6 Best Pre-Workout Foods And Why It Is Important To Eat Them

pre-workout foodsYou know that saying “You can’t out run a bad diet?” Well, that is about as true as it gets. If we are not careful, the hours spent lifting weights and the miles accumulated on the treadmill can be wiped out in a matter of one meal. The gym helps you get fit. But the kitchen helps you lose weight.

Understanding the operational function of your body can help minimize weight loss disappointments and increase success rates. The formula for weight loss is pretty simple, right? Calories in + calories out=weight loss/gain.

If it is that straightforward, why is US still ranked as the most obese nation?

It is because we want the results and we want them NOW! And we will do anything to get there, even if it means going against the natural flow of our system. Unfortunately or fortunately, the body works on its own time. One thing is for sure, our body will NEVER let us down. All we have to do is understand it! What worked for your friend may not work for you.

We talk about how important it is to monitor heart rate during workouts to ensure optimal outcomes. Equally important is documenting food intake.  Not just how many calories are consumed in a day, but also when food is eaten, how soon before or after a workout to eat, and the types of food chosen.

If you are nutritionally depleted, the body pulls from muscle to convert to the necessary energy needed, thereby diminishing muscle mass. Muscles use glucose from carbohydrates as fuel during workouts.  Glycogen is how the body stores the glucose. Short and long intensity workouts use glycogen reserves to enhance performance and improve endurance.

Studies have also shown consuming protein, with or without carbs, one hour prior to a workout increases muscle synthesis, improves muscle growth, increases strength and lean body mass, and enhances muscle recovery.

Ideal pre-workout nutrition includes carbs as well as protein 1-3 hours prior to exercising.

Here are some quick and easy options:

  1. Protein shake. 1 cup of whey or plant based protein powder with 1 ½ cups of vanilla milk yields approximately 27gm protein.
  2. Whole grain toast with avocado slices. Excellent source of carbs layered with protein and all the good fats the body needs for a killer workout.
  3. A cup of cooked oatmeal topped with berries. Berries are full of fiber and oats release carbohydrates gradually. Due to this slow release, energy levels are kept consistent throughout your workout, meaning you can train harder for longer. They also contain Vitamin B, which helps convert carbohydrates into energy. Irish oats are often considered the best, as they are the least processed type and boast a lower glycemic load than quick-cooking and instant oats.
  4. A banana topped with 1 Tbsp of natural peanut/almond butter. This option is packed with carbohydrates and potassium, which supports nerve and muscle function.
  5. Greek yogurt with fruits. Great combo! The fruit is full of carbohydrates while Greek yogurt packs a protein-filled punch. Compared to regular yogurt, Greek yogurt has almost double the protein, fewer carbs, and half the sodium. The carbs in the fruit break down quickly and are used as fuel during your workout, while the protein is stored a little longer and is used to prevent muscle damage.
  6. Trail mix. Nuts are high in fat content, but they provide the calories and protein needed to make them a pre-workout favorite. Stay clear of the store bought brands containing chocolate or yogurt coated nuts.

Just remember when choosing the ideal pre-workout fuel, to be mindful of the calories. After all, calories add up no matter how you do the math.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieving and maintaining OPTIMAL health,  CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on FacebookTwitterLinkedIn and Pinterest.

 

 

5 Science Backed Things You Can Do To Reduce Your Risk Of Breast Cancer

breast cancerOctober has become synonymous with breast cancer awareness. Everywhere you look, pink is the color you will be sure to find.

This months’ blog is dedicated to anyone who has personally been affected or knows someone with breast cancer.

It seems every day we hear about someone else that was diagnosed. Has breast cancer really become more prevalent? Or has medical technology advanced so much that we can pick up a ‘speck’ of something with the earliest of screening? I believe the answer is a little of both.

According to The National Foundation of Cancer Research, today,  the lifetime risk of getting breast cancer is about 1 in 8 for U.S. women and 1 in 1,000 for U.S. men.

While we can never 100% prevent cancer. Let’s look at the 5 scientifically proven ways to REDUCE the chances of developing breast cancer in ones’ lifetime.

Maintain healthy body weight. Excess fat converts into estrogen. High estrogen levels in the body leads to mutation of cells which can eventually lead to cancer. The American Cancer Society recommends 150 minutes of moderate intensity exercise/week. This includes aerobic as well as strength. Just another reason to get moving.

Limit alcohol. In its Report on Carcinogens, the U.S. Department of Health and Human Services lists consumption of alcoholic beverages as a known carcinogen. “Excessive and prolonged alcohol use can weaken the immune system, which is important for preventing and controlling cancer,” says Robert L. Ferris, MD, PhD, chief of the Division of Head and Neck Oncologic Surgery at UPMC. The ethanol in alcohol breaks down to a toxic chemical that can damage DNA. Alcohol may prevent the body from absorbing nutrients that may decrease cancer risk; and it increases estrogen, which is linked to breast cancer. Cancer-causing chemicals could also enter alcoholic beverages during the fermentation process. Moderate alcohol, particularly red wine, may have anti-inflammatory properties that contribute to a larger preventative goal,” Dr. Francis says. Women who drink 3 to 6 drinks per week of any type of alcohol have a 15% increase in their risk of breast cancer. You don’t have to give up your occasional cocktail just yet. Just be mindful of the amount consumed.

