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Getting To The Root Cause Of Your Diabetes-part2(0 comment/s)

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In the last newsletter we were discussing Diabetes, and the different hormones in the body. We are continuing the discussion on Diabetes, and here we are looking at what else, other than hormones, do we need to address.

Other Factors That Contribute To The Root Cause Of Your Diabetes that also need to be considered.

  1.  Our genes are not our destiny. We have the means to switch them on or off depending on how we want to nurture them. This can be controlled and reversed with proper steps of diet and lifestyle and environmental changes that we can control vs relaying on meds that act as a plaster and don’t get to the root cause of the problem.

 

  1. High cortisol –Stress is a key player that blocks insulin production. We need to understand the importance the adrenal hormones play- The two shaped triangles that sit on top of our kidneys that produce cortisol-stress. Stress is long term and short term and is required for survival in the short term but if it keeps on being produced then we get into trouble.

As the stress goes up we produce more cortisol. The more cortisol we produce the more our blood sugar goes up. This affects our sleep, and we begin to binge and eat more often and we become unsatisfied and anxious. This then affects our gut and quality of nutrition we feed ourselves.

The more our blood fluctuates due to the blood sugar roller coaster, the more the brain begins to freak out. Thinking it is going into famine and the more cortisol output it produces. This causes our heart to race, we need to feed it and calm it down so what do we do, we reach out for sugar i.e any processed food that is high in calorie and sugar and fast to satisfy our hunger or sugar crave.

How do we solve this problem?
By getting our blood sugar under control.

  • Eat more fiber.
  • Eat low sugar or avoid it completely except in the natural form of fruit and honey but in moderataion.
  • Choose a low glycemic index foods i.e real food; lean protein and a rainbow of colored vegetables and greens.
  • Reduce stress by doing some deep breathing, relaxing –massage, being somewhat carefree, bring more joy into your life-laugh and smile

 

  1. The liver enzyme “AMPK “also plays a significant roll.
  • It controls our cell metabolism
  • When its low we end up with poor blood sugar control
  • We end up with high cholesterol
  • We end up with high triglycerides
  • Low mitochondria –energy production
  • Low oxidation -more damage to the cells
  • More inflammation
  • Cloudier thinking-brain fog

What impairs AMPK

  • Overconsumption of calories-AMPK activity decreases
  • Eating the wrong fats – fried damaged oils, non -organic animal protein.
  • A diet high in sugar- this is the quickest way to shut it down.
  • Alcohol consumption- moderation is key.

How do we improve it?

  • Eat a Mediterranean diet, high in good fats, lean protein and a rainbow of vegetables and greens
  • Consume good fats- olive oil, coconut, avocado, olives, nuts and seeds
  • Eat Fruit and vegetables.

 

  1.   The overuse and abuse of pesticides, herbicides, toxic chemicals and flame retardants.

 What do they do?

  • Block insulin action
  • Cause metabolic syndrome: which is a cluster of conditions-increased Blood pressure, high blood sugar, excess body fat around the waist, abnormal cholesterol or triglycerides that occur together, increase risk of heart disease, stroke and diabetes.

These all have an impact on diabetes as they increase the stress in our body. This raises our blood sugar which affects our endocrine disruptors: the hormones responsible for adrenals, thyroid, ovaries and testicles.

Scientists have begun to find the connection between high blood sugar and Alzheimer’s (type 3 diabetes) which is not new. There is an impact the environmental toxins are having on Alzheimer’s, Parkinson’s and neurological disorders and it is important to keep detoxifying the body from these chemicals.

How do we do that?

  • Drink lots of water
  • Eat a diet high in fiber
  • Eat organic produce as often as possible
  • Eats legumes, lentils and beans which are high in fiber and bind to the toxins to eliminate them out of the body.
  • Eat lots of garlic and onion to keep the blood sugar under control
  • Check your blood to make sure you are not lacking any minerals and vitamins and take supplements accordingly to build the reserve back to normal.

By lowering our exposure and switching to better alternatives we can help ourselves lower the risk of becoming diabetic.

The take away of getting to the root cause of your diabetes is:

  1. Your genes are not your destiny.  Work on changing your diet and lifestyle. Educate yourself on better food hygiene, sleep hygiene, exercise and eat a cleaner diet.
  2. Make sure that you have the thrifty geneotype in balance and that Adiponectin is higher than your Resistin.  In order to combat insulin.
  3. Control your stress and bring more joy into your life.
  4. Make sure you have the” AMPK” liver enzyme, is also under control to keep insulin and blood sugar under control.

