The Staggering Costs of HEALTHCARE

The doctor of the future will give no medication but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease”—Thomas A. Edison (1847-1931)”

 

Yet pharmaceuticals have grown excessively from 2010-2018. 35% to be exact. In fact, in 2019 spending on prescription drugs did US$500 billion.

 

The Administrative burden costs too much

It was estimated that in the year 2019 the administrative cost of healthcare to the US GDP was $265 billion. The statistic is staggering, but there is more. In 2015 the American Academy of Family Physicians did a study. They found that there was a 90% increase in healthcare jobs. Yet those jobs were for administrative personnel. In the 4 years prior to the study, 95% of all hires were administrative personnel. They reported that the average administrative burden of any office was 3:1. That is 3 administrative personnel to every 1 medical provider. 

 

From the 2019 Research the costs were further looked at in terms of waste. That waste is part of the administrative burden. It was reported that the average employee spends 5.5 minutes on the phone per day with clients explaining the EOB from the insurance company. It accounts for a loss of $21.6 billion dollars. 

 

With these calls followed up with calls to the insurance company from the provider office, the burden of cost is $95 billion. And then there is the burden overall. It is reported that the more time that someone works in the healthcare field, the less productivity they have. It is typically reduced on average by 1% per year after the 3rd year of employment. 

 

People who regularly engage with the Insurance companies via phone or written correspondence report 10% less satisfaction and are 14% less likely to engage in the healthcare system. This can actually significantly delay care for more specific diseases like cancer, heart disease and diabetes.  

 

Overall Cost of Healthcare: $3 trillion annually or 28% of the total GDP

To keep that in perspective, only $50 million is spent on Physical Therapy each year. 

 

When Social Security and Medicare started in 1930, the average life expectancy was 58 for Males, 62 females. Currently the average life expectancy is 75 for males, 76 females. The age of retirement is 65 years of age, but many companies are offering retirement earlier as ways to age out more established people who have a higher salary burden to the company.

The cost of Medicare Benefits currently is $709.5 billion dollars and covers 58 million people. 

References:

https://careers.iconplc.com/blog/how-has-the-pharmaceuticals-industry-changed-in-the-last-decade–blog-01142312301
https://www.commonwealthfund.org/publications/issue-briefs/2020/jan/us-health-care-global-perspective-2019?gclid=Cj0KCQjw4cOEBhDMARIsAA3XDRgMlO9jpLc29krIJlv5syhuvP-VbwS-_nKmu0t7BNP5Q1bXKghA7qoaArggEALw_wcB

Best of Greenwood VIllage: 5th Year in a ROW!!! Thank you

Press Release

FOR IMMEDIATE RELEASE

Agility Physical Therapy and Sports Medicine Receives 2021 Best of Greenwood Village Award

Greenwood Village Award Program Honors the Achievement

GREENWOOD VILLAGE April 27, 2021 — Agility Physical Therapy and Sports Medicine has been selected for the 2021 Best of Greenwood Village Award in the Doctors of Physical Therapy category by the Greenwood Village Award Program.

Each year, the Greenwood Village Award Program identifies companies that we believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and our community. These exceptional companies help make the Greenwood Village area a great place to live, work and play.

Various sources of information were gathered and analyzed to choose the winners in each category. The 2021 Greenwood Village Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the Greenwood Village Award Program and data provided by third parties.

About Greenwood Village Award Program

The Greenwood Village Award Program is an annual awards program honoring the achievements and accomplishments of local businesses throughout the Greenwood Village area. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs to generate competitive advantages and long-term value.

The Greenwood Village Award Program was established to recognize the best of local businesses in our community. Our organization works exclusively with local business owners, trade groups, professional associations and other business advertising and marketing groups. Our mission is to recognize the small business community’s contributions to the U.S. economy.

SOURCE: Greenwood Village Award Program

 

Thyroid Dysfunction and Fertility: A wrap on Thyroid

Having a Baby is a Desire of Many,

But what happens with thyroid dysfunction and Infertility?

As described in previous two blogs, the Thyroid controls metabolism, Heart rate, Body Temperature, Sleep Cycles, and cognitive functions. In this final blog on thyroid, i want to talk about an issue that affects 13% of all couples annually.

Infertility

This is defined by the CDC as trying for a period of 1 year to become pregnant without success, in women over the age of 35 it is a period of 6 months (3). It affects approximately 15%  of women between the ages of 15-44. Interestingly, the CDC covers Thyroid, Hypothalamus and Pituitary dysfunction as causes of infertility for men, but not women. If you look at the previous sources sited from previous blogs, Thyroid function is basically essential for life to be sustained. If you can not sustain you, how do you expect to sustain growing another human inside of you?

In a blog from August of 2020, endocrine.web talks specifically about how a pregnancy may be difficult to obtain and sustain with thyroid dysfunction. This can happen because TSH is abnormal, thereby effecting the ovulation cycle. Without ovulation, there is not chance to fertilize an egg. It can also happen because there is a lack of  luteal phase and, even if a woman has an egg fertilized, it will likely not implant in the uterus and be sloughed with menses. If it is not sloughed during the menstrual cycle, the likely hood for miscarriage is elevated due to improper implantation of the egg or developing placenta. (4)

Thyroid Dysfunction in Men

Men have thyroid issues too, and they go undetected typically longer than women. This is primarily because men visit the doctor less often between the ages of 18-35, when a thyroid condition is likely to develop. Many believe that if they have hair loss, it is a family trait, so they don’t look for it as a symptom. They also are less likely to think of brain fog, because we as women have always told them we are better multitaskers. We give men an out for their forgetfulness, lack of ability to complete a task without a list, etc. And Ladies, That is Our Fault! Thyroid Dysfunction in men can lead to oddly shaped sperm, decreased sperm motility and decreased sperm count. All of these things may cause your Man to have increased difficulty helping you to get your family started.

