A Routine of Behaviors
Constructing, Changing, and Focusing on HABITS Time and the concept of the new year often serve as symbolic markers that can influence individuals to reflect on their habits and consider making positive changes. Habit: a settled or regular tendency or practice, especially one that is hard to give up. When we don’t give ourselves adequate time to reinforce the behaviors that support affirmative change, frustration typically follows with feelings of weakness and shame. Gut Driven and The Reset 90/10 program encourage progress, not perfection, and momentum to find habits that generate a person that flourishes in a world bombarded with ultra- processed foods, magic pills, and injections that will never develop the ability to get to know their bodies in a way that thrives, age gracefully, and attaches kindness to the fear of change. Below are several frequently asked questions by those looking to make sustainable change. Becoming open to appropriate shifts is a big part of supporting new habits. Adapt and expand on these inquiries based on the specific context and nature of the change you are considering. How long does it take to form new eating habits? It’s essential to recognize that breaking a pattern involves more than just the passage of time. Successful habit change often requires a combination of factors. Twenty-one days is an adequate timeline to streamline change, but the duration depends on factors such as individual differences, the complexity of behavior, and the level of commitment. I prefer a more lenient approach and favor progress, not perfection, as a successful stepping stone required to establish or break a habit. My 21-day reset presents as a jump-start of mindfulness and awareness. This foundational approach defines establishing goals and identifying triggers that often sabotage one’s best efforts. With a more sympathetic and supportive approach, maintenance and overcoming discouraging scenarios become effortless when focusing on progress rather than strict adherence. What is the best way to start when you want to change your eating habits? Small steps lead to giant strides. As we are all unique in physiologies, what works for one may not work for another. Try to sidestep the dieting mentality and look for gains with whatever goals you set. The desire to make affirmative change requires ongoing effort and dedication, but your chances of succeeding increase when you prioritize your health and seek support for accountability (whether from a friend or professional). If you want to enhance your health, kick off with a strategy. For example, if clean eating practices are high on your goal list, start with a meal plan, clean out your pantry, eliminate tempting foods, and create a space where your goals are supported. When you understand and accept that change takes time, advancement with new methods and skills is an opportunity for growth and a solid foundation of sustainable habits. How do you overcome challenges that may crop up as you form new eating habits? Pay attention. Awareness of what you eat and how it makes you feel is crucial. Be present and listen to your body as becoming more connected to how you feel after a meal reinforces behaviors and supports new habits. Consistency and regularly practicing the desired behavior contribute to habit formation. As life has it, it’s expected that one indulges and goes off the rails occasionally and subsequently gets discouraged, but when a solid groundwork is established, your chances of bouncing back come with ease. Learn from your setbacks and see them as an occasion to practice self compassion, not shame. Whooping it up occasionally should bring you joy because one has that safety net of preferred habits to return to the next day, after vacation, or during times of celebration. Becoming flexible with your new and improved mindset will not only create sustainable habits but will allow the celebration of those small and substantial victories along the way. Ensure that your new and improved habits prioritize your physical and mental well-being, such as exercise, meditation, and quality sleep. Whether your goal is to break a habit or start forming newer, revised ones, recognize that the habit-forming process is gradual. It is essential to be patient and to celebrate successes. Revisit these new milestones periodically and adjust as needed.
