Don't Forget About Your Spine

Good health depends greatly on our physical structure. Our basic structural system is our skeletal system which foundationally the spine. The spine holds a key to health. Health includes an optimally functioning body. Our central nervous system (CNS), which is our brain and spinal cord, directs and controls body function. Spinal bones or vertebrae encase our spinal cord and our spinal nerves. Abnormal function with the spinal vertebrae will interfere with the CNS by interfering with the messages the spinal and peripheral nerves are taking to the organs, cells and tissues. These interferences result in abnormal body function, improper healing and decreased health. The converse of this is the key. Removing the interference of the nervous system increases health. This is why chiropractic care is so important to a healthy lifestyle. An interesting study reported in the Journal of Neuroscience in 2004 clearly connects a decrease in the grey matter of the cerebral cortex (part of the brain) to people who experienced chronic lower back pain.1 The study revealed how chronic pain caused brain destruction. This is a good reason for getting rid of back pain rather than learning to live with it.


Consider how living things heal. We don’t have to think about it for it to happen. In this same way the heart beats, the liver cleanses, and the blood circulates. It all happens without thought. This is all possible because of our nervous systems direction. This is why being well adjusted is paramount to health. Chiropractic is all about wellness by maximizing the expression of an individual’s CNS over a lifetime. Many people receive these benefits without realization because they chose to get adjusted due to a pain syndrome. It is a smart choice to choose chiropractic for treatment of chronic spinal pain according to a study reported in the journal Spine 2003. This study compared chiropractic spinal adjusting, needle acupuncture and the drugs Celebrex and Vioxx. The results revealed that chiropractic care was more than 5 times effective than drugs and nearly 3 times more effective as acupuncture for the treatment of chronic spinal pain.2 This study was followed up a year later. The follow-up results showed that the patients who had received chiropractic care still had a reduction of pain while those who had received drugs or acupuncture had a return of symptoms once their treatment ended.3 Although, to experience the optimum benefits of chiropractic care is go beyond pain relief and to continue to occasionally be adjusted for maximum wellness. Many people do not realize that chiropractors are licensed doctors who have completed a course of training which is very similar to medical doctors. Chiropractors are trained in knowing when to refer to medical doctors. The premise of chiropractic care is that it is effective by removing the cause of a problem rather than suppressing the symptoms. This natural care is a more frequent choice of people who desire drug free conservative care. Not all chiropractors practice the same way. If you have had an experience that was undesirable don’t lose out on the potential benefits; just seek out a chiropractor whose practice style better suits your needs.

In conclusion, it is my hope that this information is a blessing to you and your family. It is probably best to make changes over a couple of months and not try to embrace it all at once. Perhaps this 21 Day Journey to Health can serve as a wellness coach for you as you set out to raise the level of your families’ health. Don’t just read this once. Return to this information until it becomes a part of your life. Remember, every step taken to a healthier life is a step forward. Momentum builds with persistence. Enjoy the process!

Resources:
1. Apkarian, Vania. "Chronic Back Pain is Associated with Decrease Prefrontal and Thalamic Gray Matter Density." Journal of Neuroscience os 24 (2004): 1410-1415.
2. Giles, Lgf. "Chronic Spinal Pain: a Randomized Clinical Trial Comparing Medication, Acupuncture, and Spinal Manipulation." Spine os 28 (2003): 1490-1502.
3. Muller, Phd., Reinhold. "Long-Term Follow-Up of a Randomized Clinical Trial Assessing the Efficacy of Medication, Acupuncture, and Spinal Manipulation for Chronic Mechanical Spinal Pain Syndromes." Journal of Manipulative and Physiological Theraputics os 28 (2005).

Do You Know Your Type?

You may be thinking- sure I know my type- tall, dark, and handsome or blonde, beautiful and vivacious. Awesome!! But this is not the type I’m referring to. I’m actually referring to your blood type. Many people are surprised they don’t know their blood type but this really isn’t that uncommon. (In our office we do a simple finger stick test to identify blood type). There are four different blood types: O, A, B, and AB. Our red blood cells have antigens (proteins) on them which identify our type. These antigens serve as important security systems to our bodies. Our bodies use these antigens to identify whether a substance in our blood is a friend or foe. It is important to note that offspring do not necessarily have the same blood type as their parents. This is only true in the case of type O blood. If both parents have type O blood all the children will have the same.

Well you may say "what is so important about blood type?" The immune response that our body has to the blood type is a very powerful response. If I was to get a blood transfusion of the wrong type of blood I could die. I have antibodies to the antigens that are not on my blood cells. These antibodies would attack a foreign invader, resulting in a strong reaction by body.

There is a food connection when it comes to our blood type. This connection is another arena of debate amongst doctors. Some say that it is not scientifically solid. My personal opinion is that it is not always 100% accurate, but it absolutely yields change in a significant percentage of situations and should be considered as a simple, inexpensive way to aid in restoring health. I regularly see people lose weight, have more energy, become able to focus again, feel less depressed, and strengthen their immune systems and improve digestion by following the blood type diet.

So how does this work? Foods have proteins on the outsides of them, which are called lectins. These lectins are very sticky. When we eat foods with lectins that are similar to a blood type other then our own, we can experience a lectin/antibody response and get an agglutination reaction similar to that which would result getting a blood transfusion of the wrong blood. These foods are actually difficult for our body to digest. When we eat foods that are contrary to our blood type we actually create unnecessary immune responses in our body that create inflammation and potentially lead to disease.

Each of the blood type diets include 16 different food groups:
• Meats and Poultry
• Seafood
• Dairy and Eggs
• Oils and Fats
• Nuts and Seeds
• Beans and Legumes
• Cereals
• Breads and Muffins
• Grains and Pasta
• Vegetables
• Fruit
• Juices and Fluids
• Spices
• Condiments
• Herbal Teas
• Miscellaneous Beverages

Each of the above categories are divided into 3 sub-categories for each blood type. These sub-categories are:
1. Highly Beneficial – these foods aid the body by giving more than caloric support
2. Neutral- this food is an acceptable food for the body
3. Avoid- this food actually has a negative effect on the body

The most comman blood types are A and O. In the case with both of these types wheat and dairy products are contraindicated. This is a big deal because an individual may be eating a lot of wheat bread and pasta because it is better for them than white. Neither white or wheat is good here because both are from wheat. This is one of the reasons why I tell people that the little things can make a big difference in their body. We have to understand some basic principles and then combine them for our specific body. The most important thing is to be aware of your "avoids" and to avoid them. I find that people can be eating foods that are good for them but may be avoids and this may be working against their quest for health. If you don’t believe this just try an elimination diet for your avoids. Not all at the same time. Pick a food and do not eat it for a couple of weeks. Then, re-introduce it in your diet. If it is not good for you it will be obvious within a couple of days. This could be symptoms in the form of fatigue, headaches, indigestion, joint pain, irritability, inability to concentrate, sinus problems etc. If you just don’t feel as good- you can be pretty sure this food should be avoided.

I suggested a number of days ago that while just one of the principles of the 21 days to health may be helpful there is much more power in the application of all of them. These principles work synergistically together to accomplish a multitude of results on our health journey. This is true with blood type. If a person is having a hard time losing weight, this principle could be an important key to aiding metabolism, aiding normal insulin production, and helping to establish a better hormonal balance.
Make Sure You Know Your Type and Find Out If You Are Eating Foods That Are Good For You!!!

For more information on the specifics of your blood type:
• Go to dadamo.com or
• Visit our office to be typed and we will give you the information on that visit

Hormones- Havoc or Harmony?

Hormones are powerful substances in our body which truly can cause havoc but when properly balanced produce harmony. They are molecules which are released into our blood stream by glands. These molecules or chemicals actually are carriers of information from our glands to our cells. They are designed keep our bodies in balance, yet if they are out of balance or if our cells are desensitized to them we definitely have problems in regards to the way we feel and function.

One of the most important hormonal problems of our current day, is insulin resistance. This has become very common and is the case with many individuals who are yet unaware they are in this category. Basically, when a person is resistant to their own insulin they eat carbohydrates, which convert into glucose or sugar in the blood stream and should be picked up by insulin and taken into the cells for energy production. The problem arises when the cell membranes no longer recognize the insulin and the sugar is unable to get into the cells so the body stores it as fat. In this case there is an issue with energy, meaning the person is generally fatigued and the individual is putting on weight. Even exercise isn’t working to get rid of the weight. The person craves more sugar and the problem gets worse. We’ve talked about fixing the cell membranes. We’ve talked about avoiding lifeless foods which includes the whites of sugar, flour, rice, pasta and potatoes which all have a very high glycemic index. Remember, even if you have been diagnosed with metabolic syndrome, insulin resistance or have a family history of diabetes you don’t have to accept this and stay there getting worse. Diet and lifestyle changes can bring a change in your situation. Be sure to re- read the blog called, “ Do you have a hard time losing weight” and make sure you have mastered the solutions.