How do we decrease risk of infertility?

Full Thyroid Normal vs. optimal Ranges

If you are considering family planning, and you are looking to conceive, Talk to your spouse/partner about getting a full physical. This is needed for BOTH of you. You should both be evaluated for a full thyroid panel. (see left insert on optimal versus normal ranges).

You should also consider testing for vitamin D3 as 25(OH)-VitD, Iodine, Zinc, selenium and B vitamins. Consider doing a full comprehensive hormone panel like the DUTCH test, which can also test how your adrenal glands are functioning. It will tell you which pathway your estrogen is going,  testosterone total, testosterone Alpha and Beta. The Comprehensive Cycle Mapping test  can also tell you best time during the cycle to try for a baby. This test is part of a DUTCH panel if requested.

Some of these tests will not be covered by insurance, but they are still less expensive than most fertility treatments. The rate of infertility and lost pregnancy due to thyroid dysfunction is reported by infertility.org to be as high as 5% of all persons trying to conceive

What Can I do about Thyroid Naturally? (1)

  1. Take a Quality Muti Vitamin 
  2. Take Extra Vitamin D and Know your levels (25OH-VitD should be between 50-80, 30 is considered normal)
  3. Get 15 Veggies and 5 fruits Daily
  4. Get Enough Protein (1.9kg/pound females; 2.4g/pound males)
  5. Get some Protein from collagen
  6. Sleep 8-10 hours daily
  7. Eat iodized salt
  8. Eat crustaceans (selenium, iodine and zinc all support thyroid).
  9. Eat Brazil Nuts (4/day for selenium requirements)
  10. Get tested Early and Often.
  11. As young as 18 but before age 24. (normally recommended at age 32)
  12. Run a FULL Thyroid panel (most only run TSH and Total Thyroid)(2)

 

  1. 1. https://www.endocrineweb.com/news/thyroid-diseases/thyroid-conditions-hair-loss-help#:~:text=What%20does%20thyroid%20hair%20loss,hair%2C%20and%20eyelashes%2C%20too.
  2. https://thyroidpharmacist.com/articles/need-know-thyroid-disease/
  3. https://www.cdc.gov/reproductivehealth/infertility/index.htm
  4. https://www.endocrineweb.com/thyroid-disorders-fertility

Thyroid Dysfunction: Overall Health Part 2

Thyroid and Hair Loss

Many people start to suffer what is called hormonal alopecia. It is the systemic loss of hair from all over the body with the loss, or gain, of certain hormones. The most common type of hair loss for women is due to thyroid dysfunction. The areas that we typically notice is the thickness of mane hair, or a shrinking ponytail. But, eye lashes coming out and or thinning of the brows, particularly the outer 2/3’s is fairly significant and should be noted. It IS A REASON to have you thyroid tested.

In Many cases, thinning brows, or a slimmer ponytail might be your only true indicator that the thyroid is struggling. This is because the sleep issues in the current day and age are rampant. Devices, job and school requirements and stimulant intake disrupts what we consider “normal sleep”. Since most think 1 bowel movement every 2 days is normal, this may also be missed. (See Previous Blog). Weight fluctuates for many college students and athletes as they exit high school and collegiate sports as well, so that might not be a great indicator.

Why Is my Hair Thinning a symptom?

Because the hair grows sin 4-6 week cycles, If you are not able to maintain growth due to poor thyroid function, you will start to see global sparseness in the hair. The patterns is across the entire scalp, not just the top or the front. It is related because the thyroid controls the ongoing functions that support the system as a whole to remain WHOLE. If you are lacking in nutrients required, you will start seeing hair loss sooner than diagnosis. This is because “Sub-Optimal” levels of thyroid can lead to long term damage.

What Can I do about Hair Loss and Hormones? (1)

  1. Take a Quality Muti Vitamin 
  2. Take Extra Vitamin D and Know your levels (25OH-VitD should be between 50-80, 30 is considered normal)
  3. Get 15 Veggies and 5 fruits Daily
  4. Get Enough Protein (1.9kg/pound females; 2.4g/pound males)
  5. Get some Protein from collagen
  6. Sleep 8-10 hours daily
  7. Eat iodized salt
  8. Eat crustaceans (selenium, iodine and zinc all support thyroid).
  9. Eat Brazil Nuts (4/day for selenium requirements)
  10. Get tested Early and Often.
  11. As young as 18 but before age 24. (normally recommended at age 32)
  12. Run a FULL Thyroid panel (most run TSH and Total Thyroid)(2)

 

  1. 1. https://www.endocrineweb.com/news/thyroid-diseases/thyroid-conditions-hair-loss-help#:~:text=What%20does%20thyroid%20hair%20loss,hair%2C%20and%20eyelashes%2C%20too.
  2. https://thyroidpharmacist.com/articles/need-know-thyroid-disease/

Thyroid Dysfunction: How does over all health affect this?

Thyroid. Weight Gain. Hair Loss

All of these terms fall together when we think about thyroid dysfunction, but there are a lot of reasons why each symptoms is important. There are also many ways to support the thyroid without medicating it first.

