Health Review for Excellence!
If you are feeling bad or having problems in any way, review these aspects of your life and work hard to make the needed changes or additions! At every age you can become stronger physically, nutritionally, and spiritually!
Water (plain filtered)
- Drink 1/2 or your body weight in ounces every day, and extra after exercise.
- No other liquid is particularly good for you except green tea (and this only in addition to the water above), and do not use/consume any artificial sweeteners — only healthy one is the herb Stevia (& be careful not to use too much or it will become bitter) or honey… Pop/soda is horrible for you – you must drink 40 gallons of water to eliminate the bad acidity from one soda!
- This clears your body of toxins, and helps significantly with arthritis & muscle pain and cramps, fatigue, allergies & asthma, sleep, kidney stone and bladder infections, and much more!
Diet Rules for Weight, Hormones, & Blood Sugar!
- The 100 Year Rule–you may eat anything that may have been on someone’s plate 100 years ago. So that means nothing wrapped or processed.
- No carbohydrates without protein, and protein should be the biggest part of your meal and snack (at least 50/50).
- Protein = meat, nuts (almonds are the best), cheese, eggs
- Beans/Lentils = 50% carbs 50% protein
- Healthy vegetables are neutral
- Carbohydrates = grains, starches (potatoes, corn, peas), sweets, fruit
Keep a detailed list on your refrigerator of what you like to eat so you can make the healthy balance easier. Then if you eat for example a handful quantity of carbohydrate, you must eat an equal handful of protein.
Common food triggers for fatigue, weight problems, migraines, arthritis, allergies & more are: wheat, milk/cheese, eggs, corn, oat, chocolate, & coffee. Ask us to test you if you have these persistent problems.
Each day seek out at least 5 servings of veggies & fruits per day!!! & to lose 1#/week eat 7-8 calories/# body weight/day
- Vegetables (rich in vitamins, fiber, and low in fat) – Eat a wide variety and at least 3 or more servings/day, and potatoes & corn do not count!
- Legumes (rich in protein, fiber, omega-3 fatty acids, minerals, and low in fat)- beans, lentils (seeds from pods, like chickpeas), and peas – eat 2-3 servings/day
- Meat & Dairy – This is the most important group to drink and eat organic and range-free (to avoid added hormones and antibiotics and toxins).
- Nuts & Seeds (high in fat, rich in protein and omega-3 fatty acids)
- Fruits (rich in vitamins, fiber, low in fat)- Eat a wide variety and at least 2 or more servings/day.
- Whole-Grains (rich in fiber, vitamins, and some protein, and low in fat) – rice, oats, quinoa, amaranth, buckwheat are the best (gluten in wheat, rye, and barley can cause and worsen many problems in many people) – Eat a wide variety and 3-6 servings/day.
Exercise helps stress, immunity, weight, energy, sleep, blood pressure, heart, brain, aging, bones, cancer prevention, mood, blood sugar and insulin, constipation, endurance & more!!!
- at a minimum 30 minutes aerobic (sweating) exercise 5 days/week
- weight training 30 minutes twice/week
- Make sure to plan at least this much in each week.
- Make it a priority like a shower and brushing your teeth, and no TV until you exercise!!!
Quality Supplements – These are required for our health. Our food is often not the healthiest and comes from over-farmed nutrient deplete soil. Remember by putting out your week’s worth of vitamins each Sunday (maybe just in a coffee mug in your kitchen). Purchase the products we sell because they have been tested for efficacy and are much better absorbed than those you can buy in the drugstore! Our vitamins will help your energy & metabolism significantly!
- Vitamin D3 for everyone – at least 1000iu/day in summer and 2000iu/day in winter. Take this for your bones, brain, immune system, cancer prevention, hormones, and more. People with conditions at risk from low levels of Vitamin D (like fine-boned women, and those with immune diseases/cancer risks/osteoporosis/bariatric surgery patients/early menopause or low testosterone in men/fatigue/attention problems) need to have a blood test to determine the required level of supplementation. Dr. Lisa requires about 7,000iu/day to achieve a Vitamin D level of around 80 for her mild osteopenia. Normal Vitamin D blood levels are recorded as 30-100, but at least 50 is preferable.
