21 days and done!

It was an interesting journey, to say the least. The last three weeks really tested me in ways that I had not planned. But I am glad to say that I made it through unscathed and I didn't cheat once!

I missed my coffee in the morning, my late night sweet and the occasional glass of wine with dinner.
There was also Thanksgiving Day (2 separate meals with 2 families), a trip to Apple Hill and a Cioppino feed at my Italian social club but I somehow managed to stick to my guns.

All in all, it was perhaps one of the best things that I have ever done for myself. My energy levels have been amazing, my digestion has dramatically improved, I have been sleeping a lot more soundly, and my sugar cravings have almost disappeared (for now).

Most people will want to do this program for the weight loss. I can tell you that I did not want to lose any weight so I did a lot of strength training to offset that possibility. After weighing myself last night, I realized that I lost about 6 or 7 pounds. What I'm trying to say is that without even attempting to and even trying to get the opposite result, I still lost weight! Imagine doing this program and performing cardiovascular exercise at the same time? Anyone could lose weight on this program without really trying.

If you or anybody you know is interested in losing weight, restoring energy levels, eliminating fatigue or just wanting to feel better, please contact our office at once. This is a simple, fast and inexpensive way to achieve the results you may be looking for.

Day 16 and seeing the end of the tunnel

I have completed week 2 of my detoxification program and headed towards the home stretch. During this almost 2 and a half week stretch, I have discovered what my weaknesses are when it comes to food and drink. I was sure that coffee would be number one on the list and although I have missed that early morning taste, I would have to say that sugar has been the toughest one to kick.

I would assume that I am in the same boat with a lot of people on this one because sugars are in so much of our food and drinks today. When I say sugars, I not only refer to that late night sweet tooth but breads, crackers and the many other foods we consume with hidden sugars.

Overall, I honestly cannot remember the last time I felt this good. My physical energy is over the top and my mental clarity and calmness have been surprising side benefits.

Weight loss? Like I mentioned in a previous blog, I am not doing this to lose weight and have not checked my weight since I began the program. I have been consistently working out (mainly strength training) to avoid losing any weight.

I do have one obstacle to deal with in the next 5 days: Thanksgiving. Yes, the day where we stuff ourselves into oblivion on foods we normally never eat. I will be at a big family function with tons of food and it will certainly be a major test for me. But I do feel confident that I can abstain from any bad behavior and reach my 21 day goal.

Week one is done!

Just like most cleanses, I figured that if I could get through the first week then the rest would be clear sailing. So far, that has proved true.

The first week was one to forget about. Dealing with headaches, nausea, fatigue and body aches are not my idea of fun.

But here I am in Day 8, and I can't remember the last time I have had so much energy. I feel well rested and thinking as clear as I ever have before(except for that small island I just purchased online with my retirement money).

I honestly feel physically, mentally and emotionally enhanced in so many ways. The shakes are easier to consume and I am not hungry at all on this program.

I do look forward to Day 11 when I can start consuming some lean meats. The veggies are great and all but I do feel like I am missing some substance in my diet. But overall, I can see where this is going and it is in a positive direction.

One last thing--one of the effects of this program is weight loss. I do not really have a need for that right now and have not weighed myself yet. But I am countering it by doing some strength training a few times a week.
Obviously, weight loss might be the primary reason for most in doing this program and that's fine, too.

The benefits to my 21 day journey are huge and I invite you to at least explore cleansing as an alternative to the drugs, toxins and other poisons that have infiltrated our livelihoods.

Day 4--Man, was I proved wrong!!

Okay, I have to admit that I underestimated this cleanse. My initial thoughts were that I am completely healthy, I eat healthy, I regularly exercise...basically everything that I should be doing. I am eating a lot of the same food that I had been before and mainly only cutting out coffee and animal protein.

I have been very surprised by my symptoms the past 4 days. The intermittent headache, the full body ache and the exhaustion has made this week very difficult, to say the least. Having to be on my feet all day does not help matters.

It would be really easy right now to pack it in and head to Cattleman's for a nice juicy steak but I will postpone it another 17 days and get through this thing.

Why would I subject myself to more abuse? Because I know that these symptoms that I am experiencing are a good thing. If I didn't experience any symptoms, than I might start to worry that this program was ineffective.

My body is purging out toxins that have been residing in me for many years and I am paying the price right now.
They say that after the first week you should get back your energy, the headaches should dissipate and you won't feel like your in your first trimester of pregnancy anymore.

Should this dissuade you from doing a cleanse? On the surface, you may ask yourself "Why would I put myself through something like that?" but this should not prevent you from doing a program especially if your body has inflammation or chronic pain. I guess the old adage of "no pain, no gain" is the key here.

Again, I will post in the next few days and can assure you that most of my symptoms will have subsided by then. For now, off to my kale and radish smoothie and then it's straight to bed!

Day 1 of my detox

Today I began my 21 day journey to optimal health with a whole body detox/cleanse. 12 hours into the process already and my body is definitely missing that morning cup of joe.

I can definitely tell my body is doing something different and by the recurring trips to the bathroom, there is no doubt that some toxins are already being released.

It does seem that I have been a bit foggy the whole day and maybe a bit "out of it", but I am not concerned.
I know that my body needs this right now. It's not that I was feeling bad or in pain or sick, I just knew that my body needed a boost in some way.

The cleanse that I am participating in is through Standard Process, which prides itself on whole, organic foods and supplements. I am primarily consuming raw fruits and veggies at this point along with the supplements.