The Blogs of the last few weeks had focused on weight management and goals around weight. This can be considered an extension, but for different reasons. The thyroid is the endocrine gland primarily responsible for metabolism. Many don’t know this, but the thyroid gland can control heart rate, sleep cycles, hunger cycles, sweet tooth, salty cravings, and kidney and bladder function. Your thyroid also can have an impact on mental clarity, focus, memory and mood. (1)

HPA-axis: Health in balance

The thyroid, anterior pituitary gland and hypothalamus create that HPA axis in conjunction with the adrenal glands and are a self regulatory system for maintenance of glandular function and hormone production in the body. The HPA axis is stimulated primary by signals released from the liver. When given the right stimulus, with all the available nutrients in surplus, the system is flawless. IF there is a lack of nutrients, or there is toxic load increase in the liver, the system hits some bumps. Those bumps can cause major health issues.

Hypo- Low Thyroid:

This condition occurs for many reasons. There is a subclinical hypothyroidism that many times goes undiagnosed until a problem arises, but is often still last to be treated. People with hypothyroid often suffer feeling cold all the time. They have cold hands and feet, even if it is 100 degrees outside. Bradycardia, or a rather slow heart rate at rest is also a symptom. Now many athletes have bradycardia, but most don’t also feel cold all the time. slow heart rate at rest is looking at someone who drops often into high 40s or low 50s after being at rest lying down for 10 minutes. Weight gain is a symptoms of low thyroid. Constipation. This, as discussed in the last blog, is a huge factor. Many think not voiding fecal matter for 1-2 days is normal. IT. IS. NOT. People also often feel tired, lack of desire, lack of motivation.

Hyper- Fast or high Thyroid

Some might think this is what they want. I can introduce you to a few people who can tell you that if this persists longer than a month, you want it to stop. Tachycardia. The opposite of Bradycardia. You can see resting heart rates above 120. Now, if your not sure what that feels like, go for a run walk for 30 minutes where you run for 1 min walk 1 min. And try and cary on a conversation. It’s HARD. It’s EXHAUSTING. And let’s say you are a nurse who must wear scrubs, lab coat, Procedure covering gear, shoe covers, hair covering, face covering, and talk through discharge instructions with each patient. Are you sweating yet? Imagine this daily. Usually, the doctors will ask for you not to exercise until it is regulated as well. That would be awful for many who use exercise as a mental health boost. These people also often have muscle weakness, intolerance to heat, tremors, and diarrhea.

How do you Support Thyroid Naturally?

  1. Eat a healthy well balanced diet with a lot of fruits and vegetables. (15 vegetable, 5 fruit/day0
  2. Get enough protein (males 2.4 g/kg body weight per/day; females 1.9g/kg body weight/day)
  3. Have some protein come from collagen.
  4. Set a sleep schedule
  5. Use a Good Quality Vitamin.
  6. Each iodized salt
  7. Eat crustaceans (selenium, iodine and zinc all support thyroid).
  8. Eat Brazil Nuts (4/day for selenium requirements)
  9. Get tested Early and Often.
    1. As young as 18 but before age 24. (normally recommended at age 32)
    2. Run a FULL Thyroid panel (most run TSH and Total Thyroid)(2)
      1. TSH

        Optimal versus Normal Thyroid Lab Values
        Comparison of Optimal versus Regular values
      2. TPOa
      3. T3
      4. Reverse T3
      5. T4 Total
      6. Free T4
      7. FTI
      8. Resin F3 Uptake
      9. TGB
1.https://www.ncbi.nlm.nih.gov/books/NBK500006/
2. https://thyroidpharmacist.com/articles/need-know-thyroid-disease/

Weight Loss: Tried and Failed Goals Part 3

Poop

How does Pooping affect my weight?

In the last blog on the 25th of February, You may have noticed that I mentioned regular bowel movements as a way to loose weight. Or that not having 3 bowel movements a day can cause weight gain. So Why is this?

Constipation is the Devil when it comes to Detoxification

Constipation occurs when our food bolus byproducts move through the intestines too slowly. This can be caused by a bunch of different factors, so let’s go over a few.

  1. Dehydration:

    1. Your Body needs between 80-120 ounces of non-caffeinated Fluids a day, mostly from water.  You can have 4-6 ounces of juice or lemonade. Even the occasional Sprite or decaf root beer. But mainly, it should be water
    2. water helps bulk up stools so they can pass easier through the intestines
    3. Sticky materials move slower, so hydration makes them less sticky.
    4. Hydration is key daily throughout the, not all in one day or all at one time. I’ve heard many people say they drink 90% of their water before lunch, yet they still eat dinner. That meal has trouble making it through because less water is still available to move it.
  2. Poor Gut Microbiome:

    1. If your gut flora is out of balance you will crave more calorie dense, nutrient deficient foods
    2. The poor ability to have balance in the gut doesn’t allow certain types of foods to be broken down properly, thus poor nutrient absorption
    3. Poor nutrient absorption leads to Whole Food Pieces being present in the stool, making it stickier
    4. Can lead to IBS

How does Pooping decrease my weight

  1. Toxic Load is no longer High

    1. the number one reason you can not loose weight is that your body is storing toxins as fat.
    2. The environment, Food, Stress daily causes toxins to increase.
    3. Bowel movements, along with perspiration (Sweating) and Urination are the number one ways to eliminate Toxins
  2. You stop STORING that weight of your Poop.

    1. Some individuals carry up to 20 pounds of poop inside them
    2. Gas is not longer trapped, causing you to weight less, because the poop is exiting as well.
  3. Decreased Inflammation

    1. If you get rid of the toxins in your poo multiple times a day, there is less to cause inflammation
    2. You dont strain to go to the bathroom, decreasing the risk of inflammation, hemorrhoids and fissures in the colon/anus.

What other things cause constipation?

