That Ship Has Sailed: Guilt and Your Health

In the not so distant past the main mode of transportation for worldwide packages and goods was by ship. If, for some reason, you wanted to send a package to the Far East you would rush down to the shipyards to find a vessel headed in that direction. And if you just happened to show up a few hours after the only boat headed that way left you were out of luck for a month, perhaps two. The clerk would inform you “that ship has sailed” much to your chagrin. At this point a person could do one of two things. They could either wallow in misery bemoaning the missed boat or they could endeavor to be timelier and prepare for the next opportunity to send their package. The former’s mental outlook locks them in negativity while the latter’s set them up to move forward positively.

Guilt is defined, in part, as an emotion that occurs when a person feels that they have violated a moral standard. As members of the ever growing world society we should appreciate the guilt associated with pangs of conscience when someone does something wrong. It helps to keep this world from plunging into total chaos. However, chronic guilt has gripped many people causing great mental and physical anguish. The anguish that is caused leads to stressed bodies, minds and families causing a dizzying downward spiral that some sadly never pull out of.

How Guilt Affects Us

Guilt has some very specific physiological effects on the body. These effects can foster very negative health outcomes if left unmitigated:

Adrenal Fatigue – Guilt feelings, especially those that are unresolved, raises the levels of a stress hormone called cortisol. Stress through guilt puts constant demand on the adrenal glands which produces cortisol and they eventually “burnout”. This can lead to fatigue and in some cases it is so extreme that some cannot get out of bed for more than a few hours at time. It also causes other organs in the body to over work eventually leading to their burnout as well.  

Headaches and backaches – One of the initial symptoms of chronic guilt is muscular tension. This usually takes place in the lower back or in the neck region. Tense lower back muscles causes backaches and tense neck muscles can really make the head ache something terrible.

Anxiety and depression – In addition to the fatigue experienced because of adrenal fatigue guilt increases anxiety and depression which in itself leads to more fatigue and general body aches. When one is achy and tired all the time depression increases and so does the feelings of fatigue causing a vicious downward spiral of poor mental and physical health.

In the next article we will explore ways of overcoming guilt to help foster a better mental and physical outlook on your life.

Diabetes - A 21st Century Scourge: The Tests You Need

Diabetes reversal requires a holistic approach and as such it requires a higher level of knowledge about one's body and mind. Part of that increased knowledge is getting accurate information about what is going on in your body. Many test exist that can help diabetics keep accurate track of their progress on the path of diabetes reversal. Listed below are several key test that could be utilized based on individual needs.

The Tests

•  HbA1c Test: measures inflammation and would be used as a gauge for progress and necessary adjustments along with the C-reactive protein test
• Gallbladder Function: poor or no gallbladder function inhibits metabolizing fats disrupting metabolic processes. Products such as Ox bile can assist in breaking down dietary fats
• C-reactive Protein Test: measures the amount inflammation in the body which hinders weight loss, increases weight gain and sets up insulin and leptin resistance.
• Thyroid Blood Test: to assess proper thyroid function to eliminate it as a cause of weight gain or difficult weight loss
• Adrenal gland function: to assess proper adrenal gland function to eliminate as a cause of weight gain or difficult weight loss. Adrenal fatigue is associated with excessive stress
• Indirect Calorimetry: measures the absorption of oxygen, carbon dioxide production and the respiratory exchange rate for an accurate gauge of the body’s metabolic processes at rest
•  ALCAT or Sage food sensitivity testing: food sensitivities contribute to inflammation and weight gain
• Yeast/Candida Testing: Candida increases appetite and cravings and must be mitigated for sustained weight loss
• Vitamin D₃ levels: normal range is greater than 32 ng/ml however 50-100 ng/ml is optimal for great health and diabetes reversal (aids with insulin secretion and preventing or reversing insulin resistance)

To be clear not every test need be done. Individual assessment is necessary to know what to keep an eye on so be sure to seek the advice of a trusted healthcare professional.

Diabetes - A 21st Century Scourge: Phase 2 Approved Food List

Admittedly the Phase 1 part of the plan is restrictive to say the least which is why it is designed to last just 4-6 weeks at a time. The benefit is extensive, however, allowing for an appropriate jump start to any anti-diabetes campaign. At some point it becomes necessary to transition to Phase 2.

The second phase of this plan is meant for lifelong changes to eating habits that will nourish the body and sustain your efforts to reverse or significantly mitigate diabetes. The first thing you will notice is the increase in the variety. The uptick is based on the increased likelihood that your metabolism is either higher or in much better working order after following the phase one program. The phase 2 food chart gives the recommended amounts of each food category that should be consumed during any particular meal.

The focus of every meal is to be as healthy as possible. Limit meat portions especially red meat which should be kept to no more than 18-22 oz. per week. Lean meats such as fish, elk, lamb, and turkey should be your focus. You may also find it helpful to have one or two of your meals be vegetarian based limiting your meat consumption to one or two meals a day.

