diet Archives — Thrifty Mommas Tips

10 Ways to Prevent Osteoporosis Now!

Paula — Sun, 17 Nov 2019 14:52:14 +0000

How to Prevent Osteoporosis post may contain affiliate links as a service to readers. According to the American Orthopaedic Association, more than 30 million Americans have a pronounced risk for developing osteoporosis, or low bone density. So, learning how to prevent osteoporosis should be top of mind for many people. Although women over the age of 65 are more likely to develop osteoporosis, this serious health problem affects men as well, and impacts nearly 10 million adults in the United States. In Canada, those statistics are also high. Two million Canadians are affected by osteoporosis. An estimated 1 in 3 women and 1 in 5 men will suffer an osteoporotic fracture during their lifetime! Even more reasons to monitor bone health and make good lifestyle choices too. How to Build Strong Bones But there are steps that can aid in preventing weak bones and lowering the risk of severe bone fractures. Here are a few steps that can help you to build stronger bones and achieve better bone health. Ten Ways to Prevent Osteoporosis and Nurture Better Bone Health Get Moving Studies show routine exercise is the most effective way to increase and maintain bone density. A regimen of brisk walks and resistance, weight-bearing exercises, such as aerobics and weight-lifting, can preserve and greatly improve bone health. Get outside more. Take more walks. Always opt for the stairs when that’s an option. Small lifestyle changes can help increase your healthy activity and potentially prevent osteoporosis. Exercise Try to get moving and exercise more on a daily basis! If you know me, then you know that this is one of my missions in life. I strive to get to the YMCA several times a week for my workouts. Weight bearing activity can be very beneficial for bone health. Consume More Vitamin D Osteoporosis is not as widespread in men as in women because the male hormone, testosterone, stimulates the formation of new bone. However, since vitamin D is an essential factor in the body’s ability to absorb calcium (and everyone needs calcium to maintain strong, healthy bones), both men and women could benefit from increasing their daily consumption of vitamin D to the recommended dose of 800 to 1,200 international units (IU). In countries like Canada, much has been written about the lack of sunlight and vitamin D and impact on health. So consider adding vitamin D to your regular daily routine in order to prevent osteoporosis. Increase Calcium Intake The National Institutes of Health (NIH) suggests an increase in calcium intake for anyone over the age of 50. Since calcium plays such a vital role in overall bone health, it is recommended that adults take 1,200 milligrams of calcium daily, in two to three divided doses. This can help prevent osteoporosis. Get The One I Take Now – > This is the Calcium and Vitamin D supplement I take daily and like a lot actually because it also has magnesium in it. Easy Foods to consume that are loaded with calcium are: almonds, milk, yogurt, cheese, broccoli, seeds, beans and lentils. Here’s a more comprehensive list of calcium rich foods. Decrease Alcohol Consumption While a little alcohol in moderation is usually fine for most individuals, consuming more than three drinks a day can have detrimental effects on bone density in the long term. Chronic and heavy drinking disrupts the body’s ability to heal bone fractures and can even suppress the formation of new bone. Let’s be honest here – if you are having more than three drinks a day your health will be impacted. Time to reevaluate. Stop Drinking Completely Additionally, scientific studies show that, over time, there is a greater chance for actual bone loss recovery after someone stops drinking completely. Quit Smoking Cigarette smoking is not good for anyone, period. People who are concerned about maintaining good health need to quit. When it comes to preventing osteoporosis, smoking increases the risk for weak bones in many ways. Toxins from tobacco disrupt the natural balance of hormones that are necessary for bone health and for building strong bones. Specifically, research points to the adverse effect smoking has on calcitonin, a hormone which contributes to bone formation. Smoking cessation has a positive impact on bone density and overall bone health. Stop smoking now. If you are struggling to quit smoking talk to your doctor or pharmacist about a stop smoking program or tool. Talk to a Doctor One note of caution about implementing any of these suggestions: Consult a medical professional first. Before making any drastic changes in diet or embarking on any physical fitness routine, check with a doctor. Ask about bone density testing, if you are concerned, and especially if you have a family history of osteoporosis. Also if, as a child, you had a specific illness that was treated by steroids you may be at higher risk. I was diagnosed with osteoporosis in my twenties due to medications I had to take as a teenager for Crohn’s disease. X-ray absorptiometry test The dual-energy X-ray absorptiometry test is one of the most accurate bone loss detection and diagnostic tests available. Investigate medication options if necessary. A Role for Medicine Consult your doctor or specialist as some medicines may help lessen risk of bone loss, contribute to bone formation. This might be an essential step to decrease any chance of debilitating bone fracture. In my late 20s I took a medication to support better bone health. I am not on that drug anymore. A Final Word About Bone Health Bone density is something that can be improved with diligence. Osteoporosis does not need to be inevitable if measures are taken to increase bone health.

