to endure a very aggressive cancer treatment protocol. Now sustaining these healthy habits is no longer a choice, but a necessity to a full life- cancer free!

More about Kandace and her Personal Training Programs: http://bodybydesignoc.com/                                                          

 

 

 

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Is going to the gym enough to prevent chronic disease?

On August 12, 2011, In News, by Stella Metsovas

The average American spends the majority of each day sitting—whether it be in a car, on the couch, or at a desk. Some exercise routinely but still live a sedentary lifestyle. What is sedentary? It refers to a lifestyle containing little or no physical activity. As Americans, we race from the traffic-jammed highways to our constricting desks at work. But is this type of lifestyle increasing the risk for chronic disease?

Researchers at the University of Missouri say “yes”. They have found that physical inactivity, a lifestyle led by a quarter of Americans, is “the primary cause of chronic diseases such as diabetes, obesity and fatty liver disease.” And according to John Thyfault, assistant professor in the departments of Nutrition and Exercise Physiology and Internal Medicine, exercise may not be enough to combat the risk.  Thyfault claims, “If people spend the majority of their time sitting, even with regular periods of exercise, they are still at greater risk for chronic diseases.”

What is chronic disease?

In addition to diabetes and obesity, one type of chronic disease is nonalcoholic fatty liver disease (NAFLD), which “is a relatively new epidemic related to the recent increase in obesity and physical inactivity rates”, explains Scott Rector, assistant professor in the departments of Nutrition and Exercise Physiology and Internal Medicine.  Although a new epidemic, NAFLD is the most common chronic liver condition among adults in the United States.  As a result of excess fat in the liver, the body possesses a stronger resistance to insulin which can ultimately lead to type II diabetes.

Chronic vs. Acute

So what’s the solution?

Rector recommends that adults and children alike take at least 10,000 steps each day. Making small changes to daily routines can gradually increase this number and thereby prevent the weight gain that can raise the risk of chronic disease. Going to the gym regularly will often not be enough—it takes conscious daily changes in order to lead a fully active lifestyle. Rector suggests, “taking the stairs instead of the elevator, walking to a coworker’s office rather than calling, or planning time for short walks throughout the day.” On average, Europeans walk 10,000 steps per day, while twenty-five percent of Americans take less than 5,000 steps per day. In addition to making daily changes, the use of a pedometer watch can assist in getting more steps per day.

My recommendation for getting in more ‘steps per day’ is using a watch-pedometer (includes a heart rate as well):  I have a New Balance HRT FIT, although you can purchase any of these from Google Shopping Link

While merely going to the gym may not be enough to prevent chronic disease, incorporating exercise and activity into daily routine, in addition to limiting intake of high-caloric foods, are the best solutions.

Yours in Health,

Stella Metsovas

Staff Writer: Katie Husa

W8less Nutriton

Laguna Beach / Los Angeles

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Watermelon Health Benefits

On July 13, 2011, In Nutrition, by Stella Metsovas

On any hot summer day, there’s no food that comes to mind more quickly than a fresh, juicy slice of watermelon. Originating in Africa, watermelon was popular for its thirst-quenching properties in Mediterranean areas where water was in short supply. But this sweet treat is nothing to feel guilty about—it is fat free, low calorie, has numerous health benefits.

Watermelon’s nutritional value is outstanding. One cup has a mere 48 calories and 11 carbohydrates, and packs nearly 25% of your daily value of vitamin C. The fruit also boast high amounts of vitamin A and B6. Vitamin C bolster’s the immune system’s defenses against infections and viruses, while vitamin A aids in eye health and vitamin B6 maintains normal nerve function. Because watermelon has a higher water content and fewer calories than many other fruits, it delivers more nutrients per calorie.

Watermelon is packed with a carotenoid called lycopene, which has many antioxidant and cancer-preventing benefits. Lycopene has been extensively studied, and proven to be protective against prostate cancer, breast cancer, lung cancer and colorectal cancers. Lycopene’s ability to protect the body’s cells from oxygen damage has also been shown to prevent heart disease. While lycopene’s red pigment is abundant in tomatoes, guava, grapefruit, studies have shown that watermelon is a better source of the antioxidant, containing about 40 percent more lycopene than a raw tomato.

Scientists think the health benefits of watermelon are just beginning to be uncovered. “We think there are a lot of potential uses for watermelon that are just beginning to be explored,” says plant physiologist Penelope Perkins-Veazie. “It can be a so-called functional food—one that can help prevent certain diseases.”

So, keep on eating this healthy, delicious fruit that is not only perfect for summer time, but also a wonderful treat year round.

