Emotional Eating

Hello and thank you for visiting.

Through our lifetime, we have many choices to make. It is the same with eating. We all have an emotional connection with food.

If you are overweight and struggling with overeating, diabetes, high blood pressure, etc. The strongest food cravings hit when we are at our weakest point. This is when we may turn to food to comfort ourselves. When facing a difficult problem, or just normal stressors in our lives. Sometimes this happens even when we are bored.

Relationship conflicts, work, financial pressures, and health problems are all trigger points.

Emotional eating can sabotage your weight loss efforts. This often leads to eating too much. This is called “mindless eating”, when you just eat, and do not have the feeling of being hungry.

During these emotional times of eating, we tend to crave high-calorie foods, sweets and fatty foods. Weight gain can happen quickly! You can quickly gain 3-5 lbs. in a week!

Although some people eat less in the face of strong emotions, if you are emotionally distressed, this could also turn to binge eating, quickly consuming food because of convenience without enjoyment.

Emotions and eating habits are tied together. Food serves as comfort and also a distraction when dealing with painful situations.

Whatever emotions drive you to overeat, the end result is always the same result. The emotional return for this behavior is guilt and weight gain! This can also lead to an unhealthy cycle. You emotions trigger you to overeat, then you feel bad and beat yourself up, then you overeat eat again. Its a never ending process.

Here are some tips on getting breaking the cycle of Emotional Eating:

Start with keeping a calendar and food diary. On the calendar, write your emotions. In your food diary, write what you are eating at that specific time. This will help you detect patterns and cravings.

Next thing is to recognize your stressors, and try to calm them. Exercise is the best. Walking, Yoga, Meditating, are excellent.

Before you eat, have a reality check with yourself. Are you really hungry, or is this emotional?

When eating meals, chose high protein, lean meats. Carbohydrates such as vegetables, fruits (berries only) and whole grain breads. Fats such as avocados, olive oils, and nuts. Eat healthy snacks to satisfy cravings throughout the day.

Focus on the Positive! If we don’t have our health, we have worries and stress.

“make a memory everyday and don’t apologize for who you are….Rebecca

Exercise and Diabetes. Get Moving

Diabetes affects millions of people. Although diabetes is a serious health problem, with proper care you can learn to manage your diabetes and lead a full and active life.

WHAT IS DIABETES?
When you eat, some of your food is broken down into glucose (a kind of sugar). Glucose travels in your blood to all your body’s cells. Insulin, made by your pancreas, helps glucose move from your blood into your cells. Glucose helps your cells produce the energy you need for healthy living. Glucose from food makes your blood glucose level go up. Insulin lowers blood glucose levels by helping glucose move from your bloodstream into your cells. When you have diabetes your body doesn’t make any insulin, or enough insulin, or your body prevents the insulin you do produce from working properly. You must do the work your body did before diabetes to keep your insulin and glucose in balance.

TYPES OF DIABETES
The most common types of diabetes are Type 1 and Type 2. In Type 1 diabetes, the pancreas (the organ that makes insulin) does not work right. The cells that produce insulin are damaged or destroyed, so the body makes little or no insulin, and usually occurs in children or young adults.

In Type 2 diabetes, the body makes some insulin, but not enough. Or, the body prevents the insulin you do produce from working properly. Approximately 90% to 95% of all diabetics are Type 2. Type 2 diabetes is more common in overweight older adults, but it is becoming more common in young people and children.

People with Type 1 diabetes will always need to take insulin to manage their diabetes. However, Type 2 diabetes is a progressive disease. At first, they may be able to manage their blood glucose with diet and exercise, but most will eventually need to take insulin to manage their diabetes.

WHAT CAUSES DIABETES?
The cause of diabetes is unknown, but scientists do know that certain things (risk factors) increase your chance of getting diabetes. Risk factors for Type 2 diabetes include being overweight, high blood pressure and a family history of diabetes.

