The world of nutrition can be just as overwhelming as choosing your pizza toppings.
Keto? Paleo? Carnivore? Mediterranean? Vegan? Vegetarian? Lacto Vegetarian? Ovo Vegetarian? Lacto-Ovo Vegetarian? Pollotarian? Pescatarian? Flexitarian?
I am seriously not making this stuff up. There really are such things, but is there truly only one path that leads to success? Trying to pick just one is like trying to pick your favorite child. The fitness and nutrition industry continues to be a multibillion-dollar revenue stream that promises to FINALLY get you the results when other “diets” have failed to do so.
If we really believe that to be true, how come the US still has the highest obesity rate compared to all other nations? That is because we have created a societal culture of believing there is only ONE right way that is superior to the other. Because we are so desperate for results, we have failed to realize that every time we “diet” hop, we are disrupting the homeostasis of the human metabolism.
There are no bad foods. Let me repeat. THERE ARE NO BAD FOODS! THERE ARE ONLY BAD CHOICES.
THE POISON IS IN THE DOSE!
As part of a Sports Medicine Internship program I am currently in, I have the privilege of learning and being mentored by some of the industry’s best nutrition scientists. The science is clear and the equation is on point: 1 + 1 does equal 2. This means your weight loss journey comes down to one simple formula:
CALORIES IN CALORIES OUT.
It is simple math. If you are taking in more calories than you are putting out, you will gain weight.
It really is just that simple.
We underestimate how much we eat and overestimate how much we workout. This may sound harsh. I prefer to call it tough love. Don’t let the promises of a marketing agenda discourage you from following where science has always had it right.
If you want what you set out to seek, then you must put in the work. Diets are excuses that only take you further away from your goal. Be honest with your intentions. And get real with your expectations. Better yet, don’t have any. There is two parts to the equation. Both are equally important. There is only so much you can succeed with nutrition alone. – and you can never outrun a bad diet.
Blaming aging metabolism is a distraction. You must become comfortable with the discomfort of the process. Face the reality of how much you are really consuming versus how much you perceive to be consuming.
No foods are off limits. There is no need for extreme elimination, unless there are medical conditions that require it.
Our bodies didn’t get here overnight. So, how is it fair to demand change in two months? It is not. That is why we are in this tsunami of failure.
YOU can stop this vicious cycle!!
It is not going to be easy, and the reason it won’t be easy is because you are going to have to do something that you may not have done before. Let go of the idea that the answer is in some best selling book. It is not! It has always been within you.
Would you rather have short term results or long-term success?
This sounds great in theory, but what about in real life? I hear you. I could workout 24 hours a day, no problem, but if you asked me to give up my favorite desserts, you would see a very hangry person.
It has taken me 21+ years to get out of my comfort zone and open up to trying a new way of eating. I was always one of those, ‘I am going to eat whatever I want because I work out hard’ people. While part of that is true, there are so many better ways to do it. You really can have your cake and eat it too. You have to just be willing to try a different approach than what you are used to.
Here are just a few of the things I do for myself that help me stay the course:
- Hydrate. I strive to maintain a minimum of 90oz/water day. Some days are better than others. But on those off days, I do not sulk into self-judgement. I look at it for what it is and remind myself I get tomorrow to try again. And more times than not, tomorrow will be better.
- Measure your food. Uggh! Not going to lie! This is painful. Early on in my journey, I learned about portion control through measuring and weighing food. I was able to visualize what a “serving” looked like. For one month, I weighed everything I ate. I was shocked to see that 1 tablespoon of peanut butter is actually not ½ the jar. It was not easy to do this, but this was the turning point that has kept me consistent for the last 21 years. Unless you are an elite athlete or competitor, you don’t have to do this every single day. But try it for a month. I guarantee anyone that tries it will be reaching out to me after a month telling me how much this experience has changed them. It does take work, but it will be worth it.
- Strength train. In my opinion, this is actually the most important aspect to getting real. There is no other form of exercise that physiologically has as much of an effect on our health like resistance training. Designing a strength training program that incorporates progressive overload and movement pattern exercises will result in weight loss for any person at any level. Cardio is fine if you need a day to zone out, but don’t expect it to get you to the same place that only strength training can. I totally get it. I am a runner and dancer and I love to swim and spin. Until 2002, Cardio is all I used to do. But once I began to understand the power of lifting and its physiological benefits, my physique took a dramatic turn. It wasn’t until earlier this year that I took my lifting to a different level. I lift heavier than I ever thought I could and let me tell you, my blood work results have never looked better. It is not about the number on the scale that matters, it is about getting real on how insignificant that number actually is IF you are putting in the work needed to do this right. Don’t allow yourself to blame external factors. Get real with your intensity. Lift heavy!
- Just Eat Real Food. Just EAT people!!! Don’t be so concerned about searching for the best diet. The best one is the one that is sustainable. If keto works for you, great. Stick with it. If you enjoy eggs, great, stick to a Ovo Vegetarian diet. It doesn’t matter. Because at the end of the day, it is CALORIES IN CALORIES OUT. Period. Don’t underestimate your intake. Don’t overestimate your activity.
