Bloating and Indigestion Improved with proper hydration!

Bloating and Indigestion Improved with proper hydration!

I was recently interviewed by a breathing specialist regarding some of the causes of bloating and indigestion as they relate to the importance of adequate hydration. During the interview, I was asked why this almost universal recommendation, to drink more water, can be such a challenge for some. And as the host asked the question, I could just about guess what her audience was thinking:

Really? Another message telling me to drink more water?

And I understand their response. After all, for those of us who have been working toward optimal health for a while, the whole drink water thing can seem like a no brainer, old news. But I’ve learned something about this challenge from my clients, (as I always do!). While it may be true that the requirement for adequate hydration is well-accepted, for many, drinking water actually leaves them feeling unwell.

How do you feel after drinking a big glass of water? Refreshed? Or do you, like many of my clients feel bloated or experience indigestion? If so, it may be the way you’re hydrating. The good news is that bloating and indigestion improved with proper hydration.

Is there really a wrong way to drink water? Yes, as a matter of fact, there is. And, thankfully there is an easy fix. Three of them actually.

  1. Sip, don’t gulp. Have you ever found yourself feeling “behind” in your water goal for the day? Perhaps it’s noon and you realize you left your water bottle in the kitchen this morning. Your first inclination may be to get the bottle and drink it down. Unfortunately with this approach, you can also swallow a lot of air with the water, leaving you feeling over full. So start with small sips and don’t worry about “catching up” today. Just keep sipping and you’ll feel much more comfortable.
  2. Drink Between Meals, Not During Meals. Drinking water while eating is a major contributor to feelings of bloat and indigestion. Here is a very simplified description of what is supposed to happen when we eat. Digestion begins in the mouth where chewing and saliva begin to break down the food. The food then moves into the stomach where acids are secreted which helps with protein digestion. When there is enough acid for the desirable pH, digestive enzymes and bile are secreted. This further breaks the food down into useable nutrients for the body. Fabulous right? It’s an amazing system. But, what happens when we drink water while we are eating? Saliva becomes diluted, or we bypass the role of saliva and simply moisten our food with water. This eliminates the first important steps of digestion. As water enters the stomach, acids become diluted, causing digestive enzymes and bile secretion to be delayed or prevented. So undigested food remains in the stomach for a much longer time as well. This is what leads to indigestion and feeling bloated. So, enjoy your glass of water 30 minutes before a meal or at least 30 minutes after a meal. Clients who practiced this one tip found that feelings of bloating and indigestion improved significantly.
  3. Skip the Ice. Drinking room temperature or warm water is much easier on the digestive system. When you swallow very cold food or water the blood vessels of the esophagus and stomach temporarily contract. This slows the digestive process. This slow down may not be significant in someone with strong digestion. But if you’ve experienced bloating after drinking water, you may want to skip the ice and opt for some herbal tea.

So, if you feel bloated or experience indigestion when drinking water, experiment with these three easy solutions. There’s no additional time commitment or expense and no risk of side effects.

As always, I’d love to hear how these recommendations work for you.

5 Tips for a Successful Healthcare Visit

5 Tips for a Successful Healthcare Visit

Whether you are someone who eagerly anticipates or down right dreads a healthcare visit with your practitioner, these five tips will help you get the most out of your next appointment.

