PAULA OWENS ~ Change Your Body. Transform Your Life.

Sandra’s Success Story

2012-01-30T11:50:00.001-07:00

I am 46 years young, have a wonderful, hardworking husband and two amazing teenagers. My life is very busy running two of our businesses and cheering on my two active teens.

For the past three years I had been experiencing severe, intense pain throughout my entire body, mainly in my back, neck, shoulders and chest to the point where I had a hard time taking deep breaths, laughing or crying. My pain was so debilitating that if I didn't take 800mg of ibuprofen every 5 hours, I could hardly function.

After seeing over a dozen different doctors and specialists in my Southern California area, not one of them could tell me why I was experiencing so much pain. They just said it was fibromyalgia and prescribed me drug upon drug. After researching fibromyalgia and talking to people that say they have it, my symptoms weren't anything like that. I was so frustrated!

I was sitting in the waiting room at my chiropractor when I received an email from Paula in which the subject line was "Are You Tired of Being in Chronic Pain?" I stepped outside the waiting room and called Paula immediately. That is when everything changed --- the turning point in my life to be free of my chronic pain.

Paula assured me she would help me, and that I was not crazy. She explained that many of the foods I was eating were causing excess inflammation in my body.

Paula reviewed my blood work and designed a new eating and supplement plan for me, her Ultimate Personal Plan. She insisted I eliminate sugar, soy, dairy, gluten and wheat immediately. I had an eye opening moment. What I sincerely believed was healthy eating was actually driving me away from health rather than leading me closer to it.

Within the next three weeks I could not believe how much better I was feeling. I had more energy; I was sleeping better, and I dropped 10 pounds! Not only that, for the first time in years I was finally experiencing regular bowel movements. After following Paula’s program for just three months, my life changed dramatically. I am completely pain free and have returned to my regular workouts after not being able to barely move for six months. My regular doctor still doesn't have a clue as to the reason for my pain. When I try to explain to him that there is something in my diet causing the pain and inflammation, he looks at me as though I am crazy.

I am so thankful for Paula and the time she took to help me. I have not felt or looked this good in overs 3 years. I now feel amazing! I always thought I was pretty healthy, but after following Paula's recommendations I not only feel healthy, I look healthy. My hair, nails and skin all look younger. People come up to me daily and say, “what are you doing? You look so much healthier.”

While it was one of the most difficult undertakings of my life, I would engage in it 20 times over because the benefits are well worth it. I love the way I feel, and I have my life back. Thank you Paula, for not only changing my life, but the life of my family, because now I can be the wife and mom I want to be.

Related Articles

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We Are NOT a Prozac-Deficient Society!

2012-01-09T14:31:00.001-07:00

One in four American women are on prescription drugs for stress, insomnia, anxiety and depression. Antidepressant use in the United States has increased nearly 400% between 2005 and 2008, according to a survey conducted by the CDC, with women three times more likely to use antidepressants than men. According to the National Institute of Mental Health, nearly 15 million American adults suffer from major depression, and 40 million more have anxiety disorders.

Most patented antidepressants "work" by boosting the levels of mood-regulating neurotransmitters in the brain. Although the FDA and other licensing authorizes have approved SSRIs and other antidepressants for the treatment of depression, there are doubts about their clinical efficacy.

Meta-analyses of antidepressant drugs have reported only modest benefits over placebo treatment according to a meta-analysis published in PLoS Medicine. A new study conducted by the National Institutes of Health (NIH) which was published in the Journal of Clinical Psychiatry, revealed that antidepressant drugs work no better than talk therapy, placebo pills, or basically anything else, at relieving depression.

In yet another study with 2500 people, researchers at the Yale University School of medicine found that 20% of those taking Cymbalta and similar drugs for depression may actually do worse than people who are given placebo pills not containing any drug.

Antidepressants are handed out like candy, do not address the cause of depression, and in reality, do more harm than good. There’s even a designer antidepressant, Pristiq, for women experiencing menopausal symptoms!

Side Effects of Antidepressant Drug Use

* Diabetes * Immune dysfunction * Increased risk of heart disease

* Nausea * Psychosis; Anxiety * Decreased bonding w/partner

* Dizziness * Weight Gain or Loss * Detachment from reality

* Male Infertility * Constipation or Diarrhea * Increased risk of stroke

* Decreased libido * Brittle bones * Suicidal ideation

* Headaches * Insomnia * Weakness and fatigue

Aside from their side effects, antidepressants can alter the biochemistry of the brain, and can be very difficult to discontinue. They should never be used long term (longer than 3 months) because they change plasticity in the brain.

Depression is a Sign that your Body and Life are Out of Balance.

Pre-disposing and Overlooked Factors to Consider with Depression

* Addiction to sugar	* Gut dysfunction
* Amino acid deficiencies	* Heavy metal body burdens.
* Candida and/or parasites	* Lack of protein intake
* Chronic viral or bacterial infections	* Pharmaceutical meds (common in the elderly)
* Carbohydrate sensitivity	* Psychological stress
* Dental poisoning. Moldy environments.	* Thiamine deficiency
* Drug and/or alcohol addictions	* Vitamin D and sunlight deficiency
* Essential fatty acid deficiencies	* Diet lacking in nutrients and wholesome foods
* Food allergies, sensitivities and intolerances. Gluten intolerance.	* Hormone dysfunction. Even though blood tests show ‘normal,’ subjective indications reveal otherwise. Most common: Hypoadrenal and Hypothyroid

Important Tidbits…..Did you know?

Bacteria in the gut can increase your risk of depression.
Inflammation drives depression to depleting serotonin.
Inflammation in the gut = an inflamed brain which puts you at risk for depression and dementia.
The second brain is through the gut. The majority of serotonin is made in the gut, NOT the brain.
Low folic acid is related to depression in the elderly.
There is an association between depressive symptoms and zinc deficiency.
Statin drug use is linked to depression and diabetes.
Low levels of LDL cholesterol are associated with a significantly increased risk of developing depression in men.
Depression has also been linked to an inflammation marker in blood called C-reactive protein (CRP).
There is an inverse relationship between vitamin D status and depression.
There is a connection between depression and diabetes.
What happened in your early childhood, in utero, and even sometimes before conception, through epigenetic effects, can influence your innate biochemistry and cause you to be more susceptible to depression. It’s so important to remember that if life’s unexpected left turns seem to weigh heavier on you than on others, it’s not your fault. And there are certainly things you can do to make yourself feel better.

Safer and More Effective Ways to Deal with Depression. Address the Root Cause.

Fix Your Gut Over 2/3 of neurotransmitters are made in the gut. The majority of serotonin, 95%, is made in the gut, not the brain. If your gut is inflamed or not functioning optimally, production of serotonin will be impaired and the end result is depression.

Exercise If a person with depression chooses just one therapy, exercise is it. Exercise is the number one cure for depression across the board. Scientists at UT Southwestern Medical Center found that moderate and intense daily exercise works just as well as antidepressant drugs. For women who had a family history of mental illness, moderate exercise worked best. For those who had no family history, intense exercise was more effective. More intense exercise was most beneficial for men in general. While aerobic exercise will temporarily increase feedback to the brain, anaerobic weight training produces more of permanent affect.

Full spectrum lighting. Sunlight without sunscreen 20 minutes daily

Yoga, Qi gong and meditation. Connection with Source (God).

Support the body with appropriate nutrition

Specifically, essential fatty acids, vitamin D, vitamin B6, vitamin B12, folate, thiamine, magnesium and zinc. If you use 5-HTP, be sure to use with B6 phosphate.
Adrenal support
Low zinc has been linked to depression in women. An easy trick to tell if you're low in zinc is to take a look at your fingernails. If you see white spots under the nails, chances are you are low on zinc. Other tests for zinc deficiency include serum alkaline phosphate values, and the aqueous zinc taste test (contact me for instructions).
Low vitamin B levels increase risk of depression in men and women.

Food is a Drug! Ditch the sugar, gluten, bagels, cereals, pasteurized dairy products, wheat, soda, HFCS, and processed foods. Consume a low glycemic nutrient-rich, whole food diet. A high glycemic diet depletes the brain of necessary fuel stores because of rapid blood sugar fluctuations. A high glycemic diet results in elevated blood sugar, high insulin spike and higher cortisol secretion intensifying existing problems.

Avoid low calorie diets which are often associated with depression due to vitamin and amino acid deficiencies. Be sure to include healthy fats and plenty of quality, organic, animal protein (full of amino acids) at every meal.

Attitude of Gratitude. Log in a Gratitude Journal Those that express gratitude through logging things, people or an experience in a gratitude journal are happier, more optimistic, and tend to exercise more.

Deal with your stressors and find a type of stress relief that best works for you. Tips to Manage Your Stressors

Body work Craniosacral therapy, Chiropractic, Massage, EFT, Osteopathic manipulative therapy, Acupuncture

Write in a Diary. Expressive writing is especially helpful for those who have experienced a traumatic event. Spend anywhere from 2-10 minutes a few times per week writing your thoughts and feelings. Expressing your story through writing in a diary provides increases happiness, encourages a solution, and boosts psychological and physical well-being.

Urinary Neurotransmitter Testing Check total body load

Amino Acid Therapy Amino acid imbalances are linked to everything from depression to fibromyalgia. Most depressed individuals have low levels of amino acids. Amino acids work well as neurotransmitter precursors and agonists, but they take time to work. And, just as important, make sure to look for the cause of your low levels. Quite often, that cause turns out to be hypochlorhydria or low stomach acid.

Consider how your choices and circumstances may be affecting your outlook on life. Look at your environment, your sleep patterns, your diet, how you spend your time, and with whom you spend it. Be kind to yourself. Love and nurture yourself. Take some time to find what feels good and right for you. With some deep reflection, supportive guidance, and hope you can feel good again – in body, mind and spirit.

Contact me to determine the specific plan that works for you. My Ultimate Personal Plan is a personalized lifestyle plan designed specifically for you that promotes natural hormone balancing with healthy and delicious menu options, a nutritional supplement protocol, exercise and dietary recommendations, lifestyle suggestions and guidance, and optional ongoing support. Guaranteed Results!

Reproduction of my articles are permissible ONLY when instructions found at the bottom of blog are followed.

IMPORTANT: If you’ve noticed depressive symptoms consistently for over a month, please see a medical professional, preferably a trained psychiatrist, psychologist or social worker. Suicidal thoughts or attempts and obsessing about death are serious warning signs that need to be addressed immediately.

Sources:

New England Journal of Medicine. 2009 Jan 15;360(3):225-35.
Pick, M. 2011. Are You Tired and Wired.
Vreeland, C. Nutritional Perspective on Neurologic Conditions. January 21, 2012
http://bit.ly/vjbLCM Journal of Clinical Psychiatry, online November 29, 2011.
Kirsch I, Deacon BJ, Huedo-Medina TB, Scoboria A, Moore TJ, et al. (2008) Initial Severity and Antidepressant Benefits: A Meta-Analysis of Data Submitted to the Food and Drug Administration. PLoS Med 5(2): e45. doi:10.1371/journal.pmed.0050045

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Happy New Year! Kick off 2012 with a Detox

2012-01-01T19:32:00.001-07:00

I really enjoyed the holidays, sharing special moments with family and cherished friends. And, yes, I indulged in some of my favorite holiday treats --- food and goodies that are not on my normal diet. It's time to re-focus and get back on track, and rejuvenate your body.

Do you need to detox? According to Dr. Mitchell Ghen, D.O., Ph.D., “if you breathe, you need to detox.” Click here to take my quiz

The 10 Day Detox Program was developed by Dr. Abbas Qutab, M.D. Start your 2012 solutions with my 10 Day Detox Program, an easy to follow step-by-step anti-inflammatory diet with a 10 day menu plan plus recipes. A great kick off to a healthy eating program designed to improve function of the digestive system liver, adrenal glands and thyroid.

A couple of things I really like about the 10 Day Detox Program is how energized I feel on this detox and that you eat real food!

Energize --- Revitalize --- Repair Eliminate toxins from your body, reduce bloating and puffiness, restore health, lose weight, reduce inflammation, and put and end to sugar cravings while encouraging metabolic cleansing of your colon, gut and liver...... (read more)

Reproduction of my articles are permissible ONLY when instructions found at the bottom of blog are followed.

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10 Simple Strategies to Supercharge Your Immune System and Have a Stress-Free Holiday

2011-12-18T12:32:00.001-07:00

The holiday season is here which can result in added stress and anxiety for many due to time crunches, feelings of obligation and demanding schedules. Stress and anxiety interfere with our immune system, so keeping stress in check is important especially since this time of year tends to be cold and flu season. Three immune suppressors that you have direct control over are dehydration, stress, and sugar intake.

Stress has been linked to almost every major disease as well as weight gain and obesity. When you’re stressed out, your body produces excess cortisol, the stress hormone secreted by the adrenal glands. This accelerates aging and causes excess belly fat. Too much cortisol prevents the immune system from functioning properly, and releases fat and sugar into your bloodstream increasing your risk of diabetes, allergies, autoimmune diseases, hormone disruption, heart disease and digestive issues.

10 Simple Strategies to Supercharge Your Immune System and Lower Stress

Sleep Immune power builds the most during restful sleep. A good night’s sleep helps boost your mood and your memory, has anti-aging qualities, and is often overlooked for fat loss. According to the NIH (National Institutes of Health), the physical body repairs between the hours of 10:00pm and 2:00am. The mind/emotional/spiritual body repairs between the hours of 2:00am and 6:00am. Growth hormone is released during sleep which boosts the immune system and aids in the growth and repair of your body. I heard one researcher say “the greatest antioxidant we possess is a good night’s sleep.”

Address Digestive Dysfunction. A Healthy Gut = A Healthy Person. The gut is one of the largest and most important centers of the immune system. Seventy percent of your immune system is located in your digestive tract. A healthy gut is essential to absorbing and digesting nutrients.

Be Aware of Foods Your Body is Sensitive to which will make you tired, hyper, create hives or sinus problems, diarrhea, constipation, abdominal bloating, cause digestive distress, increase inflammation, and deplete the immune system. The top culprits to avoid include: diary, wheat, corn, peanuts, gluten, sugar and soy.

Eliminate processed foods, soda, starches, and sugar all of which cause an insulin spike and are destructive to the immune system. Your immune system is suppressed for 8-12 hours after consuming sugar. Processed foods, starches, alcohol and sugar destroy the ability of your white blood cells to kill germs.

Eat Breakfast Consuming a bagel with a sugar-sweetened coffee drink, or sugar in a box (cereal) with low-fat milk are some of the worst things you can eat in the morning. Fuel your brain and body with a nourishing breakfast that includes protein. The first 40 grams of protein you consume daily goes to rebuild your immune system. If you are not rebuilding your immune system, you’ll have a hard time rebuilding your brain chemistry to be happy and think straight.

Drink More Water. More Green and White Teas. Drink a minimum of half your weight in ounces of water daily. Add the juice of a fresh lemon or lime plus a pinch of unprocessed sea salt to your drinking water to increase mineral absorption, boost alkalinity, and nourish the adrenals. Many people are chronically dehydrated which may reveal as dry skin, brittle bones, low back pain, or hunger, which is actually thirst, and even depleted brain chemistry (neurotransmitters function in water).

Green and white teas contain powerful antioxidants, and have been shown to inhibit bacteria and viruses, and stimulate the immune system.

Look and Feel Better – Juicing, a smart way to increase your vegetable intake, antioxidants and alkalinity. Many of my clients initially turn up their nose at the thought of juicing or blending veggies, but when their skin becomes clear and vibrant, their energy level soars, their digestion improves, and they stop running to the doctor for antibiotics, they begin to see the endless health benefits of juicing. Some of my favorite greens to juice or blend include kale, Swiss chard, dandelion, water cress and parsley. If juicing is not an option for you, consider organic powdered greens.

Consider Immune Boosting Supplements Vitamin D, Vitamin C, Probiotics and Zinc. Goldenseal is helpful in combination with Echinacea for the treatment of colds and flu.

Take a high quality daily multi vitamin and mineral supplement to ensure adequate nutrition which can build up your immune system. It’s important to know that it takes most people 6-12 weeks of use before the immune system becomes stronger. It’s very challenging to obtain sufficient nutrition from food alone. Much of our food today is over processed and void of many essential nutrients. Additionally, food is grown in soils that have been over-planted and saturated with synthetic fertilizers and pesticides. Vitamin and mineral deficiencies trigger more diseases, aging, sickness, and cause a weakened immune system. Consult with a qualified health care professional to determine your personalized protocol.

Moderate exercise Aside from strengthening your heart and lungs (two organs that can become physically affected from too much stress), exercise, particularly strength training and interval exercise (i.e. sprints), increase lean tissue thereby boosting your metabolism (fat burning). Intervals and strength training increase levels of endorphins in your body, thereby stimulating your immune system, reducing stress and put you in a better mood.

Avoid excessive exercise, particularly overdoing aerobic/cardio-type exercise, which according to research is not effective for fat loss. The body perceives excessive exercise as an additional stressor – compromising and suppressing the immune system.

Boost your cardiovascular and immune system, flush your lymphatic system and detoxify your cells by bouncing on a mini-trampoline 3-5 minutes daily.

Breathe Deep breathing releases endorphins that create feelings of happiness. Deep, full breathing using your diaphragm is the foundation to de-stressing, healing revitalizing, and energizing every cell in your body. Studies show that deep, full breathing lowers blood pressure, increases creativity and productivity, enhances your ability to handle stressful situations, and releases healing hormones throughout your body.

Create balance and include parasympathetic, yin-style programs such as Qi Gong, Tai Chi, restorative yoga or yin yoga into your exercise routine at least two days per week.

Practice Good Hygiene Wash your hands often and thoroughly throughout the day with soap and water, especially after bathroom use or shaking hands. Refrain from sneezing or coughing openly into your hands, and instead sneeze or cough into your elbow. Avoid touching your eyes, nose or mouth since that is often how the viruses enter the body.

Relationships and Connections Numerous studies show that people who are connected to other people through healthy, loving marriages, friendships, communities, and the like, live longer and are healthier, and have better performing immune systems.

