Tag Archives: diabetes

Mildly Medicated: Musicians Find Hope and Possibility After Diagnosis

By Jenna Basile of Mildly Medicated

Jenna Basile is the Bassist of the Modern Rock Band Mildly Medicated. What do you get when you combine a lead singer with Hemophilia, a guitarist with ADD, a guitarist with diabetes, a bassist with Tourette’s, and a drummer on HGH therapy? You get the modern rock band Mildly Medicated. Against all possible odds, these uniquely talented young musicians from Monmouth County NJ found each other in 2012, all unaware that each of them had medical issues.  It was only until they were discussing possible band names that they all realized that they shared a commonality.

I’m going to start this story backwards.  I can assure you it ends well, and I have found peace, love, and acceptance. I have forged a family out of people who were once strangers, I have found my passion, my defining life force, my balance. The road to all this enlightenment and nirvana was not exactly an easy one to walk as there were many obstacles in my way and many forks where decisions had to be made. Let’s back uScreen Shot 2016-04-07 at 8.22.08 AMp a little a put ourselves about 4 years ago. I was a young female going through my really awkward stage. I wasn’t hideous, but I wasn’t the belle of the ball either. I did not hang with the “popular kids” and my father spent long hours as an investment banker in NYC, and sometimes left to live in foreign lands for weeks or months. I took solace in playing music. My older brother was already an accomplished drummer, and it looked like he was having fun, so I decide to follow him and began studying piano. After almost two years, I was pretty decent, although if I was honest with you I don’t think I was truly passionate about the instrument, but I did enjoy the accolades. One night while practicing, I noticed that I was unable to strike the keys with precision. As I continued, I realized that I was losing control of my body as a whole; the movements that were happening were not of my own design. I freaked out and had to be taken to the emergency room. I remember when the doctor walked in after I had taken a battery of tests. Just the look on his face told me that my world was about to change. Continue reading

The WholeTooth: Diabetes testing in the dental office?

dentist

Years ago, when my book on athlete’s nutrition was just published, I gave a talk to my daughter’s kindergarten class on the benefits of eating well. Never too early to start them on the right path, I reasoned. And maybe they would have second thoughts about eating those fried baloney balls for lunch. Throughout my “lecture,”  I felt I had their rapt attention. Gee, I thought to myself, I am really making an impact on these kids. I finished with a flourish, telling them the importance of a healthy diet, not only for their minds but for strong bones and teeth, as well.

Then it was time to answer any questions. A little girl’s hand went up. “Mrs. Michael,” she chirped, still staring intently at my face, “how many teeth do you have?”

So much for my health talk!  “Thirty two,” I said, with a laugh, “and they are in good condition because I also brush and floss and have twice-a-year cleanings and checkups with my dentist.”

What I didn’t tell her was that those appointments were not exactly on my list of favorite things to do. And that holds true to this very day. As my readers know all too well, I am a confirmed hypochondriac whose blood pressure rises to dangerous levels at the sight of anyone in a white coat, even a butcher. (Odd, I know, for a lifestyle columnist and author who hosts a weekly radio show about health!) In fact, to prepare for a recent visit, I tried to reassure myself by thinking, “It’s just a cleaning.” Read: No shots or needles.

So imagine my horror when the hygienist asked if she could poke my finger to get a blood sample to measure my A1C levels and check for diabetes. “Diabetes?” I was incredulous. “In the dentist’soffice?” Turns out, I never made the connection. Continue reading

Why I Sing the Blues: BB King’s Life of Purpose

May 14, 2015 will be a day known for the loss of blues legend BB King.
He shall be known as a man who overcame great obstacles to be known the world around for his moving lyrics and his even more moving guitar playing. Born on a cotton plantation in Mississippi in 1925, King was just 4 years old when his parents split resulted in his being raised by his grandmother. It was under the care of his grandmother, however, that he first picked up the guitar as a teenager. Continue reading

3 Ways to Rewire Your Brain and End Food Cravings

brainonstress

I’m a food addict. We all are. Our brains are biologically driven to seek and devour high-calorie, fatty foods. The difference is that I have learned how to control those primitive parts of my brain. Anyone can this if they know how. In this article, I will share 3 steps to help you counteract those primitive parts of your brain that have you chasing high-calorie, nutrient-poor foods. But before you can update your brain’s biological software, you’ve got to understand why it developed in the first place.

