Eat a Balanced Breakfast

Nancy Magee, February 28, 2013

Why breakfast is important: 

  • Jump start your metabolism
  • Not eating breakfast continues your overnight fast for another 5 hours or more.  This puts your body into starvation mode – it wants to save energy not burn calories.  Not eating breakfast can actually make it harder for you to lose weight.
  • People who eat breakfast tend to eat fewer calories and less fat during the day than people who skip breakfast
  • Starting the day with a healthy breakfast high in fiber and low in fat will sustain you for a longer time period making you less likely to choose a quick fix to reduce your hunger.  Not eating breakfast makes the sugary vendingmachine snacks or a bag of chips much more tantalizing.  Also eating breakfast reduces the chance for over eating at lunch and dinner.
  • Regular breakfast eating are more likely to exercise regularly
  • Having nutrients and calories in your body at the start of the day gives you more energy and prevents the too tired to exercise feeling.  Also breakfast eaters tend to make healthier lifestyle choices.
  • Eating breakfast gives your brain energy
  • Your brain runs off of glucose – a sugar that your body can make from eating fruits and whole grains.  Skipping breakfast can make your body work harder to make glucose for your brain than if it had it readily available from breakfast.
  • What to eat:
  • Fruits
  • Bananas, apples, oranges, strawberries, and blueberries are all great choices.  Add fresh or frozen fruit to cereal, smoothies, or whole wheat waffles.
  • Vegetables
  • Add veggies to an omelet, or sauté some in a skillet and add to your toast with some low-fat melted cheese on top. Be creative – make a breakfast wrap with a whole wheat tortilla add salsa, eggs, and spinach.
  • Whole grains
  • Skip the white bread, bagels, and chocolate muffins! Whole wheat toast, French toast, waffles, pancakes, muffins, and of course cereals. Whole grain options usually are high in fiber which is an important nutrient for your body.  Oatmeal is another wonderful breakfast grain. Add fruit to almost any breakfast grain for a yummy and nutritional meal.
  • Lean protein
  • Eggs are a great breakfast protein – they provide many nutrients and a satisfying protein to keep hunger away.  Turkey or chicken are other great lean protein sources.
  • Dairy
  • Low fat milk, yogurt, and cheeses can be added to breakfast to bring in some important nutrients such as calcium, potassium, B vitamins, and protein!
  • Leave out high sugar, densely packed, and high fat foods.
  • Donuts, bagels, fruit juices bacon, fried foods, sodas, high calorie coffee drinks, sausage, and whole milk.

Fitting In Fitness

Nancy Magee, January 15, 2013

Our day to day lives are so packed full it seems we do not have 1 extra minute to spare - Much less an hour and a half to spend at the gym! However, exercise is vital to living a healthy life.  What's a busy bee to do?

The current guidelines for exercise is 30 minutes a day on most days of the week.  Even that can be a daunting task!  You can do it though - reasearch has shown that breaking up your workout into 3 ten minute mini workouts is almost as effective as working out for 30 solid minutes.  So, take 10 minutes during your lunch break and walk up and down the office stairs a few times.  When dinners on the stove or in the oven take 10 minutes to run in place, do some push-ups, or even stretch!  You can fit in 10 minutes if you look hard enough :)

Here are some easy exericses you can do at home: Modified Push-ups:

Start: kneel on the ground and place your hands 2-3 feet in front of you, about should width apart.  Creat a straight line from your shoulders to your knees.
Movement: Bend at the elbows keeping your back straight, lower yourself to a 90* bend at the elbow and push back up to the start position.

Jumping Jacks: Start: Stand with your feet together and hands by your side
Movement: Jump up and lift your legs to the side and swing your arms around to above your head. Then jump again to return to the start position

Crunches:
Start: Lay on the floor and place your hands across your chest
Movement:  Pull from your abdominals and lift your upper back off the floor. Then slowly lower yourself back to the start position.

Leg Raises:
Start: Lay on the Floor with your hands under your bottom feet together and straight out
Movement: Lift your legs (keeping them straight) up to a 45* angle, then slowly lower them back to the start position

Calf Raises:
Start: Stand with feet together.
Movement: Push up on the balls of your feet, heels off the ground. Then return to start position

Bicep Curls:
Start: Hold a weight in both hands with  arms at your side and slightly infront of your body palms facing forwards
Movement: Curl arms at the elbows until hands face shoulders. Then slowly lower back to start position

Tricep behind head dip:

Start:  Hold a weight with both hands straight above your head
Movement: Bend arms only at elbows and lower the weight behind your head. Be careful not to extend shoulders backwards or arch your back. Raise arms back to start position

Lateral Raises:

Start: Hold a weight in both hands with arms to your sides, palms facing inwards.
Movement: Lift arms straight out to the side until reaching should height.  Slowly lower back to start position

Overhead press:

Start: Hold weight in both hands with arms in the "field goal" position (straight up from shoulders palms facing forwards). 
Movement: Lower arms to a 90* elbow bend with wrist above elbows. Then slowly lift back to start position

Run in place: Start with bursts of speed for 20 - 30 seconds and then slowly jog in place for 1 min. Repeat

Easy ways to fit in extra exercise when you didn't expect it.

  • Park far away from the door
  • Take the stairs
  • Walk around your office building during lunch or before/after work
  • Use play time with the kids to work out your arms and legs
  • Folding laundry:  Each piece you fold walk to the room is goes in and put it away
  • Clean house quickly for good cardio
  • Yard work
  • In the car practice contracting your muscle and holding it. Especially good for Abs
  • On the phone at work or home: Walk around!

