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June 9, 2021

Skinny As A Beanpole by Janet Lynas, Ph.D., N.H.D.

A reader recently asked me, “When are you going to write an article on how to gain weight?”  Yes, you know who you are, so here’s your article.

While I have written about eating disorders, I realized I really haven’t written an article on how to gain weight. I hear many readers saying, “Give me a break! I should be so lucky!”

Think about this for a minute, people who are underweight also have self-image issues. It’s hard to find clothes that fit properly. When you have to buy your clothes in the junior department, it’s difficult to look stylish. Being underweight, in some cases, makes one look sickly. Yes, I used the word sickly.

 

Causes of being underweight
  1. Genetics is a factor: One or both parents are very thin. More likely than not you will be as well.
  2. Psychological issues: Stress can certainly kill an appetite just as easily overeating. Other psychological issues are related to eating disorders.
  3. Medications: Medications affect your appetite by causing nausea or killing the desire to eat.
  4. Long term illnesses: Illness affects the body’s ability to absorb and store nutrients and calories.
Health risk of being thin
  1. Immune system: If your body isn’t able to absorb and store nutrients and calories, you immune system is compromised.
  2. Heart disease: Yep, people who are thin may find that their body fat is displaced to deep tissues. These tissues are liver and heart to start with. Heart failure happens because there’s not enough blood being pumped into the heart. Also, being underweight can lead to a condition called arrhythmia. This is an irregular heart beat.
  3. A big concern for women is hair loss. Lack of nutrients causes hair loss.
  4. Amenorrhea: Amenorrhea is the absence of menstruation. This is because being underweight could disrupt the menstrual cycle among women. Being underweight can lead to sexual problems.

The list is long and frankly a downer. I’m not dwelling on the side effects of being skinny. Therefore, this article is about how to gain weight.

Healthy ways to gain weight

The most common response to weight gain is, just eat more calories. However, that’s easier said than done. And, it’s not helpful. I will now talk about what you can do to gain weight.

The first thing that you do not do is add empty calories. You know, the junk food. Instead, add healthy oils such as olive oil or coconut oil to your diet. Do you know that one tablespoon of olive oil contains, 119 calories? Dip you dinner roll in flavored olive oil.

Then coconut oil, avocado oil along with the nut oils have 120 to 124 calories per tablespoon. These are healthy oils. By adding them to your salad, you have added a lot of flavor too. Then with the salad dressing, you can have a salad worth about 500-600 big bonus points!

By adding a tablespoon of these healthy oils to your diet daily, you have added 360 calories. Drizzle these oils over your grilled chicken or pasta. They add flavor as well as calories. You can add these oils to any of your foods, just use your imagination.  Think about drizzling them over your baked fish. Yum!

Then there’s healthy grains. Read labels. Buy multigrain bread that’s high in calories. For instance, with some of these multigrain breads one slice can be as much as 210 calories. So, your sandwich starts out with 420 calories before you start building it.

Remember, by adding 500 calories per day, you will be able to gain one pound per week. One pound of body weight is equal to 3,500 calories per week. Along with increasing your calories to gain weight, you should also increase your level of exercise in order to increase lean muscle mass. Lifting weights is a good start to bulk up.

How to calculate body weight

Take your body weight in pounds and multiply it by 10. This gives you the minimum calories needed to sustain your weight. For example, a 150-pound person needs approximately 1,500 calories to maintain metabolic activity and weight. You consume 10 calories per pound a day. So, to add weight to your body, you need another 500 calories per day. If one is 6′ and over, 150 pounds is on the slender side. When you add 500 calories per day, you have added 3,500 for the week. Gain the weight slower and you will be better able to maintain it.

Ok let’s talk food

What do you like to eat? Pasta? Cook your pasta and add the sauce you like to it. Then, add a tablespoon or two of your favorite healthy oil to it. You just increases that dish’s calorie count by 120 to 240. No extra volume of food to eat, yet you have the extra calories.

When you chose high calorie bread to make a sandwich that helps, but what about adding avocado slices to that sandwich. One avocado contains 234 calories. Not only have you added more flavor to an otherwise boring sandwich, but more calories.

Let’s not forget the desserts! Try slicing up a banana (130 calories) in a bowl. Add blueberries about 1 cup and you have about 100 more calories. Try adding some dates (100 per date) to bulk up the calories.  You see, the calories add up in a hurry. But, the best part is, you have a power house of vitamins and minerals to support your health.

You like milkshakes you say? Try mixing your ice cream with a nutritional supplement drink. Many of those little drinks have as much as 250 calories. It’s ok to have a chocolate chip cookie every now and then to go with that milkshake.

Most of all, don’t stress over your slender size. Concentrate on being healthy. Self-esteem doesn’t come from how you look. Self-esteem comes from what you think of your self. If you have low self-esteem, you may want to consider seeking professional help.

 

May 31, 2021

Eating Natural Foods Isn’t Always Healthy by Janet Lynas, Ph.D., N.H.D.

Beer, chicken wings and french fries are natural foods. (I don’t understand the fad with chicken wings. Very little meat, mostly fatty skin.) There is an organic version of each of these foods as well. So, I’m thinking that I need to take a look about the term ‘natural food’. Certainly, take a look from a different perspective.

Flash back 60 years ago

To clarify, I think we need to look at the combinations of natural foods. Cheese, ice cream, cheese burgers, and hot dogs all come in organic varieties as well. We don’t need to avoid these comfort foods, especially the cheese and macaroni! However, we must re-examine how we eat these foods.

