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Maryam Hekmat, M.D. Inc. May 2018 VIP MedSpa Clinic News VIPMedSpaClinic.

The treatment will depend on the type of age spots you have. Many different types of spots can develop on the face. Some are flat and some are raised.

When spots are flat, dark and betterformed, we call them lentigines (lentigo if you have just one).

1 Maryam Hekmat, M.D. Inc. May 2018 VIP MedSpa Clinic News VIPMedSpaClinic.com Avena Place, Suite 104 San Diego, CA Medical News Can I Do Anything About The Spots on My Face? They make me self-conscious. The treatment will depend on the type of age spots you have. Many different types of spots can develop on the face. Some are flat and some are raised. When spots are flat, smaller and light brown, we call them plain old freckles. When spots are flat, dark and betterformed, we call them lentigines (lentigo if you have just one). Message from Medical Director of VIP MedSpa Clinic Maryam Hekmat, M.D, FACP Confused by Nutrition Advice? Conflicting information leaves many people confused about what a nutritious diet really looks like. Here are seven basics to keep in mind the next time you shop for groceries or order a meal at your favorite restaurant: 1.Don t confuse dieting with deprivation Just as overeating can spoil your weight loss efforts,

2 Page 2 VIPMedSpaClinic.com May 7, 2018 When spots are thicker, they may be benign overgrowths on the top layer of skin called seborrheic keratoses. These can be fleshcolored, pink, light brown or dark brown, and may look like barnacles. Sun protection can help freckles and lentigines, but not the thicker, benign growths like seborrheic keratoses. To improve flat age spots (freckles and lentigines), we may use liquid nitrogen, lasers or topical bleaching creams. We can freeze seborrheic keratoses with liquid nitrogen, if they are relatively flat. If they re thicker, we can numb you up and scrape them off the top layer of the skin. so can starving yourself with a rice-cake and dietcoke diet. Deprivation will eventually slow down your metabolism and increase your risk of chronic disease. Repeatedly gaining and losing weight called weight cycling is a common outcome of yo-yo dieting. According to a 2010 review, weight cycling may be linked to chronic inflammation and thus, increase your risk of chronic disease. Whether you re trying to lose weight or maintain it, don t deprive yourself of food. Choose quality over quantity. 2. Look beyond the number of calories Eating for a healthy, vigorous life involves more than merely adding up daily calories or points. Food is so much more than numbers. Yes, your body needs to maintain a certain calorie balance over time to achieve a healthy weight. But an adequate number of calories does not guarantee that your body is fed with adequate nutrition. Choose food based on their nutrient density meaning foods with valuable calories, packed with plenty of vitamins, minerals, fiber, protein, and healthy fat. Nutrient-rich foods provide the information your cells need to function, and may help prevent disease. Best of all, they also make you feel more satisfied. 2

3 Page 3 VIPMedSpaClinic.com May 7, 2018 People often worry that seborrheic keratoses are melanoma, but they re different. However, to be sure you know which type of spots you have, I would call them to your doctor s attention. 3. Don t substitute veggie chips for veggies Don t fall for the veggie chips, crackers or pasta gaining a presence outside the produce section of your grocery store. At the end of the day, veggie chips are a blend of vegetable powder with added starch and are comparable to tortilla chips. Stick to the regular old produce section and buy real veggies. They provide a rich source of vitamin A, C, potassium, magnesium and fiber that you won t find in processed chips. Try to incorporate non-starchy vegetables into every meal of your day: Add spinach to a breakfast smoothie or salad to your lunch. For dinner, try cauliflower rice, spaghetti squash or zucchini pasta. 4. Choose whole fruit instead of juice Fruit drinks of all kinds are one of the major sources of added sugar in the American diet. They are higher in sugar than whole fruit, and cause a spike in blood sugar and trigger secretion of insulin, that fat-storing hormone. This blood sugar spike is shortly followed by a crash that can lead to exhaustion, brain fog, hunger and sugar craving. Fruit juice is also stripped of the fiber found in whole fruits. Fiber, one of four shortfall nutrients inadequately consumed in the standard American diet, is crucial for a healthy gut and heart. The solution is fairly straightforward: Avoid fruit juice and focus on eating low glycemic fruits such as berries, kiwis and apples. A word of caution: Don t 3

