Enjoy Holiday Meals Without Weight Gain or Guilt

17 12 2016

Santa’s on his way

Updated, 17 December 2016 Marc Woodard

I can’t believe how fast the end of year Holidays roll upon us.  And for some it can be a stressful time.  Especially if you have a hard time managing body weight.

I have an 8-Tip Holiday Meal Plan that may alleviate fears of eating your favorite traditional Holiday meals and without gaining weight.

These tips can help many resist the temptation to overeat during this time of year.  I’m sharing a “no weight gain strategy.”  This strategy has helped past clients stay on weight loss target.  Admittedly most didn’t lose weight… however most didn’t gain any either.  And some even shed a few pounds by applying all 8 tips below.

Back History on the 8-Tip Holiday Meal Plan – I was asked during a client consult if I could create a work around food strategy.  One that allowed someone to eat favorite foods during the Holidays without derailing a current weight loss plan.

Of course I told the young lady there’s always a risk of falling back into a bad food habit when overeating hyper-palatable foods.  But for this individual it was worth the risk to modify the current diet plan.  That is to enjoy a traditional Christmas meal with family and not fear losing control over foods and body weight.  Prior to this request she had avoided all Holiday meals in fear of weight gain.  And now doesn’t want to avoid them any more.  After applying the 8 tip program she acknowledged the following results.  There was no weight gain and she continued to stay on weight loss target for the following Year.

For some, it’s almost as if we have to harden the body for the rigors of war because of all the food temptations in front of us.  The smells and tastes are enough to drive anyone crazy and want to go on a food binge.

The worse part of consuming too many calories in a day, as we age our body’s metabolisms become less efficient at processing the excess.  Instead the metabolism gets very efficient at storing body fat weight.  It is also true during the Holidays most have a tendency to over indulge and then continue this pattern the following Year.

I also understand some of you have had tremendous success in melting the pounds away last year as you stuck to your new year’s weight loss resolution commitment.

Congratulation to you!

For those still struggling to lose weight don’t give up!  I’m sharing the same client tips I know can work for you.  And quite possibly may be habit changing enough to incorporate into your current weight loss program.

However the tips alone may not be enough to meet your ultimate weight loss goal.  Whereas ill-health conditions warrant medical doctor advisement prior to changing a daily routine.  The point being these food strategy tips will not help if you are in poor health, have substance abuse problems, personality disorder, e.g., obsessive compulsive tendencies, etc., and/or carry excessive body weight and grossly obese.  Moving on…

IMG_0186

A Time to Celebrate With Family

I’m no different than anyone else with regard to foods during the Holidays.   I’m greatly tempted to eat more than I need.  However, awareness of our food habit weaknesses combined with a food plan strategy is the best deterrent to minimize an uptick in body fat weight during the Holiday season.

The fact is as you age the body simply doesn’t require the excess calories it once needed during the developmental and active adult years.  This does not mean you have to give up all your favorite foods.   For the most part you can consume a selection of your choosing.  Your only real requirements are to follow the satiety suggestions below, reduce over processed food consumption and don’t eat or drink your calories after 8pm.  And participate in some form of low stress aerobic exercise activity daily [i.e., walking, biking, hiking, jogging, dancing, yard work, rowing, cross country ski, swimming, etc.].

Since everyone’s metabolism is different due to age, sex, health and medical condition, genetics, etc.,  I can’t predict or provide a one fit “hold the body weight line” solution that will work for everyone.  Especially when I know the program below was designed and worked for a few client types that wanted to indulge during the Holidays without experiencing weight gain.

However I do know these tips are worth sharing because they can be advantageous for you.  Especially if your the type of individual that has the will power to continue a healthy habit food course after partaking in an infrequent celebration or Holiday meal.

Can this 8-Tip Holiday Meal Plan strategy work long term?  Yes I believe it can for certain individuals.  But determining each individuals commitment to a successful weight loss goal and plan is best accomplished through 1:1 consulting services where information sharing is a two-way street and the program is relative to individual needs and wants.

For those of you that are disciplined enough to pace yourself and turn off the feeding frenzy… My hats off to you!  You have will power most of us can only dream about.  For others, to help reduce calorie consumption during the Holidays my 8 Tip Holiday Meal Plan may be of consequence.

Best Time Ever

Best Time Ever

If you take this 8 Tip Holiday Meal Plan to heart and apply parts of it or the whole, it can work short and possibly long term.

Tip#1Never!  I repeat Never!  Go to your mother, mother-in-laws, or Grandmothers home for Holiday meals hungry!

The habit of starving ourselves in preparedness for the Holiday meal seems to be ingrained within the American spirit and culture.  I know my family like so many others during the Holidays have repeated this ritual.  It’s no wonder we can’t stop ourselves.  Before you know it, we’re all lying around like beached whales on a lido deck with “Hot… Hot… Hot,” playing in the background.  So, it stands to reason, you must eat a normal meal not less than 2-3 hours before you go over for a Holiday meal.

The way our digestion system processes food after a meal, the stomach will not be empty for the next 4-6 hours depending on metabolism.  This digestive function varies with each one of us.

I don’t suggest being selective when choosing Holiday foods.  Just serve the foods you want to eat and don’t over load your plate.  The point is when you get to the table you won’t be as hungry or want to eat as much.

Tip#2Never!  I repeat Never!  Drink alcohol prior to going into the meal.

Tasty Beer Cheer.

You don’t drink and drive do you?  Well, what makes you think you could drink and consume without injury to your body prior to sitting for the meal?  Although I’m being facetious, I’m also serious in the way I want to make my point.  Alcohol is a depressant, pain killer, relaxant, taste intensifier and social inhibitor.  The point is easy to understand here, eat and drink like Vikings… No pain equates to much inhibited calorie gain!

Limit yourself to two 8oz glasses of cheer after the meal (your choice).  Remember alcohol also contains calories that add up fast.

Tip#3Drink plenty of water throughout the day when attending Holiday meals.

Water is a natural solvent, absorbs well in the stomach and intestinal lining assisting the body’s digestive system to process food intake more efficiently and that means less calories stored as fat.  Plus, water will make you feel full faster and has no calories.

Tip#4Do not stay at the dinner table after eating.

This is where most of us fall prey to over eating indulgences.  It is very difficult to resist picking at the Holiday turkey, cranberry, mashed potatoes, sweet potatoes, pies, olives, sipping on Champaign…  “Ohhhhhh the dressing and gravy… Give me a break!  I’m dying here.  I think I just made myself hungry.”

See how hard this is and I’m supposed to be giving you advice.  Look, I never said I wasn’t human, or this would be easy.  More so the reason to have a pre-meal battle plan strategy that moves one away from the table and out of the kitchen after the meal.

Tip 5#Take your first serving.  After you consume it wait 20 minutes before you think about seconds.

Take at least 20 minutes and enjoy the meal.  “Seconds is not recommended.”  This will be the hardest part of the meal plan.   It takes your brain approximately this much time to register whether you’ve eaten enough or not.

Focus on satiety not a feeling of fullness.  But if you do decide you can’t resist a second helping focus on a favorite serving that doesn’t take up more than 1/2 the plate diameter.  And no piling food on the plate.   Focus on 50% less than what you’d normally put on the plate for 1st’s and 2nd’s.

Tip#6Never!  I repeat Never!  Eat dessert after you’ve eaten your meal.

This will only add insult to injury.  Your body simply is not designed to handle this mass blood sugar spike without consequence, especially if you’ve achieved satiety after eating the main meal.  Wait 1 hour to see how your body processes the feeling of what you ate.  If you experience a feeling of satiety and not overfull after a period of time then do enjoy some dessert.  While eating dessert take your time to gage feeling of gut comfort. But if you begin to experience the feeling of near full, back off and leave the remaining portion of dessert.

Tip#7 Never!  I repeat never!  Take home left over’s.

This can set you up for failure early on into the New Year.  Simply by continuing to eat these foods addicts some to a similar eating pattern for months.  And thereafter another 10 pounds can be added quickly.

Walk where ever you find yourselves during the Holidays.

Tip#8Don’t quit your exercise program during the Holidays.

This is very important!  When you consume excess calories on “any day,” you will need to mobilize the body to remove the unspent fat fuel.  I highly recommend a daily walking program, or other Low-Impact aerobic activity at least 30 minutes daily.

You’ve now learned how it’s possible to embrace Holiday foods that don’t compromise the meal experience or add guilt.  And best of all when applied with conviction you won’t gain weight.  You may be surprised and even lose a little.

Marc Woodard wishing you a Merry Christmas and a Happy New Year.  If fortunate enough to get covered in the white stuff, walk around in it. It’s a fantastic exercise activity experience.

Have a wonderful Holiday season with family and friends and don’t let your food fears and weight loss plans prevent a great meal experience with loved ones.

Plan, prepare and participate in the spirit of the Holidays without fear of being around the foods you love to eat.  You’ll be glad you did.

MirrorAthlete wishing everyone a Merry Christmas and Happy New Year!

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2016 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.





Personality Disorders, Treatment and Homeless Connection

24 11 2016
Healthy relationships are can be challenging to maintain. A personality disorder multiplies that challenge exponentially.

