Are You Insulin Resistant?

Now, you may be thinking, “What is he talking about?” but I’m telling you honestly, this is something that you need to know if you plan on staying slim, healthy and well for a long life. Ok, so the quickest way for you to know if you’re insulin resistant is to take a look in the mirror –

Do you have belly fat?

When you try to “pinch and inch” on your sides, is there anything there to pinch? Well, if there is, then most likely you’re dealing with insulin resistance. And not only that, but you could very well be prediabetic or have metabolic syndrome.

Without getting long winded here, let me just say that if you’re even slightly overweight, you are putting your life in grave peril. Nobody wants to do that, least of all, you or me. So, here’s a SUPERCHARGED Reminder –

Start Eating to Live and Stop Eating to Lose!

How do you do that? Well, I coach people all the time on how to eat the right way to maximize weight loss, slim down and promote longevity (that’s living longer ) – things we all want. If you’re interested in finding your way to wellness through proper diet, nutrition and exercise, then contact me.

But for now, here are-

5 simple nutritional pointers that will send you down the right path towards weight loss and wellness:

This list is by no means all there is when it comes to losing weight, getting lean and promoting wellness. But, if you can master these five tips, I promise that you will do wonders for your weight loss and wellness. And if you need someone to help you form a real plan, help you stick to it and take you from unhealthy Point A to Healthy, Lean Point B – then get in touch with me. For now though, at least start working on the above five pointers. You’ll love yourself for it and reap the rewards of living a healthier, longer life!

Related posts:

1. Eggs & Oatmeal for Fat Loss & Wellness
2. Drinking Alcohol and Wellness

In the course of working with clients and executives, one issue that continually arises is that of diet.  Many of my clients who find themselves in the heat of crisis also discover that they’re gaining weight, particularly in the belly area.  This, of course, is due to a number of factors including high cortisol in the body from being overstressed, as well as bad eating habits and lack of exercise.  In moments such as these, when the body is under extreme duress from crisis, it’s important to eat the right things.  Hence, this short video on Eggs and Oatmeal for weight loss.

In a nutshell, Eggs and Oatmeal, as a combination, have a number of nutritional advantages for the body:

• Real oatmeal has lots of fiber. Fiber fills you up and slows the release of sugar into the blood stream.  We all know (or at least we all should know) that even blood sugar levels contribute to keeping our moods normal and our brains from being inflamed.  An even blood sugar level also helps keep the body from bad cravings and from going on eating binges.  This is a big factor in maintaining a healthy weight.  Also, fiber is known to lower cholesterol levels as well.
• Eggs are a complete protein source and are amazingly healthy. Depending on the size, eggs provide around 6 to 7 grams of protein per egg.  Most of the protein is contained in the whites, where the fat is concentrated in the yoke.  Many worry about cholesterol levels and eating too many eggs (yokes).  For this reason, it’s always easy to use one whole egg and the rest with egg whites, still obtaining an ample amount of protein for the meal.  But, according to Jean Albritton in her article “Eat Your Eggs and Have Your Chickens Too,” she states:

Eggs have been a highly valued foods since the beginning of time—eggs from chickens, ducks, geese, turtles and fish. Egg yolks are the richest source of two superstar carotenoids—lutein and zeaxanthin.  Not only are bright yellow yolks loaded with these fat-soluble antioxidant nutrients, they are more bioavailable than those found in vegetables, corn and most supplements. While these nutrients have a reputation of combating macular degeneration and cataracts and supporting overall healthy vision, they have a long list of other benefits, including protecting the skin from sun damage and even reducing one’s risk of colon and breast cancer.

Besides providing all eight essential protein building amino acids, a large whole, fresh egg offers about six to seven grams of protein and five grams of fat (with about 1.5 grams of it saturated), which comes in handy to help in the absorption of all the egg’s fat-soluble vitamins. One egg also serves up around 200 milligrams of brain-loving cholesterol and contains the valuable vitamins A, K, E, D, B-complex and minerals iron, phosphorus, potassium and calcium. Choline, another egg-nutrient, is a fatty substance found in every living cell and is a major component of our brain. Additionally, choline helps break up cholesterol deposits by preventing fat and cholesterol from sticking to the arteries. So the bottom line is, don’t be chicken about eating eggs, especially the cholesterol-rich yolks!

