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[post_content] => Whitney is a practicing Board Certified Clinical Pharmacist (PharmD, BCPS) at Mayo Clinic, and a Mayo Clinic and Nationally Certified Health and Wellness Coach (NBC-HWC). She is a public speaker, entrepreneur, and CEO of Whole & Happy Living, a virtual health and wellness coaching company. With significant experience in the health care field, Whitney specifically helps driven, frustrated individuals, achieve their long sought after health and wellness goals by helping them escape the diet rollercoaster, overcome the mental and emotional barriers that are keeping them from living their ideal life, and create habits that enable them to live a healthy, sustainable lifestyle.
Click here to schedule a Free Strategy Session with Whitney and begin your journey to greater health and wellness.
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[post_content] => Hi, I'm Thomas Petty. I was diagnosed at an early age with psoriasis, an autoimmune disease. After several decades, I became frustrated by the lack of results from traditional options that were offered by physicians. So, I started researching other methods of controlling my skin. After ten years of reading, researching, and experimentation – by healing my gut – my skin is now 99% clear and into almost complete remission.
Coincidentally, my wife became seriously ill (and subsequently permanently disabled) from a mystery illness that specialists were unable to diagnose. I immersed myself in researching medical conditions, especially other autoimmune (AI) diseases. My wife’s AI disease is extremely rare and took the best minds in the field, brain surgery, and ultimately over three years to diagnose. After implementing the changes that I had uncovered for myself (which the doctors scoffed at), my wife's AI disease has gone completely into remission and has never returned.
There are over 80 recognized autoimmune diseases, which all have a common cause - heredity and an unhealthy gut. My passion is helping people heal their gut and reverse the effects of their autoimmune disease.
I live in the San Francisco Bay Area with my wife of 20 years, Joanne and I have two adult stepdaughters. For over 15 years I was a web designer and online marketer. I have been involved with technology for over 30 years, including a two-decade IT career at a Fortune 100 company.
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Carola Becker is a passionate certified Nutritional Therapist, Sports Nutrition Advisor, and online Course Creator. She is the proud founder of Life is Good Nutrition and she designs personalized nutrition plans based on her successful system.
Carola is a keynote speaker and presenter who works with corporations as a Nutrition Advisor, and delivers presentations about Nutrition. She is a member of the complementary therapies team at Exeter University. In addition, Carola also runs luxury wellbeing retreats in the most stunning locations all over the world.
Carola personally looks after a small number of clients worldwide with her Exclusive Personal Nutrition Coaching.
It’s all about what makes you tick: discover the ultimate way to regain your energy levels, support your body and brain - and simply feel fantastic!
Read Carola's recent article on Why Nutrition is Vital for Mental Health.
Get your copy of Carola's Brain Foods Recipe Book Here!
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[post_content] => Hi, I'm Lissa Figgins. As a Women's Wellness Consultant, my mission is to help busy women prioritize their wellness. With a simple 3-step plan you can finally turn knowing into doing. I bring over 20 years of experience educating others to help women create a true lifestyle change.
Do you ever know what you should do to take care of your health, but find you just aren't doing it? As women, we often put everyone (and everything) else first and ourselves on the back burner...and then one day wake up and wonder why we look and feel the way we do. It’s often because there's a gap between knowing and doing that's filled with excuses...time, money, motivation...but it's really a matter of making it a priority and having a plan.
I am a wife, mother, health coach, entrepreneur, blogger, educator, and friend. On my happiest days, I am connecting with women just like you! With my help you put health and wellness in the proper place, so you can better live out what they have been called to do.
Please enjoy my free gift, here!
Tune into my Podcast: Repurposed
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[post_content] => As a Peak Performance Health Coach, Maureen is an expert in transforming the bodies and lives of her clients. Formerly a NASA/EPA scientist, her obsession with research turned to health after losing her mother to cancer unexpectedly. She has spent the past 18 years researching optimal health, fitness, and preventative wellbeing.
Her passion is to help high performers transform their nutrition and lifestyle so they can look, feel, and perform their best.
[post_title] => Maureen Vincenty
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[post_content] => Growing up, I had a huge passion for performing. My schedule would consist of school, show choir practice, musical practice, voice lessons, dance lessons, and practicing on my own.
When I went to college, I didn’t have that full schedule. I felt alone, bored, depressed and didn’t know the focus of my education. I went to the gym to cope. There, I quickly learned how nutrition and fitness could impact anyone’s life.
My passion for movement in performing shifted to movement in fitness. My studies in college changed from unknown with a music minor to a Bachelor's Degree in Health Promotion from The University of North Texas.
After college, I continued my education and training to expanded my knowledge and experience. I am certified in group fitness, personal training, nutrition coaching. Currently, I'm working on my Master's in Exercise Science.
Currently, I am a manager at a corporate fitness center and own and operate an online personal training business called Your Revival Wellness.
My mission is to help women live a healthier and happier life. I want women to see their potential and REVIVE into the woman they have always aspired to be.
If you are ready to start your revival, please contact me and let’s chat about a game plan to make this happen starting today!
[post_title] => Christi Witten
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[post_content] => Dr. Jessica Hayman is a Licensed Naturopathic Doctor in the state of Arizona, where she practices and resides in Sedona. She received her Doctorate in Naturopathic Medicine from Southwest College of Naturopathic Medicine in Tempe, Arizona. She also holds Bachelor’s degrees in International Relations and Spanish from The University of Southern California in Los Angeles.
Naturopathic Medicine actually found Dr. Hayman. She was determined to find answers to the root cause of diseases that her friends and family were dealing with. She soon realized that the alleviation of disease is prevention and wellness. Her curiosity and desire for living a clean lifestyle turned a passion into a profession. She sees herself as a facilitator to empower patients, take measures to better their lives by seeing the world around them in a new light.
Dr. Hayman has seen how when given the best conditions for thriving the body can heal on its own. Nutritional supplements, intravenous therapies, vibrant food, light, air, clean water, exercise, emotional healing, and love provide these conditions.
The human body will never be fully understood by mankind. However, Dr. Hayman's passion is to help patients find their way through the process of healing. She feels every patient should be treated individually regardless of the disease, condition, or symptom. She has a passion for environmental medicine and treating patients with chronic toxin exposure, which can be considered a major catalyst in many chronic disease processes. Clinical nutrition and gastroenterology are important areas of focus because the gut is the gateway to a vital immune system.
Dr. Hayman also has a great interest in Women’s Medicine, including the treatment of PMS, Menopause, PCOS, Cervical Dysplasia, HPV, as well as providing existing patients with Well Woman exams. She has studied under the leading Naturopathic Physicians in Women’s Medicine, such as Dr. Marianne Marchese, Dr. Jennifer Nevels, and Dr.Theresa Ramsey.
Dr. Hayman has completed advanced training in intravenous nutritional therapies, which focuses on using natural substrates in an intravenous form. She uses compounded constituents such as curcumin, hydrogen peroxide, alpha-lipoic acid, vitamin C, glutathione, phosphatidylcholine, and n-acteyl cysteine in her intravenous formulas.
Dr. Hayman is a current member of the Arizona Naturopathic Medical Association (AzNMA). While in Medical School, she was a member of Naturopaths Without Borders (NWB) and is passionate about medical volunteerism locally and abroad. She financially contributes to NWB
on a recurrent monthly basis. She is currently a volunteer for Verde Valley Community Hospice, where she provides naturopathic modalities in the hospice setting.
In her free time, she enjoys spending quality time in the Red Rocks with her husband Jeremy and son Bodhi who are the lights of her life. Snow skiing, hiking, cooking, traveling the world, and going to hot springs are some of the hobbies she loves. Dr. Hayman is also fluent in Spanish and
likes to keep her skills sharp.
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[post_content] => Lorraine Miano, Certified Health & Hormone Coach discovered her passion of offering menopause advocacy, support and resources to women in all phases of menopause through health coaching, proper nutrition and preventive lifestyle choices. She received her certifications as a Health Coach and hormone health expert from The Institute for Integrative Nutrition.
She has been able to help even more women by writing and publishing her first book, buy stromectol online in u.k The Magic of Menopause: A Holistic Guide to Get Your Happy Back! The book helps guide women through the struggles they face as they begin menopause and helps tackle the daily changes such as balancing hormones holistically, getting a better night’s sleep and reducing or eliminating hot flashes, to name a few.
Lorraine loves to encourage her clients with her mantra “Menopause is NOT an ending! IT IS a new beginning!”
Please click here for your free guide Eat Your Way to Hormone Health
Buy The Magic of Menopause Here:
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[post_content] => Debbie Movsesian is a physician assistant and a health coach. She graduated from the University of Michigan and attended PA school at George Washington University. She has many years of experience treating cardiac patients. Her passion is health promotion and disease prevention and treating the root cause of disease. This passion led her to start coaching as she believes it is the education plus close support and accountability that truly inspires long-lasting health.
She believes we all have the power to live a life free of chronic disease without relying on medications. Debbie is passionate about helping people unleash that power through a multidisciplinary approach centered around whole food, plant based-nutrition. Her simple, tasty way of eating is easy to make a healthy habit and proven to prevent and even reverse common illnesses. Unlike medications, which only treat symptoms, Debbie’s method, which incorporates food and other lifestyle strategies, gets to the root cause of disease, causing lasting transformations in people’s health and wellbeing.
Debbie currently lives in Phoenix, AZ with her husband and 2 daughters. She enjoys hiking, traveling, watching beautiful sunsets and deepening her personal development. She continues to motivate her own family to make healthy choices to cancer-proof their bodies, create heart-healthy habits and keep their minds sharp.
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[post_content] => Letticia is a joy-filled Certified Clinical Aromatherapist, who is passionate about promoting the natural healing capabilities of the body using essential oils and lifestyle changes as a means to achieving abundant health and wellness. She is NAHA certified and certified in the French Method, which is the internal use of essential oils. Her strong communication skills and empathetic nature serve as an avenue for building trust and openness with her clients. She focuses on identifying the root cause of the issue within the context of the whole person including lifestyle, stress levels, and diet. She is known for saying “Choose JOY” because when life gets hards, a JOY mindset has been her saving grace and it has served as a means of inspiration and encouragement for her clients, family, and friends.
Letticia holds a Masters Degree in Communication and incorporates multiple methods of
communication in her wellness education and training classes. After years of developing and
teaching personal and professional development classes to professional athletes in the NBA
Development League, she continued to pursue her passion for helping others by developing
multiple classes and programs to promote natural wellness including stress awareness and stress management, detoxing your home, life balance, mindset, mental wellness, and more. She enjoys working alongside both holistic and medical healthcare providers to collaborate on integrative approaches to support patients.
Letticia is the founder and president of JOYfull Inspirations, LLC where her mission is wellness, charity, and life. She is also works at Rochester Clinic where she supports patients and CHIP participants with aromatherapy care and education. She develops individualized wellness care plans and essential oil formulations for clients ranging from babies to seniors. Everyone is different, so there is no “one oil fits all” with her care. She offers individual consultations in person or virtually and she makes it a priority to provide personalized care regardless of the distance. She provides a broad range of areas for support including sleep, energy, focus, gut health, DIY essential oil budget busters, mindset, fitness, stress, skin support, hormonal balance, healthy weight, detoxifying your home, personal development, mental wellness, the “I need to get through my day” support, and more.
Letticia is a wife to her best friend for over 18 years. She is a homeschooling teacher to her six children. She is the Challenge A director for the Rochester Classical Conversations Community. She prioritizes self-care daily and some of her favorites are family outings, trying different teas, hand lettering, flipping through a magazine, or browsing Hobby Lobby, Barnes and Noble, or cooking shops.
[post_title] => Letticia Callies
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[post_content] => Are you ready for more energy, more vibrancy, and a greater sense of well-being in all areas of life and your business? Let's up-level to the ultimate version of you!
Since 2009, Suzanne has supported individuals and small businesses to grow personally and professionally. She is a technology wizard, and a master certified coach (10,000 + hours) with a unique marketing strategy and a genuine interest in seeing others succeed.
Drawing upon her background as a competitive athlete, and the study of positive psychology, the neuroscience of habits, and personal wellbeing she take ideas to the next level for her clients. One of her marketing ideas generated over 5 Million in sales with only a $100 investment.
Setting and disrupting trends in marketing, advertising and PR helps her clients connect the dots, find the leaks and develop the strategy for their practices to succeed.........take that to the next level and have her team provide all those recommended services with expert project management and Suzanne's direct consulting and overhead view!!
With her down-to-earth, no-BS style you will feel confidant and connected with a plan for a website that builds trust, content that attracts SEO, receive more engagement on social media, reputation, reviews, email marketing, and advertising.
Schedule a Coffee Chat with Suzanne and learn how she can help you build a successful life and business.
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[post_content] => Erica Hunter is a wife, mom, holistic health coach and lover of veggies. She believes the food-body-mind connection is powerful, and daily food choices matter. As a Health Coach, she helps clients become fearless about food as they eliminate foods from their diet due to food sensitivities, allergies, and other medical conditions.
She received her training as a Holistic Health Coach from the Institute for Integrative Nutrition where she studied over 100 dietary theories, practical lifestyle management techniques, and innovative coaching methods with some of the world’s top health and wellness experts.
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[post_content] => Since 2006, Dr. Melissa Brennan and her husband, Dr. Jarrod, have focused on caring for your entire family. Dr. Melissa has certifications in Pediatrics, Pregnancy, Webster Technique, Acupuncture, and Nutrition Response Testing.
In 1997, Dr. Melissa was diagnosed with Systemic Lupus Erythematosus. After many years of being on medications and suffering from complications (such as kidney disease, arthritis, sun sensitivity, butterfly rash, and extreme fatigue), she was motivated to find a more natural approach to treating her disease. She became a Doctor of Chiropractic in 2004 which started her on the road to a healthier, drug-free lifestyle.
Today, Dr. Melissa’s lupus is in complete remission. She attributes her health to Chiropractic, Acupuncture, a Whole Food Diet, and Nutritional Supplements. She has taken what most consider an “unfortunate disease of lupus” and turned it into a huge blessing and wonderful opportunity to help others seek more natural ways to improve their health and maintain it for a lifetime.
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[post_content] => readily Dr Karen Wolfe is an Australian physician, Coach, Speaker and author. Born in Sydney Australia, Karen graduated from Sydney University with a Bachelor of Medicine and Bachelor of Surgery and completed a Masters Degree in Psychology from National University in California. She worked initially in Australia as a family physician followed by 8 years of experience in the administration of national health care, wellness and senior programs in her role as the Medical Director of the Australian Government Health Service.
http://offsecnewbie.com/2018/05/10/107/?share=facebook She is the author of seven books, including Is Your Lifestyle Killing You? – The 8 Simple Steps for Lasting Weight Loss and Optimal Health, Create the body Your Soul Desires: The Friendship Solution to Weight, Energy and Sexuality and her new eBook Gut Matters: 4 Ways to Optimize Your Digestion to Boost Your 'Second Brain' and Improve Your Mood
Clomiphene 50 mg purchase Karen is a Guiding Mindful Change Coach and a Holistic Health Coach with The Institute for Integrative Nutrition. She co-created the Conscious Body Method Coaching system using her book Create the body Your Soul Desires and many coaches use this system in their work with clients. She is very committed to the application of coaching for achieving behavioral change in wellness. She is an international speaker on wellness and nutrition she is a regular lecturer to the public as well as hospital groups, conferences and professional organizations throughout USA and abroad.
You can find valuable resources at her website www.DrKarenWolfe.org.
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[post_content] => Kimberly Price is a WHOLE LIFE strategist, holistic health practitioner, certified yoga instructor, philanthropist, wife and mother of four; passionate about taking the HELL out of healthy living; (be it with a smoothie, laughter, a fun event or an unconventional type of mediation,) to help you start thinking, acting and living like the CEO of your life so that you can find the courage to start moving forward faster in your Health, Relationships and Business.
She is about whole-body wellness and helping to inspire and empower people to believe in what’s possible for them, in living their biggest best lives. She lives for clean eating, loves the outdoors, a restorative yoga class, adventure travel, a good pair of jeans, smooth jazz music, the smell of fresh coffee, the sound of the wind, and her day to day life with her four crazy kids, husband Nate and their four-legged hairy child Bodi.
Her faith is her foundation…..she doesn’t like to slow down, and her creative, outgoing, strong spirit loves a good challenge. She has faced her share of life obstacles, including a stage IV cancer diagnosis, but she chose to make this light-bulb moment or wake-up call, her second chance, to turn a struggle into the opportunity to love harder, forgive more often, connect deeper and live each day to positively inspire and impact the world.
Please take the Shifting from Surviving 2 Thriving Survey
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[post_content] => Hello! I’m Dr. Stacy LeQuire. I’m so honored to be a part of the Healthy Living List!
A bit about my background...I graduated with a Bachelor’s of Science degree in Biology with a minor in
Chemistry from the University of Wisconsin-LaCrosse in 1997. I completed my Doctor of Chiropractic degree
from Northwestern Health Sciences University in 2001. After graduating I spent some time as an associate in
Seattle, WA and later my husband and I co-founded Main Street Chiropractic in a Boston suburb in 2004. After
practicing on both coasts, we moved back to my beloved home state of Minnesota. We have been active in
the Rochester community since 2008 and are co-owners of Vitality Chiropractic and Evergreen Family
Wellness.
I am motivated to share the small changes and habits that enhance health and “stack the deck in your favor”
when it comes to chronic disease. I like to encourage my clients to be advocates for their own health and to
choose practitioners that support their goals. Chiropractic care has been an indispensable component of my
health turn-around; as a very young person I suffered from regular headaches, significant (and life-altering)
digestion complaints and neck pain. I am passionate about real food nutrition, carefully chosen supplements,
movement, and stress management. I love working with women and children, I’m constantly learning from my
own challenges and those of my family. I have special training in pediatric, pre- and post- natal care and am a
Webster Certified practitioner. I am a long-standing member of the International Chiropractic Pediatric
Association.
My chiropractic practice employs a variety of gentle, instrument-based chiropractic techniques which I
discovered years ago after struggling to “hold” traditional adjustments. I have maintained for many years my
Advanced Proficiency Rated by Activator Methods, one of the most researched chiropractic techniques. While
this type of care can be for anyone, I find it to be an especially good fit for children, clients with hypermobility,
and those who have a hard time relaxing for a traditional manual adjustment. I believe a specific chiropractic
adjustment is a great way to tap into the amazing innate healing potential of the body.
My ongoing areas of study include: targeted functional nutrition, functional lab testing, inflammation, gut
health, gentle detoxification, tonal chiropractic techniques, pediatric health, women’s health and hormone
issues.
I am a lifelong learner and an ideal deal day would involve a hike outside with my family and some time with a
good book and a good cup of coffee. I love to try new recipes, play cards and board games, hit up a farmer’s
market, discover new places and spend lots of time with my three girls!
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[post_content] => Whitney is a practicing Board Certified Clinical Pharmacist (PharmD, BCPS) at Mayo Clinic, and a Mayo Clinic and Nationally Certified Health and Wellness Coach (NBC-HWC). She is a public speaker, entrepreneur, and CEO of Whole & Happy Living, a virtual health and wellness coaching company. With significant experience in the health care field, Whitney specifically helps driven, frustrated individuals, achieve their long sought after health and wellness goals by helping them escape the diet rollercoaster, overcome the mental and emotional barriers that are keeping them from living their ideal life, and create habits that enable them to live a healthy, sustainable lifestyle.
Click here to schedule a Free Strategy Session with Whitney and begin your journey to greater health and wellness.
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[post_content] => When we are thinking about mental health, nutrition is probably NOT the first thought that springs to mind. If anything, we think of comfort food, maybe something like chocolate to make us feel better when we are feeling down or stressed. But there’s a lot more to it! Physical and mental health are intertwined, and one certainly affects the other.
Does a poor diet cause mental illness?
I realise that this may be a controversial statement and considering the different types and severity of mental illnesses, it’s clear that there is no one-size-fits-all and blaming a poor diet would be far too easy. But evidence shows that nutrition is definitely part of the puzzle – at any stage of your mental health journey, from the very first onset to final recovery.
If you are already vulnerable and affected by genetic and environmental factors like stress at work or at home, a traumatic experience or a medical condition; your diet and a lack of certain nutrients can increase the risk of developing a mental illness. On the other hand, we have been knowing for quite a while that certain nutrients support mental health and a lack of those can contribute to the onset of poor mental health in all its forms.
The communication between gut and brain
There is a significant communication going on between our central nervous system and the gut Microbiota. Basically - when our digestive system is well, our central nervous system is happy, too. On the other hand, studies have suggested that people with sensitive stomachs, IBS, coeliac etc are more prone to develop mental health issues.
When we are looking at the help we can offer our digestive system, we need to differentiate between prebiotics and probiotics. Increasing probiotics, the live bacteria which can improve or restore your gut flora, is a first step. You can add more variety of gut bacteria by focussing on those pro-biotics, either in foods or as a supplement in tablet form.
Once you have topped up your gut bacteria you can start feeding them with prebiotics. Those are the types of fibre in foods that keep your bacteria healthy so they can do their job: digestion, immune system, production of the hormone leptin that makes you feel full.
Where can you find them:
Probiotics are in fermented foods like plain yoghurt, kefir, kimchi or sauerkraut are great. I don’t blame you if that sounds like an acquired taste to you! Thankfully, you can take probiotics as a supplement.
Note that most probiotic supplements need refrigeration – buy one that doesn’t need to be refrigerated and take them with cold water rather than a hot drink, else you may destroy some of them.
A recent study showed that only three weeks of probiotic treatment can help to restore your microbiota and reduce levels of depression, stress and anxiety. People showed an overall happier mood, more energy, less ‘brain fog’. Note that a good supplement may be cheaper and more efficient in delivering the bacteria to your gut than the yoghurt drinks you can get in the supermarket.
To help your gut feeling great and communicate only the friendly and happy messages to your brain, you need both: probiotics and prebiotics.
Once we have topped up our gut bacteria with probiotics, we need to keep them happy and feed them with prebiotics! You can find Prebiotics in garlic, onion, leeks, asparagus, chicoree, oats and apples, chia seeds and flax seeds. And pre-cooked potatoes. When they cool down, the starch changes into so-called ‘resistant starch’ which supports our gut.
The nutrients
But there’s more we can do – we can support our mental health even better when we add certain nutrients to our diet: In developed countries such as the US we eat a greater variety of foods than ever before – but that doesn’t mean that we are well-nourished. In fact, many people do not eat enough nutrients that are essential, opting for a diet of heavily processed food containing artificial additives, too much salt and sugar.
Previous research has shown certain nutritional deficiencies correlate with some mental disorders. The most common nutritional deficiencies seen in patients are of omega-3 fatty acids, magnesium, B vitamins, zinc and Vitamin D. Once these were added back into the patient’s diet, their condition improved! Let’s look at them one by one:
Magnesium: almonds, cashew nuts, brazil nuts, green leafy vegetables.
Omega-3 fatty acids: Fatty fish like salmon, tuna or mackerel are your best friends. If you don’t like fish, try chia or flax seeds.
The next ones are B vitamins and zinc: Most B vitamins are found in meat, fish and dairy so if you are vegan, you may want to consider a supplement. You can find zinc in pecan nuts, Brazil nuts, almonds and oats
Last but not least, Vitamin D. Our body can make its own Vitamin D when we expose our skin to sunlight. No problem during summer but in the darker months, a supplement can help. You can find some Vitamin D in foods like wild salmon and other fatty fish and eggs. The only plant source is mushrooms.
I’m a firm believer that Nutrition changes everything. Don’t wait for the disaster to happen. If you start developing good eating habits and add the foods that support your mental health, you will go easier and quicker through the next storm!
Go well!
Carola
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[post_content] => You probably have heard of Ayurveda but may not understand its origins or what it is. Specifically, you may be interested in its fundamentals and are curious about Ayurvedic Nutrition. Ayurveda’s approach to nutrition is entirely unique, and different from anything else that’s popular in the world today.
Ayurveda literally means the “science of life,” but it’s a very different kind of science than what most people are used to.
Ayurveda is a traditional science, based on facts obtained through direct observation of the human body, mind, and spirit.
If you are acutely aware and conscious, then the properties and effects of various foods can be felt, and directly observed.
The Origins of Ayurveda
To understand Ayurveda it is important to know its history. Ayurveda originated in the Himalayan region of ancient India, when rishis and seers sat in meditation and communion with gods, asking for the wisdom to help humanity avoid suffering and disease.
Since then, these ancient truths have been systematized and collected into what is now the discipline of Ayurveda.
In India today it takes 6 years to become an Ayurvedic doctor. It is an official form of healthcare there, and in many ways, it is practiced like Western medicine, where people rely on prescriptions of herbal remedies.
People in the west view Ayurveda a little differently. People want to actually practice Ayurveda to adjust their diet and lifestyle and live in accordance with nature.
To me, this is the most beautiful dimension of Ayurveda. Through the knowledge of herbs, spices, foods, recipes, and beautiful self-care practices, an individual can discover for themselves harmony, balance, and optimal health.
Ayurvedic nutrition is an accessible and empowering approach to wellness that anyone can benefit from. The question is only how far you want to go.
The Art of Balancing Qualities
The science of Ayurveda starts with the premise that the universe is intelligent, ordered, and perfect.
To practice Ayurveda is to seek alignment with nature’s intelligence through diet and lifestyle choices that are as close to nature, and as unadulterated as possible.
Theoretically, succeeding at perfect alignment with nature would confer optimal health to the individual.
To find alignment, Ayurveda does not track macronutrients or even micronutrients. Such labels did not exist 5,000 years ago when the science of Ayurveda originated.
Rather, Ayurveda cares about the qualities of things, about how these qualities manifest in the mind, body, and spirit.
There are 20 basic qualities in nature that have been identified, and they exist as a set of 10 pairs of opposites.
20 Basic Qualities of Nature (10 pairs of opposites)
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COLD
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OILY
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HEAVY
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GROSS
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DENSE
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STABLE
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DULL
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SOFT
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SMOOTH
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CLOUDY
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HOT
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DRY
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LIGHT
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SUBTLE
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LIQUID
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MOBILE
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SHARP
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HARD
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ROUGH
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CLEAR
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Opposites are very important in Ayurveda because they are tools for restoring balance to extremes.
For example, is the person experiencing too much heat and inflammation? Then add cold quality.
Cilantro, cucumber, and neem are cold. You could eat more of them.
Letting go of being a workaholic, cool temperatures, and regular routine are cooling lifestyle choices. Do more of these.
Another example is too much heavy quality, leading to weight gain and congestion? The remedy for this is light quality.
Kale, spinach, asparagus, and peppermint are light. Exercise, spontaneity, sweating, and organizing the home are activities that promote light quality.
And so, diseases, signs, and symptoms are understood in terms of qualities, and specific foods and lifestyle choices all have qualities that can be used therapeutically to restore balance.
To sum up Ayurvedic nutrition then, it is really about The Art of Balancing Qualities.
Ayurveda offers a complete and systematic body of knowledge to identify the source of your problems and fix them.
The knowledge of Ayurveda can assist you with every step of your healing journey. Together with the support of a guide to Ayurveda like a trained practitioner or teacher, you and Ayurveda will form a kind of partnership.
To benefit from this ancient wisdom, you will need to put in a measure of your own effort in terms of cooking and self-care, but I can assure you that you will be richly rewarded for your efforts.
Ayurveda will take you on a journey that will bring you closer to the divine within, and give you a source of truth that nobody can take from you.
There are 4 steps to find your balance, and keep it for life.
1. Know Yourself
Step 1 is to get to know yourself by learning your individual Ayurvedic body type, which is known as your dosha, and identifying the imbalanced qualities and factors at the root of your ill health.
You can complete an online dosha quiz to get started or get a consultation with a certified Ayurvedic practitioner to learn about your dosha and explore your health concerns in-depth.
2. Make Your Plan
Step 2 is to make a plan of action to address your imbalances and restore your health by drawing from Ayurveda’s body of knowledge and therapeutic approaches.
To make your plan, you can research online, get the help of a certified Ayurvedic practitioner, join a course, or study Ayurveda formally.
3. Cultivate Awareness
In Step 3, you are in a phase of cultivating self-awareness and learning how to heal yourself.
You will experiment with the various recommendations, and gather personalized knowledge about what does (and does not), work for you.
This is all about implementing your plan. Each step of the way you are observing the result by asking yourself the question, how did that make me feel?
Your answers are your realized wisdom and self-knowledge. The more you practice, the more your awareness grows.
4. Find Your Flow
The first 3 steps form your foundation. Now in Step 4, it’s time to expand on it by learning how to adjust your diet and lifestyle habits to maintain your balance when things change.
The universe exists in a constant state of dynamic change, and your body and mind are no different.
Your mood, sleep, the weather, the seasons, and your time of life are always influencing you, so what worked yesterday might not work tomorrow.
Learning to skillfully adjust when things change allows you to stay in your flow and cultivate self-mastery.
>> To Get Started & Identify Your Dosha, Take the Dosha Quiz
How Much Time Does Ayurvedic Nutrition Take?
Getting to step 4, where you find your flow and cultivate self-mastery, doesn’t happen overnight. That wouldn’t be any fun!
Improving your health fundamentally and holistically will take some time and effort. Think about how long it took you to get to your state of poor health. Do you think you can change that overnight?
Ayurveda sees that disease occurs in stages. There is a progression of disease that starts with poor digestion, then moves into the blood, the tissues, and then spreads and becomes degenerate or chronic.
When the problem is still in the digestive tract, it can be healed faster. With each stage of progression, it takes longer.
So while you are very likely to experience immediate relief within days or weeks, some conditions may take months or years to resolve.
Thus, if you are the kind of person who needs a quick and easy fix for your health concerns—so that you can get on with doing exactly what you are already doing—then Ayurveda probably isn’t for you.
However, if you are a person who is ready to take control of your health, to examine your diet and lifestyle, and take positive action, then Ayurveda is totally for you, and it can be the best decision you ever made in your life.
There are many simple ways to start incorporating supportive Ayurvedic nutrition and lifestyle practices into your life.
Here are a just few ideas to get you started:
- Complete the dosha quiz, download your results, and follow the specific practices to balance your dosha.
- Keep a journal of the foods that make you feel good, and which do not. Notice how you feel while eating, as well as hours, and days after. Do more of what left you feeling light and energized.
- Start a folder (digital or printed) of recipes that made you feel awesome and that you enjoyed making, so you can make them again.
- Prioritize eating fresh food. Buy the most vibrant produce you can find at the grocery store. Bonus points for shopping farmer’s markets or buying local.
- Make cooking a priority! This simple choice is foundational.
- Enjoy a cup of herbal tea to calm your nerves and hydrate your gastrointestinal tract before you start cooking.
- If you’re hungry before the food is ready, eat a piece of fruit. It will give you energy for 30 minutes and digest fully.
- Drink warm water throughout the day. It stimulates digestion and circulation. The best free medicine on the planet!
Now that you’ve gotten started, where do you want to take this?
If you resonate with any of the following points then I would love to talk with you!
- The idea of learning more about Ayurveda excites you
- You have gut health concerns, and you would like to explore how an Ayurvedic diet could improve your health
- It's time and you are ready to have a little “me time,” and up your self-care game
I have a few spots open on my calendar each week just for people like you.
Let's talk! Book a 30-minute conversation here.
[post_title] => What is Ayurveda’s Approach to Nutrition?
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[post_content] => In acknowledgment of Diabetes Awareness Month in the United States, our guest expert Gianluca Tongon “The Food Scientist” and Associate Professor in public health at the University of Sweden discusses diabetes and malnutrition in a way many of us never consider. We are grateful for his insight and support of Living Healthy List.
Diabetes Mellitus is one of the most common chronic disorders that affect nearly 415 million people worldwide. Insulin is a hormone released in the body to manage glucose concentration in your blood. When this hormone cannot work properly, the concentration of glucose in the blood increases, leading to high blood sugar levels.
Diabetes Patients are at a Higher Risk of Malnutrition
30.3 million people or 9.4% of the U.S. population has diabetes and many of them suffer from malnutrition. Malnutrition refers to getting too little or too much of certain nutrients. You could be overweight or underweight and not get the nutrition your body needs. This puts diabetic patients at a higher risk for delayed recoveries from illnesses and adversely affects body function, and wellbeing.
People with diabetes are already at an increased risk of poor health because of the other complications associated with the disease. Heart disease, stroke, kidney disease, high blood pressure, and eye damage are just a few of the many complications associated with type 2 diabetes. Even though malnutrition impacts the patients' overall health, the reality is that it remains undiagnosed and untreated.
It is essential to understand that these patients' only option is to adhere to a healthy and nutritious diet that could help them gain (or lose) and retain a healthy weight for the rest of their lives.
Factors Contributing to Malnutrition in Diabetic Patients
All physical, social, and medical conditions contribute to the increased risk of malnutrition in diabetic patients. For instance, ill-fitting dentures, dysphagia, eating disorders, and limited knowledge of diet and cooking skills are all significant factors that promote malnutrition in Type-2 diabetic patients.
With the aid of their doctor and clinical nutritionist all diabetic patients, especially those diagnosed with malnutrition can benefit from following a well-designed dietary plan with clearly stated treatment goals.
Older adults and Type 2 diabetes
Often, we have seen and heard that older people specifically have overweight and obesity problems linked to their diagnosis of Type 2 diabetes. On the other hand, people aged 60 and above are equally susceptible to being underweight. They may not completely fulfill the nutritional requirements to maintain optimal body weight while dealing with Type 2 diabetes, which can lead to an increased risk of mortality.
