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FAST Track to Health

FAST Track to Health

on Nov 16, 2018 in General Wellness, Weight Loss, Wellness Blog

Articles with references download here: Fast Track to Health Web 2018  Your body is amazingly resilient and is programmed to heal when given the right environment. Obtaining your optimum health may require you taking a major timeout from current unhealthy lifestyle habits and then working to create new habits that keep you healthy through your entire lifespan. INTERMITTENT FASTING FOR HEALTH One healing modality that provides a timeout from your usual lifestyle is fasting. Many people are afraid to fast because they are afraid of being uncontrollably hungry. The fear of hunger is unfortunate and unfounded. There are many benefits from giving your digestive tract a timeout from calories, and when fasting is done correctly, it can curb appetite. Mark Mattson at John Hopkins University has published some interesting research on fasting. His research team found small intermittent fasts help with weight loss, bolster your immune system, lower blood sugars, lower inflammation, and generate healing in your intestinal tract. Two types of intermittent fasting were tested. The 5/2 method and the 8/16 method.1 The 5/2 method refers to days. Using this method, you lower your daily calories to 500 on two non-consecutive days of the week. The other five days, Mattson recommends eating normal portions of healthy foods. The 8/16 method refers to hours. You eat your normal daily amount of food within eight hours of a 24-hour cycle, and then fast for the remaining 16 hours of the day. The key to these methods is to eat healthy, normal amounts of food during your non-fasting times. If you are gorging on large amounts or unhealthy foods after a period of not eating, you negate the positive health benefits of fasting. If these methods seem too difficult, a less difficult plan is to make your nighttime fast last between 12 to 13 hours. An example would be to eat dinner by 6 p.m. and then no food until 7 to 8 a.m. Intermittent fasting isn’t a good fit for everyone. If you are doing serious physical training like long-distance running or heavy weight lifting, if you suffer from fatigue, are under a lot of stress, or have a history of eating disorders you should not try these methods. You...

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Avoid Salt — Avoid Autoimmune Disease

on Nov 12, 2018 in General Wellness, Nutrition, Wellness Blog

There are over 40 different types of known auto-immune diseases and probably many more that we don’t yet know. Woman are more effected than men. Auto-immune disease occurs when our natural immune system develops antibodies that attack the healthy tissues of our body. Auto-immune disease affects 23 million Americans. It is not entirely clear what causes auto-immune disorders. They tend to cluster in families, indicating it may have  a strong genetic predisposition component, but there is probably many different factors that trigger the disruption of our immune system.  Depending what area of the body is being attacked the disease can cause different symptoms. When the thyroid is attacked it is expressed as Hashimotto’s thyroiditis or Graves disease. If the adrenals are affected it is Addison’s, the pancreas,  Type-1 Diabetes.  If the immune system attacks the tissue between joints and bones it is rheumatoid arthritis. In the lining of the GI track it is Chronn’s disease. Even diseases like Asthma, Multiple Sclerosis, Sjoren’s, and some cancers are thought to be auto-immune triggered. It isn’t yet clear what may be causing this to happen. Some research indicates that environmental toxins play a role, especially toxins like the BPA which is commonly found in plastics, cash register receipts, etc., but it is clear that the occurrence of these types of disorders are on the rise. What seems to be clear is that diet plays a major role in both avoiding an auto-immune disease and recovering from one.  A low salt, predominately plant based diet has been shown to greatly decrease the inflammation that accompanies auto-immune disease and to greatly reduce symptoms.  One study showed that ninety two percent of people with Chronn’s disease were able to avoid a relapse when followed for two years after diagnosis and treatment by eating a whole foods (no processed foods), predominately plants based (fruits, vegetables, whole grains, beans) diet.  That is Compare that to the 85% relapse rate of those who did not make any dietary changes. Salt in particular has been shown to aggravate autoimmune disease and some research indicates it may play a role in the development of the disease.  The typical American consumes about 12 grams of salt per day. Apparently we have a salt...

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An Elimination Diet What is it and Why?

An Elimination Diet What is it and Why?

on Jan 29, 2018 in General Wellness, Healthy Skin, Nutrition, Weight Loss, Wellness Blog

There are many medical conditions that fail to respond to conventional medical treatment that may resolve when you follow an Elimination Diet ELIMINATION DIET Digestive problems Headaches Chronic sinus Low energy, fatigue Depression, mood disorders Eczema, skin irritations joint aches asthma weight gain The processed foods that are common today contain additives, dyes, preservatives, and trace pesticides that over-time can aggravate and inflame the tissues in your gut and major organs.  After years of a poor diet this chronic inflammation deep in your tissues can tax your immune system. If the tissues in the lining of your gut become inflamed common foods like wheat, dairy, or eggs can cause symptoms.  The Elimination diet is designed eliminate foods that burden your immune system while ensuring a high nutrient density foods that will facilitate gut healing. Usually an Elimination Diet is followed for three weeks, however your medical provider will discuss this with you. After an initial period following the Elimination diet different food groups are re-introduced slowly, allowing you to watch for negative symptoms. If a food group causes you a reaction, you avoid for another six months, and then try again. This protocol allows an opportunity to decrease inflammation in the GI tract, heal the lining of your gut, and calm your immune system. Once healing is achieved you can expand your food choices to include a wide variety of high nutrient dense foods. Like most people, you probably eat the same foods every day. If the food you eat is low quality or genetically you don’t tolerate those foods your body develops a sensitivity, and over time and you begin to suffer reactions to them. It is common for people to not realize how bad certain foods make them feel, or that particular foods are the culprit until those foods are removed from their diet. People experience different types of food-reactions: Food Allergies cause reactions which are severe and immediate. Examples would include swelling, hives, and difficulty breathing in reaction to nuts or seafood. Food Sensitivities may produce reactions hours to days later. Those with weakened immune systems may be prone to food sensitivities. Food Sensitivities are usually a result of an imbalance in the gastrointestinal tract system that affects...