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Eat Healthier Using Natural Sugar Substitutes Now

Paula — Wed, 31 Jul 2019 15:45:28 +0000

Are you striving to eat healthier? Natural sugar substitutes could help you refine your diet. Healthy eating tips frequently suggest cutting back on processed and refined foods and reducing or eliminating sugar or sugar substitutes or artificial sweeteners from diets. No big news there. With so many foods showing high fructose corn syrup on the labels–even foods one might not expect to contain sugar or a substitute like canned tomatoes or green beans—North Americans are more accustomed to the taste of sweet than probably any other flavour. Sugar, in moderation, isn’t unhealthy for most people. The problem comes with the ‘in moderation’ part. If wanting to eat less sugar and eliminate artificial sweeteners, these tips offer some alternatives to sugar. If you spend any time here at all reading my posts then you know this is one of my biggest struggles with healthy eating. I have a sweet tooth that I come by naturally. My Mom also had a sweet tooth. It’s not a huge fail or anything, but I know I can do better with respect to sugar. The last couple of years I have been researching and experimenting with ideas for natural sugar substitutes here. I’d be the first to tell you though that my healthy living process is a work in progress. So with that in mind and with the idea of fresh starts and ideas on how to become healthier, here are a few substitutes for sugar in your diet. Natural Sugar Substitutes Apple sauce Diabetics have known for years that cookies, cakes, breads and other baked goods can be cooked using natural apple sauce as the sweetener instead of sugar or a sugar alternative. Generally, the recipe would substitute each cup of sugar with one cup of apple sauce, but the milk/water/liquid content should be reduced slightly, since apple sauce is liquid and sugar is granules. Concentrated Apple Juice Used similarly to applesauce, only in things that must be cooked like sauces, concentrated apple juice will sweeten almost as well as sugar without a strong apple taste. Concentrated apple juice isn’t good for using in baking, because it’s a liquid and the batter will be too thin. See above for a better option. I often use this in the crock pot with ribs and other meats. Barley Malt Syrup About cup for cup, barley malt syrup can be used as an alternative to sugar. While it’s not as sweet as sugar, it has a distinct flavor that blends well with cereals, hot cereals, breads and other dense bread-like baked goods. Honey Honey is one of the best natural sugar alternatives, and can be used in almost any recipe, but even better than that, honey is great for sweetening hot or cold teas, hot or cold cereals, or just about anything else needing sweetened. The only downside to honey is that children under 1-2 years of age should not consume honey. Natural Sugar Substitute Products The local grocery store might be hiding some natural sugar substitute products on the shelves, but they aren’t always easy to find. A health food store will probably be easier, but will also likely cost more. Take the time to search for the sugar substitute products and ensure they are all natural before purchasing, otherwise they are no different that the artificial sweeteners. Below are some good natural sugar substitutes. Just Like Sugar This product is an all natural orange and chickory root sugar substitute. What’s good about Just Like Sugar is that it is granulated like sugar and can be measured just like sugar. This all natural sugar substitute can be purchased online or at any Whole Foods grocery store. Stevia There are several products on the market with different names that are sugar substitutes made from the stevia plant. Check the label to see how the stevia sugar substitute was made and ensure there are no other chemicals, and this is a good choice for sweetening things that do not have to be baked or cooked. Stevia doesn’t measure well for cooking. Here’s the thing though. You can easily grow a stevia plant in your garden or pot one and grow it in the house. Stevia is an easy plant for daily use. Keep all of these items away from pets though as we don’t always know how they react to our foods and plants. Foods in Place of Sugar Certain foods can be naturally sweetened by using certain foods in combination with the food. So there’s really no excuse for not being able to find natural sugar substitutes as there are many options. Bananas Bananas can sweeten just about anything, from hot or cold cereals to adding to an all-natural peanut butter sandwich. There is a high natural sugar content in bananas. Prunes Prunes are juicy and sweet, and prune juice has plenty of natural sugar. You could add prunes to most sauces. In fact, real prune juice sweetens up any meal. Prunes are great for marinades and sauces on chicken and fish too. But a word of caution – you know how much prune and prune juice your body can handle, so take care. Experiment with Natural Foods These ideas aren’t the only things out there that make a good sugar substitute, but they can provide a starting point for experimenting with natural sugar substitutes. Post may contain affiliate links as a service to my readers. I make a small commission on qualifying links. Have you found any great alternatives to sugar?

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Is A Plant-Based Diet Best for Your Heart Health?