Maintaining a healthy relationships is challenging enough under the best circumstances. A personality disorder  exponentially multiplies the risk of relational loss.

Updated:  24 November 2016, by Marc Woodard

Personality disorders (PD) are long-term chronic patterns of erratic behavior that will likely require a lifetime of care.  This is because people don’t seek behavioral therapy and drug intervention early on.  Or are misdiagnosed and treated irrelevantly.  Or don’t comply with a treatment program.

Chronic PD behaviors are also known to lead to homelessness.  Especially when the individual is drug addicted and believes self-medication is the solution to their problems.  This connection is further explained after the 10 personality disorders are defined below.

Chronic and complex personality disorders make it more likely alcohol and drug abuse will exponentially escalate abnormal behavior and lead to self-harm, homelessness and jail time.  The complexity of abnormal behaviors further challenges medical providers to assess an accurate diagnosis and treatment prescription program.  Especially when mental health protocols are not followed.

“There aren’t any drugs approved for the treatment of personality disorders.  However, certain types of prescription medications might be helpful in reducing various personality disorder symptoms… (Carey 2012).”

PD Behavioral Characteristics

When does a PD begin and who does it affect.

When does a PD begin and who does it affect.

It appears this disorder has a connection to child abuse and neglect.  But abuse need not occur to develop a behavioral disorder as a child or homeless adult.  People with PD’s are often unaware their thoughts and behaviors are not normal and inappropriate.  And once confronted a problem exists generally little responsibility is taken for it.  The avoidance of seeking medical treatment for a personality disorder eventually results in negative impacts on relationships, social environment and holding a job.

This is because PD mood swings cause behavior to become unstable and irrational.  Where relationships tend to be like a roller coaster ride and feelings swing from love to hate, or trust to distrust, or rational to irrational rather abruptly.  These feelings are often connected to real or imaged abandonment situations that cause an avoidance of letting someone get too close.  And that distancing causes antisocial, obsessive, detached, hostile or needy behaviors.

During personal crisis such as feelings of abandonment, harmful behaviors may ensue, e.g., wrist cutting, over dose, binge eating, uncalled for and inappropriate anger, impulse buying, substance abuse, shoplifting, unable to cope with being alone, unhealthy sexual relationships, emptiness and boredom coupled with anxiety and depression.

Anti-social behavior, or someone that simple enjoys going it alone?

Anti-social behavior, or someone that simpley enjoys going it alone?

Currently there are ten classified Personality Disorder Types within 3 clusters:

Cluster A_PD (Type: Odd and Eccentric Behavior)

Paranoid Personality Disorder (PPD)

 Distrust and suspicious perceptions prevail over trust of others.  Those who encounter this personality type may communicate innocently enough with them.  However the paranoid personality often interprets others’ intention and environment or events incorrectly.  This incorrect read is often taken as a personal threat and harmful to relationships.  It causes them to hold grudges, distrust people and become hostile to people who don’t deserve the cold shoulder.  Close friendships are uncommon and a cold disposition in attitude is the norm.  Early childhood trauma may be a cause, and is more common in males (Martel 2015).

Schizoid Personality Disorder (SPD)

They are detached from close relationships and lack motivation and drive to be with others or build relationships.  They have a limited range of emotions and require little to no approval or attention from others.  For the most part they have a persistent indifference of interests that make relationship building near impossible.  Since the social skills are lacking a secretive lifestyle preference to remain in solitude and away from others seems to be the norm (Glunk 2015).

Schizotypal Personality Disorder (STPD)

 An eccentric personality type with severe anxieties in a social sense and lacks an emotional response.  They display paranoia and anxiety around people and have unusual beliefs outside of conventional norms.  They are somewhat a loner and feel more comfortable living in solitude.  At times may appear to others as delusional due to strange thoughts and behavior.  The mannerisms are often bizarre by-way of socially nervous tendencies with atypical communicative speech patterns.  Which include talking to themselves and hard to follow rambling and complicated speech patterns.  “While STPD is on the schizophrenia spectrum, people with STPD don’t usually experience psychosis (Martel 2015).”  Psychosis is defined as a loss of contact with reality.

Cluster B Personality Disorder (Type Dramatic and Erratic)

 Antisocial Personality Disorder (APD, or ASPD) 

With the breakdown of traditional famly values and structure an increase in PD's occured.

With the breakdown of traditional family structure and values an increase in PD’s and homelessness arose.

The APD characteristics display manipulative behavior, lack of conscience and care for others and adept at manipulation.  To be charming is a ruse to get what they want to self-gratify and feel no guilt over the deceit.  “While statistics indicate that 50%-80% of incarcerated individuals have been found to have antisocial personality disorder, only 15% of those convicted criminals have been shown to have the more severe antisocial personality disorder type of psychopathy (Dryden-Edwards and Stoppler 2016).”

Borderline Personality Disorder (BPD)

Behavioral irregularities are often displayed by abrupt and unpredictable mood changes and outbursts.  Self-image issues and high fear sensitivities to rejection and abandonment make it difficult to maintain relationships.  Destructive behaviors such as suicide threats and attempts are often associated with this disorder.  “The diagnosis of BPD is frequently missed and a misdiagnosis of BPD has been shown to delay and/or prevent recovery.  Bipolar disorder is one example of a misdiagnosis as it also includes mood instability. There are important differences between these conditions but both involve unstable moods.  For the person with bipolar disorder, the mood changes exist for weeks or even months. The mood changes in BPD are much shorter and can even occur within the day (NEA 2016).”

 Narcissistic Personality Disorder (NPD)

This personality type feels a need to be center of attention, lacks empathy, and displays an egocentric behavior and feels full of self-importance.  Also sees themselves above others in appearance or intellectual endowment [whether true or not] has a grandiose sense of entitlement and believes he/she is special, or falls into a high class or status of people.  “Because personality disorders describe long-standing and enduring patterns of behavior, they are most often diagnosed in adulthood.  It is uncommon for them to be diagnosed in childhood or adolescence, because a child or teen is under constant development, personality changes and maturation. However, if it is diagnosed in a child or teen, the features must have been present for at least 1 year (Bressert 2016).”

Grandiosity is closely associated with NPD.  It is considered a personality disorder.  Where one feels entitled, is self-absorbed and lacks empathy for others.  “Grandiosity occurs when a person has an inflated self-esteem, believe they have special powers, spiritual connections, or religious relationships.  When grandiosity is severe, the person may be delusional about his or her capabilities (Droogendijk 2009).”

Chronic PD's often break up relationships. While distrust, anxiety and paranoia anti-social loner behaviors increase.

Chronic PD’s often cause close relationships to never begin. Distrust, anxiety and paranoia increase anti-social loner behaviors.

He/she has an unrealistic sense of superiority and are often referred to as narcissist, or Bipolar and seem boastful and rude.  They feel a sense of uniqueness which can only be matched intellectually and understood by a handful of people.  And since they feel superior to everyone else they have distain for those they see inferior to them.  “In the American Psychiatric Association’s Diagnostic and Statistical Manual, the presence of grandiosity is used in combination with several other symptoms to confirm a diagnosis of bipolar.  This symptom also occurs in children with early onset bipolar disorder (Purse 2016).”

Histrionic Personality Disorder (HPD)

This type of personal disorder is obsessed with appearance and acts sexually provocative with excessive attention seeking tendencies.  They desire to be at center stage to get reassurance and approval.  And are overly sensitive to criticism and disapproval which causes inappropriate and unwanted behavior.  Such as an over the top melodramatic outburst and manipulative behaviors which push people away.  The outbursts are coupled with a consistent flood of emotional storms that reap havoc on romantic, social and for that matter, inability to solidify any meaningful and long term personal commitments and relationships.

Since this personality type has a low tolerance toward delayed gratification, they often blame others for their shortcomings.  Although negative attention may seem shallow to others, it is better than no attention at all for this person.  “Histrionic personality disorder can improve with talk therapy and sometimes medicines.  Left untreated, it can cause problems in people’s personal lives and prevent them doing their best at work (Berger 2014).”

Cluster C (Personality Disorder:  Type Anxious and Fearful)

How much time would be spent counting the different colored flowers before you could move on.

How much time would be lost if you couldn’t control an obsession to count the different colored flowers in front of you before you moved on.

Obsessive-Compulsive Personality Disorder (OCPD)

This disorder is displayed by orderly perfection and preoccupation to detail that causes a lack of flexibility with regard to healthy lifestyle and time balance.   The disorder is also a contributor of workaholic tendencies.  Fears of losing control over orderly perfection is the compulsion which causes the irrational obsession to continue its course.  And this interferes with getting things done that matter.

Or what would you do if you couldn't more forward until all cloud formations represented an image. I.e., looks like a head with ear wings.

Or what would you do if you couldn’t more forward until all cloud formations made sense. E.g., looks like a head with ear wings.  Ridiculous… not to someone with a complex mix of PD traits.

“Most professionals subscribe to a biopsychosocial model of causation — that is, the causes of are likely due to biological and genetic factors, social factors (such as how a person interacts in their early development with their family and friends and other children), and psychological factors (the individual’s personality and temperament, shaped by their environment and learned coping skills to deal with stress) (Bressert 2016).”