Stella Metsovas’s Greek – Style Watermelon Salad

Nutritionist Stella Metsovas shares her favorite watermelon recipe!


  1. 1 whole seedless watermelon
  2. 3 ounces feta
  3. Handful fresh basil

  1. Cube the watermelon in 1″ cubes and set aside.
  2. Drain the feta. Using a sharp knife, cut the feta in small pieces.
  3. Assemble the cubed watermelon on a plate, scattering the feta pieces around the watermelon. Finally, tear the pieces of basil, dressing the dish with the basil.

My favorite variety of feta is french-style. I also like using mint with the basil!

Diet type: Vegetarian

Diet tags: Gluten free, Raw

Culinary tradition: Greek

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Libby Craig

W8less Nutrition

Laguna Beach / Los Angeles

 

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Sensitive to Dairy? Give Goat’s Milk a Try!

On November 3, 2010, In Nutrition, by Stella Metsovas

In most other parts of the world goat’s milk is the preferred type of dairy beverage for a variety of reasons. Milk lovers in the U.S. are even beginning to pick up on the health benefits associated with our friendly milk-producing goats. Several factors contribute to the switch from cow’s milk to goat’s milk beginning with cost. Goats are much less expensive to raise, since they don’t require as much for grazing, making it easier for families to keep them in their own backyards.

Aside from cost, goat’s milk seems to be better for your body too. Although goat’s milk has a higher fat content than cow’s milk, it contains a higher proportion of essential fatty acids giving the intestines a break during digestion. The protein in goat’s milk forms a softer curd, contributing to better digestion, especially among infants. Are you sensing a theme yet when it comes to digestion?

Goat’s milk has slightly lower levels of lactose compared to cow’s milk, which may be a slight advantage for people that are lactose-intolerant. Those allergic to cow’s milk often experience chronic ear infections, asthma, eczema, and rheumatoid arthritis, but switching to goat’s milk may alleviate some of these symptoms since it lacks the allergenic casein protein, alpha-S1.

Goat’s milk also beats cow’s milk when it comes to calcium, vitamin B-6, vitamin A, potassium, as well as the antioxidant selenium. But for those of you mothers out there, if you make the switch to goat’s milk, you’ll have find your folic acid elsewhere, since cow’s milk has ten times more (or just look for my favorite Meyenberg supplemented brands of goat’s milk)!

And lastly, as always, be sure to buy goat’s milk that is free of bovine growth hormone and antiobiotics. Give it a try next time you’re in the store. Your taste buds and your body might be pleasantly surprised with the switch!

Yours In Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

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Milk: Does it Really Do a Body Good?

On October 4, 2010, In Nutrition, by Stella Metsovas

From the time of birth to about one year of age almost every child that enters this world is given milk. Breast milk is essential nutrition for a baby straight from his or her own mother. But why after infancy do we continue to consume dairy from domesticated animals other than our own mothers? From an evolutionary standpoint humans centuries ago did not consume dairy from any other animals. Our ancestors did not domesticate cattle, inject them with hormones, milk them day in and day out, and then sell the milk in the village or bring it home to their families. Milk was consumed naturally from the mother in infancy and that was it.

So why has milk become such a common product? When it comes to dairy, the risks definitely outweigh the benefits. Close to 75% of the world’s population suffers from lactose intolerance and stomach problems related to dairy. Respected medical consultant, New York Times best-selling author, and leader in the field of functional medicine, Mark Hyman, M.D. advises his patients to give up dairy all together. Hyman’s recent video blog, “Dairy: 6 Reasons You Should Avoid It at All Costs or Why Following the USDA Food Pyramid Guidelines is Bad for Your Health” confirms his belief that milk does not actually strengthen the bones or prevent the risk of osteoporosis. In fact it aggravates the bowels, is linked to prostate cancer, and contains so much saturated fat that it may even increase the risk of heart disease. He argues that the pesticides, hormones and antibiotics in the average gallon of milk are contributing to the harmful effects dairy has on the body.

Dr. Hyman instead suggests getting calcium from dark green leafy vegetables and salmon, rather than milk. He recommends a diet full of whole plant foods, fruits, vegetables, nuts, beans, seeds, whole grains and lean fish. And if you looking for those strong, healthy bones, try consuming vitamin D and leave the milk to the babies!

Best Options for Diary/Milk Replacement:

Yours In Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

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Crazy for Coconuts! Reaping the Benefits of this Exotic “Superfood”

On May 10, 2010, In Nutrition, by Stella Metsovas

Have you ever considered adding coconut to your diet? Well this exotic superfood is full of both internal and external health benefits. Believe it or not the oil in coconut is mainly comprised of medium-chain triglycerides (MCTs), BUT before you steer-clear it is important to note that these fatty acids can actually help you lose weight in the long-run.

