This article was originally published as my Holistic Outlook column in The Times Herald Record.

By now, most of us know that Paula Deen — the celebrity TV chef who’s made a fortune promoting dishes such as doughnut-sandwiched burgers topped with buttered bacon and eggs — has diabetes.

I am deeply sympathetic to her right to privacy as she dealt with her health issues, but pardon my cynicism while I doubt that explanation for the three-year lag time — not when accompanied by the announcement of her lucrative spokesperson contract for a new diabetes drug costing $500 a month, and denials that her style of eating had anything to do with her illness.

Let’s be perfectly clear about two things:

1. Type 2 diabetes is preventable with lifestyle choices.

2. Type 2 diabetes is reversible with lifestyle choices.

There are no quick fixes

Genes matter. They set a predisposition, but only rarely do they determine our fate. We can move that predisposition from one end of the continuum to the other with decisions we make each day about food, sleep, exercise and stress management.

Is this more complicated than taking a pill? Does it take more of a commitment to your health and less reliance on quick pharmaceutical fixes for complex problems? Yes, indeed. But if you want all your parts to function as long as you’re going to use them, it’s a no-brainer.

Even with treatment, diabetics have a significantly higher risk for heart disease, stroke, dementia, kidney disease, blindness and amputations. You have a choice; don’t go there.

The rate of diabetes is increasing in every demographic category, not from genetics but from lifestyle, particularly the kinds of unhealthy high-fat, high-sugar foods that Deen profitably promotes.

Take control of your health

How can you begin to change your own course?

1. Eat more “real food.” If you’re reading ingredients, it’s processed, not real food. There are an infinite number of delicious ways to serve healthy lean proteins (chicken, fish, turkey, etc.), veggies, beans and fruit. Explore.

2. Reduce or eliminate sugars and refined foods. Almost everything packaged is sweetened, from cereals to breads to tomato sauce. Believe it or not, cravings will disappear if you eliminate these completely, and they drive you crazy if you “have a little.”

3. Make a distinction between healthy fats and unhealthy fats. Plant fats are good for you, as are fats from pasture-raised animals. Don’t eliminate fat from your diet, just change the source.

by Kathy Swanwick for The Times Herald Record

Up until a few years ago, Dr. Alan Schaffer had the bad — although delicious — habit of grabbing a pint of Ben and Jerry’s Chocolate Fudge Brownie ice cream before settling onto the couch at home to watch a ballgame on TV.
“It was 1,000 calories, all fat and sugar,” he said.
Ironically, as the medical bariatrician at Goshen Medical Associates, Schaffer has the job to help his patients lose weight — and keep it off. He knew it was time to better manage his own, so three-and-a-half years ago he started on a weight-reduction program.

‘It was a revelation’
Schaffer began paying more attention to his food, consuming more lean meats, fruits, a wide variety of vegetables and whole grains. Instead of the ice cream at night, he’d reach for an apple. Rather than drink an eight-ounce glass of orange juice in the morning — with maybe 24 grams of sugar — he’d eat an orange, better for him because of the fiber.

Schaffer lost 40 pounds, has kept the weight off and said he feels 10 years younger. And, along the way, he discovered that the types of foods he consumes affect his overall mood as well.
“I’m eating better,” he said. “It really was a revelation. It’s about knowing myself and knowing that when I eat a lot of carbohydrates I get out of control. The nurses in my office noticed that I was nicer. It mellowed me, smoothed out my mood.”

Schaffer’s improved food intake falls in line with the principles of current diets such as the Zone, which take into account the glycemic index (GI) and glycemic load (GL) of the foods we eat.

If you start eating like this now, perhaps your annual New Year’s resolutions will become about maintaining your weight, overall good health and enjoying your food — not just about the sometimes-elusive and frustrating goal of weight loss.

What is the glycemic index?
Minding your GI and GL are tools to help establish healthier eating patterns, experts say.
“Glycemic index,” said Schaffer, “is a measure of how fast a particular carbohydrate will increase one’s blood sugar. Sugar has an index of 100. This is important because high-glycemic-index foods will cause insulin levels to spike higher, resulting in the development of hypoglycemia (low blood sugar), but more importantly, buildup of fat. Insulin promotes production of fat and inhibits its breakdown.”