Avoidant Personality Disorder (APD)

Family playing at beach lake

Personality disorders often begin during childhood and not diagnosed until adulthood. Fear of loss, anxiety and unacceptance from others begin irregular and erratic thoughts and behavioral patterns early on in life.

Fears rejections and feeling of inadequacy in front of others, but wants desperately to be accepted.  Very self-conscious and avoids social group settings and situations when possible.  Jobs with little human interaction are preferred.  “Avoidant personality disorder (APD) is usually first noticed in early adulthood and is present in a variety of situations. ‘APD is treated in much the same way as social anxiety disorder.  Cognitive-behavioral therapy, social skills training, group therapy, and medication have all been shown to have some impact on the disorder.  However, it is sometimes difficult for people with APD to trust their therapist enough to complete treatment (Cuncic 2016).”

Dependent Personality Disorder (DPD)

The need to be taken care of to meet emotional and physical needs and fear of abandonment and being alone cause’s clinginess.  The reliance on others to make important life decisions is needed for advice and reassurance.  If relational trusts are broken, suicidal tendencies and acts increase.

Mental Health Treatment and Homelessness Connection

Daytime drifter and homeless shelters occur in not so obvious settings. But blend well into seasonal beach activities.

Daytime drifter and homeless shelters occur in not so obvious settings. But blend well with seasonal outdoor recreational activities.

A combination of mental health and drug prescription [psychotherapy] treatment plan includes exploration of inappropriate behavioral causation that triggers out-of-control feelings and thoughts.  Once childhood or adult abuse-history connects to current social, or environmental, or personal stress-triggers that cause erratic and undesirable behavior; a relative diagnosis and treatment plan is prescribed to manage it.

However there are caveats to this approach.  Success of treatment is dependent on accurate diagnosis and wiliness of patient to opt-in, trust their medical care provider and follow the treatment plan.

For instance, “The treatment that’s best for you depends on your particular personality disorder, its severity and your lifestyle situation.  Often, a team approach is needed to make sure all of your psychiatric, medical and social needs are met.  Because personality disorders are long-standing, treatment may require months or years (MayoClinc 2016).”  In severe cases when someone can’t care for themselves, or present harm to others, admittance to psychiatric care is the process towards stabilization.  Thereafter may lead to successful outpatient treatment.

Recall, I stated the individual has to opt-in to receive mental health resources and follow the treatment plan.

Unfortunately for too many, the inability to take responsibility for a personality disorder problem causes a revolving door that does not adequately help a chronic mental health condition especially when connected to drug addiction.  For those who choose to self-medicate and deal with a chronic personality disorder… many of those people are homeless.

The treatment protocol for the mentally unstable homeless person who is a public nuisance and is drug addicted and breaks the law doesn’t receive the mental health resources they need.  Although homelessness is not a crime and not all homeless people commit crimes… personality disorders are found within a large sector of the homeless population.  Many have all the signs and symptoms of PD’s.  That is they have fears and anxieties and paranoia associated with anti-social lifestyle which leads to obsessions and depression and illegal self-medication habits.  These behavioral habits amplify the PD stress-triggers which cause inappropriate behavior.

When the mentally-ill are caught for inappropriate behavior or breaking the law to sustain their habits, short-term jail time or out-patient psychiatric care is served.  Jail time release is often conditional on probation agreements which are almost always broken by those with complex personality disorders and drug abuse.  Homeless people with a complex PD and drug addiction history don’t have the mental faculties or resources to comply with orderly and civil penalty processes like the rest of us.  So the sequence is repeated costing tax payers dearly as the revolving door to the homeless is a reactive civil penalty process as opposed to a proactive mental health solution.

Community must come together to find proactive solutions to deal with the homeless problem.

Community must come together to find proactive solutions to deal with the homeless problem.

There is no good answer for the homeless that suffer with personality disorders and/or drug addiction.  Not until society determines they want to be part of the solution.  And that solution must provide the comprehensive mental health treatment, public transportation and affordable housing resources needed to get on with their lives.  I regress, moving on…

Medications may include stabilizers to help balance mood swings and impulses, or anti-depression medications to help reduce feelings of hopelessness and irritability.  If a patient has lost touch with reality then anti-psychotic drugs are prescribed.  Anti-anxiety medications are to help reduce anxieties.  But for some these drugs can lead to impulsive behavior.  For this reason their avoided when diagnosed with other types of personality disorders.

Get diagnosed and treated by a medical professional if you, or a friend or loved one suffers from a personality disorder that now causes out-of-control behavior, drug addiction and homelessness.   A common treatment program for any one of the 10 diagnosed personality disorders listed above may include a combination of the following: on-going Group, one-on-one psychotherapy [includes mental health and prescription protocol], behavioral-social and drug addiction therapy, etc.

References,

Berger, Fred K., MD. “Histrionic Personality Disorder: MedlinePlus Medical Encyclopedia.” MedlinePlus Medical Encyclopedia. NIH U.S. National Library of Medicine, 10 Oct. 2014. Web. 23 Nov. 2016.

Bressert, Steve, Ph.D. “Obsessive-Compulsive Personality Disorder Symptoms | Psych Central.” Psych Central. Psych Central, 17 July 2016. Web. 21 Nov. 2016.

Bressert, Steve, Ph.D. “Narcissistic Personality Disorder: Symptoms & Treatment | Psych Central.” Psych Central. Psych Central, 18 Nov. 2016. Web. 21 Nov. 2016.

Carey, Elea. “Personality Disorder.” AARP. HealthReferenceLibrary, 31 July 2012. Web. 21 Nov. 2016.

Cuncic, Arlin. “Avoidant Personality Disorder and Social Anxiety Disorder: Shared Genetics.” Verywell. About, Inc., 27 July 2016. Web. 21 Nov. 2016.

Droogendijk, Daniel, RPN. “Bipolar Mania Symptoms.” Grandiosity – Bipolar Disorder Symptoms. Daniel Droogendijk, 4 Feb. 2009. Web. 23 Nov. 2016.

Dryden-Edwards, Roxanne, MD, and Melissa Conrad Stöppler, MD. “Antisocial Personality Disorder Symptoms, Treatment, Causes – What Is the Difference between Antisocial Personality Disorder and Psychopathy? – MedicineNet.” MedicineNet. MedicineNet, Inc., 16 Feb. 2016. Web. 21 Nov. 2016.

Gluck, Samantha. “What Is Schizoid Personality Disorder?” HealthyPlace. HealthyPlace.com, Inc., 20 Oct. 2015. Web. 23 Nov. 2016.

Martel, Janelle. “Paranoid Personality Disorder.” Healthline. Healthline Media, 17 Dec. 2015. Web. 23 Nov. 2016.

Mayo Clinic Staff Print. “Personality Disorders.” Treatment – Personality Disorders – Mayo Clinic. MayoClinic.org, 23 Sept. 2016. Web. 21 Nov. 2016

Moore DP, Jefferson JW. Borderline personality disorder. In: Moore DP, Jefferson JW, eds. Handbook of Medical Psychiatry.  2nd ed. Philadelphia, PA: Mosby Elsevier; 2004: chap 138.

Montandon M, Feldman MD. Borderline personality disorder. In: Ferri FF, ed. Ferri’s Clinical Advisor 2008: Instant Diagnosis and Treatment. 1st ed. Philadelphia, Pa: Mosby Elsevier; 2008.

Purse, Marcia. “Grandiosity in Bipolar Disorder: Definition and Stories.” Verywell. About, Inc., 14 July 2016. Web. 23 Nov. 2016.

NEA. “BPD Overview – Borderline Personality Disorder.” Borderline Personality Disorder. NEA.BPD, 2016. Web. 21 Nov. 2016.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2009 Copyright.  All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com, Sign up for FREE Monthly eNewsletter.





Diabetes Dietary GI (Glycemic Index) and Weight Loss

23 10 2016
Healthy body weight keeps us fit, increases mobility endurance to see more of the world around us.

Author:  Marc Woodard,  “Healthy body weight increases mobility and endurance to see more of the world around us.  Natural whole foods are a big part of this equation.”

Last Updated:  23 October 2016

A good way to manage diabetes and weight loss is to understand the connection between carbohydrates and effects on blood sugar levels.  Learn how to apply the Glycemic Index (GI), choose healthier foods and maintain blood sugar at safe levels while losing weight.

This is an index that ranks carbohydrate foods on a scale of 0-100.  Zero being foods low in absorbable blood sugar and 100 the highest absorbable sugars from foods.

The higher the GI value of foods the higher the blood glucose level in the body.  When blood sugar levels increase from foods consumed the body produces more insulin to store it until the energy fuel is needed to get work done.  When blood glucos levels are sustained over ~105-110 for a period of time it often results in unwanted weight gain and for others disease.  The food groups listed below are determined by many in the health and dietary profession as healthier food choices for diabetics.  Because they are low absorbable sugar foods they are slower to digest and absorbed into the blood.  This helps to lower and maintain blood sugar levels.

I wrote a previous article “Diabetes a Serious Disease.” Click on the link to learn more on topic.  In short, diabetes is defined and diagnosed as type 1 or 2.  Whereas insulin function is critical to maintain blood sugar levels and metabolic receptors use it to nourish and fuel body movement.  When either of these systems break or become less efficient at utilizing blood sugar then risk of disease, or aggravation or worsening of pre-existing ill-health condition may occur.

