Category: Health

Winter Skin Care

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Winter comes with unique challenges for our skin. The low humidity and indoor heat combine to create challenges where skin care is concerned. Nutrition  aimed at giving us healthy skin can make a difference  in these cool, arid conditions.

1-Fatty fish such as salmon, mackerel  and herring are rich sources of omega-3 fatty acids which help to maintain skin health. They help keep the skin thicker, more supple and moisturized. Omega-3’s also decrease  inflammation which can cause redness and acne. There is some evidence that they also help protect the skin from UV light and help with psoriasis.

Fish is also a source of good protein which helps increase the strength and integrity  of the skin. The zinc in fish helps with production  of new skin cells and overall skin health.

2-Avocados are also a source of healthy fat that is essential to keep skin flexible and moisturized. This fat is also thought to help with protection  from UV light which can cause wrinkles and other forms of sun damage. Avocados are also a good source of vitamin  E which helps protect  the skin from oxidative  damage.

Vitamin E is believed  to be more effective  when combined with vitamin C and 1 avocado contains about 20% of the RDI for vitamin E and 34% of the RDI for vitamin  C.

3-Walnuts are a good source of essential fatty acids which your body cannot make itself. They are rich in omega-3 and omega-6 fatty acids. While omega-6 is thought to produce inflammation, since the ratio of these fats in walnuts is good, walnuts are thought to fight the inflammatory response. Walnuts also contain significant zinc and small amounts  of vitamin  E, vitamin C and selenium.

4-Sunflower seeds  are an excellent source of vitamin E and selenium, zinc and protein. Nuts and seeds are good sources of good-for-your-skin nutrition.

5-Sweet potatoes are an excellent  source of beta-carotene which acts as a natural  sunblock. This is not to say that you can leave off the chemical sunblock but beta-carotene definitely helps it do it’s  job. This may help prevent wrinkles, cell death and sunburn. The beta-carotene also gives your skin a warm glow which adds to a healthy skin appearance.

6-Red and yellow bell peppers have huge amounts  of vitamin  A and are a great source of vitamin C which creates collagen in the skin to help it stay firm and strong. This can help decrease wrinkles and dry skin as we age.

7-Broccoli is a good source  of vitamins A and C and beta-carotene and sulforaphane. Sulphoraphane is a powerful protector from the sun. Winter sun can be intense when it is reflected off of snow and we tend to use less protection in the cold so nutrition  that assists in protection is an excellent  idea for Winter months.

8-Tomatoes contain all of the major carotenoids and vitamin  C along with lutein and lycopene. Lutein and lycopene also help to protect  your skin from the sun. Pair carotenoid foods with a fat like olive oil to boost absorption  of carotenoids.

9-Soy contains isoflavones which have been shown to improve skin elasticity and moisture and help protect from the sun. Since soy has estrogen-like properties it’s  better suited to women’s  needs.

10-Dark cocoa has been shown to decrease scaliness and roughness of the skin after 6-12 weeks of consumption. While we don’t  advocate eating chocolate with sugar in it, we have chocolate recipes that do not contain sugar. Just search for Lava Cake or Brownies on our Home Page!

11-Green tea has been shown to decrease roughness and improve skin thickness and elasticity. A cup of hot tea on a cold Winter day can do more than warm you.

Use a serum for more supple skin on your face and neck and moisturize with a rich body moisturizer immediately  after bathing and again 12 hours later. This will help to keep your skin soft and supple through the dry Winter months. Never go to bed with make-up on your face because it’s  drying and promotes wrinkles. The already dry Winter air will compound this effect so take it off, Ladies!

You are not destined to rough, red scaly Winter skin. With a little foresight and planning you can emerge in the Spring soft and supple.

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Hyperinsulinemia and Your Heart

In the same light as our children can drive us crazy with less than intelligent life decisions and defiance, I bet our doctors must go stark raving mad with many of their patients. Think about this; every doctors office across this vast country gets inundated every day with waiting rooms packed full of patients who are ill with self induced maladies that can be prevented through proper nutrition and a little bit of regular exercise.

Joey Bagofdonuts visits his physician’s office on a regular basis with obesity related health issues, and no matter how much his doctor tries to explain how a healthier lifestyle will help Mr. Bagofdonuts, poor Joey continues on with his poor lifestyle choices, hoping his doctor will always be able to fix his health mistakes for him with medicines. Mr. Bagofdonuts, despite being an adult, is little different than a petulant child who always demands that his mother pick up his broken pieces when the game goes bad for him. Mommy then rewards Little Joey with a sweet treat instead of holding him accountable and he has learned nothing, he will go on making poor choices regarding his health. As long as there is a pill to make him feel better, Joey will never be accountable to himself. Folks, if your doctor informs you with information to straighten out your health, it is incumbent that you take the advice to heart instead of being like that petulant child. Medicines and medical procedures are not sweet treats to make you feel good in the moment only to go on about your normal business. No, they are about getting you better so you can go on with a healthier life.once you get better. As what happens to millions of adults every day, Mr. Bagofdonuts eventually ends up with life threatening heart issues or any of many other ailments tied to poor nutrition. It is a damn shame that with all the information in the world available to us in the palm of our hands, as a nation we are the fattest and least healthy of any of our preceding generations. And this, all despite our advances in medical technology.

