A Healthy Choice Holiday: Maintaining a Healthy Weight

Maintaining a Healthy Weight During the Holidays

Halloween is just a day away and we are already excited for what comes next… the holiday season! The sights, smells, sounds and the food!!! Out of these our favorite would have to be the food, but, we still want to make healthy choices and maintain a healthy weight. The good news is the simple, every day, healthy choices we have been encouraging you to make all year still apply during this most wonderful time of the year.

Our Healthy Choice strategies are:

Water: Drink at least half of your body weight in ounces daily. Many times, when we think we are hungry we are simply thirsty. Drinking water makes you feel full and reduces the urge to over indulge. Proper hydration also leads to less consumption of sugary drinks or alcohol which reduces your calorie intake. Water detoxifies your system reducing your body burden. Before a meal or at a social gathering start with a glass of water and sip it slowly then throughout the event alternate water with another beverage.

Sugar: Visions of sugar plums in your head? Try focusing on the protein and vegetables instead of the desert when feasting. Protein gives you a feeling of fullness and boosts your metabolism while vegetables are low in calories but packed with healthy fiber. Ladies remember 6 grams of sugar is your recommended daily allowance and gentlemen keep it to 9 grams.

Sleep: This is our busiest time of the year. We are focused on the joy of others sometimes at the expense of our own health. This combined with the excitement of the season and the added pressure of extra things to do can lead to longer hours and less sleep. Sleep deficiency can cause weight gain! The less you sleep, the hungrier you’ll feel, too little sleep also slows down your metabolism. Schedule 8 to 9 hours of sleep just like you schedule a friendly get together.

Remain Active: During the holiday season, we tend to let physical activity go… but we can keep it simple and fun. Walk around your neighborhood or town and enjoy the holiday displays. If possible, walk to neighborhood or town festivities. Keep up a steady pace and walk a couple times around the mall before shopping. Most smartphones or smart watches monitor your steps. You can use these devices or a simple pedometer daily. Try to average 2 miles every day which is roughly 4,000 steps. Proper activity will also help you sleep better at night.

The Buddy System: Ask your friends to help keep you on track and offer to do the same for them. There is strength in numbers and with proper group planning the urge to over indulge can be reduced. When you host an event or party make water the feature beverage choice and offer plenty of veggies and proteins.

Proper planning, keeping it simple and fun will help you remain Healthy by Choice and not by Chance this holiday season.

Health Care Crisis: Pt. 2

Health Care Crisis: Pt. 2

America's health care system is neither healthy, caring, nor a system.  

–Walter Cronkite

Last week’s Impetus discussed the dilemma our nation’s health crisis due to the increasing burden of treating and managing chronic disease. According to the Centers for Disease Control and Prevention (CDC), treating people with chronic diseases accounts form 86% of our nation’s health care costs which is currently $3.2 trillion per year, or nearly $10.000 per person.

The Milken Institute issued an important benchmark report October 2, 2007 recommending a major overhaul of how America deals with chronic diseases. The most profound of these findings and recommendations were that “doctors and other health-care providers should be paid to manage and prevent chronic illnesses, instead of getting most of their income from treatments.” 

Dr. Elisabeth Rosenthal, a medical journalist who formerly worked as a medical doctor, warns that the existing health-care system too often focuses on financial incentives over health or science. Rosenthal's book, An American Sickness, examines the deeply rooted problems of the existing health-care system and offers suggestions for a way forward. She notes that under the current system, it's far more lucrative to provide a lifetime of treatments than a cure.

"One expert in the book joked ... that if we relied on the current medical market to deal with polio, we would never have a polio vaccine," Rosenthal says. "Instead we would have iron lungs in seven colors with iPhone apps."

Here is a good analogy that a friend of mine expressed to me a few days ago that really puts things in to perspective. Imagine taking your car to a mechanic and being told that the “treatment” for your automobile is going to be $1,200.

The problem won’t be fixed, but the treatment if continued will help the car function. However, the treatment may not be for every car and some cars may experience several side-effects.  But don’t worry, we have another treatment for the side-effects when you bring your car back. And then to top it all off, what if you learned that the third leading cause of total mechanical breakdowns were a result of the procedures performed by this garage? I trust many of you would seek alternative solutions for your chronic car conditions. We could always just get a new car. This is the same methodology that many of us are experiencing with our health, the problem is we can’t just get a new body, but we can change the way that we are sustaining and supporting it.

If there was ever a time for a Self Care Awakening it is NOW.  

How about not having the problem to begin with? How about having a preventative maintenance program? How about more natural and less invasive ways to help with a condition than just treating and masking the problem? How about solutions with side-benefits instead of side-effects?

The four main principles of the Self Care Awakening are not a panacea for all chronic conditions. There are many other factors involved depending on the disease being examined. However, these principles are vital to the health of us all irrespective of our current status of health.

All can benefit from reducing our body burden of toxic chemicals, being hydrated, well rested and maintaining a healthy weight.

Chronic disease is not a normal part of life. Up to 80% of chronic conditions can be prevented. My hopes are that this information and corresponding Self Care presentations have enlightened and empowered anyone to employ and share our battle cry for the Self Care Awakening,

Be Healthy by Choice, not by Chance.

Health Care Crisis: Pt. 1

Health Care Crisis

Our nation faces a health crisis due to the increasing burden of chronic disease. Currently, 7 of the 10 leading causes of death in the United States are chronic diseases, and almost 50% of Americans live with at least one chronic illness. People who suffer from chronic diseases such as heart disease, stroke, diabetes, cancer, obesity, and arthritis experience limitations in function, health, activity, and work, affecting the quality of their lives as well as the lives of their families.

Health care is on track to be our nation’s biggest industry. As a share of the nation's Gross Domestic Product, health spending accounted for 17.8 percent in 2015, and U.S. health-care spending increased 5.8 percent to reach $3.2 trillion per year, or nearly $10.000 per person. This figure is more than two-and-a-half times more than the other countries of the world. What drives this business is treating and managing chronic disease, basically sick care. According to the Centers for Disease Control and Prevention (CDC), treating people with chronic diseases accounts form 86% of our nation’s health care costs. I find this totally unacceptable given that 80% of these diseases are preventable.

The U.S. spends more on health care than any other country, yet we are rated last in health care when compared to Australia, Canada, France, Germany, the Netherlands, New Zealand, Norway, Sweden, Switzerland, and the United Kingdom.  A recent report by the Commonwealth Fund finds Americans are more likely than people in other countries to have more than one chronic condition such as arthritis, heart disease, asthma, high blood pressure or diabetes. It found 28 percent of Americans have multiple chronic conditions, compared to 14 percent in Britain and the Netherlands, 18 percent in France and 22 percent in Canada.

