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Fitness And Nutrition For Health

In the age which we live there is an unprecedented focus on getting and staying healthy. As more and more research points to the effect of fitness and nutrition on our overall health, the findings become more difficult to ignore. There is no doubt that the food that we eat and the physical activity that we perform significantly impact our weight and our body’s overall health and longevity.

When you look at fitness and nutrition and the consequences of ignoring their importance, it is not difficult to see how large a role they play in our health. First and foremost, it is important to understand how powerfully diet can affect us. Natural, whole foods – such as fresh vegetables, fruits, whole grains, and lean proteins – give our bodies the vitamins that it needs to function effectively. We have energy when we eat right. And when we have energy we burn fat. Eating properly allows us to maintain a healthy weight and keep undue stress off of our hearts; it also allows us to keep our blood pressure and cholesterol levels in the healthy range. Most importantly, good nutrition keeps our bodies stocked with antioxidants that fight off a range of illnesses including cancer.

But nutrition does go it alone; fitness and nutrition go hand in hand for achieving good health. When we keep our bodies active through a consistent exercise program, we are adding to our body’s ability to metabolize food and keep weight down. Further, good fitness means strong and limber muscles and a strong cardiovascular system. Exercise also lowers blood pressure and reduces stress levels.

Learning how to pair fitness and nutrition for optimum health means a commitment to a particular lifestyle. It is essential that you revamp your diet to eliminate fatty, high-sodium, and processed food and replace it with fresh, natural – and even organic – choices. But remember, fitness and nutrition work best as a team. Implement a consistent regime of physical activity into your daily schedule including cardiovascular work, stretching, weight training, and even yoga or Pilates.

When you truly understand the importance of fitness and nutrition in your life, you will understand how crucial these lifestyle changes are in order to live a long and healthy life.

9 Switches for Better Nutrition

1. Dairy Milk for Nut Milk

There are so many alternatives to dairy milk today, that these alternatives are as available and accessible as the dairy options. If you switch from whole milk to, for example, unsweetened vanilla almond milk, you will get double the calcium and, depending on the brand, less than one quarter of the calories. Also, if you have an undiagnosed or undiscovered intolerance to dairy, this will offer you relief from that and make you feel fantastic.

2. Milk Chocolate for Dark

Swapping milk chocolate for dark, may be harder for some than others, but it will make a big difference if you are a regular chocolate eater like myself. Not only does dark chocolate have less sugar, more antioxidants and is less processed, but it is also richer in flavor and can satisfy your chocolate cravings faster.

3. Sugar for Xylitol

Xylitol is a naturally occurring sweetener. It is not artificial and can be processed by your body. Many low or no calorie sweeteners are chemically formulated and cannot be processed by your body. These sweeteners can actually be worse for you than sugar itself. However, Xylitol is a natural and delicious sweetener that can be used as a direct substitute for sugar, it has less calories and is sweeter so you use less.

4. Sugary Soda for Herbal Tea or Infused Water

This is probably one of the most obvious and most talked about switch. However, it is one of the most difficult for people because they are conditioned to the convenience of pre-prepared sugary drinks. Yes, making herbal tea or infused water does take extra time and effort, however, you can make it ahead in large batches and keep it in your fridge so it is readily available. There are also several, delicious combinations that you can make and experiment with to keep things interesting.

5. White Rice for Black Rice

White rice is a simple carb that lacks nutrients. However, black rice is full of antioxidants and goodness to nourish your body. The color of black rice is also amazing and it has an awesome, natural nutty flavor.

6. Pasta for Vegetable Pasta

Weather it spaghetti, spirals or couscous, there is a vegetable substitute for it. The best substitute for spaghetti is zucchini or shitake noodles. For couscous, try finely chopping cauliflower. Other alternatives to pasta products can include black bean spaghetti, chick peas, quinoa, carrot and beetroot. These alternatives have more nutrients, less carbs and are less processed than the pasta you get out of a packet.

7. Flavored Yoghurt for Plain

Flavored yoghurt contains a lot of sugar and is highly processed. There are several plain yoghurts that have no added sweeteners and that are minimally processed. An easy way to get flavored yoghurt without all the nasties is to get the plain stuff and add a natural sweetener and/or whatever fruit you like to it. Not only will this make the flavors more delicious, it will also add freshness and texture.