Sixty to seventy years ago, our grandparents ate and drank these combinations. Yet, they were not fat. They didn’t have heart disease like we see in the general population today. So, what happened?

In the 1960s the average weight for a man between 20 to 39 years was around 166 for a man 68 inches tall or 5 feet 8 inches. Men 40-59: 176.4: 60 and older: 166.5.

Fifty years ago, the average woman was 5’3-5’4″ with a waist size of approximately 24-25″, she weighed about 120 pounds and wore a size 8.  (I remember being that size!)

Flash Forward

Today, the average American woman is 5’4″. She has a waist size of 34-35 inches and weighs between 140-150 pounds or more, with a dress size of 12-14.

The average American man today, (20 years and older) is 195.7 pounds. That’s about 30 pounds heaver.

In reality, the American women now weigh as much as a man did in 1960, 166. Dress size is 2x or more.

Therefore, according to statistics, over 70% of Americans adults are either overweight or obese. We Americans are not alone. Obesity is a world wide problem.

Results from a National Health and Nutrition Examination Survey shows:

  • In 2007-2008, 33.7% of Americans were obese.
  • Between 2015-2016,  39.6% of Americans were obese.
  • Then in 2007-2008, 5.7% of Americans were severely obese.
  • And in 2015-2016, 7.7% of Americans were severely obese.
  • In all, more than two-thirds of adults in the United States are overweight or obese today.
So, what happened?

There are a lot of excuses why people are over weight. “I have large bones.” No, you don’t! Our bones are pretty much standard.

“I have a thyroid problem.” Meanwhile, about 4.6 percent of the U.S. population ages 12 and older do have hypothyroidism, most cases are mild. That’s almost 5 people out of 100. Once again, not that many people are affected.

“It’s in my genes.” (Yes, your jeans are rather snug.) But, until very recently, genetics were assumed to contribute significantly to weight gain. Your body weight was assumed to be 40-70% genetic. However, it’s now considered to be only 10% of your body weight is genetically related.

Furthermore, there are considerably more excuses. But, let’s be honest, people have become lazy. We sit on the couch and watch TV and play video games. Moreover, poor food choices are made. Food is eaten in front of the TV and we don’t listen to our appetite. There is a disconnect with our natural appetite because we eat ‘mindlessly’. Most importantly, we don’t listen to our body. It tells us it’s full and we keep stuffing food in our mouth!

Now what do we do?

Listen to your body! More importantly, pay attention to your appetite! Don’t eat in front of the TV. Pay attention to the act of eating. Stop eating before you feel full. If you’re feel full, you have over eaten.

Remember, a portion size is the palm of your hand and the thickness of a deck of cards. This is important, we have been programed that a portion is a whopper supersized! No, it’s not!

Get up and out of the house! Movement is important in so many different ways. Sixty years ago, people were more active. They ate smaller portions of food. Food was prepared in the kitchen. Not picked up going through the drive through.

Stop asking your doctor for a pill to fix your problems. Pills have side effects. Many medications add weight to your body. Above all, take responsibility for your health!

Summary

Comfort foods are a part of society today and sixty years ago. But, we need to learn to ‘eat to live’, not ‘live to eat’! 

For example, comfort foods are an occasional part of the menu. Likewise, smaller portions are imperative to maintain good health.

Next, take a walk after eating. In doing so, burn off a calorie or two. See the outdoors in person, instead of seeing it on TV. You may discover that you actually like the outdoors. Birds singing, turtles meandering along, lizards running around, they are very entertaining when you watch them in action.

We can do this! Take back your health! Get your life back! Actually live your life! Don’t let it pass you by. In the end, you don’t want to look back and realized you missed out on life. Most importantly, you don’t want to look back and realize you wasted time on sitting in front of the TV. Those video games distracted you from living a full life.

One last thought

If you’re having problems with motivation to lose weight and become more active, try hypnosis. Seek out a certified hypnotist. No, hypnosis is not done on the phone! Read my articles under the hypnosis section on weight loss.

 

May 22, 2021

Tea Time by Janet Lynas, Ph.D., N.H.D.

Tea is the most widely consumed beverage throughout the world. I know we Americans like our coffee, but tea is rated the number one drink. As a Natural Health Doctor, I know that teas provide a medicinal benefit for our bodies. However, in this article I will take a look at the less known teas along with their benefits.

We know teas may help with cancer, heart disease, and diabetes; encourage weight loss; lower cholesterol; and bring about mental alertness. Many teas have antimicrobial qualities. You know the benefits of green tea and chamomile tea. Therefore, I’m talking about teas that are not as well known.

Look at less known teas for health

The three main varieties of tea are green, oolong, and black tea. Having said this, did you know they are made from the same plant, Camellia sinensis. You will note a difference in their colors, tastes, and properties. The difference is distinguished from how and where they’re grown. Herbal teas are a variety of plants and they are not truly ‘Teas’, but herbal infusions.

Ok, let’s take a look now at some of these delicious teas.