Moreover, diabetic older people living in healthcare facilities and nursing homes are more at risk of being affected by the ongoing pandemic, COVID-19, since diabetes is a risk factor. As a result, mortality rates in this group is higher than ever.
Here's What You Can Do
How can you reach a healthy weight while struggling with diabetes? If you are underweight and suffer from Type 2 Diabetes, you can make some changes to your diet to increase your body weight. However, you need to make sure that any changes you make to your diet will not significantly impact your blood sugar levels. So, here's what you can do to gain some pounds healthily.
Note your calorie intake
If you want to gain weight, your diet should contain more calories than are used in your daily activities. Around 500 extra calories are needed daily to achieve approximately 1 pound of weight gain in one week. Essentially it's the opposite f you need to lose weight. Moreover, you can track your calorie intake by communicating with your nutritionist or a dietician.
Eat consistently throughout the day
You can take small but energy-dense meals at regular intervals over the day to maximize your energy intake. The meals you have should be concentrated on healthy fats to meet the nutritional requirements for the day and provide energy for daily functioning.
Eat products containing healthy fat
To gain weight the consumption of food products rich in healthy fat can significantly change your diet to increase your weight. You can include full-fat dairy products, like milk, cheese, and yogurt in your daily diet. If you need to lose weight omit these items. Avocados, nuts, and seeds also contain healthy fat content that you can eat. Be sure to measure and weigh for accurate calorie counting.
Choose food that will not make your blood sugar level spike
There are food options that can help you to gain weight without causing blood sugar level spikes. These include foods high in protein, such as meat, eggs, poultry, legumes, eggs, and dairy.
The idea is to divide your consumption so that you don't have to consume lots of food at a single go. Apart from that, it's also important to always eat your meals regularly (even if you're not hungry), especially if you have a reduced appetite.
Fruits and fresh vegetables have a high fiber content that can help maintain a healthy gut microflora. Also, coconut, nut butter, avocado are some other food that can boost your daily calorie consumption, which works perfectly as a high-energy snack between lunch and dinner, for instance.
Increase your protein intake
Surprisingly, older people have higher protein requirements compared to younger individuals. You can increase the amount of protein in your diet by eating chicken, turkey, eggs, etc. Also, plant-based proteins, for example, beans, soy, and lentils, have good protein content.
Protein helps prevent sarcopenia, a common health condition that starts during adulthood and continues for the rest of your life. Sarcopenia is a process where the muscle is replaced by fat mass and can be slowed down by increasing protein content, including whey protein used by athletes.
Exercise
Daily strength exercises can help with weight gain by adding weight to your muscles. You can exercise using weight machines, resistance bands, etc. to put on some healthy weight. Please click here to access information on at-home workouts.
Some daily meal ideas for underweight diabetics
Here are some of the meals you can include in your daily menu to gain some healthy pounds.
Milk and rusks (300kcal): 100g of whole milk, which can be soaked with 3 wholemeal rusks.
Avocado smoothie (300kcal): Take 50g of apple, half an avocado, 50g of carrots, and 2tbsp of almond cream and peanuts. Put them in a blender and blend well to create a nutritious avocado smoothie.
Rice and tuna (400kcal): Boil 50g of brown rice. Take 30g of tuna and season it with salt and pepper. Then, cook the tuna in 1tbsp olive oil.
Chicken and olives (400kcal): Take 1tbsp of onion and brown it. Add 150g of a whole chicken (without bones) and cook until it is brown on all sides. Add 1tbsp of white wine, sliced olives, salt, and pepper. Once the meal is ready, sprinkle it with some oregano.
Vegetable quinoa (400kcal): Take 50-55g of quinoa and boil it. Season it with 2tbsp of extra virgin olive oil, lemon juice, and mixed vegetables cut into small pieces. You can use some oil to sauté the vegetables, then pour the quinoa into the pan with the vegetables.
Here is a calculator to easily convert grams into ounces
With some consistent efforts and a few changes in the daily diet, underweight and malnourished diabetic patients can gain weight without increasing their blood glucose levels. It is important to monitor unhealthy carbohydrates (refined grains, white rice, pretzels, and chips) and consumption of food products with added sugar (sweetened cereals, fruit juice, donuts, and cookies) to avoid any complications in your body.
Again it is essential to work with your doctor and an accredited nutritionist for concerns and management of type 2 diabetes and managing your weight.
About the Author
Gianluca Tognon, the founder of the Swedish company “The Food Scientist” and Associate Professor in public health at the University of Skövde (Sweden), is an expert in public health, nutrition, and food science. Gianluca has worked for several years as a researcher in public health and nutrition in both Italy and Sweden. He has collaborated with private companies, schools, organizations, and coached hundreds of men and women to help them lose weight by eating a healthy diet. Gianluca has presented at several conferences and events in Europe and the USA. Co
More information about Gianluca is available at 
www.gianlucatognon.com/about
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[post_content] => What’s eating you? Or, more accurately, what are you eating? It seems like new diets are all the rage right now yet none of them really focus on the nutrition behind them. With all the hoopla, how do you know what to believe about nutrition?
You can find lots of information on the internet but every article you read contradicts the next. How can you make heads or tails of it?
Are you:
- Confused by all of the new diets
- What nutrition has got to do with it
- Ready to lose weight but don’t know-how
- Want to feel better and have more energy
- Desire healthy glowing skin
- Concerned about your health
Or… do you simply want to know what you should eat and what you should avoid and why?
We can help!
The March edition of the Wonder Series, Living Healthy List Experts Alexis Simmons, Kimberly Price, Maureen Vincenty, Suzanne Taylor and me, Denise Stegall, give you the answers about nutrition that you are searching for and it's not what you think!
You might even want to take notes!
https://youtu.be/SKdk8xWjZ5g
Here's the link again.
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[post_content] => Did you know that eating legumes can cause your autoimmune (AI) disease like psoriasis to get worse? Often beans are marketed as a healthy way to get protein in your diet, especially if you don’t eat meat. But for those of us with an AI disease, it’s not healthy and can cause it to get worse.
What Is Psoriasis and What Causes an Autoimmune Disease?
The American Autoimmune Related Diseases Association (AARDA) lists over 100 autoimmune diseases. Depending upon what you have, AI diseases exhibit themselves in very different ways. But they all have a couple of things in common.
AI diseases are typically inherited from one or both parents. You may not have had a parent with psoriasis, but you may have had one with rheumatoid arthritis, for instance. My father had psoriasis and so did his mother.
The other commonality between them is that an unhealthy gut microbiome (gut bacteria) leads to internal inflammation that the body tries to fight. Your immune system, which is designed to fight foreign invaders like viruses or bacteria, mistakenly attacks healthy parts of your body.
This is where the “auto” in autoimmune comes from. Auto, in this case, means “self”, just as an autobiography is a biography written by oneself.
In the case of psoriasis, the immune system attacks the underside of the skin called the dermis. This causes red, inflamed, itchy patches of skin. With rheumatoid and psoriatic arthritis, the immune system’s T cells attack the bone joints causing damage.
My wife had a very rare AI disease called vasculitis, in which her T cells attacked the blood vessels in her brain, causing stroke-like damage, leaving her permanently disabled.
What’s A Legume?
Legumes are plants in the Fabaceae (or Leguminosae) family, and the fruit grows in a pod. You may be used to thinking about legumes like dried beans such as lentils, navy beans, split peas, and so on. But there are others that you might not think of, such as peanuts which is not a nut.
Some other common legumes include soybeans, chickpeas (garbanzos), green beans, and peas (snap peas, green peas, sugar peas, etc.). See the complete list of legumes here.
Why Legumes May Not Be So Healthy After All
Like grains, legumes were the first crops that humans started to farm about 10,000 years ago. Legumes were not part of our regular diet before then when we were hunter-gatherers. Our DNA is not used to eating either grains or legumes, because we haven’t evolved much in the last ten millennia.
Legumes produce a protein called a lectin which binds to certain carbohydrates. Lectins are very concentrated in the seeds (i.e., the beans) of the plant, and some lectins are extremely toxic, such as ricin. Raw kidney beans have toxic levels of lectins, which is why they must be cooked.
Cooking and fermentation can largely inactivate the lectins. But studies have shown that lectins are highly resistant to digestion and can cause what’s known as leaky gut syndrome, causing AI diseases – such as psoriasis – to get worse.
My Own Recent Experience with a Psoriasis Flare-Up
Beans have never been a favorite of mine, and I rarely eat them. My body is probably telling me that I shouldn’t eat them.
But in late June, suddenly my psoriasis started flaring up all over my body. Argh!
My skin had been in near-complete remission for some time, although I had a very minor flare-up after my second COVID shot. So, this really frustrated me!
Thinking back, it finally dawned on me. In May, our local high school FFA had a fundraiser, and for $40 you could get a full smoked tri-tip dinner with all the fixings: salad, rolls, cookies, and you guessed it, baked beans!
The beans smelled so good, I couldn’t help myself, even though my brain was saying, “Tom, you shouldn’t be eating this!”
I ate them for three meals, then dumped the rest out, knowing full well that I was going to regret it.
Sure enough, like clockwork, one month later my skin started blooming. I’ve figured out that it takes about one month of consuming something on the forbidden list to show up on my skin. It’s now August, and my skin has mostly settled back down again. My fingernails and toenails – which grow much slower – are still recovering.
Sigh. Lesson learned!
Watch For Hidden Legumes and Byproducts
You need to become adept at reading labels and watch for unwanted legume ingredients that have been included. Chickpea flour is a common ingredient in gluten-free foods, for instance. It may be listed as gram flour, chickpea powder, besan, or cici bean flour, and it’s popular in Indian and Middle Eastern foods like hummus and falafel.
I avoid anything that’s been made with soy or soybean oil as well. Most of the commercial mayonnaises are made with soybean oil. It took a bit of hunting, but I found a mayo made with avocado oil, called Primal Kitchen that the larger grocery stores like Safeway and Whole Foods carry. It’s quite tasty, and I know I’m safe with it.
I learned an uncomfortable lesson a couple of months ago that I need to listen to my body. If I’m careful what I put in my mouth, my skin will heal, and I’ll feel so much better! Learn more about me and how I can help by clicking here!
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[post_content] => When you improve your gut health, chronic inflammatory diseases, such as psoriasis, can improve.
People with autoimmune diseases tend to have a less diverse microbiota (gut bacteria) than those who don’t. Probiotics will diversify and improve the microbiota, which will reduce the inflammatory processes that cause the disease.
What’s an Autoimmune Disease?
The American Autoimmune Related Diseases Association (AARDA) lists over one hundred autoimmune (AI) diseases and some of the most common include psoriasis, rheumatoid arthritis, psoriatic arthritis, multiple sclerosis, lupus, and many others.
People who have an AI disease may have more than one at the same time, such as psoriasis and psoriatic arthritis.
The human body has trillions of white blood cells which are used to fight off infections from viruses and bacteria. Those who have an AI disease, one specific type of white cell, the T cell, goes rogue, attacking and destroying healthy tissue instead.
For those of us who have psoriasis, the T cells attack the lower skin layer called the dermis which causes red, itchy, flaky skin patches. We inherit AI diseases from one or both of our parents, and in my case, my father had psoriasis, and before him, his mother did.
Psoriasis Isn’t a Skin Disease
That seems like a strange statement to say that psoriasis isn’t a skin disease. If it was, that implies that those who suffer from it have defective skin in some way.
Yes, psoriasis is a disease of the skin, but it’s not caused by defective skin genes or an external factor. Instead, it’s an internal disease caused by having an unhealthy gut environment.
When we eat certain foods, the wrong kinds of bacteria thrive in our intestines. Omitting those foods and adding other missing nutrients will heal psoriasis.
The vagus nerve is the longest cranial nerve that hard-wires the intestines directly into the brain. When we have too much of the “bad” bacteria in our intestines, the gut sends alarm signals to the brain to send in the troops to fight the inflammation.
The brain complies and sends in armies of T cells to fight the unseen enemy. Instead of killing the enemy, they attack healthy body parts, such as skin with psoriasis, the bone joints with rheumatoid and psoriatic arthritis, and the nerves with multiple sclerosis.
In many cases, the damage is permanent. Fortunately, with psoriasis, once the skin heals, it returns to normal and healthy skin again because the skin continually renews itself.
How To Heal Your Gut
[caption id="attachment_19274" align="alignright" width="300"]
Leaky Gut Syndrome[/caption]
If having an unhealthy gut is the key to getting psoriasis to heal, how do we do that?
Psoriasis is a very slow-moving disease, so it takes a long time to heal your gut. If you eat something that you’re sensitive to – a so-called “trigger food” – you’ll end up with a flare-up of your psoriasis four or more weeks later.
You may have noticed that you’ll get these mystery flares that come out of nowhere. You’re frustrated because you don’t know how long it will last, how bad it’ll be, or more importantly, what caused it in the first place.
When you consume a trigger food, about a month later, you’ll have a flare because you’ve triggered a massive inflammatory response in your gut that the brain tries to fight.
To heal your gut, you must omit the trigger foods from your diet and add foods that will reduce the inflammation. Then in time, your skin will heal. I detail all this in a separate article, Seven Ways to Reduce Inflammation to Help Your Psoriasis.
Probiotics Help Inflammation to Heal
So what exactly is a probiotic, and how is it helpful? As I mentioned, if you’re eating the wrong foods (typically simple starches like sugar, grains, potatoes, and legumes), the “bad” bacteria that induce an inflammatory response like to eat these simple starches, so you end up with more of them.
The “good” bacteria like to eat more complex foods like fruits and vegetables. If we have more of the good bacteria in our gut microbiota, they kick out the bad guys, and our inflammation goes down.
A probiotic is a method of repopulating the gut microbiota with the desired bacterial load, so systemic inflammation is reduced.
A 2015 study of psoriatic patients showed that they had less diverse bacterial microbiota than healthy control subjects, suggesting that the less diverse the microbiota, the more likely psoriasis will be present.
A 2017 survey of 1206 psoriatic patients showed that adding probiotics to the diet was a way to lessen the severity of the disease.
What’s the Best Source for Probiotics?
[caption id="attachment_19273" align="alignright" width="300"]
Sauerkraut is a rich source of probiotics[/caption]
Probiotics come in many forms, including fermented foods and oral capsules.
There are many brands of probiotics sold at the local drug store and online, but unfortunately, most of those don’t work very well, because most of the bacteria can’t survive the stomach acid to make it to the gut.
However, there are specific types of probiotic capsules that have strains of bacteria that sporulate or self-encapsulate. These can survive the harsh stomach acid and become active once they arrive in the small intestine. Dr. Danielle’s probiotic is one brand that I recommend and personally use.
Another way to get probiotics is to eat fermented foods like sauerkraut. You must buy raw sauerkraut in the refrigerator section of the store. The kind sitting on the shelf next to the pickles in the condiment aisle is inert and has absolutely no probiotic value.
The raw sauerkraut has a far bigger probiotic payload than the capsules, and one study showed that two ounces of sauerkraut had more probiotics than an entire bottle of 100 probiotic capsules! This is why I eat raw kraut for breakfast every morning. I love the stuff, but if you don’t like the taste, use the sporulated capsules instead to get the most benefit.
There are other sources of probiotics such as yogurt, but most yogurt has a ton of sugar which is exactly the opposite of what we want in our diet.
Don’t Forget Prebiotics
You may not have heard of a prebiotic before. Prebiotics are the types of foods that the “good guys” want to eat. These are the more complex carbohydrates than sugar, grains, potatoes, and legumes. Consuming more fruits and vegetables is necessary to feed the good guys.
By adding more fruits and veggies to your diet and eliminating the simple foods, you’ll go a long way to help feed the bacteria that you want to keep around.
Dr. William Sears and other medical experts agree that we need seven to ten helpings of fruits and vegetables every single day to get the nutrition that’s crucial for our health. If you make a fist with your hand, that’s the equivalent to one helping of fruits or vegetables, and you need seven to ten of them every day! That’s a lot of food to pound down!
Depending upon where you live or what season of the year it is, you may also have trouble finding a rich variety of plants to eat.
My wife and I have been using a product called Juice Plus+ for nearly two years now. They pack 30 fruits and vegetables into their capsules, and I know that I’m getting all the micronutrients and phytonutrients from a wide variety of plants. This is a fantastic way to get prebiotics into the diet without any effort at all, and eight of the top ten most antioxidant-rich plants are in the capsules.
Juice Plus+ has over forty independent clinical studies that show the efficacy of the product in improving immune health and reducing inflammation.
The science is clear that those of us with psoriasis and other AI diseases can control our disease through diet modification. I’ve personally seen a dramatic improvement in my skin since I removed grains, legumes, and sugar from my diet and added probiotics and prebiotics.
Please connect with me here with any questions.
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[post_content] => Take the luxury holiday you always wanted!
Join me, nutritionist Carola Becker and my colleague psychologist Dr. Vikki Barnes for the ski trip of a lifetime! Where? Keystone, Colorado.
This trip will be the kickstart to a new healthy year. Relax, have fun and learn how you can make wellbeing a part of your daily life during this luxury holiday!
Vikki and I will help you build your personal ‘wellbeing toolbox’. Take your newfound health and happiness home with you. As an extra bonus, you'll leave with a goodie bag packed with ideas and surprises so you can reap the benefits long after the event.
In the breathtaking Rocky Mountains, you’ll be treated to 10 days of exclusive hospitality in the award-winning Star Mountain Lodge! Enjoy an intimate together with a small group of like-minded people.
From arrival to departure, our team will take care of everything from ground transportation to ski passes, all you need to do is enjoy yourself! Enjoy expertly-curated meals focused on sports nutrition, planned by Carola and our private chef, to help your body recover quickly and get ready for another day of fun in the snow.
Take advantage of the in-house cinema, gym, and waterfall hot tub. participate in yoga, meditation sessions and enjoy full access to Carola and Vikki for all questions around nutrition, mindset, and positive psychology.
But that’s not all:
Vikki will teach you the benefits of positive psychology and mindset whilst I will share how food and nutrients increase your performance for clearer thinking and better decision making.
Did I mention that we will have a massage therapist on hand to help you relax after a long day of skiing. Our team will help you to embrace the well-being that you will take home with you after an amazing holiday.
Are you ready for the time of your life?
You can find all the details by clicking here!
For an exclusive 15% discount use the code RETREAT15DS when you book your space!
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[post_content] => What are the effects of chronic constipation on the pelvic floor? Let's begin by better understanding constipation.
What is Chronic Constipation?
Constipation is a common concern for many people and is a serious problem that affects 20 percent of people in the United States. Constipation happens on occasion to many of us, it can be infrequent, lasting only a few days, or it can happen frequently. If you have symptoms for three months or more then you are more than likely dealing with Chronic Constipation.
Interestingly, there is not a true normal for the number of times in a day or week you shoul have a bowel movement. It varies from person to person. For one person every other day is their normal and for others daily or even several times per day constitutes their usual bowel habits.
How is Chronic Constipation diagnosed?
As previously noted, most people experience short-term constipation and it can happen at any time. Constipation can take several forms, for example, straining to have a bowel movement, having less than three spontaneous bowel movements in a week, or having a sensation of incomplete emptying or bowel blockage. If two or more of these symptoms are present for a three-month period the diagnosis is chronic constipation.
The best action to take if you have chronic constipation is to contact your physician for guidance. I also recommend speaking to a nutritionist to determine whether dietary changes can help the bowel to function more efficiently.
How can Chronic Constipation affect the pelvic floor?
The organs of the pelvic floor include the bladder, rectum, and uterus. Each is supported and kept in place by the muscles, ligaments, and fascia of the pelvic floor. Since they are all in close proximity to each other the proper function or dysfunction of one can adversly affectf any of the other two.
When you strain during a bowel movement, it places undue stress on the pelvic floor muscles and can affect the strength and integrity of these muscles. There can be several consequences to chronic straining. When bowel does not easily evacuate the normal response for anyone is to give it a little help by pushing down in an attempt to evacuate.
Urine/ Bladder Leaks
Straining over an extended period of time can be damaging to the pelvic floor. Frequent downward pressure weakens pelvic floor muscles and the surrounding structures. Sufficient pelvic floor muscle strength is necessary for continence. Eliminating medical diagnoses/causes, weak pelvic floor muscle strength contributes to bladder leaks. The muscles are not strong enough to close the urethra, the tube that extends from the bladder to the outside of the body for urination. This loss of muscle strength can lead to urine leaks or incontinence. It also makes strengthening these muscles difficult. You can perform all the right exercises to strengthening the pelvic floor but if they are followed by straining to evacuate the bowel it's difficult to make any progress.
Pelvic Organ Prolapse
Another common consequence of chronic constipation is pelvic organ prolapse. Pelvic organ prolapse is when 1 or more of the organs in the pelvis (bladder, rectum, uterus, cervix) slips down from their normal position and bulges into the vagina. According to womenshealth.gov, pelvic organ prolapse affects one in five women. Prolapse although not lifethretening can be devastating and affect your activity level and sometimes your quality of life. Look for my next article for more information on pelvic organ prolapse.
Shelia Craig Whiteman PT, DPT, CLT
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[post_content] => I grew up eating a pretty healthy diet, and I was fortunate that my mom frequently included green salads as part of our suppers.
She would make up our salads in individual bowls, which always made me feel special (especially when mine didn’t have green onions). Salad bowls were placed on the upper right corner of the placemat, flanking our dinner plates.
Mom always topped our salads with tiny cubes of marble cheddar.
Was that her way of getting her husband and kids to eat it? I do recall the family culture dictated that nobody got to opt out of their salad. We were eating it, whether we liked it or not.
Was she bribing us with the cheese?
I bet she was. She was smart, and cheese is what it took to get us to eat our roughage and leaves without too many complaints.
Roughage was the disparaging word my older brother used for the salads. As if the salads were worthless.
He’d say it takes more effort to eat the salad than the calories you get from it. Yet another thinly disguised complaint.
I wonder if you can relate?
Do you, or members of your family, view salad as an obstacle to better things you’d rather eat?
Or, like my husband, do you eat your salad first, so you can move on to enjoying your favorite dishes without the pesky distraction of leafy greens and bits of chopped celery, carrots, and red peppers?
We Are Fortunate to Have the Choice to Eat Salads
Those of us who are fortunate enough to be able to enjoy salads, really shouldn’t take it for granted.
Do you know that in much of the developing world, raw salads are out of the question because the soils are toxic, and sanitation and disease make them too big of a health risk?
Crazy! When you really don’t have it at all, you would definitely miss it. I do when I am visiting countries for weeks at a time, sans salad.
Raw food is high in natural enzymes, vitamins, and minerals. They are also cooling and cleansing, which is especially needed here in the United States where meat, wheat, and dairy—heavier foods—are a big part of our daily diet.
So, rather than some pesky thing to avoid, let’s take a look at why salads are worth cherishing, as well as some circumstances when they might not be the best choice for your health.
5 Health Benefits of Eating Salad
The health benefits of eating salads are many, and the following list may even surprise you as it incorporates the wisdom of Ayurveda, which is an ancient system of healthcare that originated in ancient India 5,000 years ago.
1. Supports Digestion
Salads are a form of roughage indeed. In Ayurveda we literally identify their nature as rough, and it’s this quality that helps to keep food moving through the 26 feet of our digestive tract.
A salad really does “keep things moving.”
2. Aids in Fat Digestion
The roughage we refer to in a salad is also known as insoluble fiber, and this serves a second purpose, and that is to scrape off excess mucus and congestion from the walls of your digestive tract.
This is definitely an important benefit.
Also, the lemons, limes, and vinegars used in salad dressings stimulate the body’s production of digestive juices, which further supports fat digestion.
This is why salads are the smart choice to have with heavier food.
3. Cleanses the Liver
The bitter taste of lettuce, and other raw foods, is gently cleansing for the liver. The liver is the primary detox organ in the body, and it needs constant support to work optimally.
4. High Energy Food
Lettuce is very high in life force energy, which is known as prana in Ayurveda.
The reason for the high prana content is the fact that lettuce doesn’t store for very long before it goes bad. For example, there’s no way you can pick lettuce from the field and eat it a week later.
In Ayurveda, we say that the fresher a food is, the more prana it has.
While lettuce must be relatively fresh, you can’t say the same for a lot of the other vegetables on grocery store shelves.
So you want to seek out fresh food as much as possible to increase your prana intake, and lettuce is a great place to start.
5. High in Vitamins, Minerals, Enzymes, and Micro-organisms
Since the food you are eating is raw, it is important to choose the highest quality produce you can find and afford. Organic, local, or sustainably-grown is best.
Food grown in organic soils is much, much higher in nutrition and beneficial micro-organisms than food grown in conventional soils where chemical fertilizers, pesticides, and herbicides have been used.
It is the role of soil biology to seek out all the nutrition that a plant needs to thrive. It is trillions of micro-organisms that play this role. A web of life in the soil is what allows for this intricate communication to occur between the soil, the plant, and the sun.
When you eat this kind of high-quality food, you will benefit in ways you cannot imagine.
4 Valid Reasons Not to Eat Salads
Just as there are many good reasons to eat salads, there are also some valid reasons why you might want to skip them.
1. Difficult to Digest
Raw foods in general are higher in nutrients and minerals, but they are also harder to digest than cooked foods.
So you always want to chew well to get the digestion process started. If you have poor teeth, or chewing is difficult for you, then salads may not be the best choice.
Grating dense veggies like beets and carrots before adding to your salad can help to start the process of mechanical digestion.
Leafy greens are also relatively easy to digest, because they have a light and airy quality.
2. Too Light
Salads are wonderful as accompaniments for rich food because they help balance out the meal.
However, if you are eating only plant-based, or you are vegan, underweight, deficient, or thin, then you might want to think twice about overdoing it with salads, because they can be too cleansing for you.
One thing you can do to balance out the light quality is to include more substantial elements in your salad, such as cheese, cubes of sourdough bread, pita chips, hard-boiled eggs, meats, cooked green beans, potatoes, or squash.
3. Too Rough
That rough quality I spoke about as a benefit can also be very irritating if you have inflammation or open wounds in the digestive tract. Vinegar is also irritating.
Be mindful after eating salad of how it makes you feel. Don’t assume that salads are good for you just because it’s so-called common knowledge.
4. Too Cold
In Ayurveda, we recommend enjoying salads at lunchtime, when your digestive strength is the strongest and hottest, as well as when the weather is warm, such as in summer.
The reason is that raw foods are very cooling, and too much cold quality can suppress or extinguish your metabolism.
How Do I Know If Salads Are Right for Me?
In Ayurveda, we liken your digestive strength to a fire.
On a daily basis, the strength of that fire tracks the sun. That’s why we say that your digestive strength is the hottest and strongest at midday when the sun is at its highest strength.
However, in addition to this predictable daily rhythm, different people also have different types of fires. We call this your digestive type, or agni type. Agni is the Sanskrit word for fire.
Some fires burn hot. If this is the case, salads will be more beneficial for them.
Others’ have a digestive fire that burns very cold (low metabolism), and salads can be too cold for them to digest.
I encourage you to always check in with how you feel before choosing a salad.
Then, after eating, notice if it makes you feel better. If it does, then it’s good for you.
If it doesn’t feel supportive, then don’t assume it’s what you need just because the idea of salads being healthy is a popular refrain.
Each of us has unique situations and different needs. A qualified Ayurvedic practitioner can help you to sort out what type of food will help you thrive. Learn more about me here.
Hearty Salads You May Enjoy
Hearty Persian-Style Cucumber Salad
Arugula Salad with Lemon & Olive Oil
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Carola Becker is a passionate certified Nutritional Therapist, Sports Nutrition Advisor, and online Course Creator. She is the proud founder of Life is Good Nutrition and she designs personalized nutrition plans based on her successful system.
Carola is a keynote speaker and presenter who works with corporations as a Nutrition Advisor, and delivers presentations about Nutrition. She is a member of the complementary therapies team at Exeter University. In addition, Carola also runs luxury wellbeing retreats in the most stunning locations all over the world.
Carola personally looks after a small number of clients worldwide with her Exclusive Personal Nutrition Coaching.
It’s all about what makes you tick: discover the ultimate way to regain your energy levels, support your body and brain - and simply feel fantastic!
Read Carola's recent article on Why Nutrition is Vital for Mental Health.
Get your copy of Carola's Brain Foods Recipe Book Here!
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[post_content] => It is a myth that to live a healthy lifestyle you need willpower and sacrifice. In reality, it takes neither. What is required is for you to be smart, open-minded, and brave in order to make changes and create new habits.
Do you have questions about your health and wellness that you’d like to have answered but you’ve never asked? Every Wednesday you can find me live on the Living Healthy List Facebook Page where I help answer those questions.
Each month we focus on a different question in the areas of health, wellness, personal development, and bringing more fun into life.
In the past few weeks, I’ve talked with Lori Bryan Woolridge and LuAnn Buechler on their take on the importance of being an SOB. A strong, open-minded, and brave person.
Lori and LuAnn came up with additional words for the acronym. Smart, self-love, Open-hearted, optimistic, bold, benevolent.
All-powerful words!
I wondered how this concept related to the LHL Method: Eat Real Food, Make Good Decisions and Be Accountable. As it turns out it absolutely relates!
Here how:
Eat Real Food
This is the basis of everything at LHL. When you eat real food, as close to nature intended you give your body, mind, and spirit the nutrition they need to function at their best.
"Clean, tasty, real foods do not come processed in boxes or bags; they come from the earth, the sea, the field, or the farm." ~ Suzanne Somers
S is for...
Here is a situation: You want to enjoy a better diet and eat real food BUT... your family and friends don’t or they mock you, you need to be strong and stick to your plan.
My friend Andrea Beck tells the story of when she started her wellness journey that she would go to football parties and bring her healthy salad. In the beginning, she would eat a salad in her car to avoid pressure from her friends. After her new habits kicked she no longer needed to do that because she was strong in her belief, conviction, and in her new healthy lifestyle. During her transformation, Andrea was smart, open-minded, and brave though she may not have realized it at the time. Her journey made such a difference in her life that she now coaches others. Check Andrea out here.
Eating real food is the ultimate in self-love. By eating nutritious healthy food you are saying that you are important, your body is important and how you think and feel are important.
O is for...
In order to Eat real food, you must be open-minded and embrace new food. Especially if you have eaten the SAD or MAD diet up until now. It’s also important to keep an open heart to your family and friends who do not join you on your health journey. Keep an open heart towards them, be a good example and hopefully, in time they will follow.
B is for...
You must be brave and at times bold to make the good decisions that can change your health and ultimately your life! Brave to be accountable to yourself if you fall off the wagon. It is easy to blame others. Remember I believe in the 80-20 rule so don’t beat yourself up. That is also accountability.
Let’s summarize:
The simplest way to lie a healthy Happy lifestyle is to follow the LHL method; Eat Real Food, Make Good Decisions, and Be Accountable.
While on your journey you will need to be strong- to stay with it and ignore naysays. It is important to keep an open mind when trying new foods and incorporating lifestyle changes. You must also be brave in order to stay accountable to yourself and to stay the course until the changes you make become habits and are an essential part of your everyday life!
If you have questions connect with me here.
Are you an LHL subscriber? If not please visit livinghealthylist.com and subscribe to become an LHL insider. You’ll get a copy of Dining out with LHL and will be the first to hear new tips, strategies, and LHL happenings. We'll guide you on your smart, open-minded, and brave journey!
See you next Wednesday at 12 pm CST.
Until then. Healthy Living, Happy Life!
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[post_content] => I have always been a reader. I enjoyed holing up on a summer day with a good book instead of being helpful around the house or getting outside. Now if my kids pick up a book and get off the screens, I’m thrilled!
Over the years reading has become more for learning and less for pure enjoyment, unfortunately. But every now and then the two worlds collide and I find a page-turner. I found that rare gem in, Woman As Healer by Jeanne Achterberg. It’s an older book so the “modern” perspective is outdated but the history is fascinating! And since March is Women’s History month I thought it would be perfect to tackle some of the concepts and characters of this book.
Human Origins
In my freshman year of college, by far my favorite class was “Human Origins”. I remember my fascination with the trajectory that brought humanity to the present moment. I have continued to read and wonder about how women fared during this journey through time. Countless myths and stories point to the fact that women have been revered in ancient cultures in ways that haven't been seen in the modern era.
For years, I have longed for a historian’s perspective on how this came to change, how our institutions and culture became so masculine. As you may imagine, women’s history written by women themselves is rare. The stories have to be constructed from myths, relics, and artifacts; or teased out of what has been recorded, mostly by men. Woman As Healer answered so many of those questions, exploring the rich and, often surprising, history of women’s roles in healing and culture.
Women Through Time
Throughout the span of time, women have been perceived as divine, as intuitive, as healers, as having a sacred, even mysterious, connection with nature. Conversely, women have been labeled as witches, as intellectually inferior, and as embodiment of evil and temptation. The tendency may be to think that progress marches forward in a linear fashion, but when it comes to the role of women’s autonomy as healers it is a series of gains and setbacks; the story doesn’t go from dark to light but rather meanders wildly over time.
In very ancient times, at different locations around the world, there is evidence of violent destruction of artifacts and female figurines, as though a sudden shift in attitude toward woman’s innate powers occurred. The author points out that the practice of the healing arts by women was most free when a culture viewed its deity or deities as being feminine.
She writes, “the great mother or great goddess was unseated from her reign in favor of a single male god who resided outside and above the earth.” Interestingly, during times of relative prosperity and peace, women’s status in their society fared well--but as scarcity and warfare would inevitably return, the pendulum would swing toward the qualities of ferocity, overpowering strength, and brutality.