- Sleep. The body needs time in stillness to restore. You may think you can get by with six hours of sleep, but you can’t. None of us can. There is a threshold of time the body needs to adequately replenish. It is like trying to put gas in your car. If you drive off before it has had a chance to fill up, it can only take you a short distance. But you would get significantly more mileage with a full tank. The body is no different. Don’t rush the restoration process. The body will not take any more time than it needs. Just like the gas pump, it will let you know when it is full and ready to go. Turn off the devices. Quieten the breathing. Settle your thoughts, and make sleep a priority. I promise – you will see a difference.
I used to complicate my life by spending so much energy looking externally to the experts who I thought knew so much more than I did. I trusted their opinion because after all, if it was open to the public, there must be some truth to it, right?
After years of disappointments, I came to realize that only I had the answers. It was I who I was seeking. It was me that was holding open the pages that held the secret code of life. I didn’t have to reconfigure the formula, I just had to understand the simplicity of it. One Plus One DOES Equal Two.
I keep my realness simple:
- Daily workouts
- Daily meditation (only few minutes a day)
- Adequate hydration
- Quality sleep
- Eating the way my body guides me, not the other way around
- Letting go of expectations
- Trusting the process
Please remember that it is YOU who is the real thing. You don’t need outside influences convincing you that you need their opinions to succeed. Do your own research. Be your own experiment and find what works for you! Makes choices in your life that is a representation of your authenticity and keep it simple. You may not get there in the time you want. But you will get there!!
You just keep doing you!!
According to the CDC, someone has a heart attack every 40 seconds while one dies every 36 seconds. Coronary artery disease, caused by arterial inflammation and plaque deposits, is the number one cause of heart disease in the United States.
It is so important to take heart health seriously. The greatest risks for coronary artery disease are obesity, significant tobacco and alcohol use, sedentary lifestyle, consuming a diet of processed foods and living in a chronic state of stress. These are the stereotypical images we see in doctor’s offices, magazine covers, pharmaceutical advertisements and even people in our own lives. We are all at risk and we must work to minimize those chances.
While we can’t prevent everything, we can at least try!
The disease process begins with microscopic cellular damage. We may often have no symptoms or mild symptoms, which we will likely dismiss as a nuance. However, as the damage becomes more intensified, the symptoms become more pronounced until we can no longer ignore it. Given the great mechanism of the human body’s ability to heal and regenerate, many diseases can be brought under control and even reversed. But why wait and get to the point of damage control?
February is all about the heart! The heart of Valentine and the heart of YOU!
Making good lifestyle choices has been engrained into our psyche. It is not enough to know that it is important. We must know WHY it is important. Understanding what is happening on a molecular level will make being disciplined in our day to day living a bit easier.
Let’s talk about some of the ways we can minimize our risks of heart disease.
- Physical activity. According to numerous NIH studies, exercising consistently lowered LDL (bad cholesterol) and increased HDL (good cholesterol) levels. Another study showed regular exercise at a moderate intensity decreased platelet aggregation thereby decreasing the risk of clotting. An active lifestyle also aids in vascular remodeling and angiogenesis. This phenomenon allows for greater blood perfusion to all tissues and organs while decreasing the chances of ischemia. Some of the more commonly known benefits to exercising are lower BP, lower glucose levels, better weight control and overall reduction in cortisol. Undeniably, numerous studies and data points show a direct link between sedentary living and increased risks of heart disease. So, lace up and start moving.
- Diet. We all know processed foods are not good for us. But what exactly is happening at a cellular level with consumption of high fat foods? There is still much debate on the “perfect” heart healthy diet, and that is in part because of the varying ways crops are grown and harvested in different parts of the world. Let me explain. Our food system was once dominated by local markets with little modification to the crops. However, our modern food chains, depending on the part of the world, have fallen into the hands of government regulations as a part of a global business endeavor. This transition has led to changes in processing, packaging, and distribution of our food source. Hence the term GMO has become a household name. That is not to say that everything we put into our mouths is bad. We just need to become educated on how our food crops are grown. According to an NIH article, “a large Danish prospective cohort study of the impact of replacing saturated fats with high-GI carbohydrates found that when high-GI carbohydrates replace saturated fat, myocardial infarction (MI) risk increases 33%.” Refined carbohydrates, saturated fats, excessive sugar intake, low protein and fiber diet have been shown to increase blood sugars that can lead to diabetes. Excessive glucose in the blood stream increases the likelihood of platelet aggregation and thrombosis. While we do not need to deprive ourselves of our favorites, we must understand that daily indulgences can increase the risks. So rather than worrying about which diet is the right one, focus more on taking out the processed foods. Remember, shop local and know your crops.
- Minimize supplements. The jury is out on this one. I believe ‘less is always more’. Many ads convince us by taking multitude of ‘natural’ supplements we can ‘prevent’ diseases from occurring. Since most supplements have not been FDA approved, we do not really know how ‘pure’ the ingredients are. And what’s not to say that some of the fillers used to bind the supplements, couldn’t in some way increase our risk to the heart. I see so many patients come in with bottles and bottles and bottles of supplements in hopes of maintaining optimal health. Wouldn’t it be fantastic if that were the case? But the secret to longevity is not by putting more things into our body, it is taking things OUT. Our bodies are equipped with everything it needs to heal and reset and knows exactly what to do. Why jam the process by adding ‘extras’? Vitamin D, Magnesium, Omegas, Aspirin all have their place and do provide some protection. My concern with supplements is while it may claim to help now, what happens in five or ten or fifteen years? What if it is later proven that they do more harm than good? We do not know that. It is a calculated risk. But if we give our bodies a chance to restore and protect with its own natural mechanisms, it won’t let us down. We just need to do our part by making the right lifestyle choices. Exercise, eat clean, sleep, sleep, sleep, hydrate and decrease stress levels.