  1. Chaga tea is a mushroom tea thought to boost the immune system. It’s believed to help prevent cancers such as breast, liver, uterus, and liver. This tea is used to improve energy levels and to aid in digestion. Chaga tea has a subtle, distinct flavor that is quite unique. It’s earthy and somewhat bitter, but not unpleasant. It tastes warm even when consumed cold.
  2. Oolong tea is a traditional Chinese tea. It’s neither a green tea or a black tea. Being a Camellia sinensis, Oolong is both a green tea and black tea depending on how it’s processed. Studies have shown drinking Oolong tea helps in weight loss. This tea also helps to keep blood glucose in check. Generally speaking, the greener the tea, the less time it has to oxidate. Thus, the taste is milder. Oolong teas tend to have mostly a sweet, toasty, and flowery, taste.
  3. Rooibos tea aids in regenerating the liver, lowers cholesterol, and aids in reducing gastrula distress. Rooibos is an acquired taste. There is an earthy quality to it. Rooibos tea comes in two forms, red and green. Green Rooibos has considerably more antioxidants than red rooibos. It is in a colder state, and its polyphenols are still intact. Because of the polyphenols, Rooibos tea has an anti-inflammatory quality to it. Rooibos is a bush tea.
  4. Juniper Berry tea with its piney aroma is often used for their diuretic properties, due to the terpinen-4-ol found in their essential oil. Having said this, the tea aids in digestion and helps with urinary tract infections. Juniper berry tea taste much like gin. So, if you like gin, this is the tea for you! Gin is flavored with Juniper berries.
  5. Tulsi tea is made from the Ayurvedic herb tulsi, also called “holy basil.” It is native to India where it is valued as an energizing yet calming beverage and sacred plant. Tulsi has a clove-like aroma and peppery flavor. Therefore, it’s mostly used for its calming affect.

     

Just a few more to talk about

Moving along to the last few herbal teas for this article:

  1. Elderflower comes from the flower of the Elder tree. Elderflower reduces mucus in the sinuses and lungs and also treats coughs, bronchitis, and asthma. This tea also helps remove toxins from the body through urine and sweat. Be certain that you buy your elderflowers from a trusted source. This plant has a chemical similar to cyanide that can be dangerous if used incorrectly. American elderflower also known as sweet elder or black elderberry, it produces berries with a flavor slightly sweeter than those of the European elderflower. This plant is musky and fragrant.
  2. Cardamom is an evergreen plant that grows in Guatemala and India. Cardamom is used when you want to relieve a cough and need a good expectorant. This tea is excellent at detoxifying the body. It’s especially good at removing excess caffeine from your system. Cardamom’s flavor is similar to ginger, cloves, cinnamon, and nutmeg.
  3. Milk Thistle and dandelion teas are gentle ways to cleanse the liver and the blood. This rather bland tea increases Glutathione Antioxidant Activity. Glutathione is considered the body’s master antioxidant and vital for effective liver functioning. Our ancestors used these teas as a spring tonic.
  4. Saffron is native to Greece or Southwest Asia and comes from the flower of a saffron crocus plant, which is a relative to the lily family. It’s a yellow-orange spice used to color fabric and foods. Research shows that saffron tea can improve the health of the eyes as well as slow the progress of diseases that cause blindness. The flower contains a compound called Crocin and is a powerful antioxidant. This compound is so powerful that it can offer us protection from certain types of cancer. Saffron can help with insomnia, PMS, depression, memory loss, and asthma. Saffron falls into the category of exotic spices. In teas, saffron produces a refreshing aroma and an earthy flavor. 
Summary

This is a short list of lesser known herbal teas boosting health benefits. Explore the mushroom teas and exotic spices. For instance, Pu-erh tea made from fermented and aged leaves and considered a black tea, it helps reduce weight gain and lowers LDL cholesterol (you know, the bad kind). Jiaogulan (also known as Gynostemma) it is an herb in the same family as cucumbers and melons.  It is a climbing vine that is often referred to as the “immortality” herb in traditional Chinese medicine.

Explore the wonders of different exotic teas. Research the flavors and enjoy a variety. Give your taste buds something new to experience. Get out of your culinary rut!

 

January 31, 2021

Vitamin D’s Benefits by Janet Lynas, Ph.D., N.H.D.

There are four fat soluble vitamins, A, D, E, and K. Today, I’m talking about vitamin D.

You can’t have too munch vitamin D! Actually, you can have too much. If you get vitamin D naturally, too much will result in a sunburn. Taking too much vitamin D orally can result in health problems.

However, vitamin D is important to optimize your health. Therefore, I intend to have a discussion on the facts about vitamin D.

What is vitamin D?

Vitamin D is a fat soluble vitamin. What does that mean? Vitamin D is stored in your body’s fat cells. In other words, vitamin D builds up in the body to be used as it’s needed. In addition to this, here is a list of the benefits vitamin D.

  • Cell Health: this includes cells in the breast, colon and prostate were cancers are hindered by vitamin D
  • Bone Health: Vitamin D supports bone health by helping prevent osteoporosis, hip fractures, and osteomalacia
  • Organ Health: helps to regulate high blood pressure, hypertension and heart disease
  • Mental Health: vitamin D is known to help minimize mental health issues such as SAD, PMS, depression and general low mood
  • Auto-immune Diseases: the affects of multiple sclerosis, Type 1 diabetes and rheumatoid arthritis can be reduced with vitamin D
  • Skin Disorders: include psoriasis, eczema, dry skin, premature aging, and helping to prevent skin cancer
  • Obesity: vitamin D is effective in weight loss by blocking the formation of new fat cells. It can also suppress the storage of fat in the cells.
  • Sunlight is the most effective way for the body to manufacture Vitamin D.  In some parts of the world where the weather tends to be cloudy such as England and Ireland, our bodies can only manufacture Vitamin D from exposure to the sun during the months of May to October. Those are the only months during the year that the sunlight is most effective.
More facts about vitamin D

  1. We become less able absorb vitamin D through our skin from the sun as we age.
  2. In modern society we tend to stay indoors more. This limits our exposure to sunlight and reduces our intake of vitamin D.
  3. Dark skinned people find it difficult to make vitamin D. Dark skin tends to not absorb the sunlight as easily as lighter skinned people.
  4. Certain cultures require their women to cover themselves entirely in heavy clothing that blocks out the sun.
  5. People who have intestinal diseases cannot efficiently absorb Vitamin D from the diet or supplement.
  6. Using sunscreen blocks the absorption of vitamin D. Limiting sun exposure between the hours of 10 a.m. to 3 p.m. is recommended. Early morning and late evening sun exposure is suggested.