GI, according to the Mayo Clinic, was originally devised as a way to help diabetics control their blood sugar levels. Foods with a glycemic index of 55 or less are considered low; those with indices of more than 70 are considered high.

Glycemic load, said Schaffer, “is the amount of carbohydrate an individual takes in, say, in one day. Or the amount of carbohydrate in a particular food.”

Insulin surges increase appetite
“People have been using these concepts for a very long time,” said Kristine Bihun, a clinical diabetes educator at the Stanley S. Dunkelman. M.D., Diabetes Treatment Center at Orange Regional Medical Center in the Town of Wallkill.

“Pick healthy foods that are less processed, with less effect on blood sugar and less effect on insulin production. As a result, your body will release less insulin in response.”
Those insulin surges, she said, will cause you to want to eat again quickly.

Go to MyPlate.gov, Bihun suggested, for information on how to put together a nutritious meal. For example, one-half of your dinner plate should be filled with vegetables, the other half divided into grains and protein.

And use common sense, she urged, when choosing foods based on their GI and GL.

“It’s not that straightforward,” said Bihun. “People think they can sit with a list of foods and pick what they will eat. But not all foods have a GI. It works (only) to a certain degree.”

Coping with carbs
“If you have an array of high glycemic carbs, pick and choose,” said Fran Sussman, owner of Fran Sussman Holistic Services, in Chester. “Presented with bread, pasta, alcohol and dessert, pick the one you want most, and skip the others for that meal. Having all will definitely raise your blood sugar precipitously; having one, in the context of a meal, will probably not.”

It’s important, said Sussman, who has 20 years of training in food sensitivity, for people to often cook at home instead of constantly eating out or having TV dinners or prepared foods. Roast a chicken on the weekend, she suggested, for protein for your lunch for a few days. Or make meals ahead in a slow cooker.

She advises her clients to eat three daily meals made up of four parts: lean protein, starch, nonstarchy carbs — such as a salad made up of richly colored vegetables — and a little bit of healthy fat, such as avocado, nuts, seeds, coconut and walnut oil.

“The impact of carbohydrates on your blood sugar can always be moderated by combining them with protein and fat, and by increasing fiber,” said Sussman. “Some acids, like vinegar and lemon juice, help a little, too, so don’t skip the salad dressing.”

Check the dressing, though, to be sure it’s free of a lot of additives.

Finding a balance

Warwick resident Kim Sumner-Mayer first sought Sussman’s help a few years ago when she was suffering from postpartum depression, weight gain and “brain fog.” Following a consultation, Sussman told Sumner-Mayer that she was probably gluten intolerant.
“So I took all of the gluten out of my diet,” said Sumner-Mayer, 43, and a family therapist. “I instantly felt better.”

Several months ago, though, she called on Sussman again for guidance; she wanted to “tweak” her diet a bit as she hadn’t yet entirely dropped all the weight.

This time, they concentrated on the types of carbohydrates she was consuming, as well as when and how much she was eating.

“I didn’t realize I was so sensitive to carbs and sugar,” said Sumner-Mayer, who said her diet is now gluten-free and nearly sugar-free. “It’s made a big difference.”

In the past few months, she said, she’s been getting most of her carbohydrates from vegetables such as squash, carrots, broccoli, cauliflower and zucchini.
“And I love sweet potatoes,” she said. “They’re so nutritional.”

But she doesn’t entirely deprive herself and has pancakes with her family on weekends.
“I’m not extremist about it,” said Sumner-Mayer, who noted that she gets regular exercise and now weighs less than she did before she had her first child. “I’m trying to find a balance. I cut way back on baked goods and sweets. My carb cravings went away. I don’t want brownies or chocolate as much. The less I have, the less I want.

“Forty-three years of eating and I’m now just finding this out about myself,” she added.

TRY THESE MEALS TO KEEP YOUR BLOOD SUGAR EVEN
Local nutritional experts suggest the following sample meals to help keep your blood-sugar levels even throughout the day.

Remember to check with your doctor about what is the best food plan for you before beginning any program.

Breakfast
Fran Sussman, owner of Fran Sussman Holistic Services in Chester, suggests having two eggs, a starchy vegetable such as cooked carrots and a piece of whole grain toasted bread with a little dairy butter “from pasture-fed cows” or almond butter. Add a mango or some berries, but avoid traditional, sugary breakfast foods.
“If you have cereal and a banana for breakfast,” said Sussman, “you’re basically having candy for breakfast.”