What is Hyperinsulinemia?

Hyperinsulinemia, is a condition tied to obesity in which there are excess levels of insulin  circulating in the blood relative to the level of glucose. While it is often mistaken for diabetes, hyperinsulinemia can result from a variety of metabolic diseases and conditions. Hyperinsulinemia is also associated with hypertension, glucose intolerance and dyslipidemia. Collectively, these conditions are   known as Metabolic Syndrome. Treatment is typically achieved via diet and exercise, if only the patient will actually do it. Metformin, a diabetes drug, may be used to reduce insulin  levels in some obese patients (typically where obesity is present). However, a healthy diet that is low in simple sugars and processed carbohydrates, high in fiber, and protein is often recommended. Again, as with exercise, this treatment is only good if the patient is compliant.

Hyperinsulinemia and Heart Disease

There are two different diseases which get called “heart disease”. One is Coronary Artery Disease which involves damage to your arteries which lead out of the chambers of your heart, and that feed the muscle of the walls of your heart. The other condition is Coronary Heart Disease which involves damage to the heart itself. It is also known as Ischemic Heart Disease.

Most of the time, Coronary Artery Disease will occur before Coronary Heart disease. The good news is that Coronary Artery Disease can be halted and reversed before your heart itself becomes diseased.

Coronary Artery Disease 

From Mayoclinic.org

Coronary artery disease develops when the major blood vessels that supply your heart with blood, oxygen and nutrients (coronary arteries) become damaged or diseased. Cholesterol-containing deposits (plaque) in your arteries and inflammation are usually to blame for coronary artery disease.

When plaque builds up, it narrows your coronary arteries, decreasing blood flow to your heart. Eventually, the decreased blood flow may cause chest pain (angina), shortness of breath, or other coronary artery disease signs and symptoms. A complete blockage can cause a heart attack.

Because coronary artery disease often develops over decades, you might not notice a problem until you have a significant blockage or a heart attack. 

There are methods you can do for yourself to prevent yourself from getting Coronary Artery Disease in the first place. Each of these methods are in your hands at zero cost if only you choose to make the commitment to yourself:

Quit smoking.

Eat healthy foods.

Exercise regularly.

Lose excess weight.

Reduce stress.

If you need to, but choose not to make healthy lifestyle decisions, Coronary Artery Disease will involve three critical changes.

“Change 1” will be the thickening and narrowing of your arteries. Arteriosclerosis will begin when fatty streaks begin to appear on the walls of your arteries. As the artery walls thicken, the inside diameter of your arteries will become reduced which will have a direct impact on the flow of your blood. This thickening of your arteries is a result of an accumulation of cholesterol and other fats that form plaque.

If you believe that because you are not diabetic, therefore you have no worries about insulin, guess again.

Insulin signals the arterial walls to absorb cholesterol from your blood. When you eat a bunch of sugar laden crap that spikes your insulin and keeps it high all day, every day, you suffer great risk of heart disease and or heart attack. When your blood sugar and insulin levels are out of whack, your body has a more difficult time in healing itself. Sometimes, arteries narrow as a result of your body’s attempt to repair tiny blood vessel injuries. Sometimes, small spontaneous hemorrhages can occur as a result of high insulin. As a result, small fibrous plaques may begin to form. If these become calcified, you then have Hardening of the Arteries, or Arteriosclerosis. To compound this problem, insulin will stimulate cell growth. When your insulin levels are high, the walls of your blood vessels are continually bathed with this excess, the resultant cell growth reduces the inside diameter of your blood vessels where your blood flows through your body. Think of the difference in how well a skinny straw works as opposed to a big straw when trying to drink a thick milkshake. Do you want this happening inside of your blood vessels?

“Change 2” happens when your liver produces more cholesterol as a result of high levels of insulin. Many people do not realize his, but 75% of the cholesterol in your blood is produced by your liver (endogenous cholesterol) and only 25% comes from the foods in your diet (exogenous cholesterol). The type produced by your own liver is much more dangerous to your health than the cholesterol you pick up from eating eggs and such. As insulin prompts your liver to produce an excess of cholesterol extra material for plaque formation within your blood vessels is provided. As this cholesterol produced plaque grows, your arteries continue to become more and more choked off.

“Change 3” The third change which occurs from hyperinsulinemia, or high levels of insulin production, is your body reduces its ability to destroy a cement like substance called fibrin which holds the arterial plaque together in much the same way Portland Cement bonds sand and gravel together to create concrete. When you exercise and consume a healthy diet, your body naturally destroys fibrin. With little to no fibrin, your blood will flow freely throughout your body.