 

Recommended doses

Most multivitamins only contain 400IU of Vitamin D. Vitamin D experts recommended a daily supplement of 5,000IU per day to obtain and maintain optimum levels. Vitamin D supplements provide the same benefits as sunshine but if taken in too large a dose, can cause Vitamin D toxicity, whereas sun exposure does not.

Side effects of too much vitamin D

Excessive amounts of vitamin D in the body can cause calcium levels in the blood to rise. This can lead too much calcium in your blood otherwise known as hypercalcemia. Symptoms include fatigue, loss of appetite, weight loss, excessive thirst, excessive urination, and cardiac arrhythmias. High levels of vitamin D can cause chest pain, tightness, hives, difficulty breathing, rash or swelling.

In addition to the information above, remember like the three bears story, look for that sweet spot where it’s ‘just right’.

Therefore, take your vitamin D from the sunlight whenever possible. Then get your vitamin D from food. After that, take a vitamin D supplement for optimal health. Make sure you always research your supplements so you’re getting the highest quality. Plant based supplements without fillers are best.

Similarly, this is your body. It’s the only one you will ever have. Above all, take care of your body and it will take care of you.

 

January 29, 2021

Let’s talk about food by Janet Lynas, Ph.D., N.H.D.

Weight loss is the number one topic in food circles. Actually, it’s the number one topic. Products for weight loss bring in billions of dollars each year. In addition, ads show people who have lost a lot of weight, sometimes over 100 pounds.

I’m curious about these products. Therefore, I read the labels on the bottles. Herbs are combined in various combinations and strengths. However, curiosity has made me test some of these products. A money back guarantee is a safe bet.

Testing

Ok, I admit, I ordered a product or two for testing. Each time I test a product, I get my money back! Really, no kidding. In other words, the product did nothing. The product is expensive, in addition, the ads make you think that you will lose the excessive weight rapidly.

These companies have a good marketing team. Marketing teams know how to put a good spin on a product. Remember, ads do not always tell the truth. They tell you what you want to hear.

Buyer be aware!

Therefore, let’s take a look at some facts.

  • You will lose weight without dieting or exercising. (Do you really believe that?)
  • You don’t have to watch your calorie intake to lose weight. (Yes, you do!)
  • This product guarantees you’ll lose weight permanently. (No one can guarantee that!)
  • To lose weight, all you have to do is follow this diet plan and take this product. (Not true.)
  • This product works for millions of people. (Oh, please! Those people lost weight because they changed their lifestyle, not because of a pill.)

Meanwhile, having said this, know that millions of people are fooled. You’re not the only one. Above all, know that there is no magic formula or pill that melts the weight off. In addition, the manufacturers are not looking out for your health. The ‘bottom line’ is their only interest.

But, on the other hand, weight loss is possible. Having said this, you have to take responsibility for your own health. Like wise, don’t blame someone else for your lack of results.

True facts

All calories are not the same! Sugar is an empty calorie. It has no nutritional value. However, calories from fats are not the same either. There are ‘good’ fats and ‘bad’ fats. Therefore, a protein calorie can increase metabolism, reduce appetite, and improve the function of weight-regulating hormones.

The fewer the calories, the better. No, that’s not true! When too few calories are taken in, the body goes into what is called ‘starvation mode’. In other words, the body thinks it’s starving and will slow metabolism to try to prevent death. Above all, you have to give your body the nutrients it needs to be healthy.

Stop lying to yourself! For instance, you’re not big boned and therefore you weight more. It’s not likely to be a thyroid problem either. Similarly, it’s hereditary doesn’t cut it either. Stop with the excuses! Yes, there are a few people who do have physical, hormonal factors, but not that many.

Bottom line

Going on a ‘diet’ is not going to work. When you say, “I’m going on a diet”, you’re telling yourself at some point you’re coming off the diet. Refer back to my article on hypnosis and weight loss.

Being healthy is not about having a skinny body. Body image is tainted by the media. Do you realize that the paintings and statues of goddesses are of woman with well rounded bodies?

However, eating a well balanced diet is what your body needs. Make friends with yourself. Stop comparing yourself with what the media tells you!

Look back on my previous article on the food pyramid. Make friends with healthy foods. Learn to eat more vegetables.

First of all, don’t get stuck in a routine of eating the same foods. For instance, we get in a rut. Food becomes boring. Be creative in meal preparation. Make meal time an event. Don’t save the good dishes for special occasions, every moment is a grand event.

Second, explore the large variety of vegetables and fruits. In addition to exploring the large choices available to us, be courageous and try something new.

However, remember to relax and enjoy life. Yes, the sugary cookies and pastries are delicious, but they are filled with empty calories. Sugar feeds cancer, not your body!

