Wellness Posts

Three Simple Rules to Lose Weight and Reverse Disease

support@wellness.com — Tue, 11 Aug 2015 07:00:00 Z

Wellness.com - Three Simple Rules to Lose Weight and Reverse Disease by Joel Fuhrman, M.D.

Losing weight and getting healthy doesn’t have to be complex. Purge your pantry of processed food, don’t use oils and stay away from sugary snacks and drinks. My rules to better health are uncomplicated and easy to follow. No need to measure food or count calories or points. Many people who follow my advice are pleasantly surprised at how uncomplicated my ‘diet’ can be. Here are my simple rules to better health. Rule #1: Get Protein Mostly From Plants, Not Animals.- Many people believe that you can only get protein through meat or fish. But plant-based foods are also very high in protein. For example, two cups of broccoli provides 10 grams of protein, making it a high-protein food. One cup of spinach has 7 grams of protein. A cup of chickpeas supplies 15 grams of protein. When you are eating natural plant foods, whether it is greens, seeds, grains, nuts, beans or vegetables you are getting lots of protein. But the advantage of plant protein over animal protein is that protein from plants lowers cholesterol and contains loads of anti-cancer nutrients, while animal protein raises cholesterol. Making the switch to a mostly plant-based diet offers many health benefits including a dramatic reduction in breast and prostate cancer. Rule #2: Eat Meat, Fish, Eggs or Fowl Only Every Other Day or Less.- Many people insist that the flavor of meat is too hard to give up. There is a lot wrong with a meat-based diet. In addition adding more saturated fat to our diets, eating meat also raises our blood pressure and increases cancer-promoting hormones. If you must eat meat, eat it sparingly. Eat only two to three ounces every other day. Put an ounce of meat in a bean or mushroom burger and it will taste like a meat burger only better. Or add a couple of ounces of fowl, meat or fish to a large salad, soup or stew. But then, make the next day a completely vegetarian day. Rule #3: Eat Slowly Digestible Starches.- Peas, beans, lentils, barley, and quinoa are all foods whose carbohydrates are slowly released into your blood stream over the course of two to four hours. Therefore they don’t spike your blood sugar and there isn’t a spike of insulin in response. Slowly digestible starches lower glucose and help to keep you thin. Stay away from the white foods: white rice, white flour, white sugar and limit white potatoes. They all shoot your blood sugar up right away, releasing excessive amounts of insulin which is growth-promoting, fat-storing and makes you gain weight. As I always say, “The whiter the bread, the sooner you’re dead.”

Read more on beans – the ideal carbohydrate -here.

Women, Sugar and Addiction

support@wellness.com — Mon, 10 Aug 2015 07:00:00 Z

Wellness.com - Women, Sugar and Addiction by Dr. Mary Jayne Rogers

I have noticed that more and more businesses keep a small bowl of candy in reception areas and on countertops. They are practically becoming part of the décor. The other day, while waiting for my hairstylist, a woman marched over to the obligatory bowl of candy, snatched up a fistful of candy and announced, “I need some sugar!” She was not a diabetic in distress; she was not faint from not eating. She had an emotional need for not just one piece of candy – but a fistful.
- I know there have been times when I felt the same way. But observing this woman’s self righteousness over her need for sugar really made me take a step back and think about her -“need”- for sugar. As women we have practically become a sisterhood of sugar devotees. We use ice cream to mend a broken heart, chocolate to get through hormonal flux, sweet treats to reward ourselves, cakes and pastries for celebrations and special occasions, and delightful tidbits of this or that, just to get us through the day. We are hearing more about sugar addiction from a number of health authorities, including Dr. Oz and the Kristin Kirkpatrick from the Cleveland Clinic. We have heard stories for years about the addictive nature of junk food, and most recently the big news comparing the addictive nature of Oreos to cocaine. We have learned that sugar truly affects our brain by altering neurotransmitters which actually does make us need, crave or require sugar literally to calm our nerves. Aside from the fact that sugar causes inflammation in the body; aggravating joint pain, wreaking havoc with skin issues, and weakening the immune system, it is also obviously a source of useless calories that cause a blood sugar roller coaster. We get the lift from the sugar, which is rapidly absorbed, causing a blood sugar drop that forces us to eat more to raise the blood sugar back up. These sugar highs and lows can lead to insulin resistance, which can then put us at a higher risk for Type 2 Diabetes. Woman to woman, what troubles me the most is that women seem to be specifically targeted by the food industry for sugary indulgences. This has been the case for quite some time; Valentine’s Day chocolates and boxes of candies for Mother’s Day as an example. Somehow the food industry has convinced us that we need sugar; that mocha frappuccino, cookie dough ice cream and foil wrapped kisses are our divine right. We have come to believe we deserve this decadence after all that nature has doled out to us: monthly hormone flux, periods, then no hormones and no periods. Whatever we are going through, we have been given the message that certainly sugar will fix everything. I say its time to stop the madness! We need to take our health back. Our brains, emotions and bodies are ours to control. We must be our own advocates. The next time you see an ad that specifically targets you for more sugar and more calories, remind yourself that the sugar doesn’t love you. You can love yourself. Pamper every bit of your being. Just say no – thank you. Dr. Mary Jayne Rogers is an Exercise Physiologist specializing in whole-person wellness and fitness education and instruction. As an educator, Mary Jayne brings multi-dimensional wellness and fitness experiences along with a welcoming and genuine teaching style to inspire students and wellness enthusiasts of all ages. Here's a List of Healthy Sweet Treats with No Sugar or Artificial Sweeteners: - 1. Stuffed Dates: Try fillings such as goat cheese, almonds or walnuts - 2. Fresh Berries - 3. Fresh Figs: Try broiling them adding a drizzle of honey or stuffing with blue cheese - 4. Pureed Fruit Popsicles - 5. Freeze fresh fruits for delicious granita, sorbet or smoothies