Nearly 70% of our population are on some type of prescription medication. We fill over 4.3 billion prescriptions per year. Many chronic and degenerative conditions are becoming epidemic and the United States currently leads the world in almost every disease and chronic condition.  Although the U.S represents 4.4% of the world’s population, we consume 75% of the world’s pharmaceutical drugs.

The best business strategy is to grow your customer base, and then convert them to repeat or permanent customers. The treatment of chronic conditions with pharmaceutical management has epitomized this strategy. Noted economist Paul Zane Pilzer makes this disconcerting deduction:

“It is more profitable for medical suppliers to produce products consumers use for the rest of their lives than to make products that a consumer might use only once.   Invariably, this means developing products that treat the symptoms of diseases rather than the cause or the cure.”

In the strict terms of dollars and cents, comedian Dick Gregory is accurate when he suspiciously states when describing the pharmaceutical industry, “Patients that don't die are good for business!” 

Drug companies spend $4 billion a year on ads to consumers shaping and contributing to our belief that there is a pill for everything. Ask your doctor about…whatever drug they are talking about? It’s what we are taught and hear multiple times a day in the media. More than 80% of those age 65+ regularly take prescription drugs, half of which take four or more.  If drugs were the answer, then we should be the healthiest people on the planet!

There is another answer and we all need to Be Healthy by Choice, not by Chance because if we leave our health to chance, chances are we are not going to be healthy.

To be continued next week…

My Personal Self Care Awakening

This Sounds All too Familiar

Some 20 years ago, I came to an awakening regarding my own health and well-being. I was in my mid 40’s and was starting to exhibit some health challenges that many other people do at that age. I was overweight, over worked and over stressed. I was dealing with signs of hypertension and just didn’t seem to have the energy I was used to. I had trouble sleeping and at best 4 or 5 hours was all I could manage or had the time for. My joints ached and I suffered from a whiplash injury that short of pharmaceutical intervention or surgery I was told by many physicians to learn to live with. Does this sound all too familiar?

By happenstance while working and traveling in Asia, I was introduced to a Japanese company, Nikken. The physical therapist that was telling me about it said that their products in his experience may be able to help me. As a physiologist, I was very skeptical as to any “alternative” modalities, although I’m not sure why I was so skeptical, other than my science brain saying show me the research.  I politely, or maybe not so politely, told the young man, that I was not interested in what he was selling. Upon returning home from the trip, I noticed a short article in our weekly newspaper talking about this same Japanese company helping people all over the world with their products. I found this more than coincidental and it sparked me to at least check out what they were talking about. It also made me wonder, why did I have an opinion about these products and technologies with no real knowledge of them or their efficacy. This second exposure to Nikken prompted me to do a literature search on magnetic therapy and the results were astounding to me. I also noticed that aver 60% of the papers I read were published in veterinary journals. I thought this very profound as animals cannot experience a placebo effect. 

I purchased a few Nikken magnetic products just to see if they could help with my neck issues. I had experienced very little flexibility, discomfort and radial numbness down both arms for over three years.  My injury was a classic whiplash, and doctors had told me that by the time I was fifty, I would want a surgery due to increase arthritic complications and conditions.

My Personal Self Care Awakening

I must honestly say, that I didn’t think the products would work or at best they might help a little. Much to my surprise, a few short weeks after using the products my neck had more flexibility and my hands and arms were no longer numb. It is nearly 20 years later, and no surgery and no neck problems, no arm or hand numbness.

This experience gave me a good appreciation for natural methods to help deal with health issues or more importantly prevent them all together. It fostered the idea of the Self Care Awakening.

I appreciate the honor of been called the Self Care Ambassador by my peers, I also appreciate being an advocate for products and technologies to accomplish our goal of Being Healthy by Choice, not by Chance.

Self Care Awakening is about a few very simple concepts. It is about Being Healthy by Choice and not by Chance. The reality is, if we leave our health to chance, chances are that we are not going to be healthy.

The major impetus for the Self Care Awakening is to bring this and other aspects of good health to light.

First, that chronic disease is not a normal part of life. How many times have we heard someone say, “That’s just part of getting older”, as if the headaches, joint/back problems, weight gain, blood sugar problems, memory problems (and the list can go on and on) are just a “normal part” of life.

Here is a paraphrase of a recent advertisement from what use to be our corner drug store and is now called your local wellness center. The advertisement says, “there are 26 million Americans with diabetes, and 74 million are at risk, don’t worry, we can treat and manage your diabetes so you can lead a normal productive life”. I almost fell out of my chair when I first heard this commercial. Then I got angry. It is a brainwashing, inferring that chronic disease is a normal part of life. It is not. The World Health Organization (WHO) and the Centers for Disease control (CDC) estimate that as high as 80% of our world’s biggest killers can be prevented. I concur and am of the belief that just a few simple self care principles can lead to a vibrant heathy life.

Be Healthy by Choice and not by Chance

Autumn Skincare Tips

Autumn Skincare Tips

By: Nikken

As daunting as the onset of colder weather may be, autumn is an ideal time to correct any summer skin damage that has occurred and to prepare for winter. So here are some tips on how to maintain a hydrated healthy complexion during autumn and the coming winter months when skin tends to lose moisture.

1. To start the process of rebuilding dry, flakey skin resulting from sun, chlorine and saltwater, incorporate exfoliation into your skin regimen. Choose a scrub/exfoliant that sloughs off dead skin but is gentle and helps stimulate natural oil production. Use True Elements® Radiance Scrub once or twice a week to buff the skin. This gentle facial scrub helps remove dead skin cells and allow the seaweed extracts to help boost hydration and energize the skin.
2. Do not use artificially fragrant soap on your face because they contain sulfates and other chemicals and dyes. Instead, use True Elements® Velvet Cleansing Milk. It doesn’t contain any synthetic fragrances, parabens, mineral oils, phthalates, artificial coloring or preservatives. You get a gentle cleanser that works with your natural pH balance and natural enriching oils that nourish the skin while removing impurities.
3. Use a soothing mask that deeply nourishes the skin. True Elements® Nutritional Mask helps stimulate the synthesis of collagen that might have broken down with overexposure to the sun. Hyaluronic acid helps plump up the skin while seaweed extracts help re-energize to restore brightness.
4. As the air becomes drier, be sure to use a cream-based moisturizer to help reduce water loss from the skin. True Elements® Nourishing Face Cream is specifically formulated to moisturize the upper epidermis and to help soften and smooth the skin.
5. What goes in your body affects the appearance of the skin as well what goes on it. Make sure to drink lots of water. Always bring your PiMag® Sport Bottle  with you. Eat plenty of fruit and vegetables, lean proteins and healthy oils. Stay on the Active Wellness eating regimen. Remember, Everyday Weight Management is a lifestyle for a lifetime. Stay away from sugar as it’s known to be inflammatory and may adversely affect your skin as well.