  1. Know your “why”.  What is the reason for your healthcare visit?  Be clear when you make the appointment and when you walk into the office.  Some reasons are obvious; a persistent sore throat, knee pain, new onset insomnia. But often, office visits are for “check-ups”.  Who doesn’t like the comfort of hearing “everything is looking good”?  The catch is, modern medicine is still very much symptom driven.  That means that you will have better results if you go prepared and ready to speak up.  If you want a check-up because diabetes or heart disease runs in your family, and you don’t want to carry on that particular family tradition, say so.  If you’re concerned about specific issues like arthritis or digestive issues, let your practitioner know. Your input can direct more specific lab tests and diagnostic procedures, which can catch issues earlier than more general screening. While you may put yourself in the hands of a trusted practitioner for the treatment of a specific disease, your overall health is your responsibility. Remembering that can be very empowering.
  2. Write it down. You may have an excellent memory under normal circumstances, but often times, even routine healthcare situations cause stress. Writing your questions out ahead of time does a couple of things. It ensures you will not forget to ask something important and shows that you have prepared for the visit and that you are an are engaged and willing participant in your care. Bring a list of all medications and dosages, including a copy to leave with your file. This allows more time for actual conversation rather than dictation. If you hear terminology that you are not familiar with, be sure to ask for the correct spelling so that you can do further research on the subject after your appointment.
  3. Spread the info. Even though you made the appointment with your physician, or nurse practitioner, don’t dismiss the support staff you encounter throughout your visit.  Every opportunity you have to share your concerns, is another opportunity for them to be addressed.  Patients frequently hold back on telling the whole story until they are with the doctor. But often, the first summary the doctor hears is from the intake nurse or physicians assistant (PA). This means that the doctor may have already begun to formulate a plan before they even speak with you. You want that plan to be based on as much information as possible.
  4. Write it down.  Yes, we’ve already covered this, but you need to keep writing! Taking a few quick notes will not only help you remember what you’ve heard, but will also help you process the information. The simple act of writing will also help you formulate questions you may not have thought of while simply listening. If you are presented with a number of options, jot them all down. Our minds typically chose quickly and then selectively hear only the information pertinent to that option. By noting all of the options, your recall will improve.  You may want to revisit all of the options days or weeks after your appointment.
  5. Leave with a plan.  You may conclude your healthcare visit with an immediate diagnosis and prescription. Or, you may be asked to schedule more tests.  Either way, don’t leave until you have a clear plan. If you are diagnosed immediately, write down any unfamiliar terminology.  Ask what treatments are available, as well as how to take any prescribed medications. The pharmacist will also provide this information when the prescription is filled. By asking the prescribing physician, you can minimize the chance for errors. If you are asked to undergo further testing, be sure to understand who will schedule the tests. And, how to obtain the results and their interpretation.  Ask for an expected time to obtain results, so that you can follow up if you don’t hear from the office.

If you would like help planning life after the diagnosis, schedule a complementary strategy session here.

Basking in the Glow of Light Therapy

Basking in the Glow of Light Therapy

Have you ever wondered if you have Seasonal Affective Disorder (SAD)? Have you ever heard of Light Therapy?

I’ve never been formally diagnosed, and in my family, I’m even known as “the one” who loves dark, rainy days. But, as fall approaches and the days grow shorter, I’ve noticed that my energy has begun to lag. I’m having trouble getting out of bed, even to do things I really enjoy. I’ve noticed these feeling before, but this year they seem to be a little stronger and a little heavier. It’s time to take action.

Rather than taking the white knuckle, mind-over-matter approach that I’ve taken in previous years, this year, I decided to do something a little more nurturing, a little more supportive of my optimal health. I’ve decided to solve the actual problem rather than just fighting my symptoms. And, as with most things, I started with research.

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder is a type of depression. It is experienced at a particular time of year or during a particular season.

What are the symptoms of SAD?

According to the Mayo Clinic, symptoms specific to Winter-onset SAD, sometimes called winter depression, include:

  • Irritability
  • Tiredness or low energy
  • Problems getting along with other people
  • Hypersensitivity to rejection
  • Heavy, “leaden” feeling in the arms or legs
  • Oversleeping
  • Appetite changes, especially a craving for foods high in carbohydrates
  • Weight gain
What are the causes of SAD?

The primary contributor to SAD is a change in exposure to natural light. The amount of sunlight available decreases as the seasons change from summer to fall and winter. This is especially true in the more northern latitudes where SAD is most common. But, what is it about the shorter days that trigger these symptoms in some people? The predominant theories focus on these four points:

    • Light hitting the back of the eye sends messages to the hypothalamus; the part of the brain that controls sleep, appetite, temperature, mood and activity.  In the absence of sufficient light, these messages slow down and in turn, these activities slow down.
    • Our internal body clocks may rely on length of daylight hours to determine activity and energy levels, again as the daylight decreases, our activity and energy level decrease as well.
    • The amount of light hitting the retina of the eye helps regulate the production of serotonin and melatonin.  Serotonin is a neurotransmitter responsible for our sense of well-being.  It’s our all-natural feel-good drug. Melatonin is a hormone that greatly influences sleep patterns and may even affect sleep’s restorative benefits.
    • Decreased sunlight, results in decreased production of Vitamin D, which is actually a hormone. Vitamin D is also believed to play a role in serotonin production. Several studies have shown a relationship between lower Vitamin D levels and increased rate of SAD, and depression in general.
What are the treatments for SAD?