The Recipe

• 1/2 cup Bob’s Red Mill (Gluten Free) Oatmeal
• 3 or 4 organic eggs (1/2 whole and use 1/2 whites if preferred)
• 1 cup of filtered water
• a pinch of Sea Salt

1. Bring water to a boil.
2. Add oatmeal and turn down to medium heat.
3. Allow to cook down a bit (usually about 5 minutes).
4. Add eggs to mixture and stir until cooked.  It will look similar to scrambled eggs.
5. Pour onto plate and sprinkle a little salt on top to taste.

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How can exercise and fish oil often be a more effective treatment for depression than antidepressants? Could it be because they are both potent anti-inflammatories? Could it be that depression is a low-grade inflammatory disease of the brain¹?

Let’s look at the evidence.

1. Proinflammatory cytokines IL-1, IL-6, and TNF α (molecular messengers that set off the inflammatory response) and bacterial toxins (produced in our gut) produce
   symptoms of depression and anxiety.
2. Cytokines overactivate the HPA (hypothalamic-pituitary-adrenal) axis (the stress response) just like we find in depressed patients.
3. Cytokines increase the function of an enzyme (IDO) that breaks down tryptophan, leading to less serotonin in the brain³.
   Serotonin is the happy mood chemical that fights depression.
4. The immune system is overactive in severe depression, producing brain inflammation.
5. Using immune therapy like interferon (a cytokine) for diseases like hepatitis C or multiple sclerosis triggers depression.
6. Depression is more common in inflammatory diseases like autoimmune and heart disease.

As compelling as these pieces of information are, they are not the only indications that depression is caused by an inflamed brain.

A new technique called vagal nerve stimulation is very helpful in depression⁴. The vagus nerve is your calming, relaxation nerve. When you take a deep breath, meditate, or do yoga the vagus nerve is activated, and it releases acetylcholine, which reduces the production of inflammatory cytokines.

There may be many reasons deep breathing and relaxation work, but certainly one of them is the fact that inflammation is reduced.

We also know that omega-3 fats help depression and produce remission⁵. They work by lowering inflammation and also through their effects on cell membranes and cell communication.

Similarly, we know that exercise is an anti-inflammatory and works better than Prozac in treating depression⁶.

Another example comes out of Harvard. A group of researchers there discovered an increased number of “white matter lesions,” or little white spots in the brain
that are seen in autoimmune diseases like multiple sclerosis in depressed patients. This correlated with low levels of folate, which caused high levels of homocysteine,
a molecule that triggers inflammation in the brain⁷. So being vitamin deficient produces toxic molecules that inflame the brain and cause depression.

Of course, we must ask, “Which came first, the chicken or the egg? Does depression cause inflammation or inflammation cause depression?”

The answer is yes. It is a vicious cycle. Inflammation leads to depression, which leads to more inflammation.

The message is that to adequately treat depression we must look for, find, and eliminate the causes of inflammation and then help the body create balance in the immune system turning off this vicious cycle.

For more information on depression, please see Dr. Hyman’s new book,The UltraMind Solution.

I am always searching for valuable information to help my coaching clients. Dr. Mark Hyman’s book, The UltraMind Solution is unquestionably one of the best resources that I’ve found for helping those who struggle with anxiety, depression and other mental issues. The truth of the matter is that the mind and the body are undeniably connected. I highly recommend this book to everyone.

Related posts:

1. Causes of Anxiety and Panic Attacks

These are three words that “pack a wallop”, especially in today’s world. It seems like these days we’re continuously being bludgeoned with news of more and more financial woes, the Stock Market plummeting, the latest bank failure or how Congress and the president have yet another “stimulus” bailout package that’s going to fix everything. And dare I even mention all of the other negative stuff that’s going on in the world? I have to admit that there are times when listening to the news, that even I get depressed and fearful for my own well-being. It can be pretty overwhelming.

Sometimes it just seems like our whole world has gone nuts over the last 6 months or so. The truth is – NOBODY among us knows for certain what’s going to happen next. We don’t know if a depression is looming or if the Dow is going to rise or fall today. Unfortunately though, I’m finding that many of us fear the worst. We begin to focus on this “what if” uncertainty and then punish ourselves with panic and worry in the process. The sad part is that there really are people losing their jobs and facing crisis situations. I suppose many of us wonder if it’s going to happen to us next (if it hasn’t already).

So, there in the midst of this chaos, in the middle of all the -

DOUBT – FEAR & UNCERTAINTY . . . What’s a sane, rational person to do?

Well, I just wanted to take a moment – to pause and reflect on a very comforting verse in the Bible – from Proverbs 3:5 & 6.

