Monthly Archives: December 2012
I want to take this opportunity to wish you a joyous night of celebration and a very Happy New Year. Please celebrate with caution and be careful! This post is dedicated to ways to avoid hangovers.
- Alcohol causes dehydration, which leads to inflammation and feeling generally horrible.
- Alcohol contains two highly toxic compounds: acetaldehyde and malondialdehyde. These two chemicals create massive cell damage throughout the body. The damage caused by these chemicals is so severe it resembles the damage caused by radiation. There’s a good reason you feel so bad!
- Alcohol lowers blood sugar and can cause hypoglycemia. Typical symptoms of hypoglycemia include weakness, dizziness, nausea, and more. Sound familiar? If you ever notice someone acting far drunker than their consumption warrants, chances are they have a low blood sugar. Get them something to eat!
If needed, use the following ten tips for avoiding hangovers:
1) Don’t drink. (This is the only certain way to avoid hangovers. You know it.) Please don’t waste your money on products claiming to be a hangover “cure.” There is no such thing. The only way to avoid hangovers is to not drink, or to drink very small amounts of alcohol.
2) Alternate every alcoholic drink with a big glass of water or other beverage. Dehydration is one cause of hangovers, so drinking a non-alcoholic beverage between each alcoholic beverage will help limit your intake and will help keep you hydrated. Staying hydrated is key to avoiding hangovers.
3) Add trace minerals to every drink. In addition to replacing essential electrolytes, trace minerals help counteract alcohol’s acidic effects. My favorite trace mineral is I like this one: Premier Polar Mins, but drinking coconut water is also an excellent way to replace trace minerals. It makes a good mixer, so it’s a win-win.
4) Don’t mix different types of alcohol. Stick to one type. Mixing beer and wine and distilled liquors puts a heavy load on your body’s ability to metabolize both the alcohol and the other ingredients in the drinks. There’s no guarantee that only drinking one kind of alcohol will avoid a hangover, but it may diminish the symptoms.
5) Drink lighter colored forms of alcohol. Darker alcohols (bourbon, dark rum, etc.) contain higher amounts of congeners, the toxins in alcohol which cause hangovers. Cheap booze also has higher amounts of congeners, so splurging on name brands which are more expensive may reduce hangover symptoms.
6) Avoid bubbly mixers. The gases in bubbly mixers can cause alcohol to enter the bloodstream more rapidly and may make it more difficult for the body to eliminate the toxins in the alcohol. Instead of carbonated mixers, use coconut water (loaded with electrolytes), fruit juice, water, etc.
7) Eat before you start drinking. Eating slows the absorption of alcohol and helps your body eliminate alcohol’s toxins. Eating a meal high in healthy fats is known to reduce hangover symptoms.
8) Order drinks on the rocks. The ice will melt and dilute the alcohol and will help keep you hydrated.
9) Ask for a larger glass. Ask your server to put your drink in a 16-ounce glass and fill the empty space with water.
10) Use supplements. Yes, supplements can reduce the effects of a hangover. Many hard core alcoholics know that taking Lecithin and Milk Thistle before, during and after drinking can help reduce hangover symptoms. The added bonus is that these also help repair the liver, so there is some value in using them.
Alcohol depletes the body of B Vitamins, Magnesium, Potassium and other essential nutrients, so taking a multi-vitamin before you drink and a B Complex vitamin can help. Taking potent antioxidants can also help prevent the damage done by alcohol’s damaging chemicals. Taking all of the previously mentioned supplements as soon as you wake up may also help.
Have you chosen a New Year Resolution yet? How likely are you to achieve your goal as a result? Although I applaud the attitude and desire that motivates New Year Resolutions, I’m not sure the “overnight sensation” approach is a good idea. Most New Year Resolutions become failed resolutions fairly quickly as people embrace unrealistic expectations, set impossible goals with impossible timelines, and soon become overwhelmed or frustrated and give up.