Surround yourself with like-minded, supportive people who make you feel happy. Listen to your heart and intuition, pay attention to how you respond, and connect with Source. Set boundaries. Respect self. Minimize time spent with people who are negative, full of drama and deplete your energy.

Smile and laugh more. It releases endorphins, your body’s natural pain killer. Laughter lowers blood pressure, reduces stress hormones and boosts your immune function.

Following these tips will supercharge your immune system naturally and minimize stress this holiday season AND throughout the year.

Related Articles:

Boost Your Immune System Naturally

Simple Tips to Manage Stress

Have a Happy, Healthy and Joy-filled Holiday.

Reproduction of my articles are permissible when instructions found at the bottom of blog are followed.

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HOLIDAY HEALTH TIPS ~ EAT, DRINK & BE HEALTHY

2011-11-24T10:10:00.001-07:00

Tips to inspire and empower you to stay healthy and fit during the holidays. ♥

***EAT, DRINK and BE HEALTHY DURING THE HOLIDAYS ***

I was a guest on KFNX – The Pulse – AZ Radio.

Listen HERE. Thanks for listening. ♥

*** PREVENT HOLIDAY WEIGHT GAIN ***

*** GIVE THE GIFT OF HEALTH ***

My book, The Power of 4, is available in paperback, Kindle, Nook and audio

Gift Certificates for my Ultimate Plan or a personal consultation

Start your transformation now---check out my 21 Day Transformation: an online Exercise & Weight Loss Program

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‘The Power of 4’ ~ Deal of the Day ~ 11/Eleven/11

2011-11-10T07:19:00.001-07:00

This Friday the date is 11/11/11, which only comes around once every 100 years!

In lieu of the date, 11/11/11, one day only, purchase your autographed copy of my book, The Power of 4, for only $11.11. Just in time for the holidays!

This offer and price is available through this link only.

Update 11/12/11 – The Power of 4 is #6 on Amazon.com in the Health, Fitness and Diet Category! Thank you to everyone that purchased a copy of The Power of 4.

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10 Rules for Permanent Fat Loss

2011-10-26T19:49:00.001-07:00

First and foremost, what many people neglect to take into consideration is that there is a difference between Weight Loss versus Fat Loss.

When you’re obsessed with weighing yourself on the scale, you’re solely focused on ‘weight loss.’ An individual’s weight can fluctuate during the day especially when you factor in fluid retention, sodium intake, and muscle weight. The scale is not an accurate method of tracking ‘fat loss.’ Personally, for myself and my clients, my preference is tracking body composition.

In contrast, fat loss is about losing body fat, preserving lean tissue (muscle), and achieving a body that looks lean, healthy and fit. Fat loss is NOT about counting calories, starvation diets, stepping on the scale every day, willpower, or excessive exercise. Balance is the key to long term, permanent fat loss.

Here are my “10 Rules for Permanent Fat Loss”

Rule #1 Manage your Stressors and Deal with Unresolved Emotions. Stress comes in many forms – physical, psychological, emotional, environmental, electromagnetic and spiritual stress. Anxiety and stress of any kind can make you fat because stress hormones signal your body to store fat and break down metabolically active muscle tissue.

Rule #2 Restful Sleep. If your goal is to look good, feel good and lose fat, you must ensure that you’re sleeping well. Poor sleep can make AND keep you fat because it interferes with or suppresses fat burning hormones. Do not underestimate the importance of restful sleep and daily relaxation for fat loss.

Rule #3 Eliminate Intolerant Foods. Stop eating foods you’re allergic, intolerant to or sensitive to – they are usually foods you crave or eat every single day which is why it’s so important to include a variety of foods in your diet. Intolerant foods create inflammation, are toxic to your system, and cause stress hormones to be released which will sabotage your fat loss efforts. The Top Foods to Avoid

Rule #4 Address Digestive Dysfunction. Keep your Gut Healthy and Love Your Liver. To lose body fat, you must assimilate nutrients required to build muscle. HCL deficiency, Candida, parasites, H. pylori and leaky gut are just a few conditions that can inhibit fat loss. A healthy liver must also be able to detoxify fat storage hormone metabolites.

Rule #5 Balance Your Hormones. An imbalance of hormones such as increased estrogen and elevated insulin, and decreased hormones (such as growth hormone, thyroid, DHEA, progesterone, testosterone) affect your fat loss efforts.

Assess and address adrenal dysfunction which can lead to an imbalance of brain chemistry, increased belly fat, vital nutrient deficiencies, inflammation and more. These factors are often overlooked when it comes to fat loss.

Make balancing blood sugar and stabilizing insulin a priority. A body that is sensitive to insulin will lose body fat more rapidly than an individual who is insulin resistant. Why? Insulin, in excess, is a fat storage hormone. If your pancreas constantly secrete insulin to bring the blood sugar down, you’ll become insulin resistant and may eventually become diabetic.

Intermittent fasting can help break through fat loss plateaus. Short periodic fasting of 12-24 hours along with high intensity exercise improves insulin sensitivity, increases human growth hormone (HGH) and decreases fat mass. An article in the American Journal of Clinical Nutrition stated other benefits of intermittent fasting including lower blood pressure, reduced oxidative damage to lipids, protein and DNA, increased HDL, lower inflammation, and a reduced risk of diabetes.

Rule #6 Eat real food Driving up to a window for your meals, downing soda, consuming snack bars full of chemicals, soy and hydrogenated fats, or eating cereal from a box is not real food. The cardboard box is probably more nutritious! Manage portions and be mindful and present when eating to avoid overindulging.

Rule #7 Move Your Body! There’s an effective way to exercise and an inefficient way to exercise for fat loss. Are you performing long, boring cardio sessions that burn muscle and disrupt your hormones? Or, maybe you’re someone that is doing the same old exercise program expecting a different result. Resistance training and true interval exercise programs are the solution if you want to change your body, feel better, look phenomenal, lower body fat AND keep your hormones balanced. My online 21 Day Transformation Program delivers just that and is sure to change your body and transform your life.

And, remember to include yin style movement such as yin or restorative yoga, meditation, Tai chi or Qi gong as part of your exercise regime to balance the yang. Personally, I love yin yoga where the asana is held for 2-5 minutes with a focus on lengthening and releasing fascia and connective tissue.

Rule #8 Identify nutritional and metabolic deficiencies and correct with the appropriate diet and nutritional support.. Every single one of us has different nutritional needs. Therefore, supplemental protocols will vary from person to person.

Rule #9 Eliminate toxins and reduce toxic load The average woman puts 150 chemicals on her body daily! We’re exposed to toxins from various sources including food additives and preservatives, cleaning products, lotions and colognes, our thoughts, digestive distress, non-organic foods, prescription drugs, our environment, poor quality supplements, excessive alcohol consumption, pesticides, chemicals, xenoestrogens, toxic people, and so much more.

Toxins are stored in fat cells and compromise your lymph and liver. The fatter you are, the higher your toxic load. All toxins brought into your body have to be processed by your liver.

Are you unaware of the negative consequences of estrogen overload? Toxic overload from a congested liver, xenoestrogens (endogenous and exogenous) and obesogens (foreign chemical substances to your body that disrupt hormones and your metabolism) that primarily target the liver, brain and adipose tissue make it difficult, if not impossible to lose body fat.

Rule #10 Eat Fat to Lose Fat! Society is fat-phobic and has been brainwashed that consuming a low-fat or non-fat diet is conducive for optimal health and fat loss. Many still hold a belief and assume synthetic fats such as margarine (full of plastics and chemicals) or vegetable oils are healthier options. Nothing could be further from the truth. All fats are not created equal. Healthy fats are essential for hormone production, a healthy immune system, optimal brain function, your skin and hair, and, of course, fat loss.

Do you want lasting results? If so, STOP focusing on losing weight and instead focus on getting healthy first. When you focus on health FIRST, fat loss happens. My programs address these ten rules and provide you with all the tools you need to achieve your highest level of health and long-term, permanent fat loss – guaranteed!

Contact me to determine the specific combination that works for you to lose fat permanently. My Ultimate Personal Plan is a personalized lifestyle plan designed for you that promotes natural hormone balancing with healthy and delicious menu options, nutritional supplements, exercise and dietary recommendations, lifestyle modifications, and optional ongoing support. Guaranteed Results!

Reproduction of my articles are permissible ONLY when instructions found at the bottom of blog are followed.

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Fun and Challenging Workouts

2011-09-30T12:16:00.001-07:00

I had a blast with Troy Anderson of Anderson’s Training Systems as he took me through a couple of his kettlebell workouts. The last video is crazy and fun. Thanks for watching!

How to Use Kettlebells --- 3 Exercises to Work Your Arms, Abs and Legs

The 80 Rep Kettlebell Fitness Challenge Workout for Full Body Fat Loss

Crazy, Fun and Productive --- Kettlebell, Sledge Hammer/Tire, and Ring Ab Workouts

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Is Your Body Inflamed? Manage Pain and Reduce Inflammation: Beware --- Side Effects of NSAIDs & OTC Drugs

2011-09-10T13:25:00.001-07:00

Last month I attended the AANP (American Association of Naturopathic Physicians) Convention at the Arizona Biltmore Resort. Four days of sessions from some of the most respected voices speaking on the theme, “Composing Effective Patient Care.”

An enlightening lecture I attended was titled, “How Do I Get Off These Drugs, Doc,” presented by Dr. Letitia Dick, BS, ND and Dr. Christie Fleetwood, ND, R.Ph., which covered nutrient depletions caused by Rx drugs and how to support them; detoxifying the suppressed patient; replacing Rx drugs with nutraceuticals, homeopathics, botanicals and glandulars; bringing the patient to their highest level of health; and addressing therapeutic order.

According to Dr. Dick and Dr. Fleetwood, therapeutic order consists of:

Identifying and removing the cause of disease (detriments of health: diet, digestion, stress and spirit)

Healthy regimen: diet, nutrition, exercise, spirit

Stimulating self-healing

Supporting damaged systems

Correcting structural integrity

Addressing pathology

Suppressing pathology

Consider this: Approximately 15,000 people die each year from illegal street drugs; Over 100,000 are killed each year from properly prescribed medications. Did you know that: 75% of all visits to an M.D. end with a prescription? Pharmaceutical companies spend 10 billion dollars a year to market their drugs.

Although there are thousands of pharmaceutical drugs, the focus for this lecture was the top diseased states and the drugs prescribed for these conditions.

The Top Disease Conditions and Reasons People See a Doctor:

Digestive complaints	Pain and Infection	Insomnia and Anxiety
Hypothyroidism	Type 2 Diabetes	Clotting issues
Hypercholesterolemia	Osteoporosis	Hypertension
Benign Prostate Hypertrophy	Asthma	Depression

An estimated 116 million U.S. adults suffer with chronic pain – that’s twice as many people that have strokes, cancer, heart disease and diabetes combined. Pain is the most common reason people seek medical advice. What causes someone to experience pain? When we get hurt or suffer an injury, this is defined as acute pain whereas an ongoing degenerative condition that continues to cause discomfort is described as chronic pain.

Pain meds are one of the most overprescribed drugs in the U.S. Misuse of prescription pain medication can lead to abuse, addiction, and they come with a laundry list of serious side effects. As the nutritionist for The River Source, a holistic drug and alcohol treatment center, they confirm that detoxing an addict off of oxydocone/oxycontin is the most challenging of all drugs, more so than heroin or alcohol.

A new commentary published online in The FASEB Journal argues that “patients should be diligent and demand proof of safety and benefit before beginning any treatment regimen for chronic pain, as some treatments have very little scientific evidence that they actually alleviate the conditions for which they are prescribed. Patients should ask their physician to provide results from published, placebo-controlled studies proving that the proposed remedy is both beneficial and safe.”

"When doctors don't know what's causing a patient to experience chronic pain, desperation can set in," said Gerald Weissmann, M.D., Editor-in-Chief of The FASEB Journal. "That desperation, however, is no excuse for pushing the boundaries of the Hippocratic Oath by diagnosing a patient with a poorly defined health condition, like chronic Lyme disease, for which the only remedies are unproven and may only cause more harm."

Aside from Rx drugs for pain, there are hundreds of OTC pain relievers such as Ibuprofen, including Motrin and Advil, acetaminophen (Tylenol) and NSAIDS. Americans consume 15 tons of aspirin a day, 19 billion tablets per year. Although thought to be harmless, a single aspirin will be responsible for 1500-2000 deaths; be a leading cause of kidney disease; and cause ulcers, toxic headaches and children’s Reye’s Syndrome. A study in Clinical Gastroenterology and Hepatology shows that even low-dose aspirin (as low as 75 mg daily and up to 325 mg daily) increases the risk of gastrointestinal (GI) bleeding. Taking aspirin regularly not only increases risk of GI bleeding, it increases risk of micro-bleeding in the brain by 70 percent.

According to the American Journal of Medicine approximately 107,000 individuals are hospitalized every year for NSAID related GI complications, and at least 16,500 deaths occur.

NSAIDs and Ibuprofen Side Effects:

Blurred vision	Heartburn	Confusion	Dizziness
Constipation	Edema	Fatigue	Flu-like symptoms
GI Bleeding	Back Pain	Weight Gain	Rashes; Hives; Itching
Leaky Gut Syndrome	Tinnitus	Pale Skin	Nervousness

Ibuprofen depletes your body of folic acid, melatonin, zinc and iron. Tylenol is the #1 cause of acute liver failure. Long-term use has been linked to high blood pressure and brain damage. If you take just one non-steroidal, anti-inflammatory drug (Motrin, Datril, Anacin, Ibuprofen etc.) every four days, over your lifetime you will have 9x the normal risk for vital organ damage. New England Journal of Medicine, 1994.

Is Your Body Inflamed? Causes of Inflammation – A Secret Killer that Increases Risk of Disease & Aging

Diet high in grains, sugar, omega-6 & trans fats	Oxidative stress	Emotions
Too little or too much exercise	Gum disease	High body fat levels
Gluten and Eating foods you’re sensitive to	Lack of essential fats	Excessive stress
Injuries; Long term infections; Candida	Diabesity	Smoking
Existing heart condition	Gut Dysfunction	Congested liver

Healthy Strategies to Reduce Pain and Decrease Inflammation Naturally:

Address mitochondrial dysfunction
An anti-inflammatory diet
Appropriate exercise and movement; too much exercise increases inflammation
Aromatherapy and Epsom salt baths
Contact me for an assessment of your individual vitamin and mineral needs and deficiencies
- Several years ago an inner city clinic discovered 93% of the 150 people with complaints of chronic, non-specific low back pain had vitamin D deficiency. And these weren't just older folks...they ranged in age from 10-65 years old. Mayo Clinic study
Balanced insulin levels
Blood Chemistry Analysis – Test C-reactive protein (CRP) and fasting insulin. CRP level is used as a marker of inflammation in the arteries; Fasting insulin is a test that screens for diabetes and heart disease, but it's also a marker for inflammation.
Heal your gut and correct digestive dysfunction
Determine any food intolerances (which increase inflammation). According to Dr. Mark Hyman, M.D., "the two most common sources of inflammation in the 21st century are sugar (and refined carbohydrates) and hidden food allergens (perhaps most important, gluten).”
Hydration
Manage stressors, including oxidative stress
Nutritional supplementation personalized for the individual
Practice yoga, Tai Chi, meditation, acupuncture, hot and cold packs, even holding hands can result in amazing pain relief without any drugs
Resolve underlying, often subconscious, negative emotions
Support and restore function to the autonomic nervous system
Visit a NeuroMuscular therapist, craniosacral therapist or Myofascial Release practitioner to work on the tension in your fascia and muscles

Contact me and I will guide you onto a healthier, pain-free path!

Reproduction of my articles are permissible when instructions found at the bottom of blog are followed.

Sources:

The New England Journal of Medicine, June 16, 1999.
Dangerous Drugs, 1992
Pain, March 2000. Martin Tramer, et al., University Hospital, Geneva.
Ann Intern Med, 1997; 127:429-438
CNN Headline News, Sept. 18, 1995
New England Journal of Medicine, 1994
The NEJM 1999; 34A: 1888-1899
P. J. Baker. The pain of "chronic Lyme disease": moving the discourse in a different direction. The FASEB Journal, 2011; DOI: 10.1096/fj.11-192898
Angel Lanas, Ping Wu, Jennie Medin, Edward J. Mills. Low Doses of Acetylsalicylic Acid Increase Risk of Gastrointestinal Bleeding in a Meta-Analysis. Clinical Gastroenterology and Hepatology, 2011; 9 (9): 762 DOI: 10.1016/j.cgh.2011.05.020

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Is Candida Affecting Your Health?

2011-08-29T18:38:00.001-07:00

I have found individuals with yeast and fungal infections, also called Candida, very common in my practice. The main reason why is diets that are excessive in carbohydrates and sugar which so many people consume, antibiotic overuse, and high stress lifestyles. If you have Candida, it’s highly probably that you’re experiencing liver and gallbladder dysfunction and congestion.

Candida is a medical term for a micro-organism found naturally in the body. Everyone has Candida, a form of yeast. In healthy individuals with a strong functioning immune system, it’s harmless. However, when the balance of the intestinal environment changes triggered by a compromised immune system or some other reason, Candida multiplies out of control and causes harm, often silently, and affects your health. The infection can be topical, systemic or localized to certain areas of the body, most commonly the feet, nail beds, vaginal tract, uretha, belly button, ear canal, mouth, skin folds, sinuses and intestines.

Candida can compromise your health, how you feel and cause systemic problems infecting internal organs including the thyroid, bowel, adrenal glands, bladder and kidneys, uterus, lungs, esophagus and bone marrow. In chronic cases, Candida can eat away the intestinal mucosa and enter the blood stream where it can then be deposited around the body. When Candida changes from a yeast to a fungus, it can create root-like tendrils that infiltrate the GI tract causing leaky gut syndrome and various food sensitivities.

What Causes Yeast Overgrowth - Candida?

