GONE FISHIN’

Not really...I’m just taking some time off from the blog to focus on other things including some exciting changes and new programs I’ll be offering in 2020.

I’ll be back in January. Until then...Merry Christmas, Happy Hanukkah, Joyous Kwanzaa and if I missed your special holiday, I wish you all the joy and happiness of the season.

We will be starting a new year and a new decade. Together we can make it the best ever!

XOXO

HAPPY HOLIDAYS!!!

Stress...The Enemy Within

As I start yet another day of over-commitment and not enough time, I'm re-posting this today for me probably more than anyone else, but please read on as you might recognize yourself in at least part of it.

Do you feel like you are up to your elbows in alligators all the time? Do you constantly feel like you're chasing a deadline? Are you financially strapped, always afraid that the next catastrophic event will put you onto the street? These feelings of constantly being under stress will have a negative impact on your ability to maintain a healthy weight.

Before I lost 135 pounds in 2010/11, I was in a very stressful, deadline focused job, raising two teenagers, keeping up a home and I was the sole breadwinner for our family. I was always working late and constantly putting out fires at work. I ate badly, didn't exercise, got too little sleep and what I did get was sub-optimal. I would anesthetize myself with wine and Advil to get to sleep at night. It worked...I did get to sleep, but about two to three hours later I would wake up in a cold sweat with heart palpitations and almost a full-on panic attack. Of course every problem, issue, argument and deadline was looming large at that time and made it impossible for me to get back to sleep. I would lie awake for hours, hoping I would be able to get through my day on caffeine and sugar. 

But then the unthinkable happened. I was diagnosed with an aggressive form of breast cancer and for a year I was treated with chemo and radiation. I was fortunate though. I was out of work for six months to undergo said treatment. When I returned to work, I was transferred to another position within my department which did not have statutory deadlines and had a much more manageable workload. Gone was the overtime and the fire fighting. It made it possible for me to save my life. Once I was out from under all of that pressure at work, I was able to focus on self care and lose weight, exercise and generally tend to my own health needs. It was a game-changer for me.

Where are the stressors in your life? If you have a family, you have stress. You can have the best kids in the world, but if you are a parent you know what I mean. If you work outside or in your home, you have stress. In this environment of doing more with less, there is often the fear of job loss. Many Americans are one paycheck away from bankruptcy and many also do not have adequate retirement savings so that they can finally stop working and enjoy their golden years. 

A body under constant and continuous stress will likely develop physical and mental or emotional symptoms such as: headache, digestive issues, insomnia, irritability, anxiety, sexual dysfunction, anti-social behavior, chest pain, elevated blood pressure, and many other health issues. Chronic stress could also lead to unhealthy lifestyle choices such as: poor food options, excessive drinking, reckless behavior and is linked to several disease states. Stress is linked to many of the leading causes of death like heart disease, accidents, cancer and suicide. 

People under chronic stress are more likely to engage in dangerous or compulsive behaviors like gambling, casual sex, and pornography. They are more likely to overuse or abuse substances such as: tobacco, alcohol, recreational drugs, and shopping. Ironically, the behaviors used by people trying to alleviate stress actually end up adding to and increasing the stress level. The victims are trapped in a vicious, never-ending cycle of chronic stress.

The Mayo Clinic suggests ways to minimize or alleviate the effects of stress on the body. They suggest practicing relaxation techniques like: deep breathing, meditation, yoga, tai chi, regular massage (my favorite). Get regular exercise or other kinds of physical activity. Socialize with people  you love or at least like, engage in relaxing hobbies and don’t take yourself or your life so seriously. Be sure to get enough good quality sleep, make healthy food choices, avoid using tobacco and recreational drugs, and  avoid excess alcohol and caffeine intake.

The effects of stress on the body often look like health issues. If you have taken steps to lower or eliminate the stress in your life and you still experience symptoms, see your health professional. There could be something else going on. If you experience shortness of breath, chest pressure or pain, dizziness or pain in arms or shoulders upon exertion, seek immediate and emergent help. These could be signs of a cardiac event and must be addressed immediately.