I recently asked my followers on social media if they make resolutions and whether or not they are successful when they do. Most people responded they do not make resolutions because they typically fail, while others said they make resolutions but only attain them about half the time. My favorite response came from a friend who said he tries to improve every single day instead of waiting until the start of a new year to create change.
The problem with most New Year Resolutions are that they are “all or nothing” propositions that wind up being made with little forethought and which wind up being very temporary. Creating true lifestyle change that permanently alters habits takes a different approach.
Here are my recommendations for creating lasting change:
- Identify why you want to change: Many people say they want to lose weight, but if you ask them WHY, you get a wide range of responses. Some will say they want to look better, others will say they want to be healthier, some will say they want to have more energy, and many will look at you as if you just asked the world’s stupidest question. Having a goal isn’t sufficient unless you can identify the reasons you want to reach the goal and can state what you will gain by attaining the goal. I recommend writing down your reasons so you can use them as motivation as you work toward your goal. Recognizing why you wish to reach a goal will also provide greater satisfaction when you reach your goal. One word of warning: Reaching a goal does not always have the outcome you thought it would. Recognize the benefits you gain even if they are not what you expected.The most common new year resolution is to lose weight. Unfortunately, some people want to lose weight because they believe being thinner will make them more popular, allow them to meet the man or woman of their dreams, or bring about other positive social changes in their life. One of the secrets of having a full social calendar is to love and appreciate yourself just as you are. Loving who you are and being content with where you are at creates a confidence and joy that other people enjoy being near. The type of people who are attracted to others simply because they’re thin aren’t the type of people you want in your life, anyway. Trust me.
- Break your primary goal into smaller steps: For most people, it makes sense to ease into your goal, using baby steps to reach it. For example, instead of setting a goal of not drinking caffeine (out of a desire to lower blood pressure or improve pH), set a smaller goal each week that will gradually build to create your final goal. For instance, give up energy drinks the first week, soda the next, and coffee the following week. In addition to making your goal easier to achieve by “chunking” it into smaller pieces, this also lessens the shock on your body and your psyche. Lessening the shock (or detoxification process) on your body will help you feel better and will again make it easier to stick to your plan and achieve success. It also lessens the emotional shocks that come with creating new habits. This approach can be used with any type of lifestyle change and is not limited to giving up food or drinks. There are times when giving up a food or beverage “cold turkey” is desirable, such as when a food allergy has been identified or when a health condition makes it necessary. However, making changes slowly and steadily brings a higher level of success when illness is not your motivator.
- Set a start date: Setting a target start date allows you to prepare mentally and emotionally for establishing new habits. Setting a start date also provides the opportunity to identify and eliminate any triggers that led to failure in the past. If you broke your goal into small steps or milestones, attach a time limit to each step. After you set your start date and subsequent milestone dates, use the time leading up to it to encourage yourself on a daily basis, to strengthen your commitment to meeting the goal, and to addressing any negative thoughts you have related to the goal. Use positive affirmations, write down your goals and review them daily, ask friends and family for encouragement and support, or use whatever motivational technique works best for you. Being prepared emotionally will make it easier to rise above and resist any temptations that come.
- Celebrate your successes: Reaching goals is a huge accomplishment. CELEBRATE your success and reward yourself! When identifying your goals and milestones as mentioned in Step 1, attach a reward to each one. Pick rewards that are not food-oriented and which do not include anything you’re working to eliminate. Your rewards may include a pampering experience such as a massage, or may be as simple as allowing yourself (and asking your family to give you) one uninterrupted hour to read a book. Your rewards do not have to cost money. Be creative and choose rewards that will make you feel truly rewarded.
- Don’t let a single slip derail you: Nobody’s perfect, so don’t expect yourself to be. If you slip and step outside of the boundaries you created, use that slip as an opportunity to learn. Ask yourself what motivated the slip and how you could have avoided it. Learn from the slip, consider how you will resist similar situations in the future, and move on. Some people view a single slip as evidence they can’t succeed and use it as an excuse to abandon their entire plan. Don’t give into that temptation. If you deviate from your plan, learn from it and move forward without looking back. Beating yourself up about it won’t accomplish anything positive, so don’t do it.