Be Healthy by Choice and not by Chance

Fight Sleep Deficiency with Healthy Choices

Sleep Deficiency

Chronic sleep deficiency is a problem for many people. According to the Centers for Disease Control (CDC) more than a third of American adults are not getting enough sleep on a regular basis. Lack of sleep can have serious impacts on our health. Glucose metabolism declines 30-40% resulting in weight gain and a larger waistline.  We become fatigued faster than when we have a full night’s sleep.  Two days with sleep restriction leads to a threefold increase of lapse in attention and reaction to situations. Sleep insufficiency is linked to motor vehicle crashes, industrial disasters, and medical and other occupational errors. Unintentionally falling asleep, nodding off while driving, and having difficulty performing daily tasks because of sleepiness contribute to these hazardous outcomes. Persons experiencing sleep insufficiency are also more likely to suffer from chronic diseases such as hypertension, diabetes, depression, and obesity, as well as cancer, increased mortality, and reduced quality of life and productivity. Sleep deficiency may be caused by broad scale societal factors such as round-the-clock access to technology and work schedules, but sleep disorders such as insomnia or obstructive sleep apnea also play an important role.  An estimated 50-70 million US adults have sleep or wakefulness disorders.

Cognitive performance after less than six hours of sleep is equivalent to getting no sleep for 48 straight hours.  Cognitive performance relates to mental processes of perception, memory, judgment, and reasoning. 

A 2017 study commissioned by the University of Washington Health Sciences concluded chronic sleep deprivation suppresses the immune system. Simply stated, people get sick more often when they don’t get enough sleep. Dr. Nathaniel Watson, co-director of the UW Medicine Sleep Center at Harborview Medical Center states, “What we show is that the immune system functions best when it gets enough sleep. Seven or more hours of sleep is recommended for optimal health.”

How Much Sleep Do We Need and are We Getting Enough?

How much sleep we need varies between individuals but generally changes with age. The National Institutes of Health suggests that school-age children need at least 10 hours of sleep daily, teens need 9-10 hours, and adults need 7-8 hours.

“Sleep is the most under-appreciated health crisis in America,” states Dr. Mehmet Oz, host of “The Dr. Oz Show”. In conjunction with ResMed,  Dr. Oz and ResMed gathered sleep statistics from 20,000 people representing over 1.5 million nights’ worth of sleep. Their findings demonstrate that sleep is chronically neglected by most Americans.

Observations from the data collected includes:

• 79% of the population sleeps less than the 7 hours recommended by the American Academy of Sleep Medicine – Most Americans sleep one hour less. To put this in context, a recent study by AAA reported that sleeping as little as one hour less than recommended doubles the risk of a traffic accident.

• Women sleep longer than men – Men average 5 hours, 45 minutes, while women average 6 hours, 9 minutes.

• On average, Americans go to bed at 10:21 pm and wake up at 7:41 am. People in the Pacific time zone go to bed the latest, at 11:17 p.m., and people in the Eastern time zone wake up the earliest at 7:40 a.m.

• Exercise is good for sleep – Any amount is helpful, but the optimal amount is 30 minutes, which correlates with 14 minutes of extra sleep per night.

• Caffeine – Three or fewer cups of coffee didn’t notably affect average sleep time, but those who drank four cups or more slept 26 minutes less.

• Alcohol – Those who had one or two drinks slept an average of 16 minutes more than people who had more than two drinks – or none.

• Children can be both good and bad for sleep – Men with 0-1 children get the most sleep, and women with 2-3 children get the most sleep. Having more children seems to impact men more – they lose 45 minutes of sleep per night with 4 or more children, whereas women with 4 or more children only lose 25 minutes.

• Mattresses matter –The type of mattress people sleep on appears to make an average difference of 20 minutes sleep per night.

• Common sleep problems – Excessive fatigue during the day and taking too long to fall asleep were the most common reported issues. Waking up in the middle of the night is also a major problem for many Americans.

• Sleep aids – 50% of study participants reported using a mix of two or more sleep aids per night, such as prescription medications, over the counter sleeping pills and herbal remedies/food supplements for sleep.

Sleep is an essential physiological process, 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 is our most productive time of our day.

William C. Dement, M.D., Ph.D., Stanford University, is the one of the world’s leading scientists 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.”

Sleep Matters and getting enough sleep is one way that we all can be healthier, more productive and happier.

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.

Be Healthy by Choice and not by Chance

If Mother Nature Poured You a Glass of Water...

If Mother Nature Poured You a Glass of Water...

The solution to our global water issues and the plastic pollution of our planet is very complex and people often wonder what can they do as individuals to make a positive impact. One thing we all can do is to not to contribute to landfills by filtering tap water rather than purchasing bottled water. In recent blogs we have talked about the pollution problem with bottled water and about how to choose a water filtration system.

Waterfall for Healthy Water

Filtering our tap water is convenient, cost effective and the best way to provide ourselves and our families with healthy water. Our personal choice for water filtration is the Nikken Waterfall. Imagine if we could create fresh spring water in our own home or office? This is the strategy behind the Nikken Waterfall.  The Nikken Waterfall System is an advanced, technically sophisticated, well designed countertop home filtration system that converts tap water into fresh spring-like water. Using a multi-stage filtration process which cleans, alkalizes, mineralizes, ionizes, energizes and oxygenates the water, the Waterfall produces a light, velvety fresh-tasting water which is highly absorbable and healthy.

Put simply, the Waterfall produces water the way nature intended water to be. Free of contaminants but maintaining an alkaline pH with minerals that are added back after the filtration process. The water is run through a magnetic field that provides a water structure as it occurs in nature.

The Waterfall Gravity Water System has a modern, compact profile and fits conveniently into most kitchen environments. All Nikken water products are designed to the highest standards, using non-leaching, and free of BPA and other estrogenic chemicals. With its Gold Seal of Approval from the Water Quality Association, the Waterfall meets rigorous standards for performance, capacity, and integrity, removing a variety of drinking water contaminants.

The Nikken Waterfall meets contaminant-reduction specifications of National Sanitary Foundation (NSF) Standards 42 and 53 and reduces objectionable tastes, odors, colors, aesthetic chlorine, chloramines, VOCs and mercury from municipally treated tap water. This is considerably better performance than you'd get with many conventional faucet or pitcher--type or water filters. The filtration efficiency is equivalent to more complex and expensive water filtration systems costing $1000’s of dollars.