Middle Ages to Modern Era
The book spans ancient Denmark, Greece, and Rome and travels through early Christianity and the Middle Ages to the modern era. She points out some themes that are seen across time and place:
- in all cultures women are associated with nature--for this, they were treated as supernatural and then later condemned
- healing has been considered a divine function throughout the span of time and culture
- the image of God shifted from nurturing, healing, wise, and feminine to a dominant male God
- the need for power and domination arose as civilization went from a hunter-gatherer society to agricultural and technological, leading to women’s subordination.
These themes provide the backdrop to the variety of chapters that examine in fascinating detail the different eras and places. For example, in ancient Sumer, until 2000 BC women-owned businesses and land and were represented by the goddess that would become known as Ishtar. Unmarried women could serve as healers.
In time, the goddesses of Sumer fell from grace and the civilization eventually followed suit and was gone by 1000 BC.
Something is "Healing "in the state of Denmark
During the Bronze Age in Denmark, women ascended to the role of shaman or medicine woman, a highly revered position of healing. This status had representation in the goddess, Nerthus, who inspired a pretty tragic ritual of sacrificing young men, the evidence of which has been unearthed in the peat bogs of Denmark.
Apparently, this appeased the goddess as her early reign was peaceful, but changing climate patterns made conditions harsh which, along with tribal warfare led to a cultural shift, and suddenly offerings were being made more predominantly to male god figures and the female deities became more war-like.
Even so, over the years the female healer/goddess continued to hold influence and women accordingly had surprising freedom. The far north was cut off from the march of Christianity and so women enjoyed this somewhat elevated status for many years into the new millennia.
The Arc of Women's Healing
The arc of women’s healing history includes ancient Roman and Greek healers, possibly including Helen of Troy, who was represented by a myriad of female healing deities. Many scholars credit these early Greek women (around 2000-200 BC) for advanced surgical techniques and botanical therapies.
In fact, the Hippocratic oath is recited to the Greek physician, Asclepius, and his daughters, Hygeia and Panacea--representing prevention and cure. There were a large number of Greek women, including Pythias, the wife of Aristotle, whose contributions to early medicine were ground-breaking and may have been the knowledge base that was “borrowed” by many of the famous Greek fathers of medicine--Galen, Hippocrates, Aristotle.
The Calm Before The Storm
It would be hard to overstate how far women’s status fell in the centuries and millennia to follow. That said, in the early dawning of Christianity, women were integral to the movement--“Jesus himself challenged the religious and social institutions of his day with a frontal assault on the patriarchy.” Women were a part of Jesus’ circle and were some of his bravest followers.
In early Christian sects, God was seen as a dyad of father and mother. God, the mother was called “Sophia” and was a creative force imparting wisdom to humanity. This representation, again, led to the freedom of women to use their healing talents.
In 395 AD a wealthy European woman, Fabiola, founded the first public civilian hospital, and much like Mother Teresa found her patients in the streets. Fabiola functioned as a physician. As Christian men and women’s healing reputation spread, the Roman Empire extinguished many of them, some becoming saints with shrines that inspired miraculous healings. In spite of this, the first 500 years after Jesus lived could be called the “calm before the storm.”
The Loss of Knowledge
The Dark Ages after the fall of Rome were a time not only of plague and war but a loss of the intellectual gatherings of previous eras. Many of the trade skills were not handed down: shipbuilding and the great architectural achievements of the past were absent at this impoverished time of feudalism.
The same was true of much of the knowledge of botanicals, essential oils, and healing instruments and procedures. In fact, medical tools unearthed in the ancient city of Pompeii were not reinvented until 600 years later. Hygiene was a thing of the past as people took pride in ignoring the trappings of the flesh, including care for their bodies.
Wise women were still sought out for healing ministrations but the ingredients of their balms and prescriptions became more aggressive and strange, such as the tongue of an eagle or the body secretions of a variety of animals, replacing the gentler botanicals used in the past. There was no lack of imagination! The skills of observation and living in harmony with the earth’s offerings fell to the wayside. The natural connection between cause and effect became hidden.
As the pillaging of warfare began to cease around the year 1000 BC, the energy for building self-sufficient communities was liberated. The food supply improved, trades proliferated and quality of life improved. Women of means would be educated and even the poorer classes of women would have the opportunity to learn their family’s trade. Lists of licensed healing practitioners have surfaced from this time period in Italy and France and the occasional woman’s name can be found. Often the woman of the manor was the sought-out healer; along with midwives, who throughout the span of time were present to assist women.
Lost in Translation
The works of ancient Greece were translated by Near Eastern Arab culture and introduced back to the West, often via the Jews who could read Arabic. These teachings would then be translated into Latin and the Christians then translated for the people. We can only wonder if each scribe altered the translations?
Nonetheless, these ancient writings became the basis for the practice of medicine once again. The Crusades generated the need for medical facilities, often founded by a variety of Orders of the church. These facilities popped up along the routes of Crusaders and women’s healing services were well-received, setting the foundation for the profession of nursing, as well as the system of hospital care.
The 13th century brought a renewal of the worship of Mary in an otherwise patriarchal religion; almost as a longing for the lost goddesses of the earth and healing. Women were encouraged to live a life of purity, as Mary had, and give their life (and their large dowries) to the church. In this way, the Church was able to lay claim to ⅓ of Europe’s land. The most famous abbess to arise from this era, Hildegard of Bingen was the last powerful female healing figure before a dark new era began.
A Dark New Era
As the Middle Ages wound down, changes in climate led to crop failures and starvation. Overcrowded conditions heralded an era of the plague that claimed ⅓ to ½ of the European population. Women tended to survive in far greater numbers than men, leading some to believe they were using magic to help themselves, or more sinister, to hurt others.
In spite of the fact that most “trained” physicians fled to save themselves, women who offered healing were under the watch of the Church and state. Guilds were formed and seized the power to decide who could perform what tasks, providing the beginning of distinct professions.
It was quickly determined that women, having “no status as adults in a court of law” should be prohibited from professional practice. Practicing surgeon/barbers had no interest in caring for non-paying patients, yet harassed the women who deemed it charitable to help the sick and poor. The Church issued this statement: “that if a woman dares to cure without having studied, she is a witch and must die.” Most women, with few exceptions, were not allowed access to education, this meant that any woman performing healing arts was vulnerable to this charge.
Women Healers and the Inquisition
Much of the official administration of this genocide came from the Church, from the Holy Inquisition. Sadistic and horrific torture was employed to gain “confessions.” Documented cases of the execution of “witches” number in the many tens of thousands; many believe those numbers are vastly low. Suspicious and condemning activities included knowledge of healing herbs, attachment to a pet, or simply, healing ability. Perhaps a disgruntled neighbor or child issued a charge of “witchcraft” against a woman. A reputed healer, Alison Peirson was called upon to help the bishop of St. Andrews with his illness. She cured him and in repayment, she was charged and executed for witchcraft. Such gratitude!
Luckily, as the church’s influence in European governments waned so did the killings. The last documented witch hanging happened in the late 1600s in Europe and America, and in 1775 in Germany. Nonetheless, women’s status was not restored and they were further from acceptance than ever.
The Scientific Revolution
As the Scientific Revolution surfaced, the separation of man from nature and spirit from matter further pushed women to the side of the healing arts. Unfortunately, as we have seen, this disconnection has also allowed mankind to dominate and take from the Earth with little regard. Though there were a few enlightened men, such as Paracelsus, who saw value in the feminine attributes of healing, especially when coupled with the masculine values of the scientific approach. For the most part, women’s intellectual capabilities were found lacking and most women were relegated to domestic duties.
The author eventually arrives in the United States in the Victorian era, early 19th century, where women had far less political and economic power than at many times in history. However, they were seen as very important to the overall fabric of society and the smooth running of a home. This elevated status as paragons of virtue, superior to men in morality was a far cry from the witch hunts seen only a short time before!
For what is gained though something else is lost and women of this era did lose much: their mystery, their sensuality, and their connection to the power of nature. As leaders in domesticity, these women brought forth a popular health movement, reigniting DIY health and hygiene practices. As harsh medical practices had not advanced much since centuries earlier, women may have filled a very important niche. Specifically emphasizing sunshine, fresh air, exercise, nutrition, and clean water. Out of this era came medical schools that emphasized herbal remedies, as well as the practice of homeopathy.
Enter Homeopathy
Homeopathy opened doors and led women to run up against the barriers of the masculine institutions of the time. Many women wanted to expand their knowledge and to have the opportunity to study the practice of medicine. Mary Baker Eddy started her own healing ministries. Of course, there was opposition to this advancement. This gem was penned by Dr. E.H. Clarke: “higher education for women produces monstrous brains and puny bodies, abnormally active cerebration and abnormally weak digestion, flowing thought and constipated bowels.”
Harvard responded by posing this question for its prestigious Boylston Medical Prize competition--do women require mental and bodily rest during menstruation and to what extent? The winner of this prize, though Harvard refused to print her work, was Dr. Mary Putman Jacobi. She was one of a number of women who were able to train medically during the Victorian era, along with Harriet Hunt, Elizabeth, and Emily Blackwell, Ann Preston, and Marie Zakrzewska.
They sought to fill a niche, to care for women and preserve their modesty, and to focus on prevention and health education. They hoped by not stepping on the toes of male physicians they would be able to continue the growth of the field of the “doctoress.” By 1900 women made up a significant percentage of students at medical colleges with the majority graduating honors. women were so widely accepted in their male counterparts’ training facilities that most of the female medical colleges closed their doors.
The Feminization of Medicine
However, as financial strain compromised medicine, men were no longer willing to cede their market share to female physicians. They perceived that their status and reimbursement suffered as a result of the “feminization” of medicine. Medical schools dramatically limited the enrollment of women.
As Victorian thought fell to the wayside, women no longer required a woman physician for modesty’s sake--their patient base collapsed. Corporate interests and money poured into the education of physicians, solidifying a very masculine institution, that arguably remains today.
The trajectory of women as healing artists is vast and mind-boggling. It’s hard to fathom the wild swings of history and how women found a way to express their talents and gifts in healing, in spite of the challenges and dangers.
Modern Role for Women Healers
The author finishes by documenting the role of women as healers in the latter part of the 20th century. The rise of the nursing profession, midwifery, faith healing, and metaphysical healers.
You may not be interested in the health field. However, the study of women, culture, and spirituality gives richness and context to the history of humankind.
It would be hard not to see yourself somewhere in the pages of this book. The history of Women Healers has given me much to think about in my own journey as a healer and patient. Be inspired and grab this book and enjoy it as much as I did!
Here's a link to Women as Healer by Jeanne Achterberg
Stacy
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[post_content] => Have you ever watched The Food Channel? The chefs are skilled at plating dishes that are aesthetically pleasing. There is something about the variety of vibrant colors and garnishes that make you want to jump into the TV and join the cast for dinner. Color is power.
I have good news for you. You don't have to be a skilled chef to make an appetizing dish that appeals to your senses. You don't have to be a nutritionist to pack a punch of nutrient-dense foods on your plate. Think simple, satisfying, and scrumptious. Let's explore color.
Color is Power
Colors have a powerful influence on the brain. When I studied marketing in undergrad, I was fascinated by the impact colors have on your mood. Like when you walk into the grocery store, do you notice that the produce section is eye-catching? You may find yourself smiling as your eyes capture the rich, vibrant colors of oranges and lemons. Then, you breathe in the sweet, citrusy aromas of the fresh fruits. But, colors not only impact your moods. Color is also power for the body. The variety of colors from God-made foods contain naturally occurring phytonutrients that help our bodies fight against chronic disease. Imagine how you can increase longevity just by adding some color to your plate. Intriguing, right?
When I think of the health benefits of the colors of foods, I think back to the first time I was a guest speaker for stress management at a CHIP Program (Complete Health Improvement Program). I was taken back by the display of vibrant, colorful, nutrient-dense foods that they served for dinner. I took one bite and my mouth was dancing with an abundance of flavors and textures that I would have never thought would be a satisfying experience.
What happened that day completely changed the way I looked at food and helped me realize that there is a more to eating healthily. As a result, I took into account the different health benefits that are naturally occurring in foods represented in each color of the rainbow. So, what are the health benefits of the different colors of God-made foods? To learn more about the benefits of the rainbow on your plate, click HERE. Remember, Color is Power. Now, let's take it to another level.
Plant Power
Do you remember the vibrant lemon and orange fruit I mentioned at the beginning? Young Living Lemon and Orange vitality essential oils are two of my favorite essential oils for supporting emotional wellness, as well as, a resource for packing a powerful punch of antioxidants for the body.
Let's take a moment to consider the simplicity and power of one drop! First, if you want an emotional boost, add one drops of lemon or orange essential oil to the palm of your hand, cup over your nose and mouth, and inhale deeply. Repeat. Don't stop there. Second, double up the benefits with an antioxidant power punch by applying a drop of lemon or orange essential oil at the bottom of your feet. It is that simple! For me, my family, and my clients, the plant-powered benefits of essential oils takes self-care to a whole different level. Integrating essential oils into your plant-powered lifestyle provides simple and effective support for your entire body right at your fingertips.
WHAT NEXT?
Simple. Satisfying. Scrumptious. Yes, Color is power.
Let they food be thy medicine - Hippocrates.
First, what colors do you currently eat on a daily basis? Second, I challenge you to add one new color to your plate once a day this week. Shoot for 1-2 vegetable and/or fruits at breakfast, lunch, and dinner.
For example, add beets, shredded carrots, and sliced mushrooms to your salad and top it off with walnuts. As a result, you will have five colors on your plate: red, orange, green, brown, and white. Drizzle with a maple vinaigrette and you've got a simple, satisfying and scrumptious dish.
An example for breakfast includes adding blueberries and raspberries to your oatmeal and topping it with flaxseed. As a result, you will have three colors: brown, blue, and red. It is that simple!
Consequently, you may not be a Food Channel Chef, but I am sure you can deliver a vibrant, nutrient-dense dish worth jumping into the TV to enjoy!
Happy Eating,
Dr. Joy oxox
Dr. Letticia (Dr. Joy) works independently or in group sessions to help overwhelmed, frustrated, down-in-the-dumps women live out their joyful purpose by increasing productivity, building resilience, and improving physical vitality and emotional balance. Ready for some J.O.Y. in your life? Contact Dr. Joy and mention this article for 10% off your first session.
Access your FREE wellness tips: Unlock the Secrets to Better Health & Wellness
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[post_content] => A few months ago I had the opportunity to talk with Dr. Michael Greger. He is an icon in health and wellness and a New York Times bestselling author. Dr. Greger is the genius behind the free resource; Nutrition Facts.org. His recent book titles are How Not to Die and the How Not To Die Cookbook so we kept the theme and discussed how not to get sick from COVID.
Dr. Greger and I chatted back in April when we were just beginning to understand the implications of Covid. Initially, his plan was to travel to Rochester, MN for an annual conference hosted by the Lotus Foundation. Instead, we did a zoom interview with Dr. Greger true to form conducted the interview while walking on his treadmill.
You may know Dr. Greger from all the things that he does in the health and wellness world. But let me tell you a little bit about him. Dr. Greger is a physician, but not just any physician. He is a New York Times bestselling author and an internationally recognized professional speaker on a number of important health issues. He has lectured at conferences on world affairs at the National Institute of Health amongst so many others. The newest discussion is about how not to get sick from Covid.
He's also testified before Congress and appeared on shows like the Colbert report and the Dr. Oz show. Dr. Greger is a licensed general practitioner specializing in clinical nutrition and as a founding member of the fellow and a fellow of the American College of lifestyle medicine.
I hope you enjoy our interview.
Denise Stegall
Dr. Gregory, thank you so much for being here with me today.
Dr. Michael Greger
So happy to be here. Sorry. I can't be there in person.
Denise Stegall
Well, we are actually having great weather here in Rochester, Minnesota. So it would be a perfect time for you to come next time. Next time. Hopefully when we, when we reschedule, you'll be able to join us. So with all of this, that's going on with COVID-19, we're focused so much on how to not get sick from COVID, how to stay healthy, how to wash our hands. But there are so many people who are suffering from chronic things, chronic issues that seem to, you know, kind of right now get being brushed under the table.
Dr. Michael Greger
I mean, they actually go together, right? I mean, if you look at co-morbidity they are a direct correlation to increase one's risk of a severe course of COVID-19 in terms of hospitalization, ICU, and death. These are obesity, diabetes, hypertension, heart disease. These are all diseases that can be prevented, arrested, even reversed with a healthy enough diet and lifestyle. So this is the perfect time to take care of it.
Denise Stegall
It is. I completely agree, but I think there are a lot of people out there that don't quite make the connection. How do we, what is the first thing that we say to people or what are the first steps that people can take to say, okay, maybe I've, haven't been living the best healthiest lifestyle. I need to make some changes. What are some of those changes?
Dr. Michael Greger
I have a free app on iPhone and Android called Dr. Greger's daily dozen, which just talks about all the healthiest of healthy foods. One can aim to include in their daily diets. You know, beans every day, legumes, chickpeas, and lentils every day. The healthiest fruits greens, every day, the healthiest vegetables. Additionally, a quarter teaspoon of turmeric, a tablespoon of ground flaxseeds, the best beverages, the best sweeteners, how much exercise to get every day, basically just to inspire people to include some of these healthiest of healthy foods.
If there were just three things I would add to someone's diet first, it would be berries, greens, and legumes. If there were three, the three first things I would move from people's diets would be trans fats, hydrogenated oils found being phased out of the food supply. And, but still found in meat and dairy, a two would be processed, meat, bacon, ham, hot dogs, lunch, meat, sausage is known to be carcinogenic and people third would be soda, liquid candy. Those would be probably the top three things I'd removed from someone's diet. That will go a long way towards improving people's health.
Denise Stegall
And obviously since where I, as you and I are talking, you're on your treadmill exercise is a big part of living a healthy lifestyle. So let's talk about exercise.
Dr. Michael Greger
So I recommend 90 minutes of moderate-intensity exercise a day. But there are independent benefits of just not being sedentary. Sitting six or more hours a day, even if after-work you workout an hour in the gym still increases one's mortality over those sitting less than six hours a day.
Those are two separate things. What if instead of sitting at a desk you had a standing desk or a treadmill set up to walk while you work. Something like that, where you can actually keep active, keep blood from stagnating in your lower extremities -that can go a long way.
If you do have to sit there are these little like fidget bars and things you can have under your desk to keep your calves pumping blood throughout your body. But yeah, and in terms of right now exercise is critical in terms of keeping one's immune system active, the same thing with getting sufficient sleep, as well as stress management, all things you can do to support a healthy immune system during this time.
Denise Stegall
I know that when I get my exercise and outside as much as possible living in Minnesota that there is a mental health aspect to exercise, isn't there.
Dr. Michael Greger
Absolutely! And not just in terms of improving one's mood, but improving things like attention deficit disorder in children and there are benefits for generalized anxiety disorder. Exercise is a great way to work off some of that stress. Of course, these days you do need to do it safely, meaning away from other people it's still okay to go outside. We just need to keep our distance and make sure that that we don't get infected. You can't get Covid if Covid can't get to you. You need to make sure that you wash or sanitize your hands after touching public surfaces. And before you touch your mucus membranes, your mouth inside your nose or your eyes, and just stay away.
Denise Stegall
Yes. Staying away from people is tough, though. I certainly see the strain and the stress that people are feeling because they're, they're disconnected from people. A friend of mine who is a doctor out in California had a really great suggestion rather than calling what we're doing, social distancing, she's called it physical distancing. And I think for me, that was a mental health kind of checkup thing.
Dr. Michael Greger
Yeah. Physical distance or spatial distancing, as opposed to social distancing. Absolutely. This is a time when we need the opposite, we need connection. Just, be at a distance. And so what a great time to connect with all those friends you had from way back when, and my, you know, write letters, what a concept to people, as long as the post office continues to work yeah, people should take advantage of this time to reconnect with loved ones.
It's also the perfect time to take care of yourself. You always want to, you know, start yoga or start meditating, or, you know, try, you know experimenting with new ways to, you know, cook dried beans, something like this. This is the time many people have been searching for, the luxury of having that extra time.
Although of course, we should not forget all the essential workers out there and not only those on the front lines and healthcare battle, but those, you know, keeping the supply chains going and we need to not just keep them in our prayers, but keep them in our social network and not forget them when we're doing.
Denise Stegall
I agree. And that's really, it's really an important piece of all of that is there are still people. So many of us are working from home who don't typically work from home. There are so many people who are out there that are working on all of our behalfs and it is important. I think when, when we do need to go out, because people still are going to the grocery stores that it's for both people, the person who's going to the store and the workers, it's so important to wear a mask and, you know, do the appropriate things,
Dr. Michael Greger
Right? Remember the masters of protecting other people, not protecting yourself that does not mean you can get close to anybody. We still need to make sure to you know, respect to hand hygiene and rest and, and social distancing and not have the kind of a false sense of security, but certainly, it should cut down on the amount of virus we were spreading out into the world. If indeed we're infectious before we even know we have it
Denise Stegall
Very good point, very, very good point. So we have all that we have this time on our hands. It is a great opportunity, as you mentioned to do some new things, maybe cook differently. What would you say to someone who says, " I don't know what to do." I have all of this healthy food in my house. What do I do with it?
Dr. Michael Greger
Amazing. If you look at know, dried bean sales and canned bean sales for them, finally, you know, I've been telling him when he beans and wild haul that finally people are actually getting the questions, then what do you do with it? And thankfully the internet has millions of recipes for a healthy way to turn those beans into bean dips and hummus and lentil soup and all sorts of wonderful things, super easy, healthy, some of the best foods.
You know, when we eat at home, we have control over our diets. I mean, at restaurants, they want to sell food. They add tons of salt, sugar, fat to make things taste good so you'll come back. Even if something looks healthy in a restaurant you know they may not have your best interest at heart at home.
You have control and you don't have to add salt, extra fat. You can I make something sweet without sugar and salty, without salt? That's the magic of whole food. Plant-Based cooking. My cookbook has so-called Greenlight ingredients, meaning not just every recipe is healthy, every single ingredient of every single recipe is healthy. All of these ingredients will help you healthy to fight Covid if necessary. There are all sorts of ways you can cook healthily little did you know? And this is a great time to experiment.
Denise Stegall
I would agree. I have both books, How Not to Die and the How Not To Die Cookbook. The cookbook is one that I flip open to decide what's for dinner.
Dr. Michael Greger
Fantastic. Well, I have a new cookbook coming out this December, the how not to diet cookbook based on my last book.
Denise Stegall
Oh, I love it. That's such a great topic. Oh my gosh. I think all of the people who are listening today we'll certainly, I encourage everybody to go out and get the original books and, you know, read up on, you know, your health and the things that you can do for your health. There are so much information and misinformation on the internet that I think people get lost. It's refreshing to read good solid information from a doctor who's been doing this for, I don't know, how long have you been following and encouraging a plant-based lifestyle?
Dr. Michael Greger:
Well, for about 30 years now. But rather than going out and getting the book, I would have it delivered
Denise Stegall
Good Point!
Dr. Michael Greger
Also, check out the website of your local public library. They often have featured eBooks these days, a great way to get that information for free.
Denise Stegall
That's perfect. I didn't realize that. Dr. Greger, I really appreciate you taking this time to speak with me today. Before we go, I would just ask what is like one thing that we haven't really touched on. One more thing that you want our audience to, to know, and to make changes or, you know, to do something different in their life. What's one more tidbit you can share.
Dr. Michael Greger
I think the takeaway is the good news that we have tremendous power over our health, destiny, and longevity. The vast majority of premature death and disability is preventable with a plant-based diet and other healthy lifestyle behaviors. So I encourage people to jump in,
Denise Stegall
Jump in feet first. I think that would be great. Dr. Gregor, thank you for sharing your wisdom.
I hope to see you at the next Lotus Foundation Event. t
Dr. Michael Greger
Can't wait to be there in the flesh.
Denise Stegall
We are looking forward to seeing you.
Watch the interview here!
If you are interested in more information on a plant-based diet, check out this interview with Chef AJ!
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[post_content] => The Ketogenic Diet is all the rage right however it's difficult to find true guidelines on how to follow it in the most healthful way. Medical professionals have recommended Keto for health conditions like Epilepsy, Polycystic Ovary Syndrome (PCOS), and Metabolic Syndrome, a precursor to Type 2 Diabetes. In this article, we'll touch on the pros and cons of the Ketogenic Diet for Diabetes.
What is the Ketogenic Diet or Keto? In its most basic sense, not necessarily everything you read on social media or what your best friend tells you, the Ketogenic Diet is all about eating the "right" foods in the right proportions. When you get it right, it'll trigger your body to start burning stored fat.
Ask the Nutritionist
Nutritionist, Veronika Larisova explains the pros and cons of the Ketogenic Diet for type 2 diabetes.
The Ketogenic Diet is one that is very low in carbohydrates, high in fat, and low to moderate in protein. The drastic reduction in carbohydrate (20-50g per day) intake puts your body in a metabolic state called ketosis where your body uses ketones as an alternative source of energy instead of glucose. As carbohydrates are the main source of glucose, reducing their intake will result in decreased insulin requirements, improved insulin sensitivity, and a reduced postprandial glycemia. This is why it is thought to be a favorable diet for the prevention and treatment of Type 2 Diabetes.
Does Keto really work for weight loss?
The answer is Yes — But. It takes two to three weeks on the diet to start fat burning (ketosis) in the body. Results are not instant as social media may have you believe. Some studies have shown that adhering to low- or very-low-carbohydrate ketogenic diets help people lose weight. Weight loss is often vital for people with type 2 diabetes.
Losing weight can effectively reverse type 2 diabetes. Interestingly, some studies show that long term there is little difference between a ketogenic diet and a higher carbohydrate diet. Some people are incredibly successful in losing weight, maintaining weight, and reversing diabetes with the Ketogenic Diet while others are not.
It's important to consider the Ketogenic Diet as a lifestyle change instead of a diet that you go on and off of. The traditional Keto Diet uses a ‘ketogenic ratio’ of 4-parts fat to 1-part protein and carbohydrate. Therefore, around 80% of the calories in your diet come from fat. Modified ketogenic diets allow a little bit less fat and more carbs (still under 50g though) have proven to work quite well for fat loss and metabolic disorders.
Although the Ketogenic Diet is very effective in weight loss and glucose control/sensitivity, there are few things to consider before adopting this style of eating.
Things to Consider Before Adopting a Keto Diet
- Before changing your diet talk to your doctor especially if you have type 2 diabetes. Any lifestyle change can have consequences that you and your doctor must be aware of. One of the goals of Keto is to reduce your bool sugar which is a good thing, but sometimes the blood sugar can go too low and you may become hypoglycemic.
- The ketogenic diet is quite restrictive and adherence is difficult from the nutritional, mental, and social perspectives. When you are on the Keto Diet entire food groups are restricted. You have fewer options which can make eating out with friends more difficult.
- You might miss out on important phytonutrients and adequate fiber which may negatively impact your gut microbiome, digestion, and overall health.
- Most studies on higher carbohydrate diets focus on highly refined carbohydrates and omit the possibility of consuming good quality carbohydrate-rich foods such as root vegetables, legumes, pulses, pseudo-grains like amaranth, buckwheat, quinoa, millet, and wild rice. The quality rather than the quantity of carbohydrates should be considered to achieve your desired health outcomes. Low carbohydrate non-ketogenic diet and Mediterranean diets, for example, are safe, can be maintained throughout your life, and have strong and stable effects on glycemic control when compared to a standard diet, in addition to reducing postprandial lipemia.
- The ketogenic diet is not suitable for some patients with Type 2 Diabetes. If you are pregnant or lactating, at risk for eating disorders, or have a renal disease you should avoid Keto.
On a More Practical Level
Taken into consideration the most current research and all the pros and cons of a ketogenic diet, a non-ketogenic diet supplying 100–150 g carbohydrate/day may be more practical on every level. It’s easier to adhere to in a long term and more likely to provide adequate fiber and micronutrient intake if structured well.
Instead of consuming rapidly digestible carbohydrates such as sugars, syrups, potato, white rice, white bread, and any highly refined carbohydrates, the focus should be on healthy carbohydrate-rich foods with low glycaemic index and high fiber and macronutrient content such as vegetables, legumes, pulses, and whole grains.
Download Veronika's Keto Meal Plan Here!
About the Author
Veronika Larisova is a Nutritionist, Exercise Physiologist, Fitgenes practitioner, and Educator. She has worked with a wide range of clientele ranging from Olympic athletes to weekend warriors. She is also the Co-Founder of Chief Nutrition.
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[post_content] => Did you know that 1.4 million new cases of type 2 diabetes are diagnosed in the United States every year? That's 4 people out of 10 every year!
As a Physicians Assistant, I've seen it first hand. Too often when patients are given the diagnosis of type 2 diabetes they are told that it can be managed. How? By counting carbs, losing weight, and taking one or more medications. None of which are easy and for many people impossible.
My husband knows the fear that comes with diabetes. Slowly, over many years because he watched his father go from a happy, fun and funny dad to being an old, miserable, unhappy man. He believes his father's decline began with that diagnosis of type 2 diabetes. From that time he was on medication after medication and experienced new diagnosis after new diagnosis.
A few years ago my husband was told his glucose was elevated and fell into the range of pre-diabetes range. you can imagine that he was devastated! To him, this diagnosis was different than slightly elevated blood pressure or cholesterol, this was DIABETES! He was right.
To make matters worse, instead of encouraging him to make better decisions and optimize his lifestyle to reverse his condition the doctor wanted to hand him a prescription.
My husband vowed he would never go down the same path his father did.
The American College of Lifestyle Medicine
As luck would have it, I had just finished my training in the core competencies of the American College of Lifestyle Medicine which taught me about the power of a healthy lifestyle and the truth about what causes type 2 diabetes. Mind you, this was many years after I completed my physician assistant medical training at the George Washington University!
Interestingly, I learned that some of the “healthy” foods we were eating, were actually contributing to the problem. I also had a better appreciation for the human body. It is remarkable at repairing itself from devastating destruction if we allow it to. How do we do this? We flood it with nutrients and eliminate the toxins.
Let me quickly explain a little about what causes type 2 diabetes. The underlying issue is insulin resistance. Though there are many toxins that contribute to this issue, the prime culprit is not eating carbohydrates - it’s fat!
When fat (especially saturated fat) gets into your muscle and liver cells it disrupts your body’s ability to let glucose into the cells to be used for energy. This leads to high blood glucose levels, fatty liver and low energy. This is why you feel so tired and lethargic after eating a big heavy meal?
Unfortunately, most people who have type 2 diabetes are taught that eating "carbohydrates" is bad (which is a very loose term). Just a quick health 101 lesson, Carbohydrates, Protein, and ( healthy)Fats are essential to life. Anyway, these newly diagnosed patients are told that their diabetes must be managed by restricting carbohydrates. They are rarely ever giving an option to make lifestyle changes that can possibly reverse it.
Carbohydrates are Not Your Enemy
The great news is that you can reverse this process by cutting down on your (unhealthy) fat intake and filling your plate with nutrient-dense foods like vegetables, legumes (beans, peas, and lentils) whole grains, and fruit- aka powerful plants! All of which BTW are carbohydrates but healthy ones. (Read more about Powerful Plants here.) Are the doctors wrong? No, not entirely. They just don't decipher between good and bad carbohydrates. The types of carbohydrates that are unhealthy are things like white bread, donuts, cookies, and prepackaged foods.
Changing your eating habits and adopting a healthy lifestyle may take some time but you can experience positive results fairly quickly. You'll be amazed how your body can process foods, that up until now you thought were forbidden, like fruit and brown rice!
Results like lower glucose levels can happen quickly. It's essential that you work with your medical practitioner before making any big changes to your nutrition plan. You may be able to lower or stop medications in record time!
When you reverse insulin resistance you lower your a1c numbers which is an indicator of diabetes you will also lower your risk of diabetic complications like heart disease, stroke, cancer, and Alzheimer’s disease. I recently read about the research that shows that insulin resistance is one of the underlying problems in Alzheimer’s dementia.
When my husband started planning his meals around nutrient-dense foods he saw improvement in ALL of his numbers and lost weight, too!
Having type 2 diabetes or even pre-diabetes can be scary. The good news is that there is a lot YOU can do to take control of the problem.
For more information on nutrient-dense meal planning and other healthy lifestyle changes, please go to www.TheDiabetesTurnaround.com and join the free Say Goodbye to Diabetes Facebook Community.
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[post_content] => You’ve heard it before you are what you eat. More importantly, can what you eat determine your longevity? Basically how long and how well you live.
When we look at the people who live the longest, healthiest lives and have a high percentage of centenarians – people who are 100+ it seems clear. Their habits and behaviors, i.e. the food they eat and the lifestyle they live are key factors in their longevity.
What’s more exciting is that there is research to support this theory! For the past 25 years Dr. Valter Longo, Ph.D. has worked on comprehensive studies in his lab, clinic, and among some of the world's most long-lived populations. His research and clinical studies on aging, nutrition, and disease show that what you eat does correlate to a long, healthy, and vital life!
We should all be fit, within a healthy weight range, and free from disease based on this information, right? That is not the case though, is it?
You may not know this but obesity in the USA is at its highest rate at 42.4%. That’s 4 out of 10 people and the numbers are on an upward tick. Diabetes, Cardio Vascular Disease, and Strokes are all conditions related to obesity that can shorten a person’s life by 14 years according to the National Institute of Health.
Did you know only one in ten Americans get the daily recommended amounts of fruits and vegetables? No wonder so many of us struggle with weight management, disease, and overall poor health.
Luckily for us, there are special people in the world whose mission is to help us eat healthier and feel great so we can love the life we live.