The bottom line is that there’s more success in choosing to make tiny changes on a daily basis than in trying to accomplish a great change overnight.
Did you make a resolution this year? If so, what was it?
Graphic courtesy of One Way Stock
This holiday season, my prayer for you is that your days will be filled with overflowing joy,
That you will know unlimited contentment in every moment,
That everyone you encounter will treat you honestly and ethically while wearing a smile,
That your body will glow with abundant health and your accounts with sufficient wealth.
I pray your household will be filled with peace, your heart with joy, and your outlook with hope.
I pray you will know no sadness, stress or anger in the year to come.
I pray every light will be green and every line short.
I pray doors of opportunity will open wide while doors of despair slam in your face.
I pray your weekends will be filled with sun and your weeks with productivity.
I pray your vehicles will carry you safely and your appliances never fail.
I pray every meal will strengthen you and be gently heated by the warmth of family and friends.
I pray your wardrobe always flatters and your shoes never hurt.
I pray your wisdom grows and your fears fade.
May every day begin with a smile of expectation and end with a sigh of satisfaction.
May you always have the confidence to ignore voices of doubt.
May each joy multiply and every sadness shrink.
May every raindrop create bouquets and every cloud sprout a rainbow.
May each day be full and each night peaceful.
Most of all, I pray your heart never doubts you are loved deeply.
Your support blesses me. I sincerely pray this season is filled with much joy for you and those you love. May God richly bless you now and always
With Much Love,
The holidays should be a time of joy. Unfortunately, many people get so caught up in holiday “shoulds and musts” that their season becomes a time of stress instead of a time of joy. Following are my recommended top ten ways to reduce holiday stress so you can enjoy your celebration.
- Let go of unrealistic expectations: Unrealistic expectations are the primary cause of disappointment and sadness during the holidays. Although it may be difficult, take time to consider which of your expectations are unrealistic and to accept the truth. Making the best of reality is a quick way to de-stress. Acceptance leads to joy!
- Recognize that you are the source of your stress: It is tough to admit, but the stress you feel is genuinely all in your head. When you feel holiday stress, stop and ask yourself WHY you are stressed. If you can change the situation, do. If not, accept it, make the best of it, and stop stressing! (Refer back to point one if needed.)
- Get creative: Sometimes a little creativity is all it takes to eliminate holiday stress. Think outside of the box and come up with simpler ways of doing things. (Hint: It’s fine to have dinner catered or to buy the sides. I swear no one cares you bought the cheese ball instead of making it yourself. It’s fine to change the family meal to a pitch-in or go to a restaurant. Giving an occasional gift card is also acceptable. I promise.)
- Keep a sense of humor and realize none of the fluff matters: When all’s said and done, none of the holiday fluff really matters. If things don’t go the way you planned, be flexible, laugh it off, and move on.
- Just say NO: Most holiday stress is caused by overcommitment. Existing in a constant state of exhaustion is no fun and leads to illness. Instead of saying “yes” to every invitation, prioritize your commitments and say no to those which do not bring joy or which are too difficult to fit into your busy schedule.
- Schedule time to do nothing: Take a day during the holiday season and dedicate it to doing absolutely nothing. Commit to spending the day with your family doing peaceful, stress-free activities. You owe it to yourself to take a day to recharge and refresh! If it’s impossible to commit an entire day to doing nothing, schedule a few hours each week and firmly devote them to being good to yourself.
- Discuss changing traditions with your family: As families grow and mature, their needs and dynamics change. Take time each year to evaluate traditions and to openly discuss how traditions can be modified to better meet everyone’s needs. Things to discuss include drawing names instead of buying for each individual, meeting on a date other than Christmas day, making a communal donation to a charity instead of exchanging gifts, volunteering at a shelter instead of having a family meal, etc.. Consider meeting in January to completely eliminate holiday stress. If some family members are not willing to change, try to find a compromise that is not offensive to those who take comfort in tradition.