8. Energy Drinks for Tea or Coffee

Energy drinks are loaded with caffeine and sugar. Many also contain other artificial flavors, colors, preservatives and sweeteners. Energy drinks are one of the worst drinks available on the market and have several, proven, health consequences. If you need a pick-me-up, it is just as effective to have a cup of coffee or tea that has caffeine in it to keep you going. You could also opt for some fresh fruit or iced water to help you re-focus.

9. Packaged Condiments for Home-Made Versions

Packaged condiments often have many added, unnecessary ingredients and are highly refined. With thousands of recipes readily available online, it is now easier than ever to create your own condiments with less additives and more goodness. By making your own condiments, you should be able to get more flavor, more variety, less additives, less calories and know exactly what is in your food.

What is a Holistic Health Practitioner? (HHP)

“Holistic” is derived from the Greek word holos which means “whole”. And so the aim of a holistic health practitioner is to focus not on disease, but rather mind, body, emotional and spiritual wellness. The difference between what an Allopathic, conventional professional does and what a holistic practitioner does is simple to explain. Orthodox, allopathic medicine has its focus on treating the symptoms of disease whereas holistic therapies focus on preventing or getting to the cause of illness. The one treats sections or parts of the body whereas the latter treats the person as a whole; proper nutrition, healthy mental, emotional and spiritual aspects of self.

A holistic practitioner uses non-invasive, drugless healing methods to help facilitate in bringing a state of homeostasis to the client. The great benefit about being a holistic health practitioner is that you can never get bored of your practice because there are numerous methods in holistic medicine that aim at focusing on the whole person. It is an enjoyable process to keep adding to your knowledge base. Some of the methods used depending upon credentials; acupuncture, homeopathy, nutrition, self care, energy medicine, spiritual counseling, Reiki, meditation, sauna therapy, catalytic herbs, Chinese herbal medicine, hair analysis, using ancient wisdom principles, power of intention, quantum physics, brain reprogramming to name a few.

A holistic practitioner understands that the body has an innate capacity and intelligence to heal when given the proper tools – exercise, inner reflection, nutrition, rest and social interaction. When holistic medicine is used in conjunction with conventional, allopathic medicine, we normally call that Complementary and Alternative Medicine (CAM).

The key is to be able to balance the body – mind – spirit connection by integrating practices from all of these standpoints. Holistic health emphasizes prevention, health maintenance, longevity and wellness. A practitioner in a sense, also becomes an intuitive life coach, addressing the clients entire world including family, job, health and spiritual needs. A holistic practitioner knows that the client is fully responsible for their own healing and views them as an active participant in the healing process.

Allopathic medicine is reactive whereas holistic is proactive. Holistic medicine works best for prevention of disease as well as relieving and getting to the cause of chronic disease. A practitioner can check for toxicity levels and set a plan in place to help the body help itself by gently removing the toxins and then employing an entire program to help build the immune system.

What do holistic health practitioners find themselves doing once they complete a holistic health practitioner program? The ideas and opportunities are endless; from manufacturing or formulating nutritional supplements to holding health seminars, tele-classes, writing articles, books or workbooks, or educating others, owning their own business or consulting practice – you can see the list is endless depending upon how creative you want to get. The great thing about HHP’s is that they can successfully work from home and create their own hours, as well as cost per client session.

If you are interested in enrolling in a home study, correspondence HHP program and would like to apply for board certification as an HHP through the American Association of Drugless Practitioners, consider taking a look at our HHP preset programs or choose five courses to create and build your own HHP program. Visit here to browse our Natural Health, Energy Healing and Spiritual Counseling programs http://www.holistichealersacademy.com.

The Pros and Cons of the Sonoma Diet!

Can you imagine yourself basking in the sun while enjoying a plate full of fresh fruits, vegetables, whole grains and lean meats? In between each portion of food or meal you are sipping a glass of fine wine, aware of your location surrounded by hikers, bikers, and small slopes scattered with olive trees?

Well, whether you can or not this is the scenario offered by one of the latest diet programs available. The Sonoma Diet by Dr. Connie Gutterson is a Weight Loss Plan that promotes the healthy flavourful eating style of the Mediterranean and Sonoma Valley, California. However is all this self-promotion, self-marketing illusions to attract customers, or will does it actually work?

This article answers this question by detailing the Pro’s & Con’s within the Sonoma Diet to help prospective dieters determine whether the program will suit them.