Drive thru diet – Healthier choices

Nancy Magee, January 15, 2013


    Notice I said “healthier” choices. These menu options are not exactly healthy – they are just the healthier picks on fast-food menus.  We suggest that you cutout fast food from your diet completely if possible. However we realize that sometimes you will be too busy or have another reason to make a run through the drive thru.  These suggestions below are here for you to make a better choice – the BEST choice would be to skip processed, yucky fast food all together. Eating only these products will most likely not result in healthy weight loss and will result in other health problems, please eat a balanced healthy diet full of vegetables and lean meats! Please do not start eating only “healthy” fast food! Many fast foods are disguised as healthy but in reality are not! Many of the salads or grilled chicken sandwiches are high in calories, sodium, and fat! Don’t be fooled by the “healthy” look. These items are bad for your health. Drinking water is always the best option – un-sweet tea could be a second option. Below are some somewhat healthier choices if you must go through a drive thru!

McDonalds

- A healthier choice on the McDonalds’ menu would be a grilled chicken snack wrap: 260 calories, 9 grams of fat, 5 grams of sugar – red flag: over 700 mg of sodium.  All of the grilled chicken salads at McDonalds have over 900 mg of sodium – that’s high. If you do choose a salad the Premium Southwest Chicken Salad has only 320 calories.  The salads without chicken are all healthier choices and have less sodium and all have less than 200 calories! Do not use RANCH on your salad! Balsamic vinaigrette is their best choice.  Fruit and Yogurt Parfait has only 160 calories and is a good snack choice, however it does have 21 grams of sugar.  Apple dippers without the dip are also a good snack choice.

Burger King
- Both their Tendergrill sandwich and salad have over 400 calories and over 1100mg of sodium! Healthiest choice: Side salad, 330 calories, 770 mg sodium. Apple fries are a good snack choice. Burger King doesn’t have many healthy options

Taco Bell
- They actually have some healthier choices.
Fresco Ranchero Chicken Soft Taco, 170 calories and low in sodium! Fresco Crunchy Taco and Volcano Taco (fresco style), 150 calories and low in sodium as well.  Chicken Soft Taco, 200 calories. Pacific Shrimp taco, 180 calories – somewhat high on sodium. “Fresco Style” on any menu item will reduce calories and create a healthier choice!

Wendy’s
- Grilled Chicken Go Wrap, 250 calories.  All their meal salads have over 450 calories. The side salad and mandarin oranges would be somewhat healthy snack choices. Wendy’s doesn’t have many healthy options.

Arby’s
- Regular Roast Beef Sandwich, 350 calories but over 900 mg of sodium plus has not veggies or healthy foods added – not a healthy choice!  Chopped Farm House chicken or turkey and ham salads have around 250 calories and some fresh veggies – the two best choices.  

Vending Machine Snacks
- There are hardly any healthy vending machine snacks.  Usually they are full of candy bars, chips, or candy.  Most of the time roasted crackers or granola bars would be the better choice. Bringing your own snack is the BEST option!

PLAN ahead!
- The key to eating healthy is planning ahead! By fruits like apples, oranges, and banana’s that don’t have to be refrigerated or prepared and keep them near the door.  Take one with you when you leave the house. You can also keep some at your office desk.  Fresh veggies like baby carrots and celery are also great and easy snack options.  Though you need to keep them in the fridge they are still easily prepared and taken along.  A good idea is to cut up some fresh fruit or veggies the night before or on Sunday to get you through the week. Separate them in single serving baggies or containers for a quick grad when you leave the house. Buy some easy organic snacks such a granola bars or whole wheat crackers to keep in the car so you can always have a healthy back-up plan.

As I said before – these are not HEALTHY foods, just healthier than the other menu items available at the fast food restaurants.

Illness and Disease prevention

Nancy Magee, January 15, 2013

There are quite a few dramatic strategies that can be implemented to prevent illness and diseases.  However, most of us don’t have the time, patience, or knowledge to complete these strategies on a daily basis.  This week I’m going to discuss some simple ways to make big differences in your ability to fight off infections, colds, and disease. 

WASH YOUR HANDS!  I know we have all heard it a million times but it is vital to your health for you to wash your hands many times throughout the day.   Washing hands can prevent many illnesses and keep you healthy. The Center for Disease Control and Prevention says the “best way to prevent infection and illness”. Below are why you should wash your hands and when you need to wash them

Why:                                                    
- Prevent catching a cold                             
- Prevent acne                                                 
- Prevents contamination of foods         
- Prevents spreading germs                       
- Prevents picking up germs                      
- Prevents spreading germs from one   
  area (mouth) to another (eyes).                              

When:
- Before preparing food
- After handling uncooked meat
- Before eating
- After changing diapers
- After coughing, sneezing, or blowing your nose
- After touching animals or things in an animal’s environment
- After using the bathroom

GET ENOUGH SLEEP! That’s right, how much sleep you get can affect your immune system too!  Eight hours is what the majority of adults need, some can get by on seven others need nine.  Anything less than seven and you’re asking for trouble! When we don’t get enough sleep we suppress our immune system, creating an environment for catching colds and the flu.  Our immune system needs rest like all other parts of our body!

STRESS! High stress weighs on your immune system.  Constantly being on high alert makes the body’s cells work harder in case something bad happens.  Worrying non-stop weakens your cells because they need rest!

DRINK WATER! Water helps to flush out all the unneeded waste from your body.  This waste can include toxic substances that we want out of our body so they cannot infect us, cause sickness, or wreck havoc on our cells.  Drinking half your body weight in ounces of water a day will help ensure you are cleaning your system effectively. 