- Use technology: Take advantage of time savers offered by technology. A few options include shopping online, sending an email card or newsletter, or getting together via a Google+ Hangout. The Hangout feature lets you connect “in person” with people all over the world.
- Look outside of yourself: Proverbs 11:25 says it best: “The one who blesses others is abundantly blessed; those who help others are helped.” Take the focus off of receiving and concentrate on giving. Giving your time and compassion has far more value than any material gift. Teaching your children to bless others and to appreciate the joy of giving is a gift that will multiply through the years.
- Ditch the materialism: Gifts and food have no lasting value. Concentrate on the spiritual side of the holidays. In my family, we take special effort to focus on the fact we are celebrating the birth of Jesus. We blend all the other activities into this focus to give them higher meaning. Your celebration does not have to contain a religious focus in order to more enriching. Focus on gratitude, family and blessing others instead of gifts and food.
How do you avoid holiday stress? Please share a comment and let us know! Your ideas will help others de-stress and have more fun.
This time of year, there are typically a glut of posts related to maintaining weight and making healthy food choices during the holidays. Many of the recommendations are trite and share the same information that’s been shared for years. We’ve all heard the advice multiple times to eat something healthy before going to a party and to fill your plate with veggies before indulging in other goodies. It’s wise advice, but it’s time to breathe new life into holiday health tips. Eating fewer carbohydrates is a good place to start. For advice on how to eat fewer carbs on a daily basis, please read my post: Simple Ways to Cut Carbs from Your Eating Habits.
- Cut yourself some slack: Nothing is worse for your health than having unrealistic expectations of yourself, your family or your celebrations. Unrealistic expectations create a feeling of failure, which leads to beating yourself up for being normal. Negative emotions have been proven to cause health problems by causing inflammation and acidity. These factors can ultimately lead to cell damage and disease. Maintaining a positive outlook is essential to good health. My advice for the holidays is to not be overly strict. I share tips on how to maintain food balance below, but my best advice is to give yourself permission to enjoy the holiday festivities but to make wise choices and enjoy moderate serving sizes. When you splurge, enjoy and savor every bite to the fullest and then move on without looking back. (This advice naturally needs to be heeded with care for anyone dealing with blood sugar issues, food allergies or with health abnormalities caused by foods.)
- Focus on the people, not the food: Many people focus more on the food they’ll eat during the holidays than on the extra time they’ll have to renew relationships and to enjoy their friends and family. Maintaining the perspective of “living to eat instead of eating to live” can make a huge difference in how you eat and drink during the holidays. Focusing on catching up with friends and family instead of fixating on food will help you make good choices and avoid the buffet table. Instead of thinking about what you’ll load your plate with, choose instead to entertain the little ones (so their moms can enjoy a moment of peace), help the host and hostess, spend time with the grumpy relative no one else dares to, organize a group game, etc. I know from experience that when I focus on the people I’m with, food temptations fade into the background.
- Focus on giving instead of receiving: This is another simple change in perspective that positively impacts body, mind and spirit. Take advantage of every opportunity you have to serve others. Volunteer at a local community agency, offer to help elderly neighbors with holiday chores, babysit for friends who have little children, reach out to people who do not have family nearby, or serve a meal at a homeless shelter instead of eating your own holiday meal at home. The end result is that you will most likely eat less, will drink less alcohol, and will receive an emotional and spiritual blessing that will positively impact your body chemistry. It is an undeniable truth that “he who refreshes others is himself refreshed.” When we tap into the freedom that comes from focusing on blessing others, we inevitably find that we are the ones who wind up being blessed.