Stress is an inevitable part of life but if it is unrelenting, it can be a troublemaker that you do not need. Pay attention to the stressors in your life and do your best to eliminate them or at least minimize them. Get away from the alligators.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

Why Am I So Tired?

Hashimoto's Thyroiditis is an autoimmune disease that causes the body's immune system to perceive the thyroid as a foreign substance and attacks it. More women than men are affected by Hashimoto's and it is the most common reason a person develops hypothyroidism, which is a low functioning thyroid. Hashimoto's is treatable with medication, but left untreated can cause serious problems.

Hashimoto's and hypothyroidism are not the same thing. Hashimoto's causes the body to attack the thyroid and hypothyroidism is a condition where the thyroid gland doesn't release adequate supplies of its two main hormones T3 and T4. People with Hashimoto's generally develop hypothyroidism but not all hypothyroidism is caused by Hashimoto's.

The thyroid gland is responsible for many of the body's hormones and its malfunction can lead fertility and pregnancy issues like difficulty becoming pregnant and also difficulty maintaining a full term pregnancy.

There a some risk factors to be aware of:

• heredity - Hashimoto's tends to run in families
• sex - more women than men develop Hashimoto's
• age - although Hashimoto's can happen to anyone at any age, it more often happens to middle-aged women
• other autoimmune disorders - when you have one autoimmune disorder, the risk of having others is higher 
• radiation - exposure to high amounts of environmental radiation can put one at higher risk of developing Hashimoto's

If Hashimoto's goes undiagnosed and untreated there can be serious consequences:

• goiter - a swelling in the front of the neck caused by an enlarged thyroid can occur. While not usually medically problematic, it can cause obvious issues with one's appearance and may cause problems swallowing and breathing
• heart disease - not only can Hashimoto's cause high levels of LDL, the bad cholesterol, to form, it can also cause an enlargement of the heart and even lead to heart failure
• mental health issues - chronic hypothyroidism can cause brain fog, depression, diminished libido, and slowed mental function. These conditions can worsen over time if not treated 
• myxedema - this is a rare and life-threatening condition when hypothyroidism isn't treated for a long time. It can show up as extreme lethargy, sleepiness, unconsciousness and coma that can ultimately lead to death. This condition should be considered a medical emergency and treated as such.
• birth defects - if a birth mother is not treated for hypothyroidism, the child is more likely to be born with developmental issues along with problems with several organs like kidneys, heart and brain.

Hashimoto's and hypothyroidism not caused by Hashimoto's is easily treated with a synthetic hormone called levothyroxine. A simple blood test can usually determine whether the thyroid is functioning properly. Once prescribed, the patient needs to be monitored to make sure the dosing is correct and must continue to be monitored because the dosing may change over time.

Proper dosing is important because too little will be ineffective in getting the amount of thyroid hormone needed in the body and too much can cause hyperthyroid. Hyperthyroid can lead to osteopenia which can lead to osteoporosis and irregular heart rhythm.

If you are prescribed levothyroxine, it's important to allow four hours from the time you take it before you take any other medication or supplements to ensure that there will not be any interference with the proper absorption of the drug.

The bottom line is that Hashimoto's is easily treated but it requires medical testing to make sure the proper dosing is occurring. There are risks involved with over and under medicating so make sure your doctor regularly monitors your blood levels of thyroid stimulating hormone (TSH). 

If you are feeling any of the symptoms in the graphic, be sure to see you doctor and ask for a thyroid panel that includes an anti-body test to see if you have Hashimoto's. If you do have it, once you have the proper level of medication, the way you feel will vastly improve if your symptoms are all coming from the thyroid. Happy trails.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

Cannabidiol...Is It The New Panacea?

Have you ever heard of cannabidiol? Maybe you're familiar with the heavily marketed version called CBD oil. There is so much information out there about it but it's important to determine which is real and which is hype.

CBD is one of the active ingredients in marijuana and comes from the hemp plant. CBD on its own does not cause the user to become high and according to the World Health Organization (WHO) using CBD is not dangerous or habit forming and currently presents no public health concerns from its use.

There have been many health benefits attributed to the use of CBD, some of which may be overstated but there is strong evidence supporting its use in children afflicted with certain types of epilepsy that are non-responsive to anti-seizure medications. In many cases, the use of CBD can reduce and even stop the seizures in those affected by the disease.