The water tank components are bio-degradable plastics that will not leach potentially harmful chemicals into the contents of the tank. Nor will they release these chemicals into the soil.  The Waterfall is environmentally responsible in several ways. It reduces the number of discarded plastic water bottles that become trash in landfills. This also decreases consumption of fossil fuels used in manufacturing those bottles. The waterfall is made with recyclable and biodegradable materials, including a polymer that does not leach chemicals into water as some plastics will. 

Features and Benefits that we like most about our Waterfall:

·      Simple operation

·      Multiple-stage filtering process, advanced water-contaminant reducing technology

·      Certified filtration to reduce contaminants, NSF Certification

·      Gold Seal of Approval from the Water Quality Association

·      Natural, gravity-fed filtration – no need for electricity

·      Minerals added back to adjust pH to create alkaline water

·      Filter life LED indicator (The filter-life LED indicator turns from green to red when it is time to replace the filter)

·      Fits perfectly onto kitchen counter-top

·      Non-leaching and BPA free materials

·      Made of bio-degradable plastics for no environmental impact

·      Ease of operation and maintenance

·      Cost effective solution for healthy water

·      Does not require a power source which makes it perfect for power outages or travel

The Waterfall is good for your family, your pocketbook and our planet!

Find out more from your Nikken Wellness Consultant. 

Be Healthy by Choice, not by Chance.

The Hot and Cold of Working Out

The Hot and Cold of Working Out

By: Nikken

Some like it hot and some like it cold but both need to take special precautions to be healthy by choice and not by chance. 

The United States and many other countries are dealing with an increase, or even a prevalence of, obesity. Exercise and diet are the two basic ways to prevent or overcome this epidemic. In the United States, physicians refer to “Physical Activity” (PA) goals as the easy and affordable prescription for maintaining a healthy weight and more often than not, recommend outdoor exercise, which combines fresh air with mobility.

Weather conditions have an effect on whether an individual stays motivated to exercise outdoors. For example, not everyone will want to exercise outdoors during rain, snow or extremely hot or cold conditions. Working out under hot weather conditions can lead to a number of illnesses, including heat cramps, exhaustion and heatstroke. These occur when the body’s cooling system fails to function due to extreme heat and humidity, sweating profusely or not drinking enough fluids. The rule of thumb for outdoor activities during extremely hot weather is to avoid the hours immediately before and after the noon hour, and to stay hydrated throughout your exercise routine.

Exercising in cold weather not only helps keep extra pounds at bay but also can help combat the winter blues. As explained by Dr. Keven Plancher, head of Plancher Orthopaedics & Sports Medicine in New York City to Women’s Health magazine, “All exercise can increase your levels of those feel-good hormones, endorphins. But because your body has to work harder in the cold, your endorphin production is boosted even more, leading to a happier state of mind.”1 Women’s Health also points out that a workout outside—even when the air is cold—can give you some much-needed sun exposure in the dark winter months, which will boost your mood as well.2

Cooler weather actually helps motivate people to do cardio workouts, because running, biking, hiking and so forth are all activities that produce heat. Even walking is suited for cooler temperatures. Low temperatures tend to make the heart work harder to keep the body at a stable temperature, so people with heart disease are advised to take caution when participating in strenuous activities during extremely cold conditions.3 Again, always stay hydrated.

To help stay motivated and consistent on an Active Wellness lifestyle, here are some tips:

1.     Eat healthy carbs a couple of hours before strenuous activities to keep your body warm and energetic. This also helps prevent fatigue.

2.     Do not drink caffeinated beverages before working out, because they can cause dehydration.

3.     Keep an energy bar on hand, especially when you know you will be exercising intensely or for a long period of time.

4.     Drink water or beverages with electrolytes before, during and after your workout to avoid cramping and dizziness. The PiMag® Sport Bottle is ideal with its built-in water filter.

5.     Set exercise/weight goals and write them down.

6.     Reward yourself periodically as you achieve your goals, but not with food, so you don’t associate pleasure only with edible treats.

7.     Wear KenkoTherm® Support Wraps and KenkoTherm DUK® Tape to help your muscles and joints stay warm and stable.

Sources used:

1. https://www.bustle.com/articles/174136-8-weird-ways-weather-affects-your-workout
2. https://www.bustle.com/articles/174136-8-weird-ways-weather-affects-your-workout
3. http://www.livestrong.com/article/367353-how-does-the-temperature-affect-cardio-workouts/

The Plastics Problem

Plastic, Plastic Everywhere: The Plastics Problem

In Mike Nichols film “The Graduate”, young college grad, Ben Braddock is given one word of advice for the future by Mr. McGuire, Plastics. As it turns out Mr. McGuire was quite prophetic, plastics are everywhere. It may have been good business advice but not necessarily good advice for our health or the health of our planet. Plastic is used pervasively but for this post I will concentrate on plastic water bottles. Many people are aware of the negative health and environmental impacts associated with plastic bottled water.

Environmental Burden

The effect of plastic bottles on our environment has been documented and although we have an awareness of the problem it is getting worse not better. There are over 100 million plastic bottles used each day globally and nearly 80% of these end up in our landfills. This means that only 20% are recycled. Approximately 1500 bottles end up in landfills and the ocean every second accounting for 2 million tons of plastic bottles that are landfilled each year.  It takes 700 years before plastic bottles start to decompose and can take up to 1000 years to fully decompose. Virtually every piece of plastic that was ever made still exists in some shape or form (except for the small amount that has been incinerated).

According to the Ocean Conservatory, plastic bottles and plastic bags are the most prevalent form of pollution found on our beaches and in our oceans, every square mile of the ocean has over 46,000 pieces of floating plastic. Ten percent of the plastic manufactured worldwide ends up in the ocean, the majority of that settling on the ocean floor where it will never degrade.

Up to 13 million tons of plastic ends up in the world’s oceans each year to be ingested by sea birds, fish and other organisms. According to the Ellen MacArthur Foundation by 2050 the ocean will contain more plastic by weight than fish.

Some of it is already finding its way into the human food chain. Scientists at Ghent University in Belgium recently calculated people who eat seafood ingest up to 11,000 tiny pieces of plastic every year. Last August, the results of a study by Plymouth University reported plastic was found in a third of UK-caught fish, including cod, haddock, mackerel and shellfish. Last year, the European Food Safety Authority called for urgent research, citing increasing concern for human health and food safety “given the potential for microplastic pollution in edible tissues of commercial fish”.