The Inner Workings of Insulin
Inflammation and the Intricate Balance of Body, Mind, and Spirit Let’s focus on the enormous dynamic of excessive insulin contributing to inflammation. Glucose is our primary energy source and vital for the body’s cells, brain, and nervous system. Insulin helps your body turn blood sugar (glucose) into crucial energy. During the digestion of foods, insulin, a hormone, is released by the pancreas. Insulin controls how much sugar is in your blood. Insulin aids in the transport of glucose into the body’s cells. The liver and muscles store the excess energy as either glycogen (short-term storage) or triglycerides in fatty cells. Depending on the size and content of the meal, your blood glucose should respond slightly, rising. Insulin then makes its way from the pancreas into the blood. This energy (our food supply) moves into our cells and metabolizes efficiently when we give our bodies the most beneficial foods. The insulin levels in our blood slow and stop until we need the energy again. However, when we feed our bodies too many inflammatory foods, such as processed white flour, sugars, GMO foods, and saturated fats, we lose control of the release of sugar into our blood. Improper food combinations (sugar, ultra processed foods, alcohols, additives, preservatives, and pesticides) can stop food conversion to energy by blocking the proper cell absorption and toxin elimination. High insulin levels are a precursor to heart, kidney, eyes, and brain issues. Elevated blood glucose also poses a risk of elevated cholesterol levels, possibly manifesting in raised total cholesterol and affecting the balance of LDL and HDL levels. When our pancreas is taxed from the overproduction of insulin, insulin produced from the pancreas is endangered, and cells do not respond well to using glucose from our blood for energy. Inflammation is the body’s negative response to insulin resistance. The proper balance of favorable blood sugar is vital. Supporting erratic blood sugar levels and insulin production can be accomplished by: Eating more fiber Diversity with colorful fruits and vegetables Reducing added sugar intake Cooking with herbs and spices Avoiding high amounts of saturated fats Stress reduction Quality sleep Hydration Weight management Often, fruit gets a bad rap in conjunction with insulin responses. Eating fruit alone in the morning gives you instant energy, satiates, and digests quickly without stress to the stomach lining. For example, if you suspect your digestive system is compromised, eating oatmeal with almonds and blueberries will not immediately convert energy into your cells as efficient energy. The fat and protein only worsen inflammation if you suspect insulin resistance or want to reduce excess cholesterol in your blood. With the most active and disciplined eaters will hold onto excess weight in the form of bloating, toxins, undigested foods, and bacteria still in the gut when there is compromised health. The liver synthesizes and regulates lipids (fats). Factors such as a healthy diet, regular exercise, and weight management can address low-grade inflammation, insulin resistance, and the progression of metabolic disorders. The right combinations of plant-based foods eaten at the correct times will fuel the cells, detoxify, and eliminate existing inflammation. Plant-based nutrition contains essential amino acids, vitamins, and minerals, contributing to the body’s alkalinity. While healthy fat and protein are critical components in a healthy diet, consuming them in moderation and as part of a well-balanced diet to support overall health, including liver function, is crucial. The most common ailment associated with insulin resistance is diabetes. Diabetes is present when insufficient insulin production occurs, or insulin resistance develops. A type 1 Diabetic is born with this disease and cannot produce any or enough insulin. Type 2 Diabetes develops from resistance to insulin or a lack of sufficient healthy volume of insulin. Hyperglycemia and diabetes correlate to high glucose (sugar) in the blood and the body not using or producing enough insulin for energy use. Various excessive stressors affect cortisol released into the body and target specific organs, causing more inflammatory responses. Increased cortisol levels also raise insulin. Give yourself plenty of downtime and self-care practices. At times, the body perceives excess exercise as stress. Becoming mindful that too much can be damaging at times is positive consciousness. What works for one person may not work as effectively for another regarding stress management, so seeking personalized guidance and support is crucial if needed. Determining the most appropriate diet for your specific situation is within your grasp. Eliminate inflammation and lower health risks associated with blood sugar regulation. Heal with adequate glucose as more plant-based meals provide vital macro and micronutrients. Focus on the present moment, reduce stress, and positively influence the body’s hormonal balance with balance to body, mind, and spirit. In good health!
What Does Your Health Journey Look Like?