Lunch
Make a sandwich on multigrain bread with lean meat, lettuce, tomato and mustard, said Kristine Bihun, a clinical diabetes educator at Orange Regional Medical Center. “Mustard has no calories,” she said. “Be careful of real mayonnaise, which is high in fat.”
You might also have a salad with high-quality sliced turkey, grilled chicken, tuna or salmon with a light dressing.

Dinner
Chicken, fish or lean beef with broccoli and a salad with oil and vinegar is a healthy, low-glycemic meal, said Alan Schaffer, M.D., of Goshen Medical Associates. Be sure to grill the chicken and steam the broccoli. No croutons in the salad. You can substitute other vegetables for the broccoli, but be aware that peas, carrots, onions, Brussels sprouts and potatoes are high in starch, with higher glycemic indexes.

After-dinner or late-night snack
Grab an apple, Schaffer suggested, instead of ice cream or cookies. It’ll satisfy your craving for something sweet, and add some fiber to your diet at the same time.
-Kathy Swanwick

10 TIPS TO REDUCE YOUR DIET’S GLYCEMIC INDEX
1. Pile ‘em high: Fill half your plate with vegetables or salad.

2. Be wise with your potatoes: Pair one or two baby new potatoes with a small ear of corn, or make a white bean and potato mash. Or try sweet potatoes, yams or taro – steamed, roasted or mashed.

3. Go grainy: Choose a really grainy bread, sourdough bread, pumpernickel or bread made from legumes.

4. Smart carbs: Refined breakfast cereals will spike your blood glucose and insulin levels. Replace them with smart carbs such as natural muesli or traditional (not instant) oatmeal.

5. Look for low: Try low-GI rice, serve your pasta al dente, and choose intact grains such as barley, buckwheat, bulgar and quinoa. Opt for lower GI starchy vegetables.

6. Love those legumes: Get into the habit of eating legumes such as beans, lentils and chickpeas, and have them at least three times a week.

7. Develop the art of combining: Mix some high-GI carbs with some low – lentils with rice, rice with beans and chili, tabouli tucked into pita bread, baked beans on toast.

8. Have lean protein with every meal: Go with lean meat, skinless chicken, fish and seafood, eggs, milk, yogurt or cheese. Or eat legumes and tofu if you’re vegetarian.

9. Tickle your taste buds: Try vinaigrette (using vinegar or lemon juice with a dash of extra virgin olive oil) with salads, yogurt with cereal, lemon juice on vegetables such as asparagus or sourdough bread. These foods contain acids that slow stomach emptying and lower your blood glucose response to the carbs in the meal.

10. Keep track of your snacks: Go low-GI when snacking, with fresh fruit, dried fruit or fruit and nut mix; low-fat milk and yogurt. Limit high-GI refined flour products such as cookies, cakes and pastries – regardless of their fat and sugar content. And watch portion sizes of low-GI foods; too much will increase your glycemic load.

Source: Glycemic Index Foundation

Link to original article here

This article was featured in The Times Herald Record.

Can you pass this test? Do you…

• fall asleep easily, within 15 minutes of putting your head on the pillow?

• sleep soundly, through the night, for 8 hours without waking?

• awaken feeling rested, refreshed and ready to start your day?

That’s a sound night’s sleep, and very few of us get it.

If I had to pick one thing to improve most people’s health, it would be to increase the quality and quantity of their sleep.   We don’t live healthy, happy lives when we are sleep-deprived.  Plus it just feels awful to be tired all the time.  After a while, you start thinking it’s normal to feel lousy, but if you get more and better quality sleep, you will feel the difference.

Here are some tips:

Create an optimal sleep environment.

Turn off. Try switching off wifi at night. This is usually simple:  just pull the plug or push a switch, then turn it back on in the morning. We are bombarded with electromagnetic fields 24/7 and you may not know how sensitive you are until you reduce your exposure.   Some clinicians even recommend switching off fuses to the bedroom at night.
Black Out. How many light sources are in your bedroom?  TV?  Alarm clock?  Phones? Computer?  Night light?  Lights from other rooms, or outside?  Light exposure switches off melatonin production, and melatonin is the hormone that creates deep sleep.  We naturally produce less as we age, but we need the cue of darkness to produce it at all.  Use lined curtains to block ambient light, and remove electronics with LEDs.  A piece of electrical tape can cover light on anything remaining, like smoke detectors.