The power is with you. You now have the information and understanding of what you need to do to take control of your health. The pill is not the answer. You do not want to be dependent on it. It is easier to pop one, but it does not solve the problem for you.  No one cares more about you than yourself. Take charge and make the necessary steps to reverse your disease.

If you need help you know where to find me.

Small Changes for a Healthier “U”

Getting To The Root Cause Of Your Diabetes-part1(0 comment/s)

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I am sitting in the Chedi Hotel –Oman and I’m looking around me at the people staying in the hotel while I am writing this week’s newsletter.  As I look around, the hotel guests are all expats, slim and healthy. With a few exceptions, no -one is very over weight or obese.  Many are doing laps in the pool, working out at the gym and taking good care of themselves. They are all getting some good vitamin D which I did too. When I look at the food they have ordered, the majority have chosen fish and salad with a glass of wine and water. An interesting observation when I compare it to a previous newsletter I wrote “Does taking an insulin shot mean that you can eat to your heart’s content?

The diabetes summit lasted one week, it was such an eye opener for me and I learnt a lot from it. I learnt about what tests everyone should be running and which are more accurate than the standard blood tests that our conventional doctors run. I learnt what drives insulin resistance and how we need to look at every individual as a unique case and of course, the importance of hormones at play and stress.

It was led by a diverse group of 21 functional medicine MD, researchers, doctors who specialize in diabetes, nutritionists, dieticians, naturopaths, fitness trainers all under one umbrella focusing on how, why and what causes Diabetes and how to help cure it, manage it and help prevent it.

There is a lot to cover but I will try to summarize it as best as I can. I have divided it into two parts. Part two will be covered in the next newsletter because I don’t want the article to be too long. I will keep it as short as possible.

 Let’s begin with what they had to say:

Diabetes has become the modern world’s new plague. Lots of people are now diabetic, and there are some serious complications associated with it such as heart attacks, strokes, amputations, blindness, kidney failure, and memory loss.

There are two kinds of diabetes: Diabetes type 1 which occurs most commonly in children when an auto-immune disease destroys insulin producing cells in the pancreas. This only represents 5% of all diabetes cases. The other 95% is Diabetes type 2 “adult onset diabetes “which we are seeing more frequently in children, young adults and adults.

Conventional doctors look at diabetes as a genetic link and mostly diet and lifestyle induced. They treat it by taking drugs and tell you to control your blood sugar intake. This approach is considered a progressive degenerating disease. i.e the diabetes gets worse over time because you are not addressing the root cause of what is causing your diabetes in the first place. You are not changing it or putting it to a halt as you will find outlined below. Rather you are just buying time for your problem to worsen.

The tests functional medicine doctors recommend everyone to do are:

The “Fasting insulin test” and HbA1C (Average fasting glucose over 4 months) and not to rely on the fasting blood sugar. Why? Because fasting glucose is the last marker to rise. Any number over 90 is considered to be pre- diabetic. But doctors will tell you it is ok and will let you off the hook and tell you to control your sugar intake until they see you next time.

The next time you visit them, if the number has risen, then you are in trouble because by then you are officially diagnosed as diabetic or pre-diabetic, pending on your numbers. You will be put on medications such as “Metmorphin” to control your insulin.  If you had checked your fasting insulin in the first place, you could have avoided being put on the drug. This is a 3- hour test, and is the most accurate because the patient drinks a liquid of glucose every hour and their insulin is checked every hour and registered. A value over 5 is indicative of insulin resistance.

The talk in this summit looked at Diabetes as a complicated issue that had roots in many things other than just genetics, or caused by high blood sugar. This approach does not work for everyone. We must take into consideration what drives the insulin in each person in order to address the cause and be able to take action to lower it naturally.

The new thing I learnt and I am sure many of you have not heard of is something called “The Thrifty Genotype” this plays a very big role in controlling our storage for energy, our fat cell activity and our famine for survival.

The body is very smart, it consumes food and converts what it needs immediately into nutrients that are needed to feed the cells. Whatever is left, is stored as fat cells in our abdomen. There we have lots of hormones that control appetite and they release compounds that are very sensitive to insulin.