It’s so important for each of us NOT to lose heart in the midst of crisis. In fact, if we reflect upon history, if we reflect upon the Scriptures, we find that it’s in these moments of fear, angst and doubt that some of God’s most amazing and powerful works are done. Remember the stories of Joseph, Moses, David and Goliath and of course the miracle of Christ’s death and resurrection.

I would remind you to heed the words of the above highlighted Scripture. Let’s trust in God with all of our hearts. Let’s not fall into the trap of trusting in only what we can see with our finite pea brains. God is much bigger than any solution that we’ll ever be able to come up with and imagine. Let’s acknowledge God’s power and presence throughout the course of our “crises” and allow Him to guide us along the way.

Acknowledging God’s amazing power and control over our lives and over the course of this world, while trusting Him along the way will quickly take the sting our of those three words – doubt, fear and uncertainty.

Could our lives be any better if God Himself is directing our way?

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“It’s all about counting calories.”

What really gets me is how people (and particularly this “expert”) can make such casual statements on national TV without a proper understanding of what’s really going on. I guess it’s due to the overwhelming sway of popular thought to believe such misinformation. The fact is -

IT’S NOT ABOUT COUNTING CALORIES!

It’s about chemicals and pesticides and hormones and toxins in the foods we eat, the water we drink, the lotions that we put on our skin, and the air that we breathe.

The truth is that our bodies are “fearfully and wonderfully made”. Yeah, I’m quoting a bit of the Bible here, but the veracity of this statement is that our bodies are incredible machines. We were created to eat to our heart’s content – the foods that are NATURALLY available to us. Most of the foods we eat these days are not NATURAL at all. In fact, they have as many chemicals and harmful additives as they do real nutritional content.

THIS IS WHAT IS MAKING US FAT AND SICK!

It’s not rocket science, it’s actually good common sense. And it’s not even hard to wrap your brain around the issue. Think about it the next time you put “food” into your mouth. Read the label. If you don’t understand the contents, then you’re putting something into your body that ultimately will cause you health problems.

If this is the kind of stuff you’re eating on a regular basis, then quit asking yourself, “Why am I fat and sick?” Instead, ask yourself, what foods can I change in my diet that will make me lean and healthy.

Once you make this transition, you’ll be well on your way to being a much healthier person!

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Recently, I picked up a copy of Dr. Mark Hyman’s book, “The UltraMind Solution”(which by the way, I highly recommend), with the intent of researching two important aspects of balance for healthy individuals – a healthy body & a healthy mind. I’ll most likely be writing more about that issue in future blogs. Here though, my reasoning for mentioning Hyman’s book is that one of his chapters reminded me of a point that I think many of us overlook, especially in today’s tough economic times. Also, keep in mind that what I write here isn’t strictly my opinion or just the opinion of others in the fitness, nutrition and health related fields. Rather, it’s a point that is overwhelmingly supported by many health specialists, scientists and practitioners – and one that Dr. Hyman himself, a medical doctor, reiterates strongly about vitamins and minerals.

Vitamins & Minerals – a Metabolic Tune-Up or Just Expensive Urine?

Catchy title for a chapter! Well,here’s how he begins this chapter on the topic:

“I don’t think people need vitamins and they are a waste of money . . .”

Are you shocked at his opinion? I was, at least until I read further. Below is Mark Hyman’s follow up to that statement, in context.

Point taken – We all need vitamins (this is a link to some good sources). If you want to know more about why, get his book – it’s a great read!

The Cost of Vitamin and Mineral Supplementation

Quite honestly, I can tell you that there are times when I forget to take my vitamins and minerals. Usually it’s due to laziness, a lack of convenience or a disregard for their metabolic importance. Lately, though, I suspect that many are neglecting vitamin and mineral supplementation due to their expense. The question is, what is it really costing us NOT to take vitamins and minerals? Not only is it costing us money, but it may very well be robbing our bodies of desperately needed nutrition – nutrition that we’re not getting from the severely deficient and convenient foods that we’re eating – especially during the current economic down-turn.

My point here is simple – quick, easy and cheap are not always best. Cutting corners nowadays may seem to be the only solution, but we need to keep in mind our health for the future. If in the present we continue to rob our bodies of required nutrition by eating bad, dirty or cheap foods, while NOT supplementing with the much needed vitamins and minerals, eventually we will pay a much larger price than what is currently apparent.

