There’s something in your life you want to change. Perhaps it’s been on your mind for some time. You tell yourself that as soon as life settles down and you have the time, then you’ll look into breaking the bad habit that’s been holding you back from being a better version of you.

Then life happens.

Work gets busy. Family needs your attention. You’re tired. The “perfect” time never arrives.

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Even when you try to change, it’s often short-lived, as so many New Year’s resolutions. The excitement fades, routines return, and before long you’re back to old habits.

Good habits are sometimes treated as optional instead of non-negotiable. That’s a mistake some people make when trying to improve themselves. They focus entirely on removing the bad habit.

That sounds reasonable, but in practical purposes, it often has the opposite effect. When your entire focus is on not doing something, that bad habit becomes the center of your attention. Ironically, you’re feeding the very thing you’re trying to eliminate.

I know because I’ve been there. The harder I tried to think about avoiding the bad habit, the more I thought about it. It became a constant mental tug-of-war, and eventually I lost.

Everything changed when I realized that a bad habit isn’t just a behavior. It’s usually the outward expression of a vice. And a vice isn’t defeated by creating an empty space. It has to be replaced by a virtue.

Instead of obsessing over what needs to disappear, begin building what needs to grow. Replace laziness with diligence. Replace distraction with discipline. Replace selfishness with generosity. Replace impurity with purity. When your attention shifts toward practicing virtue, the old vice gradually loses its place in your life because something healthier has taken its place.

We also need to stop thinking of habits as something that develops over time. People often say it takes about 21 days to build a habit. Whether it’s 21 days or longer isn’t really the point. We don’t spend those days waiting for a habit to magically appear. We make the habit.

On day one, we decide that this is part of who we are and how we live. We don’t negotiate with ourselves every morning. We don’t ask whether we feel like it. We take action. As the weeks go by, we realize something surprising. We’re no longer forcing ourselves.

The habit has quietly become part of our daily rhythm, and those days passed almost without notice. On my phone I have a small checklist of good habits based on virtues that I strive for. That checklist is non-negotiable. Most days I reach my checklist goal, some days I miss the target. Nonetheless, I do not sidestep from that checklist.

Good habits aren’t built by waiting for motivation. They’re built through daily decisions that eventually become second nature.

Finally, take an honest look at your environment. Remove the toxicity. Remove the negativity. Fill your life with influences that encourage virtue rather than vice. The people you spend time with, the media you consume, and the routines you keep all shape the person you want to become.

Good habits are not a luxury for when life slows down. They are the foundation that helps you handle life when it speeds up.

Approach this from the angle of virtue, not only the habit itself. Once the virtue is strengthened, the good habit fortifies. Make the good habits you have in mind non-negotiable.

Vitamin D is a micronutrient that is essential for bone and muscle health, along with other key functions such as immune support and even heart health. We absorb vitamin D through our skin from sunlight. It is synthesized in the skin from 7-dehydrocholesterol, a cholesterol precursor. If vitamin D comes from cholesterol, could cholesterol-lowering medications influence vitamin D levels?

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Cholesterol-lowering medications, such as statins, act on the liver enzyme, HMG-CoA reductase, which is part of the same pathway that produces cholesterol. Because vitamin D shares the same pathway, researchers have speculated that an interference with cholesterol synthesis might affect vitamin D levels.

Vitamin D is a fat-soluble nutrient, so anything that affects fat metabolism could theoretically influence it. Statins–common cholesterol-lowering medications–may alter lipid transport which could impact how vitamin D circulates in the bloodstream.

People that are prescribed statin drugs are often: older, have less sun exposure, have a higher body mass index, or may have other chronic conditions. All of these are independent risk factors for low vitamin D. Because of this it would be an error to say that statins automatically lead to low vitamin D levels.

In fact there are apparently some studies that have shown that when taking statins, Atorvastatin and Rosuvastatin in particular, that vitamin D levels increased. Others showed no changes in their vitamin D levels, and some suggested a slight decrease in their vitamin D. Some data suggest statins may improve vitamin D levels slightly, possibly through improved liver metabolism or reduced inflammation.

We also have to consider that not all cholesterol-lowering medications react the same. Ezetimibe is a cholesterol absorption inhibitor medication used to lower LDL (i.e. “bad”) cholesterol levels. It works by reducing cholesterol uptake in the small intestine. This may reduce the absorption of fat-soluble nutrients, such as vitamin D, but the evidence is merely plausible.

Cholestyramine is a bile acid sequestrant medication used primarily to lower LDL cholesterol levels. This one is more likely to possibly interfere with vitamin D levels due to the reduction of bile acids which are needed for fat absorption, including fat-soluble nutrients (vitamins A, E, D, and K). Non-statin cholesterol drugs have a stronger theoretical link to lowering vitamin D than statins do.

Vitamin D testing is not universal for statin drug users. Testing is usually reserved for those that are older, have a risk of osteoporosis, have a limited exposure to sunlight, or are supplementing vitamin D.

There is a biological basis for a connection between cholesterol metabolism and vitamin D, however, statins do not necessarily reduce vitamin D level, they just share similar risk factors. Some non-statin drugs may have a greater impact on vitamin D absorption. While cholesterol and vitamin D share overlapping metabolic pathways, current evidence does not support a consistent causal link between statin therapy and vitamin D deficiency. Non-statin cholesterol drugs are a different story.

Gummy vitamins have gained popularity in the world of natural medicine over the years. Consumers have chosen the gummy route for various reasons: they are easier to take compared to swallowing a capsule, and definitely easier than swallowing a big horse-sized tablet. And the taste of the gummy, along with the convenience, has been a draw to those wanting to switch from a pill form to a gummy chewable. But are gummies all they are cracked up to be.

Many gummy vitamins contain between 2 to 8 grams of sugar (sometimes higher) per serving. When you add the sugar content of the gummies to the consumption of sugar you may obtain within your meals, this could be a stickler, and definitely won’t fit within a low-carb diet. Consumption of excess sugar can lead to weight gain, type 2 diabetes, and other chronic health issues.

Some gummies have gone the sugar-free route, which is a step forward. Depending on the sugar substitute chosen would determine would determine a negative effect or not. Stevia and monk fruit usually have little-to-no drawbacks. Although I am a fan of sugar alcohols in small doses, some of them–sorbitol for instance–could cause digestive discomfort. The positive is, neither sugar alcohols nor stevia and monk fruit typically affect blood sugar.

The biggest disadvantage to gummy vitamins is their lower or inconsistent nutrient levels. A capsule or tablet can be filled to the brim, so to speak, with essential nutrients–such as vitamins and minerals. Gummy formulas on the other hand have limited space for nutrients because the manufacturers must add the ingredients to make them gummy-like such as gelatin and corn starch, and sweetener, to make them palatable. Not to mention possible artificial flavors, colors, and fillers. All these ingredients take up space just to make the gummy, which leaves fewer room for the actual vitamins and/or minerals per dose compared to a capsule or tablet. Some nutrients such as iron are difficult to include with efficiency. And the shelf life is shorter due to the degradation from heat or moisture.

