Self Care Strikes Back

Diabetes, the 21st Century Epidemic

Type 2 diabetes is the fourth leading cause of death in most developed countries. Complications from diabetes, such as coronary artery and peripheral vascular disease, stroke, diabetic neuropathy, amputations, renal failure and blindness are resulting in increasing disability, reduced life expectancy and enormous health costs for virtually every society. Diabetes is one of the most challenging global health problems in the 21st century. A person with type 2 diabetes is two to four times more likely to get cardiovascular disease, and 80% of people with diabetes will die from it. Premature mortality caused by diabetes results in an estimated 12 to 14 years of life lost. A diabetic incurs medical costs that are two to five times higher than those of a person without diabetes. The annual direct healthcare costs of diabetes worldwide are estimated to be as much as 825 billion.

Last summer I spent nearly a month touring Middle East. One evening I had dinner with a physician from Kenya who was interested in our self care approach to health. I asked Dr. Ken who had been working at a hospital outside of Nairobi for 10 years what were the most common health challenges he encountered. I expected, he would say infectious diseases. Silly me? He responded with Diabetes, heart attack and stroke. The same chronic and preventable diseases that account for 70% of deaths globally. He explained that Diabetes was increasing in the population at an alarming rate over his 10-year tenure in Nairobi. I don’t know why I was so surprised by his answer and this prompted me to do a little more research on the incidence of type 2 diabetes. A recent publication from the National Institute of Health states, the most dramatic increases in type 2 diabetes have occurred in populations where there have been rapid and major changes in lifestyle, demonstrating the important role played by lifestyle factors and the potential for reversing this global epidemic.

A recent study in The Lancet (April 2016) reported for the first time in human history obese people outnumber underweight people. These statistics were gathered from 200 countries and nearly 20 million people for over 20 years.  According to the Organization for Economic Cooperation and Development, the U.S. is the most obese nation in the world, just ahead of Mexico. Their report states 2/3rd’s of U.S. adults are overweight or obese (69 percent) and one out of three are obese (36 percent) and 1/3rd of children are overweight. If trends continue unabated, by 2030, estimates predict that roughly half of all American men and women will be obese. Almost 90% of people living with type 2 diabetes are overweight or obese. People who are overweight or obese have added pressure on their body's ability to use insulin to properly control blood sugar levels, and are therefore more likely to develop diabetes.

The answer to prevention is one that we have been taught since we were children. Life style changes, diet and exercise. There is overwhelming evidence from studies in the USA, Finland, China, India and Japan that lifestyle changes (achieving a healthy body weight and moderate physical activity) can help prevent the development of type 2 diabetes. But are diet and exercise the only aspects that we need to consider? Through the concept of self care and the Self Care Awakening’s call to action, Being Healthy by Choice, not by Chance, there are other key factors that can lead to weight gain, obesity and diabetes.

Water Matters

Hydration is one factor that can lead to weight gain. Often when we perceive hunger we are thirsty. As little as a 2.5% drop in hydration is sufficient to lower our energy level 25%. This usually triggers a perceived need for high energy, high caloric foods, when actually we are just thirsty.  A 2016 study from the University of Illinois at Urbana-Champaign examined the dietary habits of more than 18,300 U.S. adults and found that the majority of people who increased their consumption of plain water by 1 percent reduced their total daily calorie intake as well as their consumption of saturated fat, sugar, sodium and cholesterol.1

1. An R, McCaffrey J. "Plain water consumption in relation to energy intake and diet quality among US adults, 2005–2012." Journal of Human Nutrition and Dietetics, 2016.

Dehydration affects the ability of our body to burn fat, encourages excessive calorie consumption and slows down metabolism.

Drinking more water will help you lose weight a few ways. One, as a hunger suppressant, you will not be as hungry when drinking water through the day as your stomach will constantly have something flowing through it. Two, when your body realizes it is getting enough water, it will allow you to release retained waters from your cells through digestion and elimination. Drink half your body weight in ounces per day. Start you day with a nice healthy glass of water.

Sleep Matters

Certain sleep problems or lack of sleep may contribute to obesity. Moreover, disrupted or inadequate sleep may lead to insulin resistance and an increased risk for diabetes. A study in the American Journal of Clinical Nutrition found that when people were sleep deprived, late-night snacking increased and they were more likely to choose high-carbohydrate snacks. Another study done at the University of Chicago, sleep-deprived participants chose snacks with twice as much fat as those who slept at least 8 hours.

