2020 Autumn Detox. Nature's Perfect Setup, pt. 3

“I like my products like my friends, non-toxic.””

HealthyFlush

Nikken PiMag Sport Bottle

As a member of the Global Wellness Community and a personal self-care coach, one of the first questions I ask clients when we start using indoor heat is ‘are you drinking enough water?’

The PiMag Sport bottle is not just a state-of-the-art water filtration system on the go, but also a health product crucial to natural detoxification. The new filter has the ability to significantly reduce certain harmful pathogens in potable drinking water. It’s also a green choice. You won’t be adding to landfills and polluting ocean waters with plastic. Instead, you’ll be saving a fortune by not paying for commercially bottled water. The PiMag Sports bottle transforms municipally treated water into healthy filtered, structured alkaline water. The PiMag Sport Bottle is the only water bottle that combines three technologies: nano-filtration, alkalization, and de-clustering. De-clustering breaks down the water molecule to make it more absorbable. When I am on the go, I always have my water bottle. When my hands feel dry, I rub a little “PiWater” on the skin and it instantly moisturizes my skin.

GreenShower

Nikken PiMAG Handheld Shower Head

Turn your shower into your self-care sanctuary by installing one of the Nikken PiMAG Showerheads.
The PiMag MicroJet Shower System effectively reduces chlorine exposure and makes your shower water comparable in quality to the water you drink. Advanced filtration components additionally reduce dirt, sediment, and odors, for the cleanest and most refreshing shower you can experience.
The PiMag MicroJet uses a reduction/oxidation process to convert free-radical chlorine ions to neutral chlorides. This is augmented by Air-Induction Technology, which injects air into the shower stream to increase the electronegative potential of the water, for more effective filtration.
The nozzle features passages that release streams of microbubbles within the water flow. These miniaturized bubbles provide an effective cleansing action that penetrates surface buildup of soil deposits, assists in moisturizing the skin, and imparts a feeling of freshness and softness.
BONUS: Special materials in the filter produce pi water. This water was first discovered in a remote region of Japan, where scientists observed amazing results on the surrounding plants. Nikken technology replicates the environmental conditions that created pi water in its original setting.
NOTE: An adjustable nozzle control allows the selection of five different spray settings, three singular and two combined. The MicroJet Hand Shower includes a full-length, stainless steel flexible hose that permits use as a handheld shower or in its reinforced bracket. The Wall-Mount unit replaces a standard fixture.

FreeRadicals

Kenko mStrides

Heavy metals can be processed out of the body by a magnetic field. Nikken’s Kenko mStrides feature patented DynaFlux® Magnetic Technology. DynaFlux provides 100% coverage and intensifies the magnetic field for greater depth. With mStrides in place, walking creates a dynamic energy flow — in effect, a magnetic field generator inside shoes.

Nikken’s Kenko mSteps insoles feature energizing massage nodes, extraordinary comfort and the same DynaFlux operation that acts like a magnetic field generator inside shoes. DynaFlux Magnetic Technology places magnets in polar opposition to intensify the magnetic field. As you walk, these components change position to produce a dynamic field of energy — and the multiple angles afford 100% magnetic coverage.

I wear them everywhere but especially on the golf course to aid in strength and balance.

At the End of the Day

Lastly, take a moment and reflect on the healthy choices you have made today. Too often when it comes to our own health or the health of our loved ones we focus on what we should be doing, not on what WE ARE doing. This focus can lead to feelings of inadequacy or guilt which leads to stress which is counterproductive to your overall health. Every day, take a moment, and pat yourself on the back for drinking water, avoiding an unhealthy snack, or getting the right amount of sleep, then smile.

Happy Fall y’all and be Healthy by Choice.

We would like to invite you to the “Self Care Awakening” masterclass Tuesday, October 6, 2020, at 6 PM/Pt, 9 PM/ET in the Self Care Awakening Virtual Classroom. The passcode is Nikken1. Dr. Gary Lindner will bring all of the simple, every day, healthy choices you can make together in the Wellness Home. Please note this is educational, not a sales webinar.

2020 Autumn Detox. Nature's Perfect Setup. pt. 2

“Autumn shows us how beautiful it is to let things go. ”

— unknown

The world is a toxic place. 2020 confronted us all with this statement in vivid, living color. While there may not be anything we, personally, can do with viruses, colds and, the flu there is a lot we can do now and year-round to strengthen our immune system.