Cover up. If you can’t make your bedroom completely dark, use a sleep mask. It may take a few tries to find one that’s comfortable and effective, but they’re generally inexpensive. Keep a spare in your suitcase for travel.

Cool it. Optimal sleep temperature is 60-68 degrees.  Sound sleepers naturally have a lower core temperature at bedtime, while insomniacs have a higher one, which increases restlessness.  Drop the thermostat (you’ll sleep better knowing you’re saving money, too) and try a hot water bottle to warm your feet.

Natural Sleep Aids

• Melatonin is a hormone, and if you are not deficient, supplementing may not help.  Studies show small time-released doses to be most effective.

• Tryptophan is my first go-to sleep supplement in my practice.  It is safe and usually quite effective.  I generally have clients start with 1000mg and increase by 500mg a night, up to 6000mg, until they are sleeping soundly through the night.

Of course, it is wise to check with a qualified health professional before trying supplements.

• Caffeine If you are one of those people who boast that they can drink coffee at 11PM with no problem, you have adrenal exhaustion.  That’s not good.  Limit coffee to one reasonably sized cup to accompany or follow breakfast, not replace it or precede it.  Tea in the afternoon is fine if you are sleeping well; if you are not, try to eliminate caffeine altogether for a while.  Yes, you will feel more tired short term: that is the truth that caffeine masks.

If you consistently get good quality and adequate quantity sleep, your energy will soon soar, and every organ and system in your body will function better.

Link to original article here

This article was originally published as my Holistic Outlook column in The Times Herald Record.

Everyone wants to be healthier, but how to do it?  Do you have a list of “shoulds” that makes you feel bad about your choices, rather than encouraging change?  Changes don’t have to be daunting!  Here are seven that are simple and fun, yet can have a significant impact on your health and well-being.

1. Nuts and Seeds I am surprised how many people avoid these because they are “fattening”, when study after study shows that eating them regularly helps you lose weight and keep it off.  They are a perfect balance of protein, carbs and healthy fat all in one handy little package.
2. Coconut milk Dairy products can cause congestion, and in cold and flu season, you may be better off without. You won’t feel deprived if you use coconut milk in your coffee or tea.  Coconut contains Medium Chain Fatty Acids, healthy cholesterol-free fats that nourish the brain and nervous system and help retain lean muscle. Coconut’s lauric acid supports the immune system and fights viruses, helping you face cold and flu season with aplomb.
3. Sleep Take advantage of the longer hours of darkness and catch up on your zzzzz’s. Unless you’re already sleeping 8 hours and awaken feeling rested and refreshed, sleep is probably the single most important change you can make for your health. It also helps you lose weight, primarily by reducing circulating stress hormones.
4. Water We’re supposed to be about 50% water, yet when I test people in my office, most are way below optimal. It’s not just about how much you drink.  If what you drink goes right through you, it’s not getting into your cells.  Try adding some electrolytes (without sugar, please).  Low hydration can indicate insulin resistance and a pre-diabetic state, so it’s an important measure to improve.
5. Berries Fruit is healthy, and any fruit is better than pastry or other processed treats, but to keep a low impact on blood sugar, eat berries. They have high fiber and high nutrient value. Research on them is impressive, from supporting vision to anti-aging to fighting cancer.
6. Carbs You should have no more fear of carbohydrates than of fats, but just as with fats, the kind of carbohydrates matters – a lot.  Replace processed carbs (bread, cake, cookies, pasta) with “real food” carbs like sweet potatoes, winter squash, cooked carrots, fruits and – of course – pumpkins. The orange color indicates high carotenoid content, which helps control blood sugar, especially when combined with healthy fat
7. Indulge! Everyone needs a little sweetness in life. That’s why my blog is full of recipes that are simple, healthy and delicious, like chocolate truffles, chia pudding, “virtuous” brownies, and more.  The list reflects my love affair with chocolate, and why not? Cacao, from which chocolate is made, is rich in fiber, phytonutrients, and minerals, including magnesium and iron. You won’t find these in a typical candy bar, so look for 70% cacao content or more, or check out my recipes and make your own.