Skimping on sleep can lead to bad decisions and dulls activity in the brain’s area responsible for decision-making and impulse control. You might be able to ignore cravings for comfort food when you’re well-rested, but a sleep-deprived brain may have trouble saying no to a late-night bowl of ice cream.  A review of 18 research studies found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods. In summary, a sleepy brain appears to crave junk food while also lacking the control to say no.

Sugar Matters

One of the main problems as I see it is excess sugar consumption. To put this into context, the average daily consumption of sugar by Americans in 1822 was 9 grams a day. It is currently 152 grams a day per individual. This is nearly a 17-fold increase in less than 200 years. We change very slowly biologically, yet we have drastically altered what we are eating and the amount of sugar we are consuming. There are over 600,000 food items sold in the U.S and over 80% of these have added sugar. If you want a self care awakening look at the nutrition facts label on the food in your cupboards, refrigerator and freezer. It will list sugar content expressed in grams per serving. Let’s use a few examples, one soda can have as much as 45 grams of sugar per 12 ounce serving, that is equivalent to nearly 12 teaspoons of sugar. Popular breakfast cereals are spiked with sugar, some being as much as 55% sugar.

Read labels and limit your daily consumption of sugar to nine teaspoons for men (36 grams) and 6 teaspoons (24 grams) for women.

Self Care Solutions

On a personal note, last April I was speaking at an event in Orlando, FL and I came to my own Self Care Awakening. After my presentation one of the attendees asked if she could do a short video with me talking about Self Care. She later sent me the video and while I was watching I noticed how heavy I looked. Really, all I saw was my belly! That was April 2016, and I weighed 223 pounds. For a 5’10”, 64 year-old man this was not acceptable or healthy. This was more than enough incentive for me to make a few changes. The changes were simple self care principles and easy to incorporate into my daily routine.

First, I increased the amount of water I consumed daily and made water my primary beverage choice. I drank half my body weight in ounces per day, about 14 cups. I accomplished this by sipping on water throughout the day. 

Second, I established a sleep schedule where I went to bed earlier and at the same time each night and got up earlier in the morning. I made sure I got at least 8.5 hours a sleep. This was quite a change for a life-long night owl, but I adapted in a short period of time and felt better rested, more energetic and more productive throughout the day.

Third, I monitored my sugar consumption to approximately 25 grams of sugar a day by reading labels and making healthier choices. I started each day with an organic vegetable protein shake for good nutrition and help curb any sugar or carbohydrate cravings. I replaced two meals a day with the shake and ate one healthy meal.  I initially had two shakes a day for about three months. Currently, I have one shake a day for breakfast. I did not increase my level of exercise but I must say I started doing more, moving more and most likely burning more calories with the increase in energy that I had. By October of 2016, I weighed 180 pounds and more importantly I have maintained this weight by incorporating these simple principles of good hydration, sleep and limiting sugar consumption.

Be Healthy by Choice, not by Chance

Author: Gary Lindner, PhD

Self Care Defense 101: Hidden Sugar

Sugar: The Bitter Truth

An effective weight management plan is more than just what we eat and how much we exercise. It requires attention to many self care processes that can affect our weight. Nutrition, sleep, hydration and stress management are all important for achieving and maintaining a healthy weight.

One of the major problems contributing to weight issues is excess sugar consumption. To put this into context, the average daily consumption of sugar by Americans in 1822 was 9 grams a day. It is currently 152 grams a day per individual. The average person in the U.S. consumes 130 pounds of sugar per year. This is nearly a 17-fold increase in less than 200 years. We change very slowly biologically, yet we have drastically altered what we are eating and the amount of sugar we are consuming.

Hidden Sugar

There are over 600,000 food items sold in the U.S and over 80% of these have added sugar. If you want a self care awakening look at the nutrition facts label on the food in your cupboards, refrigerator and freezer. It will list sugar content expressed in grams per serving. Let’s use a few examples, one soda can have as much as 45 grams of sugar per 12 ounce serving, that is equivalent to nearly 12 teaspoons of sugar. Popular breakfast cereals are spiked with sugar, some being as much as 55% sugar. Some surprising foods with more sugar than a Twinkie would include yogurt, tomato sauce, granola bars, fat-free salad dressings, muffins and many canned fruits, typically containing 30 to 40 grams of sugar per serving. Even frozen green beans have added sugar. Checking labels before purchasing items is essential to monitor sugar consumption and keep your daily consumption at a healthy level. You don't always see the word "sugar" on a food label. Marketers use other names, like these:

• Agave nectar

• Brown rice syrup

• High-fructose corn syrup

• Dextrose

• Evaporated cane juice

• Glucose

• Lactose

• Malt syrup

• Molasses

• Sucrose

Watch out for items that list any form of sugar in the first few ingredients, or have more than 4 total grams of sugar.