- Calm the mind. This one will take lots of practice and conscious effort. Stress causes our bodies to mount a defense against the oncoming attack. This defense triggers inflammatory chemicals to be released into the system. While these components play a vital role in protecting the immune system, it comes at a price. The cost, cellular inflammation, and DNA mutation. Translation? The start of a disease process before even a single symptom is felt! We all know what those stressors look like – not getting enough sleep, becoming physically over exerted, staying in constant states of worrying, holding onto to things that are not for us to carry. But all is not lost. Take a step back and ask yourself, ‘how did I get here’? Here – to this place of scurry, hurry and worry. Was it worth it? IS it worth it? Did it get me to where I thought I wanted to go? Or have I dug myself in deeper? My guess is the latter. It is awesome when we become aware of what we have been carrying and even more powerful when we choose to set down that burden. The inflammatory effects of stress are real people! Just because we can’t see it, doesn’t mean it won’t jump out of the closet one day. But we can lower this fury. How? By literally taking a deep breath. Begin to spend time in activities that will help lower the anger of the adrenal glands. It only takes five-seven minutes a day to do this. Try this:
—As soon as you wake up, instead of checking your social media posts, sit up in bed for few minutes with your eyes closed and envision your cells happy and joyous. Create how you want your day to look.
—Another way is when you are brushing your teeth or in the shower, choose a mantra and repeat it until you finish that activity. Some of the mantras I have created for myself, “My body is the vehicle that helps me live my dream. And I need to honor that purpose.”
“My health is important because it is through my body that I can serve others in ways they deserve.”
“When I invest in my health, I invest in living my life’s purpose.”
“Healthy living doesn’t have to be hard if I choose to live in simplicity.”
You get the point. These are just some I play around with. Some days, affirmations occur on the spot. Just go with it. We must not underestimate the power of the spoken word and its effects on the cells which will rise up and match those healing intentions.
—Meditation, Tai-Chi, Yoga, Pranayama, Essential Oils are some simple resources that can be utilized. However you choose to focus on you, just choose wisely and lovingly.
Writing this blog was a bit of a challenge because I wanted to include just enough data to convince you and me why we should be doing a better job of taking care of our health without sounding like a medical journal regurgitating volumes of stats and case studies.
With every article I write, I always learn something new. But this month was different. This month, I was inspired.
Reading the extensive NIH studies and the concluding data, I was utterly astonished as to just HOW much our simple choices can make a profound difference, good and bad. I have become inspired to be a bit more conscious of my choices and not take for granted every heartbeat.
While we can’t prevent everything, we can at least try.
Happy Heart Month to you all!
It feels like every week the world becomes a little more upside-down and inside out. What do we believe? Who do we believe? How do we make the simple day to day decisions that once took mere seconds have now extended into days? When will the vaccine be ready? Will a vaccine be ready? Where do I go to get tested? Can I have my antibody levels checked? What do I do about sending my kids to school in the fall when I am scared to let them out of my sight? And the list goes on and on……
The truth is, I don’t know that any of us have the answers – it is okay not to know. It is perfectly okay to be feeling everything you are feeling. Don’t dismiss it. Don’t justify it. Don’t talk yourself out of it. Accept that everything you are feeling is legit and valid.
I have spent a great deal of time during these last four months in meditation and introspection. My intention for these monthly articles is to always in some small way inspire each of you. But what do I write about that isn’t already out there? How can we have a conversation that doesn’t include a left or right or an up or a down? How can I translate my thoughts into words and hope it will inspire a wave of health and healing?
The only way I know how to do that is to be myself. Raw and authentic.
I thought I would share the story of how I came to practice with the principles and beliefs that I hold.
There was a time in my early years of practice when my patient schedule would be bookmarked with 20+ patients, all spaced in increments of 15 minutes. I barely had time to say ‘Hi’ to them and next thing I knew, I was walking out the door. There was no time to ask them how they were doing or how the family, kids, or work life was going. We had time to address only one problem at each visit, leaving the rest for a future appointment.
I will never forget the day that I decided I needed to make a change. It was March 2011, and as usual my schedule was double booked with no breaks in sight. As a person who is time conscious, I make it a point to stay on time, but one small set back in the day would put me behind by at least an hour. The day started like any other. I was feeling good that I was on schedule and the stars were aligning. By late morning, a quick 5 minute break opened. I felt like I hit the jackpot. I walked into to see my next patient before that break, only to find out her beloved husband had suddenly died. How could I leave her in the middle of her anguished tears just because the timer on the 15 minutes was ticking down? I couldn’t! So I stayed there to be with her.