Are You Doing the Work? We are all on a different journey, but the basic skills remain constant: Are you eating enough fruits, vegetables, and whole grains to meet the daily requirements of fiber? (Less than 5% of Americans meet the daily recommended necessity of fiber for a healthy functional digestive tract). Gain access to many more of my fiber-rich, macro-balanced, and gut-friendly recipes here. Are meal prep and planning working efficiently and effectively to reinforce those goals? Get tips and outlines for successful meal production here. Do you have a positive support system you can rely on? Support starts with taking the first step to make affirmative change. Supportive pillars could be friends, family, and trusted professionals willing to discuss and guide you. Build on self-advocacy and the physical and mental aspects of balance here. How are your sleep patterns? Restorative sleep is essential for a healthy functioning immune system. Creating a restful environment is attainable with the awareness of its crucial evaluation. Does the thought of change hold you back? Uncertainty in life is fear. Most of us would rather avoid change because we are fearful of failure. While it’s natural to feel apprehensive, the benefits outweigh the risks. Just as our typical routines make us feel secure, if you think your “normal” may need some tweaking, pushing out of that comfort zone for your best health should be far more rewarding than feeling stuck and uncertain. Cultivating a new growth mindset is attainable and holds more value as that foundation strengthens one day at a time. Does stress rule your days? Finding ways to alleviate anxiety, fear, and the burdens associated with stress is not far-fetched when you give it attention. Therapy, exercise, meditation, and community are just a handful of avenues one can pursue when attempting to unlock unhealthy patterns, trauma, self-sabotage, and coping mechanisms associated with the troublesome aftermath of stress. Read more here on chronic stress’s effects on whole-body health and healing. Our experiences and goals may vary, so exploring what practices you want to change is valuable and essential for transition. From there, we dismiss what is ineffective and counterproductive. From there, meaningful progress is within your grasp. Consistency, diversity, and small shifts are the development of a positive transition and your most robust health. I’ll guide and encourage you to find out what works best for you, but dedication is crucial. I may make it look easy but making time, embracing moments, and becoming aware of what transformation looks like can be grasped with a mindset shift. I have become very aligned with my health in the last several years. How connected are you with yourself? Who else is going to initiate lifestyle modifications and gains in your health? If you change nothing, nothing will change. If more support and guidance interest you, please reach out for more information and navigation skills. Accountability coaching aids in defining and refining goals and plans to achieve a client’s objective. Progress in favor of perfection creates gains. Putting in the effort and making small, sustainable strides in your journey for optimal wellness lays a favorable foundation for progress. A beautiful day begins with a beautiful mindset. Your journey and the road to better health is attainable with attention to body, mind, and spirit. Thank you for being part of this community of focus and like-minded consciousness. In good health!
Reflecting On Hope
Hope is an optimistic state of mind that is based on an expectation of positive outcomes concerning events and circumstances in one’ life or the world at large. As a verb, its definitions include: “expect with confidence” and “to cherish a desire with anticipation”. (From Wikipedia) I was pleasantly surprised when reading the above definition of hope. As someone who aspires to not lose sight of faith and optimism in my journey for robust health and wellness, I’m often encouraged by the simplicity of this four-letter word. Hopefulness is a human need that creates achievement. With hope, one can quickly become fulfilled. An optimistic outlook on health may help those concerned with longevity and lowering risks of chronic, autoimmune, and cardiovascular disease. With mental health, holding onto hope requires the delicate balance of being open-minded to the fact the future is unpredictable and looking back on the past spiritually cripples. Living in the present is essential for progress, new possibilities, and ultimately prevailing mentally and physically. When a problem or health risk presents itself, we want answers and solutions quickly, but that typically works out poorly. There are inevitable twists and turns in life, and approaching these bumps along the way is most likely smoother with a rose-colored mindset. That positivity is your foundational approach to accomplishments and goal-setting strategies. Building on hope strengthens the commitment and the endurance to act on this goal. Developing more hope: If cultivating more hope sounds appealing, let’s unlock some key strategies to further that intention. Any goal needs patience and time. We all have ups and downs to deal with daily, but if we recognize that situations in life can and will get better, we already have a good dose of hope in our back pocket to rely on. Permitting yourself to be hopeful gets one out the gate and on their way to brainstorming solutions. Act on your intentions. Any goal needs movement for progress. Grab that bull by the horns and make whatever is in your heart happen. Nurturing that message and ideology of hope by looking beyond your reflection in the mirror and spending some time helping others by volunteering your time or just lending an ear to someone who may need your assistance is progress and an excellent way to create a ripple effect for those around you. Having a support system, whether that would be a friend, coach, or loved one, can help keep you focused and encouraged. Remember to celebrate your accomplishments or the success stories of others. Becoming more grateful for your triumphs and those in your community reestablishes hopefulness. The more positive personal experiences, core values, growth, purpose, and support one approach, the more resilience we harness. In our world today, it is easy to let personal and world events leave us feeling hopeless. It is okay to limit your sad news intake and a considerable healthy choice at that. Tune into that harnessed hope you’ve stashed away in your back pocket when the world tilts. Utilize the power of uncertainty to your advantage and make hope the security blanket that will see you through any storm. Storms pass; control what you can, and always keep your eyes open for joyful moments to restore and reinforce purpose…and hope for all. In good health!