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Pain Does not Just Show Up without a Reason, Its a Sign That We Need to Change Something

Pain Does not Just Show Up without a Reason, Its a Sign That We Need to Change Something

on Jan 27, 2018 in General Wellness, Weight Loss, Wellness Blog

Research has shown that, during walking, the hips, knees, and ankles bear 3 to 5 times a person’s total body weight. For every pound a person is overweight, 3 to 5 pounds of extra weight is added to each knee during walking. In contrast, a 10 pound weight loss essentially relieves 30 to 50 pounds of additional stress on the joints. If you have arthritis, extra pounds burden your joints and leads to increased inflammation and pain. Osteoarthritis, the wear-and-tear type of arthritis, is more common among overweight people and if they have a body mass index 35 or over they have  a 35% increase risk for needing total knee replacement. Studies have indicated that losing extra weight lowers the risk for developing osteoarthritis of the knee and can slow the progression of arthritis. If you lost just 10 lbs. your knee joints would be subject to a total of 48,000 less pounds of pressure for every mile you walk. Multiply this change in workload over an average lifespan and you get a compelling case for weight loss as an approach to alleviate knee pain. If losing weight is too hard for you to do alone, call us…we can help you lose!...

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Taking the Burn Out of Heart-Burn…

Taking the Burn Out of Heart-Burn…

on Jan 23, 2017 in General Wellness, Wellness Blog

INTEGRATIVE MEDICINE FOR HEART-BURN/GASTRIC REFLUX Suffer from gastric reflux? There are some alternative therapies that may help you avoid dependence on medication. Our Integrative physicians, Dr. Heidi Meyer and Dr. Raymond Lane list a few suggestions to try. Aloe Juice or Ginger Root for Inflammation: Aloe and ginger are powerful anti-inflammatories. Drink 1/2 cup of aloe vera juice or ginger tea before meals. To make ginger tea add two or three slices of fresh ginger root to two cups of hot water. Let steep for about half an hour. Drink about 20 minutes or so before your meal. Chamomile Tea: One to two hours before bed, try a cup of chamomile tea, it soothes stomach inflammation and will help you sleep. Vitamin D: You need Vitamin D to help fight infections. If your vitamin D is low take an oral vitamin D3 supplement with vitamin K2. Astaxanthin: This exceptionally potent herb reduces symptoms of acid reflux, particularly in those that have a helicobacter pylori infection. Best results are obtained at a daily dose of 40 mg. Slippery Elm: Slippery elm coats and soothes the skin throughout your digestive tract and it stimulates the nerves in your GI tract which results in a thicker mucus secretion; protecting your GI tract against excess acidity. Pour two cups boiling water over two tablespoons of powdered bark, steep for 3 to 5 minutes. Drink 3 times per day; or take capsules, 400-500 mg 3 to 4 times daily for 4 to 8 weeks. Avoid taking slippery elm within two-hours of any other prescribed medication as it will interfere with absorption. Glutamine: Helps correct damage caused by H. pylori. Found in many foods, including beef, chicken, fish, eggs, dairy products, and some fruits and vegetables. L-glutamine is also widely available as a supplement. Folate and other B Vitamins: High folic acid intake reduces risk of acid reflux by 40% and vitamin B2 and B6 levels are also important for recovery. Eat vitamin-B rich foods, such as dark leafy greens, asparagus, spinach, okra, and beans. Eat Foods that Promote Gut Health: Lots of fiber and fermented foods help feed healthy bacteria in your gut. Cabbage and cabbage juice in particular help promote healthy stomach acid....

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Looking to Lose

Looking to Lose

on Feb 15, 2016 in General Wellness, Weight Loss, Wellness Blog

Positive Choice Integrative Wellness Center Weight Loss Programs Healthy Balance- Full Food Program This 14-week program helps you lose weight eating mostly fresh, organic, whole foods. Each group session is 1½ hours and includes healthy lifestyle education, flexibility/strength training exercise, mindful eating and relaxation strategies. Programs are offered at the La Mesa, Otay Mesa, Clairemont Mesa, and San Marcos medical facilities. The price is $140 plus a one-time materials fee of $50. Call anytime to enroll. Full or Partial Fasting Weight Management Programs The Full or Partial Fasting Weight Management Programs help you lose weight with the aid of liquid meal replacements. On a full fast you consume five liquid meal replacements each day. On a partial fast you consume four liquid meal replacements each day and then have one sensible meal. The rate of weight loss is typically between two to five pounds a week. The length of the program is determined by individual need. The weekly group meetings are two hours and include information and discussion on coping strategies, stress management, communication, and interpersonal relationship skills. The maintenance phase is for 12 months after you have lost your weight and focuses on developing a healthy lifestyle, nutrition, and exercise. The weekly cost for the weight loss phase, which includes medical supervision, group meetings, and your meal replacements is $125. Programs are available at the Bostonia, Clairemont Mesa, Otay Mesa, and San Marcos medical facilities. Medical appointments are required to begin these programs. Call to schedule a free information session where you can get program details, have your questions answered, and enroll. (You may also download program details online at positivechoice.org.) No matter which weight management program you participate in, you can expect to achieve positive health outcomes. In particular, here are some of the benefits typically experienced by those in the fasting program: Blood Pressure: 40% of participants with high blood pressure are able to discontinue medications and an additional 30% greatly reduce the amount of their needed blood pressure medication. Type 2 Diabetes: 74% of people diagnosed with type 2 diabetes are able to completely discontinue medications within the first few weeks on a full fast, recover normal blood sugar levels by the end of the...

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