Consumption of natural resources related to plastic water bottles is another concern. Producing the bottles for American consumption required the equivalent of more than 17 million barrels of oil and an additional 18 million barrels are used to transport the bottled water. More energy is needed to fill the bottles with water at the factory, move it by truck, cool it in grocery stores or home refrigerators, and recover, recycle, or throw away the empty bottles. The Pacific Institute estimates that the total amount of energy embedded in our use of bottled water can be as high as the equivalent of filling a plastic bottle one quarter full of oil. Bottling water also wastes water, it takes three gallons of water to produce one gallon of bottled water.  Key environmental issues with bottled water, according to environmentalist David Suzuki, are waste and uncertainty over the long-term health effects created by plastic. "Not only does bottled water lead to unbelievable pollution…but plastic has chemicals in it. Plastics are ubiquitous. I don't believe that plastics are not involved in a great deal of the health problems that we face today."

Any way you look at it, bottling water is a tremendous waste as far as resources and a major contributor to the pollution of our planet.

Health Effects: Our Body Burden

As I have written before (The Body Burden) it is estimated that each one of us carry an average of over 200 toxic chemicals in our body. Everybody is being exposed to some degree at any given time from gestation through death to toxic chemicals from plastics. Plastic bottles are known to release harmful chemicals such as Bisphenol A. BPA is an industrial chemical that has been used to make certain plastics and resins since the 1960s. BPA is found in polycarbonate plastics and epoxy resins. Polycarbonate plastics are commonly used in containers that store food and beverages, such as water bottles. BPA is one of many man-made chemicals classified as endocrine disruptors, which alter the function of the endocrine system by mimicking the role of the body's natural hormones.

A study of 77 Harvard College students found one week of drinking water from polycarbonate bottles increased the levels of BPA in by two-thirds (1). This suggests that regular consumption of water from such bottles significantly increases exposure to BPA. Bio-monitoring by the Center for Disease Control and other studies have detected levels of bisphenol A in the urine of 95% of the adult population of the United States.  

Health problems associated with BPA’s include, overweight, early puberty, hypertension, ADHD, heart disease, liver failure, breast and prostate cancer to name a few.

One other contaminant that is associated with plastic bottled water is antimony. Antimony is a regulated contaminant that poses both acute and chronic health effects in drinking water. In small doses, antimony can cause nausea, dizziness and depression. In large doses, it can be fatal. The longer water is stored in plastic bottles, the higher the concentration of a potentially harmful chemicals can be, a recent study states.

Given the environmental impact of bottled water, the potential health risks that we know of, and the potential for risks we may not be aware of warrants serious consideration as to your choice for water.

When we consume bottled water, we pay far too much for it in terms of expense, our health and the health of our planet. Skipping the bottle is one step toward Being Healthy by Choice.

Visit the H2O shop for environmentally safe bottled water alternatives. 

The Great Alkaline Water Debate

What is Alkaline Water?

Water is our most essential nutrient and is vital to our survival and good health. You may know that two-thirds of your body is water, however, in terms of the number of molecules, your body consists of over 99 percent water molecules! Because water is so vital to our health, the type and quality of water we take into our body is very important.

I have written before that filtering tap water is the best way to get healthy water, see What to Look for in a Water Filtration System. Basically, when treating water for drinking, we should “take out the bad” and “leave in the good.”. We want to remove toxic chemicals and impurities then add back the essential minerals that nature intended to be in water.

Water from natural springs have been highly sought after for centuries because those who drank it claimed it had amazing health-restorative abilities. There are many natural springs on Earth where this has been observed. Tlacote, Mexico, Nordenau, Germany, Nadana Village, India, Yankalilla, Australia, The Himalayan Mountains in China and recently in Vilcabamba, Ecuador. It is of note and interest that indigenous people that consume these waters display exceptional health and longevity where people are reported to live to 100 to 135 years of age. All these waters in their natural state are alkaline. The alkalinity is due to minerals in the water including calcium, silica, potassium, magnesium, and bicarbonate.

The “alkaline” in alkaline water refers to its pH level. The pH level is a number that measures how acidic or alkaline a substance is on a scale of 0 to 14. For example, something with a pH of 1 would be very acidic, and something with a pH of 13 would be very alkaline. Alkaline water has a higher pH level than regular drinking water. Because of this, some advocates of alkaline water believe it can neutralize the acid in your body. Normal drinking water generally has a neutral pH of 7. Alkaline water typically has a pH of 8 or 9.

Alkaline Water Debate

There has been much debate as to whether drinking alkaline water is healthier than drinking pH neutral water (7.0) or acidic water (less than 7.0).  There are scientific studies that report benefits and those that do not. Those in favor of alkaline water claim it provides a range of health benefits. Namely, that it boosts the metabolism, reduces bone loss and slows the aging process, and metabolizes nutrients easier by neutralizing acid in the blood that causes disease. They believe low-grade acidosis may not always be detected with testing, leaving your body to suffer the consequences. The opposing side agrees there might be benefits but is unsure whether the benefits come from the high-pH-level alkaline water itself or the minerals it contains. 

One recent and interesting study in mice, Alkaline Water and Longevity: A Murine Study, reported, “statistical analysis revealed that alkaline water provides higher longevity in terms of “deceleration aging factor” as it increases the survival functions when compared with control group; namely, animals belonging to the population treated with alkaline water resulted in a longer lifespan.” Evid Based Complement Alternat Med. 2016; 2016: 3084126.

I suggest that a little common sense regarding this debate is the answer. Alkaline water is water that’s less acidic than tap water, filtered water, and most bottled waters. Concentrating on the pH level of our water might be not be the aspect we want to focus on.  If alkaline water is healthier, that is intrinsically due more to the minerals it contains rather than its pH level. This means it is rich in alkalizing minerals that our bodies need. Yes, we can get minerals from the food we eat and many health and nutrition experts advocate alkaline diets. Drinking alkaline water seems a simple and efficient way of providing minerals in addition to our food choices. Also, we absorb minerals more efficiently from water than we do food.

In nature, water flows down mountain streams and picks up minerals from rocks in the stream to give it it’s alkalinity. Water filtration systems that create naturally alkaline water work the same way.

Water is not just a beverage choice, it is our most essential nutrient. Drinking half your weight in ounces per day of healthy water is one aspect of Being Healthy by Choice, not by Chance.

What to Look for in a Water Filtration System

What to Look for in a Water Filtration System

We all need water, as I say, “Water is not just a beverage choice, it is our most essential nutrient”.  Replacing our daily water needs is paramount to being Healthy by Choice. If you are a fan of The Impetus you are already aware that bottled water is not the choice I recommend (see Is Bottled Water Healthier than Tap Water). Given that tap water is 2000 times less expensive than bottled water and that municipal tap water is monitored and regulated, the healthy choice is to filter your tap water.