Although coconut oil contains saturated fat, the MCTs found in coconut are actually quite beneficial! They keep you feeling fuller longer and may aid in weight loss due to the lauric acid they contain. This acid is not only known to help boost the body’s immune system and fight harmful bacteria and viruses, but it has been shown to promote digestion, healthy functioning of the thyroid and enzyme systems, and also eliminate stress on the pancreas, ultimately leading to an increase in metabolism. And as if all these benefits aren’t enough…

Coconut has an abundance of external benefits that are worth a shot! For starters, coconut oil is excellent for the skin. Its moisturizing and hydrating capabilities make it a notable component in the battle against wrinkles and dry, aging skin. Coconut oil assists in the absorption of calcium, enabling the body to maintain strong bones and prevent tooth decay. And in terms of hair care, coconut oil is among the best nutrition for those luscious locks.  The oil in coconut promotes healthy growth for damaged hair by providing essential proteins required for that shiny texture we are all trying to achieve. So go do yourself a favor and give this tropical fruit a try, your body just might love you for it!

I’m a huge fan of Spectrum Organics Unrefined Coconut Oil!

Stella Metsovas ‘s favorite uses of Coconut!

  • Want to make your hair lookin’ healthy and shiny?!  Apply coconut to ends of your hair and wrap with a towel.  You an also apply heat with your hair dryer to create a nourishing treatment.
  • Coconut is the ultimate body moisturizer! I could never go back to using the chemically-filled varieties.  Use right after your shower, while skin is still slightly damp.
  • Use coconut when cooking at higher temperatures (like Stir-Fry’s)–the fatty acid is saturated, which makes it highly stable in heat.
  • Add dried coconut flakes in your morning smoothie to give it an extra boost!  Make sure to purchase unsweetened and unsulphured, like Bob’s Red Mill Coconut Flakes

The list can go on and on….

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff


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Type II Diabetes: Taking Control of Your Future

On March 31, 2010, In Nutrition, by Stella Metsovas

Cardiovascular disease has been known to be the leading cause of death in the United States, and has just become the main cause of death in China as well.  A recent study published in the New England Journal of Medicine has concluded that the rates of diabetes in China have reached epidemic proportions. A study conducted by public health researchers at Tulane University estimate that almost 10% of adults over the age of 20 have diabetes–a key risk factor in the development of cardiovascular disease. Of the 10% of those with the disease, 60% go untreated. These increasing rates of diabetes in both the US and China have led to growing concerns about the risks of heart disease and other complications that not only put much of the population in danger of premature death, but also cause a massive economic burden on the rest of society.  Researchers attribute the rise in obesity to the urban lifestyle of inactivity in many advanced countries.

In the US, type II diabetes is the most common form of diabetes and almost 24 million American children and adults are living with the disease. Type II diabetes affects the way your body metabolizes sugar and if untreated the consequences can be life threatening.  Many are unaware that they are at a high risk of developing the disease.  Intervention tactics in the US include getting the word out about early symptoms and practicing healthier behaviors to prevent it. Although there is no cure for the disease there and many ways to manage it and minimize the risks of developing it in the first place.

A few steps to help prevent your risk of developing Type II Diabetes:

  • We should all know by now that healthy weight-management is key to the prevention of Type II diabetes.  The more lean muscle tissue you have—the better!  Get your tush in the gym and start lifting weights 1 – 3 x’s per week.  *Check with your primary care Physician before starting.
  • 45 minutes a day in the gym isn’t going to be the cure-all fix if your lifestyle is sedentary.  Try not sitting for longer than 20 – 30 minutes…Get up and move around!  Circulation is key to good health.
  • Omit most alcohol from your monthly intake.  Yes, I said monthly!  Alcohol is considered a source of empty calories, so why would you want to set yourself up for failure?
  • Wine Lovers:  Still want to get Resveratrol into your diet?  Consider using a product like Life Extensions Optimized Resveratrol. Then you can skim on the extra 120 calories—plus, that comes in one glass of wine (of course that depends on who’s pouring)
  • Eat your fiber!  Don’t just take the easy way out by supplementing.  Studies have found that consuming over 5 servings of vegetables (not bagged salad folks), can positively impact consistency in blood sugar throughout the day.  Leading veggies include: Broccoli, Kale, Mustard Greens and Cabbage
  • Consume your Omega 3’s via fish and enriched Omega 3 eggs.  Studies have linked higher blood values of Omega 3′s and lower Omega 6 to anti-inflammation.  Type II Diabetes is considered a pro-inflammatory condition.