Calories = Survival

The brain’s desire to binge on rich food is a genetic holdover from the days of hunter-gatherers. Given what scientists know today about our early ancestors, it makes sense that our brains are hardwired to fixate on high-calorie foods. It’s a survival mechanism. Eating as many calories as possible, whenever possible, allowed our ancestors to store excess calories as fat and survive lean times. That approach worked well for 2.4 million years, but today it’s making us sick and fat.

That’s because our brains haven’t evolved as fast as our food environment. The human brain evolved over 2.5 million years. And, with the exception of the last 10,000 years, people only ate animals they could hunt and wild-plants they could gather. Imagine if you could only eat what you caught or picked! The variety of foods hunter-gatherers ate paled in comparison to the 40,000 different food items we can buy in the average big-box grocery store today.(1)

No cinnamon buns for them!

And whereas we have easy access to food 24/7, drive-thru meals were not an option for hunter-gatherers. Not to mention that hunting and gathering was hard work. Early humans expended lots of calories acquiring their food, so they needed to eat high-calorie foods to offset the loss. The average hunter-gatherer got up to 60 percent of his calories from animal foods, such as muscle meat, fat, and organ meat, and the other 40 percent from plants.(2)

That balance between protein and carbohydrates in the diet is where the problem lies, but it’s not what you think. Carbohydrates have gotten a bad rap, but they are the single most important nutrient for long-term health and weight loss. But I’m not talking about bagels and donuts. I’m talking about plant foods that more closely resemble what our ancestors ate. Hunter-gatherers ate fruit, tubers, seeds, and nuts. These are whole foods. They are full of fiber, vitamins, minerals and disease- and weight-busting colorful phytochemicals. They also take time to digest. Therefore, they raise blood sugar slowly, which balances metabolism and offers a steady stream of energy. Whole foods have all the right information and turn on all the right genes.

But the past 10,000 years saw the advent of both agriculture and industrialization. And, in the blink of an eye (by evolutionary standards), the human diet got turned upside down. Today, 60 percent of our calories come from things that hunter-gatherers wouldn’t even recognize as food. The bulk of those items—cereal grains, sugary drinks, refined oils and dressings—are simple carbohydrates.(3) The primitive brain sees an endless supply of easy energy. Left unchecked, our bodies pay the price. The result is a two-fronted epidemic of obesity and diabetes in our country—what I call “diabesity.”

3 Ways to Reprogram your Brain

Luckily there are ways to rewire the primitive parts of your brain by making good food choices. Here are 3 ways to get started.

1.) Balance blood sugar.

Blood sugar highs and lows drive primitive food cravings. If you get famished between meals, that’s a sign that your blood sugar is crashing. When blood sugar is low, you’ll eat anything. To better balance blood sugar, eat a small meal or snack that includes healthy protein, like seeds or nuts, every 3 to 4 hours.

2.) Eliminate liquid calories and artificial sweeteners.

Early humans didn’t reach for soda or fruit juices when they got thirsty. Sodas are full of chemicals and high fructose corn syrup. Processed fruit juices are awash in sugar. Try sticking with water and green tea. Green tea contains plant chemicals that are good for your health. And, last but not least, don’t succumb to the diet-drink trap. The artificial sweeteners in diet drinks fool the body into thinking it is ingesting sugar, which creates the same insulin spike as regular sugar.

3.) Eat a high-quality protein at breakfast.