Breastfeeding
. Research proves mothers who choose to nurse lower their overall risk. Breastfeeding decreases the levels of free estrogen. To those mothers who struggled with this, it is absolutely ok. There are many other things you can do to protect yourselves. If breastfeeding is an option for you, choose it. The benefits clearly outweigh the discomfort of those initial nursing days.

Limit processed foods. The many revealing documentaries have exposed many of our food industry for what it is. With our crops, livestock, and even non-living products being tainted with estrogen, it is no wonder why breast cancer is climbing the charts as the leading cancer of women. Limit your red meats. A recent study from the University of North Carolina showed that eating grilled and barbecued meat increased the risk of death among breast cancer survivors. “Dangerous chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) can be produced when cooking muscle meat like beef, pork, poultry, and lamb at high temperatures over open flame or hot coals,” says Shayna Komar, a licensed and registered dietitian at Piedmont Healthcare in Georgia. “These chemical reactions cause compounds in the meat to change into potentially cancer-causing agents.”

Know where your foods and other household products are coming from. Go green while eating as local as possible.

Let go of the stress. Stress hasn’t been proven to link to cancer, but recent studies are beginning to point in that direction.  “Studies over the last 30 years have identified psychosocial factors including stress, chronic depression, and lack of social support as risk factors for cancer progression,” state authors of the study at UTMD Anderson Cancer Center.  Another study at Ohio State University showed that stress actually turns on cancer genes. Next time you begin to get worked up, ask yourself, “Is it worth it?”

The discussion of cancer prevention is just as exciting as it is daunting. Although there are many proven ways to decrease your risk, new findings suggest we may have barely scratched the surface.

While we can’t prevent everything, we sure can try!

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieving and maintaining OPTIMAL health,  CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on FacebookTwitterLinkedIn and Pinterest.

The Benefits of Acupuncture

Benefits of AcupunctureThe idea of needles inserted throughout your body for pain relief may make the hair on the back of your neck run for cover. What if these needles inserted in very strategic locations could actually help cure symptoms that modern medicine couldn’t?

I am talking about the science of acupuncture.

The International Academy of Medical Acupuncture defines this 7000 year old alternative method as:

“Energy network traversing just below the surface of the skin which communicates from the exterior to the internal organs and structures over 1,000 “Acupoints” on the body. This energy works in harmony with the body’s circulatory, nervous, muscular, digestive, genitourinary and all other systems of the body. When this vital energy becomes blocked or weakened, an effect in a body system or anatomic location becomes evident. Stimulation of one or a combination of key “Acupoints” on the body may restore harmony to the affected area.”

Let me be very honest here. While I believed in “theory” acupuncture could help, I underestimated the enormous clinical impact it could have on healing the body. Well, at least until this March, that is.

Dealing with somewhat chronic gluteal tendinopathy caused my running days to come to a screeching halt. Steroid injections offered short term relief. Physical therapy taught me how to strengthen those weakened areas. But it is hard to work on strengthening when you are in a constant state of pain.

Desperate for any relief before my April half –marathon, I opened to the possibility of alternative treatments.

I was introduced to a remarkable chiropractor who assessed my issues and began weekly medical acupuncture treatments. For the first time in five years, I was able to sit crossed legged for more than ten minutes. My running pace improved significantly. And I ended up finishing the half one minute faster than last year!

So how exactly does acupuncture work?

According to The Internal Academy of Medical Acupuncuture, ”The human body’s energy flow courses over twelve meridians or channels that are normally well balanced. If a disruption of energy flow exists, it can alter the entire system, producing pain or symptoms in the body. This is Acupuncture’s goal-to restore normalcy to the body’senergy balance by utilizing a combination of Acupoints located on the twelve meridians.This is accomplished by a variety of means, the needle is just one.”

To begin, a certified acupuncturist will obtain a complete history and perform a thorough physical exam to assess the possible origin of pain. A thin gauge needle is inserted along the desired meridian points. During my treatments, I was also treated with electrical stimulation at the point of insertion. This allowed for pain receptors to dial it down a notchwhile increasing blood flow to the injured sites.

After one treatment, my pain, range of motion, strength and stability improved by 80%. Although skeptical that it would last, subsequent treatments only continued to improve my symptoms. Once the pain was tolerable, I was now able to start a regimented structured strength training program.