- Omega 3 Fatty Acid for everyone (best from fish oil or krill, and flaxseed doesn’t have as good of EPA/DHA spit) – 700-1000mg/day of EPA/DHA (and up to 4000mg for high cholesterol/triglycerides). Studies have proven this helps protect against heart attack, stroke, & heart failure. Omega 3 fatty acids also decrease inflammation and help brain and joint functions. It is important to make certain you get your supplement from a quality manufacturer who tests for heavy metals and ensures freshness. Read Dr. Lisa’s Cardiovascular Protection article.
- Quality Multivitamin – our Alphabase from Orthomolecular – for everyone! A quality well absorbed multivitamin helps give a boost to all vitamins & minerals. Our Alphabase (with extra B Vitamins & anti-oxidants like Lutein) will help your energy significantly. Take with iron if you are pregnant or suffer from iron deficiency anemia or heavy periods.
- Calcium especially for all girls and women (1000 – 1500mg/day). A well absorbed common calcium is Citracal w D (calcium citrate) or our CalApatite Supplement with MCHC is even better for bone building. Take at least 1-2/day. For women at risk and most all smokers should take 1 in am and 2 in pm (and best to be our CalApatite).
- Aspirin 81mg coated – best for everyone over age 60 unless contraindications, and for smokers over age 40.
- Other Common Vitamins – Probiotics help with GI system/allergies/immunity. Vitamin C (1000mg, and doses up to 5000mg/day for short periods) can be added during colds, allergies, and as an antioxidant. Zinc can help the immune system and is especially important to men as they age to prevent their testosterone changing to estrogen. Iodine may help with thyroid, PCOS, fibrocystic breasts, ovarian cysts, and metabolism. B complex is especially important as women age, and can help with energy, cardiovascular protection, and nerve irritation. Also important are Magnesium and CoQ10. See our Vitamin List for our other quality supplements!
Certain vitamins can be tested in the blood, and a zinc taste test and iodine spot test can be done in our office.
Children (easier to remember every am during school week, and set
them out the Sunday before in a cup): About age 2 is good
to start supplements – Multivitamin
(they take easily GimmieVites), Chewable or liquid Fish Oil (our Tasteburst fish oil, gummies, or Coromega orange
packets), chewable Vitamin D
especially in winter (our Tasteburst 1000iu Vitamin D daily), and Probiotic (can sprinkle 1/4-1/2 of our
Orthobiotic capsule on food daily). Once they become preteen/teens and can swallow pills, then they should take 1-2/day of
our Alphabase, and a Fish Oil (our Ortho-omega or
Tasteburst) and Vitamin D 1000 and Probiotic (one of our Orthobiotic).
How to pick vitamins/minerals: The vitamin industry has few standards for quality, and the cheaper the vitamin, the poorer the quality (and even some not so cheap vitamins are poor quality). Be wary of common false marketing ploys saying they are “all natural”. Here are keys to determine if a multivitamin is of higher quality. Look on the ingredient label for the Vitamin E (as d- or dl- Alpha-tocopheryl). If you had “dl” instead of “d”, then you have a synthetic Vitamin E which is not as well utilized by or healthy for your body. If they skimp on this important vitamin, then they care more about their bottom line than your health! Another quality gauge is how the minerals like zinc, iron, magnesium, and calcium are supplemented/chelated to be absorbed. If your multi uses picolinate or citrate this is good (listed as calcium citrate, zinc picolinate, etc.). Cheaper forms will list them as elemental or use gluconate or oxide as a chelator, and these are NOT well absorbed. If your vitamin passes these tests, then it is probably a decent supplement. Other ingredients that should not be included in your vitamin are things like colorings, yeast, starch, flavorings, or preservatives. I suggest you buy most of your supplements from a professional like us or a good health food store.
Faith & Spirituality
This can give you identity, direction, guidance, security, confidence, power, and all the fruit of the spirit for each day – love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self control (Galatians 5:22). This is my, Dr. Lisa’s, prayer for you each day!