Ideally, you’re eating quality protein at every meal, but, if you need to prioritize one meal, choose breakfast. Studies show that waking up to a healthy protein, such as eggs, nuts, seeds, nut butters or a protein shake help people lose weight, reduce cravings and burn calories.

Ultimately, you may not control your genes, but you do control what and how you eat. Since taking control and changing my diet, my brain no longer caves into the cravings and urgings that seduce the reptilian brain. The most powerful tool you have to transform your health is your fork! Use it well and you will thrive.

References:
(1) “What to Eat,” Marion Nestle, p 17
(2) “Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets,” L
Cordain, et al American Journal of Clinical Nutrition 2000; 71
(3) “Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets,” L
Cordain, et al American Journal of Clinical Nutrition 2000; 71

 

Originally published on my website, DrHyman.com

10 Ways To Ditch Your Cravings for Sugar, Salt, and Fats

medusa

According to a recent article in the New York Times, “Food Corporations Turn to Chefs in a Quest for Healthy Flavor,” Big Food companies like PepsiCo, Kellogg’s, and even fast food giants like Taco Bell, are changing their ways in response to the increasing public demand for healthier food options. To improve their image as healthy food manufacturers, Big Food corporations have called upon top chefs to help them create healthy menu makeovers, infusing real, fresh, whole food into old recipe favorites.

Why is this happening now? Intense pressure brought on by politicians and their constituents (you and me!) has given these food manufacturers no choice but to respond to the public outcry for healthier food. It’s no longer enough for these companies to earn a profit by selling food that tastes good. People are beginning to use the power of the pocketbook to show these companies that the food they sell must also be nutritious.

That’s because people everywhere are waking up. They are beginning to see the dangers of genetically modified ingredients and all the sugar, salt, and fats hidden in our food supply. From fancy restaurants to fast food chains, chefs are catching on that people want their food to make them feel good, not just while they are eating it but hours, days, and years afterward.

Really, this news shouldn’t make the headlines. This is common sense! Paying for food that makes us sick is as crazy as shooting ourselves in the foot. It just doesn’t make sense.

Big Food is finally getting the message and getting on board.

But remember, no processed or fast food option will ever be better than a healthy home-cooked meal. The best way to ensure you are eating the highest quality, most nutritious food possible is to prepare your own food in your own kitchen. We are all chefs. You don’t have to be trained at Le Cordon Bleu to know your way around a kitchen. You just need a little knowledge, some imagination, and a sense of adventure.

A desire for real food is a fundamental part of our basic biological blueprint. Given the chance, our taste receptors will naturally gravitate toward the inherent sweetness found in vegetables, fruits, and even nuts and seeds.

So, how do you reprogram your taste buds to ditch the cravings for sugar, salt, and fats? You can start by eating real, fresh, whole foods. Avoid fake, commercialized foods that come in convenience packages or are made in a lab.

Here are 10 more tips to get you excited about ditching the sugar, salt, and fats:

  1. Sauté or roast your veggies to bring out their natural sweetness. Properly searing your chicken or meat brings out the inherent sweetness by way of the Maillard reaction. This is a fancy name for what happens when you create that nice, brown crust on your meat. Want more cooking tips like this? Check out The Blood Sugar Solution Cookbook!
  2. Play with herbs like cilantro, parsley, dill, basil, and oregano to add flavor and phytonutrients! Finish a meal by adding fresh herbs before plating or serving. This last-minute addition kicks the flavor up a notch!
  3. Healthy fats found in avocado, coconut, and tahini not only increase the flavor of your meal, they also add that creamy, luscious texture found in many rich foods. See for yourself just how healthy and tasty desserts can be by trying my Dark Chocolate Silk Pudding from The Blood Sugar Solution Cookbook!
  4. Try creating a savory, umami (Japanese for “delicious”) flavor. Add moderate amounts of tamari, umeboshi plum paste, balsamic vinegar, tomato paste, dried mushroom, or sea vegetables to your next stew, soup, sauce, or stir-fry.
  5. Cinnamon, allspice, nutmeg, clove, ginger, and even cayenne or chipotle pepper powder are all extremely flavorful additions to a meal. Spices like these excite your taste buds and grab your attention. This is helpful, because, as studies show, when we are focused on actually tasting our food rather than mindlessly gobbling it up, we actually need less food to feel satisfied.
  6. Befriend some kitchen must-haves like real vanilla extract or vanilla bean or coconut butter. Or use common, every-day foods like lemons in some creative ways. For example, use lemon zest to add real zing to any meal!
  7. For the most flavor, eat seasonally and locally. Canned or packaged foods or foods that have traveled great distances in the back of a truck just can’t compare to the succulence of a fresh piece of locally grown fruit.
  8. Check your hydration. Digestion starts in your mouth with your saliva, which helps us taste all the magnificent flavor in food. If you are dehydrated and not producing enough saliva, you won’t really be able to enjoy your food.
  9. Check your medications. Believe it or not, most medications interfere with the body’s ability to taste and smell. Some of them can even create an unpleasant metallic taste in the mouth. Wondering how you might decrease the number of pills you take? Learn more about functional medicine.
  10. Got nutrition? Nutrient deficiency is an important cause of improper taste perception. A lack of certain vitamins and minerals can markedly impair your ability to smell and taste food. Most Americans have several nutrient deficiencies, but there is one in particular that can especially keep you from enjoying your next meal: zinc. Try adding foods like oysters, pecans, sunflower seeds, and lentils to increase your daily intake of this important mineral. Try the recipe for Hearty Lentil Soup from The Blood Sugar Solution Cookbook. If you are deficient, you might also need to take a zinc supplement. Work with one of my nutrition coaches to ensure your nutrition status is up to par.

* * *

For more ways to use your kitchen to take back your health, check out The Blood Sugar Solution Cookbook. Get tips and tricks for making healthy and tasty meals. Learn what foods you should eat to boost your metabolism, balance your blood sugar, and lose weight. Try more than 175 tasty recipes that appeal to a variety of budgets, taste preferences, health goals, and lifestyles.

Originally published on my website, DrHyman.com.

Can Fish Oil Cause Prostate Cancer? (Part 2)

Pills vitamin supplementsClick here for Part 1!

Consider the Japanese

If it is true that taking fish oil or raising your blood levels of omega-3 phospholipids increases risk for prostate cancer, then why hasn’t this been a problem for Japanese men? They certainly eat their fair share of fatty fish and have done so for generations! The Japanese (and other fish-loving cultures) have been studied many times to test this hypothesis, and guess what? Males in Japan, while having some of the highest levels of EPA and DHA, also have some of the lowest rates of prostate cancer. Only in the most recent studies have Japanese men been shown to have an increase in prostate cancer. Could it be that, as the Japanese begin to abandon their traditional diet of fish, seaweed, and other sea vegetables for the typical SAD (standard American diet, high in saturated fat and linoleic fatty acids), their risk of prostate cancer rises?

It seems that for every claim against fish and fish oil, there are several studies that confirm their benefits. One study, Consumption of Fish Products Across the Lifespan and Prostate Cancer Risk, showed that high blood plasma phospholipids was protective against prostate cancer when fish oil was consumed. Another study showed that omega-3 fatty acids protect against death caused by prostate cancer. And what about the effect of fish oils on the outcome of prostate cancer in men with elevated PSA levels? Again, the literature shows that EPA and DHA have no negative effect.

Personalized Medicine

It’s important to stop and remember that each person has a unique inner ecology and external environment. Contributing factors, such as exposure to environmental toxicity, poor nutrition, and other lifestyle variables, as well as genetics, all play a role in the development of cancer. It’s a complicated disease, and it would be a good idea to pause and look at the whole picture before drawing any major conclusions.