Nutrition for Longevity
I recently interviewed Jennifer Maynard, the CEO of Nutrition for Longevity.
Jennifer grew up on a homestead in Alaska living with a connection to nature. After her aunt was diagnosed with an incurable disease, Jennifer moved across the country to teh East Coast. There she began a 20-year long career in biotechnology working on curing diseases. She understood that the world of medicine and the holistic world of healthy food needed to find a way to come together for the benefit of humanity.
Nutrition for Longevity was founded on the passionate belief that a long, healthy life begins with what’s on your plate. To address the nutritional deficiencies in today’s commercially-grown produce, Jennifer and her team set out to create a farm-to-table meal delivery service that restores food to its natural state so you can support your health. For more about plant-focused diets and your health, click here.
Every meal is prepared using the principles outlined in The Longevity Diet, by Dr. Valter Longo. I mentioned him earlier in this post. The Longevity Diet looks at the science behind stem cell activation and regeneration to slow aging, fight disease, and optimize weight.
So, what you eat can slow the aging process! OK, I’m in!
After my conversation with Jennifer, I began ordering meals from Nutrition for Longevity and have enjoyed each meal I’ve eaten. They are obviously nutritious but you want to know how they taste, right. Delish!
At Living Healthy List, the foundation of Healthy Living, Healthy Life focuses on eating food, making good decisions, and being accountable. Nutrition for Longevity you cover all three!
Get 15% off your first order by clicking here!
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[post_content] => Did you know that genetics determines about 20-30% of your health and longevity? That means that 70-80 percent of what determines how well you age is up to you! Your lifestyle is the dominant factor and your attitude on aging determines how you age.
There are a number of categories that fall under lifestyle and lifestyle choices but I'm going to focus on four of them: diet, movement, mindset, and meaning.
Diet
Eat Real Food! What you eat determines your overall health. Eating a variety of foods high in nutrition and low in calories is the basis of a healthy diet. Consuming less salt, sugars, and saturated and trans-fats, are an essential and the healthiest most sustainable way to lose weight. Done right, your food choices actually protect you against chronic diseases, such as heart disease, diabetes, and cancer.
Movement
I don't have to tell you that you need to exercise in order to stay healthy and fit. Moving now will help you maintain your physical fitness and allow you to continue to do the things you enjoy as you get older. People we are sedentary in their 40s and 50s are often chairbound in their older years due to moss of muscle strength and flexibility. Again, your attitude on aging determines how you age.
Studies show that just 30 minutes of physical activity a day is all that’s required to reap big benefits.
Mindset
Are you a positive person or a Negative Nelly? Be honest with yourself and make strides towards changing your attitude to see the good things in life. Your attitude toward aging determines how you age. In older age, negative people are less likely to try new things, go places, set goals, and dream. It doesn't matter how old you are you can always adopt a positive attitude and your attitude on aging determines how you age.
Meaning
What is your purpose? At different stages in life, your purpose is different. As a college student, your purpose was to learn, graduate, and start a career. As a parent, your focus and purpose were on raising a family. Now that you are older and your kids are grown you have a different purpose. You may not know what that is right now but it is vital to your mental, physical, and emotional health to figure out what that is.
I'm so excited to share the replay of a conversation between three of my favorite people: Kimberly Ann Price, Sheree Clark, and Jean Ketchum. Each of these ladies represents a different decade in life and shares their experience, knowledge, and stories of how to Age with Attitude and live your best life into your 80 and beyond! You can age gracefully with Joy.
Catch their conversation here!
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[post_content] => From meatless alternatives at your local fast-food restaurant to a shift towards completely plant-based diets, changing your diet is easier than ever. The rise of plant-based alternatives has never been more prevalent. But is it right for you?
This isn’t your typical Burger King menu. And that’s not your typical burger. In fact, it’s not made of meat at all. That’s because it’s 2020 and the meatless revolution has gone mainstream with plant-based meatless options that aren’t just easier to find – they’re hard to miss.
Last year, the company Beyond Meat, one of the leaders in meatless alternatives went public with an initial offering over around $25 a share. The company is now valued at more than $10 billion with shares trading around $69. It's obvious with the rise of plant-based alternatives that that many of us are jumping on board.
Impossible Foods, its closest competitor, just received a massive amount of funding. Both companies have partnered with some surprising names like KFC, Carl’s Junior, White Castle, and Burger King to offer meatless, plant-based options and customers are responding.
On the surface, this might not seem all that new. After all, veggie burgers have been available for decades. But there’s one important distinction today. Companies like Impossible and Beyond Meat are engineering their new plant-based products to taste and feel almost exactly like actual meat – and while it might not be enough to convert the most ardent of omnivores, it’s certainly enough to convince a large portion of consumers to consider plant-based as their first choice.
The Rise of Plan-Based Alternatives
In North America alone, meat alternative sales grew 37% between 2017 and 2019 – and sales that went from $584 million to 800 million. Apparently there are plenty of Americans who are willing to go meatless as long as it’s tasty and cheap.
Plant-based diets are on the rise.
The meatless revolution comes down to more than burgers and fries. It’s part of a larger trend of plant-based diets. Such diets eschew anything that comes from animals, including meat, cheese, milk, and even honey. They also avoid oil, and try to minimize sugar and processed ingredients to focus on whole foods.
There are a number of factors contributing to the increase in plant-based diets as well. More information is shedding light on animal cruelty, the environmental effects of mass animal farming, and (of course) the ever-present pursuit of the slimmer waistline.
There’s also something to be said for good old fashioned marketing as a contributing factor as well. Just a few years ago, we would have called these diets “vegetarian” or “vegan,” but those terms have, for many consumers, become largely loaded. “Plant-based” has a nicer, healthier ring to it even though the approach and practice are largely the same.
But is all this stuff really good for you?
In a word, yes. But let’s dive in a bit to take a closer look at some of the health benefits that come with a plant-based diet and how they differ from meats.
Companies like Beyond Meat and Impossible Burger make plant-based proteins, but the term can be slightly misleading. When you sit down to eat an Impossible Whopper at Burger King, it’s totally safe. However, keep in mind that it’s still processed. While that burger might be derived from plant proteins, it’s not like you’re eating a salad.
Is it better for you than animal-based proteins? In some cases, absolutely. Many people suffer from sensitivity to antibiotics fed to cows, for example. You also don’t have to worry about food poisoning that might occur from undercooked meat.
On the other hand, a completely plant-based diet that forgoes Burger King and focuses on whole foods like fresh fruits, vegetables, nuts, healthy fats, and whole grains while minimizing sugars and oils, has a wide range of health benefits that all of us should consider. Lowering the risk of heart disease, high blood pressure, colon and breast cancers, and cholesterol just are a few of those benefits. Opting for a plant-based diet has also been shown to reduce obesity more than most traditional or fad diets.
So yes, even though plan-based alternatives are on the rise a plant-based diet goes well beyond meat alternatives. And it isn’t just healthy – it’s incredibly good for you.
Starting a plant-based diet
Skipping the steak dinner and replacing traditional animal proteins with vegetable proteins means paying closer attention to what you’re eating to make sure you’re getting the right nutrients – especially as you get started. Like any new skill, there’s a slight learning curve.
First, you’ll need to make sure your new diet includes enough protein – the essential amino acids you need to maintain muscle mass, strong bones, and healthy skin. This means replacing chicken and steak with plenty of beans, lentils, and nuts and seeds.
Next, focus on your calcium and vitamin and mineral intake. You can do this with a milk alternative, like almond, soy, rice, or hemp milk along with plenty of dark leafy greens for calcium. Mushrooms and fortified cereal, which will give you all the Vitamin D you need.
To supplement your plant-based diet with zinc and B12, eat whole grains, beans, and fortified cereal, along with nutritional yeast.
To better understand the protein, carbohydrates, and fat that your body requires read about it here.
Can you really join the meatless revolution?
That delicious Burger King Impossible Whopper might have you thinking: could you possibly join the meatless revolutions? More importantly: could a plant-based diet be right for you? At first plant-based foods – or even vegan meat alternatives might seem restrictive. We don’t blame you. But when you think about your new diet as being a simpler way to eat, the entire process has the potential to become liberating. Instead of referring to the traditional food pyramid when you plan your meals, consider one that includes a plant-based protein, fruit, vegetables, and whole grains. If you do, you’ll be getting all the nutrition you need while minimizing a lot of the health risks that we could all do without.
If you’re on the fence, we recommend starting slowly. You don’t have to throw all your ground beef out the window – just yet. Start slow. Instead of thinking about adding vegetables to your meals, flip the script and start with vegetables first. Gradually reducing your meat intake over time while increasing the amount of vegetables you use will make transitioning to a plant-based diet easier – and you might discover how delicious it is.
Read more about plant-based alternatives here.
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[post_content] => Take a few yoga classes and you may find yourself addicted to that post-practice high. Do you wonder how you can get more of that feeling? Especially now if your favorite studio hasn’t reopened following the pandemic lockdown. While elevating your practice can take time and hard work, it doesn’t have to be expensive. You can use these budget-savvy tips to transform yourself from a casual student to a seasoned yogi. Simple Ways to Save Money on Tools and Tech for Expanding a Yoga Practice at Home
Your Home Practice Can Save Time & Money
Paying for classes at a gym or studio can be pretty costly. Still, consistent practice is essential to improving your understanding and prowess when it comes to yoga poses. So how can you maintain a regular practice without paying for those expensive classes? Well, you can start by picking up yoga gear at stores like Lululemon. From towels to blocks to mats, they have everything you need to build a basic yoga studio in your own home. Fortunately, you can save money on these purchases by using promo codes and coupons you’ve found online.
Picking up a few self-care extras, such as a headstand chair or a yoga wheel, can help you challenge your body with new poses without the risk of injury. Using these props to practice for a few minutes each day could be enough to elevate your yoga routine and improve your well-being, so consider it an investment in your health and happiness.
Yoga Apps Provide Tips, Tutorials, and Challenges
If you are still a little new to yoga, coming up with your own flows and sequences can be a challenge. That’s why downloading yoga apps via your smartphone or streaming device is a smart move for maintaining a consistent and effective home practice. Many of these apps and sites offer free trial periods, so don’t be afraid to try a few each week until you find videos and instructors you are comfortable with following each day.
Some apps also provide more pointed tips for other elements of yoga, including meditation and acrobatic poses. So if you are looking to polish these aspects of your own fitness and self-care practices, searching for these additional features could help you choose an app that is just right for you. Meditation is fairly important for any dedicated yoga practice and can transform a purely physical practice into a more well-rounded self-care experience. So if you go with a yoga app that only offers tips on physical postures, consider using a mediation app to add more mindfulness to your yoga practice.
A Yoga Routine Encourages Consistency
Having access to a home yoga space and yoga apps can help take your practice to a new level. While these tools can help keep you on track towards reaching your wellness goals, you may need further motivation to turn your yoga practice into a lifelong habit. For instance, many of the yoga and meditation apps listed above allow you to set reminders and notifications, which you can use to schedule in your time on the mat.
It’s also important to keep a few points in mind when creating attainable goals for your yoga practice. For one, it’s called a yoga practice for good reason. One of which is you have to practice in order to get better! Just like any new habit or hobby, the chances of nailing difficult poses (without serious injury) from the start is pretty low, so give yourself a break and just feel proud for stepping onto your mat in the first place. Honoring your practice with humility can go a long way in stepping up your yoga game.
If you have some basic tools and tech, you have everything you need to expand your abilities at home while you’re waiting for your yoga studio to get back into the swing of things. With the tips above, accessing those tools can also help expand your budget, so that you can invest even more into creating your own yoga practice.
About the Author: Sheila Johnson
I left the corporate world to start my own business, on my schedule. I’ve implemented a daily self-care routine. Yoga and meditation and exercise that balance my work life with taking care of my mental, emotional, and physical health. I’m looking, feeling, and working better than I have in years and want to share it with others. Read more about Sheila here.
Photo Credit: Rawpixel
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[post_content] => What is Nutrigenomics?
In the simplest of terms, nutrigenomics is the study and branch of genetic research of how foods affect our genes and how, in return, genetic variations affect the way we react to nutrients in foods. These genes instruct your amino acid arrangements for proteins that create your traits.
Nutrigenomics is a big word and it has a big impact. I was introduced to nutrigenomics when I was sick and wanted to change. At the time I was struggling with a lot of health issues and in order to cope, I swept the hardest parts of my life under the rug. Essentially, I was resigned to getting sicker. My body hurt and my gut health was a mess soo I was curious to see how it could help me.
You are what you eat
You may have heard this term, its been around as long as I have, it really is true today. With the growing science in this field, we can understand better how those foods influenced our health and our relation to obesity and chronic health issues. You may have struggled with eating well but not seeing the results you wanted or following every fad diet that you ultimately fail.
Will my health pass to my kids
Do you have a genetic predisposition to a particular disease? Does that mean your children will suffer? Science is learning that just like unhealthy foods can trigger a genetic response to disease it can also do the opposite, a healthy lifestyle can pass on healthy genes and the potential not to trigger a genetic anomaly. We see this in obesity and type 2 diabetics. As science emerges we will learn more about how a healthy diet today can create healthier children.
Nutrigenomic testing
Genetic testing evaluates different genetic markers to generate a comprehensive report of findings along with a set of recommendations to help an individual achieve their desired level of fitness? These results provide insight into your genetic predisposition for exercise, determine the perfect ratio of carbs, proteins, and fats for your body, and more. Interestingly, you may learn that you can tolerate foods that others can not. This may help you feel better and fully fed so you can hit your personal goals.
How can I get started today
Testing may not be in your budget but we can get started by finding the foods that work for you.
1. Eat Real Food- You are what you eat. Food and nutrition are important as both can influence the body and mind
2. Stress can activate changes. Everybody deals with stress, and that can have an impact on our health and genes.
3. An active lifestyle will awaken the best genes.
4. Change your environment. examples are EMF, Blue light
5,.Consume nutrigenomic supplements
When we take control of our health outcomes we can live our best life and potentially pass this onto our children and grandchildren, now that is making a difference in the lives of your family.
Flip the Switch, Feel Better, Do more. For more information reach out to connect on my website or right here on the Living Healthy List.
Header image: www.geneticliteracyproject.org
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[post_content] => Have you been thinking about doing "Keto" but not sure how to do it the right way? Your friends who are on Keto tell you about all the crap they are allowed to eat, and you think, that can't be healthy. There has to be a better way.
There is!
Keto Life with Matt shows that you can eat real food, have more energy, increase mental clarity, and lose weight.
Google searches for “ketogenic diet” are at an all-time high. The stream of keto-related emails, ads, and sales pages is almost relentless but many of them only touch the surface or are just trying to sell you something.
What is Keto?
The “keto” diet is any extremely low carbohydrate diet ( 10-20 grams) that forces the body into a state of ketosis. When Ketosis occurs molecules called ketones build up in their bloodstream.
What are Ketones?
"Ketones are chemicals your liver makes. You produce them when you don't have enough insulin in your body to turn sugar (or glucose) into energy. You need another source, so your body uses fat instead."
In my conversation with life long friend Matt Lucchetti, a trained chef and Keto enthusiast we talk about how to Eat Real Food (one of the pillars of success at Living Healthy List), gain energy, mental clarity, and lose weight on Keto.
To understand ketogenic diets, ie keto it's important to understand the conditions that promote ketosis and how your body uses fatty acids for energy.
Matt uses the concept of a campfire and the three types of fuel that represent carbohydrate, protein, and fat. It's explained here.
Keto is strict and obviously removes full food groups from your diet. Which on the one hand makes it simpler however to stay in ketosis you have to do it right. We recommend you talk to your doctor before starting any new diet or lifestyle program.
Every one of us is different and will react differently to Keto. What’works for one person can be a disaster for another.
At Living Healthy List the first pillar of success is Eat Real Food. We don't recommend one particular lifestyle or diet program because everyone's needs and situations are different. Instead, we provide you with the information and resources you need to make an informed decision. Check out the nutrition chart here.
If you have questions you can connect with us at Living Healthy List.
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[post_content] => Health food supplements (supplements) are one of the hottest selling products in the market these days. In the US there are billions of dollars in sales every year. Recent surveys show that more than half of the adults in the U.S. use supplements in different forms, such as tablets, capsules, powders, soft gels, gel caps, and liquids.
Its' not surprising that studies show a close correlation between health and nutrition. When you have an insufficient amount of nutrients your body's defense mechanism is weakened causing medical problems from the common cold to severe long-term illnesses. The higher use of health food supplements is attributed to public awareness of health issues and improved standard of living.
Types of Health Food Supplements
There are different types of supplements, including macronutrients (amino acids, proteins, essential fatty acids), micronutrients (vitamins and minerals), enzymes (digestive enzymes and antioxidant enzymes), probiotics (beneficial bacteria in the gut), and herbal supplements.
Each of these supplements has unique functions in your body. They are either essential for life and good health, modulate our immune system or help with liver detoxification, digestion, mental clarity, etc.
Many people argue that there is no need to take health food supplements as long as you live a healthy lifestyle and eat a balanced diet. While this may be true, the fact is many people find maintaining a healthy lifestyle, and eating a proper diet is difficult to achieve.
It's no wonder that so many people are confused about what they should take. I spend a lot of time explaining supplements to my clients and researching brands. Check out this article on Superfoods & Juice on my blog!
Environment and health Food Supplements
Over the past few decades, the green revolution has changed the farming practices over the world. We use more chemical fertilizers, more pesticides to grow our food to increase harvest and shorten the growing time. As a result, soil nutrients and beneficial soil bacteria are rapidly getting depleted. The produce we grow and eat today contains less micronutrient than ever.
A stressful lifestyle, improper eating habits, an imbalanced diet, and increased exposure to chemicals, environmental pollutants (air, water) and pesticides, drugs, hormones, heavy metals in foods also weaken our body gradually. Check out this Living Healthy List article about Toxins.
Although they can benefit your health, you should carefully choose the health food supplements you take. Did you know that there is little regulation on the quality of health food supplements? The composition of some products may not match what the label claims. Also, the quality of raw materials and the finished products are not guaranteed. I suggest that you read the labels carefully and only buy from reputable health food manufacturers,
General rules for buying health food supplements
1) Buy supplements made from whole foods, natural sources instead of synthetic. They are more bioactive, better absorbed, and less likely to be contaminated by chemicals such as coal tars used in chemical synthesis.
2) Protein-bonded vitamins and minerals (vitamins and minerals in organic form, binding to amino acids) are more bioactive than the inorganic forms.
3) Safe extraction methods, such as cold-pressed extraction or supercritical extraction eliminates harmful residue from chemical extraction.
4) Herbal concentrate and extract are usually more effective than raw herbs.
5) Organically grown or wildcrafted herbs are less likely to be contaminated by heavy metals, pesticides, and other chemicals.
6) Read the labels, do not consume more than the recommended dose.
7) Be careful when consuming certain herbal supplements, such as Ma Huang / ephedra, Kava Kava, comfrey, etc. Some studies have shown that these herbs may cause severe side effects to some people. Stop use if unusual signs appear after consumption.
8) Some health food supplements may interact with drugs, either by decreasing or increasing their effects. Consult your doctor if you are currently taking medications.
9) Pregnant and nursing women, people with specific medical conditions such consult the doctors when consuming health food supplements.
10) If in doubt, contact the supplement manufacturers or distributors for more information on their products.
11) Health food supplements are available in many places, such as grocery stores, health food stores, drug stores, pharmacies, supermarkets, department stores, online stores, etc. Be a smart consumer, compare the price and service before purchase.
Vitamins
Vitamins can be very useful, but remember it's always better to get them from food!! A vitamin is an organic compound essential to help your body grow and remain healthy. Essentially, a vitamin is a natural chemical. There are thirteen major essential vitamins and the lack of any one of them can lead to poor health and illness.
Vitamins come in two distinct types: fat-soluble and water-soluble. Of the major vitamins, A, D, E, and K are fat-soluble and Vitamins B and C are water-soluble. The water-soluble vitamins are not stored by the body so these need to be topped up regularly.
On the whole, if you have a normal well-balanced diet this should provide your body with the vitamins it needs, but if your diet is not fully balanced then you may need to supplement the vitamins you receive in your diet.
More about Vitamins
Vitamin B12 is found in meats so this is something vegetarians need to look out for. Vitamin C and B can be lacking in elderly people. People working on night shifts could have a lack of vitamin D as your body produces this during sunlight hours. Overworked people, people under pressure and people suffering from stress could be lacking in vitamin B and C. People on diets can also have a lack of these 2 vitamins. Vitamin B can be lacking in heavy drinkers and vitamin C deficiency can be a problem area for heavy smokers as well as heavy drinkers.
Most vitamins are taken by mouth. Some vitamins like vitamin B12 is often administered through injection by a qualified medical practitioner.
When you swallow vitamins y they have to pass through your digestive system. The strong stomach acids can destroy the effectiveness of the vitamin so it's important that you take the recommended dose. Not more or less, but the recommended dose.
I hope that i have given you useful information on health food supplements. It's so important to remember that even though you may eat a healthy and well-balanced diet, the natural processes of your body can destroy some of potency which lessens the amount your body absorbs. If you want to help preserve their effectiveness than eating fresh foods and only cooking foods lightly will help increase the usefulness of the vitamins.
Vitamin supplements can help boost any vitamin deficiencies you may have and are most easily obtained in a tablet form. You can buy multivitamins or single vitamin types. The decision to take supplements is up to you unless you have been advised to take a vitamin supplement by your doctor.
Only take vitamins to help supplement a well-balanced diet and do not go overboard, so take vitamin supplements in moderation. Take only as much as you need and no more, and if your diet is as good as it should be, then you may not need any vitamin supplements. Remember that as the name suggests they are supplements and not designed to replace a balanced diet.
Be sensible and use vitamin supplements carefully. I recommend taking time off from all supplements, I recomend the 3 & 1 metod. Take for 3 weeks and omit for one week.
Much Love,
Suzanne
[post_title] => Health Food Supplements You Should Know About
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[post_date] => 2020-06-16 20:45:13
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[post_content] => As the country is slowly reopening some people are going back to work. Many of us, however, are still practicing Shelter In Place in our homes or apartments. If you are lucky you have an outdoor space where you can exercise and get fresh air. Living in an apartment or in a city you may have limited to no outdoor space. You really are confined indoors with all of the household products you never knew were toxic.
Since the beginning of Shelter In Place, people have shared on social media that they've spent their free time cleaning and clearing out their spaces. This brings three questions to my mind.
- What type of cleaners are you using?
- Is your space ventilated?
- What kind of air are you breathing in your home
Why is this important?
Toxic Exposure!
We're looking at household products you never knew were toxic. Natural health experts have long warned of the adverse effects of inhaling chemicals from everyday household cleaners. This Harvard research validates their concern specifically in the use of bleach.
There is a reason the product labels say to use in a ventilated space. Because they are poison! It even says on the bottle "if ingested to call poison control"!
If that isn't a red flag, I don't know what is?
For many years natural health experts have warned us about the negative health effects of inhaling chemicals from household cleaners. This Harvard research validates their concern.
Rebecca Stutton, Ph.D., senior scientist at the Environmental Working Group (EWG) states, "in terms of household cleaners, neither the cleaner nor the ingredients nor products must meet any sort of safety standard, nor is any testing data or notification requires before bringing a product to market."
No wonder there are so many household products you never knew were toxic.
Environmental experts say that the average household cleaner contains about 62 % of toxic chemicals.
Volatile Organic Compounds (VOC's)
In an article titled, Volatile Organic Compounds' Impact on Indoor Air Quality, The Environmental Protection Agency (EPA) states...
"Volatile organic compounds (VOCs) are emitted as gases from certain solids or liquids. VOCs include a variety of chemicals, some of which may have short- and long-term adverse health effects. Concentrations of many VOCs are consistently higher indoors (up to ten times higher) than outdoors. VOCs are emitted by a wide array of products numbering in the thousands."
Many of those are household products you never knew were toxic include:
- aerosol sprays
- cleansers and disinfectants
- moth repellents and air fresheners ( try these instead)
- hobby supplies
- dry-cleaned clothing
- pesticides
- paints, paint strippers, and other solvents
Health Effects Associated May Include
- Eye, nose and throat irritation
- Headaches, dizziness, and nausea
- Damage to liver, kidney and central nervous system
- Allergic skin reaction
The increased exposure to these chemicals is exponentially increasing our toxic burden which can cause many health issues including but not limited to respiratory diseases.
It's also interesting that older women are more commonly diagnosed with thyroid issues. Many of the women I have spoken to believe that its just a natural part of aging. But is it?
I asked Dr. Jessica Hayman of Verde Valley Naturopathy this question, "It seems a lot of older women are diagnosed with an underactive thyroid. I wonder if years of using household chemicals contribute to this problem."
Her response, "100%! These chemicals are endocrine disrupters. They target all glands that secrete hormones - thyroid, ovaries, adrenals, testes.
You can remedy the toxic load in your home by using non-toxic chemicals like bleach and using a clean air system. One that removes all the particles from the air and kills germs and bacteria.
This is the system that I use in my home. Click here to order.
Real-Life Story
Have you ever walked into someone's house or a restaurant and been hit in the face with the smell of bleach? The smell goes straight to my head and gives me a migraine level headache almost instantly.
Years ago this happened when visiting my mom. She's old school and was using bleach to clean her kitchen, bathroom and worse yet, her teapot!
In Mom's Defense
She said that she washes out the pot really well before using it again and honestly, she did not know any better. How could she? Companies spend millions of dollars on advertising to moms and homemakers touting their products to be the best cleaner for "your family". Why would she believe they weren't?
There are many choices for non-toxic, headache-inducing, hormone-disrupting chemical products for your home. Find them here or you can DIY natural, non-toxic cleaners using water, baking soda, vinegar, and lemon juice. Lemon is found in many products because of its antimicrobial properties.
More Reason to Use Non-Toxic Chemical At Home
Have you seen the images of workers in China and Japan spraying streets and subway stations? That practice may be on its way to a station near you! As precaution airlines and sports stadiums are instituting protocols that routinely spray potent chemical disinfectants.
American, Delta, United, and Frontier Airlines are “fogging” their planes to kill pathogens and protect passengers against viral infections. On the one hand, it sounds like a good alternative given the Covoid 19 Pandemic but on the other hand, is it safe?
Necessity is the mother of all invention. The New York-based company, Eagle Hawk may be sending their drones to a stadium near you to dispense chemicals from above.
According to the website, the drones will only use chemicals approved by the Environmental Protection Agency (EPA) for effectiveness against the SARS-CoV-2 virus.
The (EPA) has rigorously claimed the safety of glyphosate, the primary ingredient in the weed killer Roundup which health advocates claim is linked to cancer.
In 2015 The World Health Organization (WHO) classified glyphosate as a “probable carcinogen.” Hello, that means it could potentially cause cancer!
Interestingly the EPA is very particular when talking about VOC's but is quite vague when it came to actual products and did not specify any by name?
Antioxidants to The Rescue
Obviously, it's impossible to avoid all toxins and pollutants and one of the simplest things you can do is to eat real food! Antioxidant-rich foods like fruits, vegetables, and other plant-based, whole foods are high in Vitamins A, E, and C that nourish the cells in your body!
What are antioxidants, anyway? Antioxidants are molecules that fight unstable molecules, called free radicals that can harm your cells. High levels of free radicals in your body can cause multiple illnesses, including diabetes, heart disease, and cancer.
You can boost dietary vitamin A by eating eggs, tuna, salmon, and several different kinds of cheese. Increase levels of vitamin C by enjoying berries and oranges and vitamin E with nuts and seeds.
Herbs and spices like cinnamon, ginger, and Tumeric are delicious antioxidants that make your meals memorable. Steep them all together and make a delicious antioxidant turmeric tea!
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[post_date] => 2020-06-01 19:24:23
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[post_content] => Have you ever thought about the gap between the life expectancy between men and women? For years, as a nutritionist and life coach, I have tried to get my husband to eat healthier, take his vitamins and get more exercise.......and don't get me started on the drinking more water!!! One at a time over the past 15 years he is come along, not with broccoli, but different healthy lifestyle suggestions! There are many herbs and vitamins that help men live longer. Interested?
If you're like most people, this may be the first time that you've heard that today, many women all over the world outlive men by an average of as much as 10 years. Before you give up and accept your fate, you might be surprised to hear that there are a few things that you can do to have a longer, more productive, and healthy life. Could it be as simple as taking herbs and vitamins that help men live longer?
Here are my tips to help men (and women) live longer!!
Go To the Doctor
An important part of staying healthy is getting annual check-ups. The majority of men go to the doctor to be checked out far less than women, leaving them vulnerable to a wide variety of illnesses that go undetected until itís far too late. It would be a good idea to visit the doctor at least once a year to get checked for major illnesses that have few symptoms until a sudden incident occurs. The health world is filled with stories and statistics about people who did not get regular check-ups, only to find that they are close to perishing from a late-stage illness. Annual checkups will make that outcome far less likely.
Stress Relief
One of the silent killers of men is often stress. A lifetime of prolonged stress over bills, family members, income inadequacy, and work conditions can lead to weakened immune systems which expose you to a plethora of infectious diseases. Stress also depletes precious stores of vitamins and minerals in the body which can create cyclical health issues by disrupting vital enzymatic functions that control blood pressure and sleep patterns. To combat this, find ways to alleviate stress. Find hobbies and activities that help you to manage your stress, and engage in them regularly.
Exercise
One really amazing way to prolong life is exercise. Exercise alleviates stress and strengthens muscles that are essential to bodily function. It fights heart issues by keeping the heart-healthy and strong while helping you to purge the weight of the day both physically and emotionally. A solid exercise routine can help you to improve your metabolism, and set it to its natural rhythm while improving your appearance. This can just be walking at first, don't think it has to be all or nothing!! Start small and keep at it!! In addition to the herbs and vitamins that help men live longer, they also help with your exercise, too!
Sleep
The most neglected part of this list is sleep. When you sleep this is your body's time to repair itself and rest. Without sleep, cognitive functions deteriorate, and the body begins to break down. Be sure to get a full night of rest as often as you can.
The Most Important Vitamins For Men
In modern times, food health and nutrition are major concerns. With so many options available, many people fail to meet their own nutritional needs. As men grow older, the need for specific nutrients will usually undergo some changes. How do your food choices affect your health, and what are some of the essential vitamins for men? This was a huge struggle in our house......I set the example by taking y vitamins daily, and giving them to my son.......this after a couple of years wore off on my husband and now he feels younger and has much more energy!!
Vitamin D
Studies have shown that a large portion of the population is deficient in vitamin D due to a lack of exposure to the sun. Over time, vitamin D deficiency can have serious consequences such as cardiovascular disease, deteriorating brain functionality, and even cancer. A healthy level of vitamin D, which can be found in leafy green vegetables, can help prevent bone loss due to its ability to make the body more efficient in its absorption of calcium. As men get older, the need for vitamin D should increase to help protect muscle and bone strength.
Magnesium
One of these nutrients is magnesium. Magnesium supports more than 350 enzymatic functions in the body, many of which control vital systems such as metabolism, blood pressure, and sleep. It has also been linked to the prevention of long term health problems such as diabetes, heart disease, and migraines. A few places where magnesium can be found are leafy green vegetables, beans, and nuts.
Vitamin C
Scurvy and anemia are still issues for many adult men due to vitamin deficiency. Even though vitamin C is no longer considered the cure-all or silver bullet in the fight against colds, itís still an essential component of a healthy diet. It aids in healthy aging as a high powered antioxidant and protects healthy cells from free radicals that cause cell damage. Vitamin C can be found in a wide variety of fruits and vegetables. Some of them are oranges, lemons, limes, pineapples, broccoli, strawberries, and tomatoes.
Supplements
Experts in the field of nutrition generally agree that the best way to get nutrition is through the food you eat. No matter how healthy your diet, we become deficient in many vitamins and minerals. sometimes this is due to daily life, diet, and soil depletion, so in some cases, your doctor may recommend a supplement. The FDA doesn't regulate supplement companies as heavily as food or drugs sold in stores, so it ís up to you to do the due diligence necessary to make informed choices. The best supplements are whole food vitamins and ethically sourced fish oils because they can be absorbed by the body instead of giving you expensive urine! LOL!
Test Your Vitamins
** Do a test on your vitamins! Drop them in a glass of room temp water and see how long it takes for them to dissolve. If it takes more than 2 hours they will not get absorbed by your body in time! Test your probiotic by placing in milk or yogurt overnight. If the milk/yogurt doesn't consistency, color, or smell return your probiotic it's dead! Throw it out!
Are you ready to start a supplement routine but are taking medications? Work with a doctor or nutritionist who is well versed in supplements and any potential interactions they may have! Schedule a call with me to discuss ...www.suzannetaylorlifecoach.com/schedule
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[post_content] => You've heard the phrase an apple a day keep the doctor away, correct? It's common knowledge that eating a diet full of fruits and vegetables promotes optimal health. What if that apple is the key to better sexual health? Could it be that simple? Is better sexual health only an apple away?
Let's explore.
Tom is 45-years old. He is married with two children and has a good job. He has never been the athletic type and for as long as he can remember he's been a few pounds overweight.
In the past ten years, his life has progressively become more sedentary. With two children and a job that is increasingly more burdensome, the available time he has to train or d participate in sports shrank to almost nothing.
When it comes to eating a healthy diet, both Tom and his partner would love to behave as role models for their children; however, its difficult to find the time to cook every day and, more often than not, what ends up on the table is not exactly what doctors recommend.