People suffering from Parkinson's disease may also find relief from the tremors that afflict them.

CBD is used to reduce anxiety and there are studies that indicate that CBD may help people who suffer with insomnia to get to sleep and stay asleep.

A European study shows that CBD applied topically to the skin can help with the inflammation caused by arthritis and neuropathy. Currently these results are shown in animals and more research must be conducted on people.

Side effects from CBD use are minimal and can include nausea, fatigue and irritability. Use of CBD can increase the level of certain medications in your body the same way grapefruit juice can.

The main issue with CBD oil is that it is sold as a supplement and not a medication so there is little  oversight in the manufacture, safety and purity of the product. It's important to deal with a reputable company that is subject to third party testing for purity and consistency of content.

There has been government action taken against some companies making wild claims about what CBD can do for the user. Additionally, you may not be getting the amount of CBD the label claims to have. According to this article, nearly 70% of the CBD purchased online is mislabeled, containing much more or much less than the label claims.

The bottom line is, not a lot is known about CBD. It shows some promise as an effective treatment for anxiety, insomnia and pain relief. It has been shown to help the poor kids afflicted with certain, otherwise unresponsive types of epilepsy. I believe there will more indications for which it will be efficacious from the anecdotal evidence I have seen. Just be careful and research the seller before purchasing online. As with any online purchase, caveat emptor...let the buyer beware.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

Yoga For Your Brain

Yoga has so many benefits. One of the ways it is beneficial is in the effect it has on the brain and science is taking an interest as seen in this article.

Yoga has been known to reduce anxiety while increasing cognitive function. It increases overall brain activity which is associated with increased size of the amygdala, the emotional center, and frontal lobes which are associated with executive function. researchers also saw an increase in gray matter which is what controls muscles and sensory perceptions.

Depending on the activity the brain is engaged in, the brainwaves can either speed up or slow down. After yoga, the brainwaves were measured in the test subjects resulting in the following:

• increase in positive brainwaves
• increased alpha waves connected to relaxation and higher pain tolerance
• increased theta waves connected to decreased anxiety and increased focus

In a study done on university students, yoga helped with increased focus, a higher level of brain function and improved mental function and overall better health. The increased activity is also associated with a better state of wakefulness and vigilance.

in the same study of the students, it was found that their brains were working more harmoniously, meaning two or more parts of the brain were synchronous. There is a synergy in the brain that functions as a whole and is greater than the sum of the individual parts. This performance leads to better and more integrated thinking and behavior, higher intelligence, more emotional stability, better decision making and judgment, more creativity and less anxiety.

It's well known that yoga helps with relaxation and flexibility but the level at which the brain is impacted can be very helpful in cases of anxiety and possibly PTSD and other disorders. It is something worthy of further exploration.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

Water Is Not Just For Hot Weather

Even though the cold weather is here, it's still important to stay hydrated. I would argue it's even more important in the winter than the summer. In the summer you're more likely to feel thirsty than you are in the winter. 

Drinking water is one of the easiest and cheapest ways you have to improve your health. Our human bodies are 60% water and our blood is 90% water. Every organ and system in our body needs water to keep it working. We can last several weeks without food but only about three days without water. 

Most people walk around dehydrated and don't even realize it. You don't have to feel thirsty to be dehydrated. Even mild dehydration causes skin breakdown and wrinkles, weight gain due to misinterpreted hunger signals, headaches, muscle fatigue, general fatigue, joint pain and many other symptoms.   

There are so many reasons why you should drink half your body weight in ounces of water daily. I'll share ten of them here.