- Maintain moderation in all things: One piece of pecan pie isn’t going to destroy your health, but five pieces could definitely have a negative impact. As I said previously, give yourself permission to enjoy your favorite “splurges,” but put boundaries and limits on the frequency and serving size. Let yourself enjoy a single, small piece of pecan pie or whatever indulgence will bring you the most pleasure. Put boundaries around your splurge, enjoy and savor every single bite, and then stop. Research measuring the release of serotonin (a feel-good hormone) during meals found that we enjoy the first bite of any meal more than any other bite. Take advantage of this by accepting a small to moderate serving and putting special focus on that first bite. Chew it slowly, savor it and enjoy it. You may find that you won’t even need to finish the entire piece if you put extra effort into enjoying and savoring the first few bites. (Offer the remainder to Uncle Bob … he’ll love you for it!)
- Counteract the Bad: Taking supplements is not a substitute for eating well, but there are some supplements that can help maintain health during the holidays. My favorite supplements to take during the holidays include (click the links to see examples):
- Do the obvious: You know the drill … drink plenty of water, get enough sleep, wash your hands frequently, avoid the sour cream dip that’s been unrefrigerated for eight hours, eat more veggies, don’t have unrealistic expectations of friends and family about a “perfect holiday,” etc., etc. Do what’s best for you, not what’s best for everyone around you. Make your health a priority.
- Detox after the holidays: One of my standing traditions is to use January to cleanse and detoxify. I choose a different approach and use different techniques based on what my toxic exposure was each year, but know that starting the year off right with a detox definitely improves my health and helps eliminate any harmful toxins consumed during the holidays. Even doing something as simple as eliminating all coffee, alcohol and sugar for 3 – 7 days can be very beneficial. I will soon launch a Life Transformation Cleanse which will be a 30-day detox regiment you can easily incorporate into your schedule. Stay tuned for details!
Those of you who know me, know I have a deep passion for helping anyone affected by any form of diabetes. This is partly because Type 2 diabetes has become an epidemic, partly because the incidence of Type 1 diabetes is increasing, and partly because I was diagnosed with Type 1 diabetes in 1967. I’m blessed to say I’ve lived on both sides of the “diabetes fence” and have learned a thing or two along the way.
The first thing I learned about dealing with diabetes is that what my doctor and diabetes educator told me frequently did not work. Their recommendations seemed to guarantee I used excessive amounts of insulin, had sky high blood sugars and never truly felt well. More than once I’ve had a client storm into my office, slam a sheaf of papers on my desk, and exclaim: “She’s trying to kill me!” They were referencing the dietary plan provided by their diabetes educator. This post explains why the mainstream approach often fails. (Please note the photo used in this post is courtesy of DeathbyBrokeh and is not a picture of one of my blood sugars.)
NOTE: Please follow your physician’s instructions. Do not make any changes to your care protocol without first discussing them with your physician and care team. People with Type 1 diabetes must use extreme caution and test blood glucose levels frequently when making any change to lifestyle or eating habits.
Before I dive into criticism, let me say the American Diabetes Association (ADA) has come a long way in the past forty years. They have ceased recommending a single dietary approach and are beginning to recognize that alternative eating styles “may” (in their words) have value. They admit a low glycemic eating style improves control, yet refuse to endorse it or encourage its use. They believe people with diabetes won’t comply with a diet rich in low glycemic foods, and they fail to recognize the other benefits gained from this eating style. The battle to overcome tradition in mainstream medicine is huge, so I’m encouraged to know the ADA is starting to cautiously embrace eating styles different from the status quo.
Let me also say I am NOT a fan of extreme eating styles which claim to reverse all forms of diabetes. I have seen many people’s health harmed, sometimes irreversibly, by following diets that greatly restrict nutrition. These extreme attempts at healing scare me. I prefer to use a much more balanced approach that supports the body’s own healing ability and which allows the body to rebuild and rebalance itself. It is also important to state that many people are able to reverse Type 2 diabetes, but there are less than 20 documented cases of Type 1 diabetes being reversed. I believe it’s possible, but I do not believe we know enough about autoimmune illnesses to consistently combat Type 1 diabetes and restore pancreatic function. I help people reverse Type 2 diabetes every day in my practice, but each person is very different. Not everyone is able to reverse it, and extreme caution must be used. I have tried many extreme eating styles. Each extreme style has benefits, but almost all ultimately create systemic imbalances which harm health.