For those that cannot consume even a capsule with ease, one of my favorite options is a liquid. Liquid multivitamins, calcium, magnesium, and vitamin C formulas have come a long way from when I was a kid in the 1980s. Liquids have much more room to formulate with plenty of nutrition. Some nutrients even come in a topical, transdermal cream form, such as vitamin D, magnesium, and vitamin B12 for excellent absorption. With more options available, the case of the gummy conundrum is closed.

Inflammation resides in the body to some degree. Inflammation is the result of an area in the body that is not “par to the course.” It needs fixin’ as we say in the South. Even if you cannot feel the inflammation, such as in or around your joints and connective tissues, there is the “hidden” inflammation that is there but cannot register with our senses–such as arterial inflammation, gastro-intestinal inflammation, or nervous inflammation.

Inflammation can easily get out of hand which can lead to damaged tissues in various sections of the body. This can be due to unhealthy eating and/or lifestyle habits, and stress being a major contributor as such to uncontrolled inflammatory levels within our systems.

Unchecked inflammation, such as osteoarthritis, leads to pain, stiffness, and limited mobility. This is often answered with one of two combatants: a pain reducer (e.g. Tylenol) or an anti-inflammatory (e.g. steroids or non-steroidal anti-inflammatory drugs).

In my article “What’s Really Going on with Pain and Inflammation” I make the differentiation between pain reducers and anti-inflammatories. Sometimes folks will interchange taking acetaminophen (i.e. Tylenol) with an NSAID (e.g. Advil) as if they are interchangeable or synonymous, as my article explains the contrast between them.

My focus here is excess or overuse, as in, what is someone went beyond the recommended intake of man-made pain reducers and anti-inflammatory compared to natural anti-inflammatory.

Historically, consuming an ample supply of pain reducers, such as acetaminophen, could lead to a rise in liver enzymes–the liver would need to then work harder. Anti-inflammatory drugs (i.e. NSAIDS) could result in your creatinine levels increase in your blood work. The aftermath of high creatinine could cause kidney dysfunction or disease.

There is a limit as to the amount of acetaminophen and NSAIDS you can take without harm, but what about natural anti-inflammatories, such as curcumin or boswellia.

The good news is while anti-inflammatory drugs do have a cap as to how much can be applied, there is no cap with their natural counterparts. Curcumin for instance does not affect the body in any negative way, as far as if consumed beyond its recommended dose it could lead to some unfortunate circumstance. Whereas if you take too much acetaminophen or NSAID there could be some area damaged–liver, kidney, etc.

If there were to be any sort of concern with natural substances, curcumin as an example, your body can absorb so much at one time. Then again, this could be said for pretty much any vitamin and mineral for example. There is a saturation point your body reaches to where maximum absorption has been achieved. Which is why it is best in some cases to spread out how nutrients are consumed. Also, taking supplements with meals increases the absorption versus on an empty stomach.

Robert Spitzer, S.J., president of the Magis Center of Reason and Faith, refined a model of the Four Levels of Happiness, to say it will “dictate our actions, choices, and ethics,” and “whichever level of happiness dominates our lives will determine the depth and endurance of our happiness.”

Level One happiness is centered around immediate gratification and physical pleasure–consuming food, beverage, other substances; or engaging in activities. Level One is not all bad because we do need to fulfill our basic necessities to survive. Nonetheless, satisfaction from these pleasurable consumptions feeds our dopamine receptors (the “feel good” hormone), and we desire that instant gratification. Remaining solely in Level One can leave one feeling hollow–due to the inclination to fulfill a primal state of want.

The second level of happiness hinges on feeding the self-centered ego (i.e. “all about me”). Spitzer explains it as, “I need to be constantly achieving and winning in my life, for example, being recognized at work, getting the next promotion, or making sure my project has top priority.” While Level One can center itself around pleasure, Level Two could lead to pride–the focus is being in control and consuming power, accolades, and achievements. Level Two is on a Win-Lose model, as Spitzer elaborates, “in order for me to win, others must lose.” This second level isn’t all bad, like Level One, because having self-confidence and good credibility can be meritorious. Level Two is less shallow than Level One, but it’s still not a sustainable source of happiness long-term.

Level Three happiness as Spitzer remarks, “is also somewhat about ego, but unlike Level Two, it is turned outward. My skills and talents are aimed at serving others. It is still about winning, but it’s now more about achieving Win-Win results rather than Win-Lose.” In other words it is less about me and more about others. By redirecting the focus from you as self, you initiate the bigger picture of meaning and purpose in life. Spitzer goes on to say, “My [your] happiness is now growing in pervasiveness because it impacts other people.”

The third level of happiness centers around empathy and conscience. Spitzer asserts, “empathy begins with a deep awareness of and connection to the other as uniquely good…[also] empathy and conscience can work in two ways: they can prevent us from doing something negative and inspire us to move toward great heights of positivity.” There is a developmental change from how to make me (self) happy to make others happy. We have a greater affinity to seek the best for others in this third Level.

Level Four happiness is about transcendentalism–focusing on the divine and metaphysical aspects of our existence. Spitzer says, “[Level Four happiness] is the fulfillment of the five transcendental desires: perfect love, beauty, truth, justice/goodness, and home. We achieve the fulfillment of the these desires in having a relationship with perfect love, truth, beauty, truth, goodness/justice, and home Itself, namely God.”

We yearn for something that is outside of ourselves. We are attracted to transcendence. There is a captivating quality for the search of the Source of all that is good. Spitzer concludes “that there is considerable evidence for our transcendental nature. And if we are transcendental beings, then it follows that we would have transcendental desires, and the fulfillment of these desires would lead to happiness. Conversely, their non-fulfillment will lead to unhappiness…This should give us a clue to the fact that our happiness does not lie in this world alone.”

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Time is of the essence. You have responsibilities that need to be addressed: work, family, extracurriculars, errands, and so forth. There are so many hours in the day to complete. The day goes by quickly. Further duties may add to your to-do list. The small details of your day become lost or forgotten.

When the brain attempts to process multiple pieces of information simultaneously, there is a disassociation causation. It becomes increasingly difficult to either stay on track, or lose track where you were, because you moved on to another task so quickly. The brain has only so much “bandwidth” to process information at one time.

A fast-paced workload can leave your brain hardly any time to register what it is experiencing. It’s not just about having multiple tasks to complete. The rate of speed at which you approach your efforts also is factored in. Rushing a task can break the pace that a person is on. This can lead to fragmentation.

Attentional fragmentation is psychological expression to explain how information in the brain can become “fragmented” due to work either not be completed because you’ve moved onto something else, or multi-tasking leading to a mess of tangled thoughts. This can cause mental instability. Neurons are firing in multiple directions. Information stored in the brain can become more difficult to recall when fragmentation occurs.

Not only is fragmentation a concern, but also mental fatigue increases due to frequent task-switching, even small or tedious tasks.

Stress can powerfully influence the way we form memories, as well as retain and recall information. Stressful moments could bolster fragmentation, leading to a disjointed memory.