Wellness
What Encompasses the Quest for Health? As 2023 leaves us and 2024 is on the horizon, we all aspire to positive change and a brighter life outlook. When pursuing transformative endeavors, where does one begin, and is it as easy as some make it look? It’s not a simple flick of the switch; however, becoming healthier can be one of the most rewarding experiences if pursued graciously.Change comes about when one intends to alter or modify. A shift of sorts is not about dieting for several weeks. Most fail because we tend to take on too much too soon and get discouraged.Developing skills and the best mindset explores finding balance and progress in every aspect of wellness. Showing up for your goals is crucial as you explore what works best for your unique lifestyle. Some days will yield tremendous accomplishments, and others will seem fruitless, but westay true to our vision despite what life throws at us.Any deviation is a curveball that will pass if the mindset stays true to its intentions. Self-care may be a buzzword, but it inherently emphasizes taking deliberate actions to maintain one’s physical, mental, and emotional well-being. To find meaning in this jargon that, at times, is perceived as selfish, one must effectively commit to reasonable improvements without guilt or shame.Sensible self-care is your responsibility and a healthy approach to wellness. To become genuinely on point with an objective for robust health, let’s unlock some key strategies you will keep close as we ring in 2024, the year of your finest health and well-being. Physical Wellness – Recognizing and achieving the need for physical well-being through consistent activity, nourishment, rest, preventative care, and mindfulness. Building on improved habits like sleep, exercise, preventative care, and stress management, in addition to limiting alcohol, smoking, and inflammatory foods, is foundational progress. Intellectual Wellness – Nurturing creative abilities and stimulating the mind with new adventures, community involvement, a second language, art, or reading. Be open to new ideas like a lecture, an art show, board games, or anything that stimulates creative thinking and views. Emotional Wellness – The ability and mindset to successfully handle life’s stressors. Becoming more active or relaxing and embracing self-care can be a positive commitment if done only 15 minutes per day. Expressing your emotions like laughter is a great medicine to improve mental health, as is venting appropriately. Venting is not the same as asking for help but more of an opportunity to share those feelings out loud if need be. If punching a pillow does the trick, it’s an inexpensive way to express emotions. When more emotionally balanced, we can accept and love ourselves and those around us. Social Wellness – Developing a solid sense of connection within one’s community and nurturing a positive support system lends to social wellness. Nurture meaningful connections with friends and family and engage with community members. As we feel more connected to others and confident with who we are, we build and contribute to healthy and respectful relationships. Spiritual Wellness – Spiritual health encourages the search for a deeper meaning in one’s life. When we acknowledge a higher power and practice a dedication to faith, we can enhance clarity in everyday choices. Additionally, we become more consistent with beliefs and moral principles. Spending time alone or in a group setting and acknowledging spiritual wellness also reinforces our relationship with ourselves. Occupational Wellness – The ability to balance career and leisure in a way that promotes health, personal achievement, and enrichment. We all want a financially rewarding job, but pursuing occupational wellness extends beyond the monetary value and encourages one to pursue the opportunities that bring about individual satisfaction, purpose, and direction. Environmental Wellness – Becoming more conscious of our environment and trying to protect the Earth is vital to environmental well-being. Living in harmony with the social environment could involve walking or riding a bike whenever possible, but it can also aid in physical wellness. When we are more conscious of hazards such as air and water pollution, we can attempt to do better to preserve our resources by not contributing to the problem. Minimizing the use of chemicals, conserving energy at home with appliances, and recycling can further awareness on the subject. Enjoy and appreciate our natural resources and build on your environmental health. In your pursuit of optimizing lifestyle medicine practices, becoming drug-free, and incorporating more fruits, vegetables, and whole grains into your rotation,remember baby steps, mindset, intentions, and the required effort you will make each day as you strengthen your body, mind, and spirit well into next year, the year after and so on. Happy, healthy, and balanced. In good health!
