Salutations!

As the cost of "Sick"care skyrockets so to do the cost associated with every aspect of the sick care industry (insurance premiums, co-pays, pharmaceutical drugs, sick leave, etc.). The time to act and take care of ourselves while jealously guarding our health has come. We can no longer afford to hand over our health or our wealth to others and hope to live happy, productive lives. The goal of this blog is to wade through some of the more mundane as well as a few sensational health issues that affect us today and how to get over them.







Thursday, February 19, 2015

DIM May Be Nature's Viagra



Prostate health is a major concern these days for quite a few men as it should be. The prostate's importance is generally over looked until in the latter years of life for most men. It is during this time we begin to understand the important role the prostate plays in the overall health and well-being of the body in general and its importance in sexual matters specifically.

In general, the prostate helps to control and regulate the actions of certain hormones like testosterone. Many aspects about what typically makes a man a man, like muscle mass or chivalrous aggression, are affected by the prostate.

Specifically, the prostate helps to control just how much estrogen and testosterone there will be at any given time in a man's body if it is in proper working order.

One way to keep the prostate in proper working order is to supplement with diindolymethane (DIM).

Prostate Health

Inflammation of the prostate is becoming more and more common in men especially those who are in their mid to late 40’s and beyond. A lifetime of red meat consumption coupled with stress and other adverse lifestyle habits will usually take its toll on the prostate. Significant inflammatory issues can arise and can eventually lead to cancer. As previously mentioned DIM could step in and help correct some prostate conditions because it is a very powerful anti-inflammatory. DIM’s ability to reduce inflammation in the prostate specifically has been demonstrated in scientific testing. In research documented in the January 2008 Journal of Nutrition DIM proved effective in reducing the release of pro-inflammatory mediators in macrophages in addition to reducing the release of nitric acid and other inflammatory substances.

Erectile Dysfunction

Erectile dysfunction (ED) has garnered much mainstream attention for two reasons. First, it has become an unfortunate reality for many men. Second, because pharmaceutical companies have flooded the airwaves with commercial after commercial touting little pills that are very expensive and sales very well. But what if there was a natural and safe way to overcome erectile dysfunction?

 ED could be a sign of testosterone conversion gone wrong. As men age we tend to convert testosterone into estrogen more readily. If too much testosterone is converted sexual dysfunction is sure to follow. Even so, a man with a healthy prostate would not produce nearly enough estrogen necessary to induce ED. A man with a failing or poorly functioning prostate will, however. DIM may be the right supplement needed as it has demonstrated the ability to slow down or bring into correct balance the conversion of testosterone to estrogen. In short, the more testosterone a man is able to hang on to the less chance he has of developing or maintaining ED.

Conclusion

The health of the prostate is important for many reasons but let's be honest. Erectile dysfunction is a driving force in some men's lives and the pharmaceutical sales reports are available to prove it. Here is just one way that could potentially put a man back in the sexual driver’s seat naturally and with little to no side effects at all.

*Be sure to consult with your medical professional before beginning any supplemental regimen

Tuesday, February 10, 2015

That Ship Has Sailed: Overcoming Guilt for Better Health


Guilt has a necessary and useful purpose. It helps us recognize when we have wronged or could potentially wrong others. It allows us to reflect on our actions and make changes to our behavior as necessary. These are great things but what’s not so great is a guilt that lingers and the long term damaging effects which is why overcoming guilt is so necessary and important.
One of the problems with chronic guilt is those that suffer from it can become hypersensitive to ordinary situations increasing their stress load. It is known that highly stressed people make more mistakes and are prone to more accidents due to clouded judgment. Social relationships suffer as over analysis helps to create negative situations that had no basis in reality. In addition, those who suffer chronically with guilt (or constantly made to feel guilty) tend to be easily manipulated especially by dark hearted and selfish people who recognize what is happening. You end up on one guilt trip after another as you constantly bend to the will and whims of the manipulators.

Techniques for Overcoming Guilt

After guilt has served its useful purpose it must be mitigated if it does not go away on its own immediately. Here are a few techniques to employ if you find yourself constantly dealing with guilt.