These hormones are:

  • Leptin, which controls appetite.
  • Insulin, that controls our blood sugar
  • Adiponectin, which is not heard of often, helps insulin work better.
  • Resistin which blocks the reaction of insulin

 We always want Adiponectin to be higher than Resistin.

Now I will put everything together for you.

When we have good blood sugar levels.  We are eating a diet high in fiber, vegetables, good fats and lean protein.  The Adiponectin is high and the Resistin is low. When we gain weight the ratio changes and Resistin becomes higher, which means poor control of appetite and blood sugar, because we are eating more refined foods and sugar.

The ability to regulate our food intake is very complex and that is why the hormone Leptin, mentioned above is very important in influencing our appetite but the real driver controlling our appetite is Blood sugar.

When our blood sugar drops it sends a signal to our brain that we are starving, the brain sends a message to the pancreas to produce insulin. These have to bind to receptor cells to allow the channels of glucose to open in the cells so that sugar enters the cells to provide energy. When this goes on and on for a very long time, the cells get full and they can’t take in any more and so kick the the insulin receptors out and don’t allow them to attach any more. Fast forward, we are nibbling all day long with the wrong types of foods. The pancreas gets tired and exhausted it stops producing insulin and we end up with insulin resistant.

When this happens, we have a lot of insulin roaming around in the blood and not binding to the cells, so they end up not doing their job, triggering the brain to think that it is in starvation mode why because there is no energy reaching the cells. The hormones send a signal that it wants to eat, the yoyo effect kicks in along with the survival hormones that are trying to protect us.

Conclusion: we need to keep the thrifty genotype and the Adiponectin and Resistin in balance or else we are in trouble. So rather than taking medication we need to get to the underlying issue by fixing the hormone signaling first, then we will not be hungry. Adding exercise to the routine will also help you kick start loosing weight.

By reducing our stress levels. Implementing good sleep and food Hygiene. Eating lean organic pasture raised animal protein. Consuming lots of fiber. Keeping processed foods and sugar to a real minimum. Reducing alcohol and enjoying life, this will increase our Adiponectin and get our hormones in balance again thus controlling our insulin hence blood sugar.

With this, we end part one of this week’s newsletter. Stay tuned to part two were we will discuss the other issues that contribute to the root cause of your diabetes.

Small Changes For  a Healthier “U”

What essential supplements should I be taking?(0 comment/s)

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A friend came up to me the other day and asked me, ”Nadia what supplements do you think everyone should be taking.”

I looked at her and smiled. It is not such a simple question to answer because everyone is different and has different needs. In functional medicine there is a saying that goes, “You are not what you eat, rather you are what you absorb.”

In an ideal world, when the earth was rich in nutrients and the animals were able to graze freely in the sun and eat lots of grass, we were eating very healthy and were getting a lot of nutrients from the animals and plants we consumed. That world does not exist any more. We are bombarded with lots of toxins from everywhere: The air we breath, the water we drink, the chemicals in our personal care and household products, to the pesticides that are sprayed on our vegetables and fruits. The hybridization of the plants with low dense nutrients does not help at all thus making things bigger, more uniform in shape but less nutritious.

Lots of processed food and refined carbohydrates and sugar flooding the markets are just adding more fuel to the fire.

As a result, people are suffering more and more with immune issue, inflammation in the gut and an imbalance in bacteria. All of this is not helping us digest, breakdown and absorb the nutrients from our foods. Hence, we are not nourishing our cells.

When all is said and done, we need to remember that we are all different but, there is a list of what I think make up an essential supplement protocol that everyone should be taking on a daily basis.

 

High quality multivitamin

This multi vitamin should consists of a variety of vitamins and minerals in the active form that the body can easily convert once broken down in our body,as opposed to synthetic and hard to be broken down minerals which are usually found in many cheaper supplements.  I would recommend the brand “Metagenics”  phytomulti.

 

 OMEGA 3 FISH OILS

The benefits of Omega 3 are very high and are known to help reduce inflammation and stops artery blockages. You have to know what type of fish oil  is used and the importance of the EPA (Eicosapentaenoic acid) and DHA (Docosahhexaenoic acid) ratio. If you have an Autoimmune  disease, or are suffering from inflammation, then you want your EPA ratio to be much higher than your DHA.  IF you have heart issues, brain, eye and cell membrane issues then you want your DHA to be higher than your EPA.  That’s why eating fish is very beneficial for you.