SIGNS AND SYMPTOMS OF DIABETES

  • Tired all the time
  • Always thirsty
  • Need to urinate often
  • Blurry vision
  • Always hungry
  • Sudden weight loss
  • Sexual problems
  • Wounds that won’t heal
  • Vaginal infections
  • Numb or tingling hands or feet

HOW EXERCISE CAN HELP YOU MANAGE YOUR DIABETES
The treatment goal for diabetes is glucose control, which includes diet, and exercise. Exercise is effective in glucose control because it has an insulin-like effect that enhances the uptake of glucose even in the presence of insulin deficiency. Exercise will help improve glucose tolerance, increase insulin sensitivity, and decrease insulin requirements. Additional benefits of exercise for diabetic patients include improved lipid profiles, blood pressure reduction, weight management, increased physical work capacity, and improved well-being.

Prior to beginning an exercise program, diabetic patients should undergo an extensive medical evaluation. Cardiorespiratory activities include any activity that increases your resting heart rate and uses the large muscles in your legs and arms. Walking is easiest. You may enjoy an aerobics or step class, running, swimming, water aerobics, chair aerobics, riding a bike or dancing.

Get at least 150 min/week of moderate-intensity aerobic physical activity (50-70% of maximum heart rate) and/or at least 90 min/week of vigorous aerobic exercise (more than 70% of maximum heart rate) is recommended. The physical activity should be distributed over at least 3 days/week and with no more than two 2 consecutive days without physical activity.  Ask your health care team what your target heart rate should be. Or, you can use perceived exertion by asking yourself, how hard am I working? After a 5-10 minute warm-up of gradually increasing your intensity, the exercise should feel somewhat hard – to hard. You should always be able to talk to someone near you while exercising.

WHEN TO TEST YOUR BLOOD SUGAR
Hypoglycemia or low blood glucose is the most common problem for diabetics who exercise. Because of the increase of glucose uptake during exercise, the risk of hypoglycemia exists during and after exercise, and may last as long as 48 hours after exercise.

Common symptoms include:

  • Crying
  • Drowsiness
  • Fainting or feeling faint
  • Hand tremors
  • Sweat
  • Dizziness
  • Excessive hunger
  • Fatigue
  • Irritability
  • Unsteady gait

Testing:
Monitor blood glucose prior to exercise and following exercise, especially when beginning or modifying the exercise program. Never exercise if your blood glucose level is too low. Measurements that are less than 100 mg/dL are considered hypoglycemic, but rapid drops in blood glucose can also cause signs and symptoms of hypoglycemia.

   
   
   
   

If you take insulin or diabetes medicine, you may need a snack before or after you exercise. Muscles keep burning glucose even after you stop exercising.


–  3 graham cracker squares
–  15 – 20 fat free chips
–  1 small piece of fresh fruit
–  2 TBSP of raisins
–  1 cup skim or low fat milk

  • If you are trying to lose weight, talk to your health care team about using less insulin or medicine instead of eating more food.

Your Teeth and Gums are Important to you health!

Hello everyone and thank you for visiting.

No one likes to go to the dentist, but taking care of your teeth can be significant to your overall health.

Periodontal disease is an inflammatory condition that may be a manifestation of other systemic conditions such as:   Diabetes, anemia, vitamin deficiency, leukemia, and other white blood cell conditions.  It can also be a cause of hardening of the arteries, which is a risk of having heart disease.  Tooth loss caused from Periodontal disease, makes it harder for us to chew and digest our food properly.

The microorganisms that grows in diseased gums are swallowed, and the inflammatory effects gum disease in the mouth has a direct affect to our our arteries.  This provides a direct link between our mouth and general disease.

Our immune system and our nutrition determines the defense mechanisms that normalize and act in defense of this disease.

Used for over 150 year’s, amalgam a filling material that is an a alloy of Mercury, has been used to fill our teeth.  I recommend that if you have metal fillings that are worn or cracked, to have your dentist take a look, there may be  severe decay beneath the metal filling.  Your dentist can determine if there is decay.  If this is so, then you should definitely get them removed.  Very old fillings of Mercury can also have a negative effects on your health.  You should get them removed.

Recently and gradually, I have had all of my Mercury fillings removed, except for one.  They have been replaced by a white composite filling.  They look beautiful. And when you smile, everything is White!

Here is my tip for brushing.  I was taught this from my dentist.  Brush your teeth with two fingers.  The thumb and index finger.  The reason for this is, is that we tend to brush our teeth really hard.  This has a negative effect on the gum line, and the enamel which exposes the nerves and makes teeth sensitive.