Hormone replacement for sex hormones has become a hot topic as of late. Many of you are now aware of Bio-Identical Hormone Replacement Therapy due to the national spotlight they have received from powerful media personalities like Oprah Winfrey, Robin McGraw and Suzanne Somers. In her show Oprah said of women, “ We heard you loud and clear, you are sick and tired of feeling awful.” In The Great Debate: Should You Replace Your Hormones?, Oprah said, “ All women over 35 will eventually face hormone imbalance, which can cause you to feel fat and tired. This is about your hormones being out of whack, and you don’t even know- we haven’t had the language to talk about it. All women need to be armed with this information.”

Well the dialogue has emerged and with much strength. Women are being armed with information to make good decisions regarding hormone replacement. It is my personal opinion that the typical Hormone Replacement Therapies, HRT’s, which are synthetic, artificial and chemically produced hormones, are bad for you because they don’t match your natural hormones and don’t fit your body. Bio-identical hormones are those which are molecularly exact duplicates to the hormones our body's make. Bio- identical hormone replacement uses small amounts of hormones to replace levels to what is physiologically normal for the age of the individual.

In my office, I use saliva testing to evaluate hormone levels for BHRT. Saliva testing is the ideal way to test exactly what hormones your body is already producing. This information yields the necessary data to restore a balance. Once saliva testing is accomplished I use trans-dermal creams and oral DHEA to restore balance.

Symptoms are an indicator that things are not right. Some frequently seen symptoms of imbalance include:
• Hot flashes, Night Sweats, and Vaginal Dryness
• Depression and Feeling Tired all the Time
• Weight Gain Around the Hips and Belly
• Water Retention and Feeling Bloated
• Difficulty Sleeping
• Foggy Thinking and Forgetfulness
• Stress, Anxiety, Irritability
• Tender Breasts, Fibrocystic Breasts, Uterine Fibroids
• Allergies, Headaches, Sugar Cravings
• Constipation, Brittle Nails and Hair
• Decreased Libido, Acne, Scalp Hair Loss

“ It is important to remember that hormones are powerful molecules essential for maintaining physical and mental health. One size does not fit all when it comes to hormones! For decades western medicine had prescribed hormone replacement therapy as if everyone needs the same thing and the same amount. Nothing could be further from the truth. Your hormones are like fingerprints and in order to achieve optimum health, you need to know what your specific imbalances are.” (Labrix.com)

Make sure hormonal imbalances are not derailing your efforts to achieving maximum health!!

EMF's ? What are they?

EMF’s are a powerful interference to our health and many people do not know what they are or how they cause difficulty in our lives. EMF stands for electromagnetic fields. They’re the frequencies that are emitted from power stations and lines, powered appliances, big screen TV’s (especially HD), wireless internet, cordless and cell phones, fluorescent lights and simple powered items like hair dryers and electric blankets. The electromagnetic fields are actually electrical pollution to our bodies. There is substantial research which indicates these fields cause a biological effect (cellular changes) on humans. Even though there are many sources of information that would suggest the dangers of EMF’s there are still some experts that feel the threat is unsubstantiated.

Although, there is no debate that EMF’s are an environmental influence of growing concern due to the advances in technology in all civilized populations. Another thing that is absolutely certain is that exposure to EMF’s weakens our bodies natural energy. Unfortunately, it is nearly impossible to completely avoid exposure to EMF’s in the world we live in today. We have a normal magnetic field which is good energy to our body. If we are exposed to the fields of energy or frequencies emitted from sources of electrical pollution our natural magnetic energy is reduced.

This may sound odd, but you can do a little strength experiment at home to test it for yourself. Stand up and put your arm straight out in front of your body. Have a friend push down on your arm while you resist, to test your strength. Go stand in front of a big screen TV or turn on a hair dryer and while holding it have your friend re-test your strength. You will see that the exposure to the electromagnetic field is actually draining to your body’s natural energy field. This is demonstrated by your loss of strength. I find that some individuals are more sensitive to EMF exposure than others. I think this often has to do with the amount of daily time a person is regularly exposed ie: spends in front of a computer or on a cell phone, as well as if an individual is not properly hydrated.

The following are various symptoms that may be related to exposures to EMF’s:
• Fatigue
• Nausea
• Dizziness
• Foggy Thinking
• Eye Strain
• Irritability
• Skin Rashes
• Illness


I use an inexpensive solution in my office called a multi-polar magnet to protect from the loss of the bodies magnetic field when exposed to EMF’s. When it is placed on the body in the pocket of pants or in a bra, it protects. This protection is easily demonstrated by the return of strength that was lost when exposed to an EMF. I personally use a multi-polar magnet daily as I work next to an electrical machine much of the day and my husband wears magnetic insoles in his shoes as some men don’t want to keep track of a pocket magnet. I’ve had the occasion to forget my magnet and notice that I definitely am more fatigued after a full day without it.

Maintaining normal body energy is more important than just prevention of fatigue. Our body needs a good level of energy to function normally as well as maintain strength in all organ systems but in particular the immune system. Good health and high energy go together. In addition, good health and a good nights sleep are also important. Last year I spent a week in Baltimore for a seminar. I am generally a very good sleeper but this trip was different. The seminar was very intense and demanding and I didn’t sleep well at all the first night, then the second, then the third and fourth as well. I had taken melatonin with me to aid in sleeping in a new environment but it wasn’t working. Finally, on the fifth day I thought about the EMF’s. I searched my room for all the plugs. To my astonishment I found an unusually large plug behind the headboard of my bed that accompanied the alarm clock/iPod station. I unplugged it and all the lamps and the large screen TV across from my bed and presto I slept like the baby the rest of the time I was there. Hotels are definitely sources of loads of EMF’s in one location and this may be a concern to you if you travel or even live in an area of the city that is more tightly packed with people like our French Quarter.


I also use another device to further protect against EMF disturbances. This device is called a “Total Shield.” I would highly suggest this for anyone living near a power station, high voltage power lines, TV or Radio towers in addition to anyone with wireless internet. Also, remember that infants and children a more susceptible to interference. The Total Shield is designed to interrupt and eliminate grid lines, geomagnetic, electromagnetic standing waves, extremely low frequencies, and other harmful waves. This device is protective to approximately 10,000 square feet. I have a “Total Shield” both in my office and in my home.

So think about protecting your bodies energy and your cells from EMF’s, especially if you work with computers all day, or with electrical equipment, or in an environment where there are wireless internet connections. I was rechecking a patient I had worked with in the past for immune support. I often do applied kinesiology or muscle response testing to test for nutritional supplements. This patient was so “untestable” that it was amazing to me. I had worked with her a number of times and never seen her in this condition. I knew she was drinking a lot of water and her adrenals were supported. The absence of either of these situations can make a person “untestable”. I inquired as to what she had been doing prior to seeing me. She had gone to the Apple Store with her husband. That was the answer. I worked to fix the electrical confusion in her body and I was able to test her.

As I mentioned at the beginning of this article there is still a debate regarding the effect of EMF’s on our body especially regarding biological changes like DNA changes which could result in illnesses like cancer. Regardless of the scientific debate I do think it is prudent to give thought to EMF exposure and children especially regarding cell phone useage. This is new to our generation. The baby boomers did not use cell phones as kids. Boomers kids are using them and often very early. There are a couple of specific concerns with kids. They are growing at a much faster rate than adults and that means cell replication is occurring faster. This makes them more susceptible to DNA damage. In addition, especially with cell phones, the circumference of their heads are much smaller than adults. The EMF’s from cell phones spike especially when the phone rings or when a call is made. These spikes penetrate the skull therefore the brain. The depth of penetration is more dangerous for kids than adults. In addition, the number of hours of usage is a concern. Teens in particular love to spend hours on their cell phones. But don’t discount this concern for adults, especially those of you who use blue tooth devices. In addition, it’s not smart to have a cell phone on your body all day. The best thing to do is take them out of your pockets and use a headset that plugs into the phone. Do not lay the phone on your lap while talking put it aside from your body. There are devices available which protect our brains from the EMF spikes. Protective devices are available for phones but they are often bulky and unattractive when placed on the phone.

Please do not underestimate this toxin and it’s effects on your health. Be sure you and your family have taken the necessary steps to protect yourselves from EMF’s!

The Negatives on An Additive

Did you know that additives can be put in our foods which can change a dull boring food and make it much more exciting for us to eat? This is the case with a well-known food additive that is nothing but dangerous, called MSG or monosodium glutamate. This is another “excitotoxin” (remember our discussion of aspartame in the sugar section). I used to think that I didn’t have to worry about MSG unless I ate Chinese food and then I felt protected as long as I asked for no MSG. I have learned that I was uneducated regarding this toxin. It was a disappointing day when I learned that the fake crab used for my wimp sushi contained MSG as well as the pickled ginger that is served with it. My husband and son love sushi but Im not a fan of the real stuff. We can talk about the parasite issue at another time.