There are many choices for home water filtration. Each person’s needs and expectations are different. The best water filter for you depends on what's in your water and what you want to remove. For many people, an aesthetic choice for improving taste and smell is all they are interested in, but for those wanting healthy water, removal of noxious contaminants and chemicals is imperative. Cost is a major concern and can range from inexpensive pitchers, faucet mount systems and refrigerator door filters, ($20 to $100) for aesthetic concerns to high priced under-counter or whole house systems ($1000 up) for improving taste and smell and removal of toxic substances. Each can have their merits and shortcomings.

The Most Important Aspect is Removal of Harmful Chemicals

I think the most important aspect when deciding on a system for healthy water is the removal of harmful chemicals and contaminants. Forty-four percent of the US population relies on groundwater for its drinking water supply, according to the National Ground Water Association, groundwater is at risk of pesticides, solvents, heavy metals, and volatile organic compounds that have seeped into the water table. Any company can say that its water filter removes contaminants, but the average person doesn’t have a lab or the means to confirm it’s factual. That’s why I strongly suggest getting a system that has third-party corroboration in the filters effectiveness in removing harmful substances. The American National Standards Institute (ANSI) and the National Sanitation Foundation (NSF) have set water treatment standards, and agencies like the NSF and the Water Quality Association (WQA) test against those standards. A filter certified for both NSF-42 and NSF-53 standards is recommended.

NSF-42 Filters that are certified to reduce aesthetic impurities such as chlorine and taste/odor. These can be point-of-use (under the sink, water pitcher, refrigerator, etc.) or point-of-entry (whole house) treatment systems. These filters improve taste and odor by reduction of chlorine and chloramine.

NSF-53 certifies the reduction of metals and chemicals that can affect your health. NSF-53 is a bit more complex as multiple compounds fall under this certification and they’re each certified separately. Reduction of mercury and volatile organic compounds (VOCs).

I also recommend a system that is certified NSF-372 to remove heavy metals such as lead from water. The main threats to human health from heavy metals are associated with exposure to lead, cadmium, mercury and arsenic.

 An effective way of providing yourself and your family with healthy water is filtration of tap water. There are many types of systems to accomplish this. Common methods of filtering can remove the chemicals but it also removes important minerals our bodies need. Guidelines I suggest looking for when comparing systems are advanced filtration that is corroborated and meet or exceed ANSI/NSF standards of 42 and 53.  Look for a system that adds minerals back to the water and creates a slightly alkaline water. I am also a proponent of micro-clustered water that helps with absorption and I suggest getting a system that is easy to use and maintain and cost effective.

We use a system in our home that sells for about $400 that meets all these guidelines. We use a sports bottle for healthy water on the go and filter our shower/bath water. Visit the H2O shop in the Emporium for product details. 

Not only do we want healthy choices for our bodies, but also for our planet. I advocate for systems such as these that are environmentally responsible and made with recyclable and biodegradable materials. 

What do you want in a home/on the go water filtration system? Enter a comment below. Let's chat. 

Be Healthy by Choice, not by Chance

The Beginning of Discovery

Skeptical or Cynical?

Following a recent event where I was speaking, I was approached by a woman who said she really enjoyed the Self Care Awakening talk I had given. I thanked her and asked if she had questions about the information presented. She responded with, the information was very good, but that she was a very skeptical person. For those of you that have been following Self Care and our subject matter, you might ask as I did, what is there to be skeptical about? Thankfully the teacher in me surfaced and I really wanted to know if she was skeptical or cynical. I have no issue with skepticism as it is a very important part of the discovery process.  It’s easy to confuse being a skeptic with being a cynic The word skeptic is derived from the Greek skeptikos, meaning “to inquire” or “look around.”, which is a good thing. I do take issue with a cynic, who distrusts anything that is contrary to their belief. The first thing I had to ascertain before continuing the conversation was if I was talking to skeptical or cynical individual. As the conversation continued it became apparent that she was skeptical and looking for more information to help her process the Self Care Awakening. We talked about each of the subjects that I had just presented.

Water Matters

I asked our guest if she was skeptical about being well hydrated and if drinking enough water each day to counter balance our daily loss of water (about 10 cups) was a good idea.  I referred her to “Down the Hatch”

Sleep Matters

Was she skeptical that sleep matters and we need 7.5 to 9 hours sleep a night to avoid sleep debt? That lack of quality sleep can adversely effect our health and that sleep is our most important part of our day. Referencing What Sweet Dreams are Made of…

Weight Matters

Might it be a good idea to have some measure of how much sugar we are consuming daily? And that it might be a good idea to limit that consumption to a healthy level.  Self Care Defense 101: Hidden Sugar

Environmental Toxicity and Pollution in People

Was she skeptical that we live in a toxic world and that accumulation of these toxic chemicals could influence our health? Might it be a good idea to filter our air, drinking water, bathing water and take steps through good sleep, proper hydration and limiting processed foods to lower our internal pollution, our Body Burden. The Body Burden

These may sound like simple steps to be Healthy by Choice, but sometimes the simplest ideas have the greatest skepticism. Welcome the skeptic and provide the information so they can take the next step to be Healthy by Choice. None of us can afford to be cynical enough to leave our Health to Chance.

author: Gary Lindner, Ph.D.

Your Skin, The Bare Truth

Our skin is our first line of defense.

The skin is only a few millimeters thick yet is by far the largest organ in the body, with a total area of about 20 square feet. Amazingly, we replace our skin about every two weeks.

The skin has very important vital functions for keeping the physiological and biochemical conditions of the body in its optimum state. The most important functions of the skin are: 

1. Regulates body temperature.

2. Prevents loss of essential body fluids, and penetration of toxic substances.

3. Protection of the body from harmful effects of the sun and radiation.

4. Excretes toxic substances with sweat.

5. Mechanical support.

6. Immunological function mediated by Langerhans cells.

7. Sensory organ for touch, heat, cold, socio-sexual and emotional sensations.

8. Vitamin D synthesis from its precursors under the effect of sunlight.

The skin protects us from microbes and the elements, helps regulate body temperature, and permits the sensations of touch, heat, and cold. It stands to reason that we need to keep our skin healthy and that a quick turnover time is beneficial.

Our skin is our first line of defense and often rather than help, we hinder it with toxic chemicals in our cosmetics and personal-care products. We are often the victims of savvy marketers claiming to have a healthy product when in most cases there are thousands of chemicals in these products, many of which are being absorbed into your body. Researchers in the U.S report that one in eight of the 82,000 ingredients used in personal care products are industrial chemicals, including carcinogens, pesticides, reproductive toxins, and hormone disruptors.