One of my primary focuses as a Clinical Nutritionist focuses in on preventative measures through dietary interventions. The recommendations listed above are only a few…I could go on and on!

I highly recommend consulting with a licensed clinician (ND, CCN, CN) or your primary care physician about diabetes prevention and warning signs of the disease.

In Health,

Stella Metsovas B.S., CCN

Collaborations with Staff Writer, Michele Wolff

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Is Vitamin D a Miracle Nutrient?

On March 10, 2010, In Nutrition, by Stella Metsovas

When a new health/nutrition product hits the market, my clients deluge me with emails and calls. Here’s a typical query: “Do I stop eating fruits and veggies if I drink some of this antioxidant-rich juice?” As a nutritionist, my job includes counseling; consequently, some of the most important time I spend is researching new clinical trials. Currently, the most promising and fascinating research involves Vitamin D.

Dr. Michael F. Holick, an endocrinologist from Boston University, has spent 30 years researching Vitamin D and its impact on health. During the 1990s, dermatologists recommended staying completely out of the sun. Not Dr. Holick. He recommends getting sunlight daily. In fact, he is so adamant about recommending daily sunlight, he describes Vitamin D as being “taken for granted and ignored.”

Dr. Holick adds, “Every tissue and cell in the body requires Vitamin D, not just for bones and teeth. Vitamin D deficiency contributes to the cause of many diseases such as cancer, MS, rheumatoid arthritis and depression. It’s critical to overall health.”

An estimated 1 billion people worldwide – including the United States – are deficient in Vitamin D. Needless to say, this is a very large number, but it doesn’t have to be. Humans can get Vitamin D from these sources: exposure to sunlight, dietary intake and supplements.

The current recommendation for ages 19-50 is 200IU / day and ages 51-70 at 600IU / day. Most researchers believe the dose should be increased to 800-1000 IU / day. Because this is extremely difficult to achieve from diet alone, I advise scheduling some “sun time” and taking a supplement.

The best natural sources of Vitamin D are:

• Cod liver oil

• Sardines

• Mushrooms

Although I’m not recommending the following foods fortified with Vitamin D; they include:

• Milk

• Yogurt

• Breakfast cereals

• Bread

When supplementing with fish oil, make sure you are purchasing a pure, concentrated product. An award-winning product that has been processed through the use of nitrogen to minimize oxidation, such as Nordic Naturals 3D, is your best bet for the purest and best-preserved fish oil.

Current research also indicates the importance of asking your doctor to test your blood for Vitamin D 25 Hydroxy (Calcidiol 25-hydroxycholecalciferol).

Take Nutritionist Stella Metsovas’s Vitamin D Quiz!

1) How long are you in front of a computer daily?

a) 0-1 hours

b) 1-3 hours

c) 3-6 hours

d) 6 or more

2) Where do you consume lunch?

a) Indoors

b) Outdoors

3) Do you walk or jog outside when the sun is out?

a) Yes

b) No

4) How long do you think you’re in the sun daily?

a) Never/Rarely

b) 10 minutes or less (walking to and from my car, etc)

c) 30 minutes

d) Over 1 hour

5) When weather permits, does your weekend revolve around outdoor sun-based activities?

a) Yes

b) No

c) Rarely

6) Do you supplement with Vitamin D or Cod Liver Oil/Fish oil?

a) Yes

b) No

7) Do you consume fish—especially salmon or herring—on a weekly basis?

a) Yes

b) No

Have you ever been diagnosed with any inflammatory conditions (Rheumatoid Arthritis, MS, Osteoporosis, Cancer, etc)?

a) Yes

b) No

9) Have you testing your blood levels of Vitamin D-25 Hydroxy?

a) Yes

b) No

Points:

#1 A-4, B-3, C-2, D-1

#2 Indoors-0, Outdoors-4

#3 Yes-4, No-0

#4 A-0, B-1, C-3, D-4

#5 A-4, B-0, C-1

#6 Yes-4, No-0

#7 Yes-4, No-0

#8 Yes-0, No-4

#9 Yes-4, No-0

If you scored between 34-36 points you are literally ‘golden’!

Scoring between 28-34 means, go and talk to your doctor about getting your blood tested for vitamin D and adjust your supplementation and outdoor activities accordingly

Points between 20-27 mean you are in need of addressing your Vitamin D intake through: Getting your blood tested, consume foods which naturally contain Vitamin D, start planning daily outdoor-time and most importantly talk to your doctor or nutritionist about supplementing with Vitamin D.

Anything below 20 requires serious attention; you should definitely schedule an appointment with your doctor ASAP to check your blood levels of this critical nutrient. Start planning activities on the weekend that includes the sun. If you love to shop, try going to an outdoor mall!

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