What to Do Mentally
  • ·         Allow yourself to express genuine sorrow or grief. Acknowledge this feeling and be willing to change your actions and behavior and, in turn, change your mind.
  • ·         Ask if the values you are judging yourself by are values you agree with. If they are the values most likely benefit everyone so make the necessary adjustments. If not, question the motives behind the so called value as it may only serve to benefit others (e.g. manipulators).
  • ·         Know and understand that remorse is healthy if it causes you to perform right actions.
  • ·         Prayer has powerful therapeutic effects on the body and mind. Learning how to release chronic negative feelings especially guilt not only relieves a person of those feelings but helps to oxygenate the body and reduce blood pressure.
  • ·         If prayer is not really for you then give meditation a try for the same reasons stated above. Calming the mind, slowing the breathing and oxygenating the body does a world of good for mental health and well-being while providing clarity on the matters at hand.

What to Do Physically
  • ·         Breathing exercises are a phenomenal way to clear the mind and help cope with or be rid of chronic guilt. When combined with movements or stretches the mind tends to free itself more quickly gradually moving to a more positive and effective interaction with guilt. Some of those exercises can include

o   Yoga in its various forms. Find the one that speaks to you and stick with it.
o   Tai Chi
o   Qigong
o   Acupressure
  • ·         Physical exercise will help to clear the mind while relieving the body of stress hormones. The increased energy and blood flow to the brain will allow for improved clarity as to what should be (or shouldn't be) done. The rush you get from the release of endorphins is nice too!

Indeed, there is much more out there that would be of great benefit to those suffering with constant guilt but beginning with these suggestions is as good a place to start as any. Be well!

Thursday, January 29, 2015

That Ship Has Sailed: Guilt and Your Health





In the not so distant past the main mode of transportation for worldwide packages and goods was by ship. If, for some reason, you wanted to send a package to the Far East you would rush down to the shipyards to find a vessel headed in that direction. And if you just happened to show up a few hours after the only boat headed that way left you were out of luck for a month, perhaps two. The clerk would inform you “that ship has sailed” much to your chagrin. At this point a person could do one of two things. They could either wallow in misery bemoaning the missed boat or they could endeavor to be timelier and prepare for the next opportunity to send their package. The former’s mental outlook locks them in negativity while the latter’s set them up to move forward positively.

Guilt is defined, in part, as an emotion that occurs when a person feels that they have violated a moral standard. As members of the ever growing world society we should appreciate the guilt associated with pangs of conscience when someone does something wrong. It helps to keep this world from plunging into total chaos. However, chronic guilt has gripped many people causing great mental and physical anguish. The anguish that is caused leads to stressed bodies, minds and families causing a dizzying downward spiral that some sadly never pull out of.

How Guilt Affects Us

Guilt has some very specific physiological effects on the body. These effects can foster very negative health outcomes if left unmitigated:

Adrenal Fatigue – Guilt feelings, especially those that are unresolved, raises the levels of a stress hormone called cortisol. Stress through guilt puts constant demand on the adrenal glands which produces cortisol and they eventually “burnout”. This can lead to fatigue and in some cases it is so extreme that some cannot get out of bed for more than a few hours at time. It also causes other organs in the body to over work eventually leading to their burnout as well.  

Headaches and backaches – One of the initial symptoms of chronic guilt is muscular tension. This usually takes place in the lower back or in the neck region. Tense lower back muscles causes backaches and tense neck muscles can really make the head ache something terrible.

Anxiety and depression – In addition to the fatigue experienced because of adrenal fatigue guilt increases anxiety and depression which in itself leads to more fatigue and general body aches. When one is achy and tired all the time depression increases and so does the feelings of fatigue causing a vicious downward spiral of poor mental and physical health.

In the next article we will explore ways of overcoming guilt to help foster a better mental and physical outlook on your life.