Dr. Hyman’s premise is well stated – in order for our minds to function properly – as God intended – our bodies must first have all the proper nutrients for optimum function and balance. His focus is on mental health – in that, if the bodily processes are not being properly nourished, the mind will not function properly either, hence depression, mood swings, anxiety and ultimately Alzheimer’s and Parkinson’s Disease – just to name a few.

The Organic Transformation 2 Step Weight Loss Program

I agree with Hyman’s book. Recently, Barry Bragg, Barry Seneri and I wrote a comprehensive eating program called the Organic Transformation 2 Step Weight Loss & Wellness Program. Our point is very similar to Dr. Hyman’s, except that our focus is more specifically on the body and how eating right, along with the right supplementation promotes weight loss and overall body wellness. We believe that great health, weight loss, fitness and well-being are largely a product of a balanced, healthy lifestyle – as detailed in our program – some of which include:

• Good Sleep
• Clean, Alkaline Water
• Chemical-Free, Unprocessed, Natural Foods
• Regular Detoxification
• 80% Alkaline / 20% Acidic Foods Daily
• Regular Vigorous Exercise
• Rotation of Foods for Balanced Nutrition

Dr. Hyman, in his book, takes it to another level by describing how proper metabolic balance (due to proper diet) promotes healthy mental function. In essence – a truly healthy body equals a healthy mind.

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Samson on 10-3-08
5 months, 5.5 lbs.
the day I got him

Perhaps this may sound strange to some – (I know 4 months ago it would have to me) but each day I get wiser and learn more valuable lessons about life through Samson, my recently acquired, miniature Long-haired Dachshund (see photo).

You see, being single, I’ve gotten way too accustomed to my own independent and selfish ways of doing things. Don’t get me wrong, I like to think that I’m a caring and generous person, but God is using my dog (of all things) to teach me valuable lessons about life, love and human nature. It may sound extreme and a bit crazy, but I’m finding that my premise is very true. Read on:

PROPER PLANNING LEADS TO SUCCESS!

Before I got Samson, I prepared myself, I planned. I searched the internet, reading as much as I could about the different breeds of dogs that were out there. Finally I decided on the miniature, long-haired Dachshund. I then went to the book store and bought a couple of books on Dachshunds and read them. You see, I needed to understand the breed before I took that initial step of getting a pet. Remember, knowledge is power. Furthermore, I wanted to make sure that I got the RIGHT dog for me – and boy did I ever! Read on and you’ll see why.

REGARDING FOOD – GARBAGE IN GARBAGE OUT

Like people, although most of us don’t seem to realize it, if I feed my dog bad stuff, he becomes irritable, irregular, hyper, unhealthy and is not as much fun to coexist with, especially in light of the “gas” issue that occurs. Believe me, you don’t want your dog sleeping under your work desk (his favorite spot) if he’s “hyper” inflated and skunked out. Furthermore, when eating unhealthy food, his coat becomes dry and starts to lack the usual luster. I suppose that my pet Samson has become my own little “experiment” in living, although I certainly never intended to use him in that fashion. Quite honestly, it’s my deepest desire for my pet to be as happy, healthy and well-mannered as possible – just as any of us would want the best for our children. Did I say “children”? Well, yes, I guess I do think of him as my “child”. Ok, so what lesson have I learned from this? – well, it’s one that I already knew, since I already work in the health and nutrition industry . . .

Watch What You Eat – Don’t Feed Your Dog Bad Food or He Will Get Sick!

GOOD & HAPPY DOGS HAVE A PROPER VALUE SYSTEM!

Samson
the Christmas Elf

“Spare the rod, spoil the dog!” No, I’m not talking about beating your dog (or your child for that matter), but just like humans, dogs need rules and discipline or they don’t learn. Well, let me rephrase that one. Dogs can and will learn without proper discipline, but they’ll most likely learn and do ALL of the WRONG THINGS that you don’t want them to do – poop and pee on the rug, chew up plants and furniture, bark at the wrong times, bite your visitors and ignore your commands. The truth is, dogs, just like people, need good values, discipline, morals – call it whatever you want. Just like children, if we let our pup run freely around the house without training, WATCH OUT! How many people raise their kids in a household with no rules? Or . . .

How many of us conduct our own lives WITH NO SET RULES, BOUNDARIES or VALUES?

The day before I went to pick up Samson at the breeder’s, I went to Petsmart and bought him a crate and a couple of doggie gates to protect him and my home from himself. You see, I would never have had the amazing pet I have today, had I not prepared and set up proper boundaries for him. Until he learned how to behave, he had to have a model using boundaries. This way, he had success from the start. Once he learned when and where to go potty and what NOT to chew on, his boundaries were removed. Now when he needs to go, he rings his bell at the door and goes outside. The amazing thing – I’ve only had him for three months!

