Lifestyle Medicine
Lifestyle Medicine My foundation was fragile at one time, and my immune system was a mess, so I had to rebuild for myself, my present situation, and my future. With Gut Driven, you can recognize red flags and find support, empathy, and inspiration. Change starts with modifications, awareness, and commitment. The Mayo Clinic estimates that nearly 70% of Americans take prescription drugs. Dr. Greger, Lifestyle medicine doctor and author of Eat Not to Die, wrote that after ten years on the road trying to ‘train the trainers’ and turn the mindset of doctors to encourage more lifestyle medicine practices, his attempts were fruitless. He surmised that empowering the individual would be more effective. He speculated that by educating his audience on safe and simple lifestyle modifications, the average Joe could be a testament to the medical community. The true power of healthy living would be specific proof of well-being before pain management and long- term drugs are introduced. Dr. Greger’s words are one example of the inspiration that led me to author Gut Driven. I don’t have all the answers. You do, but I can support your decision to turn things around. I am not selling a magic elixir, and I certainly cannot transform your life, but I can help you shift gears. I will empower you with hope, my story, and practical advice and inspire you to make some substantial changes that, over time, will give you a renewed sense of optimism where your health is concerned. Nutrition is crucial. The food we consume can become a critical driver of poor health, inflammation, and chronic gut issues. Food is crucial but how do we further support our goals? Remove ultra-processed foods Introduce plant-based diversity Devote more time to self-care, balance, and a solid foundation One day at a time. Focus efforts on a more holistic approach that does not require restrictions but more of a renewed mindset. Your intentions and dedication will pay you back handsomely with optimal health, a robust immune system, energy, and long-term progress.
Healthy Aging
Healthy Aging What Factors Influence & Support Physical and Mental Health Some aspects of one’s physiology, such as genetics, are not in our control. However, circumstances within our reach could be exercise, preventative care, diet, and emotional health. Are these manageable intentions feasible when the target is healthy aging? Whatever age is gracing you now, it’s never too early or too late to support the benefits and independence associated with optimal health. Typically, we take our blessings and quality of life for granted until faced with adversity. Currently, is your health an asset or a liability? The decision to embrace your best health comes with goals, steps, action, and consistency. Sustaining that decision to back your best intentions comes with dedication and a healthy mindset. Behaviors and attitudes are shaped in a brighter light when pieces come together in a healthful way that spotlights balance, awareness, and education. Knowing what works best for you requires trial and error, but these steps actively bring you down a road where you can bounce back and decrease exposure to chronic pain, health risks, and disabilities. Get moving and become more active if that is a goal. Start small with a daily walk, yoga, or a bike ride. These activities do not require a gym membership and hold multiple benefits for any individual. Conversely, joining a club or gym could benefit those looking to engage in social activities with like-mind individuals. Making one new friend holds many perks, such as support, a sense of belonging, increased confidence, and a renewed purpose. Making favorable food choices outshines a highly processed convenience selection any day of the week. Electing to cook more at home also has many perks supporting physical and mental health. With many dietary theories, catching up in a trend is less rewarding than lifestyle modifications geared to your wants and needs. Bear in mind that maintenance is not only about weight. Fresh fruits, vegetables, lean proteins, whole grains, and healthy fats positively impact well-being and reinforce a healthy digestive system and hormonal harmony. Do not overrate the benefits of a good night’s sleep; consistent nighttime habits are imperative for immune health, alertness, and cognitive functions. Consistency with rest would involve a regular sleep schedule for quality Z’s. We all like to let off some steam here and there, but if tobacco use, alcohol, or recreational drugs are a regular daily part of your life, consider the premature aging aspects, inflammation, and dependency concerns these activities present on a long-term basis. Finding alternative ways to lower stress and boost emotional stability depends on a mindset craving renewed change. Self-care and overseeing attention to your mental health is a loving and brilliant way to support robust health. Regular interaction and social connections improve mood and relieve stress from loneliness and isolation. Physical activity, hobbies, journaling, social participation, and meditation are just a few ways to enhance serotonin and decrease cortisol in the body. Something as simple as tuning out from the news 24/7 can do wonders to improve mood. However, if signs of sadness and depression seem out of your control, it is critical to get evaluated by a healthcare professional. Feeding your overall spirit, mind, and body as healthy aging is a decision and practical commitment to your long-term wellness. Stay positive, live intentionally, and reduce your risk of chronic illness and cognitive decline by actively engaging your best health and happiness and living life to its full potential.