5 Tips to Keep a Positive Attitude and Endure

support@wellness.com — Mon, 10 Aug 2015 07:00:00 Z

Wellness.com - 5 Tips to Keep a Positive Attitude and Endure by Sherrie Campbell

Life is forever challenging for us all. We carry pains and life’s lessons all the way through. None of us are exempt from these sharper edges. We are here to grow. The signature purpose and intention behind life’s sharper edges is to provide us that very opportunity. What might seem like and enemy will likely turn out to be the only possible thing that could have caused us enough discomfort to finally move in another direction. When we move we are forced to look inside and examine our vulnerabilities so we can bring light to what within us needs to be refined and change. 1. Accept Life on Life’s Terms: - Acceptance of what is happening in our lives can be so painful that we want to come out of our skin. When things happen we do not want to happen we feel angry, we want to lash out and throw it back to the Universe for a redo. We do NOT agree. However, life requires flexibility as a way to bend us and change us. Acceptance is empowering; instead of resisting and suffering when things don’t go our way and dwelling on the disappointment, or denying that we are hurt or frustrated,we can recognize our feelings and accept them. This is the first step in getting grounded. Accepting what IS. 2. Rest: - When carrying a burden becomes exhausting because we are not finding any relief in being able to put the burden down...rest. There is no rush or reward for how fast we climb. If we need to rest then rest, just don't give up and go back down to the bottom because we think we can no longer climb. We CAN climb and we WILL because whatever burden we are carrying is only here to make us stronger, wiser and to raise our value. 3. Gratitude:- We must look down and be grateful for how far we have come, and remember all the blood, sweat and tears it took to get to the half way mark. Could you imagine giving up to have to start that whole process over again? This should inspire that inner determination we had as we first began this climb. Keep going or all that pain to get this far will have been for nothing. 4. Get Back to Center:- If on the climb we need to stop for a minute to regenerate, recalibrate and get centered then do so. It is wasteful to worry if we cannot see an end in sight when we look up to see how far we have left to go. We have to instill action behind our faith that whatever is up there is far better than what we have left down below. We must get our thoughts gathered, dig deep and show ourselves that no matter what, nothing will knock us down. We will be our own savior standing on our own two feet. 5. Keep Pressing Forward:- As we keep moving we will continue to take complete ownership of our life because we possess the qualities of tough-mindedness and perseverance. We commit to believing that what we are climbing toward will reward our every step of carrying the burden we have within. We have to love ourselves all the way to the top. Our self-control and hard-nosed belief in this climb will take us to places beyond our comprehension. When we approach life with an overly entitled attitude that it should be easier than it is we are guaranteed to suffer. It is never easy to accept what life’s sharper edges bring because they make us feel the core of our vulnerabilities. It is easy to shrink during these times and feel victimized but when we get up and keep going regardless we will see that all of our suffering will be rewarded. Belief is the key to having a great life. If we believe there is some reason for life’s pain that is beneficial for us then we will get the lesson. Little Life Message: Everything we want is on the other side of fear.

7 Strategies to Reverse or Prevent Diabetes

support@wellness.com — Mon, 10 Aug 2015 07:00:00 Z

Wellness.com - 7 Strategies to Reverse or Prevent Diabetes by JJ Virgin

Diabetes and pre-diabetes are at epidemic levels today. The Centers for Disease Control and Prevention (CDC) says Type 2 diabetes in America -has tripled since the 1980s- and -one in three Americans- will have diabetes by mid-century. Staggering statistics, huh? - It’s not just adults who suffer. In less than a decade, the rate of pre-diabetes or diabetes in adolescents has increased from 9 percent to -23 percent. That’s almost one in four teenagers whose life quality will be reduced or tragically cut short. We can’t let these statistics continue to increase, and the best way I know to reverse this disturbing trend involves getting blood sugar and insulin levels under control. Diabetes is a lifestyle disease. That's good news because you can use lifestyle strategies to reverse this quickly. I take an integrated approach to improve insulin sensitivity, which means your body can actually hear insulin’s signal. With this approach, you stabilize blood sugar and lower insulin. Your body starts to burn rather than store fat. You feel and look better. You dramatically reduce your risk for heart disease, cancer, and other chronic health concerns. Among my big needle movers to reverse or prevent diabetes, I’ve found these seven simple strategies incredibly effective to balance blood sugar and lower insulin. Vitamin D.- Actually a hormone, vitamin D helps your body become more insulin sensitive. Ideally, you'll get 20 minutes of sunshine every single day without sunscreen, but we’ve become sun-phobic, so supplementing probably becomes the best way to go. Ask your doctor a 25-Hydroxyvitamin D test. Ideally, you’ll fall within the 50 and 80 mg/ ml range. If not, supplement with 5,000 – 10,000 IUs and retest. A good maintenance dose is 2,000 – 5,000 IUs. Higher doses of vitamin D work better with vitamin K. You get both in -this formula. Fiber. Among its benefits, fiber can slow down your blood sugar response. Low-sugar impact carbs like quinoa, squashes, and lentils come loaded with fiber. So do berries, nuts and seeds, legumes, squash, and avocado. Ideally, you’ll aim for 50 grams of fiber daily. That can become a challenge, which is why I recommend -Extra Fiber. Little trick to blast hunger and cravings: Throw -Extra Fiber- or chia seeds in some water about 30 minutes before a meal to lower your appetite and balance your blood sugar response to that subsequent meal. Sleep. Even one poor night of sleep – that means not getting -7 to 9 hours of sleep- – totally changes your hormones. You become more insulin and leptin resistant, which means you're hungrier and better at storing fat. One study- found even a -partial night’s- sleep deprivation contributes to insulin resistance, paving the way for diabetes and obesity. Your stress hormone cortisol becomes higher, your hunger hormone ghrelin level becomes higher, and… Well, you get my point. Nothing good comes from crappy sleep. Weight resistance. Studies show lifting heavy can help you -become more insulin sensitive. Skip the machines and focus instead on full-body exercises like push ups, pull ups, squats, and pull downs. Aim for two to three sets of eight to 12 repetitions, which is the hypertrophy range for weight training. Burst training. Bursting to blast fat actually makes you an all-day fat-burning machine while helping your body handle stress better. The trick involves going 30 - 60 seconds all out, then recover actively twice as long. That could be going up the stairs for thirty seconds, walking back down them for a minute, and then doing it again. Control stress. Chronic stress actually can keep your blood sugar elevated. Elevated blood sugar means higher insulin levels, burning out your pancreas and creating the perfect storm for diabetes. Unfortunately, stress management often gets short shift. Find what works for -you. That might be yoga, a hot bath, playing with your dog, meditating, or having a tea date with your bestie. Go low-sugar impact. I wasn't exaggerating when I called it -America's number one addiction. Sugar hides everywhere. In diet foods, packaged foods, dressings, and even sugar substitutes. Rather than completely cutting out all sugar, know which sugars to choose and which to lose. In my -Sugar Impact Diet-, I’ve designed an easy-to-follow three-cycle plan that helps you gradually taper off sugar rather than suffer deprivation and other miseries cold turkey can create. I’m giving Wellness readers my -FREE 4 x 4 Workout-, which combines burst training with weight resistance in just 15 minutes, three times a week. Grab yours -here. Does diabetes run in your family or have you been diagnosed? What one strategy would you add to this list to reverse or prevent this devastating disease? Share yours below or on my -Facebook page.