Furthermore, I enrolled Samson in a training class at Petsmart – to train us BOTH in the ways of proper master/puppydom. That was an amazing thing too – six weeks of training – every Saturday for an hour, learning the right way to relate to one another. I learned how to get him to obey using positive reinforcement AND Samson learned how to be obedient while loving every minute of it. It was a win-win and something I would recommend to any pet owner. Without proper training, without the right rules to live by, instilled the right way, life becomes chaos. I was determined NOT to have this kind of chaos for the next 15 or so years that I have Samson as a pet.

What wisdom can you learn from this, other than having proper boundaries and training for yourself or your pet?

PAY THE PRICE NOW, TAKE THE TIME – REAP THE REWARDS FOR LIFE

Samson today
8 months, 8.5 lbs.

Three months of consistency, sometimes inconvenient training and setting up boundaries (with positive reinforcement) have already rewarded me with one super fantastic dog. Any person who meets Samson cannot help but love him – his outer beauty goes to the core of who he is. Yes, he’s cute and adorable to look at, but he’s also the most loving, cuddly and affectionate dog you’ll ever want to meet.

I chose Samson out of twelve or so other beautiful puppies. In my eyes, he was the cutest and the prettiest, but he also demonstrated a genuine loyalty and affection by the way that he came up to me when we first met. His demeanor aside, when I paid for him, I CHOSE to be loyal, love, respect and commit to his welfare for life. It was not a decision to be entered into lightly. Don’t get me wrong, I don’t want it to sound like marriage or anything, but it was a big responsibility. The first month with him left me feeling a bit haggard and uncertain about my choice – not because he wasn’t cute or really that bad or anything, but because instilling good values and obedience in him meant hard work and commitment. The rewards are already apparent though in the love that he displays for me on a daily basis. As I type these words, the little squirt is curled up in my lap asleep – his number one place to be. I didn’t ask for it, I didn’t train that into him. He brought that on his own. It’s just one of many rewards that I enjoy on a daily basis.

I see that clearly in my dog. Now, how many of us need to get a pet to teach us these simple, yet complex lessons?

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Goals help us take positive control of our lives!

There are a lot of folks that just let life happen to them. They wander aimlessly around, and never seem to accomplish much of anything. They think that if they are lucky, success will find them. Nothing could be further from the truth.

Goals bring a clear direction to your daily thoughts and actions, giving you the focus to stay on course to the desired destination. Writing your goals down will also help energize you with the determination to get you there. You won’t be as easily distracted by lower priorities and will be able to overcome obstacles much easier.

Write down your goals to ensure they become reality!

It is recommended to write goals in many areas of life (spiritual, health, financial, relationships, etc.). Stretch yourself by writing 3 challenging, but achievable goals for ’09. Post these goals on your bathroom mirror, in your office, in your car, or wherever you will be constantly reminded.

Tell others about your goals!

In addition to writing and posting your goals, it is also beneficial to share your goals with one or more people that you know can keep you accountable. Speaking your goals to others literally ties you to your goals with your tongue. This is a powerful way to ensure hitting your goals. If you tell others about them, then they’ll be expecting you to achieve them, which in turn will help bring them to reality. Furthermore, it’ll give others a chance to help you meet your goals.

Our Transformation team will keep you accountable for your health, nutrition and fitness goals!

If you choose to write goals, I’ll be glad to be your accountability partner for 2009. Simply fill out the quick form at HELP FORM. And with your permission, one of our team members will check in with you once a month on your progress.

If you seriously want POSITIVE CHANGE and set your goals – Prepare Yourself for amazing results!

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Have you ever gone for Chinese food, eaten until you were about to pop, only to find yourself ravenously hungry an hour later? Well, if you don’t know already, the culprit is most likely MSG (Monosodium glutamate). But what most people (even the health-conscious) don’t know is that many of the foods we eat every day are laced with some form of MSG.

Food manufacturers are very sly about this – carefully masking the term “MSG” – calling it something, even as innocent as “natural flavoring”. Read what my friend, Barry Bragg, a nutritionist and fitness trainer for Transformation LLC in Raleigh, NC has to say about this and how it could be negatively affecting your health.

Click to read the full article!

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For all of the details, click the graphic link below:

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