**Case controlled studies have shown acupuncture to also be an effective form of treatment for:

  • Allergic rhinitis (including hay fever)
  • Biliary colic
  • Depression (including depressive neurosis and depression following stroke)
  • Dysentery, acute bacillary
  • Dysmenorrhoea, primary
  • Epigastralgia, acute (in peptic ulcer, acute and chronic gastritis, and gastrospasm)
  • Facial pain (including craniomandibular disorders)
  • Headache
  • Hypertension, essential
  • Hypotension, primary
  • Induction of labor
  • Knee pain
  • Leukopenia
  • Low back pain
  • Malposition of fetus, correction
  • Morning sickness
  • Nausea and vomiting
  • Neck pain
  • Pain in dentistry (including dental pain and temporomandibular dysfunction)
  • Periarthritis of shoulder
  • Postoperative pain
  • Renal colic
  • Rheumatoid arthritis
  • Sciatica
  • Sprain
  • Stroke
  • Tennis elbow

**Source: UC San Diego School of Medicine: Center for Integrative Medicine

Chronic symptoms halt a life from being lived to its utmost potential.

We are always seeking answers from a future solution that is yet to be discovered. But what if those answers already exist and we just need to turn around and find them in the place where we have already been?

No matter what condition is affecting your life, consider remaining open to the idea that alternative holistic medicine could offer a restorative treatment that helps in realigning your energy flow.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieving and maintaining OPTIMAL health,  CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on FacebookTwitterLinkedIn and Pinterest.

 

 

Must Have Exercise Equipment

Exercise EquipmentHave you ever walked into a gym, took one look at the equipment, and turned right around and walked out?

All the latest and greatest gadgets can not only be daunting, but they can also leave one to ponder who comes up with this crazy stuff.

Well, let me tell you, this is my absolute favorite thing to write about. I love and adore anything fitness. Some people reach for the latest upgrades to their Smartphones. Not me, I reach for the most convoluted apparatus to hit the market.

Don’t let lack of experience deter you from your fitness goals. If the gym is not your thing, no problem.

However, there is no excuse not to exercise.  Our aging bodies need movement to keep the joints mobile, hormones in check, metabolism up and mental sanity functioning.

Listening to your body’s cues will help streamline what type of exercise is optimal for you. Once you start on this journey, you will never want to live without it.

For those that prefer to workout in the privacy of their homes or in the nucleus of Mother Nature, here are 5 must have equipment staples:

  1. MAT. Your mat is there to support you, ground you and keep you safe. Yoga, pilates, core work, deep fascial stretching, restorative meditation are just a few of the opportunities the mat brings. Have one in the car at all times. You never know when you may have free time in your day to take to the mat.
  2. DUMBBELLS. Resistance training is a non-negotiable component to exercising. While doing cardio formats are great, strength training is where systemic balance occurs. We all know resistance training helps maintain bone strength. But did you know it also helps lower cholesterol, improve insulin resistance, decrease cellular inflammation and increase metabolism? For optimal results, strength training should be done 3-4x/wk.  Begin with the basic exercises: squats, lunges, pushups, planks. As your strength improves, begin adding weights. With those that are affected by orthopedic injuries, water aerobics is an excellent alternative.
  3. RESISTANCE BANDS. Just like my purse, these go EVERYWHERE with me. How can a latex tube cause so many muscles to cry out for mercy? That is because they are just awesome. Lightweight, compact and so versatile, bands are the best travel accessory one can pack. Resistance bands are colored for the varying intensities. Each resistance level represents the weight in pounds. For example, depending on the manufacturer company, a blue band may have enough resistance of lifting 8-10# dumbells.  This is one purchase that is a must have.
  4. SUSPENSION STRAPS.  This is where the fun begins! Straps were initially used in the military to train soldiers in various structural suspended planes. Just as the name implies, the majority of the exercises are done in a suspended manner relying on your core and the straps to keep you from falling. I bought my first set of straps 10 years ago and it still continues to be my go to on a day when I need to go all out. Many different companies have created off-brands that make it easily affordable.  Suspension straps are for every level.  That’s what makes them so great! Trust me. You will not regret adding this to your collection.
  5. FOAM ROLLER.  Cardiovascular and resistance training causes micro tears in the deep muscle fibers. The body’s natural defense mechanism is to increase blood flow and lay down new tissue to repair the damage. In the process of regeneration, scar tissue begins to develop. Over time, the scar tissue will start to inhibit range of motion in the joints. This restriction leads to injuries and avoidable traumas. Foam rolling is used to ‘knead’ out those scar tissues. If possible, do it daily for 5-10 minutes. Those that foam roll on a regular basis, notice an improvement in their overall quality of exercise.  Foam rollers also make great tools for pilates/strength exercises. Relying heavy on the core, rollers help improve balance and postural stability.

There are many other available modalities, other than those listed here, that constantly challenge our physical form.  The five listed above is a great starting point for beginners and a must-have for all advanced athletes.