A very good source of fish oils is Carlson, Nordic Naturals or Green Pastures –fermented cod liver oil.

 

PROBIOTICS

We are hearing more and more in the science literature about the importance of gut bacteria and how important it is to keep the the balance between the good and bad under control. If we tip the scale towards the pathogenic type then we are allowing disease, inflammation, leaky gut, depression and anxiety to settle in because most of our serotonin 90 % is produced in the gut and the other 10 % is in the brain. If we want to prevent any form of disease or illness we need to make sure that our gut microbiome is in check because this will promote a healthy GI tract and supports overall wellness.

One needs to know what they are treating in order to select the right type of probiotics, but in general for a healthy person or for a maintenance, then I would recommend this brand for adults: Renew life adult, probiotics

Children should also take probiotics, and for them I recommend Smarty pants –chewable probiotics

 

VITAMIN D

Vitamin D is a crucial vitamin and is required for many of our hormonal reactions that take place in our body such as metabolism, growth and development of mood. There are over 50, 000 reactions that require the presence of Vitamin D in our blood, that is why it is very crucial to have adequate levels of vitamin D. We obtain it only from the sun. When the skin absorbs vitamin D it converts it into a hormone. Hormones in general are our chemical messengers that go around our body reacting with our tissues and organs.  Researchers have recently been  finding out the vital importance this vitamin plays in the building of bone strength, heart health, cancer prevention and our immune system overall. It also can be a determining factor in whether or not you develop an autoimmune disease.

Conventional medicine defines vitamin D3 levels of 30 to 100 ng/mL as normal, But Functional medicine likes to see it in the higher ranges anywhere from 60 to 80ng/ml for optimal health. Get you levels checked, if they are not in that range. I highly recommend you get your levels up to par by taking  5,000 to 10,000 IU per day until you reach your ideal level.

I like to use the combination of Vitamin D and K2 (the forgotten vitamin) because it plays a critical role in building and retaining bone density and also keeping calcium from running rogue in the body and causing dysfunction. Vitamin K is also vital for normal clotting function.

I would recommend Design for health “vitamin D supreme” from amazon

If you already have a vitamin D, and you only need the K2 then I would order Jarrow  MK-7 from amazon

Children also should take vitamin D3+k2 in liquid form 1000 iu

I recommend the brand PURE K/D liquid

Never take more than 5,000 IU of vitamin D3 per day without a physician’s supervision and regular blood testing.

 

MAGNESIUM

This is one of the most important minerals- many people don’t know it, and doctors don’t test often for it. Magnesium controls over 300 biochemical reactions in the body, most of which promote relaxation- whether in the head, heart or gut, for exmple constipation, headaches, anxiety, heart palpitation, hypertension, insomnia, asthma and muscle cramps.

The next time you visit your Doctor make sure to ask them to test your magnesium in red blood cells (RBC) not in the blood (serum) to give you a better understanding of where your magnesium levels are.

 If you have kidney problems be careful to supplement with magnesium because it increases urination and work with a doctor, and get regular tests.

If you suffer from constipation = I recommend Magnesium citrate

If you have headaches = I recommend Magnesium Taurate

If you have achy muscles = Magnesium glycinate

If you can’t absorb magnesium because of your gut, then use Epsom salts baths or oils.

Magnesium is very important because it is required to convert Vitamin D to its final active form in the body and It will help to alleviate achy muscles and tightness in your body.

 

B COMPLEX

These are a group of B vitamins that are very important to be part of your daily supplements because of all the stress that we encounter in our everyday life.

B Vitamins are critical because they help in keeping the liver functioning very well. They provide antioxidants that help the liver to detoxify the unwanted chemicals such as heavy metals, histamines and bacterial toxins that you could be at the root of your immune or neurological challenges.  I recommend Pure, B complex

 

 I hope you found these supplements informative. You can purchase them on Amazon.Com. Before you begin supplementing please check your levels and check in with your Doctor or health provider to give you the green light.

 

Small Changes for a Healthier “U”

 

Is your body giving you signs that you may be in need for a cleanse?(0 comment/s)

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When was the last time you really paid attention to your skin? Did you know that the skin is the body’s largest organ? Did you also know that your skin can actually talk to you? Not literally, but you can definitely know from the symptoms, and read the signs that something may be impacting your health.