Current medical treatment for SAD includes, light therapy, psychotherapy (talk therapy), pharmaceutical therapy and Vitamin D therapy. Light therapy and vitamin D therapy are unique, in that they are low cost and low risk.  They are also both easily accessible therapies that individuals can implement on their own, at home. The information presented to this point, is generally well supported by research and accepted across the medical community.  What follows includes my own personal experience, with both light therapy and vitamin D therapy.

What is Light Therapy?

Light therapy involves exposure to a light box, or specialized lamp that provides a specific amount of broad spectrum light.  This type of light is similar to what a user would experience standing outside on a clear spring day, minus the UV portion of the spectrum. The “strength” of a light box is measured in lux units.  A good quality light box  emits 10,000 lux. This is about 20 times the strength of typical household lighting.

According to this article, published in Psychiatry, 60-80% of SAD sufferers benefit from light therapy.

Always follow the instructions provided with your specific light box. For a typical light therapy session, simply sit with the light at a distance of 18-20” and slightly off to an angle.  You don’t want to be looking directly into the light, but rather have it shining on you and in your field of view. Begin with 10 minutes and build up to 30 minutes or more. Depending on your body’s response, you may want another brief session in the afternoon.

Making time for Light Therapy

Light therapy has become part of my morning routine. I use the time to journal, read, or sip my tea and plan my day. I wake up looking forward to my light therapy sessions and love the efficiency of combining it with other activities I enjoy. For me, the benefits came very quickly. After a couple of days I could feel a difference in my energy level and my ability to wake up before the alarm. The biggest improvement was that I actually wanted to get out of bed in spite of the darkness.

Some research shows that it can take two to four weeks to experience the benefits. Even that is a relatively short period of time to achieve significant results.  Another bonus: most mornings my husband joins me. He has also noticed a difference in his mood and energy after using the light.

The prices of light boxes vary, and 10,000 lux lamps will run from $75 to $300 for portable units.  I use this one every morning. And yes, the name sounds a bit corny, but in my experience, it’s true! I like the size, because I travel with it and I like the interchangeable lenses that allow new users to ease into light therapy.  Here is a smaller version that is even more portable and can be used throughout the day.

Sunlight and Vitamin D

As the weather cools, here in Minnesota, I know that I will not have the opportunity to enjoy as much time out in the sun with my skin exposed. And even if I choose to brave the cold, the sun this far north is pretty weak for much of the winter. So vitamin D therapy is important to me and my family, for a host of reasons.  Learning that lower levels of vitamin D may play a role in SAD and other forms of depression just reinforced my decision to maintain a vitamin D protocol.

What is a Vitamin D Protocol?

Besides the obvious, taking supplemental vitamin D, the protocol includes taking supplements in a that the body can actually absorb and use the vitamin D. First, the form:  Vitamin D3 is preferable to vitamin D2 because D3 is the form that the body most readily uses.  It is critical to take Vitamin d supplements with dietary fat so that the body can absorb the D3 rather than simply excreting it through the digestive process. Individual who follow a low fat diet are frequently deficient in vitamin D as well as other fat soluble vitamins.

Vitamin D3 is also better utilized by the body, when taken with vitamin K2. While vitamin D3 assists calcium absorption, vitamin K2 guides the calcium to into the bones rather than having it absorbed into organs, joint spaces or arteries.  The function of these two vitamins is complex, but supplementing doesn’t have to be. I use this one.  It combines the two vitamins in a useful ratio. Its dropper dispenser makes it simple to adjust dosage and the peppermint oil makes it pleasant to take.

Where to go from here:

Check out the links found within this article. As always, form your own opinions. Decide what fits with your optimal health program. If you have any questions about the above information, or would like to share your experience with either of these therapies, I would love to hear from you.  And, although I did not discuss the other two common treatments for SAD, please note that any type of depression should be taken seriously, and readers who are, in any way, contemplating seeking medical help should do so.