I will post regularly for the next 21 days to give the reader an idea of what to expect when going through the detox process. Detoxification affects everybody differently but hopefully I can be a good guideline on what you should be prepared for if you are considering a program like this.

The super effects of Superfoods

We all pretty much know that we’re supposed to be eating more fruits and veggies each day but getting the important nutrients and antioxidants into our busy schedules is too often an unreachable goal.

If this fits you, you will definitely be interested in SuperFoods. They are packed with the good stuff commonly found in fruits and veggies so servings are smaller and getting the daily requirements becomes much easier.

SuperFoods have 3 primary components: Antioxidants, Nutrients and Fiber.

First, antioxidants protect the body from wear and tear, while strengthening the immune system, muscles, bones and skin. They do this by limiting and stabilizing cell damaging “free radicals” that form usually with age and disease. An unhealthy diet, inactive lifestyle, chemicals and pesticides also contribute to free radical formation. The more abundant antioxidants in our diet, the less damage free radicals can cause in the body. Great antioxidants include anthocyanins, carotenoids, flavonoids, polyphenols and quercetin.

Second, nutrients found in most SuperFoods consist of key vitamins and minerals that most of us are missing. Good examples include Vitamins A, B, C and E, magnesium, calcium and potassium. SuperFoods can also be a great source of protein, good carbohydrates and fats (omega 3’s)

Lastly, fiber is important because of the beneficial effects it has on our digestive systems and the absorption of certain nutrients it creates.

Okay, let’s now discuss what type of foods could be defined as ‘SuperFoods”:

Berries (blue, black, boysen, cran, elder): contain mucho antioxidants, including anthocyanins which give these berries their distinct colors. They also protect the plant from UV radiation and our bodies from any oxidative reactions.

Chia seeds: packed with omega 3’s, another great source of antioxidants and fiber.

Gogi Berries: contain vitamin C, fiber and antioxidants called carotenoids. Raisin like texture, they can be eaten raw or extracted.

Acai: probably the best source of anthocyanins, also delivers amino acids, omega 3 fatty acids, fiber and vitamins B and C.

Hemp seeds: provide all 10 essential amino acids (a rarity), omega 3 fatty acids, iron, magnesium and potassium.

Maca: One of my personal favorites, it’s been around for over 2000 years originating in South America; provides essential fatty acids, protein, fiber and enhances the immune system, giving us more energy and less stress!

Noni: also works wonders for our immune systems

Greens and grasses:  includes green veggies, sea veggies and algae (spirulina, chlorella), oats, barley, alfalfa. All loaded with antioxidants, vitamins B and C and beta carotene

Camu Camu: if your vitamin C deficient, this is where it’s at! Sort of like a cherry and packed with flavonoid antioxidants.

Cupuacu: related to the cocoa tree, good source of fiber and essential fats.

Mangosteen: sweet and tangy; from Southeast Asia and contains tannins, which are immune boosters. Also, have strong antioxidants, fiber and key minerals.

Pomegranate: contain anthocyanins and ellagic acid, key antioxidants; juices are recommended for cardiovascular health.

Royal jelly: comes from honey bees, used as a tonic that supports our vital organs, cardiovascular and immune systems.

Getting SuperFoods in your daily diet is essential in living a “clean” lifestyle. You can get these foods in form of a snack, on salads, in smoothies and even in sauces and dressings.

I always recommend getting as much variety as possible and definitely go with quality over quantity when choosing the right foods for you. In fact, research shows that antioxidants will work best when consumed synergistically and not just focused on 1 or 2.

Avoiding the flu? Look at your gym bag!

If you have heard before that exercising can ward off the flu and colds, you stand corrected. But if you have been hitting the gym and still getting some nasty viruses, you may want to take a closer look at your gym bag.

First off, if you are tossing your damp clothes, swimsuit or towel into the bag after a workout, you may be attracting millions of little germs that could be resulting in some illnesses or infection. This is an ideal location for bacteria to thrive and do the things that they do.

Second, we tend to want to put our bag on the gym or bathroom floor. This is a haven for some creepy, crawling germs to infest inside of your bag and belongings.

Let’s not forget about our flip flops and water bottles. Flip flops are typically used in the shower, sauna and locker room and are all perfect places for fungi and bacteria to buildup.

Our water bottles also can be a perfect carrier for germs to get to one place from another. Bottles with pull up tops can be the biggest culprit because the germs on your hands get into the opening crevices and into your mouth.

How about yoga mats? Definitely hotbeds for bacteria because we will sweat on it during our session, roll it up and forget about it for a week or until our next class.

 Now we need to discuss some remedies to try and eliminate the formation of these pesky germs that can weaken our immune systems and open us up for all sorts of colds and unwanted viruses:

- Put all damp belongings in a plastic bag or mesh pocket and wash them as soon as you can. If you know you can’t get to the laundry soon, at least hang dry them to avoid the bacteria or mold from multiplying. Avoid leaving damp clothes or towels in your bag more than a couple of hours.

- Regularly empty out your gym bag and let it air out. Try to wash it weekly with very hot water or a disinfectant wipe and avoid putting it down on the locker room floor.

- Put flip flops in a plastic bag and remember to pull them out and spray with a disinfecting cleanser and let them completely dry before using them again.

- Get a screw cap water bottle. If for some reason that is not possible, pull up the tops off with your teeth and wash them in a very high heat (dishwasher).

-  After yoga class, wipe down your mat with a disinfecting wipe or dry it with a clean towel before rolling it up again.