Accessing the Key to Longevity
What influences a superior outcome? Longevity is the catchphrase for the upcoming year. It’s a hot topic as compelling progress is made daily in medical research. Science is continuously pursuing topics on age-related disease, aging gracefully, and appreciating optimal health and well-being, but what lifestyle practices are associated with quality life expectancy? And how does one embrace that payoff greatly influenced by genetics, the environment, and lifestyle? How does genetics impact the aging process? In various studies, our DNA, inherited from generations before us, is said to determine between 20-40% of life expectancy. Our biological makeup’s role in declining healthy tissues and organs is studied in detail, but lifestyle choices can often override genetic predispositions. Supporting and advocating for your best health is the journey, so let’s unlock some key factors. The Environment: Prolonged exposure to pollutants and toxins can interfere with healthy cells and affect some individuals more than others. For example, mold in and around our homes is typical and challenging to control entirely. Check familiar places around your home and take measures to prevent and remove harmful strains if you suspect or can visually see growth on paper products, cardboard, ceiling tiles, or wood products. The repercussions and health issues associated with toxic mold are asthma, rashes, upper respiratory infections, chronic sinus infections, and sore throats. Stress Management: Practicing mindfulness and relaxation techniques that alleviate the burden of stress helps avoid gene expression associated with chronic stress. With prolonged stress responses, the body becomes weak and susceptible to illness. Nutrition: Dietary patterns affect genes connected to the development of metabolic health, inflammation, and disease risk. Limiting overly processed foods, added sugars, and saturated fats is a step toward better health. In addition, highlighting a diet rich in antioxidants from whole intact foods like fruits, vegetables, whole grains, and lean proteins contributes to less oxidative stress and overall cellular improvements. Restorative Sleep: Quality sleep is 7-9 hours of uninterrupted rest. The benefits of gene regulation are that it improves metabolism, immune health, and cognitive functions. Daily Movement: Regular exercise is associated with less inflammation, muscle growth, metabolism, and cardiovascular health. Movement is fundamental to good health and a body that will reward you for your efforts later in life. Furthermore, it’s not just the physical attributes. Regular exercise aids proper digestion, improves brain health, and strengthens immunity. Use the stairs, walk more, and use weights and your body’s resistance to reduce the risk of disease, reinforce bone and muscle structure, and improve your ability to conquer everyday activities. Social Interactions: Connecting to the community and supportive social networks influence mental health, stress responses, and balance. Strong relationships are linked to enhanced health and robust aging. Advocate for your health by getting in tune with longevity and its perks. One can alter an unfavorable outcome with a heightened awareness, purpose, and meaning. Activating or suppressing specific genes may lead to diverse health outcomes. However, it is essential to note that as we are all unique in our physiologies, responses may vary in genetics and circumstances, such as access to healthcare and other factors discussed above. Engaging in positive lifestyle practices sets the stage for healthful payback for the time and effort invested. While there is no guarantee, awareness, and enlightenment on the subject put one in a position to choose and change if need be. The outcome of death is inevitable, but instead of fearing the unavoidable, wouldn’t it make more sense to support and forecast sunnier days, vitality, and robust golden years? It’s never too late to start! In good health!
Bouncing Back from an Illness
Reflection on First-Rate Recovery Nearly every sickness has one recommended remedy: rest, and lots of it. Bouncing back reinforces that we have established a solid foundation of habits supporting physical and mental strength. When one develops, supports, and nurtures that inner resilience, we become equipped to deal with what we face in the future. Why do some recover more quickly than others in a health crisis? What positive factors influence vitality, and why is it essential to establish that baseline? Can utilization of our inner strengths optimize overall well-being? How do you feel about a comprehensive intervention to aid in identifying weaknesses and achieving your best, most robust, and fulfilling journey with your health? Mindset Matters: Let’s start with the psychological side of change. We are all too familiar with rationalizing gaps in consistency when it comes to progress with our well-being. We know the imbalance but tend to file those goals away for a better time. Opportunities seem more accessible for others, and excuses pile high. Does that sound familiar? Self-esteem closely aligns with resiliency and is greatly influenced by the mindset we embrace. Resiliency comes about with the challenge of adversity. If life and health were a bowl of cherries, we would quickly become