I was very well aware of the angry patients that began to line up after her. They also had places to go, things to do, people to see. However, I couldn’t bring myself to tell her that our time was finished. I wanted to give her the respect of my time as she began telling me about the special love she shared with her soulmate for over 50 years.
I also knew it was not fair to the others who were waiting after her because their time was just as important and valuable.
The internal tug-o-war was too much for me to handle. Both pulled at my heart strings and I didn’t know what the right thing to do was. Stay and comfort or politely excuse myself?
It was in that moment I knew I couldn’t do this anymore. How was I to take care of somebody in 15 minutes when they were placing so much trust in me to help them?
I went home that night 2 hours behind schedule only to collapse into a pool of defeat.
When I graduated from medical school, I took the oath “First Do No Harm,” NOT “First Do No Harm but only for 15 minutes!”
This realization left me with no choice except to make the decision to change to Concierge Medicine.
In September 2011, I began my new practice. There was an exponential learning curve during those initial days. I had to give myself permission to take my time. I had to get used to the fact that there was no reason for me to rush. What a feeling of freedom and joy I had!! Nine years later, my patients have become like family. I cherish hearing their stories. I relish in their experiences, and I rejoice in their healing.
Concierge medicine has allowed me to scale down my patient volume from having a panel of 3000 patients to a panel of 300 patients. This gave me the opportunity to take care of patients in a way I never thought possible. The concept of Concierge Medicine has only come to the forefront in recent years. As more focus is directed towards preventative medicine, concierge practices will soon become mainstream medicine. The last nine years have offered me the opportunity to engage in full dialogue with each one of you. I no longer feel a sense of urgency to stop the appointments in mid-sentence in an effort to stay on time. For me, the most profound experience has been the process of learning together with my patients. I always say I don’t have all the answers, but why not find out together? To engage in dialogue that brings about mutual growth and discovery is the best platform I know how to offer.
The time gives me the chance to earn your trust and I hope it allows you to feel heard.
We don’t always get it right – but we always have something to work towards.
Why I am writing about this now is because everything around us, outside of us and inside of us, is chaos and confusion. When equal trust spans between physician-patient, you know you have an anchor to always hold onto.
Practicing Concierge Medicine is the reason my bond with each of you allows me the space to say “You know what? I don’t know what is going to happen. I don’t know when things are going to be okay, but together we will figure it out.”
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 Facebook, Twitter, LinkedIn and Pinterest.
When 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.
There is no way around it. We love our sugar fix. Americans on average consume 20 tsp of sugar a day. A 12 ounce can of regular soda holds 39 gm of sugar, that’s 10-12 tsp of pure toxins. So do artificial sweeteners offer another healthier option?
Artificial sweeteners are often times called “intense sweeteners” because they are often sweeter than natural sugar.
The FDA has approved five artificial sweeteners:
- Acesulfame potassium (Sunett)
- Aspartame (NutraSweet or Equal)
- Sucralose (Splenda)
- D-Tagatose (Sugaree)
- Saccharin (Sweet ‘N Low)
These chemicals are found not only in carbonated beverages, but also in baked goods, canned products, candy, powdered mixes, sports drinks, jams and jellies.
Another sweetener, stevia, an herbal sweetening ingredient used in food and beverages by South American natives for many centuries and in Japan since the mid-1970s. According to Ray Sahelian, MD, author of The Stevia Cookbook, “There are no indications at this point from any source that stevia has shown toxicity in humans. Although further research is warranted.”
Because stevia is not FDA-approved, it can only be sold as a dietary supplement and not an artificial sweetener.
Although sweeteners have zero calories compared to their counterpart sugar, they are not the easy go to answer for reducing calories.
According to Dr. David Ludwig, an obesity and weight-loss specialist at Harvard-affiliated Boston Children’s Hospital, “non-nutritive sweeteners are far more potent than table sugar and high-fructose corn syrup. A miniscule amount produces a sweet taste comparable to that of sugar, without comparable calories. Overstimulation of sugar receptors from frequent use of these hyper-intense sweeteners may limit tolerance for more complex tastes.”
A San Antonio Heart Study showed those who drank more than 21 diet drinks per week were twice as likely to become overweight or obese as people who didn’t drink diet soda.
To further that point, animal studies suggest that artificial sweeteners may be addictive. In studies of rats who were exposed to cocaine, then given a choice between intravenous cocaine or oral saccharine, most chose saccharin.
According to an article from health.harvard.edu, the results from a Multiethnic Study of Atherosclerosis proved daily consumption of diet drinks was associated with a 36% greater risk for metabolic syndrome and a 67% increased risk for type 2 diabetes.
“Sugar-containing foods in their natural form, whole fruit, for example, tend to be highly nutritious—nutrient-dense, high in fiber, and low in glycemic load. On the other hand, refined, concentrated sugar consumed in large amounts rapidly increases blood glucose and insulin levels, increases triglycerides, inflammatory mediators and oxygen radicals, and with them, the risk for diabetes, cardiovascular disease and other chronic illnesses,” Dr. Ludwig explains.
There doesn’t need to be compelling evidence or research to convince us that by putting unnatural chemicals any good can come of it. With the urge to satisfy our palate, toxins are leeching into the foundation of our ecosystem destroying the very purpose of healthy existence.