3 Dining Rituals for Optimal Nutrition

3 Dining Rituals for Optimal Nutrition

What do athletes, writers, chefs, speakers and even surgeons have in common? Highly Effective Rituals.

The word ritual may summon visions of mysterious practices, but in reality, rituals are simply habitual activities that hold meaning and invoke intention.

Rituals prepare us mentally, physically and emotionally for what is ahead and allow us to experience the benefits of an activity before we even begin . So, how does ritual impact nutrition? And, how can we create rituals that support our nutritional goals?

#1 Proper digestion starts with food preparation. Prepare your own food whenever possible. This is a sound recommendation for a number of reasons, most commonly for the benefit of knowing the type and quality of ingredients being used. Here’s another good reason. By selecting and preparing your food, you set an intention very early in the process for these items to nourish your body.

Create a simple ritual around preparing meals. Grab a favorite apron, turn on the music, pour a glass of wine. Preheat the oven or set the water to boil. Anything that broadcasts the message “I am in the kitchen—wonderful things are about to happen.” Once you’ve established a ritual, you will be surprised how quickly it becomes a focal point of the day and how inviting this time and space will become for you. By preparing the food at home, the sights and smells of food preparation engage the body and prepare it for digestion even before the food enters your mouth. When was the last time your mouth literally watered? That was the start of good digestion.

#2 State of mind, while eating, can literally affect the nutritional impact of that meal. Eating under physical or emotional stress raises cortisol levels, which may prevent the body from producing the necessary enzymes  to digest food and extract nutrients properly.

Create a simple ritual around dining at home or away. Turn off the TV, sit down at the table—yes, we’ve all heard that one before. Put your napkin on your lap, pause for a moment to feel gratitude for the food before you and set the intention for it to nourish your body.  If the food was prepared by someone else, take a moment to appreciate that gift as well. These brief, intentional moments can provide health benefits even if the meal itself is simply carryout.

#3 Take special care when preparing meals eaten away from home. Do you typically scoop some leftovers in a plastic dish and toss it, along with an “energy bar” and a piece of fruit, in a paper bag on your way out the door?  Is it any wonder that most of us would rather go out and grab something else, anything else, than eat that lunch?

A little preparation can change the whole experience. Create a simple ritual around packing your lunch. Start the evening before, after dinner, while you are still in the kitchen mindset. Leftovers are very popular (and easy) in our house.  When practical, precut food for easier reheating and eating. Be sure to include condiments, sauces or dressings if they were part of the original dish.  Use a reusable lunch bag that is big enough to hold your dishes, flatware and condiments. Avoid plastic. Reusable glass dishes, in a variety of sizes are more pleasant to eat from and safer to reheat than plastic. Use real flatware. Plastic utensils are expensive and rarely hold up to a salad that’s worth eating. Grab a napkin and you’ll be ready to eat where ever your day takes you.

These simple rituals not only contribute to the pleasure of eating, they can enhance the nutritional value of the meals you eat.

Optimal Health is a lifestyle choice and rituals are a great tool.  What rituals do you use to enhance your health journey?

You’re in Control! Pre-Pre-Diabetes (Part 3)

You’re in Control! Pre-Pre-Diabetes (Part 3)

According to the Center for Disease Control (DCD), more than a third of American adults—around 86 million—have prediabetes, and 90% of them don’t know it. They predict that unless major change occurs, 1 in 3 adults with have diabetes by 2050.
You don’t have to be one of them!
Pre-diabetes and Type 2 diabetes are lifestyle diseases.  Any true solutions need to be lifestyle based. And the best news: your lifestyle is completely within your control.
I know that those of you reading this, those of you who have commented and sent questions are invested in actively managing your health. I congratulate you and I’m excited to be moving forward with you to not only to prevent diabetes, but to optimize your health.
We all know that diet plays a major part in the development of as well as the prevention or treatment of diabetes.  But have you heard that sleep is almost as important? Did you know that too much or the wrong type of exercise can adversely affect blood sugars?  Sometimes the solutions seem simple:
Diabetes is a disease of hyper (above) normal glucose (sugar) in the body. The solution would seem pretty straight forward:  stop eating “too much” sugar.  But when the questions of what is “too much” and what should we should actually be eating come up, it can get pretty confusing.
High Intensity Interval Training (HIIT) is all the rage, for a very good reason, it’s a great way to exercise. BUT, only if you can tolerate it, otherwise it will cause more harm than good. Proper types and levels of activity are about balancing the benefit with the risk of injury.
Even getting the proper amount of high quality sleep isn’t as straightforward as it may seem.  Finally getting your solid eight hours may be counterproductive if it’s accomplished by sleeping until 10 am on Saturdays and Sundays.
The optimal formula for each of us is not only different because we are individuals, but also changes as our bodies change.  Age, chronic illness, childbearing, nutritional status are just a few of the factors that impact what our bodies need right now to be truly healthy. And, yes, I believe you can optimize your health even with a chronic illness.
Look, I know you read the books, you listen to the podcasts, you are so ready to make a change in your life, but you still have questions and there are still some things that you’re unsure of. Let’s clear up the confusion.
You don’t have to figure this out on your own. And most importantly, you don’t have to end up with a diagnosis.
This is an opportunity to take charge and turn your health around. I’d love to share the journey with you.