Nancy Magee
Weight Loss Coach

The only way to lose weight is through proper diet and exercise

Nancy Magee, January 15, 2013

What does work:

Permanent changes in eating and exercise habits
- To lose weight successfully and to maintain a healthy weight you must make PERMANENT changes in your diet and exercise routine.
Losing 1-2 pounds per week
- It may seem like you can lose or gain a couple pounds between days – not a week. However losing 1-2lbs per week is a pace that will help you maintain weight loss instead of adding the weight back on.  If you lose weight faster than that, it may not be fat that you are losing – its probably water weight
Burning more calories than you consume
- 1 pound of fat contains 3,500 calories. To lose 1 pound a week you must burn 500 cal more a day that you eat. To lose 2 pounds you much burn 1000 cal more a day that you eat.  Walking for 1 hour burns about 200 cal and running for 1 hour burns about 700 cal while a bigmac value meal from Mcdonalds has over 1,100 calories.
Portion control
- the average American consumes more food a day than needed. Restricting your caloric intake will aid in weight loss; however, consuming too few calories can impede weight loss by putting your body into conservation mode.  This is where portion control comes in – moderation is key! When you start feeling full – stop eating. Do not go back for seconds.  To learn exactly how many calories you need a day consult a doctor or specialist.
Saying no to added sugar
- What do juice drinks, soda, candy, ice cream, canned fruits, yogurt, and snacks have in common? Extra sugar that you don’t need! Lots of foods have extra sugar added to make them “tastier” such as canned fruit and yogurts. Check the nutritional labels and if high fructose corn syrup or sugar is one of the first few ingredients – do not eat it!
Exercise
- Exercise helps burn off calories. Exercise plus a healthy diet is the best method to weight loss.  Some exercise is better than no exercise. Exercise also has other health benefits such as increased self-confidence, improving you cardiovascular system, and reducing blood pressure or cholesterol levels. Also exercising is your way of controlling how many extra calories you burn a day after regular daily activities. Interval training is a great way to burn the optimal amount of calories during exercise.

Stress Relief

Nancy Magee, January 15, 2013

Stress is what you feel when you are faced with more responsibilities, duties, worry, or more of anything than you are used to.  When you are stressed your body responds as though you are in danger.  Your heart rate quickens, you breathe faster, you receive a burst of energy from your body – this is called flight or fight response.  This is your body’s natural response to stress.  Problems can start to occur though, when the stress is continuous.  Another hormone that is linked to stress is cortisol.  Cortisol helps maintain healthy blood pressure, stabilize metabolism, and increase immune function.  Cortisol is linked to increased belly fat among other health issues.

Stress has been linked to a number of different physiological symptoms and health problems:

  • Headaches
  • Upset stomach
  • Back pain
  • Trouble sleeping
  • Weakened immune system
  • Moodiness
  • Depression
  • Hair loss
  • Weight loss
  • High blood pressure
  • Anxiety
  • Fatigue
  • Problems concentrating or remembering

What can you do about stress?

  • Learn time management.  Often we get stressed because we have too much to do and not enough time.  Prioritize, make a list of the most important tasks and get those done first.  Cut out unnecessary things if you can.
  • Find a way to cope that works for you. Explore different options until you find what works best.
  • Take good care of yourself.  Eat healthy, exercise, get plenty of rest. 
  • Try to stop negative thinking.  When worrisome thoughts come into your head get rid of them by finding a bright side.  Think about positive things and don’t spend all day worrying when you have no control over a situation.
  • Talk! Not being able to talk about your concerns or feelings can make stress worse.  Find a friend or loved one you can confide in. 
  • Ask for help.  If your stress is over whelming ask for help.  People who have a strong network of friends and family are able to manage stress better and live healthier, happier, lifestyles.  If your situation is out of control,  professional help may be needed.

Are supplements safe and are the claims made about them true?

Nancy Magee, January 15, 2013

The Food and Drug Administration (FDA) does not closely regulate supplement manufacturers.  In fact, because of the Dietary Supplement Health and Education Act (DSHEA), supplement manufacturers have the sole responsibility to ensure the safety and validity of their own products.  Also most “research” done a supplement is paid for, completed by, and published by the manufacturer!  So lets review: A supplement company can produce its own research on its own product to determine if it is safe and if it does what it claims…  This has set us, the consumers, up by allowing companies to deceive us while no one is the wiser.  The FDA does not test supplements before they are put on the market.  Also, unless a substantial number of claims are made about the product being unsafe the FDA will never test the product for safety or validity.  That is why it is required by law to have the following statement printed on all supplements unless tested by the FDA: “this statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease”. 

While there are rules regarding ingredient lists and supplement facts being printed on the product container no one tests them to make sure these labels are correct! Many products claim to have twice to 10 times as much nutrient than is actually in the product. Supplement companies lie to make money. The supplement industry makes hundreds of billions every year! They want you to believe that their supplements are the best, that their claims are true, and that their product is going to make you happy. Money runs the industry, your health and safety are NOT top priority like they should be. Supplements sold in the United States can have up to 50% filler – this filler can consist of any inactive ingredient such as flour, wheat, cellulose, and others.  These fillers do not help with the product claims and help keep manufacturing costs down because no one tests the products to ensure the ingredients are as listed. 

So what happens when a product is put on the market and ends up having harsh side effects and becomes unsafe?  Right now there is no law requiring a report of adverse side effects on nutritional supplements.  So if you report to the company that manufactures a supplement you take that you have had an adverse reaction that company does not have to report it to the FDA or any other governing body. Back when ephedrine was allowed in supplements people had heart attacks, cardiac arrhythmias, and even deaths were reported before the FDA banned ephedrine from being included in nutritional supplements. Some supplements our dangerous while others are just useless.  How can you tell which supplements are safe and do what they say?

Look for companies who have independent research done on their products.  Such as Juice Plus+; multiple universities have conducted research on these products and the results have been published in scientific journals including the Journal of Nutrition and the journal Integrative Medicine. Look for companies that sell their products overseas where supplement regulations are much higher.  Do your research though – not all other countries have high regulations. Japan is one of the best but New Zealand and Europe are not as good.  Also, some companies go above and beyond to either get their products or labs and manufacturing plants certified by the FDA. Usually companies that do this have less to hide and their products are more reliable.

Stay away from products that have multiple ingredients that you cannot pronounce and have never heard of before.  Do research on certain ingredients before purchasing a product. Saint John’s Wort among other herbal remedies have serious side effects and should be heavily considered before consuming.  Do not ask a store associate for information on a product – they want you to buy it so they will not tell you the truth!  Be aware of products that make outrageous claims such as: “lose 20 lbs in 10 days” or “add 15 lbs of muscle in 1 week” or even “energy boosts that last for 8 hours”. Remember the only so called proof you have that this will work is the company’s guarantee. 