When you eat a nutritionally poor diet and are sedentary, the high levels of insulin present in your body will help create greater levels of fibrin. The result is you will have an increased risk now of your blood forming a clot that will not be able to pass through your narrowed and plaque choked blood vessels. As blood flow becomes reduced to your heart, it will not receive the nourishment and oxygen it requires in order to thrive. At this point, you have now entered into Coronary Heart Disease. Sadly you could have prevented this from ever occurring in the first place if you had only made smarter decisions regarding your dietary habits and made it a point to exercise at least a little bit on a regular basis. Once you have reached this “point of no return” the damage is done and no one is going to be able to pick up the broken pieces for you.

Face it, when we eat a poor diet of calorie dense, low nutrition foods every day, we are doing ourselves harm. Indirectly, we are also causing harm to all of our loved ones too. When we choose to be lazy and to eat foods that are laden with added sugar, simple carbohydrates, preservatives, high levels of sodium and unhealthy fats, we are living in the moment like a child who cannot see past the end of their nose, much less twenty to thirty years into their future, if even that long. When see and hear commercials for this gluttonous lifestyle where portions are constantly growing with our mid sections, we never see the end results often until it is far too late. You can prevent the occurrence of Coronary Artery Disease and even reverse the effects through making a personal choice to be healthy. Once this disease has progressed to Coronary Heart Disease, you are living on borrowed time, where a heart attack can  be likely to occur at an given time. We all know that when a heart attack happens, their will be no need for seeing into tomorrow. There will no longer be a need for medicines or medical procedures. While your family is feeling the pain of grieving and making your funeral plans, you will never have a bad day again to worry about.

Make wise decisions with your health and turn your ship around before it is too late.

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Vein Health

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Not Just Vanity

Most people never consider vein health as being anything more than a vanity issue. While varicose veins are not pretty, the aesthetics involved here is a lesser issue. Your veins are the way that your blood gets back to your heart after it is pumped throughout your body. When the veins are not healthy you can develop health problems that can be fatal. Deep vein thrombosis is a medical word for blood clot. When the veins fail, blood clots are more likely to occur because the blood pools. A blood clot that travels throughout your body can be a very dangerous situation. Pulmonary embolism, or a blood clot in your lung can cause sudden death.

Overweight and Obese, Again

Overweight and obesity can contribute to your likelihood of developing vein disease. Eat a healthy diet that includes foods rich in vitamin E that helps prevent the platelets from sticking together in your blood. Nuts, seeds, avocados, olive oil, pumpkin, mangos, dark leafy greens and fish are good vitamin E sources. Include foods that contain significant amounts of vitamin C. It helps keep the collagen in your veins healthy and plentiful. Broccoli, strawberries, cauliflower, pineapple, dark, leafy greens, brussels sprouts, oranges and bell peppers are all high in vitamin C. Count your calories to insure that you are not overeating and shed those extra pounds. You can use the Calorie Counter Pro to determine your caloric needs

Get Active!

Exercise regularly with your doctor’s permission. Mix up your daily activity and divide your time between sitting and standing as much as possible. If you drive long distances, stop as often as possible and walk around. You want to keep the blood flowing. Wear clothing that does not constrict your circulation, especially around your waist and thighs. Avoid wearing high heels for long periods of time. Eat plenty of fiber with foods like popcorn, oatmeal, brown rice, leafy greens, broccoli, avocado, chia and lentils. Avoid excess sodium because it will cause fluid retention which will make it harder for your blood to flow through your veins.

Drink Up

Hydrate well to keep your fluid level healthy. An optimum fluid balance will help keep your veins performing properly. Sip on water throughout the day to encourage vein health. Our veins are affected by our capillary exchange, the fluid balancing system in our bodies. Most health authorities advise the 8×8 rule for fluid balance, which is, “Drink 8, 8 ounce glasses of water per day.” There are extenuating circumstances here. You may have different advice from your doctor, follow it. Common sense must also prevail. If you are working out hard in a hot environment, you certainly may require more.

Plan Your Work, Work Your Plan

With a little planning and minimal effort, you can help keep your veins performing better. If you have signs and symptoms of vein disease, such as varicose veins, swelling or discoloration in your legs, pain in your legs, warmth in your legs or restless leg syndrome, see your physician.The implications of vein disease are serious, possibly life-threatening. At the very least, the pain and discomfort from vein disease can be debilitating. Take care of yourself and enjoy being active for your entire life

10 Ways to Help Manage Our Hormones, Ladies!

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1-Get some light.

Natural light is better but if it’s  dark where you are, turn on  ALL the lights. It’s  proven to improve mood.

2-Get active.

Whatever you do, don’t  sit and vegetate! Exercise changes all of our neurotransmitters for the better.

3- Eat whole, healthy foods.

Whole foods supply the best nutrition and satisfy hunger to curtail mindless eating.