Oral hygiene is a mandatory practice, at least every 6 months to the dentist for cleaning and checking to ensure that you have healthy gums and teeth.  Most insurances will cover a regular appointment.

A good diet is necessary for promoting periodontal healthcare.  A diet rich in raw vegetables, al dente cooking, and fibrous foods are all good for our gums.

Chewing, or masticating, is invaluable to gum health. It helps prevent tooth decay.  Chewing increases saliva production and strengthens our jaws.  It breaks down and mixes food together in your mouth.  It sends a message to the gastrointestinal  system that food is on its way.  It is also part of digestion

Vitamins and Supplements:

  • Vitamin C, aids in the formation of blood vessels which stimulates our gums
  • Vitamin A, associated with inflammation
  • Zinc, works with vitamin A, plaque growth can be inhibited with a mouthwash that contains Zinc
  • Vitamin E, helps with healing
  • Glutathione and other antioxidants treat and protect periodontal disease.

Follow these healthy tips:

  • Do not smoke tobacco.  Smoking, is associated to increased tooth loss.
  • Cut Sugar from your diet, it is known to increase or promote plaque and it also decreases the production of white blood cell function.  Steer clear of hidden sugars and added sugars. Check the labels.
  • Floss regularly
  • Use a soft bristle toothbrush when brushing
  • Use a Water-pik regularly
  • Visit a dentist at least every 6 months and brush and floss twice per day.  Follow a diet of high fiber and avoid smoking, sugar and refined carbohydrates.
  • Mouth washes themselves may do more harm than good , as they kill off protective bacteria.

Poor dental hygiene shortens your life.  Its just that simple.  Tooth loss makes it harder for us to chew properly, which turns into chewing and digesting our food.  The microorganisms that grow in our gums are swallowed.  This leads to constantly feeding our bodies disease.

“Make a memory every day, and don’t apologize for who you are…”   Rebecca

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Inflammation Diet and Healthy Heat…!

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BRING ON THE HEAT

Healthy Heat is good for you. According to a recent study at the Cleveland Clinic, Spicy foods are good for your health in multiple ways. It may help relieve cold and flu like symptoms like upper respiratory symptoms, congestion, and flu like symptoms. They also contain a host of cancer fighting antioxidants and even lower your risk of death from cancer and heart disease.

Types of Spicy Foods are : Turmeric, Saffron, Ground Ginger, Pepper, Cayenne, Chili Peppers.

INFLAMMATION DIET

Inflammation is a protective process you are probably more familiar with than you think. It’s the body’s way of healing itself in response to an injury or exposure to a harmful substance. This is useful when the skin is healing from a cut, however, inflammation is not always beneficial.

If the inflammation is chronic, or ongoing, inflammation occurs when the immune system attacks the body’s healthy cells leading to an autoimmune disease such as rheumatoid arthritis, Chron’s disease Psoriasis, possibly Heart disease, diabetes, and Alzheimer’s disease.

There is little evidence supporting the impact of specific foods about inflammation in the body. We do know that some foods have the capacity to suppress inflammation, but it is unclear how often and how much is needed to get the full benefits.

There is research showing that fatty fish, berries, and green leafy vegetables have an impact on promoting our immune system. Eating healthy Omega 3 fatty acids, reduce inflammation and help regulate membrane function. These fats should be included daily in a healthy diet.

Remove fats that turn on the inflammatory processes, such as saturated fats from red meats, cream sauces, fried foods, and trans fat found in many processed foods.

THE INFLAMMATION DIET

To reduce inflammation, eat fruits and vegetables, mostly green leafy vegetables, kale, swiss chard, brussel sprouts and spinach. Fruits should be berries and cherries. Be sure to eat them fresh ,frozen and dried.

Choose plant based sources of protein like beans, nuts and seeds. When it comes to grains, choose whole grain instead of refined grain choices. Swap out regular white rice for cauliflower rice. Eat breads that are whole grain with seeds, Ezekiel is my favorite.

Choose Olive oil, avocados, nuts and seeds for heart healthy fats. Fatty fish, such as salmon, sardines, and anchovies to get your heart healthy fill of healthy omega -3 fatty acids.