Remember the healthiest way to get the nutrients you need, to lose weight, and to get healthy is to eat right, exercise, and treat your body well.  Vitamin supplements may be necessary and at Arkansas Physical Medicine we can do blood workups to determine if your vitamin levels are low and if you need supplements.  We also only sell products here that are held to higher standards than at other supplement suppliers.  Our products are made at manufacturing plants that are FDA certified, are sold in countries where the regulations are higher, and are backed by independent research! 

 

Taking Nutritional Supplements

Nancy Magee, January 15, 2013

Most people do not eat a balanced diet rich in a variety nutrients, vitamins, and minerals. I often hear people complain because they do not like fruits and vegetables.  Our bodies were not designed to live off cheese burgers and French fries.  We were designed to kill animals and harvest fruits and vegetables.  I do understand that it’s tough to get the recommended 6-10 servings of fruits and vegetables a day.  That’s where nutritional supplements come in. They can help you reach the necessary daily intake of vitamins, minerals, and nutrients when you cannot get enough through diet alone.  While there is NO substitute for a well balanced, fruit and vegetable rich diet, supplements will help on your road to good health.

Vital Nutrients We Need Every Day

Calcium: 1,000-1,300 mg a day
Sources of calcium: ½ cup cooked spinach = 120mg. 
8 oz plain, low-fat yogurt = 415mg.  8 oz 2% milk = 297mg
Why we need it: Calcium helps prevent risk or decrease severity of osteoporosis. It helps our bones to become strong and hard.  Calcium is also necessary for muscle action.  Several studies have also shown a link between higher calcium intakes with lower body weight.

Vitamin D:  500-2000 IU a day
Sources of Vit. D: fortified milk or orange juice = 100-125 IU.  1 whole egg = 25 IU The majority of our vitamin D is synthesized (made) by our body from exposure to sunlight
Why we need it: Vitamin D helps our bones absorbed calcium thus helping prevent osteoporosis. Vitamin D has been shown to reduce the risk of many types of cancers. Vitamin D consumption also has links to reducing the risk of type 2 diabetes.

Fiber: 20-35 g a day
Sources of fiber: Apple = 3g.  1 cup black beans = 19g. ½ cup raw broccoli = 7g
Why we need it: Fiber aids digestion by working in your colon to create solid waste and to keep the colon functioning. Fiber also reduces risk of heart disease and type 2 diabetes by reducing triglyceride levels in the blood and helping the body excrete unneeded waste.

Probiotics: No set recommendation for daily intake
Sources: Yogurt
Why we need it: Our bodies have good bacteria in them all the time.  These bacteria help with absorption of nutrients, breakdown of food, removal of waste, and fighting off disease and bad bacteria. We need to build up our good bacteria to stay healthy and keep our immune system working properly.

Other vitamins we need every day for various reasons.
C: 45-100mg/ day
E: 15 mg/ day
Folate: 400 ug/ day
B12: 2-3 ug/ day
A: 600-900 ug/ daya

Going on a multi-vitamin can help you achieve all of the recommended daily allowances.  These recommendations are the United States Department of Agriculture dietary guidelines.

At Arkansas Physical Medicine we have a variety of nutritional supplementation that we recommend to patients to help them achieve better health. The supplements that we offer here are backed by extensive research and are held to higher regulation than supplements sold in the United States.  If you are interested in learning more about vitamins, minerals, and nutrients that your body needs or have any questions or concerns about nutritional supplements feel free to call me at 374-1153. Next week will be part 2 of this 2 part series on nutritional supplements. Next week I will go over the regulations we have on supplements in the US and why the regulations should be changed.

Sleep

Nancy Magee, January 15, 2013

Why sleep is important and what it does for your body

Research shows
•  People who get 5 hours of sleep or less are 50% more likely to be obese than those who get 8 or more hours of sleep a night.
• People who sleep 5-6 hours are 23% more likely to be obese than those who get 8 or more hours of sleep a night.
• Less sleep can cause you to feel unsatisfied after eating – even if you are full!
• People who get 7-8 hours of sleep perform better on mental tasks
• People who get 7-8 hours of sleep at night tend to live longer
• People who receive adequate amounts of sleep are less likely to get sick
• Even when people exercise and eat properly, if they get less than 8 hours of sleep per night, they are at greater risk for obesity.
• Some people need a little more than 8 hours and some people need a little less than 8 hours.
• You’ll know the right amount when you wake up refreshed--but research suggests 8 or more.
• Sleeping an adequate amount boosts your immune system

people are more likely to get sick when they are not getting enough sleep. Infection fighting cells are released during deep sleep!

Sleeping enough helps your nervous system work properly
• Lack of sleep impairs attention, alertness, concentration, reasoning, and problem solving. This makes it more difficult to learn efficiently.
• During the night, various sleep cycles play a role in “consolidating” memories in the mind. If you don’t get enough sleep, you won’t be able to remember what you learned and experienced during the day.
• Lack of sleep increases risks of chronic diseases:
• Heart disease
• Heart attack
• Heart failure
• Irregular heartbeat
• High blood pressure
• Stroke
• Diabetes
• Being sleepy can cause accidents
• Lack of sleep decreases sex drive
• Sleepiness is depressing: People diagnosed with depression often have sleep disorders.
• Lack of sleep ages your skin: When you don’t get enough sleep, your body releases more of the stress hormone cortisol. In excess amounts, cortisol can break down skin collagen, the protein that keeps skin smooth and elastic. Sleep loss also causes the body to release too little human growth hormone. When we’re young, human growth hormone promotes growth. As we age, it helps increase muscle mass, thicken skin, and strengthen bones.
• Adequate sleep = better physical performance during sports, better concentration, and improved memory
• Less than 8 hours of sleep per night creates hormonal chaos in your body.
• This hormonal chaos causes you to be more stressed, more hungry, less energetic, better at storing fat (especially belly fat), unable to build muscle, lose your sex drive, age faster, increase your risk for diabetes and have unstable blood sugar and crave more carbs, especially sugar.• The reason you burn fat during sleep is because the fat-burning hormone spikes during deep sleep cycles.
•  It’s almost impossible to catch up on that important sleep if you miss this time period.
• The delayed fat-burning effects of exercise can be prevented if you are not getting quality sleep during these hours.
• Typically less than seven hours can prevent fat burning. 