Cyndi Lynne

Pre-Pre-Diabetes Q & A (Part 2 1/2)

Pre-Pre-Diabetes Q & A (Part 2 1/2)

This was to have been the final segment of a three-part series.  Part 1 is here and Part 2 is here.
BUT…the comments from the first two segments have convinced me that I need to pause here and do a Q & A.  So here are the top 5 comments and my thoughts.
“My sugar [level] was 110, but my doctor didn’t say anything about it.” Doctors have become quite accustomed to seeing abnormalities in lab values and many do not address levels that don’t dictate medical (prescription) intervention.  This is very similar to the standard medical approach to overweight and obesity.  Many physicians won’t bring up excess weight of “only” 20-30 lbs unless the patient specifically asks about weight loss. Even physicians are sensitive to the issue offending patients and in many cases they can’t offer a real solution, so they don’t bring it up. Additionally, in the presence of  multiple abnormal lab values, other areas of concern can be perceived as more critical and/or easier to address.  For example, elevated cholesterol levels can easily be address with “dietary advise” and a prescription.  If you’ve been following my work, you know that cholesterol is not the enemy and addressing blood glucose levels will have the most significant impact on overall health.
“I don’t really want to go in and get tested because I don’t want to take drugs.” This statement reflects the way that many people feel– completely at the mercy of someones else’s decisions. In spite of popular talk tracks and even the stated mission of healthcare facilities, very few people truly feel that they they are in a partnership with healthcare professionals. And many argue, why bother going to a doctor if you aren’t going to do as he/she says? It’s important to remember that medicine is driven by Standards of Care (and reimbursement codes). Standards of care may dictate that a physician prescribe a medication. For example, certain drugs in certain doses are prescribed for specific cholesterol levels. Even more important to remember is that your decision to take medication is entirely your own. Knowing your body and how it works empowers you and gives you confidence in working with your physician as an active participant in your health. I strongly advocate taking responsibility for your own health. Does it take more effort, yes.  Does it put you in control, yes.  Is it completely worth it, YES!
“I’m not overweight, so I can’t have type 2 diabetes.”  Approximately 15% of individuals diagnosed with type 2 diabetes are not overweight.  Inactivity, poor nutrition and genetic predisposition can lead to metabolic disorders in individuals that may otherwise appear healthy. Although optimizing blood glucose levels frequently leads to optimizing body composition, even greater benefits occur internally through optimizing metabolic health. Developing your optimal health formula means understanding not only your body’s response to glucose, but also to sleep, exercise, stress and many other factors.
“I don’t want a diagnosis of pre-diabetes in my permanent medical records.” This is a very real concern for people. When someone receives a diagnosis (Ha! it sounds like a gift!) they will forever have that diagnosis in their medical records. In the traditional medical paradigm, there is no cure for diabetes, it can only be managed and controlled. So regardless of subsequent normal blood glucose readings, “once a diabetic, always a diabetic.” There is also the affect that being diagnosed with a “chronic” illness has on an individual.  Living daily with the thought “I am diabetic” does not contribute to overall health, in fact it does just the opposite. It can be extremely challenging to feel healthy when you are constantly being reminded that you are sick. Many of my clients have had elevated blood glucose, they make changes in their lifestyle and optimize their health. There is no value in spending emotional energy on a diagnosis for a situation that no longer even exists. There is tremendous power in taking charge of your own health. You can have that power and you don’t need to figure it out all by yourself.
“My doctor said if I just lose some weight, even 10 lbs my blood sugar will improve. But I just can’t lose the weight.”  This is the comment that most frustrates people, especially people that have tried very hard to lose weight, only, in many cases to gain more with each attempt.  This statement is frustrating to me because it is completely backwards!  It is almost impossible for the body to burn fat in the presence of elevated levels of glucose and insulin.  The body is burning the sugar that is needed immediately and then storing the excess–that’s what insulin does, signals the body to store excess energy.  By optimizing glucose levels, the body is able to access fat stores for energy resulting not only in weight loss, but more specifically in fat loss.
Thanks to the folks who are brave enough to share!  I will continue to respond individually as always and when the comments start becoming common, I will share them with all of you.  If you want help optimizing your health after the diagnosis, book your complementary call here.
Together on this journey,
Cyndi Lynne
Pre-Pre-Diabetes (Part 2)