The Sonoma Diet:

Pros

– SIMPLE:

The Sonoma Diet is extremely simple for dieters to use. There are no formulas to calculate as with the Weight Watchers Program, and no counting grams or calories daily. Rather plate and bowl sizes are used for portion control.

– EMPHASISE THE POSITIVE:

The emphasis of the Sonoma Diet Program is on what you do eat rather than what you cannot eat. Although the program does still have a list of forbidden foods that dieters are supposed to avoid.

– SAVOR THE FOOD:

There is focus within the Sonoma Diet on eating slower and savouring food. This is punctuated by healthy use of fine wines with meals after the initial 10-day period. By using tasteful recipes meals are enjoyed, and by slowing down dieters prevent over-eating.

– NUTRITION:

The Sonoma Diet has a strong nutritional component, promoting dieters eating a number of phytonutrients and antioxidants. This is key for the diet as it is based on nutrition not starvation. The dieter remains healthy and keeps their metabolism rate at an effective level.

– WHOLE FOOD EMPHASIS:

Emphasising wholefoods in the diet and very few processed foods helps dieters with health gains as well as weight loss.

– STRUCTURED DIET

There are definitely several weight loss programs and diets out there that lack a prescribed structure for their participants to follow. One of the Sonoma Diet’s strong points is their step-by-step guidance, however this is obviously a personal choice of each individual.



The Sonoma Diet:

Cons

– LACKS FLEXIBILITY

An analysis of the diet proves that majority of Wave 1 menus only offer around 950-1100 calories for women, and 1050-1300 for the men. Once you get to Wave 2 diets are only given an extra 200-300 calories. Now while this is going to be effective in weight loss, it is difficult for people to live by. People will be starving within the first week and over a long term this isn’t sustainable for most dieters.

– LACK OF GUIDANCE WHEN HUNGRY

Given the hunger levels that some may experience during the Sonoma Diet there is a lack of instruction on what to do and what to eat when hungry.

– LIMITED SIZES, PARTICULARLY VEGETABLES

Compared to most other diets, the Sonoma Diet has a extremely controlled volume of food, particularly when it comes to vegetables. The lack of vegetables available may be unintended but people will generally experience a shock when it comes to the amount of food they can consume when sticking with the portion sizes of the Sonoma Diet.

– FORBIDDEN FOODS

By emphasising wholefoods the Sonoma Diet is doing a great job at providing dieters with nutrients. However the number of forbidden foods doesn’t leave dieters with that many alternatives or substitutes in terms of sugars, fats, etc. This may be difficult for dieters to handle.

– LACK OF CARBS IN WAVE 1

In many diets the risk of carb crash exists. However the Sonoma Diet is designed as a low carb diet and has no means for managing this risk, which may occur in the diets first phase, Wave 1.

In concluding it is clear that the Sonoma Diet offers both positives and negatives for potential dieters. It is important for each individual dieter to way up these issues in terms of their own personality and make a decision that suits them personally. If you like a structured diet with a focus on flavours, health and well being then the Sonoma Diet is for you. However if you need a greater level of flexibility and food consumption an alternative might be recommended.

10 Top Notch Ideas For CNA Inservices

As a nursing supervisor, you are all too familiar with the basic (and often mandatory) inservice information presented to nursing assistants. At health care organizations across the U.S., CNAs sit through lessons on standard precautions, abuse and neglect, confidentiality and fire safety. Other common topics include nutrition, pain management and a variety of disease processes. Without question, these are all necessary inservices for nursing assistants.

However, to develop a team of top-notch CNAs, it’s important to go beyond what is necessary or mandated. Coming up with pertinent topics can be a challenge when you’re trying to fit inservice education into your already packed schedule. Here are some ideas for inservices that will get your nursing assistants thinking outside the box-and have a real impact on the quality of their client care.

1. Teach about Being Assertive

Top-notch CNAs are assertive people. They understand the difference between communicating passively, aggressively and assertively. They use their assertiveness skills to deal with difficult people and challenging situations. And, because they respect the rights of others without ignoring their own rights, they are excellent team players. Consider presenting an inservice that includes a “personal assertiveness assessment” so that your nurse aides can gauge their current communication style.

2. Examine Conflict in the Workplace

Try teaching your CNAs how to deal with on-the-job conflict. Provide them with practical tips for resolving conflict. Be sure to cover the dangers of gossip and bullying in the workplace and how they can handle conflicts with supervisors and clients. Armed with this information, your CNAs will focus less on “workplace politics” and more on the needs of their clients.