A gentle detox in the Autumn is perfect to cleanse your body of the toxins built up in the hot summer months and prep your immune system for the winter, typically thought of as flu season.  In this “The Impetus” I am going to share with you tips and products to naturally detox, while the temperature cools, and we spend more time indoors.

GroundYourself

Kenko Ground

As the temperature cools, the days shorten, new shows premiere and the sports season heats up we naturally spend more time indoors losing our connection to Mother Nature. The KenkoGround serves as an indoor and portable way to reconnect with Mother Nature. Simply plug it into a grounded outlet and use it under your feet while working, on your mattress while you sleep, or even draped around your shoulders. Direct contact with the skin is recommended for the best results.

“Our contemporary lifestyles often cause fatigue, sleeplessness, and a general feeling of being out of balance.”

The simple act of using the KenkoGround can help relieve these symptoms, reconnect our bodies to nature, and detox the high electromagnetic fields (EMFs) we are constantly exposed to in our digital world.  

BlueBlocker

While research on blue light blocking glasses is very new and inconclusive I find that they help me greatly reduce eye fatigue. I picked mine up on Amazon for around $50. At that price, they are worth a shot.

DigialDetox

I subscribe to what I call, "Slow Sunday." A simple day of rest and "digital detoxing." I try to go as analog as possible on Sundays, I stay off of the devices, email, social media... this gives my body and my brain a chance to reset and recharge. This is a great day for some extra skin and hair self-care. I will cover clean skin and hair care in part 3 of this series.

Matcha, Matcha, Matcha

Kenzen Ten4 30 pack

I like to wake up my body and mind the healthy way. Kenzen Ten4 is made with USDA certified organic ingredients, contains no sugar, and is only 8 calories per serving. Matcha green tea is known as “nature’s own energy drink” while New Zealand kiwi is the most nutrient-dense of the superfruits. The matcha tea in Kenzen Ten4 is “ceremonial grade” or a higher grade of matcha harvested during the first harvest. Nikken uses sustainably harvested matcha and an elderly workforce looking for extra income. Whether it’s 10 am or 4 pm, I always experience hours of energy. Also great for the metabolism.

• An all-natural energy drink mix made with only 4 organic ingredients: Matcha green tea, Brown rice solids, Kiwi fruit, and Stevia leaf extract. 

• Helps burn calories, boost metabolism, and support mental alertness.

• Contains 80 mg of natural caffeine from matcha green tea—provides an energy boost without jitteriness. 

• No artificial flavors, colors, or sweeteners. No added sugar.
  • Non-GMO, gluten-free, and vegan.
  • Naturally rich in antioxidants from Matcha green tea and New Zealand kiwi.

• New Zealand kiwi is high in vitamin C, vitamin E, potassium, minerals, and fiber, and contains Actazin, a phytonutrient enzyme that promotes healthy gut bacteria for maintaining good digestion and overall health.

• Only 8 sugar-free calories.

The V Word

Kenzen Total Vegan Drink Mix

This year Nikken introduced Kenzen Total Vegan Drink Mix (KTVDM) and it ranks a perfect 10 on the balanced nutrition scale. Each serving of KTVDM contains 3 servings of the daily recommendation for vegetables and 1 serving of the daily recommendation for fruit. Eating vegetables provides many health benefits. People who eat more vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for the health and maintenance of your body. Most vegetables are naturally low in fat and calories and are important sources of potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Fruit are important sources of many nutrients, including fiber, vitamin C, and folate (folic acid), and phytochemicals for added health benefits. Modern research is just beginning to understand the importance of proper nutrition to our immune system, mental health, fitness, and overall feeling of well-being. But there is no doubt this connection is real. KTVDM helps to fill in our nutritional gaps at only 20 calories per serving, less than $2 a day per serving, with a great chocolaty taste. Here are some of the other benefits of KTVDM.

• Probiotic blend with 3.5 billion CFUs

• Vegan, gluten-free, non-GMO, Dairy-free

• No added sugar or salt

• No preservatives or artificial flavors

• Vitamin C from Organic acerola berry extract

• Marine nutrients from Organic spirulina

• Antioxidant properties

• Anti-inflammatory properties

• Help lower the risk of chronic diseases

• Trace minerals help improve pH balance

I like to mix mine in organic coconut milk. KTVDM is a perfect on-the-go solution for busy families or seniors with a lack of appetite.