 Sleep tips: Do not eat right before bed, do not consume any caffeine, create a night time ritual, sleep in a completely dark room, Save your bed for sleep (not work), If you live in a noisy area – a white noise machine may help, light reading before bed time can help you wind down, Get up at the same time everyday.  Stop napping!

Un-Pollute your life!

Nancy Magee, January 15, 2013

 There are other aspects of a healthy life besides a nutritional diet and daily exercise.  Sometimes we overlook these areas when we try to become healthy.  Health is a comprehensive term and cannot be used to just describe one aspect of your body or life.  There is physical health (nutrition, physical fitness, immunity, heart health, etc), mental health, emotional health, enviromental health, spiritual health, and more.  Having perfect physical health does not equal a 100% healthy person.  You may be completely disease free, have optimal body fat and BMI, be purely functional and have poor relationships that hurt your emotional and mental health.  Obviously no one is perfect, but there are steps we can take to reduce the pollution in our lives from other sources besides food and exercise.

 Polluting the body

 Cigarrette Smoking:

 - A "skinny" person who smokes is less healthy than an overweight person who eats right, exercises and does not smoke. We all know smoking is bad for us for many reasons (emphasema, lung cancer, chronic bronchitis, to name a few).  If you really want to get healthy you will quit smoking for good.  I know it is hard but there are support groups, free samples of stop smoking products, and friends who can help.  Plus second hand smoke can harm your loved ones - you wouldn't want your spouse or child to end up with lung cancer because of you!

 House hold cleaners and pesticides

 - Many household cleaners, insecticides, pesticides, and weed removers contain very harmful substances (just look on the back of the bottle and read all the warnings!).  I know you must clean your home - and I am not suggesting that you stop cleaning or debugging your home!  However, there are healthier choices available.  Try using a "green" cleaner that is safer for the environment and you!  Vinegar mixed with water works well for kitchen and/or bathroom floors and has many other uses for cleaning.  Research online natural pesticides and cleaners - there are lots of "recipes" you can try that are less expensive than store bought ones. Sometimes though it may be nearly impossible not to use a harmful substance in your home.  When using harmful chemical sprays, wear a mask over your nose and mouth to keep you from inhaling as many chemicals.  Leave the house after cleaning and leave a window open so the fumes can escape and you aren't sitting there breathing in the poisons.

 Polluting the Mind

 Negative self talk, bad attitudes, and allowing others to get under your skin can have harmful effects on your health!  You can improve your health by improving your attitude!  Try positive self talk - look in the mirror in the mornings and tell your self something wonderful about yourself!  Examples "I have great hair", "I'm a fantastic cook", "My calf muscles are rock hard", "I am so proud of myself for walking 1/2 a mile today", or "I am a supportive friend".  Try to avoid negative self talk such as "I'm so fat", "I can never remember things", or "I'm not good at cleaning".  You're thoughts about yourself have a profound impact on your performance at work, home, and in your social life.  Have a confident and positive attitude - if you don't feel it - Fake it!  Faking that your confident will make others think you are confident and in turn can eventually help you to truly be confident in yourself.  When something unexpected happens or someone is rude to you try to not let it get you down.  You can be upset without letting one occurence ruin your whole day.  Try to look at what happened from the bright side, realize you are upset but still alive and well, and focus on something else.  You are in control of your own thoughts and actions - so do not let others steer you in the wrong direction.

 Polluting Relationships

 Friends

 - We have all had that one friend who constantly complains, is full of self pity, and is never happy with anything.  Get rid of that friend!  Being around someone who constantly brings you down is not healthy for you.  Their bad attitude can slowly creep up on you until you as well have a full blown negative day.  Surround yourself with people who are encouraging, lighthearted, uplifting, and happy.  Good friends can be the difference between feeling loved or feeling used.

 Significant Others

 - No one has a perfect relationship.  There will be arguements, disagreements, frustrations, and hard times.  However, the good should out weigh the bad.  If you're partner continously discourages you then maybe you should really look at the benefits of your relationship.  A partner who is unsupportive of your dreams, trys to control you, or constantly talks bad about you may not be a good choice for a life long mate.  Are you going to be happy hearing how worthless you are on a daily or weekly basis for the rest of your life?  If you really love a person who may be having a negative impact on you try talking about it first, going to a therapist, and work out your differences.  Love takes work and is not all romance and roses. 

 Polluting Spirituality

 - Believing in something and standing behind it can help you be a strong person.  Surrounding yourself with others who believe the same as you can confirm your beliefs and help you hold on to them. Knowing your beliefs holds you accountable to yourself and helps you know yourself.  Being ho hum about what you believe or not caring can have negative effects on your well being.  Many people who are sick or injured use their belief system to help them overcome their disease or injuries.  Facing a big decision in life can be helped by having strong beliefs.  Many religions offer support when you are in need or friends to help you grow in your spirituality.  When you are faced with a circumstance that requires a belief to take action you may hold back if you are not sure of what you believe.  Knowing before hand improves your confidence in yourself to make the best decisions possible. Having no belief system can cause indecisiveness, low self-confidence, and others may easily sway you to their side.

So this week lets un-pollute our lives and improve aspects of our health we often ignore! 

 Nancy Magee

weight Loss Coach

HEALTHY WEIGHT LOSS

Nancy Magee, January 15, 2013

Why fad diets and weight loss gimmicks don’t work:

Incomplete nutrition
• Fad diets usually restrict one important macronutrient: carbohydrates, fats, or protein. The problem is that for a well balanced healthy diet all of those macronutrients are required.  Protein is used to build muscle, fat has nutrients in it that promote a healthy heart, and carbohydrates provide energy. The key to weight loss and consuming a well balanced diet is choosing foods that are healthy and contain good fats and carbohydrates.