65 Ways High Fructose Corn Syrup Can Harm You

support@wellness.com — Sun, 09 Aug 2015 07:00:00 Z

Wellness.com - 65 Ways High Fructose Corn Syrup Can Harm You by Fred Fletcher

High fructose corn syrup (HFCS) is one of several food additives the processed/packaged food industry seems to think is absolutely indispensable. Accordingly, they dump this overly-sweet, high-calorie, low-nutrition gooey stuff in many foods most people consume, often unknowingly, on a daily basis. Why they use it so often and so ubiquitously isn't a mystery - simply put, HFCS is much cheaper than sucrose (the table sugar we get mostly from cane and beets); what is a mystery is: - why they use it so generously even in foods that, frankly, don't call for it, - why they continue to insist that HFCS is no different than sucrose (which is not true), - why they continue to defend its excessive use (in spite of mounting scientific evidence against it), - why the government doesn't move in to greatly limit (if not ban) its use, considering how detrimental this food has been, even if some of the evidence against it is anecdotal (not because it's weak but because formal, long-term clinical studies have not been conducted in sufficient numbers, though the need for such has been strongly established) - How HFCS Is Defended with Misinformation and Purposely-Perpetuated Myths - One reason HFCS continues to be used so extensively is because the food manufacturing industry spends millions on slick campaigns to misinform the public. They tell people, for example, that there is no difference between sucrose and HFCS. In one of their ads, for example, one happy-go-lucky oblivious consumer tells another gullible consumer "Sugar is sugar!" - Folks, that simply isn't true. This is an excellent example of mixing a little bit of truth with incorrect molecular science. Yes, sucrose, like HFCS, is composed of glucose and fructose molecules. But the differences they fail mention include the fact that in sucrose those molecules (occurring in a 50/50% ratio) are more tightly bonded; secondly, the percentage of fructose molecules in HFCS is generally higher (as high as 80%) - meaning that HFCS usually (for it comes in different concentrations) contains more fructose. Not only that, but the fructose in HFCS is more loose molecularly (meaning that it is absorbed more readily and easily than the fructose in sucrose). Additionally, fructose is metabolized in the liver, meaning that it can by-pass the pancreas/insulin control mechanisms. To make matters worse, fructose doesn't prompt the production of leptin, which helps people feel full, thus motivating one to eat and drink more. Is it any wonder that many studies now connect HFCS with obesity and rapid weight gain? - At any rate, it isn't that fructose is so bad but that we are now, thanks to the over-use of HFCS, ingesting too much of it. For most of our history humans, in fact, have consumed very moderate amounts of fructose (mostly from fruits) - about 20 teaspoons a year, by some estimates. Compare that to the estimated 140 pounds per year we began consuming in only the last 50 years! - Excessive use of HFCS, though, is not the only problem. Telling people that there is no difference between HFCS and sucrose is one reason people haven't been wary of this stuff. For the record, HFCS is created through chemical processes; not only that, but it is mostly (if not exclusively) made from genetically modified corn. How Can HFCS Harm You? - One of the most troubling aspects about the potential harmfulness of HFCS is the fact that the list of medical complications, symptoms and diseases that have been attributed to this artificial sweetener keeps growing every year. In fact, some experts opine that we have only skimmed the surface of what is likely a rich buffet of serious problems that will eventually be officially attributable to HFCS. Having said that, here are the 65 medical problems that have been scientifically/empirically connected to or suspected of excessive use and consumption of high fructose corn syrup: - 1. Dr. Mark Hyman in his article "5 Reasons High Fructose Corn Syrup Will Kill You" posits that in the same time period during which HFCS replaced sucrose as the most used sweetener by the food processing/packaging industry " - obesity - rates have more than tripled." - 2. In the same article Dr. Hyman goes on to say that " - diabetes - incidence has increased more than seven fold." - 3. Heart disease: Actually, there are many reasons why excessive consumption of calories from sweeteners can lead to heart problems; like caffeine, sugar can put abnormal pressure on the heart. Also, unused sugar can be stored in unhealthy ways - this is especially true about excessive fructose. 4. Cancer: One of the fundamental facts about cancer is that malignant cells seem to have an insatiable appetite for glucose. While what role fructose may play in this scenario may not be as clear, it is known that excessive fructose can lead to things (i.e., excessive lipogenesis and the formation of advanced glycation end products or AGEs) that may lead to cancer in general. 5. Dementia. Especially from the perspective of -diabetes-, brain degradation occurs as a result of some vascular diseases, either because of compromised oxygen/nutrient delivery, inflammation or circulatory issues. 6. Liver failure: Because fructose is metabolized in the liver, high amounts of this source of energy can lead to excessive amounts of triglycerides and other lipids being produced. This, in turn, can place great -stress on the liver-, depending on the quantity of exposure to fructose. 7. Body-wide inflammation: It's no secret that inflammation is one of the main causes of disease. Excessive ingestion of both glucose and fructose has been linked to this proven source of disease. This is partly the result of fructose reducing ATP energy sources needed to maintain a healthy metabolic system. 8. Unnecessarily induced - lipogenesis - increased production of triglycerides and cholesterol: This, in turn, creates all sorts of unhealthy scenarios for the human body. As a general rule, the idea of any responsible diet is to lower fat production intake and production. 9. Leaky gut syndrome: Since fructose requires a great deal of energy to be metabolized by the liver, what ends up happening is that phosphorus molecules are sometimes "stolen" (for lack of another word) from ATP, the energy source needed to maintain gut integrity and a healthy structure. This process may leave the gut in a weakened state, thus promoting leakage. 