Come back next week for part 3 of the 2020 Autumn Detox. Nature’s Perfect Setup series.

We will not have a masterclass on September 22. We would like to invite you to the “Body Burden” masterclass Tuesday, September 29, 2020, at 6 PM/Pt, 9 PM/ET in the Self Care Awakening Virtual Classroom.

Happy Fall y’all and be Healthy by Choice.

2020 Autumn Detox. Nature's Perfect Setup, pt. 1

“Our very BEING, ESSENCE, HEALTH and HAPPINESS depend on MOTHER EARTH.”

— David Suzuki

The world is a toxic place. 2020 confronted us all with this statement in vivid, living color. While there may not be anything we, personally, can do with viruses, colds and, the flu there is a lot we can do now and year-round to strengthen our immune system.

A gentle detox in the Autumn is perfect to cleanse your body of the toxins built up in the hot summer months and prep your immune system for the winter, typically thought of as flu season.  In this “The Impetus” I am going to share with you tips and products to naturally detox, while the temperature cools, and we spend more time indoors.

BreathandFOCUS

KenkoAir Purifier

Air quality is one, if not, the major pathway that toxic chemicals and particulates enter our bodies to cause innumerable health concerns.  Your respiratory system is a pathway between your internal and external environments. Indoor air pollution can weaken your respiratory system in turn breaking down one of the body’s first lines of defense against airborne illnesses.

As I compose this post I can see the ash in the air from the California wildfires miles from my home. 20 hours prior to this post the Fresno Bee proclaimed air quality in California the worst in the nation.

Breathing clean air is necessary to a strong respiratory system and a strengthened immune system. Japan, one of the healthiest countries in the world, adopted the art of forest bathing known as Shinrin-Yoku in 1975. Professor Yoshifumi Miyazaki of Chiba University has written many books and conducted studies and interviews relating to forest bathing as an effective countermeasure to stress.* By countering stress we effectively aid in detoxification. The concept of shinrin-yoku is simply to get outside into nature. The concept of the Nikken Wellness Home is equally simple, to bring nature into your home. The KenkoAir Purifier takes most of the harmful things out of our indoor air then adds "negative ions" to our indoor atmosphere. Negative ions are particles consisting of molecules and atoms that carry an electric charge. These ions help the body activate immunity-boosting cells. The KenkoAir Purifier is the Nikken Wellness Home solution for effectively adding negative ions to your indoor atmosphere in our modern world.

I like to meditate next to my KenkoAir Purifier. It makes deep breathing exercises so much more enjoyable.

The KenkoAir Purifier® (KAP) is such an easy solution with multiple-stage HEPA filtration. Energy Star qualified, KAP is 35% more efficient than standard models and saves a minimum of 215-kilowatt hours per year. Using only 55 watts to cover 313 sq. ft., its carbon footprint is further decreased with a reusable prefilter and replaceable outer filters. It’s patented to generate negative ions, replicating those in Nature, and it operates ozone-free and is therefore non-toxic. Made with recyclable plastics, KAP supports respiratory health and the health of planet Earth.

Fungus among us!

Kenzen Immunity

Mushrooms have been part of the Asian herbal tradition for thousands of years and a staple in a holistic approach to your health. Practitioners of Chinese medicine have used a variety of mushrooms to prevent and address a host of physical, mental conditions, and immunity.

Mushrooms differ in benefits and nutrient count but are typical, high in antioxidants, B vitamins, copper, and selenium. Scientists and health practitioners take a particular interest in the anti-inflammatory and immune-boosting traits of certain species of mushrooms.

Beta Glucans 

Beta Glucans are one of the newest ingredients that can help boost your immune system. Although new, They’re well-grounded in science with more than 1,000 published articles in the scientific literature attesting to their efficacy.*

Their chemical structure and composition as well as their molecular weight affect the extent to which they can stimulate and support the immune system. Beta Glucans exert a prebiotic effect on the GI tract. Beta Glucans are found in various types of fungi, such as maitake and reishi mushrooms which make up the Kenzen Immunity formula. 

Kenzen Immunity contains 14 species of mushrooms including Reishi, Shiitake, Cordyceps, Maitake, and Oyster mushrooms. Six of the strains are exclusive to Kenzen Immunity. It would be virtually impossible to include such a high variety of mushrooms in a regular diet, so Nikken has formulated Kenzen Immunity in order to provide a wide-spectrum range of natural biochemicals that support your immune system.