Dr. George R. Schwartz, M.D. connects MSG as “a major cause of treatable and preventable illnesses, such as headaches, asthma, epilepsy, heart irregularities, depression, rage reactions and attention deficit hyperactivity disorder.”1 In his book, Excitotoxins – The Taste That Kills, Dr Russell Blaylock, M.D. explains how these toxins cause harm to the brain and nervous system and connects them to neurodegenerative diseases like Alzheimers and Lou Gehrig’s disease (ALS).2

One of the big problems with MSG is that it is frequently disguised by food manufacturers on the labels. Below is a partial list of the names of the most comman disguises of MSG:

Hydrolyzed Protein, Hydrolyzed Plant or Yeast Protein
Calcium Caseinate, Sodium Caseinate,
Textured Protein, Hydrolyzed Oat Flour
Autolyzed Yeast, Yeast Extract
You can see how you may have no idea that you are consuming MSG given these wild disguises.

In addition the following additives are known to frequently contain MSG:
Malt Extract, Malt Flavoring, Flavoring, Natural Flavoring
Bouillon, Stock, Broth, Beef or Chicken Flavoring
Seasoning, Spices
Finally the following list may contain MSG:
Soy or Whey Protein Concentrate
Carrageenan
Enzymes
Soy Protein Isolate

It is wise to have a good grip on the sources of MSG even if it means carrying a list in your wallet so that you are more able to identify it on labels. It is a primary cause of food allergies as well as its deleterious effects on the nervous system. It should be eliminated from your diet.

Food allergies are a common source of problems in adults and children suffering with ADD and ADHD. Parents often miss the mark here because they are unaware that these allergies are not hypersensitivity allergies which require an immediate response like an allergy to a bee sting. These allergies could be more accurately referred to as food sensitivities. These somewhat delayed reactions can mimic reoccurring childhood complaints such as colds, flu and stomach problems. The most common food sensitivities include corn, wheat, soy, tree nuts, sugar, dairy, egg yolks and egg whites. When there is a food issue it may actually be with the food your child craves the most or requests most often. A simple way to detect a food sensitivity issue is through a process of elimination and re-introduction. Elimination of the food from your child’s diet for 7 days is considered long enough to detect an improvement in symptoms. The food can then reintroduced to the child to challenge the body to see if the symptoms return. When behavioral issues are involved changes may be seen immediately, in other cases it may take a couple of days to see a return of symptoms.

Resources:

1. Schwartz, M.d., George R. In Bad Taste; the MSG Symptom Complex. 1st ed. Santa Fe: Health P, 1999. 1.
2. Blaylock, M.d., Russell L. Excitotoxins; the Taste That Kills. Santa Fe: Health P, 1997.

Stress is A Toxin

I have practiced over twenty-one years and have watched stress in my patients lives hinder their responses to treatment at all levels. This is especially true with people who consider themselves to be in hopeless helpless situations and with people who view themselves on a treadmill of circumstances where there seems no means of escape. For successful treatment results this stress must be alleviated. The mind body connection is real and powerful. Interestingly, two people can be in similar situations but there perceptions of the situations can be vastly different. Accordingly, the outcome of the two situations can be vastly different. In some cases attempting to treat the body would just be a waste of time if the thinking was not addressed first. Eastern medicine has for a long time recognized the relationship between emotions and the body. For example, worry affects digestion, fear interferes with the adrenals and kidneys, grief affects the lungs and anger disrupts the livers abilities to cleanse the body of toxins.

Stress is a toxin. The best way to deal with this toxin is to detoxify the mind. Our belief systems affect the trillions of cells that make up our bodies. If we experience a negative emotional state like anger, jealousy, sadness, or frustration the brain alerts the adrenal glands, which are known as our fight or flight organs, and the adrenals release stress hormones, which affect every system in the body. This stress cycle suppresses the immune system, increases free radical productions, increases intestinal permeability, digestive processes are interfered with, it increases the permeability of the blood brain barrier, and it adds stress to the liver and the heart. All of these things are harmful to the body. Emotion is experienced by our entire being and as a result affects our entire being. When this becomes the norm for an individual you can see that damage will result.

In his book, “Alkalize or Die,” Dr. Theodore A. Baroody states,” Any stressor that the mind or body interprets and internalizes as too much to deal with, leaves an acid residue.”1 Remember the body is healthiest internally when it is slightly alkaline. The acid that is formed in the body with stress actually makes us feel bad as well as increasing susceptibility to disease.

Dr. Baroody paints a word picture in this same book, which is worth reviewing. He states, “If mildly stressed, it is the same as pouring 1/8 a cup of sugar down the throat at one time. If moderately stressed; 2/3 cup; if severely stressed 1 1/2 cups.” 2

This helps to put in perspective how important it is to our health to deal effectively with emotional stress. There is an opposite side to every coin. We’ve talked about the ill effects of negative emotions now let’s consider the healthy effects of positive emotions. In scientific research the placebo effect must be considered in every valid study. This represents the effect that is seen in individuals who have decided to take action steps to improve their health. The act of thinking that a person’s health will be improved can actually bring a measurable change, which is known as the placebo effect. The mind is an important possible contributor to disease and it has the power to exert an equally strong potential influence on a cure. With this in mind, (no pun intended) it is important to be vigilant about the state of our minds. Studies report that a majority of our self-talk could be categorized as negative. Learning to have a positive kinder outlook towards our self will affect our relationships with others, and ourselves, which will reduce stress. We need to train ourselves to label circumstances from a positive outlook. Perspective and perception are ultimately of critical importance regarding the effect circumstances have on us and the eventual outcome we will experience. True wellness includes mental and emotional wholeness. I am thankful that have the opportunity to have an intimate relationship with the One who restores our soul.

The best solution for stress is to change those situations that are within your control to change and to address a thinking change for all the rest. Perspective can make all the difference. It may be that you have to choose a different perspective. Also remember that remaining in a place of thankfulness is key to our victory.

Some further thoughts to consider for stress elimination include:

Refuse to live in contradiction to your beliefs or values
Practice frequent laughter
Deeply breathing in through the nose and from the belly and holding for a couple of seconds before forcibly breathing out through the mouth is a great stress reducer
Practice daily relaxation
Meditate on God’s Word
Learn to enjoy the now moment

Resources:
1. Baroody, Phd., Theodore A. Alkalize or Die. 8th ed. Waynesville: Holographic Health P, 2002. 163.
2. Baroody, Phd., Theodore A. Alkalize or Die. 8th ed. Waynesville: Holographic Health P, 2002. 164.

Exercise Is A Perfect Fit!

Exercise is absolutely necessary to good health. Movement is associated with life. When there is stagnation there is death. Our bodies were made to move. Exercise is an important part of our prescription for wellness. If our lifestyle does not include exercise the detrimental effects are enormous. The benefits of exercise are numerous in themselves but additionally, exercise helps you get more out of what you have already invested in all the other areas. For many of us life moves faster than we do. Our schedules can be a blur of rushing to work, tending to kids, groceries, laundry, and errands, which make the goal of exercise, seem unattainable. Healthy lifestyles just require a bit more planning and organization. Once you’ve thought through how you can add exercise into your life and you’ve decided it’s a necessity the hardest part is done. Your exercise program should be geared toward your current level of fitness and should be designed to work within the bounds of your regular schedule. Our exercise program should include resistance training, flexibility training and aerobic exercise. At best our program would include 30 to 45 minutes of aerobic activity at least three times per week with a couple of additional days focused on strength and flexibility training. If you are unsure about your current level of fitness consult with your physician and get their recommendation to begin. In her recent article entitled, “ The Fit Way to Weight Loss”, author Gina Demillo Wagner quotes a 2003 study, which found, “that women who maintained a fitness routine for 12 months or longer significantly improved their chances of sustaining long term weight loss.”1 It’s best to make exercise a part of our lives on a regular basis to get optimum results.

About 10 years ago I noticed that I was putting on some extra weight. I felt like I was warring with that battle of the bulge. I have been an avid exerciser for years but I focused primarily on cardiovascular exercises that were easy and enjoyable to me and that I could do at home. Our bodies do get accustomed to our exercise protocols so it is important to throw them a curve ball now and then. In my case I needed to challenge myself with a different type of aerobic exercise as my body had gotten use to my routine and I needed to add resistance training. As we age our bodies have the tendency to lose lean body mass, which is lean muscle tissue, each year. This in turn decreases our basal metabolic rate (the number of calories burned by our body at rest each day), which results in fat storage if we continue to eat the same amount of daily calories. I decided I needed motivation to start resistance training so I found a trainer who I felt I could work with to achieve my goals. It took me some time to get my motivation for strength training. Many days I would not have gone except I had an appointment with my trainer, I wanted to show respect for her time and I had already paid for my session. After a number of days (probably about 21) I looked forward to being in the gym as I was encouraged by the strides I was making with consistency.