10. Accelerated aging: The production of advanced glycation end products (AGEs) motivated by fructose is one of the integral components of -premature aging. 11. Plaque build-up - in (and narrowing of) blood vessels: The dysfunctional lipogenesis alluded to previously is partly responsible for this phenomenon. 12. Metabolic syndrome: This is a -chain of symptoms -and conditions connected to excessive fructose consumption that can lead to cardiovascular disease, cancer, diabetes, etc. 13. Immunological-damage-induced - asthma: There is a large number of scientists who are convinced that the source of some diseases is a weakened or compromised immune system. Since fructose can lead to such, it may be connected to the development of asthma, a suspected auto-immune condition. Simply put, these conditions may be the result of the body responding unnaturally or dysfunctionally to excessive or alien substances entering the blood stream. 14. Immunological-damage-induced - food allergies: The same idea proposed in #13 applies here. 15. Immunological-damage-induced - multiple sclerosis: See number #13 for a brief explanation. 16. Mercury-poisoning - connected concerns: Apparently, mercury has been found as one of several -contaminants found in HFCS. Supposedly, this particular contaminant is no longer found in HFCS, according to some sources. This illustrates, though, that the chemical process that leads to HFCS is fraught with all kinds of dangerous possibilities, including other contaminants not yet addressed, assuming that mercury has indeed been appropriately dealt with. 17. Hypertension: Excessive sugar consumption in general is feared to be detrimental to a healthy circulatory system. 18. Atherosclerosis: As has been noted, excessive glucose and fructose can lead to dysfunctional lipogenesis, which, in turn, can lead to circulatory complications. 19. Kidney disease: Although fructose is metabolized in the liver, by-products (AGEs, etc.) are created that can affect -other organs-, including the kidneys. 20. Non-alcoholic -fatty liver disease - (NAFLD): This is the result of dysfunctional, excessive lipogenesis. Number 60 in this list (NASH) falls under the category of NAFLD, although some people consider these two conditions to be similar. 21. Insulin resistance: Although it sounds contrary to logic (since fructose does not elicit an insulin response, in general), fructose, especially in excessive amounts, can bring about -insulin resistance -and impaired glucose tolerance. 22. Kidney stones: - Amazingly, since fructose can elevate production of uric acid, -kidney stones -can develop. 23. Gout: Excessive fructose consumption can lead to excessive uri acid production which, in turn, can further complicate and exacerbate the symptoms/complications of gout. 24. Complications of - advanced glycation end products - (AGEs): The fact is that more studies are needed to determine how AGEs negatively affect health but, for now, it is strongly believed to be detrimental in several ways. 25. Excess uric acid production: - Fructose can lead to increased uric acid production which, among other things, can contribute to gout (for vulnerable people). 26. Hyperinsulenemia: A co-morbidity of fructose-related hypertension and part of metabolic syndrome. 27. Hyperlipidemia: Yet another co-morbidity of fructose-related hypertension and part of metabolic syntrome. 28. Inhibition of endothelial nitric oxide synthase enzyme - (11): This enzyme helps keep blood vessels healthy and clear, as well as working properly; among other things, preventing stroke, erectyle dysfunction, etc. 29. Coronary artery disease: The bottom line is that this is one form of harm you can beat with -proper diet -and some basic lifestyle changes. 30. Erectile dysfunction: See number #28. 31. Cardiovascular disease: What applies to #29 applies here. 32. Leptin - (an appetite suppression hormone) - hormone inhibition: Because fructose by-passes regular digestion, it does not promote the production of leptin, which helps suppress appetite. In essence, it tells the body one is "full." Without this mental inhibition, one is tempted to want to eat more, thus resulting in weight gain. 33. Rapid, easy and continuous - weight gain: When scientists want to fatten lab animals fast, they can use monosodium glutamate or HFCS expressly for that purpose. They have the same effect on humans. 34. Visceral adipose tissue buildup: In general, gaining weight around the mid-section is considered one of the worst unhealthy events. 35. Low density lipoprotein (LDL) buildup: This is the "bad" type of cholesterol, the type that leads to cardiovascular disease. 36. Fat-storing hormone boosting: Because fructose leads to increases in lipogenesis, the body produces more of the hormones needed to store such fats away in the body. This can lead to trouble, medically speaking. 37. False hunger signals - , triggering of: Fructose can elicit all kinds of dysfunctional signals and responses regarding hunger and appetite, in essence confusing digestive/metabolic systems and pathways. This may not be the case if fructose is consumed in moderation and from natural foods but, when consumed in huge quantities, which is the case today, the results can be traumatic for the body. 38. Lack of suppression of hunger hormone ghrelin - (unlike sucrose): This is yet another differenc between sucrose (table sugar) and HFCS. 39. Hydroxymethylfurfural poisoning or HMF - (possible consequence of -HFCS being heated to a certain temperatue-): This is another aspect of HFCS about which more research is needed but one should note that this substance in HFCS is suspected of being responsible for the death of so many bees in the US. It's reasonable to ask if HMF may also be toxic to humans, especially in foods containing HFCS and heated to high temperatures. 40. Elevated blood triglycerides: These fats from foods we consume are stored in fat cells; the problem is that too many of these can result from the excess calories of over-consumed alcohol and sugar. 41. DNA damage - because of HMF (formed when HFCS is heated): Whenever DNA is damaged or is suspected of being damaged, there is cause for great concern since this reality can be the impetus for disease, including (most specifically) cancer. 