Therefore, as you change your diet, your taste buds will change. You notice that you feel better overall. After that, you will notice that your outlook on life is improved.

One feels good to be in control of their own health. Once you stop eating the foods filled with sugar, you notice that if you do eat some sugar, it makes you feel bad.

In conclusion

Healthy eating is a lifestyle choice. Similarly, as one takes control of their food choices, our confidence grows. Don’t be fooled by the ads. Turn off the TV. Go outside and connect with nature. Walk, ride a bicycle, hike, in other words, just move the body. It will thank you.

Indeed, it is your life. What kind of life do you have? What do you intend to do with you life? Get up off the couch! Turn off the computer! Stop looking at Twitter! Other people’s lives are just that. Their lives. Believe me, their life isn’t what it appears to be. Live your life to the fullest! Go cook yourself a wonderful meal. Light the candles, turn on some music and enjoy the art of creating a great meal and a great moment in time.

 

 

December 22, 2020

Sugar & Spice & Nothing Nice! by Janet Lynas, Ph.D., N.H.D.

Remember the children’s poem about little boys being made of snails and puppy dog tails? Then little girls are sugar and spice and everything nice. Yes, sugar is sweet and taste nice! However, sugar is not necessarily nice to your body. But, I hear you say, “The body needs sugar to function properly.” You are correct! Therefore, I’m giving you a new tool, the truth about sugar.

Sugar is Sugar. Right?

I bet you don’t know there are ten different kinds of sugar. Take a look at these different sugars and keep your mind open.

  • Granulated Sugar: is refined, white, or table sugar, granulated sugar it’s the most common type of sugar and is used everyday.
  • Caster Sugar: a common baking ingredient used in the U.K and Australia, caster sugar is a white, refined sugar popularly.
  • Confectioners’ Sugar: known as powdered sugar, confectioners’ sugar is the type of sugar that is finely grounded into a powdered form. Confectioners’ sugar has the ability to dissolve easily which is why it is ideal for frostings and icings.
  • Pearl Sugar: is produced by breaking big blocks of regular sugar and is hard.  It’s used for baking purposes such as sprinkling crushed pearl sugar on top of pastries.
  • Cane Sugar: is produced solely from sugarcane and comes from either sugar beets or sugarcane.
  • Demerara Sugar: demerara sugar is light brown, minimally refined, and produced from the crystallization of cane juice. The cane juice is crystallized, then the particles achieve caramel color and are known as demerara sugar. Demerara sugar is commonly produced in countries like Hawaii, India, and Mexico.
  • Turbinado Sugar: often referred to as raw sugar, turbinado sugar is naturally grown and possesses a caramel flavor. However, the FDA states that turbinado sugar isn’t raw because raw sugar is never intended for consumption as it contains contaminants like sand and other impurities. Therefore, turbinado sugar is refined mechanically which makes it a type of processed sugar.
  • Muscovado sugar: a deep brown, unrefined cane sugar that contains organic molasses.The molasses present in muscovado offer antioxidants like gallic acid and polyphenols. These antioxidants prevent cells from damage by eliminating free radicals.
  • Brown sugar: produced when white sugar is mixed and flavored with molasses. In light brown sugar, the quantity of molasses is less giving it a light brown color to it.
  • Dark brown sugar: comes in its darker version having more molasses added to it.
Our Body Knows The Difference Between Sugars. Correct?

Not really. There is two main kinds of sugar, monosaccharides and disaccharides. Monosaccharides or single sugar molecules include fructose, galactose, and glucose. This sugar takes the fast track into the bloodstream. Hence, the sugar rush!

Disaccharides are two single molecules linked together. This is known as glucose and fructose. These get broken down by the liver into single glucose molecules before entering the bloodstream. As a result, they raise your blood sugar a little more slowly. It’s known as, slow and steady.

Therefore, while the nutritional value of a peach is totally different from a piece of chocolate cake, your body can’t tell the difference between a molecule of fructose, glucose, sucrose, or any other sugar molecule. Our body will digest them all the same way.

But, What About Fruit and Vegetable Sugars?

I’m glad you asked! We just determined that your body doesn’t know the difference between sugars. So, why worry about it? I agree, we shouldn’t worry! Worry stresses the body and mind! However, having knowledge helps us make better choices.

Glucose is the primary fuel to generate energy. We need glucose for the body’s cells to carry out metabolic and biological functions. Glucose is essential for the brain, red blood cells and muscle cells during exercise.

Fruits and vegetables are a great source of providing beneficial glucose. What do you mean beneficial glucose?

Fruits and vegetables are packed with essential vitamins, minerals, fiber, and healthy sugars. When you include vegetables and fruits in your diet, you are likely to have a reduced risk of some chronic diseases.

Processed sugars provide no health benefits. In addition, they provide empty calories! Glucose from fruits and vegetables not only provides the glucose our body needs to function properly, but adds vitamins and minerals. Fiber is found in these foods as well. We know the importance of fiber in the body!

Time to wrap it up!

As, you’ve just learned, the body does need glucose to maintain health. However, the source of the sugar is important. Remember, moderation in everything! Don’t over do it on the fruits and vegetables high in natural sugar. No, I’m not going to list the foods naturally high in sugars. You need to take an active role in your health. You can research which foods need to be eaten in small amounts.

In conclusion, enjoy the holidays and family gatherings. Instead of reaching for the fourth chocolate chip cook, grab a handful of grapes.

 

December 22, 2020

How To Protect Your Health With Food by Janet Lynas, Ph.D., N.H.D.