Birth control pills; steroid drugs, ulcer meds, HRT
Diets high in refined sugars and carbohydrates, dairy products, alcohol and processed foods
Exposure to environmental toxins
High levels of emotional and mental stress; unresolved anger
- Acute and chronic stress elevates cortisol. Excessive cortisol, in turn, raises blood sugar. The fungus doesn’t care whether the increased sugar in your body is from eating a candy bar or to having an episode of extreme stress; it will use the sugar as fuel to reproduce itself.
Mercury dental fillings and heavy metal body burdens
Overuse of antibiotics
Sleep deficiency and lifestyles short on rest
Weakened immune system

Candida loves sugar Sugar is a fuel source for yeast (and parasites). When you eat carbohydrates, even whole grains, they’re eventually broken down into glucose, a simple sugar. Over-eating carbs, sugar, alcohol, peanuts and pasteurized dairy products encourage Candida growth and interferes with proper organ function. Candida loves the dark, warm and moist environment of the intestines. It attaches itself to the intestinal wall and when it’s in the fungal form tries to bury itself deep into your intestinal lining.

Do You Have Candida? While there are a variety of tests that practitioners use to identify yeast overgrowth including stool tests, blood tests, live blood cell tests, urinalysis, etc., these tests may or may not detect Candida. One test that is reasonably effective is the Candida Allergy Test/IgG. However, the simple most effective way to know if you have a yeast problem is by your symptoms through a questionnaire.

Candida Questionnaire – Answer yes or no

Are you a recovering alcoholic?
Are your symptoms made worse by eating aged cheese? Drinking Beer?
Are your symptoms made worse by eating high carbohydrate or sugary foods?
Do you crave carbs (sugar, bread, sweets, starches, alcohol)?
Do you crave corn chips or related products?
Do you crave Peanut butter?
Do you experience rectal itching? Itchy skin?
Do you experience sinusitis or chronic sinus infections?
Do you experience unexplained depression? Foggy brain? Trouble concentrating?
Do you experience frequent headaches, joint and muscle pain?
Do you have abdominal or digestive complaints? Severe bloating? Gas?
Extreme sensitivity to chemicals, perfumes, smoke, or other odors?
Have you at anytime in your life been bothered by persistent vaginitis, prostatitis, or other problems affection your reproductive organs?
Have you ever had athlete’s foot, Ringworm, jock itch, nail fungus, dandruff or other chronic infections of the skin or nails?
Have you at anytime had hives, psoriasis, eczema or chronic skin rashes?
Have you or are you undergoing chemotherapy?
Have you taken antibiotics repeatedly in the past? Cipro? Doxycycline?
Have you taken tetracycline or other antibiotics for acne for one month or longer?
Is there a green or white colored tinge to your tongue in the morning?
Women: Have you in the past or are you currently taking birth control pills? Do you suffer from serious PMS, menstrual problems or endometriosis, bladder infections?

Yes to 5 or more, indicates high probability of Candida.

At Home Candida Test – Find out if Candida could be your root cause to a lot of your symptoms.

Start with a glass of water by your bed side before bed. As soon as you wake up, before you put anything in your mouth, spit into your glass with your first morning saliva. Look for stringy or ropey legs hanging down, cloudy saliva at the bottom or cloudy saliva specs floating. Check the glass every 15 minutes for approximately one hour. If your spit floats, then you are probably free of an overgrowth of Candida! If you see legs, you more than likely have Candida.

Candida is overlooked by the medical establishment because its symptoms so closely mimic those of other conditions. Likely candidates for Candida overgrowth is someone whose medical history includes: prolonged or repeated use of antibiotics which are frequently given for urinary and ear infections, sinusitis, bronchitis, and other infections; steroid meds (cortisone or corticosteroids) often prescribed for skin conditions such as rashes, psoriasis or eczema; ulcer meds (Tagamet and Zantac) or oral contraceptives. Certain illnesses (diabetes, cancer, and HIV) can also increase susceptibility to Candida overgrowth.

Not all practitioners treating Candida have a complete picture of what is needed for success. It's important that you have a thorough understanding of the intricacies of Candida yourself and the most effective way to approach treatment before trying any particular remedy. By randomly choosing products without understanding the true nature of this beast it can actually hinder your progress in eliminating yeast overgrowth.

A nutritious diet, nutritional support, lifestyle modifications, a healthy-functioning liver and a strong immune system are the keys to healing from Candida.

I will guide you onto a healthier path! Contact me to determine the specific combination that works for you. My Ultimate Personal Plan promotes natural hormone balancing with healthy menu options, nutritional supplements, dietary recommendations and lifestyle guidance to rid you of problematic Candida. Guaranteed Results!

Reproduction of my articles are permissible when instructions found at the bottom of blog are followed.

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HIPPOCRATES ~ 10 Rules to Live By

2011-08-09T15:45:00.001-07:00

Hippocrates was a Greek Nutritionist, Physician and Surgeon who lived from approximately 460 B.C. until around 370 B.C. He is considered “The Father of Medicine” and is credited as being the first physician who believed that diseases were not caused by superstition or gods, but rather that diseases had natural causes.

Hippocrates beliefs were designed and completely laid out over 2500 years ago as ten rules. Western medicine and many western lifestyles seem to have disregarded and strayed from these rules. These are the same rules used to develop the Hippocratic oath taken by all doctors. (things that make you go Hmmm)

HIPPOCRATES ‘10 RULES TO LIVE BY’

1. THE NATURAL WAY IS THE ONLY WAY! This should be an obvious medical pursuit, according to Mother Nature and Hippocrates.

2. TREAT THE CAUSE OF AN ILLNESS, NOT THE SYMPTOM! Modern synthetic drugs just mask the illness, but never deal with the origin.

3. LOOK TO THE SPINE FOR ILLNESSES! Hippocrates strongly suggested this which relates to modern day Chiropractic treatment.

4. THROW AWAY YOUR DRUGS AND HEAL THE PEOPLE WITH FOOD! Food is medicine – medicine is food. Hippocrates knew that food had health giving qualities – now known as Protein, Vitamins and Minerals.

5. MOST ILLNESS CAN BE PREVENTED BY EATING NATURAL FOODS! The majority of foods that Americans consume are processed, refined, overcooked, full of chemicals, pesticides, artificial ingredients, xenohormones, antibiotics, and grown in mineral depleted soil.

6. A HEALTHY COLON IS ESSENTIAL! The U.S. Government reports that colon problems are dramatically increasing in America.

7. DO NOT ADMINISTER DANGEROUS AND HARMFUL MEDICATIONS! The F.D.A. admits that prescription drugs kill 50,000 – 350,000 people a year in America.

8. DO NO HARM TO YOUR PATIENTS! The New England Journal of Medicine reports that the end result of most drug therapy is harmful side effects.

9. DO NOT PERFORM SURGERY FOR MONEY! The U.S. Government reports that 75% of all surgeries in this country are unnecessary.

10. THE WORD PROTEIN MEANS MOST IMPORTANT! Hippocrates named protein as the most essential food we should consume, as the greater percentage of our bodies are comprised of it.

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” ~Hippocrates

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Weekly Wellness Minute Videos

2011-08-01T13:14:00.001-07:00

The Wellness Minute is a short video that is emailed to you every week on Wednesdays. This 3-5 minute educational video focuses on a different health topic every week. Inspiring, empowering and informative!

Here are just a few of the prior Wellness Minute videos:

Prostate Problems --- Reduce the Risk!	Tired of the Same Old Boring Side Dishes?
What’s all the ‘Buzz’ about Probiotics?	What you Better Know About Acid Blockers
Know Anyone Who Takes a Rx Drug?	How to Lose More Weight, End Fatigue, Look Younger
Do You Need More Energy?	Adding Wow to Vegetables

SIGN UP for my Wellness Minute Videos.

Take my free online Nutrition Assessment

Just about everyone believes that taking the "right" nutritional supplements can help you feel better or even help with most illnesses. Unfortunately, it's hard to know what nutritional supplements are right for your body. Are you low in magnesium, how about B6? What is a good supplement for joint pain, or for indigestion, or just to have more ENERGY!

It's almost impossible for the average person to know what supplements are right for them. Fortunately, I have a nutritional software program that can tell you which nutrients are right for you.

My free nutrition assessment determines the nutritional support specific for you! Watch this video to find out more.

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HCG Diet Hazards

2011-07-28T07:58:00.001-07:00

Recently I’ve had an influx of clients come to me devastated because of the additional weight they gained after their experience with the hCG diet. They were under the belief that the hCG diet was the ‘cure all diet’ that promised to melt away their unwanted fat forever.

In our society, men and women alike have a quick-fix, instant gratification, “I want it now" mentality. And, they want it with as little effort as possible. In addition to hCG, people resort to liposuction without realizing that liposuction increases inflammation, and doubles your risk of cancer and cardiovascular disease. The doctor never tells them that within eight weeks of liposuction, the fat redistributes to other areas of the body between the viscera tissue.

Allow me to enlighten you – your weight gain did not happen overnight. Success with anything, including weight loss, does not happen without effort, sacrifice, the right mindset or commitment.

Not only is the hCG diet unhealthy, it is one of the most unsafe methods to losing weight. HCG stands for human chorionic gonadoropin which is produced in the placenta during pregnancy and can be extracted from the urine of pregnant women.

The hCG diet is a combination of daily injections and a starvation diet that entices mainly women that they can lose weight without feeling hungry. Sure, you’ll lose weight (muscle, not fat) while on the hCG diet, however it will not be permanent unless you factor in your emotional/behavioral habits, and make the appropriate lifestyle changes and dietary modifications after you stop the hCG.

Laundry List of Problems and Side Effects with the hCG Diet

Disruptive to hormones (specifically the thyroid)
Damaging to metabolism
Extremely catabolic (muscle wasting)
Only one vegetable is allowed with lunch and one with dinner (what the huh???)
For 99.9% of the people, all weight is re-gained, plus some extra once you cease the "Diet"
It’s expensive $$$$$
Deficient in nutrients
Unbalances body chemistry
Is actually a starvation diet at only 500-800kcals daily
Water amount recommended on the diet is not sufficient for an adult
Does not teach lifestyle
There are a few reports of adverse effects from the hCG injections including headaches, restlessness, blood clots, dizziness and depression

A positive feature about the hCG diet is the dieter is not allowed to eat much junk food, refined sugar or wheat (which is healthy advice that would help anyone lose weight).

How to Achieve Long-term, Permanent Weight Loss

Here is the no-nonsense, safest and most effective approach to long term weight loss: You must address your emotional/behavioral habits, balance hormones, correct gut dysfunction, and make the appropriate lifestyle changes and significant dietary modifications. Permanent weight loss is so much more than exercising your brains out and starving yourself. 10 Rules for Permanent Fat Loss

To change your behavior, you must first have the desire. You need to change your heart, make up your mind, be determined, disciplined, take responsibility for your actions and choices, and lastly, be patient and follow through! Start with your value system, and value the effort of hard work. Be decisive with your goals and write them down. It’s the journey, not the end result that promises a leaner body, a healthier you and the ultimate lifestyle.

“Be the change you want to see in the world.” ~ Mahatma Gandhi

Related Articles:

If you wish to use any of my blog posts or articles on your blog, website, e-news, etc., please read the statement at the bottom of my blog

Sources:

Br J Clin Pharmacol 1995;40:237-243
JAMA. 1976;236(22):2495
http://www.ncbi.nlm.nih.gov/pubmed/3609673
Am J Clin Nutr. 1976 Sep;29(9):940-8.
S Afr Med J. 1990 Feb 17;77(4):185-9.
West J Med. 1977 Dec;127(6):461-3.

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Avoid the Middle-Age Belly Bulge

2011-07-21T11:43:00.001-07:00

Are you someone that counts and monitors every calorie in an attempt to lose weight? Do you avoid fat for fear of getting fatter? I’m here to enlighten you….that thought process is archaic and does not work especially if your goal is weight loss. In reality, who can live like that, and enjoy life.

Are you someone that blames ‘getting older’ as the cause of your increased belly fat? Although hormones shift as we age and encourage weight gain, you can boost your metabolism and balance your hormones naturally through diet, the right type of exercise and lifestyle modifications.

A study published in the June 23, 2011 issue of the New England Journal of Medicine revealed that certain foods and lifestyle behaviors are what lead to the middle-age belly bulge. This 4 year study involved 120,877 well-educated men and women who were healthy and not obese at the start of the study. On average, the participants gained one lb. every year, however some gained much more, ~4 pounds in one year, while a few managed to stay the same or even lose weight.

Although the information from the study isn’t breaking news, they confirmed these factors that influenced weight gain or weight loss:

Increase physical activity. People who increased their physical activity gained less weight than non-exercisers. However, if you are fairly active and fail to pay attention to your diet, you will still gain weight! Bottom line, even if you exercise, you cannot ignore your diet and continue to eat or drink whatever you want and expect to lose weight! Finally in the research, what I’ve been teaching for the last 20+ years: for the best fat loss results interval and resistance training are the winners for fat loss versus endless hours of aerobic exercise.
Highly processed foods do not satisfy hunger. Eating refined, processed crap actually increases your appetite which equals added pounds, elevated blood sugars and a nice spare tire or muffin top. If health is your priority and you want to lose weight, eat more of these foods.
Get your sleep! People who slept <6 hours a night or >8 hours gain the most weight.
Limit television time. Increased TV-watching led to an average weight gain of one-third of a pound for every hour of TV watching per day.
Monitor your food choices. It’s no surprise that these foods were linked to the most weight gain:

French fries (>3 lb)	processed meats (0.93 lb)
potato chips (1.7 lb)	sweets and desserts (0.41 lb)
potatoes (1.28 lb)	refined grains (0.39 lb)
sugar-sweetened beverages (1lb)	other fried foods (0.32 lb)
unprocessed red meat (0.95 lb)	100-percent fruit juice (0.31 lb)

Include more vegetables, leafy greens, fruits and nuts. The participants who lost the most weight consumed at least 3 servings of dark leafy greens or vegetables every day.
Contrary to conventional advice and what most people believe, eating fat does not make you fat. Weight loss was greatest among people who ate more healthy fats (nuts, seeds, avocado, wild salmon and olive oil).
Limit alcohol intake. Just one drink a day caused .41 lb. increase in weight. No significant effect was found among those who had one glass of wine a day, but increases in other forms of alcohol packed on the pounds.

Although stress reduction was not mention in this particular study, managing your stressors must be factored in for anyone with increased fat in the mid-section.

Researchers found that the kinds of foods people ate had a larger effect overall than changes in physical activity. Dr. Dariush Mozaffarian, a cardiologist and epidemiologist at the Harvard School of Public Health and lead author of the study, said in an interview, “This study shows that conventional wisdom –- to eat everything in moderation, eat fewer calories and avoid fatty foods --- IS NOT the best approach. And, what you eat makes quite a difference. Just counting calories won’t matter much unless you look at the kinds of calories you’re eating. The notion that it’s O.K. to eat everything in moderation is just an excuse to eat whatever you want.”

Even though the information from this study is not a news flash, I love how this study shows that small changes applied for diet and nutrition, healthy lifestyle modifications and exercise will result in profound changes in body weight. It’s the same concept I wrote about in my book, The Power of 4; implement two healthy changes each week, and every week thereafter you add two more healthy habits. This is something anyone can do if they really want to avoid or reverse disease, lose weight, and look and feel their best ever! The time is now to take control and responsibility for your choices. Resolve to Make Health a Priority in your Life.

Sources: Mozaffarian D., Hao T., Rimm E.B., Willett W.C., Hu F.B. N Engl J Med 2011; 364:2392 – 2404

Reproduction of my articles are permissible ONLY when instructions found at the bottom of blog are followed.

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ABC15 ~ My Tips to Cure Insomnia

2011-07-18T07:28:00.001-07:00

Hope you’re having a fantastic summer so far.

I was on ABC15 Smart Family television show last week sharing my “Tips to Cure Insomnia.” Here's the segment in case you missed it.

Here’s my entire article on Sleep for Health, a Long Life and Fat Loss.

On the set with host Daphne Munroe. “Wow, my sleep tips really work! Check out Daphne catching some zzzz’s during the break.”

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AUTOIMMUNE DISEASE ~ What You Should Know

2011-06-25T10:32:00.001-07:00

Autoimmune diseases are the 3rd leading cause of morbidity and mortality in the industrialized world, surpassed only by cancer and heart disease. Nearly 80% of those affected with an autoimmune disease are women, usually of childbearing age or women under age 65. The National Institute for Health estimates that there are now 23 million Americans with an autoimmune condition, and that number is on the rise. To put that into perspective, 9 million Americans are affected by cancer.

Some of the common autoimmune diseases include rheumatoid arthritis, lupus, multiple sclerosis, Hashimoto’s thyroid disease, celiac and inflammatory bowel disease, however researchers have identified 80-100 different autoimmune diseases and suspect 40 additional diseases of having an autoimmune basis. Some, such as type 1 diabetes, attack specific organs, while others, such as systemic lupus erythematosus (SLE), involve multiple organs. Dr. Jonathan Wright, M.D., reports that low stomach acid is present in ~50% of SLE patients.

Your immune system is designed to attack foreign substances in the body. When you have an autoimmune disease something goes wrong with your immune system and it attacks healthy cells, tissues and organs. This can damage many parts of the body such as the:

Blood vessels	Heart and Lungs	Nerves
Brain	Digestive System	Pancreas
Joints	Kidneys	Skin

According to Dr. Esther Sternberg, “a reduction of the brain’s hormonal stress response is an important contributor to the development of autoimmune diseases. The reason for this is that cortisol, a potent anti-inflammatory hormone, that is released from the adrenal glands in response to stress, is also released after exposure to inflammatory triggers.”

In normal circumstances cortisol prevents an excess of inflammation and keeps your immune system in check. In many people with autoimmune diseases, this cortisol response and the cascade of brain hormones that stimulates its release are impaired, so there is no shutoff valve that stops inflammation when it is no longer needed. In others, the cortisol response may be intact but immune cells are resistant to the anti-inflammatory effects of cortisol due to abnormalities in the cortisol receptor. Many symptoms of fibromyalgia are parallel to symptoms of adrenal fatigue. The adrenals cannot be overlooked for those suffering from fibromyalgia and other autoimmune diseases.