42. Addiction to sweets: How can we overcome the "addiction to sweets" epidemic without considering all the culprits, including less-likely-to-be-suspected substances like HFCS, especially since it lurks in many foods not viewed as dessert or even "sweet." - 43. Cavities: The reality is that bacteria, which attack vulnerable teeth, love sweetness as much as we do. 44. Periodontal disease: Excessive sugar consumption can lead to more serious dental problems, beyond cavities. 45. GMO long-term potential side-effects and complications: Because genetically modified foods (like the -corn used in the US to make HFCS-) have not been subjected to trust-worthy long-term safety studies, no one knows what kinds of health risks Americans are being subjected to because of HFCS. The question is: do you really want to play Russian Roulette with your health? Wouldn't it be safer to just remove this mostly unnecessary cheap sweetener from your diet? - 46. Increased production of apoB100 - and, therefore, excessive formation of fatty deposits via the liver: this lipoprotein (apoB100) that carries cholesterol to tissues plays an important role (since cholesterol is used by all cells for useful purposes) but, when produced in excess, it can overwhelm an otherwise delicate, well-balanced system. 47. Decrease in HDL: High density lipoprotein's role, among others, is to carry cholesterol back to the liver for elimination but, when this "good" aspect of the cholesterol management system is compromised/diminished, bad circulatory consequences are the result. 48. Type 2 diabetes - inducement/worsening: In general, reduction of calories is one of the goals if trying to prevent and manage the symptoms of diabetes. 49. Retinopathy: A diabetic complication, it can lead to blindness. 50. Nephropathy: A diabetic complication, it can eventually spell serious chronic renal disease and, with time, the need for dialysis. 51. Neuropathy: Yet another complication of diabetes, it can lead to a number of painful symptoms/conditions, some of which are delve into below. 52. Numbness: Only one of the symptoms of neuropathy. 53. Intense pain: Another symptom of neuropathy. 54. Impotence: Another symptom/condition related to (among other things) neuropathy. 55. Tingling and prickling sensation: Yet another neuropathic symptom. 56. Speech impairment: Another potential complication of diabetes. 57. Loss of bladder control: Another potential complication of diabetes. 58. Non-alcoholic related cirrhosis: At the very least, excessive fructose consumption leads to dysfunctional/increased lipogenesis, which in turn puts great -pressure on the liver. (see numbers 20 and 60) - 59. Liver cancer: There are several pathways for the potential development of cancer in the liver, most of which have already been discussed. 60. Non-alcoholic steatohepatitis (NASH): This is an inflammation-precipitated condition associated with insulin resistance and metabolic syndrome. This may fall -under the category of NAFLD -(#20). 61. Oxidative stress: Yet one of several systemic conditions that can lead to disease, it is often precipitated by AGEs. 62. Formation of - aberrant hybrid proteins: These can be formed when excessive, free-standing lipids and sugars react abnormally with AGEs. 63. Protein cross-linking: Among other things, this dysfunctional process has been associated with premature aging. The protein -cross-linking associated with fructose -is 10 times that produced by glucose, yet another reason to assert that the effects of fructose are often not the same as those produced by glucose. 64. Vascular and myocardial stiffening: This is mostly promoted by AGEs. 65. Excessive production of uric acid: This is associated with cardiorenal disease, as well as complications in relation to gout. Conclusion - The way that the food industry downplays many of the dangers of HFCS is by, in addition to saying that HFCS is natural (and, therefore, mostly harmless), claiming that people have been eating fructose with mostly beneficial effects for years. Well, they are not wrong in that regard. Then again, even good things can become detrimental when overdone. It's not difficult to come up with excellent examples for this. Aspirin, iron, calcium, salt, potassium, antacids, etc. any of these can be beneficial (and, in some cases, essential) when absorbed in limited amounts. Aspirin, for example, can avert or greatly improve the outcome of heart disease; over a period of time, however, it can also tear up the stomach, especially when used excessively. By the same token, proper amounts of fructose (especially when consumed with the fiber, micronutrients and anti-oxidants found in fruits and other natural foods), can be very beneficial. When served in ridiculously high amounts, however, fructose can, among other things, play a leading role in the obesity epidemic now being experienced in several countries, most especially the US. Notwithstanding the bad news, there are some steps that you can take to protect yourself from the harm inflicted by HFCS. They include: - Read packaged foods labels carefully. In general, avoid foods with HFCS. Use unprocessed sugar or safer sugar alternatives (e.g., Stevia) whenever possible; as a general rule, reduce consumption of sweeteners, including sucrose and fructose. Take nutrients thought to counteract/modify the destructive effects of HFCS, such as benfotiamine (vitamine B1), alpha-lipoic acid, carmosine, pyridoxamine (B6), vitamin C, acetyl-L-carnitine, and fish oil with docosahexeanoic acid (DHA) and eicosapentaenoic acid (EPA). Avoid sweetened soft drinks in particular since these are the worst culprits, instead choosing herbal teas, home-brewed green tea, sparkling water, etc. Let the food industry know that you want them to greatly reduce their obsessive use of HFCS. Be on the look out for foods which basically don't need HFCS; this sweetener is often used in these products (dressing, condiments, baked goods, etc.) to appeal to people's sweet tooth addiction, in order to extend shelf life (since HFCS is also considered a preservative), and to enhance the texture/composition of some foods. Always suspect any reports put out by people financially benefiting from a product; at the very least, always look at both sides of of opposing arguments. Ask yourself not only which side makes more sense, but which is burdened with the most conflicts of interest. Ultimately, your health is in your hands. The bottom line is that few things are okay if consumed excessively. HFCS is, simply put, one of several food additives you need to remove or, at the very least, grealy restrict from your diet. Common sense, not just science, demands such a reaction! - Copyright, 2015. Fred Fletcher. All rights reserved.