The simple fact is that countless studies have proven the health benefits of eating a diet rich in antioxidants and fiber from fruits and vegetables. And just as we all know that eating your veggies is good for your health, we are now beginning to prove similar health benefits from including healthy fats in your diet. (For more information on how to increase your intake of healthy fats, please see my discussion here). We also know that limiting omega-6 fatty acids and increasing omega-3 fatty acids has been shown to reduce the risk of diabesity in Western cultures.

So, before we toss good medicine aside, we need to examine carefully the factors that contribute to imbalances in the body. We need to assess what we do know and keep asking questions about what we don’t.

We know that a whole foods-based diet, rich in fresh, nutrient-dense fruits and vegetables, healthy fats, and lean protein, does make a positive difference in health outcomes. We know that high-quality, purified fish oils are best. We know that a balanced and varied diet is key for maintaining good health. And we know that moderation is the key to a healthy and sensible relationship to food. Any diet or program promoting an extreme is not realistic, sustainable, or even remotely healthy. Remember, the “dose makes the poison,” so just the right amount—and not too much—will allow you to reap the intended benefits. In the case of fish oil, 1-2 grams daily is appropriate for most people, though some of you may need more. I strongly suggest you work with a trained functional medicine practitioner to help you determine the appropriate doses you need, not only for fish oil but for all supplements. My nutrition coaches are here to help you transform general guidelines into personalized solutions.

So, where do I stand on whether fish oil causes prostate cancer?  I’ll be eating sardines in my salad for lunch tomorrow, and I’ll be taking my daily fish oil supplement with my dinner tonight. And I hope you will be too!

Now, I’d like to hear from you…

Have you been swayed by recent reports to feel that omega-3s can cause prostate cancer?

Will you limit the amount of omega-6 fatty acids you consume?

What are some of your favorite ways to include fatty fish in your diet?

 

Originally published on my website, DrHyman.com.

Can Fish Oil Cause Prostate Cancer? (Part 1)

SalmonWhenever a newly published health study challenges current thinking, you can bet it won’t be long before the news media starts ratcheting up the drama and jumping to conclusions. This is true of a recent study called “Plasma Phospholipid Fatty Acids and Prostate Cancer Risk in the SELECT Trial,” published in the July 2013 issue of the Journal of the National Cancer Institute. This study suggests a higher risk of prostate cancer among men who eat omega-3 fatty acids, such as those found in fatty fish like sardines and salmon or in fish oil supplements.

Because I encourage my patients and readers to get plenty of omega-3s, I want to respond to these reports and offer my answer to the question they’ve raised: can fish oil cause prostate cancer? But first, let’s examine the findings.

What the Study Found

The study, which was conducted at the Fred Hutchinson Cancer Research Center in Seattle, WA, claims a link between increased blood levels of omega-3 fatty acids and increased incidence of prostate cancer. The highest blood plasma levels of these polyunsaturated fatty acids, specifically EPA, DHA and DPA, were associated with the highest risk. The research also showed that higher levels of linoleic acid (or omega-6 fatty acids, which most Americans eat too much of) were actually associated with a lowered risk. This would suggest that the more fish or fish oil a man included in his diet, the greater the chances he would develop prostate cancer. It would also mean that increasing his omega-6 fatty acid intake would be a good idea.

So, have I led you astray by telling you to eat your fatty fish and limit your intake of processed vegetable oils that contain omega-6 fatty acids? Should I warn you against taking fish oil and instead tell you to eat more cottonseed and sunflower seed oils? Let’s look at the facts and decide.

A Closer Look at the Study 

This study used what is called a retrospective case controlled cohort design. Simply put, to make their conclusions, researchers from the Fred Hutchinson Cancer Research Center used data from a previous study conducted in 2011 called the SELECT (Selenium and Vitamin E Cancer Prevention Trial). It’s important to note that the original SELECT study did not have the same objective as this current one.  It wasn’t designed to determine whether fish oil led to prostate cancer. The fact that both studies didn’t have the same goal calls into question whether the old data is even relevant to the new study.