Eating Out

Extreme care must be taken when eating out. Your diligence is required when ordering for many reasons. One, the ingredients used to create meals in most restaurants will be inflammatory and have the potential to set you back in your goals. Second, portion sizes are almost always two or three times larger than what is recommended for consumption at one meal. You may find it helpful to decide in advance that you will only consume ⅓ - ½ of what your ordered and ask for a box to pack it in in advance. Remember to eat slowly and savor each bite. This will help you feel satisfied without overeating.

When ordering salads order dressing on the side and stick to vinaigrette style dressings. Soups should be broth based. Avoid cream based soups as they are loaded with rancid oils, fats, and calories. Soups with lentils and beans will be far more filling with fewer calories. If having a meal that consist of only soups and salad be sure to have some fiber handy to help you feel full after the meal if necessary. This will help you not succumb to the temptation of ordering additional food. 

Desserts

Having a tasty treat with a meal or as a snack is always tempting but there are some things that must be considered. If you have reached your waistline goal and your blood sugar is under control then partaking from time to time shouldn't be a problem. If at all possible, though, save dessert for special occasions and rare treats. Your focus is to not go back to what you are trying to leave behind. When you do have dessert be sure to consume some fiber in the form of a supplement to help lower the glycemic value thus avoiding a spike in blood sugar and insulin production.

 Meal Planning

Plan your meals on a weekly basis. Shopping and preparing your meals on a day that is convenient for you is a great way to ensure success on your journey. The food chart provided will come in handy in assisting you in this process.

Approved Foods for Phase 2

Legumes, Beans and Starches (Servings are 1/2 cup for women and 1 cup for men)	Cereals (with unsweetened almond milk or unsweetened coconut milk)	Low Glycemic Fruit (1/2 cup servings)	Vegetables (at least 1/2 cup or more women and 1 cup or more for men)
●     Beans: kidney, lima, navy, pinto, red, black ●     Black-eyed peas ●     Green peas ●     Butter beans ●     Chickpeas (garbanzo beans) ●     Green beans ●     Lentils ●     Yams ●     Sweet potatoes	●     Old fashioned oatmeal or steel cut (1 serving for women, 1-2 servings for mens)	●     Blackberries ●     Blueberries ●     Raspberries ●     1/2 grapefruit ●     Granny Smith apple ●     Kiwi ●     Strawberries	●     Asparagus ●     Bell peppers ●     Broccoli ●     Brussel sprouts ●     Butternut squash ●     Cabbage or sauerkraut ●     Carrots (1/2 cup, raw only) ●     Cauliflower ●     Celery ●     Collard greens ●     Cucumbers ●     Eggplants ●     Lettuce ●     Okra ●     Onions ●     Spinach ●     Squash ●     String beans ●     Taro ●     Tomato ●     Turnips ●     Watercress ●     Zucchini

Approved Foods for Phase 2 Cont.

Lean Proteins (Dairy) - Dairy is best avoided but limited quantities of the following is ok.	Lean Proteins (Meats) - 2 to 6 oz. for women and 3-8 oz. for men	Healthy Fats (two servings per day, none at dinner)	Oils (two servings per day, none at dinner, do not heat)
●     Cottage cheese, plain-non fat ●     Cream cheese ●     Low-fat Greek yogurt, plain or vanilla ●     Eggs (pastured center or organic) - two to three large eggs or one yolk and three egg whites	●     Beef, organic extra lean. Limit red meat consumption to 18 oz. per week. ●     Buffalo, bison, elk, caribou, venison, goat, ostrich ●     Chicken and turkey (remove skin) ●     Turkey sausage ●     Turkey bacon ●     Fish, wild caught (cod, flounder, haddock, herring, halibut, mahi-mahi, sea bass, perch, snapper, tongol tuna, orange roughy, tilapia, salmon, trout, sardines, mackeral	●     Almond butter (2 tablespoons) ●     Almonds (about 18 almonds, 1 oz.) ●     Organic peanut butter (2 tablespoons) ●     Peanuts (1 oz.) ●     Pecans (1 oz.) ●     Cashews (1 oz.) ●     Avocado, fresh (1/2 cup ●     Guacamole (1/3 cup) ●     Hummus ●     Pumpkin seeds (2 tablespoons or 1 oz.) ●     Sunflower seeds (2 tablespoon or 1 oz.) ●     Flaxseeds (3 tablespoons or 1 oz.)	●     Organic cold-pressed olive oil (1 tablespoon) ●     High-oleic sunflower oil (1 tablespoon) ●     Cold-pressed peanut oil (1 tablespoon) ●     Cold-pressed sesame oil (1 tablespoon) ●     Cold-pressed avocado oil (1 tablespoon) ●     High-oleic safflower oil (1 tablespoon)

	Cont. Lean Proteins (Meats) - 2 to 6 oz. for women and 3-8 oz. for men
	●     Lean pork (limit pork consumption to one serving per week) ●     .Shellfish (wild caught if possible) - Limit consumption to 1-2 servings. (shrimp, crab, lobster, scallop, oysters, mussels)