Nature’s Perfect Food

Kenzen Jade GreenZymes

Dr. Yoshihide Hagiwara, scientist, and research pharmacologist, dedicated a large portion of his research to finding “nature’s perfect food.” His conclusion, juice of young green barley plants had the greatest number of nutrients out of the many plants he had analyzed. *

The benefits in natural barley grass to your overall wellness are staggering included in Barley Grass Juice Powder is vitamins A, B, C, E, and minerals such as iron, calcium, copper, chromium, potassium, magnesium, selenium, and phosphorus.
Barley Grass Juice Powder has been shown to strengthen the immune system, alkalinize the body, increase energy, aid digestion, relieve constipation, and improve the health of skin, hair, and nails.
Kenzen Jade Greenzymes is your heavy hitter in your arsenal of detoxifying, immune-boosting whole foods.

Come back next week for part 2 of this on-going Autumn Detox blog.

Happy Fall y’all and be Healthy by Choice.

I would like to invite you to “tea” this Saturday, Sept. 12, 2020, at 10:30 AM/PT, 1:30 PM/ET. The Ladies Leading Ladies (LLL) discussion will be focused on “Natural Immunity Boosters.” Guest speakers include Dr. Caryn Willens, Doctor of Naturopathy, Randy Rolfe, certified Nutritionist and founder of the Institute for Creative Solutions, and LLL’s Madeline Zaworski, retired RN and current educator. Please join us via Zoom by clicking this link: Ladies Leading Ladies Tea Room.

Please join us for our next “Wellness Home" master class on Tuesday, September 15th at 6 pm Pacific. Please join us by clicking this link, The Self Care Awakening Classroom.

Sources:

Ref: Sept. 9, 2020

https://unseenjapan.com/shinrin-yoku-forest-bathing/
Pub. Jan. 13, 2020
https://www.selfcarehub.com/blog/Airmatters2020?rq=air
Pub. Feb. 07, 2020

https://www.selfcarehub.com/blog/jadegreenzymes
Foods that Support Your Immune System, pt. 3 pub. Apr. 9, 2020

Do You Know What Beta Glucans Are? Pub. Aug. 20, 2020
https://nikkenactivewellness.com/2020/08/20/do-you-know-what-beta-glucans-are/

Foods that Support Immune Function pt. 2

“By choosing healthy over skinny, you are choosing self-love over self-judgement.”

— Steve Maraboli

Does your body run on regular or premium?

In last week’s Impetus, we talked about different foods that can either support or hinder our body’s immune system and highlighted Nikken’s matcha green tea drink, Kenzen Ten4.

Let’s do a little review. There are foods that support and some that have detrimental effects on our immune efficiency.  

If you eat a lot of foods and beverages high in sugar or refined carbohydrates, which the body processes as sugar, you may be reducing your body's ability to ward off disease.

Foods and drinks that compromise your immune system include:

• Processed foods

• Foods and drinks high in sugar

• Refined carbohydrates

• Alcoholic beverages

Eating or drinking too much sugar curbs immune system cells. This effect lasts for at least a few hours after downing a couple of sugary drinks or eating high sugar content foods.

Eat more fruits and vegetables, which are rich in nutrients like vitamins C and E, plus beta-carotene and zinc. Immune system support foods include almonds, bell peppers, broccoli, citrus fruits, dark leafy vegetables, garlic, kiwi fruit, barley grass, green tea, and medicinal mushrooms.

Medicinal mushrooms have been used throughout the history of mankind. They have been used medicinally since at least 3000 BCE for the treatment of various diseases including cancer. Currently, they have been intensively studied to reveal the chemical nature and mechanisms of action of their biomedical capacity.  Mushrooms are reported to have antimicrobial, anti-inflammatory, cardiovascular-protective, antidiabetic, hepatoprotective, and anticancer properties. It is well-established that mushrooms are adept at immune modulation and affect hematopoietic stem cells, lymphocytes, macrophages, T cells, dendritic cells (DCs), and natural killer (NK) cells.

Medicinal Mushrooms are used worldwide to fight cancer and enhance and modulate the immune response. Certain species act as immune stimulators by raising cancer- and virus-fighting T Cells and Natural Killer Cells and prolonging the life of white blood cells, improving the resolution of infections. 