To monitor sugar consumption, it is helpful to understand that 4 grams of sugar is equivalent to one teaspoon.  It is recommended that a heathy daily consumption of sugar should not exceed 24 grams or six teaspoons for women and 36 grams or nine teaspoons for men.

Sugar is highly addictive. Sugar activates the reward center in our brain the same way as many drugs, provoking similar cravings and withdrawal symptoms. Studies in rats have shown that sugar activates the brain's pleasure centers more than cocaine does.

To break the sugar addiction, let protein help. Eating protein is an easy way to curb sugar cravings. High-protein foods digest slowly, keeping you feeling full for longer. Protein doesn't make your blood sugar spike the way refined carbs and sugars do.  Protein shakes are ideal for this. The typical breakfast full of carbs and sugary or starchy foods is the worst option since you’ll have cravings all day. Having a good protein rich breakfast is vital to prevent sugar cravings.

Our Favorite!

Kenzen Vital Balance

Kenzen Vital Balance® is a crucial component of the Everyday Organic-Based Weight Management Program. Our new formula contains organic moringa and naturally sweet monk fruit in addition to organic pea protein and organic vegetables. It is designed to help burn fat and boost metabolism as well as promote healthy brain function and the elimination of toxins in the body. With pre- and probiotics to assist in digestive and immune system activity, the Kenzen Vital Balance formula is food for action and food for thought—for people of all ages. 

 

The Body Burden

Environmental Toxins and Pollution in People

I think we all agree that the world is a toxic place. There are over 85,000 chemicals in the marketplace and we come in contact with them in one way or another every day. 

There is no such thing as a pristine environment. Toxins are in the air we breathe, the water we drink and the food we eat. They are in the homes we live in and the offices we work. They are present in our children’s schools. They are prevalent in our personal care and cleaning products.

Decades of research and countless studies have contributed to our understanding that we carry a burden of toxic chemicals in our body’s, our Body Burden.

It has been over 35 years since the September 22, 1980 Time Magazine cover story entitled “The Poisoning of America” was published. So, this is not a new problem and it is something we have all been aware of for a long time. The question I like to ask is; has this problem gotten better or worse? It’s gotten worse, exponentially worse.

It has been said every 5 years there are 10,000 new chemicals in the market place that weren’t here 5 years ago. That equates to over 5 new chemicals per day!

Dr. Stewart Lonky and biochemist Rik Deitsch point out in their book, Invisible Killers, that the body burden of toxins today is significantly higher than it was 20 years ago, 40 years ago, 60 years ago.  There appears to be a tipping point in your body above which the accumulation of toxins begins to interpret into disease. We don’t die from infectious disease anymore, but more childhood diseases, lymphomas, brain tumors and more adults with cancer. All of these diseases appear to be related to these toxic exposures. They go on to state that to turn your back on this is to turn your back on the obvious.

Our Body Burden, the “Pollution in People”

The term body burden was first coined in the early 2000’s. It is defined as, the total amount of a chemical present in a human's or animal's body, typically a radioactive element or other toxic substance. This can include anything from dangerous metals like lead or mercury, to pesticides and herbicides, unsafe food additives, BPA’s from plastics just to name a few.

As stated by Dr. Sanjay Gupta on a recent CNN documentary entitled Toxic America, “A growing number of studies are finding hundreds of toxic chemicals in mothers' and subsequently their babies' bodies when they are born…” 

In 2005 the Environmental Working Group published a benchmark study that looked at the number of toxic chemicals in the umbilical cord blood of newborns. Of 287 chemicals, detected in umbilical cord blood, 180 cause cancer in humans or animals, 217 are toxic to the brain and nervous system, and 208 cause birth defects or abnormal development in animal tests. The dangers of pre- or post-natal exposure to this complex mixture of carcinogens, developmental toxins and neurotoxins has never been studied. The authors go on to say, had we tested for a broader array of chemicals, we would almost certainly have detected far more than 287. Testing umbilical cord blood for industrial chemicals is technically challenging. Chemical manufacturers are not required to divulge to the public or government health officials methods to detect their chemicals in humans. 