Stop the sugar cravings by stopping what is causing them in the first place: sugar and sugar substitutes!
Dr. Raman’s Concierge Medical Practice is focused on caring for each person as a whole, not just a list of symptoms. Our office is committed to helping our patients stay well and maintain good health rather than treating patients only after they become ill.
Merriam-Webster’s dictionary defines cravings as, “an intense, urgent, or abnormal desire or longing.” We know that feeling all too well. Salivating at the commercials that lure us inside those restaurant doors, whiffs of free samples handed by sweet little ladies in the grocery aisle, or my personal favorite – the buy one get one free trick.
It seems whichever direction we turn, we cannot get away from the altered nutrition we call food. No wonder it is so hard to stay healthy. But it doesn’t have to be! Before going head to head with these temptations, it is first important to understand the root causes of cravings, and then we will discuss solutions.
While the reasons are many, here are few explanations that may shed light on the mysteries of our palate and what you can do to help curb those temptations.
- Conditioning: Much like the analogy of Pavlov’s response to a bell, we too have been conditioned to associate certain foods to environmental triggers. How many times have you sat down at home to watch a movie and had a sudden craving for popcorn? How about at the ballgame where you hear the pretzel and hot dog calling your name? Or when the summer carnival days has you longing for the cotton candy and funnel cakes? We, as consumers, absorb the silent suggestions of marketers. We subconsciously create a link between their product and our environmental familiarity.
Solution: When we become aware of our thoughts, we begin to question whether we truly want to indulge or if it is just a Pavlov’s response to a past experience.
- Stress: Under the umbrella of stress includes emotional, physical, psychological, and spiritual triggers. Stressors cause a disruption in the adrenal glands which elevates cortisol. Surges of cortisol signal that an attack is occurring on your body. As a defense mechanism, the body searches for sources of fuel that can be broken down easily and quickly. Hence, under stress we crave sugar and salt.
Solution: Get help. Deal with the stress head on. Don’t try to resist and fight the cravings. It is there for a reason. The cravings aren’t the issue. Whatever is causing the stress is the issue. See your doctor, therapist, spiritual confidant or a friend.
- Leaky Gut: It always appears to come back to the gut, doesn’t it? This has been a recurring theme in multiple, if not in all, health conditions. The gut is a source of serotonin production – our feel good hormones. In a weakened GI tract, there is decreased serotonin release leading to an increased cravings for processed foods
Solution: Heal the gut. Begin by going on a 21 day gluten, soy, dairy, grain and sugar elimination. Our taste buds have memory. It takes 21 days to reset the palate. This is not a diet or calorie deprivation technique. This is simply to take out what shouldn’t be there in the first place.
- Leptin resistance: Leptin is a hormone produced in fat cells. Its primary role is to stimulate appetite and signal fullness. An increase in body fat and a diet high in sugar triggers an overflow of leptin release. This causes the brain to feel hungry even when it is not. The continuous cycle of leptin production eventually leads to leptin resistance. It is this resistance and the breakdown of communication within our system that causes insatiable cravings.
Solution: Limit processed foods. Even decreasing by 10% has significant healing on the body.
- Dehydration: Even a 1.5% drop in water can be felt in the body. According to Dr. John Higgins, M.D., Associate Professor of Cardiovascular Medicine University of Texas in Houston and Chief of Cardiology at Lyndon B. Johnson General hospital, “Dehydration can make it difficult for the liver, which uses water, to release glycogen. That can lead to food cravings.” Dehydration also interferes with brain levels of serotonin.
Solution: Divide your weight by 2 and that is the number of ounces of water needed per day.
I am a firm believer that we must enjoy the indulgences life offers, but moderation is key! Containing cravings has less to do with weight and more to do with living. When you heal, you live. When you live, you awaken. And when you awaken, health and happiness is all you will ever know.
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.
Coming off of the holiday sugar rush, this month’s blog couldn’t have come at a better time: 5 ways to prevent pre-diabetes. With discipline, determination and an understanding, pre-diabetes can be controlled effectively with diet and exercise alone.
The Mayo Clinic defines pre-diabetes as, “The blood sugar level is higher than normal but not yet high enough to be type 2 diabetes.”
The A1C test is a blood test that provides information about a person’s average levels of blood glucose, also called blood sugar, over the past 3 months. The A1C test is based on the attachment of glucose to hemoglobin, the protein in red blood cells that carries oxygen.
- An A1C level below 5.7 percent is considered normal
- An A1C level between 5.7 and 6.4 percent is considered prediabetes
- An A1C level of 6.5 percent or higher on two separate tests indicates type 2 diabetes
Diet and exercise seems to be the go to answer for almost everything, right? When hitting the gym becomes a bore or tracking calories becomes a chore, it creates a slippery slope of frustration, discouragement and disappointment. How about making this time different by changing the way you look at health beyond the scope of calories in and calories out. Check out my five suggestions on how to prevent pre-diabetes.
- Become active in the community. Whether you join a book club, hiking group, or a cooking class, it doesn’t matter. Studies have shown when we are surrounded by happy people, we become happy. Being engaged in society provides a release of any stress you may be carrying from the burdens of daily life. When stress is controlled, cortisol maintains homeostasis. With normal cortisol levels, insulin regulation and glucose metabolism is optimal.