Pre-Pre-Diabetes (Part 2)

Welcome back! I hope my last post inspired you to take a look at your numbers and see where you fall on the blood glucose continuum.  If you haven’t seen Pre-Pre-Diabetes Part 1 you can read it here.

So perhaps you have been diagnosed with pre-diabetes.  In accordance with the standards of practice, you most likely would have been referred to a dietitian or the American Diabetes Association for dietary guidelines.  And faithfully following these guidelines, including eating whole grains, lean meats, starchy vegetables and non-fat milk and yogurt will almost guarantee that you will develop diabetes.

Or perhaps you were curious, like I was, picked up a glucose monitor and tested your blood only to find that you weren’t spending as much of the day under that 85mg/dl as you would like. Remember, 126mg/dl is the diagnostic value for type 2 diabetes, 100-125mg/dl is considered pre-diabetes, but research has shown that levels below 85mg/dl correlated to the best long term health.  Now what do? Research!

I started reading everything I could find on the causes and management of elevated blood glucose levels.  Ironically, the massive amounts of information available in print and on line make sorting through all of it the real challenge.  What I found, boiled down to two schools of thought:  The entrenched, ever repeated American Diabetic Association dogma and “alternative” health sites. This dichotomy left me feeling stuck. I could play it safe and follow a standard of care, blindly, which meant ignoring so much of what I had already learned– so much of what was starting to make practical sense to me.

Or I could “go it on my own”, and take full responsibility for my health. I didn’t want to manage a disease, I wanted to be really healthy for a long time.  And although this take-charge option appealed to me,  I couldn’t help but feel a bit hesitant.  What if I made a mistake? How would I be judged if I needed medical care at some point? The real irony being that, in my experience, people are judged less for their poor health decisions like smoking than they are for choosing a nontraditional healing path.  I also wondered if I would have the energy to take control of my health and deal with family and friends who choose differently? A support system can be really critical.  And on top of it all, I’d spent years as a nurse in the traditional medical system, those entrenched ideas don’t die easily! I had encouraged low-fat, low sodium diets and tried and struggled with them myself. I realized I couldn’t keep doing the same thing and expect different results. I had to take the leap.

I took control of my health and haven’t looked back.  I learned exactly what causes my blood sugar to rise and how to maintain consistant levels.  I learned exactly what causes my body to store fat and to burn it. And most importantly, I learned that there wasn’t some secret formula out there that I could read or buy.  The secret formula was unique to my body. Optimal health is not one-size-fits-all.

Discovering your own optimal health formula is the critical piece missing from so many programs. We may all start out with similar body function and chemistry, but through years of living, each of us develops our own imbalances and subsequent health issues. That’s why the Doctor-approved, best selling diet and exercise plan that works so well for your sister or your friend may not do a thing for you and may even be harmful.

Choosing differently is the only way to get a different result.

I work with three types of people:  Those who have been diagnosed with diabetes or pre-diabetes, who don’t want to spend the rest of their lives on medication. Those, like myself who had a suspicion that they may have something going on metabolically and people who have tried diligently to lose weight, aren’t able and somewhat fearfully wonder if something more is going on in their bodies.