Tip #1:
Nuts and Seeds:  How many should you have for a snack? One handful should be enough to stave off hunger and keep blood sugar stable for a couple of hours, so much better for you than a mid-afternoon cup of coffee.  Using the palm of your hand sizes it appropriately for your body.
Tip #2
Peanuts are not a true nut, but a legume.  Peanuts are a common allergen, sometimes a source of mold and yeasts, and do not have the same beneficial fats as true nuts. True nuts, like almonds, cashews, macadamias, and walnuts, grow on trees. Have you tried almond butter? It’s delicious!
Tip #3
Coconut oil is more stable at high temperatures than olive oil or butter, so is excellent for cooking and baking.   A double blind study showed significant decrease in body fat and cholesterol from using coconut oil at breakfast for 8 weeks. Traditionally, it’s also been used as moisturizer for hair and skin.

Link to original article here: http://www.recordonline.com/apps/pbcs.dll/article?AID=/20111214/HEALTH/112140316&cid

Link to Tips # 1, 2, 3:

http://www.recordonline.com/apps/pbcs.dll/article?AID=/20111214/HEALTH/112140318&cid

http://www.recordonline.com/apps/pbcs.dll/article?AID=/20111214/HEALTH/112140320&cid

http://www.recordonline.com/apps/pbcs.dll/article?AID=/20111214/HEALTH/112140319&cid

This article originally appeared in my Holistic Outlook column in Time Times Herald Record.

Why do you eat? Because you need to, sure, but I’m guessing you also eat from habit; to manage stress; to distract yourself from physical, mental and emotional discomfort; for short-term pleasure; and not only for social engagement but sometimes because of social pressure.  The smell, taste and even appearance of food can connect us powerfully with our memories.  All of this makes eating a very compelling and satisfying activity.

Yet most of the time, if you’re honest, you probably don’t even taste your what you’re eating, at least not after the first few bites.  We eat automatically, finishing our plates, snacking when we’re not hungry, grabbing for more, eating unconsciously while we drive, watch TV, sit at our computers, and work. So maybe it’s time to ask yourself: Has eating become just another way to keep busy?

Trust me, I am not one of those spartan people who think we should only eat to live, or that food should be something we do simply to survive. Nope, I’m all for pleasure, variety and the full engagement of our senses.  But most of the time, that’s not what happens when we feed ourselves.  Most of the time, we are barely conscious of the experience.

Most of all, I believe that food should nourish us.  Here is the way the dictionary explains it:

Nourish: verb (transitive) To provide with the food or other substances necessary for growth, health and good condition

So nourishment is not just survival, but “growth, health and good condition”.  Therefore nourishing yourself is not just eating, but eating what supports you in thriving in your own unique and wonderful life.

What if you consciously chose to eat only foods that truly did that? If you chose nourishment, rather than unconscious or habitual eating, what would you do differently?  And how would it make you feel?  Imagine if all day long, you chose foods and beverages that would enhance your health and well-being.  Think of how much better you would feel, not only because you were getting true nourishment, but because you’d feel so good about how and what you were choosing.  And that positive reinforcement helps to create a wonderful feedback loop, so that more and more of your choices would be nourishing.

Try eating only when you can eat consciously. No more mindless snacking.  Instead, allow yourself to fully taste and enjoy your food when you do eat.  You will probably eat less and feel more satisfied.

But nourishment is not just what we put in our mouths.  We can be nourished, or not, by so many aspects of our environment.  Health means not just being free of symptoms, but feeling great: full of vitality, alert, energetic, creative and happy.  Nourishment supports that.

When my kids were young, we used to pray before meals that the food we were about to eat nourish and sustain us. It is my hope that this column gives you the inspiration to better nourish and sustain yourself and your loved ones.

Tip #1: Physical Nourishment
Try screening what you eat with the “nourishment test”.  Does it support your health and well-being, or not?  Not only food, but water, sleep, sunshine, fresh air, and exercise are part of nourishing ourselves.  When we become depleted, we are unable to be as productive in our daily lives.

Tip #2: Emotional Nourishment
You are significantly influenced emotionally by the people you spend the most time with, so choose them wisely. Eliminate or minimize time with “emotional vampires” who leave you drained and exhausted.  Indulge in loving physical contact and affection regularly: hug a friend; pet a dog or cat; hold someone’s hand.