accustomed to bliss. As life has it, though, difficulties require one to shift, confront and adapt. When our frame of mind is positive, that inner strength shines in full force. Self-care Anything we deliberately do with our well-being in mind constitutes self-care. The number one improvement most of us could make is getting quality, restorative sleep. Healthful shuteye allows for the body to repair on a cellular level increasing biological functions we deplete daily. Conscious progress with your needs, whether physical, mental, or spiritual, lends to reduced stress responses, a lower risk of illness, and increased energy. Stay Active – It’s easy to get down on yourself when attempting consistency with regular movement. It’ not impossible, though. Small, specific goals and progress overtime are fantastic avenues to implement physical activity. Mini realistic goals add up. Pick something meaningful to begin. Remember not to be so hard on yourself as you kick off your intentions. A simple 10-minute walk has been inspiring for many who want to develop consistency. Those 10-minute walks evolve into much more over time as your mood improves, your health is enhanced, and your achievements are recognized. Don’t give up; you are worth the effort. Always consult your trusted physician if you are over 40 and have not routinely embarked on daily movement. Revisit Goals – Small steps set one up for achievable results. When we put effort into a goal, we build confidence and heighten a sense of achievement that keeps us focused and accountable. Find Meaning and Hope – Purpose is what fulfills. Practice gratitude and focus on contentment, whether in relationships, career, or personal growth. Reframe negative thoughts and view setbacks as opportunities for growth and advancement. This self-awareness sharpens one’s ability to recover from stressful situations and recognize when additional support is needed. Improve Upon Calm – Coping strategies may include meditation, reflection, social support, breathing exercises, journaling, nutrition, and physical movement to lessen anxiety. Nutrition – We could all take a page from the inhabitants of the Blue Zones on this bullet point. Adopting a lifestyle that contains less processed and more whole-food options has inspired these societies to achieve quality longevity. They enjoy wholesome food but are mindful of portions. They cook mostly at home with fresh vegetables, fruits, whole grains, lean proteins, and low-fat options—balance, variety, and keeping inflammatory choices to a minimum. Support – Relationships with trusted individuals aid in developing a supportive network. Life will teach us great lessons when we show up for education. Development of your skills reinforces strengths. We become enlightened, disciplined, and eager for the next adventure. Good or bad, as it happens to the best of us, we rebound, rally, and overcome. In good health!
Heartburn, Reflux, and Gerd
Is this common or a precursor to bigger health complications? Is there a constant burning within? Is the annoyance occasional? Do you carry a bottle of Tums around in your bag? Have you been told you must take a prescription proton pump inhibitor indefinitely? That mild burning sensation in and around your mid-chest area comes and goes, most often after meals or around bedtime when lying down. We all experience a little discomfort here and there with a spicy meal, overindulgence, or acidic foods, but when should there be concern Occasional acid reflux is not typically associated with severe complications or long-term illness. However, when reflux is left untreated or occurs more frequently, it can intensify conditions like Barrett’s esophagus, ulcers, esophagitis, or esophageal strictures, which is an abnormal narrowing of the esophagus. These chronic circumstances cause pain and make swallowing difficult. Many describe feeling as though they have something stuck in their throat. Over time, the reflux of stomach acid can damage the tissue lining the esophagus. The inflammation can lead to permanent damage. Acid reflux, also known as gastroesophageal disease (GERD), becomes problematic when it occurs frequently or more severely. Common causes of heartburn or discomfort are acidic or high-fat foods. Spicy and large meals can also induce distress, but additional sources of irritation can include aspirin, ibuprofen, sedatives, and high blood pressure medication. Additionally, stress, carbonated drinks, ulcers, smoking, bacterial infections, hormonal fluctuations, and caffeine can impact when acid flows back up into one’s esophagus. Short-term relief like antiacids, RX meds, and avoidance of certain foods or drinks can help, but digging deeper for long-term improvement is feasible if you are looking for permanent alleviation of symptoms. Different foods affect us in various ways. Bananas are a natural antiacid that may sound gimmicky but are touted for neutralizing acid and lessening reflux symptoms. Other plant-based foods that aid in reducing excess acid are melons, broccoli, asparagus, and green beans. Whole grains, tofu and nuts, seeds, beans, peas, legumes, yogurt, ginger, and healthy fats can also help with inflammation. What works for one may not work for another, so finding the best plan usually requires elimination, lifestyle modifications, and stress management. Adjustments