• It helps to eliminate body waste - water is needed in the colon to remove stool, the kidneys to remove urine and the skin for perspiration.
• It lubricates  and cushions the joints - the cartilage in your joints is made up mostly of water. Dehydration causes the cushion provided by that cartilage to dry up and eventually causes joint pain.
• It helps to deliver minerals and water soluble vitamins to the body - these substances dissolve in water and are easily distributed throughout the cells with water.
• It helps to regulate body temperature - when the body becomes overheated, the water stored in the layers of skin is released in the form of perspiration. When the perspiration evaporates it cools down the body.
• It aids in weight loss - often thirst masquerades as hunger so the next time you think you feel hungry, have a glass of water and wait a bit. You may find you don't need that snack after all.
• It helps you to think more clearly - when the brain does not get enough water, hormones and neurotransmitters are negatively affected and brain function diminishes
• It helps to regulate blood pressure - because the blood is made up primarily of water, dehydration causes the blood to thicken and increase blood pressure
• It helps with exercise performance - dehydration causes muscle cramping and diminished physical performance, along with fatigue.
• It helps to prevent a hangover - much of the "morning after" effect is due to dehydration. You can counteract that effect by alternating plain water with lemon and alcoholic drinks. You'll wake up with less of a headache or maybe even none at all. 
• It keeps the skin looking younger and more supple - skin that lacks water look old and wrinkled. Maintain your youthful look by staying hydrated.

The bottom line is drink water as though your life depends on it...because it does.  

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

These Are A Few Of My Favorite Things

Portion control, periodic weight checks, regular exercise, making good food choices, figuring out which foods are good and which are not...these can drive a person crazy. But they don't have to drive you crazy. Here are some pointers to help you make sense of all the conflicting information you are constantly bombarded with.

• Fat is not the enemy. Choosing good fats to include in your diet is a great way to maintain a healthy lifestyle and to stay satisfied longer. Stay away from trans fats, highly processed oils, margarine or other substitutes for butter, and fats that are included in highly processed foods. They are likely the aforementioned trans fats and processed oils anyway.
• Try to eat more of a plant based diet. You don't have to become vegan or even vegetarian to enjoy the benefits of eating a plant based diet. When you prepare your meal, make your animal protein more of a side dish rather than the main course. Fill your plate at least 75% with vegetables, beans, whole grains, and fruit.
• Consider having one day a week designated as a meatless day and use plant based proteins as a substitute. Anything that has been alive has protein in it so you do derive protein from your vegetables and fruits. Don't use processed products that are created to be used as a substitute for meat like textured vegetable protein. Those products are highly processed. Eat a meal using beans, nuts, seeds, tempeh or tofu as your protein source. If you are using soy products like tempeh or tofu, make sure it's sourced organically and not genetically modified (non-GMO).
• Don't obsess over the scale. Weighing yourself daily, or worse several times a day, can be very demoralizing. Your weight will naturally fluctuate throughout the day. You should limit your weight tracking to once per week unless you are trying to maintain where you are. As long as the scale isn't creeping up but rather hovers around the number you're happy with, you are doing fine. 
• Don't compare yourself with others. This holds true with anything you do. Social media has made us all at one point or another, compare ourselves unfavorably to what someone else has posted about themselves. But you don't see what it took for them to get there, if they really even have gotten there. There are a lot of misleading posts on social media to make people feel good about themselves by deceiving others into thinking things are much better in their lives than they actually are. The only person you should be comparing yourself to is the you you're planning to leave behind. The new and improved you will compare well to that person if you follow some steps toward developing a healthy lifestyle.
• Exercise regularly. Daily movement is so important because it keeps things in your body moving the way they were intended to move. We were not designed to be sitting machines. Our bodies were designed to do physical work, not sit behind a desk. Get up every hour, take a walk, stretch, do some deep breathing. Frequent movement is good for the mind, body and soul.
• Take breaks from the grind. Step away from the stress and spend time being still and even meditate a little. Meditation is just sitting quietly and trying not to let your monkey mind get the best of you. Take some deep breaths and let them out slowly and completely. Count your breaths so you take your mind off of your racing thoughts.
• Minimize stress. Exercise, meditate, listen to some soothing music, take a warm bath with lavender essential oil and epsom salts in a darkened bathroom with some candlelight, drink a cup of caffeine free herbal tea. All of these things will help to lower your stress level.

These are just a few of the new habits you can incorporate into your healthy lifestyle. You don't have to change everything all at once. In fact, I don't recommend making wholesale changes all over your life. That could become very overwhelming and no one needs that. Take one new habit at a time and try that on for awhile. Once that is ingrained, go to the next. This is a journey and if you want to make permanent changes in your life that will make a positive difference, this is the way to do so.  

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.