Tip #3: Spiritual Nourishment
Feed your soul: it needs nourishment, too. Stop thinking about what’s wrong with you, or the world, and replenish yourself with the gift of resting in what’s good, and right. Find community.  Listen to music that lifts your spirits.  Pray, meditate, or simply acknowledge all you have to be grateful for.

Link to original article here

Listen to the conversation I had with Deborah Turner of Natural Awakenings. We discussed ADHD and kids’ nutrition; the problem of mold and solutions for addressing it in the home and the body; The Listening Program; some problems with health headlines; and a couple of great easy delicious recipes. (30 minutes)

http://www.rocklandworldradio.com/program/connections/

This article was originally published in Natural Awakenings, as a sidebar to an article on ADHD.

Food Sensitivities
Along with gluten and dairy, peanuts and soy are common culprits.  One clue is that if it’s a food your child craves, and it makes up an unusually high proportion of her diet, there’s high likelihood it’s a sensitivity and should be eliminated.  Expect some outbursts and complaints, but don’t give in. Remember: you are the parent, and it is your responsibility not only to do what’s best for your child, but to teach her what’s healthy.

Adequate Protein
While you’re making nutritional changes, make sure your child gets enough protein, especially in the morning. Breakfast foods like bagels, cereal, french toast, or cereal bars may go down easy, but they are simply refined, processed carbohydrates that raise and drop blood sugar quickly, leaving your child without the sustained fuel he needs to focus.  And of course, these foods are high in allergens, as well.  Eggs are a great breakfast choice. Try a breakfast wrap with eggs, a non-dairy non-casein cheese like Daiya, salsa or ketchup, in a brown rice tortilla.  Or many kids enjoy having a protein shake for breakfast. It can be delicious! Use coconut milk for its healthy, brain-supportive fats, berries (they have so many health benefits!) and other fruits, with a non-dairy protein powder like pea, rice, or hemp protein.

Assess Zinc Levels
Is your ADHD child a fussy eater? It may be because he is low in zinc, which effects the palate as well as the neurological system.  It is easy to check by doing a zinc challenge: have him swish a small amount of liquid zinc supplement in his mouth. No taste indicates extremely low zinc levels; a slight taste indicates low levels, and a strong metallic taste indicates adequate levels.  If low, supplement zinc for a few weeks, then re-test.

Detoxify
Lead, mercury, cadmium and other heavy metals are neurotoxins that have been associated with ADHD. Even low level exposure can have an effect.  Sources include amalgam dental fillings, fish, paint, pipes, pesticides, household and industrial chemicals, and even air pollution.  Natural supplements that can help bind and remove heavy metals include chlorella and modified citrus pectin.  Detoxification should be an integral part of any ADHD protocol.

This article originally appeared as my column, Holistic Outlook, in The Times Herald Record.  Link to original article here.

In my last column, I stated that taking supplements isn’t a reliable way of improving your health. Apparently, this surprised a lot of people.  Supplementation is often misunderstood and overused, and I am distressed to see people with shopping bags full of pills and potions that cost a lot and aren’t benefiting them.

The best use of supplements is as a bridge between what the body should  be able to do, and what it is capable of doing now.  Chosen with knowledge and discernment, the right supplements help alleviate symptoms, and advance and support healing and repair.  Ideally, they foster our own innate healing potential; then the body takes over.

Are there supplements that you should take indefinitely? Possibly, but they differ from person to person.  I don’t subscribe to the approach that says everyone should take a multi, fish oil, and calcium, for instance.  Rather, everyone should take the fewest possible supplements that are significantly beneficial for them as a unique individual.

Generally, it is helpful to supplement a nutrient only if it is depleted. Let me explain.

• Zinc was touted as a cure for the common cold, helping you recover faster, with less severe symptoms.  But research disproved that. Recently, more research disproved the previous research. How can that be? The explanation is simple, really. Zinc is essential for the thymus, and for detoxification.  Both of these have a direct impact on immunity. If zinc is depleted, taking zinc can help cure a cold. But if you have sufficient zinc already, taking more won’t help.

• Melatonin helps us sleep, so people take it to cure insomnia. But melatonin only helps you sleep better if the reason you aren’t sleeping is low melatonin. This often happens with aging, so you are more likely to benefit if you are 50 or over.  Melatonin is a hormone, and I don’t mess around with hormones casually. There are many reasons for insomnia: caffeine, nicotine and alcohol consumption; depression; hormone and neurotransmitter imbalances; blood sugar issues, just for example.  Address the underlying issues, and the symptom (insomnia) should improve.