The benefits of exercise include:
Increasing circulation which distributes nutrients and removes wastes
Increasing oxygen to every cell in the body
It gets us sweating which aids in toxin release
Decreases weight, blood pressure, resting heart rates, and bad cholesterol
Increases good cholesterol
Increase lean body mass or muscle
Decrease appetite
Improves digestion
Decrease fat
Helps to eliminate toxins with increased bowel movements
Reduces the risk of premature death
Reduces the risk of colon cancer and breast cancer
Reduces anxiety and depression
Strengthens and boosts the immune system
Improves stamina
Builds bones
Improves alertness and clarity of mind
Improves the sense of well being and boosts confidence
Enhances your sexual life
Enhances strength, balance and agility
Improves flexibility, muscle strength and strength of ligaments and tendons

These are some of the benefits of exercise. Getting started can be as easy as getting a good pair of walking shoes and start walking. Starting exercise doesn’t have to be complicated. You just need to get started. I like exercise first thing in the morning because it gets accomplished with less interference and produces a positive effect all day. It’s easy to get side tracked once the day has begun.

Learn to incorporate additional exercise into your day. Take the stairs instead of the elevator. Park further away on purpose. Take a walk at lunchtime. Do your household chores with more vigor. Get the most out of walking your dog. Don’t talk with friends on the phone schedule to walk with them instead. Hit the track while your waiting for your son or daughter at soccer practice. Don’t sit down and watch television. Ride a stationary bike or do sit ups and pushups. Plan outdoor activities for the family.

In our household, planning exercise as a family helps to keep us consistent and strengthens our relationships. I have friends who stick to exercise better when they are working towards a goal, such as a 10K race or half marathon. Other individuals enjoy building relationships in clubs or various classes. Whatever your preference it is generally better to have an exercise partner or if not a friend to share your plans with who will help keep you accountable. It is key to enjoy what you are doing.
So Just Do It!! Your Rewards Will Be Great!

Is Your Sleep Account Overdrawn?

There is an epidemic of sleeplessness in our society. Many researchers agree that large percentages of our population do not get enough sleep on a regular basis. According to the cover story on Business Week, Jan 26, 2004 entitled “I Can’t Sleep,” close to 40% of our population suffers from some form of sleep loss.1 Sleep is a foundational requirement of health and wellness. Due to the constant busyness of daily life many feel sleep is a luxury that can be sacrificed not realizing the long-term withdrawals that it places on health. Sleep is an important time of repair and regeneration in our minds and bodies. It is better to maintain a regular sleep schedule by going to bed and arising at approximately the same time each day for both adults and kids. According to Dr. Lorraine Day, M.D. the hours of sleep prior to midnight are twice as important when compared to the hours after midnight.2 Adequate sleep allows the body to produce its necessary regulating hormones, strengthens the immune system, the organs get a chance to rest, the mind experiences a state of relaxation and the bodies repairs are accomplished. In addition, adequate sleep is another anti-aging secret. Diseases to both the mind and body can result from an ongoing sleep deficit. Inadequate and unregulated sleep has been linked to overeating and weight gain, hormone imbalances, headaches, backaches, an inability to cope with stress, diminished productivity and performance both academically and in the workplace. Below are a number of sleep interrupters to consider as strategies to improve your sleep:

• Consider your caffeine intake. Americans consume a large number of caffeinated sodas, tea, coffee, energy drinks and energy pills. Parents, it is especially important that you are aware of what type of drinks your kids are choosing outside of the home. Energy drinks are the rage. They steal so much from the body.
• Consider your intake of junk foods. Unstable blood sugar levels will interrupt sleep. Improving your diet can make a dramatic difference in this area.
• Consider any medications that you are taking and their side effects. For example Excedrin, decongestants, pain relievers, asthma medications all commonly affect sleep.
• Both alcohol consumption and cigarette smoking can interfere with sleep.
• Improper sleep positions, as well as worn out mattresses and pillows should be considered. It is important for long term spinal health to sleep on either your back or either side. It is very harmful to your spine to sleep on your stomach. Help your children to develop habits of sleeping in the proper positions early in life. In addition, utilize a pillow that maintains a neutral head position. If a person sleeps on both their back and their side it is important to have a special pillow that will accommodate both positions. When sleeping on your side your head should not be tilted down or up. When sleeping on your back your chin should not be tilted towards your chest.
• Snoring can interrupt a good night sleep both of the snorer and their spouse. There may be a need to be evaluated by your doctor for sleep apnea. Although, some snoring can be greatly reduced by simply improving the diet which can eliminate the amount of mucous in the digestive tract. If you snore, start each day with a warm cup of lemon water which over time will aid in mucous reduction. Also, consider adding an air purifier to the bedroom. In addition, food allergies should be a strong consideration here. I'm not talking about the type of allergic response that occurs when you get hives and need benadryl. The allergy that I am referring to is what is called a delayed allergy or food sensitivity. Eating the wrong foods can cause a major increase in snoring. Stay tuned and be sure to read the upcoming blog that addresses this issue.
• Hormone imbalances not only are caused by not enough sleep but also are a cause of a loss of sleep. It is not uncommon to experience sleeplessness each month before a woman starts her period as well as in higher frequency when she progresses into the years of menopause. A simple saliva test will determine the functional levels of estradiol, progesterone, testosterone and DHEA. This test yields the necessary information to address these hormonal imbalances. I use these tests regularly with men and women who are suffering from a host of hormonal issues. Replacing hormones with bio-identical trans-dermal creams is a safe and effective method of protecting health without using synthetic hormone replacement therapies, which can create more harm than good.
• Is there a lack of daily exposure to sunlight? I am not a fan of wearing sunglasses every moment in the sun. Allowing suns rays (not looking directly at the sun) to enter the eyes, indirectly, can help the pineal gland balance the circadian rhythm of the body and its production of melatonin (a hormone which governs our bodies ability to sleep). It is especially effective for the eyes to get some sun exposure around the middle of the day. Exposure for 15 mins close to noon for a number of days can help reset the sleep/wake cycle. This trick is helpful when traveling overseas to reset the time clock of the body and adjust to the new time zone.
• Beware of eating large evening meals as well as eating them too late. Your body simply does not need a big meal in the evening. The heavier caloric intakes are better suited for the higher caloric demands earlier in the day.
• Do you have too much light in your bedroom? It is best to have a room which is as dark as possible to get a good nights sleep. Perhaps you have too much light coming in from outdoor sources. The addition of light blocking blinds or shades may be necessary. Also, as the sun goes down outside you should be dimming the lights inside and preparing the body for a good nights sleep.
• Are you getting enough moderate exercise? Exercise is a terrific aid to getting a good quality nights sleep.
• Are electronics interfering with your sleep? Electro-Magnetic Frequencies (EMF’s) from clock-radios, televisions, computers, and cell phones can all interrupt your sleep. Remove these objects from your bodies energy field and turn off electronics. Also, avoid late night computer work. If you live in a densely populated urban area or if you live close to a power station you may need to get a protector for your home from exposure to excess EMF’s. I suggest you absolutely should have a protector if you live close to a power station. We have wireless internet in our home an opt to use a device called, Total Shield, which neutralizes the effects of harmful EMF’s.
• Are you thinking about what you need to remember to get done? If you wake up with thoughts plaguing you, make a habit to write them down, which releases them from your mind until the next day when you will be more capable of handling them with a refreshed mind.
• Prescription sleep aids may not be the best long-term solution to sleep issues. There are natural alternatives that can be used like melatonin drops, 5- Hydroxytryptophan, calcium and magnesium supplementation, chamomile tea and valerian root. In more severe cases there may be a need to test neurotransmitter levels in order to treat with appropriate amino acids. It is best to consult with a doctor for appropriate supplementation if you are pregnant, nursing or taking prescription medications.
• Is stress an issue? What are you focused on? Whatever our minds think on controls us.
• Do not go to bed angry and do not go to bed with unforgiveness. This will interfere not only the nights sleep but could be an issue for days or months to come.

I want to encourage you that it very possible to overcome insomnia and years of poor sleep habits. When my husband and I got married we had very different sleep schedules. I had a regular ritual of sleeping eight hours from 9 or 10pm till 5 or 6 am. My husband would stay up till 2 or 3 am and sleep till much later in the morning. He made every effort to switch his schedule to be more like mine but struggled with falling to sleep, which at times was very frustrating, because I would fall asleep in less than 30 seconds on a regular basis. This problem was effectively resolved with a saliva test, which identified hormonal and adrenal function. This gave us the necessary information to treat him and now he is falling asleep quite easily and he is on a schedule like mine.


References:
1. Getting Started on Getting Well. Dir. Loraine Day, M.D. Perf. Loraine Day, M.D. Videocassette. Rockford Press, 2003.
2. Hyman, M.d., Mark. The Ultra Simple Diet. Vol. 1. New York: Pocket Books, 2007.

Detoxification- Do I Really Need It?