A variety of things can cause more constipation that the list above. Some of those include viruses. In June of 2016, the Yale Daily News reported finding that herpes type viruses, including shingles, epstein-barr and chicken pox, could cause constipation.

The Westchester Health Blog indicated that parasites are often linked with constipation. Bloating and gas as well as 8 other symptoms could indicate that you have a parasite.

A slow gallbladder can also cause constipation.

What should my Bowel movement look like?

Remember too that constipation can look a variety of ways. Difficulty going, not going enough, rabbit like pellets, stools that have lines, cracks or fissures.

Your Stool should be somewhere between the texture of a ripe banana to soft serve ice cream. It should take you less than 10 minutes to complete a bowel movement. You should not have to “bear down”, grunt or hold your breathe. And it should occur no less than 3 times a day, but optimally 4 times daily.

If you are interested in improving your Gut health and Poop Health, Schedule a Discovery Visit

Weight Loss: Tried and Failed Goals Part 2

What are other factors that affect weight Gain?

How many of you have tried a “detox”, “Cleanse” or a “reset”?

How many of you gained weight during that time?

I did. Every February for a decade, I did a 4 week detox and reset. I focused on getting 15 servings of vegetables, 3 servings of fruit, and 3 6ounce servings of Protein a day. I skipped the caffeine, cut out sugar and had NO PROCESSED FOODS.  The last two years that I did that cleanse I gained 12-14 pounds of fat in 28 days.

How do I know it was fat?

None of my pants fit. which meant it was abdominal weight gain. That weight gain is ALWAYS fat around the organs. It is also the most dangerous type of fat. Because it causes metabolic disorders like: Heart Disease, PCOS, Diabetes, Infertility, Menopause, Kidney dysfunction, Fatty Liver syndrome, etc.

So Why did it happen?

If you remember from last summer, I wrote a blog about Lemon water and detoxification. That Blog is important because it contains information about why we gain weight.

“The solution to pollution is dilution”

Your body only knows one way to “dilute” toxins. Toxins come from all over the place. The air, the food that we eat, The Body products we loose, The STRESS we don’t manage. IF your body can not get rid of the toxins, it will store it. The place it stores best, because it is the most binding area, is FAT CELLS. If your toxic load is too high, you will store in the fat cells.

If you are unsure what Toxic load is, Please read this blog 

What other things make you hold onto your fat, instead of burning it?

  • NOT Pooping 3 times a day

    • Failure to defecate a few times a day causes the toxins to be re-absorbed into the blood stream.
  • Hormone imbalance.

  • If your hormones are out of balance, particularly if you are estrogen dominant, No Nutrition Plan will work. IT is important to get hormone testing done each year after the age of 30, First Pregnancy, or infertility issues. So what hormones?
    1. Estrone (E1)
    2. Estrodial (E2)
    3. Estriol (E3)
    4. Testosterone Total and Free
    5. TSH
    6. T3 Free and Total, reverse
    7. T4 Free and Total
    8. TG Antibodies
    9. TPO antibodies
    10. DHEA-s
  • Vitamin D Insufficiency.

  • In 2011-2012, it was estimated that 82% of the poulation had vitamin-d deficiency. Why so prevalent? Insurance companies don’t cover the testing, but it should be done yearly starting at age 20 according to this study
    1. Vitamin D deficiency was labeled as having 25(OH)D3 less than 50nmol/L.
    2. In Functional medicine, we would like to see this number closer to 70nmol/L;
    3. but most physicians say that 33nmol/L is adequate because it falls in “normal range”.
    4. VitD is the number one vitamin used to repair ALL tissues and is the Backbone for every hormone produced in the body, including thyroid.
  • Thyroid dysfunction that is Misdiagnosed.

    1. Most physicians don’t order a TPO antibody test. This test can indicate AUTOIMMUNE thyroid, which requires a different medication than Synthroid
    2. Many people on Thyroid meds still suffer from poor sleep, foggy brain/memory, thinning hair and eye brows.
    3. Thyroid isn’t tested regularly, even with a family history, until age 32. If you have family history, start asking for it to be tested annually at age 20 or if you have irregular or heavy menstruation; Difficulty loosing weight, fatigue that seems excessive.
    4. Don’t settle for Normal ranges. The Clinical Range is too wide. The optimal range is much narrower:
      1. TSH 0.5-2.0 uIU/L (clinical 0.2-5.5)
      2. Free T4 15-23 pmol/L (clinical 9-23)
      3. Free T3 5-7 pmol/L (Clinical 3-7)
      4. Reverse T3 11-13 ng/L (clinical 11-21)
      5. TPO antibodies <20 IU/L (clinical <35)
      6. TG Antibodies <2 IU (clinical <35 IU)
  • GENETICS.

  • Your genetics can cause obesity for a variety of reasons. In this blog I cover some of the reasons. What is the most important thing to know? Only 5% of the world actually has a FAT gene. But, other genetic factors can lend to increased weight/mass on the body.
    1. Oxidative stress: In the world outside our bodies that looks like rust. On us it looks like dry, dull skin, wrinkles, inflammation and weight gain
    2. Inability to Methylate: your body uses B vitamins to produce and recycle some hormones so that your body has less stress. It also uses B vitamins as a methyl donor for Glutathione. This is the most important antioxidant that you can use in the body for tissue repair.
    3. Poor Detoxification Methods: Sometimes we are genetically set up to fail in Detoxification through the liver. This organ does 87% of detox in the body, so it’s important to support these pathways.
    4. Poor Lipid metabolism: some of us are predisposed to have the ability to burn fat and eliminate cholesterol. The only way to manage this is with a LOW FAT diet and exercise. These people DON’T respond to cholesterol medications.
  • Parasites, Mold, Heavy Metals

  • When most of us do a cleanse, we focus only on foods, but we forget things like metal fillings in our mouth. We forget that Parasites can come from ANYWHERE and can pass undetected until they cause a health crisis. Mold creates so much dysfunction in the body that it can not work on healing, it can only focus on fighting.
    1. It takes a different type of cleanse to get rid of these types of infections
    2. Lyme disease can be included here
    3. epstein-barr can be cleared through this type of cleanse.