- Meditate. You don’t have to spend hours a day meditating. Quieting the mind for 5 minutes/day has shown to have dramatic effects on health. According to the July 10, 2017 issue of Time Magazine, “In a new study published in the journal Obesity, researchers from Penn State University randomly assigned 86 overweight or obese women to receive eight weekly sessions of either mindfulness-based stress reduction (MBSR), taught by a professional instructor, or general health education, taught by a registered dietitian. The MBSR group learned how to use mindfulness techniques—like meditation and breath awareness—to respond to stress. The health education group learned about diet, exercise, obesity-related health issues and general stress management. The goal of these sessions was not to help people lose weight, but to reduce stress and stress-related health problems. In that sense, mindfulness worked better. After eight weeks of training and eight more weeks of home practice, perceived stress scores for women in the MBSR group had decreased 3.6 points from the start of the study on a 10-point scale, compared to only 1.3 points for women in the health education group. Both groups experienced improvements in mood, psychological distress, and sleep-related problems. But only the MBSR group saw a decrease in fasting blood sugar levels—both right after training was completed and when the women were retested eight weeks later.”
- Increase water intake. According to an article in The New York Times, being too dry releases a hormone called vasopressin. Vasopressin tells your kidneys to hold onto water and tells the liver to release stored blood sugar. So what is the optimal amount per day? The jury is still out on that. Most health care providers advise looking at the color of the urine. A light yellow urine indicates adequate hydration. Dark concentrated urine implies insufficient water intake. So just keep drinking until you can see through the pee.
- Team up. Partner up with your friends, co-workers, gym buddies and create a challenge for yourselves or join an upcoming race. Being together in a positive environment helps keep us on track. It creates a foundational support and a matrix of resources to keep us accountable. If you ever feel yourself falling off the path, grab your teammate for a hand up. This incredible network ensures a higher success rate and plus, let’s face it, it is fun to do things together. As long as the competition remains healthy and the support unconditional, hormones work together in the same joy as teammates. The result equals a healthy you and happy you.
- Take a road trip. Let me explain. It is fascinating to see how other people in another city, state or country live. When we get caught up in the monotony of routine life, our creative flow halts in front of our faces. We don’t know what to cook. We get bored of the same route to work. We lose the zest for experience. Getting a fresh perspective on new ways of living can stimulate excitement and help pull you out of a rut. Drive along a country road and talk to local farmers. Visit local restaurants and try out new variations to age old dishes. Peek in on ways other communities stay healthy. Link up with different people in various geographical locations via social media. The scope of learning is endless. Seeing the world through another’s eye reminds us that life is good and health is good and together, all will be ok.
I know this list deviates from “conventional medical advice”, but I feel we are bombarded with one study after another and one statistic followed by the next. The problems of our health only seem to be growing deeper. The United States continues to lead the way in obesity. We spend incomprehensible amounts of funding trying to control a disease process that we have created.
Now is our chance! Our chance to take it back to simpler solutions. Putting the simplicity back into a complex life is where healing and prevention will occur. Don’t go looking outside for more research to come your way, more supplements to find their way into your medicine chest, more guaranteed diets that deliver unrealistic results or more promising science to undo what has been done.
Go back to what you already know: that everything you need is already within you.
There comes a point in our lifespan where the hormones biologically begin to slow down production and we begin to consider hormone therapy. When our body senses the slowing of stressors in our crazy lives, it has no need to keep up with the high demands of life. While this is a good thing, the decrease in quantity of the hormones results in a potpourri of symptoms. While more intricate endocrine pathways are being discovered, the global hormonal function remains constant. We feel fantastic when all hormones (estrogen, progesterone, testosterone, thyroid, adrenals, insulin) are in a synchronized balance.
We all know the body WILL change. We may long to feel like we did in our 20’s. I am here to tell you, we can feel even better. There truly is no great mystery to understanding aging. Mid–life and menopause doesn’t have to be the “dreaded” era. In fact, if approached correctly with love and patience, it can be some of the best times of life.
Another thing to keep in mind is that hormonal changes don’t occur just in women. Men can experience the same degree of symptoms. We’ve all heard and some have experienced these symptoms. The symptoms of hormonal changes are extensive and exhaustive. Most of which we are all well aware.
The only thing that needs to be understood is SYMPTOMS OCCUR BECAUSE OF HORMONAL IMBALANCES. Each hormone plays a role in contributing to various symptoms. So how do you know if hormones are right for you? Before answering, ask yourself, “Are your symptoms debilitating enough that it is affecting quality of life?”
If the answer is yes, then hormones maybe what you need.
Hormone supplements are not a forever thing. You may only need them for a certain duration when life feels off balance. The goal should be to use the lowest dose possible for the shortest time possible. Do not depend on only hormones to help you. Stay committed to healthy nutrition, regular exercise and optimal sleep.
If you do choose to begin hormone therapy, continue to work towards creating a healthy lifestyle so that you may begin the process of weaning off of the hormones as soon as the body is able to hold its own.
What are the pros and cons to beginning Hormone Replacement Therapy?