Allopathy medicine tells us that we need pills and injections to protect our health. Natural Health practitioners tells us that food builds our immunity. Then, we’re told that the soil is depleted and our food supply is inadequate. However, if the soil is lacking, how do plants manage to grow? Is your head spinning yet? I know mine is!

What can I do?

One would think that I would encourage you to take a couple of handfuls of vitamins and minerals. That’s not the case. But, I do recommend certain steps to take to strengthen one’s immune system. I hear you asking me, “What do I need to do to boost my immune system?”

Immune System support is a broad based approach consisting of essential vitamins and minerals to support and boost your immune system. This combination helps create the ideal environment for optimal immune function.

Therefore, a common sense approach is recommended. (Yes, I know, what’s common sense?)

  • First, eat a well-rounded diet.
  • Then, exercise regularly. Walk your way to health.
  • In addition, get enough sleep. Sleep is important!
  • Remember, wash your hands with soap and water.
  • Reduce your stress. For instance, stop being plugged into the news media!
Strengthen your immune system naturally

The natural way to boost your body’s defenses is to eat a variety of vegetables daily. After that, look at the type of foods you eat. Similarly, shop the edges of the grocery store where the fresh food is. Remember, eat the rainbow!

Consume vegetables such as carrots, sweet potatoes, kale, collard greens, and spinach. These foods are a great source of vitamins, minerals, enzymes and fiber. Fruits such as blueberries, bananas , and mangoes are good sources of antioxidants and phytonutrients. Citrus foods high in vitamin C include grapefruit. oranges. tangerines. lemons, and limes.

Supplements

While the list of supplements can be long, I will discuss the basic supplement supporters. Seek out a good multivitamin geared for your gender and age. Research the different brands on the market.

Having said this, let’s look at a few boosters. Take a probiotic to keep your gut in shape. A healthy gut equals a healthy body.

Therefore, vitamin C has been found to boost the natural resistance of the body, improve gum health and alleviate dry mouth. Consuming vitamin C tablets also helps in treating allergies such as hay fever, asthma and eczema. This supplement can lessen the effects of sun exposure such as redness or sunburn.

Vitamin E can stop oxidative stress and repair free radicals to help strengthen the immune response.

B vitamins play an important role in cell metabolism. Vitamin B Complex consist of (B1, B2, B3, B5, B6, B7, B9, B12). Make sure your B complex includes all of these B vitamins.  Vitamin B6 is known as a catalyst for multiple biochemicals reactions that take place in the immune system. However, taking vitamin B12 helps you produce DNA and red blood cells. It encourages healthy nerve function. It’s found naturally only in animal sources. Which means people who don’t eat meat or dairy products can have trouble reaching the daily recommended 2.4 micrograms (mcg) of vitamin B12. B6 helps to improve immune markers such as T lymphocytes and neutrophils.

Vitamin D3 is a fat-soluble vitamin found in food and supplements. Vitamin D is one of the best vitamins for immune system health. The D vitamin helps in reducing inflammation, fights bacteria and viruses and regulate differentiation, cell proliferation, and cell death.

Wrapping It Up

Eat your fruits and veggies! Take a good multivitamin containing the ones listed above. Get enough sleep! In addition to these recommendations, breathe deeply to circulate the oxygen in your body. Move! Any form of exercise is good.

Most importantly, relax, stop watching the drama on the news! Above all, enjoy life! Life is too short for worry. Know you are in charge of your health! In other words, trust yourself, you’ve got this! You have the knowledge to maintain your health! Now, you have the tools, use them!

Eat healthy and live well!

 

 

 

October 13, 2020

Thoughts on Thanksgiving Tradition by Janet Lynas, Ph.D., N.H.D.

I remember one year just before Thanksgiving, my mother and her mother, got into a huge argument about the turkey. The argument was over having smoked turkey or baked turkey on Thanksgiving Day. I never understood why the argument over smoked verses baked turkey.

Fast forward several years later, I now have my own family. I reared four children, all opinionated. Good quality in children… anyway, my children complained that they didn’t want the traditional Thanksgiving meal. To be honest, I am a little tired of the same menu myself. However, instead of insisting on the ‘norm’, I asked what they wanted. Homemade pizza! Homemade pizza it was! Turned out to be one of the best Thanksgivings ever!

Traditional Thanksgiving

Ten countries celebrate Thanksgiving Day. In addition, four other countries celebrate a similar holiday. I’m not going to list all the countries who observe this holiday, but I am going to look at some of the menus.

Fried and pickled foods are a favorite in Eastern European countries. Germans like their purple cabbage garnished with bacon and crisply fried latkes.

Our Asian neighbors in Korean enjoy kimchi with added salt and gentle heat to traditional macaroni and cheese casserole.

Further more, Middle Eastern cultures chow down on Persian basmati rice stuffing made with pomegranate paste and goat cheese. Add in, labneh salad with sumac and cherry tomatoes.

Our Italian friends celebrate with an antipasto platter laden with salami, prosciutto, crostini, olives, cheeses, and stuffed mushrooms. Add on a vegetarian manicotti and your taste buds salivate in delight!

This is just a sampling of tasty food traditions around the world. Where is it written that in the United States, we have to eat turkey and dressing every year?

Spicing it up & think outside of the box!

For instance, change out some of the tired old side dishes for more interesting flavors of new dishes. Some thoughts are, baked Parmesan cheese zucchini, crisp, tender zucchini strips baked in the oven. Instead of mashed potatoes laden with cream and butter, consider oven roasted garlic parmesan potatoes. After that, add a little heat, try Jalapeño cornbread muffins.