Most people who attempt to live healthfully don’t think detoxification is necessary for their family. This thinking is usually based on comparing themselves to those they know who eat fast food regularly, smoke, don’t exercise, and believe their water intake is sufficient as long as they consume two glasses of sweetened tea a day. But the facts show that even if you work on removing the heavy toxic hitters from your life like……
• Trans fats
• MSG….and all it’s pseudo names
• Artificial Sweeteners including Splenda or Sucralose
• Pesticides and Herbicides…the Dirty Dozen
• Chlorine, Fluoride and Bromine
• Over Abundance of Omega 6 fatty acids
• Toxic Supplements
• Fast Foods
• HFCS- High Fructose Corn Syrup
• Plasticizers
• Hormone laden meat
• Over the counter and prescription drugs
• Sugar and other high glycemic carbohydrates
• Canned, Boxed and Refined Food
• Household cleaning supplies and building products
• Personal care and beauty products
...there is still reason to be concerned…

Dr. Sherry Rogers explains in her book “Detoxify or Die”, that toxins plague everyone on planet Earth; even life in remote places like the North Pole is toxic. Due to the abundance of environmental poisons that we are all exposed to, our bodies are overwhelmed and toxins slowly accumulate because our systems are unable to keep up with necessary levels of detoxification. Dr. Rogers explains, “We inhale well over 500 (environmental chemicals) everyday in the average home environment, and this does not even count the office, factory or traffic and the rest of out doors.” (Detoxify or Die, 2002 pg 53)

In his book, "The Ultra Simple Diet," author Mark Hyman explains that obesity and weight problems are not always related to what we eat or how we exercise. He reports that new research points to the role that environmental toxins play in causing weight gain and preventing weight loss. Regular methods of detoxification are necessary for the maintaining of a healthy metabolism and are vital for weight management. Detoxification processes reduce liver and kidney stress and increase their efficiency, enhances insulin sensitivity, strengthens hormone regulatory processes and helps our cellular energy centers to work more efficiently. It is best to combine various methods of detoxification for optimum results.

Symptoms of toxicity are enormously varied but some examples include: weight gain, hormone disruption, depression, mood swings, memory problems, loss of libido, allergies, body aches, migraines, fibromyalgia, neurological disorders, immune system disorders, arthritis, cancer and most disease processes. Dr Rogers believes that a person’s toxic overload is the root of all “incurable” symptoms. (The Cholesterol Hoax, 2008,pg 3230)

Dr. Rogers suggests a number of methods that everyone should use to detox themselves from the daily onslaught of chemicals.

1. A macrobiotic diet of beans, legumes, whole grains, sea algae, and loaded with fresh colorful organic fruits and veggies. This of course should be accompanied by adequate water intake daily.

2. Good Quality Nutritional Supplements

3. A simple detox cocktail once or twice a day to rev up both phases of liver detoxification. This cocktail includes:
• A heaping teaspoon of Vitamin C Powder (pure ascorbic acid)
• Lipoic Acid 300-600 mg
• Glutathione 400-800 mg
• All in 1-2 large glasses of water- I like to add my powdered phosphatydal choline to my detox cocktail.

4. Detox Enema’s- with organic coffee. Coffee Retention Enemas are used to aid in liver cleansing. It is important to use organic caffeinated coffee that has been brewed and cooled. This enema effectively increases bile flow, which aids in the dumping of liver toxins. Use a cup or more of coffee in a store bought enema bag with a cup of water. The enema should be retained for 15 minutes but can be up to 30 minutes. While retaining the enema elevate your legs and lie on your back, then roll over to the left side and right side. It is best to do these in the morning, as one will feel the effect of the caffeine. It is best to do these twice a week while detoxifying. I generally suggest doing them as early as possible because the liver dumps toxins in the middle of the night. So getting up in the morning and doing the enema by 10 am at the latest is helpful in pulling out these toxins.

5. Regular use of the Far-Infrared Sauna-, which is designed to get the chemicals out through sweating. These saunas are efficient in removing heavy metals, pesticides, volatile organic hydrocarbons, plasticizers aka pthalates, Teflon, PCB’s, dioxins and other hormones disruptors. In studies done by the Mayo Clinic, end-stage congestive heart failure patients (no more drugs could help), could be reversed with the use of far-infrared saunas. These special low temperature saunas could be used when most heart patients have to avoid high temperatures. The sauna helped them sweat out chemicals safely and thereby achieved the impossible-reversing a non-reversible disease. It is important to be on good supplements and to replace minerals lost during sweating. . I use a far-infrared sauna in my office, which is recognized as an effective method of removing chemical and heavy metal toxins from the body. This type of sauna emits a healthy far-infrared frequency that enhances toxin release from the entire body. It works effectively to release toxins from the fatty tissues into the bloodstream that delivers the toxins for release primarily via sweat but also via urine and feces. It is effective at lower temperatures than traditional saunas, which makes it more tolerable to health-compromised individuals. Additional benefits of the far-infrared sauna include weight control, cellulite reduction, and immune system enhancement. When utilizing heat therapy in your detoxification program it is recommended to do a series of saunas two or three times per week. In her book, “Detoxify or Die,” Dr. Sherry A. Rodgers, M.D. says, “I’m convinced that the far-infrared sauna is something that everyone should do to restore health, and then continue to do on a less frequent basis to maintain the “cleaned out “ state for the rest of their lives.”


6. Rectal Chelation with EDTA. These rectal suppositories aid in the removal of heavy metals.

7. Oral Chelation with DMSA a potent chelator for mercury and other heavy metals.

In addition to Dr Rogers' suggestions I would like to add the following considerations:
The skin is the largest of all our organs of elimination and plays a vital role in elimination of toxins from the body. Dry skin brushing prior to showering helps to stimulate the lymphatic and circulatory systems and boosts our immune systems. Always use a natural brush and brush lightly with one stroke motion toward the heart starting at either the feet or hands.

Rebounding is another technique used to enhance circulation of lymph and blood. It consists of lightly bouncing (not jumping) on a mini-trampoline for twenty minutes daily.

Baths can be taken 2 or 3 times a week to aid in detoxification through our skin. The following are options:
Fresh ginger and Epsom salts. Boil fresh sliced or grated ginger and let stand for 10 minutes. Add ginger water and one cup of Epsom salts to a tub of water. This bath eliminates toxins, pain, and achiness associated with exercise or flu symptoms.

Salt and Soda Bath. This bath is great for people who sit in front of a computer all day. It counteracts the effects of radiation from cancer treatments, television and our atmosphere. It is a terrific way to relax and enhance toxin elimination. Mix one cup of baking soda to one to two cups Epsom salts. You may choose to add lavender oil for additional relaxation.

Vinegar Bath. This bath is a great way to restore pH balance. It is especially geared towards a body with too high acidity. It helps to relieve symptoms from gout, bursitis, tendonitis, arthritis and heavy metal toxicity. Use one cup to two quarts of apple cider vinegar in a tub of water.

Castor oil packs are another way to increase circulation of both the blood and lymphatic as well as remove toxins. A pack is made of cotton and wool flannel that is saturated with cold pressed castor oil. This is generally placed on the right lower rib cage area and just below which focuses on the liver. It is best utilized in the morning. The pack is covered with a plastic bag and heat is applied for forty-five to sixty minutes. This process can be repeated three times a week for a couple of months and can be tapered to once a week thereafter. The pack should be stored in the refrigerator and discarded after 25-30 uses.

EB Pro Cellular Cleanse is a system that is designed to pH balance and body energy balance through exposure to ionic fields. Studies on the machine have shown to increase the body’s output of harmful heavy metals like antimony, aluminum, nickel, tin and lead. Due to its effect on the intracellular matrix it has also been shown to increase strength and range of motion in the body with each application of detoxification. I use this system in my office and see results of improved energy, a lessening of pain syndromes, and an overall increased sense of well-being. People also frequently report getting better nights sleep once starting the program. For more information you can go to www.hannanwellness.com
Gut Flora is an important consideration in daily health maintenance, as well as detoxification because it is a major factor of bowel cleansing. Probiotics are supplements that contain normal bacteria flora for the complete digestive tract. Normal flora supplementation should be a daily routine as well as increased with detoxification. They keep in check the pathological bacteria that try to invade our digestive tract. In addition, they manufacture B vitamins and aid in detoxification of harmful substances. Our guts are extremely important to our health. Taking probiotics insure the delicate balance of good flora that is necessary to defend us from the overgrowth of bad bacteria and yeast. A healthy gut is vital for a healthy immune system as the two systems are very closely related. Other supplements that should be considered while detoxifying include an increase of antioxidants that aid in the production of energy for normal detoxification. It is most important to not only mobilize toxins but to keep the pathways that release the toxins open and moving. The usage of additional enzymes in between meals should also be considered to aid the liver and bowel destruction and removal of toxic substances. An herbal bowel stimulant can also be used to enhance elimination. Under normal circumstances an adult should experience at least one bowel movement a day minimum and anything less than this should be addressed.

With any of the detoxification programs discussed make sure you add a daily dose of sunshine and fresh air. Both are helpful in enhancing the immune system, helping the body deal more efficiently with stress and calming the nervous system. For these reasons sunshine and fresh air should be regularly enjoyed in a wellness lifestyle.

Be sure to consider the detoxification needs of you and your family. It will make a long term difference in Your Health!