Once diagnosed as a diabetic it is wise to consume lower absorbable carbohydrate foods.  This choice will help to mitigate damage to nerves,  blood vessels and alleviate diabetic nerve pain.  While reducing excess body fat known to contribute to cardiovascular and circulatory disease.

It is the complex carbohydrates “e.g., whole foods multi-grains and fibrous fruits and vegetables” that also delay hunger pains and support weight loss while alleviating diabetic symptoms.

However don’t be fooled in believing low glycemic foods alone will fully address overweight problems.   Although simple and complex carbohydrates are necessary in the diet, it is the quantity, or total calories consumed in a day that cause body weight to increase.   Eating too much of anything, including healthy foods while living a sedentary lifestyle can lead to any number of health problems.  Not addressed in this article are other factors that may contribute, or lead to diabetes and obesity.  Such as hormonal, immunological and genetic factors.  Maintaining a healthy diet is part of the health equation, but only a medical specialist can determine through diagnosis if other treatment or prescription is necessary to achieve your healthy lifestyle goals.

Below I provide a popular listing of low sugar foods good for overall health and weight management.  The American Diabetes and American Dietetic Associations have not yet adapted the GI concept.  It appears this has more to do with lack of empirical evidence required of each food listed and resulting degree of benefit to a diabetic patient.

If you suspect your diabetic or have long term overweight or obesity challenges, I highly recommend you request a referral of your primary care physician to see an endocrinologist, diabetic or metabolic specialist.  Then request relative laboratory tests to ensure your blood sugars and metabolism are functioning at safe levels.   Also, discuss managing your diet through healthier food choice by using the Glycemic Food Index (GI) as a safe guide to identify low absorbable sugar foods.  Prior to physician visit select the foods you prefer from the index.  Then consult with the doctor in determining if those choices are right for you.  For a full GI listing ask your doctor, use an Internet search engine, or visit your local book store.  Below represents the short lists.

Lower Glycemic Food Index (GI).   Sugar alcohols (Sorbitol, Maltitol) Soy drinks, milk, yoghurt, Sweet potatoes, yams, vegetables, Fruits – plums, pears, peaches, grapes, grapefruit, cherries, bananas, apples, avocados, fresh juices.  Dried beans, peas, lentils.  Spaghetti, pasta, Basmati rice, Whole grain breads and pita Nuts and seeds.

Higher Glycemic Food Index (GI) Quicker Acting Carbohydrates Ice cream (low-fat), frozen yogurt.  White bread, doughnuts, croissants, rice cakes, bagels.  White potatoes, corn, white rice.  Low fiber cereals – Cornflakes, RiceKrispies, Fruit loops, etc.  Pineapple, cantaloupe, watermelon, ripe bananas.  Soda, sugar sweetened sports and energy drinks.  Candy, sugar.

Since I’m not one to follow the letter of the dietary law, I do eat some high absorbable sugar foods in moderation.  But mostly I consume foods listed in the lower GI.  It’s not because I’m a diabetic, I just prefer those foods.  If you get into the habit of choosing healthier foods, after about 2 weeks you’ll begin to naturally crave them.

It is the hyper-palatable, or over sweetened processed foods by food engineers and unhealthy alcohol and mixed drink habits that addict us to the high absorbable sugar products.   Breaking the simple carbohydrate  food habit by learning how to moderate it in the diet is a challenge for some.  For others, not so much.  Give a healthier food choice a try and see if you can begin a new and healthier dietary habit.  If it works for you, you’ll feel better, have more energy, lose weight without hunger pains and mobility and fitness levels will increase.  And just maybe you’ll be less dependent on some medications and want to do more daily exercise.

As a side note…  never forego taking prescribed medications even if you improve diet and have significant weight loss and relief of diabetic symptoms .  Follow all doctor treatment and prescription advise.   Only a doctor can determine if removal of certain meds is right for you.

Take the low glycemic diet challenge and explore the world one step at a time. "You Can Do It!"

Take the low glycemic food diet challenge.  Explore the world one step at a time. “You Can Do It!”

If you’d like to prepare healthier foods for your family, check out our book store at the home site to find recipe books, specialized diets and cook books, etc.  These books & magazines provide a plethora of different ideas on how you can prepare tastey foods for those with diabetes, or those looking to get more fit and lose weight.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2016 Copyright, All rights reserved.  MirrorAthlete Inc.,  Publishing @: www.mirrorathlete.com, Sign up for your free monthly eNewsletter.





Toxic and Healthy Cookware Knowledge

17 09 2016
Although the bar-bee presents some health risk... I use white oak quarters to make natural briquettes... 'Chemical free.'

Although the bar-bee’s high temp-smoke present some health risk… I use white oak quarters to make natural briquettes.  I don’t use chemical start briquettes ‘very toxic.’  If barbequing foods was more convenient and healthy, I’d cook this way all the time.  You can’t beat the oak wood flavor.

Updated:  17 Sep 2016, by Marc Woodard

Throughout the years toxic cookware products have fueled consumer safety and health risk concerns abroad.  Although cookware technology has made great strides to mitigate health risk factors, those risks still exist to a lesser degree.

Those concerns stem from the fact metals and sealant toxins can be released and absorbed into the blood regardless of the advancement of cookware technologies.  Learn how to avoid unnecessary health risk through understanding the right tool for the job, wear and tear signs, proper use and care.

For those unaware, most pots and pans have a protective HEAT barrier sealant which protects us from the reactive nature of metals.  The bonding and sealant technologies used today can protect consumers from hazardous materials when used and cared for per manufacture instruction.  However when unaware of quality cookware choice and sealant wear and tear signs… hazardous metals are more apt to absorb into the body via foods cooked in compromised cooking vessels.

“Unfortunately, both copper and aluminum react readily to foods. (Copper, when ingested in quantity or consistently, can cause liver, stomach, and kidney problems as well as anemia.  Also, aluminum has long been suspected of contributing to Alzheimer’s disease (Chu 2005).”

“The reason this became a concern is that large amounts of the material have been found in the brains of Alzheimer’s patients, which proves that aluminum crosses the blood/brain barrier. This does not establish a causal link, which would be needed to say definitively that aluminum in the brain causes Alzheimer’s disease.” However “Aluminum is on the 2007 list of top priority toxins in the United States (a list put out every year by the Agency for Toxic Substances and Disease Registry), and aluminum has been clearly identified as a toxin for the human nervous system, immune system and genetic system (New 2015).”

Compromised Teflon Aluminum Pan. Note the scratch marks. This pan has been replaced

Compromised Teflon Aluminum Pan. Note the scratch marks at bottom of pan. This sauté pan has been replaced.

Another concern with use of aluminum pots and pans is when treated with a Teflon sealant over the metal. Then that surface material becomes compromised. There is a two-fold health risk concern over this type of cookware. That is a scratched or worn Teflon surface that exposes the food to aluminum metal and a compromised Teflon seal.  When heated near and especially over 500 degrees produces toxic fumes and causes Teflon to bubble off the metal and flake into foods.

I’ve tested this truth by overheating a compromised Teflon pan doomed for the trash can.  I filled it with water and heated the pan over a propane stove to reach the high temp necessary to compromise the seal.  Once the water was 2/3 boiled out of the pan the Teflon began to flake into the water.  Within a short period of time, 1/3 of the bottom pan was exposed aluminum.

“Dupont, the inventor of Teflon, was sued for withholding safety information about the use of perfluorooctanoic acid (PFOA) in non-stick cookware.” “Studies which used animals as test subjects revealed that non-stick cookware produces health issues in the following categories: Children’s health and development, Risks of liver, pancreatic, testicular, and mammary gland tumors; Altered thyroid hormone regulation; generalized damage to the immune system; Reproductive problems and birth defects.”

“Polytetrafluoroethylene (PTFE) and perfluorooctanoic acid (PFOA) are both fluoride compounds.” These hazardous chemicals are also known as PFC (perfluorinated compounds). “Fluoride is a poison that depresses the thyroid, which can cause hypothyroidism, particularly with repeated exposure. It accumulates in the bones, teeth, and pineal gland. It has been linked to brittle bone disease, and it causes cognitive problems. ‘The E.P.A. reported that PFOA accumulates inside humans for years, and it has been verified to produce cancers in laboratory tests (Corriher 2008).”

“EPA (Environmental Protection Agency) officials due to a growing body of evidence showing them to be highly toxic, extraordinarily persistent chemicals (some NEVER break down in the environment) that pervasively contaminate human blood and wildlife all over the globe. Recent research has shown that prenatal exposure to PFCs compromises early childhood immunity and that general exposure increases the risk of arthritis (EWG 2013).”

Healthier Cookware Choice

Anodized Aluminum Cookware is a Safer Alternative to Teflon sealed pots and pans – These days, many health conscious cooks are turning to anodized aluminum cookware as a safer alternative. The electro-chemical anodizing process locks in the cookware’s base metal, aluminum, so that it can’t get into food (West 2016).”