Progress, Not Perfection
Progress, Not Perfection No One is Without Flaws Too often, we are overly critical of ourselves and what we could have done differently. We dismiss our strengths and spend time condemning them instead of appreciating progress in any facet of our lives. If you always try to live up to a preconceived notion of perfection, you could hinder growth with unrealistic standards. Reevaluate and accept that your flaws are not the end of the world. Sometimes we must pivot to find what works best for our situations. Any achievements you make are progress. If you put in work to make headway in any area of your life, that is momentum, of which you should be proud. Let’s use exercise as an example. We know that movement has many benefits, yet sitting in front of the TV week after week and thinking about it is not a breakthrough. When you put your sneakers on after work and talk a walk around the block, you have taken a leap to increase vitality. Running a straight five miles your first time out might not be realistic for a newcomer and could be discouraging the next day when your body is overly sore and in shock. Baby steps are essential, and don’t compare yourself to others. The effort is underrated. Feeling fearful of change is natural, but taking one step at a time is the key to overcoming it. Focusing on what you’ve accomplished and reflecting on these efforts brings about satisfaction and growth, no matter how small the steps you took to get there. Find beauty in your imperfections, and the flaws of others. Make peace with yourself and the world around us. Flawed beauty is an attraction to what is imperfect. Embrace it and remember that your imperfections tell a story, show strength, wisdom, and resilience – undeniably beautiful.
Is Matcha For You?
Is Matcha For You? How About a Mushroom/Matcha Blend? It’s a double superfood powerhouse, so let’s explore why and consider if this combination could be for you. The following were questions I posed several weeks ago when I decided to give coffee a break. I have always enjoyed a cup of coffee (years ago, more than one) in the morning, and I did eliminate the beverage when I went through my 3-week Reset some time ago. I reintroduced but cut back considerably deciding that one a day was perfect for me. It’s more a ritual I look forward to and the boost of caffeine is the daily jump-start we all need, right? Preferably without the jitters, and lately I’ve been feeling a little too anxious and unsettled so while reading about the benefits of matcha and being immersed in a podcast about the medicinal benefits of mushrooms, I decided to give into the curiosity. Could one experience a noticeable mood-boost from ditching the java and transitioning to matcha/mushroom blend? Could this potent blend of antioxidants provide a long list of health benefits, sans the jitters? Could this tasty new blend deliver abundant healing properties that blow a good old cup of joe out of the water? I’m excited that the answer is YES, yes, and yes! The 101 on matcha/mushroom blends is as follows: Matcha is a fine powder made from green tea leaves. The dark green tea contains high levels of chlorophyll, caffeine and L-theanine. Since matcha is a much more concentrated form as opposed to green tea leaves, its antioxidant content is much higher. Of course, the caffeine content is higher, but you experience the boost of energy without the jitters often associated with coffee. The lack of jitters comes from the L-theanine. The combination of the caffeine (energy) and L-theanine (calm) work together to improve cognitive function and boost brain power. Flavonoids in matcha reduce inflammation, promote healthy gums, and limit the growth of bacteria in your mouth. Matcha is also touted for immune health, glowing skin, longevity, heart health and improved digestion. The basics on the healing benefits of mushroom blends goes on and on: Mushrooms contain potent antioxidants with copious benefits such as enriching liver health, sleep, enhanced memory, focus and concentration. These blends protect gut health and promote healthy digestion in addition to fighting inflammation and boosting immunity. Below are two brands (Click Link) I have tried and happily I look forward to the new earthy blend as I walk buy the coffee pot in the morning. Dark blends of coffee are still sitting in my pantry, but honestly when I look at the abundant healing values associated with this elixir, I’m more than happy to keep it in my rotation. Eco Taste Cherie Also included are two fun recipes I’m sharing using my Matcha/Mushroom Latte Matcha Mushroom Latte ½ cup water ½ cup plant-based milk 1 teaspoon matcha powder or matcha/mushroom blend 1 teaspoon maple syrup (optional) Warm: Combine water and milk and heat till hot. Pour over matcha powder and maple syrup and serve. If you have a milk froth, use this to create a café-style latte and save some serious $ Cold: Make your latte and serve over ice! Matcha Mushroom Latte Oatmeal 1 serving matcha/mushroom latte (above) 1/3 cup of oatmeal Make your latte (above), add to saucepan and when it starts to boil, add oatmeal (cook according to directions) You may want to add a little more (or less milk) depending on your preferred creaminess/thickness. Serve with fresh blueberries or fruit of choice.