Curiosity, wonder, and creativity can get lost during the fragmented thought, turning the day’s checklist of activities into something mundane. This can certainly affect a person’s mental state, in particular their mood. The mind likes to explore. A slower pace and quiet moments allow the mind to defragment and collect your thoughts.

Restorative attention is a natural process, or activity, that calms the mind down. This can be going for a walk, meditation, or a hobby such as playing a game. This act helps to reset the mind to a calmer state.

Slow play is a gaming term to describe how we can, and should, purposefully slow down what we are doing for a more enjoyable experience. Slow play gives you the ability to enjoy life more. When you give yourself permission to pause, your mind stops juggling so many responsibilities. Narrative attention then increases because the cognitive load has been reduced leading to better absorbed and retained information.

Comprehension increases when a job is processed and handled through its normal timing–not rushed. To better prepare your upcoming day so that it is less cluttered, create a to-do list the night before. Add your daily assignments to the list, no matter how trivial they are, such as “cook dinner” or “do the laundry.” Then do each duty one at a time. This will cause less mental fragmentation and keep your mind on track, and can give a sense of accomplishment.

Playing games such as board games, video games, crossword puzzles, trivia games, etc., are a fun way to teach you slow play to restore focus.

It takes effort to defragment the brain through slow play and restorative attention, if you give yourself permission to do so. Which is why making a to-do list is important, and to tackle one responsibility at a time.

People absorb emotional experiences more deeply during their calmest moments. An experience is just that, a single moment, and that moment can be here and gone, then it becomes part of your past, even before you could explore that moment. The beauty of the world is something to observe and experience.

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When you pick up a package at the grocery store and read the contents to find that it contains enriched wheat flour, that gives a healthy veneer. The company added nutrients, such as B vitamin and iron, that will make us healthier, or so it seems. The word “enriched” gives the false characteristic of an improvement from the original. The truth is all-together different.

Wheat is made up of three parts: bran, germ, and endosperm. The bran is the fiber-rich portion of the wheat that also contains some protein and minerals. The germ is naturally filled with B vitamins and minerals. The endosperm contains carbohydrates, protein, B vitamins, and iron. When the wheat is processed, the bran and germ are removed. The fiber needed for digestive and heart health, and B vitamins needed for various enzymatic processes throughout the body no longer exist as its original form. What is left is the endosperm, which goes through further processing to create a fine powder. During this second process the endosperm looses much of it’s vitamins and minerals.

The final processing of wheat is primarily the carbohydrate and some protein from the endosperm. When fiber is stripped from a grain, like wheat, it becomes mostly starch which digests and absorbs quickly causing a blood sugar flux. We also lose that sense of feeling full and satisfied when the fiber is not present. We needed the fiber for healthy digestion, blood sugar, and cholesterol levels; and also needed the vitamins and minerals for proper health functions.

Now that the finely processed wheat is void of practically all nutrients, it is then time to re-enrich what good has been evacuated. The process of enriching is where the nutrients that were taken out during processing are added back into the wheat flour, minus much of the fiber. The enriched flour is then used to produce food products, where you will find in the ingredient list “enriched wheat flour” usually listed toward the top of the list.

If you see vitamins or mineral listed in the ingredient list rather than the nutrition panel, it has probably been enriched.

By limiting the consumption of enriched foods, we retain something much more natural with all of the parts of the grain intact: including fiber, vitamins, and minerals.

There are better options out there that avoid enriched wheat: Food for Life makes a sprouted grain bread called Ezekiel 4:9 found in the freezer section at the grocery store. I was practically raised on this bread. Another bread option that I have come to enjoy is Dave’s Killer Bread which uses organic, non-enriched grain(s). Those looking for non-enriched pasta, if the label says “product of Italy” or “made in Italy,” rest assured it is not enriched.

One of the purposes for removing nutrients from the grain during processing is to extend the shelf life. One might even go as far as to say another purpose for turning a grain into a pure starch is to negatively effect the body upon consumption causing health issues. But if the grain is then “enriched” it sounds healthy therefore people will eat them and will continue to have a prominent place on grocery store shelves.

Cognitive decline can sneak up on us as we grow wiser over time, because it’s not something we feel, it is something we sense. We notice our inability to retain and/or recall information. Maybe not as mentally sharp as before. Sometimes simple pieces of information as names, dates, and places get “misplaced” in our brain-sphere.

I devised a brain booster program that with the proper supplementation could help restore good brain health. My program is as followed:

Food Consumption

AVOID:

sugar

deep fried foods (air fried in good oil is OK)

margarine (hydrogenated foods like peanut butter and non-dairy coffee creamer)

LIMIT:

“vegetable” seed oils

oats (oatmeal and oat milk)

potatoes (except sweet potatoes)

corn (including: corn syrup, corn tortillas, corn meal)

EAT:

omega-3 enriched or pastured eggs (3 eggs a day minimum)

grass fed beef

bison / buffalo

wild caught fish (salmon, albacore tuna, sardines, trout, and herring)

broccoli (fresh or frozen)

blueberries (fresh or frozen)

coffee (200 mg. maximum)

unsweetened dark chocolate (may sweeten with a sugar alternative)

Brain Calming

– Five to ten minutes each day of quiet time. Find a quiet place, turn off all audio or visual distractions, and sit still for the duration of 5-10 minutes to allow the brain to calm down.

– A hobby that disconnects you from worldly distractions. Do this at least one hour per week.

– LIMIT THE AMOUNT OF TIME YOU SPEND ON YOUR PHONE OR TABLET

Exercise Your Brain

• jigsaw and crossword puzzles

• play cards (actual cards, not on your phone or tablet)

• learn a new hobby or skill (music, painting, photography etc)

• use your non-dominant hand more often

• dancing

• learn a new language

• board games like chess or checkers (not on your phone or tablet)

• read books (something informative or enlightening)

Insomnia is the most common sleep disorder that affects a person from either falling asleep or staying asleep. This concerns upward to 50 percent of adults at some point in their lives. A continual lack of sleep alters how the body mitigates stress, and also inhibits the body’s ability to regulate healthy inflammation markers, not to mention how well healthy tissue regenerates.

Adrenal stress is a contributor to insomnia. The adrenal glands release the fight-or-flight hormone, adrenaline, when we need it, and sometimes when we don’t, such as at night time. Another stress hormone, cortisol, has a peak activity level during the hours of 2am to 5am which could cause a person to wake up unexpectedly during these hours. Insomnia alone is a good reason to find healthy methods to manage stress.

A common theme I see play out with insomnia, as well as other areas, is to take a pill and make the problem go away. If that were the case, many health issues would vanish. That is why we have to factor lifestyle into the equation. There is something lifestyle-ish promulgating sleep disturbance that needs to be addressed.

Taking a sleep aid 30-60 minutes before bed with no lifestyle change may work for some, but for those with an overactive mind, a more proper regimen is in order, such as changing up one’s nightly customs. In order to get to bed at an appropriate hour, it requires time, sometimes hours, to go from an active awake state to a passive relaxed state. Prepare for bed at least two to three hours ahead. You need that allotted time to shift the busy mind from active to passive. During this two-to-three hour preparation for your scheduled bed time, do tasks that are relaxing: watch TV, read a book, soak in a warm bath, and so on.