4-Embrace the positive.

Fill your mind with good things and avoid negative input. This is critical to improving our state of mind. It’s  an obvious truth but so often we neglect this vital piece of the puzzle.

5-Get enough sleep.

Again, this will improve neurotransmitter function. Rest is essential to good mood.

6-Do what is necessary.

Accomplish important tasks quickly and get that off of your mind.

7-Do what you love.

All work and no play makes Jill a dull girl. Have some fun!

8-Do it well.

Go for that sense of pride in a job well done.

9-Say “No!”

Avoid overtasking yourself with other people’s requests.

10-Make your health your number 1 priority.

When you’re  in good health, everything is better! Learn how here at David’s Way. We’re FREE and we’re always open . 😎

 

Healthy Woman

Obsession

Most women approach the scale much differently from men. We place huge value on that magic number. Our self-worth can be affected drastically in a moment depending on what happens when we step onto that great diviner of all of our flaws, faults and shortcomings. Although this is an unrealistic, punishing mentality, it is a sad truth for many women. The media accelerates this phenomenon. Bullying behaviors by society concerning overweight women drive the point home. How much stand up comedy has been based on the “fat lady” joke? As we grow up we are constantly bombarded with commercial images of “the perfect woman” and as we approach adulthood we have a very specific image of what we believe to be acceptable an a female body. All of this combines to create a profoundly emotional state of self criticism and a never-ending pursuit of an unrealistic body. I have learned the concept of being the best that I can be, not the best that someone else can be. It’s freeing. It allows you to pursue excellence.

“It’s Not Fair!”

To further complicate this issue, there are real issues that hinder weight loss that are unique to women. It is an age old complaint of women that it seems that men can eat so much more than us and still lose weight. Guess what. They can. The main reason is that we are usually smaller and it doesn’t take as many calories to sustain our bodies. If we eat as much as a man, we will weigh as much as a man.

Boys Will Be Boys

There is also the issue of testosterone. While we do have a little, men have much more and higher testosterone levels make more muscle from the calories that we eat. Muscle is more compact than fat so that weight is more streamlined. Since it’s not fat, it doesn’t appear fat so yes, men can eat much more and not be as fat as we will be. The only solution to this is to eat less.

Motive Is Everything

Women have less self-compassion than men (1) and this leads to overly zealous dieting and sometimes exercise. The problem with that is that when we crash diet we will lose water and muscle and some fat. After starving ourselves on some crazy fad diet for a short period of time, we usually get resentful and give into the cravings and hunger that fad dieting induces. Then we gain weight in the form of fat and don’t replace that precious muscle that boosts our metabolism and gives us a great shape. Low self-esteem and self-loathing will always lead to a rebound effect that lands us in a much worse place than we began. It is mandatory that our weight management efforts come from self-worth and the desire to care for ourselves in a sane, healthy manner in order to be successful.

The “Curse”

We all know about monthly water retention. It’s very discouraging to work hard to see the scale drop a small increment and then suddenly, overnight, without any error on our part, see that scale to go back up a few pounds. Along with the water retention comes strong cravings and seemingly less ability to exercise control. Our serotonin levels tend to be lower during the premenstrual days and that leads to all kinds of moodiness that seem to be satisfied with carbs. Carbohydrates do build serotonin but so does exercise! Work out with your doctor’s permission to turn that monthly gain into a loss.

Slow Down!

We tend to want to lose weight fast. Not only is this unhealthy, it makes us so miserable that we give up much quicker. Aim to lose about a pound a week and you’ll be much more likely to be successful.

Embrace Strength

Consider strength training. Traditionally strength training has been thought of as a male activity but strength training will build shapely muscle and boost your metabolism like nothing else. Reconsider your ways if you’re a cardio bunny.

Don’t Quit

Above all, never give up on yourself. I found David’s Way after trying every weight loss organization and fad diet ever conceived in the history of the world. It works. It’s simple. Read our articles. Try our recipes. Ask questions. It’s FREE and we’re always open.

(1) https://www.google.com/amp/s/vitals.lifehacker.com/the-unique-difficulties-that-women-face-with-weight-los-1681795029/amp

Lose Weight During the Holidays

I wrote recently about my experimenting on myself during the Holidays concerning weight loss. When I threw abandon to the wind, I set a chain of events in motion that affected me all year in a very negative way. However, when I accepted this festive Season as a challenge, I actually achieved a significant weight loss goal on December 15 of that year. The festivities had been in full swing for months at that time, about 4 months, because the first Fall Holiday treats arrive in your local Walmart in August! There is a method to my madness and below are some of my tips for taking control during the “most wonderful time of the year”.

1-Don’t buy a ton of Holiday goodies. They will make more.

Even if you have favorites, only buy a limited amount. Buy or make just enough for your event and leave the rest in the store or unmade. Last year I made my Dad’s favorite candy and made sure that it was just enough for him. There was nothing for me to nibble on.