The Nikken Wellness Home contains many immune support foods within the Nikken Wellness supplements. Our next Healthy by Choice class will be on Tuesday, April 7th at 6 pm PDT. We will be discussing ways to support our immune systems. To join the broadcast click this link and follow the prompts www.theroyalalliance.com/live, see you on Tuesday.

Healthy by Choice

Foods to Support Your Immune System

“EAT WELL, LIVE WELL, BE WELL”

In last week’s Impetus, we talked ways that we all can use preventative measures to Be Healthy by Choice. For this and the next few weeks, we will talk about simple ways we can support our immune systems.  For this and the next few weeks, we will talk about simple ways we can support our immune system.

Let’s start with food. There are foods that support and some that have detrimental effects on our immune efficiency.  

If you eat a lot of foods and beverages high in sugar or refined carbohydrates, which the body processes as sugar, you may be reducing your body's ability to ward off disease.

Foods and drinks that compromise your immune system include:

• Processed foods

• Foods and drinks high in sugar

• Refined carbohydrates

• Alcoholic beverages

Eating or drinking too much sugar curbs immune system cells. This effect lasts for at least a few hours after downing a couple of sugary drinks or eating high sugar content foods. Eat more fruits and vegetables, which are rich in nutrients like vitamins C and E, plus beta-carotene and zinc.

Ten foods that support your immune system.

1.     Unsalted Almonds are rich in vitamin E, which research suggests is important for maintaining the immune system, particularly as we get older. Vitamin E is an antioxidant that our immune system needs to function properly.

2.     Bell Peppers contain more vitamin C than citrus fruits as well as beta-carotene for healthy skin. Vitamin C is important for our body to form antibodies to help it fight disease.

3.     Broccoli is a great immune-boosting vegetable rich in antioxidants, vitamins A, C, E (and) potassium.

4.     Citrus fruits such as clementines, lemons, limes, oranges, and grapefruit are good sources for Vitamin C. With such a variety to choose from, it's easy to add a squeeze of this vitamin to any meal.

5.     Dark, leafy greens such as arugula, kale, and spinach are good sources of beta carotene, which is associated with reducing inflammation and increasing disease-fighting cells, which help support your immunity.

6.     Garlic contains compounds that naturally act to destroy bacteria and infection, which helps support your immune system. Research suggests that consuming garlic may help reduce the risk of becoming sick and staying ill.  Allin in garlic boosts the disease-fighting response of some types of white blood cells in the body when they encounter viruses,

7.     Medicinal Mushrooms are used worldwide to fight cancer and enhance and modulate the immune response. Certain species act as immune stimulators by raising cancer- and virus-fighting T Cells and Natural Killer Cells and prolonging the life of white blood cells, improving the resolution of infections. 

8.     Kiwi fruit is naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection

9.     Barley Grass is naturally high in many key nutrients that help to support the immune system, such as vitamins, minerals, amino acids, antioxidants, and enzymes. Alongside other immune-supporting vitamins and minerals, Barley Grass is high in arginine, an essential amino acid for both innate and adaptive immune systems. It serves as a physiological substrate for enzymes and a regulatory molecule for creating antibodies.

10.  Green Tea is high in flavonoids exhibit high biological activity and display antioxidant, anti-inflammatory and antiallergic properties. High in epigallocatechin gallate (EGCG) a powerful antioxidant. EGCG has been shown to enhance immune function. 

The Nikken Wellness Home contains many of these immune support foods within the Nikken Wellness supplements. On our next Healthy by Choice class, we will be talking about Nikken’s Kenzen Ten4®. A great tasting matcha green tea beverage made with USDA certified organic ingredients. Made from ceremonial grade (the highest) matcha green tea, brown rice solids, kiwi fruit and stevia leaf extract this beverage can be consumed either as a hot or cold beverage for extra energy and focus. A side benefit of this delicious drink is its immune system support.

Matcha green tea boosts the immune system due to its high antioxidant content, particularly Epigallocatechin Gallate (EGCG) which assists your body's production of T-Cells to reduce inflammation and fight pathogens. This makes matcha green tea powder a great immune system booster. New Zealand kiwi is the most nutrient-dense of the superfruits containing folate, potassium, vitamin K, and vitamin C for immune support.

Our next Healthy by Choice class will be on Tuesday, March 31st at 6 pm PDT. We will be discussing ways to support our immune systems. To join the broadcast click this link and follow the prompts www.theroyalalliance.com/live, see you on Tuesday.

Be Healthy by Choice

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.