The last time he saw a doctor, Tom was diagnosed as clinically obese which explains the chronic pain, shortness of breath, and other symptoms that he has been experiencing. Though, in particular, Tom has noticed that his sex life has become, with time, less enjoyable. Most worryingly, though, he started to suffer from erectile dysfunction (ED). Could better sexual health only an apple away?
If this story sounds familiar to you, there is one thing you need to know.
You are not alone
Although most men never talk about it, 30% to 50% of men above the age of 40 have erectile dysfunction, and their number is likely to surge to an astonishing 300 million cases worldwide by 2025.
Sexual function impairments come at a high cost. You have a negative perception of your body image which diminishes your self-esteem. Consequently, your interpersonal relationships are then negatively affected, and in general, your physical health gets worse.
That's not all. Obese men also have lower testosterone levels, almost half the circulating levels observed in normal-weight men. Being obese is one of the most common predictors of the need for testosterone replacing therapy.
Testosterone levels have been declining over the past decades which correlates to lower bone density which may lead to osteoporosis. Low levels of male hormones often accompany another sexual dysfunction called “hypogonadism”, a complicated word that defines a decreased functionality of sexual glands. Five million American men today suffer from hypogonadism and reduced testosterone levels.
There is Hope!
When overweight and obese men start a low-calorie diet their testosterone levels go up! A healthy diet is only one of the many lifestyle factors that are related to sexual. Maybe better sexual health is only an apple away!
Smoking, physical activity, alcohol, and substance use can all affect men’s sexual health (Mollaioli et al., 2020).
Healthy lifestyle modifications can improve erectile dysfunction as well, likely through a reduction of inflammatory markers which improves endothelial cell function. (Sullivan et al., 1999; Derby et al., 2000).
Studies showed significant decreases in inflammatory markers in men who underwent healthy dietary changes, in association with substantial improvements in reported erectile dysfunctions.
On the contrary, a typical Western diet, rich in red and processed meat, high-sugar foods, dairy, refined grains, salt, can increase inflammation levels. My suggestion is to eat real food!
What can you do?
If your body mass index ( BMI) is greater than 25, this means you are formally overweight, unless your weight is due to an excess muscle mass.
The most important thing you can do to improve your sexual function if you are overweight or obese is to lose weight. Although nothing can replace getting help from an experienced dietician or nutritionist, here are ten tips to start losing weight now:
Cut out sugar.
Reduce the number of sweet treats to a maximum of 2-3 per week. If you have a piece of chocolate or something sweet at the end of each meal, replace it with one piece of fruit. Look at the labels of the products you buy and choose those which do not list sugar or syrups among their ingredients. Yogurt, breakfast cereals, pasta sauces, and even balsamic vinegar are all frequently sugar-added. Buy the natural version instead.
Are you really hungry?
Before you eat, ask yourself if your hunger is real. Most of the time, we feel hungry; we just need to get distracted and to relax our brain by focusing on something that soothes us. Listen to some relaxing music, watch a video that makes you laugh, or simply call your funniest friend. All these activities will make your fake hunger disappear.
Stop eating when you are full.
It seems like obvious advice, but it is not. Most people continue to eat until they have eaten up everything they have on their plate. The good news is that you don’t need to throw this food away, some smart people invented both refrigerators and freezers a lot of time ago! I’m sure you have both of them at home.
Add More Veggies
Replace half of your usual portion of the most caloric foods (rice, pasta, meat, etc.) with double the amount of vegetables. Instead of a 200 g beef fillet with no greens, have a 100 g with 200 g of veggies. And don't forget better sexual health is only an apple away. And some spinach, too!
Choose healthy snacks.
Nuts are excellent sources of minerals and healthy fats, and they are also able to make you feel full. Have a handful or two during the day will help you keep your (real) hunger at bay.
Move more.
Stop using elevators, get off the bus one stop earlier, or walk the longest way every time you need to go from one point to another. These tricks will help you exercise a bit more.
Just Get Started.
Download an app for exercising 7-minute a day. Although it doesn’t seem much, it’s an excellent way to get started with some training you can do at home.
Always keep fruit and vegetables in your fridge.
Order them online if you don’t have the time to go to the local supermarket. You can also have a box of groceries delivered to your door every week if you want. Start each meal with a bowl of vegetables and conclude it with a piece of fruit, which will work as a small dessert. By doing this, you will end up eating half of the portion you usually have of your main meal. Keep in mind...Better sexual health is an apple away!
Drink water more often
Put larger glasses on the table and keep a bottle full of water on your desk will help you achieve this goal. The recommendation is to drink half of your body weight in water. If you do drink alcohol drink one glass of water for each alcoholic drink you have.
Find a Friend.
See if you can find a friend who is also trying to lose weight and partner with him or her. You can go walking together, exchange tips, and maybe visit the same nutritionist together. You will benefit from “sponsoring” each other.
By implementing each of the techniques described above, you will be able to lose weight during the upcoming weeks. I have given the same advice for many years to hundreds of clients, and they have been able to lose up to 20 kg ( which is approximately 44 lbs) and improve their sexual function. If you are clinically obese work closely with your health care provider.
Wait there's more!
Another issue that is worth important is to reduce your level of inflammation in your body which is a common mechanism in atherosclerosis. Often an anti-inflammatory diet is recommended to help to prevent heart disease.
Luckily, the same diet works well for improving erectile dysfunctions, since it is also connected to higher levels of inflammation. Not to mention that healthy blood vessels can help improve this problem and improve your sexual health.
There are several things you can do to reduce inflammation
- reduce alcohol use a
- lose weight
- stop smoking
- exercise
Tips to reduce inflammation and improve sexual health
- Omega-3's found in cold water fish are known to be anti-inflammatory so eat wild salmon or Arctic Char a few times per week.
- Choose fruit and vegetables of different colors
- Increase the amount of fiber you eat by adding wholegrain cereals, legumes, and plenty of fruit and vegetables for better gut health.
- Avoid processed food especially meat like cold cuts and sausages
- Coffee and tea (especially green tea) are rich in bioactive compounds that will boost your immune system and reduce your inflammation levels.
- Avoid sweet drinks
- Try a smoothie made with vegetables and a little fruit.
- Brazilian nuts are rich in selenium and will improve your thyroid function
- Use extra-virgin cold-pressed olive oil as the primary source of fat for cooking and as a salad dressing.
- Avoid spirits but a glass of red wine occasionally is OK.
- Add freshly-chopped herbs (parsley, marjoram, thyme, etc.)
With all the advice in your pocket, I think you are now well equipped to start your new life, improve your health, and enjoy a better sexual life as well. Improving your sexual health may not be an apple away, but having more fruit and veggies will help!
About the Author
Gianluca Tognon, the founder of the Swedish company“The Food Scientist” and Associate Professor in public health at the University of Skövde (Sweden), is an expert in public health, nutrition, and food science. Gianluca has worked for several years as a researcher in public health and nutrition in both Italy and Sweden. He has collaborated with private companies, schools, organizations, and coached hundreds of men and women to help them lose weight by eating a healthy diet. Gianluca has presented at several conferences and events in Europe and the USA.
More information about Gianluca is available at www.gianlucatognon.com/about.
References
Afshin, A. et al. (2017) ‘Health effects of overweight and obesity in 195 countries over 25 years’, New England Journal of Medicine. Massachusetts Medical Society, 377(1), pp. 13–27.
Aytaç, Mckinlay and Krane (1999) ‘The likely worldwide increase in erectile dysfunction between 1995 and 2025 and some possible policy consequences’, BJU International. John Wiley & Sons, Ltd, 84(1), pp. 50–56.
Derby, C. A. et al. (2000) ‘Modifiable risk factors and erectile dysfunction: Can lifestyle changes modify risk?’, Urology, 56(2), pp. 302–306.
Esposito, K. et al. (2004) ‘Effect of lifestyle changes on erectile dysfunction in obese men: A randomized controlled trial’, Journal of the American Medical Association, 291(24), pp. 2978–2984.
Esposito, K. et al. (2006) ‘Mediterranean diet improves erectile function in subjects with the metabolic syndrome’, International Journal of Impotence Research, 18(4), pp. 405–410.
Jasuja, G. K. et al. (2017) ‘Who Gets Testosterone? Patient Characteristics Associated with Testosterone Prescribing in the Veteran Affairs System: a Cross-Sectional Study’, Journal of General Internal Medicine. Springer New York LLC, 32(3), pp. 304–311.
Khoo, J. et al. (2011) ‘Comparing effects of a low-energy diet and a high-protein low-fat diet on sexual and endothelial function, urinary tract symptoms, and inflammation in obese diabetic men’, Journal of Sexual Medicine. Blackwell Publishing Ltd, 8(10), pp. 2868–2875.
La, J., Roberts, N. H. and Yafi, F. A. (2018) ‘Diet and Men’s Sexual Health’, Sexual Medicine Reviews, 6(1), pp. 54–68.
Mollaioli, D. et al. (2020) ‘Lifestyles and sexuality in men and women: The gender perspective in sexual medicine’, Reproductive Biology and Endocrinology. Reproductive Biology and Endocrinology, 18(1), pp. 1–11.
Sullivan, M. E. et al. (1999) ‘Nitric oxide and penile erection: Is erectile dysfunction another manifestation of vascular disease?’, Cardiovascular Research. Oxford Academic, pp. 658–665.
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[post_content] => It’s a fact: Guys are less likely to administer self-exams, eat healthy food, take their vitamins, ask for emotional support, and wear sunscreen. The price of their lack of self-care may be a high one. Real men take care of themselves!
The average male may be hastening his own demise by drinking and driving, having unsafe sex, or succumbing to suicide as a result of depression. The main reason? Men don’t want to be seen as wimps.
In our society boys often are told from a young age “don’t be a crybaby” and “take it like a man,” and many have been ostracized for showing vulnerability. When a boy crosses over into manhood, societal expectations don’t suddenly shift. If anything, there seems to be more pressure on men to “suck it up” with maturity.
If you’re a man, improving your odds of living a long and healthy life includes letting go of the harmful idea that the body is indestructible. I'll let you in on a little secret, real me take care of themselves.
Here’s a look at some of the greatest threats to men’s health.
Heart disease
There are many kinds of heart disease, all of which can lead to serious or even fatal complications if left unaddressed. The American Heart Association estimates that one-third of adult men have some form of cardiovascular disease.
The majority of heart disease occurs when the arteries—which carry blood away from the heart—become obstructed. Vascular health affects circulation all over the body, not just in and around the heart.
An early sign of heart disease may be erectile dysfunction, although not having erectile issues doesn’t mean you’re in the clear. Other symptoms of cardiovascular disease can include shortness of breath, pain, or weakness in the limbs, upper abdomen, or back.
Lifestyle factors such as eating habits play a huge role in determining the risk of heart disease and may prevent or even reverse the condition.
Cholesterol levels—a potential marker for heart disease—can be affected dramatically by diet. Cholesterol is found in all foods that come from animals: fish, eggs, cheese, and other dairy products, as well as red meat.
Simply choosing lean cuts of meat—or eating poultry—won’t get you off the hook. The cholesterol is mainly in the lean portion, and chicken contains as much cholesterol as beef. If eating meat is important to you, make it a point to thoughtfully manage how much and how often you consume it. Not only do real men take care of themselves they pay attention to what they eat, too!
Prostate problems
Prostate cancer is the most commonly occurring non-skin cancer in men in the United States.
As men get older, many experience enlargement of their prostate, sometimes causing painful urinary problems. But prostate ailments are not inevitable. Like so many other physical conditions, food choices can affect prostate health. High intakes of dairy products appear to increase the risk for prostate cancer, while selenium-rich foods such as sunflower and sesame seeds, cashews, mushrooms, garlic, and onions are beneficial to prostate health.
Because having a father or brother with prostate cancer increases a man's risk of developing the disease, it’s important to share your family history with your care provider.
Cancers
Increased body weight heightens the likelihood of developing several types of cancer, and other lifestyle choices also have an impact. For example, alcohol consumption boosts risk for cancer of the mouth, throat, liver, and colon. Meat—especially when it is grilled—is linked to increased risk of cancers of the colon and rectum, prostate, kidney, and pancreas. On the flip side, the fiber and phytochemicals in fruits and vegetables, especially leafy greens, helps reduce overall cancer risk. Real men take care of themselves and eat fruit and veggies, too!
Also be aware of environmental risk factors such as radiation from cellular technology. If you carry your phone in a pants pocket—near your reproductive organs, kidney, colon, etc.—you may want to reconsider.
Depression
An estimated six million men suffer from depressive disorders annually. Clinical depression—in both sexes—can cause sadness and a loss of interest in normal activities. Depression in men may also cause them to become withdrawn or to feel irritable, aggressive, or hostile. Those suffering from depression may suffer from headaches, backaches, or sleep problems that do not respond to normal treatment. Another symptom of depression in men is engaging in risky activities such as driving too fast, abusing drugs, or gambling.
Depression is common and treatable. Remember that what works for one person may not work for another, so consider various approaches. Professional guidance such as talk therapy can help. Therapy—by itself or in conjunction with other treatment methods—can give you tools to treat depression and the skills to prevent it from coming back.
If you're having suicidal thoughts, call for emergency medical help or go to the nearest emergency room.
Accidental injury
Unintentional injuries—including car accidents, drowning, traumatic brain injuries, and fireworks-related mishaps—are a top cause of death among men.
To stay safe, use common sense. Wear your seat belt. Follow the speed limit. Don't drive or operate machinery under the influence of alcohol or any other substances. Use a lifejacket. Have someone hold the ladder.
Real Men Take Care of Themselves
Small steps can go a long way toward a longer, healthier life.
- Maintain a healthy weight
- Engage in some type of physical activity every day
- Eat a diet of mostly whole, non-processed foods
- Monitor essential numbers like blood pressure, cholesterol, and blood sugar
- Get routine medical care and physical examinations
- Perform routine home testicle exams
- Stay mentally active
- Maintain close relationships and seek support from a circle of friends
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[post_content] => Your gut and its inhabitants, the microorganisms that make up your gut microbiome have many key functions that influence your overall health. A healthy gut microbiome is important for men and women of all ages and something to take into consideration when it comes to your lifestyle and dietary choices. I bet you've never thought to feed your beneficial bacteria.
Research continually shows that your gut microbiome can influence your overall health. Specifically through the production of metabolites that can positively or negatively interact with your immune, cardiovascular, metabolic, and nervous systems.
Although a ‘healthy’ gut microbiome has yet to be defined, there are properties that are strongly associated with healthy people. Bacterial diversity describes the balance of the different types of bacteria. It is a measure of how many different types of bacteria are present and their amounts. Bacterial diversity is important especially to increase the beneficial bacteria.
Healthy people tend to have a higher bacterial diversity compared to people with conditions such as metabolic diseases and some autoimmune diseases[1] (Valdes et al 2018). A low diversity can suggest poor microbiome health and reduces the resilience of your gut microbiome to disturbances[2].
Short-Chain Fatty Acids
One of the key functions of your gut bacteria, when fed the right foods, is the production of Short-Chain Fatty Acids (SCFAs). SCFAs contribute to important bodily functions such as managing your appetite, maintaining a healthy gut barrier, suppressing inflammation, managing your blood sugar levels, and supporting healthy digestion3.
Interestingly, we also see that gender can play a role in the makeup of the gut microbiome, for example, using Microba’s own Discovery Dataset of 6,000 people, we are able to predict gender with an accuracy of 90%! We also see species differences in men and women, where women have higher levels of the bacteria Akkermansia, and men were more likely to have Faecalibacterium prausnitzii present.
What you eat is an influential factor in your microbiome’s health! Certain foods can positively influence the levels of beneficial bacteria, whereas other types of food can fuel not-so-beneficial bacteria. It can also impact your gut bacteria’s ability to produce metabolites that are beneficial for your health. So, beneficial bacteria are important to think about when deciding what you are going to eat!
Prebiotics help to support a diverse microbiome. Prebiotics are food ingredients (found in plant-based foods!) that cannot be broken down by human enzymes. They travel undigested through the small intestine to the large intestine where they promote the growth of beneficial bacteria[3]. Many (but not all) prebiotics are plant fibers.
Fiber & Fermentation
Your gut bacteria use a process called fermentation to extract energy from this undigested fiber, which results in the production of SCFAs[4].
If our gut bacteria are unable to find fiber to ferment, many bacteria can also ferment excess protein in the diet. It's not an ideal process as it can increase inflammation 2. When you eat a high-fiber diet every day, you can reduce the amount of protein that is fermented by your gut bacteria and reduce its potential to produce pro-inflammatory metabolites.
The key to consuming a high fiber diet is to load up on plant foods such as fruits, vegetables, whole grains, nuts, seeds, and legumes every day2.
For many people, it may be attractive to simply take one of the gut health products available on the market. However, most beneficial foods your gut bacteria thrive on are readily available at the local grocery store and require minimal preparation time!
In fact, here are some simple and affordable ways you can start including more plants into your diet to improve the levels of beneficial bacteria in your gut:
How to Feed Beneficial Bacteria
- Eat a varied diet. Instead of choosing the same fruits and vegetables each day, try mixing it up by eating what is in season. Think about all the colors of the rainbow. You could also alternate between a high fiber bran-based cereal and oatmeal for your breakfast.
- Get creative with your meals by adding lentils or chickpeas to salads. Swap regular wheat pasta for buckwheat pasta or try cooking with alternative grains like quinoa, couscous, or polenta instead of rice.
- Try ‘Meat-Free’ Mondays! One vegetarian meal a week is a great way to increase fiber in your diet. Vegetables are no longer considered a side dish and should be the main feature of your meals! Legumes, chickpeas, and beans can be added to your meals when eating vegetarian to boost the protein content to maintain a healthy balanced meal.
About the Author
Bianca Maree is a specialist Accredited Practising Dietitian and Lead Microbiome Coach at Microba. Her expertise is in managing food intolerances associated with Irritable Bowel Syndrome (IBS). She is passionate about understanding how the microbiome and other lifestyle factors can impact IBS sufferers and how an integrative approach can better manage this condition.
References
[1] “Role of the gut microbiota in nutrition and health."
[2] "Diversity, stability and resilience of the human gut microbiota.”
[3] Gibson, G. R. et al. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nat. Rev. Gastroenterol. Amp Hepatol. 14, 491 (2017).
[4] Singh, R. K. et al. Influence of diet on the gut microbiome and implications for human health.
J. Transl. Med. 15, 73 (2017).
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[post_content] => A Case Taking a Daily Multivitamin
Did you know that the World Health Organisation estimates that more than 2 billion people worldwide are deficient in the vitamins and minerals essential for health?
Granted, the majority of these 2 billion people live in developing countries. However, this nutrient deficiency or micronutrient malnutrition (MNM) is also widespread in industrialized countries. That would be us in the US, Canada, and Australia among others.
Studies show that 77 percent of men in the United States are low in magnesium, many are deficient in vitamin D and vitamin B12. Regular use of antacids for heartburn is associated with low levels of B12.
In Australia low levels of calcium, iron, vitamin b6, and magnesium are common. Additionally, vitamin D deficiency affects just under 1 in 4 Australians.
The United States and Australia are wealthy countries so why are we experiencing nutrient deficiencies?
In wealthier countries, higher incomes, greater access to a wider variety of micronutrient-rich and fortified foods, and better health services are all factors that should lower the risk and prevalence of deficiency.
What are we missing?
Eating a diet that contains a high proportion of energy-dense ( high in calories) but micronutrient-poor, processed foods increases the risk of MNM. Offen referred to as the “hidden hunger” these deficiencies represent a health challenge more common in the western world than was previously thought.
In fact, A 2017 study by CSIRO found that four out of five Australian adults were not getting the recommended amount of fruits and vegetables.
Just 1 in 10 adults in the United States meets the federal fruit or vegetable recommendations, according to a study published in CDC’s Morbidity and Mortality Weekly Report (MMWR).
Digestive diseases associated with leaky gut such as IBS or celiac disease are also a problem. These diseases (conditions) cause malabsorption of nutrients which over time is a contributing factor to MNM.
Health issues associated with mild nutrient deficiencies
- low energy
- compromised immune function
- cognitive symptoms
- reduced ability to deal with stress
If neglected all of these can lead to decreased health and wellbeing. A high-quality multivitamin and mineral, whilst not a replacement for a healthy diet, may help rectify some of these deficiencies.
Additional Challenges
It is no secret that men in modern society are under more pressure than ever before. Personal finances, family issues, and personal health are the top 3 causes of stress with the novel Coronavirus compounding that stress.
In these uncertain times, personal health may become even more difficult and stressful to maintain.
Good quality food in a diverse diet is hard to achieve on a regular basis at the best of times, let alone in 2020. Yet the health benefits are obvious. A well-balanced diet gives you the
- the energy you need to keep active throughout the day
- promotes growth and repair
- helps you to stay strong and
- prevents other diet-related illnesses
Some data suggest that 90 percent of men fall short in one or more of the 16 essential vitamins and minerals at some stage of their lives. Therefore, it is obvious that a typical western diet may not be enough to provide all the required nutrients for optimal health.
You Should Take a Multivitamin
With this in mind, more of us are turning to dietary supplements specifically multivitamins to fill the nutrient gap. This is not to say multivitamins should replace a good diet. They can, however, help when you don’t have the ability to eat the recommended 5-6 servings of veggies per day and 2 servings of fruit.
It is important to be aware that all multivitamins are not the same. Many contain all synthetic vitamins and minerals as well as b-vitamins in their inactive forms.
Multivitamins that have naturally-sourced vitamins, minerals, and activated B-vitamins are more bioavailable in your body. This means that nutrients are better absorbed and utilized and are less likely eliminated when you go to the bathroom.
Whole Earth & Sea® has developed both a Men’s Multi and a Woman Multi formula that is a non-GMO, broad-spectrum supplement with food-sourced nutrients to achieve optimal bioavailability. We make this Multi from the highest quality organic ingredients. These powerful multivitamins are sourced from plants such as amla, lichen, algae, kelp, natto, garlic, tomato, and sunflower. You get a full range of nutrients and activated b vitamins that you need.
BIO: Shauna Anderson BSc. Adv Dip Nat. Naturopath & Whole Earth & Sea Expert.
[post_title] => Nutrient Deficiency and Multivitamins
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[post_content] => Have you ever been starstruck? It's such a strange feeling when you bump into a celebrity who you've admired from afar. You even feel like you "know" them. I met Billy Joel in an elevator in Philadelphia, the same elevator that I first saw my husband. Most recently I was given the chance to interview Dr. Michale Gregor, founder of NurtitionFacts about how a healthy lifestyle helps defend against COVID 19.
If you have not heard for him, Michael Greger, M.D. is a licensed general practitioner specializing in clinical nutrition and is a founding member and Fellow of the American College of Lifestyle Medicine. He is one of the top experts in his field and is consistent in his message about how a healthy lifestyle helps defend against COVID 19.
Dr. Greger is a New York Times bestselling author and internationally recognized professional speaker on a number of important public health issues. He has testified before Congress; and appeared on shows like The Colbert Report and The Dr. Oz Show where his intellect and wit can truly be appreciated.
At NutritionFacts.org Dr. Greger shows you what the latest science says about your favorite foods to help you make the healthiest choices for you and your family. Your choices are the basis of how a healthy lifestyle helps defend against COVID 19.
In this short interview, Dr. Gregor explains how a healthy lifestyle helps you defend against COVID 19.
[video width="1280" height="720" mp4="https://www.livinghealthylist.com/wp-content/uploads/2020/05/Dr-Michael-Greger.mp4"][/video]
PS: Get a copy of Dr. Gregers Book How Not To Die, here!
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[post_content] => Congratulations, you're a new mom! Maybe you've put off having children to focus on career, struggled with infertility, or just decided that now the time was right. You've experienced pregnancy, labor, delivery, and finally, you can bring your baby home and relax. Right? Many new parents, especially those who have waited to have children do not realize how much a new baby disrupts your entire life, at least for a while. The new center of your universe needs so much from you, 24/7 leaving you feeling overwhelmed and sleep-deprived. So, it is essential for you to learn how to get sleep with a new baby in the house.
Why is sleep so important? Sleep deprivation has a cumulative effect that builds over time. When you are experiencing a lack of sleep, you put your health at risk.
Sleep deprivation affects your mood, body, cognitive abilities, and potentially all aspects of health. This is especially troublesome for new parents because losing sleep can increase your chances of postpartum mood problems.
Here are seven helpful steps you can take to get more sleep, survive, and thrive postpartum.
Step 1: Sleep when the baby sleeps
This may seem counterintuitive, but trust me, you need this.
You may be tempted to take advantage of the time you have to yourself as the baby sleeps. You may want to do some household chores and check things off your To-Do list. Believe me, this is not a good habit to develop. Your baby needs you to be alert when they are awake, so when your baby sleeps, you should sleep.
Remember that boring speech they give you on the plane before takeoff? You always put the oxygen mask on yourself before helping a child. If you are sleep deprived, you may be unable to care for your baby and could inadvertently put your child at risk. For example, being too tired to safely drive a car. Make sure you are grabbing those Z’s together.
Step 2: Get a meal train together
Cooking healthy, nutritious meals takes time- something that may be in short supply for many new moms. Joining a meal train can be a lifesaver. Meal trains are a great way to organize giving meals to someone who has undergone a significant life event, such as having a baby.
How do you set up a meal train? There are several websites that can help you out. Most operate like a gift registry- friends and family can choose which days to bring you meals. If the idea of setting this up sounds too daunting for you to take on, ask a friend for help in organizing this. You will be grateful that you did.
Step 3: Take morning and evening supplements
Having a baby is physically and emotionally taxing on mothers. One reason is the depletion of vitamins and minerals, which affects all aspects of your health, including sleep. It is essential to replenish and rejuvenate your body now to avoid further issues. Supplements such as a multivitamin, magnesium, and energy support are great choices.
Step 4: Make protein smoothies for easy nourishment
Protein is important for any diet and especially for postpartum women. Protein provides energy, supports hormone production, builds and repairs tissue, maintains muscle, and more.
Check out these articles:
Step 5: Phone a friend or family member for help
Don’t be afraid to ask for help! Taking care of a baby is a lot of work. Develop a plan with your family and/or friends to assist you with watching the baby or doing some basic chores for you. You might find that your friends are eager or even relieved to have a concrete way to help.
Step 6: Get at least 30 minutes of time to yourself, away from the baby
Taking care of an infant full time can be extremely stressful. Give yourself permission to take care of you. This may seem hard to do for a new parent, but it’s necessary to recharge your batteries. This also provides opportunities for your baby to bond with other people, which helps prepare them for childcare. If you don’t take time for you, it will be that much harder to care for your baby.
What can you do when you are away from the baby? Try to focus on you and not on your to-do list. This is a time to nurture yourself. For instance, you might try going for a walk, spending time with a friend, or exploring your creativity with hobbies such as painting or music.
Step 7: Practice pranayama breathwork
As a new mom, it’s just as important to address your emotional health as it is your physical health. A worried, galloping mind can make it hard to drift off. Simple techniques such as pranayama breathing can help to calm a stressed mind and put you on the fast track to snoozeville.
Pranayama breathing techniques are commonly used as part of yogic practice, however, they can be used anywhere.
A few styles to try include alternate nostril breathing (Nadi Shodhana Pranayama), diaphragmatic breathing (Yogic Pranayama) or left nostril breathing (Surya/Chandra Bhedana Pranayama). This last option is a great place to start, as it is one of the most effective ways to induce sleep.
Try this: Do this right before going to bed. Lie in a comfortable position and close your right nostril with your right thumb. Close your eyes and gently inhale and exhale through your left nostril. Focus on your breath as you do this simple breathing technique. Continue for at least 5 minutes.
Life as a new mom is tough, but hang in there! Implementing just a few of these helpful steps can make a huge difference in your quality of life, leaving you more time to enjoy your little one.
Please connect with us here and let us know if you have tried one of these methods or if we can help you in any way.
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[post_content] => There is a common myth that eating healthy and fresh, including organic produce, dairy, and meats, is expensive and is out of reach for many families. As a Personal Finance Coach & Educator, I have indeed seen clients spend thousands of dollars per month on their groceries and supplements. After all, when you don’t have your health, what else is there? Some would argue it is worth holding on to, or restoring, at any cost. I assure you that you can eat well without going broke!
But what about those of us that want to feel great and sustain eating well, while living within our means?
On the heels of the recent Living Healthy List "Diet Demystified Summit" (here's just one interview that talks about food. You can get gain access here if you missed it) I want to provide some tips and a resource for those who struggle with the balance between eating healthy and how much they spend on eating healthy.
The truth is, you can afford anything you want to if it is a priority. You just can’t afford everything you want all at the same time. Like sticking to a diet, successful money management takes discipline. However, it doesn't have to be out of reach. You truly can eat well without going broke.
If following a healthy lifestyle and diet seems out of reach because of the expense, try these steps
Know what is coming and going
Also, how much you can designate towards your groceries, supplements, take out, and eating out (in that order). You do this through budgeting or a Spending Plan. There are many different tools out there from apps. to pen and paper. The key to success with this is finding a system that works for you. The tool I use myself, and successfully with all of my clients, is a Google Doc. The tool is intentionally partially automated. It is easy to use and revisit on a regular basis to connect with your money. You can gain free access to that tool here: www.bossbudgetingblueprint.com, along with step by step instructions on how to use it to set up your spending plan.
Prioritize
If organic produce, dairy, and meat are important to you, and you have a limited budget, ensure that this is your first spending priority in what you do have to spend. Supplement the rest with “as clean” as you can, and it may be less in order to get the quality. In this case, less is more. If you find you do not have funds for other lower priority items, such as filler snacks, eating take out and going out, for example, reduce or cut those spending items out as they are not your #1 food spending priority. Knowing that you have a plan aligned with your values, and are focused on what is most important to you (healthy, whole, organic food) will make it easier to say no to those items that are less of a priority. The processed snacks are just not a spending and health priority for you right now.
Budget for a Splurge
All discipline and nothing exciting or rewarding to look forward to is no fun. It is also a recipe for feeling defeated when you so cheat. Be sure that shorter-term (every 2-4 months), or each month, there is room in your spending plan for divulgence. A nice meal out where you can spend quality time on great food with friends, for example. The pricier supplement or “want” but not need, is another example.
To keep going with this, I have a 5-Step Grocery Reduction Plan I’d love to share with you. Simply connect with me via e-mail, and I’ll send lots more ideas on how to reduce your grocery spending.
Image by RitaE from Pixabay
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[post_content] => Hey, Its Dr. Melissa Brennan! I know right now everything in life is out of balance. It seems that since our routines have all but gone out the window that our eating habits have followed. That may be OK for a day or so but not for longevity. Why? Because eating food full of preservatives, additives, and sugar can crash your immune system.
FACT:
- Sugar is 8 x’s more addictive than cocaine.
- Sugar cause obesity, inflammation (disease), feeds cancer, dementia, type 2 diabetes, depression, infertility, impotence, depression, and brain function.
The average American consumes 17 teaspoons (71.14 grams) every day. That translates into about 57 pounds of added sugar consumed each year, per every person in America.
The American Heart Association (AHA) recommends the following guidelines:
- 6 teaspoons (25 grams) of added sugar/day = 100 calories/day for women
- 9 teaspoons (38 grams) of added sugar/day = 150 calories/day for men
- 3-6 teaspoons (12 - 25 grams) per day = 50-100 calories for children
Nearly one in four teenagers pre-diabetic or diabetic.
If we stop paying attention to our eating habits until "things get back to normal" our health and the health of our kids will ultimately suffer!
In the video below I talk more about the Do 's and Don't to keep your immune system healthy and to help you focus on the foods we should be eating.
Tip: Its one of Living Healthy Lists Pillars of success. Eat Real Food!
[video width="1280" height="720" mp4="https://www.livinghealthylist.com/wp-content/uploads/2020/04/Meilssa-digestion-1.mp4"][/video]
“Let food be thy medicine and medicine be thy food.”
― Hippocrates
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[post_date] => 2020-04-01 16:30:47
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I'm writing to you during Week 2 of my Co-Vid quarantine. I don't know about you but I'm not quite feeling quite myself. Rather than wallow or get stressed out, let's do something constructive. It's time for a Pantry Raid! I've given you three self-care recipes using items from your pantry.
I can see very clearly the image of a picture I saw once of a woman jumping headfirst into a glass of wine. And... I imagine that most of us want to recreate our own version of that same picture right about now.
Throw into the confusion of these times, two boys, ages 5 and 2 who are a whirlwind of nonstop energy and what appears to be slightly stubborn defiance disorders. They are home now with me all-the-time. I love them but... I know you feel my pain and I yours.
So, What do we do about this?
I love talking to my clients about the importance of self-care. Let's be honest, right now we have absolutely no excuse not to commit to daily self-care. Even if it's just for 20 minutes, while one child is napping (little blessings) and the other gets some TV time. It's a chance to feel a little bit more whole, a smidge more like yourself and a lot more hopeful.
There are so many ways to enjoy self-care that are quick, easy and can be done in the comfort of home. You'll find all you need in your pantry. Whether you choose a face mask to liven up your skin, perform facial pressure point self-massage or create a homemade hair mask, it's all part of taking care of yourself. Maybe its self-exploration, being your own person (not just mommy) or simply to feel better so you can be the best you for your family.
Here are a few of my favorite homemade recipes that include items that I
know you already have in your well-stocked pantry! No TP necessary.
Recipe 1: Anti-Inflammatory Honey Spice Mask
Honey is pretty spectacular. It's antimicrobial, it's a humectant, and it's delicious. Bet you have some in your pantry! This involves adding a little cinnamon and nutmeg to act as anti-inflammatories and also make the entire concoction smell like a hot toddy...or maybe some other, un-boozy thing? I dunno.