Chiropractic Health Center & Holistic Healthcare Services are committed to coaching, equipping and motivating their patients to higher levels of health. Our detoxification services include:

• Nutritional Consultations with personalized plans and goals
• High Quality Supplementation
• Homeopathic Heavy Metal Mobilizers
• Air and Water Solutions
• Electromagnetic Protection Devices
• Far-Infrared Sauna
• EB Cellular Cleanse
• Endermologie-for superior enhancement of lymphatic circulation
• ASERT- Allergy Sensitivity Elimination and Reprogramming Technique
• EFT- Emotional Freedom Technique
• Percussion Body Work
• Dr. Brimhall’s 6 Steps to Wellness
• Zerona Lipo Laser- lose fat with light not liposuction. Many individuals have a hard time losing weight due to toxins that are stored in their fatty tissue. The Zerona laser is a cold healing laser that aids detoxification and overall well-being.

Help! I'm Trying to Lose Weight-What Do I Eat?

Failing to Plan is Planning to Fail!
Get as much ready the night before as possible- so you can get up in the a.m. and just get going.

Breakfast
Too many people eat all carbohydrates for breakfast and can’t understand why they don’t have any energy by mid-morning. All meals should be a good combination of lean protein, good fat, and carbohydrates.

1. Eggs- eat one yolk and the rest whites. Boiled, poached, over easy or make omelets with veggies ie: onions, spinach, asparagus, tomatoes, etc. Use minimal low fat cheese.

2. Slow Cook Oats- takes 5 mins on top of stove. Add ground flax, walnuts, chopped fresh or frozen apple or berries. Always avoid dried fruits.

3. Make a smoothie. 1-2 scoops whey protein. Whole Foods 365 Vanilla Whey does not contain fructose but rather is sweetened with stevia. Add 1/2 cup almond or oat milk. (Organic Pacific Low Fat Vanilla) Add 1/2 cup fruit or 1-TBS of peanut butter. (Fresh grind organic peanuts in bulk area of Whole Foods). Add Handful of ice.

4. Ezekiel bread: 1-2 slices of cinnamon raisin or 1/2 of a Cinnamon Raisin Ezekiel English Muffin. Add 1 TBS fresh ground almond butter or peanut butter. Add a portion of protein to this option. Ie: Nutri-west Green Protien Powder 2 scoops

5. Yogurt Parfait. Organic Low Fat Plain Stonyfield Yogurt. Sweeten with Stevia. Stir in 1 scoop protein powder. 1/2 cup of granola with 1/2 cup fruit. Stir in your flax seed.

Lunch

1. Fresh Mixed Green Salad with Organic Butter Lettuce, Romaine or Spinach. Add whatever veggies are preferred. Ie: cucumbers, 1/2 avocado, carrots, green onions, celery. Add 1TBS of sunflower or pumpkin seeds. Buy a cooked chicken from Whole Foods and pull off all chicken and store in glass Pyrex dishes with tightly sealed lid. Take a portion of this meat for your salad. Make your own dressing with organic cold pressed olive oil with 1TBS of favorite citrus fruit juice.

2. Ezekiel bread Pita sandwich. This is best if its toasted just prior to eating. Cooked Turkey from Whole Foods Deli. Add lettuce, avocado or guacamole, honey mustard. Make other sandwiches according to your preference.

3. Beans or Legumes according to your blood type. Go online and find low fat recipes that are to your liking. They are excellent to maintain blood sugar. Do not eat everyday.

4. Salad without meat and a High Protein Smoothie from Smoothie King. Do not get any other type of smoothie other than a High-Pro Choice and if the choice you make adds turbinado or sugar ask for the skinny version and say no to splenda. Ie: High Protein Almond Mocha with no turbinado or skinny, and extra almonds

5. Leftovers from family dinner - could include meat, veggie and a small amt of rice or pasta (Pasta Joy from Whole Foods is a good wheat free pasta).

6. Grilled Burger that the family had the night before is acceptable. Make sure meat is 85% lean. Ezekiel bread bun toasted. It is easy to eat only 1/2 of bun and still enjoy your sandwich. If you are to eat a burger at night meal do not use bun and do not eat this type of meat very often.

Dinner
(Remember we are trying to avoid carbohydrates after 2 pm.)

1. A Healthy Soup and Salad is a great dinner. Make sure one of them has protein included. Avoid creamed soups.

2. Omelet or eggs is a breakfast choice that can be substituted for dinner.

3. Baked Chicken, Baked Turkey or occasional red meat ie: filet or fish (a species whose size easily fits on your dinner plate). Cooked veggies. Experiment with all different types. The darker the color the more the nutrition. Think about eating a rainbow when consuming veggies. Fresh is best then choose frozen. Avoid all canned veggies. Fresh salad can be added or used instead of cooked veggies.

Remember, Failing to Plan is Planning to Fail! Preparation is a key to success when it comes to planning your diet!

Dietary Considerations for Better Health and Weight Loss

WOW- This is Day 11... Is it going fast for you? I thought that today might be a good day to stop, review and keep it simple-Repetition is a key to success- so check yourself here and see how your doing so far. Don't be disturbed by what we haven't talked about yet- we'll get there.

1. Increase water intake- Drink 1/2 your body weight in ounces daily or at least 2-3 liters per day. Adequate H2O helps with weight loss as well as with energy maintenance. Drink water throughout the day and not all at once. Adding fresh lemon slices can improve flavor, help normalize pH levels and lower the glycemic index of foods eaten while drinking.

2. Commit to eating 4-6 small meals and snacks each day.

3. Avoid high glycemic – carbohydrate rich – nutritionally devoid whites- flour, sugar, rice, pasta, and potatoes. High glycemic foods cause a quick spike in insulin which is followed by a quick drop in glucose as the insulin takes the sugar into the cell and stores the unneeded glucose as fat. Lower glycemic foods do not result in an insulin spike and maintain glucose levels and therefore energy levels.

4. Avoid high calorie drinks – sweetened tea, sodas & fruit juices. Avoid corn syrup. It is very critical to limit sugar intake. Avoid sports drinks and energy drinks.

5. Avoid All Artificial Sweeteners- Sweet n Low, Equal or Nutrisweet aka Aspartame, Splenda aka Sucralose. Stevia  is a naturally occurring no glycemic and low glycemic alternative.

6. Healthy Eating is premeditated. In order to succeed you must plan ahead and pack your meal the night before. It is important to have a plan at the start of each week, make a shopping list and have the needed supplies on hand as you begin your week. Failing to plan is planning to fail.

7. Always have fresh live food available. It is important to eat 5-13 fruits and vegetables per day- with the greatest emphasis on vegetables. A good goal is to eat at least 1/3 of food raw. Cooking can destroy important nutrients. People are often overweight and malnourished at the same time. If there is constant hunger it is very possible that there is a lack of sufficient nutrients from eating highly processed foods.

8. Eat Slower and Chew food until its mush.

9. Make Healthier Food Choices: Vegetables, Low Glycemic Fruits, Beans, Low Fat Meats, Fish, and Skinless Poultry. Spend time learning the glycemic indexes of carbohydrates. Go to: glycemicindex.com.

10. Always eat a good balanced breakfast. This means a meal that includes protein, carbohydrate and good fats. This can be a balanced smoothie. It is a common mistake that people eat a breakfast that is loaded with carbohydrates and offers nothing in the protein and/or fat categories.

11. Always eat some form of protein when you consume carbohydrates. Lean protein should be consumed at every meal or snack. Remember eggs are a good source of protein. It is best to avoid meat that has been treated with hormones. Shop for poultry and meat at whole foods and get the grass-fed or free range choices. All their meat is hormone free. In addition, avoid all pork products as well as nitrate and nitrite laden luncheon meats. Substitute with nitrate free turkey bacon.

12. Eat good fats in moderation- olive oil, coconut oil, avocados, nuts like almonds, walnuts and peanuts as well as seeds like sesame, sunflower, pumpkin. Nuts and seeds are a great protein to add for a healthy snack. Ie: apple and handful of almonds. Although, nuts have a good amount of omega 6’s with the exception of walnuts that include a large amount of omega 3’s. Beware of overeating nuts which can throw your balance of omega 3:6’s off. Remember for good health and weight loss we need to maintain a 1:1 ratio of these two categories of fats. Most processed foods contain omega 6’s if they are devoid of trans fats. Buying nuts that are “sprouted” is a better choice. Sprouted seeds and nuts can be found at Whole Foods made by a company called, “Go Raw.” Still beware of not overeating nuts and seeds.

13. Commit to smaller portion sizes

14. Make sure dietary fiber intake is good. It is normal to have at least one bowel movement per day. Use Organic Psyllum – 1-2 TBS/ day if bowel movements are less frequent or use Nutriwest LB-CLN – Lower Bowel Cleanse.

15. In order to maintain “satiety” or fullness for 4 hrs after a meal take Fish Oil Supplements following the meals you would tend to want to snack after.