If you have more questions about doing an in-depth cleanse, Let’s Talk. Set up a Discovery Visit Here.

Weight Loss: Tried and Failed Goals

Today, I want to talk about weight loss and health goals.

3/4 people set a goal of weight loss each January

According to consumer reports, 75% of Americans want to loose weight each year. 68% of them report they will use cardio to do it. But, as we should all well know by now, running on the treadmill won’t get the results you want.

Why Cardiovascular activity isn’t enough:

Let say that in a day, you take in 1800-2500 calories. Those calories start with a 480 calorie drink from Starbucks and some egg bites or an egg sandwich. Near 10 am, you have s light craving so you wander to the break room (read kitchen currently in this pandemic) and look at what’s available. You choose the one donut that is left.  At lunch time you think you’ll eat a bit healthier, so you grab a salad with a hardboiled egg, some bacon and avocado. Then you put on the ranch or blue cheese dressing that comes in the package. You also have a cookie at the end of lunch, because, hey, you ate healthy. you can cheat, Right? Then for dinner you have chicken and rice.

You calorie intake: closer to 2900; Fat intake: 108 grams; Carb intake: 178 grams; Sugar intake: 98 grams (15 is daily requirement); Proteins intake: 81 grams

This is the standard American diet (SAD for future reference).

“You can’t out run a bad diet”

This statement is more than true, but what is a good diet? How do I make adjustments? What Diets are not fads?

  • KETO: According to Wikipedia, the diet is high fat, adequate proteins,  low carb diet used in medicine to treat epilepsy. The diet brings the body into ketosis by having the liver convert fatty acids into ketone bodies that cross the blood brain barrier. Ketosis occurs in the absence of carbohydrates transitioning into glucose. The diet originated in the 1920s.
    • This brings up the question: what is adequate protein? Answer: 1 gram of protein for every pound body weight at a healthy weight. Avg female is 115g-145g/day Avg male 145g-190g/day. Keep in mind the body only absorbs between 28-40 grams at a time. And that can be based on activity level. After a strenuous workout your body will use more.
    • What is low carb: 75-100 grams.
    • Calories: 1 gram of fat = 9 calories; 1 gram of carb or protein = 4 calories.
    • Who should NOT do this diet: people that already have ketones in their urine due to diabetes, or other metabolic disorders. People with Kidney dysfunction, kidney stones, or kidney and bladder infections. People who lack a gallbladder, have high cholesterol or have pain after 30 minutes to 2 hours after eating.
    • When and how long might i do this diet: 6-8 weeks maximum to train to the body to burn fat for fuel. Then switch to High Protein Nutrition plans.
  • Calorie restrictive: 1200kcal
    • This diet again should be maintained for short periods of time because it can have health benefits, but also detriments.
    • You must focus on hitting your protein goal daily and not eating processed foods so that you can eat plenty of vegetables and 3 servings of fruit per day.
    • This Type of eating should be “Cycled” in a fashion of 6 weeks on 6 weeks off or 12 weeks on 12 weeks off, depending on how much weight you have to loose.
    • Daily goals: Protein 125, Carb 100 or less, fat 35-45 depending on carb intake.
  • Paleo: goal of 1800-3500kcal per day depending on fitness, age, sex
    • Originally posited as a healthier way to eat in 1890; Made famous in 2002 with the book “The Paleo Diet”
      • 5 Previous books also exist.
    • Goal is to eat absolutely No Processed foods, No Dairy, No Alcohol, No Salt, No Processed Oils, No Coffee, No Grains, No Sugar and No Legumes.
    • You can eat Honey and Pure maple Syrup when In Season only (think spring/summer.)
    • Fairly similar to the Mediterranean diet when looked at overall. Think 15 servings of veggies and fruit, 6 oz protein each meal. Almost no processed food. (although does allow alcohol and 2-3 oz espresso daily).
  • Mediterranean Diet: Goal of 1600-3500kcal daily based on activity levels and Weight loss goals.
    • Consume 6-8 oz of vegetables 3-4 oz of fruit 1-2 ounces of yogurt or cheese and 4-6 oz of fish, lamb, or bird (Chicken, Turkey, pheasant, quail, etc) each meal.
    • Snacks are fruit or vegetables, including olives and nuts
    • You can have 6 oz wine daily. 2-3 oz of espresso, without sugar and milk, daily
    • 1 serving of grains (unrefined) per day or 1/2 cup
    • Started as research in the 1960s regarding why Americans have more health concerns like heart disease, obesity, diabetes than Mediterranean European Counter parts.
    • Also shown to reduce risk of Depression, Alzheimer’s, Seizures, Cognitive decline.
    • Contact