Natural sleep aids are meant to help steer you from the active to passive state, and that takes time. Three hours prior to bed, I will take the first dose of my natural sleep aid, and then again two hours before bed, and sometimes again one hour before bed. I monitor how sleepy I am throughout the three hour transition from awake to dosing off while watching television. Every night will be different and I view it as such.

At least 90 minutes prior to bed, put away all electronic devices: smart phone, tablet, and computer. Have it out of arms length, either across the room or in another room. These technologies often times stimulate and excite the brain, causing the brain to “wake up” before bed time. Turn off all news and social media also at least 90 minutes before bed. The news cycle and social media posts will be there waiting for you in the morning.

Additionally, sleep routine is very important. Schedule the same bedtime every night, even on the weekends and holidays.

Lastly, your posture leading up to bed time makes a significant difference. If you are in a sitting position prior to sleep, this can trigger the brain into thinking it’s “not quite time for bed” even though it is. At least 90 minutes before getting to bed, be in a laying position, either on the couch, in a reclining chair, or bed itself. When you are in a laying position, this triggers the brain to sense we are now getting ready to sleep.

To recap, prepare for bed two or three hours in advance doing only relaxing tasks. Turn off all news and social media, and stow away all electronic devices at least 90 minutes before bed and at this time get into a laying position while enjoying entertainment on TV or in a book. Soon you’ll be off to Never-Never Land.

Inflammation comes in different degrees. The most common is low-grade inflammation. This chronic form affects those with arthritis and joint pain for instance. The other chronic form is systemic inflammation, as it affects the immune system in such a way–by releasing pro-inflammatory cytokines and the chronic activation of the innate immune system–that can lead to heart disease, cancer, diabetes, non-alcoholic fatty liver, and auto-immune disease.

There is something in your diet that you may consuming to negate the inflammation, and that is coffee.

Coffee contains bioactive chemicals such as caffeine, chlorogenic acid, caffeic acid, cafestol, and kahweol that has medicinal potential and demonstrated in models that these substances work harmoniously to reduce or modulate inflammation and neuropathic pain. Data from clinical trials has also shown coffee to have protective affects against Parkinson’s disease and Alzheimer’s disease.

Some studies have found that decaf coffee may have similar advantages to normal coffee. When comparing decaf coffee to its caffeinated counterpart, there may only be a smaller reduction in the inflammatory markers with the caffeine included. Time will tell as research develops.

This raises the question on caffeine consumption itself. Can too much caffeine have an opposite affect. While there isn’t much data on excess caffeine actually causing inflammation, excess caffeine could instigate other obstacles. Over-caffeinating can negatively impact the adrenal glands making it difficult to reduce symptoms of stress because the adrenals are over-stimulated. This can result in stress hormones to release when there is no reason for them to when you’re trying to relax. Too much caffeine can also affect persons with symptoms of ADD, ADHD, and OCD.

The maximum amount of caffeinated coffee a person should drink while remaining in the safe zone is 400 milligrams per day. That is equivalent to approximately four cups per day, and the serving size as eight ounces. Which means if you are drinking in a container larger than eight ounces, factor that in to your daily consumption.

To better put in perspective how much caffeine you could be consuming in a day, one cup of eight ounce coffee is approximately 100 milligrams of caffeine. An eight ounce cup of black tea is 50 milligrams while green tea is 30 milligrams. Sodas can range anywhere between 30 to 55 milligrams of caffeine per twelve ounces. Energy drinks are approximately 80 milligrams per eight ounces. If you consume a variation between coffee and tea during the day, keep a close eye on the number of servings and serving sizes being consumed so you stay within the 400 milligram daily threshold for optimal health. If someone simply cannot function properly without copious amounts of caffeine, adrenal fatigue or adrenal exhaustion may be at play and needs to be addressed.

There may be a link between caffeine use to decrease both cardiovascular disease and systemic inflammation. Research at the Standford University School of Medicine did a multi-year study and found that there could be a fundamental inflammatory mechanism in caffeine that could help reduce heart disease and inflammation. Research at the Iowa Women’s Health Study found in 2006 where postmenopausal women who drank coffee had a lower risk of cancer, cardiovascular disease, and inflammatory disorders. A 2010 study published in the American Journal of Clinical Nutrition found that drinking coffee decreased inflammation and increased high-density lipoproteins (i.e. HDL “good” cholesterol).

While the caffeine is a nice pick-me-up, coffee is full of polyphenols, a group of natural compounds found in plants that have antioxidant and anti-inflammatory properties. These polyphenols reduce inflammation, lower the risk of cardiovascular disease, while stabilizing free radicals. Coffee also contains a natural compound called chlorogenic acid that helps the body process sugars and fats. Lighter roasted coffee beans may contain higher amounts of antioxidants than darker roasts. Also, hot-brewed coffee is higher in antioxidants than cold-brewed. While cold-brewed may be higher in caffeine, stick to hot-brewed if possible. For those that do not prefer to drink coffee black, there are healthy options such as coconut creamer as your creamer source; and monk fruit, stevia, or sugar alcohols, like erythritol, as your sweeteners in place of sugar.

Chances are you’ve heard of turmeric and curcumin. Sometimes these two are treated as synonymous to one another, other times people may refer to them as two separate composites. Let’s connect the curcumin to its original source, turmeric, and see how this extraordinary natural anti-inflammatory has proven itself time after time.

Turmeric is a spice from India that has been used in Ayurvedic (natural) medicine for millennia. Curcumin, however, is a potent component of turmeric. To use an analogy, think of a nut and a shell. The shell is turmeric, and the nut is the curcumin. It is the curcumin inside the turmeric that is wanted. Consuming turmeric in its essence nets a lesser portion of curcumin, approximately 8-10 percent. Curcumin that has been extracted from the turmeric root could provide even greater benefits.

There are other components in turmeric that produce a higher effectiveness of inflammation reduction. Blending curcumin with its own turmeric essential oil could result in an even more potent substance at fighting disease when compared to the anti-inflammatory prescription drugs, plus curcumin comes without the side effects.

Curcumin works so well with a varying range of diseases because of its powerful anti-inflammatory properties. Not just arthritic inflammation in joints and connective tissue, but the many cases that are inflammatory-based: cancer, heart disease, asthma, IBS, diabetes, psoriasis, and cirrhosis, just to name a few. If we can reduce the inflammation and allow the body to repair itself as needed, that can give a new dawn to how a person feels, how they respond to stress, not to mention improved health markers.

Nearly all chronic diseases have a common denominator: unchecked, destructive inflammation. Usually synthetic drugs work at reducing a single inflammation pathway, not so with curcumin, which can help diminish multiple inflammation targets. Curcumin can help down-regulate COX-2, the enzyme linked to most inflammation. It can inhibit LOX-5, another pro-inflammatory enzyme. Curcumin can work through so many pathways that inflammation travels throughout the body. It can also act as a powerful antioxidant to reduce free radicals in the body that can lead to cell damage.