Be the Change You Desire
Be the Change You Desire Lifestyle improvements go much deeper than dropping couple of pounds Gut health is a trendy subject. The marketing and explosion of gut-support-related products are positively overwhelming. Since digestive health is in fashion, we must be cautious. What works for someone else may not work for you. A personalized approach to well-being may save you from a lifetime of misinformation, a medicine cabinet of elixirs, supplements that could backfire, or popular diet trends that leave you frustrated and doubtful. From a marketing standpoint, profiting from this relevant topic appears to be “what’s en vogue.” Be careful of who you trust for your health regimen. Our resilient gut microbiome is fundamental to the harmony and balance of cognitive and physical functions. It needs your help, though, as you are the master of your domain. Awareness of bothersome internal issues, such as chronic symptoms, is often treated with meds. Could long-term medication be avoided with lifestyle interventions? For example, heartburn protocol is either over-the-counter aids or prescribed medicine. Continual (over three months) use of either can cause a severe depletion of vital stomach acid. In addition, acid blockers create a more alkaline environment in the stomach, where a more acidic habitat is needed to properly break down food into nutrients our cells need to thrive. When food is not processed correctly, the risk of malnourishment increases. One increases the risk of disorders such as Leaky Gut, an imbalance of good-to-bad bacteria, and autoimmune-related disease. Ironically, you are still band-aiding symptoms that diet and lifestyle adjustments could have addressed. Taking a stance on your health and becoming your best advocate must take priority. If you change nothing, nothing will change.
The 101 on More Healthy Meals at Home
The 101 on More Healthy Meals at Home Great idea, right? Now, let’s discuss expectations and realistic outcomes. If you intend to create more meals at home, apply practical meal planning and prep strategies. You have come to the right place! I am here to help demystify the process. Easier and more accessible come with planning around the staples in your home, reducing food waste, what inspires you, stepping outside your comfort zone on occasion, and ultimately diversifying your go-to and favorite nourishment. Where do we start? Let’s start with your favorite meals and recipes you’d like to try. Keep your favorite recipes and anything new you want to try in a folder on your computer or phone. Whatever works best for you produces the best outcome. Optimal planning and preparation come with a game plan. When we outline the strategy, we can gain a better grip on the execution. A new habit takes time to expedite, so don’t become discouraged if it doesn’t happen overnight. In my chef career, cooking in a new environment took time and patience. Having the most efficient inventory and keeping track of pantry staples, including what was fresh or frozen, was a must. Eventually, I was so prepared there was seldom a time when a meal couldn’t be whipped up in a pinch. What’s in your pantry? Taking inventory, cleaning out, and restocking creates a manageable atmosphere. Remember that feeling when you clean out your closet! After the initial work, the struggle of mealtime, which most fear, is made more accessible. Plan a weekly menu. Remember, trial and error are crucial here. Planning a menu for the week has perks, like readiness at the top of the list, eliminating food waste, and a game plan you can follow. Let your menu guide you, and you will likely follow that intention. In most instances, this method will work out beautifully; sometimes, it won’t. Don’t get discouraged on those occasions; remember, this is a favored process, and perfection is out the window. Buy fresh produce (and seasonal when available) and use staples in a meal planning rotation that benefits the consumer by using ingredients efficiently. For example, one night of veggie enchiladas (pg. 267) and another meal, quesadillas (pg. 252), using refried beans from your pantry will reduce waste. I like to also use refried beans for a Mexican stuffed sweet potato skin (pg.262). I can also use leftover, chopped, steamed veggies or vegetables from the freezer to add nutrients to the base of refried beans. Any leftovers (of your base) can also be frozen for another menu. You can find these recipes in Gut Driven with more tips and tricks for healthful productive meal prep and planning (pg. 61). Progress over perfection supports sustainability with overall health and making positive change. Cook once, eat twice. Make a meal that you can turn into leftovers for lunch the next day. Many recipes in my book encourage batch cooking and utilizing leftovers. Plan your menu based on your favorite and new recipes to try, but also base the menu around staples in your pantry. Budget tips? Great question and we should all be mindful of overspending, as grocery items have skyrocketed recently. I encourage bulk shopping when