We must continuously change our approach to our body and evolve our techniques so that we may keep up with the emerging science and aging self.

Be mindful and practice safe proper form.  Remember, how you work out is how you will end up looking. There are a plethora of online videos that show correct technique. Find your favorite instructor and bring the training home to you.

We all have to climb this mountain of healthy living someday.  Start now when you GET to rather than waiting until you HAVE to. The choice is YOURS! Choose YOU! The view from the top really is more breathtaking!

What No One Tells You About Menopause

menopauseMenopause, a women’s worst nightmare or is it? By simply understanding the basic science, we can clear the myths of this dreaded change and make it the most empowering years of a women’s life.

The two predominant hormones are Estrogen and Progesterone. Menopause is nothing more than a mirror image of menarche, or the start of menses.

In the pubertal years, the E2 (Estrogen) and P4 (Progesterone) begin to increase in quantity in preparation of future pregnancies. During this time, there is an imbalance of E2 and P4 which occurs that results in PMS, development of female habitus, acne, mood changes and so on.

During the 20’s and 30’s, E2 and P4 are in prime balance which allows the opportunity for the woman to conceive. When in equilibrium, a woman feels her best.

Around 35 years of age, the body begins to prepare to slow down. This is the time, the change STARTS.

E2 and P4 levels begin to biologically drop. Progesterone declines twice as fast as Estrogen. It is this imbalance between the lower Progesterone in relation to the higher Estrogen that causes menopausal symptoms.

Walking around with higher than needed Estrogen leads to higher risk of breast, uterine, or ovarian cancers, blood clots,  and heart disease. Progesterone is there to keep Estrogen from over stimulating the cells. Progesterone also helps with sleep, balances your mood, acts as a diuretic, and gives an overall sense of calm.

When Progesterone declines in respect to Estrogen, it creates a phenomena known as Progesterone Deficiency or Estrogen Dominance.

This is when women experience acne, mood changes, sleep issues, cravings, slowed metabolism, weight gain around mid-section and hips. In essence, menopause is a mirror reflection of menarche.

The solution? That is the million dollar question. Pre-menopause, Peri-Menopause, Menopause, Post-Menopause-whatever phrase you choose to describe this phase is irrelevant because the concept is the same.

Crossing the turbulent rivers of menopause is much easier and simpler than we think because we now understand why the body is changing the way it is.

So how do we get through these years? Here are few things to remember:

  • Breathe. This is not a permanent! The hormones are trying to find their balance and they eventually will. No one can predict how long this will take. And nothing can be done to speed up the process. The body is only trying to protect you. Allow it to do so. Don’t condemn the changes you are experiencing. The body is your armor, your voice and your friend. Understand what it is trying to tell you when it speaks to you in the form of symptoms.
  • Stop worrying about the weight. The weight is a symptom like anything else. Weight gain occurs due to Estrogen Dominance/Progesterone Deficiency. There are alpha and beta receptors throughout our muscle and adipose layers in the body. Depending on how those receptors are activated in each person, is where the weight change will occur.
  • Watch your diet and move your body. Our foods are coated with Estrogen and other chemicals which worsens Estrogen Dominance. It is imperative to cut out gluten, sugar, dairy. Eat clean and as unprocessed as possible. Additionally, without exercise don’t expect the body to change. Your body will not respond how it did was few years prior. And that’s ok. But it doesn’t mean that it won’t change. This will just become the new norm. One of the places Estrogen is converted is in adipose tissues. So the more fat you carry, the more estrogen it will convert, thereby again, worsening Estrogen Dominance. Striving towards optimal body fat will help keep Estrogen Dominance controlled. Focus on feeling balanced, not skinny.
  • Make sleep a priority. Without sleep the adrenal glands cannot function at their best. The disruption to the cortisol results in further Progesterone depletion. Turn off the devices and sink yourself into restful slumber.
  • Meditate. When the mind is silenced amongst the chaos of life, we are able to center and align to the root of our existence. Take 5-10 minutes a day, close your eyes and go to the places that feel off balance and listen for the guidance given.
  • Use hormones. I am all for using hormones, IF AND WHEN IT IS NEEDED. Treating with hormones during menopause is certainly not mandatory. The fundamental question to ask is, “are my symptoms debilitating enough that it is affecting my quality of life?” If the answer is yes, use the smallest amount needed for optimal results. Hormones are like the waves of the ocean. Anything can affect them – sleep, weight, seasonal changes, stress levels, nutritional habits, exercise commitment. You may need hormones for a while and decide later they are not needed. And depending on what’s going on in life, may need them again. There is no one answer. The correct answer always is what your body tells you it needs. Hormones are not the magic solution to these symptoms. They are only a crutch to lean on while working on lifestyle modifications.
  • Stop comparing. Don’t compare yourself to your past self. Menopause is a beautiful opportunity for growth and experience. Just keep remembering the symptoms we experience is the body protecting us. This cloud WILL pass! Learn to dance in the rain and embrace the glory of being a woman. This is a period of transformation, revitalization and rejuvenation.