3. Discuss Maintaining a Professional Distance

One of the toughest things for anyone in nursing is to provide TLC to clients without overstepping professional boundaries. A top-notch CNA knows the difference between personal and professional relationships and can recognize the warning signs that professional distance has been lost. Giving an inservice on this issue will help your nursing assistants be caring without veering from the plan of care.

4. Promote the CNA/Nurse Relationship

In the same way that the relationship between nurses and physicians continues to evolve, so does the relationship between nurses and nursing assistants. Outstanding CNAs understand the importance of delegation, assertive communication and mutual respect. They know how to give a great report, how to make the most of their performance review and how to work together with nurses as a team. Consider presenting this information to your CNAs and your nurses for a real boost to nursing teamwork.

5. Practice Time Management Skills

Why are some CNAs better than others at completing their work on time? Nursing assistants who strive for excellence have learned how to avoid time wasters like procrastination, a lack of focus and a negative attitude. Help your CNAs become time savers by teaching them about setting goals and priorities and providing them with practical tips that help them work efficiently-whether they work in a facility or in clients’ homes.

6. Review the Normal Aging Process

During their short initial training time, nursing assistants learn a few basics about the human body. However, in order to enhance their observational skills, it’s good to give them more details about how humans age. Try presenting the information by body system. Talk about the lifestyle choices that slow aging and those that speed it up-and remind your CNAs how they can help their elderly clients enjoy a good quality of life.

7. Discuss End of Life Care

To be outstanding, CNAs should be able to handle the full spectrum of life, including the dying process. Give your aides information on the end of life, such as how to recognize symptoms that signal death is near, how to provide comfort for dying clients and their families and how to care for the body once death has occurred. Consider including information on death and cultural diversity and the stages of grief.

8. Brush Up on Mouth Care

Top-notch CNAs understand the importance and benefits of good oral hygiene and how it can affect not just the quality of their clients’ lives, but also their overall health. How about presenting an inservice that goes beyond the mouth care protocol for your workplace? Give plenty of tips for performing oral hygiene, dealing with dentures, and observing for oral and dental problems.

9. Delve into Basic Human Needs

To enhance your nursing assistants’ sense of empathy, give them an overview of Maslow’s Hierarchy of Needs. During the inservice, review the five levels of basic human needs, how the levels relate to each other and how illness affects a person’s place in the Hierarchy. With a greater understanding of what makes people “tick”, your aides will excel at providing holistic, client-centered care.

10. Talk about Cost-Efficient Care

While cost-efficiency is always important in health care, it’s especially vital in today’s economy. Plan an inservice that provides practical tips for how nursing assistants can save money throughout their daily client care. Be sure to cover how to minimize waste and how time management, healthcare associated infections and medical errors affect the bottom line. Top-notch CNAs know that saving money today means better working conditions tomorrow!

Try incorporating a few of these topics into your current inservice schedule and see what happens. When inservice education goes above and beyond the norm, it spurs critical thinking, enhances the quality of client care, and encourages professionalism on the part of your aides.

What’s the Best Protein Shake? Comparing Visalus, Isagenix, Shakeology, and More

What is the best protein shake for weight loss? Building muscle? Overall health?

In this article I will be comparing a few of the most popular protein shakes in terms of ingredients, cost, and taste. I will focus on a few of the most well known brands, most of which also have an income opportunity attached, but I will focus solely on the product itself, not the business.

First of all let’s explore Isagenix.

Isagenix is a multi level marketing company whose main products are it’s protein shakes. Having tried them myself, I can verify that the shake are very tasty. Even my kids like them and that is saying a lot because they don’t like too many of the shakes I have tried. Isagenix shakes come in creamy french vanilla, dutch chocolate, black sesame, natural berry harvest, and strawberry cream. Isagenix claims to use a very high quality whey protein isolate that is natural and free from pesticides. They claim to be a very healthy shake, despite the fact that each serving contains 16 grams of sugar. Perhaps that is why my kids like them so much.

The cost of a 14 serving canister is approximately $52 plus taxes and shipping so most people would need 2 canisters per month. If you sign up as a distributor you get each canister for around $40 plus tax and shipping. Isagenix promotes a ’30 day cleanse’ and you will find a ton of success stories from people using Isagenix all over the internet.