The same way you look at food labels, you should do the same for labels on your personal care and beauty products. Putting chemicals on our skin or scalp may be more detrimental than ingesting them. When you eat, enzymes in the saliva and stomach break down what’s ingested and flush it out of the body. However, chemicals on the skin are absorbed into the bloodstream without any filtering or degrading. Imagine what the cumulative effects of long-term use may do.

 

 

The top 12 toxic ingredients to avoid include:

• Alcohol
• DEET (diethyltoluamide)
• DMDM (dimethyl-dimethyl) Hydantion
• Ethanolamines
• FD&C Color Pigments
• Mineral Oil
• Parabens
• Phthalates
• Sodium Lauryl Sulfate (SLS) & Sodium Laureth Sulfate (SLES)
• Synthetic Fragrances
• Toluene
• Triclosan

To limit, or avoid exposure to these chemicals, read labels, avoid heavily scented or colored products and buy certified organic products.

Be Healthy by Choice and not by Chance

author: Gary Lindner, Ph.D.

Your Amazing Body

Our bodies have the ability to repair and replace most of our tissues.

Our bodies are amazing. They have the ability to repair and replace most of our tissues. Believe it or not, your lungs are six weeks old and your taste buds just ten days! Most of the body's tissues are under constant renewal. It is believed, regardless of chronological age the average age of all the cells in an adult's body may be as young as 7 to 10 years.

We think of our bodies permanent, while most of it is in a state of constant change as old cells are discarded and new ones take their place. Each type of tissue has its own turnover time. There are over 10 trillion cells in the human body and we need to replace six billion a day to stay healthy. The body is constantly replacing old cells with new ones at the rate of millions per second. By the time you read this sentence, 50 million cells will have been replaced by others. Even as a physiologist, I find this incredible and astounding, while also reassuring that if we give our body the right tools it can heal and protect itself.

The cells lining the stomach last only five days. Red blood cells last only 120 days. Our second largest organ, our skeletal system is thought to be remodeled every 10 years. The skin is the largest organ of the body, with a total area of about 20 square feet and is replaced about every two weeks. The skin protects us from microbes and the elements, helps regulate body temperature, and permits the sensations of touch, heat, and cold. It stands to reason that we need to keep our skin healthy and that a quick turnover time is beneficial.

For many years scientists believed that the cells of the heart did not regenerate. Recently researchers at the New York Medical College found that the heart is populated with stem cells that constantly rejuvenate it at least three or four times over a lifetime.

Some of the body’s organs or tissues are thought to be as old as your chronological age. This includes cells of the brain, eyes and oocytes (ovarian eggs) Most of our cells that last a lifetime are found in the brain. “We are born with all the brain cells we'll ever have-  around 100 billion-  and most of the brain does not regenerate as it gets older”, explains John Wadley, consultant neurosurgeon at Barts and the London Hospital.

Researchers have shown that the body can renew most of its tissues, so why doesn't the regeneration keep us healthy for longer periods of time?  Some scientists think that the primary explanation is that the DNA accumulates mutations and its information is gradually degraded over time. Another theory is that stem cells, that are the source of new cells in each tissue, eventually grow feeble with age.

Regardless as to the why, it is important to appreciate the body and all the astounding things it can do. This in part is what the Self Care Awakening is all about. To renew our bodies, we need the right tools.

Self Care Awakening we look at four vital areas that lead to a healthier life.

1. Environmental toxicity and our body burden (Body Burden Matters) “the pollution in people” and what we can do personally to limit our toxic exposures and reduce our body burden of toxic chemicals.
2. Water Matters discusses the importance of hydration and what happens if we don’t drink enough water. We also talk about different choices for healthy water that we consume and bathe in.
3. Sleep Matters addresses the fact that many of us walk around every day sleep deprived. Sleep is considered by many of us to be an unproductive endeavor, when it is our most productive physiological activity.
4. Weight Matters concerns itself with primarily excess sugar consumption and what we can do to limit our intake by simple easy activities.

Stay hydrated, get quality sleep, reduce your body burden of toxic chemicals and watch your daily sugar intake are things we can all do to be Healthy by Choice. It is all about making healthy choices to provide your body with the tools it needs to heal and protect itself the way nature intended.

Be Healthy by Choice and not by Chance

author: Gary Lindner, Ph.D.

Becoming Portion Control Savvy

Healthy Portion Choices Every Day, All Day.

Portion control is at the heart of eating what you enjoy and maintaining an effective weight management program. To lose weight, you need to burn more calories than you consume. Maintaining a healthy weight requires a balance between what you consume and the energy you use. Being portion control savvy means you are satiated, energized and in control. Here are 6 easy tips to help you make healthy portion choices every day, all day.

1. Start with water. Studies show that proper hydration (we recommend drinking ½ of your body weight in ounces daily) leads to less consumption of calories. Healthy hydration is the cornerstone of self care and a great way to help you fill full faster which prevents over eating. Drink a glass of water at least 30 minutes before a meal. Bonus: water also aids the digestion.

2. Don’t skip meals. When you skip meals, your body goes into survival mode because you are risking nutrient deficiencies linked to fatigue, poor mental function, and other health concerns, therefore, your body begins to store fat. “If you routinely skip breakfast, you may be headed for trouble,” says Leah Cahill, PhD, of the Harvard School of Public Health. One of Cahill's studies found that women who skipped breakfast regularly had a 20% increased risk of developing type 2 diabetes. Another of her studies—this one in men—linked going without a morning meal to heart disease. "Our bodies need to be fed food regularly in order to maintain healthy levels of blood lipids such as cholesterol, hormones such as insulin, and normal blood pressure," Cahill says. You may also over indulge at the next meal which throws your body out of balance.

Instead of skipping meals try a healthy meal replacement protein shake but do your research when choosing a shake. You may also want to add a small portion of protein like a hard-boiled egg to aid in curbing your appetite.

3. Use approximation. Don’t sweat not being able to accurately measure a serving size instead learn some helpful approximation tips. For example, a healthy serving size of lean meat is approximately the size of a deck of cards. Use your hand. 1 cup is about the size of your fist and 1-2 ounces of a food like nuts or pretzels = your cupped hand. Although, this seems small when paired with other healthy portions you will be satisfied.

4. Divide and conquer. Divide your dinner plate down the middle. Then fill 50% of your plate with vegetables. Divide the other half of your plate again into two 25% sections. Use one section for your protein and the other 25% section fill with a healthy starch like brown rice. The more color you can get on your plate the healthier the meal.

5. Know your measurements. We tend to choose our food based on calories, and that is a good thing, but we often ignore serving sizes. Try to stick to the serving size by measuring out your meal or healthy snack.