Anodized Cookware

Anodized Cookware

For those that want to know more about the metal construction of your pots and pans selections, “Anodized’ means that a material such as the aluminum in cookware, has been subjected to an electrolytic process, where natural oxidation has been controlled.  This involves immersing the aluminum in a chemical bath and applying an electrical current to it, causing oxide to be produced from the resulting rust on the aluminum. This layer of oxide hardens the aluminum and makes it resistant to corrosion.”  “Which results in an even harder and more durable (cookware) coating (2014 Mifflin).”

Calphalon is the leading manufacturer of anodized aluminum cookware, but newer offerings from All Clad (endorsed by celebrity chef Emeril Lagasse) and others are coming on strong (West 2016).”

“At the time of its founding, All-Clad distinguished itself from other cookware companies by using a patented “roll bonding” process by which metals are sandwiched together and then formed into a cooking vessel. The company derived its name from this cladding process, which is applied not only on the bottom but extends all the way up the sides of each cooking vessel (Wikepedia 2016).”

Copper Cookware is excellent for certain uses.  Also it is not a health risk concern when selecting a durable sealant technology and when proper use and care is applied.  Cookware “favored by chefs for sauces and sautés is copper, which excels at quick warm-ups and even heat distribution (West 2016).   “Copper can be toxic when used on the inside of cookware, so it is usually reserved for use on the outside or with a lining of other materials.” Such as “Copper pots and pans are usually lined with tin or stainless steel so the consumer doesn’t need to be concerned with copper toxicity. Excellent heat conduction can be maintained through the lining (Carmichael 2015).”

All-clad sauce pan

Clad-Stainless steel sauce pan

Stainless Steel Cookware Combines Different Metals – In fact, stainless steel is really a mixture of several different metals, including nickel, chromium and molybdenum, all of which can trickle into foods. However, unless your stainless steel cookware is dinged and pitted, the amount of metals likely to get into your food is negligible (West 2016).”

Be careful how you clean it though, as frequent use of abrasive materials can scratch through the protective stainless surface and release small amounts of chromium and nickel.  Although stainless is very safe for most to use, “people with nickel allergies should avoid cooking with stainless steel cookware (EWG 2013).”

Cast Iron Cookware may Actually Improve Health… and is known for its durability and even heat distribution. ‘Cast iron cookware can also help ensure that eaters in your house get enough iron—which the body needs to produce red blood cells.  ‘Iron is considered a healthy food additive by the U.S. Food and Drug Administration.”

Ceramic Cookware has the properties of cast iron.  “Le Creuset with cast iron, stainless, copper and aluminum heat exchange interior to enamel coating does not appear to cause health risk with long term use (West 2016).”

“The Le Creuset foundry uses standard sand casting methods.  After hand finishing, items are sprayed with at least two coats of enamel. The enamel becomes resistant to damage during normal use (Wikepedia 2016).”

I could not find much negative on Le Creuset.  Only that it’s very expensive and a World chef Cuisine preference in cooking standard.  The only negative was to ensure avoidance of chipping the enamel. The smooth and colorful enamel is dishwasher-friendly and somewhat non-stick, and covers the entire surface of cookware to minimize clean-up headaches.

    “Glass Cookware. All glass is inert, nontoxic, and safe (except for lead crystal glassware, which – surprise – contains lead) (EWG 2013).”

Other Safety Cookware Tips

“Aside from glass, stainless steel, modern enamel (which is cadmium-free) and iron, there is anodized aluminum” which was discussed earlier. Although “Anodization is a process by which aluminum is treated with a nonreactive hard coating of aluminum called aluminum oxidation, which does not leach, but it might still be prudent to avoid storing tomato sauce and other acidic substances in any aluminum vessel. Care should also be taken to discard aluminum ware that is damaged in any way, which can happen even with the anodized version (New 2015).”

Throw away scratched Teflon cookware and any other type of badly worn, pitted or chipped pots and pans and replace with higher quality products.  The first one I replaced was the Sautee pan.

Enamel sealed clad sauté pan.

Stainless ceramic sauté pan.  Approx. $55.00.  This is my favorite cooking pan.

I replaced it with two high quality pans of various size to compare cooking attribute differences.  One a stainless-clad, and the other a like-Le Creuset type – Stainless Ceramic.  I discovered I liked them both and began purchasing similar quality products based on price to upgrade my cookware.

For me replacing the sauté pan was a priority because I used it a lot to cook my meals.  Most can’t afford to replace high quality cookware all at once.  My advice, use a priority cookware needs strategy to replace poor quality with high quality products at a good price.  In time you’ll have great quality kitchen ware.  I’ve nearly replaced all my Teflon cookware with stainless, clad, enamel and ceramic pots and pans.  I’ll never go back to Teflon sealed cookware.

“Avoid using metal or hard plastic utensils on cookware.  These utensils can scratch surfaces and cause pots and pans to wear out faster.  Use wood, bamboo or silicone instead (Wax 2015).”

“Consumers should beware, most cast iron cookware needs to be seasoned after each use and as such is not as worry-free as other alternatives.  Lodge Manufacturing is a leading American producer of cast iron, enameled cast iron, seasoned and stainless steel cookware (Lodge 2016).”

Protect Children from ceramic cookware containing lead and then potentially leaching into cooked and stored foods.  “It is not uncommon for ceramic items used for cooking or simply for decoration to contain lead.  In fact, lead has been used in the glazing process for ceramic dishes, bowls, pitchers, plates and other utensils for centuries.  Typically, after being fired in a kiln, a piece of ceramic will appear smooth and shiny due to the lead in the glaze (Claire 2012).”

Enjoy good eats knowing no toxins have been absorbed into the foods you love to eat.

Enjoy good eats knowing ‘no cookware toxins’ have been absorbed into the foods you love to eat.

Mitigate ceramic lead absorption through the following insight “1) Acidic foods such as oranges, tomatoes, or foods containing vinegar will cause more lead to be leached from ceramic cookware than non-acidic foods like milk.  2)  More lead will leach into hot liquids like coffee, tea, and soups than into cold beverages.  3) DO NOT use any dishware that has a dusty or chalky gray film on the glaze after it has been washed.  4)  Some ceramic cookware should not be used to hold food. This includes items bought in another country or considered to be a craft, antique, or collectable. These pieces may not meet FDA specifications. 5) Test kits can detect high levels of lead in ceramic cookware, but lower levels may also be dangerous (Wax 2015).”

Now you’re armed with the most up-to-date kitchen cookware safe use and care knowledge.  Wear that chef’s hat with confidence and know you’ve selected the right tool for the job that puts you and your family’s health first.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2016 Copyright.  All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com, Sign up for FREE Monthly eNewsletter.

 References

Carmichael, Jackie. “Is It Safe to Cook in Copper Pots?” LIVESTRONG.COM. LIVESTRONG.COM, 26 Apr. 2015. Web. 15 Sept. 2016.

Chu, Michael. “Common Materials of Cookware.” Cooking for Engineers. CFE Enterprises, Inc., 15 July 2005. Web. 15 Sept. 2016.

Corriher, Sarah C. “The Dangers of Non-Stick Cookware.” The Health Wyze Report. Health Wyze Media, 24 Feb. 2008. Web. 15 Sept. 2016.

EWG. “Be Cautious With Cookware.” Start Cooking Healthy by Using Safer Cookware. EWG or Healthy Child Healthy World, 22 Feb. 2013. Web. 15 Sept. 2016.

Lodge. “Lodge Use and Care.” Lodge Cast Iron. 2016 Lodge Manufacturing Company, 2016. Web. 15 Sept. 2016.

Mifflin, Mariette. “Anodized and Hard Anodized Cookware Construction.” About.com Home. About, Inc., 16 Dec. 2014. Web. 15 Sept. 2016.

Mitchell, Claire. “Beware of Lead in Ceramic Kitchenware | Food Safety News.” Food Safety News. Marler Clark, 17 Aug. 2012. Web. 15 Sept. 2016.

New, Maggie. “Poisons from Aluminum Cookware.” LIVESTRONG.COM. LIVESTRONG.COM, 24 June 2015. Web. 15 Sept. 2016.

Wax, Emily, RD, the Brooklyn Hospital Center, Brooklyn, NY. Also Reviewed by David Zieve, MD, MHA, Isla Ogilvie, PhD, and the A.D.A.M. Editorial Team. “Cooking Utensils and Nutrition: MedlinePlus Medical Encyclopedia.” Cooking Utensils and Nutrition: MedlinePlus Medical Encyclopedia. MedlinePlus, 25 Apr. 2015. Web. 15 Sept. 2016.

West, Larry. “What Kind of Cookware Is Safest for the Environment?” About.com News & Issues. About, Inc., 19 Jan. 2016. Web. 15 Sept. 2016.

Wikepedia. “All-Clad.” Wikipedia. Wikimedia Foundation, n.d. Web. 15 Sept. 2016.

Wikepedia. “Le Creuset.” Wikipedia. Wikimedia Foundation, n.d. Web. 15 Sept. 2016.

 





MirrorAthlete Book Release Update, Principled Fitness and Healthy Lifestyle Philosophy

18 08 2016
Life's Journey knows no limitations.

“Life’s Journey knows no limitations.” Marc Woodard hiking through the Nevada Desert.

 

Updated: 18 August 2016

The long awaited 10 year book project and publication is now in final editorial review with planned release date scheduled, 1st quarter of 2017.