available, especially with staple items like rice, quinoa, nuts, seeds, and flour. Big box stores are great places to find things like this. Some are even becoming great places to find organic produce and convenient items like Siete chickpea tortillas in bulk. Plus, freezing what you don’t need that week helps prevent waste and become more prepared for the future. Use your imagination – Don’t toss leftovers. Turn them into lunch with a salad the next day, a soup or Buddha bowl-type dish. Search recipes and key in your leftover ingredients. When buying perishables, purchase what you need for the week. Don’t shop when you are hungry. Enjoy the process, find what works best for you, and practice your prep routine. You will find your groove in no time. What are my staples? In my pantry: white beans (dips, a quick pasta dish or soup), red lentils (soups and curries), rice & quinoa (soups, bowls, veggie meatballs or stir-fry) vegetable broth (soups, mashed potatoes) Frozen: peas, peas and carrots, riced vegetables, fruits for smoothies and nice creams. Go to every day fresh: Greens and lots of herbs for smoothies, salads or sides, potatoes for baked fries, mashed potatoes, or soups—fresh fruit. What are your pantry favorites and a tip you would like to share?
Osteoporosis and Holding Onto Happiness
Osteoporosis and Holding Onto Happiness What happens when your doctor diagnoses that you are now part of a staggering statistic of women with osteoporosis? Let me refrain that, severe osteoporosis. Huh????? When did I become an old woman? Of course, I cried first (a lot) and then pictured my self hunched over and walking with a cane. The next couple of days are a blur. I most likely obsessed with the news, and Dr. Googled everything there was to read on the internet. BTW, I would not recommend doing that. The situation tailspins and pointless maladies that will kill you within a year will present themselves. Thankfully my loving husband who knows when to reel me in and put his arms around me stepped in. He uses humor more often than not to diffuse a situation. Therefore, I am grateful. After cursing the estrogen gods for robbing me of my youth at the tender age of 53, I wiped my tears and decided to invest some time into this matter. I should add that after the Dexa scan, several bisphosphonates were highly recommended by my current Endocrinologist. The side effects of those drugs are super scary; however, that has prompted me to dig deeper to understand my overall health. I remember having my first DEXA scan ten years ago after breaking my ankle jogging. It was a hairline break, and my general practitioner suggested the scan. Back then, a different Endocrinologist ordered the scan, did some bloodwork, and sent me on my way. She told me to take calcium. Did I question anything? Why should I? She’s the professional with degrees decorating her wall. I wish I could go back in time and wring her neck. At times in our lives, we must see doctors. We trust them and follow their instructions. While I do believe the medical profession is full of brilliant individuals, I’m convinced some phone it in. Should we show loyalty to those not willing to spend more than 9.2 minutes with us? Ask as many questions as you need to and the minute you are intimidated or rushed, look for another doctor that cares. I have been fortunate to have proper health insurance and the means to gather several opinions. I’ve gone back ten years and looked at bloodwork and the original scans. With the help and insight of those caring doctors out there possessing the incredible bedside manner and compassion, I’ve learned that being on top of your health is the most selfless and considerate thing you can do for yourself. I haven’t ruled out medications but will weigh my options when there are answers to questions. I need to know why my body does not absorb the nutrients I’m feeding it. Considering the pros and cons associated with any step I take and educating myself better will ultimately clear those avenues and opinions that make sense for me. In the last six months, I’ve seen several doctors and have made strides with my health. There is more awareness of how I feel in addition to finding the time to take care of myself. Self-care not only requires food, water, and exercise. A well rounded human being needs quality time spent aligning their overall spirit, eliminating stress, finding joy, and holding onto happiness. Having been reacquainted with a friend that teaches the art of Qigong, she explained that movements from this practice help improve joint flexibility, muscle strength, and range of motion. Also, through a focus on breath, body posture, and state of awareness, students can achieve powerful healing and correct imbalances throughout the body. What do I have to lose aside from more bone density at this point? I took my first class with Tara this past week and felt incredible afterward. Tara gave me questions to answer that I’d like to share. 1. Does caring for yourself come natural, or is it a chore? Meaning deciding what to eat, exercise, going to bed on time. 2. Is your health your priority, or do you put someone else’s health and needs in front of yours? 