Thursday, January 15, 2015

Diabetes - A 21st Century Scourge: The Tests You Need



Diabetes reversal requires a holistic approach and as such it requires a higher level of knowledge about one's body and mind. Part of that increased knowledge is getting accurate information about what is going on in your body. Many test exist that can help diabetics keep accurate track of their progress on the path of diabetes reversal. Listed below are several key test that could be utilized based on individual needs.

The Tests

  •  HbA1c Test: measures inflammation and would be used as a gauge for progress and necessary adjustments along with the C-reactive protein test
  • Gallbladder Function: poor or no gallbladder function inhibits metabolizing fats disrupting metabolic processes. Products such as Ox bile can assist in breaking down dietary fats
  • C-reactive Protein Test: measures the amount inflammation in the body which hinders weight loss, increases weight gain and sets up insulin and leptin resistance.
  • Thyroid Blood Test: to assess proper thyroid function to eliminate it as a cause of weight gain or difficult weight loss
  • Adrenal gland function: to assess proper adrenal gland function to eliminate as a cause of weight gain or difficult weight loss. Adrenal fatigue is associated with excessive stress
  • Indirect Calorimetry: measures the absorption of oxygen, carbon dioxide production and the respiratory exchange rate for an accurate gauge of the body’s metabolic processes at rest
  •  ALCAT or Sage food sensitivity testing: food sensitivities contribute to inflammation and weight gain
  • Yeast/Candida Testing: Candida increases appetite and cravings and must be mitigated for sustained weight loss
  • Vitamin D3 levels: normal range is greater than 32 ng/ml however 50-100 ng/ml is optimal for great health and diabetes reversal (aids with insulin secretion and preventing or reversing insulin resistance)

To be clear not every test need be done. Individual assessment is necessary to know what to keep an eye on so be sure to seek the advice of a trusted healthcare professional.

Wednesday, January 7, 2015

Diabetes - A 21st Century Scourge: Phase 2 Approved Food List



Admittedly the Phase 1 part of the plan is restrictive to say the least which is why it is designed to last just 4-6 weeks at a time. The benefit is extensive, however, allowing for an appropriate jump start to any anti-diabetes campaign. At some point it becomes necessary to transition to Phase 2.

The second phase of this plan is meant for lifelong changes to eating habits that will nourish the body and sustain your efforts to reverse or significantly mitigate diabetes. The first thing you will notice is the increase in the variety. The uptick is based on the increased likelihood that your metabolism is either higher or in much better working order after following the phase one program. The phase 2 food chart gives the recommended amounts of each food category that should be consumed during any particular meal.

The focus of every meal is to be as healthy as possible. Limit meat portions especially red meat which should be kept to no more than 18-22 oz. per week. Lean meats such as fish, elk, lamb, and turkey should be your focus. You may also find it helpful to have one or two of your meals be vegetarian based limiting your meat consumption to one or two meals a day.

Eating Out

Extreme care must be taken when eating out. Your diligence is required when ordering for many reasons. One, the ingredients used to create meals in most restaurants will be inflammatory and have the potential to set you back in your goals. Second, portion sizes are almost always two or three times larger than what is recommended for consumption at one meal. You may find it helpful to decide in advance that you will only consume ⅓ - ½ of what your ordered and ask for a box to pack it in in advance. Remember to eat slowly and savor each bite. This will help you feel satisfied without overeating.

When ordering salads order dressing on the side and stick to vinaigrette style dressings. Soups should be broth based. Avoid cream based soups as they are loaded with rancid oils, fats, and calories. Soups with lentils and beans will be far more filling with fewer calories. If having a meal that consist of only soups and salad be sure to have some fiber handy to help you feel full after the meal if necessary. This will help you not succumb to the temptation of ordering additional food. 

Desserts

Having a tasty treat with a meal or as a snack is always tempting but there are some things that must be considered. If you have reached your waistline goal and your blood sugar is under control then partaking from time to time shouldn't be a problem. If at all possible, though, save dessert for special occasions and rare treats. Your focus is to not go back to what you are trying to leave behind. When you do have dessert be sure to consume some fiber in the form of a supplement to help lower the glycemic value thus avoiding a spike in blood sugar and insulin production.