Not sustainable
• Many fad diets require extraordinary effort in diet and exercise. These efforts are often too difficult or impossible to sustain for long periods of time.  Some diets may have you on liquid only for a week – well of course you will lose weight, but you will gain it right back the next week. Unless you can learn and stay with a healthy diet you will not be able to keep the weight off.

Metabolism boosts
• You cannot permanently boost your metabolism. Metabolism is the process you body uses to turn food into energy. Most people have an average metabolism that adjusts itself to your body’s daily needs.  If you are live a non-active couch potato lifestyle your metabolism will be “slower” than an Olympic athlete’s because you do not require as much energy throughout the day.  A person with more muscle will also burn more calories throughout the day than a person of the same size and weight that has more body fat. Besides your body’s basic energy needs physical activity also helps determine your metabolism rate. The more physically active you are the more calories you will burn, that is why exercise is so important in a weight loss program.

Extremely low calorie diets
• Starving yourself puts your body in conservation mode. Unless supervised by a doctor, a diet that holds you below 1000 calories a day is not going to work! Your body needs energy to breathe, walk, think, and circulate blood.  If you are not eating enough calories your body will try to conserve energy and will burn less calories = which means less weight loss – or none at all.

Diet pills
• Diet pills interfere with your body’s natural functions.  They can create disturbances in hormone balance, cause you to become addicted, or make it harder for you to maintain a healthy weight when not taking the pill.  Many diet pills have serious side effects and do more harm than good. There is no magic way to lose weight – diet and exercise are the only way!

Body vibrations
•For most healthy adults body vibrations isn’t going to produce any fitness gains or weight loss.  Having a machine vibrate your body doesn’t burn calories – you must use energy to move your body to burn calories. Just like letting a machine do a bicep curl for you while you sit and relax does not make your muscle grow stronger.

The bottom line
• You will NOT lose weight unless you consume less calories than you burn off.

The Amazing Similarities Between this Toxic Sugar and Alcohol

Dr. Bennett, October 9, 2012

By Dr. Mercola

You may already be aware that fructose – the sugar found in everything from high fructose corn syrup and fruit juice to agave syrup and honey – is harmful when consumed in excess – which is exactly what many (if not most) Americans do.

However, you may be surprised to learn that fructose is, in many ways, very similar to alcohol in the damage that it can do to your body.

So while you may already be exercising caution by not overconsuming alcoholic beverages, it may be time to take a closer look at the equally potentially damaging effects associated with your intake of sodas, fruit juice and other fructose-sweetened foods and drinks as well.

Fructose's Three Major Similarities to Alcohol

Unlike glucose, which can be used by virtually every cell in your body, fructose can only be metabolized by your liver, because your liver is the only organ that has the transporter for it.

Since all fructose gets shuttled to your liver, and, if you eat a typical Western-style diet, you consume high amounts of it, fructose ends up taxing and damaging your liver in the same way alcohol and other toxins do. In fact, fructose is virtually identical to alcohol with regard to the metabolic havoc it wreaks.

According to Dr. Lustig, Professor of Pediatrics in the Division of Endocrinology at the University of California, fructose is a "chronic, dose-dependent liver toxin." And just like alcohol, fructose is metabolized directly into fat – not cellular energy, like glucose.

He discussed this topic in the video above, but after the video was produced his paper on the topic was published in the Journal of the Academy of Nutrition and Dietetics,1 Dr. Lustig explains the three similarities between fructose and its fermentation byproduct, ethanol (alcohol):

  1. Your liver's metabolism of fructose is similar to alcohol, as they both serve as substrates for converting dietary carbohydrate into fat, which promotes insulin resistance, dyslipidemia (abnormal fat levels in the bloodstream), and fatty liver
  2. Fructose undergoes the Maillard reaction with proteins, leading to the formation of superoxide free radicals that can result in liver inflammation similar to acetaldehyde, an intermediary metabolite of ethanol
  3. By "stimulating the 'hedonic pathway' of the brain both directly and indirectly," Dr. Lustig noted, "fructose creates habituation, and possibly dependence; also paralleling ethanol."

Dr. Lustig concluded:

"Thus, fructose induces alterations in both hepatic [liver] metabolism and central nervous system energy signaling, leading to a 'vicious cycle' of excessive consumption and disease consistent with metabolic syndrome. On a societal level, the treatment of fructose as a commodity exhibits market similarities to ethanol. Analogous to ethanol, societal efforts to reduce fructose consumption will likely be necessary to combat the obesity epidemic."

Fructose Versus Alcohol: The Dangerous Metabolic Cascade

After consuming an alcoholic beverage, 10 percent of the ethanol gets broken down by the stomach and intestine as a "first pass" effect, and another 10 percent is metabolized by your brain and other organs. The fact that ethanol is partially metabolized in your brain is the reason you experience that familiar "buzz."

The remaining 80 percent hits your liver, where it must be broken down. This metabolic cascade can be summarized as follows: Ethanol Metabolism

  • Your liver converts ethanol to aldehydes, which produce free radicals that damage proteins in your liver.
  • Some of these aldehydes are converted to glucose, but a large amount of excess citrate is formed in the process, stimulating "junk chemicals" that result in free fatty acids (FFAs), VLDL (smaller, denser LDL (bad cholesterol) particles that stimulate arterial plaque formation) and triglycerides. A 120-calorie intake of ethanol produces VLDL that are transported to your fat cells and contribute to obesity or plaque formation. This is what leads to the dyslipidemia of alcoholism.
  • The resulting lipids, together with the ethanol, upregulate enzymes that induce an inflammatory cascade, which in turn causes hepatic insulin resistance, liver inflammation and cirrhosis.
  • Fat globules accumulate in your liver as well, which can lead to fatty liver disease.
  • Free fatty acids (FFAs) leave your liver and cause your skeletal muscles to become insulin resistant. This is a worse form of insulin resistance than hepatic insulin resistance and can lead to type 2 diabetes.
  • After a 120-calorie bolus dose of ethanol, a large fraction (about 40 calories) can contribute to disease.