- Alleviates hot flashes and night sweats
- Helps with vaginal dryness
- Helps maintain or restore bone strength
- Improves sleep
- May aid in weight loss
- Possible cardiovascular benefit but evidence is still unclear
- Possible decrease risk of colon cancer
- Helps in restoration of skin, hair, and nails
- Improves mental clarity and mood
- Small increase risk in breast and uterine cancer
- Increased risk of DVTs
- Slight increase in cardiovascular disease and strokes (The WHI study found a 29 per cent increased risk of coronary heart disease in those taking combined HRT)
- Small increase in gall bladder disease
The decision to start HRT (Hormone Replacement Therapy) should be well thought out. Having an extensive discussion with your physician can alleviate any anxiety about the uncertainty of hormone therapy. Each case is unique with varying factors. Listening and honoring your body will lead you to the right decision.
Remember, the minute you decide to start HRT, do everything you can to get off of them as quickly as possible. Use hormones as a crutch, not a permanent companion.
These truly can be the best years of your life! Aging is inevitable. Aging gracefully is optional. That is why I never tire of this topic. Embrace this passing cloud of inconvenience because the rainbow is waiting on the other side.
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 Facebook, Twitter, LinkedIn and Pinterest.
Does maintaining a gluten-free lifestyle measure up to the promised hype of feeling better? That’s the million dollar question. Let’s take a look at this more closely and recap what we already know about gluten.
Gluten is a composite of storage proteins found in wheat, barley, rye, and oat. It gives elasticity to dough, helps it rise, keeps its shape and gives food a chewy texture. But here are a few reasons why gluten has earned a bad rap:
Gut Inflammation. The proteins in wheat are gut irritants which dig into the lining of the gut wall, causing amylase trypsin inhibitors to provoke an inflammatory immune response.
Increased Intestinal Permeability. The gut is a patrol system that regulates which nutrients may enter and which may not. Inflammation in the gut caused by gluten halts that process of control. It loosens the junctions between cells in the gut wall so too much stuff can pass through. Hence the name of “leaky gut.” This leak is thought to be the number one contributing factor to developing autoimmune disease.
Vulnerability to Gut Autoimmunity. Gliadin is a component of gluten and once it enters the system, the problems begin. The exposure to gliadin causes one’s body to form antibodies against its own tissue, thereby creating an avalanche of toxins. Gluten-related inflammation may also be a factor in the development of Crohn’s Disease.
Autoimmune Reactions. Studies have found wheat exposure might be causing autoimmune issues even without evidence of celiac disease. With the abundance of GMO’s, there have been an exponential surge of autoimmune disorders thought in part due to the toxic effects of gluten.
Symptoms of gluten sensitivity can vary. Some common ones include:
- Mood changes
- GI issues
- Poor sleep
- Rash (Dermatitis Herpatiformis is specific to gluten)
- Hormone dysregulation
- Hair loss
- Weight changes
- Joint/muscle pain/swelling
If these are reasons enough to make you want to consider cutting back on gluten, here are steps you can take to make the process a little easier.
- Get educated. There is nothing more empowering than understanding exactly why you are choosing this path. When I first began my gluten free journey it was not by choice, but out of necessity. I was one of the few that experienced all 10 of the above symptoms. It was daunting and overwhelming. I simplified the process by reading. A great way to start is with the book “Wheat Belly” by Dr. William Davis. Dr. Davis takes you through the history of how gluten has become toxic to our system. Sit with the information and absorb the rationale of why maintaining a gluten-free diet can be life-saving.
- Make a list of the foods your currently eat. Rather than trying to figure out which foods do or do not have gluten, start by streamlining and looking at your own diet. Make a list of all the foods and ingredients you eat on a regular basis. Then begin researching that specific food. Remember – gluten is not listed as an ingredient. It is a protein! You won’t find it on the label. You will learn over time how gluten is disguised in various forms.
- Start slowly. Don’t expect yourself to change overnight. It is not safe for the body, nor is it healthy. Start by decreasing a certain percentage of what you are currently eating. For example, eat only one slice of bread with your sandwich rather than two. This small change can make a significant impact. Remember, gluten is inflammatory. As you decrease your intake of gluten, body inflammation also diminishes. This will result in decreased cravings and an overall decrease in inflammation.
- Limit the gluten-free foods. While reaching for gluten-free cookies is nice when you need that sugar fix, gluten-free products are filled with other ingredients and chemicals that are not good for us. In August 2013, the FDA issued a final rule, effective August 2014, that defined the term “gluten-free” for voluntary use in the labeling of foods as meaning that the amount of gluten contained in the food is below 20 parts per million. This means only a small portion of the food needs to be gluten-free to earn that label. It very well could be that the other portion in the food is not. If you wouldn’t eat a regular cookie, then you shouldn’t be eating a gluten-free one. Indulgences are ok as long as they remain on that special occasion.
- Clear out expectations. Lose the idea that going gluten-free will be the “IT” weight loss miracle. Because it is not! If you lose weight from removing gluten, it is because you are caliberating your metabolism. While weight loss may be an added benefit, the real reward is overall health. When the body is balanced and brought to its natural homeostasis, everything will be in perfect working order, including the weight. Don’t chase the weight loss. Allow it to present itself to you along with all of the other great benefits!