16. Fructose puts on weight faster than glucose. Avoid foods with high fructose corn syrup, fructose, and crystalline fructose. Beware of "Vitamin H2O" which is loaded with crystalline fructose.

17. Become an avid label reader. Know the facts on mislabeling with Trans Fats.

18. Avoid High Fat Dairy Products, even allowed with your blood type.

19. Despite popular belief- Soy is not a healthy food. Soy can weaken your immune system and impair thyroid function. The only soy which is advised to eat is fermented soy like miso, natto, and tempeh.

20. Fish is often considered a lean meat but does have a toxin issue to consider. Salmon is primarily farm raised in the U.S. and has the highest concentration of PCPs and dioxins. All farm raised fish should really be avoided. Although, fish from oceans, lakes and streams all need to be considered regarding toxins. A good rule of thumb is to only eat fish species that the whole fish can fit on your dinner plate when you do eat them. These smaller species have not had the opportunity to accumulate as many toxins as the larger species.

21. Learn your body’s response to food. If you feel generally miserable, dizzy, confused, or have a headache following a meal this is probably a result of high insulin levels which will cause weight gain.

22. There is a difference between physical food cravings and emotional food cravings. Emotional well-being is critical to optimal body weight. If a person continuously thinks negative thoughts about themselves while at the same time is trying to move forward physically a roadblock to success is established. It is important to change the way they think about themselves.

23. Know what are omega 6 fatty acids. Avoid excessive intake. They are pro-inflammatory and hinder weight loss by causing insulin resistance and increased production of fat in body. DAILY SUPPLEMENT WITH FISH OIL and add organic ground flax to your daily diet. Be sure to keep both of these products in the refrigerator after opening.

24. Always be sure to know your 25 OH Vit D level. To order your own test go to grassrootshealth.net and be part of a national study to eliminate pandemic Vit D deficiency.

Losing weight is truely a "side effect" of a healthy balanced lifestyle...enjoy the benefits of walking out a healthy life!

Do You Have A Hard Time Losing Weight

The following post is for those people who have a hard time losing weight. Our body can actually be set up for defeat in weight loss based on what we have been in the habit of eating in the past. Many people work hard to lose weight by watching what they are currently eating and by exercising yet they come up empty, this information will help.

Info taken from the book, Toxic Fat by Dr. Barry Sears, PhD., 2008
• Dr. Sears reveals how weight accumulation is not always what is too often viewed as a singular lack of self-control. He clearly shows how the combination of genetic predisposition along with dramatic dietary changes that have affected our culture for the past 25 years have sabotaged many individuals. The good news is that diet and lifestyle changes can make a difference and this situation can be turned around. Information and understanding are important keys to gaining victory.

• Dr. Sears calls the PERFECT NUTRITIONAL STORM, that has set so many up for disaster, to be the combination of a increased consumption of refined carbohydrates like crackers, chips, pretzels, pizza, pasta, bagels and sugar all which lead to an increased production of insulin levels along with an increased consumption of omega 6 fatty acids. (Please refer to the omega 3 & 6 blog) These two factors along with a reduction of omega 3 fatty acids in the typical American diet have become a “fat trap”. An overwhelming percentage of Americans are genetically predisposed to obesity and the PERFECT STORM activates the genes so that they are expressed.

• The combination of these foods in excess has created an internal environment of inflammation throughout the body. This inflammation makes people “fatter, dumber and sicker,” according to Dr. Sears. Most people associate inflammation with pain. The type of inflammation created by the above dietary habits is referred to as silent inflammation because it is inflammation, which is below the perception of pain. This inflammation attacks the organ systems of the body and can lead to slow death by causing the development of chronic degenerative diseases like type 2 diabetes, heart disease, neurological disorders, immunological disorders, Alzheimer’s and cancer. Being overweight is one of the initial signs of toxic fat syndrome. Although, thin individuals are not exempt from this situation. Dr Sears points out that thin doesn’t always mean healthy. It all depends on what is happening in the internal environment of the body.

• This scenario is the reason so many individuals are powerless to reduce weight. They are often told to eat less and exercise more yet the underlying dynamics of toxic fat will negate the effects of this type of thinking which is based on “calories in” must be less than “calories expended” in order to lose weight. If a person has toxic fat this theory of eating less and exercising more will fail every time.

• The cause of this silent inflammation is a substance called arachidonic acid. Arachidonic acid stimulates fat to increase the production of fat cells which become a toxic fat waste dump for the refined carbohydrates that can no longer be used in the body effectively for an energy source via the production of ATP (the energy source for the body).

• If a person is inefficient at converting calories to ATP then in order to sustain physical activity they need to either:
a. eat more
b. slow down their physical activity or
c. begin to break down their tissues (muscle & organs) to get the necessary calories to form ATP
And all of the above are counter productive to weight loss.

• This toxic fat environment causes disturbances in hormonal balances. Specifically disturbing insulin and the hormones, which govern hunger and satiety in the brain. These hormonal changes must be normalized in order to get out of this defeating situation. There is no drug available that will reverse this detrimental body environment- the only way to change this is by introducing dietary changes.

• According to Dr Sears if you answer yes to any 3 of the following questions you more than likely have toxic fat:
a. Are you overweight?
b. Are you taking a cholesterol-lowering drug?
c. Are you constantly craving carbohydrates?
d. Are you groggy upon waking?
e. Are you prone to stress?
f. Are your fingernails brittle?
g. Are you especially hungry two hours after dinner?
h. Are you fatigued throughout the day?

• What is the solution?

a. Eat protein at every meal and snack- protein stimulates the production of the hormone glucagon which has the opposite effect of insulin- it increases blood sugar by releasing stored carbohydrates in the liver
b. Eat lots of colorful vegetables daily
c. Daily supplement with fish oil- it is best to take this after the meal when hunger is most noticeable- for instance many people snack regularly after lunch or dinner- if fish oil is taken after a meal it will help the brain create a feeling of satiety for 4-6 hrs
d. Eat 3 meals and 2 snacks during the day
e. Look at carbohydrates in a whole new light- they are the source of much of the problem that has developed here
f. Reduce the intake of omega 6 fatty acids they are pro-inflammatory
g. Eliminate the use of dairy products (especially high fat) and red meat which are both direct sources of arachidonic acid
h. Treat “treats” like condiments.

I'm already hearing awesome testimonies about lifestyle changes brought on by following this blog. Having a victorious healthy life is just a continuum of good choices. A mountain is climbed one step at a time. Good health is not perfection in choices but rather it's regularity in choices. Futhermore, you can lose weight- it is not hopeless- get on the path to making right choices. Your bodies metabolism will change, give it the time it needs and don't jump "ship" prematurely! Don't follow the masses down the "doomed disease highway", make a difference in the wellness destiny of yourself and your family by applying these healthy suggestions....your future health condition lies within the choices you make today!

Vitamin D - You Must Know Your Level

The only reason why you wouldn’t care about your Vitamin D level is that you would prefer to have a 60% greater chance of getting a number of common cancers or that you want your kids to get diabetes. This of course is ludicrous. I can’t state strongly enough the importance of you knowing your Vitamin D level as well as every member of your family. So read the following and you will understand how you can get tested inexpensively and start supplementing so that you can optimize your families levels.

• Vitamin D deficiency has become known as a “disease of neglect”
• 40-60% in the entire U.S. population is Vit D deficient.
• Vitamin D is actually a steroid hormone that influences our entire body
• There are 30,000 genes in your body – Vit D has currently been shown to influence over 2,000 of these genes
• In 1932 the U.S. government recommended putting kids in the sun due to rickets. When Vit D was added to milk rickets were essentially eradicated and people forgot about Vit D.
• Since Vit D is made in our skin, by exposure to the UV-B rays, many people feel they do not need to have a blood test yet the numbers will show that even in the south many are Vit D deficient due to the use of sunscreen, which blocks the majority of UV-B rays and therefore prevents Vit D production. SPF 15 decreases 95-99% of the bodies ability to make Vit D.
• Deficiencies are not just limited to adults- studies confirm low levels in many children of even middle and upper class socio-economic levels. If a pregnant mother has a vitamin D deficiency chances are her children will too. There is a strong link between lower Vit D levels and development of type I diabetes. In addition, breast milk is a poor source of Vit D.
• If an individual gets 10-15 mins of daily sun with 40% of the body exposed, (arms and legs) without sun screen from 11am – 3pm adequate Vit D can be made. It is important to be very careful to avoid sunburn.
• It has been well documented that persons with darker skin run a greater risk of Vit D deficiency. The pigment in the skin functions as an effective sunscreen.
• Vit D is a fat soluble vitamin which means it is stored in the body and while a deficiency is linked to a multitude of problems too much Vit D can be toxic to the body. For this reason it is important to get an accurate blood level prior to supplementation. Vit D testing is recommended two times per year for accurate seasonal levels.
• There are associations between lower than optimal Vit D levels and many disease conditions including: osteoporosis, multiple sclerosis, cancer, muscle myopathy, psoriasis, inflammatory bowel diseases, arthritis, and type one and type two diabetes.
• Optimal Vit D levels can help prevent colds and flus as they strengthen the immune system. ( Hum…. Natural protection from H1N1 flu) Vit D influences the expression of genes that destroy bacteria and viruses making it rare for someone with optimized Vit D levels to get the flu.
• Optimizing Vit D levels can help to prevent at least 16 different types of cancer including pancreatic, lung, ovarian, prostate and skin. The current evidence seems to be pointing to the fact that optimal levels of Vit D may play a key role in the prevention of all types of cancer.
• There are more than one type of Vit D blood tests and it is important to get the right test run. The test that should be done for accurate vitamin D assessment is the 25 OH Vit D test.
• The Normal Lab Values of 25 OH Vit D are 20-100 ng/ml. Deficient levels are < 50 ng/ml and optimal levels are 50-65 ng/ml.
• Supplementation should be done with inexpensive D3. This is equivalent of the Vit D formed in the skin from UV-B rays. The synthetic form of Vit D is D2 which has been linked to toxicity at higher dose ranges.