Ingredients
1/4 cup pure honey
1/2 tsp cinnamon
1/2 tsp nutmeg
How to:
- Add honey to a small bowl. Extra points if you use raw Manuka honey, which can even be classified as a medical-grade antimicrobial agent.
- Add cinnamon and nutmeg.
- Give it a good stir
- Scoop the mix and pat it on your face
- Wait 15 minutes.
- Wash with warm water so the honey dissolves and you're done
Recipe 2: Exfoliating Yogurt Lemon Mask
Yogurt has lactic acid and hydrating lipids, and lemon has citric acid. Put 'em together and you have a gentle exfoliator that moisturizes, too. OK, so with this recipe you'll find the ingredients in your fridge and not the pantry. Unless that's where you keep your lemons.
Ingredients
1 cup full fat, unsweetened yogurt
1/2 lemon-juiced
How to:
- Mix yogurt and lemon together in a small bowl
- Give it a good stir
- Scoop the mix and pat it on your face
- Wait for 10- 15 minutes. Note: Depending on how much exfoliation you want (and how long you can stand to lie around with yogurt on your face), you can leave it on for 10-15 min.
I know you don't know what day it is anymore but let's assume it's Sunday Spa Day! Your bathroom awaits. Let's not forget our parched locks from the winter. Obviously I'm a little skin biased but when hair is referenced as your “ultimate accessory,” I'm not going to completely argue that.
Recipe 3: Coconut Oil, Avocado & Honey Hair Mask
Coconut oil is truly a magical ingredient for your hair. It keeps it soft and prevents hair breakage because of its high moisture retaining capabilities. Coconut Oil is loaded with fatty acids, it penetrates the hair more deeply than regular conditioners. The avocado in this offers nearly 20 different vitamins and minerals to add shine, moisturize and even help protect your hair against heat and everyday wear. Eggs are rich in Vitamins A, D, and E, proteins and fatty acids, which help retain the luster and shine in your hair. As your hair is mostly made of protein, this extra boost to the hair leaves it feeling healthy and restored.
Ingredients
1 avocado
2 eggs
1 TBS honey
1 TBS coconut oil
How to:
1. Mash avocado and put the mash in a mixing bowl.
2. Add eggs, honey, and oil to the avocado mixture and mix well.
3. Apply to your hair from the ends to the roots. Bonus if you have a shower cap to put on.
4. Let sit for 15-20 minutes, rinse.
Prepare for your own hair commercial!
If you have questions about any of these recipes please
contact me and I'll answer away!
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[post_content] => How will you remember this time of early 2020? How did you live? Will you recall how you were possibly quarantined, riddled with angst and fear, hoarding toilet paper?
OR...
Will you remember how for the first time in a long time your family shared meals together, played games together, talked, laughed, and loved together? It's time to flip the switch for a more enjoyable social distancing experience.
The way you took the time to relax and partake in some self-care and reflection. You finally finished that project you put off. Implemented your health and exercise routine? The constant and elevated stress of daily living and working melted away, allowing you to be more mindfully present in each moment?
Social distancing has given us the gift and opportunity of being able to do a lifestyle “re-set”. Living a more enjoyable and meaningful life. Gratitude, compassion, empathy, and joy can be the positive side effects of this virus….if you let it.
Covid-19 is, of course, a very serious virus that we all must take seriously and partake in the necessary preventative measures to avoid spreading. We must each be socially responsible and look out for not only ourselves but the potentially vulnerable among us, our seniors and the immunocompromised population.
Equally as important is creating a calm and healthy environment for you and your loved ones. An environment where you boost our immune system, exercise our body, as well as show our minds some love and care.
You may feel unable to let go of the anxiety and fear you are currently experiencing, however, it’s a scientific fact (with continuing studies) that living with a positive mindset can lead to a healthier and more positive life. With less stress, too!
Flip the Switch
When you “flip the switch” on how we feel and experience what is happening right now, we could ultimately lead a less stressful, healthier and dare I say…more enjoyable social distancing experience.
Here are some ideas and resources for you to implement during this time that can help you and your families find peace, love, and joy in the coming months.
First, although you’ve probably heard it a hundred times, you can never hear it enough. Here are the recommendations from the Centers for Disease Control and Prevention (CDC)to immediately protect yourself and others. (Click on highlighted link).
Now that you have implemented the steps to keep you and others safe from possible contamination, let’s talk about how to keep your body safe and healthy in case you are exposed to this extremely contagious virus. You are taking precautions on the outside of your body, but what about on the inside; both your physical and mental health? Is your body prepared to defend itself?
Good gut health is linked to a healthy immune system. Did you know that 70-80% of the body’s immune cells are found in the gut? Having a healthy gut will make you less susceptible to colds, flu, and other viruses, as well as infections. By eating a healthy and nourishing diet, you are keeping your gut healthy and therefore are automatically boosting your immune system.
Steps to Good Gut Health
- Eat fresh whole foods, preferably organic (as conventional may be laden with pesticides and hormones, which can compromise your gut health). Include lots of fruits and veggies and lots of greens. Try to “Eat the rainbow”, consuming as much as you are able. If its difficult to find fresh fruits and veggies on a regular basis, these are the ones that last the longest, as well as other foods to help you get by:
- Eliminate processed foods and sugars, as these are big gut and health disruptors, which can lead to a compromised immune system.
- Eliminate alcohol. Maybe enjoy a glass of Clean Crafted Wine at the weekend!
- Take a good probiotic. Probiotics may help boost your immune system and protect against infections.
- Eat probiotic foods such as unsweetened plain yogurt (add your own fruits and a little maple syrup or honey for sweetness), Kimchi (KimChee) (a fermented Asian cabbage), sauerkraut (fermented in brine) and pickles in brine.
- Eat bone broth, which is so nourishing and healing for your gut. You can make your own, or purchase a reputable organic brand. I like Osso Good and Kettle & Fire (use Code: MenoMagic for 15% off).
- Take Supplements: If you aren’t able to find enough of these whole foods due to sparse shelves at the market, possibly supplement with a professional-grade multivitamin, and other supplements that could boost your immune system. Always check with your doctor before beginning any supplementation, especially if you are taking any other supplements or medications.
- Shop for Healthy Foods online: A great source for healthy and organic foods delivered right to your door is Thrive Market!
Immune Boosting Supplements include:
- Zinc
- Vitamin C
- Vitamin E
- B6
Other ways to boost your immune system
- Get plenty of rest and sleep! Aim for 7-9 hours each evening and get to bed by 10 pm for your best sleep.
- Drinks lots and lots of water! At least half your body weight in ounces. Herbal teas count, as wells as unsweetened flavored seltzers.
- Gentle exercise. You may not be able to get to the gym, but if you have access to YouTube, then you can do just about any type of gentle exercise in the comfort of your own home. Yoga, mat Pilates, Tai Chi, stretching and more. Here is a great option from Peri & Menopause Movement Coach Tracy Seider for FREE Online Movement Classes.
- Eliminate smoking and vaping. Health experts say smoking and vaping weakens the function of the lungs and could leave people more susceptible to coronavirus (COVID-19)
- Use high quality pure essential oils in your home to boost your immunity and stay calm.
Small lifestyle changes can help you thrive.
Essential Oil Blends from The Aromahead Institute
Reduce airborne germs with this spicy, piney diffuser blend! It not only makes your room smell amazing—it strengthens immunity with every breath.
Spicy Pine Diffuser Blend
- 4 drops White Pine (Pinus strobus)
- 2 drops Cardamom (Elettaria cardamomum)
- 2 drops Clove Bud (Syzygium aromaticum/Eugenia caryophyllata)
- Use this blend in an aromatherapy inhaler to help with anxiety
Dana’s Calming Inhaler Blend
- 5 drops Geranium (Pelargonium graveolens var roseum)
- 5 drops Plai Central (Zingiber cassumunar)
- 2 drops Spearmint (Mentha spicata)
- 3 drops Hemlock spruce (Tsuga canadensis)
- Add to an empty Aromatherapy inhaler.
How to Remain Calm, Mindful, and Happy
We are obviously feeling a good amount of stress with concerns of the Coronavirus Pandemic, including feelings of fear, helplessness, and confusion. We have to be diligent regarding our health and that of our loved ones while trusting that all is being done to keep us safe. Stress and anxiety can lead to serious health issues, so while we must address what is happening in the world around us, we must also find ways to alleviate its’ effects on our minds and bodies. This is so very important when we are talking to our kids and grandchildren as well.
Here are some ways to reduce the stress you may be experiencing. The whole family can do them together!
- Deep Breathing exercises. Your breath is a powerful tool to ease stress and make you feel less anxious. Here is my favorite: The 4-7-8 Breath by Dr. Andrew Weil.
- Meditation: Spending even a few minutes in meditation can restore your calm and inner peace and help you live a more stress free life! Anyone can practice meditation. It’s simple and inexpensive, and it doesn’t require any special equipment. There are even free Apps you can use. I like Stop Breathe Think.
- Gentle Exercise: Again simple daily workouts with Yoga, Pilates, and walking can boost those serotonin levels and reduce anxiety.
- Gratitude Journaling: Focusing on and appreciating all of the good in our lives provides us with the ability to open ourselves up to more abundance. If you begin each day with writing down the things that you are grateful for, it has set your tone for the day in the most positive way you could ever imagine. You can also do this just before bedtime, which can make for a more peaceful sleep.
- Read Inspirational books. Some of my favorites can be found here: Inspirational Books
More Stress Relievers
- GET OUTSIDE! You can practice social distancing while still spending time in the fresh air and sunshine. You still have to live! Vitamin D is a natural immune booster. Wiggle your toes in the sand, take a hike, maybe some forest therapy aka Shinrin Yoku, or explore areas close to home that you previously never had time for.
- Cut back on watching the news. Stay informed, not inundated.
- Consider supplementation with known stress relievers like Magnesium and L-Theanine or Adaptogen herbs such as Ashwagandha and Maca root.
- Take a hot bath with Epsom salts.
- Have a positive mindset. There is the true science behind this!
How to Not to Stir Crazy!
What we can do to keep from going stir crazy while enjoying our families and creating lasting memories.
We will live in close quarters for an undetermined amount of time. Hopefully, it won’t be too long, but maybe just long enough for us to get back to US. What I mean is, in the past decade or so, there has been a slow decline in communication and family dinners. We seem to have more social media and less social interaction. This really could be a game-changer for families. A chance to reconnect, communicate, and create lasting memories. I’ve compiled a list of activities and websites that you and your loved ones can enjoy together.
Educational Sites:
Family Activities & Sites:
Since we are trying to protect our seniors with social distancing, a great way to stay connected is to have a ZOOM Party with the grandparents, other loved ones and friends! You can log in and connect!
Projects & Activities for the Parents or Grandparents
- Transfer those old VHS tapes to a digital source.
- Clean the attic
- Spa Day! Use some organic products and have fun! Take a bath. Do facials. Maybe give each other a shoulder massage.
- Complete a project you’ve put off.
- Remember that hobby you never had time for? Well, you do now!
- Learn a new language online
- Be creative! Paint, knit, sew, write!
- 44 Easy Craft Projects for Adults.
- Read! Free and Liberated E-Books
- Read! Hathi Trust Digital Library
- Hallmark Christmas Movies!! (ok this one is for me! haha)
That should be enough to get you started! I will update as I find new resources.
This can be a truly blessed time if we have the right mindset. I hope that you will look back on early 2020 as a time that you reconnected with loved ones, changing your lifestyle for the better. Do you now pay attention to the health of your mind, body, and relationships? Have you, experienced newfound gratitude for all those things which until March of 2020 we somehow took for granted.
Wishing each and every one of us a very Magical life. We’re in this together.
Cheers & Love!
Lorraine
PS: My posts may contain affiliate links.
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[post_content] => How many times have you heard others say or thought to yourself, “well it’s just my genes so there is nothing I can do about that!”? I'm here to tell you something really exciting... you can actually reprogram your genes!
We commonly think of our genes as fixed traits that we inherit from your parents, such as hair and eye color, height, personality characteristics, predispositions to alcoholism, flat feet, heart disease, and the list can go on. Lifestyle behaviors do not have much influence over these types of inherited traits but you can directly influence the genes involved in health and wellness. Specifically, the genes that influence muscle development, body fat storage, inflammation, and other aspects of general health and longevity.
On a journey towards optimal health, you get to uncover which lifestyle choices
UNLOCK your own unique genetic potential.
Genetic Reprogramming
Think of your genes like an assortment of “on/off” switches, because they
continually direct the production of protein molecules (through processes known as transcription and translation) that influence every element of body function and structure. You can turn these genes on or off with signals provided by the food you eat, type of exercise you do (or don’t do), sleeping habits, sun exposure, etc.
The process of gene reprogramming can happen in as little as 21 days of lifestyle medication.
Essentially, we all have different genetic versions of ourselves and based on how we choose to eat and live, we can unlock those different versions.
Otto and Ewald, pictured here in 1969, are German twins who possess identical copies of the genes their parents gave them. They achieved notoriety in scientific circles as a compelling case study for how the environment influences gene expression. Otto trained as a distance runner, while Ewald trained for brief, explosive throwing events in track & field.
Otto and Ewald are a good representation of the concept that lifestyle
behaviors can alter gene expression. The brothers have an absolutely
identical set of genes, but with tremendously different outcomes due to
lifestyle habits. Both of them are apparently athletic and healthy.
Dr. Cate Shanahan tells us that, "Your familial genes predict what kind of bad luck you will have if you engage in adverse lifestyle practices."
What is your weakest link from a genetic standpoint? Perhaps it's heart disease or cancer. Maybe you won the genetic lottery, and you could live to be the age of 100 while smoking every day and not taking care of yourself. unlikely!
Each twin directed gene expression to their particular goals, which involved improving their health. Ultimately, that's all that really matters.
The Role of Inflammation
Acute inflammation is important for healing (think of a swollen sprained ankle) as it allows the body to shuttle nutrients into an impacted region quickly for a speedy recovery. Chronic (constant) inflammation, however, is harmful to your overall health because it causes undesirable gene expressions and mutations that lead to a majority of modern-day chronic illness.
What Causes Chronic/Systemic Inflammation
Modern lifestyle choices contribute to inflammation through diets too high in carbohydrates, Omega-6 fatty acids, sugars, chemicals, and more. Other lifestyle factors such as stress, sleep patterns, chronic exercise patterns, and environmental toxins all contribute to turning certain familial genes on or off.
Decrease Inflammation and Optimize Your Health
Now that you understand how our modern lifestyle impacts our health by turning off certain health-promoting genes and turning on less desirable genes of chronic illness/disease through inflammation, you may be wondering how to optimize your genetic potential so you can look, feel, and perform your best. The best nutrition and lifestyle template to follow for optimal gene expression is a primal lifestyle.
How to Live a Primal Lifestyle
- Eat plants and animals – there is a lot of variety within the categories of
meat, fish, fowl, eggs, vegetables, fruits, nuts, and seeds. This results in a comparatively low-carb, high-fat diet by conventional wisdom standards.
- Don’t Eat – poisonous things such as processed foods that are
chemically altered and high in industrial seed oils, sugars, grains,
artificial colorings, preservatives, and other chemicals. There is a difference between food and an “edible consumer product”.
- Exercise adequately – it’s important to move your body, embark on resistance training, and sprint occasionally. However, chronic cardio can be as inflammatory as not moving at all.
- Manage your mindset to reduce the impact of stress. Click here for some tips to reduce stress.
- Create healthy sleep patterns
- Enjoy your life by expanding your mind, learning, playing, and buildingcommunity. Have fun!
Summary
You can optimize your genes with a primal lifestyle vs set up for various chronic diseases and ailments caused by systemic inflammation from a modern-day diet a lifestyle.
I hope you feel motivated and empowered to optimize YOUR unique set of
genes and unlock your own genetic potential. Amazingly, many of these
genes can be turned on/off in as little as 21 days. Therefore, you are
potentially less than one month away from feeling better than you have in
years. Curious? Connect with me here!
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[post_content] => What does it take to achieve your best health for ourselves and our community? Can lifestyle changes like diet and exercise help you achieve your best health?
Mental health, obesity, and diabetes are among the leading health priorities facing our community and 80% of these chronic conditions are lifestyle-related.
Mei Liu, Founder of the Lotus Health Foundation understood that in order for people with chronic illnesses to get better they need better information, clear education on nutrition and someone to listen to them. "Locally in Minnesota, I couldn't find a program that delivered all three of these pieces so I decided to do something to help!"
Lotus Health Foundation is hosting a three-day event, 20/20 Perfect Vision of Health. The program will focus on education, prevention, and improving the health of our community, one person at a time through self-care.
The 4th annual Community of Wellness Event will be held in Rochester, MN, March 19-21, 2020. The lifestyle-driven event will illustrate the interconnection between individual wellness and community resilience.
At the event, you will learn the latest trends from world-renowned experts, like Hans Diehl, DrHSc, MPH, FACN, and Michael Gregor, MN, FACLM, the author of How Not To Die and How Not to Die Cookbook.
By attending you can discover how these experts are transforming people’s lives with a lifestyle medicine approach to wellness and learn how you can incorporate them into your own life.
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[post_content] => As a Peak Performance Health Coach, Maureen is an expert in transforming the bodies and lives of her clients. Formerly a NASA/EPA scientist, her obsession with research turned to health after losing her mother to cancer unexpectedly. She has spent the past 18 years researching optimal health, fitness, and preventative wellbeing.
Her passion is to help high performers transform their nutrition and lifestyle so they can look, feel, and perform their best.
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[post_content] => Growing up, I had a huge passion for performing. My schedule would consist of school, show choir practice, musical practice, voice lessons, dance lessons, and practicing on my own.
When I went to college, I didn’t have that full schedule. I felt alone, bored, depressed and didn’t know the focus of my education. I went to the gym to cope. There, I quickly learned how nutrition and fitness could impact anyone’s life.
My passion for movement in performing shifted to movement in fitness. My studies in college changed from unknown with a music minor to a Bachelor's Degree in Health Promotion from The University of North Texas.
After college, I continued my education and training to expanded my knowledge and experience. I am certified in group fitness, personal training, nutrition coaching. Currently, I'm working on my Master's in Exercise Science.
Currently, I am a manager at a corporate fitness center and own and operate an online personal training business called Your Revival Wellness.
My mission is to help women live a healthier and happier life. I want women to see their potential and REVIVE into the woman they have always aspired to be.
If you are ready to start your revival, please contact me and let’s chat about a game plan to make this happen starting today!
[post_title] => Christi Witten
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[post_content] => Dr. Jessica Hayman is a Licensed Naturopathic Doctor in the state of Arizona, where she practices and resides in Sedona. She received her Doctorate in Naturopathic Medicine from Southwest College of Naturopathic Medicine in Tempe, Arizona. She also holds Bachelor’s degrees in International Relations and Spanish from The University of Southern California in Los Angeles.
Naturopathic Medicine actually found Dr. Hayman. She was determined to find answers to the root cause of diseases that her friends and family were dealing with. She soon realized that the alleviation of disease is prevention and wellness. Her curiosity and desire for living a clean lifestyle turned a passion into a profession. She sees herself as a facilitator to empower patients, take measures to better their lives by seeing the world around them in a new light.
Dr. Hayman has seen how when given the best conditions for thriving the body can heal on its own. Nutritional supplements, intravenous therapies, vibrant food, light, air, clean water, exercise, emotional healing, and love provide these conditions.
The human body will never be fully understood by mankind. However, Dr. Hayman's passion is to help patients find their way through the process of healing. She feels every patient should be treated individually regardless of the disease, condition, or symptom. She has a passion for environmental medicine and treating patients with chronic toxin exposure, which can be considered a major catalyst in many chronic disease processes. Clinical nutrition and gastroenterology are important areas of focus because the gut is the gateway to a vital immune system.
Dr. Hayman also has a great interest in Women’s Medicine, including the treatment of PMS, Menopause, PCOS, Cervical Dysplasia, HPV, as well as providing existing patients with Well Woman exams. She has studied under the leading Naturopathic Physicians in Women’s Medicine, such as Dr. Marianne Marchese, Dr. Jennifer Nevels, and Dr.Theresa Ramsey.
Dr. Hayman has completed advanced training in intravenous nutritional therapies, which focuses on using natural substrates in an intravenous form. She uses compounded constituents such as curcumin, hydrogen peroxide, alpha-lipoic acid, vitamin C, glutathione, phosphatidylcholine, and n-acteyl cysteine in her intravenous formulas.
Dr. Hayman is a current member of the Arizona Naturopathic Medical Association (AzNMA). While in Medical School, she was a member of Naturopaths Without Borders (NWB) and is passionate about medical volunteerism locally and abroad. She financially contributes to NWB
on a recurrent monthly basis. She is currently a volunteer for Verde Valley Community Hospice, where she provides naturopathic modalities in the hospice setting.
In her free time, she enjoys spending quality time in the Red Rocks with her husband Jeremy and son Bodhi who are the lights of her life. Snow skiing, hiking, cooking, traveling the world, and going to hot springs are some of the hobbies she loves. Dr. Hayman is also fluent in Spanish and
likes to keep her skills sharp.
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[post_content] => In my quest to help people create vibrant health, lose weight, and reverse the effects of disease, I started following a few well-known experts in the area of diet and nutrition, specifically plant-based nutrition. I wanted to learn how to lose weight on a plant based diet.
One of the people I look to for her guidance and expertise is Chef AJ.
Chef AJ is a Los Angeles based culinary instructor, professional speaker, and author of the popular book Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight, which chronicles her journey from a junk-food vegan faced with a diagnosis of pre-cancerous polyps, to learning how to create foods that nourish and heal the body.
Devoted to a plant-based diet for almost 40 years she is also the host of the Foody TV television series Healthy Living with CHEF AJ. On her cooking show, she teaches how to create meals to transform your health, how to deal with cravings, food addiction and addresses the emotional side of eating.
You've got to check it out!
Chef AJ is generous with her time when it comes to teaching. She is mover and shaker in the world of nutrition and a guest in my interview series, Happy, Healthy Mamas.
Watch the interview here!
[post_title] => How to Lose Weight on a Plant Based Diet
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[post_date] => 2020-01-01 17:09:32
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[post_content] =>
Lets me begin by saying, "I don't believe in New Year's Resolutions". The notion of them gets lost in cultural pressure, obligation, and " shoulds". I'm all for resolving to be the best version of myself by carving out time to create intentions and set goals, but how and when I go about that is possible any day of the year!
That said, if you consider the New Year as a time to look ahead and make changes in your life I have 3 tips to make your transition to health, wellness and overall wellbeing successful and sustainable (anytime) in 2020.
#1. Choose Now. (and now, and now, and now, and now...)
You can choose anything, anytime! Now is the most powerful time to create your life. Not yesterday, not tomorrow. What you receive from being in the present (the now) is the freedom to make a choice one moment and the power to change your mind the next. You can create, tweak and experiment until your last days on Earth.
Release the pressure to "figure it all out" on the last day of the last month of the decade. That's a lot of pressure! It really is just another day in your life.
2. I Can Do This.
In my highly creative brain and sensitive self, I am easily inspired. And easily overwhelmed! That is until I break down my ideas into actionable steps. (I've also learned NOT to act on every idea I have ;-) I suggest that when you are making changes break them down into small steps until you can easily say, "I can do this" and start there!
For example, your resolution may be to "exercise" more - also known as physical activity or movement. So you decide to start running. On second thought, you choose to walk instead because you realize you really don't like to run.
Then you need to determine how far you will walk. You decide 5 miles which really is a lot since you haven't walked that far in years. This is where you play the "I can do this" inner game. Ask yourself "how far feels good"? Not how much you "should" walk but how much feels like "I can do this" with ease. It could be 4, 3, 2, 1, 1/2 miles or even a walk to the mailbox and back. Perhaps its just putting on your sneakers with no pressure to even leave the house. One step at a time!
If you find yourself saying something like, "well, that's a no-brainer!" then you are totally on the right track -for you!
Every action step counts! If you are successful in the action you choose that you CAN DO, it will build self-trust to keep you going.
In our high-pressured, fast-paced, overwhelming and overstimulating world it is worth making a big deal of small steps.
3. Ask Your Body
If health, wellness, and overall wellbeing are part of your resolutions this year its important to ask your body what it wants to feel better? What would it be like to give your body a voice in the areas of physical activity, sleep, nutrition, R&R, spirituality, emotional freedom, healing, any area you want to enhance?
Are you using the culturally common practice of external based motivation - OR - getting out of your head long enough to tune in to your internal inspiration?
Here's how you know a decision is right for you. When you are making a choice, do you feel contracted or expansive? Do you feel a powerful "NO" or "YES"? Not sure? Try this.
Stand quietly with your arms at your sides. Then ask yourself the question whether it's about physical fitness, diet or anything for that matter. When you are in acceptance you will feel your body sway backward. When you are in resistance you will lean forward. Try it out by asking yourself a question that you know the answer to be true and another that you know to be false. This is not a thinking process; this is a feeling/sensing process.
Imagine the time, energy, potentially money you can save by integrating the wisdom of your body into New Year's resolutions, any choices for that matter for the rest of your life?
Do you seek guidance and support in this area and are ready to feel better in your body?
1)Visit my
website and look out for a special announcement SOON about an
empowering approach to health/wellness and spirituality.2) Take me up on my Body Belief Breakthrough complimentary session to learn more about how to get out of your own way in body-mind-spirit health and wellness - hit reply with "comp session" in subject line
Whatever the next year brings, may you be well, happy, and healthy - in 2020 and always!
Shine Your Light!
_________________________________________
[post_title] => Tips for Sustainable New Years Resolutions
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[post_content] => Dr. Joel Furhman is an American celebrity doctor and an internationally recognized expert on nutrition and natural healing. He strongly advocates what he calls a micronutrient rich diet.
A former competitive figure skater, he suffered a serious injury that removed him from competition. He says an alternative medicine therapy helped speed his recovery and led him to become a physician.
Through his medical practice, as well as his New York Times best-selling books and PBS specials, Dr. Fuhrman has helped thousands of people lose weight permanently and reverse chronic diseases, such as heart disease, diabetes, autoimmune diseases and chronic pain syndromes, including migraines, using a nutrient-dense, plant-rich eating style, a Micronutrient Rich Diet, that he calls the Nutritarian diet.
"The nutritarian diet is an eating pattern created by Dr. Joel Fuhrman initially published in his top-selling 2003 diet book Eat to Live. The diet is vegan, gluten-free, low in sodium, and low in fat. The diet also avoids or minimizes processed foods, and focuses on eating nutrient-dense foods that are high in vitamins, minerals, fiber, and antioxidants.
Dr. Fuhrman suggests that following the diet not only prevents, but reverses, chronic diseases, and “maximally slows aging and promotes lifespan.” Nutrient-density in the book is based on a formula and index Dr. Fuhrman created called the Aggregate Nutrient Density Index (ANDI). This index scores food based on nutrient-density to help people identify healthier food options. The six-week diet promises an approximate 20-lb weight loss and improved energy and health—so much so that the book says most people opt to continue following a nutritarian diet after the initial six weeks." from Cookinglight.com
His book Eat to Live was on the New York Times bestseller Paperback Advice & Misc. list for 90 weeks.[5]
Earlier this year I was incredibly fortunate to have interviewed Dr. Furhman for my series, Happy, Healthy Mama's and I am thrilled to share our interview with you here.
____________________________________________
Learn more about nutrition and a Micronutrient Rich Diet in this article on Chronic Fatigue and Inflamatory Foods.
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[post_content] => We all need mental energy to meet the challenges and opportunities of our lives with gusto. Too oftenour mental energy comes from caffeinated drinks or dietary supplements. A multi-million dollar industry has risen around supplying us with canned mental energy.
There’s nothing wrong with a few cups of coffee or tea, and some herbal supplements have promising benefits. However, relying too heavily on these methods can take a huge toll on your health and on your wallet.
Fortunately, there are a number of ways that you can boost your mental energy with subtle lifestyle changes instead of running to the coffee shop or apothecary.
Get The Right Amount Of Sleep
Your body and brain need sleep. Cutting back on sleep can make it seem like you are being more productive if it adds hours to the day, but cutting back on sleep makes you function less effectively.
Everyone needs different amounts of sleep, so the best thing to do is to find out how much sleep you need by taking a few days off and going to bed when you feel sleepy and waking up when you naturally would. After that, you can use this measure to make a sleep schedule that fits your needs.
Balance Simple And Complex Carbs At Breakfast
Your brain needs the energy to function just like your body does and the kind of energy that you give it – especially early in the day – can make a huge difference.
Complex carbs from sources like cereals and bread slowly give you energy throughout the day. Simple carbs from sources like fruit give you a rush of energy and then burn out. Combining these sources by putting jam on toast or chopped fruit on oatmeal can get you started and sustain you until your next meal.
Proteins aren’t a major source of energy for most people, but they do offer some energy and take time to digest so incorporating a protein into your morning meal can also help you feel full for longer.
Get Vitamins And Minerals From A Balanced Diet
The kinds of carbs that you get in aren’t the only way that a healthy diet can help you to stay sharp. Your brain functions and communicates with other parts of your body through a series of electrical charges that require a specific bodily environment.
This environment involves maintaining levels of specific dissolved minerals including calcium and potassium.
Calcium comes from dairy products as well as some green leafy vegetables. Potassium is found in potatoes and bananas. Make sure that you have these minerals in your diet is important however eating a balanced diet is vital!
Stay Hydrated
Another way to maintain your energy levels through nutrition is to get in the habit of staying hydrated.
The chemical processes that turn food into energy require water, so when you don’t have enough water your body has trouble making the most of your food.
Caffeine is a diuretic, meaning that it tells your body not to hold onto water. If you start the day with high-caffeine beverages like coffee, just be sure to have some water too.
Tea is another great option because it has caffeine, but not as much. If you like to sip something warm throughout the day, try tea – or even hot water with some lemon.
Keep Active
Keeping your body moving is another great habit to get into to boost mental energy. Your brain needs nutrients to work at its best and getting them through a healthy diet is only the beginning.
Once in your body, these nutrients are carried to where they need to go by the blood. Blood can still get to your brain while you’re sitting or standing still, but you can get extra blood to your brain by moving around.
When you’re active – even just a little active – your heart pumps faster and stronger so more blood gets too hard to reach places. You don’t have to run or lift weights for this to work, just be sure to get up and walk around every now and then if your job has you sitting in one place for long periods.
Coffee is a fine way to start the day, but if you’re relying on it for your mental energy, you could save yourself some steps by developing some healthier habits.
Getting the right amount of sleep, starting the day with breakfast, staying hydrated, maintaining a balanced diet, and staying active are pretty basic health moves that can make your body healthier but that can also boost your mental energy.
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[post_date] => 2019-10-07 18:19:54
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[post_content] =>
There are so many myths and misconceptions about menopause. Often times, a women's perception of all phases of "the change" will determine her experience with it. Every woman needs to learn about the magic of menopause.
Hormone Replacement Therapy is not an option for many women, due to family history or their own health issues. There are holistic options including nutrition, lifestyle, and mindfulness to help women reduce or eliminate challenging symptoms.
She also discusses her positive views on what is often a challenging time for many women and offers advice and support on how to holistically manage the symptoms of "the change" including perimenopause and menopause, while also encouraging women to have a positive outlook on what could very well be the best years of their lives..or what she calls
The Magic of Menopause!
Upon discovering she was about to be a grandmother, just as menopause and a hysterectomy were at her doorstep, Lorraine Miano decided she needed to turn her healthy lifestyle habits up a notch. She was not going to be a has-been--she was determined to be a will-be!
In her book, The Magic of Menopause, Lorraine walks you through what it takes to make lifestyle changes that will set you up to live the rest of your life healthy and happy--at any age! It goes far beyond weight loss and encompasses all of the magical side effects of a healthy life, like fewer wrinkles, glowing skin, fewer aches and pains, and more energy!
This book will help guide you through the struggles women face when they begin menopause, and helps you tackle daily changes, such as:
*Balancing your hormones holistically
*Getting a better night's sleep
*Reducing and/or eliminating hot flashes
*Improving libido!
*Saying goodbye to anxiety and depression!
*Having the party of your life!
Resource guide included.
[post_title] => The Magic of Menopause: What You Need To Know
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[post_content] => In the previous articles, I have been discussing The Importance of Digestive Health. Hopefully by now you understand that in order to have health, you have to have a healthy digestive tract.
A lot of people ask me: How does the digestive system work? Here is a simple breakdown (pun intended) of how it works:
First, you must eat and chew enzyme-rich food. What does that mean? Whole foods contain more nutrients and enzymes than processed food.
Next, chew your food entirely. Remember when your grandma used to say slow down and chew your food? Well, there was a reason she said that. Most of your food breaks down in your mouth when you chew your food. The more you chew, the more it breaks down.
Then, the food enters the stomach where it pre-digests for an hour. This will break down 75% of your meal. If and when the body cannot break food down, it will sit and “rot” in the stomach causing acid reflux and indigestion symptoms (which so many Americans treat medically when all they have to do is eat real food.)
After that, HCL and Pepsin (digestive enzymes) are released which inactivates food-based enzymes.
Then the nutrient-rich food moves to the small intestine for further digesting.
Eventually, the acid is neutralized and pancreas introduces digestive enzymes. If the body has been burdened by too many processed foods, it can wear out the pancreas. We know that as “Diabetes”.
Finally, the nutrients pass through the intestinal wall into the bloodstream to supply the body with the nutrition it needs.
You can see the body works hard to digest food. If that system does not work properly, many diagnoses and symptoms can come from that.