If you are reading this and thinking, this all sounds so familiar!  Let’s talk.  You don’t have to figure this out on your own. You don’t have to end up with a diagnosis. You don’t have to spend years doing research to learn that there are other options when it comes to reclaiming your health.  This is an opportunity to take charge and turn your health around. I’d love to share the journey with you.

Cyndi Lynne

COMING SOON: Pre-Pre-diabetes (Part 1)

COMING SOON: Pre-Pre-diabetes (Part 1)

Have you ever wondered how medical diagnoses are developed?
A diagnosis of Type 2 Diabetes is widely accepted and understood. Individuals with Fasting Blood Glucose (FBG) levels >126mg/dl or 7 mmol/L receive a diagnosis of Type 2 Diabetes.
FBG levels are considered normal when they are < 100mg/dl.
So essentially that leaves a group of individuals whose FBG was between 100 and 125mg/dl who were not within “normal” range and yet do not qualify for a diagnosis of Type 2 Diabetes.  So, a diagnosis of Pre-diabetes is created.  The reason a formal diagnosis is so important in the medical community is that a diagnosis is tied to a billing code for reimbursement as well as standards of practice that drive treatments and medications which, in turn, are also tied to reimbursement codes.  You can probably see where this is going.
So here is the real health question:  What is so special about the “normal” level of 100mg/dl?  Really, nothing.  It is a somewhat random value, set, then revised years ago.  It is used as a basis to determine whether treatment is warranted or not.  And although it may be considered “normal” from a diagnostic or statistical standpoint, it is not necessarily an positive indicator of current health or a predictor of future health.
In fact, fasting levels of < 85mg/dl seem to predict much better longterm positive health outcomes.
This study showed that those with fasting plasma glucose levels of 95 to 99 mg/dL, (within normal range) were more than twice as likely to develop diabetes as subjects with glucose levels < 85 mg/dL .
This study showed that there is a progressively increasing risk of heart disease in men with FBG levels > 85 mg/dL, as compared to those with FBG levels of 81 mg/dL or lower.
So although the title of this article is a bit tongue-in-cheek, it’s not entirely so.  Remember doctors are looking for a dis-ease that they can diagnose and treat, and in order to be treatable (and reimbursable) a dis-ease needs a name. So, if the trend continues and doctors begin to realize that even a FBG of 100mg/dl is not ideal, Pre-Pre-Diabetes may just be the next big thing.
The good news:  there is no need to wait for the medical model to catch up with optimal health practices!
What is your fasting glucose level? Are you in that 85-99mg/dl range?  Have you been diagnosed with Pre-diabetes?  Are you trying to sort out what this means for your health and what actions you need to take?
If you’re resigned to having diabetes or are looking for the magic pill, you won’t find what you’re looking for here.
But, if you want optimal health and you want to take action before you end up with a diagnosis, I can get you on the right track. And, if you’ve already been diagnosed, know that pre-diabetes is completely reversible with the right plan.  Message me here or set up a call and start to take control of your blood glucose and move towards optimal health.
 Watch for the next segment on how current treatments and dietary recommendations can actually accelerate the progression of the dis-ease.
How do you want to Feel?

How do you want to Feel?

How do you want to feel? “Good”, I hope, “great”, maybe “healthy”. These are typical responses I get when I ask my clients that one little question. But when they are pressed to go deeper, the responses shift to what they need to do, or what they don’t want, and the feeling is often left out. “I want to lose 30lbs”, “I worry about becoming diabetic”, “I just want the pain in my hips to stop.” “I want to try yoga, but I don’t know how to start.”

When we lose track of what we want to feel and experience, we are often left with a list of shoulds. And we start shoulding all over ourselves. I should lose weight, I should exercise, I should start running again, I should meditate, I should eat kale, I should, I should, I should…and then we don’t. Because should rarely comes from a powerful or constructive place in our psyche. Should automatically creates a conflict between what we want and what we perceive is the appropriate course of action. And conflict is exhausting.