The truth about Agave syrup

We have seen it way too many times--a product comes out with a ton of fanfare and mass media marketing behind it and is labeled the next health craze of our time. It happened with soy, organic foods, energy drinks and a host of other items. While not hyped as much as the others mentioned, agave syrup can now safely be put in this category.

Let’s first discuss what Agave really is. Blue agave comes from exotic plants in Mexico that gets its powerful nutrients from the tropical sunlight.

If you ferment the nectar, you now are blessed with a drink that has caused millions of people to do things that they normally wouldn’t ever thought of and thus embarrass themselves in the process when drank in large quantities—Tequila!

But really, agave has recently been touted as the healthy alternative to refined sugar, when in fact it has been overly processed and stripped of most of its valuable nutrients.

This is basically all about fructose levels and blue agave has higher levels of fructose than any other sweetener on the market today and that includes even high fructose corn syrup—over 50% more!!

Keep in mind that fructose is the sugar that we find in our fruits and when consumed at moderate levels, are beneficial to your health because this natural sugar comes with enzymes, vitamins, minerals and antioxidants. It becomes a big problem when the fructose starts to be synthesized in the local lab, creating a manmade ingredient. The agave that is found in most markets today is chemically processed and highly concentrated with fructose, which the body cannot normally breakdown and process.

High levels of fructose are linked with many conditions but primarily obesity, diabetes and heart disease and metabolic syndrome. Also, high levels of fructose can be very damaging to your liver causing it to become fatty and diseased.

We also know that agave nectar is made in almost the same way as high fructose corn syrup “using a highly chemical process dependent on genetically modified enzymes"(http://www.westonaprice.org/modern-foods/agave-nectar-worse-than-we-thought).

Other reasons not to use agave nectar are:

-          high pesticide use

-          quality control is not adequate: most products being used today are less quality and can even be toxic

-          high levels of saponins: saponins are toxins that disrupt red blood cells and also have been linked to miscarriages due to increased blood flow to the uterus (pregnant women should stay away from agave products)

-          Stripped of all nutrients: mainly enzymes because if left in, the agave can start fermenting and turn into tequila ( Watch what you put on little Johnny’s oatmeal in the morning)

If you are like me and have that uncontrollable sweet tooth beckoning you at night, use natural stevia, LoHan and if you absolutely need agave nectar, make sure that you are getting the real deal. This will be difficult and require some research and maybe even a trip to Mexico!

Are Eggs good for us?

There is quite a bit of confusion on whether or not eggs are healthy for us. Conventional wisdom tells us that eggs increase cholesterol, they are high in fat and they’re not suitable for the heart patient. While there is some shreds of truth in each of those thoughts, eggs should be an important component in most of our diets when eaten the correct way.

Let’s first discuss the word that is usually synonymous with eggs—cholesterol. If you have valid concerns about your body’s cholesterol levels, this is a crucial point. Eggs that are consumed the proper way will NOT have an impact on total cholesterol in the body. How can you properly or improperly eat eggs, you might ask?

As I have said many times before, the more we cook our foods the better chance that we start to lose key nutrients in that food. With eggs, the more we scramble them, Sunnyside up them and 4 egg omelet them, the more chance that the cholesterol in these eggs become oxidized.  Oxidized cholesterol is found in other things such as processed foods, hydrogenated oils, deep fried foods, fast foods, chips, fries and a gazillion other things that are so darn tasty! This is the type of cholesterol that forms plaque in the lining of the arteries.

However, when we take that same egg and either eat it raw (the egg yolk) or soft boil it, then we are talking about a completely nutritious product that can, according to recent studies, decrease your risk of heart disease. This is the type of cholesterol that our body wants and needs. We always hear about the good and bad (HDL, LDL) cholesterol. Well, this affects the good type.

One egg has about 6 grams of protein and has all the essential amino acids required to be considered a complete protein.  You cannot say that for lots of different types of meats and particularly soy.

Some other key nutrients that are found in eggs include choline, which is great for mental function and memory. Additionally, Vitamins A & E which are strong antioxidants for the body, Vitamin B for energy levels and Selenium, another strong antioxidant and immune system booster.

Let’s not forget about the fats that are found in eggs. Initially, we hear the word fat and want to run away. But these are the essential fatty acids that are body requires.

Now that we know eggs, when eaten the correct way, can have enormous health benefits for us, the next debate is whether or not it makes a difference on the type of eggs we are eating.

When we want to find healthy eggs, it is critical that we look for higher quality free-range organic varieties.  We always want to look for the organic type, meaning the chicken was fed only organic food and not pesticide ridden grains (mainly GMO corn). 

My strong recommendation is to find a local farmer or farmer’s market and purchase your eggs from them opposed to commercially raised chickens found in grocery stores.

There is quite the nutritional difference between organically raised hens to commercially raised hens, including:

-          ¼ less saturated fat

-          2/3 more Vitamin A

-          3 times more Vitamin E

-          2 times more Omega-3 fatty acids

Let’s stay on this topic of Omega-3 fatty acids for a minute. We have all heard that these fatty acids are beneficial and while this is true, we need to make sure we are getting the right types of omega-3 in our diet. There are plant based omega-3’s (usually found in eggs, flaxseed, hemp seed and nuts) and there are animal based omega-3’s (fish, fish oil, krill oil).  While plant based is okay, most of the health benefits from taking omega-3’s come from animal based sources.