Some autoimmune diseases are known to begin or worsen with certain triggers such as viral infections like Epstein-Barr. Sunlight acts as a trigger for lupus and can actually make things worse. Other less understood influences affecting the immune system and autoimmune diseases include toxic overload, detoxification deficiency, aging, hormones, pregnancy and chronic stress whether it be emotional, psychological, electromagnetic, environmental or physical. There is a definite relationship between ongoing stressful life events before the onset of autoimmune disease.

A person’s genetic makeup might play a role in causing autoimmune diseases, or at least make them more susceptible to them. A deficiency in one of the immune system's enzymes can affect the severity of autoimmune diseases.

It’s important to be aware of the factors that can be avoided to help prevent or minimize the amount of damage from the autoimmune disease.

Contributing triggers worth investigating with Autoimmune Diseases:

Heavy Metal Toxicity	Chronic Inflammation and Infections
Antioxidant Depletion	Parasites, Candida, Viruses, Bacteria
Vaccines	Low Total Cholesterol
Vitamin D Deficiency Normal Cholesterol with an increased HDL and decreased triglycerides	Food Sensitivities Plastics Toxic Chemical Exposure, Pesticides, Environmental Toxins, Solvents, even household cleaners and hair dyes

In a recent BioSignature course presented by Charles Poliquin, he stated that fibromyalgia has 6 causes:

Poor Thyroid	Heavy Metal Toxicity
Intestinal issues/pathogens	Cervical Induced
Visceral Displacement	Psychologically Induced

Regardless of the cause of an autoimmune disease, there is ALWAYS a component of poor digestion and gut dysbiosis. In some cases, poor gut health caused the autoimmune disease. Bacterial imbalance in the GI tract can also promote inflammation that contributes to autoimmune disease. (Tlaskalová-Hogenová et al. (Immunology Letters. May 15, 2004;93[2–3]:97–108).

Many of the conventional approaches available for autoimmune disease can make you feel worse. Steroids, Advil, immune suppressants and TNF-alpha blockers can lead to psychosis, osteoporosis, kidney failure, diabetes, intestinal bleeding, and cancer.

Diet/Nutrition, Lifestyle, Environment, Exercise and Supplements:

Although each autoimmune disease comes with its own symptoms and specific remedies, the following are helpful for all:

** Nutritional deficiencies and poor nutrition compromise the immune system. Start with your diet. Include organic vegetables and fruits, free-range poultry and eggs, wild fish, grass-fed beef and plenty of healthy fats such as coconut oil, olive oil, nuts, seeds and avocado

** Eliminate and completely avoid all gluten, wheat, sugar, HFCS, lentils, beans, dairy and yeast (beer). Researchers believe that one of the possible causes of autoimmune ailments is certain foods that are new to humanity which have only appeared in the past 40,000 years.

** Our thoughts and feelings have a direct impact on our immune system. Loneliness is now recognized as the #1 predictor of disease due to its immune suppressing action. Laughter and feelings of happiness increase and enhance the actions of our immune cells. Surround yourself with people that support you and make you feel good, and avoid low vibration, energy vampires.

** Lose Weight! Extra weight increases your risk of autoimmune disease.

** Find and eliminate the cause of all inflammation – This includes inflammatory foods in your Diet; Environmental toxins; etc.

** Although each individual has their unique set of needs, balance the immune system and take immune enhancing supplements such as: (contact me to order)

Antioxidants – Vitamins C and E, Selenium, CoQ10, Beta carotene
BioD Mulsion Forte – Vitamin D
Curcumin – I like Thorne Meriva-SR. Ginger, Oregano, Rosemary
Digestive Enzymes
Green Tea (EGCG) polyphenols increase T-cell production and reduce inflammation
Omega-3 fatty acids – fish oil, I like EFA Sirt Supreme caps or OmegAvail Smoothie
Probiotics, especially for those with allergies, IBS and/or on antibiotics

** Practice some form of deep relaxation daily such as deep breathing, massage, meditation or yoga. Unmanaged stress makes symptoms worse.

** Green tea – There are beneficial compounds found in green tea, a polyphenol called EGCG, that have a powerful ability to increase the number of regulatory T cells that play a key role in immune function and suppression of autoimmune diseases

** Engage in resistance training at least 2x per week that works the major muscle groups

** Sunshine exposure for at least 20-30 minutes daily is beneficial for the immune system and stimulates vitamin D production. Note: Sunlight acts as a trigger for lupus and can actually make things worse.

** Heal the gut – A Healthy Gut = A Healthy Person

** Avoid processed soy. A study published in the Journal of the American College of Nutrition documents an association of soy formula feed infants an autoimmune thyroid disease in children.

** Test and rule out (very important)

Food Allergies/Sensitivities
Heavy Metal Body Burdens – Note: Amalgam removal also improved health in about 70% of patients with autoimmune thyroiditis in a 2010 Czech study.
Candida and Parasites
Celiac Disease
Viral or Bacterial Infections
Lyme’s disease
Hypothyroid with a thorough panel
Hypoglycemia
Weak adrenal function
Anemia

** Make sure you get at least 8 hours of restful sleep in a pitch dark room every night and unplug all electrical devices in your bedroom

** Consider EFT (Emotional Freedom Technique)

** Find and work with a functional, integrative practitioner for a proper diagnosis and healing protocol

For a personalized program for your specific concerns, please contact me and I will guide you to a healthier path.

Reproduction of my articles are permissible ONLY when instructions found at the bottom of blog are followed.

Sources: 1. Oregon State University (2011, June 2). Mechanism discovered for health benefit of green tea, new approach to autoimmune 2. J Am Coll Nutr December 2002 21:495-505 3. J Am Coll Nutr April 1990 9:164-7 4. University of Cincinnati Academic Health Center (2011, January 5). Vitamin D deficiencies may impact onset of autoimmune lung disease. 5. Prostaglandins Leukot Essent Fatty Acids. 1997;56(3):193-8. 6. http://www.sciencedaily.com/releases/1999/03/990301072835.htm 7. http://www.tuesdayminute.net/Mechanisms%20of%20Disease%20the%20role%20of%20intestinal%20barrier.pdf 8. http://www.lef.org/newsletter/2011/0607_Tea-Mechanism-in-Preventing-Autoimmune-Disease-Uncovered.htm 9. Ann Rheum Dis. 2007 Sep;66:1137-42 10. Siegel, C.A., Marden, S.M., Persing, S.M., et al. (2009). Risk of lymphoma associated with combination anti-tumor necrosis factor and immunomodulator therapy for the treatment of Crohn’s disease: a meta-analysis. Clin Gastroenterol Hepatol. 7(8): 874-81. 11. Annals of Medicine2011;Feb 1:1-7

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Altered Reality ~ Taking Control & Responsibility

2011-06-16T14:52:00.001-07:00

I dare you to take a real good look in the mirror. While you’re at it, I encourage you to have your photos taken in your bathing suit and post them in a conspicuous location.

According to a recent survey, approximately 30% of overweight people think they’re normal size, and 70% of obese people felt they were just overweight. July, 2011 issue of Life Extension. Just visit any shopping mall, school, airport or Disneyland and it is obvious there is a definite epidemic. This is not just a visual disturbance; it’s a financial crisis because this excess weight costs our nation annually an estimated $93 billion in medical bills.

Currently, 65% of Americans are overweight or obese! A study by the Organization for Economic Cooperation and Development predicts that by the year 2020 almost 75% of the American population will be overweight or obese. What does this mean? In less than 9 years, more than half of all Americans will be pre-diabetic or suffer type 2 diabetes. What we’re looking at is an obese, senile population (a bunch of obese people that don’t know where the heck they’re going) since Alzheimer’s disease is diabetes of the brain (type 3 diabetes).

In our land of excess, super-sizing has become commonplace. What used to be a normal serving is now enough to feed a family of four! Just go to any all-you-can-eat salad bar and notice not only the massive amount of food these folks are eating, but the types of food – sugary, carb crap void of any fiber or nutrients whatsoever. Can you say “insulin spike?” I was thoroughly disgusted when at a restaurant I observed a mother pouring soda into her baby’s bottle! And, check out young kids sporting “muffin tops, spare tires and double chins.” One look at their parents and you can see the ‘olive didn’t fall far from the branch’.

If you want a heart attack, stroke, diabetes or any other health condition, do what the majority of Americans are doing: drink at least one soda or fruit juice daily, eat lots of grains, sit in front of the television or computer, avoid supplements, and eat a low fat diet. Bottom line, if you want to avoid diabesity and other health conditions, you have got to take control and responsibility. No more excuses – stop the denial – get out of victim mode.

I love what my friend and colleague, Todd Durkin, author of The IMPACT! Body Plan, wrote in his recent TD Times Newsletter:

“I've heard a lot of stories and I've heard a lot of excuses: thyroid, hormones, medication, bad parenting, poor role models, stress, depression, poverty...the list goes on. For adults, no matter where or why a weight problem starts, it ends in the same place. My friends, you've got to have the willpower to make good choices. We are a nation addicted to food. And most of it is junk. No one force-feeds you. No one stops you from buying fruits and vegetables and lean protein. No one chains you to the couch. No one bars you from your neighborhood gym or stops you at the door when you want to take a walk. There is no one to blame but the guy or gal in the mirror. We are suffering from an epidemic of bad choices and I've had enough. Do you or do you not have the will power?

More than ever before, we are well informed about exercise, nutrition and health. Yet, despite this increased awareness, the incidence of disease linked to poor lifestyle is on a rampant rise. Our waistlines continue to expand and our health continues to deteriorate. I have to own this. Each one of us has to own this.” Todd Durkin, MA, CSCS

Every one of us can take action and start by changing two things each and every week. In my book, The Power of 4, at the end of each segment, you will find examples of healthy habits which I refer to in The Power of 4 as “Winning Formulas.” You will find “Winning Formulas” for each of the four powers Diet and Nutrition, Lifestyle, Exercise and Fitness, and Supplements.

Starting today, pick two healthy “Winning Formulas” this week. Below are just a few examples in regards to your diet to get you started on your journey to prevent obesity and diabetes, stabilize your blood sugars and avoid an insulin surge.

Instead of this:	Eat this:
Sugar, Splenda, Sweet ‘N Low, Aspartame, High-Fructose Corn Syrup	Stevia Plus – the ‘green’ packs
Cereal, Donuts or Bagels for Breakfast	Eggs or Nitrate-free chicken sausage with a handful of walnuts and a cup of blueberries
Soda, Including Diet Soda	Unsweetened Green Tea, White Tea or Water with Lemon or Lime
Candy Bar	One square of dark chocolate with a handful of almonds
Starbuck’s Latte	Black Coffee with Heavy Cream
Potato Chips	Celery with Almond Butter

No more excuses – stop the denial – get out of victim mode. NOW is the time to take control and responsibility! And, don’t forget to get your camera out and take those photos!

Contact me to get started on your personalized program!

Reproduction of my articles are permissible ONLY when instructions found at the bottom of blog are followed.

Sources: http://ahha.org/BreakfastProtein-Hunger.htm

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Healthy Summer Salad

2011-06-13T09:46:00.001-07:00

Hey Everyone --- Here’s one of my favorite summer salad recipes. This salad is full of fiber and healthy fats, quick ‘n easy to make, and it’s super tasty!

Ingredients:

Healthy 8 Chopped Veggie Mix, 16 oz. (Trader Joe’s)
Organic Broccoli Slaw (Trader Joe’s)
Bunch of fresh cilantro, chopped
Walnuts, chopped ( approximately 1 cup)
Olive Oil (approximately 3/4 – 1 cup)
Apple Cider Vinegar or Organic BraggBerry Dressing (Whole Foods) 1/2 – 1 cup
Spices: Celtic sea salt, Black Pepper, 21 Season Salute (TJs), Lemon Pepper

Mix all of the above ingredients together in a large bowl. For variety, sometimes I’ll add fresh pomegranate seeds. I love this salad with grilled chicken tenders.

The Healthy 8 Chopped Veggie Mix is also great for stir-fry. If you don’t have a Trader Joe’s in your area, the ingredients in the Healthy 8 include: broccoli, carrots, green and red cabbage, jicama, green bell pepper, radish and celery.

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Dietitian or Nutritionist? You Decide…..

2011-05-22T07:50:00.001-07:00

I’m excited to share this blog post by Dr. Jonny Bowden, Ph.D., C.N.S , a.k.a. the “rogue nutritionist.” Dr. Bowden is a bestselling author, motivational speaker, frequent television guest, and a nationally known expert on weight loss, nutrition and health. He is a board-certified nutritionist with a master’s degree in psychology, a Ph.D. in nutrition, and the author of nine books on health, healing, food and longevity.

If you have a thirst for knowledge and want real info for real results, Dr. Jonny Bowden is someone you must familiarize yourself with. I love and respect Jonny because he debunks myths and exposes the truth “keepin it real” on all levels, scientifically and practically. I thank you Jonny for your authenticity, passion, inspiration and knowledge enlightening and leading us all to live a healthier life. More about Dr. Jonny Bowden

More Claptrap from the American Dietetic Association by Dr. Jonny

The American Dietetic Association is at it again, working tirelessly to make sure that the only nutrition information you get is from members of their union.

I’ve said it before and I’ll say it now: I consider the American Dietetic Association one of the most destructive influences on eating behavior in America.

They never met a government policy they didn’t like. They believe supplements aren’t important. They’ve continue to promote high-carb low-fat diets. They believe there’s no such thing as a bad food, no surprise since a huge percentage of their corporate sponsorship comes from industry and Big Food. They’ve never had an original thought in their collective head.

Read the remainder of this incredible article by Dr. Jonny

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A Healthy Gut = A Healthy Person

2011-05-16T15:37:00.001-07:00

“All Disease Begins in the Gut.” ~Hippocrates

You may have heard, “You are what you eat.” Actually, you are what you absorb and assimilate. Your second brain is through the gut. Over two-thirds of neurotransmitters are made in the gut. The majority of serotonin, 95%, is made in the gut, not the brain. If your gut is inflamed or not functioning optimally, production of serotonin will be impaired and the end result is depression. Consider this: an inflamed gut = an inflamed brain = depression and dementia. With one in four American women on prescription drugs for stress, anxiety and depression, addressing gut dysfunction should be of priority and cannot be overlooked.

Many people with low stomach acid (hypochlorhydria) or no stomach acid (achlorhydria) often complain of bloating, belching, a feeling of heaviness in the stomach after eating, or feeling full after eating only a small amount of food. Many people with low stomach acid are constipated, but others have diarrhea. And then, there are those with low or no stomach acid who experience no symptoms at all. More often than not, people with gut dysfunction have low levels of essential amino acids and low levels of nearly all minerals. The two main causes of poor digestion and HCL deficiency are aging and stressful lifestyles. The older we get, the probability of hypochlorhydria or achlorhydria are more common than not.

Insufficient HCL cause carbohydrates to ferment and protein to putrefy in your body. HCL deficiency inhibits your body to breakdown and use food or your supplements to be absorbed at the cellular level creating an environment of malnourishment. In addition, if you’re not digesting food properly, your risk for Candida and other health conditions increase.

Advertising suggests that heartburn and indigestion are caused by too much stomach acid. This is hardly ever the case --- actually, it’s just the opposite, not enough stomach acid. It’s unfortunate that many doctors fail to recognize how serious a health problem hypochlorhydria and achlorhydria are.

Conditions and Symptoms associated with Poor Gut Health and HCL Deficiency:

Asthma, allergies or food sensitivities	Anemia	Alcoholism
Osteo and Rheumatoid Arthritis	Celiac Disease	Candida; Parasites
Gallbladder dysfunction	Depression	Leaky Gut Syndrome
Gas, Bloating and Belching	Diabetes	Depression
Chronic Hives, Dermatitis, Eczema,Psoriasis and/or Rosacea	Hair Loss	Heartburn; Acid Reflux
Hormone Imbalances (Thyroid Dysfunction, elevated cortisol; chronic stress; adrenal fatigue)	Osteoporosis	Lupus and other Auto-immune conditions

Do You Experience Any of the Following?

Bad breath, body odor and foul smelling stools	Hives
Chronic headaches	Indigestion, constipation or diarrhea
Feel like skipping breakfast	Loss of taste for meat
Food Sensitivities/intolerances	Stomach upset by taking vitamins
Gas and/or bloating shortly after eating	Undigested food in your stool
Heartburn, Acid reflux or excessive fullness after meals	Vegan diet (no meat, fish or eggs)

A simple remedy for hypochlohydria is to supplement with a quality HCL digestive enzyme (Digestzymes), not OTC antacids or Rx drugs such as “the purple pill.” When you take supplemental betaine hydrochloride with pepsin you can expect improved digestion and assimilation of protein and amino acids, minerals and other important nutrients. Your energy, strength, endurance and sleep will also improve.

Antacids and Rx drugs neutralize stomach acid and reduce or block stomach acid production – exactly what you don’t want. Many commercial antacids contain toxic ingredients such as aluminum, artificial colors and sweeteners. Jonathan Wright, M.D. says “These chemicals disrupt digestion and alter the structure and function of stomach lining cells and cause side effects like headache, diarrhea and abdominal pain.”

Tips for a Healthy Gut and to Optimize Digestion:

Avoid carbonated beverages.
Avoid eating while stressed out. Turn off the news or chaotic music while eating. Even stressful conversations during meal time can disrupt digestion.
Drink a cup of water with the juice of half a lemon before meals.
Drink plenty of water away from meals. Drinking water during meal time dilutes HCL and weakens digestion.
Eliminate foods you’re sensitive to and that wreak havoc on your GI system, specifically gluten, processed foods and dairy.
Go for a walk after eating.
Maintain a healthy weight (extra weight puts pressure on your abdomen and can encourage acid reflux).
Refrain from lying down for 2-3 hours after eating.
Slow down, enjoy and taste your food. Chew your food until it is liquefied before swallowing.
Taking probiotics at the end of your meal (not at the same time as the digestive enzyme) can help reduce inflammation, improve digestion and ensure healthy gut flora.
Take Digestzymes or Hydrozyme in the middle of the meal. Drink only enough water to wash them down.

Instructions for the HCL Test – Determine Your Personal Dose

Start with 2 Digestzymes caps – Must be IN THE MIDDLE OF THE MEAL and all meals must include animal protein.