2-Send any left-overs home with your guests.

Never keep them! If no one wants them, throw them out while you’re still full, as soon as you finish your meal. If you wait, they will sound good when you’re hungry again and you very well may cave into your cravings and appetite.

3-Plan a healthy Holiday!

My son just celebrated his birthday and I made the High Protein Hot Pockets recipe that we have here on the blog, only I made them Mexican style instead of breakfast. They were wonderful! I also made a Swerve brand chocolate cake with a buttercream made from coconut oil, Swerve Confectioner’s, vanilla extract, cocoa and salt. It was an incredible, low carb, sugar-free delight.

4-Stick to your workout schedule and maybe add in an extra walk.

When I reached that goal during the Season, I made sure that I walked extra every day. I never missed my workout and worked a little harder at each one. Outdoor activity during this Season is invigorating and calms your mind during the whirlwind of activity that always accompanies the Holidays. Take advantage of cooler temperatures and get outside.

5- Focus on your food plan.

It’s very easy to get busy and forget, or put off, tracking every bite that goes into your mouth but right now, more than any other time, it’s imperative. With so much extra food and too many goodies around it’s easy to underestimate your calories. Be strict about tracking and you will see the scale fall.

6-Get your sleep!

When we skimp on sleep, we produce too much cortisol, our stress hormone. This devilish substance adds fat around your belly. Commit to 8 hours a night and reap the benefits of less stress during this extremely stressful time of year. You will also build muscle when you get enough sleep if you’re strength training. That muscle will boost your metabolism for a little extra burn.

7-Just say “No!”

Food pushers run rampant right now. Don’t let friends and family influence you to abandon your weight management initiative. Stand your ground and come January when they are crying tears of regret, you will be looking at swimsuits for the Spring.

8-Stay involved with like-minded individuals

Stay active on David’s Way. Avoid people who influence you in a negative manner. There really is such a thing as “social contagion”. You take on the habits of those around you. Choose wisely.

9-Avoid alcohol.

It’s not worth the extra calories, carbs or appetite stimulating effects that come with it. You will lose your inhibitions and eat everything in sight. Just don’t.

10-Get up and go again!

If you give in and over indulge, pass it off as one event and get right back to your healthy lifestyle. One mistake won’t ruin your months of good efforts. It’s what happens in the long run that really matters.

And always remember, we’re here for you. We will find you a special recipe or answer any questions you may have, free of charge. Just ask.

Living With GERD

Do you suffer from heartburn or GERD? Have you ever been awakened from a deep slumber in the middle of the night, feeling terrified that you’re drowning in stomach acid as it painfully forces it way up your throat? Have antacids or proton pump inhibitor medications become a regular staple on your weekly grocery list? If so, you are far from alone in this. This is evident by the plethora of over the counter medications available for heartburn and GERD. If this problem was not so prevalent in western society, there would not be so many of these medicines available to you.

What is GERD?

Heartburn, also called GERD (gastroesophagael reflux disease), happens when the acid in your stomach flows back up and into your esophagus. Heartburn symptoms often occur shortly after eating and can last for a few minutes or even hours. GERD causes a mild to painful burning sensation in your chest or throat, can result in a sour or bitter taste in the mouth, or even cough and or sinus symptoms such as post nasal drip. Your risk of GERD will increase when you have excess belly fat which causes pressure on the stomach that causes a back flow of stomach acid

Obesity causes us far too many avoidable problems. Those problems which arise as a result of being fat are far greater than hoping to be able to get a seat belt around yourself or having to buy new clothes every so often as your girth increases. The fatter you become, the more pressure your belly fat places onto your stomach which causes more GERD,

But, I can always take a Zantac or Previcid to prevent this, why worry?

Well, besides the unpleasant sensation of re-tasting your food which is now mixed with caustic stomach acid, GERD also burns the hell out of your esophagus – no different than how battery acid will burn your skin on the outside of your body. Once your esophagus has been burned by the stomach acid, it can take a couple days before it is healed. The risk of allowing this burning of your esophagus to continue is you become more likely to develop cancer of the esophagus. GERD is nothing you should take lightly just because you do not need to see your physician in order to get medications to alleviate some of the painful symptoms. GERD can potentially kill you.

From ObesityAction.org
As acid flows back into the esophagus, it can cause irritation and inflammation. Throughout time, complications can develop. The esophagus can narrow, leading to a stricture and swallowing problems. A sore or ulcer can develop which can bleed, be painful and make swallowing difficult. Additionally, precancerous changes can occur to the esophagus, called Barrett’s esophagus, which is the main risk factor for developing esophageal cancer.

It turns out that obesity is associated with three related esophageal disorders: GERD, Barrett’s esophagus, and esophageal adenocarcinoma. The risk for these disorders seems to progressively increase with increasing weight. The goal of treating GERD is not only to decrease bothersome GERD symptoms but also to decrease one’s risks of developing these other, more serious esophageal conditions.