Paula — Mon, 26 Feb 2018 14:02:28 +0000

Did you know approximately 75 million adults, or 1 in 3, have high blood pressure? Of those, about 7 out of 10 are taking at least one prescription medication to treat the condition? What if you could tackle heart health head on with diet? What would that diet look like? Dr. Stacy Mitchell Doyle is a Los Angeles-based physician, graduate of UCLA Medical School and the founder of FoodTherapyMD. This month, she is launching a consultation service called “Second Opinion.” The service is geared to help people develop a personalized, whole food plant based, prescription diet to combat chronic disorders like hypertension. Recently Dr. Stacy answered a few questions for readers at Thrifty Mommas Tips. Readers interested in diet and health will want to read this closely for information about making the commitment to a whole food plant-based diet. Question 1: 1. Can you tell me a bit about Food Therapy MD first of all? FoodTherapyMD is an online health resource for people looking for ways to achieve true health and longevity using evidence-based nutritional medicine. We promote using Whole Food, Plant-Based diets for disease reversal and prevention. FoodTherapyMD was the direct result of my frustration with traditional, pharmaceutical-based medicine. After 16 years in private practice, I realized my patients were on ever increasing doses of pharmaceuticals, but their health continued to deteriorate. Maybe at a slightly slower pace, but the result was always the same: death and disability. What I was doing was what I, and thousands of other doctors, was taught to do, and that is DISEASE MAINTENANCE. But I wasn’t interested in maintaining disease, I wanted to reverse it and prevent it from occurring in the first place. I knew there had to be a better option. Question 2: February is heart health month and I’ve been running a lot of heart health content here at Thrifty Mommas Tips. I’d love to hear a bit more about your take on impact of food on heart health? Food doesn’t just impact heart health. In fact, food is THE MOST important factor in determining the development and course of cardiovascular disease. Ignore all the conflicting stories on the internet about cholesterol and fat. That’s just noise. Focus instead on the underlying cause of heart disease, and that is CHRONIC INFLAMMATION. The inflammatory process and oxidative stress that goes on inside the heart and the sensitive lining of the vessels and arteries (called the “endothelium”) is what causes damage and destruction of the cardiovascular system. And everything you put in your mouth either CAUSES inflammation, or DECREASES inflammation. That is why a whole food, plant based diet has been repeatedly shown to REVERSE heart disease. The anti-inflammatory, antioxidant, and immune boosting properties of the phytonutrients in unrefined plant foods decreases toxic inflammation. Question 3: There are many diets out there right now. From Keto to paleo to vegan and Gluten Free. It’s hard for many people to sort through which diet is best. Why is a whole food plant based diet best for heart health? Whole Food Plant Based diets are best for heart health because it is the only diet that addresses the underlying cause of heart disease, which is chronic inflammation and decreased immune function. It is important to distinguish it from “vegan” or “vegetarian”. A Whole Food plant based diet focuses on consuming nutrient-rich, anti-inflammatory foods (such as vegetables, fruits, legumes, nuts, and seeds), and severely limits or eliminates inflammatory foods such as processed sugar and white flour, animal products (including poultry and dairy), soda, fast food, etc. This is the difference between Whole food plant based diets and vegan diets. As a vegan, you can still consume processed sugars, white pasta, soda, etc. I know of vegans who don’t eat vegetables! So the key feature of the whole food plant based diet is eating large amounts of nutrient-dense, anti-inflammatory, antioxidant foods and limiting those foods known to decrease immune function and increase oxidative stress. Question 4: Are most people doing what they need to do to build a healthy lifestyle right now? Most people are not doing nearly enough to build a healthy lifestyle. I can say that with certainty because of the rapidly growing rates of diabetes, cancer, and heart disease. These numbers aren’t going down, even though pharmaceutical prescriptions and the number of people on prescription drugs is skyrocketing. So obviously, there is a disconnect between what we think is healthy, and what actually is healthy. In order to build healthy diets and lifestyles, we should go back to basics. No complicated diets, pills, or supplements. Just making the majority of your diet unprocessed plant foods (I recommend at least 90% of your diet be unrefined or minimally refined plants, with focus on fresh fruits, veggies, legumes, etc) and limiting inflammatory, disease-promoting foods to 10% or less of your caloric intake. Zero percent is optimal, especially if you are trying to reverse an already established condition, but there is some leeway for those that feel they require small amounts of animal products to feel satisfied. [tweetthis]Is a whole food plant based diet the best option? Read more and check out @DrStacyAnn for FoodTherapyMD details. [/tweetthis] Question 5: What other diseases or conditions respond to plant-based diet? There is not a disease I can think of that cannot be improved with a Whole Foods Plant Based diet, and many can actually be reversed/eliminated. That’s because nearly all chronic disease has, as its root, a chronic inflammatory process which is predominantly caused by the foods we eat, as well as the lack of anti-inflammatory phytonutrients. Heart disease, strokes, type 2 diabetes, arthritis, lung disease, high blood pressure, many cancers, even autoimmune disorders such as Lupus, and psychiatric disorders like anxiety and depression, all respond to plant-based diets. In my experience, I see improvement within 4-6 weeks ( even sooner in diabetes and hypertension). And the decreasing of prescription drugs starts soon after. Many are able to get off pills completely, but at a minimum, the amount and number of drugs needed is reduced. Question 6: I am one of the one in three who has high blood pressure and I tried many things to manage that and to get it down. I tried low sodium, low caffeine, unprocessed foods and I increased exercise dramatically and eventually I still needed medication. Are you indicating that a whole food plant-based diet can be a means of avoiding medication if you have high blood pressure or are you saying that it’s a preventative measure for everyone else? Can you clarify? A Whole Food Plant Based diet can ABSOLUTELY be a means of avoiding medication if you have high blood pressure. In fact, in my experience, high blood pressure is one of the easiest, most responsive conditions to treat with plant-based dietary measures. Blood pressure medication stops the SYMPTOM, but doesn’t do anything to address the root cause of the high blood pressure. That is why people have strokes and heart attacks every day while their blood pressure is “controlled” on prescription drugs. Whole Food plant based diets remove the inflammatory trigger by removing those toxic foods, and then, by consuming plant foods that actually contain phytonutrients that lower blood pressure, you can stop the dependency on drugs in many cases. For example, eating nitrate rich vegetables like beets and arugula, lowers blood pressure by relaxing the blood vessels and increasing blood flow (in fact, a cup of beet juice has been proven in numerous studies to lower systolic pressure by 10 points). Hibiscus tea and pomegranates contain phytonutrients that are ACE Inhibitors, like the drugs captopril, lisinopril, and benazepril. ACE Inhibitors are the most widely prescribed drugs for high blood pressure, but consuming them in your diet is as effective without the side-effects. And for people who do not have high blood pressure, eating plant-based can definitely prevent high blood pressure at any age. [tweetthis]Still considering a change to diet and healthy habits this year? Here’s food for thought. [/tweetthis] Question 7: Can you tell me a bit more about Second Opinion? Second Opinion is the consultative arm of FoodTherapyMD. For individuals who are interested in an alternative way to manage their health, I develop “Food Prescriptions” which are tailored to a person’s specific needs and conditions. I use the unique properties in plant-based foods in order to tackle certain disease states. In addition to individuals, I also love to teach groups, including physicians and other healthcare providers, how to use and incorporate plant-based nutrition into their practices. Second Opinion is also available for corporate wellness programs, for those business owners that would like to see their employees thrive and be healthier. Question 8: Is there anything I have missed that you’d like to add? I would like to add, for those people out there that are suffering day to day with chronic illness, that there is definitely hope and a better option. But it requires work, and it requires doing something different in order to get different results. That applies to individuals, as well as our “healthcare” system in general. The rates of chronic illness and disability are skyrocketing, even with better technology and better, more expensive drugs. I believe the answer can be as simple as looking to the produce section of the grocery store instead of the pharmacy. Food For Thought Thank you to Dr Stacy for sharing her philosophy with readers this heart health month. To schedule a Second Opinion with Dr. Stacy, or to inquire about a group consultation series, interested parties can complete a brief application on the FoodTherapyMD website. You can also follow Dr Stacy here on Twitter – https://twitter.com/DoctorStacyAnn and on Facebook too – > https://www.facebook.com/FoodTherapyMD/ and Instagram as well. There are a LOT of points here that I will use to modify my diet in 2018. I’m starting with beet juice and arugula and I will also be hunting for more pomegranate and hibiscus teas. This has been a sponsored conversation which means I received compensation for sharing this important information with readers. My opinion is all my own and it is also truthful.