What we can be sure of is that association does not prove cause and effect. If this had been an intervention design study, where half the participants got fish oil and half didn’t and they were followed for 20 years to see if they got prostate cancer, then you can say pretty definitively that they are connected. Bottom line, this type of study does not prove cause and effect. If I did a study on sunrise and humans waking up, I would find 100% correlation, but that doesn’t mean that the sun came up because you woke up. Correlation, yes; causation, no.

Another problem with the study is that the researchers did not address whether the men who were studied got their omega-3 fatty acids from eating fatty fish or from taking supplements. Also, there was no regard for their health status before starting the study. Did they start using fish oil as a therapy once diagnosed with prostate cancer or had they been taking it all along?

And what about the myriad other factors that can lead to the onset and progression of cancer, such as how lifestyle affects genetics? Smoking, nutrition, exercise, environmental toxicity, stress: none of these things were taken into account. It is too simplistic to reduce a disease as complex as cancer down to one trigger. In fact, perhaps we should be asking if these men were exposed to toxins and heavy metals from eating mercury-containing fish, which can cause cancer. Or did the men smoke or drink to excess? Was there a history of cancer in the family? What was their personal health history prior to diagnosis? Were they overweight or obese, and did they have other symptoms of diabesity?

Another major flaw with this study’s design involves the way the researchers got their data. They analyzed blood plasma instead of red blood cells. And they did so with one single blood draw! The conclusions would have been stronger and more reliable had they used red blood cell samples, because those provide a more accurate assessment over the long term (plasma tends to provide only a short-term picture). Because the research was based only on samples of a single blood draw, the red blood cell analysis would have given a better picture of long-term omega-3 intake (a couple months of eating salmon, for example, instead of what happens in the body after a single meal). That’s why I suggest people use the omega-3 index test, which measures levels from within the red blood cells.

Stay tuned for Part 2!

 

Originally published on my website, DrHyman.com

Why George W. Bush’s Stent Should Get Us Talking About Heart Disease

george-w-bushAs you may have heard, former president George W. Bush underwent a heart procedure today to treat a blocked artery. In line with common procedure, doctors inserted a stent, a small mesh tube, to open the blockage and return normal blood flow to the heart. Bush is expected to be up and kicking by tomorrow.

Roughly half a million people in the United States every year have stents inserted, and just over 11% of non-institutionalized adults have diagnosed heart disease. It is the number one cause of death in the United States, claiming nearly 600,000 lives every year.

Bush is 67 years old, a year older than the average age for men’s first heart attacks. Men, in general, tend to have a higher risk for coronary artery disease and heart attacks earlier in life, though genetics, weight, and other heath conditions play a larger role in determining risk. “Metabolic syndrome” is a pre-diabetic condition heavily associated with heart disease, and it is diagnosed when three of the following are present:

  • Abdominal obesity
  • Low HDL cholesterol
  • High triglyceride levels
  • High blood pressure
  • Insulin resistance

Given all of this, are the measures that can be taken to reduce the risk of heart disease? The American Heart Association recommends the following lifestyle changes:

  1. Stop smoking – For more reasons than one, of course!
  2. Maintain a good diet – Including plenty of vegetables, whole grains, lean meats, and high-fiber foods
  3. Reduce blood cholesterol – Through diet, exercise, and, as a last resort, medication
  4. Stay active – To lower blood pressure, blood cholesterol, and maintain a healthy weight
  5. Reduce stress – Important at all ages!
  6. Limit alcohol – Too much can raise blood pressure and add to weight gain

We wish George W. a quick recovery, and we hope this very public incident helps raise awareness about the prevalence and dangers of heart disease. Take measures now to reduce your risk, and stay healthy everyone!

5 Ways to Monitor Your Health with a Smartphone

iPhone 4SWe’ve come to associate our smartphones with unhealthy habits, such as stress, questionable social habits, lack of sleep and not getting enough exercise. But app developers are changing this perception with an abundance of apps to help us eat better, move more and rest adequately. Here are the best ways to turn your smartphone into your greatest health advocate.