If you do not feel a warming sensation in your stomach, your next meal, take 3 caps. If you do not feel a warming sensation in your stomach, your next meal, take 4 caps. If you do not feel a warming sensation in your stomach, your next meal, take 5 caps.

Keep increasing by one per meal until you feel a warming sensation. Once you feel a warming sensation, back off by one and this will be your personal dose per meal.

For instance, if you feel a warming sensation at 5 caps, your dose is 4 per meal.

Proper digestion and absorption are fundamental requirements for optimal health.

“When organs get older, they usually don’t work as well as they did when they were younger.....we don’t run as fast at age 47 as we did at 27.....WHY WOULD OUR STOMACHS BE ANY DIFFERENT?” ~Jonathan Wright, MD

Read more about the importance of hydrochloric acid and digestion in my book, The Power of 4.

Reproduction of my articles are permissible when instructions found at the bottom of blog are followed.

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Do You Have a Damaged Metabolism?

2011-04-28T14:43:00.001-07:00

Have you struggled for a long time to lose weight or body fat without results? Women often find it harder than men to lose excess pounds. In most instances, the problem is directly related to poor habits and lifestyle. Does an individual “lose weight to become healthy” or is it the other way around, “you become healthy and weight loss happens?”

My twenty plus years of experience helping people lose weight, change their bodies and transform their lives happens, without a doubt, when I guide people to become healthy FIRST. My focus is always health first, and as a bonus, the person loses weight, looks better than ever and feels phenomenal.

Often, clients comes to me frustrated in their failed attempts to lose weight; they’ve hit the dreaded plateau; they claim, “I’ve tried everything; I’m doing everything right.” What’s happened is their body is exhausted and is no longer responding, even though they’re exercising more intensely than ever and eating less. The result---a damaged metabolism.

Endocrinologist Diana Schwarzbein, MD. says, “a healthy metabolism has the appropriate balance between anabolic and catabolic reactions.”

What Causes a Damaged Metabolism?

Adrenal dysfunction
A sluggish thyroid
Chronic, unresolved emotional stress and traumatic or prolonged psychological stress
Digestive and gastrointestinal disorders, including food sensitivities
- Candida, parasites, H. pylori and/or other gut pathogens
Eating disorders
Insufficient protein intake and excessive carbohydrate consumption (grains, sugar, alcohol, etc.)
Excessive exposure to toxic chemicals, tobacco, xenoestrogens, pesticides, antibiotics, booze, Rx or street drugs, sugar and soda
Excessive stress
Failing to balance proteins, healthy fats, vegetables and carbohydrates at each meal
Getting less than 10 hours of rest every day and Sleep deprivation
Insulin resistance
Low calorie dieting (chronic under-eating); hCG diets and Low fat diets
Overdoing aerobic and cardio exercise. The wrong exercise program for fat loss and Overtraining
Poorly planned vegetarian diets
Skipping Meals or long periods of time between meals. Exercising first thing in the morning on an empty stomach.

You must have a healthy metabolism before you can lose weight.

Contact me for a plan that works. I guaratee to heal your metabolism and bring your body into a state of balance. I will design a custom plan that guarantees long-term, permanent weight loss – Results Guaranteed!

Reproduction of my articles are permissible when instructions found at the bottom of blog are followed.

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EAT MORE OF THESE ‘POWER’ FOODS TO LOSE WEIGHT

2011-04-24T13:56:00.001-07:00

If your goal is to lose weight or prevent weight gain, you must stabilize your insulin, the fat storing hormone. Insulin is the one hormone we have control over. You can prevent insulin spikes by what you choose to put in your mouth. The following are my top pick power foods and beverages to include in your diet if you want to lose weight, prevent or reverse disease, perform better, live longer and increase cognitive function.

PROTEIN – Numerous studies have shown that a diet of a low carbohydrate to protein ratio with at least 100 grams of protein per day increases fat loss and helps maintain muscle during dieting.

Some of my personal favorites include grass-fed buffalo & beef, free-range poultry & eggs, wild salmon & seafood, and whey protein. One egg has 6 grams of protein. Three ounces of protein (approximately the size of a deck of cards) contains ~20-25 grams of protein. http://www.localharvest.org/

Grass-fed Bison (Buffalo) and Beef In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little red meat. The protein in red meat helps you retain muscle mass during weight loss and is loaded with CLA. The best sources of CLA (conjugated linoleic acid), a healthy fat, is found in grass-fed beef and raw dairy products. CLA increases metabolism helping you lose weight, boosts immune function, maintains cholesterol and triglycerides levels, and is helpful in fighting diabetes and cancer. According to The International Journal of Obesity, CLA helps reduce fat. A study conducted at the University of Wisconsin-Madison reveals that just 3gm/day of CLA significantly reduces fat in obese and overweight children.

Eggs Many people eat the egg white only disposing the yolk due to their fear of fat and cholesterol. When you do this, you are throwing out the most nutritious part of the egg! The egg yolk contains 43% of the total egg protein. It has the highest concentration of nutrients and amino acids required for optimal brain function. The yolk contains 100% of the carotenoids, essential fatty acids, vitamins A, E, D, & K. These fat soluble vitamins support your thyroid, reduce the damaging effects of diabetes, boost your metabolism and immune system, reduce your risk of cancer, encourage healthy bones, teeth and skin, and help you feel fuller longer. Enjoy with some nitrate-free bacon or sausage.

Whey Protein Whey protein is a very digestible protein that contains all of the amino acids. A study published in the Journal of the American Dietetic Association showed that older women who supplemented their diets with whey protein lost weight without losing muscle mass.

Whey protein stimulates thermogenesis (fat burning) and satiety better than casein and soy. One animal study found that whey protein reduced appetite, as well as visceral and subcutaneous fat. Whey protein reduces blood levels of insulin and increases insulin sensitivity which has a great impact on body composition.

One of the whey protein powders I recommend is Whey Cool because it comes only from grass-fed cows without added hormones, steroids or antibiotics. Australian research shows that “supplementation with whey protein improves blood pressure and vascular function in overweight and obese individuals.” A study in the British Journal of Nutrition demonstrated that supplementation with whey protein improves fasting lipids and insulin levels in overweight and obese individuals.

EAT FAT TO LOSE FAT – Coconut oil, Extra Virgin Olive Oil, Avocados, Nuts and Seeds

Coconut Oil, a healthy saturated fat, is rich in lauric acid, a medium chain fatty acid (MCT). The MCTs in coconut oil provide numerous health benefits such as: Stabilizing blood sugar, hormone balance, nourishing for the thyroid, increases your metabolism; contains anti-viral properties; helps reduce risk for hypertension and heart disease; and helps boost immunity and brain function. Metabolizing MCTs creates ketones, and ketones are known to stall or even reverse Alzheimer's. Coconut also contains caprylic acid, an effective and potent antifungal and antimicrobial (great for Candida). One cause of obesity is overconsumption of long-chain fatty acids (vegetable oils); medium-chain fatty acids, MCTs reverse obesity, resulting in steady weight loss for obese individuals, and weight maintenance for healthy people.

Almonds and Walnuts – Just a handful of almonds or walnuts provide a feeling of satiety. They’re packed with fiber and contain unsaturated fat, both of which are beneficial to cholesterol levels and increasing insulin sensitivity. Walnuts have 2x the antioxidants compared to other nuts, and have 2-15x more potency than vitamin E in terms of antioxidant capacity. An easy-to-pack and carry snack that help stabilize blood sugar.

VEGETABLES and LEAFY GREENS including romaine lettuce, spinach, Swiss chard, collards, watercress, kale and fresh sprouts are associated with a lower risk of weight gain. They’re loaded with nutrients galore that help boost immunity, beautify skin, accelerate fat loss, increase energy, prevent heart disease, and fight cancer. Plus, vegetables are jam-packed with phytonutrients, chlorophyll, antioxidants, minerals, enzymes and fiber which contribute to post-meal feelings of satisfaction and fullness. Nearly all of us can benefit from more fiber in our diets. Aim for 30gm/day fiber. If you’re someone who lacks daily vegetable intake, I recommend juicing your vegetables in a Vitamix. It’s a simple way to boost your vegetable intake. Make sure to add a protein powder and fat source to avoid an insulin spike from the juice.

FRUITS A study published in the International Journal of Obesity found that women who consumed an increased intake of fruits and vegetables had a 24% lower risk of obesity.

Grapefruit eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals helps reduce insulin levels and increases the flow of digestive juices in the stomach. Eaten at the beginning of a meal, grapefruit helps digestion. Drinking grapefruit juice first thing in the morning helps prevent constipation. Grapefruit is beneficial for any hardening of body tissue (liver & arteries); and helps prevent stone formations. It is also an excellent aid in lowering fevers from colds and flu. Grapefruit is conducive to a sound sleep when taken right before bedtime.

Lemons and Limes – Add as little as 4 teaspoons of lemon or lime juice on your salad or the juice from a fresh lemon or lime in a cup of warm water before meals. Doing so, cleanses your body of unhealthy toxins, aids in digestion and lowers blood sugar levels by as much as 30 percent!

Blueberries are high in fiber and help you lose that hard to get rid of abdominal fat. The polyphenols in blueberries inhibit the formation of new fats cells and help in the process to break down stored fat.

BEVERAGES Water is calorie-free, suppresses the appetite naturally and helps metabolize fat. In a study, those who drank two cups of water before each meal lost an average of 5 pounds more weight over a 12-week calorie controlled diet than those who followed the same diet but did not drink the water. Without enough water, your kidneys can't function properly, which forces them to send some of their workload to your liver. Since one of the liver's main functions is to metabolize stored fat, the added work from the kidneys means that the liver burns less fat, so that more fat remains in the body. Aim for a minimum of half your body weight in ounces of water daily, more if you’re athletic or live in a hot climate.

Coffee – Do you love your morning cup of Joe? Well, drink up! Coffee can increase your metabolic rate. A study published in the journal Molecular Nutrition & Food Research showed that people who drank four cups of coffee daily lost 1.5 lbs. of body fat in four weeks.

Green Tea helps boost your metabolism. Six cups of fresh brewed, non-fluoridated green tea daily (or take standardized green tea extract supplements) will help you lose weight and increase your fat loss efforts.

The catechins found in green tea have antioxidant, anti-inflammatory, anticancer and fat oxidation benefits. A study of overweight adults consumed green tea catechins (625 mg) and 39 mg caffeine for a period of 12 weeks. The effects of moderate intensity exercise (at least 180 mins/wk) on weight loss, abdominal fat loss, and reduced triglycerides were much higher as compared to those on a control beverage containing the same amount of caffeine (39 mg), without green tea catechins. Extra bonus: the EGCG in green tea helps reverse breast cancer. J Nutr, 2009; 139(2): 264-70.

ON THE SIDE - Chili Peppers, Ginger and Hot, Spicy Mustard increase your calorie burning capacity by 5–10% for up to 2 hours after eating them because they contain capsaicin responsible for amping up your metabolism.

Apple Cider Vinegar contains an ingredient, acetic acid, that slows the passage of food from the stomach into the small intestine and is associated with increased HDL and lower LDL cholesterol, reduced liver fats and less fat accumulation. A small amount of apple cider vinegar in water before meals is helpful for digestion, improves satiety and prevents overeating by suppressing appetite. Apple cider vinegar lowers the glycemic load of a meal, improves insulin sensitivity and prevents fluctuations in blood sugar which can influence weight loss, especially for diabetics and those who are insulin resistant. Opt for organic, unfiltered, raw apple cider vinegar with the ”Mother” in it.

Cinnamon can help control post-meal insulin spikes. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon/day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.

Sources: Coconut Oil is more efficacious for Alzheimer's than all Big Pharma has to offer . "CLA Reduced Body at in Overweight Children," Health Studies Journal, November 12, 2010 http://www.health.harvard.edu/press_releases/coffee_health_risk Binnert C, Pachiaudi C, Beylot M, Hans D, Vandermander J, Chantre P, Riou JP, Laville M. Influence of human obesity on the metabolic fate of dietary long- and medium-chain triacylglycerols. Am J Clin Nutr. 1998 Apr;67(4):595-601. http://www.level1diet.com/coconut-oil-supplement-medium-chain-triglycerides-health-benefits.html Fife, Bruce N.D., Coconut Cures: Preventing and Treating Common Health Problems with Coconut. Piccadilly Books, Ltd. 2005

Reproduction of my articles are permissible when instructions found at the bottom of blog are followed.

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Dangers of High Fructose Corn Syrup

2011-04-11T10:02:00.001-07:00

Were you aware that high-fructose corn syrup (HFCS) is the number one source of calories for most Americans?

According to a study at Princeton University, those who consume HFCS gain 48% more weight than those who do not consume HFCS. Fructose is processed completely different in the body than sucrose and other sugars leading to fatty liver disease, increased abdominal fat, elevated triglycerides, and many other serious health problems.

And, if you think agave is a healthier option, think again. HFCS is 45% glucose and 55% fructose whereas Agave is 10% glucose and 90% fructose. Studies published in the American Journal of Clinical Nutrition found that consumption of HFCS is linked to an increased risk of hypertension, impaired glucose intolerance and insulin resistance. HFCS is toxic to your liver, increases inflammation and oxidative stress, and creates an aggressive insulin response, which contributes to type II diabetes.

A study by the University of Minnesota found that fructose produces significantly higher triglycerides in men than did glucose.

Another study published in the Journal of the American College of Nutrition, found that fructose alters the body's balance of magnesium, leading to increased bone loss.

Researchers at the University of California Los Angeles found that cancer cells use fructose to divide and multiply. Basically, HFCS is a fuel source for cancer cells. While cancer thrives on glucose and fructose, it uses fructose specifically to proliferate.

Researchers have suggested that the rising intake of fructose, primarily from foods containing added sugar and HFCS, “should be considered an environmental toxin with major health implications”, as it has been associated with a dramatic rise in individuals developing metabolic syndrome and kidney disease.

Food products sweetened with HFCS contain high levels of mercury, a known neurotoxin. Even small amounts of mercury can cause symptoms like neuropathy, chronic pain, migraines, skin discoloration, high blood pressure, kidney dysfunction and destroy your memory.

It’s no secret that there’s a link between abdominal fat and a higher risk of developing heart disease and diabetes. Kids who consume a lot of fructose are being set up for a life-long struggle with these diseases – Diabesity.

Fructose diminishes your feelings of fullness (causing you to eat more) because it doesn’t stimulate a rise in leptin, one of the most powerful hunger and fat storage regulators in your body.

Obesity and diabetes are at a 10-year high. Isn’t it ironic that consumption of HFCS has risen 250% in the past 15 years, and our rate of diabetes has increased approximately 45% during the same time period?

Reading the ingredients list is the only way you're going to know if HFCS aka ‘corn sugar’ are hidden in that product you’re buying at the supermarket.

HFCS is EVERYWHERE. You’ll find HFCS in processed foods, fruit drinks, fast food, sodas, the syrup that goes into your Latte from Starbucks, chewing gum, baked goods, and in many other foods you’d never even imagine. Here is a detailed list of items with HFCS – you’ll be surprised!

A natural and healthier alternative is Stevia. Once again, it’s important to read the list of ingredients, even on Stevia. I like Sweetleaf Stevia, the green packs.

As I’ve said hundreds of times before, get into the habit of reading the list of ingredients on any and all products.

Contact me for a diet, nutrition and menu plan that guarantees results!

Reproduction of my articles are permissible when instructions found at the bottom of blog are followed.

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Detox Tips for Health, Vitality, Longevity & Fat Loss

2011-04-05T12:59:00.001-07:00

The average American has 116 synthetic compounds in their body according to the Centers of Disease Control and Prevention. We’re exposed to toxins from food additives and preservatives, smog and exhaust, digestive distress, dry cleaners, our environment, obesogens, non-organic foods, pesticides, xenoestrogens, chemicals, and so much more.

Toxins are stored in fat cells. All toxins brought into your body have to be processed by your liver. Toxic overload and a congested liver make it difficult to lose body fat.

Look Great and Feel Better! Detox = Reduced Inflammation = Lower Body Fat plus diminished bloating and puffiness, healthier looking skin, reduced aches and pains, improved sleep, increased energy, plus more!

20 SIMPLE DETOX TIPS FOR HEALTH, VITALITY, LONGEVITY & FAT LOSS

1. Consume an appropriate amount of filtered water daily. Your body is 85% water and physiologically water works as a catalyst to most functions within your body. Water is important for eliminating toxins from your body. Add the juice from a fresh lemon and/or lime.

2. Stay away from anything called a diet, including hCG. Diets are a major stressor to your body that destroy your metabolism and create hormonal disruption, muscle loss, fat storage and added weight gain once you’re off the diet. Eating healthy must become lifestyle if you want to achieve optimal health, vitality, longevity and fat loss.

3. Go easy on the booze. Excessive alcohol consumption disrupts you blood sugar, your hormones, is estrogenic, and adds inches to your waist line.

4. Drink more organic green tea. Also, include detox teas such as Pau‘d Arco, red clover and dandelion tea.

5. Avoid all artificial sweeteners such as NutraSweet, Equal, Splenda and aspartame. Instead, use Stevia, an herb that will not elevate blood sugars and has zero calories.

Artificial sweeteners come with endless side effects including:

Increased risk of heart disease Bloating and digestive distress

Headaches Rashes and hives

Cravings for carbs and sugar Weight gain

Brain seizures Cancer

6. Opt for organic foods over commercially, non-organic foods that are full of antibiotics, pesticides, chemicals and xenoestrogens. Start with grass-fed, free-range animal protein and eggs.

7. Eliminate refined sugars, high-fructose corn syrup, soda, processed wheat, pasteurized dairy products, gluten, table salt, processed soy and hydrogenated trans fats. Most of these products cause stress to your body, create disease, dysfunction, inflammation, and stimulate fat storing hormones = added body weight.

8. Eat small mini-meals every 3-4 hours. Always eat breakfast that includes an organic protein source and healthy fats. Individuals who consume a diet deficient in protein have trouble detoxifying environmental toxins/pollutants. Your brain chemistry is made from amino acids. Disrupted brain chemistry causes depression and anxiety versus feelings of calm, happiness and clear thinking.