Can You Hear Me Now? 6 Tips to Prevent Cellphone Abuse with Our Kids

support@wellness.com — Tue, 04 Aug 2015 07:00:00 Z

Wellness.com - Can You Hear Me Now? 6 Tips to Prevent Cellphone Abuse with Our Kids by Bonnie Harris

Once upon a time there was a family and they all had phones even the baby. But one day the mailman plopped a chest of gold and you only have it for one day. But the parents were too busy to put things in their wallet. The next day the mailman took the chest. The next day they packed for vacation but they forgot the phone. They went on vacation and had shakes and chocolates and everything. But when they got back they pressed a phone button and got a burn across the hand because they hadn't used it in a long time and they never used the phone all day again.
~ I made this book cause my parents always use their phones. THE END.

A story by Riley Rose, age 6

Much has been written about restricting children's screen time to insure their safety and wellbeing. Little has been said about the child's perspective of unavailable and distant parents, victims of their own screen dependencies.

The unavailability of a parent on the phone is nothing new. What is new is the availability of our phones, our new favorite toys. We have a new culture of parents accustomed to having the world accessible in their pockets. Parents talk or text while pushing a stroller, driving a car, supervising playtime, etc., with no thought to the effect of their behavior.

Unintentionally the message to the child is I'm unavailable. Is it any wonder children are demanding attention with louder and more dramatic behaviors?

The developmental stage of egocentrism in the first six years of life, together with an immature prefrontal cortex not able to analyze incoming data, means the young child takes it like it is. She doesn't understand that Dad is learning new information or connecting with a friend. She is more likely to feel that she is unimportant.

No teaching tool is more powerful than modeling. It has been wisely said that we need to be the people we want our children to become. Children learn from what we do far more than from what we say.

In her story, Riley sees precious opportunities her parents are missing (the pot of gold). Precious time with her. Her unplugged family vacation was as blissful as chocolates and shakes. Hopeful for the future, she writes that her parents, burned by their phones, learn their lessons, and never use them again.

Parents must take responsibility for the messages sent to children when tech devices appear more important. If they seem so valuable, where do we expect the child's focus to land? Earlier and earlier children are demanding their own cell phones, iPads, and iPods. 31% of 8 to 10-year-olds have cell phones. Earlier and earlier children are getting hooked into the unemotional, non-interactive world of cyberspace where anything goes.

It is our job as parents to own and take responsibility for our actions and emotions-our modeling-and never blame them on our children. "Stop bothering me while I'm on the phone" sends the unintended message that you are not important to me. Frustration over an interruption while texting says, you are a bother.

6 Tips for Healthy Parent On-Screen Use
To take control of your modeling, a few simply tips can be the answer:

1. Put devices away in the presence of your child.
2. If you must use a phone, keep it on vibrate and check messages later.
3. Choose times of the day for use when your child is napping, in school, playing with friends or you are out.
4. When out with your child, leave your cell phone at home.
5. If you are on a cell phone around your child, make sure to use a headset.
6. When you must be on your phone or computer, respond with understanding to your child's anger and frustration.

Most children are not able to directly say, Mom, I don't like it when you are on your phone and not paying attention to me. However, their behavior will tell you if you know how to interpret it. Validate her cues with, I bet you don't like it when I'm on my phone. It must seem like I'm not even here. Keep communication open now and always so it doesn't breakdown when it is most necessary later on.

All it takes is awareness of what you look like to your child on a cell phone or iPad to set standards for yourself that will serve both you and your child.

America the Beautiful: Land of the Free, Home of the Wasteful

support@wellness.com — Mon, 03 Aug 2015 07:00:00 Z

Wellness.com - America the Beautiful: Land of the Free, Home of the Wasteful by Robert Parmer

America the Beautiful; Land of the Free, Home of the Wasteful - Let’s face it, Americans are wasteful in numerous ways. From excessive food waste, to pure laziness when it comes to sorting trash and recycling, the U.S. of A is contributing to many problematic issues. We turn a blind eye to the -Pacific Garbage Patch-, insane fossil fuel addiction, and extreme water waste. However, there is a way to start to make a difference. We can apply change to our lives, by living off the grid, the trash grid that is! - Recycling Tips-
If recycling is not ingrained in your day to day life yet, making the transition is surprisingly easy. Lauren Singer- from New York is a prime example of living off the trash grid. Through careful shopping choices, a conscious mindset, and a long term plan Lauren has managed to fit all of her trash for two years into one small mason jar. https://www.youtube.com/watch?v=nYDQcBQUDpw - Here’s a list of items that should -always- be recycled: - Plastic
-Paper
-Glass
-Batteries
-Electronics
-Tires
-Used Oil - Check out the -recycling section- of the EPA’s website for additional helpful tips and a step-by-step recycling guide. If you are having trouble where to locate a place to recycle certain items, turn to this handy -recycling locator- by Recycle Now.

"I'm Sorry": Expressing Regret the Right Way

support@wellness.com — Thu, 30 Jul 2015 07:00:00 Z

Wellness.com - "I'm Sorry": Expressing Regret the Right Way by Nancy Pina

When conflict arises, are you the person who's quick to apologize, wanting to sweep everything under the rug so the tension goes away? Or are you the one who tends to hold that hurt for a while, allowing the offensive words to gain a life of their own?