      • This field is for validation purposes and should be left unchanged.
  • Intermittent Fasting: around since 1915, there are a variety of options: Calorie goals should still be 1600kcal-3500kcal on the feeding times based on activity levels, weight loss goals, age and sex.
    • 8:16: you limit eating to an 8 hour window and fast for 16. Many recommend starting to eat later in the day as dinners out are more likely social events than breakfast. You should still stop eating 3 hours prior to bed time, or 7pm; which ever comes first. So daily you would eat between 11am-7pm.
    • 5:2 You Pick 2 days out of the week to fast, not back to back in the beginning, and then eat in a 10 hour window on the other 5 days. (See Proposed Schedule below)
      • Sunday eat between 10am-6pm
      • Monday Fast
      • Tuesday Eat between 10am – 6pm
      • Wednesday Eat between 10am-6pm
      • Thursday FAST
      • Friday Eat between 10am-6pm
      • Saturday Eat between 10am-6pm
    • 6:1 This way has you fasting for 14 hours, eating for 10 hours for 6 days, complete fasting for 1 day.
      • Sunday eat between 10am-6pm
      • Monday Fast
      • Tuesday Eat between 10am – 6pm
      • Wednesday Eat between 10am-6pm
      • Thursday eat between 10am-6pm
      • Friday Eat between 10am-6pm
      • Saturday Eat between 10am-6pm
    • 2019 study showed reduced risk of
      • Obesity
      • Heart disease
      • Insulin resistance
      • Diabetes
      • High Cholesterol
      • High Blood Pressure and
      • inflammation.
    • Important things to note:
      • If you have a sweet tooth, don’t keep sweets in the house. You will pop those in your mouth first after a fast and undo the good you did by fasting.
      • Diabetics should always consult physician and monitor numbers regularly (every 2 hours) until the body adjusts to the schedule
      • Exercise will likely be impacted

Strength training is the best way to loose FAT

I am sure you have heard the saying “Muscle weighs more than fat”. Well, that is inaccurate. The truth is muscle takes up less room that fat of the same weight. By almost half. So if you want to loose fat and be healthier, you have to build muscles.

Another misnomer is that strength training makes women bulky. NOT TRUE. Strength training, when done correctly, can actually trim you down at the waist, bicep, thigh and calf. Instead of focusing on a lot of weight, spend 6 days a week doing weights with 4/6 2-3 sets of 15-20 reps. You will get great tone, no bulk and improved strength. I can attest to this. I’ve been lifting heavy 3 days a week for the last 18 months. My thighs have lost 1/2″, but I have gained strength in my squat, Hamstring curl and dead lift. The other 3 days I focus on lots of reps with very little rest. I also do no less than 20 min cardio to warm up each session. Did you see that? 20 Minutes. Then, on day 7 I do a recovery cardio day.

Recovery includes family bike rides, hikes, walks. A light easy swim, Walk on a treadmill if the weather is bad, Rowing machine. All of it at “conversational pace”. Meaning I could sing the national anthem while still doing the activity without much effort.

One TRUTH that you need to hear: Muscle takes energy to maintain. That means that even at rest, the more muscle you have, the more calories you burn.

Where Do I start with strength Training then?

I use an app where a coach guides me through a series of questions to determine the right programming. The app allows me to take pictures, Measurements, Weigh in, Track food, Track Reps and sets with weights of each activity prescribed. I can also write notes about sleep, how I felt, what stressors were present, etc.

There are a bunch of these fitness apps. Mine is $50/year. If you want the link, email me

YouTUBE. There is so much stuff out there. You can find a workout with sheets as the resistance. No other equipment required.

Ask a friend who already works out

Search fitness on instagram or FB

What about the TIME it takes?

If you can not carve our 40 minutes a day for yourself, look at your priorities. I own a business, work 50 hours a week, run an online business, have twin boys in separate sports, cook a family dinner EVERY night and I still exercise EVERYDAY. I don’t do much social media and I don’t watch TV. I am an avid reader (2-3 225 page books/week).

Health is My Priority. What is yours?

 

 

 

Build Your Immune System In Cold and Flu Season

Other than a vaccine, How do I change my Immune system?

Poor Sleep can affect the immune system.

Research shows that Adults who are not sleeping well or not sleeping 7-8 hours a night are more likely to get sick after being exposed to a virus. This happens because the cytokines produced to defeat these viruses are low if lack of sleep or poor quality sleep occur. The research also shows that kids age 3-20 need closer to 10 hours of sleep per night for the same protective effect. 

How do I train myself to sleep better? Or My Kids?

This is always a hot topic. Sleep deprivation is as dangerous if not more dangerous than driving under the influence. So how do we change your outcomes? 

  1. Start by setting an alarm on when it is time to go to bed. Regardless of what you are doing, stop, finish in less than 5 minutes and go to your bedroom to get ready and get into bed. 
  2. Stop using electronics, including a kindle or iPad to read, after 7pm. Studies show that the stimulation from the blue light on devices like computers, television, tablets, and cell phones disrupt the normal cycle of melatonin production. This disrupts the brain’s ability to shut down and calm. That lack of calm can cause difficulty sleeping. 
  3. Get up at the same time EVERYDAY. Yes, even on the weekend. This is important because you’re teaching your body a cycle. When you get up, try not to hit snooze. Around time changes, the week leading in, start adjusting your alarm setting by 10 minutes daily so that you can adjust your body to the new time. 
  4. Stop all caffeine: tea, coffee, chocolate, stimulants in supplements; by 12 noon, or 9 hours before bed time. 
  5. Drink more water. One of the major causes of poor sleep at altitude is dehydration. Drinking more water can help your body rest more fully because it has enough solution to dilute the toxins it is processing and producing while you sleep. If you have a weak bladder and find yourself needing to wake up to go to the bathroom, stop drinking sooner in the day. As people are drinking more water, I ask them to do it gradually. So take what you have now and add 8oz to the day every day for a week. Then next week add 8 oz more. Do this Every week until you are drinking enough water (80oz/day).
  6. Exercise. This helps expend some of the energy you have and can help your body rest more fully. 