 I am not telling you to stop taking your flaxseed (which has ALA) but do your best in supplementing it with animal based sources that have DHA and EPA in it. Again, the health benefits are enormous and most Americans are deficient in omega-3’s.

According to Dr. Joseph Mercola, “Most of your health benefits associated with omega-3 fats are linked to animal-based omega-3 fats like EPA and DHA, not plant-based omega-3 fats like ALA. ALA is converted into EPA and DHA in your body, but only at a very low ratio. Even if you eat large amounts of ALA, your body can only convert very small amounts into EPA and DHA, and only when sufficient enzymes are present”.

Unfortunately, most of the eggs that are found in grocery stores have the ALA type omega-3’s, which is a bit misleading.

In summary:

- Effects on body cholesterol depends on how you are consuming eggs

- Raw yolk and soft boiled are your best choices (You may have concerns about salmonella but if you are truly eating healthy eggs, the risk is minimal. Only sick hens will lay salmonella contaminated eggs. If you just cannot seem to get a raw yolk down, a wise option would be to put it in a smoothie or mixing it up in oatmeal)

- Eggs scrambled, omelets or fried eggs turn into oxidized cholesterol, having detrimental effects on your health

-Key nutrients and antioxidants are found in healthy eggs

- Find a local farmer’s market or someone you trust who is raising hens on their own

-Free range organic are best options

- Don’t believe the Omega-3 claims on commercially produced eggs

When to use Ice or Heat for an injury

This is a subject that I probably talk about nearly every day because of the type of work that I do: treating injuries. It seems that a fair amount of people tend to neglect using one or the other and when they do make an attempt at using ice or heat, it is sometimes used at the wrong times.

So what is the correct way to utilize heat or ice? The best answer is that it depends on the circumstances, such as the type of injury, the individual involved and the duration of the injury. Each injury and each person has their own uniqueness about them so it is sometimes difficult to figure out which is most effective.

Let's start with types of injuries:  

Acute- These are sudden type injuries like a broken bone or sprained ankle where there will be significant swelling and inflammation involved. Acute injuries can last anywhere from 72 hours to 2 weeks. It is during this time, that ice is preferred and necessary. It is necessary to reduce any swelling and to numb the area, which will in turn reduce pain. Adding heat during this time should be avoided because it may actually increase swelling and pressure to the area which could result in increased discomfort.

Chronic- These type of injuries have developed over a course of time and are usually due to older accidents or an overuse syndrome (heavy lifting at work, computer work causing carpal tunnel, etc.). For the most part, heat is indicated for this type of injury unless it is a new aggravation of an older injury and there is swelling and tenderness involved. At this point, ice may be your best option.

Types of Heat and Ice and length of use

Heat: 

There was a time that the good ol' electric heating pad was the preferred choice but we have come a long way since then. While the electric pad is okay, it will distribute dry heat and the most effective source of heat is moist heat. Why? Because moisture will allow the heat to dissipate deeper into the muscles and tissues. If you have an electrical dry pad, you can apply a moist towel to the affected area and then place the pad over the towel ( I have given that recommendation out countless times over the years and no one has been injured....yet!)

A word of caution with electrical heating pads: don't use them in bed. Very easy to fall asleep and the small chance of a malfunction leading to serious injury. 

Other great sources of moist heat include: hot showers or baths, jacuzzi or hot tub, saunas or hot springs.

The general rule of thumb for heat usage is approximately 20 minutes. Anything more is basically useless and can also cause  decreased circulation to the area if used more than the allotted time.

Ice:

This is as easy as it gets. No real reason to go out and spend money when you can just wrap some ice in a towel or ziploc baggie and apply it to the area. Frozen bags of food can also be a temporary remedy. There are some great large and small ice packs to purchase if you did want to spend a little money. 

Another cute option is an ice massage. All you are doing here is filling up a paper cup with water, freezing it, peeling back the rim and massaging the area with the exposed ice.

The length of time to use ice is very important. Basically, you do not want to ice an area for more than 20 minutes at a time. My recommendation is to ice for 20 minutes, remove for another 20 minutes and then re-apply the ice for 20 minutes. Repeat this cycle for 2 hours.

The goal of ice is to numb the area to decrease the pain. At first you will probably feel, well, cold. Followed by burning, aching and finally numbness. At this point, the ice becomes ineffective.

What are some contraindications for Ice/heat (When not to use Ice or heat)

ICE

-decreased or increased sensation

-circulatory conditions

-Raynaud's disease

-High blood pressure

-frostbite

HEAT

 - Inflammation/swelling

 - infections

 - heart conditions

 - metallic implants

Hopefully, this has shed some light on the much debated question of ice or heat. You might get a different opinion from many different people or doctors or people trying to act like doctors but either way when dealing with most types of pain, the application of ice or heat is critical for the healing process.

Are your fruits and veggies clean?

It really seems lately that I have been seeing a big swing to the holistic side of health rather than conventional medicine. 

More and more people are getting on the "natural" bandwagon these days and that is great news! I have been preaching this gospel since Day 1 and will not stop now and it is great to see that people are being swayed in that direction. 

BUT, we have to be careful, real careful. Why? Because just like any industry, the health and wellness industry is all about big bucks and lots of people are profiting because of it. You can find it just about anywhere, "Organic", "All Natural", "Hormone free" and much much more. 

So here we are trying to be good and trying to make the right decisions for our families and it may all be for nothing? Not completely, but there is certainly some clever marketing out there. 