The body can communicate with you either emotionally, physically or visually. If you miss the opportunity to listen, the overall health of your body can spiral downwards. These symptoms are not necessarily constant- they may come and go, be persistent or changing. The trick is, if you do learn to listen, you can catch it ahead of time and reduce the stress on your skin and body.

Do any of these statements ring a bell?

  1. My skin is acting up. I don’t know what is going on with it?
  2. I am too old for this, why am I still breaking out?
  3. My skin is dry and dull or it’s too oily, what’s happening?

In many of my talks, I have always mentioned that the mouth and the stool are windows into what is happening in your gut. I will now add that your skin is also a reflection of what is going on internally. It provides clues and signs that we should not ignore. If we are smart, we can stop the progress of whatever it is from its roots before it manifests into something bigger.

Some of us are in tuned with our bodies and can feel it when something is wrong, but the majority of people are not there yet.  I have provided a list below with the signs that our body gives us to tell us that a detox or a cleanse is long overdue in order to help put things back into balance.

  • White or yellow-coated tongue
  • Bad breath
  • Congested/uneven/enlarged pores, blackheads, or pustules
  • Increased belly fat
  • Abdominal bloating
  • Inability to lose weight
  • Acne, rosacea, itchy skin, extreme dryness, skin feels rough, bumpy and/or uneven skin
  • Fatigue/waking up tired regardless of how many hours you slept
  • Moodiness
  • Lowered immunity
  • Frequent headaches
  • Chemical sensitivity
  • Insomnia
  • Under constant stress
  • Carbohydrate and sugar cravings
  • Needing caffeine for energy
  • Constipation
  • Dull, ruddy appearance of skin
  • You, or someone you spent a lot of time with, is a smoker
  • You are outdoors often
  • You travel often
  • Seasonal changes
  • Overproduction of skin oils

There are a few key things that cause many of the symptoms mentioned above. I will also provide a solution.

Diet:

Food is energy, it is medicine and it is what nourishes the cells inside and out and what allows the body to flourish. It is what gives the skin its glow, luster and its overall beautiful complexion. Food feeds the cells that make us feel good and happy.  By food I mean real clean food and not the processed, refined, fast foods that our world Is feeding itself on. From white sugar, white flour, and an over-consumption of alcohol, caffeine and soda.

The latter provides inflammation to our human body which then brews and reeks havoc on our internal health which sends a message over time that it is not happy. If we ignore and don’t listen to these messages, dis-ease begins to creep in and we end up with symptoms that can manifest both internally and externally on our skin- like fungus, eczema, psoriasis – or sometimes only internally depending on what it is –ulcerative colitis, fibromyalgia, arthritis, MS-  Consumption of a lot of fried foods as well, causes an imbalance to the good essential fatty acids that are required to keep the cells and skin nourished.

The best solution is to consume healthier clean foods. Eat lots of fruit, vegetables, good fats such as chia, avocado, coconut, nuts and seeds, omega 3 oils and organic or grass fed meats and eggs. Add more fiber into your diet by eating a variety of vegetables. Reduce the intake of the inflammatory foods mentioned above.

Hydrate with water and herbal teas as well and not with soda and boxed juices. Eat lots of herbs, and spices such as ginger and turmeric and many other great ones.

Lifestyle:

Today’s lifestyle is quire fast-paced, and many people find themselves constantly on the road. They are traveling a lot whether by plane or by car. This has an effect on one’s health. Sitting for many hours in a plane breathing recycled air and not moving around is not very good for you.  Exposure to a lot of exhaust from cars and factories while commuting is also difficult on the body. In some cases, living or socializing with smokers and inhaling their cigarettes can also lead to health issues.

The best solution for this is to make sure that you are hydrating yourself very well by drinking half your body weight in ounces of water; and eating lots of colored carbohydrates and consuming at least two servings of fruit a day.

Stress:

Our number one killer and skin ager is stress. It does have a useful function, it is important to keep us alive, but when there is a lot of it, it has a negative effect on many parts of the human body. From hormones-such as sex hormones and thyroid- to weight gain, insulin resistant-diabetes and the ball can keep on rolling…..