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Ketogenic Diet – What is It?

Paula — Thu, 11 May 2017 13:20:14 +0000

Ketogenic diet. Lately, I hear about this all the time, but what is it really? Some people say it’s amazing. Some people are skeptical. Others can’t live without pasta. But what is a ketogenic diet, really, and why is it so popular? Let’s take a look. I first heard about the ketogenic diet years ago when my older daughter was doing drama camp with a peer who had epilepsy. This particular child had daily seizures, if not more frequent. The young girl’s mom and I talked often about parenting kids with unique challenges. When she mentioned that her daughter was on the ketogenic diet I was interested due to my youngest daughter’s disability. The ketogenic diet often improves the number of seizures epileptics have. More recently I heard about the ketogenic diet with respect to people I know wanting to lose weight and change their lifestyle. I have not done this diet myself, but I am interested, as are my readers. Ketogenic Diet – What You Need to Know The Benefits of the Ketogenic Diet The ketogenic diet is one that focuses on a drastic reduction in carbohydrates and an increase in fat and, to a lesser extent, protein. It’s a high fat, moderate protein, low carb diet designed to get your body to use fat instead of carbs for fuel. By doing this, your body becomes extremely efficient at burning both the fat you consume on the diet as well as the fat that is stored in your body, which makes it good for rapid fat loss. A ketogenic diet is said to have some similarities to the Atkins diet created in 1972 which became wildly popular and controversial in the 90s and early 2000s. A ketogenic diet also relies on low sugar and low starch. So not much fruit, very few processed foods, with the goal of no processed food and high fat. About 75 % of this diet should come from fats. There are numerous variations or types of ketogenic diets. Lower Blood Sugar Because the ketogenic diet is extremely low carb, people who eat in this manner enjoy huge reductions in blood sugar and a more even blood sugar level overall. This practically eliminates insulin spikes and the associated crash that goes with them. More Efficient Energy Everyone experiences a bit of “brain fog” as the body switches over to using the keytones produced in the liver for brain energy instead of carbs. However, after that, the fog lifts as the brain gets used to using keytones, and many people actually say that they feel sharper when their brains use keytones rather than carbs. This diet is being studied still for its potential to impact neurological diseases such as Alzheimer’s and Parkinson’s disease for the better. And it also has been connected to improvements in traumatic brain injury and stroke. Possible Downsides of the Ketogenic Diet While this diet can help you loose weight – mostly fat – quickly and efficiently, it’s not for everyone. Although many otherwise healthy overweight people feel better on this diet, persons who suffer from kidney disease should not be on this diet. A diet like this is far too taxing on compromised kidneys. Likewise, there are other conditions and maladies that don’t agree with the ketogenic diet. It’s up to your doctor to decide if you can safely eat a diet like this. The Ketogenic Diet can be Excellent for Weight Loss The ketogenic diet is currently thought of as an excellent tool to loose weight and get healthy. It is still being studied for neurological benefits. However, it can be detrimental to some people, especially if you have kidney disease. Always consult with any physician before making drastic changes to lifestyle.

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GI Upset – Buscopan Calms Cramps #Giveaway ARV $170