Most of us identify with one approach or the other when arguments happen in love. The problem is neither response leads to a true reconciliation that enhances the relationship, leading to a better understanding of each other.

The good news is there a method to apologizing that will not only allow your words to be heard, but also lead to emotional healing. The key is to learn how to ask for forgiveness that conveys the message of regret in a manner your significant needs to hear to accept your apology.

Asking for forgiveness is a lifestyle choice because a sincere apology carries with it the motivation to turn from the former way which caused the distress and go in another direction. The trust in your relationship grows when you demonstrate change in your actions and behaviors.

As a relationship coach, I have advised individuals to remember that whenever one overreacts to a comment or situation that there is something else that is triggering the reaction. It's not in the current moment; you just put your finger on the button.

Have you had this experience in love?

You're engaged in some teasing banter with your loved one that goes a bit too far. You know just as the offending comment came out of your mouth, you said the wrong thing and a blow up was about to take place.

Perhaps this type of episode?

During a pleasant evening together you say something that triggers an eruption from your loved one. You are so surprised that all you can say is "I'm sorry," which your sweetheart can't hear in the heat of the moment. You don't know what you need to be sorry about, but know it was the wrong thing to say.

Those episodes can shake the relationship emotionally, but can be ideal opportunities to achieve closeness if you learn how to communicate your regret in the right way. Here's my advice on how you can communicate a successful apology:

Don't get defensive. Don't underplay the other person's feelings and try to wiggle out of the conflict. Just because what you said wouldn't hurt you, those memories and emotions are very real and deserve your compassion.

Take ownership of your words: Include in your apology the words, "I am sorry that my (behavior/comment/tone of voice, etc.) hurt you. Period. Do not add the "but" disclaimer as it cancels out the apology. Communicate your understanding of what caused the distress and admit you are remorseful.

Ask for forgiveness: It's hard to ask for forgiveness when you believe you have not done anything wrong, but that approach communicates a lack of respect for your loved one's feelings. It's just not your emotional hot button. Relationships have a way of balancing out when you practice love and compassion over the need to win every battle.

Don't panic: The eruption may need a cooling off period before your relationship gets back to normal. Sometimes you may need to write out what you said so the apology can sink in.

No one likes tension in a love relationship, however rushing the process of working through the trial can lead to resentment. Glossing over blowups, coughing up an apology out of obligation and not looking at the deeper meaning behind the argument can easily lead to emotional separation.

Ideally, I encourage couples to use these experiences to deepen their relationship. On the other side of the argument is an opportunity to learn more about the emotional trigger from your loved one's perspective.

Every situation that happens in your relationship is a point of learning about yourself. Even if you initially reject the accusation, it is important to honestly assess if there is truth in those statements. Your willingness to embrace a teachable attitude will enrich your relationship and lead to a more fulfilling commitment.

The #1 Nutrient You Must Eat and the 7 Best Ways To Get It

support@wellness.com — Wed, 29 Jul 2015 07:00:00 Z

Wellness.com - The #1 Nutrient You Must Eat and the 7 Best Ways To Get It by JJ Virgin

Fiber is not sexy. It will not become the hot conversation at your next dinner party. Almost guaranteed: Bring up fiber’s many benefits at your next coffee date and your friend will quickly change the subject. But for fast, lasting fat loss and lots more, dietary fiber reigns supreme. Too bad we’re not getting nearly enough. One study titled "Trends in dietary fiber intake in the United States, 1999-2008," published in the -Journal of the Academy of Nutrition and Dietetics-, found the average person gets -about 15 grams of fiber- a day, well below the 25-38 grams recommended adequate intake for adults. Among its numerous benefits, fiber can help you lose weight. That's because it helps slow down stomach emptying so you feel fuller longer. Studies show fiber also -suppresses your hunger hormone- ghrelin and -stabilizes blood sugar- and insulin levels. It fills you up faster for fewer calories. Those are among the reasons I call fiber a magic bullet for fast, lasting fat loss. A recent study published in the -Annals of Internal Medicine- supports my theory. Researchers asked 240 participants to either eat fewer calories and follow the American Heart Association's diet or simply get more dietary fiber. One year later, the fiber folks lost an -average of 4.6 pounds-, whereas the reduced-calorie group lost an average of six pounds. Impressive, considering the fiber group made -no- other dietary modifications. To get fast, lasting fat loss and fiber's other benefits, I want you to get 50 grams of fiber daily. Yes, 50. Please don't do this all at once. Gradually increase your intake five grams a week until you've met that quota. I've got seven easy ways to easily increase fiber intake: - Non-starchy veggies.- Leafy and cruciferous greens are nutrient and fiber powerhouses. Whether steamed, sautéed, or raw in salads, veggies definitely fall into the "more is better" category. Berries. Every one of these low-sugar impact fruits are high in fiber, but raspberries reign supreme with -eight grams of fiber- per cup. Avocado.- Along with heart-healthy monounsaturated fat and hard-to-get fat-soluble nutrients like vitamins K and E, one cup of avocado provides -an impressive 10 grams- – that’s 40 percent – of your day’s fiber intake. Plus it makes everything so much more delicious. Slow roasted or dehydrated almonds.- Loaded with protein, healthy fats, and hard-to-get nutrients like magnesium, a quarter-cup of slow-roasted or dehydrated almonds provides -three grams of fiber. Almond butter provides those same benefits. Smear a little bit on some celery for a decadent fiber wallop! - Lentils.- Most legumes are fiber-packed, but I especially love lentils because they’re so darn versatile and delicious. In his book -The 150 Healthiest Foods on Earth-, Dr. Jonny Bowden notes one cup of lentils packs a whopping 16 grams, which officially makes them a fiber heavyweight. Freshly ground flaxseeds. Besides being an excellent source of the omega-3 fatty acid alpha-linolenic acid (ALA), flaxseed is rich in anti-cancer lignans, and two tablespoons provides -almost four grams of fiber. Extra Fiber. Even the most well intended, health-minded folks occasionally struggle to meet their 50-gram daily fiber quota. That’s why I never travel without -Extra Fiber-, a top-of-the-line powder that combines 12 different types of fiber to mimic what you get in high-fiber whole foods. Every serving contains an impressive four grams of fiber and mixes well into shakes, water, or any preferred beverage. A -protein shake- becomes my favorite way to increase fiber intake, which provides you steady, sustained energy all morning. Adding avocado, frozen raspberries, raw kale (you won't taste it), and freshly ground flaxseed or E-xtra Fiber- to my -Paleo - or -plant-based- protein powder provides about 15 - 20 grams of fiber. Do one of these once or twice daily and you've almost hit your 50-gram quota. What one high-fiber rock star would -you- add to this list? Knowing its many benefits, do you aim for more high-fiber foods? Share your thoughts below or on my -Facebook page.