A strong spiritual life and giving to others can help you make and keep the changes you want physically. Studies show that believers have immune system boost, less anxiety and substance abuse, exercise more, smoke less, and have lower blood pressure and cholesterol! After going on a heart & faith expanding mission trip to Haiti in 2011 with my husband and 10 year old, I encourage you all to go on a mission trip if at all possible and keep giving!
Dr. Lisa’s weekly faith practices: I read daily in the morning, my “Jesus Calling” devotional and Bible. I pray very frequently throughout the day and remind myself that His Spirit resides in me and empowers me always. I attend church Sunday mornings, go to our small every other Friday evening with my family, and attend my woman’s Bible study group Friday mornings. This routine and practice keeps me guided, directed, and emotionally and spiritually empowered & centered. (I often pray, memorize Bible verses, or listen to praise music during my jogging!)
All adults require at least 7-9 hours sleep/night, and children require more. Sleep is a must for energy, alertness, brain health, and weight control & more! Sleep is relaxing, rejuvenating, and healing. Work to go to bed at the same time every night for the best sleep. Read Dr. Lisa’s Sleep Well article for more help, and our natural Melatonin supplement can really help many people get a good restful night sleep.
Balance & Boundaries
Strive for balance in your life and keep your priorities in line each day and even moment. Say NO to extra obligations to de-stress and maintain your priorities. Dr. Lisa’s are God and husband/children first. Remember that our life is like a boat – if you fill it too full of even good things you will sink!
6 Healthy Brain Tips – Alzheimer’s Prevention
1. Exercise – 30min aerobic exercise 5x/week decreases risk by 35%, and weight training 2-3x/week cuts your Alzheimer’s risk by 50%! Stretch daily to avoid injury and falls.
2. Eat a brain-healthy diet – especially the 5-10 veggies & fruits/day, whole grains, daily legumes, and much less meat & dairy. Daily supplements of Vitamin D & quality Fish Oil, and B vitamins, Vitamin E, and Ibuprofen and/or Aspirin may help.
3. Build your brain daily! Set aside time each day to learn something new – the greater the challenge then the larger brain building! Play a musical instrument, study foreign language, read, learn dance, practice memorization, solve riddles & puzzles, use both sides of your brain (logic & language vs artistic & creative), observe daily & practice the 5 W’s (who, what, where, when, why), follow the road less traveled & vary your habits frequently to create new brain pathways (take a new route, eat with your other hand, rearrange your living & working spaces, eat or shop in different places, go camping, use your senses differently – take a shower with your eyes closed, eat a family meal in silence, go into your home with your eyes closed…)
4. Sleep to restore your memory! At least 7-9 hours/night (tips in my “Sleep Well” article).
5. Learn to relax and manage stress – Schedule daily relaxation activities (take a walk, pray, sit quietly & observe nature, read, pet &/or play with your pet, yoga, Tai-Chi, stretching, guided imagery) and do many daily “Mini-Chills” described above!
6. Protect your brain! -avoid toxins (smoking, regular drinking, drugs, mold, pesticides, pollution), wear a well-fitting helmet & your seatbelt, trip-proof your home & work
A2 – from Dr. Pamela Peek in “Fit to Live”. we must learn how to adapt and adjust to life’s constant changes in positive ways. We must anticipate the certainty of life difficulties, problems, and changes. Then we must respond with positive life prolonging behaviors.
Adapt – the mental attitude to accept a situation with the minimal amount of negative effects on yourself (like anger, shame, denial, stress-eating) &
Adjust – given the change in situation, planning what steps and actions you need to take to respond in a healthy way and get the best possible results. Think of at least 5 ways you can deal with a problem.
Life is so hard because we expect it to be so easy! A2 so you don’t let life’s curves throw you, and…
- Plan daily “Mini-Chills” which can neutralize so much stress – a time to disconnect and connect – put your head down or concentrate on or close your eyes to think about, listen to, look at, read, sip, or appreciate something relaxing and enjoyable to you – plan at least a minute every hour and no less than 10 minutes a day
- Laugh a lot -find sources of humor and laugh and chuckle
- Get out in nature – enjoy & relax, exercise, clean up, play, walk a dog, garden, and more!
- De-clutter your home and environment regularly – if you haven’t used something for 12 months, give it away!
- Connect to your spirituality – see the faith section above!