The main pros for Isagenix are its high quality whey and the taste.

The cons are the high sugar content and the lack of other ‘superfood’ ingredients.

Next let’s look at Shakeology by BeachBody.

BeachBody changed their marketing to into a network marketing structure in 2007 after many years of success through infomercials. Their name is well known mostly for it’s fitness programs like P90X and Insanity. The ingredients in Shakeology are very high quality and many of them are considered superfoods. To source all these ingredients separately would be extremely expensive. Overall, the protein content and the nutritional content are exceptional, and one look at the ingredients list will impress anyone in the health industry.

The cost of a 30 day supply is $119, making it the most expensive of the brands. But as a ‘coach’, you would receive 25% off plus free shipping. It cost’s $15/month extra to be a coach with BeachBody in order to maintain the discount. When you look at it that way, the monthly cost for Shakeology including taxes and all fees would be around $120 which is almost the same as just buying it retail.

However, despite the high cost, many people who are conscious of ingredients choose Shakeology. In terms of taste it’s one of my favourites. And my kids love it.

BeachBody also offers some well known fitness programs like P90X, Brazilian Butt Lift, Insanity, and TurboFire, that go along with their weight loss incentives. They promote nutrition, good eating, plus exercise to lose weight, and like Isagenix and most other shakes, you will find tons of success stories with Shakeology.

The pros of Shakelogy are the superior, wholefoods based ingredients that are nutritionally dense.

The only con would be the cost.

Another great shake, that is slightly off the radar because the company’s main focus is skin care, is the Arbonne Essentials shakes.

The Arbonne shake uses a mix of pea protein as it’s main protein source. Most people don’t realize that pea protein provides a good pre-workout energy boost as well as post workout muscle recovery. It also contains a similar amino acid profile to whey protein but is particularly high in lysine, phenylalaline, and arginine. Pea protein digests much easier than whey and does not contain any lactose or gluten, and that means no bloating. It also means it’s good for anyone with allergies or sensitivities.

Beyond the pea protein, the Arbonne shake contains rice protein, flax seed, panax ginseng, cranberry, kelp powder to name a few, as well as all the essential minerals.

The Arbonne shakes costs $85 retail for a 30 days supply but you have the option of getting it at 20% off by becoming a preferred client. It cost’s $24 to become a preferred client.

The bottom line when choosing the best protein shake for you is to look at the ingredients first to ensure you are getting everything you need, make sure you like the taste, and that it fits into your budget. Combine your shake of choice with a healthy diet and good exercise routine, and you will be on your way to a healthier, happier, lifestyle. You may have to try a few to find one you like the best but hopefully this review should help you narrow that down.

The Diet Of Costa Ricans And How It Keeps Them Healthy

Located between Panama and Nicaragua in Central America, Costa Rica boasts a proud culinary heritage. Many scorn Costa Rica food selections for being high in saturated fats, but in actuality Costa Ricans are far more active than other cultures.

Costa Rican’s, locally called Ticos, never eat excessively. Limiting their portions is one way they stay so healthy. Also, lunch is the most important meal of their day. In fact, like many Latin nations, businesses and schools close down for a couple of hours at lunch so that employees and students can go home and have a leisurely meal with their family. This allows both a strong focus on family life, but also on slowing down a meal. In America, a typical school lunch lasts a mere twenty minutes at most and work breaks are usually an hour tops, so many must eat at their desk or machine. A Costa Rican’s lifestyle is completely different.

Costa Rica food often revolves around rice and beans, such as Gallo Pinto, a dish that translates to “Spotted Rooster”. Gallo Pinto is a dish that includes black beans at a three to two ratio to rice. Also added are onions, garlic, and salt. Meats are eaten sparingly, while beans provide a high content of fiber. Fiber can help counteract the saturated fats. Costa Rica food choices rarely include dairy or cheese.

As Costa Rica has water on both sides with the Pacific to the west and the Caribbean to the east, fresh seafood is always available. Unfortunately, the seafood is also extremely expensive as the country exports the bulk of its seafood. Chicken, pork, and beef are the more popular meats. Costa Rica food supplies use organ meat as well; so expect to find dishes involving stomach, brains, and other organs on the menu. Other staples of Costa Rica food choices include fresh vegetables such as tomatoes and a variety of beans, fruits, including plantains, and rice.