Insight into the books content,

Our book reads like no other fitness and healthy lifestyle competitor book in the marketplace.

It is loaded with unique personal, fitness consultant and client perspective, relative people stories, etc., self-help tool kits, forms, tables and satire graphic depictions that support each chapter’s unique content and so much more.

These illustrations, stories, lessons learned and teaching points provides the reader with an enjoyable, entertaining and interactive experience while learning consumer and fitness trainer and health consultant wisdom.  And healthy living techniques that can be used to improve quality of life for decades to follow.  In many ways the content was developed and designed to be a timeless fitness and healthy lifestyle book of how to live life to the fullest.  And applicable to all demographics within any environment or culture.

MirrorAthlete has evolved through an exercise science discipline applied within a fitness consulting practice throughout the years.  I’ve taken multiple client and personal lifetime experiences and fitness programming successes and defined, related and applied these things with a very unique perspective understanding Westernized cultural habits and behavioral impact on health.  Our principled fitness and healthy lifestyle doctrine is based on MirrorAthlete® Principled Fitness and healthy lifestyle Philosophy .

The knowledge within this book allows anyone to succeed in creating a customized fitness and healthy habits lifestyle program without the cost of a professional trainer or specialized fitness and health consultant service or products.   The information you need to know is broken down by easy to understand principles, multiple professional citations, consumer safety awareness, client examples, consumer weight loss; strength, endurance and competitive training knowledge and wisdom, to include how to identify physical enhancement fad and scam services and products; medical referral insight and so much more.   And most important how to build a customized fitness and healthy habits lifestyle plan and implement it relative to your lifestyle needs.  Then gets you to the next fitness level naturally if you’d like to take that challenge.

If you lack motivation to break a bad habit, addiction or get started with a basic healthy habits program, or advance your fitness and healthy lifestyle goals, we shown how to overcome low motivation by increasing will power to stay the course.    As you work towards your fitness goal, you’ll do so without worry of applying a restrictive diet plan, or purchase of expensive physical enhancement product, service or gimmick to reduce body fat, build muscle, etc.  We don’t sell hype, only information on how to achieve natural fitness and healthy longevity change results which are backed by hundreds of professional citations and client story examples.

The marketplace is littered with manmade products and services that promise fast results… some appear to work short term, while others don’t work at all and in both cases increase health risk.  In the long run addiction to manmade consumables loaded with unnatural chemicals increase health risk.  Consumers need to know, they don’t have to go the unsafe route to achieve these goals at the expense of health.

We know the marketplace won’t provide consumers the entire health risk picture regarding unhealthy, addictive and dangerous products for good reason.  There’s no money in it for them.  Half truth testimonials that promise quick fitness and health results sell.  The other half truth is man manipulates and injects addictive chemical and genetically engineered ingredients into consumer foods and supplemental products known to cause health problems and as previously stated “not popular selling points.”  We expose these consumer and marketplace truths.

If you’re tired of paying hundreds and thousands of dollars for fitness and diet products and services that don’t work long term, or don’t work at all and tired of being overweight and unfit, look no further.

MirrorAthlete Inc., is uniquely positioned through years of practical and scholastic healthy lifestyle experiences and consulting services which enables us to easily expose these hard to find industrial and marketplace secrets.    It is for good reason these consumer industries hope the majority of you never discover what’s revealed in this book.  Our unique principled philosophy as applied to our K-12 schools and healthy community plans threatens to fundamentally change the fitness, health and medical marketplace supply and demand and profit margins model and governmental organizations.

I personally show how to apply these healthy lifestyle concepts by detailing these 18 Powerful Fitness and Healthy Lifestyle Principles [MirrorAthlete® Principled Fitness and Healthy Lifestyle Philosophy ]These principles provide the building blocks you learn to master in order to customize your own fitness or healthy habits program without breaking the bank or your body.

The book is an interesting, energetic, optimistic and exciting read in itself.  But more so by way of each ending chapter there’s an ongoing personal fitness challenge and personalized message by ‘yours truly’ relative to each chapters content.  By connecting each chapter principle and content dots this way, I further show how MirrorAthlete principled philosophy can also be applied to improve any physical adversity scenario, i.e., illness, disease, limited mobility.  Those with physical and mental adversity challenges can relate and use the same tool box’s provided within the chapters to help advance any desired fitness or health need improvement.  Thereby allowing one to take control of their health and immobility predicament and continue to live life to the fullest in the best way possible.

We ask that you and your friends consider supporting our mission  “Saving a Nation in Pain,” by taking the following actions.   Visit our web site and look for the book publication release date.  Then purchase a book once released. We’d truly appreciate the support to expand our company resources and educational outreach message to put an end to the obesity epidemic plaguing our youth.

We also accept donations at our home site to further promote ill-health prevention and healthy lifestyle education for families and communities.

Another way to support us – If you believe in MirrorAthlete® Principled Fitness and Healthy Lifestyle Philosophy, please click on the BLUE FaceBook “LIKE” button at our home page.  We appreciate your support.

To read the latest Q&A:  Marc Woodard Reflects on MirrorAthlete.

Additional Read “MirrorAthlete Book Publishing Story:” “Write Passionate Content, Publish a Book, Build your Business”

Good health to you and your family!

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2016 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.

 

 





Candida Free

22 07 2016

When the body feels good, enjoying a day in paradise is the icing on the cake.

Last Updated:  7/22/16

Candida is no longer the diagnostic mystery and treatment challenge it once was in the past. But if you suspect you have it or suffer from Candida, in order to relate and apply appropriate treatment, it first must be defined.

Wikipedia and other on-line dictionaries alike define candida as “a genus of yeasts and is the most common cause of fungal infections worldwide.” Whereas gut bacterial imbalance occur and infectious fungi culminate with potential to cause any number of illness and disease within the body. Thankfully many yeast and bacteria species are harmless commensals [i.e., different organisms that co-exist without harm or benefit to the other].

And where these microorganism colonies are often referred to as endosymbionts [i.e., microorganisms or bacteria that live in cells or body]; or gut flora [gut microbiota or gastrointestinal microbiota].

When mucosal barriers are disrupted and produce mucous: e.g., inflammation of digestive, genital…vaginal tissue, urinary tracts and mouth; or immune system becomes compromised health risk increases.

Mucosal “Candidiasis is a fungal infection caused by yeasts that belong to the genus Candida. ‘There are over 20 species of Candida yeasts that can cause infection in humans, the most common of which is Candida albicans. Candida yeasts normally live on the skin and mucous membranes without causing infection; however, overgrowth of these organisms can cause symptoms to develop. Symptoms of candidiasis vary depending on the area of the body that is infected. (CDC 2015)”

When Candida yeast microorganisms overwhelm our immune system it is likely the result of an alkaline environment caused by an unhealthy balance of bacteria in the gut. This often leads to overgrowth of a fungal colony species that can inflame and infect tissue at its origin, or spread somewhere else in the body, or infect others.

For example, when the fungal infection of thrush overgrows on the mouth, tongue or throat the slightly raised patches on the mucous membrane and beneath it are usually raw and bleeding.

Eat less processed foods and more whole foods.

Eat less processed foods and more whole foods.

Thrush is defined as “Oral thrush — also called oral candidiasis (kan-dih-DIE-uh-sis) — is a condition in which the fungus Candida albicans accumulates on the lining of your mouth. ‘Oral thrush causes creamy white lesions, usually on your tongue or inner cheeks. Sometimes oral thrush may spread to the roof of your mouth, your gums or tonsils, or the back of your throat (Mayo Clinic 2016).”

Even a newborn can get the disease if the mother had a vaginal yeast infection during delivery. Since newborns have an imperfect and immature balance of bacteria; and elderly with suppressed immune systems and medical conditions are more susceptible to infection of tissue.

Although not typically contagious between toddlers, if a child with thrush has put a toy in mouth and another shares that toy in the same way, then the risk is higher of contracting the disease. Or if an adult handles dentures for example. Whereas that object is handled by someone else and put into their mouth.  (WebMD 2014).  Or you share a toothbrush or drink out of the same cup, etc.

If the Candida albican yeast overtakes the bacteria balance of the stomach and small intestines and then becomes present in the large intestines, this is a sign your system is fighting a battle it can’t win unless something changes. If lifestyle change and treatment course are not applied at some point systemic bodily infection may occur. And when the immune system is suppressed or in a weakened state any number of ill-health condition(s) may manifest.

Below are 18 illness and disease risks with connection to increased Candida yeast through unhealthy bacterial gut balance and increased fungi growth preceded by inflammation and infection.

“1. Acne or psoriasis 2. Allergies 3. Diabetes 4. Digestive disorders that cause gas, bloating, colitis or IBS (Irritable Bowel Syndrome) 5. Ear infections 6. Emotional upsets and depression 7. Energy imbalances or insomnia 8. Hormonal problems 9. Hyperactivity, Attention Deficit Disorder (ADD) 10. Hypoglycemia 11. Hypothyroidism 12. Lung problems 13. Obesity 14. Pollen allergies 15. Reproductive Organ Disorders 16. Sensitivities to foods, chemicals, and/or molds 17. Susceptibility to viruses, bacteria, and other infections. 18. Thyroid.” “Some practitioners believe that Candida overgrowth can lead to onset of chronic illnesses: Chronic fatigue symptom (CFS), fibromyalgia, Epstein-Barr virus, lupus, multiple sclerosis (MS), Alzheimer’s, Crohn’s disease, arthritis, cancer, and autism (Jordan 2016).”