Keep Track of Calories

Who has time to count calories? Quit bending your brain and let your smartphone take over. There are tons of apps for this, but the top rated apps are

  • My Fitness Pal
  • Calorie Count by Fat Secret
  • Calorie Tracker
  • Lose It!
  • 40:30:30

These apps include the calorie count of foods you eat, help you track the calories you eat each day, count the calories you burn through exercise and allow you to keep a journal of your progress. The one that’s different is 40:30:30. This unique app helps you keep your nutrition in balance while you’re cutting calories so you don’t neglect important sources of iron, calcium, fiber, antioxidants and other critical nutrients for health.

Compare the Nutritional Value of Foods

Being healthy goes beyond weight. Good, healthy habits include getting all the vitamins and minerals you need. Apps like Restaurant Nutrition allows you to compare the choices offered by restaurants so you can pick something healthy before you sit down to eat. Fooducate is a great app that scans the barcodes of food you’re contemplating and tells you exactly what you’re getting, including calories, fiber, vitamins, etc.

Monitor Diabetes, High Blood Pressure and Gluten

Sticking to a special diet is hard in our world of fast, highly processed foods. Fortunately, there is no shortage of apps for the BlackBerry 10 smartphones and others to help us stay on track. For example, dLife Diabetes Companion allows you to look up diabetic-friendly foods, watch helpful videos, get your questions answered, find diabetic recipes and manage your blood sugar all from your smartphone.

For those managing high blood pressure, there’s Heartwise Blood Pressure Tracker and Heart Pal. The advantage of Heart Pal is that not only does it help you make healthy decisions about your blood pressure, it also keeps your doctor informed of your progress.

Those with gluten intolerance will enjoy the Gluten-Free Scanner, which examines the barcode of foods to determine if it’s safe for you to eat. Find Me Gluten Free helps you find businesses catering to your gluten-free dietary needs.

Get Some Exercise

Staying active is a challenge when work, family and social obligations are so demanding. Apps like Endomondo help you stay social and active by allowing you to connect with your friends from Facebook, Gmail, Yahoo! and other social sites and track each other’s activities by GPS. Fitbit is an app about all things fitness, including calorie counting, how much exercise you get, your weight, heart rate, glucose levels, blood pressure and even sleep. The app is free, but you’ll need to invest in the monitors and other gadgets to take full advantage of Fitbit’s capabilities.

Build Better Sleep Habits

Sleep deprivation affects our mental and physical health. As mentioned, Fitbit One offers some helpful sleep tracking aids. Jawbone Up is an updated release of Jawbone and shows marked improvement over the original. This app can keep track of your sleep habits, such as when you’re sleeping peacefully versus tossing and turning. It also helps with your activity levels and eating habits.

Who knew your smartphone was the ticket to better health?

18 Healthy Snacks to Ensure You’re Never In a “Food Emergency” Again

Marcona AlmondsIt may seem as though we live in a land of plenty. Everywhere you look there are vending machines, restaurants, and stores offering an endless assortment of quick and cheap snacks and meals.

And yet, the reality is that everyday most Americans live in a constant state of emergency. Either they skip breakfast or they put themselves at the mercy of the local coffee chain feeding them high-sugar coffees and donuts or muffins or scones (which sound like a French health food but are really giant sugar cookies). And then, at work, there are bowls of candy and vending machines full of soda and on the way home, there are fast food restaurants and convenience stores luring you in. We live in a toxic nutritional wasteland where finding real, whole, fresh food is difficult if not impossible for most people to find.

What is a food emergency? When your blood sugar starts to drop, you are hard-wired to eat anything (and everything) in sight. To think you can use willpower to control your hunger or cravings contradicts the science of how your brain controls your behavior. The more willpower you use, the more it backfires, eventually. You find yourself automatically overeating and binging or just eating whatever happens to be in front of you.

But there is a solution, a simple, practical idea that most of us never think about: planning and bringing food with us.