One area that is extremely important and that we need to pay extra attention to is our fruits and vegetables. We all know by now that raw or steamed veggies and fruits can have major health benefits due to the many nutrients it contains. It is always recommended that your veggie to fruit intake ratio should be 2:1, meaning eat twice as many veggies as fruits. This is primarily due to the fructose that is in fruits. While we know that it is natural sugar, it is still important to keep our fructose intake to <25 grams per day. This is especially important if you are diabetic or have blood sugar issues.

Okay, we are aware that fruits and veggies are great for us but how clean are they when we actually get them in our hands? According to the Environmental Working Group (EWG), there is a huge difference between conventionally grown produce (non-organic) and organic produce. They state that there are probably over 50 different chemicals by the time it hits the produce section in your supermarket! Obviously, I am pushing for organic products here but if you decide organic is not for you, please don't stop eating produce all together. Better to have pesticides than no fruits/veggies at all. 

The EWG also goes on to list the cleanest and dirtiest produce after extensive research. Here are the findings:

Dirtiest (Buy these organic)

1

Apples

2

Celery

3

Strawberries

4

Peaches

5

Spinach

6

Nectarines
– imported

7

Grapes – imported

8

Sweet bell peppers

9

Potatoes

10

Blueberries
– domestic

11

Lettuce

12

Kale/collard greens

Cleanest (Lowest in Pesticide)

1

Onions

2

Sweet Corn

3

Pineapples

4

Avocado

5

Asparagus

6

Sweet peas

7

Mangoes

8

Eggplant

9

Cantaloupe
- domestic

10

Kiwi

11

Cabbage

12

Watermelon

13

Sweet potatoes

14

Grapefruit

Some of the conditions that have been linked to long term pesticide use include Parkinson's disease, male infertility, breast cancer, prostate cancer, stillbirths, learning disabilities and some neurological conditions.

Hopefully, this should shed some light on the difference between organic and non-organic produce.  It is essential and absolutely worth the extra money to buy organic.

My suggestion on how to do this are to plant your own garden or if that is not possible, then find local farmer's markets(there are a ton in this area) to get your produce needs met. 

You are taking a big risk with you and your family's health by using non-organic produce. 

Treating stress and depression naturally

Is it actually possible to treat depression naturally and without toxic medications? My answer is a resounding yes! We have been inundated by the mass marketing of multiple medications that will assist us in creating the life we want or to make us happy or to stop making us feel so blue. The fact is that these type of psychiatric medications can cause serious adverse reactions, such as cardiac events, suicidal thoughts, headaches, sexual dysfunction and sudden death. 

Last year, over 700,000 people suffered adverse reactions from these type of medications and there were approximately 42,000 deaths!

My question is why would you put yourself at risk for these possible complications when there are alternative, natural options.

Please don't get me wrong, I personally know over a dozen people(some of who are family members) who are affected by depression and I have numerous patients who are affected by it. I feel a deep compassion for people who have this disorder and that is why I am writing about it....in hopes to persuade some to at least attempt some of these natural solutions.  

I am also not directing or authorizing anyone to go off of their medications unless you talk it over with your medical provider. 

But maybe, just maybe, you can begin the process of controlling this disorder naturally and not relying on these powerful and addicting drugs. It's important to realize that these drugs are not normalizing agents. They are abnormalizing agents and once you can grasp that concept, you might be able to understand why they would provoke a manic episode or be continually linked with sexual dysfunction, suicidal tendencies and death.

I also want to touch on the serotonin link to depression. There have been many studies done on this specific subject with some results indicating that there is a link and others indicating that there is no connection whatsoever. Therefore, this is nothing more than a theory due to repetitive inconclusive studies. Many people hold on to this as a "crutch" maybe because their family physician told them that this is the way they are programmed or the way they were born. This gets many people into a vicious cycle of reliance on medications because of what their doctor told them.

So what can you do to break the pattern and get yourself on a holistic path to mental wellness? 

1. Regular exercise: Studies do confirm that physical activity at least 30 minutes per day are just as effective as anti-depressant drugs. Why? Because it releases endorphins in our bodies, which are the "feel good" hormones in your brain. Find an exercise that you truly enjoy and do it regularly.

2. Volunteer: Helping others when we are in a rut, feeling blue or in a state of despair can dramatically effect our outlook on life. The satisfaction of helping another person or animal, or contributing to a project or topic that you strongly believe in and not expecting anything in return, can boost our mental capacity in a huge way.

3. Get more sleep: We need at least 8 hours of sleep a night. Nearly half of us get less than that. Some tips--cut out TV and electronic use at least 2 hours before you go to bed. In fact, try to decrease electronic use as much as possible. There is no reason (unless it's part of your job or school) to check emails more than once a day, or to continually check and see what people are up to on Facebook. 

Read something positive or spiritual before bedtime. Keep the room cool and dark, get a white noise machine and cut down on alcohol and caffeine use.

4. Enjoy nature and get outside: Vitamin D exposure is essential. In fact, recent studies show that people with the lowest levels of Vitamin D are 11 times more prone to depression than those with normal levels. Despite warnings that the sun is harmful to our skin, getting outside and enjoying everything that nature has to offer is a therapy in itself.

5. Diet: There is now overwhelming research that the foods we take in on a daily basis have a direct impact on our state of mind. Avoiding sugars, lots of grains, pasteurized dairy, processed foods, fast foods, soy products, high intakes of fatty foods, alcohol, caffeine and smoking are the baselines in stabilizing our moods.

Raw foods along with nutrient rich foods are just the beginning in revamping your diet. 