In nearly every way, fructose is metabolized the same way as ethanol, creating the same cascade of damaging effects in your body. When you consume fructose, 100 percent of it goes directly to your liver to be metabolized. This is why it is a hepatotoxin when consumed excessively – it overloads your liver. Fructose metabolism creates the following adverse effects:

Fructose Metabolism

  • Fructose is immediately converted by your liver to fructose-1-phosphate (F1P), depleting your liver cells of phosphates.
  • The above process produces waste products in the form of uric acid. Uric acid blocks an enzyme that makes nitric oxide. Nitric oxide is your body's natural blood pressure regulator, especially important for the full dilation of the lining of the arteries known as the endothelium. So when it is blocked, your arteries don't fully dilate, creating a greater burden on your heart and raising your blood pressure – leading to chronic hypertension. Elevated uric acid levels can deposit into soft tissues causing painful inflammation, especially gout.
  • Almost all of the F1P is turned into pyruvate, ending up as citrate, which results in de novo lipogenesis, the end products of which are FFAs, VLDLs, and triglycerides. The result – hyperlipidemia.
  • Fructose stimulates g-3-p (activated glycerol), which is the crucial molecule for turning FFAs into triglycerides within your fat cells. The rate of deposition of fat into fat cells is dependent on the presence of g-3-p. The more g-3-p that is available, the more fat that is deposited. Fructose is the carbohydrate most efficiently converted into g-3-p. In other words, fructose is the most lipophilic (fat-producing) carbohydrate.
  • FFAs are exported from your liver and taken up in skeletal muscle, causing skeletal muscle insulin resistance.
  • Some of the FFAs stay in your liver, leading to fat droplet accumulation, hepatic insulin resistance and nonalcoholic fatty liver disease (NAFLD).
  • Insulin resistance stresses your pancreas, which pumps out more insulin in response to rising blood sugar as your cells are unable to get the sugar out of your bloodstream, and this can progress to type 2 diabetes.
  • As with a bolus dose of ethanol, a 120-calorie bolus of fructose results in a large fraction (again, about 40 calories) that directly contributes to disease.

You can see by comparing the metabolism of fructose with the metabolism of ethanol that they are very similar. In fact, when you compare the metabolism of 150 calories of soda with 150 calories of beer (a 12-ounce can of each), about 90 calories reach the liver in either case. Fructose causes most of the same toxic effects as ethanol because both come from sugar fermentation. Both ethanol metabolism and fructose metabolism lead to visceral adiposity (belly fat), insulin resistance and metabolic syndrome.

Health Effects of Too Much Fructose Mirror Those of Too Much Alcohol

Dr. Lustig uses the term "liver toxin" to describe fructose, but he's also careful to note that it's not fructose per se that is toxic. There are instances when your body can use it, e.g. post-workout or fasting-induced glycogen depletion. The problem is that most people consume so much of it that it turns toxic by virtue of the fact that your body cannot use the excess. It simply gets shuttled into your cells and stored as fat. So it's the massive doses you're exposed to that make it dangerous.

When you compare the health outcomes of fructose versus alcohol consumption, you end up seeing a very familiar pattern – the diseases they cause are virtually identical!

Chronic Ethanol Consumption Chronic Fructose Consumption
Hypertension Hypertension
Cardiomyopathy Myocardial infarction
Dyslipidemia Dyslipidemia
Pancreatitis Pancreatitis
Obesity Obesity
Hepatic dysfunction (ASH) Hepatic dysfunction (NASH)
Fetal alcohol syndrome Fetal insulin resistance
Addiction Habituation, if not addiction

In reality the scientific literature shows that fructose may be far worse than ethanol in its wide-ranging negative impact on human health. There are at least 70 adverse health conditions that have been linked to fructose consumption beyond those eight listed above.

Fructose "Buzzes" The Brain Like Other Narcotics

Fructose and ethanol both have immediate, narcotic effects associated with their dopaminergic properties. In the same way that alcohol can lead to the downward spiral of compulsive overconsumption, fructose tends to generate an insatiable and intense sensation of pleasurable sweetness, often driving us to consume far more than our body can handle; even while it damages multiple organ systems, some Americans consume over a pound of the substance a day, seemingly incapable of recognizing how in exchange for its narcotic-like effects it dramatically reduces both the quality and length of the human lifespan.

Perhaps there is a deeper biological reason behind this devastating fructose fixation? Indeed, in addition to fructose's dopamine modulating activity there appears to be a fructose-opiate connection embedded deeply within mammalian biology, and which has been the subject of scientific investigation since the late 80's.

A study published in the European Journal of Pharmacology in 1988 found that both glucose and fructose were capable of antagonizing morphine-induced pain killing effects, likely due to the direct opioid effects of these sugars or their metabolic byproducts on the central nervous system.3 In fact, the researchers found that fructose was more potent than glucose in accomplishing these effects. Could fructose addiction therefore be even stronger than alcohol? For those who are on the fence about this issue, and still consume large amounts daily, perhaps the best way to find out is trying to remove it entirely and seeing if you go through withdrawal symptoms.

Cancer Group Asks U.S. to Study Sugary Drinks, Obesity

The American Cancer Society's advocacy affiliate has asked the U.S. Surgeon General to complete an "unbiased and comprehensive report on the impact of sugar-sweetened beverages…"

Soda, which is loaded with sugar primarily in the form of high fructose corn syrup (HFCS). Around 100 years ago, the average American consumed a mere 15 grams of fructose a day, primarily in the form of fruit. One hundred years later, one-fourth of Americans are consuming more than 135 grams per day, largely in the form of soda.