Paula — Tue, 16 Aug 2016 10:24:40 +0000

GI upset is something I’ve had trouble with for almost as long as I can recall. Most of my readers know by now that I suffer from terrible stomach cramps if I’m not extra careful about what I eat. Although I’ve learned to live with it and I have a huge toolkit of strategies to help after 30 years, GI upset can still be a huge drain on energy and it can turn a good day upside down. While everyone else in the family can eat whatever they want, whenever they want, I have to worry about what goes into my tummy and the resulting GI upset it could cause. Buscopan can help with occasional stomach cramps, and that’s a lifesaver. What Causes Stomach Cramping Stomach cramping is a complicated thing. For instance, we all know that lots of grease and fatty food can cause GI upset, especially in people who are prone to stomach cramping. We also know that lactose intolerant people who eat dairy will pay for that with stomach pain. BUT… Did you know that healthy foods can actually cause stomach issues as well? It’s true. Lost of fructose (found in fruits) and veggies like broccoli, brussels sprouts, and cabbage can all cause GI upset! Sadly broccoli is one food I cannot handle, despite the fact that I love the vegetable. Many people suffer through the pain of trial and error as we try to figure out what’s causing our stomach cramping. Is it the old standbys – grease, fat, spicy food, alcohol, or too much coffee? Or is it actually something we’ve included in our diets to help make us healthier? [tweetthis]Enter now to win a Buscopan Gift package #giveaway worth $170 [/tweetthis] Treating the Stomach Cramping So whether you eat horribly or super healthy, you may be at risk of GI upset. It’s a bummer, but it’s true. A good way to help with stomach cramping – after eliminating some of the dietary triggers – is to combat it with Buscopan. Buscopan helps with stomach cramping of and it’s incredibly valuable to many who struggle with GI upset. Buscopan is designed to help relax the smooth muscle spasms in the stomach which cause cramping. So even when you do your best to avoid stomach cramping, Buscopan can help you out of a painful spasm-y bind by relaxing tight, cramping muscles in your entire GI tract to help ease stomach cramping and GI upset. If you have stomach cramping or GI upset issues like I do, I encourage you to pick up Buscopan, available from your pharmacist without a prescription. Save the date for a Buscopan twitter party happening August 17th at Noon. For more details follow me @inkscrblr. [tweetthis]Don’t miss this Twitter Party #BEATBellyCramps from Buscopan Aug 17th at NOON. [/tweetthis] Right now I am giving away a Buscopan gift package worth $170! For more information and details on how to enter please follow instructions. Buscopan gift package includes: Yoga Mat and Buscopan Branded Towel S’Well Water Bottle 17 oz.- Staying hydrated is important to digestive health. Low FodMAP 28 Day Plan Book- This diet has been proven to be gut-friendly. Saje Eater’s Digest – Helps to soothe light stomach upset. Roll on format. David’s Tea Peppermint Amour – Considered a natural stomach healer by many for light discomfort. Classic Mug with Tea Infuser – Tea is calming for so many reasons. Good Luck! This post has been generously sponsored by Buscopan. Entry-Form

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Stop Dieting Backwards – Prepare Your Body and Brain for Weight Loss with #ThePrime #Giveaway