6. The dining out conundrum. A review published in 2013 stated that larger plates of food can lead to us eating up lead to 45% more than what our average intake would be. This can be managed by eating only half of what is on your plate and then taking home the other half. You can even take this a step further by asking your server to box up half of your meal before it reaches you, thus eliminating the temptation to over eat.

More Healthy Choices

We recommend you watch our short 3 minute video "Weight Matters: The 1st Few Pounds" then explore even more healthy choices with "Weight Matters." 

Be Healthy by Choice and not by Chance.

Sources used: http://www.prevention.com/weight-loss/effects-skipping-meals

San Joaquin Health "Understanding Portion Control" pg. 32 

https://www.dukedietandfitness.org/Portion-Control-Why-is-it-so-important

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. 

 

Bottled Water vs. Tap Water

Is Bottled Water Healthier than Tap Water?

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One reason that many people choose bottled water is that they think it’s a healthier choice than tap water. This is good news as many people are looking for healthier options. In fact, 2017 is the first year that bottled water sales have exceeded soda sales in the United States. Bottled water consumption in the U.S. hit 39.3 gallons per capita last year, while carbonated soft drinks fell to 38.5 gallons, marking the first time that soda was knocked off the top spot.

More than one-quarter of bottled water revenue last year was shared by the soda giants Coca-Cola Co. and PepsiCo which sell Dasani and Aquafina respectively. In the four decades since the launch of Perrier water in the U.S., consumption of bottled water surged 2,700%, from 354 million gallons in 1976 to 11.7 billion gallons in 2015, according to the International Bottled Water Association.

Ok, some people are making healthier choices to drink water instead of soda, but is their choice to drink bottled water rather than tap water fact founded or just the results of good marketing by bottled water companies. People are led to believe that bottled water is spring water with the advertisements and labels portraying pristine mountain streams, waterfalls, or glacial Alpine landscapes. However, nearly 50% off all bottled water is tap water, according to Peter Gleick, a scientist and author of “Bottled and Sold: The Story Behind Our Obsession with Bottled Water.”

Contrary to the image of purity advertised by the bottled water industry, bottled water may contain a lot more than simple H2O. In 2008, testing commissioned by Environmental Working Group (EWG), found 38 pollutants in 10 brands of bottled water, including disinfection byproducts, industrial chemicals, radioactivity and bacteria. Two of the brands tested bore the chemical signature of municipal tap water, meaning that they were chemically indistinguishable from what comes from the faucet.

In 2008, scientists at Texas Southern University evaluated 35 brands of bottled water and found that four were contaminated with bacteria. In 1999, the Natural Resources Defense Council tested 103 bottled waters and detected potentially worrisome contaminants, including microbes and regulated chemicals, in about 50% of the samples tested.

This is a quite disturbing from a financial standpoint as bottled water is 2,000 times more expensive than tap water. Another perspective would be going to a sandwich shop for a six-dollar sandwich and paying $12,000 dollars for that sandwich. Just because it is marketed as a healthier sandwich, would we make the same choice. No way.

Don’t we all too often trade convenience at the expense of our health?

The other reason people tell me that they choose bottled water is that it is convenient. My response to that is, don’t we all too often trade convenience at the expense of our health?

Drinking plenty of water is good for your health, but both tap and bottled water can contain contaminants that may be harmful. The best option for getting the safest water possible is to filter your tap water. There are many different types of water filters at a wide range of efficiency and pricing.  I suggest selecting a system certified by NSF International. NSF certifies drinking water filters to standards applicable to each type of treatment option. You may notice the NSF mark on a product along with numbers such as NSF/ANSI 53 or NSF/ANSI 42, which refer to the standard to which the filter has been certified. These models are designed to filter out specific contaminants, so you can purchase one based on your needs.

NSF/ANSI standard 42 is for aesthetic properties of smell and taste.  A healthy choice for a water filtration system would also conform to standard 53 for volatile organic compounds such as trihalomethane, trichloroethylene and many others. These standards should be published and readily available when deciding on which product to purchase. I would also recommend a unit that complies with NSF/ANSI standard 372 for heavy metal reduction. Just as important in removal of harmful substances is the filter systems ability to add back beneficial properties and minerals for a healthy water the way Nature intended.

Be Healthy by Choice, not by Chance. Drink half your body weight in ounces a day of good quality, healthy water.

Author: Gary Lindner, PhD

The Skinny on Organic Skincare

Let me begin with a small slice of personal skin history as I entered  my 40's  I was still searching for a skincare routine that actually worked. Myself and my contrary, fair, freckled face had not gotten along in a decade. I had been dealing with rosacea and acne (adult acne) since my early 30's which was about the time in my career I was in front of a lot of crowds either speaking or educating, which only amplified my frustration with my skin. 

So I sought professional help and we tried various topical and oral treatments. This worked to treat my conditions but it did not balance my skin. My skin was either too dry or too oily there was never any respite for my skin or my psyche. Therefore, I continued to diligently search for a solution that respected my skin. 

My search finally ended earlier this year when I tried the True Elements Marine Organic Skincare line. Our skin is our largest organ and our first line of defense so It is just as important to me what I put on my skin as what I put in my body.  I wanted an organic healthy choice but I also needed a complete line that I could afford. What really caught my eye was Marine Organic. my first thought was  marine = moisture and my skin needs non-oily moisture. Through research I also learned that organic = tough. A common myth is that organic skincare is to mild to work on tough conditions but the truth is the extra minerals work harder for your skin. While harsh chemicals have your skin fighting  in the trenches, organic skincare has you strategizing from the safety of HQ. 

The True Elements Marine Organic (TEMO) skincare line contains the seaweed extracts laminaria, chondrus and ulva. These extracts provide trace elements and minerals that boost the radiance of your skin, maintain it's moisture content, aid redness, stimulate cellular metabolism, synthesis of elastin fibers, remineralize and nourish, reenergize and improve skin viscosity. Sea Fennel also helps stimulate cellular exchanges while brown seaweeds and seawater contribute to a toning and remineralizing action. TEMO also includes an A-list of old favorites like; shea butter, sunflower seed oil and aloe. 

Hyaluronic acid in the Youth Activ Serum, Nutritional Mask and the Nourishing Face Cream helps your skin to build a moisture reserve that plumps the skin and stimulates collagen synthesis. Guys and gals, who doesn't want younger, firmer, healthier cleaner skin that doesn't involve a needle or harsh chemicals? 

The entire TEMO line is organic and certified by Ecocert which makes it good for me and the environment. Two things I love and want to keep looking great for years and years to come. 

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Visit our Organic Skincare shop and indulge in the entire True Elements Marine Organic Skincare line. 

Written by Heather Abbott, mother of 4, graphic designer, yogi and self care advocate. 

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.

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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