Understanding this is only the beginning. Sometimes we think we are right yet sometimes what is considered "healthy foods" are stressing our digestive tract and affecting how we feel.
Read more here.
To summarize, eating healthier, more nutritious food is the first step in creating a healthy digestive tract. If you have additional questions and concerns please connect with me here.
[post_title] => Digestive Health - Part 3
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[post_content] => Lorraine Miano, Certified Health & Hormone Coach discovered her passion of offering menopause advocacy, support and resources to women in all phases of menopause through health coaching, proper nutrition and preventive lifestyle choices. She received her certifications as a Health Coach and hormone health expert from The Institute for Integrative Nutrition.
She has been able to help even more women by writing and publishing her first book, The Magic of Menopause: A Holistic Guide to Get Your Happy Back! The book helps guide women through the struggles they face as they begin menopause and helps tackle the daily changes such as balancing hormones holistically, getting a better night’s sleep and reducing or eliminating hot flashes, to name a few.
Lorraine loves to encourage her clients with her mantra “Menopause is NOT an ending! IT IS a new beginning!”
Please click here for your free guide Eat Your Way to Hormone Health
Buy The Magic of Menopause Here:
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[post_content] => "Giving up your goal because of one set back is like slashing your other three tires because you have a flat."
You did it. You set a realistic goal and created an action plan with small, manageable tasks. You asked for support when you needed it. You monitored your progress and pivoted when necessary.
And then came the relapse.
Speed bump, setback, roadblock...whatever you call it, they’re inevitable.
Find out how to how to accomplish your goals and:
...for a powerful comeback.
Here’s the thing: breakthroughs are inevitably followed by fallbacks, big or small. Here's how to accomplish your goals:
Don’t expect to glide through your resolution—that’s not what habit-changing is all about. It’s undeniably easy to slip into old routines, and positively toilsome to forge new ones. You will in all likelihood face challenges and have a few slips. So here are a few key points to remember when those happen.
- Expect stumbles, and don’t beat yourself up about them. You owe it to yourself—and the effort you’ve already invested in your new goals—to practice self-compassion and pick up, dust off, and try one more time. Robert F. Kennedy said, “Only those who dare to fail greatly can ever achieve greatly.”
- Face the challenge, and plan your attack. Since you know fallbacks will happen, think of what you might do to get past them. Come down with a cold? Nurture yourself and get better, then ease back into the gym, staying a bit longer or working a bit harder each time you go. Suddenly bored with your sugar-free dessert options? Sign up for a healthy cooking class or book a session with a nutritionist. Shifting gears is a great way to keep yourself enthusiastic about achieving your goals and changing your habits.
- Hold on to your goals tightly, but don’t cling to your strategies. Remember, your vision is somewhat limited when you first set your objective or intention. You can’t have a clear or complete picture of what challenges, obstacles or opportunities will come your way as you implement your new plan. Be flexible. Things will pop up—travel, illness, weather, money issues—and your target may seem to be slipping from your grasp. Your strategy—that initial plan—is what got you in motion, what propelled you toward your goals. Without it, you might never have gotten out of the gate. Just remember to hold your strategies loosely as obstacles arise, and keep your end goal at the forefront.
https://www.fork-road.com/goal-setback-heres-a-plan-of-attack/
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Do you experience fatigue, digestive problems, migraines, body aches, anxiety or depression?
Have you ever considered that food sensitivity could be the cause?
Back in 2008 I was feeling awful.
I suffered from such intense fatigue that on some days I couldn’t even leave the house. I had persistent body pains from my head through to my feet.
What’s worse, the decline in my physical health meant that I started becoming what I refer to now as “Mean Mommy”. Because I was suffering so intensely, it made it very difficult for me to be patient and present with my kids.
It was a difficult period of my life, but everything changed when I decided to adopt a gluten-free diet.
Quite frankly, the results were shocking (in a good way!). Within two weeks, I was a completely different person – or more accurately, I started feeling more like myself than I had in years.
- I felt energetic and vibrant again.
- My body pains improved dramatically.
- “Mean Mommy” left and my patience returned – I found I had more capacity to just enjoy my family.
- I began to LIVE again!
The changes were not easy at first, but they were oh-so-worth-it. I have been gluten-free since that time, and I have learned so many lessons, tips and tricks along the way.
This experience didn’t just change the way I eat. It also ultimately changed my profession! Because after several years of researching food sensitivities and navigating the journey of food allergies and intolerances – for both myself and my children – I decided to train as a Holistic Health Coach with the Institute for Integrative Nutrition.
To help you get to the root of your symptoms I created The Rebalance Formula
™
Learn More about The Rebalance Formula
™ Here!
[post_title] => The Rebalance Formula™ for Food Sensitivities Master Class
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[post_content] => For many years, my husband and I exercised and “ate healthily.” We cut down on carbs and focused on lean meat and veggies for our dinners.
We worked hard all week so felt we deserved to “take the weekends off” which usually meant overindulging way too much for 3 days.
During the week, we missed having rice and potatoes and would have enjoyed more fruit. But we believed the carb restriction was healthy and would help keep weight off (and that we needed to do it to make up for the carefree weekends!)
Then my husband went in for his checkup and the doctor told him his sugar was high - he was pre-diabetic, his cholesterol was high and the doctor wanted to start him on medications...WHAT!??!?
About this time I had been immersing myself in the American
College of Lifestyle Medicine Core Curriculum which was teaching me the truth about foods and how every bite we eat is either contributing to disease or preventing it!
Here is a glimpse of what I learned.
Fats, proteins, and carbohydrates are big categories of foods known as macronutrients. They have been the focus of many nutritional debates for many years. Should you be on a low carb or low-fat diet?
The truth is, the focus has been on the wrong thing. The reason is… not all carbs are the same, not all proteins are the same and not all fats are the same.
There's been a ton of research that looks at foods on a deeper level so we now we know how important the individual components of
each food is.
Fiber, antioxidants, vitamins, and minerals are examples of the little gems that make foods healthy. Each food (whether it’s a carb, protein or fat) can vary significantly based on the nutrients they contain or lack.
Let’s look at each food group in detail to see why this matters so much.
Carbohydrates “Carbs”
Chocolate cake and cookies fall into the carbohydrate category and so does brown rice and fruit. However, the overall makeup of the food and what’s in it is what we should all care about!
In our culture, most of what people eat that are considered carbs are processed, refined (once upon a time) whole foods. Most of the fiber, antioxidants, and phytonutrients (healthy substances found in plants believed to promote health and prevent disease) have been stripped away.
Simply put, all the good has been taken away and what you're left with is, well, all the bad!
There are also many other “things” added to these refined foods (but this is a discussion for another time!) none of which are health-promoting.
When you eat foods like these, they are absorbed into the bloodstream rapidly which can wreak havoc on your body, including helping you to gain weight!
Carbs are necessary to live. Glucose is the main energy source for all of our cells. However, it’s much healthier when the carbohydrates are absorbed slowly into the bloodstream from our gut.
Whole foods such as fruit, whole grains, and legumes are considered “high carb” but they affect our bodies much differently than the simple, processed carbohydrates do. They contain fiber, antioxidants, and phytonutrients. The benefits of these are many,
- Keep us feeling fuller longer
- They have anti-cancer properties
- They prevent aging.
- They also reverse much of the damage that’s done from eating harmful foods.
Significantly limiting these healthy carbs deprives us of the many health benefits.
Protein
Until I learned the truth about food, I thought I had to eat meat in order to get enough protein. It turns out, nothing could be further from the truth! Proteins are found in animals and proteins are found in whole plant foods. And guess where the animals got their protein? You guessed it, PLANTS!
It may be hard to believe, but we can live off plants and get all the protein we need. In fact, most Americans eat much more protein than is actually needed to live a healthy, long life.
Many people feel that they need to eat animal protein to feel full but if you changed your focus from animal protein to plant fiber, you could eat more, feel full and lose weight!
Plant protein comes with the benefit of fiber and animal protein comes with the risk of cholesterol and saturated fat! There are many other reasons to avoid or cut back on animal proteins but I will not be covering those in this article.
Whole foods that are high in protein include legumes (such as lentils or soybeans); whole grains (such as quinoa and brown rice); and veggies (such as spinach and broccoli.) In fact, green vegetables have a significant amount of protein per calorie compared to other foods!
So, eat those greens!!
Fats
All fats can lead to weight gain and most people eat too much fat. But, fats are definitely not created equal. Trans fats and saturated fats are the ones you want to stay away from…if you want to create a long, healthy vibrant life!
But don’t worry, there are healthy fats which are needed for great health!
Trans fats are found in many processed foods. They are used to preserve the products for long shelf life. Trans fats are also found in oils used to fry foods. They are the most damaging of all the fats.
- Trans fats interfere with the natural production of healthy fatty acids,
- Promote heart disease,
- They are cancer-promoting
- Raise cholesterol
The FDA allows manufacturers to put 0g of trans fats even if they do contain up to 0.5mg of trans fats. No amount of trans fats is considered “safe.” If you find a product that states 0g of trans fats, look for the words
“hydrogenated oils” in the ingredients to spot them. If you see it, put it back on the shelf!
Saturated fat leads to coronary artery disease and type 2 diabetes and are found in meat and dairy products. Lowering the amount of saturated fat is important to maintain heart health. Fatty streaks caused by saturated fat are found in the blood vessels of children a telltale sign that it's never too early to start eliminating saturated fat!
There are other fats which are essential to our health known as “healthy fats.” Some are better than others. There needs to be a proper balance of these fats which can get pretty complicated. A diet centered around animal products and vegetable oils (frequently found in processed
foods) leads to an imbalance of these fatty acids and increases the risk of disease.
Eating more whole plant foods such as ground flaxseeds, walnuts, avocados, and soybeans leads to better balance and less disease.
One important thing to keep in mind is that all oils are processed. Even olive oil is processed from a whole food leaving minimal nutrients behind. Healthy nutrition does not require any amount of oils and often leads to people ingesting too many extra calories.
It can easily get overwhelming to think about all the different kinds of carbs, proteins, and fats. However, a very simple trick is to eat mostly whole foods; foods as you would find them in nature.
Of course, there may be specific reasons someone must avoid certain foods due to health conditions or weight loss goals, but if you eat a variety of vegetables, legumes, fruit, whole intact grains, nuts and seeds it is possible to get enough carbs, protein, and fats.
More importantly, you will get the cancer-fighting, heart-healthy and mind sharpening nutrients your body was made to eat and enjoy!
Moral of the story
To get back to my husband; he decided not to take the medication but instead focused on increasing his intake of whole plant foods and decreasing everything else he was eating and drinking. This resulted in weight loss, his cholesterol dropped 20% and his glucose normalized!
For more information on how to live a healthier lifestyle or to create a plan that will support you with your specific health goals connect with me here.
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[post_content] => Digestive health is one of my favorite topics to teach and is one of the main reasons people seek care in our office. I am excited to say that we have helped thousands of our patients achieve more optimal digestive health.
In my previous article I talked about the number of Americans who struggle with the painful and often life altering effects of poor digestive health and the amount of money spent to (unsuccessfully) alleviate their tummy troubles.
Included in that article (see here) are the many different diagnoses that all boil down to one thing. Digestive problems. According to the NIDDK 60 to 70 million people affected by digestive diseases.
The facts are alarming!
First , lets quickly touch on digestion. Digestion is the breakdown of large insoluble food molecules into smaller water-soluble food molecules so that they can be absorbed into your blood plasma . It's basically how you get nutrition and energy from the food you eat. Learn more here.
Why is digestion so important?
First of all, your digestive tract is a picture of your overall health. Unfortunately, your digestive tract takes on the most abuse in your body which can make it the baseline of disease. Essentially, if your digestive system is not healthy, you are not healthy.
Did you know that almost 70% of your immune system lies within your digestive tract?
If you have a weakened immune system, it could be because your digestive system is not healthy. Alternatively, if you have a weakened digestive system, it could be because your immune system is not healthy.
These systems are so closely related they can absolutely affect one another positively or negatively! So it’s common for people with digestive issues to suffer from colds, coughs, allergies, and various other illnesses.
It's not the most pleasant subject to talk about but essential to aid in healthy digestion. You should have a healthy bowel movement each day to release toxins from the body. If these toxins do not get removed, they will build up in the system and will permeate through the skin and the joints. When that happens, you may suffer from inflamed joints and skin irritations. They can even be diagnosed with common issues like Rheumatoid Arthritis, Psoriatic Arthritis, Eczema, Dermatitis and/or other common inflammatory and skin diseases.
The Digestive System plays a huge role in digesting our food. From there, it transfers the food to the body and helps to absorb the nutrients to nourish our bodies. We need a healthy digestive system to have optimal health.
Next month, we are going to take a look at how digestion works step by step so you can better understand how to have a healthier digestive tract.
*Image courtesy of GetHealthAccess.com
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[post_content] => Debbie Movsesian is a physician assistant and a health coach. She graduated from the University of Michigan and attended PA school at George Washington University. She has many years of experience treating cardiac patients. Her passion is health promotion and disease prevention and treating the root cause of disease. This passion led her to start coaching as she believes it is the education plus close support and accountability that truly inspires long-lasting health.
She believes we all have the power to live a life free of chronic disease without relying on medications. Debbie is passionate about helping people unleash that power through a multidisciplinary approach centered around whole food, plant based-nutrition. Her simple, tasty way of eating is easy to make a healthy habit and proven to prevent and even reverse common illnesses. Unlike medications, which only treat symptoms, Debbie’s method, which incorporates food and other lifestyle strategies, gets to the root cause of disease, causing lasting transformations in people’s health and wellbeing.
Debbie currently lives in Phoenix, AZ with her husband and 2 daughters. She enjoys hiking, traveling, watching beautiful sunsets and deepening her personal development. She continues to motivate her own family to make healthy choices to cancer-proof their bodies, create heart-healthy habits and keep their minds sharp.
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[post_content] => As a speaker, teacher, transformational life coach, and curator of Living Healthy List my experience ignites ideas, conversation, and connection. My strength is a connector, a leader who radiates emotional intelligence, strength, positivity, resilience, and a zest for life!
I bring you 20 years of experience/study in nutrition, cooking, exercise, and coaching to show you how you can enjoy a happy, healthy, and fulfilling life through nutrition and self-empowerment.
It all began when I earned my Bachelors's Degree in Hotel, Restaurant, and Business Management with a focus on nutrition. I have worked in the hospitality industry and have certifications in Health Coaching, Life Coaching, Nutrition, ETP, and Plant-Based Cooking.
My experience in cooking and nutrition delivers a unique perspective on what works (and doesn’t work) for most people. The Living Healthy List Method uses three pillars: Eat Real Food, Make Good Decisions, and Be Accountable. By following this simple plan anyone can have a truly healthy, happy, and fulfilling life.
The concept of Living Healthy List.com came out of a very real problem. In my personal experience, I found that it is impossible to get honest, reliable, unbiased, and expert information about health and wellness on the internet. There's too much information, misleading material, and a lack of true evidence-based health and wellness data.
I am determined to provide Living Healthy List readers with honest, reliable, research-backed content that can be implemented in real life. We help you create a healthy, happy life you are working hard to find. One that works for you.
Living Healthy List helps you grow, relax, and transform into the person you always dreamed of being! Feeling more confident. Reaching beyond your limitations. Enjoying life more. And that's only the beginning. You will be the best YOU when it comes to beauty, balance, and self-realization.
[post_title] => Denise Stegall
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[post_content] => Erica Hunter is a wife, mom, holistic health coach and lover of veggies. She believes the food-body-mind connection is powerful, and daily food choices matter. As a Health Coach, she helps clients become fearless about food as they eliminate foods from their diet due to food sensitivities, allergies, and other medical conditions.
She received her training as a Holistic Health Coach from the Institute for Integrative Nutrition where she studied over 100 dietary theories, practical lifestyle management techniques, and innovative coaching methods with some of the world’s top health and wellness experts.
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[post_content] => Since 2006, Dr. Melissa Brennan and her husband, Dr. Jarrod, have focused on caring for your entire family. Dr. Melissa has certifications in Pediatrics, Pregnancy, Webster Technique, Acupuncture, and Nutrition Response Testing.
In 1997, Dr. Melissa was diagnosed with Systemic Lupus Erythematosus. After many years of being on medications and suffering from complications (such as kidney disease, arthritis, sun sensitivity, butterfly rash, and extreme fatigue), she was motivated to find a more natural approach to treating her disease. She became a Doctor of Chiropractic in 2004 which started her on the road to a healthier, drug-free lifestyle.
Today, Dr. Melissa’s lupus is in complete remission. She attributes her health to Chiropractic, Acupuncture, a Whole Food Diet, and Nutritional Supplements. She has taken what most consider an “unfortunate disease of lupus” and turned it into a huge blessing and wonderful opportunity to help others seek more natural ways to improve their health and maintain it for a lifetime.
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[post_content] => Dr Karen Wolfe is an Australian physician, Coach, Speaker and author. Born in Sydney Australia, Karen graduated from Sydney University with a Bachelor of Medicine and Bachelor of Surgery and completed a Masters Degree in Psychology from National University in California. She worked initially in Australia as a family physician followed by 8 years of experience in the administration of national health care, wellness and senior programs in her role as the Medical Director of the Australian Government Health Service.
She is the author of seven books, including Is Your Lifestyle Killing You? – The 8 Simple Steps for Lasting Weight Loss and Optimal Health, Create the body Your Soul Desires: The Friendship Solution to Weight, Energy and Sexuality and her new eBook Gut Matters: 4 Ways to Optimize Your Digestion to Boost Your 'Second Brain' and Improve Your Mood
Karen is a Guiding Mindful Change Coach and a Holistic Health Coach with The Institute for Integrative Nutrition. She co-created the Conscious Body Method Coaching system using her book Create the body Your Soul Desires and many coaches use this system in their work with clients. She is very committed to the application of coaching for achieving behavioral change in wellness. She is an international speaker on wellness and nutrition she is a regular lecturer to the public as well as hospital groups, conferences and professional organizations throughout USA and abroad.
You can find valuable resources at her website www.DrKarenWolfe.org.
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[post_content] => Hello! I’m Dr. Stacy LeQuire. I’m so honored to be a part of the Healthy Living List!
A bit about my background...I graduated with a Bachelor’s of Science degree in Biology with a minor in
Chemistry from the University of Wisconsin-LaCrosse in 1997. I completed my Doctor of Chiropractic degree
from Northwestern Health Sciences University in 2001. After graduating I spent some time as an associate in
Seattle, WA and later my husband and I co-founded Main Street Chiropractic in a Boston suburb in 2004. After
practicing on both coasts, we moved back to my beloved home state of Minnesota. We have been active in
the Rochester community since 2008 and are co-owners of Vitality Chiropractic and Evergreen Family
Wellness.
I am motivated to share the small changes and habits that enhance health and “stack the deck in your favor”
when it comes to chronic disease. I like to encourage my clients to be advocates for their own health and to
choose practitioners that support their goals. Chiropractic care has been an indispensable component of my
health turn-around; as a very young person I suffered from regular headaches, significant (and life-altering)
digestion complaints and neck pain. I am passionate about real food nutrition, carefully chosen supplements,
movement, and stress management. I love working with women and children, I’m constantly learning from my
own challenges and those of my family. I have special training in pediatric, pre- and post- natal care and am a
Webster Certified practitioner. I am a long-standing member of the International Chiropractic Pediatric
Association.
My chiropractic practice employs a variety of gentle, instrument-based chiropractic techniques which I
discovered years ago after struggling to “hold” traditional adjustments. I have maintained for many years my
Advanced Proficiency Rated by Activator Methods, one of the most researched chiropractic techniques. While
this type of care can be for anyone, I find it to be an especially good fit for children, clients with hypermobility,
and those who have a hard time relaxing for a traditional manual adjustment. I believe a specific chiropractic
adjustment is a great way to tap into the amazing innate healing potential of the body.
My ongoing areas of study include: targeted functional nutrition, functional lab testing, inflammation, gut
health, gentle detoxification, tonal chiropractic techniques, pediatric health, women’s health and hormone
issues.
I am a lifelong learner and an ideal deal day would involve a hike outside with my family and some time with a
good book and a good cup of coffee. I love to try new recipes, play cards and board games, hit up a farmer’s
market, discover new places and spend lots of time with my three girls!
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[post_content] => Sleep! It’s the cornerstone to optimal health and equally important as eating healthy and exercising. Yet, 1 in 3 Americans are not getting enough and it’s negatively affecting everything we do! Is there a guide to better sleep?
It's no secret that chronic stress, anxiety, and tension are the leading causes of insomnia and sleeplessness among adults. Sleep disorders like sleep apnea, side effects from medications, and other underlying medical conditions can also contribute to our lack of sleep.
Nonexistent sleep routines, exposure to high definition television, and blue light from our computers and cell phones are also keeping us up at night, too.
Sleep is that golden chain that ties our health and our bodies together. -Thomas Dekker
So, what’s the big deal if you don’t get enough sleep. If it's once in a while then the consequences are minor, you feel tired the next day. But what if you don't get enough sleep for days and weeks on end? How do you feel? How do you function?
Without the proper amount of sleep, 7-9 hours per night is recommended, excessive sleepiness interferes with school, work, activities, and relationships.
When you’re frequently tired you are less productive at work, you make more mistakes than normal and may experiences lapses in judgment.
While driving a car when you are sleepy may seem relatively harmless, it can have serious consequences! You are four times more likely to get into an accident if you got less than seven hours of sleep the night before.
Sleep deprivation can have similar effects on your body as drinking alcohol. Being awake for 18 hours straight makes you drive like you have a blood-alcohol level of .05 (At .08 you are considered drunk.)
Am I catching your attention, yet? Do you think you need a guide to better Sleep?
Poor sleep causes serious, long-term effects on your health. Reduced sleep is tied to cardiovascular problems, a depressed immune system (you get sick more frequently), increased inflammation (the stem of all disease), and weight gain.
When you are awake your body is essentially breaking down. When exercise or have a job where you do a lot of walking or heavy lifting your muscles suffer small tears in them that need to be repaired.
Guess when this repair happens? Yep, when you are sleeping! Athletes count on this breaking down and repair because it causes them to get stronger and faster. If you are not sleeping your body can’t repair itself so you get the opposite of stronger and faster and you’re more prone to injury.
Think of your body as a car. If you don’t clean and care for your car, especially throughout the winter the snow, ice, and salt will cause the metal to oxidize or rust. Basically, the same thing is happening to your body.
Additionally, staying up all night or having episodes of interrupted sleep is disrupting your circadian rhythm, the natural 24-hour cycle from light to dark. Our hormones are based on mother nature’s cycle and respond to the rhythm of the day accordingly.
Let’s take cortisol, the stress hormone for instance. In the morning we want our cortisol levels to be high. It helps wake us up and gives us energy throughout the day. As the day goes on cortisol levels should naturally decrease and then reach the lowest levels when its bedtime.
When your cortisol levels are high or “off” you can feel anxious, unmotivated, and fatigued. If our cortisol levels don’t shut off and are always at a high level it can lead to real issues as it has a profound effect on our entire body. It affects our hormones, thyroid, insulin, sex hormones, digestion, and immune system.
Cortisol also affects the neurotransmitters in our brain chemicals that determine our mood, focus, mental clarity, and oh yes, SLEEP!
I mentioned earlier that Sleep deprivation is linked to weight gain. So, if you’re not catching your zzz’s and you’re trying to lose weight you are fighting a “losing” battle.
Here’s why:
- When you are tired and running low energy, you automatically reach for comfort foods like chips or pizza. It's never carrots and hummus.
- When you are sleep-deprived, the level of Ghrelin, the hormone that tells you when to eat, is raised. You have more ghrelin constantly telling you to eat. So, you eat more calories.
- Leptin is the hormone opposite to Ghrelin and tells you to stop eating. When you are sleep deprived, you have less leptin. So, you keep eating.
- As mentioned earlier the more sleep-deprived you are, the higher your levels of the stress hormone cortisol, which increases your appetite. Increase appetite means you eat more calories. Too many more calories equate to weight gain.
- Sleeplessness can fool your body into thinking you’re in danger and goes into survival mode and your fight or flight response kicks in. Your metabolism slows and holds on to extra calories instead of burning them.
What can we do to get better sleep and avoid all of this?
10 Tips to better sleep
- Try to wake naturally without an alarm clock which is tough at first. Ease yourself wakening by setting an alarm with a peaceful sound like a chime or gong. Prefer to get up with the sun then get a sunrise alarm clock until you naturally wake on your own. Also, remove conventional clocks from your bedroom and do not use your cell phone as an alarm.
- Complete your most pressing tasks in the morning; things like exercising, staff meetings stressful projects, etc. that require more energy and leave easier tasks for later in the day.
- Eat on a regular schedule. Oh, and Eat Real Food. Eliminate all processed refined sugars, grains, and anything that comes in a box.
- Get your daily dose of vitamin D by exposing your eyes and skin to the sun at least 15-20 minutes per day. If it’s not the season to get outside you may want to talk to your doctor about a vitamin D supplement.
- Eat a lighter meal for dinner before 8:00 p.m. Eat a small protein/fat/carb snack before bed to stop the surge of adrenaline and cortisol that often happens in the night when blood sugar is off if you still struggle with wakefulness.
- As the day winds down, shut your blinds and lower the lights. Light a few candles, turn on relaxing music, and take a warm bath with lavender.
- Turn off ALL electronics by 9:00 p.m. or use BLU BLOCKER glasses to read the computer, watch TV or read e-books. Additionally, to minimize nighttime exposure to blue light Download Flux for your computer. Flux makes the color of your computer's display adapt to the time of day, warm at night and sunlight during the day.
- Read, drink chamomile tea, take a bath or shower, use lavender oil, do some relaxing stretching before bed.
- Remove ALL sources of light from your bedroom (including; televisions, phones, alarm clock lights, and light that filters through windows, etc.) If this is not possible wear an eye mask for total darkness. Bucky brand is the softest I have used. The masks come in a variety of colors and have a concave shape to fit your eyes. They look funny but who cares, you’re asleep!
- Be in bed asleep by 10:30 at the latest.
BONUS TIP
In order for your new sleep habits to have the desired effect, your bedroom must be set up in a certain way. Our friends from Edmonton Real Estate have all of the key elements for you set up your bedroom in a way that will help you fall asleep and stay asleep all night long. Read more on How to Design a Bedroom for Better Sleep.
If these steps don’t solve your sleep issues you may opt to get tested for adrenal fatigue by ordering a diurnal saliva test here.
Medically it is called adrenal insufficiency which is a term that describes nonspecific symptoms, such as body aches, fatigue, nervousness, sleep disturbances, and digestive problems.
Additionally, if your sleeplessness persists it may be time to contact your doctor whenever you are having issues with your health.
A good night's sleep is essential to your wellbeing. Try out some of the suggestions laid out in this post tonight. Don't overwhelm yourself by trying to do all of them at once. Just a few small changes to your habits may have you snoozing in mo time.
References:
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[post_content] => When we are thinking about mental health, nutrition is probably NOT the first thought that springs to mind. If anything, we think of comfort food, maybe something like chocolate to make us feel better when we are feeling down or stressed. But there’s a lot more to it! Physical and mental health are intertwined, and one certainly affects the other.
Does a poor diet cause mental illness?
I realise that this may be a controversial statement and considering the different types and severity of mental illnesses, it’s clear that there is no one-size-fits-all and blaming a poor diet would be far too easy. But evidence shows that nutrition is definitely part of the puzzle – at any stage of your mental health journey, from the very first onset to final recovery.
If you are already vulnerable and affected by genetic and environmental factors like stress at work or at home, a traumatic experience or a medical condition; your diet and a lack of certain nutrients can increase the risk of developing a mental illness. On the other hand, we have been knowing for quite a while that certain nutrients support mental health and a lack of those can contribute to the onset of poor mental health in all its forms.
The communication between gut and brain
There is a significant communication going on between our central nervous system and the gut Microbiota. Basically - when our digestive system is well, our central nervous system is happy, too. On the other hand, studies have suggested that people with sensitive stomachs, IBS, coeliac etc are more prone to develop mental health issues.
When we are looking at the help we can offer our digestive system, we need to differentiate between prebiotics and probiotics. Increasing probiotics, the live bacteria which can improve or restore your gut flora, is a first step. You can add more variety of gut bacteria by focussing on those pro-biotics, either in foods or as a supplement in tablet form.
Once you have topped up your gut bacteria you can start feeding them with prebiotics. Those are the types of fibre in foods that keep your bacteria healthy so they can do their job: digestion, immune system, production of the hormone leptin that makes you feel full.
Where can you find them:
Probiotics are in fermented foods like plain yoghurt, kefir, kimchi or sauerkraut are great. I don’t blame you if that sounds like an acquired taste to you! Thankfully, you can take probiotics as a supplement.
Note that most probiotic supplements need refrigeration – buy one that doesn’t need to be refrigerated and take them with cold water rather than a hot drink, else you may destroy some of them.
A recent study showed that only three weeks of probiotic treatment can help to restore your microbiota and reduce levels of depression, stress and anxiety. People showed an overall happier mood, more energy, less ‘brain fog’. Note that a good supplement may be cheaper and more efficient in delivering the bacteria to your gut than the yoghurt drinks you can get in the supermarket.
To help your gut feeling great and communicate only the friendly and happy messages to your brain, you need both: probiotics and prebiotics.
Once we have topped up our gut bacteria with probiotics, we need to keep them happy and feed them with prebiotics! You can find Prebiotics in garlic, onion, leeks, asparagus, chicoree, oats and apples, chia seeds and flax seeds. And pre-cooked potatoes. When they cool down, the starch changes into so-called ‘resistant starch’ which supports our gut.
The nutrients
But there’s more we can do – we can support our mental health even better when we add certain nutrients to our diet: In developed countries such as the US we eat a greater variety of foods than ever before – but that doesn’t mean that we are well-nourished. In fact, many people do not eat enough nutrients that are essential, opting for a diet of heavily processed food containing artificial additives, too much salt and sugar.
Previous research has shown certain nutritional deficiencies correlate with some mental disorders. The most common nutritional deficiencies seen in patients are of omega-3 fatty acids, magnesium, B vitamins, zinc and Vitamin D. Once these were added back into the patient’s diet, their condition improved! Let’s look at them one by one:
Magnesium: almonds, cashew nuts, brazil nuts, green leafy vegetables.
Omega-3 fatty acids: Fatty fish like salmon, tuna or mackerel are your best friends. If you don’t like fish, try chia or flax seeds.
The next ones are B vitamins and zinc: Most B vitamins are found in meat, fish and dairy so if you are vegan, you may want to consider a supplement. You can find zinc in pecan nuts, Brazil nuts, almonds and oats
Last but not least, Vitamin D. Our body can make its own Vitamin D when we expose our skin to sunlight. No problem during summer but in the darker months, a supplement can help. You can find some Vitamin D in foods like wild salmon and other fatty fish and eggs. The only plant source is mushrooms.
I’m a firm believer that Nutrition changes everything. Don’t wait for the disaster to happen. If you start developing good eating habits and add the foods that support your mental health, you will go easier and quicker through the next storm!
Go well!
Carola
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Whitney is a practicing Board Certified Clinical Pharmacist (PharmD, BCPS) at Mayo Clinic, and a Mayo Clinic and Nationally Certified Health and Wellness Coach (NBC-HWC). She is a public speaker, entrepreneur, and CEO of Whole & Happy Living, a virtual health and wellness coaching company. With significant experience in the health care field, Whitney specifically helps driven, frustrated individuals, achieve their long sought after health and wellness goals by helping them escape the diet rollercoaster, overcome the mental and emotional barriers that are keeping them from living their ideal life, and create habits that enable them to live a healthy, sustainable lifestyle. Click here to schedule a Free Strategy Session with Whitney and begin your journey to greater health and wellness.
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I grew up eating a pretty healthy diet, and I was fortunate that my mom frequently included green salads as part of our suppers. She would make up our salads in individual bowls, which always made me feel special (especially when mine didn’t have green onions). Salad bowls were placed on the upper right corner of the placemat, flanking our dinner plates. Mom always topped our salads with tiny cubes of marble cheddar. Was that her way of getting her husband and kids to eat it? I do recall the family culture dictated that nobody got to opt out of their salad. We were eating it, whether we liked it or not. Was she bribing us with the cheese? I bet she was. She was smart, and cheese is what it took to get us to eat our roughage and leaves without too many complaints. Roughage was the disparaging word…
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Carola Becker is a passionate certified Nutritional Therapist, Sports Nutrition Advisor, and online Course Creator. She is the proud founder of Life is Good Nutrition and she designs personalized nutrition plans based on her successful system. Carola is a keynote speaker and presenter who works with corporations as a Nutrition Advisor, and delivers presentations about Nutrition. She is a member of the complementary therapies team at Exeter University. In addition, Carola also runs luxury wellbeing retreats in the most stunning locations all over the world. Carola personally looks after a small number of clients worldwide with her Exclusive Personal Nutrition Coaching. It’s all about what makes you tick: discover the ultimate way to regain your energy levels, support your body and brain - and simply feel fantastic! Read Carola's recent article on Why Nutrition is Vital for Mental Health. Get your copy of Carola's Brain Foods Recipe Book Here!