Paula — Mon, 11 Jan 2016 08:13:42 +0000

This is a sponsored conversation in partnership with Harmony Books. My opinion is all my own and it is truthful. What exactly is dieting backwards? This is a question I began asking myself as soon as this new book arrived here. These early days of 2016 I’ve been reading a lot of the content coming out of a huge consumer electronics show. Many posts are focused on uncovering the next big thing – while also reflecting on what has been the most disruptive technology of the past year, even the past decade. I like that phrase a lot actually ‘disruptive technology.’ It’s got me thinking about that phrase disruptive and the book that I just read, The Prime: Prepare and Repair Your Body for Spontaneous Weight Loss by Dr. Kulreet Chaudhary. Stop Dieting Backwards The Prime is a disruptive diet, weight loss and health book that will turn what you know about diet and weight loss on its head. It encourages people to stop dieting backwards or doing food and nutrition without considering the brain and the gut. Disruptive things, books, thoughts and people can be a good thing if they improve your life, or change your thinking and your habits for the better.THE PRIME: Prepare and Repair Your Body for Spontaneous Weight Loss By Kulreet Chaudhary, MD, Integrative Neurologist, with Eve Adamson is in stores now. It was released on In January 5th. A disruptive diet book The Prime is the most disruptive diet and weight loss book you will read this year. It is thought provoking and challenges everything we know about Western concepts of medicine, nutrition, food and weight loss. The Prime will stick with you and has potential to change your life dramatically. If you have ever struggled with weight loss, you need to read this book because you have most likely been doing things backwards. If you have brain fog throughout the day and joke to yourself and your friends – hehe senior moment – or just a little ADD, you need to read The Prime. If you have digestive issues of any sort then this is a book for you to take to heart as well. There are so many parts that resonated with me. But here’s the gist of it. Your brain and gut are inextricably linked. The Prime author’s premise is one that is upheld in Ayurvedic practice that all ailments originate with the digestive tract. Gut feeds the brain and when the gut is off, or blocked or not functioning properly that can lead to other ailments and diseases. You’ve likely heard of the concept of leaky gut. Well this is leaky brain. Leaky brain, which originates with the gut, makes you less able to choose the food you need. Leaky brain will see you choosing the fast foods, the foods filled with preservatives and high fructose, glucose, sugary snacks that further impair the body and the brain. First you detoxify and fix the cravings from the ground up. Tackle the gut and the brain and weight loss will follow. I had the chance to interview the author recently. The following is the Q and A from our conversation. TMM Question 1: What motivated you to write The Prime? DR. Chaudhary: Answers: I’ve worked with patients for a decade in order to reverse neurological disorders and other chronic diseases. One consistent but unexpected result from my program was weight loss. After studying why this phenomenon was occurring so effortlessly in my patients, I realized people had a total misunderstanding of the issue surrounding weight gain and that instead of really appreciating the underlying biochemistry associated with it, they saw it as a simple calories in verses calories out problem. This lack of awareness of the true biology of weight loss not only made it extremely difficult to lose weight, but it also missed the most important red flag associated with weight gain—there is an underlying toxic inflammatory process present that is also causing the early stages of disease. TMM Question 2: You refer often to biochemistry as something that prevents people from making healthy food choices. I’m still not 100 % clear on what biochemistry means…can you clarify that term for readers too? Dr. Chaudhary Answers: When most people think of weight loss they tend to think of willpower. They think you have to have the motivation to change what you eat and go to the gym. When you think about it in terms of willpower it seems like just a simple mental task and people make the assumption that they must be lazy or unmotivated and that is why they can’t lose weight. But the reality is that there is a lot more going on than just simply a willpower issue. When I talk about biochemistry, I’m talking about what is actually happening in the brain and the gut that determines what you eat, how much energy you have, and how susceptible you are to food addictions. When we think of other addictions, like alcohol or cocaine, most people understand that there is an underlying biochemical imbalance. Certainly when we think about conditions like diabetes or multiple sclerosis, people think of underlying biological issue. What I’m showing people in this book is that weight gain as it is now occurring in our modern world is also a biochemical problem and mirrors the same toxic inflammatory process that occurs in other conditions. It’s not a willpower issue—there are biochemical changes that have occurred in the body and the brain that need to be reversed, not only to lose weight but also to reverse other damage that is simultaneously occurring in the body and brain. TMM Question 3: You noted at the start of The Prime that you were nervous when you returned to your practice with some Ayurvedic training that patients would not respond to that well. Instead they seemed to really welcome the integrated approach you brought combining Ayurvedic medicine and western medicine…do you see that as a trend in medicine in future? Do you think there will be a time when we are all more open-minded towards the concept of medicine and what the body needs to be well? Dr. Chaudhary Answers: Yes, absolutely. This is becoming much more than just a trend because of the amount of scientific research that supports these more natural approaches. Many physicians and scientists that are aware of the mountain of research supporting lifestyle medicine (which is really what Ayurvedic medicine and other ancient systems represent) are troubled with how archaic our current medical approach to disease is. So this is no longer a trend but a paradigm shift within the medical community led primarily by emerging research that is starting to impact the information being taught to medical students. The challenge with medicine is that the educational process is so long that we don’t see the impact of these changes immediately because what is happening in medical school today will really be experienced by patients in 10 years. But when you have a behind-the-scenes view of the process like I do you get to look into the crystal bowl, so to speak, into the future of medicine. What I have found is that it’s not really the general public that needs to be more open minded—they tend to be much more embracing of integrative medicine simply because it works on reducing their suffering—but rather the physicians who tend to hold onto the way they were taught before we had this new research. This is all changing as we speak and I’m very grateful to be a part of this change. TMM Question 4: I’m intending to do this and proceed through the stages but there are a few things in here that I haven’t even heard of. Triphala, haritaki, fennel seeds, cumin seeds? I’d love to get started but am curious where do I find these items? Dr. Chaudhary Answers: Even though so many of these items may seem new or exotic, they are actually very readily available. Everything is available online. The brand of triphala that I have used for years, Digest Tone, is available on Amazon and is even available at many of the Kroger’s supermarket stores. Fennel and cumin seeds are often used in cooking and can be found in many supermarkets in the spice or bulk section. If you can’t find it there, again, you can always find it on online, like on Amazon. Haritaki is an ingredient in triphala so you don’t have to buy any additional amounts—you get everything you need in triphala. We have also created a shopping cart on my website where you can by all of herbs mentioned in The Prime in one convenient place www.drkulreetchaudhary.com because I didn’t want people to have to search all over the place for reliable products in order to complete The Prime. TMM Question 5: Can any of these items above interfere with medications someone might be on already for existing digestive or other ailments? Dr. Chaudhary Answers: None of the herbs interfere with digestive medications because they are enhancing the body’s natural digestive abilities. Many people do notice that they don’t have to take as much of digestive medications such those used to treat heartburn because their heartburn naturally improves. For people with hyperthyroidism, I recommend working with your doctor when taking the ashwaganda and Brahmi and the same goes for patients on blood pressure medication when taking the guggul. The main issue with these recommendations and existing medications is that people often times don’t need as much medication once the toxic inflammation is reduced so it’s important to have labs and blood pressure reevaluated once you’ve completed the program because you may not need as much medication once you’ve completed The Prime and if you’re taking more medications than you need, it can cause symptoms as well. TMM Question 6: Talk to me about why a bigger lunch/ smaller dinner pattern makes sense when I am more inclined to skip that meal a lot of days? Dr. Chaudhary Answers: In U.S. culture, it is traditional to eat the largest meal in the evening, but this is much harder on your digestion than eating the bulk of your calories during the middle of the day, when you most require energy. This is an ancient Ayurvedic concept, but it is practiced in many other cultures as well (such as in Europe). There is some research to back this up, too, such as one study that showed that eating out of sync with your circadian rhythm, which uses more energy during the day and less energy at night, can lead to insulin resistance, obesity, and type 2 diabetes. Another study showed that eating a larger breakfast and lunch and skipping or having a small dinner resulted in more weight loss and better blood sugar control than eating six small meals during the day. On Ayurveda In Ayurveda, your agni (digestive fire) is linked to the cycles of the sun. When the sun is the strongest (at noon), that is also when your agni is the strongest in your body. Eating more at lunchtime is simply more efficient—you absorb more nutrients and create fewer toxins when your body is running at full steam. Dinnertime is when your body begins to prepare for detoxification, which predominantly occurs during the night when your body is at rest. (This is also why most people have a bowel movement in the morning—the body is expelling the waste it was processing while you slept.) If you have a large dinner, not only does it tend to disrupt sleep, but it also makes detoxification less effective because your body has to expend extra energy breaking down the food you consumed at dinner. TMM Question 7: You mention some other curious things to me – like if you digestion is weak you are cold all the time. Why is that? Dr. Chaudhary Answers: In Ayurveda, your digestion, also called agni or digestive fire, is associated with heat. In order for appropriate transformation of food to occur, you have to have good digestive fire or heat in your body. In western medicine, we have a similar concept when we discuss metabolism, which is a slightly more general term than the Ayurvedic concept of agni. Metabolism is also related to this idea of being able to generate energy in the body and one form of energy is thermal energy, which is associated with heat production. Being able to generate this form of heat energy is critical for digestion to work properly. When you lose this ability to create the proper amount of heat for digestion, it is often times accompanied with an inability to create thermal energy (heat energy) in other parts of your body as well, hence feeling cold all the time. [tweetthis]What if you are doing weight loss all wrong? #ThePrime[/tweetthis] TMM Question 8: This is a really interesting book. I enjoyed reading it and plan to keep it as a reference while I work through the process. Thank you for sharing The Prime with my readers too. What’s next for you? Dr. Chaudhary Answers: Thank you so much for your interest in the book! It’s been a joy to share with others. I am launching The Prime Club this spring for those individuals who want an even richer experience and more support as they go through this program. I want to be as available as possible to people who really want to dive into this program and get the deepest transformation possible. So I am launching The Prime Club which will couple group coaching sessions from master coaches who have completed the program under my supervision with more detailed content from me as well as live Q&A sessions with me. This program has the potential to change lives in a very meaningful way and I wanted to create a fun, supportive environment where people can take full advantage of everything The Prime has to offer. To learn more, you can go to theprimeclub.com, which will be up shortly. I am also continuing my work as Chief Medical Officer of New Practices, a medical company that is creating a new model for healthcare based on teaching patients the principles of health and personal transformation in an environment of compassion, empowering them to live in a way that promotes maximum healing and vitality. As Chief Medical Officer, I also oversee ongoing medical research to combat chronic diseases such as Alzheimer’s disease, diabetes, obesity, coronary heart disease, addictions, and more. It’s one of the most exciting professional times of my career. [tweetthis]Enter now for a chance to win a copy of #ThePrime #giveaways[/tweetthis] Many thanks to Dr. Chaudhary for taking the time to answer my questions. I have one copy of The Prime to giveaway to one US reader only. Follow the instructions to win. Good luck! Visit drkulreetchaudhary.com for more info. Follow the author on Facebook and Twitter ORDER your copy here – > The Prime Entry-Form