Kayak Pose

When free of Illness and disease we live life to the fullest.

Simply by examining one of these diseases in a study, it is possible to see how a fungi infection starting in the gut could cause Chronic Fatigue Syndrome (CFS), or any other ill-health condition. This is explained by Professor Maureen Hanson, of molecular biology and genetics at Cornell University, in Ithaca, N.Y.

She states, “Patients with chronic fatigue syndrome have a different profile of bacterial species in their gut microbiome than healthy individuals,” “In the small study, she and her colleagues found that people with chronic fatigue syndrome had less diversity or different types of bacteria, compared to healthy people without chronic fatigue syndrome. People with chronic fatigue syndrome also had more species of bacteria that promote inflammation and fewer bacteria that dampen inflammation, the researchers found (Doheny 2015).”

Professor Hanson describes balance of certain bacterial species is essential at keeping inflammatory and anti-inflammatory bacterial colonies and infectious fungi concentration under control. And one way to do this is by adding probiotics to the daily diet. Normalizing and sustaining an acidic gut environment helps to keep candida yeast at bay.

IMG_20130405_174935

Choose fresh poultry, meat and fish over processed foods to support balanced healthy gut bacteria.

“So returning your stomach to its normal acidity helps to restrain the Candida overgrowth.” A gut acidity environment is essential for healthy balance of gut flora. Healthy diet and “Probiotics are a great supplement to take whether you have a Candida overgrowth or not. They help with digestion and maintain a healthy balance of gut flora in your digestive tract, so you should consider making probiotics a part of your routine (Perfect Health 2016).

“Compelling new studies are showing how probiotics can help keep healthy people healthy. One study showed a decreased incidence of common infectious diseases among kids in day care.”
— Dr. Mary Ellen Sanders,
Probiotics Specialist

“Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes disease. But your body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy (DiLonardo 2014).

Evidence from clinical research demonstrates that adding ‘good’ bacteria to the diet promotes a healthy digestive and immune system.”
— Dr. Allan Walker,
Professor of Nutrition and Pediatrics, Harvard Medical School

Dietary Recommendation

Avoid the following foods that create an alkaline gut environment where Candia yeast can thrive.

IMG_20130405_175411

Remove sugar from the diet

All sugars, baked goods, breads, refined flour, alcohol, vinegars, pickled vegetable, dried fruits, cheeses, mushrooms. Candida depends on sugar to survive. Cut off the food source and you’ll starve-kill the fungus. Also check food labels for fructose, glucose, lactose, maltose, mannitol, sorbitol and sucrose. Avoid honey, maple syrup and molasses. Remove processed and packaged foods from your diet (high in sugars).

Eat plenty of fresh fruits and veggies, whole grains, nuts and seeds, eggs, yogurt,

Chose to consume more fruits and vegetables

meats, fish, poultry, oils such as olive, sesame, flaxseed and sunflower, butter and lemon.

Supplemental Protection

Consider taking probiotic supplements as previously stated beneficial to good health by the experts.

“Taking probiotics is a habit that can really benefit the digestive system, which is intricately connected to our overall health.”
— Dr. Michael F. Roizen,
New York Times best-selling author, Chief Wellness Officer, Cleveland Clinic

Healthy Immune System through Exercise

“Exercise stimulates the lymphatic system, which is responsible for removing waste products from your cells. When it is functioning poorly, viruses, bacteria and fungi can accumulate in the system, creating a great breeding area for

Exploring a beach is fun and adventurous exercise activity and gets the blood pumping.

Candida. Moving your body increases circulation of the lymph fluid, eliminating these pests quickly before they become a problem (Perfect Health 2016).

Treatment for itching, irritation and inflammation

Although there are many remedies and treatments listed on the Internet and books, I highly recommend you seek treatment for symptoms by a Digestive Health Specialist (Gastroenterology), or board certified Internal Medicine physician with a specialty in Candida diagnosis, treatment and other medical and dietary referral experience.

If you don’t apply relative treatment you may cause more discomfort and exasperate or hasten a state of infection to acute or systemic chronic disease.

Once diagnosed and treating Candida, it can take months to years to remove it. And it may take a combination of specific medical treatment, diet, exercise, and pre/probiotic supplementation, etc.

Candida can be treated and reversed. However what may work for others may not work for you. This is why it’s so important to receive accurate diagnosis and timely treatment prescription from a licensed and board certified medical doctor.

Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET. 2016 Copyright. All rights reserved, Mirror Athlete Publishing, http://www.mirrorathlete.com, Sign up for your Free eNewsletter.

References

CDC. “Candidiasis.” Centers for Disease Control and Prevention. U.S. Department of Health & Human Services, 12 June 2015. Web. 21 July 2016.

DiLonardo, Mary Jo. “What Are Probiotics?” WebMD. WebMD LLC, 2014. Web. 21 July 2016.

Doheny, Kathleen. “Gut Bacteria May Hold Clues to Chronic Fatigue Syndrome.” Stltoday.com. STLtoday.com, 15 July 2015. Web. 21 July 2016.

Jordan, Jo. “Signs and Symptoms of Candida Albicans Intestinal Yeast Overgrowth.” Puristat. Puristat, Inc., 2016. Web. 21 July 2016.

Mayo Clinic. “Oral Thrush.” – Mayo Clinic. Mayo Foundation for Medical Education and Research. 2016. Web. 21 July 2016.

Perfect Health. “Exercise And Candida » The Candida Diet.” The Candida Diet. Perfect Health. All Rights Reserved. Design by Five J’s Design., n.d. Web. 21 July 2016.

Perfect Health. “Why Use Probiotics For Candida? » The Candida Diet.” The Candida Diet. Perfect Health. All Rights Reserved. Design by Five J’s Design., n.d. Web. 20 July 2016.

WebMD. “Thrush-Cause.” WebMD. Healthwise, Incorporated, 25 Sept. 2014. Web. 21 July 2016.

 






Itchy Oily-Dry Flakey Skin and Scalp

24 06 2016

If you suffer from a rash that also produces flaky, or dry oily, or thicken skin you may have been diagnosed by a dermatologist with seborrhea, eczema or psoriasis.  Many skin conditions occur as a result of

Plenty of sunshine clears the skin of many types of skin dermatitis symptoms.

Plenty of sunshine clears the skin of many types of skin dermatitis symptoms.

an overactive immune system where internal or external environment toxin and allergen triggers cause the inflamed and irritated skin condition.

Skin inflammation (dermatitis) is often misdiagnosed as Seborrhea Dermatitis caused from toxicity issues within the body.  Seborrhea is commonly called dandruff and the most common form of dermatitis in adults.

Seborrhea Dermatitis, Source: thefotoartist.com

Seborrhea can present itself in the form of thick oily or dry skin on the scalp, armpits, face, or red patches under the breasts.  Even though the skin appears dry, it is also oily at the same time. Most moisturizing creams on the market will only make the dry scales redder and more irritable, usually only smoothing out the scaly disorder.

“Treatment options include application of selenium sulfide, pyrithione zinc or ketoconazole-containing shampoos, topical ketoconazole cream or terbinafine solution, topical sodium sulfacetamide and topical corticosteroids.  ‘Hygiene issues play a key role in controlling seborrheic dermatitis. Frequent cleansing with soap removes oils from affected areas and improves seborrhea. Patients should be counseled that good hygiene must be a lifelong commitment. Outdoor recreation, especially during summer, will also improve seborrhea, although caution should be taken to avoid sun damage (Johnson and Nunley 2000).”

Seborrhea on face, Source: healthfreefor.blogspot.com

Dandruff is a form of seborrhea dermatitis that results from neither too little moisture, nor too much oil. The cause of this type of skin dermatitis is unknown.  The positive news on this, dermatologists do have medication for this condition.  Medicated shampoos and topical creams are prescribed at first to avoid health risk typically associated with orals.  However in severe skin symptom cases, the benefits out weight the risks of medication use.

Like seborrhea; eczema and psoriasis… the exact cause of disease is unknown. However a common denominator appears to trigger each surface rash and inflammation and skin condition event.  And appears to be the result of an overactive response of the immune system. Whereas a genetic predisposition to sensitivities of allergen or chemical toxin consumed, absorbed or inhaled appear to trigger these skin conditions.

Atopic Eczema on Forehead, Source: medscape.com

“The most common type of eczema is known as atopic dermatitis, or atopic eczema. Atopic refers to a group of diseases with an often inherited tendency to develop other allergic conditions, such as asthma and hay fever.”  The itching can begin before the rash appears.  Then the skin can become a thickened, dry crusted scaly layer.  These skin area effected “most commonly appears on the face, back of the knees, wrists, hands, or feet. It may also affect other areas as well,” including the scalp (WebMD 2016).”