Costa Rica’s capital city, San Jose, is packed with outstanding restaurants and cafes. In San Jose, one can experience bold foods and beverages. Staple beverages such as sugarcane soaked in hot water are second only to the nation’s delicious Costa Rican coffee. Drinks mixing corn meal and milk are also common. Plantains are similar to bananas in appearance, but they cannot be eaten raw. Plantains are pounded flat, battered, and fried tender.

As one travels to other regions, the choices for Costa Rica food also decrease and become more traditional with the beans and rice dishes. Beans and rice dishes are usually served alongside a carrot and cabbage or lettuce and tomato salad. Sometimes Arroz, (fried shrimp or chicken), are found on the table instead of beans and rice. The salads are typically larger than the portion of beans and rice and that helps the Ticos to stay fit.

It is possibly to choose healthy selections of Costa Rica food. Stick to plenty of fresh fruits and vegetables and enjoy the delightful blend of culinary flavors.

Effects of Food Quality in Performance

Each time we sit down to eat, we make decisions that either support the digestive and immune system or don’t. We can either contribute to inflammation or have the opposite effect.

While these all sound like nutrition mumbo jumbo, these elements have a huge impact on your performance outside. Imagine trying to go on an intense day-long hike with gas pains and cramping. Or have a cold/cough on a ride at 10,000 ft.

Your performance is determined by the little choices you make every day, long before you hop in the car to head out on your adventure.

The Goals of Food Quality in Performance:

  1. Consistency – to perform consistently strong without cold or flu symptoms getting in the way.
  2. Feel Good – have a clear head, no digestive upsets, and strong muscles.
  3. Recovery Quickly – be able to get outside doing more of what you love more often.

What to Focus on:

  1. Supporting your digestive system (feel good and perform strong)
  2. Supporting your immune system (70% of your immune system is in your digestive tract!)
  3. Reducing inflammation (this will help you recover more quickly)

Quality Guidelines:

  1. Remove all foods you may be allergic or sensitive to – these can irritate your digestive system in the short term and weaken your immune system and cause inflammation in the long term.
  2. Get into homemade bone broth – broth made from bones contain gelatin and collagen, which helps build a strong gut lining and reduces digestive inflammation, as well as helps to repair muscle tissue.
  3. Eat fermented foods – fermented foods contain probiotics, which are good bacteria that help you digest your food better and out-compete any bad bacteria that may be trying to sneak in there.
  4. Avoid sugar – sugar can suppress your immune system cells that attack bacteria and viruses. Lay off the desserts, soda, etc.
  5. Focus on whole grains and legumes – refined carbohydrates break down quickly and act like sugar in your body.
  6. Limit dairy and alcohol – For the same reason as the point above. I know saying to give these up entirely may not be realistic, but I definitely want to encourage you to limit them. As talked about with refined carbs, foods that behave like sugar in your body are not always sweet.
  7. Eat high quality – you may have heard words like “toxic load” before with no explanation. Basically, eating a lot of pesticides can increase the toxic load in your body and contribute to inflammation (which means slow recovery post exercise) and a weakened immune system. So try to buy as many pesticide-free produce as you can. Also, the omega-3 content in grass-fed or pasture raised animal proteins are much higher than conventional. This also may be a buzz word you’ve heard before. Omega-3’s are anti-inflammatory so important for the same reasons as above.
  8. Stay consistent – following these guidelines for a day or two leading up to a big trip is not going to produce the results you desire so integrate these steps into your lifestyle. Your habits at home will speak volumes to your results outside.

Avoid Insulin Resistance And Manage Diabetes – Naturally

Insulin resistance is when the cell (particularly liver, muscle and fat cells, with the liver losing sensitivity first, then the muscle and then the fat cells) loses its responsiveness on the insulin receptor site. Your body adds more and more insulin to store fat. Overtime, the pancreas give up leading to type II diabetes.

In type II diabetes, your body isn’t making enough insulin and/or the cells are resistant to insulin causing too much sugar to remain in the blood.

Insulin is necessary for your body’s use of sugar. Sugar is the basic fuel for your cells in the body, and insulin takes the sugar from the blood into the cells.

A fasting blood glucose level higher than 100-125 mg/dL is not indicative of diabetes, but it can be indicative of insulin resistance, and is above normal levels. Optimum serum glucose range is 80-95. Fasting serum insulin levels should be below 10.

Controlling your insulin levels with diet/nutrition, lifestyle modifications, exercise and supplements are a powerful anti-aging strategy and a must for health, vitality, longevity and fat loss.