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It is a myth that to live a healthy lifestyle you need willpower and sacrifice. In reality, it takes neither. What is required is for you to be smart, open-minded, and brave in order to make changes and create new habits. Do you have questions about your health and wellness that you’d like to have answered but you’ve never asked? Every Wednesday you can find me live on the Living Healthy List Facebook Page where I help answer those questions. Each month we focus on a different question in the areas of health, wellness, personal development, and bringing more fun into life. In the past few weeks, I’ve talked with Lori Bryan Woolridge and LuAnn Buechler on their take on the importance of being an SOB. A strong, open-minded, and brave person. Lori and LuAnn came up with additional words for the acronym. Smart, self-love, Open-hearted, optimistic, bold, benevolent. All-powerful…
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I have always been a reader. I enjoyed holing up on a summer day with a good book instead of being helpful around the house or getting outside. Now if my kids pick up a book and get off the screens, I’m thrilled! Over the years reading has become more for learning and less for pure enjoyment, unfortunately. But every now and then the two worlds collide and I find a page-turner. I found that rare gem in, Woman As Healer by Jeanne Achterberg. It’s an older book so the “modern” perspective is outdated but the history is fascinating! And since March is Women’s History month I thought it would be perfect to tackle some of the concepts and characters of this book. Human Origins In my freshman year of college, by far my favorite class was “Human Origins”. I remember my fascination with the trajectory that brought humanity…
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Have you ever watched The Food Channel? The chefs are skilled at plating dishes that are aesthetically pleasing. There is something about the variety of vibrant colors and garnishes that make you want to jump into the TV and join the cast for dinner. Color is power. I have good news for you. You don't have to be a skilled chef to make an appetizing dish that appeals to your senses. You don't have to be a nutritionist to pack a punch of nutrient-dense foods on your plate. Think simple, satisfying, and scrumptious. Let's explore color. Color is Power Colors have a powerful influence on the brain. When I studied marketing in undergrad, I was fascinated by the impact colors have on your mood. Like when you walk into the grocery store, do you notice that the produce section is eye-catching? You may find yourself smiling as your eyes capture…
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A few months ago I had the opportunity to talk with Dr. Michael Greger. He is an icon in health and wellness and a New York Times bestselling author. Dr. Greger is the genius behind the free resource; Nutrition Facts.org. His recent book titles are How Not to Die and the How Not To Die Cookbook so we kept the theme and discussed how not to get sick from COVID. Dr. Greger and I chatted back in April when we were just beginning to understand the implications of Covid. Initially, his plan was to travel to Rochester, MN for an annual conference hosted by the Lotus Foundation. Instead, we did a zoom interview with Dr. Greger true to form conducted the interview while walking on his treadmill. You may know Dr. Greger from all the things that he does in the health and wellness world. But let me tell you…
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The Ketogenic Diet is all the rage right however it's difficult to find true guidelines on how to follow it in the most healthful way. Medical professionals have recommended Keto for health conditions like Epilepsy, Polycystic Ovary Syndrome (PCOS), and Metabolic Syndrome, a precursor to Type 2 Diabetes. In this article, we'll touch on the pros and cons of the Ketogenic Diet for Diabetes. What is the Ketogenic Diet or Keto? In its most basic sense, not necessarily everything you read on social media or what your best friend tells you, the Ketogenic Diet is all about eating the "right" foods in the right proportions. When you get it right, it'll trigger your body to start burning stored fat. Ask the Nutritionist Nutritionist, Veronika Larisova explains the pros and cons of the Ketogenic Diet for type 2 diabetes. The Ketogenic Diet is one that is very low in carbohydrates,…
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Did you know that 1.4 million new cases of type 2 diabetes are diagnosed in the United States every year? That's 4 people out of 10 every year! As a Physicians Assistant, I've seen it first hand. Too often when patients are given the diagnosis of type 2 diabetes they are told that it can be managed. How? By counting carbs, losing weight, and taking one or more medications. None of which are easy and for many people impossible. My husband knows the fear that comes with diabetes. Slowly, over many years because he watched his father go from a happy, fun and funny dad to being an old, miserable, unhappy man. He believes his father's decline began with that diagnosis of type 2 diabetes. From that time he was on medication after medication and experienced new diagnosis after new diagnosis. A few years ago my husband was told his…
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You’ve heard it before you are what you eat. More importantly, can what you eat determine your longevity? Basically how long and how well you live. When we look at the people who live the longest, healthiest lives and have a high percentage of centenarians – people who are 100+ it seems clear. Their habits and behaviors, i.e. the food they eat and the lifestyle they live are key factors in their longevity. What’s more exciting is that there is research to support this theory! For the past 25 years Dr. Valter Longo, Ph.D. has worked on comprehensive studies in his lab, clinic, and among some of the world's most long-lived populations. His research and clinical studies on aging, nutrition, and disease show that what you eat does correlate to a long, healthy, and vital life! We should all be fit, within a healthy weight range, and free from disease…
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Did you know that genetics determines about 20-30% of your health and longevity? That means that 70-80 percent of what determines how well you age is up to you! Your lifestyle is the dominant factor and your attitude on aging determines how you age. There are a number of categories that fall under lifestyle and lifestyle choices but I'm going to focus on four of them: diet, movement, mindset, and meaning. Diet Eat Real Food! What you eat determines your overall health. Eating a variety of foods high in nutrition and low in calories is the basis of a healthy diet. Consuming less salt, sugars, and saturated and trans-fats, are an essential and the healthiest most sustainable way to lose weight. Done right, your food choices actually protect you against chronic diseases, such as heart disease, diabetes, and cancer. Movement I don't have to tell you that you need to…
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From meatless alternatives at your local fast-food restaurant to a shift towards completely plant-based diets, changing your diet is easier than ever. The rise of plant-based alternatives has never been more prevalent. But is it right for you? This isn’t your typical Burger King menu. And that’s not your typical burger. In fact, it’s not made of meat at all. That’s because it’s 2020 and the meatless revolution has gone mainstream with plant-based meatless options that aren’t just easier to find – they’re hard to miss. Last year, the company Beyond Meat, one of the leaders in meatless alternatives went public with an initial offering over around $25 a share. The company is now valued at more than $10 billion with shares trading around $69. It's obvious with the rise of plant-based alternatives that that many of us are jumping on board. Impossible Foods, its closest competitor, just received a…
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Take a few yoga classes and you may find yourself addicted to that post-practice high. Do you wonder how you can get more of that feeling? Especially now if your favorite studio hasn’t reopened following the pandemic lockdown. While elevating your practice can take time and hard work, it doesn’t have to be expensive. You can use these budget-savvy tips to transform yourself from a casual student to a seasoned yogi. Simple Ways to Save Money on Tools and Tech for Expanding a Yoga Practice at Home Your Home Practice Can Save Time & Money Paying for classes at a gym or studio can be pretty costly. Still, consistent practice is essential to improving your understanding and prowess when it comes to yoga poses. So how can you maintain a regular practice without paying for those expensive classes? Well, you can start by picking up yoga gear at stores like…
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What is Nutrigenomics? In the simplest of terms, nutrigenomics is the study and branch of genetic research of how foods affect our genes and how, in return, genetic variations affect the way we react to nutrients in foods. These genes instruct your amino acid arrangements for proteins that create your traits. Nutrigenomics is a big word and it has a big impact. I was introduced to nutrigenomics when I was sick and wanted to change. At the time I was struggling with a lot of health issues and in order to cope, I swept the hardest parts of my life under the rug. Essentially, I was resigned to getting sicker. My body hurt and my gut health was a mess soo I was curious to see how it could help me. You are what you eat You may have heard this term, its been around as long as I…
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Have you been thinking about doing "Keto" but not sure how to do it the right way? Your friends who are on Keto tell you about all the crap they are allowed to eat, and you think, that can't be healthy. There has to be a better way. There is! Keto Life with Matt shows that you can eat real food, have more energy, increase mental clarity, and lose weight. Google searches for “ketogenic diet” are at an all-time high. The stream of keto-related emails, ads, and sales pages is almost relentless but many of them only touch the surface or are just trying to sell you something. What is Keto? The “keto” diet is any extremely low carbohydrate diet ( 10-20 grams) that forces the body into a state of ketosis. When Ketosis occurs molecules called ketones build up in their bloodstream. What are Ketones? "Ketones are chemicals your…
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Health food supplements (supplements) are one of the hottest selling products in the market these days. In the US there are billions of dollars in sales every year. Recent surveys show that more than half of the adults in the U.S. use supplements in different forms, such as tablets, capsules, powders, soft gels, gel caps, and liquids. Its' not surprising that studies show a close correlation between health and nutrition. When you have an insufficient amount of nutrients your body's defense mechanism is weakened causing medical problems from the common cold to severe long-term illnesses. The higher use of health food supplements is attributed to public awareness of health issues and improved standard of living. Types of Health Food Supplements There are different types of supplements, including macronutrients (amino acids, proteins, essential fatty acids), micronutrients (vitamins and minerals), enzymes (digestive enzymes and antioxidant enzymes), probiotics (beneficial bacteria in the gut),…
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As the country is slowly reopening some people are going back to work. Many of us, however, are still practicing Shelter In Place in our homes or apartments. If you are lucky you have an outdoor space where you can exercise and get fresh air. Living in an apartment or in a city you may have limited to no outdoor space. You really are confined indoors with all of the household products you never knew were toxic. Since the beginning of Shelter In Place, people have shared on social media that they've spent their free time cleaning and clearing out their spaces. This brings three questions to my mind. What type of cleaners are you using? Is your space ventilated? What kind of air are you breathing in your home Why is this important? Toxic Exposure! We're looking at household products you never knew were toxic. Natural health experts…
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Have you ever thought about the gap between the life expectancy between men and women? For years, as a nutritionist and life coach, I have tried to get my husband to eat healthier, take his vitamins and get more exercise.......and don't get me started on the drinking more water!!! One at a time over the past 15 years he is come along, not with broccoli, but different healthy lifestyle suggestions! There are many herbs and vitamins that help men live longer. Interested? If you're like most people, this may be the first time that you've heard that today, many women all over the world outlive men by an average of as much as 10 years. Before you give up and accept your fate, you might be surprised to hear that there are a few things that you can do to have a longer, more productive, and healthy life. Could it…
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You've heard the phrase an apple a day keep the doctor away, correct? It's common knowledge that eating a diet full of fruits and vegetables promotes optimal health. What if that apple is the key to better sexual health? Could it be that simple? Is better sexual health only an apple away? Let's explore. Tom is 45-years old. He is married with two children and has a good job. He has never been the athletic type and for as long as he can remember he's been a few pounds overweight. In the past ten years, his life has progressively become more sedentary. With two children and a job that is increasingly more burdensome, the available time he has to train or d participate in sports shrank to almost nothing. When it comes to eating a healthy diet, both Tom and his partner would love to behave as role models for…
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It’s a fact: Guys are less likely to administer self-exams, eat healthy food, take their vitamins, ask for emotional support, and wear sunscreen. The price of their lack of self-care may be a high one. Real men take care of themselves! The average male may be hastening his own demise by drinking and driving, having unsafe sex, or succumbing to suicide as a result of depression. The main reason? Men don’t want to be seen as wimps. In our society boys often are told from a young age “don’t be a crybaby” and “take it like a man,” and many have been ostracized for showing vulnerability. When a boy crosses over into manhood, societal expectations don’t suddenly shift. If anything, there seems to be more pressure on men to “suck it up” with maturity. If you’re a man, improving your odds of living a long and healthy life includes letting go of the harmful idea that the body is indestructible. I'll let you in on a little secret, real me take care of themselves. Here’s a look at some of the greatest threats to men’s…
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Your gut and its inhabitants, the microorganisms that make up your gut microbiome have many key functions that influence your overall health. A healthy gut microbiome is important for men and women of all ages and something to take into consideration when it comes to your lifestyle and dietary choices. I bet you've never thought to feed your beneficial bacteria. Research continually shows that your gut microbiome can influence your overall health. Specifically through the production of metabolites that can positively or negatively interact with your immune, cardiovascular, metabolic, and nervous systems. Although a ‘healthy’ gut microbiome has yet to be defined, there are properties that are strongly associated with healthy people. Bacterial diversity describes the balance of the different types of bacteria. It is a measure of how many different types of bacteria are present and their amounts. Bacterial diversity is important especially to increase the beneficial bacteria. Healthy…
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A Case Taking a Daily Multivitamin Did you know that the World Health Organisation estimates that more than 2 billion people worldwide are deficient in the vitamins and minerals essential for health? Granted, the majority of these 2 billion people live in developing countries. However, this nutrient deficiency or micronutrient malnutrition (MNM) is also widespread in industrialized countries. That would be us in the US, Canada, and Australia among others. Studies show that 77 percent of men in the United States are low in magnesium, many are deficient in vitamin D and vitamin B12. Regular use of antacids for heartburn is associated with low levels of B12. In Australia low levels of calcium, iron, vitamin b6, and magnesium are common. Additionally, vitamin D deficiency affects just under 1 in 4 Australians. The United States and Australia are wealthy countries so why are we experiencing nutrient deficiencies? In wealthier countries, higher…
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Have you ever been starstruck? It's such a strange feeling when you bump into a celebrity who you've admired from afar. You even feel like you "know" them. I met Billy Joel in an elevator in Philadelphia, the same elevator that I first saw my husband. Most recently I was given the chance to interview Dr. Michale Gregor, founder of NurtitionFacts about how a healthy lifestyle helps defend against COVID 19. If you have not heard for him, Michael Greger, M.D. is a licensed general practitioner specializing in clinical nutrition and is a founding member and Fellow of the American College of Lifestyle Medicine. He is one of the top experts in his field and is consistent in his message about how a healthy lifestyle helps defend against COVID 19. Dr. Greger is a New York Times bestselling author and internationally recognized professional speaker on a number of important public…
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Congratulations, you're a new mom! Maybe you've put off having children to focus on career, struggled with infertility, or just decided that now the time was right. You've experienced pregnancy, labor, delivery, and finally, you can bring your baby home and relax. Right? Many new parents, especially those who have waited to have children do not realize how much a new baby disrupts your entire life, at least for a while. The new center of your universe needs so much from you, 24/7 leaving you feeling overwhelmed and sleep-deprived. So, it is essential for you to learn how to get sleep with a new baby in the house. Why is sleep so important? Sleep deprivation has a cumulative effect that builds over time. When you are experiencing a lack of sleep, you put your health at risk. Sleep deprivation affects your mood, body, cognitive abilities, and potentially all aspects of…
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There is a common myth that eating healthy and fresh, including organic produce, dairy, and meats, is expensive and is out of reach for many families. As a Personal Finance Coach & Educator, I have indeed seen clients spend thousands of dollars per month on their groceries and supplements. After all, when you don’t have your health, what else is there? Some would argue it is worth holding on to, or restoring, at any cost. I assure you that you can eat well without going broke! But what about those of us that want to feel great and sustain eating well, while living within our means? On the heels of the recent Living Healthy List "Diet Demystified Summit" (here's just one interview that talks about food. You can get gain access here if you missed it) I want to provide some tips and a resource for those who struggle with the…
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Hey, Its Dr. Melissa Brennan! I know right now everything in life is out of balance. It seems that since our routines have all but gone out the window that our eating habits have followed. That may be OK for a day or so but not for longevity. Why? Because eating food full of preservatives, additives, and sugar can crash your immune system. FACT: Sugar is 8 x’s more addictive than cocaine. Sugar cause obesity, inflammation (disease), feeds cancer, dementia, type 2 diabetes, depression, infertility, impotence, depression, and brain function. The average American consumes 17 teaspoons (71.14 grams) every day. That translates into about 57 pounds of added sugar consumed each year, per every person in America. The American Heart Association (AHA) recommends the following guidelines: 6 teaspoons (25 grams) of added sugar/day = 100 calories/day for women 9 teaspoons (38 grams) of added sugar/day = 150 calories/day for men 3-6 teaspoons (12…
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I'm writing to you during Week 2 of my Co-Vid quarantine. I don't know about you but I'm not quite feeling quite myself. Rather than wallow or get stressed out, let's do something constructive. It's time for a Pantry Raid! I've given you three self-care recipes using items from your pantry. I can see very clearly the image of a picture I saw once of a woman jumping headfirst into a glass of wine. And... I imagine that most of us want to recreate our own version of that same picture right about now. Throw into the confusion of these times, two boys, ages 5 and 2 who are a whirlwind of nonstop energy and what appears to be slightly stubborn defiance disorders. They are home now with me all-the-time. I love them but... I know you feel my pain and I yours. So, What do we do about this?…
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How will you remember this time of early 2020? How did you live? Will you recall how you were possibly quarantined, riddled with angst and fear, hoarding toilet paper? OR... Will you remember how for the first time in a long time your family shared meals together, played games together, talked, laughed, and loved together? It's time to flip the switch for a more enjoyable social distancing experience. The way you took the time to relax and partake in some self-care and reflection. You finally finished that project you put off. Implemented your health and exercise routine? The constant and elevated stress of daily living and working melted away, allowing you to be more mindfully present in each moment? Social distancing has given us the gift and opportunity of being able to do a lifestyle “re-set”. Living a more enjoyable and meaningful life. Gratitude, compassion, empathy, and joy can be…
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How many times have you heard others say or thought to yourself, “well it’s just my genes so there is nothing I can do about that!”? I'm here to tell you something really exciting... you can actually reprogram your genes! We commonly think of our genes as fixed traits that we inherit from your parents, such as hair and eye color, height, personality characteristics, predispositions to alcoholism, flat feet, heart disease, and the list can go on. Lifestyle behaviors do not have much influence over these types of inherited traits but you can directly influence the genes involved in health and wellness. Specifically, the genes that influence muscle development, body fat storage, inflammation, and other aspects of general health and longevity. On a journey towards optimal health, you get to uncover which lifestyle choices UNLOCK your own unique genetic potential. Genetic Reprogramming Think of your genes like an…
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What does it take to achieve your best health for ourselves and our community? Can lifestyle changes like diet and exercise help you achieve your best health? Mental health, obesity, and diabetes are among the leading health priorities facing our community and 80% of these chronic conditions are lifestyle-related. Mei Liu, Founder of the Lotus Health Foundation understood that in order for people with chronic illnesses to get better they need better information, clear education on nutrition and someone to listen to them. "Locally in Minnesota, I couldn't find a program that delivered all three of these pieces so I decided to do something to help!" Lotus Health Foundation is hosting a three-day event, 20/20 Perfect Vision of Health. The program will focus on education, prevention, and improving the health of our community, one person at a time through self-care. The 4th annual Community of Wellness Event will be held in…
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As a Peak Performance Health Coach, Maureen is an expert in transforming the bodies and lives of her clients. Formerly a NASA/EPA scientist, her obsession with research turned to health after losing her mother to cancer unexpectedly. She has spent the past 18 years researching optimal health, fitness, and preventative wellbeing. Her passion is to help high performers transform their nutrition and lifestyle so they can look, feel, and perform their best.
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Growing up, I had a huge passion for performing. My schedule would consist of school, show choir practice, musical practice, voice lessons, dance lessons, and practicing on my own. When I went to college, I didn’t have that full schedule. I felt alone, bored, depressed and didn’t know the focus of my education. I went to the gym to cope. There, I quickly learned how nutrition and fitness could impact anyone’s life. My passion for movement in performing shifted to movement in fitness. My studies in college changed from unknown with a music minor to a Bachelor's Degree in Health Promotion from The University of North Texas. After college, I continued my education and training to expanded my knowledge and experience. I am certified in group fitness, personal training, nutrition coaching. Currently, I'm working on my Master's in Exercise Science. Currently, I am a manager at a corporate fitness center…
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Dr. Jessica Hayman is a Licensed Naturopathic Doctor in the state of Arizona, where she practices and resides in Sedona. She received her Doctorate in Naturopathic Medicine from Southwest College of Naturopathic Medicine in Tempe, Arizona. She also holds Bachelor’s degrees in International Relations and Spanish from The University of Southern California in Los Angeles. Naturopathic Medicine actually found Dr. Hayman. She was determined to find answers to the root cause of diseases that her friends and family were dealing with. She soon realized that the alleviation of disease is prevention and wellness. Her curiosity and desire for living a clean lifestyle turned a passion into a profession. She sees herself as a facilitator to empower patients, take measures to better their lives by seeing the world around them in a new light. Dr. Hayman has seen how when given the best conditions for thriving the body can heal on…
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In my quest to help people create vibrant health, lose weight, and reverse the effects of disease, I started following a few well-known experts in the area of diet and nutrition, specifically plant-based nutrition. I wanted to learn how to lose weight on a plant based diet. One of the people I look to for her guidance and expertise is Chef AJ. Chef AJ is a Los Angeles based culinary instructor, professional speaker, and author of the popular book Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight, which chronicles her journey from a junk-food vegan faced with a diagnosis of pre-cancerous polyps, to learning how to create foods that nourish and heal the body. Devoted to a plant-based diet for almost 40 years she is also the host of the Foody TV television series Healthy Living with CHEF AJ. On her cooking show, she teaches how to create…
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Lets me begin by saying, "I don't believe in New Year's Resolutions". The notion of them gets lost in cultural pressure, obligation, and " shoulds". I'm all for resolving to be the best version of myself by carving out time to create intentions and set goals, but how and when I go about that is possible any day of the year! That said, if you consider the New Year as a time to look ahead and make changes in your life I have 3 tips to make your transition to health, wellness and overall wellbeing successful and sustainable (anytime) in 2020. #1. Choose Now. (and now, and now, and now, and now...) You can choose anything, anytime! Now is the most powerful time to create your life. Not yesterday, not tomorrow. What you receive from being in the present (the now) is the freedom to make a choice one moment…
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Dr. Joel Furhman is an American celebrity doctor and an internationally recognized expert on nutrition and natural healing. He strongly advocates what he calls a micronutrient rich diet. A former competitive figure skater, he suffered a serious injury that removed him from competition. He says an alternative medicine therapy helped speed his recovery and led him to become a physician. Through his medical practice, as well as his New York Times best-selling books and PBS specials, Dr. Fuhrman has helped thousands of people lose weight permanently and reverse chronic diseases, such as heart disease, diabetes, autoimmune diseases and chronic pain syndromes, including migraines, using a nutrient-dense, plant-rich eating style, a Micronutrient Rich Diet, that he calls the Nutritarian diet. "The nutritarian diet is an eating pattern created by Dr. Joel Fuhrman initially published in his top-selling 2003 diet book Eat to Live. The diet is vegan, gluten-free, low in sodium, and low in fat.…
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We all need mental energy to meet the challenges and opportunities of our lives with gusto. Too oftenour mental energy comes from caffeinated drinks or dietary supplements. A multi-million dollar industry has risen around supplying us with canned mental energy. There’s nothing wrong with a few cups of coffee or tea, and some herbal supplements have promising benefits. However, relying too heavily on these methods can take a huge toll on your health and on your wallet. Fortunately, there are a number of ways that you can boost your mental energy with subtle lifestyle changes instead of running to the coffee shop or apothecary. Get The Right Amount Of Sleep Your body and brain need sleep. Cutting back on sleep can make it seem like you are being more productive if it adds hours to the day, but cutting back on sleep makes you function less effectively. Everyone…
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There are so many myths and misconceptions about menopause. Often times, a women's perception of all phases of "the change" will determine her experience with it. Every woman needs to learn about the magic of menopause. Hormone Replacement Therapy is not an option for many women, due to family history or their own health issues. There are holistic options including nutrition, lifestyle, and mindfulness to help women reduce or eliminate challenging symptoms. In her interview with Linda Thompson of The Author's Show, Lorraine Miano, Certified Health & Hormone Coach, shares info about her book, The Magic Of Menopause: A Holistic Guide to Get Your Happy Back! She also discusses her positive views on what is often a challenging time for many women and offers advice and support on how to holistically manage the symptoms of "the change" including perimenopause and menopause, while also encouraging women to have a positive outlook…
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In the previous articles, I have been discussing The Importance of Digestive Health. Hopefully by now you understand that in order to have health, you have to have a healthy digestive tract. A lot of people ask me: How does the digestive system work? Here is a simple breakdown (pun intended) of how it works: First, you must eat and chew enzyme-rich food. What does that mean? Whole foods contain more nutrients and enzymes than processed food. Next, chew your food entirely. Remember when your grandma used to say slow down and chew your food? Well, there was a reason she said that. Most of your food breaks down in your mouth when you chew your food. The more you chew, the more it breaks down. Then, the food enters the stomach where it pre-digests for an hour. This will break down 75% of your meal. If and when the…
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Lorraine Miano, Certified Health & Hormone Coach discovered her passion of offering menopause advocacy, support and resources to women in all phases of menopause through health coaching, proper nutrition and preventive lifestyle choices. She received her certifications as a Health Coach and hormone health expert from The Institute for Integrative Nutrition. She has been able to help even more women by writing and publishing her first book, The Magic of Menopause: A Holistic Guide to Get Your Happy Back! The book helps guide women through the struggles they face as they begin menopause and helps tackle the daily changes such as balancing hormones holistically, getting a better night’s sleep and reducing or eliminating hot flashes, to name a few. Lorraine loves to encourage her clients with her mantra “Menopause is NOT an ending! IT IS a new beginning!” Please click here for your free guide Eat Your Way to Hormone Health…
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"Giving up your goal because of one set back is like slashing your other three tires because you have a flat." You did it. You set a realistic goal and created an action plan with small, manageable tasks. You asked for support when you needed it. You monitored your progress and pivoted when necessary. And then came the relapse. Speed bump, setback, roadblock...whatever you call it, they’re inevitable. Find out how to how to accomplish your goals and: Respond Shift Strategize ...for a powerful comeback. Here’s the thing: breakthroughs are inevitably followed by fallbacks, big or small. Here's how to accomplish your goals: Don’t expect to glide through your resolution—that’s not what habit-changing is all about. It’s undeniably easy to slip into old routines, and positively toilsome to forge new ones. You will in all likelihood face challenges and have a few slips. So here are a few key points…
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Do you experience fatigue, digestive problems, migraines, body aches, anxiety or depression? Have you ever considered that food sensitivity could be the cause? Back in 2008 I was feeling awful. I suffered from such intense fatigue that on some days I couldn’t even leave the house. I had persistent body pains from my head through to my feet. What’s worse, the decline in my physical health meant that I started becoming what I refer to now as “Mean Mommy”. Because I was suffering so intensely, it made it very difficult for me to be patient and present with my kids. It was a difficult period of my life, but everything changed when I decided to adopt a gluten-free diet. Quite frankly, the results were shocking (in a good way!). Within two weeks, I was a completely different person – or more accurately, I started feeling more like myself than I…
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For many years, my husband and I exercised and “ate healthily.” We cut down on carbs and focused on lean meat and veggies for our dinners. We worked hard all week so felt we deserved to “take the weekends off” which usually meant overindulging way too much for 3 days. During the week, we missed having rice and potatoes and would have enjoyed more fruit. But we believed the carb restriction was healthy and would help keep weight off (and that we needed to do it to make up for the carefree weekends!) Then my husband went in for his checkup and the doctor told him his sugar was high - he was pre-diabetic, his cholesterol was high and the doctor wanted to start him on medications...WHAT!??!? About this time I had been immersing myself in the American College of Lifestyle Medicine Core Curriculum which was teaching me the truth…
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Digestive health is one of my favorite topics to teach and is one of the main reasons people seek care in our office. I am excited to say that we have helped thousands of our patients achieve more optimal digestive health. In my previous article I talked about the number of Americans who struggle with the painful and often life altering effects of poor digestive health and the amount of money spent to (unsuccessfully) alleviate their tummy troubles. Included in that article (see here) are the many different diagnoses that all boil down to one thing. Digestive problems. According to the NIDDK 60 to 70 million people affected by digestive diseases. The facts are alarming! First , lets quickly touch on digestion. Digestion is the breakdown of large insoluble food molecules into smaller water-soluble food molecules so that they can be absorbed into your blood plasma . It's basically how…
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Debbie Movsesian is a physician assistant and a health coach. She graduated from the University of Michigan and attended PA school at George Washington University. She has many years of experience treating cardiac patients. Her passion is health promotion and disease prevention and treating the root cause of disease. This passion led her to start coaching as she believes it is the education plus close support and accountability that truly inspires long-lasting health. She believes we all have the power to live a life free of chronic disease without relying on medications. Debbie is passionate about helping people unleash that power through a multidisciplinary approach centered around whole food, plant based-nutrition. Her simple, tasty way of eating is easy to make a healthy habit and proven to prevent and even reverse common illnesses. Unlike medications, which only treat symptoms, Debbie’s method, which incorporates food and other lifestyle strategies, gets to…
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As a speaker, teacher, transformational life coach, and curator of Living Healthy List my experience ignites ideas, conversation, and connection. My strength is a connector, a leader who radiates emotional intelligence, strength, positivity, resilience, and a zest for life! I bring you 20 years of experience/study in nutrition, cooking, exercise, and coaching to show you how you can enjoy a happy, healthy, and fulfilling life through nutrition and self-empowerment. It all began when I earned my Bachelors's Degree in Hotel, Restaurant, and Business Management with a focus on nutrition. I have worked in the hospitality industry and have certifications in Health Coaching, Life Coaching, Nutrition, ETP, and Plant-Based Cooking. My experience in cooking and nutrition delivers a unique perspective on what works (and doesn’t work) for most people. The Living Healthy List Method uses three pillars: Eat Real Food, Make Good Decisions, and Be Accountable. By following this simple plan…
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Erica Hunter is a wife, mom, holistic health coach and lover of veggies. She believes the food-body-mind connection is powerful, and daily food choices matter. As a Health Coach, she helps clients become fearless about food as they eliminate foods from their diet due to food sensitivities, allergies, and other medical conditions. She received her training as a Holistic Health Coach from the Institute for Integrative Nutrition where she studied over 100 dietary theories, practical lifestyle management techniques, and innovative coaching methods with some of the world’s top health and wellness experts.
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Since 2006, Dr. Melissa Brennan and her husband, Dr. Jarrod, have focused on caring for your entire family. Dr. Melissa has certifications in Pediatrics, Pregnancy, Webster Technique, Acupuncture, and Nutrition Response Testing. In 1997, Dr. Melissa was diagnosed with Systemic Lupus Erythematosus. After many years of being on medications and suffering from complications (such as kidney disease, arthritis, sun sensitivity, butterfly rash, and extreme fatigue), she was motivated to find a more natural approach to treating her disease. She became a Doctor of Chiropractic in 2004 which started her on the road to a healthier, drug-free lifestyle. Today, Dr. Melissa’s lupus is in complete remission. She attributes her health to Chiropractic, Acupuncture, a Whole Food Diet, and Nutritional Supplements. She has taken what most consider an “unfortunate disease of lupus” and turned it into a huge blessing and wonderful opportunity to help others seek more natural ways to improve their…
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Dr Karen Wolfe is an Australian physician, Coach, Speaker and author. Born in Sydney Australia, Karen graduated from Sydney University with a Bachelor of Medicine and Bachelor of Surgery and completed a Masters Degree in Psychology from National University in California. She worked initially in Australia as a family physician followed by 8 years of experience in the administration of national health care, wellness and senior programs in her role as the Medical Director of the Australian Government Health Service. She is the author of seven books, including Is Your Lifestyle Killing You? – The 8 Simple Steps for Lasting Weight Loss and Optimal Health, Create the body Your Soul Desires: The Friendship Solution to Weight, Energy and Sexuality and her new eBook Gut Matters: 4 Ways to Optimize Your Digestion to Boost Your 'Second Brain' and Improve Your Mood Karen is a Guiding Mindful Change Coach and a Holistic…
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Hello! I’m Dr. Stacy LeQuire. I’m so honored to be a part of the Healthy Living List! A bit about my background...I graduated with a Bachelor’s of Science degree in Biology with a minor in Chemistry from the University of Wisconsin-LaCrosse in 1997. I completed my Doctor of Chiropractic degree from Northwestern Health Sciences University in 2001. After graduating I spent some time as an associate in Seattle, WA and later my husband and I co-founded Main Street Chiropractic in a Boston suburb in 2004. After practicing on both coasts, we moved back to my beloved home state of Minnesota. We have been active in the Rochester community since 2008 and are co-owners of Vitality Chiropractic and Evergreen Family Wellness. I am motivated to share the small changes and habits that enhance health and “stack the deck in your favor” when it comes to chronic disease. I like to encourage…
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Sleep! It’s the cornerstone to optimal health and equally important as eating healthy and exercising. Yet, 1 in 3 Americans are not getting enough and it’s negatively affecting everything we do! Is there a guide to better sleep? It's no secret that chronic stress, anxiety, and tension are the leading causes of insomnia and sleeplessness among adults. Sleep disorders like sleep apnea, side effects from medications, and other underlying medical conditions can also contribute to our lack of sleep. Nonexistent sleep routines, exposure to high definition television, and blue light from our computers and cell phones are also keeping us up at night, too. Sleep is that golden chain that ties our health and our bodies together. -Thomas Dekker So, what’s the big deal if you don’t get enough sleep. If it's once in a while then the consequences are minor, you feel tired the next day. But…
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Leaky Gut Syndrome[/caption]
If having an unhealthy gut is the key to getting psoriasis to heal, how do we do that?
Psoriasis is a very slow-moving disease, so it takes a long time to heal your gut. If you eat something that you’re sensitive to – a so-called “trigger food” – you’ll end up with a flare-up of your psoriasis four or more weeks later.
You may have noticed that you’ll get these mystery flares that come out of nowhere. You’re frustrated because you don’t know how long it will last, how bad it’ll be, or more importantly, what caused it in the first place.
When you consume a trigger food, about a month later, you’ll have a flare because you’ve triggered a massive inflammatory response in your gut that the brain tries to fight.
To heal your gut, you must omit the trigger foods from your diet and add foods that will reduce the inflammation. Then in time, your skin will heal. I detail all this in a separate article, Seven Ways to Reduce Inflammation to Help Your Psoriasis.