3. Do you value your wellbeing? Might sound silly, but if we truly value something, we give it attention. 4. Can you honestly put yourself first? Before your job, family, social life, etc.? 5. Are you comfortable shifting your thought process from guilt to self responsibility when you put your health first? In other words, if your Priority is your health, then your responsibility to your health should help alleviate any guilt. What I will reinforce over and over again in this class is that we hope to help others learn about their bodies and help them support their health. I am not a teacher of caregiving. There is great value in caregiving, but I am not teaching that in this class, although you are giving care. Too often, we might feel we know what others need when our bodies are asking for attention. This is a chance to attend to your needs. Thank you, Tara, for sharing your passion and talents with me. I am grateful that we ran into each other and am appreciative of you taking interest. You ended your email to me with the following. Again I will use your words and thank you. The caregivers of this world have tremendous guilt over tending to their needs. Could you imagine that many of us only know that our needs come last?
Does Sugar Beget Sugar?
Does Sugar Beget Sugar? A sugar craving might be something that should concern you. Science and the media, quick to instill the same old belief that sugar is sugar is sugar, has many of us running from the healing benefits of real foods, mostly fruits, and vegetables. The difference between the sugar that comes naturally from a banana and processed sugar in the form of a package of Twizzlers bears no resemblance. “When sugary treats are so readily available, we are addicted and hardwired by the chemicals and additives. We are a society of fast, cheap, quick, and convenience. This lack of awareness comes with a price tag. Down the road, the damage may cost more than what a trip down your produce aisle costs right now.” Processed sugars may also be thriving on pathogens or bacteria in your body. The craving may be coming from the need to keep feeding; it’s similar to an addiction. The more you provide, the more damage and inflammation you contribute to your precious body. (2) There was a time when sugarcane came to America. It was so widespread and exciting that we packed it into everything we could. Companies then started to manufacture cereals, colas, and snacks. Then it wasn’t enough to get our sugar naturally, so we processed the sugar from corn in the form of high fructose corn syrup. This is added sugar. Too much-added sugars in our diets make it challenging to achieve healthful eating patterns. Too many calories and no vital, essential nutrients. (1) The fact is real fruit feeds our cells. Processed sugars or refined sugars are quick to get into our bloodstreams, raise blood sugar levels, and creates fat storages that will eventually clog up arteries in the form of cholesterol. Think of the high addicting drugs deliver. Sugar, in the form of processed sugars, gives pleasure in large, rapid does. The more we eat, the more we want. Let’s say you ate a bag of potato chips. Who hasn’t? How many of us are still hungry or sick to our stomachs afterward? Now try eating the same 4-5 potatoes it takes to make a big bag of chips. Instead of frying them in cheap hydrogenated oil and drowning them in salt, additives, and preservatives, try roasting these potatoes cut like steak fries with a little oil and fresh herbs. You will be full, satiated, and ultimately reaping the benefits of proper nutrition and healing foods for hours. Now think about that 1/2 pound of gummy bears you mindlessly inhaled watching a movie. I could eat more, couldn’t you? I use to feel that way, but after the damage the sugar did to my intestinal lining and the food intolerances I developed over the years, thinking I had it all figured out, I changed my mindset. Do you feel sick to your stomach after eating a nutritious piece of fruit loaded with fiber, nutrients, and sustenance? If the number of bananas, mango, papayas, and berries I eat in a week were processed sugar, my A1C and insulin would be through the roof. Throw in the extra weight in the form of inflammation, bloating, gas, constipation, and overall shame I feel every time I let that craving get out of control. The continual sugar addiction process tricks the brain into thinking it is starving because you are not physically nourishing your body. Cravings come from many warning signs your body is trying to give you. Most likely, a lack of nutrients. Similarly, an addict needs more pleasurable drugs; a sugar addict never truly nourishes their body. Pathogens and bacteria love processed inflammatory foods. If you keep this feeding frenzy going, chronic illness, diabetes, heart disease, and expanding waistlines are your future. Educate yourself and break the vicious cycle. (1)https://health.gov/sites/default/files/2019-10/DGA_Cut-Down-
Why The Elimination Ellen?