What can you do?
The most effective action you can personally take is to make the decision to lose weight and then carry through with this plan. Create a lifestyle that involves healthy eating by cutting out added sugars, simple carbohydrates and processed foods. This change to a healthy lifestyle is much more affordable than high priced over the counter medications, and or, visits to your doctor. Losing weight is certainly more of an attractive option that letting the condition go until you have developed esophageal adenocarcinoma. You need to know that if you reach this point, adenocarcinoma’s are very aggressive and hard to treat cancers that can and will take your life with a swiftness. I watched my healthy, younger sister, lose her life in only 18 months after diagnosis with adenocarcinoma, even after very aggressive chemotherapy and radiation treatments. This disease is no joke.
In a 2012 study published in the journal Obesity; The majority of individuals who were overweight or affected by obesity who enrolled in a structured weight-loss program including dietary, physical activity and behavioral changes, experienced complete resolution of their GERD symptoms. The relationship between weight-loss and resolution of symptoms was dependent on the amount of weight lost, such that the more weight subjects lost, the greater improvement they saw in symptoms. Whereas women saw improvement in GERD symptoms after losing 5 to 10 percent of their weight, men experienced improvement after losing 10 percent of their weight.

If you think it is perfectly fine to remain obese and to continue just treating your GERD with medications, remember this; Like all medications, GERD medications can have side effects and can interact with other drugs. The only goal you should have through using medication as a therapy is to relieve GERD symptoms, in order to allow the healing of the esophagus, and  to prevent GERD complications while you are actively losing weight to achieve a healthy level of body fat. GERD medications should be a temporary necessity, and not become a permanent item you keep stored in your medicine cabinet.

While the risks of taking GERD medications long term are minimal as compared to living with the condition, there is still risk for some. From Web.MD; People who use common heartburn drugs for months to years may face heightened risks of dying from heart disease, kidney failure or stomach cancer, a new study suggests.

The study included more than 200,000 U.S. veterans. It’s the latest to raise concerns over drugs called proton pump inhibitors (PPIs). They include prescription and over-the-counter drugs like Prilosec (omeprazole), Prevacid (lansoprazole) and Nexium (esomeprazole). And they rank among the top-selling medications in the United States.

Research in recent years has linked prolonged PPI use to increased risks of various diseases and premature death.

In today’s world, health care is extremely expensive and the expense is only going to keep rising no matter what any politician on Capital Hill might tell you when promoting their latest Heath Care Plan. Some think eating healthy is too expensive as well. However, what you always have to take into consideration is that, even if some of your healthy grocery store items might cost a bit more, it is and always will be cheaper for you to manage your weight through healthy nutrition over spending any extra hard earned dollars you may have on unnecessary health care treatments that can all be traced back to unhealthy personal habits.

Beware “The Season”

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YIKES!!!

Oh, my goodness! Here we are again in the most fattening Season of the year. Remember, I speak from experience. I have been a size 22 and I know every excuse to be fat. The real kicker is simply this, when we look for excuses to be fat, this Season is an excellent one. The truth of the matter is that as soon as January gets here, we have all that Holiday junk  that we deliberately over-purchased laying around and well, it will be a whole year before we have Brach’s Christmas Tree Taffies again or chocolate covered marshmallow Santas, so we have to eat them, right? I mean this Season only comes once a year! Wrong. The Season of Gluttony is year-round.

Personal Experience

I have used myself as a lab rat and ran experiments to see how specific behaviors affected my weight. One year I threw abandon to the wind and ate whatever I wanted during this time. Guess what. Because I had fueled cravings with so much sugar, I was out of control for the entire year. I did not regain control until the next year at this time and I had gained 35 pounds. No kidding. It happened.

The Madness

In October of that year I began laying my plan. I would not buy any Holiday treats until the day of the actual Holiday. I decided to only buy what I would eat that day. I stuck to my plan. I did not activate intense cravings and I did not develop habits that were all but impossible to stop. It worked. Since then I forgo all sugar sweetened foods and never have any problem at this time of year now. David’s Way has remedied that problem.

Perpetual Motion

When you indulge on the level of gluttony and eat sugar, one Holiday runs into the next. As soon as you finish all that Winter junk, well here comes Valentine’s Day. Even if you are not in a romantic relationship, there’s plenty of candy to go around and it does. After all, you have just finished your stash of Winter goodies and Valentine’s Day candy will satisfy those cravings.

The Hamster Wheel

Hmmm…let’s not forget about Spring Holidays. Wow, how many different kinds of chocolate and/or candy eggs can candy manufacturers come up with? They have become quite devious, taking favorite candy bars and other candies and shaping them like an egg and calling it by some cutsie, innocent sounding name to feed your addiction. Will you allow yourself to be manipulated like this? You are not helpless and this situation is not hopeless. We have candy recipes right here on the blog that will satisfy a sweet tooth. Try Sugar Free Andes Mint Cups or Sugar Free Raspberry Lemon Cups . We have brownie recipes and many other sugar free sweet delights. You don’t have to eat sugar and a bunch of carbs to get your fix. The great thing about our recipes is that they won’t give you cravings. You can enjoy them and not want them again tomorrow.