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Boost Your Metabolism in 4 Easy Steps

Paula — Mon, 01 Jun 2015 07:56:33 +0000

Everyone wants to lose weight and feel healthier. There are many ways to do that, but all roads start with knowing how to boost your metabolism. It’s easier than you think. All you need to do is change a few things, and you’ll be able to boost your metabolism for better health and better weight. 4 Tips to Boost Your Metabolism The problem that a lot of us have with losing and maintaining our weight is a sluggish metabolism. Once I hit 40 my metabolism hit a wall. It’s even harder now to maintain and lose weight. Plus there’s all that other awesome stuff that appears when hit 40 (like high blood pressure for instance) So how do you combat all of that? You make just a few key changes to your lifestyle to boost your metabolism. This is my new plan. Number 2 is the easiest to implement by the way. There are even half a dozen apps to remind you to drink enough water each day. 1. Diet This doesn’t mean going on a diet. It means changing your diet. Diets don’t work. In fact, diets will suppress rather than boost your metabolism. No, what we’re talking about is changing your diet to foods that will enhance your metabolic rate. Go for whole grains and fibrous vegetables, lean meats, and healthy fats. And go for a smattering of all of them at every meal. These are all power food for your body and your metabolism. They boost your metabolism because they require more energy for your body to digest and process them. 2. Water Water, water, water. It can’t be stressed enough. If you want to boost your metabolism, start drinking water. A properly hydrated body burns calories and fat more efficiently than a body without proper hydration. Think about it for a second. Our bodies are over 70% water, so if we aren’t properly hydrated, none of our body’s processes work at full capacity. That includes your metabolism. 3. Exercise I know. I know. As soon as you see the word you want to retreat, but exercise is key if you want to boost your metabolism. A good round of cardio 3 – 4 times a week is ideal. If you aren’t physically capable of rigorous exercise, even taking a walk is enough to wake up a sluggish metabolism. 4. Take Your Vitamins Just like water, your body needs vitamins to function properly. Without the right amount of vitamins and minerals, your body can’t function at full capacity. While taking vitamins won’t directly boost your metabolism, it will allow your body to do its thing to the best of its ability, which will in turn allow you to feel better and move more. It’s not as much of a climb as you think to boost your metabolism. In fact, it’s as easy as making 4 simple changes to your lifestyle to boost your metabolism and get healthier. A higher metabolism is great for weight loss as well as a general feeling of wellbeing, so follow these 4 tips to boost your metabolism and start feeling better.

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Are Your Getting Enough Fruits and Veggies? Printable Fruit and Vegetable Journal