The D Action Project


Grassrootshealth.org has launched a worldwide public campaign to solve the Vit D deficiency epidemic in a year by focusing on testing and public education. This campaign is a 5 yr project which will moniter the health outcomes of individuals who get their Vit D levels to 40-60 ng/ml.

You can get involved and make a difference!!!

Complete a health questionnaire for you and everyone in your family and test your Vit D levels two times per year. Grassrootshealth.org is sponsoring the use of blood spot test kits (from ZRT labs) for a fee of $40 for each individual. The tests are to be done two times a year by each individual along with submission of basic health information.

The fee includes the Vit D blood spot kit to be sent to your home. The results of your test will also be sent to your home. (CHC is willing to help you complete the test at no charge if you are unable to do so at home.)

By joining the D Action Project you can make a difference in your health and make a major contribution to the health of the United States at the same time.

Finally, share this info with a friend and make a difference in their health too!

The Not So Sweet Side of Sugar

The S.A.D. is loaded with another health enemy that is best that we reduce or eliminate- sugar. This substantially contributes to our diets lack of nutrients and results in depleted energy and depression. Refined sugar consumption of the average American has been estimated to be 149 pounds per year. Sweet cravings are experienced by a majority of people. Many people are addicted to sugar because it causes the brain to release endorphins or the “feel good chemical.” Our bodies do need sugars but the preferred are not the refined kind that are so readily available to us. We were created to enjoy complex carbohydrates, which are readily found in fruits, vegetables, whole grains, legumes and beans. These are much better sources of sustained energy because they are able to maintain a more balanced blood sugar.

Here is list of reasons to say no to refined sugar:
• It provides a quick short jolt of energy and then a stronger energy crash
• It puts stress on our pancreas- which responds by dumping insulin into the bloodstream
• It depletes the body of minerals such as calcium, magnesium, zinc and B vitamins
• It interferes with the bodies’ production of digestive enzymes creating more problems due to ineffective digestion of food
• Sugar suppresses the immune system
• It puts weight on us
• It’s linked to ADD, ADHD, aging, osteoporosis, type 2 diabetes, elevated cholesterol, and Candida overgrowth

As the awareness of the harmful effects of sugar has increased more alternatives have been made available to us. Yet, these are not always good choices. Beware of high fructose corn syrup (HFCS), aspartame, saccharin, and sucralose (splenda). Many experts unanimously agree that people often are not aware that their health issues may be directly linked to their consumption of artificial sweeteners.

High Fructose Corn Syrup can be found on the labels of a multitude of products. It is inexpensive to make therefore it has become a frequent choice of food manufacturers. In the 1970’s it was estimated that the American per person average consumption was 1/2 lb per year. This number has skyrocketed to a yearly average of 60 lbs per person. It is found in soft drinks, fruit juices, beer, baby foods, yogurt, ketchup, candy, cookies, crackers, cakes and a majority of prepackaged foods. HFCS is considered by many to be even more harmful than sugar as it is processed differently than sugar and it goes straight to the liver where enzymes are released and it is stored as fat. It is felt to be a strong contributor to the incredible rise in obesity and diabetes.

Aspartame is the key ingredient in NutraSweet and Equal. It is a known neurotoxin, which means it is toxic to our nervous system. It literally over-stimulates or excites our brain cells to such a degree that they die. For this reason it is called an “excitotoxin.” It is found in numerous low fat or diet foods. Aspartame has been linked to numerous health problems including headaches, seizures, sleep problems, nausea, weight gain, fatigue, dizziness, rashes, loss of taste, ringing in the ears, memory loss, anxiety attacks and rapid heart beat.

Splenda, another artificial sweetener, is created by binding a sugar molecule to three chlorine atoms. Many people think this is a safe choice. It is found in thousands of food and beverages. The chlorine in this product can react with the organic materials in our bodies to cause a number of health issues including fatigue, headaches, foggy thinking, mood swings, joint pains, increased nighttime urination, bloating, and depression. Chlorine is a toxin to the thyroid gland.

There are ways to achieve sweetness in beverages and foods which when used in moderation are not so harmful to the body. These include brown rice syrup, barley malt syrup, honey (for kids over 1 year old), maple syrup, fruit juices, fruit purees, black strap molasses and, my husbands favorite, stevia.

You're doing GREAT!!! Keep it up! It's the simple changes that you apply to your daily habits that can affect the long-term health of you and your family! Don't forget...as you daily make the changes necessary for your families health you're also creating a testimony of your "health success"! To make things more interesting and a little more rewarding, I'm going help you "cruise" into 2010 healthier than you've ever been...all you have to do is apply these 21 Days to Wellness tips to your lifestyle from now till April 30, then write down how these changes affected your lives in a 500-750 word essay. Enter your essay by May 15, 2010 and you could "Sail" into wellness on a cruise for two to Cozumel on the new Carnival ship Triumph!!! So, keep up with the blogs, stick to the suggestions and watch how you and/or your families health sails to "Triumph" in 2010!!! Either way, you WIN!

Empty Calories Create Disease

When someone talks about will power, they may not realize that controlling eating habits has a lot less to do with will power than it does with blood sugar. When blood sugar drops, the brain, which depends on glucose for its fuel, signals for ravenous hunger; mental confusion and weakness generally follow. This is why starving all day to make up for the calories to be consumed in the evening is not a smart approach! Rather, the smart approach is to make sure that one’s blood sugar is fairly regularly maintained, to avoid the overcompensation and “pigging out” that ensues after fasting. The following considerations are important in the maintenance of blood sugar levels.

The whites should be eliminated from our diets. These whites include flour, sugar, rice, pasta and potatoes. The problem is that these whites are calorically dense but low on the nutrition scale. For instance white flour has resulted from the processing of a whole grain. This processing removes the fiber and nutrients, then it is bleached which further creates a nutritionally devoid substance that is higher in calories. It puts on weight fast because without its fiber it causes the blood sugar in the body to rise rapidly and insulin responds and stores the overabundance of glucose as fat. To obtain equal amounts of Vitamin E in bread we would have to eat 4-5 slices of white bread to each one slice of whole wheat bread. This would add an additional 300- 350 calories. This is an important issue in our fight against the unbelievable national increase in diabetes.

It is important to have a working knowledge of the glycemic indexes of various foods, especially the ones we tend to enjoy or eat regularly. When the GI of a food is considered it is always in reference to a carbohydrate. It refers to the way carbohydrates are ranked based on the speed of their effect on our blood glucose levels. In general it is a good way to recognize how to avoid blood sugar spikes, which can lead to fatigue and storage of unused glucose as fat. Some benefits of eating a low GI diet include weight loss, increasing the cell membrane sensitivity to insulin, reducing the risk of heart disease, managing hunger and cravings, as well as managing energy levels. There are three different categories of glycemic indexes: low, medium and high. It is best to eat a diet with carbohydrates in the low to medium glycemic categories. The indexes are as follows:

• Low Glycemic foods have a value of 55 or less.
• Medium Glycemic foods range from 56-69.
• High Glycemic foods have values above 70.

Foods that should be eliminated with a high glycemic index include most soft drinks, cakes, pies, candy, granola bars, rice and rice cakes, white potatoes, raisins, and over-ripe bananas. You can get the picture that whole grains are better choices like brown rice as well as seeds, legumes, most vegetables and fruits. In general the more processed the food the higher the glycemic index.

There are times when glycemic indexes may be surprising and enlightening too. What I mean by this is that it is not uncommon to see a woman who wants to lose weight eating a dinner of a bowl of cornflakes or snacking in the afternoon on melba toast. Both of these have very high glycemic indexes. Both will interfere with weight loss.

A couple of things we can do to change the given glycemic index of a food we eat or at least affect the way the body turns the carbohydrate into sugar is by always combining a lean protein with a carb. In addition, we can lower the glycemic index of a meal by adding fresh lemon to our water and drinking it with the meal.

Check out the glycemic index of the carbohydrates that you regularly consume by going to glycemicindex.com or glycemicindexdiet.com.