9. Include plenty of organic fruits, a variety of leafy greens and more vegetables. Fresh vegetable juicing is one of my favorite ways get more veggies and fiber in my diet.

10. Practice at least 2-5 minutes of deep, full diaphragmatic belly breathing daily. Deep breathing is the source of all energy in your body. It transforms your energy and releases endorphins that make us feel happy. Without sufficient oxygen, cells begin to die and energy cannot be sufficiently produced.

Benefits of Deep Breathing: Toxin elimination, less stress, increased energy, composed mind, improved mood, enhanced appearance and changes to your physiology on a cellular level.

11. Don’t eat after 8pm. The night is the time for your body to rest and detox, not digest your food. Eating before bedtime disrupts sleep, creates digestive distress and minimizes your production of growth hormone.

12. Quality sleep. Keep a regular sleep schedule, going to bed and waking around the same time. Optimally, asleep by 10pm, awake by 6am. Your body repairs physically and psychologically at night during sleep. This is a time for your body to balance hormones, repair tissues and regenerate. If you're highly physical, more sleep may be needed.

13. Ditch the toxic cleaning products and switch to more natural products such as white vinegar and baking soda.

14. Detox your mind. Your thoughts are the most powerful way to maintain health and well-being and to heal your body. Turn off the news. Minimize time spent with energy vampires and negative people. Generate positive emotions and thoughts. This is key to detoxifying your mind. Practice affirmations daily. Write 5 things you are grateful for daily in your gratitude journal. Express gratitude every day. Be Authentic!

15. Surround yourself with like-minded people. Form win-win relationships. Determine who is trustworthy and displays character traits of integrity, honesty and authenticity. Dissolve those relationships that no longer serve you in a positive light. Enjoy relationships that nourish your soul and make you feel good.

16. Keep a food journal for at least one week. Research shows that people who journal what they eat tend to lose twice as many pounds and make healthier food choices.

17. Dry Skin Brushing before you shower stimulates your lymphatic, immune and nervous systems, improves circulation and allows for greater removal of toxins.

18. Practice yoga or qigong, bounce on a rebounder Rebounding on a mini trampoline is extremely beneficial for every cell and organ in your body. Doing so flushes the lymphatic system, plus bouncing boosts your immune system.

19. Get Your Sweat On with your favorite exercise. Brisk walking, high intensity intervals or any workout that cleanses the body of toxins.

20. Reward yourself. Allow yourself time to rest without feeling guilty. Get your daily dose of sunshine (vitamin D). Indulge in a warm bath with Epsom salts and a relaxing essential oil such as lavender. Schedule a massage or sauna. Listen to your gut (intuition) and give your body, mind and soul the love and support it needs.

Everyone can benefit from a detox!

If you want to take your detox to the next level, check out my 10 Day Detox Program formulated by Dr. Abbas Qutab, M.D. A program designed to address the most common underlying causes of chronic health challenges.

Reproduction of my articles are permissible ONLY when instructions found at the bottom of blog are followed.

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DIABETES + OBESITY = DIABESITY (2 of 2)

2011-03-22T09:17:00.001-07:00

Read Part 1 HERE

Conventional methods for diabetes usually consists of a diet high in grains and low in protein, along with Rx meds to manage blood sugar and insulin. These meds come with a laundry list of side effects including stroke, kidney disease, heart disease, loss of limbs and eyesight.

Tips to Reduce Insulin Resistance, Increase Insulin Sensitivity and Reverse Diabetes with the four Powers: Diet/Nutrition, Lifestyle, Exercise and Supplements

Diet/Nutrition

Sweeten with stevia, an herb, instead of artificial sweeteners or sugar. Stevia will not elevate blood sugars and has zero calories. Avoid artificial sweeteners Equal, Sweet ‘N Low, Splenda, and any product with NutraSweet or Aspartame. Especially avoid any product with high-fructose corn syrup and agave syrup, both which create an aggressive insulin response and increased visceral fat.
Stay away from gluten, wheat and any products with gluten
Eliminate all boxed, canned and microwavable foods. NO FAST FOOD. Consuming fast food 2 or more times a week results, on average, in an extra weight gain of 10 pounds and doubles the risk of prediabetes over a 15-year period.
Pass on refined carbs and grains, pasteurized dairy products, fast-acting sugars (fruit juices & high glycemic fruits, all soda including diet), starchy vegetables, hydrogenated fats, alcohol and tobacco. Elevated intake of white rice is associated with an increased risk of type 2 diabetes in women.
Enjoy green tea, white tea, and coffee. Ditch ALL soda. Consumption of soda and other sugar-sweetened beverages are associated with an increased risk of metabolic syndrome, obesity and diabetes. Just one sweetened drink a day raises your risk of diabetes by 25%!
Fruits: type 2 diabetics should avoid most fruits except for tomatoes, berries, green apples, avocados, grapefruit, lemons, limes
Hydrate, Hydrate, Hydrate! Drink a minimum of half your body weight in ounces of water every day. Stay away from plastic bottles due to BPA exposure which has been linked to an increased risk of type 2 diabetes and cancer.
An article published in the Nutrition Journal concluded that a low-carb, high-protein diet is superior to a low fat diet to reduce insulin levels and improve insulin sensitivity. Increase protein from organic sources. Include whey protein, plenty of non-starchy vegetables and leafy greens, and healthy fats (fats slow down the insulin spike). Whey protein reduces blood levels of insulin and increases insulin sensitivity. My favorites are Vital Whey and Whey Cool, both from grass-fed cows void of antibiotics, steroids and hormones.
Small mini meals and snacks throughout the day that consist of protein, fat and plenty of fiber from veggies help stabilize blood sugar. Fiber helps lower glucose.
Mix 2 TBS. of apple cider vinegar or the juice from a lemon or lime (flavonoids) in water and drink before your meals. This helps reduce the insulin index of the meal.
Here’s a potion from Coach Poliquin’s he shared in a seminar I attended years ago (take on an empty stomach first thing in the morning) which helps lower the insulin index:

*** 1 T. freshly ground fenugreek seeds
*** 1 T. freshly ground flax seeds
*** 1 T. Liquid chlorophyll
*** 8 ounces water

Lifestyle

Get to bed by 10pm and get up no earlier than 6am. Lack of sleep disturbs lipid profiles, glucose metabolism, androgen production, body fat levels, blood pressure, immune function and memory.
Manage your stressors. Stress is the #2 cause of type 2 diabetes. Diet is the #1 cause.
Minimize BPA exposure (plastic water bottles, dental sealants, plastic wraps, canned foods, etc.) A study published in 2008 in the Journal of the American Medical Association (JAMA) that found BPA is linked to heart disease, diabetes, cancer and liver problems in adults.
Monitor blood glucose levels at least 2x/day before eating meals. If you are exercising you will need to test your glucose levels more frequently.
1. Glucose levels are influenced by carbohydrate intake, stress, glandular and liver function. When a fasting glucose level is >100, diabetes is imminent.
2. Know your numbers including fasting insulin levels and Hemoglobin A1C.
Rule out food allergies/sensitivities, heavy metal toxicity, Candida, parasites, pesticide overload, other xenobiotics and inoculations which can be locus to pancreatic dysfunction resulting in diabetes or hypoglycemia.
Take care of your eyes. Diabetes is a leading cause of blindness. It can lead to retinopathy and other eye problems such as cataracts.

Exercise and Movement

The power of movement and activity should never be underestimated: from a short 5 minute power walk to a 40 minute strength training session, it all counts towards reducing and eliminating the pre-diabetes (insulin resistance) syndrome and controlling diabetes.

Begin some form of exercise and be consistent! Walking is excellent for those with diabetes. A daily 3mph brisk walk decreases diabetes risk by 58%.
Strength training is far superior to steady state aerobic exercise to prevent obesity and increase insulin sensitivity. Steady state aerobic exercise increases cortisol levels which increase insulin levels.

Nutritional Supplementation

We are each unique in our biochemistry. Eliminate the guesswork and determine a custom, personalized supplement program with a personalized consultation or Blood Chemistry Analysis which is designed to evaluate your metabolic status and indicate food and supplemental food factors that are either excessive or insufficient in your diet. Contact me for your personalized nutrition protocol.

The obesity epidemic and the number of individuals diagnosed with diabetes and/or insulin resistance will continue to increase due to unhealthy lifestyle choices. A study by the Organization for Economic Cooperation and Development predicts that by the year 2020 nearly 75% of the American population will be overweight or obese. A shocking prediction: in less than 9 years, half of all Americans will be either pre-diabetic or suffer full-blown type 2 diabetes.

NOW is the time to take control and responsibility. Health is a choice. You can avoid insulin resistance, prevent, reverse and manage diabetes with the four powers: Diet/Nutrition, Lifestyle, Smart Exercise and Supplements.

Read Part 1 HERE

Contact me to determine the specific combination that works for you. My Ultimate Personal Plan is a personalized lifestyle plan designed specifically for you that promotes natural hormone balancing with healthy menu options, nutritional supplements, dietary recommendations, lifestyle guidance, and optional ongoing support. Guaranteed Results!

Reproduction of my articles are permissible when instructions found at the bottom of blog are followed.

Copyright © 2011 Paula OwensSources: Am J Clin Nutr 2010;92 1344-1349.. http://www.ncbi.nlm.nih.gov/pubmed/8777329 Am J Clin Nutr 2010;92 1468-1477. "Sugar-Sweetened Beverages and Risk of Metabolic Syndrome and Type 2 Diabetes," Vasanti S. Malik, Barry M. Popkin, George A. Bray, Jean-Pierre Despres, Walter C. Willett, Frank B. Hu, Diabetes Care, vol. 33, no. 11, online Oct. 27, 2010. Influence of magnesium status and magnesium intake on the blood glucose control in patients with type 2 diabetes. Clinical Nutrition, 1 February 2011. http://www.ajcn.org/content/93/4/764.abstract?etoc; http://www.nutritionj.com/content/9/1/59/abstract; http://www.vitasearch.com/CP/experts/MoorenFCAT2011-02-22.pdf

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DIABETES + OBESITY = DIABESITY (1 of 2)

2011-03-21T08:30:00.001-07:00

Insulin resistance, type 2 diabetes and obesity (Diabesity) are global epidemics with major health consequences. Nearly 2/3 of Americans are now medically classified as overweight or obese. What’s crazy is that 30% of overweight individuals believe they’re at a healthy weight, and 70% of obese individuals feel they’re simply overweight. This excess weight costs our nation ~$93 billion in annual medical bills!

And, if you think diabetes and insulin resistance affects only those who are overweight, feast on junk food and are sedentary, listen up. According to the National institute of Health, approximately 15% of those diagnosed with type 2 diabetes are not overweight. However, on the inside these folks have excessive visceral fat (intra-abdominal fat around organs) which predisposes and increases risk of insulin resistance and diabetes. Just because someone is thin, that does not equate to a healthy person. Dr. Jimmy Bell, M.D. labels this “TOFIs” — people who are “thin outside, fat inside.”

A study by the Organization for Economic Cooperation and Development predicts that by 2020 close to 75% of the American population will be overweight or obese. What does this mean? In less than 9 years, more than half of all Americans will be PRE-DIABETIC or suffer TYPE 2 DIABETES.

Insulin resistance is when the cell loses its responsiveness on the insulin receptor site (particularly liver, muscle and fat cells, with the liver losing sensitivity first, followed by muscle, then fat cells). Your body adds more and more insulin to store fat. Overtime, the pancreas give up, leading to type II diabetes.

In type 2 diabetes, your body isn’t making enough insulin and/or the cells are resistant to insulin causing too much sugar to remain in the blood. Insulin takes the sugar from the blood into the cells. Although insulin is necessary for your body’s use of sugar, higher insulin levels accelerate the aging process and lead to diabetes.

You want to create an environment in which you’re sensitive to insulin. Insulin sensitivity is your body’s ability to use insulin properly to regulate the amount of glucose in the bloodstream. Optimal serum glucose fasting blood levels are 70-80 (Dr. Harry Eidenier, Jr., PhD). Fasting blood sugars in the 70s are the most protective for preventive CVD and neurological decline. Abnormal is 100. Levels 70-100 are an opportunity to restore back to an optimal range. Fasting serum insulin levels should be <10. Longevity studies of all creatures, from worms and yeasts to humans shows that the lower the levels of insulin are over the course of a life, the longer the life will be.

High levels of insulin can cause major damage to your body. The most recognized of these is diabetes, but that is far from the only one. As Ron Rosedale, M.D. said "It doesn't matter what disease you are talking about, whether you are talking about a common cold or cardiovascular disease, osteoporosis or cancer, the root is always going to be at the molecular and cellular level, and I will tell you that insulin is going to have its hand in it, if not totally control it."

Insulin Resistance Symptoms and Conditions:

Brain fogginess and an inability to focus	Hypertension
Elevated triglycerides and Low HDL Levels	Type 2 diabetes; Gout; Hepatitis
Excess fat around your midsection or scapula area	Inflammation and/or Intestinal Bloating
Sleepiness; Dizziness; Fatigue	PCOS – Polycystic Ovarian Syndrome
Extreme thirst	Elevated blood sugar

When glucose (sugar) builds up in the blood instead of going into cells, it can cause:

An increased risk for Alzheimer’s disease (diabetes of the brain, a.k.a. Type 3 diabetes). Hyperinsulinemia doubles your risk for AD compared to people without diabetes. Inflammation increases risk for diabetes and Alzheimer’s.
Obesity
Damage to your eyes, kidneys, nerves or heart.

ALL hormones work in synergy with one another. The hormone you have the most control over is insulin. This is regulated by your diet and what you put in your mouth.

What Causes Insulin Resistance? Diabetes?

A sedentary lifestyle
Calorie restriction, skipping meals, diet pills
Processed foods, crap in a box, canned or microwaved foods. Unbalanced meals high in refined carbohydrates, sugar, HFCS, and a low intake of healthy fats and protein.
Fast food. Consuming fast food 2 or more times a week results, on average, in an extra weight gain of 10 pounds and doubles the risk of prediabetes over a 15-year period.

Drinking soft drinks and fruit juices
Elevated lypogenic (fat storing) enzymes and decreased lypolytic (fat burning) enzymes
Lack of quality sleep
Stress, adrenal fatigue, altered hormonal levels and inflammation. Years of high adrenaline and/or elevated cortisol (which elevates blood sugar) from chronic stress, poor nutrition, overtraining/excessive exercise, and/or unhealthy lifestyle habits

Read Part 2 HERE --- How to Increase Insulin Sensitivity, Reverse Diabetes and Reduce Insulin Resistance with the four powers

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Know Your Numbers ~ Balancing Blood Chemistry

2011-03-05T07:28:00.001-07:00

When was the last time you had your blood drawn? Did you know that the reference ranges of what’s high or low on your blood tests aren't the only ranges you should look at? Some of those ranges are so wide that they’re practically useless, and definitely cannot be used to spot sub-clinical conditions. Did you know that lab normals are created for sick people? I cannot tell you how often my clients have been told, “all your blood work looks normal.” How would you know?

A client of mine in her 40’s was deeply concerned about the amount of hair she was losing. She had been to countless doctors who claimed everything was ‘perfectly normal.’ This left her feeling hopeless and frustrated. My review of her Blood Chemistry Analysis, found her to be deficient in zinc, essential fatty acids, vitamin B12, hydrochloric acid and vitamin D. In addition, her protein intake was less than desirable (barely enough to fuel a 50 lb. child), and on top of everything else she had an overgrowth of Candida and low thyroid. In just 3-1/2 months of implementing dietary changes and nutritional support, she is no longer experiencing hair loss, it’s growing back and it’s thicker!

Many universities and doctors have developed "optimal" ranges for your blood work numbers. The work of one of my mentors, Dr. Harry Eidinier, Jr., Ph.D., and others including Abrishamian, Tipps, Cessna all support the fact that the "optimal ranges" can be used to recognize conditions that puzzle the doctors.

For instance, did you know that when your blood work shows that uric acid levels are <1.8, cholesterol <140, triglycerides <40 and lymphocytes <20 simultaneously, you better suspect cancer. In a Farmington Study, 50% of people who died from stroke, cancer and heart disease had a total cholesterol <200.

Cholesterol Testing for Heart Disease

OLD Way – Total cholesterol, LDL, HDL and triglycerides

NEW Way – In addition to Total cholesterol, LDL, HDL and triglycerides, test particle number and particle size along with other risk factors; include remnant lipoprotein (RLP), Lp(a), Apo-B-100, CRP, homocysteine, and fasting insulin.
When total cholesterol is normal (160-220mg/dL) with decreased triglycerides and increased HDL, the probability of an autoimmune phenomenon is increased.

High uric acid levels naturally correspond to gout. High chlorides and low CO2 levels simultaneously usually indicates "chemical sciatica" (back pain that baffles the doctors since MRIs and CATSCANs ill be normal). The most common reason for low levels of alkaline phosphatase is zinc deficiency.

Low folate and elevated homocysteine levels are associated with an increased risk of dementia and Alzheimer’s disease. When monocytes, eosinophils and basophils are collectively elevated, this is an indication of possible parasites. Another indicator of parasites is when the MCV (ideal range 82-89.9) is <76.0 (panic range).

Elevated creatinine levels often tell you that there may be prostate problems, although those with increased muscle mass may have slightly higher levels. An increased BUN can reveal hypochlorhydria or dehydration; decreased with protein malnutrition and sometimes adrenal hypofunction. BUN can be used to tell if you are gluten sensitive.

Many clients have come to me with classic symptoms of hypothyroid. Typical scenario: client says their doctor said their thyroid is functioning just fine. Upon review of their blood work, the only value tested was TSH.