Did you know that there are more heart attacks, strokes and Motor vehicle accidents in the 2 weeks after the time change in the fall AND spring? Sleep Rules!

Supplements: What you need to know for immune health. 

A lot of people have no faith in supplements. The reason is the difference in the information about supplements. Some say they do nothing, some say they are necessary. Here is what you need to know about supplements: They are not all created equal, but they are mostly all created in the same spot and sent for labeling. Test your supplements. If it can not dissolve in 4 oz of white vinegar in 4 hours, your body can not get out what it needs from the supplement. Find the parent company. If they are a traditional Pharmaceutical company, the supplement is likely more valid. For instance: Whos is the parent company of Flinstones Vitamins?

Wish supplements help for boosting my health in relation to the immune system?

Vitamin C, D3 and B6 are considered the classic trio needed to boost immune system health. 

  • B vitamins help the nervous system, creates red blood cells and helps metabolize carbohydrates and fats. 
  • C is an antioxidant and fights for the body. 
  • D Helps absorb calcium, phosphorus, and is the backbone to MOST hormones produced by the body. 

Probiotics. 

While controversial, Probiotics are needed to help restore the gut. The gut is the primary place your immune system acts. Immune system is 80% in the GI system. Like other supplements, Probiotics have become a popular place to deceive. Make sure you by doctor formulated probiotics that require refrigeration. 

Consider Pre-Biotics and digestive enzymes. They help break down the food and get enzymes present that you need to break things down before you get it into the gut. 

ZINC

This is a mineral that you need in the body to help with many processes. IT helps fight invading bacteria and viruses. Dosage is 8g for women, 11 for men daily. The problem is, you can start to taste everything as metal. This means you need to back off the dose and then start taking a binding agent like psyllium husk powder so that you don’t overdose on metals. 

 

Eat healthy!

Cold and flu season kicks up in winter months, but they are there year round. One thing that happens in the warmer months is that the opportunity for fresh fruits and vegetables is more readily available at more favorable prices. Green leafy vegetables are a daily need. You should strive to achieve 10 servings a day and 5 servings of fruits. A serving is ½ cup. 

Lower your sugar intake. 

Many use the holidays, starting at halloween, as an excuse to eat whatever they want. Then, wonder why they get sick. The increase in sugar causes bad bacteria, like candida, to grow and overtake good bacteria in the gut. You can fight candida by taking a supplement called sacchromyces boulardi, but what if you just ate reasonably? I am not saying give up your one piece of pumpkin pie or the cranberry sauce. But do you need all the cookies, candy, half the pumpkin pie, etc? 

 

Make sure to checkout this link for great supplements

References

https://www.nbcnews.com/know-your-value/feature/daylight-saving-time-4-surprising-health-effects-falling-back-ncna929546
https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757

What Are Collateral Damages of Pandemic 2020 Lockdowns and Shutouts?

SUICIDE and MENTAL HEALTH

I have the fortune of having clients who work in the public health sector and law enforcement sector. They have reported an increase in calls for suicide prevention. Nationally, the numbers for teen suicide and young adult suicide are elevated.

So what are the issues with an increase in Mental Health?

In my area, I have had some clients do voluntary check ins for 48hour -30 days holds due to their own struggles for mental health in the time of this pandemic. The cost of Joblessness, Isolation and anxiety is high. Studies from multiple institutions show that anxiety even in young children is higher than typical.

Our Family has been personally touched by suicide during this time.

If you are struggling, Please Visit this website

Domestic Violence

According to a Study in Massachusetts at a Womens hospital, Domestic violence between intimate partners is increased by 500% when compared to each of the 3 previous years. That is a fairly staggering statistic, especially when you consider that these are the reported cases. There are many more who suffer in silence because they believe it is related only to the stress of the current situation. Or, it has never happened before. The sentiment of “They said they were sorry” often prevents people from talking about violence as well.

In the case of abuse or neglect of children, some of the Law Enforcement officers have reported that they are more concerned than ever, because schools are a safe haven for many children. Locking them out has taken away their support system. They expect to see number of cases reported skyrocket with the return to the classroom. In some cases, dreading that return to the classroom, while also looking forward to helping these kids out of bad Situations.

According to a study published in the BC Medical Journal:

Previous pandemics have had children as the top victims. They report that the number one cause of childhood death is Abuse from Family or Friend. Children are more likely during quarantine to experience neglect, sexual abuse, physical abuse, seeing abuse against a  parent, and emotional abuse.

Long term effects of abuse on children under the age of 15 lead to behavior issues and learning issues along the continuum. These children are less likely to develop meaningful relationships. They are less likely to trust others. Less likely to talk about what is happening at home. And social workers have been advised to minimize interventions as to lessen contact with others outside their own home.

Education Suffers, But is closing schools necessary?

Last spring, millions of students suffered with a sudden and unprepared shift to online education. While a few districts across the country managed this transition well, most did not. Our 3rd grade students, who are on a special education plan,  had 90 minutes of instruction per day with no way to contact their teacher about questions. While they are supposed to get a specific number of hours per week with the Special Education Team by LAW, they had no contact. No Support, and lost ground in so many ways. Their primary teacher did not reach out to the SPED team to indicate a struggle was happening at all. We, as parents, received an email 4 weeks in that assignments were incomplete or not done at all. When I asked what needed to be done for one assignment, it took 24 hours to get a response. Unacceptable.