Menopause is the process of shedding the layers of struggle. But just be patient my friends because the wings of healing are opening to reveal the vastness of all that is authentically you.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieving and maintaining OPTIMAL health,  CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on FacebookTwitterLinkedIn and Pinterest.

Benefits of Fermented Foods

fermented foodsWhat are fermented foods and how can they help promote a healthy gut?

Fermentation is an anaerobic process where bacteria or yeast convert sugars in food to organic acids or alcohol. This helps preserve the food while adding a little zing to the palate.

In recent years, fermented foods are finding their way to grocery store shelves for their potential benefits on gut health.

Many fermented foods are made with the help of bacterial/yeast cultures. However, most of the finished products do not contain live or active cultures, one of the main components found in probiotics.

Fermented foods contain what is knows as “prebiotics.” However, since it is in the presence of “probiotics” we see reduction in gut inflammation, it is unclear the role fermentation has on leaky gut.

And while there are no recommended daily serving sizes, it is not clear how much we need to eat to optimize our GI system.

While we can’t always rely on a boost of “good bacteria” from them, fermented foods offer other benefits. They are rich in nutrients and vitamins while adding a punch to the taste buds.

Here is a look at different fermented options:

Kombucha

Kombucha is a fermented drink using green or black tea. Most of the studies outlining the benefits of Kombucha are limited to animals or test tubes. However, they show promising hope against liver toxicity, cancer cells and lowering blood sugars. Kombucha can be made at home, but care must be taken when attempting to handle live cultures.

Kefir

Kefir is a type of cultured dairy product made by adding kefir grains made from yeast/bacteria. In one small study, kefir was shown to improve the digestion of lactose in 15 people with lactose intolerance. Another study found that consuming 6.7 ounces of kefir daily for six weeks decreased markers of inflammation. One study looked at the effects of kefir on 40 people with osteoporosis.  After six months, the group consuming kefir was found to have improved bone mineral density, compared to a control group.

Tempeh

Tempeh is made from fermented soybeans that have been pressed into a compact cake and can be used as a meat-substitue. A test-tube study found that certain plant compounds in tempeh could act as antioxidants, helping reduce the buildup of free radicals. A word of caution when using soy: soy contains estrogenic properties and should be used in limited quantities.

Probiotic yogurts

Studies have shown fermented milk products like probiotic yogurt could help reduce blood pressure, improve bone health and contributes to helping maintain body fat. Not all yogurt varieties contain probiotics. Look for ones that contain “live cultures” with minimal sugars.

Maintaining a mostly plant based process-free diet is the perfect way to help preserve and maintain gut restoration. Fermented foods only assist in this process. If you have questions about this, or any other issues going on with your gut, contact our offices today to schedule an appointment.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.

You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.

Causes Of Fatigue

fatigueFatigue. It is something that plagues us more often than it should, and stands before us in ways and reasons we least expect. Tiredness is an all-encompassing umbrella of symptoms we use when we don’t know what is wrong with us. Some common things we tell ourselves typically are:

* I’m getting older.

*Work is getting the best of me.

*Maybe this is how life is supposed to be.

Let’s get real and talk about it. Not just chalk it up to “this is how life is.” So before filling that next prescription, or reaching for caffeine, let’s look at some causes.