In 2006, the World Health Organization (WHO) released a comprehensive study that suggests more than 33% of diseases affecting children under the age of five are caused by environmental exposures, and that by preventing these exposures, as many as four million children’s lives a year worldwide could be saved.

Our environment has changed very rapidly. We do not live in the same environment that we did a 100 years, 50 years or even 10 years ago. Biologically we change very slowly.

We monitor the pollution in our air, our water, and even our fish. It's time to start looking at the pollution in our bodies and take steps to minimize our exposure and absorption of toxic substances.

 

Although we as individuals may not have a big say in the chemicals in our environment, we do have some control over those which we may ingest, breathe or absorb. The Self Care Awakening, being healthy by choice, looks at ways we can help reduce our individual body burden of toxic chemicals to lead a healthier life. Becoming aware of the problem is the first step the second is to take action for healthier choices.

Our Favorites!

Hydrate:

Drink healthy water at least half of your body weight in ounces daily. We suggest keeping a glass bottle (one that you know how many ounces it contains) with you at your desk or whatever activity you are engaged in and then sip on that water throughout the day. Refill as necessary. We love PiWater a filtered, alkaline water that tastes amazing and has a quick absorption rate. More on proper hydration.

Reduce Sugar:

Easiest thing to do is read labels and avoid processed foods. When you reduce sugar you are most likely eliminating other things your body doesn't need. Frequent your local farmers market/produce stands you get the benefit of healthy food and support your local community, win - win. More on sugar.

Sleep:

The most productive part of any 24 hour cycle is when you sleep. Get 8 hours of sleep everyday, Ladies 8 hours and 20 - 25 min.. More about healthy sleep and how to get it. 

 

Author: Gary Lindner, PhD

Sweet Dreams are Made of...

Sleep is an essential physiological process (this means the body NEEDS sleep, not wants but needs), but in our fast paced, highly productive lives, we often sacrifice sleep for other activities.

This is due in part to our perception of sleep as a non-productive endeavor, when from a physiological and health standpoint it our most productive time of our day.

Work that must be completed, a project that just has to be finished, studying for that mid-term, getting up an hour early to exercise or miss that rush hour traffic on the way to work. We have many reasons not to get enough sleep. Many of us think that 6 or 7 hours a night is sufficient for a good night’s sleep. According to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good, but in reality, it is a recipe for chronic sleep deprivation.

We often rationalize not getting the proper amount of sleep. Here are a few myths about sleep:

Myth 1: Getting just one hour less sleep per night won’t affect your daytime functioning.

Myth 2: Your body adjusts quickly to different sleep schedules.

Myth 3: Extra sleep at night can cure you of problems with excessive daytime fatigue.

Myth 4: You can make up for lost sleep during the week by sleeping more on the weekends. 

Poor sleep can cause a number of health issues including obesity in adults and children, diabetes and impaired glucose tolerance, cardiovascular disease and hypertension, anxiety symptoms, depressed mood, poor immune function and alcohol or drug abuse.

William C. Dement, M.D., Ph.D., Stanford University, is the world's leading authority on sleep.For this pioneering work in a previously uncharted field, he is sometimes referred to as the father of sleep medicine. Dr. Dement states, “Healthy sleep has been empirically proven to be the single most important determinant in predicting longevity, more important than diet, exercise and heredity.”

The National Sleep Foundation recommends 8 to 10 hours for teenagers 14 to 17 years old and 7 to 9 hours for adults. I personally recommend 8 hours of sleep for most people.  Women need more sleep according to Dr. Jim Horne, one of Britain's leading experts in sleep science. In an article published in the Daily Mail, Horne explained that on average women need twenty more minutes of sleep than men. The researcher pointed out that women tend to multi-task and use more of their brain than men leading to a greater need for sleep. Essentially, the more you use your brain during the day, the more it needs to rest while asleep.

You may be sleep deprived if…

•       Need an alarm clock to wake up on time

•       Rely on the snooze button

•       Have a hard time getting out of bed in the morning

•       Feel sluggish in the afternoon

•       Get sleepy in meetings, lectures or warm rooms

•       Get drowsy after heavy meals or when driving

•       Need to nap to get through the day

•       Fall asleep while watching TV or relaxing

•       Feel the need to sleep in on weekends

•       Fall asleep within five minutes of going to bed

Improve Your Sleep Today: Make Sleep a Priority

Schedule sleep like any other daily activity, put it on your "to-do list" and cross it off every night. But don’t make it the thing you do only after everything else is done – stop doing other things so you get the sleep you need.