For a deeper understanding of your blood work, contact me for a personalized Blood Chemistry Analysis designed to evaluate your metabolic status and indicate those food and supplemental food factors that are either excessive or insufficient in your diet. Contact me to order your Lab Requisition. Download the List of labs

An investment in your health, the Blood Chemistry Analysis was designed by Dr. Harry Eidenier, Jr., Ph.D., a brilliant biochemist, scientist and researcher who does extensive research on nutrition, analyzing blood chemistry and correcting blood chemistry with nutrition. From 1980-2007, Dr. Eidenier and his team utilized a complex technique called Biochemical Biopsy to analyze the blood of 10,000 people and integrate the information developed from their physical examination, symptom histories, urinalysis, hair analysis, comprehensive stool and digestive analysis, to arrive at an assessment of the patients health. To put it mildly, Dr. Eidenier became very accurate at predicting the conditions that would affect ones health and specific protocol to prevent and treat disease.

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Is Gluten Sabotaging Your Health?

2011-02-28T16:36:00.001-07:00

What is Gluten? Gluten is a protein found in the endosperm of grains, especially wheat, rye, spelt and barley. It constitutes about 80% of the proteins in wheat, and is composed of the proteins gliadin and glutenin. Gluten is also used as a food additive in the form of a flavoring, stabilizing or thickening agent, often hidden as dextrin, maltodextrine, and dextrose found in ice cream, soy sauce, ketchup, beer and many other items. Gluten provides elasticity to dough, which gives breads and bagels their chewiness.

One does not have to have Celiac disease to suffer the negative effects of gluten. Celiac disease and gluten intolerance are most common among people of Scandinavian, Irish, English, Scottish, and Eastern European. Often it’s assumed that gluten intolerance is a food allergy, however it’s actually an autoimmune disease that creates inflammation and intestinal permeability which compromises your immune system.

An estimated 1 person in 133 in the U.S. has celiac disease (CD). Gluten intolerance affects an overwhelming percentage of the population, and is often misdiagnosed or undetected. One estimate says that 97% of all sufferers (hidden non-celiac gluten sensitivity) don’t even know they’re intolerant to gluten since most doctors are unfamiliar with it. Even more astonishing is a review in the New England Journal of Medicine which listed 55 diseases caused by gluten! Many of the diseases are neurological and psychiatric including anxiety, migraines, epilepsy, neuropathy, schizophrenia, dementia, depression, and autism.

Scientists at the University of Maryland, School of Medicine's Center for Celiac Research have proven that gluten sensitivity is different from celiac disease at the molecular level and in the response it elicits from the immune system. The research, published online in BMC Medicine provides the first scientific evidence of a different method that leads to gluten sensitivity.

Dr. Alessio Fasano says in an article for Scientific American, "a person whose immune system has managed to tolerate gluten for many years might suddenly lose tolerance if the microbiome [gut flora] changes in a way that causes formerly quiet susceptibility genes to become active." Stress and other factors may also turn on the susceptibility genes.”

Eating foods you’re sensitive to increase inflammation in the body. According to Dr. Mark Hyman "the two most common sources of inflammation in the 21st century are sugar (and refined carbohydrates), and hidden food allergens (perhaps most important, gluten).”

If you have mood, attention or autistic disorders, eliminating wheat and gluten should be high on your priority list. An article published in Health Psychology Review, noticed ‘dramatic remission’ when gluten was eliminated in those with in mood, attention and autistic disorders.

One of my clients was diagnosed by her physician with rheumatoid arthritis. Upon my suggestion, she completely eliminated gluten from her diet. She'd been on numerous prescription drugs (some with awful side effects). The very first day of her gluten-free diet was amazing. After years of hell, her pain and suffering were finally gone. She stopped taking the drugs and has never looked back.

Gluten intolerance is an inability to digest the protein portion of grains (wheat, rye, barley, spelt and oats). In those who are gluten intolerant, these grains cause a reaction in the intestines that sets off various symptoms. Often it goes undiagnosed because the reaction can appear 12-24 hours after eating gluten.

Gluten intolerance causes multiple nutritional deficiencies and inhibits absorption of nutrients. Wheat raises blood glucose higher than almost all other foods; higher than a Milky Way bar or a Snickers bar.

Conditions Related to Gluten Intolerance

Alcoholism	Candida	Chronic fatigue	Celiac disease
Allergies	Infertility	Diabetes	Hypoglycemia
Anemia	Depression	Eating disorders	Crohn’s disease
Inflamed Brain	Rosacea	Osteoporosis	Ulcerative Colitis
Hypothyroid	IBS	Autoimmune Disease	Gut Inflammation

Symptoms of gluten intolerance can vary per individual. Children may experience allergies, asthma, anemia, a constant upset stomach or milk intolerance.

Are Your Symptoms Related to Gluten? Answer yes or no

Fatigue, anxiety or depression	Weight Gain
Diarrhea and/or constipation	Brain fog
Skin rashes and/or acne	Gas, bloating, cramping, swelling
Nasal and throat mucous	Dry Skin
Joint pain, muscles aches, inflammation	Headaches and migraines
Digestive issues	Tendency to overindulge in alcohol
Hormone imbalances	Food allergies/sensitivities

Number of “Yes” Responses for Gluten Intolerance

4 or less = Not likely

5 – 8 = Suspected

9 or more = Very likely

If your score is 5 or higher, for 60 days completely avoid breads, pastas, bagels, cereals and all items with gluten. After 60 days you’ll notice major relief. It can take 30-60 days for the inflammation to subside, and 9-12 months for the small intestinal lining to heal. If you identify yourself as gluten intolerant, you must avoid gluten for the rest of your life to prevent the damaging effects of gluten. Sources: Dr. Daniel Kalish

Following a gluten free diet means Reading the List of Ingredients. Gluten is in every grain except rice, quinoa, amaranth, buckwheat, and millet. Some labels reveal if the product contains gluten, but most don’t. Usually, the more processed a food item is (often evidenced by a long ingredient list), more than likely it contains at least some gluten.

Hidden Sources of Gluten

OTC or Rx meds	Beer	Malt vinegar
Cosmetics, lipstick & gloss	Pickles	Couscous
Glue on envelopes	Root beer	Canned baked beans
Soy sauce	Pudding	Boxed soups
Twizzler’s licorice	Salad dressings	Powdered gravy
Communion wafers	Sausages and cold cuts	Blue cheese

Many restaurants and supermarkets offer gluten-free items. Also, there are numerous cookbooks with gluten-free recipes.

Ready for the Challenge? Do you want to look and feel your best ever? Are health, vitality, longevity and fat loss important to you? Do yourself a favor….Avoid all wheat and gluten from your diet and let me know how fantastic you feel and how much better you look.

While eliminating gluten from your diet can alleviate various symptoms for some, I encourage people to see qualified medical professional for a celiac panel for a proper diagnosis to rule out celiac disease.

Contact me and I will guide you onto a healthier path. My Ultimate Personal Plan is a lifestyle that includes a healthy menu options, nutritional supplements, dietary recommendations, hormone balancing, and lifestyle guidance. Guaranteed Results!

Reproduction of my articles are permissible when instructions found at the bottom of blog are followed.

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ARE YOU ADDICTED TO EXERCISE? OVERTRAINING?

2011-02-21T08:55:00.001-07:00

Some people are sedentary, while others are obsessive and extreme in their mission for a leaner physique and go overboard with exercise. Exercise addiction is probably the most contradictory of all addictions. Many compulsive exercisers have behaviors similar to drug addicts, including effects on mood and withdrawal.

Overexercisers define themselves by their strenuous exercise routines often causing physical exhaustion. Little do they know, they’re putting their health at risk, especially if they’re radically cutting back on their food intake and watching every calorie consumed. Females who over-exercise and deprive themselves of proper nutrition can experience loss of menstruation cycles and ovulation. This sets them up for risk of osteoporosis, hormone dysfunction, stress fractures, a damaged metabolism and adrenal fatigue.

More Harm Than Good Although regular, consistent exercise is highly beneficial for health, vitality, longevity and fat loss, a compulsive exerciser will stop at nothing to get their “high.”

However, when exercise is taken to extreme measures it can cause serious damage including chronic colds, respiratory infections and immune dysfunction, hormonal disruption (specifically hypothyroid and adrenal exhaustion), physical injuries, depression, physical exhaustion, autoimmune disease, increased oxidative stress, and/or permanent damage to their health.

Points to consider: How long are your workouts? After a 10-15 minute warm up, optimally your actual workout should last no longer 30-40 minutes, possibly even less than that. Spending more than an hour per workout is futile and detrimental to increasing strength, muscle size, hormones and decreasing body fat.

Testosterone levels peak after approximately 15 minutes of training and begin to level off after 30-45 minutes. Cortisol levels (the catabolic, growth-inhibiting, stress hormone) start rising after 30-40 minutes and anabolic levels (growth hormones) decrease. Extremely high levels of cortisol overtime cause an increase in body fat, particularly at the abdominal skin fold.

Muscle growth and adaptations to muscle occur during recovery and rest, not during the actual workout. Cutting back to 3-4 training sessions/week will induce greater gains in strength and recovery. (some individuals may even need less)

Are you getting stronger with each workout? Are you losing or gaining body fat? Do you experience chronic aches and pains? Do you schedule in rest days? If you exercise intensely day after day after day, most likely you’re over-training. Even though you may be training different muscles groups or performing different activities, you must take into consideration all systems of your body:

Endocrine/Hormonal System
Immune System
Central Nervous System – The nervous system takes 5-6x longer to recover from exercise than the muscular system.
Emotional, Psychological and Spiritual

Individual Recovery Factors:

Age
Amount of and type of exercise
Diet and nutrition, including post-exercise nutrition
Hydration
Lifestyle (work/job, relationships)
Massage and other bodywork
Sleep
Stress management
Supplementation

Example: a 42 year old, type-A business person, with a family, travels for work, consumes a bagel and coffee for breakfast (major insulin spike), enjoys a martini or two before getting 4-5 hours of sleep, etc. Individual lifestyle factors are extremely important considerations when designing an exercise program for this individual. Most trainers are over-training their clients. The wrong exercise program or too much exercise will only create additional stress and hormone deficiencies, leading to adrenal exhaustion causing weakness, irritability, painful joints, fatigue and increased body fat.

WARNING SIGNS of Exercise Addiction or Overtraining

Biochemical depression
Body needs a longer warm up time
Chronic injuries that don’t heal. Overuse of OTC anti-inflammatory drugs
Constant muscle soreness
Craving stimulants, caffeine and sugars. While caffeine is okay before your workout, consuming caffeine post workout increases cortisol production.
Decreased performance
Decreased appetite
Diminished libido
Disrupted and/or poor quality sleep
Elevated blood pressure and/or resting heart rate
Worry that you’ll gain weight if you skip exercise for just one day
Feeling brain-dead; fatigued; loss of motivation
Frequent colds and infections
Increased body fat from the excess cortisol; decreased lean muscle tissue
- Body fat levels that don’t lower in response to exercise
Increased sensitivity to sunlight exposure
Muscle cramps, due to mineral deficiencies (particularly magnesium and zinc) from over-exercising and stress
Relationships and social life are impacted taking a back seat to exercise
Salt cravings (symptom of adrenal fatigue)

Recover Wisely and Get the Most from your Workouts:

* Avoid extreme amounts of exercise, especially excessive aerobic exercise

* Get you body on the foam roller

* Consume post-exercise nutrition within 10-20 minutes post workout. Protein and glutamine facilitate muscle recovery and can accelerate muscle glycogen re-synthesis and glutamine levels, which are critical in creating an anabolic environment, and in preventing overtraining. Adding a scoop of greens, such as Nitro Greens or Innate Greens, to your post workout shake helps lower cortisol levels.

* Contact me to determine your personalized custom supplement program. It’s not a “one-supp-fits-all” approach.

* Have your metabolism assessed.

* Schedule in rest days. Enjoy personal downtime and relaxation every day (meditation, massage, yin and restorative yoga, spend more time in nature, reading, deep breathing, prayer, stretching, etc.) Take a week off every 3 months.

* Fuel your body properly with healthy sources of protein, plenty of non-starchy carbs and healthy fats ensuring that your protein intake is at least 1 gm/per pound of body weight.

* Periodize your workouts often as per the programs in my 21 Day Program. An example: Alternate cycles of 4-8 reps with cycles of 8-12 reps.

* Remain hydrated. .7 x your bodyweight = the number of ounces to drink daily. Dehydration leads to higher cortisol levels plus a host of other negative conditions including increased fat storage.

* Sleep (7-9 restful hours each night) to ensure adequate recovery from intense exercise. Lack of sleep inhibits growth hormone, disrupts androgen levels, increases body fat and risk of depression.

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My Favorite ‘Quick & Easy’ Healthy Snacks

2011-02-17T12:34:00.001-07:00

Nitrate-free turkey with hot mustard wrapped around 2 stalks of left over steamed asparagus or baby broccoli
Almonds and macadamia nuts with ginger pieces
One half avocado with fresh squeezed lemon juice
Leftover organic chicken breast and slice of avocado rolled up in a Chard leaf or Collard green leaf with a potent cup of green tea
Green drink blended in my Vitamix – Yum!
Green apple with almond butter
Gluten-free, Mary’s Gone Crackers with avocado
Piece of dark chocolate dipped in coconut oil
ProBasics (whey/rice protein) with greens and unsweetened coconut milk
Hardboiled eggs
Brown rice tortilla placed under broiler with organic butter or coconut oil, cinnamon & walnuts
Olive oil-based hummus with red bell pepper
Blueberries with handful of walnuts
Paleo Bar
Gluten-free, Mary’s Gone Crackers with hummus

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3 Things You May Not Know About Heart Health

2011-02-07T10:23:00.001-07:00

Cardiovascular disease (CVD) remains the number one cause of morbidity and mortality in the U.S. The top risk factors, hypertension, dyslipidemia, diabetes, obesity, diabesity and smoking, are poorly treated, usually with toxic pharmaceutical drugs, and most patients never reach their goals. There are also over 400 coronary heart disease (CHD) risk factors and mediators now proven.

Many physicians do not know about or measure the other risk factors and thus do not treat them. The basic mechanisms of CVD are inflammation, oxidative stress, autoimmune dysfunction (which leads to endothelial dysfunction), and arterial compliance abnormalities. “Understanding the infinite number of insults to the artery and limits in which the artery can respond allows better early diagnosis, prevention and treatment. We have to begin to take entirely new approaches to vascular disease beyond the traditional risk factors for CHD and the usual diagnostic and treatment approaches.” ~ Dr. Mark Houston, MD, MSc, SCH, ABAAM, FACP, FAHA

What causes heart disease? A healthy heart is a foundation of health, vitality, physical ability and longevity. There are many risk factors we can control such as smoking, lack of exercise, low vitamin D levels, obesity, type II diabetes, diabesity, stress, and poor diet. Food items such as white flour, wheat, hydrogenated oils and trans fats, gluten, sugar, excess omega-6 fats, margarine, corn syrup, and artificial sweeteners, flavors or colorings promote systemic inflammation and are poisonous to your heart, waistline and overall health.

A study appearing in the December 2010 issue of the journal Cardiology Research and Practice reports that long term adherence to a Mediterranean-style diet results in significant improvements in several risk factors for cardiovascular disease and diabetes in overweight men. The beneficial shifts included a decline in blood glucose and blood pressure, insulin, LDL cholesterol, oxidative stress and triglycerides.

1. Elevated C-Reactive protein (CRP) and Elevated Fasting Insulin are tests that determine the level of inflammation in your body. CRP level is used as a marker of inflammation in the arteries. Fasting insulin is a test that screens for diabetes and heart disease, but it's also a marker for inflammation. The higher your insulin levels are, the more inflammation your body is producing. A poor diet, oxidative stress, emotions, gum disease, being overweight, injuries, eating foods you’re sensitive to, gluten, smoking, long term infections, existing heart condition, diabetes, diabesity, and too little or too much exercise all increase inflammation.

Per Dr. Jonathan Wright, M.D., there are at least two other conditions that have been shown to cause blood-vessel inflammation and elevated CRP levels: chlamydia and helicobacter. Have your doctor order blood tests for antibodies to these two microorganisms.

2. Saturated fat is actually healthy for your heart. A study in the American Journal of Clinical Nutrition revealed that women who regularly eat the highest amounts of saturated fats have the least amount of plaque buildup in their arteries, and had a healthier balance of HDL and LDL cholesterols. Eliminate ALL trans-fats found in many fast foods and snack foods including cakes, pies, cookies, chips and pizza. Trans fats are responsible for raising LDL cholesterol, and increase your risk of heart disease while also lowering beneficial HDL cholesterol.

Healthy saturated fats such as coconut oil not only decrease your risk of heart disease and improve your lipid profile, they prevent osteoporosis, kill Candida, help balance hormones, are nourishing for your brain and nervous system, and boost immune health.

Healthy Saturated Fats Grass-fed beef and bison; Cage-free, organic poultry and eggs; Coconut oil; real butter; Organic nuts; Unpasteurized, raw milk; and Wild fish.

3. Cholesterol is a steroid found in all body cells and blood and a precursor to hormone production, vitamin D and bile production. Cholesterol is a repair substance that controls free radial damage. Up to 80% of cholesterol is produced in your liver.

Testing In addition to the basic testing for cholesterol (HDL, LDL, triglycerides and total cholesterol), particle number and particle size along with other risk factors like remnant lipoprotein (RLP), Lp(a), Apo-B-100, homocysteine, and as stated above CRP and fasting insulin should be tested. List of Labs

No one is Drug Deficient – Just Nutrient Deficient Statins are now the number one selling drug in the U.S. Heart disease is not a Crestor or Lipitor deficiency. Statins come with numerous side effects such as increasing your risk of diabetes, liver damage, muscle pain, deplete the nutrient Coenzyme Q10, and actually increase your risk for heart disease.

Drugs don't treat the underlying causes of chronic illness. The causes of chronic disease are rooted in what we eat, how much we move, inflammation, how connected we are to our communities, the health of our gut, how we face stress, and toxic chemicals and metals in our environment.

By eating 8 servings of fruits and vegetables a day, you can dramatically reduce your risk of heart disease. An easy way to achieve this is Juicing. People who followed this simple, easy and effective method for a study published in the European Heart Journal had a 22% lower risk of dying from heart disease!