  1. Hormonal imbalances. The female cycle begins entering peri-menopause around the age of 35 as it prepares to head into menopause.  The fluctuating and many times irrational hormonal swings disrupt the adrenal, thyroid and insulin metabolism. This then causes an imbalance in the hormonal ecosystem. Similarly, declining testosterone levels in men results in hormonal fatigue. Pay attention and make note of any symptoms. While blood work doesn’t always confirm hormonal shifts, the body can clue us in on the upcoming changes.
  2. Food sensitivities. Just like with environmental allergies, the attack on our GI tract triggers an immunomodulated response via the mast cells. When the body is exposed to foods that it may be sensitive too, histamine is released causing a catalyst of inflammation. If you experience itchy skin, rashes, joint swelling, sudden depressive symptoms for no reason, headaches, runny nose, itchy eyes, etc, instead of checking the mold count, start looking in your pantry as to what might be causing it. Many times the tiredness we are experiencing starts in our own kitchen. Assume everything and anything is causing it, UNTIL you prove it othewise.
  3. Change in prescription manufacturers. This can be an entire blog by itself. In my 20 years of practice, I have never seen more symptoms arising from the very treatment that was designed to help the initial complaint. Regulations for quality control of medications that enter the U.S. are expected to maintain a level of “purity.” A single generic medication can be manufactured by multiple different companies. If you notice your medications look different from month to month, look at the label for the manufacturer name. All prescription labels will have either MFG or NDC#. The NDC# is the number given to each manufacture company. While the same generic medication you have been taking for years, now looks different, that very well could be exactly what is leading to more time spent on the couch. I advise all of my patients to keep a log of every single medication, the manufacturer, the appearance of the medicine, date filled and any corresponding symptoms. Having all the information in one table helps rule out a simple manufacturer change as a source. So before adding another thing to help you feel better, take out the possible offenders.
  4. Supplements. Since when did we need to start taking so many extras to slow down aging? Generations before us only needed what nature provided to live. So what has changed that we now require a pill box to keep our supplements straight? That is right, we don’t! First of all, ask your body what it is lacking that only replenishing with external sources will help. Next, check those levels. If levels are low, find out why they are low before adding another to the list. Most of the supplements we consume are not even necessary. Bring the body back to basics. Bring it into its natural healing. The fillers, binders, preservatives, and other chemicals dilute the active component. So we are again intoxicating our system with sources that is worsening the very symptom we thought was improving.
  5. Movement. It’s such a catch 22. We are so tired, we become sedentary. By being sedentary, we are adding to the fatigue. So how to stop this hamster wheel? Simple. Take the first step. Being inactive causes more than just a few lazy days. Studies have shown limited activity increases risk of cancers, heart disease, diabetes, auto-immune diseases and so on.  You don’t have to go run a marathon. But you do have to lace up those shoes and take one step. One step will lead to two, and then three and then before you know it, your life will transform into a haven of energy and healing.  I have friends who I have encouraged to get active, but they resist. I have better luck getting them to the gynecologist! I tell them this very same thing. At some point in each of our lives, we are ALL going to have to climb this mountain. It is inevitable. It is better to climb it now when it is not that steep and you have more people on your team to give you a hand up. The longer you wait, the harder it becomes and the lonelier it feels.  May as well do it while you can. Work smarter! Not harder!
  6. Poor sleep. This seems obvious but I am going to bring it to you from an unconventional angle. YOU CANNOT CATCH UP ON SLEEP! We sleep so the human vehicle is able to” pull into the gas station” and fuel up and be ready to go the next day. If we compromise on our sleep, the body is expected to operate like it was on a full tank of gas but only half full. The great human machine’s only purpose is to keep us alive and operating. If it runs low on fuel, it pulls its resources from the hormones. Ahhhh……now you get it……..another way your hormones are affected!! You can’t expect the body to guzzle down a full tank so it can “catch up.”  Just the same, each night we compromise on our sleep, is another opportunity lost. Turn off the screen and restore your life.

Fatigue is not some rare disease that we are trying to discover. It is an everyday symptom that is often times self-induced, knowingly or unknowingly.

Heal the body by taking things out. Remove the strangulation from gimmicky health promises. Escape the trap of fearing something is wrong with you. Allow this glorious physical existence to talk with you. Everything you need to know and hear is being conveyed to you. The human body has an enormous unimaginable ability to heal.  Look 365 degrees in every direction and you will see that you have the ultimate power to discover and accept exactly what you need to live an optimal, healthy and flourished life!

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.

You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.

 

 

 

Dr. Raman’s Top 6 Health Documentaries

health documentariesWhen you graduate medical school and residency, no one tells you that the ten years spent in academics is not at all what real life would look like. Let me clarify. I am a total geeked out nerd. I love reading. I love spending Saturday nights deep in rumination about things I think I know that the medical community has yet to figure out.  I love challenging the knowledge that was imparted on me in hopes of finding out that there is more.

I was blessed to be educated in one of the best medical schools in the US and trained in one of the most prestigious Family Medicine programs. My attitude stepping into practice, “Alright world, I am ready”!

A lot has changed from the naïve, inexperienced resident who thought she knew it all to the 40 something Doc who realized even after 18 years, what she knows is a mere drop in the vastness of the unknown.

My attitude, my philosophy, and my approach to life and my practice shifted to unimaginable opportunities in 2016.  I walked into a way of healing that challenged my comfort zone but excited and scared me at the same time.

While I was very good at my profession and cared deeply about my patients, I could go only as far as what 10 years of books offered me. Now, here I was, with an opportunity to learn other ways to heal the physical body.

Energy medicine may appear new to our ears but its roots run deep into ancient existence. How could modern science have missed it? How did we become so detached from our own selves that we have been treating only the components visible to the naked eye? Could it be possible that by energetically bringing ourselves into alignment, we can prevent diseases and cure the ones that have wrapped its arms around us?

I believe, without a doubt, YES!

Becoming mindful and present to the foods we eat, to the company we keep, to the thoughts we carry, to the words we express, to the treatment of the planet, to the belief in one another and ourselves, we CAN heal the mind, body and spirit.

Trusting the unknown is one of the hardest things humans face.