Paula — Thu, 19 Mar 2015 05:25:43 +0000

Healthy eating and healthy living is a constant goal here. We each exercise a lot and we are a very active family in my opinion. In fact my kids are involved in many sports and we try to balance that out by building in our own sports and fitness goals and activities too. One area where we all need help though is eating. We strive to include enough fruits and vegetables daily, but don’t always get there. Eating well can be challenging for any family. There is always room for improvement. I have a brutal sweet tooth that is hard to get a handle on. But this year so far I have targeted my high blood pressure issue by making my diet over. In fact I eliminated a lot of sodium. Never ever do I add salt to anything now and I seek out foods that are lower in sodium. And also I have trimmed my caffeine consumption. So now I have dramatically reduced my coffee intake. But am I getting enough fruits and vegetables? Actually, I know I can do better with that. We squeeze salads in often but because of my Crohn’s Disease and high blood pressure I have some restrictions on food already so it can be challenging to get all the nutrients I need. Some vegetables don’t work for me and neither do some fruits. Sometimes I can fix that by adding smoothies. Do you get enough fruits and vegetables daily? Do your kids get enough servings of fruits and vegetables? Did you know that you are supposed to get 7 to 8 servings of fruits and vegetables if you are a woman and you are over age 35. If you are a kid and you are roughly my daughter’s ages 11 to 13 then you should get 5 to 6 servings. The Canada Food Guide recommendations can be found here if you are interested in more detail. Either way, regardless of your age we all need to be conscious of healthy eating and strive to add more fruits and vegetables to our diets. This printable fruit and vegetable journal can help you and your children to keep track of what you are eating and strive for healthy eating habits. I have some other printable healthy eating and food journals on Pinterest. All these printables are free by the way. To access the printable you can either right click on the above image and save to your computer and then print it out or you can download from the PDF link below. The PDF link below is typically clearer and bigger so I always recommend that. Printable Fruit and Vegetable Journal – red-green

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Eliminate Fast Food this Year #health

Paula — Sun, 04 Jan 2015 04:37:07 +0000

How To Eliminate Fast Food From Your Diet Many are bringing in the New Year with resolutions to eliminate fast food from their diets, and while it might seem hard, it’s definitely possible. With a few tips and a little bit of willpower, you can eliminate fast food and start the journey to a healthier life! Just follow these tips to help you eliminate fast food and you’ll find yourself having an easier time! Meal planning is key! In order to avoid the convenience of fast food and keep yourself from falling back on it, it’s important to meal plan. Planning your meals out takes the question out of what you’ll be eating each day and not only will it help you eliminate fast food, you’ll likely save quite a bit of money as a bonus! Take a lunch to school/work. Packing a lunch can be a pretty big game changer when you start to eliminate fast food. As long as you’re packing enough food to keep you satisfied, you won’t be tempted to run to the closest fast food joint! It’s also helpful to bring snacks throughout the day just in case you get hungry, so pack those in your lunch too! Set up a reward system. Set up a reward system for yourself and stick to it! If you avoid fast food for a week, buy yourself something nice like some new gym clothes or put the money in a savings jar towards a bigger reward. This gives you incentive to eliminate fast food from your diet and it also lets you physically see how much money you’re saving and able to put elsewhere. It can help you prioritize and even start a savings! Make your own coffee and breakfast at home. If a large part of your fast food spending and intake is at a coffee shop for breakfast, consider making your own coffee at home and opting for a healthier breakfast. You could hard boil a dozen eggs on the weekend and eat those throughout the week or even just simply scramble some eggs in the morning for breakfast! The easiest way to change up your breakfast routine and spice it up so you don’t get bored is to incorporate different vegetables in your eggs to change the flavor every day! Making your coffee at home keeps you from stopping at a coffee shop with pastries and other unhealthy breakfast foods so this is another great way to eliminate fast food from your diet! If you’ve tried to eliminate fast food from your diet, what did you find to be the hardest part? Let me know in the comments below!

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Food Makeover Free Printable

Paula — Fri, 02 Jan 2015 15:34:02 +0000

I am not a fan of the word diet. I rarely use it in the context that means weight loss and this post is not about that. This blog and this post is about considering what you need to be your healthiest version of you. Sometimes the New Year provides the perfect window to ask yourself what don’t I like about what I am doing right now? What do I need to change? Sometimes the answer is I need a better fitness routine and I need a diet makeover. This past year, in the month of September I added high blood pressure to my list of health concerns. I live in a house where there is never a dull moment. I don’t mind that, but the reality is that parenting kids with special needs has been hard on my health. When we adopted our children I made a big commitment to getting fit. So did my husband. We joined the YMCA as a family and we worked out often, sometimes together and sometimes squeezing in a half hour when the kids did swimming lessons. The fitness part is crucial. If I am not fit, I don’t feel good. I struggle with energy and my immune system is impaired when I don’t exercise. So what’s the issue? Well this past year I fell off the fitness wagon pretty much as soon as school started back. The summer was pretty decent and I maintained an exercise routine that I enjoyed that took me out of doors many days. However, school also meant an increase in workload here at my business and frankly I just didn’t have time to squeeze in the workouts anymore. My travel increased for work. My stress increased. And so did my blood pressure. In addition my diet slid badly. It is a strange reality of work at home life that I don’t eat well when working at home. So I have myself to blame for that one. I work five giant steps from the kitchen and yet I skip meals and work through lunch and then I am starving by dinner. I snack and I love sugar and salt. So, what have I done about that? Well, in December I wrote about my changing fitness and health plan prompted by the high blood pressure readings. I have also been logging my food habits. I resisted that because I hate doing logs. But a friend reminded me it’s the only really consistent and reliable way to start a food makeover. All of this has meant that I have made some great changes and I see some results already. I am not eating salt on anything. I have dropped the salt and vinegar chips. I am trying with sugar too, but that one is the hardest for me. I have the worst sweet tooth ever. I have also dramatically trimmed my caffeine intake. So, now is it going? Well I know I still need to get a better handle on stress in my life. To some degree I control my reaction to stress, but I don’t control the amount life throws at me. Right now, I focus on the things I can control about high blood pressure and health – my fitness routine, activity level and food makeover. While I am on this journey, I know many others are also likely to be embracing a similar commitment in January. So, I wanted to offer a quick gift to help you with your food makeover. This daily log is free. You can right click on it and save and print. Good Luck! What helps you to change bad eating habits? Have you ever tried a daily food log?

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