If your cholesterol is too high, >240, the problem is not the cholesterol. Your body has raised its levels in order to play some type of essential role(s) for your survival. The cause of high cholesterol is often due to an overconsumption of starchy carbs, sugars, alcohol, hydrogenated trans fats, HFCS, a congested liver, inflammation, and/or hormone imbalances such as hypothyroid. Emotional and physical stress can also influence cholesterol levels. In general, cholesterol is increased in most endocrine or organ hypofunction, and decreased in most endocrine and organ hyperfunction.

If a person has elevated cholesterol levels, it’s a sign that their body, emotions, or intellect are subject to excessive stress. The majority of excess cholesterol is manufactured in times of psychological stress and dehydration. LDL can be high because your body is attempting to produce hormones (i.e.: hypothyroid, menopause or andropause). Testosterone is vital for more than just sex drive; it’s important for heart health. Testosterone levels decline as we age. Those with Low testosterone are more likely to have elevated cholesterol, heart attacks and diabetes.

A study in the European Journal of Clinical Nutrition concluded that high vitamin D levels are associated with a significant increase in HDL cholesterol, and significant decreases in LDL cholesterol and triglycerides.

Cholesterol is necessary and healthy because it is involved in cellular repair and reducing inflammation. It is oxidized cholesterol that is unhealthy. Elevated triglycerides, in conjunction with a low HDL, versus a high cholesterol total by itself are risk factors for disease.

The Journal of the American Medical Association reported that normal cholesterol was considered to be around 200. Today, normal is considered 160! Individuals with cholesterol <160 cannot manufacture sex hormones.

So much has been written concerning the evils of increased cholesterol, however very little has been reported concerning decreased cholesterol. Decreased cholesterol can be normal for a vegetarian and some people with a genetic predisposition. However, cholesterol levels <160 are associated with a compromised immune system, an increased risk of depression, anxiety, respiratory illness, stroke and brain-related deaths such as Alzheimer’s disease and Parkinson’s. A total cholesterol <140 is one of the red flags of cancer (JAMA, Dec 1980).

For a deeper understanding of your blood work, contact me for a personalized Blood Chemistry Analysis.

Related Articles 10 Ways to Lower Cholesterol

Reproduction of my articles are permissible when instructions found at the bottom of blog are followed.

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Do You Suffer from Anemia? Excess Iron?

2011-01-31T10:58:00.001-07:00

Have you been told that you’re anemic and automatically think you need more iron? Anemia does not necessarily mean you need iron. AND, what about too much iron? A couple years ago, my iron levels were off the chart caused by lead toxicity.

Iron is necessary to carry oxygen from the lungs throughout the body and for other cellular functions. Zinc, copper, iron, manganese and molybdenum oppose and cooperate with one another. If there is an increase or decrease in any of these minerals, there is probably an increase or decrease in one or more of the other minerals.

Stress and sleep deprivation can temporarily decrease serum iron levels. A desire to chew ice, eat chalk or dirt, and an inability to tolerate cold weather are common with iron anemia. Symptoms may include fatigue, dizziness, headaches, nocturnal leg cramps, and spoon-shaped finger/toe nails with ridges in nails. Fifty percent of infant anemica is often an allergic condition caused by pasteurized milk which causes GI tract bleeding.

Possibilities of decreased serum iron include:

B12 and/or B6 deficiency
Parasites (very common) and/or Candida (determine if you suffer from Candida with my at home saliva test.)
Stomach/gut dysfunction. Intestinal inflammation.
Excessive blood loss from heavy menstrual periods
Metforim (Rx drug used to treat type 2 diabetes)
Low HCL – hypochlorhydria
Excess of: aspirin use; fluoride; zinc; calcium (inhibits iron absorption)
Long distance runners
H. Pylori
Rheumatoid arthritis; Lupus
Poor diet (too much sugar & starchy foods)
Vegetarian diets
Tyrosine deficiency – commonly overlooked problem seen in elderly patients living on the “tea & toast diet”, lack of daily protein intake.

Fiber (phytate), tannins found in tea, coffee, purple grapes, rice, walnuts and cocoa inhibit iron absorption. Ascorbic acid (vitamin C) increases iron absorption. Increase intake of red meat, eggs, (especially yolks), spinach and leafy greens to improve iron absorption.

A large majority of people are deficient in hydrochloric acid (HCL). HCL helps you absorb supplemental iron and it also helps your body to achieve once-normal body iron. When you take Digestzymes with meals, you no longer need to take continuous iron supplementation.

As you can see from above, not absorbing iron is usually just the most obvious symptom of a much broader problem.

What about too much iron? Because of the health risks associated with high levels of iron, all men and women over 40 should have their iron levels tested. An excess of iron accelerates the aging process. Symptoms may include lack of energy, joint pain, diminished sex drive, abdominal pain and heart problems.

Alcohol and drugs, such as oral contraceptives, can increase iron levels. Iron overload is a silent killer that can result in:

Free radical disease, oxidative stress and cellular aging (increased ferritin or increased iron are known free radical initiators)
Endocrine problems
Heart Disease
Cancer
Diabetes
Liver cirrhosis
Bacterial infections
Dementia
Stroke

If you have high iron levels:

Avoid cast-iron cookware
Avoid raw shellfish – it might contain a bacteria called Vibrio vulnificus that can be deadly to people with high iron levels.
Avoid foods with added iron, ferrous or ferric (read ingredients list)
Avoid supplements with iron
Consume foods high in copper such as oysters and shrimp. Copper deficiency causes our tissues to retain excess iron.
Decrease red meat consumption and foods high in iron
Donate Blood to lower and remove excess iron, especially if the serum ferritin value is >100 or the transferrin saturation value >35%.
Drink coffee with iron-rich foods to reduce iron's toxic effects
Look at liver function
Supplement with 100 IU of vitamin E
Test for lead toxicity
Test for zinc deficiency with the zinc taste test

Tests to determine iron values: Serum iron (optimal ranges are 50-100 mcg/dL). Fasting serum iron and total iron binding capacity (TIBC) are used to calculate the TS% (transferrin-iron saturation percentage). TIBC percent of saturation is the gold standard lab test for the diagnosis of iron overload. The only practical way to determine how much iron a person has in his body is to use blood tests called "serum ferritin" and "transferrin saturation." TIBC is frequently increased with the use of exogenous estrogen. Serum ferritin measures the amount of stored iron in the liver, spleen and bone marrow, and is the second most abundant iron-bearing protein in the body. Note: Fast for 12 hours before your blood is drawn.

If your test results indicate iron levels that are too high or too low, contact me for a Blood Chemistry Analysis, and a specific plan of action and lifestyle modifications to balance your iron stores to more healthy levels.

Sources: Baer DM, Simons JL, Staples RL, Runmore GJ, Morton CJ. Hemochromatosis screening in asymptomatic ambulatory men 30 years of age and older. Am J Med 1995; 98: 464-8.

Herbert V, Shaw S, Jayatilleke E, Stopler-Kasdan T. Most free-radical injury is iron-related: it is promoted by iron, hemin, holoferritin and vitamin C, and inhibited by desferoxamine and apoferritin. Stem Cells 1994; 12: 289-303.

Herbert V. Everyone should be tested for iron disorders. J Am Diet Assoc 1992; 92: 1502-9

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Turkey Apple Walnut Goodness

2011-01-17T09:36:00.001-07:00

Ingredients:

1/2 to 1 apple - chopped into bite-size chunks

Approximately 4oz sliced turkey (nitrate/nitrite-free, organic such as Applegate Farms or Trader Joe's) chopped into bite-size pieces

Approximately 1/4 cup of walnuts

As you can see, all the measurements are approximate, it's really up to you. Melt some organic, unsalted butter, ghee or coconut oil in a pan. Add the apple and allow to sauté for a while, then add the turkey and stir it all together. Sauté until the apple pieces begin to brown and start getting just a bit soft. Lastly, add the walnuts and let everything heat up for a little longer. Serve with some black pepper. This is a great breakfast dish because it keeps you full for a while and has a good amount of protein, fat and fiber to keep your blood sugar stable. Plus, it’s gluten-free! Optional: Add a dash of cinnamon!

Recipe courtesy of Evelyne Lambrecht of Health Coach SD. Thank you Evelyne!

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THINKING OF RUNNING A MARATHON?

2011-01-01T09:12:00.001-07:00

Marathon season has kicked into high gear. Jogging and running have never been my activity of choice. In fact, I deter and educate my clients against LSD exercise (long, slow distance). The risks or LSD exercise far outweigh the benefits when it comes to overall health, hormone balance, optimal immune function, injuries, anti-aging and longevity, changing your body, increasing muscle and losing body fat. However, there are those who love, crave and insist on running. This article is for you!

Due to the high volume of training that’s required for a marathon, come injuries. The most common injuries in marathon runners are shin splints, stress fractures, muscle strains, patellofemoral pain syndrome which causes pain under and around the knee, and ITB Syndrome (iliotibial band), which causes pain on the outside of the knee, outer thigh and hip.

Due to the forward running motion, various muscle groups tend to overdevelop creating postural deviations, overuse syndromes, and imbalances. The calf muscles develop more than the anterior shin muscles; the quadricep muscles develop more than the hamstrings; and the lower back muscles tend to develop more than the abdominal muscles.

Haemi Choi, MD, a sports medicine specialist at Loyola says, "These injuries often result from overtraining or increasing mileage too quickly. It’s important to schedule rest days and build up slowly.”

MARATHON TRAINING TIPS

Hydration The International Marathon Medical Directors Association recommends that runners drink only when thirsty. Your body is 85% water and physiologically water works as a catalyst to most functions within your body. Dehydration leads to low back and joint pain, and a decrease in performance. However, drinking too much fluid while running can cause a potentially fatal condition called exercise-associated hyponatremia. It occurs when runners drink even when they are not thirsty. Drinking too much during exercise can dilute the sodium content of blood to abnormally low levels.

Make Your Own Chemical-Free Electrolyte Replacement Beverage:

48 ounces filtered or spring water

8 ounces coconut water

1-2 tsp. unprocessed sea salt (helps your body absorb water and provides additional minerals which are lost through sweating)

8 ounces Tart Cherry Juice or Just Cherry

A study published in the Journal of the International Society of Sports Nutrition found that drinking tart cherry juice for 7 days before and during a strenuous running event minimizes post-run muscle pain. According to research published in Medicine & Science in Sports & Exercise, the powerful antioxidant compounds in tart cherry juice help decrease oxidative damage that normally occurs when muscles are worked to their max, allowing muscles to recover more quickly.

Nutrition Women especially overlook the importance of their diet when it comes to the rigorous training that marathons require. When the volume of training increases, so do energy requirements. Eating small, balanced meals from whole foods every 3-4 hours will support your training needs.

Endurance athletes actually perform better when their fat intake is at least 25-30% of total caloric intake. Due to the vast amount of stress placed upon the body with marathon training, protein requirements increase. Without adequate protein, your muscles will not be able to go the distance, recover or repair afterwards.

Excessive cardio damages your heart. A study published in the Journal of Applied Physiology provides solid evidence of a direct link between years of exercising strenuously or completing marathon or ultramarathon races is associated with an increased risk of heart damage. Certain types of prolonged exercise in endurance athletes cause heart damage including scarring and structural changes, diminished function of the right ventricle of the heart after endurance racing, and increased blood levels of cardiac enzymes, which are markers for heart injury.

Marathon training increases oxidative stress, promotes aging, increases cortisol, compromises your immune system and creates excess inflammation! Exercise has numerous health benefits, but few people realize that when done to extremes it also causes metabolic damage and increases your cardiac risk. There is an increase in whole body oxygen consumption with marathon training that produces reactive oxygen species (ROS), which can be harmful, at rates that exceed the body's natural capacity to detoxify them. Oxidation is a process that forms free radical damage. Normally the body can neutralize free radicals with antioxidants, however when there’s an excessive build-up of free radicals from heavy, intense training the body cannot neutralize all of the free radicals. Read more in Chapter 4-4, “Stop the LSD” of my book, The Power of 4.

Shoes Invest in new shoes every 300 miles. Avoid wearing new shoes on race day. If necessary, they should be replaced 3-4 weeks prior to the marathon to ensure your feet adjust to the new fit.

Cross Train and periodize your training program. Hire a qualified coach to design a program specific to you. A smart training program is one that’s planned out interspersing volume and intensity. Marathon runners, as well as triathletes, can increase their VO2 max close to 4% and raise the lactate threshold over 8% when they add one to two days of interval training and strength training to their training regime. The study used 6-8 thirty-second all out sprints on a stationary bike followed by 3.5 minute rest.

Stretching, Yin Yoga, Restorative Yoga and Myofascial Release Dynamic warm up before exercise is essential in preparing your body for optimal performance. Static stretching is best saved for post-training to promote tissue length and elasticity, and stimulate the parasympathetic nervous system.

Self-Myofascial release (SMR) using a foam roller helps with injury prevention, flexibility and muscle recovery. SMR is an extremely effective rehab technique for ITB syndrome. Daily use helps to increase flexibility and breakdown adhesions in muscle and fascia. Myo = muscle and fascia = fibrous connective tissue encasing the muscles. For an small investment, usually under $20, a foam roller is a must for all marathon trainees.

More foam roller exercises

ITB - Iliotibial Band: Position yourself on your side so your outer thigh is resting on top of the roller. Place the foot of the opposite leg on the ground in front of you. Make sure you do not turn too far on to the front or back of the thigh. Start in the middle of the ITB and work toward the top of the muscle. Continue to work all the way down the outer thigh ending above your knee.

Nutritional Supplementation to Increase Performance, Promote Recovery and Reduce Inflammation and Oxidative Stress. Contact me to determine the best supplement protocol specific to you.

Sleep, Rest & Recovery Restore energy and increase recovery from intense training. Don’t underestimate scheduling in recovery and rest days. Listen to your body and rest especially if you feel sluggish or tired, experience sudden weight loss of 5 or more pounds, are excessively thirsty, your resting heart rate is 5 BPM higher, or you feel a sore throat or cough coming on.

Due to the vast amount of stress marathon and long distance runners place upon their bodies, they often suffer with respiratory ailments, colds and a compromised immune system.

Treat yourself to a massage or other bodywork. Soak in a tub with Epsom salts. Your skin will absorb the magnesium from the Epsom salts aiding in muscle relaxation. Schedule an appointment with your chiropractor to maintain proper spinal alignment and optimal nerve function.

Contact me to design your exercise program and take your training to the next level. My Ultimate Personal Plan is a personalized lifestyle plan designed specifically for you that promotes natural hormone balancing with healthy and delicious menu options, a personalized nutritional protocol, exercise and dietary recommendations, lifestyle guidance, and optional ongoing support. Guaranteed Results!

Related Articles:

Reproduction of my articles are permissible when instructions found at the bottom of blog are followed.

Sources:

Eur J Appl Physiol, 2010 Oct 22. "Effect of lemon verbena supplementation on muscular damage markers, proinflammatory cytokines release and neutrophils' oxidative stress in chronic exercise."
http://www.ncbi.nlm.nih.gov/pubmed/20535658
New York Times March 9, 2011
The Journal of Applied; Physiology February 17, 2011 [Epub Ahead of Print]
http://radiology.rsna.org/content/251/1/50.long
Circulation 2011;123:13-22
European Heart Journal December 6, 2011 [Epub ahead of print]

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14 DAY HEALTH CHALLENGE Seminar

2010-12-20T07:29:00.001-07:00

Start the New Year with a New You!

Discover all the tools you need to look and feel your best ever by attending my 14 Day Health Challenge Seminar. Revitalize your mind and body with this info-packed seminar where I’ll share my secrets to help you lose weight AND keep it off.

IN JUST 14 DAYS you will shed unwanted weight; flatten your abs; increase your energy; reduce migraines; get rid of bloating; decrease pain & inflammation; sleep better; healthier looking skin; eliminate cravings; say good-bye to digestive distress and more!

When: January 22, 2011

Where: Phoenix, AZ

MORE INFO & SIGN UP HERE

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Increased risk of heart disease	Bloating and digestive distress
Headaches	Rashes and hives
Cravings for carbs and sugar	Weight gain
Brain seizures	Cancer

PAULA OWENS ~ Change Your Body. Transform Your Life.

Sandra’s Success Story

We Are NOT a Prozac-Deficient Society!

Happy New Year! Kick off 2012 with a Detox

10 Simple Strategies to Supercharge Your Immune System and Have a Stress-Free Holiday

HOLIDAY HEALTH TIPS ~ EAT, DRINK & BE HEALTHY

‘The Power of 4’ ~ Deal of the Day ~ 11/Eleven/11

10 Rules for Permanent Fat Loss

Fun and Challenging Workouts

Is Your Body Inflamed? Manage Pain and Reduce Inflammation: Beware --- Side Effects of NSAIDs & OTC Drugs

Is Candida Affecting Your Health?

HIPPOCRATES ~ 10 Rules to Live By

Weekly Wellness Minute Videos

HCG Diet Hazards

Avoid the Middle-Age Belly Bulge

ABC15 ~ My Tips to Cure Insomnia

AUTOIMMUNE DISEASE ~ What You Should Know

Altered Reality ~ Taking Control & Responsibility

Healthy Summer Salad

Dietitian or Nutritionist? You Decide…..

More Claptrap from the American Dietetic Association by Dr. Jonny

A Healthy Gut = A Healthy Person

Do You Have a Damaged Metabolism?

EAT MORE OF THESE ‘POWER’ FOODS TO LOSE WEIGHT

Dangers of High Fructose Corn Syrup

Detox Tips for Health, Vitality, Longevity & Fat Loss

DIABETES + OBESITY = DIABESITY (2 of 2)

Read Part 1 HERE

DIABETES + OBESITY = DIABESITY (1 of 2)

Know Your Numbers ~ Balancing Blood Chemistry

Is Gluten Sabotaging Your Health?

ARE YOU ADDICTED TO EXERCISE? OVERTRAINING?

My Favorite ‘Quick & Easy’ Healthy Snacks

3 Things You May Not Know About Heart Health

Do You Suffer from Anemia? Excess Iron?

Turkey Apple Walnut Goodness

THINKING OF RUNNING A MARATHON?

Copyright © Paula Owens

14 DAY HEALTH CHALLENGE Seminar

Start the New Year with a New You!