The standard eating style endorsed by the ADA recommends that every person with diabetes, regardless of age, sex, weight, activity level, or type of diabetes, eat a minimum of 130 grams of carbohydrates per day. A single serving of carbohydrates is 15 grams, so consuming 130 grams of carbs every day equates to eating 8.7 servings. That is a lot of carbs! The large amount of carbs recommended concerns and shocks me. I eat 2-4 servings of low-glycemic carbohydrates every day. Doing so allows me to avoid gaining weight, maintain normal glucose levels, and use less insulin. (Please read Surprising Facts About Insulin for information on the damaging effects excess insulin has on the body.) I currently maintain A1C’s* between 5.5-6.0 and have no diabetes complications. I am extremely blessed to enjoy vibrant health in spite of having had diabetes for more than 46 years.
* In simple terms, the Glycosulated Hemoglobin (A1C) is a blood test that measures blood sugar averages. Normal is considered 4.5-6.0.
The concept of encouraging diabetics to eat high amounts of carbs and then telling them to take large amounts of insulin to counteract the effects those carbs have on blood sugar makes no sense.
The primary reason the ADA form of eating does not work is that it does nothing to improve insulin sensitivity and fails to combat the cause of high blood sugars. Effectively controlling all forms of diabetes requires maintaining adequate insulin sensitivity and eating in a way that does not greatly elevate blood sugars. The ADA style of eating tends to decrease insulin sensitivity in both Type 1 and Type 2 diabetics because it encourages eating large amounts of high-glycemic carbohydrates. (Insulin resistance is as large a problem in Type 1 diabetics as it is in Type 2 diabetics. Learn more about it here: Top Ten Signs You Have Insulin Resistance.) This approach often leads to higher levels of diabetic complications.
The ADA recommends such high amounts of carbohydrates because it fails to recognize how the body converts food to energy and believes carbohydrates are necessary for normal brain function and normal energy levels. This is simply not true. The body’s best source of energy is fat. Yes, fat. Healthy fat, not hydrogenated oils and inflammatory Omega-6 fatty acids. The body converts fat to energy 80% more efficiently than it converts carbohydrates to energy. Fat is essential for the health of cell membranes, neurotransmitters in the brain, and cardiac cells. For more information on fat and to bust a few myths, read Why You Need to Eat More Fat and Surprising Facts About Cholesterol.
The fact is our bodies don’t need high amounts of carbohydrates. Your body can very effectively function on small amounts of carbs. (I spent two years eating NO carbohydrates that affected blood glucose levels, so I know it can be done, but I don’t recommend it.) The ADA believes carbohydrates that raise blood sugar are necessary for proper brain function. This is not true. The brain runs on pure glucose. As long as there is adequate glucose in the blood stream, the brain will function well. People with Type 1 diabetes rarely need to eat carbohydrates to maintain adequate levels of glucose in the blood stream. The only time they truly require carbohydrates is their blood sugar falls below normal levels. Again, the concept of encouraging diabetics to eat large amounts of carbohydrates and then making them take high amounts of insulin to counteract the effect on blood sugars is counterproductive.
So what style of eating is best for diabetics? The simple fact is that each person’s style of eating must be customized to their metabolism, lifestyle, schedule and many other factors. There is no single style that works for everyone. Each person with diabetes or metabolic challenges must work to find the best style of eating that works for them. In general, an approach that does not encourage excess carbohydrate consumption, focuses on incorporating exercise and healthy eating habits, and one which focuses on using low-glycemic carbohydrates works best for most diabetics.
I am committed to helping diabetics improve their control and live life more abundantly. I have high success rates because I have spent almost 50 years living with diabetes every single day and have an intimate familiarity with what it takes to successfully incorporate diabetes control techniques into daily life. I’ve lived both the good and the bad of diabetes. Nothing brings me more joy than helping others achieve increased control and health. If you would like to schedule a consultation to discuss your options, please contact me via email or call 317.489.0909.