Insulin Resistance Symptoms and Conditions:

  • Brain fogginess and inability to focus
    • Elevated triglycerides. Optimum range: 70-110 mg/dL. (40 to 60% of total cholesterol). This can only be determined with a fasting test. Triglycerides are a component of fat stored in the tissue. Decreased HDL with elevated triglycerides is a more significant indicator of risk to heart disease than total cholesterol over 200 mg/dL. Triglycerides are often increased with dysinsulinism (Syndrome-X/Metabolic Syndrome), alcoholism (GGT/GGTP also generally increased) and diabetes.
    • Excess fat around your midsection or scapula area
    • Hypertension
    • Intestinal bloating
    • Low HDL levels. Optimum range: Males – above 55 mg/dL. Females – above 60 mg/dL. Should be > than 25% of total cholesterol. Most effective way to > HDL is > exercise.
    • Sleepiness and fatigue
    • Type II diabetes

When glucose (sugar) builds up in the blood instead of going into cells, it can cause problems:

  • Higher risk of Alzheimer’s disease (in diabetes, hyperinsulinemia doubles your risk for AD compared to people without diabetes).
  • Obesity
  • Over time, high blood glucose levels damage your eyes, kidneys, nerves or heart.

ALL hormones work in synergy with one another. The hormone you have the most control over is insulin. This is regulated by your diet.

What Causes Insulin Resistance and Diabetes?

  • A sedentary lifestyle
  • Calorie restriction, skipping meals, diet pills and a crap diet of fast foods, boxed, canned or microwaved foods. Unbalanced meals, high in carbohydrates, sugar and a low intake of fats and protein.
  • Drinking soft drinks and fruit juices.
  • Elevated lypogenic (fat storing) enzymes and decreased lypolytic (fat burning) enzymes
  • Lack of quality sleep
  • Stress and altered hormonal levels. Years of high adrenaline and/or cortisol levels due to poor nutrition and lifestyle habits.

DIET AND NUTRITION for insulin resistance/type II diabetes:

  • Allowed fruits in moderation include: tomatoes, avocados, berries, grapefruit, lemons, limes
  • Avoid agave syrup,, HFCS, Nutra Sweet and Aspartame products as they may trigger diabetes and obesity.
  • Cut carbohydrates and increase protein. Eat a diet of organic proteins, non-starchy vegetables and fats (fats slow down the insulin spike)
  • Eliminate all boxed, canned and microwavable foods.
  • Eliminate all refined carbohydrates, grains, dairy products, fast-acting sugars (fruit juices, soft drinks, high glycemic fruits and starchy vegetables), hydrogenated fats, alcohol, caffeine and tobacco).
  • Lemon and lime juice reduce the insulin index of the meal due to the flavonoids.
  • If it does not run around in the field, swim, fly or is not green – do not eat it!
  • Small mini meals 5-7x daily. Include smart fats and protein at each meal.
  • Sweeten with stevia, an herb, instead of sugar. Stevia will not elevate blood sugars.

SUPPLEMENTAL NUTRIENTS for insulin resistance/type II diabetes:

  • Vitamin D – Bio D Mulsion Forte
  • Chromium
  • R-Alpha Lipoic Acid (lowers glucose levels up to 30%)
  • Omega-3 Fish oil with 400 I.U. mixed tocopherols
  • Bio-Glycozyme Forte (use with hypoglycemia)
  • Fiber
  • GlucoBalance (use with elevated triglycerides and ‘ blood sugar)
  • ADHS (consider with increased glucose or triglycerides, adrenal cortical hyperfuntion.
  • Research and clinical feed back indicates that 7 Keto-DHEA is often effective in helping to ameliorate increased glucose levels. In addition, the 7-keto DHEA will not convert androgens to estrogens.
  • Resveratrol
  • Silymarin, an antioxidant that can improve liver function (especially the insulin resistant-liver cells) and blood sugar levels, have shown great promise in the effort to fully restore insulin sensitivity.
  • Zinc, magnesium and potassium deficiencies lead to insulin resistance.
  • Improves insulin sensitivity: CoQ 10, L-Carnitine, Taurine, L-Arginine, Glutathione

SUPPLEMENTAL BOTANICALS for Insulin Resistance/Diabetes:

Fenugreek/Flax seed Potion for diabetes and insulin resistance:

Take on an empty stomach first thing in the AM

1 T. freshly ground fenugreek seeds

1 T. freshly ground flax seeds

1 T. Liquid chlorophyll

16 ounces water

  • Gymnema Sylvestre before meals helps repair the pancreas and damage to liver and kidneys. Studies show that it may be able to help repair damage that has been done to the pancreas, as well as reduce the amount of insulin many diabetics need to maintain normal blood sugar levels. There is also research showing that it can reduce triglyceride levels and aid in weight loss.
  • Bitter Gourd
  • Banaba Tree Extract
  • Grape Seed Extract
  • Cinnamon – add to coffee with organic heavy cream to make you more insulin sensitive. Coffee has polyphenols which protect you from diabetes.
  • Tea: Green tea, Pau d’ arco, Astragalus, Burdock, Fenugreek

LIFESTYLE protocol for insulin resistance/type II diabetes:

  • Ensure healthy gut flora. Consider a CDSA (comprehensive digestive stool analysis).
  • Get to bed by 10pm and get up no earlier than 6am. Lack of sleep disturbs lipid profile, glucose metabolism, androgen production and blood pressure, immune system and memory.
  • Glucose levels are influenced by carbohydrate intake, stress, glandular and liver function. Serum Glucose: Optimum range – 80-95 mg/dL. 105 and > = adrenal issues
  • Monitor blood glucose levels at least 2 times a day and before eating meals. If you are exercising you will need to test your glucose levels more frequently.
  • Obtain fasting serum glucose and insulin levels.
  • Rule out food allergies with increased or decreased blood sugar.
  • Rule out heavy metal burdens, pesticides, other xenobiotics and inoculations. These can be locus to pancreatic dysfunction resulting in diabetes or hypoglycemia.
  • Take Care of Your Eyes – Diabetes is a leading cause of blindness. It can lead to Retinopathy and other eye problems such as cataracts.

EXERCISE protocol for insulin resistance/type II diabetes:

  • Begin some form of exercise routine. Walking is excellent for diabetes. A daily 3mph brisk walk decreases diabetes risk by 50%!
  • Strength training is far superior to steady state aerobic exercise to prevent obesity and improve insulin resistance. Steady state aerobic exercise ‘cortisol levels which ‘insulin levels.
  • The power of being active should never be underestimated: from a short five minute walk to forty-five minute strength training sessions, it all counts towards reducing and eliminating the pre-diabetes (insulin resistance) syndrome.

Why Are Salmon So Special?

The crystalline waters of Alaska host one of the world’s most valuable resources: healthy, natural, nutritional fish. Alaska has recognized the importance of their marine life, and has taken firm measures to ensure that the waters around their 34,000 miles of coastline remain pure, and that the fish living in those waters are harvested in a way that is sustainable and eco-friendly.

That’s a lot to brag about when Alaska salmon are in such high demand. Alaska’s response to this demand has been measured and responsible, ensuring that the world can continue to enjoy wild salmon for generations to come. What is that makes these fish so special, and the focus of so many great grilled salmon recipes?

For one thing, salmon is a rich source of protein and Omega-3 fatty acids, while being low on the harmful saturated fats and Omega-6 oils found in other animals. Alaska salmon live a rigorous natural life, and this vitality ensures lean fish with high quality texture and taste. The clean water and healthy organisms keep the salmon free of toxins and impurities in their environment and diet.

Look up grilled salmon recipes, and you will consistently find sources from health-food and low-calorie sites and cookbooks, proudly displaying the nutritional facts of each recipe. These sites will tell you not just how to cook salmon steaks, but will also likely boast about the variety of essential vitamins, minerals, and nutrients packed into a savory salmon feast.

Salmon can be cooked fresh, thawed, or frozen, and this means that it can be enjoyed year-round, even long after the fishing season has ended for a given year. Grilling salmon is a summer-time activity as American as flipping burgers or baking apple pie, and is a whole lot healthier to boot. The versatility of salmon is another thing that makes it so special. It works in any cuisine, from Asian to French, and can be served as a main entrée, or worked into appetizers, salads, and soups. Just crack a cookbook; you’ll be amazed at the number of grilled salmon recipes.

You don’t need anyone to tell you that salmon makes a delicious meal, but if you have been wondering what makes this fish so special, remember that Alaska salmon is also a highly nutritional food, and represents a sustainable practice that you can be proud to participate in.