However, don’t forget about desert! I love to eat different kinds of deserts. Consider buttery raspberry crumble bars or chocolate and strawberry cake. Recently, I eat fruit smoothies for desert. Throw in your favorite frozen fruit with a little Almond milk into a blender and in seconds you have a healthy substitute for ice cream!

Above all, Thanksgiving is a time to reflect and remember all the blessing we have. This is a time of gratitude. Appreciate what you do have. Don’t focus on what you don’t have. The things or stuff in life is not what’s important.

Similarly, it’s important to keep our priorities straight. Life is not about what we accumulate. For instance, life is about the quality not the quantity. Give thanks for the people in your life. Yes, even the ones who are a pain in the neck. The difficult people are the ones who teach us our greater lessons in life.

In conclusion

Above all, relax and enjoy your time with friends and family. In other words, it’s not about the table settings and decorations. It’s about laughter, making memories, remembering those who are no longer with us. Enjoy the moment! Appreciate your loved ones! Be grateful for your blessing!

August 29, 2020

Food for thought! by Janet Lynas, Ph.D., N.H.D.

Last night, I decided I wanted to have a creamy dessert. I opened the freezer door, reached in and grabbed a package. Opening the refrigerator door, I took out a container of almond milk. Dumping the contents of the package into my blender and adding the almond milk, I began to blend the creamy dessert.

Once blended, I poured the contents into a bowl and took my seat on the couch to enjoy my treat. Tasting the first spoonful of the ingredients, I realized it didn’t taste like blueberries! The bowl was a green concoction! What happened?!

When I reached into the freezer, I had grabbed a bag of kale instead of blueberries. Laughing out loud at my mistake, I sat back down and enjoyed my Kale smoothie.

Above all, the lesson to this story is, turn on the light in the kitchen before you snatch a bag out of the freezer. Then read the label before you deposit the contents into the blender. Most important of all, have a sense of humor, laugh at yourself when you mess up!

What is kale?

Kale is a leafy, dark green vegetable and at times may have some purple coloration. It is filled with nutrients and flavor. For instance, kale belongs to the same family as broccoli, collard greens, cabbage, and cauliflower. This group of vegetables are full of vitamins and minerals. To me, kale has a mild flavor, not pungent as some greens can be.

Benefits of kale

Kale is full of vitamins and minerals, including:

  • Vitamin A
  • B vitamins
  • Vitamin C
  • All important vitamin K for blood clotting

In addition, kale is rich in, calcium, potassium, magnesium, manganese, iron, copper, and phosphorus. It also supplies energy-supporting B vitamins, some plant-based omega-3 fatty acids and plant protein. It also has a good amount of fiber to help keep your bowel movements regular. Kale contains antioxidants that help prevent cell damage and may also help protect against cancer. Kale supports the immune system, heart and eye health.

For instance, kale’s rich contents aids in the health and reproduction of skin and brain cells. Kale is additional a potent source of antioxidants known to reduce inflammation, a trigger of premature aging and disease. One cup of kale is filled with 10% of the RDA recommendation of omega-3 fatty acids.

Our friend, kale furthermore, improves blood sugar, insulin and lipid levels in sufferers of type 2 diabetes.

List of the dirty dozen 2020 the downside of fruits and vegetables
  1. Strawberries
  2. Spinach
  3. Kale
  4. Nectarines
  5. Apples
  6. Grapes
  7. Peaches
  8. Cherries
  9. Pears
  10. Tomatoes
  11. Celery
  12. Potatoes

I’m a strong advocate of eating organic as much as possible. Eating clean is a choice and can be expensive. However, by eliminating junk food such as cokes, candy, potato chips, and sugary desserts, as well as tobacco products, you will see that you have the money to make healthier choices.

In other words, make sure that you clean your food products well. Rinsing is not enough. There are organic food cleaners that you can buy at your local grocery store. Using food cleaning products helps to ensure that your food is cleaner and pesticides are eliminated or at the very least reduced.

Growing your own food organically is a great alternative to buying organic foods. Many neighborhoods are having community gardens. My neighborhood is considering doing just this very thing!

How to eat kale

I like to eat vegetarian pizza. Often times, I will through a handful of kale on my pizza for extra nutrients. As of last night, I now enjoy a kale smoothie. This smoothie consist of kale blended with a small amount of almond milk. Let’s look at some other ways to eat kale.

Adding kale to your diet is easy. Mix a cup of kale into your favorite soup recipe. By adding this power packed green to your soup, you have given the recipe a boost in nutrients.

If you want to snack on something crispy, roast fresh kale in the oven.

Preheat the oven to 300 degrees

Each batch takes about 16-17 minutes to cook. Make as many batches as you want.

Prepare the kale by washing and rinsing the leaves to remove contaminates. Remove any thick/tough stems from the kale.

Next, place the kale on a cookie sheet spreading it out evenly. Drizzle with olive oil and add a touch of sea salt if you want the taste of salt.

Once baked for 16-17 minutes, take out of the oven and let the chips cool.

If you don’t want to take the time to make these chips from scratch, you can buy them pre-made.

Be brave! Add kale to all your favorite recipes! You will be pleasantly surprised!

     

    If you take blood-thinning medicine (such as anticoagulant or anti-platelet drugs), you may need to limit vitamin K foods. It’s well known, vitamin K can affect how these medicines work. Realize that vitamin K clots the blood.