I am always available to do nutritional consultations and determining what foods in your diet need to be decreased and eliminated or increased and added.

Anti-aging tips: The 40 year old way to exercise

I recently started playing flag football in an adult sports league and have quickly learned that my body does not recover as easily as it used to. While I do exercise regularly, these specific type of "quick" movements did quite the number on my body in the days following the first game. 

The problem that most people my age experience is the loss of muscle mass, a problem that gradually increases each year. What does this exactly mean? Basically, that your body is unable to burn as many calories during activity and rest. This also has a direct effect on how the body will shift from muscle to fat. 

Now, even though I consider myself to be in really good shape, why would someone like me get so sore after a 60 minute pick-up game (Other than the fact I tried to put on my best Jerry Rice impersonation)?

The way that I and most people exercise is that way that we have been taught for years (Cardio for 20-45 minutes, upper body day, lower body day, etc, etc.). This type of exercise uses "short fiber muscles" (more on this in a moment) and while this is definitely important, it is also essential that we do get in some peak fitness exercises. I was first introduced to this form of exercise by Dr. Joseph Mercola who runs the website mercola.com

Peak fitness exercises is one of the only exercises that can increase human growth hormone(HGH), which is vital for our overall health and our longevity. After age 40, HGH levels will decrease if the proper steps are not taken. The physiology behind this involves our muscle fibers (slow, fast and super fast) and to increase the HGH levels in our bodies, we must use the super fast fibers. 

This is where peak fitness exercises come in. To utilize the super fast muscles, "burst" exercises are performed. This involves short segments (30 seconds) at a very high intensity rate (recumbent bike or treadmill is best) followed by a period of rest (90 seconds ). Now the number of times or repetitions will depend on your fitness level. If you are not used to working out, it is probably best to start out with 3 or 4 repetitions of this cycle and gradually work your way up to 8 total repetitions. 

So, just to break it down for you: 3 minutes of a warm-up, followed by a 30 second burst of high intensity pedaling, followed by 90 seconds of recovery. Do this 3-8 more times, again, depending on your fitness levels. Finish off with a cool down period of 2 minutes.  If you are able to do this 8 times, then this workout should take about 20 minutes.

Besides the enormous benefit of increasing your HGH levels as stated above, the other major effect of this type of exercise is it's fat burning capabilities. If you have had trouble burning off that mid portion of your belly or the flab on your sides, you owe it to yourself to at least explore and research this increasingly popular form of exercise.

In closing, while I would never deter you from doing your regular exercise, this might be a nice little spice to add to your routine. Additionally, Dr. Mercola advises to do this type of exercise only 1-2 times per week to prevent "burn out". 

It is also very important to add strength training to your routine because,remember, the more muscle you have the more calories you burn which will eventually cut down fat stores.

Since I have added this to my weekly workouts, I have noticed more endurance with my swimming and jogging workouts, more overall strength and less soreness after trying to re-live my football playing days :)

Children, diets and medication

I had a patient come to me recently for advice on her 8 year old daughter, who had been diagnosed with acid reflux and put on a strong regimen of prescription medications by her pediatrician. Additionally, her teacher suggested that she may have a hyperactivity problem and be "attention deficit".

Today, parents are being hoodwinked into the mainstream thinking that their kids could benefit from medications. In fact, a recent study done by Medco Health Solutions revealed that 1 in 4 insured children in the U.S. are taking prescription medication for a chronic health problem! For kids 10-19, the figure goes up even higher to 30%.

Some other staggering facts:

-girls aged 10-19 taking medications for type 2 diabetes has increased 200% since 2001

-medications for acid reflux and heartburn has jumped 147% since 2001 for adolescents.

-asthma and allergy medications have tripled in usage for kids 6-18

But if those numbers do not concern you too much, more than likely these will: In the year 2007 alone, half a million children and teenagers were given at least one prescription for an antipsychotic drug! This includes approximately 20,000 kids under the age of 6! These drugs are being handed out for symptoms of depression, anxiety and attention deficit disorder. These same drugs are given to adults for bipolar disorder and schizophrenia.

Some common side effects with these types of medications include drowsiness, fatigue, increased appetite, upper respiratory tract infection, vomiting, coughing, fever, tremors, dizziness and urinary incontinence.

And you wonder why you have gone through 15 different babysitters in the past year!

On a more serious note, major side effects from these medications include permanent muscle tics, hormone disruption, high blood sugar leading to diabetes and sometimes even death.

As a parent or guardian, it's important to realize that the leading diseases today are diet related, such as obesity, heart disease, diabetes and yes, even cancer. To take a prescription medication for a lifestyle related condition can turn disastrous--it is not going to help your child in the long run and probably going to lead to harmful side effects.

So other than being a healthy role model for your child, what else can you possibly do? Here are a few starting tips:

-Start with breastfeeding (if applicable, of course) and avoid baby formulas as much as possible, especially soy formulas.

-Take a close look at your child's diet: Avoiding sugar and pasteurized dairy are great starts

-Get your child active. Get them outside at least 30 minutes per day for some form of exercise

-Toss out the electronics! That's right, I said it! Okay, let's be realistic..how about limiting computer, TV and video game use to only  1-2 hours per week. It CAN be done.  30 % of US children are considered overweight!

-Research vaccinations: Very sensitive topic but please do your due diligence on this.

-Avoid antibiotics and over-the-counter medications: Usually riddled with chemicals and toxins, your child's immune system needs to develop properly and treating a fever with this junk just suppresses the normal functioning immunity. The only time it may be needed is if a fever reaches 104 degrees or higher.