A fairly common response to turmeric is that it needs to be taken with black pepper. Not so with curcumin since it has already been extracted from turmeric. It is ready to get right to work. There is a downside to taking black pepper with certain supplements or medications. Black pepper’s job is to allow or speed up the permeation in the gut expediting nutrient absorption. If you were to take a pill that has a time release mechanism, meaning you want it to stay in the body much longer, black pepper negates that.

Inflammation is a normal process that the body undergoes as needed. It is a response to an area that requires some form of rehabilitation (i.e. healing) due to damage being done to a large tissue area, all the way down to a cellular level. Curcumin is one of the most researched natural compounds that could play a key role in reversing some of the more common diseases and ailments.

Two clients, a mother and daughter, came to see me on how to adjust their body composition. One of them wanted to add a couple pounds while the other wanted to subtract a few pounds. Ironically I put them both on the same type of meal plan. You may be wondering, how can eating the same way draw opposite results?

Rather than use terms like “gain weight” or “lose weight,” I prefer the term “modulate,” which means to regulate or adjust to a normal level. I used the same dietary method for both of them in order to modulate their body composition.

Let’s look at our three macronutrients: carbohydrates, proteins, and fats. Often the ratio of carbohydrate to protein to fat is skewed in the wrong direction. People consume much more carbohydrates than they do protein and (healthy) fat. To modulate body weight, we easily adjust these ratios. Let’s take a closer look at two ratios, one that is imbalanced and the other balanced.

First the imbalanced ratio, which I call the “standard American diet.” That reminds me of the food pyramid I learned in junior high in the early ‘90s (I’m showing my age). What has replaced the food pyramid over the years hasn’t got any better. The food pyramid ratio consisted of predominantly carbohydrates along with vegetables and fruits, nominal protein, and minimal fat. It’s no wonder over the decades that obesity continues to skyrocket, not to mention elevated blood sugar and blood pressure on the rise as well. It’s all relative.

Now let’s look at what a more properly balanced macronutrient ratio looks like. There are different schools of thought, however, there is a common denominator–low carbohydrate. Your daily caloric intake of carbs should be approximately 50 grams, mostly in the form of low-to-moderate glycemic vegetables and fruits. Then we fill in the other two macros, protein and fat, according to the individual since everyone is unique. Some tolerate fats more than others, some tolerate protein more than others. If you do not have a gallbladder, then you’ll want to do a higher ratio of protein than fat. If for some reason you don’t digest proteins well in the stomach, maybe due to acid reflux, then higher amounts of fats would be your better choice since they digest in the small intestines.

I don’t normally eat breakfast. I usually “break the fast” at lunch. Some time ago I had a hunkering for breakfast. I ate a meat lovers omelette with bacon, sausage, and ham. No carbs. Just pure protein and fat. Not only was it delicious, it satisfied me all day. I felt energetic and great!

A dilemma with eating carbohydrates–bread, pasta, and rice for instance–is these foods alone are not satisfying. They can give a false sense of fullness and they are not sustainable. When a person eats more carb-laden foods, they will be hungry more frequent leading to erratic eating habits that promote higher body composition (i.e. weight gain). In Italian, there’s a term, fugazi, meaning “fake.” Carbs are fake when making you feel full.

The term “diet” has been overused or improperly used. Adjusting body composition does not mean eat less. On the contrary. Sometimes I’ll tell folks to eat more, but it is what you eat that matters most. We shift the focus from a carb-rich meal plan to a protein-rich, or fat-rich diet depending on the individual. And we mix in some lower-carb fruits and vegetables along side.

We have been told that “fats make you fat” and that grains are “heart healthy.” Both of these statements are false. Eating animal fats, such as eggs, butter, and cheese are very healthy and satisfying. On the other hand, eating grains could lead to cardiovascular inflammation resulting in hyperlipidemia (i.e. high cholesterol). Oatmeal, for instance, commonly consumed at breakfast does contain fiber, it also has a very high carbohydrate rating, which means it’s time to swap out the oatmeal for that meat lovers omelette I mentioned earlier. Delicious!

Ultimately this is about a lifestyle change, whether it’s in regard to improve: body composition, blood sugar, blood pressure, energy, or stress management. It’s all relative. Eating low carb improves all of the above, and more! It’s time to flip the script. Flip those macronutrient ratios around. Focus on animal proteins (e.g. beef, pork, chicken, deli meats, etc.) and animal fats in whatever proportion you desire. Eat until you’re satisfied and do not eat again until you’re hungry. You will be amazed at how long you can go before eating again. In no time you will feel the difference by substituting the carbs for meats and fats.

Magnesium is an essential mineral as well as a requisite for the functionality of over 300 enzymes processes throughout the body. For several years it has been my prognosis that an abundance of Americans are insufficient in magnesium. Over the years I’ve worked with many clients that showed symptoms of magnesium deficiency. Based on my clinical observations it seemed to be a real possibility that a multitude of people are either: generally lacking in magnesium, taking the wrong form of magnesium, or simply not taking enough of the proper form of magnesium to be beneficial.

Life Extension recently published an article, High Risk of Low Magnesium, that made my observations of magnesium deficiency proof positive. Based on their research, approximately 45% of the American population is magnesium deficient. The scarcity of this essential mineral could pose serious health risks. Multiple body functions depend on adequate amounts of magnesium regularly. It is responsible for cellular energy production. Muscles, including your heart, require a sufficient amount of cellular energy, which is where the second highest amount of magnesium is stored. Bones being the highest concentration of magnesium.

Low levels of magnesium may be associated with cardiovascular risk. From the Life Extension article, “An epidemiological study of 3,523 men aged 60-79, with no prior history of cardiovascular disease, found that heart failure declined with rising magnesium levels, particularly in men who were at a higher risk of ischemia (a reduction of blood flow that could potentially lead to a heart attack or stroke). Higher magnesium consumption is also associated with lower stroke risk.” It is interesting to note that low levels of magnesium may be associated with an irregular heart beat.

Blood vessel restrictions make it difficult to deliver oxygen and nutrients to your cells. Not only is magnesium important to reduce cardiovascular health risks, such as heart attack and stroke, but this important mineral may also help improve blood flow and blood pressure by naturally relaxing constricted blood vessels.

Magnesium is an essential mineral in cognitive function. Your brain needs magnesium. Again from the article, “In adults aged 50-70 years with cognitive impairment, one form of magnesium, magnesium threonate, improved overall cognitive ability. By the end of the 12-week randomized trial, magnesium supplementation improved measures of brain aging by nine years. In another trial of patients with mild to moderate dementia, magnesium led to improvements in cognitive function after 12 weeks.” By calming down the brain, especially for those with higher stress levels, magnesium can help improve mental skills such as the abilities to stay organized and to solve problems.

Magnesium is also involved in insulin function and the enzymes that rely on it. There is a possible correlation between low levels of magnesium and a higher risk of developing diabetes. Observational studies have shown a possible link to an improvement of glucose and A1C and better insulin sensitivity when magnesium is supplemented.