4 Page 4 VIPMedSpaClinic.com May 7, 2018 overdo fruit intake it still breaks down into sugar. 5. Limit sugar consumption Excess sugar intake is a major driver of obesity, Type II diabetes and other chronic diseases. The problem is that sugar is everywhere in the food supply often hiding on the ingredient list, in many forms. Choose foods in their most basic form to help reduce your sugar intake. This means choosing steel cut oats over instant oatmeal packs, for example. 6. Choose grains wisely Consuming 100% whole grains (in addition to vegetables, fruits, nuts, etc.) may help increase your fiber intake. Research shows that adults who consume whole grains (>3 ounces per day) are 76 times more likely to have a higher fiber intake than those who do not. The adequate intake guidelines for fiber are 25 grams for women and 38 grams for men everyday. Increase your fiber by choosing 100% whole grains such as non-gmo popcorn, brown rice and quinoa and saying goodbye to white rice and refined carbohydrates. 7. Avoid reduced-fat products To set the record straight, consuming foods that are high in fat does not translate to more body fat. In reality, fat is a major source of fuel for your body. They help you absorb fat-soluble vitamins A, D, E and K, and carotenoids. These healthy properties of fat are lost during the processing of reduced fat foods, which are not necessarily lower in calories and are often higher in sugar. So when dressing your salad, opt for extra virgin olive oil and apple cider vinegar versus a reduced fat dressing. The key is to choose foods rich in healthy fats, like extra virgin olive oil, almonds, chia seeds and sardines. 4

5 Page 5 VIPMedSpaClinic.com May 7, 2018 These tips should help you whether you re dining in or eating out. And when you re buying groceries, remember to choose the least processed foods with the fewest ingredients. 3 Reasons Why Pistachios Can Boost Your Health. Pistachios can pack a powerful punch for health. That s because these little green gems are a great source of nutrition, and are brimming with vitamins and nutrients. Making nuts such as pistachios a part of your everyday eating is associated with decreased risk of death from cancer, heart disease and respiratory disease. Pistachios and other nuts are mainstay of the healthy Mediterranean diet. Studies link this diet to some of the highest life expectancy and lowest heart disease rates in the world. You don t have to eat a lot of pistachios to reap the benefits. But beware! Their buttery, rich flavors makes them easy to over-indulge in. The right serving size to aim for is one to one and a half ounces a day. That s about a handful. There s about 49 pistachios to the ounce. Pistachios can make a great snack, as long as you don t pig out on them. One trick to avoid eating too many is to buy them in the shells. They ll take a little longer to eat because you ll have to try to open the shell. The shells are also a great visual reminder of how many you ve eaten. This can help to keep you on track with portion size. One easy way to incorporate pistachios into your daily diet is to use them as a garnish. Use them to top off a healthy stir-fry, soup or salad. Here are three reasons why pistachios can boost your health: They have nutrients such as vitamin B6, which promote blood flow by helping to carry oxygen through the bloodstream to cells. Vitamin B6 also promotes immune and nervous system health. 5

6 Page 6 VIPMedSpaClinic.com May 7, 2018 They have plant-based compounds that act as antioxidants, including vitamin E, polyphenols and the carotenoids lutein and zeaxanthin. Two of these antioxidants, not founds in other nuts, have been linked to a decrease in the risk of developing macular degeneration. They support healthy cholesterol levels. Pistachios have 13 grams of fat per serving, the majority of which (11.5 grams) comes from heart-healthy monounsaturated and polyunsaturated fats. Studies have shown that adding pistachios to a healthy diet may help to lower levels of oxidized-ldl (bad) cholesterol. 6

7 Page 7 VIPMedSpaClinic.com June

FIBER Healthy Eating Tip of the Month February

FIBER Healthy Eating Tip of the Month February 2018 1 2 What is Fiber? Fiber is a carbohydrate found in plant foods that your body cannot digest. Soluble fiber: attracts water and turns to gel during digestion.