Similar contradictory studies arise in pharmaceutical studies all the time.

• Statins can have serious and debilitating side effects. A recent study shows the benefit to those without known heart disease is questionable at best.  Yet, millions are still taking statins as a “preventive”.

• Hormone replacement looked like a life-saver, then, after more years of both use and research, was indicted as a killer.

Nutrients work best in their natural form. That’s why I teach how to eat for optimal nutrition. If you’re going to use supplements, they should be “bio-representative”; in other words, how they are found in nature.  For example: Vitamin E. Decades ago, research isolated the alpha tocopherol form of Vitamin E for commercial use.  Then, research revealed that alpha tocopherol is not helpful in the ways hoped for, and can actually be harmful.

Research will always lag behind.  That’s why your best bet is to make healthy food the linchpin of your health program.

Tip #1 The Zinc Challenge
A simple way to check zinc levels is to do a Zinc Challenge. I have people sip just a spoonful of liquid zinc from a cup, swish it around and tell me what it tastes like. For those who are deficient in zinc, it tastes just like water.

Tip #2 Vitamin E: Team Player
Are you taking a formula that contains Vitamin E?  Please check it right now.  Vitamin E works best when you have the whole team.   A full-spectrum Vitamin E product includes all 8 naturally occurring isomers found in nature.  At least make sure you have Gamma -  not just Alpha – tocopherol.

Tip #3 Melatonin: Lights Out, Sleep Well
To optimize your natural production of melatonin, sleep in a completely dark room: no night lights, LEDs, or light “pollution” from outside. It is this darkness that is the trigger for melatonin production. Even a little bit of light signals the pineal gland not to make any more.

Originally published in The Times Herald Record

Would you like to know a secret to better health? To losing and maintaining weight? To diminishing symptoms of illness and aging?

The secret is your food. No medications, no supplements, no exercise plan can compensate if you’re not eating well.

With almost 20 years of clinical practice, I depend more and more on nutrition, rather than supplements, to help people lose weight, address symptoms and get healthy. After all, supplements are only guesses at what nutrients in foods might be helpful.

You’re probably heard the notion that multivitamins are a good “insurance policy” and everyone should take them. I don’t think so. Synthesizing all those vitamins and minerals into one tiny pill means your body is not likely to recognize or utilize any of them. Mostly you end up with a more expensive toilet flush.

Instead, invest in some of these delicious and nutrition-packed superfoods.

Raw organic cacao
Cacao is the source of everything chocolate, but there’s a big nutritional difference between raw organic cacao and a typical candy bar. If you want chocolate that’s healthy, this is what you want. It is mineral-rich and has more antioxidants than green tea, blueberries or red wine.

Maca
Traditionally used to increase strength and energy, maca is gaining a reputation — backed by research — for increasing libido, balancing hormones and increasing fertility in both men and women. Add maca powder to your protein shake, or mix into baking. It pairs well with cocoa.

Acai
Despite the hype, acai is not a weight-loss solution, but it is incredibly rich in phytonutrients. Used traditionally both as medicine and as an energy food, it has antioxidants, healthy fats and fiber. Add to yogurt or cereal, or mix it in smoothies.

Chia
Chia is a Mayan word for strength. These versatile seeds have been a favorite of mine for years. They pack more protein, omega-3, calcium, iron and fiber per spoonful than just about any other food, and chia’s nutrients are easily digested and absorbed. Slightly nutty in flavor, chia can be mixed with drinks or sprinkled on food.

Wheat grass
You don’t have to grow your own or buy expensive “shots” of this cleansing, alkalinizing, energizing green drink. Try freeze-dried powder in drinks, dressings or sauces (think pesto). By the way, wheat grass is gluten-free.

Coconut products
Coconut comes from the same family as acai and dates. Don’t avoid it because of the fat — It’s healthy fat that can help boost metabolism, is good for the nervous system (including your brain) and may be protective of the thyroid. It is a source of monolaurin, which is potent immune support. It’s one of the healthiest oils for cooking, more stable than olive oil, and works well as a butter replacement in baking and on foods. Try it on popcorn, toast or veggies.