But I ask you, would you be open to a different approach of healing if it meant the possibility of getting off of medications? Losing the weight? Feeling happy? Feeling healthier?

Initially, as I was learning to understand this new way of life, I drew great inspiration from doctors, scientists, researchers and pioneers that believed so deeply in this new frontier that I longed to be one of them.

Here are some of my favorite documentaries that have helped me on my journey:

Heal Documentary-“Director Kelly Noonan’s documentary takes us on a scientific and spiritual journey where we discover that our thoughts, beliefs, and emotions have a huge impact on our health and ability to heal. The latest science reveals that we are not victims of unchangeable genes, nor should we buy into a scary prognosis. The fact is we have more control over our health and life than we have been taught to believe. This film will empower you with a new understanding of the miraculous nature of the human body and the extraordinary healer within us all. HEAL not only taps into the brilliant mind’s of leading scientists and spiritual teachers, but follows three people on actual high stakes healing journeys. Healing can be extremely complex and deeply personal, but it can also happen spontaneously in a moment. Through these inspiring and emotional stories we find out what works, what doesn’t, and why. Featuring Dr. Deepak Chopra, Anita Moorjani, Marianne Williamson, Dr. Michael Beckwith, Dr. Bruce Lipton, Dr. Joe Dispenza, Anthony William ‘ Medical Medium’, Dr. Bernie Siegel, Gregg Braden, Dr. Joan Borysenko, Dr. David Hamilton, Dr. Kelly Brogan, Rob Wergin, Dr. Kelly Turner, Peter Chrone, Dr Darren Weissman, and Dr Jeffrey Thompson.“

Food, Inc – “Food, Inc.is a 2008 American documentary film directed by filmmaker Robert Kenner. The film examines corporate farming in the United States, concluding that agribusiness produces food that is unhealthy, in a way that is environmentally harmful and abusive of both animals and employees. The film is narrated by Michael Pollan and Eric Schlosser.

Super Soul Sunday -“Super Soul Sunday is designed to help viewers awaken to their best selves and discover a deeper connection to the world around them.  The show features conversations between Oprah and philosophers, authors, visionaries, and spiritual leaders. It presents an array of perspectives on what it means to be alive in today’s world. Exploring themes and issues including happiness, personal fulfillment, spirituality and conscious living, and health.”

The Illuminated Chakras – Dr.Anodea Judith. “Chakras are the seven spinning energy centers of the human body that control every dimension of our physical, mental, and spiritual well-being.”

Food Matters – “The filmmakers have interviewed several leading experts in nutrition and natural healing who claim that not only are we harming our bodies with improper nutrition, but that the right kind of foods, supplements and detoxification can be used to treat chronic illnesses as fatal as terminally diagnosed cancer. The focus of the film is in helping us rethink the belief systems fed to us by our modern medical and health care establishments. The interviewees point out that not every problem requires costly, major medical attention and reveal many alternative therapies that can be more effective, more economical, less harmful and less invasive than conventional medical treatments.

Forks over Knives – “Two out of every three of us are overweight. Cases of diabetes are exploding, especially amongst our younger population. About half of us are taking at least one prescription drug. Major medical operations have become routine, helping to drive health care costs to astronomical levels. Heart disease, cancer and stroke are the country’s three leading causes of death, even though billions are spent each year to “battle” these very conditions. Millions suffer from a host of other degenerative diseases. Could it be there’s a single solution to all of these problems? A solution so comprehensive, but so straightforward, that it’s mind-boggling that more of us haven’t taken it seriously?”

Coming from an academic background, my old ways of being obsessed with facts never left me. I needed the science. I needed the statistics. I needed tactile evidence to prove that healing can and does occur inside out.

As I continue to learn and open myself to alternative possibilities, it has become very clear to me that there is something very real about what we can’t see and what we don’t know. The future of health restoration lies in the nucleus of a single atom. The very same atom that gave us life!

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.

You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.

What Juuling is Doing To Your Body

juulingJuuling, also known as “Teen Vaping” has now become an epidemic among our youth.

Juuls is a type of vaporized e-cigarette that works by an internally regulated heating system that creates an inhaled aerosol. This mechanism prevents the batteries in the juul from overheating and exploding, which has been a problem for other brands of e-cigarettes.

Small enough to be carried in the palm of the hand, it’s readily accessible to USB charging making Juuling the next big worry for parents of teens.

Juuling was invented by two Stanford graduates in 2007 and designed as an alternative to cigarettes.

A 2018 study published in the journal Pediatrics  found that teenagers who smoked e-cigarettes had higher levels of cancer-causing chemicals in their bodies than non-smokers.

According to the company’s website, one pod of Juuls contains the same amount of nicotine as in a pack of cigarettes.  What sets Juuls apart from other e-cigarettes  is their patented  formula of nicotine, which uses nicotine salts. This makes the nicotine more readily absorbed into the bloodstream and makes the vapor less harsh so that it is easier to inhale more nicotine for longer periods of time.