If you were a type 1 diabetic, you would not leave the house without your insulin syringe or a packet of sugar. If you did, your life would be at risk. If you had a severe bee or peanut allergy, you wouldn’t go anywhere without your EpiPen. One sniff of peanut dust and you could die without your protection.

While you may not die in an hour, you will get sick and fat and live a shorter, poorer life if you regularly find yourself in a food emergency. You will repeatedly choose poor quality, high sugar, refined foods and eat more than you need.

Emergency Life Pack – Your Food Safety Net

That is why I recommend that everyone create an emergency life pack, a food safety net. Each person has to find their favorite things to include, and the choices are almost infinite. You need to stock your home, your travel bag or purse, your car and your workplace with key rations for any food emergency. What if you didn’t have time to have breakfast? What could you grab for the car? Or if you get busy at work, what can you find in your drawer to get you through the day? Or what is at the ready in the late afternoon if you start to droop?

I definitely recommend including protein snacks, because protein controls your appetite and balances your blood sugar over long periods of time. These are snacks that keep on giving but don’t give that quick rush and crash we get from most “snack foods,” which leave us even more hungry and tired. If you wait until you are hungry, you will make irrational decisions. Just set yourself up to make better choices by having good things around you.

Here are easy-to-make or easy-to-buy foods that you can grab and go anywhere with. We all travel out of the house frequently, and with a little bit of planning and shopping, we can stay healthy and keep ourselves out of food emergencies. Get a few glass containers with lids and Ziploc baggies to put your snacks in. Buy an insulated lunchbox or mini-cooler to put your food in. These are just ideas and you can innovate, but make sure you include food with good-quality protein and fats that are also low in sugar.

Things That Last Forever:

  • Canned wild salmon or sardines
  • Flax or seed crackers (Mary’s Gone Crackers)
  • Jerky (bison, grass-fed beef or turkey—try Krave or Grass Fed Jerky Chews
  • Salmon Jerky (Vital Choice)
  • Nuts and seeds (almonds, walnuts, pecans, macadamia nuts and pumpkin seeds)
  • Nut butter packets (almond, pecan, macadamia nuts—Artisana makes individual packs)
  • Coconut butter packets (Artisana brand is great)
  • Whole food or raw food protein bars (Raw Revolution and LÄRABAR are my favorites)
  • Artichoke hearts
  • Roasted red peppers

 Easy-To-Prepare On-the-Go Snacks:

  • Garbanzo beans with olive oil, lemon, garlic and salt
  • Hard-boiled omega 3 eggs
  • Hummus (Try Wild Garden single-serve packets that last a long time)
  • Cut-up carrots, cucumbers, peppers and celery in Ziploc baggies
  • Apple or pear

Treats:

  • Dark chocolate (70%)
  • Dried figs
  • Dates

Dr. Hyman’s Go-To Travel Food Emergency Pack

When I am on the road, I find it a dangerous place: airports, hotel mini-bars, bad restaurants, food deserts. My health is in jeopardy every time I step out of my controlled environment. So I bring food with me and make it a rule never to eat on planes or in airports (although increasingly, there is edible food in airports—you just have to know how to hunt and gather!). I never leave home without these things, and I keep a good stock in my pantry, so I can just throw them in my bag. They take up little space and pack a powerful nutritional punch.

  • Wild salmon jerky from Vital Choice or Patagonia
  • Grass-fed beef or turkey jerky by Krave
  • Packets of coconut butter and macadamia nut butter by Artisana
  • Raw Revolution protein food bars
  • Organic almonds
  • Organic macadamia nuts
  • Organic dates

For help creating your own emergency food pack, watch my how-to video here. Remember, with a little bit of planning, you can save yourself from food emergencies and stay healthy and well nourished wherever you go.

Now I’d like to hear from you …

What do you like to include in your emergency food pack?

Have you found some good sources of healthy, whole foods even while out on the road?

 

Originally published on my website, DrHyman.com

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