The best solution is to remember to make joy a priority in your life. Make time to do the things you love and enjoy. Spend time with friends and family. Have a good laugh. Surround yourself with positive people. Read a book, go to the cinema, listen to music -what ever it is that makes you unwind. Don’t forget exercise and stepping into the sauna. These are great stress relievers. Have a massage done once a week and do lots of deep breathing and mediation. That teaches you to concentrate on your breathing and relaxes you.

If you allow stress to take over and rule, you have lost the battle and trust me it is not worth it. Learn to take baby baby steps to implement the necessary changes to live a less stressful life and you will come up on top as the winner.

Chemicals in our personal hygiene products and cosmetics.

This is another big topic- the chemicals in our everyday products. Your skin absorbs everything that is put on it. These products contain a transdermal penetrating product that allows the chemicals to penetrate your skin and go into the blood stream. That is very dangerous because we want to be able to control that only good stuff enters-oxygen, sun rays for vitamin D production and nutrients- into our blood stream.

Our bodies and skin are bombarded and burdened with increased chemical exposure from cleaning supplies, clothing finishes, paints, and pollution. This is a serious problem and we need to be aware of it. The chemicals ending in the “cone “family can clog and congest our pores wreaking havoc on the skin.

The solution to this problem is to start off by reading the labels and not believe the marketing. Don’t fall for words like Toxin Free or Chemical Free.

 

There is a big list but let’s begin to avoid products with these names:

  • Parabens
  • Aluminium,
  • Coal Tar Dyes.
  • Oxybenzon
  • Phthalates

Begin switching to organic products, and if you can’t read the labels then put it down and walk away.

Hormones:

Hormones have a very strong influence on our skin and many of our bodily functions. If you feel that something is not right and you are feeling off, please go and see your doctor to put things in order ASAP.

Having studied under the umbrella of functional medicine, I have now realized the importance of how a detox and/or a cleanse are so crucial in helping our body get rid of built-up toxins in our system. It is very important to embark on them several times during the year and actually they say you should do one every season.  There are many kinds out there but before you do set off to join one, I would recommend that you check in with your doctor or health provider to make sure you have chosen the correct one.

 

Small Changes for a Healthier “U”

How to kick start your Health this 2017 on the right foot!(0 comment/s)

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This is my first newsletter since after the New Year, and it’s always an exciting time for everyone. People all around the world are given a fresh start, and many have already planed out their goals for 2017. One of the most common resolutions for people are losing weight and taking care of their health. People say this every year, and fail to achieve these resolutions! How do we make this year different from the ones before? Accountability. Unless you are extremely disciplined, (to which I am not!) it is difficult to hold yourself accountable to your promises for the year. That’s why I have someone who holds me accountable!

This is where I can step in and help you. I can hold your hand and show you the way, and be the person that can hold you accountable in order to achieve your goals.

You can make 2017 your best year ever – this can be the year you finally can be the best version of yourself. You can use this as an opportunity to leave your old life behind, and transform into the person you always wanted to be.

Do you really want to wait another 365 days before taking the next step towards a healthier you? I didn’t think so – start today!

Here are the things that we will work on together to help achieve success in your life:

  1. Improved digestion
  2. Increased energy
  3. Better and sharper mental clarity
  4. Balanced hormones
  5. Better sleep
  6. Weight loss
  7. Reduced cravings
  8. Better skin, hair and nails
  9. Reduced bloating and constipation
  10. Releasing of emotional blockages
  11. Better long-term health.

I hope this list inspires you to make a change, knowing that all these benefits are steps to becoming a better you. I hope I can be there to guide you through this journey. I am actually kicking off the New Year with a 21-day Hormone Balance Detox Program, beginning on the 14th of January. I hope you are interested in joining me, as I believe it will kick start your path to a healthier you.

With that I wish you all the best for the coming year.

Small Changes for a Healthier ”U”,

 

 

Is Exercise Hurting You Or Benefitting You?(0 comment/s)

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When the New year kicks in, gym memberships are known to soar. People decide to take their health seriously and begin working out everyday and pushing themselves like as thought they are super athletes, not realizing that they may be benefiting in the short run, but hurting themselves in the long run.
Life has become very stressful. People work hard, shuffling two jobs sometimes, then to come home and take care of their own family and their personal needs. They think that by working out hard they are doing themselves good but actually are adding more stress onto their bodies. This is called internal stress. They are unaware off it because they can’t see it amongst all the other things that might be going on inside their bodies like: Food sensitivities, inflammation, gut dysbiosis and a diet that consists of a lot of processed foods, refined carbs and sugar. This effects their adrenal health which is responsible for keeping the balance between hormone production and cortisol” the stress hormone”

On the flip side, when exercise is done properly, then it does wonders for the body and mind.