Scarce levels of magnesium is associated with a decrease in bone mass which can lead to osteoporosis, not to mention the inflammation and tissue damage akin to low levels of magnesium. Approximately half of your magnesium is stored in bones. People that take a calcium plus vitamin D supplement for bone health is a good start, but it must be properly balanced with magnesium.

We can see how vital magnesium is to the body, and how this mineral could improve the cardiovascular, musculoskeletal, and nervous systems. There are many forms of magnesium–citrate, aspartate, glycinate, threonate, and so on–and each type is great for a particular area. It is important to match the proper form of magnesium to the individual need.

Source: Life Extension May/June 2025 edition, pages 43-45

When pain within the body arises, nothing more would be pleasing than to send it a “cease and desist” notice. The common resolution is “take pill, make pain go away.” While no person in the right frame of mind wishes to be in agony, solely taking a pill to make pain disappear doesn’t address the root of the matter, it puts a band-aid on the issue. Albeit a band-aid is helpful to assist the healing process, the matter at hand should be addressed also. Pain is the culmination of increased inflammation over a duration.

Inflammation is the immune system’s normative response to an area of the body that has been damaged. Tendons, ligaments, and joint tissues are designed to handle a standard load from various daily activities. When the load becomes overbearing and pushed beyond reasonable limits, deterioration may occur in those affected areas. Examples of this could be highly repetitive actions, quick or jerky motions, carrying or pulling heavy loads at or beyond your normal capacity, and in my case, playing the guitar for decades with a heavy playing hand. It could also be normal wear and tear on the body as we become wiser (notice I didn’t say getting older).

While there are occurrences where inflammation forms, such as with auto-immune, our focus here will be on the former mentioned above.

To reiterate, when pain materializes our initial reaction is to take or do something to make the discomfort recede. Chances are the pain will return at some point, because the root cause probably wasn’t addressed. And that is to scale down the inflammation.

Addressing inflammation can be a little tricky, because there are multiple pathways in which inflammation travels throughout the body. Picture in your mind a very intricate spider web. That is essentially what we are dealing with when it comes to inflammation.

Inflammation in itself is not bad. Because it is how the immune system handles something that requires attention. Inflammation is always present, and sometimes you don’t even feel it. The issue at hand is when you do start to notice and it’s painful. That is your body letting you know something needs to be addressed.

Two common over-the-counter products people take are acetaminophen (i.e. Tylenol) and NSAIDs (non-steroidal anti-inflammatory drugs) in the form of ibuprofen (i.e. Advil, Aleve). There is some confusion on taking these products to address pain. Tylenol for instance is a pain reliever, not an anti-inflammatory, just as ibuprofen is an anti-inflammatory, not a pain reliever. Acetaminophen and NSAIDs are not interchangeable even though they are addressing a common thread.

Taking relatively high doses of acetaminophen or ibuprofen for long periods come could be problematic. This is where we look to ingredients found in nature to render an inflammatory reduction without side effects.

Enzymes such as COX-1, COX-2, and LOX-5 are what spurn on inflammation around the affected tissue leading to stiffness, limited range of motion, and pain. BCM-95 Curcumin found in turmeric, and BOS-10 Boswellia, are two potent natural anti-inflammatory elements used in natural medicine to reduce the enzymes that cause inflammation. As with any anti-inflammatory, it takes time to reduce inflammation because of the complex pathways inflammation moves throughout the body. Patience is key.

In addition to the BCM-95 and BOS-10 to help scale back inflammation, I have personally found that stretches and exercises recommended by a qualified physical therapist or occupational therapist is beneficial. Avoiding foods that increase inflammation is also very helpful, including sugar, deep-fried foods, and highly processed foods such as snack items (chips, cookies, crackers, etc.) and replace them with lean meats, fruits, vegetables, and healthy fats.

Testosterone is an androgen hormone produced by both men and women, but found predominantly in men. Production of this hormone begins at puberty and peaks around the age of 25. By the late 30’s and into the 40’s, production of testosterone begins to decline more steeply.

Testosterone supports many bodily functions including muscle mass and strength, bone density, libido, fat distribution, and red blood cell production. As testosterone levels decline around the age of 40, these bodily functions can be negatively affected.

One specific area men are concerned about is low libido. Erectile dysfunction (E.D.) is also a concern, which is often times associated with low libido, but not necessarily related testosterone levels. So how does a man with such a dilemma approach low libido and E.D. naturally?

Since low libido and E.D. are actually two different problems, I’ll approach each one independently. First, low libido.

There are hundreds of hormone reactions happening all throughout the body 24 hours a day. To say that low libido is always caused by low testosterone would be false. As I’ve mentioned in previous health blogs, stress can have a dramatic effect on hormone levels. In this particular case there is a simple flow chart to illustrate how stress can cause low testosterone:

high stress -> low progesterone -> high estrogen -> low testosterone

When I’m working with a person with low testosterone, my first question is what’s your stress level like? If they have high stress, chances are they have low progesterone–a hormone that helps to cope with stress. Natural, bio-identical progesterone can be a safe solution to low testosterone, rather than that person getting on some form of testosterone therapy, which may be needed. But I like to see a person’s health from every angle and not just assume that they need testosterone therapy right away, which may not be the case

One of the safest ways to get testosterone back to optimal levels is to exercise to the point where you perspire. Lifting weights is very effective, and exercising large muscles (back and thighs) works well. This is a great way for men to produce more of their own testosterone, plus it also releases endorphins that increases a positive mood.

The other difficulty men are confronted with is erectile dysfunction, or E.D. In cases where low libido and E.D. are not related, how can we deal with E.D.? Often, the complication is a lack of blood flow. Many men with E.D. have high blood pressure or high blood sugar (type 2 diabetes), and sometimes both. Smoking cigarettes can also cause E.D. due to lower oxygen levels in the body.

High blood pressure can be caused by constricted blood vessels (sometimes associated with stress), or clogged arteries from plaque build-up. Similarly, high blood sugar can also cause plaque build-up, plus high glucose levels can damage the lining of blood vessels. Either way, blood flow is being restricted.

Rather than take a pill to address the restrained blood flow associated with E.D., there is a much safer and more natural approach, and it has to do with your eating habits.

Eating a carbohydrate rich diet that includes sugar, potatoes, corn, bread, pasta, rice, and let’s not forget about sweet tea and soda drinks, can all cause high blood sugar and high blood pressure. By reducing these foods and eating a low-carb diet, a person can in a matter of weeks correct blood flow issues linked to E.D. A dietary regimen should consist of eating lean animal proteins, healthy fats, and a mixture of green and colored vegetables, and fruits, especially berries. Blueberries and broccoli are extremely nutritious.

Not only can dietary change and exercising benefit in areas such as low testosterone and E.D., the individual will have more energy, have a reduction of stress, and a more positive mood for starters. I realize it is easier to take a pill to make these health concerns magically go away, but the underlying issues are still there, we’re just simply putting a band-aid on it. However, by taking the time to eat healthier and exercise, the results may be even better than you think.