Poison Oak Contact “atopic dermatosis,” Source: studyblue.com

Atopic Dermatitis is a common form of eczema.  Atopic means having a predisposition and reaction to irritants or allergens upon contact which causes a hypersensitive skin condition, or inflammation to the skin. “The skin gets red, itchy, and weepy because it touches something that the immune system knows is foreign, like poison ivy.  ‘This condition results as a unique combination of three factors: first, environmental influences, such as irritants and potential allergens; second, your immune system and, in particular, your immune system’s sensitivity to irritants in the environment; and, third, your family history of atopic dermatitis (Healthgrades Editorial Staff 2014).”

Tips to avoid eczema contact dermatitis: Avoid sweating and overheating, wearing of wooly scratchy clothes and cover up when working in the yard or out in the woods. Then change clothes and remove vegetative irritant oils by washing clothes. Moisturize effected skin often and stay dry.

Psoriasis on the other hand can look a lot like a chronic case of contact dermatitis or eczema.  However it is different in that the hard skin plaques begin forming under the skin.

Plaque Psoriasis Source, diseasespictures.com

“When your body has plaque psoriasis, your immune system is overactive, triggering skin inflammation and causing skin cells to be produced faster than normal. New skin cells are pushed to the skin’s surface in 3 to 4 days instead of the usual 28 to 30.  ‘But your body can’t shed the new skin cells at that fast of a rate.  So while new skin cells are being produced, the old, dead skin cells pile up on top of each other.  ‘As more and more new skin cells are produced rapidly, the old skin cells are pushed to the surface, forming the thick, red, itchy, flaky patches known as plaques (AbbVie 2015).”

Since dermatitis acute and chronic conditions have a connection to weaken immune system… through identification and avoidance of toxin or allergen triggers, skin inflammation and irritation may abate, or go away completely. To help assist in determining what might be the cause of exasperating a dermatitis disease, I’ve provided a few former client examples who identified triggers that caused a dermatitis reaction. And after identification and avoidance of the irritant trigger the symptoms were greatly alleviated or disappeared.

For example, I had a client that worked within the construction industry.  He had what appeared to be dry flaky and itchy skin on various parts of his body.  His doctor first diagnosed him with heat rash, than hives and at one point thought shingles before referring to a dermatologist.   The treatment prescribed prior to seeing the dermatologist was Benadryl and anti-itch cream.

What’s in your Laundry Room? Everyday laundry products could be the cause of your contact dermatitis.

After further diagnosis from a medical specialist the identified irritant trigger was a negative reaction to heavy detergents used to wash his clothes.  That allergic reaction became more severe while perspiring throughout the day.  The anti-itch medications kept the itching at bay but had an unwanted drowsy-side effect.  The lesson learned, seek a referral to a dermatologist if your primary care physician repeatedly prescribes medications that don’t resolve inflamed skin irritation, or symptoms worsen, or won’t go away.

Another past client had a bad skin reaction to something consumed.  During medical history consultation and while developing a customized fitness program, the client talked about a skin rash that mostly manifested on her face.  I did noticed her face would get blotchy with red spots then dry up and flake on certain days.  After doing a nutrition assessment I identified a trigger toxin.  She was allergic to a brand of red wine with high sulfites in it.

What is the cause of your skin rash? Wine, beer, pizza ingredients?

Although she drank infrequently it had more to do with the quality of the wine than how much she drank.  The rash condition on her face was observed Monday through Wednesday after having drinks with friends over the weekend.  Then dissipate Thursday and Friday.  Her doctor had prescribed hydrocortisone and Benadryl to alleviate the symptoms.  After she changed to a more organic wine selection the skin condition never reappeared.

“Sulfites are preservatives used in some drinks, foods and occasionally medication.  Sulfites can cause allergy like reactions (intolerances), most commonly asthma symptoms in those with underlying asthma, sometimes allergic rhinitis (hay fever) like reactions, occasionally urticaria (hives) and very rarely, anaphylaxis (severe allergic reaction).  Wheezing is the most common reaction.Most people with sulfite sensitivity do not have positive allergy tests and there is currently no reliable blood or skin allergy test to test for sulfite intolerances. ‘At times, it may be important to undertake a supervised food challenge with sulfites under medical supervision to confirm or exclude sensitivity (ASCIA 2014).”

Another client had a skin reaction to a particular clothing material.  Most don’t know clothing and bedding materials are a number one contributor of contact dermatitis.  “Read clothing labels and try to avoid synthetic materials such as Rayon, Nylon, Polyester, Acrylic, Acetate or Triacetate as much as possible. Also avoid no-iron, wrinkle free and preshrunk items.’ “Even used clothing purchased from thrift stores such as Goodwill may be sprayed with some skanky chemical before they’re put up for sale. Wash and dry them at least once. Stay away from dry cleaners that use perchloroethylene. There are some that don’t (Tags 2012).”

Toxins, allergens and bacteria may also be the cause of unhealthy hair and nail conditions.  If you are concerned about these things also consider the nutrients your body may be lacking.  Try taking a daily vitamin mineral to boost immune system.

What irritant trigger might your immune system be overacting to?   The first thing you might consider before making medical referral decisions and probably the most important step is to talk to your mother, father, siblings and cousins.  Why?

Family genetics provides answers and solutions to allergen and toxin reactions.

Family genetics provide answers and solutions to allergen and toxin triggers.

Chances are they’ve likely dealt with a similar skin condition and know what their allergic or sensitive too.

Genetics can almost always predict relative immune sensitivity and preventative treatment solutions.  Therefor similar lifestyle changes recommended by family and relatives may provide relief and abate an inflamed skin condition.  There are many cases in which once lifestyle habits or avoidance of irritant triggers are avoided, unhealthy skin conditions including hair and nails clear up.  However this is not always the case dependent upon genetic makeup and disease.  Chronic cases will require referral to medical specialists to receive specialized treatment that may persist throughout a lifetime but can be managed through medical intervention.

If you are having severe and chronic skin irritant symptoms request a referral to a dermatologist immediately to diagnose and treat the symptoms. Thereafter start looking at diet and environment to determine what might exasperate inflammation, itching or cause skin condition to worsen.

Now imagine all the environmental toxin possibilities of things that could cause a skin irritant and inflammation and bad skin condition.  Then begin the process of removing suspected irritant allergens or toxins from your environment.  Try removing hygiene, laundry, home cleaning, and clothing fabric and highly processed food products with toxic chemicals and replace them.  Go as organic and whole food as possible for a period of time and then see if there is a difference in symptoms.

Convenience does not come without a health risk price.

Convenience does not come without a health risk price.

Keep in mind, like sulfite triggers in wine, the foods you consume have hyper-palatable food chemical trigger allergens.   For example, High Fructose Corn Syrup, MSG (Monosodium Glutamate], Aspartame, partially hydrogenated oils, etc., (Sherpa 2010).  Many food chemicals like these are also known to cause diabetes, heart disease and cancer.

Make a list of consumables you suspect your body may be allergic to with the help of medical advisement.  Then through time, you may be able to isolate and remove what triggers inflammatory skin, poor hair and nail condition.

Image result for skin allergy test free image

Skin Allergy Test, Source: myrome.org

You can also request a doctor perform a skin allergy test to determine what you’re allergic to.  The doctor may order allergy skin tests if you have: hay fever, hives and skin rashes, etc.  “The skin prick test may also be used to diagnose food allergies.  Intradermal tests are not used to test for food allergies because of high false-positive results and the danger of causing a severe allergic reaction (NIH 2016).”

By living a healthy lifestyle that includes clean green home and hygiene products and balanced whole foods you provide a healthier environment for the immune system.  These changes will decrease the toxic load on the body which bodes well for healthy skin, hair and nails.  And of course this allows anyone to live life to the fullest while comfortable within their own skin.

Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2016 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your free monthly newsletter.

References

AbbVie. “What Is Psoriasis.” What Is Psoriasis? ABBVIE INC., 2015. Web. 24 June 2016.

ASCIA. “Sulfite Sensitivity.” Australasian Society of Clinical Immunology and Allergy (ASCIA). The Australasian Society of Clinical Immunology and Allergy (ASCIA), 2014. Web. 24 June 2016.

Healthgrades Editorial Staff. “Dermatitis – Symptoms, Causes, Treatments – Causes.” Dermatitis – Symptoms, Causes, Treatments – Causes. Healthgrades Operating Company, Inc., 26 June 2014. Web. 24 June 2016.

Johnson, Betty Anne, M.D., PH.D, and Julia R. Nunley, M.D. “Treatment of Seborrheic Dermatitis.” American Family Physician. American Academy of Family Physicians, 1 May 2000. Web. 24 June 2016.

NIH. “Allergy Testing – Skin: MedlinePlus Medical Encyclopedia.” U.S National Library of Medicine. U.S. Department of Health and Human Services National Institutes of Health, 7 June 2016. Web. 24 June 2016.

Sherpa, Coupon. “Top 15 Chemical Additives in Your Food.” Top 15 Chemical Additives in Your Food. Phys.org, 19 Jan. 2010. Web. 24 June 2016.

Tags, Louis. “Beware of Hidden Toxin Sources in New Clothes – Always Wash Them before Wearing.” NaturalNews. The Natural News Network, 1 Sept. 2012. Web. 24 June 2016.

WebMD. “Eczema and Your Skin | Eczema Types, Symptoms, Causes, and More.” WebMD. WebMD, n.d. Web. 24 June 2016