 Meal Planning


Plan your meals on a weekly basis. Shopping and preparing your meals on a day that is convenient for you is a great way to ensure success on your journey. The food chart provided will come in handy in assisting you in this process.


Approved Foods for Phase 2

Legumes, Beans and Starches (Servings are 1/2 cup for women and 1 cup for men)
Cereals (with unsweetened almond milk or unsweetened coconut milk)
Low Glycemic Fruit (1/2 cup servings)
Vegetables (at least 1/2 cup or more women and 1 cup or more for men)
     Beans: kidney, lima, navy, pinto, red, black
     Black-eyed peas
     Green peas
     Butter beans
     Chickpeas (garbanzo beans)
     Green beans
     Lentils
     Yams
     Sweet potatoes


















     Old fashioned oatmeal or steel cut (1 serving for women, 1-2 servings for mens)
     Blackberries
     Blueberries
     Raspberries
     1/2 grapefruit
     Granny Smith apple
     Kiwi
     Strawberries
     Asparagus
     Bell peppers
     Broccoli
     Brussel sprouts
     Butternut squash
     Cabbage or sauerkraut
     Carrots (1/2 cup, raw only)
     Cauliflower
     Celery
     Collard greens
     Cucumbers
     Eggplants
     Lettuce
     Okra
     Onions
     Spinach
     Squash
     String beans
     Taro
     Tomato
     Turnips
     Watercress
     Zucchini



Approved Foods for Phase 2 Cont.


Lean Proteins
(Dairy) - Dairy is best avoided but limited quantities of the following is ok.
Lean Proteins (Meats) - 2 to 6 oz. for women and 3-8 oz. for men
Healthy Fats (two servings per day, none at dinner)
Oils (two servings per day, none at dinner, do not heat)
     Cottage cheese, plain-non fat
     Cream cheese
     Low-fat Greek yogurt, plain or vanilla
     Eggs (pastured center or organic) - two to three large eggs or one yolk and three egg whites

















     Beef, organic extra lean. Limit red meat consumption to 18 oz. per week.
     Buffalo, bison, elk, caribou, venison, goat, ostrich
     Chicken and turkey (remove skin)
     Turkey sausage
     Turkey bacon
     Fish, wild caught (cod, flounder, haddock, herring, halibut, mahi-mahi, sea bass, perch, snapper, tongol tuna, orange roughy, tilapia, salmon, trout, sardines, mackeral
     Almond butter (2 tablespoons)
     Almonds (about 18 almonds, 1 oz.)
     Organic peanut butter (2 tablespoons)
     Peanuts (1 oz.)
     Pecans (1 oz.)
     Cashews (1 oz.)
     Avocado, fresh (1/2 cup
     Guacamole (1/3 cup)
     Hummus
     Pumpkin seeds (2 tablespoons or 1 oz.)
     Sunflower seeds (2 tablespoon or 1 oz.)
     Flaxseeds (3 tablespoons or 1 oz.)
     Organic cold-pressed olive oil (1 tablespoon)
     High-oleic sunflower oil (1 tablespoon)
     Cold-pressed peanut oil (1 tablespoon)
     Cold-pressed sesame oil (1 tablespoon)
     Cold-pressed avocado oil (1 tablespoon)
     High-oleic safflower oil (1 tablespoon)


Cont. Lean Proteins (Meats) - 2 to 6 oz. for women and 3-8 oz. for men



     Lean pork (limit pork consumption to one serving per week)
     .Shellfish (wild caught if possible) - Limit consumption to 1-2 servings. (shrimp, crab, lobster, scallop, oysters, mussels)



Monday, December 1, 2014

Diabetes - A 21st Century Scourge: Approved Food List and Sample Meal Plan for Phase One




In line with the previous post we continue with practical ways to help alleviate or mitigate diabetes through meal plans. As stated in the aforementioned article Phase 1 is not intended to be a plan that lasts forever. It is only intended to jump start your transformation and accelerate weight loss when combined with an exercise plan. Eventually there should be a transition to Phase 2 which usually happens at the 4-6 week mark. As with any meal plan or exercise regime please consult with a trusted medical practitioner.