A normal daily grind can be tasking. Schedules, deadlines, family needs, and then recent events all cause stress. Which is why we should all have a stress outlet. It benefits the mind, body, and soul.

Over the years I have allowed stress to dictate how I felt and lived. For my own health I had to make a change. So naturally I reached for my stress outlet without even realizing it.

To better understand stress there is some basic nutrition to know. Stress affects our hormones. Particularly adrenaline. Adrenaline is the “fight or flight” hormone that left unchecked can wreck havoc on how we deal with stress.

Music has always been my getaway from all the hustle and bustle. And as I focused on teaching and playing my instruments more frequent, little did I know that I had stumbled onto my stress outlet.

We cannot simply turn off stress, but the good news is we all can manage it through some healthy outlet.

Maybe it’s a hobby you enjoy. Perhaps prayer, meditation, or exercise. Whatever outlet works best for you, that is your time each day to let your mind and body relax for a while.

One thing I’ve learned about stress as a nutritionist and from personal experience is stress doesn’t go away on its own. It grows, and if we burry our stress inside, such as thoughts or feelings, it can only cause more health problems.

A stress outlet also acts as a coping mechanism. It helps us process emotions, which are very powerful. An emotion can consume us if not controlled.

Stress affected me to the point where I had no other place to turn than to my stress outlets, which was music and prayer. These have been my stress outlets for years and work harmoniously. Just a natural part of my daily routine.

It took a couple years for me to really utilize my stress outlet. To learn how to let it calm down my mind which usually runs ramped with ADHD.

In fact there are some days that get so busy I have to purposefully stop what I'm doing, take a deep breath, and relax for a couple minutes. This is very important to keep stress in check. Otherwise the stressor has no place to go and will build from within causing further issues.

Now that I’ve learned to use my stress outlet properly, I don’t worry like I used to. I’m happier than I’ve ever been. My stress outlet was a game changer and maybe a life saver.

At my bi-annual physicals, my doctor is pleased at how I maintain a proper level of healthiness. One indicator of stress is high blood pressure. My blood pressure is regularly on point.

I’ve spent several years allowing my stress outlet to play an active part of my life. Now I simply don’t stress over little things. Coping with stress has become easier.

Life is much too precious to worry about things you cannot control. And even the things you can control is all the more reason to have an outlet to deal with it.

My schedule changes every week. At first it was stressful, but I've learned to roll with it. Having a stress outlet has definitely helped adapt to the fluxes in my schedule.

Once you figure out the best stress outlet for you, and it can be more than one, use that outlet daily to expedite results. It will give your body and mind a chance to relax a bit each day.

You’ll be much happier when you take control of your life with a healthy stress outlet.

While fats have been given a bad reputation for decades, most will agree there’s at least one type of fat we all need–omega 3 fatty acids.

The health benefits we receive from omega-3 come from EPA and DHA. EPA (eicosapentaenoic acid) is essential for heart health, and may play a role in cholesterol and triglyceride levels. DHA (docosahexaenoic acid) helps to improve memory and cognition.

There are different opinions what is the best type of omega-3, either animal or plant source. We’ll take a look at three common sources of omega-3, and the pros and cons to each one.

Flax and Chia seed (oil)

Flax seed, also known as linseed, gained popularity in the 1980s and 90s. People were hearing about mercury toxicity in fish (oil) which gave the green light to pursue flaxseed oil as a healthier source of omega-3.

Flaxseed contains ALA (alpha linoleic acid). The body breaks down ALA into EPA and DHA. The downside is if the body cannot convert ALA into EPA and DHA the health benefits are null and void. We're learning now that the body may only utilize between 1-8% of EPA and DHA from flax.

There’s really no omega-3 benefit from flax, however there may be some benefit from the flax lignans. A lignan is a phytoestrogen found in the hull of the flax seed that can help with menstrual and menopausal symptoms.

Recently chia seeds have been touted as a rich source of omega-3, EPA and DHA, but it’s more expensive than flax seed and we run into the exact same problem with very little ALA converting into EPA and DHA.

Krill oil

Krill are small crustaceans (shellfish) that have a similar resemblance to shrimp. The name krill is a Norwegian word meaning “small fry of fish.” Krill is a food source for salmon, which gives the fish it’s pinkish hue.

Krill oil has been promoted as a better source of omega-3 than fish oil. At first glance that may appear to be true because omega-3 (EPA and DHA) from krill oil uses a phospholipid carrier rather than a triglyceride carrier. You tend to get more EPA and DHA from the phospholipid carrier than a triglyceride carrier.

There is a new study that found 40% of krill oil on the market is spiked with fish oil, possibly inferior fish oil, so you don’t know if you’re really getting 100% krill oil in a product. Also if you are allergic to shellfish then you may be allergic to krill oil.

Fish oil

Fish oil is the most common way of getting your omega-3, and is the broadest in quality standards ranging from very poor quality to excellent quality. You will get more EPA and DHA from a quality fish oil product than krill oil, and definitely more than a plant source like flax.

Poor quality fish oils get their fish from just about anywhere, including mercury-containing waters. Companies will use solvents such as hexane as well as high heating treatments to extract the omega-3 from the fish, and also may contain a harmful chemical called BPA. Poor quality fish oil has a tendency to go rancid faster.

Good quality fish oils come from cold water fish from waters that do not contain mercury. That alone is an improvement from poor quality fish oil. Usually companies with higher standards will not use solvents, rather more natural extraction methods, but some may still use high heating methods. If the label on the bottle states the fish oil comes from cold water fish, or better yet uses the term “pharmaceutical grade” or something along those lines it may be a good quality.

In my nutritional practice I see more and more parents deal with the beast, that is ADHD. I’ve touched on this in my article, "Hyperactive Enigma," but I want to go more in depth on taming the ADHD beast when it comes to school work.

The past couple of generations, including my own Gen X, didn’t have an ADHD problem, or if we did it was nothing compared to what we deal with today. It’s a simple multi-pronged approach, and it starts with diet.

How we eat directly affects the body, how we feel, and of course it affects ADHD. Here’s why.

The body produces a certain amount of adrenaline. It sends glucose to energize the brain and muscles. Problem is adrenaline can sometimes send too much glucose to said areas causing a hyperactive response known as adrenaline dominance. When children are allowed to consume sugar and carbohydrates that is in essence feeding the beast, adding insult to injury.

When making dietary changes, remember to keep it simple at first, especially if any of the family members are picky eaters. It’s a common theme I hear that a child is a picky eater. Being a picky eater isn’t an issue. We simply change what foods are available to them at home. If chips, cookies, and crackers aren’t in the house then they, and you, won’t eat them.

Dietary changes are best made as a family unit. Your kids eat what you eat. Sit down together and make a list of low carb foods everyone is willing to eat. Make a category for protein, vegetables, and fruits. Start with animal protein. Write down what proteins the family likes: chicken, ground beef, fish, etc. Then make a list of non-starchy vegetables everyone likes. Then a list of fruits the family likes. Even if the list is small, it’s a good start. If you need help choosing low carb foods, my go-to resource is Diet Doctor.