Don't follow this disturbing trend if your child's doctor is recommending a medication. Do the proper research and arm yourself with the proper questions before you take part in this. If your child is already on a medication, then you owe it to yourself and your child to take the proper steps in guiding them to live a natural lifestyle and not become dependent on any medication.

How diet and exercise influences your arthritis pain

Now that I am in my "early" forties, I am starting to experience the aches and pains that I have often heard from my patients over the years. While mine are minimal, for others the chronic inflammation of arthritic pain can be overwhelming and downright restricting.

I am definitely not big on prescription medications, unless absolutely necessary. So what other alternatives are there? 

Diet is probably the first thing that you need to look at followed closely by your exercise routine.

Hopefully by following these guidelines, you can begin your path in seeing significant changes in your pain and stiffness in as little as six weeks:

Eat spices and herbs: these are powerful antioxidants which help with reducing inflammation.  

Ginger is an extremely potent and powerful spice that has huge anti-inflammatory properties, as well as a strong antioxidant and immune system booster.

Cinnamon, nutmeg, cayenne, garlic, turmeric, rosemary and basil are some other very important ingredients that can have a profound effect on the joint pain that comes with arthritis.  

Omega-3 fats: Getting enough of these good fats in such things as flax seed, fish or krill oils. Omega 3's stimulate the production of leukotrienes, which are compounds that inhibit inflammation.

Apple cider vinegar: has been shown to ease the effects of joint and muscle pain.

Chlorophyll: drinking green barley or wheat grass every day can assist in removing excess heavy metals from the joints.

Avoid the following: caffeinated beverages especially sodas, pasteurized dairy (milk, yogurt, cheeses, etc.),processed foods, refined sugars,alcohol,tobacco products.

There should be a fine balance in your diet--no extreme diets such as high protein, no carb, no fat. Remember, some saturated fats such as olive oils, coconut oil and animal fats (hormone, antibiotic free and grass fed, of course) are necessary for optimal health.

As far as supplementation, we have all heard glucosamine and magnesium can have beneficial results. Depending on the type of supplement, that may or may not be true. My belief with supplements is don't go overboard. Start with krill oil or good quality fish oil, use cod liver oil or coconut oil, take an enzyme supplement and also look for an oral chelation supplement to remove any harmful toxins in the joints such as aluminum or mercury.

As far as exercise is concerned, it's pretty simple. Don't stop!! I know that the pain with arthritis can be very painful at times, however, refraining from even gentle exercise can begin to have a profound effect on the way you feel. Things like Yoga, Tai Chi, are good beginning type forms of exercises. Brisk walking, swimming, aqua aerobics, stretching are also recommended. 

My recommendation is to journal your exercise routine from the very beginning and jot things down such as what you did, how did you feel during and afterward, the duration, how many sets/reps, and try to narrow down to what provokes,aggravates and alleviates the symptoms.

A final note is the importance of hydration. Whether you workout or not, this is crucial for cellular function.  Senior citizens are hospitalized today more for dehydration than any other condition and dehydration symptoms appear usually too late. Making sure that you are drinking at least a liter a day of good quality water is essential for joint and bone integrity.

Does it matter what time of day we exercise? Absolutely!

If you have been regularly exercising but still experience sluggishness, fatigue or those unwanted pounds are not coming off, you may want to consider when your workout time is. Recent research has shown that those who exercise first thing in the morning and before breakfast have had the most success with weight loss and overall good health. 

Why does this matter? Both exercise and fasting together will force the breakdown of fat and glycogen, which is essential for energy. The sympathetic nervous system plays a large role here because this system controls your body's fat burning processes and is activated by lack of food and exercising(this is what you want).

On the other hand, exercising after a meal will actually slow down the sympathetic nervous system and have the exact opposite effect on fat burning. 

Of course, I know there are some people who simply cannot exercise on an empty stomach, maybe due to blood sugar concerns. So what is the answer for them? If you absolutely need something before your workout, I would recommend a small protein shake with healthy fruits and a quality whey protein powder.

This can aid in increasing your metabolism and additionally help with muscle building. If you have an under active thyroid, this can really help boost your thyroid levels. 

Another big factor here in fasting (not eating before your workout) is the huge role it plays in fighting insulin resistance. If you have diabetes or pre-diabetic, you know that the regulation of your insulin levels are crucial. For that matter, even if you are not diabetic, proper function of insulin levels is extremely important for overall health.

In conclusion, what we eat or don't eat before a workout can have a direct effect on our workout performance. This is why I recommend not eating anything, if possible, to optimize fat burning processes. For me, working out first thing in the morning is the logical answer for maximum health. 
Working out first thing in the morning also let's us "get it out of the way" for the day. This way, there are no excuses that can pop up during the day to prevent us from hitting the gym later in the day. Also, drinking pure water throughout your workout is key and not "Vitamin water" or any other sugary energy drinks that can have very negative effects on the body no matter when you workout.

Chronic Headaches? Take a closer look at your diet

If your one of the approximately 45 million Americans who get regular headaches, one of the most common culprits identified by health practitioners is our nutritional lifestyles. Whether it's a migraine or tension type headache, at least a third of all headache sufferers have one or more food triggers.