Gluten-free eating is truly not the next fad. There are many, and more to come, unfolding studies and evidence of benefits to living gluten free. It is not a quick fix. We didn’t get here overnight. So stay the path. Stay focused. Stay determined and above all STAY COMMITTED!
CHANGE IS COMING!
To be or not to be……gluten-free? Ahhhhh…….that’s the million dollar question. Does being gluten free really offer the extended health benefits that science claims to offer or is it just another peg on the board of healthy eating?
I have written previously about peeling back the layers of understanding leaky gut syndrome. While this concept is still in its infancy, the research appears to have solid validity. Let’s go one step further and isolate specific microscopic causes that contribute to forming the hole in the ozone of our gut.
First, we must understand what gluten is. Many of the references here are from the research of Dr. William Davis, one of my favorite writers and author of Wheat Belly.
What is gluten?
“Gluten is a complex two-part protein found in wheat with virtually identical structures and amino acid sequences of the protein also found in rye and barley. Each gluten molecule comes in two parts: a larger, polymeric glutenin molecule that confers the stretchiness, or viscoelasticity, of wheat dough, and gliadin, a smaller protein. Both glutenin and gliadin share overlapping sequences also, but it’s the gliadin that is the source of most of the health issues associated with wheat, and thereby rye and barley. Note that the gliadin protein of wheat also resembles the zein protein of corn and, to a lesser degree, the avenin protein of oats, which therefore share some of the same effects, including activation of the immune system. While there is no gluten or gliadin in corn and oats, they have related proteins that have similar effects.” –Dr.William Davis
Although gluten is primarily in wheat, similar chemical properties are seen in oat, barley, rye and most recently discovered in corn. Remember the days of our grandmother’s homemade biscuits, pies, cookies? We devoured them without even giving it a second thought.
Why is gluten now being linked to a host of symptoms and diseases?
Remember, gluten is a PROTEIN, not an actual ingredient. It serves as a binder that prolongs shelf life and helps maintain the product’s shape. With the genetic modification of gluten, the human system is unable to process and breakdown the products as nature intended. This results in an explosion of inflammation within the cell walls. These inflammatory markers then leak into other areas causing cellular and hormonal disruption. It is this disruption that causes our symptoms.
What are symptoms of gluten sensitivity?
- Weight gain
- Worsening PMS
- GI issues
- Muscle/Joint pain
- Hair loss
- Difficulty sleeping
- Mental confusion/Depression/Decreased concentration
This is only a partial list of potential symptoms. Inflammation is not discretionary. It hits in all corners of the human body.
What can gluten consumption cause?
- Leaky gut. The gap between the intestinal cell junctions allows foreign proteins to spill into the bloodstream. The body looks at this debris as foreign and begins to attack. This is how autoimmune conditions begin. This is why wheat, rye, barley and corn are associated with Type 1 Diabetes, Hashimoto’s and Rheumatoid Arthritis.
- Mood changes. The unique amino acid sequences of these peptides act asopiates on the human brain. Opioids activate hunger, increase calorie intake, cause mental fogginess, anxiety, anger, food obsessions, mania and decreases attention span.
- Allergies. Just as pollen, grass, mold triggers a histamine response, the allergen component of gluten and its by-products triggers the same histamine release leading to itchy and watery eyes, sneezing, congestion, rash.
- Increased risk for Celiac Disease. “There is a 33-amino acid long sequence within gliadin that is most powerfully associated with triggering celiac disease. One gene, in particular, coding for this amino acid sequence, Glia-alpha9, was uncommon in the wheat of 1950, but is common in modern semidwarf strains of wheat, explaining why there has been a 400% increase in celiac disease over the last 50 years.” –Dr.William Davis
The science is unarguable! The manipulation and modification of our crops since the 1950’s correlates directly to the increasing symptoms and health ailments entering our lives. It is imperative to understand gluten is only ONE such contributor. Researchers continue to isolate others causes.
Until then, what do we do? Do we go completely gluten free? Is gluten free better than not? Will I lose weight if I am gluten free?
Ideally, is it better to be fully gluten free? Yes. Is it practical? No. So where to start? Begin by cutting down the most obvious sources of gluten, (ie. bread, pastas, baked goods etc.) Gluten is hidden under many different titles. Labels will not list gluten as an ingredient because it is not an ingredient, it is a protein. It is important to learn what ingredients do contain gluten. (I highly recommend reading Wheat Belly.)
Be sure to keep a detailed food journal and make note of any subtle changes you may be feeling. Your body takes a minimum of two months to begin responding to any changes made. Don’t expect to lose weight right away or burst through the doors with untapped energy. Or for that matter, you may not see any difference at all. Don’t lose hope and don’t under estimate what is happening on a cellular level.
Eating “gluten free” products is NOT any better than the real stuff. A gluten free cookie is STILL a cookie. If you wouldn’t eat it before, then you shouldn’t eat it just because it is gluten free.
Keep expectations out of the equation. No matter what you see or don’t see on the surface, below ground, you are doing your body good! Above all, be gentle with yourself. It has taken us six decades to create this mess. We have to begin to dig ourselves out with the shovel of knowledge and a bucket of patience.