Start by assessing your own individual needs and habits. See how you respond to different amounts of sleep. I suggest keeping a sleep journal for a few weeks. Pay attention to your mood, energy and productivity after a poor night's sleep versus a good one. Ask yourself, "How often do I get a good night's sleep?" The National Sleep Foundation has a downloadable Sleep Diary at https://sleepfoundation.org/sites/default/files/SleepDiaryv6.pdf that is easy to use and can be quite helpful. There are also many sleep apps that can be downloaded to your phone.

Tips for a better night’s sleep:

·       Stick to a sleep schedule, even on weekends.

·       Practice a relaxing bedtime ritual.

·       Exercise daily.

·       Evaluate your bedroom to ensure ideal temperature, sound and light.

·       Beware of hidden sleep stealers, like alcohol and caffeine.

·       Turn off electronics before bed.

·       Sleep on a comfortable mattress and pillows.

Get 8 hours a night of good quality sleep. It’s one way to be

Healthy by Choice. Sweet Dreams.

Our Bedtime Favorites!

Kenko Dream® Light Comforter

FEATURES AND BENEFITS
• Temperature regulation keeps you warm or cool: designed for all-season use
• Breathable outer cover provides ventilation and releases excess heat for comfort
• Chitocotton fibers containing chitosan are woven in to help fibers retain a clean, fresh scent
• When used with a Kenko Naturest® Mattress Topper, the Kenko Dream® Comforter completes the cocoon of magnetism to surround the sleeper in a magnetic field

Kenko Naturest® Mattress Topper

DYNAFLUX — POWER AT REST
• DynaFlux Magnetic Technology produces a series of magnetic fields that cover a full 360 degrees in three dimensions
• The internally opposed magnetic surfaces shift in angle as a response to body movements, to enhance the field depth
• No other technology using permanent magnets can deliver this scope of magnetic coverage • Enfolds and surrounds anything in its proximity, even complex shapes

NATURAL MATERIALS FOR BETTER SLEEP
• The foundation of the Kenko Naturest Mattress Topper is natural latex — not man-made polyurethane foam
• Latex is hypoallergenic, and resistant to microbial growth and dust mites • Latex holds its shape and firmness better than polyurethane foam, for more durable support
• Latex also wicks away moisture, for greater comfort
• The cover is woven in all-natural fibers, free from chemical pesticides, insecticides or fertilizers
• Natural fibers promote ventilation for regulation of temperature
• Fiber and latex are fully renewable resources
• 100% cotton sleeve surrounds the latex pad to add a layer of quality, protection and durability
• Meets federal flammability standards for mattress pads without flame-retardant chemicals

PASSIVE MASSAGE FOR GREATER COMFORT
Shaped nodules are produced with a proprietary method that gives them the ideal degree of firmness. The effect is a relaxing massage while you sleep, that gently stimulates and can help lessen tossing and turning.

Author: Gary Lindner, PhD

Break the Sugar Addiction

Do you know how much sugar you consume daily? Do you want to know? The fact is you NEED to know. 

According to the Centers for Disease Control & Prevention (CDC) over 70% of Americans are overweight or obese. This can lead to severe health issues and/or chronic diseases. The CDC predictes 1/3 of the American population will have diabetes by the year 2050. 

Public enemy No. 1 is sugar. To learn more watch the short video "Weight Matters: The 1st Few Pounds."

What can you do? The first and easiest step is to read labels. We mean all labels. We have seen sugar added to "organic" asparagus in the produce section. 

Second log what you eat and the sugar content for an entire week. At the end of the week add up the sugar then divide by 7 and this will give you your average daily sugar consumption. Then evaluate and eliminate or substitute foods with less added sugars. Third continue to read labels. 

Kenzen Vital Balance

Our favorite way to  break the sugar addiction is a healthy Kenzen Vital Balance (KVB) shake. KVB is sweetened with organic moringa and monk fruit. Have a shake twice a day if you wish to loose weight or have a shake when you are craving something sweet. 

We always recommend you do your research so you can be healthy by choice and not by chance.