or modifications to try include: Temporary avoidance of food or drink that trigger discomfort Smaller meals Healthy weight Restrain from eating too close to bedtime or lying down too soon after a meal Not wearing tight-fitting clothing, especially around your waist Not smoking No excessive alcohol or avoidance altogether for optimal healing Long-term medications like omeprazole and lansoprazole are examples of proton pump inhibitors that will provide relief but, in continual use, will severely deplete vital stomach acid needed to effectively break down food into nutrients we need to grow, rebuild, and nourish our bodies. We have become conditioned to live with discomfort or band-aid symptoms as we move about in our daily routines. Still, the long-term consequences will eventually catch up and present with more concerning and unfavorable outcomes to one’s health. The price we pay for continual medications is often kept secret or disclosed in print so small it’s often overlooked. It is also essential to ask questions and become familiar with the side effects of long-term use. As of now, if one is actively taking prescribed medicine, it is critical to NOT stop cold turkey without consulting a doctor first. There is a considerable rebound effect that occurs when stopping a PPI. While these drugs offer relief by making the stomach environment more alkaline, ceasing use abruptly will cause a surge of acid, and you will be right where you started. If nagging symptoms are a constant, speak to a trusted professional and suggest an endoscopy procedure where a thin tube and microscopic camera can identify more severe conditions like ulcers or bacteria such as H Pylori. Seek medical intervention if: consistent lifestyle adjustments are not helping despite your best efforts you are experiencing heartburn most days you have the feeling of food being stuck in your throat are frequently becoming ill losing weight for no reason Lifestyle medicine is the first step in managing the condition and preventing complications. Diagnosing underlying causes requires detective work, but isn’t your health worth the effort? ‘Staying loyal to your journey means you never abandon yourself by compromising your integrity or discounting your intuition or the signals that come from your body – the knot in the gut, emotional detachment, or loss of energy that signals something is amiss.” ~ Charlotte Kasl
Where’s the Hidden Sugars?
Unveiling Disruptive Sugars in the Foods We Eat Added sugar is troublesome because of increased inflammation throughout the body. The effects of hidden and overconsumption of processed sugars have several indirect connections over time. For example, the inflammatory response to excess sugar consumption can burden the liver as it attempts to metabolize. The surplus of sugar will most likely convert to fat. With the more significant accumulation of fat, we put ourselves at risk for fatty liver disease and may increase the risk of diabetes and heart disease. This snowball effect can also lead to the development of additional chronic metabolic diseases and autoimmune illnesses. Obesity, diabetes, cardiovascular and liver disease have become the most significant global health threats of our time. Our ability to convert food into nutrients and energy we need to thrive, grow, and flourish is compromised. In turn, the concession puts our body’s metabolism into a tailspin where we must adequately eliminate waste. In turn, harmful bacteria advance, and immune functions become jeopardized. Fortunately, we can take steps to revive our health. Choices we make everyday impact well-being. Most added sugars come from sports drinks/energy drinks, and soda is at the top of the list. From there, the list trickles down from desserts, fruit drinks, dairy desserts, candy, and ready-to-eat cereals. Avoiding these hidden sugars can be challenging, but the feat is not impossible. The upside is improved immune responses. A resilient immune system is your best friend, especially at a time when morphing viruses prey on the weak. Bouncing back is a reinforcement of one’s dedication to one’s health. The following factors reinforce resiliency: Read your labels, especially on packaged and convenience foods. Terms and pseudo names for sugar include high fructose corn syrup, sucrose, fruit juice concentrates, dextrose, and agave nectar. (There are over 100 names for hidden sugars.) Also, remember that ingredients are listed in descending order, so if you see a sugar-related ingredient at the top of the list, the product contains a significant amount. Becoming an informed label reader will also allow one to become more mindful of “healthy” foods. While these products are marketed as healthful, they can still contain added sugars. Beware of the added sugars in sauces and condiments. Refer to your labels and the list of sugars (linked above) to become more mindful of what goes into your convenience items. With all the attention you are putting into becoming an educated consumer, and as you start to read those labels, it will surprise you how much added sugars go into lower- fat and fat-free items to enhance flavors and make them more appealing. Avoid and check products like ketchup, barbeque sauce, salad dressings, and marinades made with various pseudo-names of added sugars. Look for products with mission