How To Be A Parent To Your Parent, Part 2

support@wellness.com — Wed, 29 Jul 2015 07:00:00 Z

Wellness.com - How To Be A Parent To Your Parent, Part 2 by Judah Gutwein, L.N.H.A.

The Role of Becoming a "Parent to your Parent," - Part 2 - I recently published my first article on this subject, as Part 1 of a 3 Part series. This article was written for our valued Wellness.com readers and you can find it right - over here. This is article # 2 on the subject. The family is meeting to discuss Mom. She’s fallen twice in the last two months and seems a little disoriented and mildly confused lately. And she seems to be losing weight too. She’s definitely not taking care of herself – or her home – as she used to. The discussion becomes heated. Snippets of conversation can be heard: “nursing home, retirement residence, respite, hospice...” You think to yourself, “I’ve heard many of these terms but I don’t know what they all mean. I don’t know what kind of care is right for Mom. And I certainly don’t know where to begin.” - The scenario above is replayed every day in a thousand different forms in homes throughout the country. This article is dedicated to all those family members who want to educate themselves about the options of care that exist for their loved ones. But it’s only a beginning – a guide to a process of research that will result in your finding an environment that enriches and enhances the life of your loved one. Changing Times Changing Needs - It’s important to understand what is meant by long-term care. It’s a phrase which is often applied synonymously with its most recognizable component – nursing home care. Long-term care, however, has developed and evolved, adjusting in accordance with changing times, and shooting forth new outgrowths in response to many different needs – the health of the elderly person, their physical and mental capabilities, their desire for social interaction and their family’s ability to take care of them. (It’s important to add here that while long-term care is most commonly associated with care for the elderly, there are certain illnesses and conditions which require long-term care regardless of age.) - Long-Term Care What Does It Mean? - Definitions of long-term care abound. Here are a few from today’s leading experts… - AARP pronounces long-term care to be a “set of health care, personal care and social services delivered over a sustained period of time…” - The American Health Care Association states that long-term care “includes sub-acute, rehabilitative, medical, skilled nursing and supportive social services for people... who need ongoing health care assistance with normal activities of daily living.” - And, according to the Health Care Financial Administration, the goal of long-term care is “to maintain the patient’s maximum functional independence.” - The Long-Term Care Continuum - Long-term care is a range of services that addresses the health, personal care and social needs of individuals who lack some capacity for self care. There are many services that comprise what has become known as the “Long-Term Care Continuum.” - Long Term Care Continuum Services Include: - Senior Centers:- Social activities, dances & bus tours. Chore services:- Volunteers assist with household chores, grocery shopping, gardening and vacuuming. Home Visitors:- Programs such as “Meals-on-Wheels,” home companionship & story telling. Adult Day Care:- Daytime activities, lunches, therapy and games. Retirement Adult Communities:- For the independent elderly, offering individual units, building security and social activities. Continuing Care Retirement Communities or Continuing Care Centers:- Designed to meet residents’ changing needs, offering services ranging from retirement housing and assisted living through skilled care. Assisted Living Centers:- Offer medical attention, as well as assistance with eating, bathing and other activities of daily living. Often free standing: not part of congregate living. Home Health Care:- In-home services by nurses, physical therapists, dieticians, etc. Rehabilitative Programs:- Provide extensive physical, occupational and speech therapy. Respite Care:- Provides temporary relief for the primary caregiver. Nursing Facilities:- Provide intensive nursing care around the clock at about half of what it would cost to provide care at home. Hospice Care:- For the terminally ill patient needing supervised skilled nursing care. While the brief descriptions inside provide basic explanations as to the services, it is important to understand a little more about the most common levels of care – nursing homes, assisted living facilities, sub-acute and post-acute care centers and home health care providers. Nursing Home Care-– In researching a nursing home for your loved one, you want to find a facility that offers a way of life that goes beyond quality caring. In addition to traditional nursing care, most facilities offer a host of different services which include: rehab therapy, dementia care, hospice care, respiratory therapy, X-rays, physician services, psychiatric and social services. Remember – first impressions are very important and often the physical surroundings set the stage for the range of services they embrace. Assisted Living–- Assisted living provides relatively independent seniors with supervision, assistance and limited health care services in a home-like environment. Assisted living services typically include: comfortable accommodations, meals in communal dining areas, 24-hour security, social and religious services, personal care including medication assistance or administration, housekeeping and laundry services, and a range of services that promote and enhance the quality of life. Sub-acute Care-– Sub-acute and post-acute care provides a comprehensive program of care for a person who has had an “acute event” resulting from an injury or illness, has a determinable course of treatment, and does not require intensive diagnostic or invasive procedures. General accreditation standards exist, and subacute care units are staffed by registered nurses. Home Health Care–- Home health care – the largest component of the long-term care industry – is burgeoning. It comprises many different elements such as certified and registered home health agencies, hospice care services, medical equipment companies, homemaker services and Meals-on-Wheels. More and more older adults wish to remain in their own homes. While technology advances and reimbursement changes might impact this positively, caring for an elderly loved one often takes a huge toll on the family.