Let's first discuss the foods that you typically want to avoid if you are overcome by chronic headaches:

-Caffeine: OMG..What will you do without your Starbucks!? The debate on whether or not caffeine is beneficial or a trigger for headaches still goes on. Some experts claim that caffeine is usually the number one trigger for headaches, while others contend that consuming little or no caffeine can actually provoke a headache. If you are a regular coffee drinker, blood vessels of the brain become sort of sensitized to caffeine's effects. Completely eliminating or even cutting back could cause a "rebound" headache in some patients. However, people with chronic headaches should ultimately eliminate caffeine from their regular diet. But instead of quitting abruptly, it is always wise to taper off. For example, if you consume 2-3 cups per day, take it down to 1-2 for about a week and then substitute decaf for one of your daily servings. After that, you may want to dilute your regular coffee with decaf until you feel you are capable of quitting entirely.

-Food additives: I talked in my previous blog about some ingredients you should look out for even if you don't suffer from headaches. One of the bigger ones is monosodium glutamate (MSG), which is found in a surprising number of foods and even in some vaccinations! Also, look out for nitrates or nitrites which are generally found in processed meats (hot dogs, lunch meats, etc.). 

Look for artificial colorings that will read "Blue #1" "Red #3" or "Red #40", just to name a few--these are just to make the food or drink appear "appetizing". They have no nutritional benefit and lead not only to headaches but many other chronic conditions as well.  Look at the obvious junk foods that are riddled with these but also look at condiments, dressings and sauces.

Artificial sweeteners such as Aspartame, which is found in NutraSweet or Splenda, chewing gum, candies, some coffees and much more, is carcinogenic and has a profound effect on the immune system and brain receptors.

Other additives to pay close attention to is high fructose corn syrup, trans fats, sodium sulphite, sulphur dioxide and potassium bromate.

-High fats foods: While I do recommend some saturated fats such as clean animal meats, high fat foods to avoid are found in ALL fast foods, partially hydrogenated oils and ALL processed foods, just to name a few.

-Fermented or aged foods: The fermentation process produces tyramine, which can cause vascular spasms. Of course, some main foods to avoid are cheeses and red wines (My Italian blood won't allow me to get headaches just for this reason alone!)

Now that we know what are some possible offenders, let's now look at some foods that can actually help.

-Omega-3 fatty acids: These are the helpful fats that are found in fish, olive oils and flaxseeds. Why are these so beneficial? Because they produce chemicals in the body that actually inhibit inflammation.

-Magnesium: Ideally, getting this from your diet is best. Foods such as almonds and green leafy vegetables are the most popular. But if you are unable to get this in your regular diet, taking a supplement is highly recommended.

-Water: Cannot be emphasized enough. This is highly underestimated by most people but staying hydrated is a key to ward off headaches and other chronic illnesses.Please refer to my website for my topic on "Water and Chronic illness(http://www.barattawellness.com/webdocs/waterandchronicillness.htm) to find out why staying consistently hydrated can pay huge dividends for your health.

Finally, if you are experiencing regular headaches, it is a good idea to keep a food and lifestyle diary. Write down everything you consume and specific patterns that precede your headaches, such as exercise, sleep, stress levels, etc. After a few weeks, you may be surprised by some likely connections.

Read Ingredients, not fancy labels

I always get a kick out of the false advertising that food companies are so clever at. When people pick up a product, they may read things that say: "No trans fats", "heart healthy", "high in fiber", "fortified with Vitamin D" and other savvy marketing gems.  We see that, look at the nutritional charts on the sides and assume that this product must be somewhat healthy for us.
But when we look closely at the ingredients, we notice in small print that it is loaded with garbage such as High fructose corn syrup(hfcs), hydrogenated oils, aspartame, soy lecithin and an array of other dangerous toxins.    

As a society, we have been hammered with the importance of calories, fat intake, sodium levels and all of the items typically found on a nutrition label. Yes, I know, these are all important but a lot can be solved just by reading the ingredients labels.
Let's use an example of bread. The unsuspecting consumer will pick up a loaf of wholesome whole wheat bread and the package reads " high in fiber","multigrain", and "no trans fat". Sounds healthy, right? But if you carefully glance at the ingredients, you find high fructose corn syrup (which is in many breads). So answer the question, "Is this a healthy option?" 

Food companies know the buzz words that we are looking for. Most of have the sense to realize that white bread is bad for us, that high calories, lots of sodium and trans fats are dangerous.
But what is the point in trying to avoid all this when there is an added ingredient( hfcs) that is a culprit in everything from obesity to acid reflux to chronic fatigue syndrome.
The answer to optimal health here is not to watch every calorie or ounce of fat but to avoid key ingredients in foods.
We haven't even begun to talk about GMO's, which are found in approximately 60 percent of supermarket foods. Basically, GMO's are made by "forcing genes from one species, such as bacteria, viruses, animals or humans, into the dna of a food crop or animal to introduce a new trait".
 

So what ingredients do we need to be aware of? Here is a partial list: 

-Hfcs 

-anything with soy in it

-aspartame or neotame

-hydrogenated or partially hydrogenated anything

-corn syrup

-sucrose

-sucralose

-expressed oils

-sugars

-pasteurized products

-Monosodium Glutamate (MSG)

-sodium nitrate and benzoate

-potassium bromate

-food dyes

-bha and bht

-trans fats

-propyl gallte

-olestra

-sodium chloride

-protein isolate

-condensed milk

-malt syrup

-vegetable fat

-maltose

-xanthan gum

-isoflavones

-textured vegetable protein

-equal or nutrasweet

-modified food starch

-hydrolyzed vegetable oils

Reading ingredients is far more important than deceiving nutritional values, which can lead many of us down the wrong road to poor health.