Party Animal

Whether you “party” til you just can’t party “no more” or simply indulge at the church social, summer is a time of intense social gatherings that involve barbecue, ice cream, potato salad and baked beans and whatever else your culture can come up with. The common thread is there’s always a lot of it. There is usually alcohol which just adds to the carb and calorie burden and increases cravings. If you missed being bikini ready this year, you are likely to abandon all control to the wind and just go crazy. Wow. Next thing you know, it’s October again.

The Fix

In my last article, Why Monday? I asked the question, “Why do you wait until Monday to start making healthy decisions? So, why do you wait until any Season is over to save your own life? Start now, right now and be ready for those candy, cookie and cake laden events and days. Learn this website. You can find any recipe you might want here or if not, contact us on the “Contact” button or in the comments and we’ll find one for you. You really have no excuse. Take care of yourself. No one else is going to do it for you. Be awesome.

 

 

Losing That Last 20 Pounds

I was doing a little reading today to find a little inspiration for something to write about, and came upon this question within a weight loss forum where the individual asked if anyone else decided that losing the last few pounds was just not worth it.

If you have ever followed any weight loss social media sights, you know this mindset of quitting is actually quite prevalent, even among those who have had great success at losing a good amount of body fat. It seems it is almost always that last 20 pounds that people have the most difficulty with losing.

And there is no good reason for anyone to just give up on their weight loss journey, especially when they are so close to their goal weight.

Excuses!

When you follow any of these weight loss social media sights, you will see a myriad of excuses why some cannot lose weight, or why some have done well and then cannot get past a plateau.

I just cannot lose these last pounds!

Is it that you cannot lose those final pounds or is it that you simply do not want to remain committed to doing what it takes in order to obtain your goal weight?

It’s too hard!

Too hard? What is going to be harder in your life, losing a few more pounds or living a life that has you less than healthy. A life that involves regular doctors visits for unnecessary ailments that are almost always going to be related to your nutritional habits.

I Just can’t eat any less than I do now.

Really? Do you think you need to eat less in order to lose unwanted weight? If you have quit eating sugar and processed foods and only eat healthy whole foods that meet all of your nutritional needs, you will have a difficult time managing to actually eat enough to not lose weight.

I’m missing out on all the fun my family and friends are having.

Is a few moments of bliss worth the life that comes from gluttonous eating of poor food choices? Is that momentary fun worth the disgust you feel when you peer upon yourself in the mirror? Is that ice cream sundae worth the expense of new clothing because even though you are at an age where your body should have quit growing, it is anyhow? Is the fun on Friday nights out having pizza and beer worth it when you are worried that you might not fit in your wedding dress you recently purchased upon getting engaged? When you have to take readings of your blood sugar and then take your diabetic drugs or insulin, is it really worth having it to join in with your co-workers when one brings donuts to the office?

I’m miserable, I feel so deprived, I’m too depressed all the time.

This is a common problem for those who know that simple carbohydrates and sugar are a problem for them, yet they refuse to quit eating it. Being miserable, feeling deprived and depressed is part and parcel to an addiction to sugar and simple carbohydrates. As long as you keep feeding the addiction, even just a little bit, you are going to feel this way. Quit sugar, quit simple carbs such as breads and pastas, and quit processed foods and soon your mood will improve as the cravings you get from simple carbs and sugar will soon subside entirely as your hormones will come back into balance.

Just one more binge with the junk food and I swear I will be over it, or, I just cannot imagine life without my favorite junk food.

No, you will not be over it. You will not be over it until you actually get it in your mind to get through the first couple of weeks after quitting sugar and simple carbs.

I’m not good at exercise and I have never really liked it anyhow.

So what? Despite the fact I encourage all who are capable of exercise to do so, it is not necessary in order to bring your weight down. Exercise is about strengthening your body and improving your quality of life, however, losing weight is still simply a matter of not consuming more calories than your body burns in a day. If you cannot lose weight, no matter what you think or believe, you are eating more calories than your body requires. Exercise just allows you to eat a few more calories than you would be able to otherwise. But truth be told, most people do not burn as many calories with their exercise routines as they believe they do. Most of the calories you burn every day are a result of body functions you do not even have to think about. It takes energy for you to breathe, and sleep, and for all of your internal organs to function. Only about 15 to 30 percent of your calories burned through the course of the day are through intentional physical activity such as walking, jogging or maybe while doing the Funky Chicken when your favorite song comes on the radio. No matter what you might think, your exercise is not your primary pathway to burning fat, it is only a fraction of it.

You don’t understand, my body is comfortable at this weight. My metabolism will not let me lose more, it’s not my fault.