Risk of Transmission

We’ve been told to follow the science. Follow the Data. Follow the correct information. But shutting down schools is not supported by the science or the data. In fact, if we truly follow all the data back to the 1918 Spanish flu (H1N1); quarantine and mask wearing is a bad idea in general.

So where does that leave the kids and education?

Again following the data, The EU says we should re-open at a minimum primary education centers. That student to teacher transmission rates were less than 0.1%. That the students were more likely to contract the virus while at home than in the classroom.

The EU has also taken into account the cost to underserved children and homes with lower incomes. They have decided that the cost of not being in the classroom is high. With working parents who have “Essential Jobs” like cleaning, housekeeping, Nursing, Physician, Physical Therapy and Grocery clerks; it was too difficult for the family unit to have the children at home. The lack of social development by not interacting with same aged peers was also deemed to be too great. That being at home, isolated, could cause anxiety to occur at earlier ages. Causing more harmful mental health issues in adolescence and young adulthood.

In Finland, Where school has continued without interruption, there are 1.2 million students and staff. Less than 200 have tested positive for Covid-19

Here is History on recent Pandemics and Quarantine:
  • 1918 Spanish Flu (H1N1) variation of influenza A
    • Infected approximately 500Million people (1/3 worlds population of 1.5 billion)
    • US population was 102,300,000.
    • Deaths world wide: 50 Million
    • Deaths in the US: 675,000; 564,000 in the first 8 months while states and cities quarantined.
    • Quarantine was put in place in several states and also individual cities where states did not have policies
    • masks were required in public
    • hand washing highly encouraged to be regularly completed.
    • Highest mortality was <5 yoa, 20-40 yoa and greater than 65 yoa.
  • 1957/58 Pandemic (H2N2) Variation of influenza A
    • No Quarantine
    • Hand washing encouraged
    • No Masks
    • Stay home if you feel vulnerable.
    • 2.9 billion people worldwide,
    • 174.9 Million in the US
    • Deaths Worldwide: 1.1 Million
    • Deaths in the US 116,000
  • 1968/69 (H3N2) Variation of Influenza A
    • No Quarantine
    • CDC said you should be out if you felt comfortable, as exposure would actually boost the immune system
    • 3.5 Billion people WorldWide
    • 200 Million people in the US
    • 1 million Deaths worldwide
    • 100,000 deaths in the US
    • Wood Stock Held in August 1969, right in the middle of the pandemic.

If we go by the data shown above, Pulled from the CDC website on pandemics, we are in for a lot more carnage. Currently, we have 7.59 Billion people world wide, 328 million in the United States.  IF we look at the data from the 1918 Spanish flu and extrapolate, 1.2 million US citizens will die. That means that as of writing this article, we are less than 25% of the way.

YES, medical has advanced. But we haven’t cured anything in this country since small pox.

What happened to the Flu?

Currently, the CDC says flu numbers are low. But flu testing is also around 1/100th its normal numbers. So how do we know?

If you have had the experience of having a test done, look at your results. Your test can say either Coronavirus or COVID-19 PCR test results. The Corona Virus test tests for ALL corona virus, including cold or flu. A Positive test is NOT a Positive COVID test. Yet many Point of Care Facilities are reporting these numbers as such. So our infection rate is sky high, while likely being false + for COVID and false reporting of COVID.

Which of these tests did you get?

 

Coronavirus test
+ results must be followed up with Flu Test or PCR test to rule in COVID19

 

PCR Molecular test specific to COVID-19
This + Result is the most likely indicator that COVID19 is present. You can still have false + and or False – tests.

Cancer:

Research Published in JAMA reported that since the start of the pandemic, Cancer diagnosis dropped 74%

The Breast Cancer Awareness month reported a decrease of 54% of new cases From April 2020-October 2020

Colorectal cancer diagnosis was down at least 31% in the same time frame.

Pancreatic cancer diagnosis was down by 25%

Lung cancer, and Esophageal cancer detection was also down according to the study

Cause: Routine screenings were either cancelled, could not be rescheduled this calendar year, or people were to afraid to go out and get them.

As you can see, The cost of the pandemic to health has a lot of collateral damage.

Please do your research and know the facts.

References:
https://www.cdc.gov/flu/pandemic-resources/1968-pandemic.html
https://www.worldometers.info/world-population/world-population-by-year/
wsj.com/articles/despite-coronavirus-surge-european-schools-stay-open-11605349800
https://www.ecdc.europa.eu/sites/default/files/documents/COVID-19-schools-transmission-August%202020.pdf
https://www.washingtonpost.com/world/europe/europe-schools-covid-open/2020/12/01/4480a5c8-2e61-11eb-9dd6-2d0179981719_story.html
https://www.nejm.org/doi/full/10.1056/NEJMms2024920
https://www.cdc.gov/coronavirus/2019-ncov/community/schools-childcare/schools.html
https://www.healthychildren.org/English/health-issues/conditions/COVID-19/Pages/Return-to-School-During-COVID-19.aspx
https://www.aamc.org/news-insights/kids-school-and-covid-19-what-we-know-and-what-we-don-t
https://www.doh.wa.gov/Portals/1/Documents/1600/coronavirus/20201019-SchoolsSummary.pdf
https://www.statnews.com/2020/08/04/new-cancer-diagnoses-fell-sharply-after-coronavirus/
https://www.webmd.com/lung/news/20200818/radiology-study-suggests-horrifying-rise-in-domestic-violence-during-pandemic#1
https://bcmj.org/articles/child-abuse-and-neglect-covid-19-era-primer-front-line-physicians-british-columbia
https://abc7news.com/suicide-covid-19-mental-health-teen-coronavirus/8079510/