Why The Elimination Ellen? Alcohol is a toxin. When it enters the bloodstream, it impacts every organ and interrupts the human body’s normal process. Take 21 days off, and see how less is more when your body drops the excess weight. Dairy = inflammation and hormonal imbalance Dairy is the leading source of saturated fat next to animal protein. Animal products are the hardest to digest and cause inflammatory responses within the stomach lining. They are also a big source of pathogens. Caffeine interrupts the normal function of insulin in our bodies. It also affects our adrenals glands and disrupts hormonal balances. Sugar, gluten, and corn – are significant inflammation contributors and blatant pesticide use. This vicious cycle keeps you sick, cravings that won’t stop, and constant hunger. My goal is to eliminate the cravings and bring awareness to how positive improvements can happen in just three weeks. Add these all together, and you will sleep better, lose that stubborn weight, get rid of the bloat, be less anxious, clear up your skin, improve your digestion, and adequately support your immune system. This year, The U.S. Department of Agriculture and Department of Health and Human Services will develop the 2020-2025 dietary guidelines for Americans. Based on the 2020 Dietary Guidelines Advisory Committee recommendations, plant-based high-carb diets improve overall health.
Questions on Your Bone Health?
Questions on Your Bone Health? Our bone health is something that doesn’t have to be so complex. Understanding how important the functions of aging, hormones, and protocols related to supporting how our precious bones play out should be fully explained and understood, especially when long-term (heavy-duty) medications become part of your life. As someone that went through menopause at an early age and was diagnosed with severe osteoporosis; as a result, digging deep to understand and pick the best possible option for me was crucial. Bone density tests, blood markers, bisphosphonates, urine tests, blood draws, and way too many medical terms left me sad, confused, vulnerable, and scared. Off the bat, I knew I wasn’t about to take a year’s worth of medication in one shot. Another option was to inject medication myself once a week or ingest pills with many potential side effects. Don’t even get me started on the lack of bedside manner and agitation towards some of these doctors. I was 51 years old and living a healthy life. I decided to research and get to the root first. Why I went through menopause at an early age was essential to understand. The physiology of ME determined many facets to this diagnosis. I have been to many doctors in the 5+ years and weeded out what didn’t feel right. Remember, you have to feel comfortable with whatever is decided for you. If you don’t, move on. “Resorption is the breakdown of old bone, followed by the laying down of new bone. Remodeling occurs every month, or it should, controlled by our osteoclasts and osteoblasts. Osteoporosis is an autoimmune condition where this resorption is compromised. Osteoporosis emerges from an imbalance in the activity of old bone to the formation of new bone. If chronic inflammation is present, you are doing yourself a disservice not to address before jumping in and trusting what science is still testing on the majority. Our bones need quantity and quality strength to keep us from potential fractures and life-threatening co-morbidities related to bone loss.” Doctors use blood test to test these bone markers. CTX (Osteoclasts is the old bone dissolving properly) and NTX (Osteoblasts is the function of building new bone growth.) My point with bisphosphonates is that there is a bigger picture to look at. If we are not timing the resorption of old bone to new bone growth, you are an unsuccessful mission to establish better quality and quantity of bone remodeling. There are always variables, and this is important to know. Estrogen, minerals, vitamin deficiencies, stress, adrenals, and optimal collagen production, to name a few, are factors. Find someone reputable that understands that timing is necessary when bisphosphonate protocols are in place. The proper absorption and understanding of how these bone markers are cycling in YOUR body will help these medicines work most efficiently. Navigating your best options and fully understanding that improving the quality and quantity of bone is possible should be explained in detail. My all-time favorite cheerleader on the subject is Dr. Keith McCormick. His book, The Whole-Body Approach to Osteoporosis, changed my life. I entrusted his work and dedication to helping others. He empowered me and made sure I understood that I was the boss in all of this. As my advisor on the subject, he has also helped me reverse a good percentage of damage with scholarly attention to the details of MY physiology. To navigate your health would be to comprehend the journey, yes?!!