Another way to get your child to be less of a picky eater is to include them in what you’re cooking for dinner. Give them two options per macronutrient. Chicken or ground beef. Black-eyed peas or green beans. This way they have a say in what is set before them. Also, you can have fun and create a menu, so it makes them feel like they’re eating out but at home.

Speaking of eating out. It’s going to happen. With various extracurricular schedules, cooking at home sometimes isn’t an option, so what do you do? Stick to low-carb as best as possible. It doesn’t necessarily eliminate drive-thru establishments. There are some grilled chicken options out there. It may not taste as good as the deep fried version, but it’s healthier. Keep an eye on sugary dipping sauces. Ranch and bleu cheese are better choices. Substitute french fries for fruit or a salad. These little changes will bear fruit long term, and you’ll see it in your child’s behavior and school grades.

One more thing that will help the family stick to a low-carb diet is planning ahead. Preparing food in advance means simply heating it up in the microwave and serve.

With diet aside there are two other areas that can cause an outpouring of adrenaline, feeding the ADHD beast: lack of exercise and electronic devices. These two go hand-in-hand.

When I was a kid, we played outside, we ran around breaking a sweat, in turn burning off excess adrenaline and the stress hormone, cortisol. Without exercise, excess adrenaline will transpire in other ways such as temper tantrums and outbursts.

Instead of playing and running and getting all of that excess adrenaline out, we now supplement it with electronic devices that add to the adrenaline problem. Even if the video game is harmless, or even educational, it can still create more adrenaline. The same goes for watching TV, movies, and streaming.

The answer to taming the wild beast is to eat a low carb diet as a family. Limit electronic stimulus, before homework and bedtime. Have the kids run around outside to burn off adrenaline and cortisol.

Before your child begins homework let them have a high protein/low carb snack such as cheese sticks. Make sure they have a chance to run around before beginning homework, and no electronic devices until homework is done. This should improve mood, behavior, and better grades.

People seek me for counseling for a host a reasons. Some of those reasons are blood sugar related. The person is either a Type II diabetic or they are on the bubble.

One of my first responses that will swiftly improve blood sugar is dietary changes. Let’s be honest. That is not something people like to hear. Change…my…diet? Can’t I just take a pill instead?

There are natural supplements that I do find beneficial and will work along side better, and healthier eating, but nothing beats good old fashioned will power–jumping head first into eating healthier. Across the board, for better overall health, nothing beats eating healthy. Avoid sugar, processed foods, and starches. But even that can be a little vague if you are unfamiliar with terms like processed foods and starches. Maybe a person doesn’t know what is or isn’t a carbohydrate.

Now and then we have to simplify, or over simplify, how we eat in order to know what changes need to be made to our diet. “Is this food ok to eat?” is a common question.

To put it simple, in order to attain healthy, normal blood sugar levels we have to eat foods that do not secrete insulin. Insulin is a hormone that raises blood-glucose levels. Its job is to store left over glucose for a rainy day. Unfortunately that rainy day never comes, so it continues to store in the form of fat, usually visceral fat also known as belly fat.

This means we need to go on a low-carb diet. There are many choices out there. Personally I use a ketogenic diet known as LCHF, or Low-Carb High-Fat. Yes, I said high fat. But doesn’t fat clog your arteries and cause heart disease? In short, good fats in the absence of carbohydrates and sugar does not cause heart disease.

A low-carb diet is designed to produce the least amount of insulin which means better blood sugar levels. If continued long enough, I personally believe there is a chance at reversing Type II diabetes. I have clients that as long as they eat correct their blood sugar stays in the normal range.

A low carb diet, such as LCHF, consists of eating whole foods: animal protein, vegetables, fruits, nuts, and of course healthy fats.

Start simple. Make a list of foods in each category you like. Start with animal protein. Which animal proteins could you eat on a regular basis? Such as beef, chicken, fish, and pork. Then make a list of foods in the vegetable category. Which green vegetables could you eat regularly? Write those down. Then in the fruit category, which berries could you eat on a regular basis?

Once you’ve created a list, now you know where to start. It will take some planning and preparation but it can be done. If you need further assistance come to see me and I will help make adjustments. A great resource I point people to is Diet Doctor. They really break down low carb for beginners.

Is it possible to reverse Type II diabetes? I believe it is. If you eat foods that keep your blood sugar in the normal range then you’re on the right track to a long, healthy life.

When you’re cooking at home or going out to eat, the chances are good you will consume some form of cooking oil. Some choices are healthier than others. I touched a little on this in my last blog: Fully Loaded Inflammatory Foods.

To some varying degree, cooking oils contain three forms of fats–saturated, monounsaturated, and polyunsaturated. Let’s take a look at each one.

Saturated fats for a number of decades has been given a bad reputation, falsely accused of causing heart disease. As I mentioned before, saturated fats when in the absence of processed carbohydrates and in the presence of omega-3 has been shown to have no negative ramifications, and may possibly lead to a positive outcome. Saturated fats are the most stable fats to eat because of their molecular structure. Good examples of saturated to consume are eggs, butter, and salmon. And let’s not forget omega-3 fish oil is a saturated fat which we know to be heart healthy.

Monounsaturated fats are similar to saturated fats seeing that they are healthier options to cook with and consume. Even though they are more stable than polyunsaturated fats, monounsaturated fats should still be cared for by coming in a dark bottle, or metal container so light cannot come in contact with the oil. Good examples of monounsaturated fats are olive oil and avocado oil.

Polyunsaturated fats are most commonly found in restaurants and the prepared foods you find at the grocery store, especially processed foods. Polyunsaturated fats are by far the most unstable out of the three oils, making them more inflammatory. When a fat is unstable there is a higher risk of it oxidizing.

When fats come in contact with oxygen it causes them to oxidize. When fats oxidize they become rancid which creates free radicals. Free radicals can do extensive damage to your cells. Polyunsaturated fats are much more vulnerable to oxidizing than monounsaturated and saturated fats. In fact polyunsaturated fats can become rancid simply from exposure to light through a clear glass bottle. When heat is added to the oil it exponentially increases the risk of free radical damage to your cells.

Industrial seed oils and some vegetable oils are common types of polyunsaturated fat. Vegetable and seed oils are made from seeds and legumes grown for industrial use, not human consumption. The most common types of oils come from canola, corn, cottonseed, safflower, sunflower, and soybean. The seeds and legumes are chemically processed in order to extract the oil by using solvents. A deodorizer is then added to mask the chemical smell from the oil. Again these oils were never intended for human consumption but for some reason they are commonly used in food establishments.

Bottom line, you’re way better off cooking with butter or coconut oil because saturated fats oxidize the least. Some people differ as to whether you should or shouldn’t cook with olive oil, and at what temperature. Either way, saturated and monounsaturated fats are much healthier choices than polyunsaturated fats. Eliminating polyunsaturated vegetable oils from your diet will greatly reduce inflammation and cell damage.