This shoulding is supported by the messages in health an fitness magazines and popular media. Do any of these recommendations sound familiar to you:

  • Pick a physical activity that you think you should do, start doing it, (Don’t worry if it’s suitable for your current state of health and fitness). “Anyone can start running, all you need is a pair of shoes.”
  • Set a goal to do a certain number of minutes, reps or miles per the published schedule. (Don’t deviate or you won’t meet your goal.)
  • Push through the pain. Pain is just the body ridding itself of fear…wrap it, tape it, wear a brace, just keep working toward your goal.
  • Get up earlier, stay up later…whatever it takes to make this goal.
  • Ignore your hunger, eat six small meals a day (everyone?).Don’t let yourself get hungry…

*Become frustrated, or worse yet, injured (because that goal is in no way tied to how you want to feel, in your body or in your life). Give up.

Okay, that last one is my addition, because this is what I see and hear when clients come into my office. Beside the injury that brings them in, they are tired from over exercise or incorrect exercise, hungry from restricting calories and fat and frustrated because they have tried so hard. Often they simply want to give up on trying to get healthy.

So we start with the question: how do you want to feel? Yes, we lead with the heart. Our bodies are amazingly tuned to want to feel good. For example, our bodies want to move and if they are well rested and properly nourished, they will move naturally. And the more we move, the more we seek out ways to enjoy new types of movement, movement that our body will crave and we will actually look forward to doing. What does your body really want to eat? Does your mind want that for your body or are there food addictions causing your mind and body to be misaligned? Food is nourishment, medicine and part of our social structure.How does your food make you feel?

You deserve to feel good. You deserve to have all of the time and effort you expend lead to what you truly want to feel and experience. You don’t have to be injured to make this shift!

In a short call we can determine how you really want to feel and what the first steps are to get you there!
If you recognize this cycle and are ready to choose something different, let’s chat.


11 Ways to Drop the Guilt and Enjoy the Holiday Celebrations

11 Ways to Drop the Guilt and Enjoy the Holiday Celebrations

My clients often speak tentatively about their upcoming parties or events. They are a bit sheepish describing the amazing restaurant or family chef, expecting me to caution them not to overdue.  So they are often surprised when I say “That sounds fabulous, enjoy.” or “Be sure and check out the wine list, I hear it’s great.”
Life is about enjoyment.  It’s about experiences.  And food and drink are some of the most commonly shared experiences we can have, especially around the holidays.  Many of the traditions we enjoy are focused on food. So how do we navigate the minefield from Thanksgiving to New Years and still stay healthy?
  1. Say YES, to the events you really want to attend, decline the rest.  If you feel ambivalent about attending, you will certainly feel conflicted about what you consume during the event.
  2.  If you are invited out for a meal, remember it is only one meal.  Maintain your normal pattern the rest of the day.  There is a tendency to skip breakfast or lunch to “save up” for dinner, but that usually back fires.  It’s more difficult to make good choices when you’re really hungry.
  3. During a dinner party or event, choose items that you really want to eat. We often eat what we think we should eat, and then eat what we want to eat.  Keep it simple, eat only what you really like.
  4. After the event, return to your normal healthy routine.  If you don’t have one, get one!
  5. Unless you have food sensitivities or allergies, go ahead and indulge in those most prized treats. If you only get your grandmothers sugar cookies once a year, enjoy a couple. If cranberry relish is a favorite, now is the time. If Christmas Day lasagna is a family tradition and you love it, great.
  6. Slow down and really taste your favorite foods.  Notice the flavor and texture, revel in it.  No guilt, pure joy.
  7. If you notice that an old favorite doesn’t taste as good as you remember, don’t finish it.  Perhaps  the memories associated food may have been what you enjoyed, more than the food itself.
  8. Realizing that you are free to eat what you like can reduce the stress of attending parties and events.That’s the same stress that often causes us to overeat.
  9. Eat with intention.  Pause and set the intention to enjoy the food, let it nourish your body and warm your soul.
  10. Feel gratitude for the food and the hands that have prepared it.  Your hosts are sharing their best with you.  Appreciate the thought and gesture, even if it is not your usual cuisine.
  11. Skip the regret.  When you look back on the evening before, remember the conversations, the time spent with friends and family and the wonderful meal with pleasure.  Regret will not change what has already happened. You are always free to make alternate choices next time.
If you set the intention to enjoy this holiday season and all it has to offer, your behavior will be consistent with your plans and expectations.  That is the perfect recipe for joy.
To your best holidays ever,
Cyndi Lynne
PS, if you don’t have a healthy routine that you can return to between holiday events, click here.  We still have time to put a plan in place.