Approved Foods for Phase 1

Beverages
Lean Meat/Protein (grilled or boiled 3.5 oz.for women, 6 oz.for men  - choose one per meal)
Vegetables (raw or steamed, 1 cup; choose one per meal)
Fruits (choose one per meal or as a snack)
Breads
     Water

     Tea

     Coffee




     Lobster

     Veal

     Beef

     Chicken breast

     Crab

     Fresh white fish

     Shrimp

     Bison (buffalo)

     Elk

     Venison (deer)

     Egg (only occasionally either hard boiled, poached or scrambled but no oils
     Spinach

     Chard

     Chicory

     Beet greens

     Green salad

     Tomato

     Celery

     Fennel

     Onions

     Red radishes

     Cucumbers

     Asparagus

     Cabbage
     Apple
     Granny Smith apple*
     1/2 Grape- fruit
     1/2 cup Straw- berries

(You may choose to eat your fruit with a meal or as a snack)

















*Recommended
     1 Piece Doctor Krack-er Crisp Bread





Phase 1, Week 1 Meal Plan

Day One:
Breakfast:
     Fresh white fish or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste. No cheese or mushrooms.
     1 apple
     Or you may have a protein shake with fruit
            Snack:
     1/2 cup strawberries
            Lunch:
     Chicken breast
     1 cup spinach or green salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
     1/2 grapefruit
            Dinner:
     Lean beef, elk, buffalo, veal, or filet mignon
     1 cup green salad or asparagus
     5 pieces 365 mini-toast

Day Two:
            Breakfast:
     1 egg and 2 extra egg whites
     1/2 grapefruit
     Or a protein shake
            Snack:
            Lunch:
     Fresh white fish
     1 cup cabbage or green salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
     1/2 cup strawberries
            Dinner:
     Crab or shrimp
     1 cup asparagus or green salad
     5 pieces 365 mini-toast




Day Three:
            Breakfast:
     Fresh white fish or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste). No cheese or mushrooms.
     1 Granny Smith apple
     Or a protein shake
            Snack:
     1/2 Strawberries
            Lunch:
     Chicken breast
     1 cup tomatoes or green salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
            Dinner:
     Deer, elk, veal or fillet mignon
     1 cup spinach or green salad
     5 pieces 365 mini-toast

Day Four:
            Breakfast:
     Fresh white fish or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste. No cheese or mushrooms.
     1/2 grapefruit
     Or protein shake
            Snack:
     1/2 cup strawberries
            Lunch:
     Chicken breast
     1 cup romaine salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
            Dinner:
     Filet mignon
     1 cup spinach or green salad
     2 slice melba toast




Day Five:
            Breakfast:
     Shrimp or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste). No cheese or mushrooms.
     1 Granny Smith apple
     Or protein shake
            Snack:
     1/2 grapefruit
            Lunch:
     Fresh white fish
     1 cup cucumbers or green salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
     1/2 strawberries
            Dinner:
     Veal, filet mignon, or extra lean hamburger meat
     1 cup mixed greens salad or asparagus
     5 pieces 365 mini-toast

Day Six:
            Breakfast:
     Shrimp or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste). No cheese or mushrooms.
     1 Granny Smith apple
     Or protein shake
            Snack:
     1/2 grapefruit
            Lunch:
     Fresh white fish
     1 cup cabbage or green salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
     1/2 cup strawberries
            Dinner:
     Deer, elk, veal or fillet mignon
     1 cup mixed greens salad or asparagus
     1 Doctor Kracker Seedlander Crispbreads



Day Seven:
            Breakfast:
     Fresh white fish or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste. No cheese or mushrooms.
     1 Granny Smith apple
     Or a protein shake
            Snack:
     1/2 grapefruit
            Lunch:
     Chicken breast
     1 cup romaine salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
     1/2 cup strawberries
            Dinner:
     Veal, filet mignon, or extra lean hamburger meat
     1 cup mixed greens salad or asparagus
1 Doctor Kracker Seedlander Crispbreads