Fructose consumed at this dose our ancestors did, about 15 grams a day, appears to be harmless (unless you suffer from high uric acid levels). However, at nearly fives times that amount, which is what the average American consumes, it becomes a major contributor to obesity and nearly all chronic degenerative diseases. Instead of consisting of 55 percent fructose and 45 percent glucose, many soda brands, including Coke, Pepsi and Sprite, contain as much as 65 percent fructose, nearly 20 percent higher than originally believed.

According to one study, the mean fructose content of all 23 sodas tested was 59 percent – higher than claimed by the industry.4 And several major brands contained HFCS that is 65% fructose. When you consider that Americans drink up to 57 gallons of soda per year,5 this difference in actual fructose content could make a huge difference in your health.

Either way, the call for an unbiased look into what these drinks are really doing to public health is long overdue, especially considering the research that's already been conducted:

  • Dr. David Ludwig of Boston Children's Hospital did a study of the effects of sugar-sweetened drinks on obesity in children. He found that for each additional serving of a sugar-sweetened drink, both body mass index and odds of obesity increased.
  • The Fizzy Drink Study in Christchurch, England explored the effects on obesity when soda machines were removed from schools for one year. In the schools where the machines were removed, obesity stayed constant. In the schools where soda machines remained, obesity rates continued to rise.
  • In a 2009 study, 16 volunteers were fed a controlled diet including high levels of fructose. Ten weeks later, the volunteers had produced new fat cells around their hearts, livers and other digestive organs.8 In addition, their insulin levels increased and insulin sensitivity decreased, which suggests a link to diabetes. A second group of volunteers who were fed a similar diet, but with glucose replacing fructose, did not have these problems.
  • Fructose is also a likely culprit behind the millions of U.S. children struggling with non-alcoholic liver disease, which is caused by a pathological build-up of fat within liver cells.

How Much Fructose is Too Much?

When it comes to alcohol, I generally define "moderate" alcohol intake (which is allowed in the beginner phase of my nutrition plan) as a 5-ounce glass of wine, a 12-ounce beer or 1 ounce of hard liquor with a meal, per day. As you progress further, I do recommend eliminating all forms of alcohol.

As for fructose, if you want to shed excess pounds and maintain a healthy weight long-term, and radically reduce (and in many cases virtually eliminate) your risk of diabetes, heart disease and cancer, then start getting serious about restricting your consumption of fructose to no more than 25 grams per day. If you're already overweight, or have any of these diseases or are at high risk of any of them, then you're probably better off cutting that down to 10-15 grams per day.

Fructose is a staple ingredient in the vast majority of sweetened beverages and processed foods of all kinds, from pre-packaged meals to baked goods and condiments. So the easiest way to keep tabs on your fructose consumption is to ditch processed foods from your diet whenever possible. In the event you want an occasional sweetener, do not resort to artificial sweeteners.

Instead, I recommend using:

  • The herb stevia (my favorites are the liquid forms that come in flavors like French Vanilla and English Toffee)
  • Dextrose (pure glucose) (glucose can be used directly by every cell in your body and as such is far safer than the metabolic poison fructose)

And remember, switching to the following "natural" sweeteners will NOT eliminate any of the risks of fructose consumption, as they all contain HIGH amounts of fructose:

Cane sugar Honey Date sugar Coconut sugar
Brown rice syrup Fruit juice Molasses Maple syrup
Sucanat Sorghum Turbinado Agave syrup
Beet sugar      

What is the Secret Key that Turns Your Fat Switch On or Off?

Humans are genetically programmed to seek energy-dense foods, which served us thousands of years ago when food was scarce. However, this is maladaptive in today's environment of readily available cheap, high-calorie but nutritionally bankrupt foods.

The standard American diet has tripped your "fat switch," as Dr. Johnson discusses in his new book. Contrary to popular belief, it's not the amount of calories and exercise that determine your weight. Once you understand how fructose-rich foods activate your body's "fat switch," you can finally say good-bye to your nagging weight problems.

Arkansas Physical Medicine Receives 2012 Best of North Little Rock Award

Dr. Bennett, August 13, 2012

 

Earlier this year, I sent a notification email to you recognizing that Arkansas Physical Medicine has been selected for the 2012 Best of North Little Rock Awards in the Chiropractors category by the North Little Rock Award Program committee. 

Our selection of your company is a reflection of the hard work of not only yourself, but of many people that have supported your business and contributed to the subsequent success of your organization. Congratulations on joining such an elite group of small businesses.

In recognition of your achievement, we offer a variety of ways for you to help promote your business. You automatically receive the complimentary digital award image from this email and a copy of the press release publicizing the selection of Arkansas Physical Medicine which is posted on our website. The North Little Rock Award Program hereby grants Arkansas Physical Medicine a nonexclusive, royalty-free license to use, reproduce, distribute, and display this press release and the digital award image in any media formats and through any media channels.

Additionally, as a winner of the 2012 Best of North Little Rock Awards, you may select a customized award which has been designed for display at your place of business by following the simple steps on the 2012 Best of North Little Rock Award order form.

Simply copy and paste this link into your browser to access the order form:
http://northlittlerock.award-program2012c.com/ADBL-HNEY-8988

The North Little Rock Award Program recognizes outstanding local businesses throughout the North Little Rock area. Each year, we identify companies that we believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and community.

In order to provide you with the best possible service, you have been assigned an award code that can be used on our website for quick access to your award information and press release. If you have any questions or comments, please include this code with your correspondence.

Your Award Code is: DBL-HNEY-8988

Click here to receive your award

Questions? Please call us at: 1-888-731-3985 and select option 1.
Changes? If any of your business information is incorrect please let us know.

Sincerely,

Kelly McCartney
Award Committee
North Little Rock Award Program

The intended recipient of this notification is the Marketing Director for Arkansas Physical Medicine. If you do not wish to receive further advertisements from North Little Rock Award Program, please mail a written request to: North Little Rock Award Program, 5042 Wilshire Blvd #13854, Los Angeles, CA 90036 or simply click to opt-out. If you have received this email in error please forward it to the intended recipient.

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