Really, is it that your body is comfortable being over weight, or is it just all in your own mind? Your metabolism can be revved up through proper nutritional habits and exercise. Odds are you have a larger problem in between your ears than you do with your metabolism. Your metabolism is a dynamic element, it is not static , meaning it cannot be changed.

My hormones are out of whack, therefore I have no hope.

Have you been to a doctor and had blood work to know this for fact? If not, you are just making an assumption that is not well founded. If your hormones are not in balance or being produced in the adequate amount, your doctor can prescribe you medicines to assist with this. However, most of this can be remedied through healthy eating and exercise. You have 9 hormones that tell you to eat, and 14 hormones that are supposed to tell you when to stop. By taking responsibility to consume all the nutrients you need for proper hormonal balance most of these imbalances can and will sort themselves out. However, we do recognize your body may have a genetic glitch such as not producing enough leptin, or maybe it makes too much cortisol. Maybe none of your satiety related hormones are working at all. If that is the case, no amount of willpower is going to overcome this problem. If this is the case, then between you and your doctor, you will need to reprogram your hormonal circuitry. This is going to possibly require medications, but it is definitely going to take you making a choice to begin eating responsibly for your health. The more body fat you lose while adding lean muscle mass, the more your hormonal balance will get back into sync with your body’s needs.

I have done everything right, and now I do not know what to do in order to lose my final 20.

You probably have done everything correctly if you have successfully lost a good amount of weight over time. You may have all the keys in your hand to lose that final 20 pounds, but are overlooking an important step. That step is to continuously evaluate your caloric needs as the calories required in order for you to lose 1 to 2 pounds per week were spot on at 300 pounds, that same total might be what is required to maintain at your current weight. Worse yet, that caloric total might actually be enough for you to begin gaining weight again. You have to make continuous adjustments during your weight loss, and even once you have met your goals. For instance, the total amount of calories you burn during the summer may be significantly higher than those you burn in the winter months. Consider, 1 pound of body fat equals 3500 calories. It takes a deficit of 500 per day in order for you to lose 1 pound of fat per week. Now, let’s assume that while your body requires 2000 calories per day in order to maintain during the active months of the summer, it may only need 1750 calories per day during the winter when you are more likely to be in your home and sedentary. If you have not adjusted your intake down, you will find the fat coming back on at a rate of 1/2 pound per week with only an excess 250 calories per day over your needs. Weight management is truly a management issue. It is not difficult, but it does require constant attention and adjustments along the way. Here at David’s Way, we can help you with this. We have 600 articles and healthy recipes now which have always been, and always will be free to you. If you have questions or comments, then please do so in the comments section, or you can contact us through e-mail through our Contact Menu tab.

Why Monday?

I can remember always planning to “start my diet” on Monday, you know, right after a weekend of feasting and binge eating everything in sight. It made for a great weekend of mindless abandon where my nutrition was concerned. Somehow though, “Monday” never came as long as I was eating sugar. I continually craved salt, sugar and fat. Pizza and brownies filled the bill nicely, and “Monday” never came.

Always wanting to be at a good body fat percentage, but never doing what it takes to get there, is a combination of two things, being habituated to instant gratification and procrastination. In our fast paced, instant, drive-through world, we are conditioned that we don’t have to wait for anything. We want everything right now and we don’t want to put forth any effort to obtain it. We act like we believe that everything should be on a touch screen where you just touch it and BAM! it’s yours. As soon as we discover that whatever we want may take a little work to achieve, we immediately begin to put off starting that project and procrastination takes over our lofty goals.

I also remember the first time that I heard the phrase, “Today Is The First Day Of The Rest Of Your Life”. It changed me. I realized that the time to start was right now. I struggled with all kinds of weight loss plans for years, shakes, appetite suppressant candies, weight loss groups, extremely low calorie diets, low-carb, keto…oh, and let’s not forget the “Grapefruit Diet”. You see, although I had the revelation that I had to start NOW, I didn’t have the revelation that there is no quick fix. We don’t do it and get it over with. We simply follow good nutrition principles for the rest of our lives and over time, trusting the process, the magic is worked. We become slim and healthy for life. I did not know the secret to this until I discovered David’s Way.

At David’s Way we simply teach a program of sound nutrition with no empty calories followed for the rest of your life. You will lose the amount of weight that you need to lose following this plan. If you procrastinate about beginning, you are delving deeper into your addiction and adding more pounds to your already stressed body. Why do you think that piling thousands of empty calories into your stomach and overloading all your vital organs from binge eating over an entire weekend will make “Monday” any easier? People die from binge eating. The cardiovascular system has to step up it’s pace to accommodate all those extra calories and sometimes it’s just not up to it.

Do yourself a favor. With your doctor’s permission, start now. Start right now. Go to the Calorie Counter Pro and download your personalized plan to get to a healthy weight. Start now. It’s FREE. We’re here to answer any questions you may have along the way. Let us know how you’re doing.