statements obligated to ease the minds and lives of consumers with simple, safe, and delicious ingredients. Substituting this for that: Some like to reach for other foods to satisfy cravings for sweets when dedicated to ditching processed sugars. Refined starches like crackers and bread can also increase glucose levels. Comfort foods high in saturated fats and sodium can also contribute to unhealthy outcomes. Natural sweeteners like honey and maple syrup have nutritional benefits, anti- bacterial, and anti-fungal properties, but should be consumed attentively. Salad dressings, oatmeal raisin cookies, superfood bites, and sweet potato muffins are examples of mindfully using whole intact foods and natural sweeteners like maple syrup. I am always posting new recipes and healthy alternatives to social media if that is available and of interest to your journey. Go slowly with adjustments to squash the added sugar habit, as your efforts can backfire with too much too soon. There is a method I like to use with clients. The Reset 90/10 program uses an elimination approach that aids in making sustainable changes with your specific goals in mind. With an emphasis on progress, not perfection, personalized nutrition for long-term success is feasible. With consistency, small changes bring about incredible long-term strides. Choose whole foods. Select unprocessed whenever possible. Pick fruits, vegetables, whole grains, legumes, and nuts. These foods may contain natural sugars but provide essential nutrients and much-needed fiber for a thriving microbiome. Reducing sugar is possible with a focused mindset. Our health is our most valuable asset, and your mindset and awareness can aid in making healthier choices and reducing one’s intake of hidden sugars. In good health!
What’s the Deal with Lectins?
Let’s Unpack Some Facts Lectins are a family of proteins found in many foods, especially whole grains, and beans. Lectins are chemical compounds that a plant produces to repel microorganisms, insects, and other pests. Plants are living organisms, so their defense mechanism against harmful disease or bacteria are lectins. It’s easier to destroy lectins than lectins to bring harm to you. Years ago, with the publication of a popular dietary theory called The Plant Paradox, some have shied away and demonized the benefits of certain fruits, vegetables, beans, legumes, and whole grains. Lab experiments that this author/doctor references have shown that raw or uncooked beans pose a risk of lectin exposure, but who eats raw beans? Furthermore, determining whether lectins harm an individual depends on various factors, including specific personal tolerance, immune health, food preparation, and overall diet. However, the theories have been scrutinized since this highly debated book was released. The very foods Dr. Gundry villainized in his book are the mainstream foods of the world’s healthiest populations. In addition, the studies of these lectins, or anti-nutrients, are often designed and studied in developing countries where malnutrition is common, food variety is limited, and these whole grains and legumes are daily staples. For example, adverse effects can transpire when active lectins from legumes are incorrectly prepared. If this crucial preparation instruction to inactivate lectins was communicated clearly to the public based on sound evidence, many could benefit from these specific foods instead of running scared. Let’s look at the following interesting facts from the inhabitants of The Blue Zones. These five specific communities scattered around the world share common characteristics in wellness and longevity. Blue Zone inhabitants are amongst the longest-living populations with the minimum number of diseases.The communities all stick to a predominantly plant-based diet with at least ½ cup of beans daily. Beans are one of the cheapest and most versatile staples, with more nutrients per gram than any other food on Earth. Their diets are also abundant in various fruits, vegetables, and whole grains. The tiny amounts of lectins found in specific fruits, vegetables, and grains are water-soluble and typically found on the outer surface of foods, so simply washing them well would remove them. It is important to note that eating foods with high amounts of lectins is rare. As a chef, I advise all clients to properly soak beans, legumes, and grains before cooking. Cooking with wet, high-heat methods like boiling or stewing will get you to that safe place, and if you are still concerned, consider that refrigeration will also wipe out lectin activity. If you still want to err on caution, purchase sprouted varieties of your favorite grains, beans, or canned versions to guarantee low to no lectins. Put your mind at ease, though. The bottom line, again, is that the benefits outweigh the risks. Remember that in many extensive population studies, including Blue Zones, lectin-containing foods are often associated with lower rates of cardiovascular disease, weight loss, and Type 2 diabetes. Look at the bigger picture and reap the antioxidant, vitamins, minerals, and macro benefits, to name a few. Consider the one-size-does-not-fit-all approach and recognize that individual responses vary. Focusing on a balanced diet that includes an array of foods will contribute to more good than harm. In good health!