     

     

    August 19, 2020

    Fasting, Everyone Does It! by Janet Lynas, Ph.D., N.H.D.

    I don’t care who you are you fast daily. “No I don’t you say.” Sure you do. When you go to bed at night, you’re fasting. You fast between meals. So, how does fasting affect the body. What’s the difference between the fasting that we all do and fasting for days on end?

    What is fasting?

    According to the definition of fasting: Fasting is voluntarily not eating food for varying lengths of time. Fasting is used as a medical therapy formany conditions. It is also a spiritual practice in many religions.

    People have fasted for thousands of years. Fasting is one of the oldest therapies in medicine. It restores health. 

    Hippocrates, the father of Western medicine, taught us that fasting enables the body to heal itself. And Paracelsus, another great healer in the Western tradition, wrote 500 years ago that “fasting is the greatest remedy, the physician within.” Ayurvedic medicine, where my training lies, is the world’s oldest healing system, has long promoted fasting as an essential treatment.

    The principle behind fasting is quite simple. Food is temporarily stopped. This gives the systems of the body a break from the task of digestion. Fasting gives the body extra energy and the chance to heal and restore itself. During fasting, stored calories are burned and this rids the body of toxic substances stored in the tissue.

    However, we know the liver and immune system are free to detoxify and heal other parts of the body. In other words, American’s have a lousy diet. Fasting helps the body rid itself of the toxins taken in while eating and drinking. 

    What happens when we fast?

    We already know that fasting helps the body to rid itself of toxins.

    Next, the extra calories that we carry around are burned by the body. When you burn off the reserved calories, you may lose weight.

    Then, your appetite is resit. We tend to eat by the clock, not by if we are hungry or not.

    Thirdly, the affect on the brain is amazing. Often, we feel more alert when we go without food. Studies have shown that fasting twice a week may in fact decrease the risk for dementia and Alzheimer’s disease. Alzheimer’s disease is a degenerative brain disease that affects memory and causes a loss in thinking and reasoning skills. Think about it this way, you’re clearing out the grim from the brain cells.

    The information on fasting and gut health is lacking to an extent. More research needs to be done. Having said this, we do know that change in the human microbiome may produce more healthy bacteria.

    Your sensitivity to insulin is changed. With healthy individuals, eating triggers the release of insulin. This is the hormone that moves glucose into the cells to be used for energy or stored for later use. Taking a break from eating causes insulin levels drop. As a result, one has improved insulin sensitivity, which is protective against diabetes.

    Do you fast longer periods of time or not?

    That’s an individual decision. Give serious consideration to how long you fast. I know people who have fasted for 40 days. However, I’m not sure this long period of fasting is beneficial.

    If you have never fasted before, I recommend to start with a one day fast. This will acquaint you with learning how your body responds to going without food. When you learn how your body reacts to being deprived of food, you begin to listen to what your body needs.

    Scaling back on food a few days before you begin your fast is recommended. It helps the body to adjust going without as much food. Which in turn, makes the transition easier on the body’s systems.

    Taking action in your health is a step in the right direction. Three days is a good start. This is usually done over the weekend.

    Be careful not to fast too frequently. Allow your body time to rebuild nutritional reserves. Two days per week is too frequent.

    Recommended fasting times for regular or occasionally to rebalance your body are one day per week and/or 3 days per month and/or 10 days yearly.

    Dangers of long fast

    The ultimate risk of fasting, of course, is death by starvation. This isn’t usually the case for people fasting for medical reasons. But, keep in mind, taking anything to an extreme is dangerous. Your body is depleted of the nutrients needed to function properly when depriving the body of nourishment.

    Even fasts for a few weeks or less can have dangerous consequences. Going without food puts two different types of stress on your heart. First, it eats into cardiac muscle for fuel. Our body does everything it can to conserve muscle during a fast, but inevitably some muscle will be sacrificed at the beginning of the fast.

    After a few days, the body switches over to using fat, but researchers have discovered that protein (muscle) utilization actually increases again, even though fat stores are still available. This protein includes the muscle in your heart. If weaken too much, heart failure will result.

    Strict water restriction is also a risk for heart failure because the body’s intracellular stores of minerals essential for cardiac function, like magnesium and potassium, are depleted.  The results of this cardiac muscle loss and mineral deprivation can be death.

    But what about getting rid of toxins?

    Another potential downside of long-term fasting is the rate of detox. Fat is your body’s storage organ for everything, this includes toxins that have accumulated over the years. You lose weight and all these toxins have to go somewhere. Toxins are removed through your bloodstream.

    This can cause a healing crisis, which can be extremely uncomfortable. These symptoms are even more pronounced when not eating, since the rate of fat burning is rapid. Often people feel nauseous, sick, or otherwise ill. You may feel like you have the flu.

     

    Precautions

    Some people simply shouldn’t practice extended fasts, period:

    • Young children are still growing rapidly and need adequate nutrition at every stage to make sure their bodies develop properly.
    • Very elderly people often don’t have the physical resources to fast safely.
    • People who are seriously ill, or people with chronic heart or kidney conditions, shouldn’t fast since their bodies may not be able to withstand the stress of fasting.
    • Women who are pregnant, or trying to get pregnant, should eat plenty of nutrient-dense food, because a well-fed state is essential for healthy reproduction.

    Above all, research fasting before you undertake going without food. Taking control of your health is recommended. No one knows your body like you do.

     

    In conclusion, talk with your heath care provider before starting a program of fasting.

     

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