- Volunteer and give back locally and globally – YOU can make a big difference, and focusing on and helping others makes you appreciate your many blessings and fitter mentally!
Maintain your best weight This helps your blood pressure, cholesterol, mood, endurance, joints, asthma, heart attack and stroke and diabetes and cancer prevention and more!
Successful Losers – 78% eat breakfast every day, 75% weight themselves once a week, 62% watch less than 10 hours of TV per week, 90% exercise at least 30-60 minutes per day!
Tips for weight loss
- Eat twice as often, half as much, and chew twice as long – AND drink at least 20 ounces of water before you eat anything!
- Never skip breakfast.
- 2/3 of your plate should be the healthy veggies and fruits (and change your diet to include lots of the first 4 food groups above without any added fat). Seek always to get 5-10 servings of healthy veggies and fruits per day – and potatoes do not count!
- Exercise aerobically at least 1/2 hour EVERY day… NEVER eat an after exercise “treat”!
- Journal your food and calories daily. People who do this lose TWICE as much weight as people who do not. Write it down and start counting: fruits & vegetables servings, restaurant meals, fast food, snacks. Very helpful can be a good free website or application like www.sparkpeople.com.
- Increase fiber to at least 25 grams/day. Fiber estimate: 2-3gm/serving of fruit or veggie, 10gm/serving of beans, 3gm/serving of nuts, 3gm/serving of oatmeal, 3gm/serving of whole wheat bread, 10gm/serving of high fiber cereal. Mindfully eat lower density higher fiber foods. This decreases calries but not volume.
- Eat on a much smaller plate – no bigger than a salad plate! Serving sizes: meats (30z=deck of cards), dairy (50z=1cup), grains (1/2 cup or 1 slice bread), vegetable (1/2 cup cooked, 1 cup raw), fruit (1/2 cup cut or 1 medium).
- Eat for health and only when hungry. Increase your awareness of eating. Divide your plate in half before eating, and at the halfway point stop and ask, “Am I still hungry?” If you are not hungry, STOP EATING!
- Do not drink calories -even natural juices are NOT good for you because they concentrate the sugar from the fruit (1 orange is 40 cals, 8 ounces of orange juice is 120 cals).
- Do not to eat after 7pm.
- Brush your teeth after dinner.
- Eat fruit as a dessert or small amount of dessert/dark chocolate right after meals.
- 7-8 calories/lb body weight/day should make you lose a pound a week (and even more with exercise).
- Get a buddy to team with you in your efforts and make it a competition!
- Consider and get help for psychological problems that may be hindering your weight loss (for example, a history of abuse can lead to a fear and avoidance of looking better).
M – More fruits and vegetables. No one is overweight from eating too many fruits and vegetables!
O – Organize snacks. Stock the pantry, read labels, create gab and go portions, buy single serving snacks, and always b.y.o. snacks!
R – Ramp up fiber – get over 25 grams/day.
E – Exercise daily – improves mood & stress, creates a habit, be your dog’s best friend, keep a record, have an exercise buddy, use a pedometer, cross train (do different exercises regularly for whole body and brain health).
If you are doing the above well and still not losing weight, then see me or one of our other Excell for Life practitioners to review, discuss and help! We will want to consider testing your blood thyroid profile and Iodine spot test. We will also discuss testing your blood for delayed food allergies (such as wheat, milk, eggs, corn, oats, and more), discuss an elimination diet, consider adding the weight loss medicine Adipex, and even can consider the HCG diet. (I have a patient who has lost 50 pounds over the past year on a strict gluten-free diet. She could not lose weight before with near perfect adherence to the above directives. She now also has so much more energy!)
Tips to make your health plans stick: set smart specific goals, monitor your progress, find support, get feedback, believe in yourself, learn from others, and accept setbacks. (Read Dr. Lisa’s full article on “Making Healthy Habits Stick!”)
My Prayers & Hugs & Belief in You!!!
Bondye beniw! ( “God bless you!” in Haitian, pronounced as Bonjee benune!)
Jer.17:14 “Heal me, O Lord, and I shall be healed. Save me and I shall be saved.”
“…In Christ you are a new creation; the old has gone, the new has come!” 2Cor.5:17