Recipes

Power Hot Chocolate

This treat is one of my all-time favorites. Heat 1 cup coconut milk with sweetener (I prefer xylitol or pure stevia).  Add a tablespoon of raw cacao, a tablespoon of chia seeds, a teaspoon of maca powder. Whisk.  Remove from heat before it reaches boiling. Add vanilla or other flavor if desired.

Super Smoothie

Blend 1 cup unsweetened coconut milk, 2 tablespoons white chia seeds, 1 tablespoon maca powder, 1 tablespoon acai powder with 1 cup of berries.

Optional: protein powder such as whey, hemp, pea or rice; xylitol or stevia to sweeten; additional fruit like banana, mango or cherries; ice/water to taste.

Chocolate Dipping Sauce

Use this recipe for strawberries or other fruits or nuts.

Combine 1/3 cup raw cacao powder with 1/4 cup coconut oil.  Add maple syrup, agave or stevia (for no blood sugar impact) to taste.  Blend, adjusting ingredients if necessary to desired consistency.  Dip. Then, allow treats to set in fridge.

this article was originally published as my Holistic Outlook column in The Times Herald Record.  link to original article here

You have one. I have one. Scribbled on scraps of paper, tapped on a smart phone or kept in your head, the to-do list hovers like a mean and unfair boss, threatening with the knowledge that we are never completely free — for we are never, ever, truly done.

What exhausting lives we live — constantly driven by voices telling us we can’t rest, for there is always more to do. And there is.

That’s the sad, crazy truth of our lives. With jobs, kids, parents, homes and pets, not to mention shopping, eating, cleaning and laundry, it’s a wonder we aren’t simply all spinning like tops. And we collude, checking our smart phones and laptops incessantly.

Sure, it’s good to stay in touch, but sometimes we just need a break. Vacation in paradise? Oh, that would be nice, and I have no doubt that you’ve earned it. But I think a vacation, though somewhere on your to-do list, isn’t in the top 10, is it?

Chronic stress isn’t merely annoying. It’s exhausting and debilitating. It increases inflammation, and inflammation contributes to health problems both chronic and acute, from weight gain to indigestion to heart disease.

The good news is that there are ways to work with your to-do list and lower your stress, helping you stay sane, healthy and even more productive.

Let it go
So often we worry about events long past, or far in a future we can’t truly foresee, or about things that are beyond our control. If we let go of these, and simply focus on what we need to carry today, our burdens are usually bearable.

Prioritize
Be clear and realistic about what must get done today. Don’t be tyrannized by items that can wait until tomorrow or next month. Know you will give them your attention when the time comes, and don’t let them bully you now.

Worrying is unproductive: It has no practical benefits.

Set limits
At the end of the day, acknowledge that you did the best you could, and let yourself off the hook for anything still lingering. Consciously close down your list for the night. Allow yourself to have an evening free of active worry, and don’t take it to bed with you. This simple practice can change the quality of your life.

Meditation: Easier than you think
“I have so much to do today that I must meditate for two hours instead of one.” — Gandhi

Meditation is like taking a mini vacation, a quick “reset” for your brain, body and nervous system. In our culture, most people do best with structured meditation, rather than trying to “empty” the mind.

Here are three meditation options to try throughout the day. One to three minutes at a time is great.

SLOW IT DOWN
You can do a meditation practice as simple as keeping a long, even count for each inhale and each exhale.

Try counting to six for your inhale, then six for your exhale. It should be easy, not forced or strained.   You may find your breathing slows naturally as you practice.

LOVING KINDNESS MEDITATION

Say each phrase on an exhale, repeating each verse as many times as you need.

The first time through, say each phrase for yourself; then say each phrase for a loved one; then for someone you don’t know well who needs it; lastly, for someone who is difficult for you.  Always start with yourself.  It is traditional to use the same three people for a length of time in your daily practice.

The four phrases are:

“May I (you) be filled with loving kindness.” “May I be well.” “May I be peaceful and at ease.” “May I be happy.”

COUNTING THE BREATHS
Focus on your breathing, and nothing else.

See if you can keep this singular focus for a count of 10 breaths. It sounds easy, but isn’t.

Each time you realize you’ve lost focus — and you will — simply bring yourself back to your breath and begin again, without blame or self-judgment.