So here are a few ideas to approach exercise differently this year.

 

Slow it down
If your body is telling you that it’s feeling exhausted and tired, or if you are suffering from brain fog and can’t concentrate very well, then don’t push yourself. Your body needs time to recover and remember over-exercising increases your body’s production of its primary energy hormone, cortisol, “the stress hormone” which in turn boosts inflammation and increases your chances for injury.

Work out smarter-not harder
Instead of working out for an hour and exhausting yourself, invest in some High intensity interval training “HIIT” exercises. There are many versions of this. It takes 20 min tops. You can workout your entire body or focus on specific areas. The idea is that you work out hard for 1 min and then bring it down for another min and you keep doing this until you reach your 20 minute target. For more information you can search on google or YouTube.

Invest in a personal trainer

If you are a beginner, it is very important to invest in a personal trainer to get the proper posture or else you may be more prone to injury.

Allow your body to recover well.
If you are the type of a person who likes to works out every day, it is very important to allow your body to recover really well. Make sure to always exercise different muscle groups. If you find yourself catching a cold or are exhausted after a workout, then take it easy and workout every other day in order to allow your body to recuperate.

Squeeze in some time for Yoga or deep breathing exercises

These are very beneficial exercises because they calm you down and help elongate your muscles. I Recommend that you include them in your regimen once or twice a week.

Finally, as always, I can’t stress the importance of eating clean and healthy. The impact it has on your entire body and mind. Eat more fiber, drink lots of water, reduce your caffeine and alcohol intake. As you know by now that your gut is the root to all diseases. Eat clean, exercise and breath deeply and you are on your way to kick starting the New year on the right foot.

Small Changes for a Healthier “U”

Let’s make 2016 a miraculous year(0 comment/s)

new year 2016

Let’s make 2016 a miraculous year by taking charge of our health and owning it 100 % to make those lasting changes that we’ve wanted for so long!

Welcome to 2016! We’ve celebrated the coming of this New Year throughout the night, but come morning we make our resolutions and hope for the best. We wake up with renewed resolve and promise that we will be kinder, work harder, and lose weight. This year, let’s make our resolution all about empowering ourselves by taking care of our health. A lot of people will go on strict diets, or hire a personal trainer; but as you have read in my previous blogs, diets do not work. Rather, what I would like to do is take this opportunity to ask you to reflect back on 2015; recognizing the highs and lows of the past 12 months. What worked with regards to your health? What didn’t work? Thinking about all this will help move you forward mindfully into the New Year by understanding what it is that you need to do in order to make those new health changes.

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How Pure-bioenergy differs from Reiki and other energy healing ?(0 comment/s)

This was an article published by my teachers at Pure-bionergy about the difference between Pure-bioenergy and Reiki.

Simple Structure to Always Follow – no guesswork

1- It has a specific self contained structure and trusted protocols that take the “guess work ” out of the what needs to be done for a specific health condition or addressing wellness or peak performance.
This simple structure instills in its practitioners a confidence that promotes a consistency of results and eliminates doubt or hesitation ( which are the biggest barriers for the flow of bioenergy). No guesswork of when is enough or what to do next thus freeing the therapist from doubt and questioning. Doubt limits all healing.

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HAVE YOU HEARD OF THE 80 / 20 RULE?(0 comment/s)

95 % of people, who go on a diet, gain the weight back and add some more weight than what they started with.  There is only a 5 % successful rate and that is pretty slim.

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PREGNANT MEN ON THE RISE? AND THE REASON BEHIND IT.(0 comment/s)

pregnant men on the rise

After an amazing summer holiday in Greece and having enjoyed a wonderful Mediterranean diet consisting of grilled fish, lots of vegetables, fruits, nuts and healthy fats, I came back home feeling rejuvenated and ready to take on the summer heat of the gulf.  As I was going about my daily chores I noticed that there were a lot of pregnant men walking around and not to be biased, a lot of fake pregnant looking women too. I am definitely sure that many of them have no idea that they are insulin resistant.  If they do not take charge of their health very soon, they will develop pre-diabetes /Diabetes if they have not already.

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