Nicotine acts as a neurotoxin that alters brain chemistry causing it to function normally without it. According to Psychopharmacology, “Brain imaging studies of adolescents who began smoking at a young age had markedly reduced activity in the prefrontal cortex of the brain, an area critical for a person’s cognitive behavior and decision making, leading to increased sensitivity to other drugs and greater impulsivity.”

Juuls are sold in stores as well as their website.  With a legal purchasing age of 21, a date of birth, legal name and permanent address are required. This information is checked with public records. However, many teens lie about their age and purchase with prepaid debit cards.

The FDA also sent letters to more than 1,300 stores and online retailers, warning them that they could face penalties for allegedly selling e-cigarettes to people under 18. Another 130 sellers were handed fines ranging from $279 to $11,182 for repeat offenses.

As cited in center4research.org, “In April 2018, FDA Commissioner Scott Gottlieb announced that he was creating a Youth Tobacco Prevention Plan aimed at stopping the dramatic rise in the use of e-cigarette and tobacco products among youth. The FDA specifically asked Juul Labs for documents related to product marketing and research on the health, toxicological, behavioral, or physiological effects of their products in order to understand why youth are so attracted to them. Additionally, Juul Labs is currently facing lawsuits in several states claiming that its products were deceptively marketed to youth under the legal smoking age. The FDA now plans to create enforcement policies for e-cigarette manufacturers, including juul, that are marketing their products to children and teenagers.”

Parents, talk to your children before another addiction sweeps over our youth.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.

You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.

Ways To Combat Cabin Fever

ways to combat cabin feverIs it winter? Is it spring? Well, yes it is!

If you are a St. Louisian, you know it is only a matter of hours before we go from freezing temperatures and a wind gust stronger than the Arctic to walking around in shorts and flip-flops!

What you may not know is the effects of drastic temperatures changes on our health. It is not the frigid winter woes or the smothering summer heat that drives us crazy. It is the sudden fluctuating extremes that affect the body’s ability to adapt.

Lingering colds, food cravings, joint pain, fatigue, mood changes are just a few of the symptoms we experience. There is nothing we can do about Mother Nature. But there is always something we can do to take care of our physical and mental health.

When Meteorologists advise us to stay indoors, WE DO IT. We so often feel that we must be productive to stay healthy.  But the greatest form of health comes from stillness. It is in utter silence, the very essence of life begins to heal!

Don’t let this year’s weather create frustrations of cabin fever. Here is your opportunity to refuel and recharge.

Just a few ideas to get you started.

  1. Get into your PJs. Grab your beverage of choice (ETOH totally fair game J). Open your favorite book. And get lost in the pages of your favorite story.
  2. Binge  your favorite show. If books aren’t your cup of tea, no problem. Turn on your favorite TV show/Movie and enjoy hours of distraction or until your eyes see double, whichever comes first.
  3. Begin planning Spring Break. Ok, granted we have no clue when spring will shine upon us, but thinking to exciting times can raise endorphins and boost mood.
  4. Declutter. There is nothing like clearing your energy within than by releasing what doesn’t serve you. It doesn’t have to be a deep clean, but maybe one or two drawers to start. You would have accomplished something and feel good doing it.
  5. Workout in your PJs. I had so much fun with this one this year! If your gym cancels your favorite HIIT class or you just can’t spend one more minute on the treadmill, get into your favorite sleepwear and grab resistance bands or simply use your own body weight to enjoy a quick 15 minute workout. Don’t underestimate the power of short bursts of exercises.
  6. Journal. Writing (or typing on the computer) offers a safe place to release anything you hold within you. You could journal your thoughts, write about your dreams, outline a game plan for your workouts or inscribe handwritten letters to friends who would love to get a card in the mail.  This is a great way to slow down, reflect and revive the lost art of communication. Spending time in gratitude is more effective than anything else.
  7. Talk. When was the last time you picked up the phone and CALLED your friend? (Texting doesn’t count!) I am guilty of this.  I am not much of a talker and do way better in text than verbal dialogue. Even though it was out of my comfort zone, I picked up the phone and reconnected with friends I hadn’t spoken to in months. Hearing about their lives lent happiness and joy to mine.
  8. Meditate. My all-time favorite. Trust me. I am NO yogi and can sit still maybe for all of 10 minutes tops. But those 10 minutes is all that is needed to reflect on how amazing we are! In 10 minutes, you can create a path of where you are and where you desire to go. Time is a scarcity. Time is the bridge between what was, what IS and what will be. Time is the mirror that reflects absolute truth.  Time is and always will be the ultimate gift given to everyone equally-we just have to choose to accept it.

Take time to thank Mother Nature for reminding us of the gift that is always above us, below us, within us and surrounding us.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance.

For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.

You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.