To season your meals, rely on spices such as: Tarragon, Thyme, Cinnamon, Basil, Oregano, Salt, Pepper, Turmeric, Cumin, Tarragon, Parsley.

Nutrition is important, but quality of life is also part of what makes a healthy lifestyle. This has a direct impact on inflammation, because it reduces stress in our lives.

Make it your mission to achieve a healthy diet, get adequate sleep, engage in regular physical activity, and maintain a healthy weight.

“make a memory everyday, and don’t apologize for who you are”…….Rebecca

Overeating and Aging

Eating is a way to express who you are. The enjoyment of eating food and the company we keep, family, friends brings us inner joy and happiness. This process is repeated over and over again in our lives. Thank goodness!

As we age, overeating becomes a problem. This goes hand in hand with a decreased amount of exercise and a slower metabolism. The result is becoming overweight, causing: Obesity, High Blood Pressure, Diabetes. It causes weakness and upsets our digestive system. All of this accelerates the aging process.

The Hypothalamus is the part of our brain that produces nerve cells that, when they are activated, they produce a sensation of hunger. Blame it on the Hypothalamus!!!

Habitual overeating, especially of meat and strong flavors, will inflame the lining of the stomach. Excess heat in the stomach cause’s overeating, but when we can break the overeating cycle, one still must change their daily habits. This bad habit can become imbedded in the body’s cells and organs over many years. Overeating is habitual “unconscious eating. ”

Start out by changing your diet to eating raw vegetables and fruits regularly to cool the stomach. Celery is a very good choice. Think of eating “greens, vegetables, ” as a way of giving your body sunshine.

To start with, reduce the consumption of foods that inflame the stomach: meats, fried or oily food, These are acidic foods that become toxic to our bodies. This is what causes inflammation which in turn causes disease.

Practice the art of CHEWING. Eating starts with the basic art of chewing. Chew you food well to polarize your food in order to make digestion easier, and food process better. Carbohydrate digestion begins in the mouth. Proteins, require a longer digestive process, that can actually keep you up at night, if you indulge to late on a nice big steak dinner.

Avoid eating when you are worried, angry, standing, watching TV, and reading. Eating is a time to nurture your body. Give attention to the quality of food that you are eating. I like eating the food that I cook on a white plate. I do that, because it makes the food look more enticing to eat. All of the colors of the vegetables, herbs, and seasonings, even fresh ground pepper show through. It is a great experience to enjoy your food, savor the moment!

When you start to feel full, push your plate away!! No seconds. Try to eat 3 meals per day. Make these meals Breakfast and Lunch, save the evening meal for the smallest. and eat it 3 hours before bedtime. This helps with digestion. Make it a simple meal that consists of a lean protein, scrambled eggs and some veggies, clear broth soups with lots of veggies, (small portion and no meat), or just a simple salad to get you through the night and keep your blood sugars stabilized.

Drinking with meals dilutes your digestive juices, so my advise is to drink some water before eating. As we age we lose the abilities to properly digest our foods.

Drinking water is what purifies our systems, so there is no need to drink to much while eating your food.

The food eating schedule should look like this:

Your first meal should be between 7-9 am (a moderate sized meal containing lots of vegetables, fruits, and protein)

Your second meal should be between 11-1 pm (the largest and the best variety of cooked and raw foods, and lean protein. Grilled salmon, chicken, turkey) Grilled vegetables, and cold vegetables. Fruit should be berries.

Your evening meal should be between 4-6:30 pm (smaller and include a protein)

To ultimately live longer I can promise you that Exercise is the key as we get older! Exercise has been found to increase endorphins, the body’s natural opiate, which makes us feel happy and positive. It decreases the development of Parkinson’s disease, lowers blood pressure, stimulates our immune system, lowers depression, and leads us to a much better sleep at night. Fresh air and exercise, I recommend a brisk walking routine.

It is ultimately our choices to make. If you want to live a long happy life, do the work. Your family and grandchildren will appreciate your efforts, and you will also be setting an example to them as to how to live their lives when they get older.

…remember to make a memory everyday, and don’t apologize for who you are…Rebecca